El Freako: Staying North of Vag

[Natureboypkr]

You're looking good bro even after taking 3 weeks off. You should be good to go next week.

 

[miamiracing]

great workout elWeako how was your trip

 

[raggamuffini]

Welcome back! If you feel weak when squating 180+kg, It's no surprise that I always feel weak

 

[Natzo]

strong goodmornings bro

how is the new gym?

 

[El Freako]

strong goodmornings bro

how is the new gym?

Pretty sweet, although I couldn't find a good set-up for standing cable crunches. I can crunch more than I weigh so I need to brace against something when I go heavy. The cable set-up at my old gym had a bar in front of the plates which I could use but this place has nothing.

 

[Skeptic]

You've developed chicken legs with those squats Benno


Strong squats and Goodmornings man... I'm slowly catching you with both

 

[El Freako]

You've developed chicken legs with those squats Benno


Strong squats and Goodmornings man... I'm slowly catching you with both

We'll see in September little man, its a squat off!

 

[Skeptic]

September? Lets hope I can bust out Smolov before that

 

[El Freako]

I'm back for a few weeks for my brother's wedding. You had better make sure your depth is up to scratch!

 

[Skeptic]

hehe, Would you be able to PM me the smolov program site? I plan on starting it in a couple weeks.

 

[Skeptic]

hehe, Would you be able to PM me the 13 week smolov program site? I plan on starting it in a couple weeks.

 

[El Freako]

Pm sent.

 

[tim290280]

Ghetto GHR?

Holidays are worth it for the feeling of getting under the bar again. It's like seeing an old friend and getting acquainted.

 

[El Freako]

Ghetto GHR?

Holidays are worth it for the feeling of getting under the bar again. It's like seeing an old friend and getting acquainted.

GHR without a GHR machine. I used an ab bench and another bench to push off from.

 

[El Freako]

Upper

DB Press
10 x 20kg
10 x 30kg
6 x 40kg
6 x 50kg
5 x 60kg
2 x 60kg (epic weakness)
5 x 60kg
3 x 60kg + 2 assists
8 x 50kg

CG Press
10 x bar
10 x 60kg
5 x 100kg
5 x 120kg
5 x 120kg
3 x 120kg + 3 assists
4 x 110kg + 1 assist
Weak

HS Supported Row
10 x 40kg
6 x 100kg
5 x 120kg
5 x 120kg
5 x 120kg
5 x 120kg
4 x 120kg
Weak

WG Pullups
5 x bw
5 x bw
5 x bw
5 x bw
5 x bw
My last rep on the last sets were only really partials but I held them for 10.

Lateral Raises
15 x 12kg
9 x 12kg
8 x 12kg

Superset
A1. Cable Tricep Pushdown
12 x 15 plates
10 x 17 plates
10 x 17 plates
No fucking idea how much the plates weighed.

A2. EZbar Curls
12 x 35kg
10 x 45kg
10 x 40kg

Rotator Cuff Work
YTWLI Complex
Internal/External Rotations

Epic weakness today.

 

[Natureboypkr]

solid session

 

[PrinceVegeta]

Nice session Freako

 

[raggamuffini]

That workout seemed like a painfull one Great workout with amazing volume..

I have noticed that when ever I switch the gym where I workout, the first few sessions are not the strongest ones.. I have no idea why is that but usually it only lasts for few workouts :gaysign:

 

[El Freako]

That workout seemed like a painfull one Great workout with amazing volume..

I have noticed that when ever I switch the gym where I workout, the first few sessions are not the strongest ones.. I have no idea why is that but usually it only lasts for few workouts :gaysign:

I'm weak because I've had 3 weeks off and I think I have swine flu or something.

 

[PrinceVegeta]

why wpuld u say u have swine flu dude? maybe you just got the reg. flu