El Freako: Staying North of Vag

[L91]

Lower ME
Squats
20 x bar
10 x 60kg
8 x 100kg
5 x 140kg
5 x 150kg
5 x 160kg
3 x 170kg
3 x 180kg
Squats felt pretty strong and solid, although I managed to burst a blood-vessel in my right on the last set.

SLDL
8 x 100kg
8 x 120kg
6 x 120kg
6 x 120kg
5 x 120kg
The gym was hot as fucking hell today and there is absolutely no airflow around the squat rack. Plus I didn't realise the gym was closing so early today due to it being a public holiday so I only had 45mins for the session and I was a bit hurried. Good session all the same.

Also, today I did laps in the pool for the first time in fuck knows how long, and it showed. I managed to get out a pitiful 10 laps and my lats and shoulders were aching like hell afterwards. Oh the shame, I used to be a really strong swimmer as a kid.

Strong squats

 

[El Freako]

Upper DE - part 2
DB Press
10 x 15kg
10 x 25kg
5 x 35kg
15 x 45kg
10 x 45kg
7 x 45kg
6 x 45kg
7 x 45kg

Seated Cable Rows
10 x 30kg
10 x 60kg
12 x 90kg
10 x 90kg
8 x 90kg
8 x 90kg
7 x 90kg

Cable Pushdowns
10 x 30kg
15 x 50kg
5 x 60kg, 5 x 50kg
8 x 50kg

I skipped bicep work because my bi's were feeling really tight after the rows and also because my shoulder was aching a bit for starting the pushdowns (that cable machine favours taller people).

20mins cardio.

 

[PrinceVegeta]

15x45 kg pressing is insane man! solid session all around man!

 

[Pickle]

15x45 kg pressing is insane man! solid session all around man!

fuck yeah! got a vid benno?

 

[El Freako]

fuck yeah! got a vid benno?

It gets a bit hectic in the DB section at my gym. No chance to get a vid.

 

[miamiracing]

great workout! sounds like your gym sucks or you are just too small

 

[El Freako]

Had a busy week so I only got around to a session today. Just a quick upper sesh before deload week next week.

Upper
DB Press
Worked up from 25kg in small increments (2.5-5kg) doing 5 reps sets. It was a good warm up for my shoulders.
5 x 50kg
5 x 55kg
5 x 60kg
4 x 65kg
3 x 65kg
Heaviest DB lift so far.

20 x 30kg
15 x 60kg
10 x 90kg
6 x 116kg
4 x 132kg
8 x 98kg
8 x 98kg
7 x 98kg

Superset
A1. Machine Rear Delt Fly
20 x 40kg
13 x 60kg
8 x 60kg

A2. Cable Pushdown
20 x 30kg
8 x 60kg, 6 x 40kg, 12 x 20kg (dropset)

Later went swimming, 12 laps nearly fucking killed me.

 

[miamiracing]

holy shoot the man for the bench is back with a phenomenal workout

heavy db presses there m8

 

[El Freako]

Cheers Kai.

Today: biceps
EZbar Curls
10 x 30kg
3 x 8 x 40kg
Unsure of bar weight.

 

[Pickle]

nice dumbells benno. I love u

 

[Till]

Damn fucikng brutal Db. presses, man. "Sound of Freako hitting Gravity up side the head with a 150 lb. dumbbell". Keep those numbers. Oh, and nice pullups btw. What's your max?

 

[Lionheart]

Those DB presses gave me boner.

 

[El Freako]

Cheers for the comments on the DB work. There's a pair of 70's. 80's and 100's that I now have to work my way up through.

Lol@Till

"Sound of Freako hitting Gravity up side the head with a 150 lb. dumbbell".

I've done a couple of reps with 35kgs on the pullup before, but that was ages ago.

 

[Natzo]

Heavy Db press bro!

I wish my gym had 65..only has 55's...oh well.. I only use those for shrugs..LOl

 

[PrinceVegeta]

Crazy dumbell work man!

What is the second ex. you did? only numbers but no name

 

[El Freako]

Crazy dumbell work man!

What is the second ex. you did? only numbers but no name

Oops. That was CG pulldowns.

 

[raggamuffini]

You are one strong bastard! Seriously tose DB presses are crazy

 

[El Freako]

This week is deload week, which is lucky because today's session was weak as piss.

Full-body deload
Squats
5 x 5 x 140kg
These felt like shit. My right quad was cramping the entire way through. I was going brutally deep though.

Lying Leg Curls
12 x 90kg?
15 x 90kg?
8 x 130kg?
7 x 130kg?
Fuck knows if the weights were in kgs or lbs.

Attempted some incline DB presses but my shoulder was feeling fragile after the squats. Its official, I can no longer squat and press in the same session.

Superset
A1. WG Pullups
3 x 10 x bw

A2. Standing Cable Crunches
5 x 50kg (feet kept on sliding out of position)
5 x 50kg, 10 x 50kg (managed to get my feet to stay put on my second attempt)
10 x 50kg

Going swimming with the wife later, hoping for 14 laps this time.

 

[PrinceVegeta]

Nice deload man, i have the same problem, my shoulders ache when squatting, so no pressing after squats

 

[Natzo]

deload is needed every now and then.

wish you better workouts in the future!