El Freako: Staying North of Vag

[El Freako]

I'm changing my split again, dumping a few exercises for the sake of time.


Mon
Me Lower
Me Upper
Lower Acc
Back/Abs

Wed
RE Upper
DE Lower
Upper Acc
Back/Abs

Fri
Heavy Rows
Upper/Lower Acc
Rear-delts/Abs

 

[Big_Guns_Lance]

Split looks good ben.

Oh and your last workout was solid dude.

 

[Natzo]

with Time or not! just leave it all in the gym!

 

[El Freako]

I should also mention that I tried MPs for the first time in ages but couldn't even get past the warm-up. Stupid shoulder!

 

[El Freako]

Gun Show

EZbar Curls
10 x 30kg
5 x 50kg
4 x 60kg
3 x 70kg
2 x 6 x 50kg

Hammer Curls
15 x 15kg
10 x 18kg

Cardio
15mins on the bike

 

[MarkoKoo]

Gun Show

EZbar Curls
10 x 30kg
5 x 50kg
4 x 60kg
3 x 70kg
2 x 6 x 50kg

Hammer Curls
15 x 15kg
10 x 18kg

Cardio
15mins on the bike

heavy curls mate

 

[PrinceVegeta]

Solid sessions man, heavy curls

 

[Bulkboy]

that is some heavy ass curling man. 70 kg is very solid. u prefer the EZ bar over olympic bar? i always felt the ez bar fucked up my wrists.

 

[El Freako]

that is some heavy ass curling man. 70 kg is very solid. u prefer the EZ bar over olympic bar? i always felt the ez bar fucked up my wrists.

I'm the opposite. I have really bad flexibility so having my hands turned all the way out while under a heavy load is quite painful.

 

[El Freako]

ME Upper and Lower
Low Box Squat
worked up to 100kg with conventional squats
5 x 100kg
5 x 120kg
5 x 140kg
5 x 150kg
5 x 160kg Rep PB
A great squatting session. Form was rock-solid.

Floor Press
20 x bar
10 x 40kg
5 x 60kg
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
4 x 140kg (spotter grabbed the bar when I didn't need him too!)
Another bench session ruined by a fucking superman spotter.

Supersets
A1. GHR
15 x bw
15 x bw
13 x bw
Very slow eccentric portion so reps were low.

A2. Pullups
12 x bw
12 x bw
10 x bw

B1. Hanging Reverse Crunches w/ straight legs
12 x bw
12 x bw
10 x bw

B2. More Pullups
8 x bw
8 x bw
6 x bw

 

[Bulkboy]

wow superb session freak epic box squats and floor presses. pullups look good too

 

[Big_Guns_Lance]

You can curl alot freako, well done lad.

Great PB and sweet pull-ups fat a fat man oj big guy

 

[PrinceVegeta]

Looks awesome man, crazy pb for reps

 

[Clint]

BIG pb on those box squats dude. Very well done.

another session ruined by a superman squatter? lol. Do you mean spotter? Yea, they are the worst. I personally hate the ones that for some reason feel the urge to touch the bar every single rep and afterwards you feel as if you just wasted an entire set.

Supersets with all that? ugh, f that, I'd probably yack.

When are you going to add some weight to those pullups of yours?

 

[El Freako]

Oops@ the squatter typo.

I do weighted pullups when I can be bothered.

 

[Natzo]

congrats on the Squat bro!


kick the spotter in the face? :bball:

 

[ironheart]

solid session mate. awsome job on the squats and floor presses, too bad about the spotter ruining the set for you.

looking really strong nowadays freako. not sure i like it too much:bball:

keep lifting the heavy weights buddy

 

[El Freako]

Just did an extra workout and some cardio today...

Superset
A1. Cable Row
10 x 80kg
8 x 80kg
8 x 80kg

A2. Hammer Curls
10 x 22kg
9 x 22kg
8 x 22kg

Cardio
10mins on bike
5mins rowing
10mins on bike

 

[Natzo]

nice cardio you've been doing lately.

any special reason?

 

[El Freako]

nice cardio you've been doing lately.

any special reason?

1. I need to able to get up stairs without having to gasp for breath at the top.

2. I just wanna look good.