El Freako: Staying North of Vag

[El Freako]

Impressive benching sir! What's the difference between DB rows and Kroc rows?

Kroc Rows are heavy DB rows done to the 20-40 rep range. Often only for one set.

 

[El Freako]

5/3/1: cycle 2, week 2
Squats
3 x 115kg
3 x 130kg
5 x 145kg
I'm rather disappointed with this session as I'd been psyching myself up to beat last weeks 8 reps. Even the 115kg set felt heavy! I've had a busy weekend which might have contributed to the failage, or possibly it was the fact that I squatted 4 days last week if you include my complexes. Either way I'm just going to have to man up next time.

More Squats
5 x 10 x 100kg


Hanging Leg Raises
46 reps

20mins cardio

 

[Skeptic]

Pussy.

 

[El Freako]

Pussy.

Talk to me when you squat 200...

 

[Skeptic]

hehe, It will happen soon enough.

 

[Bulkboy]

maybe u should squat alittle less. all that spinal loading cant be all that great for ur CNS in the long run. glad to see ur doing cardio=) how high is the intensity?

 

[Pickle]

good session broski, stop killing urself on the weekends xoxoxoxo

 

[El Freako]

maybe u should squat alittle less. all that spinal loading cant be all that great for ur CNS in the long run. glad to see ur doing cardio=) how high is the intensity?

Pfft! They were only 15 rep, 40kg squats, I just need to man up.

~150bpm on average for the cardio.

 

[El Freako]

good session broski, stop killing urself on the weekends xoxoxoxo

I was doing fucking garden work for my mother.

 

[Skeptic]

Garden work is a very subjective word.... garden work at my house means my mum wants me to move boulders... or dig up a tree.

 

[Pickle]

yeah and garden work for me means trying to trim skippys pubes

 

[El Freako]

Garden work is a very subjective word.... garden work at my house means my mum wants me to move boulders... or dig up a tree.

Sounds very much like my mother.

 

[Skeptic]

Fuck mothers and their 'garden work'

 

[Pickle]

fuck mothers.

 

[El Freako]

5/3/1: cycle 2, week 2
Incline Press
3 x 80kg
3 x 90kg
8 x 105kg
An improvement on last cycle. I was pretty happy with this effort also because my shoulders were a bit sore before I even got to the gym.

DB Press
7 x 50kg
6 x 50kg
3 x 50kg
8 x 40kg
7 x 40kg
Weak

Pullups
50 reps

Superset
A1. Cable Pushdowns
20 x full stack
15 x full stack
10 x full stack

A2. T-bar Row
7 x 40kg
8 x 30kg
12 x 20kg
My back was totally buggered after pullups.

 

[Hypocrisy86]

still a good session man, just come back to gym meaner

 

[Johnny Bravo]

This log reeks of estrogen.

 

[Till]

DB Press
7 x 50kg
6 x 50kg
3 x 50kg
8 x 40kg
7 x 40kg
Weak

No...?!?

 

[El Freako]

This log reeks of estrogen.

That's cos you're here :gaysign:

DB Press
7 x 50kg
6 x 50kg
3 x 50kg
8 x 40kg
7 x 40kg
Weak

No...?!?

I used to rep 60kg for 6 and 55kg for 10, I'm annoyed that I can't hit that again.

 

[El Freako]

Shithouse session today. My back was fucked and I knew as soon as I pulled 100kg for a WU that it was not going to be a good day. Did my numbers and GTFO.

5/3/1: cycle 2, week 2
3 x 150kg
3 x 170kg
4 x 190kg