El Freako: Staying North of Vag

[Natzo]

now Freak is going to get serious!

 

[Pickle]

holy shit. freako serious awesome

whats single malt ftw?

 

[El Freako]

Single malt scotch for the win

 

[PrinceVegeta]

Awesome man! the new gym looks awesome!! Now its the time to up the milk consumption and up the intensity whoo!!

 

[El Freako]

Assistance work tonight...

Dips for Tim
12 x 50kg
3 x 6 x 50kg
2 x 15 x bw

Bastard Supersets
A1. HS Supported Row
2 x 10 x 120kg
6 x 120kg
2 x 12 x 80kg
x
A2. Cable Pushdown
2 x 12 x full stack (20 plates)
8 x full stack
10 x full stack
15 x 15 plates

B1. EZBar Curls
6 x 50kg
5 x 50kg
8 x 40kg
x
B2. DB Rear Delt Fly
3 x 10kg

 

[Natzo]

Powerfull Dips 12 x 50 !!!

Mighty Strong Freako!

 

[Anabolicus]

Musclemecca's dipping king?

 

[El Freako]

Musclemecca's dipping king?

Rocky's been known to give me a run for the money.

 

[Anabolicus]

Rocky's been known to give me a run for the money.

I thought he was in jail for killing Pain :music: I wonder if they have dipping bars in prison

 

[Skeptic]

Rocky had some epic dips!

EDIT: I miss Rocky

 

[tim290280]

:crymeariver:

I've just spent an hour driving home after a meeting thinking about what I suck at, so that I can bring up my bench and squat. I was thinking about how much I need to dip and floor press to bring up my bench and was aiming at 45kg x10 in the next couple of weeks. I was also thinking of chucking 140kg on a box squat and just repping out (I worked out I should be good for 12-15, but I haven't done them in ages).

Now I just feel sad.

 

[El Freako]

I'm sorry that I made you sad Tim. Wanna lollipop?

Spoiler

 

[pingu]

damn, insane dips!

 

[Xiva]

DIPS BABY, impressive

 

[El Freako]

Did conditioning and cardio tonight...

Dastardly Dumbbell Complexes
8 sets (I think) of:
Standing DB Shoulder Press
Squats
Lateral Raises
DB Curls
DB Flies
Lying DB Extensions
Seated Rear Delt Fly
Pullups
Pushups
Lunges
Jump Squats (no weight)
Did as many reps as I felt comfortable with. It sucked.

+30mins steady-state cardio (bike/treadmill/rowing)

 

[Natzo]

^^

interesting..

how does that dumbell complex work?

 

[El Freako]

You do each exercise one after the other with no rest between.

Read this: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

 

[PrinceVegeta]

That complex looks extreme, did it to the job, gettin u fuckin tired and swole?

 

[El Freako]

^Mainly tired, not much swole.

 

[PrinceVegeta]

^^ that's conditioning work for ya lol, i should start doing some of those actually...

Did u use on set of dumbells/weights for all the moves?