Freak's Training Log

[Genetic Freak]

Originally Posted by millenium girl

There are more and more burglaries in this area and I wish I was still in uniform …. That said I still go to the animal rescue every day.

Drug addiction is going up, so property crime follows.

[Genetic Freak]

Hack squats (5) feeder sets, 8 pps x 8 (Warm up. I went a little slower than normal to ensure my quads were doing most of the work. Felt pretty good.)
Laying leg curls (3) feeder sets, 150 lbs x 6/6/6/5/3 (muscle round)
SLDL stretch 60 seconds
Leg extension (2) feeder sets, 250 lbs x 6/6/6/6/5 (muscle round)
Quad stretch 60 seconds
Standing calf raises BW + 90 lbs x 50/50
Calf stretch 60 seconds
Smith machine overhead tricep extensions (4) feeder sets, 175 lbs x 6/6/6/5/4 (muscle round)
Band tricep stretch 60 seconds
Machine preacher curl (4) feeder sets, 200 lbs x 6/6/6/3 (Muscle round. This was too heavy, as I want to get 5 muscle rounds per exercise, but I stop the workout once I cannot get 4 quality reps.)
Band bicep stretch 60 seconds

[millenium girl]

Feeder sets … I have to Google those.
You hit those legs pretty hard GF!

[Genetic Freak]

Originally Posted by millenium girl

Feeder sets … I have to Google those.
You hit those legs pretty hard GF!

They are just warm up sets, but instead of doing a specific rep range I do just enough reps to get the feel for the exercise with progressively heavier weights while also warming up the muscle, i.e. hack squats may be 1 plate per side (pps) x 15, 2 pps x 12, 3 pps x 8, 4 pps x 5, and 5 pps x 3.

[Genetic Freak]

Incline dumbbell fly (4) warm up sets
Hammer strength horizontal press (3) feeder sets, 4 pps x 6/6/6/4/2 (muscle round)
Dumbbell fly stretch 90 seconds
Neutral grip pull downs (4) feeder sets, 205 lbs x 6/6/6/6/5 (muscle round)
Hammer strength iso lateral row (2) feeder sets, 5 pps x 6/6/6/6/6 (muscle round)
Hanging lat stretch 30 seconds and 60 seconds
Smith machine behind the neck press (3) feeder sets, 225 lbs x 6/6/6/6/4 (muscle round)
Cross body band shoulder stretch 60 seconds
Handcuff stretch 60 seconds

[cockswole_gentlemen]

Originally Posted by Genetic Freak

They are just warm up sets, but instead of doing a specific rep range I do just enough reps to get the feel for the exercise with progressively heavier weights while also warming up the muscle, i.e. hack squats may be 1 plate per side (pps) x 15, 2 pps x 12, 3 pps x 8, 4 pps x 5, and 5 pps x 3.

I'm a believer in them. Watched John Meadows talk about them. I'm not particularly strong so a lot of guys Warmup with a pair of 45's then go to 2 pairs of 45's for compound lifts. I can't do that. But if I go to a 185 feeder set, the 225 feels much better and much lighter.

[Genetic Freak]

Originally Posted by cockswole_gentlemen

I'm a believer in them. Watched John Meadows talk about them. I'm not particularly strong so a lot of guys Warmup with a pair of 45's then go to 2 pairs of 45's for compound lifts. I can't do that. But if I go to a 185 feeder set, the 225 feels much better and much lighter.

Definitely. My first couple sets are usually pretty damn light. I might just throw 25's on each side.

[Genetic Freak]

Reverse hamstring curls (4) warm up sets
SLDL stretch 60 seconds
Sissy squats (2) warm up sets
Squats (5) feeder sets, 495 lbs x 13
Sissy squats x 15/9/9 (15 breath rest pause between working sets.)
Quad stretch 60 seconds
Reverse hamstring curl x 17/7/3 (15 breath rest pause between working sets.)
SLDL stretch 60 seconds
Seated rope extensions (6) feeder sets, 95 lbs x 20/7/7 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Spider curls (5) feeder sets, 45 lbs x 22/11/8 (15 breath rest pause between working sets.)
Forearm wrist rope curls 3 times each direction
Band bicep stretch 60 seconds
Standing calf extensions (2) feeder sets, BW + 90 lbs x 31/22/19 (15 breath rest pause between working sets.)
60 second calf stretch