Freak's Training Log

[Genetic Freak]

Single arm band press downs (4) warm up sets
Close grip bench press (3) feeders sets, 275 lbs x 18/7/3 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Cable curls (5) feeder sets, 90 lbs x 27/10/8 (15 breath rest pause between working sets.)
Drag curls 95 lbs x 30 (Just a finishing burn.)
Band bicep stretch 60 seconds
Band reverse wrist curls/band wrist curls super set x 25/15/10

[Genetic Freak]

Leg press (6) warm up sets (top warm up was 30 plates x 16)
Laying leg curls (3) feeder sets, 150 lbs x 6/6/6/6/5 (muscle round)
SLDL stretch 60 seconds
Leg extensions (2) feeder sets, 250 lbs x 6/6/6/6/6 (Muscle round. The focus was on really good, full range reps.)
Quad stretch 60 seconds
Adductor (2) feeder sets, 6 plates x 14/5 plates x 10/4 plates x 10 (drop set)
Abductor (2) feeder sets, 5 plates x 17/4 plates x 10/3 plates x 14 (drop set)
Hammer strength seated calf raises (2) feeder sets, 3 pps x 22/2 pps x 17/1 pps x 15 (drop set)
Calf stretch 60 seconds

[millenium girl]

I really like your workouts but right now I have no energy at all … otherwise I would copy them.

[Genetic Freak]

Originally Posted by millenium girl

I really like your workouts but right now I have no energy at all … otherwise I would copy them.

Do not copy mine. Mine are exclusively built for someone who is going with maximum intensity every time they are in the gym. If you cannot do that then there is no point in doing them. Why do you think I do not have any training partners? They only last a week or two and quit, even the college wrestlers.

Flat dumbbell press (4) warm up sets (Top set was 150 lbs x 14)
Hammer strength decline press (3) feeder sets, 5 pps x 13/4 pps x 8/3 pps x 12 (Drop set)
Landmine press (3) feeder sets, (4) 25's on the bar x 25 (I didn't want to do that many feeder sets, but I have not done these in years and was trying to get a feel for the movement and weight needed to make it worth it. I should have gone up in weight, but these actually felt really great.)
Incline dumbbell fly stretch 60 seconds
Single arm cable pull downs (5) feeder sets, 95 lbs x 22/10/6 (15 breath rest pause between working sets.)
Cable side laterals (4) warm up sets (Top set was only 20 lbs x 20. I have gone up to 35 lbs on this stack before, but it felt sticky as hell. Should have brought some spray silicone to the gym with me.)
Smith machine military press (3) feeder sets, 275 lbs x 8/225 lbs x 8/185 lbs x 8 (Drop set)
T-bar rows (5) feeder sets, 8 plates x 15 (Felt super light in the beginning, but really heavy towards the end. I focused on staying on plain and not straightening out as I got tired. Brutal. I was pretty much done after this.)
Hanging pull up stretch 60 seconds
Hanging lat stretch 30 twists
Cross body band shoulder stretch 30 seconds
Handcuff stretch 60 seconds

[A1food4u]

Originally Posted by Genetic Freak

Do not copy mine. Mine are exclusively built for someone who is going with maximum intensity every time they are in the gym. If you cannot do that then there is no point in doing them. Why do you think I do not have any training partners? They only last a week or two and quit, even the college wrestlers.

lol... yup... I look at your stuff and think...well... I could fill his water bottle

[cockswole_gentlemen]

I get exhausted just reading the log😀

[Genetic Freak]

So today I wanted to show my followers (Yes, I have followers on social media who follow my workouts) a leg workout you could do with just dumbbells or kettlebells, as not everyone has access to a gym or has a nice home gym. You cannot grow massive thighs doing these, but you can grow a nice set of drumsticks.

Goblet squats (4) warm up sets (Top set was 100 lbs x 20. Maximum weight I can get on an adjustable dumbbell.)
SLDL (4) warm up sets (Top set was 90 lbs x 20. Maximum weight I can get on two adjustable dumbbells.)
Side lunges (4) warm up sets (Top set was 70 lbs x 15.)
John Meadows' Bulgarian Split Squat Drop Set of Death 65/55/45/35/BW x 10 (Wobbly legs.)
SLDL stretch 60 seconds
Sissy squats 18 (Okay, I had to get some sissy squats in since I was working out at home, but it was just one set.)
Quad stretch 60 seconds
Single leg standing calf raises (2) feeder sets, 40 lbs x 25
Calf stretch 60 seconds

[Genetic Freak]

I usually only do cardio on the weekends, but I had a refeed last night and have some things going on this week that are going to alter my training days, so in order to take advantage of all the glycogen storage I moved my workout up a day.

Incline dumbbell fly (4) warm up sets
Incline bench press (4) feeder sets, 275 lbs x 14/7/3 (15 breath rest pause between working sets. There is a huge difference when I am carb depleted and when I am full when it comes to pressing endurance. Usually, my second set of the rest pause would be around 5.)
Landmine press (2) feeder sets, (3) 45's x 25 (This felt a lot better than last week when I was trying to find the right weight to use.)
Chest stretch 60 seconds (Just a modified suspended wide push up position.)
Bar chins (4) feeder sets, BW + 45 lbs x 15/7/6 (15 breath rest pause between working sets.)
Dumbbell military press (3) feeder sets, 60 lbs + 30-60 lbs band x 20/8/6 (15 breath rest pause between working sets.)
Band rear delt fly (4) straight sets of 25
Reverse grip barbell row (3) feeder sets, 305 lbs x 21
Hanging pull up stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds
Band cross body shoulder stretch 60 seconds