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Freakish
04-06-2007, 08:26 PM
whats up guys/gals of wbb;
i figured id start a pics/journal...maybe some people would be interested in eyeing my progress, give advice, criticize, etc...im fairly new to wbb, but not new to fitness.
a little background story. i started my pursuit of fitness as a high school wrestler. my saying from back then sticks today, 'never gunan be the biggest, but i will always work the hardest.'
i have also been an ocean lg for seven years...probably just as or even more demanding that wrestling on all levels - endurance, strenght, conditioning, mental toughness. right now im back at school for law, looking to break my PRs, get a lean bulk, and just become a freak. my diet is rigid, my work ethic is intense. i love the pain/burn, i love people giving me advice, i love to share lifts/stories and whatnot.
so this is post one, we will see how long much time i have to dedicate to this. here are some pics i took recently, dont mind the glare and post-workout sweat.
current weight:150 - bf probably b/t 7-8% - height 5'9

will post more pics/poses/workout journal/diet.
right now im going to get a beer...haha.
-freakish:bang:

WestsideWarrior
04-06-2007, 09:03 PM
gotCUTLIKEAMOFO? Now bulk and get thick, you'd be huge.

RBB
04-06-2007, 09:09 PM
well, you're pretty lean but small. good structure. definitely time to bulk, 50 lbs would be a good start.

Tofer
04-06-2007, 09:35 PM
Nice chest/abs, but are you just a floating torso...?

C.J.
04-06-2007, 09:47 PM
did you oil up for wbb?

Detard
04-06-2007, 10:56 PM
whers the leggies and back?

ToughStuff
04-06-2007, 11:53 PM
did you oil yourself up first? Please say no

saia127
04-07-2007, 12:14 AM
whers the leggies and back?
ditto

Freakish
04-07-2007, 01:07 AM
thanks for the feedback, like i said i will be posting more pics/poses soon as i get someone to take them....
about bulking, the only reason i dont want to bulk more than 20lbs is i need to keep my speed for lifeguarding. i need to be fast in the water and on land. gaining 50 would slow me down too much.

tough: no oil, but i did go through a workout right before i took the pics so i was drenched. should i post relaxed, dry, and pre-lift?

detard/saia: i will post more pics when i get someone to take them for me, this was just a quick few shots after a workout.

topher: still trying to figure out if im more than a floating torso...maybe.

McVein
04-07-2007, 04:26 AM
it takes a few seconds to take a picture...

Freakish
04-07-2007, 06:53 AM
McV: it takes a little longer than that when you have to borrow your friends camera...im still working w/ someone elses equipment.


here are my workouts from 4/5 and 4/6:

4/5
PL high pull
140*15(wu)
180*15
230*12
270*8
290*5

seated cg cable row
80*15
90*12
100*12
110*8
120*6
superset down 100*15/10/5/5

DB row
70*12
75*12
80*10
80*10

standing ezcurl
50+bar*15
60+bar*12
70+bar*8
80+bar*5(failed on 5th)

standing db curl
35s*15
40s*12
40s*12
35s*15 (hammer)

stomach - chair lifts
30r*4sets

4/6:
SDL:
15*135 (wu)
12*225
10*275
5*315
3*325 (w/ belt)

standing military press (ezbar)
70*15 (wu)
80*12
90*8
90*8
100*3

pullups
BW*15*3

smith squat
155(lbs)*12(reps)*8(sets)

front plate raises
45*15*3

PL shoulder press
90*15
120*15
140*12
150*12
170*7

swiss ball weighted cruches
25lb*30*4

TODAY - rest/recovery/EAT

McVein
04-07-2007, 07:02 AM
i wasnt saying you were lying man, people just need to see better pictures to offer critique, you posted the same pose three times, as opposed to taking one of legs and back, i never accused you of lying.

edit: and pull up your khaks

Freakish
04-07-2007, 07:23 AM
mcv: yeah i shouldve taken more poses, i guess i misunderstood you...need someone to shoot those back, legs shots though. haha i hard a hard enough time taking these ones.

edit: and pull up your khaks?

Unholy
04-07-2007, 07:24 AM
edit: and pull up your pants?

Silly little Irish Kids.

Freakish
04-07-2007, 07:25 AM
hahah. khaks like khakis. thanks unholy.

Freakish
04-07-2007, 07:34 AM
i never thought AC Slater would tell me to pull up my khaks, maybe Mr. Belding...not AC though.

solarisdude45
04-07-2007, 08:07 AM
I think you look impressive as you are now, in my opinion. Good luck with your studies and endeavors.

RBB
04-07-2007, 08:23 AM
thanks for the feedback, like i said i will be posting more pics/poses soon as i get someone to take them....
about bulking, the only reason i dont want to bulk more than 20lbs is i need to keep my speed for lifeguarding. i need to be fast in the water and on land. gaining 50 would slow me down too much.


20 lbs. is a good start then. but if your goal is to be a freak, 20 isn't gonna do it.

Freakish
04-07-2007, 08:34 AM
Thanks solaris, always can improve though...

Rbb, ideally i wanna be a shredded 175. once im there, im sure ill wanna go bigger. for the same heigth as me, you are looking SOLID. haha you weigh 70lbs more than i do, damn man.

Progress
04-07-2007, 08:50 AM
I told you WBB would insist on bulking, Freaky Reaky. Lookin' good. Voluminous workout as usual. Let me know when you need to borrow the digi again and/or have me take pics of your back/legs.

Maybe we can do it after that hot shower? What?! Whatever! Football!

Progress
04-07-2007, 08:59 AM
Dude, you need to ask this to be moved to the appropriate forum: Online Journals. This is picture/video thread forum.

Unholy
04-07-2007, 09:00 AM
Yea RBB is a monster. I agree you are lookin good Freakish, Start eating up. I want to be a ripped 275:evillaugh

Freakish
04-07-2007, 09:14 AM
haha thanks for the offer progress, maybe ill take you up on that. whatever, weight lifting, pier 1, whatever!
who should i ask to move this thread?

thanks unholy, yeah i need to eat ALOT more...good luck on your goals man, at 275 700/600/700 would be unreal.

Jorge Sanchez
04-07-2007, 10:08 AM
Smith squat for 8 reps of 155 for 12 sets?!?!? I think you need to reevaluate your training methods if you want to become a freak.

But what you've been doing is obviously working if you're going for the ripped look.

BTW, if your SDLs are stiff-leg deadlifts, that is some impressive strength

Freakish
04-07-2007, 10:22 AM
i dont have a very impressive squat, but i can go heavier than that 155*12r*8s work, it was something i picked up from crossfit.com. more of a speed type of workout.

my SLDL max is not as heavy as my Sumo (335*2), honestly ive been doing alot more sumo lately. i havent SLDL in a few, but i will.

what i have been fooling with recently is a SumoDL w/ a high pull combo move. my back was on fire.

my goal, as i told Rbb is initially to get to 170 on a slow, clean bulk...then see from there.

Jorge Sanchez
04-07-2007, 10:40 AM
Well good luck!

Freakish
04-07-2007, 10:45 AM
thanks jorge! ill be sure to post more workouts as i go, but today...OFF & EAT.

I love the feedback guys, its really motivating and i love to hear anything including comments, criticism, new variations on old lifts.

im going to try and move this thread into the members journals, maybe i should edit my goals to 170lb(for now)Freak

Organichu
04-07-2007, 11:18 AM
Hey, Freakish. How much are you eating on that bulk?

dabaugh
04-07-2007, 12:23 PM
GET THIS THING IN JOURNALS.........looking good, bulk more, i bet you cant squat more than you bench which is sad...just like all the other *****in college kids i see around here at school (no offense just sparking your drive to go do some)
To get big lifts= deads, squats, hard presses (mili, flat bench)

Bako Lifter
04-07-2007, 12:32 PM
i bet you cant squat more than you bench which is sad...just like all the other *****in college kids i see around here at school
SHUT UP!!! It's not that sad. :swear:


lol, jk. :D

Freakish
04-07-2007, 12:46 PM
organ: my main. calories i have estimated at 3000-3200, since i do burn so much through my lifting style and speed training. im looking for a clean bulk so i might try and intake around 3500/day, agianing keeping it clean. my diet is what keeps me lean, so lets see if i can just up the calories and intesity to pack on some more muscle.

dabuagh: messaged someone about moving the thread to journals...anything esle i can do to move it? thanks for the motivating burn, i guess? haha but im not a college kid. since i lift more volume than intensity for the look i am going for my maxes dont matter too much right now. but again, thankss?

McVein
04-07-2007, 01:26 PM
i never thought AC Slater would tell me to pull up my khaks, maybe Mr. Belding...not AC though.

you know your saved by the bell.....reps

Freakish
04-07-2007, 01:43 PM
haha, grew up on my moring dose of SBTB. Bayside High popular in Eire?

Unholy
04-07-2007, 04:15 PM
Oh man I love that show.

McVein
04-07-2007, 04:17 PM
haha, grew up on my moring dose of SBTB. Bayside High popular in Eire?

not really, it used to get a few runs on nickelodeon, but its completley off the scene now.

it will always have a place in my heart though.

dabaugh
04-07-2007, 04:38 PM
yea dude, i didnt mean to offend you, really just motivating i guess. how old are you then?

Freakish
04-07-2007, 04:42 PM
haha dont worry brotha, gunna be 24 soon (Scary). i dig the motivation, sometimes things get misread on this site it looks like...
but, you bet your *** imma be squatting more/heavier now haha.

whats your bf at 167?

dabaugh
04-07-2007, 06:33 PM
haha dont worry brotha, gunna be 24 soon (Scary). i dig the motivation, sometimes things get misread on this site it looks like...
but, you bet your *** imma be squatting more/heavier now haha.

whats your bf at 167?

ah now im 169, should prolly update that, but id say 10% ish, ive defenitely put on some fat with the bulk ive been doing, but i expected it

Gabrielle
04-07-2007, 11:30 PM
post some new pics front/back dub..most musc..front/rear lat spread..side chest..side tri. It is really hard to tell what your flaws or strengths are with a photo limited to mostly your torso. My biggest tip would be changing your workouts so that you mainly work compounds. Look at RBB or BCC for example who follow more power-building type workouts and look phenomenal.

ederon
04-08-2007, 12:45 AM
yea squats are where its at. I started lifting competitvely only for 2 years now. And the most recent year squatting alot more, i put on a decent amount of size there. I only wish i started earlier!
(PS: keep it up you have a great way of thinking towards lifting!)

Davidelmo
04-08-2007, 10:19 AM
I agree with Gabrielle in that you can't tell much from the photos other than that you are lean, you have pretty good arms and a decent chest. No offence but I would assume you mostly bench and curl or at least used to before you found this site.

You can't really pick up most muscle groups and comment on them because you can't see them. Also, I would ditch the 12 reps of smith rack squats and just go for 6-8 reps of normal squats ass to grass. Keep working on it and you'll progress nicely. Good luck

Freakish
04-08-2007, 11:49 AM
Gabe: will post more pics soon. first time taking pics of myself it was awkward, ill have someone shoot them

Eder: i know i gotta get under that bar more!

David: ive been doing split routines for about 6 years, and been into fitness for about 10 yrs. thats funny because i almost never bar bench. the routines i do work for the speed and strength i need for ocean lifeguarding. i stay so lean because aside from lifting i speed and endurance train and my diet is clean.

Sunday - April 8th Chest/Tris
warmup
pullup - BW*20*2
chinup - BW*15*2
dip - Bw*25*2

PL seated press
140*15
160*12
180*8
190*5
190*3
90*15

DB incline press
55*15
60*12
60*10
65*8 (felt super weak here today, usually up to 70*8...75*5, didnt have it)

DB Fly
25*15
30*15
35*12
35*10
20*15

cable cross
5p*15
6p*12
7p*11
8p*8

tri pushup down
7p*15
8p*12
8p*12
9p*8

interval sprinting/cardio
25min.

ladder dips
30,25,20,15,10,5 ... 20secs rest b/t each

stomach
swiss ball - 30*5
leg raises - 30*2
leg extents (pumps) - 40*2

today felt a little off, didnt push the wieght i would like to on my incline dbs. cant win em all!

I know this is supposed to be in Journals, but they havent gotten back to me yet...sorry guys.

Freakish
04-08-2007, 12:22 PM
YEAHHH got movedd haha. thank you from up above? the people who run these forums have god like powers...

post-workout shake -
30g whey
5g creatine
banana/skim/water/ice.

breakfast - egg white french toast, skim milk.
lunch - 2cans tuna, half cup pasta, salad, olive oil, soy nuts.
dinner - ??? maybe talapia and vegies

off day yestarday, i ate like a HORSE.

Freakish
04-09-2007, 04:56 PM
April 9 - back/bi

warmup
pullup Bw*20r*2s
chinup Bw*20*2

SumoDL
135lb*15r
225*12
275*12
295*7 - chalk
315*4 - belt/chalk
135*15

Db hammers
30lb*15r*2s
35*12*2

Cg pulldown
80*15
100*15
120*12
140*8
140*8
60*15

standing straight bar curl
70*15
80*12
80*9
90*5

cable rope curl
60*15
70*12
80*12
90*12

Db BOR (no bench)
55*15r*2s
65*12*2
75*12

leg/cardio
stairs - 15min (level 14 or higher)

shouldve pushed my back harder. felt strong on my sumos, i have a feeling my max will be higher soon!

shake - 25g whey/5g creatine/banana/skim/water

Progress
04-10-2007, 11:15 AM
Nice workouts but why such high reps? Why warmup on chins/pullups and/or dips every day?

Oh, and you look good in that shirt and crim is boring. That is all. What a weirdo!

Freakish
04-10-2007, 11:22 AM
i like the strech the chins and pulls gimme, esp of back and bi days. the high repping is just something ive become used to, tough habit to kick. :(

my girl gave me this shirt, its worth more than you entire waredrobe, haha kidding...wierd color though.

Freakish
04-10-2007, 03:25 PM
Quads/Shoulders

Hack squat press
270lb*15
360*15
450*12
500*7
520*5
520*5
270*12
*felt strong here

DB shrugs
55*15
65*15
75*12
80*12
80*12
80*10

PL single leg extents
90*7*3
110*5*2

Front raises
45plate*15r*4s

OH press
90lb*15
130*12
130*12
150*8

pullovers
135*15
150*12
165*12
180*12

interval/cardio
15min high intensity (killed my quads/calf)

abs
weighted swiss 25lb*30r*3s

pullups
Bw*20
Bw*25*2

-felt strong with those hacks, gotta get my a** under that bar for real tho...
shake: 25gwhey/5gcreatine/banana/skim/water

progess: saw you doing some high reppage today...pot calling the kettle black, ace? haha.

Coke
04-11-2007, 06:23 AM
Sessions are looking pretty good, solid physique too...wish you the best in these endeavors.

Freakish
04-11-2007, 03:50 PM
Modified xfit, from April 10th

weighted dips
Bw*30
+45#*25
+70#*15
+90#*11
+115#*5 - felt good, clean until rep 5
Bw*30 (explosive)

DB half squat, jump shrug
65#*9
65#*9
65#*9
65#*9

chair lifts - lower ab
30r*4s

mixed grip pullups
Bw*20r*4s (15sec rest)

polym. 18" box jumps
20r*7


- subbed out the 135 clean w/ the jump shrugs...need to work more on my form w/ my clean on fresh legs, still hurting from yestarday

-shake: 30gwhey/5gcreatine

LiftingKid
04-11-2007, 04:29 PM
Hey Freakish.

Solid session. Try this for some ideas on power clean form and oly lifting in general http://danjohn.org/bp.pdf A bit of a long read but it is worthwhile.

Coke
04-12-2007, 06:16 AM
The modified shiat looks sweet, ace weighted dips dude.

Freakish
04-12-2007, 02:22 PM
feedback
coke - thanks, i hope i can get those weighted dips up to 2*BW
progress - its good to have a girl cook for you

April 12 - Chest/Tri

Db incline bench
60*15
65#*12
65*12
70*7
70*5
40*15

swiss ball flys
30#*15
35*12
35*12
35*12

PL chest press
140#*15
160*12
160*12
180*10
180*10
200*8
90*15*2 (no rest)

tri pushdown
70#*12
70*12
70*12
80*8
80*8

Diamond Pushups
30r*5s

db lat raise - SS during Db bench
20#*12
20*12
15*15
15*15

Swiss ball crunch
30r*4s

Cardio/interval
25min high intensity

new goal - 10 consecutive muscle ups...
shake- 25gwhey/5g creatine
5gcreatine supp @breakfast

Coke
04-13-2007, 05:07 AM
Nice work on the chest & tri's guy.

Freakish
04-13-2007, 05:26 PM
a quick power/speed lift

pullups
Bw*15
Bw*20
Bw*20
Bw*15

deads
135#*15 - SL
225#*12 (sumo - static hold at end)
225#*12 (sumo - static hold)
275#*10 (sumo)
295#*8 (sumo)
315#*7 (sumo) ripped the ***** outta my shin here, bloood.
315#*6 (sumo)
225#*12 (SL, static hold)
225#*12 (SL, static hold)

squat press
3pps*15
4pps*15
5pps*12
5pps*12
4pps*15
3pps*30

side bends
45#*15
45#*15
45#*15
45#*15

stomach - side crunch/leg lifts/plank
side - 25*4
LL - 30*3
plank - 30sec,40s,50s,60s,50s,40s,30s

pullover
135#*15
135#*15
150#*15
165#*12

Bako Lifter
04-13-2007, 05:37 PM
Ouch, to bad about that shin, lol. Good work though.

Unholy
04-14-2007, 12:27 AM
Sweet workout brotha, that is some volume! I hear ya on the shin. What we do is take a strip of electrical tape and just tape it down our shin so the bar slides over it if you scrape.

Coke
04-14-2007, 08:10 AM
Superb effort overall bro.

Freakish
04-14-2007, 09:56 AM
Unholy - thanks for the tip! now i can look like even more of a freak when i deadlift!
Coke - thanks for the motivation as usual!
Bako - those threaded bars rip the h*ll out of my shins...love deads tho.

today - gunna hit chins, mix grip, close grip pulls, dips and the track...sprint training baby.

Freakish
04-14-2007, 03:55 PM
spent about an hour & half in the gym today.
didnt keep track of anything cept time, just kept moving...no rest.


for an hour:
pullups - cg, wg, mix, reverse (most sets 20r or above)
chins - wg, cg (15-20r/set)
*stopped to talk to friend somewhere in here, so there was some rest
swiss ball weighted - (30r/set +25#)
swiss ball pushups - (30r/set
decline weighted situps (25r/set +25#)

25 min
interval sprint training

5 min
core training - plank

felt good to have no plan, just had fun with it...i was drenched by the end.

ps- who wants to do crossfit team "trevor" with me...

300pullups
400pushups
500situps
600squats

currently seeking teammate - PROGRESS, STEP UP.

Freakish
04-15-2007, 07:22 PM
Off day today. got alll my meals in, protien, and plenty of water.

tomorrow back on it with some back and bi work. photos soon - ill be sure to get legs, back, tri, bi, lat spread...

Coke
04-16-2007, 05:39 AM
Now that is a super session, stay on it man.

McIrish
04-16-2007, 05:59 PM
Damn, that trevor looks like a beast! Solid workouts lately, Freakish. I say get some bulking going, bro, you'd look sick if you keep putting the lbs on! Great abs at present.

Freakish
04-16-2007, 06:15 PM
Back/Bi - April 16th

Db row
65#*15
75*15
75*15
80*12
80*12

Db standing curl
40#*12
40*12
45*10
45*10

Cg cable seated row
80#*15
100*15
120*12
120*12
140*10
80*15

reverse straight bar curl
50#*12
50*12
50*12
50*12

Cg cable lat pulldown
80#*15
100*12
120*12
120*12
140*8

Pl seated high pull - wide
140#*15
190*15
240*12
260*12
280*8

preacher curl
50#(+bar)*15
60*12
80*8
80*6
50*12
50*12

dips
Bw*30
Bw*30
Bw*30

side bends
40#*15
40*15
40*15

swiss ball crunch
30r*3s
30r*3s (+25#)

feedback:
coke: thanks for the support as usual, took a look at your pics you are MASSIVE.
McI: i would love to be 170 and this lean, gotta put the fork in the mouth more. that 'trevor' workout would be insane.

Coke
04-17-2007, 05:07 AM
Good and thorough workout man.

Freakish
04-17-2007, 04:33 PM
Deads/Shoulder

Deads
135*15 - SL
225*15 - SL
315*6 - Sumo (belt/chalk) - clean and fast
315*6 - Sumo - clean and fast
315*4 - Sumo - grip gave way
225*12 - SL

Db Shrugs
75*15
75*15
80*12
80*12

pullups w/ pushoff, release, & catch at top
Bw*15
Bw*15
Bw*15
Bw*15

Bent over delt raises, Db
35*15
35*15
40*12
40*12

Front plate raises
45*15
45*15
45*15
45*15

stomach - decline weighted
30rep*4sets (w/ 25#plate)

interval intensity training
20minutes

-shouldve done some type of press, Db or milies. didnt feel it though, my upper back and shoulders were hurting, ill hit it tomorrow.

-my deads felt good, thinking i can up to 335 for sumo reps now. gunna test my one rep max soon...hopefully in the 405 range.

-shake: 25gwhey/5gcreatine (feeling the bloat bad these last 2 days)

Progress
04-17-2007, 07:58 PM
Interesting split. Sometimes I wonder about your rep/set schemes, though. Front plate raises? Are those for a stretch or burn or something?

Freakish
04-17-2007, 08:08 PM
yeah kinda odd workout, i get tired of routine lifts. i do the plate raise to work my delts. i should also be doing lat raises. ive also been trying to go for a more traditional rep/set scheme, tough to break that high rep habit and move to a 5*5 or a 3*8

Bako Lifter
04-17-2007, 09:23 PM
300pullups
400pushups
500situps
600squats


:eek:
That woulda taken me 3+ hours to do!

McIrish
04-17-2007, 11:24 PM
Holy crap Freak, your workouts have a ton of volume. How long do they take to finish, like 1.5 hours each? :scratch:

Coke
04-18-2007, 05:33 AM
Ace workout, plenty of reps in the mix as usual.

Freakish
04-18-2007, 06:53 AM
Bako - thats a team workout, to be done with 2 or 3 people. i would love to see how long it would take for me to tackle it alone tho :). i did a crossfit workout 'angie': 100pull, 100pushup, 100sit, 100squat in 11:03 timed on a stop watch, it was fun.

McI - yeah all those reps keep me in the gym between an hour and hour&half, i dont usually rest between sets, at most 45 secs, but its draining just being there for that long.

Coke - thanks as usual bro! high volume is my thing i guess. i would love any suggestions on how to get even LEANER but put on about 20 pounds.

Freakish
04-18-2007, 04:35 PM
Leggies/Etc.

Squat Press
3pps*15
4pps*15
5pps*12
6pps*7
6pps*7
5pps*12
4pps*15
3pps*15

Milies
80*12
80*12
90*8
90*6
100*3
100*3

Leg Extents
120*15
140*12
140*12
160*8

Pullovers
150*15
150*15
165*12
165*12

Calf Raises
90*15
90*15
90*12
90*12

Pull/Chin/Dip Circuit
BW*15/15/30
BW*20/20/30
BW*15/15/30
BW*20/20/25(+45#)

Interval Training
20min

Pushups/Stomach
swiss ball - 30rep/3sets
diamonds - 30rep/3sets

my lower back was KILLING me today, i felt like an old man loading up the squat press, damn deads! also all this cross training has been hell on my armpits, knees, groin, etc. imma need to start wearing compression gear, im tearing skin off like crazy. too much information, i know...but this is my journal so i figured if not here then where...

shake - 35gwhey/5gcreatine

sample diet:
breakfast - oj w/ 5g creatine, milk, bagel, 4eggwhites, 5strips turkey bacon

snack - yogurt (somedays with scope of protien)/coffee

lunch - turkey sandwich on omega3 bread, carrots, yogurt, peanuts

snack/shake - 25-35g whey/5g creatine & banana/milk

dinner - 2 chicken breasts, 1 cup pasta, 2 cups califlower(never learned how to spell that), sauce, and cheese

snack - rice cakes w/ natural peanut butter

Coke
04-19-2007, 05:24 AM
It's probably best to experiment on the diet tip and start a gradual bulk for at least 10 pounds and see where you're at and go from there. No doubt the cross training is grueling...the workout is looking nice.

Freakish
04-19-2007, 07:55 AM
thanks coke, i try to mix speed strength and endurance elements into my routines.

Freakish
04-19-2007, 02:45 PM
Chest/Tri

PL Chest Press
90*15 w/u
180*10
180*10
200*7
220*5
220*5

Db press
65*15
70*12
75*8
75*8 (neg on 7/8 rep)
80*3 (neg on 2/3 rep)

fly mach (usually do db, felt like mixing it up)
80*15 w/u
100*15
120*12
120*12
140*7
140*5

Dips
Bw*30*3sets

tri pushdown
60*15 w/u
80*15
100*12
120*10
130*8
140*5

side Db raises - ss during tripush
20#db*12/ea side

calf raises (wanted to hit them again today)
90*15
90*15
110*12
110*12

stomach/core
decline situps:
30r*2 - unwieghted crunch
25r*2 - 25lb
30r*1 - full situps

lower back extents:
15r*3s - just to stretch out my lower back

- no interval training today, need time to heal. had a strong chest workout, especially with the negs on my Db presses
- shake: 30gwhey/10g creatine

Coke
04-20-2007, 05:55 AM
Fine chest & tricep session dude.

Freakish
04-20-2007, 07:19 AM
Thanks Coke! Sore as H*ell today from the last two lifts. Off day today, girls in town and i gotta a ton of things to do that are better than lifting haha.

back at it on saturday.

Freakish
04-22-2007, 09:34 AM
Sunday - gym closed/push,pull,stomach

gym was closed today for some school festival. figures.

pushups
5sets*30(mixed positions)

chins
5sets*15

pulls
5sets*20

stomach
just some random stuff, didnt keep track here, but kept the reps lower than normal and mixed the focus.

body squats
5sets*30

still steamed about the gym being closed, at least ill be fresh for tomorrow.

Coke
04-23-2007, 05:41 AM
That's sweet, set out to do your thing regardless of the gym being closed, lol.

Freakish
04-23-2007, 05:36 PM
BACK/BI

Speed Deads w/ Speed Pullups
SLDL Sumo
225*5 225*5
225*5 225*5
225*5 225*5
225*5 225*5
225*5 225*5

10reps*10sets (100reps) - full rom/pause pullups
*15-25sec rest b/t each set

PL High Pull
180*15
230*12
230*12
250*8
250*7 (fail on 8)

straight bar curl
70*10
70*10
70*10
70*8 (had some forearm issues here, recovered on last set)
70*10

after interval training...
90*5
90*5
105*5

Cg seated row
90*15 (w/u)
100*12
100*12
120*10
120*10

DB curl
40*8
40*8
40*8
40*10 - hammer
40*10 - hammer

Speed weighted dips
Bw+45*15
Bw+45*15
Bw+45*15
Bw*25

Interval climb
15mins

Stomach
swiss ball - 3set*30rep
weighted crunch - 3set*20rep+25#

Speed Deads + 100 pullups - got me a little delirious. sick workout today, felt good to get back in gym after the long weekend.

Coke
04-24-2007, 04:51 AM
Thorough work with your back and biceps bro.

Freakish
04-24-2007, 05:44 PM
Chest/Tris - April 24

PL press
135*15(w/u)
180*12
180*12
200*8
200*8
220*3

Db swiss ball press
55*12
55*12
55*12
55*10 (negs)
55*10 (negs)

Tri extents
80*12
80*12
100*10
100*10
100*10

chest flys
90*15
90*15
110*12
110*12

dips
Bw*30
Bw*30
Bw*30
Bw*30

interval training
20minutes

swiss ball negs - stomach
3sets * 25reps

Coke
04-25-2007, 05:52 AM
Props for always making the effort to keep those abs tights.

Freakish
04-25-2007, 06:40 AM
feedback
thanks coke!
didnt put up the nummber on chest yestarday w/ Dbs i usually do, but i was happy with my press/fly numbers.

Freakish
04-25-2007, 03:43 PM
No Iron Today - mini-workout

chins - full rom
Bw*15
Bw*15
Bw*15
Bw*15

pushups - variations
diamond*30
chinese*30
wide*30
staggered*30

stomach
LL*30
LL*30
180degree*30
180degree*30

body squats
bw*30
bw*30
bw*30
bw*30
bw*30

No gym today, feeling a little under the weather & didnt wanna push it. this is a variation mini-workout that i used to do in college either at night or if i was bored...

'minis' - a freakish style off-day

RULES
1. four or five stations with four or five sets of each exercise.
2. for pulls/chins, reps at 15-25...for pushups/stomach, reps at 30-40...for squats/lunges/burpees, reps at 25-40...
3. the goal: time the 1st workout then try and beat the time every consecutive time.
4. no rest
5. no quitting - if you start, you have to finish
6. no cheating - full ROM chins/pulls/pushes/body squats...

give it a shot if youre ever bored. kinda works like a crossfit 'for time' routine. ALSO...no workout should take more than 20 minutes, ever.

Bako Lifter
04-25-2007, 07:10 PM
I hereby pronounce you the master of body weight workouts, haha

Freakish
04-25-2007, 09:00 PM
haha thanks Bako...i can hold my own with the iron too, gunna be deading in the 415 range very soon...wish i could say that for my bench/squat.

Coke
04-26-2007, 05:20 AM
Looks can be deceiving, no doubt there was some intensity with just bodyweight & reps in a small timeframe.

Freakish
04-26-2007, 07:17 AM
yeah no doubt coke, just a little though...that wasnt a killer workout, but more of a good stretch on an off-day.

TODAY:
vert push/pull & quad dom

Freakish
04-26-2007, 02:19 PM
Shoulder/quad dom

Milies
90*8
90*8
100*5
100*5
100*5

squat press
4pps*15(w/u)
5pps*10
6pps*8
6pps*8
7pps*5

trap shrugs
135*15(w/u)
225*12
225*12
275*5
275*5

static lunges
110*10
110*10
135*8
135*8

lat raises
20#DBs*12
20*12
20*12
20*12

HS incline press
180*8
180*8
180*8
200*5

calf raises
90*12
90*12
90*12
140*5

pullover
165*12
165*12
180*8
180*7

stomach
swissball +25# - 25reps/3sets
(tossed in a few sets of chins/pulls here)

-got a sharp pain in my left oblique, dont know if i strained it doing the milies or not but it's painfail.

-also real happy about the 7pps squat press, trying to make strides with my legs but keep my agility and speed.

McIrish
04-26-2007, 10:37 PM
Those crossfit style routines look brutal, keep it up, Freakish! Haha, I love the rule about "no quitting" - it's too bad that I know myself well enough to know that I'd make some excuse halfway through to stop early! :thumbup: Burpees make me want to slap someone's momma in the face, they're that hard.

8.8
04-26-2007, 11:01 PM
what are milies??

why do squat presses when you can actually squat???

Freakish
04-27-2007, 12:15 AM
feedback
McI: haha they are fun on light/off days. i love that style of workout, can be way more intense than it seems.

8.8 milies = military presses. i like the fluidity and depth that the squat press gives me. i know its kind of a cop out, but ehh.

Coke
04-27-2007, 06:07 AM
Good stuff once again my friend.

8.8
04-27-2007, 11:09 AM
feedback
McI: haha they are fun on light/off days. i love that style of workout, can be way more intense than it seems.

8.8 milies = military presses. i like the fluidity and depth that the squat press gives me. i know its kind of a cop out, but ehh.

so basically push presses?

Freakish
04-27-2007, 02:21 PM
8.8 - yes...straight bar, standing, feet a little less than shoulder length apart.

GYM CLOSED AGIAN TODAY! This time for Al Gore.

Pissed about the gym being closed, took my anger out on my body.

HIIT DAY
sprints - 10*40yds.

pullups - 6sets*12reps (full rom/negs)

stadium stair sprints - 22sprints*40steps (2sets of 11)

stomach - mountain climbers/plank crunch

Leggies should be sore tomorrow.

McIrish
04-28-2007, 06:29 PM
Why was the gym closed for Al Gore? :scratch: Haha, that's an inconvenient truth alright.

Progress
04-28-2007, 07:12 PM
Why was the gym closed for Al Gore? :scratch: Haha, that's an inconvenient truth alright.

That is hilarious!

BTW, Mark went and he said it was just like the movie.

Freakish
04-28-2007, 07:37 PM
That is hilarious!

BTW, Mark went and he said it was just like the movie.

BTWs I went TOO. It was almost exactly like the movie. YOU MISSED STEVE TRYING TO PLAY SOCCER:hump: It was amazinnnnng

Freakish
04-29-2007, 10:57 AM
Sunday - BACK/BI

pullups
bw*15
bw*15
bw*15
bw*15

deads
135*15 (w/u)
225*12
315*3
315*3
335*3
365 - 3/4 Miss
365 - 3/4 Miss

- so PISSED about the misses at 365, i know i can pull that weight. people in the gym thought i was nuts because i cursed so loud on my second miss.

preacher curl
50#+bar*12
50#+bar*12
70#+bar*10
70#+bar*10
80#+bar*8

BB BOR
135*15
135*12
135*12
135*12

Db hammer curl
35s*12
35s*12
40s*8
40s*10 (had some extra in there)

PL high pull
180*15
240*12
240*12
260*8
90*12 (left arm) / 90*12(right arm)

Db curl
45s*5
45s*5
45s*5
45s*5

stomach
swiss crunch
chair lifts

HIIT
20 minutes cycle sprints/climbs

good workout, PISSED about those misses, i know i can hit that.

Bako Lifter
04-29-2007, 11:53 AM
Dang, if you get it passed your knees, you GOTTA get it up. Get it next time.

Freakish
04-29-2007, 04:33 PM
Dang, if you get it passed your knees, you GOTTA get it up. Get it next time.

i know bako ill get that up for SURE next time. :mad:

Coke
04-30-2007, 05:40 AM
Great intensity throughout, especially with the deads where you will breeze past 365 like nothing soon man.

Freakish
04-30-2007, 04:49 PM
Chest/Tri
*got a injury/pull right b/t my left pec & oblique, took it a little lighter...

Dips
Bw*15 (w/u)
+45#*20
+90#*10
+115#*4 (PR)
+115#*4 (PR)
+90#*10
+45#*25

PL chest press
90*15
180*5
90*15
180*5
90*15
180*5

DB fly on Swiss ball
30s*12
30s*12
35s*12
35s*12

tri pulldown
70*15 (w/u)
80*12
80*12
90*8
90*8

mach fly
80*15
90*12
90*12
90*12
100*8
100*8

front raises
45#*12
45#*12
45#*12

side bends
45#*15
45#*15
45#*15

stomach
plank - 6rounds - 30 secs
weighted swiss ball - 3sets*25reps +25#

WestsideWarrior
04-30-2007, 04:53 PM
Lookin good you...Freak

Hope that injury heals up soon.

Screw 365, go 370 :thumbup:

Coke
05-01-2007, 05:59 AM
That is plenty of weight added on them dips, damn bro.

Freakish
05-01-2007, 02:06 PM
feedback
COKE - thanks bro, i always feel like a beast when i shatter a PR
WW - haha. lemme hit 365 first. thanks bro.

modified crossfit
10-15sec rest

speed sumos
225*5
-10pullups
225*5
-10pullups
225*5
-10pullups
225*5
-10pullups
225*15
-10 pullups

SDL + high pull
90*8
-10chinups
90*8
-10chinups
90*8
-10chinups
90*8
-10chinups
90*15
-10chinups

squat press
5pps*8
5pps*8
5pps*8
5pps*8
5pps*8

push press
90*5
90*5
90*5
110*3
110*3
110*3

diamond pushups
15reps*6sets

flutter kicks
6sets@60secs/set

HIIT
20minutes interval sprint/resistance

effing drenched...amazing workout, got all my lifts with all the speed i wanted.

8.8
05-01-2007, 04:56 PM
great workout exp the sumo /pull-up superset

Bako Lifter
05-01-2007, 07:52 PM
Dude, your workouts are crazy. Ur gonna be one ripped up freak when you're done. Keep it up. :nod:

WestsideWarrior
05-01-2007, 07:58 PM
Great work today, that seems brutal.

Screw 365, go 370 :thumbup:

Coke
05-02-2007, 05:28 AM
Killer session dude, impressive stuff!!

Freakish
05-02-2007, 07:38 AM
Feedback
COKE - thanks coke, it was a good session, love the odd looks i get at the gym!
WW - hopefully ill hit 370 soon and then blast thru 405...cant wait to pull that
8.8 - that speed work really kicks my a**, the compound movement on the SLDL/HP is amazing, i stole it from crossfit.
BAKO - thanks man, hopefully im looking be at 6%BF and 165 by summer...you should give some of this type of work a shot!
Progress - you smell, really...use some deordorant.

Freakish
05-02-2007, 04:33 PM
HIIT DAY
*wednesday has become my new off day during the 'work' week...no iron just HIIT and some bodyweight work.

in the AM
pushups - 3*30
cg pullups - 3*15

in the PM
40yd sprints*10 - 20-30sec rest b/t

stair work - 50 steps
22 sprints (2 sets of 11) est. 10sec rest b/t

getting ready for summer, really made some nice gains this yr with LBM and keeping my bf lowww. i know i dont eat and squat as much as i should, but that will be a goal after lifeguarding this summer

Progress
05-02-2007, 04:43 PM
Don't forget to mention the GPP of playing soccer with us ultimate athletes. Tree trunk Steve almost scored on me.

Bako Lifter
05-02-2007, 05:22 PM
..you should give some of this type of work a shot!


Haha, ya right. I kind of like NOT throwing up. :p

Coke
05-03-2007, 05:35 AM
I get the idea, you're gonna be the sexy lifeguard all summer long, lol...good deal with the HIIT.

Freakish
05-03-2007, 04:08 PM
I get the idea, you're gonna be the sexy lifeguard all summer long, lol...good deal with the HIIT.

hahah yes man. thats been the goal for the past seven summers, i dont know about this summer though - may need a real jobber.

BACK/BIS
ghetto TB row
90*15 (w/u)
135*12
180*10
180*10
205*5
205*5
135*15 (ss)

standing preacher bar curl
60+bar*15
80+bar*10
80+bar*10
80+bar*10
40+bar*15

PL high pull - felt great!
2pps*15 (w/u)
3pps*8
3pps*8
3pps*8
2pps*15

Standing DB curl
45s*5
45s*5
45s*5
45s*5
45s*5

Seated CG row
80*15 (w/u)
100*12
100*12
120*12 (need to go higher)
120*12 (need to go higher)
80*15

hyper-extents
bw*15
bw*15
bw*15

Reverse straight bar curl
50*12
50*12
50*12
50*15 (increase next week)

weighted swiss crunches
+25#*25
+25#*25
+25#*25
+25#*25

Good workout today - got another 5lb jug of protien im starting today.
Legs sore from that HIIT yestarday - maybe some more GPP tonight (happy Progress?)

SUMMER SOON.

8.8
05-03-2007, 04:20 PM
mmmmm new protein yummy!

McIrish
05-03-2007, 10:18 PM
Hah, I love how "taking it light" can still involve strapping 90 lbs on for 10 reps of dips. That's pure beast.

Keep up the great work, Freak.

Coke
05-04-2007, 05:47 AM
Solid t-bars and overall sets in general man.

Progress
05-04-2007, 08:32 AM
Dude, nice tuberculosis rows.

Freakish
05-04-2007, 09:39 AM
Dude, nice tuberculosis rows.

HAHAH youve got jokes. START YOUR CUT. Summer baby, summer...:hump:

Freakish
05-04-2007, 08:52 PM
CHEST/TRI

warmup
pullup - bw*20
dip - bw*30

incline db
65s*12
65*12
70*8
70*8 (20sec neg.) - spot timed
80*3 (20sec neg.) - spot timed

incline db fly
30s*12
35*10
35*10
35*10

decline db press
50s*12
50*12
50*12
50*12
50*12

tri pushdown
80*12
80*12
90*8
90*8

dip
Bw*25
Bw*25
Bw*25

Super set w/ overhead push
90*10
90*10
90*8

stomach
reverse hyper-extents
Bw*15reps*4sets

swiss ball
Bw*25reps*4sets

GPP - some sprinting/soccer with the boys

still feeling a tweak in my oblique/chest - not feeling strong on chest at all, but hit some nice negs on my db press

WestsideWarrior
05-04-2007, 08:57 PM
C'mon Freak deadlift!!!! :bang: I think I want that 370 more than you do! :bang:

Freakish
05-04-2007, 09:01 PM
C'mon Freak deadlift!!!! :bang: I think I want that 370 more than you do! :bang:

Relaxxxxxxxxx. I did speed deads 3days ago! Try that workout on for size then tell me who wants it more.

WestsideWarrior
05-04-2007, 09:04 PM
Just gettin you pumped, thats all :thumbup:

Freakish
05-04-2007, 09:14 PM
i know, just throwing it back at you.

Bako Lifter
05-04-2007, 09:23 PM
70*8 (20sec neg.) - spot timed
80*3 (20sec neg.) - spot timed
And you said my 80x7 was beast, lol. 20 seconds! :eek: :thumbup:

Coke
05-05-2007, 06:18 AM
Real nice chest and tricep training bro.

Freakish
05-05-2007, 04:46 PM
thank COKE, BAKO,WW, & PROGRESS - still feel so weak on chest days, need to get STRONGER

NEW GYM HOURS...WHO THE HECK CLOSES AT 530!
got to the gym at 445, decided to hit the deads, hard.

SUMO DL
135*12(w/u)
225*8
315*4
315*4
w/belt...
335*1 (clean & fast)
335*1 (clean & fast)
355*1(PR)
355*1(PR)
225*12 (SLDL)

pullups
Bw*10reps*5sets

chair leglift
25reps*5sets

felt pumped after that little session...went and ran sprints

SPRINTS
5*60yds
5*50yds
5*60yds (30yds 3/4 speed...30yds max effort)

Tomorrow - Shoulders/Legs/HIIT

had another gym rat watch my form on those 355 sumos...back didnt round.

Chris Rodgers
05-05-2007, 04:49 PM
Nice job on the DL PR. If you were able to pull it for two singles, would you say you were good for another 10-20 lbs for one?

Freakish
05-05-2007, 04:51 PM
i think i couldve hit 365 this week, i miss on it last week, but i had done quite a number of reps before the miss...cant wait to freaking pull 400range.

Bako Lifter
05-05-2007, 05:15 PM
Nice, 375 is definitely a realistic expectation next time.

Coke
05-06-2007, 11:56 AM
Ace sumo deads man, liked them sprints too.

Freakish
05-06-2007, 04:44 PM
Shoulders/Some legs- damn new gym hours

Trap shrug
90+bar*15
140+bar*12
190+bar*10
190+bar*10
200+bar*5
200+bar*4

BB BOR
135*12
135*12
135*12
135*15

front plate raise
45*12
45*12
45*12
45*12

lat raises
20*12
20*12
20*12
20*12

HS overhead press
90*15
140*12
180*5
180*5
200*2 (1neg)
200*2 (1neg)

calves
90*12
90*12
90*12
90*12

side hyperextent
15reps*4sets/each side

DB BO rev. fly
35*12
35*12
35*12
35*12


Light day, no HIIT...not enough time for legs, still getting used to these new gym hours.

should be able to hit it hard tomorrow on legs/HIIT

WestsideWarrior
05-06-2007, 06:29 PM
I'm expecting that 370 dead pr tomorrow. :thumbup:

Freakish
05-06-2007, 07:10 PM
dude. i deadlifted YESTARDAY. haha. i wont be deading until weds.

Freakish
05-07-2007, 03:47 PM
HIIT/DIP-PULL-CHIN-STOMACH

HIIT
20 minutes interval sprinting/resistance climb

Dip
Bw*30
+45*20
+90*12
+115*5 (PR - reps)
+125*3 (PR - weight/rep)
+125*2 (failed on 3rd rep - couldnt get all the way up)

Pullups
Bw*20
Bw*20
Bw*15

Chins
Bw*20
Bw*15
Bw*15

Stomach
swiss ball - reg/side iso

Bako Lifter
05-07-2007, 07:17 PM
Wow, 100+ pull-ups in only 6 sets. That's sick.

Killa Kurt
05-07-2007, 07:26 PM
You look cut, but to be considered a freak? You need to throw on about 100 lbs I would say....and I don't see that happening if you scared about being "slowed down" in the water. Nice cut, lets talk when you get serious and get on a dirty bulk phase. I commend you for starting a journal and posting pics and being dedicated to what you're doing, keep at it. I'll keep my eyes on this.

WestsideWarrior
05-07-2007, 07:34 PM
dang it, sorry freak, I missed it, lol grats on the pr.

Freakish
05-07-2007, 10:37 PM
killa - yeah dude, i guess my concept of freak is different than the concesus around here...i dont have the frame for a 100lb bulk, im not gunna put anything unnatural into my body, and for the type of work i need to be able to perform i have to be strong and fast, with the endurance to maintain that for as long as needed...what im looking for is to put on about 20lbs of pure muscle on a clean bulk. my concept of freakish fitness involves being able to toss your bodyweight or multiples of your Bw around like nothing on push/pulls/compounds, be able to smoke most people in a dead sprint, and be able to pump out a 4:45 mile. all things that i can do and hope to continue to be able to do with 20 more pounds on. you have a sick build and can move tons of weight, but i think we have a different concept of freak/different goals
bako - yeah i keep hit new PRs on my dip. wanna be able to dip 2*Bw soon.

Coke
05-08-2007, 05:59 AM
Fine back-to-back efforts man.

Freakish
05-08-2007, 03:40 PM
365 1Rm PR on SDL today, clean and fast

3/4 miss on 375...breaking point bar right at knee...

will post rest of Back/Bi routine tonight...sick workout though.

McIrish
05-08-2007, 04:13 PM
that's a helluva SLDL, freak. I think we're pretty close on concept of freak, too - I don't want to just be bulky, I want to be bulky and quick so that I can throw down dunks (it's a dream still!) and run the court faster than anybody else... and knock them out of the paint when they're guarding me because I'm bigger. Livin' the dream!

Progress
05-08-2007, 04:57 PM
that's a helluva SLDL, freak. I think we're pretty close on concept of freak, too - I don't want to just be bulky, I want to be bulky and quick so that I can throw down dunks (it's a dream still!) and run the court faster than anybody else... and knock them out of the paint when they're guarding me because I'm bigger. Livin' the dream!

"S" stands for "sumo" in his language.

Matt,

365 was a clean pull but I really think hitting some rack pulls next week in the stead of DLs might help that sticking point. I know they help me. You could have gotten 375 easy if it weren't for that sticking point right above your knee.

Freakish
05-08-2007, 10:42 PM
back/bi

SDL
135*12 (w/u)
225*12
315*6 (PR reps)
365*1 (PR)
375*3/4 miss --> 405 soon. no doubt.
225*12

preachers
60+bar*12
60+bar*12
60+bar*12
60+bar*12

hammers
45s*7
45s*7
45s*7
45s*7
45s*7

PL High pull
180*15
240*12
280*8
280*8
300*5
320*5
340*3 (feeling strong)

Cg pulldown
120*10
120*10
120*10
120*10

standing curl
50s*4
50s*4
50s*4
50s*3 (failed on fourth rep left arm for some reason)
50s*4

as usual a few sets of pullups in there and some weighted stomach...
GPP today as well - lot of running, moving, etc.

Coke
05-09-2007, 05:57 AM
Good stiffies, nice back & bicep day overall.

Bako Lifter
05-09-2007, 10:52 AM
Whoa, nice DLs bro. The S before DL stands for Sumo right?

Killa Kurt
05-09-2007, 11:48 AM
I've dunked a basketball before....nothing freakish about it.

Freakish
05-09-2007, 12:25 PM
dunking a basketball is not one of my goals. never has been.

Freakish
05-09-2007, 04:30 PM
interval sprinting 10-15 seconds rest b/t
10 - 50yd sprints

GPP
1 hour

Misc.
pushups/burpees

Progress
05-09-2007, 04:59 PM
Whoa, nice DLs bro. The S before DL stands for Sumo right?

Yes.

Matt, just say Sumo DL, and not SDL. It still is a DL since the movement is similar to a conventional, just the foot and hand placement differs. Your RDLs and SLDLs are another story. It's getting all your e-friends confused.

Freakish
05-10-2007, 04:08 PM
chest/hiit

chest press
140*15
190*8
190*8
210*5
210*5
140*15

dips
bw*25
+45*15
+45*15
bw*25

pullups
bw*15
bw*15
bw*15
+45*8
+45*8

cable flys
70pps*15
70pps*15
80pps*12
80pps*12
drop set 50pps*20

db incline
50s*15
50s*15
50s*15
50s*15

machine fly
80*12
80*12
90*12
90*12

pullover
135*12
135*12
135*12

squat
135*15
135*15
135*15

stomach
chair LL
plank

hiit
40yrd sprints*10
1mile run

Coke
05-11-2007, 05:52 AM
Great effort, super volume...like the sprints on your past couple of outings.

Freakish
05-11-2007, 07:28 AM
Thanks COKE ive been hitting the sprints pretty hard now that the weathers better. i think next time i hit chest ill lay off the more volumous stuff and put in a MaxEffort day...see what kind of numbers i can push.

Clifford Gillmore
05-11-2007, 07:32 AM
ME for teh win!

Freakish
05-11-2007, 10:22 AM
been a time since i tested maxes on chest, should be a good time.

after some more studying today, ill be hitting the iron for some traps, quad dom, and maybe some hiit...

Bako Lifter
05-11-2007, 10:32 AM
Lookin' forward to that ME bench day.

Freakish
05-11-2007, 03:35 PM
shoulders/quad

trap shrugs
185*15
225*12
225*12
275*8
315*3
315*3

BB BOR
135*12
135*12
135*12
135*12
135*12

squat press
3pps*15
4pps*12
5pps*8
5pps*8
5pps*8

lat raises
25#*12
25#*12
25#*12
25#*12

standing preach w/ 45# front raise SS
70+bar*10
70+bar*10
70+bar*10

45#plate front raise - 3sets*12reps

stomach
oblique work

resistance climb
20 min

Coke
05-12-2007, 07:00 PM
Nice stuff dude, staying on track and rolling with it.

Freakish
05-14-2007, 05:41 AM
the last two days have both been cardio (GPP, HIIT, Sprints) and BW work - push/pull/chin/stomach/et al.

nothing to write home about...you guys all know how i do with the pullup bar. i hate when the gym here is closed...both days this weekend, closed for commencement. effing graduates.

ive got a 24 hour take out exam to do today, but i am sure ill sneak in a workout. BACK today.

Freakish
05-14-2007, 07:33 PM
BACK

pullups
Bw*25 (reg)
+45*6
+45*6
+45*6
+45*6
Bw*15 (behind the neck)
Bw*20 (reg)

ghetto Ts
90+bar*15
135+bar*15
180+bar*12
205+bar*8
225+bar*5
225+bar*4 (ugh no chalk - lost grip)
90+bar*15 (dropset)

high decline weight stomach - SuperSet
+25*4sets*20reps

hyperextents
Bw*5sets*20reps

PL high pull
180*15
240*12
270*8
270*8
270*8
290*8

obliques
side hypers+25#*4sets*15rep/side

24 hour take home exam kicked my a**...didnt have much drive to work my accessory muscle, so just hit the back.

Bako Lifter
05-14-2007, 07:54 PM
pullups
Bw*25 (reg)
+45*6
+45*6
+45*6
+45*6
Bw*15 (behind the neck)
Bw*20 (reg)
BEAST

Hey what are PL high pulls?

McIrish
05-14-2007, 08:43 PM
seriously freak, those are some sick pull-ups. you should've entered in the pull-up challenge on here about a few months back, there were some nasty numbers in that thing.

JDWhiskey
05-14-2007, 09:07 PM
Hey im new to "roids" and have been liftin for a few yrs and have been researching diff options...

Hows anavar? I am looking to just put on 5-10 pounds of muscle and get cut, nothing to serious, Any suggestions??? Thanks!

Bako Lifter
05-14-2007, 10:00 PM
^^^ WTF? Lol, why the hell would you post that in Freak's Journal?

Freakish
05-15-2007, 05:02 AM
Hey im new to "roids" and have been liftin for a few yrs and have been researching diff options...

Hows anavar? I am looking to just put on 5-10 pounds of muscle and get cut, nothing to serious, Any suggestions??? Thanks!

go to the anabolic zone. i dont touch anything unnartural.

Freakish
05-15-2007, 05:05 AM
FEEDBACK

Bako - thanks for the support man! i was a little upset yest. that i wasnt hitting at least 8 on those +45s, but i was happy with the overall volume. PL High Pull = plate loaded high pull, its a hammer strenght lat pull.

McI - ahhh i didnt see the contest or i didnt start posting yet...thats too bad i missed it would been right up my alley

Coke
05-15-2007, 06:41 AM
Awesome back training man.

Freakish
05-15-2007, 10:20 AM
FINISHING UP YESTARDAYS WORKOUT

Sumo Deads
135*15(w/u)
225*12
315*6(belt/chalk)
315*6
315*6
315*6
135*15(dropset)

felt good about the weight and volume...405 next time for sure i think

trap shrug
225*12
225*12
225*12
225*12
225*12

preacher standing curl
bar+50*12
bar+50*12
bar+50*12
bar+50*12
bar+50*20!

cable tri-pull
70*15
70*15
80*12
80*12
90*15 (feeling strong on these last sets)

chins
Bw*15 (reg)
Bw*15 (wide)
Bw*15 (close)

body squat
20reps*6sets

swiss ball
30reps*6sets

dipppps
Bw*30
Bw*30
+45#*25 (pr reps)

HIIT
25 Mins - interval resistance

Coke
05-16-2007, 05:06 AM
Wow man, really hungry for it...good session.

Freakish
05-16-2007, 08:24 AM
started a more rigid carb cycle. lets see how this works out for a few weeks, gotta give props to built, hopefully her plan works out.

gym later tonight, study all day...law school is no fun. id rather be lifting.

feedback
thanks coke. my DL work had been really rewarding lately...

Freakish
05-17-2007, 10:52 AM
chest today.

Am pre-exam workout
burpees & diamonds
30*3/each

POST EXAM - DONE WITH YEAR ONE OF LAW SCHOOL.
Incline Db press
65s*12
75s*6
75s*6
75s*6
75s*6
75s*6

Incline fly
35s*12
35s*12
35s*12
35s*12

Hammer curl w/ tri-extent
30s*15
30s*15
35s*12
35s*12

Decline db
65s*8
65s*8
65s*8
65s*8

BOR
135*12
135*12
135*12
135*15

Hiit
15min interval training
GPP 1 hour - w/sprints

Bako Lifter
05-17-2007, 02:50 PM
Congrats on finishing year one bro, how long do you have off?

Coke
05-18-2007, 05:41 AM
Props on studying law, my niece is doing the same - you guys have your work cut on for you, lol...nice effort.

Freakish
05-18-2007, 11:33 AM
dynamic movement

BBpush press
95*3
115*3
115*3
135*3
135*2 (miss 3rd)
135*2 (miss agian, ugh)
135*2 (3rd just wasnt happening)

pullups
bw*15
bw*15
bw*15
bw*15

deadlift + high pull
135*5
135*5
135*4 ( wont count the last rep here, didnt complete the pull)
135*5

sumos
135*15 (w/u)
225*12
315*6
405*MISS
405*MISS (this second miss barely off the ground, depressing)
315*7

weighted dips
+90*8
+90*8
+90*8

standing preachers
70+bar*8
70+bar*8
70+bar*8

behind neck pullups
bw*15
bw*15
bw*15

stomach
weighted crunches
reverse crunches

missing 405 was depressing...missing 135 on the 3rd rep on my PP was depressing.

thats what happens when you drink the night before a workout.

Freakish
05-18-2007, 03:02 PM
ended up doing about another hour and a half of GPP today...ugh this is even more cardio work than im used to.

Bako Lifter
05-18-2007, 08:03 PM
Dang, sorry about the 405s bro, get 'em next time.

Freakish
05-19-2007, 10:19 AM
no iron today - shoulders/legs tomorrow.

today BW work (happy) & sprints (sad).

Freakish
05-19-2007, 10:40 AM
i hate the quick meanlingless posts, but i almost just broke my wrist doing one handed fist pushups. on my 8th rep, my left wrist completely buckled under, pretty scary...no real damage though i dont think.

Coke
05-20-2007, 09:20 AM
The dynamic movement day was damn good regardless.

Freakish
05-20-2007, 12:03 PM
shoulders/quad dom

trap shrug
225*15 (w/u)
275*12
315*8 (chalk)
315*8
315*8

45# plate raises
5sets*15reps

squat press
3pps*15 (w/u)
5pps*8
5pps*8
6pps*5
6pps*5
6pps*5
3pps*30(dropset)

lat raises
30#*15 (ea/side)
30*15
30*15
30*15

HS leg extents
90*8 (ea/side)
90*8
90*8
90*8

HS calf raise
100*15
100*15
100*15
100*15

weighted swiss ball crunch
+25#*30reps*3sets
flutters
plank

GPP later - 1hr(+)

Bako Lifter
05-20-2007, 12:07 PM
Bro, you've got to be ripped up by now, haha. Start workin' on that 175 lb goal!

Blanche_Soprano
05-20-2007, 11:54 PM
law school is no fun. id rather be lifting.


Way to scare me as I'm already dreading my first year of law school.

I've heard that my alcohol tolerance will go down drastically and my social life will be cut in half. Anything else I should hear?

Freakish
05-21-2007, 06:05 AM
Way to scare me as I'm already dreading my first year of law school.

I've heard that my alcohol tolerance will go down drastically and my social life will be cut in half. Anything else I should hear?

yes, you'll be miserable 3/4s of the time if you dont have other outlets besides law school.

Coke
05-21-2007, 09:21 AM
Fine work throughout on shoulders and quads dude.

Freakish
05-21-2007, 12:25 PM
FEEDBACK

COKE - thanks for all the positive feedback, your comments are always appreciated!

BAKO - thanks for the constant support

BACK/BI

weighted pullups
bw*20
+45*6
+45*6
+45*6
+45*8
one set +45*25 - dips

hammer curls
40s*12
40s*12
40s*12
40s*12

PlateLoaded HighPull
2pps*15 (w/u)
3pps*8
3pps*8
4pps*5
4pps*5

BB BOR
135*15 (w/u)
175*6
175*6
175*6 (put on a belt here - just for support factor, back still sore from deads)
175*6

straight bar curl
80*8
80*8
80*8
80*8

stomach
swiss ball alt oblique
chair LL

cardio
GPP - 1hour+

Coke
05-22-2007, 05:43 AM
Good job man, all numbers are looking solid.

Freakish
05-22-2007, 03:03 PM
quick chest/hiit

PL press
140*15 (w/u)
180*8
180*8
200*5
200*5
220*3
220*3

weighted dips
bw*20 (w/u)
+90*8
+90*8
+90*8
+90*8
(felt really weak here today getting that 8th rep each time was a struggle)
bw*20 (drop)

hiit - 25 mins
other BW work - nothing to write home about, trained obliques

Coke
05-23-2007, 05:30 AM
Effort looks sweet, nice work on the presses and dips.

Freakish
05-24-2007, 03:56 PM
Yestarday - Hiit/GPP/Pulls-Chins
you know how i do on that stuff, it was intense

Today - Deads, Fullbody lift
Sumos
135*15
225*12
315*8
335*5
335*5
355*3
355*3
375*MISS - stepped right back to it, 375*1
385*1 - PR
didnt try for 405, didnt have it after my 385

Front Plate raise
45*12
45*12
45*12
45*12

Lat Raise
25*12(each side)
25*12
25*12
25*12

Incline Db press
60s*12
60s*12
60s*12
60s*12

Seated Cg Pull
90*12
100*12
110*12
120*12
130*12

I didnt realize i was hitting everything by 12 today it was odd

Decline full situps
30reps*4sets

GPP
1hour

Bako Lifter
05-24-2007, 04:14 PM
Nice job on the 385... I'm gonna catch you one of these days, haha. Only 40 lbs to go :rolleyes:

Freakish
05-24-2007, 04:31 PM
dont worry bako, i got some years on you...your numbers are sick for 16.

McIrish
05-24-2007, 10:27 PM
Damn, awesome deads at that bw, Freak. Haha, glad to see that you're still doing the nasty full body HIIT workouts on the day before. Keep it up!

Coke
05-25-2007, 05:26 AM
Effort looks super, especially the sumos PR.

Freakish
05-27-2007, 11:01 AM
RECOVERY FOR THE LAST THREE DAYS...Feeling strong, looking cut as h*ll, and ready to hit the gym again tomorrow. Summer session begins.

Freakish
05-28-2007, 02:58 PM
back / bi

Lat pull down
180*15
240*10
240*10
240*10
180*15

standing preacher bar curl
70+bar*12
70+bar*12
70+bar*12
70+bar*12

Close grip seated row
180*15
240*12
260*12
260*12
260*12

hammers
40s*12
40s*12
40s*12
40s*12

lying t-bars
90*15
90*15
115*12
115*12

seated HS curl - mid concentration
45plate*12reps*4sets

stomach
swiss ball
decline
weighted twists

cardio
GPP 1.5 hour

Bako Lifter
05-28-2007, 03:22 PM
looking cut as h*ll

I wouldn't doubt that bro, you've been working insanely hard. Nice workout today too btw.

Coke
05-28-2007, 07:44 PM
Great high reps sets for the back & biceps, going for that look, lol...nice stuff with the cardio and abs too.

Freakish
05-29-2007, 04:33 PM
SHOULDER/LEGS

squats
135*15
185*12
225*5
225*5
225*5
good to know i can still do squat!

db lat raises
30*12 (ea side)
30*12
30*12
30*10 (negs - as much as i could)

overhead press
90*15
90*15
135*8
135*8
155*5

leg extents
90*15
135*12
180*8
180*8
180*8

calf raises
90*12
90*12
115*12
115*12

bent over rev fly
30s*10
30s*10
30s*10
30s*10

rdelts
115*12
115*12
115*12

pullups
4sets*15reps

AT BEACH...
sprints
15*50yds - soft sand (h*ll)

stomach
some *****...you know how i do on this...

Coke
05-30-2007, 06:04 AM
Nice seeing you do the squats again, all numbers look tight...ace sprints at the beach too bro.

Organichu
05-30-2007, 06:54 AM
I know all about the sprints in the sand haha.

Watch out for those. You need your ankles.

Freakish
05-30-2007, 07:25 AM
Thanks COke and Organ...sprinting in the soft sand is a good way to get random girls (and women) to talk to you haha.

Freakish
05-30-2007, 03:12 PM
chest tris

BB Bench
135*15
185*5
185*5
185*7
135*15

w/ 45# plate raise sub sets of 12

incline fly
35s*15
40s*10
40s*10
40s*10
40s*10

Incline DB
65s*8
65s*8
65s*8

dips
bw*15
+70*8
+70*8
+70*8
+70*8
(these felt weird bec i was using a DB rather than a weight belt)

mach flys
135*15
165*15
185*12
185*12
205*10

tri extents
70*12
70*12
80*12
80*12
90*8 (there we go...hit failure)

weighted stomach w/ rope
cg pullups

Coke
05-31-2007, 05:50 AM
Solid stuff for all movements man.

Freakish
05-31-2007, 05:39 PM
BW & HIIT

Pulls, Chins - palms facing, Mixed Grips
2sets ea*15reps

Dips
3 sets*25reps

Hiit - 25 mins.

Coke
06-01-2007, 05:16 AM
Good work dude.

Freakish
06-01-2007, 02:46 PM
nothing to write home about the last two days. work is lame, going to graduations instead of the gym...even lamer.

Freakish
06-02-2007, 08:37 AM
Look at these excuses, graduation again today - no iron...plenty of food though.


tomorrow - back/bi

Freakish
06-04-2007, 05:00 PM
back bi

lat pull
180*15
240*12
240*12
260*10
260*10
280*7
280*7

stand preach
70+bar*10
70+bar*10
70+bar*10
70+bar*10

seated pull
180*15
240*15
280*12
280*12
300*8
300*8

hammer
40s*12
40s*12
45s*10
45s*10
35s*12 w/ tri extents at end of eah rep

cg lat pull
150*15
170*12
170*12
190*12
190*12

stand/seated curl
35s*15 - stand
35s*15 - stand
35s*10 - seated
35s*5*5*5 - seated (10 sec rest)

lower back - no DLs, soreeee/ low back mach = COP OUT!
4 sets*15 reps at 150 - just for the stretch

stomach
swiss/weighted swiss/decline
subset - dips *15reps*3sets

Hiit
25min - death

Bako Lifter
06-04-2007, 07:15 PM
Curlz fo da gurlzzz

Coke
06-05-2007, 05:22 AM
Great curls and pull day workout.

Freakish
06-05-2007, 06:56 PM
chest/tri/[B]

[B]bench
135*15
185*8
185*8
185*8
185*8

tri extent
35s*10
35s*10
35s*10
35s*10

cable extents
60*15
70*12 super w/40
70*12 super w/40
70*12

rack pulls
225*15
315*5
315*5
315*5
315*3 (lost grip - raw/no chalk),*1, *1

incline bench
135*15
155*12
155*12
175*8
175*8

crushers
50+bar*12
50+bar*12
50+bar*12
50+bar*12

mach flys
95*15
135*12
135*12
135*10 (could close it - lame)
135*11

cardio
10min - climb
10min - intervals

chins
bw*15*3

stomach
oblique twists
chair leg lifts

Coke
06-06-2007, 05:54 AM
Nice effort, thorough sets throughout.

Freakish
06-06-2007, 03:40 PM
shoulders/legs

Didnt write my entire lift down...
hit nice numbers on my squat & shrug though

squat raw
155*15 (w/u)
225*8
225*8
225*8
245*5

BB shrug
225*15
315*8 (chalked)
315*8 (chalked)
365*3 (strained my neck, s*cks had to drop weight back down)
225*15

also, hit my quads/rdelts/overheads/calf&hack/stomach also. didnt feel like penning it.

Coke
06-07-2007, 05:13 AM
Numbers for both movements are indeed very nice, good job.

Freakish
06-09-2007, 08:14 AM
CGwork/Weightedwork/Hiit

pullups
bw*20 (w/u)
+45*5
+45*5
+45*5
+45*5
+45*5
couldve hit more weighted more/more reps but i wanted to finish out a 5*5...each set was full rom, and very controlled...65# for a 5*5 next

dips
bw*20 (w/u)
+45*12
+45*12
+45*12
+45*12
+45*12
this was cake, +115 for a 5*5 will be next

I was really only going to do push/pull work and hiit, but i felt like throwing in some closegripped back work, felt like ive neglected that movement...

cg lat pulldown
cg seated row
cg upright row

all the numbers were on point, nothing special, all cable work.

core
vert situps
swiss ball
stablizing

hiit
20 mins - interval sprint work

Freakish
06-09-2007, 10:51 AM
finishback / bi

deads
135*12 (w/)
225*12
315*5
315*5
315*5
315*5

preacher
+75*12
+75*12
+75*12
drop 55*12
drop 55*12

lat pull down
didnt pen it.

seated curl
35s*12
35s*12
40s*5
40s*5
40s*5

hammer
40s*12
40s*12
40s*12

seated wide row
2pps*15
2pps*15
3pps*10
3pps*10

Rope work - 15min

Coke
06-10-2007, 10:02 AM
Pullups and dips numbers are ace, sweet efforts.

Stumprrp
06-10-2007, 10:10 AM
ill back workout, freakish.

Freakish
06-10-2007, 01:37 PM
feedback - thanks guys, i cant wait to hit that 4000(+) DL

chest/tri/hiit

hammer press
135*15 (w/u)
180*8
180*8
200*5
200*5
200*5

incline hammer
135*15(w/u)
155*12
180*8
180*8
180*8

skulls
bar+50*12
bar+50*12

switched to Jm press
bar+70*10
bar+70*10

swiss ball fly
35s*12
40s*10
40s*10
40s*10

swiss ball pushups
bw*15
bw*15
bw*15
bw*15

tri extents
65*15
70*12
75*12
75*12

stomach
plank/obliques
lower

hiit
15 min - kept it low today

Coke
06-11-2007, 05:30 AM
Fine chest & tri day guy, keep it up.

Unholy
06-11-2007, 07:00 AM
Workouts looking good in here. How do you like the swiss ball stuff?

Freakish
06-14-2007, 12:14 PM
Unholy love the swiss ball. sick results.

Legs/Back - June 12

Squat
225*5reps * 5sets

seat row
180*15
270*8reps * 3sets

weighted pullups
+45 * 7reps * 5sets

other lifts
calf raise, BB row, leg extent, high row (didnt pen these weights)

HELLO ALL, DUE TO THE START OF WORKING 7 DAYS A WEEK and WORKING OUT 6 DAYS A WEEK, I HAVE BECOME LAX IN MY POSTING ON WBB, SO I WILL NO LONGER POST MY LIFTS WITH AS MUCH FREQUENCY...I WILL STILL POST PRs and NOTABLES, BUT NO LONGER WILL I DO THE DAILY UPDATES -- THANKS TO EVERYONE, LEARNED ALOT, LIFTED ALOT, and GAINED ALOT.