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  1. Cole Dreyer

    Developing a Freak

    Felt like a pretty decent Upper Muscle Round day today. Contractions felt good throughout and my whole body felt good too. Enjoyed the exercise selection as well as it just felt and grooved well. The WHG also added in a HS row machine and shrug machine this week so I look forward to testing...
  2. Cole Dreyer

    Developing a Freak

    Off day today which is nice. Just recovering and eating and enjoying the day. Looking forward to training tomorrow. If you take a survey of the top athletes in the world you will find that each of them have the trait of being adaptable. How does that apply to you, the non top athlete (well...
  3. Cole Dreyer

    Developing a Freak

    I have been often asked by clients and other folks who are interested in fitness the question “how can I increase my metabolism?” Or “how can I make my metabolism faster?” There can be several ways this can happen but I think one of the simplest ways and things one can do to help increase their...
  4. Cole Dreyer

    Developing a Freak

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  5. Cole Dreyer

    Developing a Freak

    1/18/17 Ft Blast 2 Tier 2 Day 3C LF Leg Ext: 4xstack/4/4/4/4/4 Arsenal Strength Inverted Leg Press: 4x4p/4/4/4/4/4 Prime Squat Machine MR: 4x4pps/4/4/4/4/4 Goblet Squat MR: 4x100/4/4/4/4/4/4 (need to go heavier here) Leg Press Calf Raise MR: 4x235/4/4/4/4/4 CR Sled: 4x1pps/4x2pps/4/4/4/4 Prime...
  6. Cole Dreyer

    Developing a Freak

    It is no surprise that if we are in the iron game for any appreciable amount of time where we train fairly hard for a specific goal that we will incur injury in some form or another at some point. Most commonly the back, knee and shoulder suffer such injury, aches and pains. However just...
  7. Cole Dreyer

    Developing a Freak

    Those are some good words in a lot circumstances and can certainly apply to mine today. I appreciate it my friend; gotta keep that attitude.
  8. Cole Dreyer

    Developing a Freak

    1/17/17 FT Blast 2 Basic Tier 2 Day 2C Weight: 244.0 Upper load Prime row zz rack chin: 7x3pps/8xbw, 6x3pps/7bw, 7x2pps+25ps/7xbw F Smith decline press zz incline fly: 6x225/10x55s, 6/6 F Behind neck press/DB lateral: 8x1pps+10ps/8x45s, 7x1pps/6x45 Lower Pump Sets LF Leg Extension: 30x150/10...
  9. Cole Dreyer

    Developing a Freak

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  10. Cole Dreyer

    Developing a Freak

    I am fan of examine.com - if you are not aware of who/what they are check them out. Enormous database of all sorts of facts/research on health supplementation and nutrition. They recently produced a good review article with the top 5 things observed/learned about nutrition in 2016. Wanted to...
  11. Cole Dreyer

    Developing a Freak

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  12. Cole Dreyer

    Developing a Freak

    1/16/17 - 243.6 Update - Scale had dropped a pound this last Friday (official update day) but after cheat meal it came up, as it should, then dropped down 2ish pounds the second day after the cheat meal, but then came back up the third day after normal macros. Because I need the scale to go down...
  13. Cole Dreyer

    Developing a Freak

    A critical point that we often overlook when it comes to our weight loss and fitness goals (and one that we gloss over because we think it is so cliche) is the following: Your success at your physique goal IS possible. Furthermore, the reasoning that you tell yourself as to WHY you “CAN’T”...
  14. Cole Dreyer

    Developing a Freak

    Yeah I essentially just have to eye ball. On my off days I follow a very keto approach with an allowance of 50ish g of carbs from things like veggies so when we do salad I ensure I leave a good portion of calories for it. The only salad items I use that have a dense macro/calorie amount are...
  15. Cole Dreyer

    Developing a Freak

    Welp, it was a bummer to see Seattle lose but oh well. Heck of a season considering all that happened injury wise. Now enjoying the rest of the playoffs with Sunday Salads! Invalid Link Removed
  16. Cole Dreyer

    Developing a Freak

    Now to dig in and support the Seahawks! Go hawks!!!
  17. Cole Dreyer

    Developing a Freak

    Great upper muscle round sessions for the end of the week. Got in about 7:10am and was out just before 9am. Felt good and my body feels it. 1/14/16 FT Blast 2 basic Tier 2 Day 4B DB row MR: 4x105/3/4x90/4/4x75/4, 4x75/4/4x60/4/4/4 DB Shrugs: 11x80s MAG neutral grip MR: 4x180/4/2/4x150/4/4...
  18. Cole Dreyer

    Developing a Freak

    I find that those who are relatively interested in their health/exercise/physique goals will typically set a time and schedule when they train, normally the same time each week on the same days and at the same times. I find that those who are more serious not only do this but also evaluate and...
  19. Cole Dreyer

    Developing a Freak

    Good lower muscle round day today. Increased on all lifts and felt like I really placed great tension through the tissue. A shorter day but not less intense. Weight down only a pound for last week. Going to weigh again monday and see what pictures say before adjusting diet as I feel that I will...
  20. Cole Dreyer

    Developing a Freak

    Maybe this is a weird analogy but whatever. But when it comes to progress, particularly in fitness, bodybuilding, dieting, strength increase, etc (or really most things in life) you should view your progress like a spinning top. When you spin a top to hard it will go really fast for a short...
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