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  1. Cole Dreyer

    Developing a Freak

    Understanding some of the primary mechanism of what makes muscle grow will help you better program and formulate your workouts and training programs. Invalid Link Removed
  2. Cole Dreyer

    Developing a Freak

    As someone who works full time in the personal training and physique consultation biz I, like many other professionals in various vocations, am constantly looking to excel at my craft. I find that often times the answer is to simplify down to a couple of key actions and do them extremely well...
  3. Cole Dreyer

    Developing a Freak

    Off day today and it feels good. Body is tired and feels nice to rest. The 2 on 1 off while doing an upper/lower split is working well so far. So just work and grubbin today. Currently eating this: 4oz top sirloin 250g jasmine rice 1 tbsp olive oil. Invalid Link Removed Yesterday's ig...
  4. Cole Dreyer

    Developing a Freak

    Ah okay gotcha. I will have to start doing so to help keep a good flow of discussions here. Thanks man!
  5. Cole Dreyer

    Developing a Freak

    Hey man thanks so much of the kind words, I really appreciate it a lot. And I am glad you like the info nuggets and rants haha - my goal with any log I do on any boards is to share about my experiences in the iron game and to help along anyone else I can in anyway I can. Thats why I personal...
  6. Cole Dreyer

    Developing a Freak

    I really appreciate the kind words man. You will have to forgive my ignorance but how do I tag people? Just like you would on social media? Just tag other forum members? haha I am still figuring this board out.
  7. Cole Dreyer

    Developing a Freak

    Something I like to include in my training for my online clients in their training programs are certain types of exercise groupings and protocols that will elicit the "EPOC" effect. For those that do not know what EPOC is it stands for "excessive post exercise oxygen consumption". In short...
  8. Cole Dreyer

    Developing a Freak

    Good session early this AM but man it wiped me out - I just want to sleep haha! Still tweaking and working out how much volume to do on this split with its various days. I may add some more direct hamstring work on this day going forward depending on recover ability. 10/3/16 - Day 8 Lower...
  9. Cole Dreyer

    Developing a Freak

    Something I like to include in my training for my online clients in their training programs are certain types of exercise groupings and protocols that will elicit the "EPOC" effect. For those that do not know what EPOC is it stands for "excessive post exercise oxygen consumption". In short...
  10. Cole Dreyer

    Developing a Freak

    10/2/16- Day 7 Upper Power Pull Focus Lever edge horiz Rowing Machine: 6x2pps *6x2pps+25ps, 6x3pps, 4x3pps+25ps Neutral MAG grip pull down: 6x100, 6x120, 6x140, 6x170, 6x190, 2x210 Incline Barbbell press (get a spot for these on the top sets): 6x225, 3x245, 5x245 Rack Deadlift: 6x405, 6x455...
  11. Cole Dreyer

    Developing a Freak

    Outstanding session today. Pumps were insane as were contractions. Starting with an all out set of SLDL made the hamstrings and flutes feel great when I got to the high n wide leg press super set with front squat machine. And boy do I love that front squat machine. You can lock in perfectly to...
  12. Cole Dreyer

    Developing a Freak

    f your goal is to look great naked, do you need to do Olympic lifts? Before you answer that question it's important to understand that any exercise you might perform in the gym is simply a tool to be used to complete a task for a specific outcome. We see today a high popularity of Olympic...
  13. Cole Dreyer

    Developing a Freak

    Yesterday I talked about when to eat prior to training and exercise but I didn't talk about what those feedings should consist of. There are several different thoughts on what the perfect macronutrient composition should be in the pre-workout meal. It is important to consider what type of...
  14. Cole Dreyer

    Developing a Freak

    Good upper metabolic session today. Really enjoyed the new movement selections as a whole. Not sure I loved the ones I picked for my back but we will see as time goes on. For only 1 superset per body part I sure felt like I put a lot of work through the muscle and had some pretty good...
  15. Cole Dreyer

    Developing a Freak

    Pre workout meal timing. How long should you eat prior to training to get the absolute best performance during your training session? I personally like to consume a meal about 90 -120 minutes prior to when I will be warming up for my training session. I find this amount of time typically...
  16. Cole Dreyer

    Developing a Freak

    9/27/16 Day 2 Lower Power Quad Focus - only two quad movements for this day. Going all out in 6 sets is enough. High Bar Squat: 6x405, 5x425, didn't do third set due to the body aches I was battling. Picked 455 of the rack and felt as though my spine was going to snap. DB SLDL: 8x75s, 6x85s...
  17. Cole Dreyer

    Developing a Freak

    Two things that you can be doing during a fat loss phase to help you main continuity and adherence to a nutritional plan that is tailored to that goal. 1. Utilize artificial sweeteners 2. Utilize fat free foods Some might be quick to crucify me, thinking why would I advocate the use of food...
  18. Cole Dreyer

    Developing a Freak

    Started a new split today that will follow an upper/lower style of training. The last 8 weeks my training was very intensity focused with moderate frequency and low to moderate volume. The last two weeks my body has been giving me a lot of signs that it is over reached fairly good so time...
  19. Cole Dreyer

    Developing a Freak

    I often see people state when dieting you should never feel hungry - that it isn't necessary in the dieting process. I personally disagree. I am NOT saying that if you feel hungry then you are dieting correctly and therefore guaranteeing weight/fat loss. Not at all. What I am saying is that...
  20. Cole Dreyer

    Developing a Freak

    Painfully Obvious fitness tips from the last few days. Invalid Link Removed Invalid Link Removed Invalid Link Removed Remember to follow me on ig to see these daily as they happen!
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