Log...it’s better than bad it’s good

[Hyde]

Here was the cocktail
200mg test e
40mg trest
2 caps VL special forces
1 scoop daft pump
I could’ve stayed there all day haha

️ Special Forces

 

[wfreiling]

Db rows
10x50/70/90x3

Seated cable row
12x70/100/130x2

Lat pull down
12x60/90
8x110/130

Cs Tbar row
12x45x2/90
5x135

Seated cs row machine
12x60/90x2/110/130
(Single arm)
12x40x2

Straight arm pull downs
20x40
12x70x3

 

[wfreiling]

Squats
10x135x2
5x185/225/275x2
3x315

Seated leg curl
20x50/70/100
15x120

Seated leg extensions
20x50/80/100x2/130

Prone leg curl
10x50/70x2

Seated calf
12x45/90x2/115/135

 

[Hyde]

How’s your training been going? Enjoying the new gym?

 

[wfreiling]

How’s your training been going? Enjoying the new gym?

Training has been great. Modified to higher reps and taking advantage of things I didn’t have. Honestly, I’m having way more fun then before. Seeing some crazy changes in physique over the past few weeks that aren’t just glycogen. I’ll post some pics up in a few weeks to show change.

Gym itself is awesome. 4 racks, 2 platforms, leg press, seated calf and leverage squat, Rogue Ohp and a eleiko bars with eleiko bumpers as well commercial plates in the leg room. Rogue Ssb which is a complete POS!

Main weight room has all the usual with Rogue ohpb and rogue football bar. Benches are your standard commercial gym benches with no safeties but I can move benches into leg room for rack work. The upstairs has a few room I can use after classes end with assault bikes, sleds and kettle bells. There’s also 3 aqua massage chairs and a stretching room. Only down side is all machines are selectorized except those in the leg room.

Gym is chock full of **** boys and smoking hot broads! I like this as I can walk in and pretty take over based on how I look haha. I’m scouting for a training partner but I have yet to find one.

All in all I love the place, it’s 45 second walk from my new place. It’s also open 5am to 1am on weekdays so there’s really never a time I can’t train.

 

[Rad83]

Sounds badass man

 

[Hyde]

That’s awesome: your gym is basically your neighbor. You could actually go home to take a dump or grab something you forgot if you really wanted to! Happy to hear it’s a cool place and you can go whenever you want.

 

[wfreiling]

Awesome push day today. Weights are feeling lighter and control is perfect. Very slow on the way down and explosive out of the press. Took some daft pump and special forces along with a cold brew from across the street. Perfect combo.

Bench
10x45x2
5x135x2/185/225x3/255
3x275

Incline db
20x50
10x75
8x90
6x100 (100s feeling like 80s)

Incline barbell(wiiiiide)
8x135x2
6x185x2

Cable push downs
20x60
10x100x3

Overhead cable tricep extensions
12x60x2/80x3

Cable kickbacks
10x20x3

 

[Hyde]

Mmmm cold brew

 

[wfreiling]

Today is an off day, however I’d like to share that my waking weight has gone up 10lb since August 1st. Currently 207lb. I’m excited to get my weight up and hopefully be about 212lb soon.

 

[wfreiling]

Bb rows
10x95/135x2/185x2

Rack pulls
6x135/185/225/275(sciatic pain)

Lat pull down (wide mag)
10x50/80/110/140
5x170x2
10x100

Straight arm push downs
12x40x3

Seated rows
10x50/80/110/140/170x2

Single arm seated row
10x40x2

CS Tbar row
10x90x2
5x135

 

[wfreiling]

Feeling strong as hell. 185x3 today on strict ohp. I’ll be back at 225 in no time. All in all i feel great and workouts just keep getting better.

Strict Ohp
10x45x2
8x95/115
5x135/155
3x175/185
8x135
Pin press
3x95/135x2

Seated military db
8x45/60x2
6/10x70
5x80

Seated front lateral raises
10x15x3
Ss
Db shrugs
10x90x3

Rear delt flye machine
20x40
10x70/90x2

Facepulls
15x60/80
12x100/120
20x70

 

[wfreiling]

Sleeve complete. Chest/stomach starts in 2 weeks.

 

[RegisterJr]

Tearing those presses up. Hey, sleeve looks good too!

 

[Mikereyn513]

Nice maiden shirt..hope it's for real unlike these chicks at my gym who where metal band t shirts and I know damn well they've never once listened to ride the lightning. I wanna be like you know how much hotter you'd be if you actually went to that ac/DC concert that your shirt is promoting

 

[wfreiling]

Nice maiden shirt..hope it's for real unlike these chicks at my gym who where metal band t shirts and I know damn well they've never once listened to ride the lightning. I wanna be like you know how much hotter you'd be if you actually went to that ac/DC concert that your shirt is promoting

It’s very real, brother.

 

[Rad83]

Nice maiden shirt..hope it's for real unlike these chicks at my gym who where metal band t shirts and I know damn well they've never once listened to ride the lightning. I wanna be like you know how much hotter you'd be if you actually went to that ac/DC concert that your shirt is promoting

Seeing alotttt of Nirvana shirts….I’m thinking all you may know at best, is “Smells like Teen Spirit”

 

[wfreiling]

4mg bola + daft pump pwo

Squats
10x45x2/135x2
8x225x2
5/3x275
3x315x2
1x335/345/375

Legpress
20x1ppsx2
10x3ppsx3

Leg extensions
15x70x2/100/130
12x160x2

Seated leg curl
25x80x3

Probe leg curl
10x75x3

 

[Hyde]

Easy on the squat singles dog; you need to keep the back healthy to keep training hard!

 

[wfreiling]

Easy on the squat singles dog; you need to keep the back healthy to keep training hard!

They were just going up so easy haha. Mabybe a lil too much fuel on the fire

 

[wfreiling]

Welp, the 100 in my left arm slipped on my last set as was putting it down and took my whole arm for a ride to the left. Slight pain in my elbow but overall I think it’ll be ok. Almost crushed home boys iPhone next to me. Who doesn’t put their phone under the bench?

Otherwise workout went well, I just had more planned that I didn’t even attempt.

Bench
10x45x2/95/135
5x185/225x2/245/265
3x275

Incline db press
10x50/70/85
6x100x2

CG db press
10x35s x3

Rolling triceps
10x30x3

Rope push downs
10x50/80/100

Overhead rope extensions
10x40/60x2

 

[Hyde]

Always put my phone under the bench if it’s with me, definitely. Common sense isn’t always so common!

 

[RegisterJr]

I use a holder that keeps it at chest level, actually. I can’t remember what I used to do in a commercial gym. It’s been way too long.

 

[wfreiling]

No elbow pain today. I made sure limit how use in it today. Energy levels are going up. I did take 40mg trest pwo today.
I have today and tomorrow off so it’s food shopping, eating and rest for me. Have a good Labor Day guys.
Bb rows
12x95x2
10x135x2
8x185x3

Lat pulls (mag wide)
12x50/80/120
8x140

Seat cable row(single arm)
10x30/60x2
8x80
5x100

Rope straight arm pullovers
10x30/50/70x3
8x100x2

Cs Tbar row(reverse grip)
10x45/90
6x115
3x140

CS db rows
10x30x2
10x40x2

 

[wfreiling]

I use a holder that keeps it at chest level, actually. I can’t remember what I used to do in a commercial gym. It’s been way too long.

Wow, dude low blow…haha just kidding but yea I remember those days

 

[wfreiling]

Could’ve walked out after these squats. Well I was actually having trouble walking haha. Gonna do some volume for a while as max just injures me atm. Gotta listen to the homie, Hyde. I’ll let him hit the prs.

Squats
10x45x2/135x2/185x2
8x225x2
6x275x2
4x315x2
10x225/135

Leg extensions
20x40x2/80x2

Seated leg curl
20x40x2
12x80

Leg press(selectorized)
10x100/160/220

Glute extension machine(single leg)
10x40/70/110
View attachment 221649

 

[wfreiling]

 

[wfreiling]

Time for a Deload. Elbow is acting up again. Taking 2 days rest then gonna start Deload on Friday with a pull day. Gotta a lot of work to do in the coming months and can’t risk another injury.

Bench
10x45x2/95/135
3x185/205/225/245/265/275

Incline
10x135x5
6/3x225

Incline flyes
10x30x3

Pec dec
10x50/80/120/140

Tricep push downs
12x50/100/130x2

Overhead tricep extensions
12x50/80/130

 

[BennyMagoo79]

Just caught up on last couple weeks of your log (had to retrieve it from New Posts after it disappeared from my Following list) and damn dude, it’s exciting!! You are making some solid gains man!!!

 

[wfreiling]

Just caught up on last couple weeks of your log (had to retrieve it from New Posts after it disappeared from my Following list) and damn dude, it’s exciting!! You are making some solid gains man!!!

Thanks man, appreciate that. I added a little gas to the fire haha

 

[wfreiling]

Friday was a pull day but I forgot to log it. It was a lot of cable work with low weight and high reps.

Today was my push day since I start my chest piece tomorrow so I swapped my leg day. Again the focus is on volume right now. I have zero pain in my left elbow. I really wanted to throw 3 plates on the bar for flat bench but I held back. Waking weight was 211.

Bench
10x45x2/135/185
8x225x2
5x255x2

Incline db bench
10x45/70x3/90x2

Cable push downs
10x50/100x3/140

Single overhead tricep extensions
10x30/50/70

Overhead rope pull Aparts
12x70x3

CG bench
10x45/95/135x2

 

[wfreiling]

Friday was a pull day but I forgot to log it. It was a lot of cable work with low weight and high reps.

Today was my push day since I start my chest piece tomorrow so I swapped my leg day. Again the focus is on volume right now. I have zero pain in my left elbow. I really wanted to throw 3 plates on the bar for flat bench but I held back. Waking weight was 211.

Bench
10x45x2/135/185
8x225x2
5x255x2

Incline db bench
10x45/70x3/90x2

Cable push downs
10x50/100x3/140

Single overhead tricep extensions
10x30/50/70

Overhead rope pull Aparts
12x70x3

CG bench
10x45/95/135x2

 

[wfreiling]

Squats
10x45x2/135x2/225x2
5x275x2
3x315

Leg press
15x1pps x3
8x3pps x3

Seated leg curl
12x50/80/120/160

Leg extensions
12x100x3/160x2/200x2

Prone leg curls
12x60x2

 

[Hyde]

Good luck on the tat - hope it turns out well!

 

[wfreiling]

 

[wfreiling]

Today felt great. One of the best workouts I’ve had since my whole world changed. I’m so focused on moving forward.

Strict ohp
10x45/95
5x135/155/175
3x185
1x205
8x155 amrap

Pin press(chin level)
5x135x3

Very high incline db
10x30/45/70x2
7x80

Db front raises
20x15x3

Facepulls
12x40/80/120x2

Lat pull downs
12x60/80/100
Btn
12x40x2/60

Lateral raises machine
20x40/60x3

 

[wfreiling]

Today felt great. One of the best workouts I’ve had since my whole world changed. I’m so focused on moving forward.

Strict ohp
10x45/95
5x135/155/175
3x185
1x205
8x155 amrap

Pin press(chin level)
5x135x3

Very high incline db
10x30/45/70x2
7x80

Db front raises
20x15x3

Facepulls
12x40/80/120x2

Lat pull downs
12x60/80/100
Btn
12x40x2/60

Lateral raises machine
20x40/60x3

 

[wfreiling]

Impromptu workout. Joys of dealing with an ex wife.

Bench
10x45x2/135
3x155/175/205/225/245/265/275/285

Incline
10x135/185
6x225x2

Incline flyes
10x30/40/50
6x60

Cable push downs
20x50/100x3

Single arm overhead extensions
20x20x2/40
10x50

 

[Hyde]

Like, you worked out because you needed to blow off steam after a bad encounter/convo?

 

[wfreiling]

Like, you worked out because you needed to blow off steam after a bad encounter/convo?

Yes exactly. It seemed like the best option. All others lead me to handcuffs.

 

[wfreiling]

 

[wfreiling]

Db rows
10x50/80x2
8x100x3

Seated wide rows
20x50/80
12x120
8x150/190

Straight arm push downs
12x50/70/100

Cg lat pull downs
20x50/80x3

Cs Tbar row
20x45x2
10x90
8x135
3x180

 

[RegisterJr]

Yes exactly. It seemed like the best option. All others lead me to handcuffs.

At least you have an outlet that gives you another option!

 

[wfreiling]

Weight is holding tight at 212lb. Volume on legs has me so I can barely walk. Quads are really starting to gain some size and definition. Unfortunately, no matter I do my calves are small haha.

Squats
10x45x2/135x2/185/225
8x275
3x315

Leg press
20x1pps x5

Seated leg curl
20x50/80x3

Seated leg extensions
20x50/80/120/180

Glute extensions
15x40x2

 

[Marne40]

Weight is holding tight at 212lb. Volume on legs has me so I can barely walk. Quads are really starting to gain some size and definition. Unfortunately, no matter I do my calves are small haha.

Squats
10x45x2/135x2/185/225
8x275
3x315

Leg press
20x1pps x5

Seated leg curl
20x50/80x3

Seated leg extensions
20x50/80/120/180

Glute extensions
15x40x2

If you haven’t already, check out some of Meadow’s calf training videos. He was a proponent of getting in a deep stretch and barely pushing up from there, then returning to the deep stretch (repeat many times of course). This promotes elongation, which helps overall size. It’s been a huge help for my toothpicks.

 

[Hyde]

If you haven’t already, check out some of Meadow’s calf training videos. He was a proponent of getting in a deep stretch and barely pushing up from there, then returning to the deep stretch (repeat many times of course). This promotes elongation, which helps overall size. It’s been a huge help for my toothpicks.

Dante Trudel was big on deep stretching through the set, and honestly it’s one of the only things besides gaining bodyweight or heavy carries that seems to have done anything very noticeable for me. Maybe it’s just the extreme pump.

 

[BennyMagoo79]

If you haven’t already, check out some of Meadow’s calf training videos. He was a proponent of getting in a deep stretch and barely pushing up from there, then returning to the deep stretch (repeat many times of course). This promotes elongation, which helps overall size. It’s been a huge help for my toothpicks.

I’ve been doing this after breaking my leg, and I’ve noticed soleus gains. Gastroc hypertrophy remains elusive however.

 

[wfreiling]

Thanks for the suggestions guys. As always I will take the advice and see what happens. I haven’t posted any progress pics yet because I really wanna wait until late October/ early November to see where I’m at after 3 months. I think I’m gonna be pleasantly surprised.

 

[wfreiling]

Shoulders

Seated db military
10x30/40/60/70x2/80
8x90x3

Arnold’s
8x30x3

reverse db flyes
20x15/12x20x3

Db front laterals
20x15/12x20x3

Btn lat pull down
12x50/70/100x2

Selectorized military press
20x60
12x100/150

Face pulls
12x50/80/120x2/150x2

 

[wfreiling]

The whole city of Philly was in the gym this morning. It was terrible. I basically had to use what was available. After some dude waited next to me by the Tbar and ask on my 1st set how many I had left I knew it was time to go.

Lat pull downs (wide)
12x50/100x2/120x2

Db rows
10x60/80x3

Seated rows
12x60/100x3/130
Single arm
12x50x4

Cs Tbar row
15/12x90
10x135
4x160 strip weight then
10x45