My own Journey

[massfreak]

Hey Fellas! I got inspired reading everyone else's training logs I decided maybe I could do the same for someone else. I am currently 293lbs....but dont worry Im 6'4''...not the next coleman...unfortunately! I have seven weeks of offseason left before I start dieting for my next competition.

Current training schedule:

Monday: Legs (no better way to start the week...all leg equipment open!)
Tuesday: Chest
Wednesday: Back
Thursday: Delts
Friday: Arms
Sat and Sun: Rest

Heres what went down this week:

Monday: Squats 135x15 225x12 275x12 315x10 365x8 (Im tall...its a long way to the bottom! HAHA)

Front squat to leg press to hack squat...10 reps each for 3x through the tri-set
Leg ext 3x20
Leg curl 4x6-10
seated leg curl 5x6-10

[massfreak]

Tuesday : Chest

Flat Bench 135x15 225x12 275x10 315x6 345x3
Incline Bench 4 sets of 225x8-12
Incl fly 3x10-12
Pec dec 3x10-12

calves:

Standing calf raise 3x20
Leg press raises 3x20

[LuvsThePain]

Keep up the good work man. That looks like an intense leg workout. I'll be interested to see how you mix it up next week.

[massfreak]

Wednesday: Back day

This is definately my best bodypart and my strongest


Pullups 3x10 w/bodyweight (293lbs)
Barbell Row 135x20 225x15 315x12 365x10
Seated Row 200x20 250x20 280x15
Deadlift 225x10 315x8 405x6 495x5
Hypers 3x15 holding a 45lb plate

[massfreak]

shoulder day:

Db press 80'sx15 90's x12 110'sx10 120'sx8
Laterals(standing) 50's x12 60's x10 60-50-40-30-20...10 reps each dropset
upright row 135 3x10
Bent over laterals 30x15 40x12 40x12 45x8

shrugs 225x20 315x20 405x15 495x10 585x10

[Pokoritel]

Hey

Thats some impressive lifts man. Keep the good work I just might have my own log as well. I'll check out your page next time.

[massfreak]

ARMS DAY: This is my most important day of the week...gotta bring up the guns

Barbell curls 95x12 135x10 135x8
Preacher db curls 30's x12 40's x10 50's x 6+2 forced
Alt Db 40x12 50x10 60x10
Conc Curls (arnold style) 30 x15 x3

close grip 225x10 255x10 275x8 275x6+2
skullcrushers 110x12 130x10 130x10
overhead db ext 100x15 110x12 120x8
pushdowns 130x15 150x12 170x8

[massfreak]

couldnt wait til monday to do legs, so I hit em today. The following workout is one I do about every 8 weeks or so....not for the faint!


ext 3x20 warmup
front squat drop sets 50 reps total: 315x10 drop 245x10 drop 185x10 drop 135x10 drop 95x10
leg press drops 50 reps total: 8plates for 10 drop 7,6,5,4 plates for 10 each
Hack squat squat 50 total: 3plates x15 drop 2p x 15 drop 1px20

startin to feel sick

ext drop 200,150,120,80,40 for 10 each

but wait...still got some hams

leg curl 50 total: 150,120,90,60,30 for 10 each
seated leg curl 50 total: 160,130,100,70,40 10 each

PUKE AND DIE!

[BEASTOFRAGE]

your defintely a monster bro!
TB

[deeder]

Sick leg session! All those drop sets would have had me puking for sure!

[massfreak]

Sick leg session! All those drop sets would have had me puking for sure!

Well I have yet to have someone do this workout with me and not puke! I have a very high pain tolerance...its almost like I need the pain (man..that is sick!)

[massfreak]

good old chest day today...fuckin legs are killin me....no db presses today, I couldnt stand resting those damn things on my aching quads.

Incline Barbell: 135x15 225x10 275x10 295x7+2+2 rest pause
Incline Fly 40x12 50x10 60x10
Flat Bench 225x12 245x12 275x8+2 rest pause
Cables 3x15

calf raises on leg press 5x50

[massfreak]

Back day...deadlifts first this week!


deads 135x10 225x5 365x3 455x3 515x3 565x2
T-bar row 4plates x 12 5x12 6x10 7x6
Hammer Low row 3p x12 4px12 5px8
pullups...did 30 total

[massfreak]

was very busy all week...heres what I have been up to

shoulders:

standing laterals 30'sx20 40'sx15 50'sx12 60'sx10 70'sx10
standing barbell press 225x10,10,9
barbell front raises 95x10 3sets
Bent over laterals 30'sx12 40'x10 50'sx10

shrugs 405x20 for 5 sets
seated db shrugs 125x20 3 sets

Friday was arms

preacher curl (straight bar) 85x12 95x12 115x8 115x6+2
alt db 50'sx12 60'x8 70'sx6
barbell curl 115x10,8,8

rope pushdowns 120x20 150x15 180x10
decl db ext 30'sx12 40'sx12 50'sx10 55'sx8
dips 3x12 (45lb plate)
overhead db est 30'sx12 40'sx10,9

[massfreak]

did some legs again today...they just recovered from last week's death workout. So for anyone who has been following this is probably realizing Im kinda crazy when it comes to wheels. To me they are the most important bodypart, and for me...having very long legs it is extremely important that I try to work them twice as hard as everyone else (not to say i am).

squats 135x15 225x10 315x10 405x8 405x8 225x30
leg press 7px20 8px20 9px15 10px12
hack squats 5px12,10,10 3px30
ext 150x20 200x15 220x12 250x8

SLD BAR 225x12 275x10 365x8 405x6
seated leg curl 175x10 190x8 205x6,6
standing leg curl 120x10 130x10 150x6

[Pokoritel]

Keep pushin that weight bro. Your log is looking real great. I will be back later, and damn bro you got some great lifts going on there. How many years have you been training seriously?