Genetic Gimp Journal

[genetic freek]

tuesday

shoulders

behind head bb press

40x12

50x12

60x8

70x8, 4 spotted

60x8

bb front press

60x8

60x8

60x8

40x20

cable front raises

36x12

36x12

30x20

seated db side raise

10x12

10x15

8x20

rear db raise

25x12

35x12

25x12

db shrugs

50x20

50x20

70x16+50x20

[Luigi]

hey mate, i think it would be a good idea if you got this back up and running, im sure a lot of people would be interested in your training and goals this year.

[steak]

what he said :nod:

[genetic freek]

Just chilling at the moment fellas, sorting food, training and some form at the moment. Slow and steady wins the race.

[genetic freek]

The old Journal, should I dust off the cobwebs?

[nate225]

The old Journal, should I dust off the cobwebs?

You know it! :nod:

[steak]

DO IT :grin:

[Mike Zero]

Let's see it, Genetic Creep :wink:

[genetic freek]

Workout 24/2/2012

Back

Hammer strenth row machine - single arm

3plates x 12

4plates x 12

5 plates x 12

6plates x 8 x 5 sets

Nutrual grip pull down

5sets x the stack (142kg?) x 8 reps

Tbar rows

5sets, 6 plates, 8 reps

Behind the neck pull downs

5 sets, 87kg x 8 reps

Pull overs with cable 3 sets x 8reps 3/4 stack.

Calfs,

Leg press toe press

Stack x 10 sets of 12 yeooowch

[train hard]

solid workout strong dude! what are your stats and goals this year genetic freak?

[southernsamurai]

Is this real life?

Good work coach.

Fueled by BK?

[genetic freek]

No current goals other than just add size, alot leaner than i used to be sitting at around 109 -111kg. Just bringing up my long limbs, calfs arms etc.

Leg session as requested by Ninja kid

Warm up bike

2nd session on hacks, suck at these so bringing this up as its hard, have problems with kness as very tight anyways

no plate warm up

1 pps 12 reps

2 pps 12 reps

3pps 8 reps

3pps 8reps

3pps 8 reps

4pps 8 reps

5pps 8 reps plus a few assisted

3pps 12

2pps 15

2pps 15

Leg press

No hands feet down low

6pps 12

7pps 12

8pps 12

8pps 12

8pps 12

hard to do these as quads and mind were fucked from Hacks

Leg extensions

5 sets of 12 at 3/4 stack

Standing db lunges

3sets of 8 per leg with 25kg

Fucked at this point the hack were enough.

Want to do 6pps on hacks just going easy on the knees- very easy to use knees and other ligiments on these and not quads. I want bigger quads not knees so yeah nah good.

Heres quads today, strong Homo errotica

[southernsamurai]

Big weights and lots of volume coach!

What your eats like atm?

Any reason why you're not doing the usual failure, dropsets etc?

[genetic freek]

Big weights and lots of volume coach!

What your eats like atm?

Any reason why you're not doing the usual failure, dropsets etc?

Just finding the heavy weight with volume is breaking down my muscles beter, instead of doing like 4 top sets during a work out with lots of warm up sets leading to them i do 20 heavy sets. Its way harder.

Eating is ok.

[soundsgood]

Ham/Quad separation is looking insane bro!

Solid workouts but I expect nothing less from you :clap:

[HarryB]

Somebody bottle me up some of that chch water!!!

Strong weights bro and mean leg development.

[genetic freek]

Calf, Hami, Chest

Bike warm up

Seated calf raise:

1plate 12 reps x3 sets

2plate 12 reps x3 sets

3plate 12 reps x 3 sets

4plates 12 reps x3 sets

Seated hamstring curl

77kg x 12

90x 12

111kg x8

130kg x 8 x 2

all super set with toe press stack on leg press machine for 12 reps

I do these nice and slow with a pause at the bottom not throw them around. Neeeded a spoter to help me do some more sets but no one loves me

Stiff leg deads

Havnt done these in age so backed off the weight and concentrated on from, hamis were fatiged at this stage, plus my lower back is a strong point from heavy deads over the years so i dont want this taking over im trying to hit hams.

60kg x12

80kg x10 x 3

lying leg curl

5 sets at half stack getting some blood in there.

chest

db flat

20kg x 12

30kg x 10

40kkg x 8 x 2

55kg x 7 + 2

Then jumped in to chest with no Muscle nz and Big d

Smith machine inline

5 sets of 10 reps

started at 1plate and finished a 2 with a wide grip was hard

Then dips leaning foward elbows flaired

4 sets of 10

Db fly 3 sets of 10 at 25kg

Then to finish we did smith machine floor press ( dont knock it til ya try, no triceps all chest)

7 sets all up with with 5 sets of 1.5plate - chest had nothing left.

The old boy had had enough so we went home for a cuddle.

Peace

[Android]

whats a smith machine floor press and what am i missing out on mate...plus can't knock until i know what it is :pfft:

[genetic freek]

whats a smith machine floor press and what am i missing out on mate...plus can't knock until i know what it is :pfft:

with a smith machine

[hhhh1]

i did this with my own dumbells on the lounge floor couple of times last year. it did seem to work chest heaps. think youre on to something there

[genetic freek]

TOday legs... wait wot did arms. Had a meeting today that ended up going for 3 hours meaning i missed a meal, I won't train a big body part on no food so did arms, feeling sore so just took it light, was helping NO MNZ on the hack squats so was more of a play session.

Rope pull downs

5 sets of half stack just warming up the joints.

Cable curls 5 sets at 70kg just geting some blood in there.

Preacher curls super set with one arm over head extension.

5 sets @ 15kg a side on preacher and a 18kg dumbell for extensions

Dumbel seated curls - both hands at once superset with dumbell skull crusher. used 20kg for both, went from one to the other on same bench quick fire,

Cable bar push down -stack (90kg??) for 4 sets of 10 -12 reps

Dumbell curls, 2 sets of 25kg for 8 reps.

THat was about it, bit pissed as was hoping for a big leg session but a wee arm pump was ok, no records today thts for sure.

Legs tomorw although my knees are very sore, think this is due to quad tightness pulling the muscle over my kneee cap. NOt good need to stretch

[thatwaslight]

good shit man a journal worth reading again!

leg cuts are redonkulous!

[genetic freek]

Here is my diet at present - more of a guideline than anything. I work long hours in an environment that does not let me stop often so I kinda have to adapt with shakes etc. I'm very time poor so preparing meals etc is hard for me - need a missus lol

630am cup of oats and protein shake with berries and yogurt - trim in both

9am Shake - normally with water as cutting out the milk it bloats me

10.30 am - big bowl of brown rice with tbsp of Mayo and large tin of tuna

130pm shake

3pm white rice and chicken (chicken katsu)

Pre workout sups

Bcaas while training

Post train 530 -6pm, protein shake with L glute and banana. (used to have dextrose but makes me go pooz)

Dinner around 7 - this is where things get messy and as of late its usually a TA but hey I'm not an ANO

9pm ice cream -half tub, i recommend new cookie dough flavor for those who have not tired.

bed time = water shake.

Think i would like to see another meal in there somewhere pre train maybe, I used to have mad problems with appetite and eating was a drain... now food is my destiny

If anyone has some useful easy meals please fire away.

[Android]

so it's half a bench press and a hyper extension (optional)

am sure it works just taking the piss

I've always preferred to sit the bar halfway up the smith machine rack on rods, then slide underneath on a bench and do the same partial reps.

I wonder what the difference is...maybe lats are taken out of the equation with the floor press which would make it harder? dunno but intredasting cheers

[genetic freek]

Best part is u can do a static start from bottom with no tension on, them put the load on chest when you finish. Doing at end of W/o allows u to concentrate on chest