Fu Fu's l337 journal

fufu · 05-31-2006, 08:00 PM

Quote:

Originally Posted by Seanp156

Meh.... At this point, I don't want to continually rape my knees on the courts...

tell me about it, that is the worst part. That and my lower back.

Seanp156 · 05-31-2006, 08:01 PM

Hrmm... My back never bothered me, but then again I wasn't deadlifting or squating at the same time I was playing tennis.

fufu · 05-31-2006, 08:04 PM

Quote:

Originally Posted by Seanp156

Hrmm... My back never bothered me, but then again I wasn't deadlifting or squating at the same time I was playing tennis.

My friend had the exact same back problem and he doesnt lift at all. I think it came out from twisting of the torso after hitting a hard forehand constantly.

I actually would prefer not to play tennis and put all energy into weight lifting but I love it so much, I can't resist.

shiznit2169 · 05-31-2006, 08:04 PM

Well, there are a few you could do

I think the best would be an upper/lower split training 4 days a week.

For example,

Mon - Upper
Tues - Lower
Wed - Off
Thurs - Upper
Fri - Lower
Sat and Sun - Off

Take a look at my routine i just posted for further details if you are interested

fufu · 05-31-2006, 08:05 PM

Quote:

Originally Posted by shiznit2169

Well, there are a few you could do

I think the best would be an upper/lower split training 4 days a week.

For example,

Mon - Upper
Tues - Lower
Wed - Off
Thurs - Upper
Fri - Lower
Sat and Sun - Off

Take a look at my routine i just posted for further details if you are interested

I was actually thinking something like that. Maybe I will try P/RR/S

shiznit2169 · 05-31-2006, 08:08 PM

Quote:

Originally Posted by fufu

I was actually thinking something like that. Maybe I will try P/RR/S

I tried that and got bored after 2-3 weeks. It places too much emphasis on bodypart training only. I like to focus more on compound exercises and get all my muscles and stabilizers involved and its more rewarding leaving the gym rather than finishing off a burnout set of bicep curls.

fufu · 05-31-2006, 08:11 PM

Quote:

Originally Posted by shiznit2169

I tried that and got bored after 2-3 weeks. It places too much emphasis on bodypart training only. I like to focus more on compound exercises and get all my muscles and stabilizers involved and its more rewarding leaving the gym rather than finishing off a burnout set of bicep curls.

dah, I think I may try this upper lower idea. and alternate between high and low reps

shiznit2169 · 05-31-2006, 08:35 PM

Quote:

Originally Posted by fufu

dah, I think I may try this upper lower idea. and alternate between high and low reps

Don't get me wrong, P/RR/S is still a great program and his second version of it just came out with more advanced techniques used (search for it on the training forums). You can still give it a shot if you want but it just wasn't for me.

Seanp156 · 05-31-2006, 08:42 PM

Yeah, I have mixed feelings about P/RR/S... I tried it when I was only about 5 months total into training, and I used it for about 9 weeks and really liked it. Then, about 3-4 months ago I thought I'd give it a go again, and I think I quit during the 2nd or 3rd week and switched to an upper lower split... It just didn't feel right to me at all after doing Westside...

BigDyl · 05-31-2006, 09:17 PM

fufu · 05-31-2006, 09:19 PM

Quote:

Originally Posted by BigDyl

oh baby

lawl, that guy is really 1337 too.

shiznit2169 · 05-31-2006, 09:55 PM

Quote:

Originally Posted by fufu

oh baby

lawl, that guy is really 1337 too.

he looks like that leet krew model in CS (shaved head and sunglasses)

fufu · 06-01-2006, 02:22 PM

So I decided to start back today instead of yesterday, just to dip my feet in the water before plunging into heavy weight.

I also weighed myself and now I weigh 175 lbs. I'm confused, it keeps jumping around.

I felt really tired today too which was fucking ghey.
Today's workout -

I did db shoulder presses and on the first set my left shoulder decided to pop out of place, so I dropped the dumb bell. It didn't hurt but it was scary. That has happened a couple times before. I have basically decided not to do db shoulder presses anymore than my 8 RM.

cable face pulls - RI 75 seconds
set #1 - 6 reps at 135 lbs
set #2 - 6 reps at 135 lbs PR

dips - RI 75 seconds
set #1 - 10 at bodyweight
set #2 - 10 at bodyweight

dips felt hard today, GAH.

db lateral raises - RI 75 seconds
set #1 - 10 reps each arm at 30 lbs
set #2 - 10 reps each arm at 30 lbs

reverse flies - RI 75 seconds
set #1 - 12 reps at 90 lbs
set #2 - 12 reps at 90 lbs

incline db curls - RI 75 seconds
set #1 - 10 reps each arm at x2 30 lbs
set #2 - 10 reps each arm at x2 30 lbs
set #3 - 10 reps each arm at x2 30 lbs

cg cable pushdowns - RI 75 seconds
set #1 - 12 reps at 120 lbs
set #2 - 12 reps at 120 lbs
set #3 - 12 reps at 120 lbs

Today's workout was random, something I hate doing. I am starting a new routine monday so today I just diddled around with shit.

I am debating on what I want to do. I want to have some very organized and planned out by monday.

fufu · 06-01-2006, 03:23 PM

Decided to go with total body workouts x3 a week.

Week I:

Workout A:

Back squats – 2x4
One legged leg press – 2x4

DB rows – 2x6
Weighted WG Pullups – 2x4

Incline BB press – 2x6
Flat DB press – 2x6

Curl variation – 3x10

Workout B:

Deadlifts – 3x4
Seated leg curls – 2x6

Push Press – 2x4
Weighted dips – 2x4

Barbell rows – 2x6
Seated neutral grip HS row – 2x6

Triceps isolation – 3x10

Workout C:
Front squats – 3x6
Leg extension – 2x6

Weighted MG chin ups – 2x4
Straight arm pulldowns – 2x6

Flat BB press – 2x4
Incline DB press – 2x6

Calve raises – 3x10

Week II

Workout A:
Back Squats – 2x8
Leg press – 2x15

Supinated bent row – 2x8
Front WG pulldowns – 2x10

Incline BB press – 2x10
Seated chest press – 2x12

Curl variation – 3x15

Workout B:

Sumo stiff-legged deadlifts – 4x8

DB shoulder press – 2x8
Seated triceps press – 2x12

Neutral grip pull-ups – 2x8
Seated cable row – 2x10

Triceps isolation 3x15

Workout C:
Rack deadlifts – 2x8
Front squats – 2x8

DB rows – 2x10
Pullover machine – 2x12

Flat bench press – 3x10
Cable flies – 2x10

Calve raises – 3x15

I will do both of these(Week I and II) workouts twice in a row. Then I will take the rep ranges from Week I and switch with week II and then do that twice in a row, then switch back again. Rep ranges on some bodyweight movements will probably change as I get stronger with them. I will do these monday, wednesday and friday, then take the weekend off. I'm excited, I am trying some stuff I have never done(rep ranges and movements). I'll stick with this for the summer and then probably change to a more strength ortiented routine once I get to college.

BoneCrusher · 06-01-2006, 07:20 PM

Why ya doin that FuFu? Full body in one routine I meant to ask ...

fufu · 06-01-2006, 07:42 PM

Quote:

Originally Posted by BoneCrusher

Why ya doin that FuFu? Full body in one routine I meant to ask ...

I am starting fullbody workouts to change things up. I have been doing the same thing(more or less) since I started working out. I also plan on playing alot of tennis this summer so I only wanted to lift weights three times a week instead of four. I think it is good for me either way though, my routines have become very monotonous.

I figure my body will react different to this kind of routine, hopefully in a good way. I haven't totally decided either if this is what I want to do, but it was fun to make and I can always use it in the future.

fufu · 06-01-2006, 10:09 PM

Now I am leaning towards a 4 day upper lower routine.
I can't decide.

BoneCrusher · 06-01-2006, 10:29 PM

I've never done well with a full body unless it was a make up from missing several days when I travel. I always wound up over training something and in a few days my reps were harder to hit. In a few weeks I saw my gains slow as well. I'm not saying don't ... just reflecting on how that worked out for me. It's gonna be interesting to see how your numbers are affected. I just needed more recovery time per group and was not getting effective gains when I did full body.

Good luck FuFu.

BigDyl · 06-02-2006, 01:10 PM

This is the most complex routine ever concieved.

fufu · 06-02-2006, 03:52 PM

Quote:

Originally Posted by BigDyl

This is the most complex routine ever concieved.

lawl, I'll let you use it, 80 bucks!

fufu · 06-02-2006, 04:13 PM

Weight was 174-175 this morning.

My last workout until I change up my routine on monday!

Today's workout -

squats - RI 90 seconds
set #1 - 8 reps at 115 lbs (warm up)
set #2 - 3 reps at 185 lbs (warm up)
set #3 - 4 reps at 245 lbs ATG
set #4 - 4 reps at 245 lbs ATG
set #5 - 4 reps at 245 lbs PR for ATG

sumo deadlifts from a 2" deficit - RI 90 seconds
set #1 - 4 reps at 245 lbs DOH
set #2 - 4 reps at 255 lbs DOH
set #3 - 4 reps at 265 lbs DOH

I did these concentrating on speed and acceleration. They were very easy. I was popping these up pretty well.

leg extension - RI 80 seconds
set #1 - 10 reps at 255 lbs
set #2 - 12 reps at 195 lbs

seated leg curl - RI 80 seconds
set #1 - 10 reps at 195 lbs PR
set #2 - 12 reps at 165 lbs

smith calve raises - RI 80 seconds
set #1 - 15 reps at 135 lbs
set #2 - 15 reps at 135 lbs
set #3 - 15 reps at 135 lbs

I did these reps strictly with a short pause at the bottom and top

Great workout. The weight wasn't feeling that heavy on the big lifts. I thought my squats might be shitty because I've been playing tennis alot the past week and I had played last night. Nope, squats went fine and I had some decent speed on them considering the weight, the last 1/3 of the rep I would snap it up pretty fast. The week off was a success.

My left shoulder has started hurting from my little incident yesterday. Doesn't really hurt that much but I will ease of it for a bit.

KelJu · 06-02-2006, 08:20 PM

Don't fuck around with your shoulder man, trust me.

fufu · 06-02-2006, 11:16 PM

Quote:

Originally Posted by KelJu

Don't fuck around with your shoulder man, trust me.

I actually thought of your shoulder injury, what exactly did you do to it?

fufu · 06-04-2006, 05:22 PM

Finished half of my upper/lower 4 day split I am making up. I'm pretty excited about starting it.

fufu · 06-04-2006, 05:42 PM

Gahh, last night my friend had a party and I decided to go because he is leaving for the army this month. Drank too much which ended up in a horrible night of sleep and the feeling of shittyness I have right now. Ever since I woke up I've been waiting for night so I can go back to sleep. Maybe it isn't so bad though, I'll get back onto an earlier schedule.

Gonna go check out a job position tommarow morning to be some breakfast attendent at some rich trendy Inn, hopefully I can get some good pay if I get the jorb. Hopefully it doesn't involve me getting up super early though, we will see.

05-31-2006, 08:01 PM	#362
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	Hrmm... My back never bothered me, but then again I wasn't deadlifting or squating at the same time I was playing tennis.
	My Journal

05-31-2006, 08:04 PM	#364
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	Well, there are a few you could do I think the best would be an upper/lower split training 4 days a week. For example, Mon - Upper Tues - Lower Wed - Off Thurs - Upper Fri - Lower Sat and Sun - Off Take a look at my routine i just posted for further details if you are interested
	My Journal

05-31-2006, 08:42 PM	#369
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	Yeah, I have mixed feelings about P/RR/S... I tried it when I was only about 5 months total into training, and I used it for about 9 weeks and really liked it. Then, about 3-4 months ago I thought I'd give it a go again, and I think I quit during the 2nd or 3rd week and switched to an upper lower split... It just didn't feel right to me at all after doing Westside...
	My Journal

06-01-2006, 02:22 PM	#373
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	So I decided to start back today instead of yesterday, just to dip my feet in the water before plunging into heavy weight. I also weighed myself and now I weigh 175 lbs. I'm confused, it keeps jumping around. I felt really tired today too which was fucking ghey. Today's workout - I did db shoulder presses and on the first set my left shoulder decided to pop out of place, so I dropped the dumb bell. It didn't hurt but it was scary. That has happened a couple times before. I have basically decided not to do db shoulder presses anymore than my 8 RM. cable face pulls - RI 75 seconds set #1 - 6 reps at 135 lbs set #2 - 6 reps at 135 lbs PR dips - RI 75 seconds set #1 - 10 at bodyweight set #2 - 10 at bodyweight dips felt hard today, GAH. db lateral raises - RI 75 seconds set #1 - 10 reps each arm at 30 lbs set #2 - 10 reps each arm at 30 lbs reverse flies - RI 75 seconds set #1 - 12 reps at 90 lbs set #2 - 12 reps at 90 lbs incline db curls - RI 75 seconds set #1 - 10 reps each arm at x2 30 lbs set #2 - 10 reps each arm at x2 30 lbs set #3 - 10 reps each arm at x2 30 lbs cg cable pushdowns - RI 75 seconds set #1 - 12 reps at 120 lbs set #2 - 12 reps at 120 lbs set #3 - 12 reps at 120 lbs Today's workout was random, something I hate doing. I am starting a new routine monday so today I just diddled around with shit. I am debating on what I want to do. I want to have some very organized and planned out by monday.
	fufu's 1337 Journal Your diet will set you free.

06-01-2006, 03:23 PM	#374
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Decided to go with total body workouts x3 a week. *Week I:* Workout A: Back squats – 2x4 One legged leg press – 2x4 DB rows – 2x6 Weighted WG Pullups – 2x4 Incline BB press – 2x6 Flat DB press – 2x6 Curl variation – 3x10 Workout B: Deadlifts – 3x4 Seated leg curls – 2x6 Push Press – 2x4 Weighted dips – 2x4 Barbell rows – 2x6 Seated neutral grip HS row – 2x6 Triceps isolation – 3x10 Workout C: Front squats – 3x6 Leg extension – 2x6 Weighted MG chin ups – 2x4 Straight arm pulldowns – 2x6 Flat BB press – 2x4 Incline DB press – 2x6 Calve raises – 3x10 *Week II* Workout A: Back Squats – 2x8 Leg press – 2x15 Supinated bent row – 2x8 Front WG pulldowns – 2x10 Incline BB press – 2x10 Seated chest press – 2x12 Curl variation – 3x15 Workout B: Sumo stiff-legged deadlifts – 4x8 DB shoulder press – 2x8 Seated triceps press – 2x12 Neutral grip pull-ups – 2x8 Seated cable row – 2x10 Triceps isolation 3x15 Workout C: Rack deadlifts – 2x8 Front squats – 2x8 DB rows – 2x10 Pullover machine – 2x12 Flat bench press – 3x10 Cable flies – 2x10 Calve raises – 3x15 I will do both of these(Week I and II) workouts twice in a row. Then I will take the rep ranges from Week I and switch with week II and then do that twice in a row, then switch back again. Rep ranges on some bodyweight movements will probably change as I get stronger with them. I will do these monday, wednesday and friday, then take the weekend off. I'm excited, I am trying some stuff I have never done(rep ranges and movements). I'll stick with this for the summer and then probably change to a more strength ortiented routine once I get to college.
	fufu's 1337 Journal Your diet will set you free.

06-01-2006, 07:20 PM	#375
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	Why ya doin that FuFu? Full body in one routine I meant to ask ...

06-01-2006, 10:09 PM	#377
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Now I am leaning towards a 4 day upper lower routine. I can't decide.
	fufu's 1337 Journal Your diet will set you free.

06-01-2006, 10:29 PM	#378
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	I've never done well with a full body unless it was a make up from missing several days when I travel. I always wound up over training something and in a few days my reps were harder to hit. In a few weeks I saw my gains slow as well. I'm not saying don't ... just reflecting on how that worked out for me. It's gonna be interesting to see how your numbers are affected. I just needed more recovery time per group and was not getting effective gains when I did full body. Good luck FuFu.

06-02-2006, 04:13 PM	#381
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Weight was 174-175 this morning. My last workout until I change up my routine on monday! Today's workout - squats - RI 90 seconds set #1 - 8 reps at 115 lbs (warm up) set #2 - 3 reps at 185 lbs (warm up) set #3 - 4 reps at 245 lbs ATG set #4 - 4 reps at 245 lbs ATG set #5 - 4 reps at 245 lbs PR for ATG sumo deadlifts from a 2" deficit - RI 90 seconds set #1 - 4 reps at 245 lbs DOH set #2 - 4 reps at 255 lbs DOH set #3 - 4 reps at 265 lbs DOH I did these concentrating on speed and acceleration. They were very easy. I was popping these up pretty well. leg extension - RI 80 seconds set #1 - 10 reps at 255 lbs set #2 - 12 reps at 195 lbs seated leg curl - RI 80 seconds set #1 - 10 reps at 195 lbs PR set #2 - 12 reps at 165 lbs smith calve raises - RI 80 seconds set #1 - 15 reps at 135 lbs set #2 - 15 reps at 135 lbs set #3 - 15 reps at 135 lbs I did these reps strictly with a short pause at the bottom and top Great workout. The weight wasn't feeling that heavy on the big lifts. I thought my squats might be shitty because I've been playing tennis alot the past week and I had played last night. Nope, squats went fine and I had some decent speed on them considering the weight, the last 1/3 of the rep I would snap it up pretty fast. The week off was a success. My left shoulder has started hurting from my little incident yesterday. Doesn't really hurt that much but I will ease of it for a bit.
	fufu's 1337 Journal Your diet will set you free.

06-02-2006, 08:20 PM	#382
KelJu Thats Dr. Keke to you! Elite Member Join Date: Jul 2005 Location: In my imagination. Posts: 8,042 Photos: 4	Don't fuck around with your shoulder man, trust me.

06-04-2006, 05:22 PM	#384
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Finished half of my upper/lower 4 day split I am making up. I'm pretty excited about starting it.
	fufu's 1337 Journal Your diet will set you free.

06-04-2006, 05:42 PM	#385
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Gahh, last night my friend had a party and I decided to go because he is leaving for the army this month. Drank too much which ended up in a horrible night of sleep and the feeling of shittyness I have right now. Ever since I woke up I've been waiting for night so I can go back to sleep. Maybe it isn't so bad though, I'll get back onto an earlier schedule. Gonna go check out a job position tommarow morning to be some breakfast attendent at some rich trendy Inn, hopefully I can get some good pay if I get the jorb. Hopefully it doesn't involve me getting up super early though, we will see.
	fufu's 1337 Journal Your diet will set you free.