Fu Fu's l337 journal

goob · 05-07-2007, 01:35 PM

15 rep Bulgarian's??????????? Ouuuucccchhhh, that sure got to hurt.

I'm suffering the worst Doms i've ever had from 8 x 3 sets at 40lb's two days ago. Really bad, it's hard just to sit down full stop. 2 sets of 15 is going to hurt tomorrow.......

fufu · 05-07-2007, 01:39 PM

Oh yeah, they get me mega sore, more than anything else.

I wasn't going to travel to the realm of several sets on them today, ouch.

fufu · 05-07-2007, 01:40 PM

Quote:

Originally Posted by DOMS

It's your 12,000 posts that make you a whore.

Bakerboy · 05-07-2007, 02:58 PM

Yipes, hold me. Them legs will surely feel the pain tomorrow. Meow.

Brutus_G · 05-07-2007, 06:33 PM

Quote:

Originally Posted by fufu

Oh yeah, they get me mega sore, more than anything else.

I wasn't going to travel to the realm of several sets on them today, ouch.

They make you sore like negatives only can. Nice workout fuster! those front squats are hard,

fufu · 05-08-2007, 07:10 PM

Today's workout -

upper

upper body foam roll

flat bench press -
warm up - 1x10 at 45 lbs, 1x8 at 95 lbs, 1x1 at 135 lbs, 1x1 at 185 lbs
set #1 - 1 rep at 225 lbs
set #2 - 1 rep at 235 lbs
set #3 - 1 rep at 245 lbs
set #4 - 1 rep at 250 lbs PR

incline bench press -
3x5 at 195 lbs PR

neutral grip standing low cable rows -
5x10 at 160 lbs PR

face pulls -
2x15 at 90 lbs PR

standing overhead EZ bar elbow extensions -
2x8 at 110 lbs PR

bent over DB curls -
2x6 each arm at 50 lbs PR

Awesome workout! PR on every lift. Worked some more on singles today on the flat bench, but am upping the insensity. Even though I set my 1 rep PR, today isn't my official 1RM bench day, that is next wednesday. It just so happens I hit one today because of the way I plan on prepping for my 1RM and that I never do heavy 1 rep sets.

fufu · 05-08-2007, 07:11 PM

Quote:

Originally Posted by Brutus_G

They make you sore like negatives only can. Nice workout fuster! those front squats are hard,

ty ty, they were hard. The front of my neck was sore today from them.

katt · 05-09-2007, 09:22 AM

Very nice workout - it feels awesome to get those PR's doesn't it?

goob · 05-09-2007, 10:05 AM

Good work fu. PR's all round. And this after after you've stopped bulking up?

fufu · 05-09-2007, 10:14 AM

After next wednesday I am done gaining the weight.

fufu · 05-09-2007, 10:23 AM

Quote:

Originally Posted by katt

Very nice workout - it feels awesome to get those PR's doesn't it?

It feels great, that is what weight lifting is all about.

Bakerboy · 05-09-2007, 10:44 AM

Way to go Captain! Those are some great numbers.

**Gazhole** · 05-09-2007, 02:58 PM

Seriously, its like you're addicted to PRs.

Kudos!

JerseyDevil · 05-09-2007, 06:27 PM

Congrats fufu, nice PR's buddy!

Bet you would have nailed 255-260 if you had made bigger jumps in weight. Think about it, if 250 really is your max, you did 1 rep @ 90%, 1 rep @ 94%, 1 rep @ 98%, then the max attempt. Like I am an expert, but I would try something more like this.

45 x 10
135 x 5
185 x 2
225 x 1
255 x 1

fufu · 05-09-2007, 06:35 PM

Quote:

Originally Posted by JerseyDevil

Congrats fufu, nice PR's buddy!

Bet you would have nailed 255-260 if you had made bigger jumps in weight. Think about it, if 250 really is your max, you did 1 rep @ 90%, 1 rep @ 94%, 1 rep @ 98%, then the max attempt. Like I am an expert, but I would try something more like this.

45 x 10
135 x 5
185 x 2
225 x 1
255 x 1

Thanks!

Yeah, I will do something like that next week.

Like I said, it wasn't my official 1RM day. That is next week. The previous week I trained lighter singles, and this week I trained heavier singles. The single at 250 wasn't that difficult. I am just preparing for a 1RM and happened to make a PR because I very very rarely do bench 1RM's.

JerseyDevil · 05-10-2007, 08:28 AM

Quote:

Originally Posted by fufu

Thanks!

Yeah, I will do something like that next week.

Like I said, it wasn't my official 1RM day. That is next week. The previous week I trained lighter singles, and this week I trained heavier singles. The single at 250 wasn't that difficult. I am just preparing for a 1RM and happened to make a PR because I very very rarely do bench 1RM's.

DOH! I missed that, and I usually have good reading retention

.

fufu · 05-12-2007, 02:44 PM

Today's workout -

upper

flat DB bench press -
warm up - 1x12 at x2 50 lbs, 1x3 at x2 75 lbs
2x6 at x2 100 lbs PR

chin ups -
set #1 - 10 reps at bw
set #2 - 5 reps at bw

weighted push ups -
2x8 +70 lbs PR

neutral grip seated cable rows -
2x5 at 190 lbs PR

seated fly machine -
1x17 at 165 lbs PR

DB lateral raises -
1x12 each side at 30 lbs drop set w/
1x8 each side at 20 lbs drop set w/
1x5 each side at 17.5 lbs 3 second isometric at top(just on last dropset)

olympic bar curls -
1x8 at 95 lbs

close grip bench press (no thumbs wrapped) -
1x12 at 135 lbs

stretch

Good workout. It was enjoyable. Weighted push ups were hard today!

3 workouts left until I take a week off.

-heavy lower low volume workout tommarow
-1RM ME flat bench on wed
-lower on last day of finals after I am done with my last test

The last hurrah!

Bakerboy · 05-12-2007, 03:20 PM

Your're simply the best, better than all the rest...better than anyone, anyone I've ever met...

BoneCrusher · 05-12-2007, 03:24 PM

Well done on them PR 's homey!!!

Seems to me you're a growin' boy there son. Make sure you eat your vegies ...

fufu · 05-12-2007, 04:11 PM

Quote:

Originally Posted by Bakerboy

Your're simply the best, better than all the rest...better than anyone, anyone I've ever met...

fufu · 05-12-2007, 04:12 PM

Quote:

Originally Posted by BoneCrusher

Well done on them PR 's homey!!!

Seems to me you're a growin' boy there son. Make sure you eat your vegies ...

thanks budski

yeah, I do need to eat my veggies. : /

Pylon · 05-12-2007, 05:20 PM

Well done. Good luck with the final!

fufu · 05-13-2007, 11:23 AM

thank you sir

fufu · 05-13-2007, 02:58 PM

Today's workout -

lower

total body foam roll
dynamic stretching
static stretching
ankle mobility

low bar back squats (belt + wrist wraps on last warm up and all working sets) -
warm up - 1x6 at 45 lbs, 1x6 at 135 lbs, 1x1 at 225 lbs, 1x1 at 275 lbs, 1x1 at 315 lbs
2x4 at 325 lbs PR

Bulgarian squats -
1x15 each side at x2 45 lbs PR

pull throughs 3 second eccentric, 1 second iso at bottom -
3x8 at 140 lbs

leg press calf raises 1 second iso at bottom and top-
2x10 at 275 lbs

knee extension -
1x5 reps dropsetted from 210 down to 45 in 15 lb increments.

alright workout. Back squats were alot harder than I expected them to be. I wanted to do 2x5, thinking normally I could get 3x5, but I only achieved 2x4, still a PR though. Depth was fine, but I didn't feel like I was handling low bar as well as I used to. I know my strenght is down though since I did the front squat 1RM. Last lower was brutal and so was this one. My upper body was really sore going into this as well. I hate heavy squats after a hard upper day. I haven't trained lower the day after upper in several months. May be another reason I didn't do all I wanted to do. Only one more lower till I am done. I may not even do that.

goob · 05-13-2007, 03:38 PM

Nice werk fu.

15 x 45 lb bulgarians?????!!!!!!! ....fufu........, did you escape from the men in white coats again???

05-07-2007, 01:35 PM	#4381
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 15 rep Bulgarian's??????????? Ouuuucccchhhh, that sure got to hurt. I'm suffering the worst Doms i've ever had from 8 x 3 sets at 40lb's two days ago. Really bad, it's hard just to sit down full stop. 2 sets of 15 is going to hurt tomorrow.......

05-07-2007, 01:39 PM	#4382
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	Oh yeah, they get me mega sore, more than anything else. I wasn't going to travel to the realm of several sets on them today, ouch.
	fufu's 1337 Journal Your diet will set you free.

05-07-2007, 02:58 PM	#4384
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Yipes, hold me. Them legs will surely feel the pain tomorrow. Meow.
	No strength within, no respect without - Kasmiri Proverb

05-08-2007, 07:10 PM	#4386
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	Today's workout - upper upper body foam roll flat bench press - warm up - 1x10 at 45 lbs, 1x8 at 95 lbs, 1x1 at 135 lbs, 1x1 at 185 lbs set #1 - 1 rep at 225 lbs set #2 - 1 rep at 235 lbs set #3 - 1 rep at 245 lbs set #4 - 1 rep at 250 lbs PR incline bench press - 3x5 at 195 lbs PR neutral grip standing low cable rows - 5x10 at 160 lbs PR face pulls - 2x15 at 90 lbs PR standing overhead EZ bar elbow extensions - 2x8 at 110 lbs PR bent over DB curls - 2x6 each arm at 50 lbs PR Awesome workout! PR on every lift. Worked some more on singles today on the flat bench, but am upping the insensity. Even though I set my 1 rep PR, today isn't my official 1RM bench day, that is next wednesday. It just so happens I hit one today because of the way I plan on prepping for my 1RM and that I never do heavy 1 rep sets.
	fufu's 1337 Journal Your diet will set you free.

05-09-2007, 10:14 AM	#4390
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	After next wednesday I am done gaining the weight.
	fufu's 1337 Journal Your diet will set you free.

05-09-2007, 09:22 AM	#4388
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Very nice workout - it feels awesome to get those PR's doesn't it?

05-09-2007, 10:05 AM	#4389
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Good work fu. PR's all round. And this after after you've stopped bulking up?

05-09-2007, 10:44 AM	#4392
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Way to go Captain! Those are some great numbers.
	No strength within, no respect without - Kasmiri Proverb

05-09-2007, 06:27 PM	#4394
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Congrats fufu, nice PR's buddy! Bet you would have nailed 255-260 if you had made bigger jumps in weight. Think about it, if 250 really is your max, you did 1 rep @ 90%, 1 rep @ 94%, 1 rep @ 98%, then the max attempt. Like I am an expert, but I would try something more like this. 45 x 10 135 x 5 185 x 2 225 x 1 255 x 1

05-12-2007, 02:44 PM	#4397
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	Today's workout - upper flat DB bench press - warm up - 1x12 at x2 50 lbs, 1x3 at x2 75 lbs 2x6 at x2 100 lbs PR chin ups - set #1 - 10 reps at bw set #2 - 5 reps at bw weighted push ups - 2x8 +70 lbs PR neutral grip seated cable rows - 2x5 at 190 lbs PR seated fly machine - 1x17 at 165 lbs PR DB lateral raises - 1x12 each side at 30 lbs drop set w/ 1x8 each side at 20 lbs drop set w/ 1x5 each side at 17.5 lbs 3 second isometric at top(just on last dropset) olympic bar curls - 1x8 at 95 lbs close grip bench press (no thumbs wrapped) - 1x12 at 135 lbs stretch Good workout. It was enjoyable. Weighted push ups were hard today! 3 workouts left until I take a week off. -heavy lower low volume workout tommarow -1RM ME flat bench on wed -lower on last day of finals after I am done with my last test The last hurrah!
	fufu's 1337 Journal Your diet will set you free.

05-12-2007, 03:20 PM	#4398
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Your're simply the best, better than all the rest...better than anyone, anyone I've ever met...
	No strength within, no respect without - Kasmiri Proverb

05-12-2007, 03:24 PM	#4399
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	Well done on them PR 's homey!!! Seems to me you're a growin' boy there son. Make sure you eat your vegies ...

05-12-2007, 05:20 PM	#4402
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	Well done. Good luck with the final!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

05-13-2007, 11:23 AM	#4403
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	thank you sir
	fufu's 1337 Journal Your diet will set you free.

05-13-2007, 02:58 PM	#4404
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	Today's workout - lower total body foam roll dynamic stretching static stretching ankle mobility low bar back squats (belt + wrist wraps on last warm up and all working sets) - warm up - 1x6 at 45 lbs, 1x6 at 135 lbs, 1x1 at 225 lbs, 1x1 at 275 lbs, 1x1 at 315 lbs 2x4 at 325 lbs PR Bulgarian squats - 1x15 each side at x2 45 lbs PR pull throughs 3 second eccentric, 1 second iso at bottom - 3x8 at 140 lbs leg press calf raises 1 second iso at bottom and top- 2x10 at 275 lbs knee extension - 1x5 reps dropsetted from 210 down to 45 in 15 lb increments. alright workout. Back squats were alot harder than I expected them to be. I wanted to do 2x5, thinking normally I could get 3x5, but I only achieved 2x4, still a PR though. Depth was fine, but I didn't feel like I was handling low bar as well as I used to. I know my strenght is down though since I did the front squat 1RM. Last lower was brutal and so was this one. My upper body was really sore going into this as well. I hate heavy squats after a hard upper day. I haven't trained lower the day after upper in several months. May be another reason I didn't do all I wanted to do. Only one more lower till I am done. I may not even do that.
	fufu's 1337 Journal Your diet will set you free.

05-13-2007, 03:38 PM	#4405
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Nice werk fu. 15 x 45 lb bulgarians?????!!!!!!! ....fufu........, did you escape from the men in white coats again???

05-13-2007, 03:45 PM	#4406
fufu fiendish thingy Elite Member