Fu Fu's l337 journal

BoneCrusher · 06-13-2007, 11:03 AM

Quote:

Originally Posted by Double D

You are a PR legend! I do think that you have did just about exactly what I did whenever I got into college and when I left. I came into college lean, but small. Whenever I left I was ok as far as leaness, but I was a good portion bigger. I got asked if I did streoids all the time. You get that?

People say it mater-of-factly lol. Like "You're big but you use steroids" yet I'm all natural so far. That will change eventually, but not yet.

Quote:

Originally Posted by fufufufu

high school coaching update -

I found out today that the liability stuff is cleared and they will do a background check on me. Then I will fill out some paperwork and get with my old coach and figure out a program for these 3-4 guys I will "coach" over the summer.

This will be a volunteer deal so I won't make any money from it, but it is good experience working with people and a good contact for a resume.

You will meet the kind of people you'd never meet out in the regular world too. This may be a great networking experience for you fufu. I'm ecstatic for you to have this opportunity, and I just know it will work out great for you

fufu · 06-13-2007, 04:41 PM

Today's workout -

total body

flat bench press -
warm up
2x8 at 200 lbs PR

standing unsupported single arm DB rows -
2x20 each side at 80 lbs PR

seated overhead press machine -
2x8 at 200 lbs PR

seated cable rows - 60 second RI
2x10 at 120 lbs

my back and arms were shot from the 20 reppers, cable rows were weak

deadlifts -
2x10 at 205 lbs

leg press -
2x20 at 315 lbs

barbell curls -
1x20 at 65 lbs

overhead barbell elbow extensions -
1x20 at 65 lbs

workout time: 60 minutes

pool/stretch

That was tough shit. Still no pain on the deadlifts. Before I did barbell curls my arms were all tingly. When I was doing them they started getting super fuzzy. So tired after that workout. I went to Cumby's and got a 32 ounce blue raspberry slushy afterwards...it was SO GOOD. I haven't had one of those in over a year. So much sugar.

Double D · 06-13-2007, 04:48 PM

Quote:

Originally Posted by fufu

Today is my first "official" day back to legs. Here it is:

squats RI 2-3 minutes
set #1 - 12 reps at 115 lbs (warm up)
set #2 - 8 reps at 225 lbs
set #3 - 8 reps at 225 lbs
set #4 - 6 reps at 225
set #5 - 7 reps at 205

on my fifth set I could have done a few more reps but my form was being seriously compromised because I was wasted from the previous sets. The bar was also slowly lowering down. It was a matter of endurance, something I should probably work on. I wanted the even 8! Damn it.

dumb bell lunges RI 2 minutes
set #1 - 6 reps each leg at x2 55 lbs
set #2 - 6 reps each leg at x2 55 lbs

dumb bell SL sumo deadlifts
set #1 - 8 reps at x2 85 lbs

grip was raped at this point so I figured it best to switch over to barbells

barbell sumo deadlifts(not SL) RI 90 seconds
set #1 - 8 reps at 205 lbs
set #2 - 8 reps at 205 lbs
set #3 - 8 reps at 205 lbs

smith machine calf raises RI 45 seconds
set #1 - 20 reps at 135 lbs(I guess? a 45 lb plate each end)
set #2 - 20 reps at 135 lbs
set #3 - 20 reps at 135 lbs

This was the most savage work out I've had in a while. It feels awesome to have it behind me though. Now I can take the weekend to rest and then back to the weights. Next friday I'll be lifting for power, reps will be in the 1-4rep range.

4-7-06!!!! Gee you think you came a long ways?!?!?!

fufu · 06-13-2007, 04:59 PM

^ Indeed.

It is kind of funny that my DL numbers are similar now to then because of my injury.

Double D · 06-13-2007, 05:01 PM

I also looked at your pushing numbers and they are real close either!

Brutus_G · 06-13-2007, 05:01 PM

Your getting real strong fufu lol i wanan watch you pull at a meet.

fufu · 06-13-2007, 05:02 PM

lol, I just looked at one of my really old workouts. I did 11 sets of curls. hahahaha

Double D · 06-13-2007, 05:03 PM

Haha.....believe this or not. Come winter time I am going to start doing bodypart splits again. Reason being I want to really change something up. I will have a day for arms! I know its wierd, but thats all I did in college and obviously it worked well.

I dont think I will be doing that many sets of curls though.....

fufu · 06-13-2007, 05:03 PM

Quote:

Originally Posted by Double D

I also looked at your pushing numbers and they are real close either!

I remember I started DB pressing with the 25 lb DB's. Now I bet I could use the 110's for a few reps. Too bad I don't have a 110 DB anywhere.

fufu · 06-13-2007, 05:05 PM

Quote:

Originally Posted by Brutus_G

Your getting real strong fufu lol i wanan watch you pull at a meet.

I want to do a meet, but I think I am done with 1RM's on deadlift and squat. Who knows, but I don't want to hurt myself again. Plus I've gained alot of weight and bw:strength ratio my DL got owned. I could almost pull 500 at 190 lbs. Then I took 4 months off from deadlift and I bet I could only pull 405 at 205.

Double D · 06-13-2007, 05:05 PM

Yeah my OLY handles are kinda breaking so theres no way I am going to hoist 120-130lbs DB's over my face with a chance of them breaking and coming down on my face! Besides its tought to get them into position anyways!

fufu · 06-13-2007, 05:06 PM

Quote:

Originally Posted by Double D

Haha.....believe this or not. Come winter time I am going to start doing bodypart splits again. Reason being I want to really change something up. I will have a day for arms! I know its wierd, but thats all I did in college and obviously it worked well.

I dont think I will be doing that many sets of curls though.....

Do what you gotta do to keep yourself interesting. I did the upper/lower thing for a long time, and now I am liking the total body. I wil probably go back to upper/lower once I get my lower body rehabed so it can take enough volume to have its own day.

Double D · 06-13-2007, 05:07 PM

Right now I have been doing this:

Total Body-Mon
Upper-Weds
Lower-Thurs

My reasoning behind this is my lower suffers from DOMS like a mother!

fufu · 06-13-2007, 05:08 PM

^ Yeah, I did have that problem doing lower x2 a week. When I did Bulgarian squats I would still be sore the next lower day, and that sucked.

Double D · 06-13-2007, 05:28 PM

I guess I kinda do lower 2 times a week but not really. Whenever I do an upper/lower routine the lower really gets the shit kicked out of it. But if its total body, it gets far less volume and normally is easy to recover, but lately its not been the case. I think its all the added ball I have been playing as well.

goob · 06-13-2007, 05:31 PM

Wow! Those U/s DB rows are kick ass, fu-jajaja.

Another super high volume job. I like yo style.

fufu · 06-13-2007, 05:45 PM

Quote:

Originally Posted by goob

Wow! Those U/s DB rows are kick ass, fu-jajaja.

Another super high volume job. I like yo style.

Ty, it was tough. But alteast I didn't feel like puking.

Bakerboy · 06-13-2007, 06:22 PM

Meow meow. Nice workout fukison. You seem to have taken to total body training like Sean and Andrew to body butter. lol

Brutus_G · 06-13-2007, 06:38 PM

Quote:

Originally Posted by Bakerboy

Meow meow. Nice workout fukison. You seem to have taken to total body training like Sean and Andrew to body butter. lol

ehm nicely said lol.

Brutus_G · 06-16-2007, 09:42 AM

so lonely in this journal.

Bakerboy · 06-16-2007, 11:19 AM

fufu · 06-16-2007, 01:50 PM

don't worry I shall workout a little later today.

fufu · 06-16-2007, 05:47 PM

Today's workout -

total body

hang clean - RI 30 second
warm up
5x2 at 135

standing strict overhead press (used wrist wraps) - RI 2 minutes
2x3 at 165 lbs PR

chin up ladder -
5,4,3,2,1 scheme
1 round, for the 1 rep I did a 15 second negative
15 total chin ups

weighted belt squats - RI 3 minutes
2x20 at 150 lbs PR

tough!

conventional deadlifts - RI 90 seconds
2x10 at 225 lbs

low cable neutral grip rows - RI 90 seconds
2x10 at 200 lbs PR

band push ups - RI 3 minutes (got a little lazy at this point)
1x15 w/ light jump stretch band PR
1x10 w/ light jump stretch band

olympic bar curls -
1x8 at 105 lbs PR

overhead two handed cable elbow extension -
1x10 at 100 lbs PR first time doing that

total workout time - ~ 80 minutes

pool/stretch

fun workout, this was probably one of my best total body workouts. It would have been just a little better if I could have done weighted push ups instead of band ones though, but I had no partner. Still no pain on the deadlifts, awesome. Overhead pressing felt awesome, but very hard. DOH grip still holding strong on the deadlifts.

The reason why the RI is so long on the weighted belt squats is because they take forever to set up, and when I set up it is actually sort of taxing in a way, I sweat like crazy doing it. I have to get all the plates (four 35's and one 10 today) then line them up on the wall, get the step-up platforms which I have to go upstairs to another part of my gym to get. Then I set them up on riser blocks. Then I fold my big towel up, get the chain belt, put the towel around my hips along with the chain on top, then get the chain through all the plates which I am holding together with my thighs all time hoping the towel and belt doesnt slip off my hip so I have to restart. Then I hook up the chain and get two smaller towels to wrap around the chain that rubs against my inner thigh. Then! I finally get up and do my set. The reason for the towel is because the belt is made of small narrow chain and it hurts way too much if I don't pad it. I did that the first few times I had bruises all along my hips and inner thigh.

that was quite a mouthful.

goob · 06-16-2007, 05:58 PM

Oooouuuucccchhh! Sweet workout fu. Doing well at setting the bar for full body jobs. When i switch back, i'm going to take a few ideas from you....

Quote:

Originally Posted by fufu

that was quite a mouthful.

Where's Andrew when you need him.......

Nate K · 06-16-2007, 06:03 PM

fufu · 06-16-2007, 06:04 PM

Quote:

Originally Posted by goob

Oooouuuucccchhh! Sweet workout fu. Doing well at setting the bar for full body jobs. When i switch back, i'm going to take a few ideas from you.....

ty, go check out Bakerboy's journal as well for total body workouts, he is one crazy total body mofo.

Quote:

Originally Posted by goob

Where's Andrew when you need him.......

true story.

fufu · 06-16-2007, 06:05 PM

Quote:

Originally Posted by Nate K

Woah

goob · 06-16-2007, 06:05 PM

Quote:

Originally Posted by fufu

ty, go check out Bakerboy's journal as well for total body workouts, he is one crazy total body mofo.

.

I have seen. One ultra-creative mofo.....

ReproMan · 06-16-2007, 06:17 PM

Wowzers, nice session!

Bakerboy · 06-16-2007, 06:53 PM

ty, go check out Bakerboy's journal as well for total body workouts, he is one crazy total body mofo.

I could never train for more than 60 minutes at you intensity.

You make a father proud fukison. You are doing a lot of interesting movements like belt squats, band and weighted push ups- so nice.

06-13-2007, 04:41 PM	#4652
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Today's workout - total body flat bench press - warm up 2x8 at 200 lbs PR standing unsupported single arm DB rows - 2x20 each side at 80 lbs PR seated overhead press machine - 2x8 at 200 lbs PR seated cable rows - 60 second RI 2x10 at 120 lbs my back and arms were shot from the 20 reppers, cable rows were weak deadlifts - 2x10 at 205 lbs leg press - 2x20 at 315 lbs barbell curls - 1x20 at 65 lbs overhead barbell elbow extensions - 1x20 at 65 lbs workout time: 60 minutes pool/stretch That was tough shit. Still no pain on the deadlifts. Before I did barbell curls my arms were all tingly. When I was doing them they started getting super fuzzy. So tired after that workout. I went to Cumby's and got a 32 ounce blue raspberry slushy afterwards...it was SO GOOD. I haven't had one of those in over a year. So much sugar. fufu's 1337 Journal Your diet will set you free.

06-13-2007, 04:59 PM	#4654
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	^ Indeed. It is kind of funny that my DL numbers are similar now to then because of my injury. fufu's 1337 Journal Your diet will set you free.

06-13-2007, 05:01 PM	#4656
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Your getting real strong fufu lol i wanan watch you pull at a meet. "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

06-13-2007, 05:02 PM	#4657
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	lol, I just looked at one of my really old workouts. I did 11 sets of curls. hahahaha fufu's 1337 Journal Your diet will set you free.

06-13-2007, 05:08 PM	#4664
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	^ Yeah, I did have that problem doing lower x2 a week. When I did Bulgarian squats I would still be sore the next lower day, and that sucked. fufu's 1337 Journal Your diet will set you free.

06-13-2007, 05:01 PM	#4655
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I also looked at your pushing numbers and they are real close either!

06-13-2007, 05:03 PM	#4658
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Haha.....believe this or not. Come winter time I am going to start doing bodypart splits again. Reason being I want to really change something up. I will have a day for arms! I know its wierd, but thats all I did in college and obviously it worked well. I dont think I will be doing that many sets of curls though.....

06-13-2007, 05:05 PM	#4661
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Yeah my OLY handles are kinda breaking so theres no way I am going to hoist 120-130lbs DB's over my face with a chance of them breaking and coming down on my face! Besides its tought to get them into position anyways!

06-13-2007, 05:07 PM	#4663
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Right now I have been doing this: Total Body-Mon Upper-Weds Lower-Thurs My reasoning behind this is my lower suffers from DOMS like a mother!

06-13-2007, 05:28 PM	#4665
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I guess I kinda do lower 2 times a week but not really. Whenever I do an upper/lower routine the lower really gets the shit kicked out of it. But if its total body, it gets far less volume and normally is easy to recover, but lately its not been the case. I think its all the added ball I have been playing as well.

06-13-2007, 05:31 PM	#4666
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Wow! Those U/s DB rows are kick ass, fu-jajaja. Another super high volume job. I like yo style.

06-13-2007, 06:22 PM	#4668
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Meow meow. Nice workout fukison. You seem to have taken to total body training like Sean and Andrew to body butter. lol No strength within, no respect without - Kasmiri Proverb

06-16-2007, 09:42 AM	#4670
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	so lonely in this journal. "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

06-16-2007, 11:19 AM	#4671
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	No strength within, no respect without - Kasmiri Proverb

06-16-2007, 01:50 PM	#4672
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	don't worry I shall workout a little later today. fufu's 1337 Journal Your diet will set you free.

06-16-2007, 05:47 PM	#4673
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Today's workout - total body hang clean - RI 30 second warm up 5x2 at 135 standing strict overhead press (used wrist wraps) - RI 2 minutes 2x3 at 165 lbs PR chin up ladder - 5,4,3,2,1 scheme 1 round, for the 1 rep I did a 15 second negative 15 total chin ups weighted belt squats - RI 3 minutes 2x20 at 150 lbs PR tough! conventional deadlifts - RI 90 seconds 2x10 at 225 lbs low cable neutral grip rows - RI 90 seconds 2x10 at 200 lbs PR band push ups - RI 3 minutes (got a little lazy at this point) 1x15 w/ light jump stretch band PR 1x10 w/ light jump stretch band olympic bar curls - 1x8 at 105 lbs PR overhead two handed cable elbow extension - 1x10 at 100 lbs PR first time doing that total workout time - ~ 80 minutes pool/stretch fun workout, this was probably one of my best total body workouts. It would have been just a little better if I could have done weighted push ups instead of band ones though, but I had no partner. Still no pain on the deadlifts, awesome. Overhead pressing felt awesome, but very hard. DOH grip still holding strong on the deadlifts. The reason why the RI is so long on the weighted belt squats is because they take forever to set up, and when I set up it is actually sort of taxing in a way, I sweat like crazy doing it. I have to get all the plates (four 35's and one 10 today) then line them up on the wall, get the step-up platforms which I have to go upstairs to another part of my gym to get. Then I set them up on riser blocks. Then I fold my big towel up, get the chain belt, put the towel around my hips along with the chain on top, then get the chain through all the plates which I am holding together with my thighs all time hoping the towel and belt doesnt slip off my hip so I have to restart. Then I hook up the chain and get two smaller towels to wrap around the chain that rubs against my inner thigh. Then! I finally get up and do my set. The reason for the towel is because the belt is made of small narrow chain and it hurts way too much if I don't pad it. I did that the first few times I had bruises all along my hips and inner thigh. that was quite a mouthful. fufu's 1337 Journal Your diet will set you free. Last edited by fufu : 06-16-2007 at 06:58 PM.

06-16-2007, 06:03 PM	#4675
Nate K Registered User Join Date: Nov 2004 Posts: 1,739 Photos: 3	Woah

06-16-2007, 06:17 PM	#4679
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	Wowzers, nice session!

06-16-2007, 06:53 PM	#4680
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	ty, go check out Bakerboy's journal as well for total body workouts, he is one crazy total body mofo. I could never train for more than 60 minutes at you intensity. You make a father proud fukison. You are doing a lot of interesting movements like belt squats, band and weighted push ups- so nice. No strength within, no respect without - Kasmiri Proverb

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