Fu Fu's l337 journal

KelJu · 01-10-2008, 01:19 PM

Quote:

Originally Posted by fufu

Here are the videos from my last lower workout. The weight is light and I'm not posting to impress, just getting a look at my form and thought I would share.

Box squat 255x5 -

YouTube Video

Platform deadlift 265x5 (Hit the button that makes the video go back to its regular form, it is stretched out because I had to rotate it.) -

YouTube Video

I wasn't lying when I said my gym plays Polka...

Some of the best form I have ever seen. Lawl @ the polka music. Who is in charge of music selection at your gym?

fufu · 01-10-2008, 11:50 PM

Quote:

Originally Posted by katt

I second that one!!

why thank you kit katt.

Quote:

Originally Posted by soxmuscle

Solid EZ Bar curls, they're definitely an effective exercise. if only my effing wrist could withstand those..

thanks, it is my second time doing ez bar preachers. I tried them a long time ago but hated the way they felt, plus I had to make them alot lighter. However, when I actually decided to do a real set I got a feeling in my biceps I've never got before. They do feel really awkward on the arms and wrist though.

fufu · 01-10-2008, 11:51 PM

Quote:

Originally Posted by KelJu

Some of the best form I have ever seen. Lawl @ the polka music. Who is in charge of music selection at your gym?

thanks

They also leave it on the same radio station. It is like they got a list of the worst songs to play in a gym.

fufu · 01-11-2008, 05:04 AM

Today's workout -

lower

foam roll
dynamic stretching

unilateral barbell RDL's - RI 2 minutes
warm up
4x5 each leg at 160 lbs PR

tyler grip DB static holds - RI 90 seconds
3x30 seconds at x2 65 lbs PR

ironmind white extensor bands - RI 90 seconds
3x8 each hand w/ 3 second isometric at full extension

Good workout. The RDL's were really pissing me off on the last two sets for my left leg. For some reason I was not finding my balance and had several mock reps that didn't count. The tyler grips are tough shit.

I cut out the unilateral leg press because they always bother my knees to some degree. My knees have felt great the past week and I plan on keeping them that way. I do like the leg press though. I need to find a good replacement. I am considering Bulgarian squats, but I don't know if I want to do that to myself.

Time to stretch.

goob · 01-11-2008, 02:00 PM

Noiiiiice U?L RDL's Mr Fu. Very nice.

fufu · 01-12-2008, 08:21 AM

fufu · 01-12-2008, 08:28 AM

Today's workout -

upper

standing strict overhead press - RI 3 minutes
warm up
5x2 at 165 lbs

seated cable row - RI 2 minutes
2x8 at 165 lbs

hammer strength wide chest press - RI 2 1/2 minutes
2x6 at x2 155 lbs PR

neutral grip pulldown - RI 2 1/2 minutes
2x5 at 220 lbs PR

band face pull - RI 90 seconds
3x18 w/ light jump stretch band

overhead DB unilateral elbow extension - RI 2 minutes
1x8 each arm at 40 lbs PR
1x12 each arm at 30 lbs

seated alternating curls -
1x5 each arm at x2 55 lbs

standing alternating curl ladder -
start with 1 rep each arm at x2 50 lbs, then worked down to x2 15 lbs
DB's adding 1 rep each 5 lb increment, there was a 2.5 lb increment at x2 17.5 lbs. I added 2 reps at the end finishing with 10 reps each arm with 15 lbs

time to stretch

DOMS · 01-12-2008, 10:05 AM

Solid upper workout, fufu! And three PRs to boot!

fufu · 01-12-2008, 10:40 AM

Quote:

Originally Posted by DOMS

Solid upper workout, fufu! And three PRs to boot!

yes, thank you, boot them I did.

fufu · 01-14-2008, 06:40 AM

Biceps got sore after saturday's workout, and they are still sore. This is like the 2nd or 3rd time they have ever got sore, never lasted for more than a day either.

fufu · 01-14-2008, 10:06 AM

Today's workout -

lower

foam roll
dynamic stretching

PL box squat - RI 3 minutes
warm up
5x5 at 275 lbs

platform conventional deadlifts - RI 3 minutes
3x5 at 285 lbs

unilateral leg curl - RI 90 seconds
2x8 each leg at 125 lbs

leg extension - RI 90 seconds
2x10 at 195 lbs

coc #1 -
1x11 each hand PR

Very good workout. I moved my stance in a bit closer on the squats, it felt a little better. For the record, my deadlift grip has been DOH for the past several weeks, I never noted it though. Captain of crush set felt solid today, best I've felt with the #1.

Time to stretch.

soxmuscle · 01-14-2008, 11:28 AM

Quote:

Originally Posted by fufu

Biceps got sore after saturday's workout, and they are still sore. This is like the 2nd or 3rd time they have ever got sore, never lasted for more than a day either.

Same goes for me..

My biceps don't get nearly as sore as other small muscles of mine do like my calves, triceps, or delts. Strange...

fufu · 01-14-2008, 11:40 AM

Yeah it is strange. I like it though.

Same thing with my shoulders though. They only got sore once, and they got really fucking sore, it was weird.

fufu · 01-16-2008, 11:39 AM

Today's workout -

upper

PL flat bench press - RI 2 1/2 minutes
warm up
4x3 at 215 lbs

unilateral t-bar rows - RI 2 minutes
4x8 at 135 lbs PR first time doing this, I count the bar in the total weight

seated machine fly - RI 90 seconds
2x8 at 210 lbs

straight arm pulldown - RI 2 minutes
2x8 at 175 lbs PR

overhead EZ bar close grip elbow extension - RI 2 minutes
1x12 at 80 lbs
1x10 at 80 lbs

EZ bar close grip preacher curls - RI 2 minutes
2x10 at 70 lbs PR

6 sets of rotator cuff work

iron mind white extenson bands - RI 60 seconds
2x15 each hand

stretch

Very good workout.

For the first time ever I discovered leg drive in my bench press. Usually I get my feet really far back towards my head and have them on their toes to get really tight. I decided to see what would happen if I layed them flat and tried driving through my heels. I got my stance out a little wider and actually noticed it helping me bench. I remember trying to get the hang of it a while ago and just gave up because I just couldn't feel like I was getting any drive. It definitely took concentration though. Glad I finally figured that out. Benching today was pretty easy as a result.

fufu · 01-16-2008, 03:55 PM

Just got my ISSA text books. Took a look at the first block of practice exam questions without touching this stuff in a while and only missed one question.

Damn details, 80 bones in the axial skeleton for those who care, can't forget those ribs...

goob · 01-16-2008, 05:15 PM

Dear lord above. By the many arms of Vishnu.....

175lb, straight arm pulldowns???? That's crazy.

fufu · 01-16-2008, 05:17 PM

Quote:

Originally Posted by goob

Dear lord above. By the many arms of Vishnu.....

175lb, straight arm pulldowns???? That's crazy.

yeah, that is as far as I'm gonna take that. Felt like my shoulders were gonna rip out because of all the torque.

thanks

AndrewSS · 01-16-2008, 05:29 PM

Fufu is a stupid bitch and I hate him.

AndrewSS · 01-16-2008, 05:30 PM

Maybe hes better off this way.

fufu · 01-16-2008, 05:39 PM

AndrewSS · 01-16-2008, 05:42 PM

fufu is fapping cuz dat leet pic

goob · 01-16-2008, 05:48 PM

http://192.20.225.55/tts/speech/1ce6...ab01a10697.wav

tallcall · 01-16-2008, 07:53 PM

Quote:

Originally Posted by goob

Dear lord above. By the many arms of Vishnu.....

175lb, straight arm pulldowns???? That's crazy.

I second this! My arms always feel like they're going to snap doing things like that, good job!

fufu · 01-16-2008, 10:02 PM

Quote:

Originally Posted by AndrewSS

fufu is fapping cuz dat leet pic

fufu · 01-16-2008, 10:03 PM

Quote:

Originally Posted by goob

http://192.20.225.55/tts/speech/1ce6...ab01a10697.wav

too bad those things only last 5 minutes, I am sure it was hilarious

Quote:

Originally Posted by tallcall

I second this! My arms always feel like they're going to snap doing things like that, good job!

tyty

**Gazhole** · 01-17-2008, 06:05 AM

Damn...lot of PRs up there, great job

soxmuscle · 01-17-2008, 09:46 AM

Interesting proposition on benching. I too clinch my legs as close to my head as possible and don't get as much drive from my lower body as I should. Will definitely work on that. Thanks bud.

fufu · 01-17-2008, 04:26 PM

Quote:

Originally Posted by Gazhole

Damn...lot of PRs up there, great job

ty

I'd rather be setting a bench PR though, yarg

Quote:

Originally Posted by soxmuscle

Interesting proposition on benching. I too clinch my legs as close to my head as possible and don't get as much drive from my lower body as I should. Will definitely work on that. Thanks bud.

Yeah go for it, I am glad I finally got the hang of it, it definitely helps.

fufu · 01-17-2008, 04:29 PM

A little update on my diet.

It's shit!

I've been eating alot but I am eating like one cheat meal a day. I am letting myself do this because after a couple more weeks it is time for a strict diet cut and conditioning training. Conditioning = pain

**Gazhole** · 01-17-2008, 05:06 PM

Quote:

Originally Posted by fufu

A little update on my diet.

It's shit!

I've been eating alot but I am eating like one cheat meal a day. I am letting myself do this because after a couple more weeks it is time for a strict diet cut and conditioning training. Conditioning = pain

I second this. My last few workouts have been near-death experiences in terms of aerobic conditioning.

01-11-2008, 05:04 AM	#5464
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Today's workout - lower foam roll dynamic stretching unilateral barbell RDL's - RI 2 minutes warm up 4x5 each leg at 160 lbs PR tyler grip DB static holds - RI 90 seconds 3x30 seconds at x2 65 lbs PR ironmind white extensor bands - RI 90 seconds 3x8 each hand w/ 3 second isometric at full extension Good workout. The RDL's were really pissing me off on the last two sets for my left leg. For some reason I was not finding my balance and had several mock reps that didn't count. The tyler grips are tough shit. I cut out the unilateral leg press because they always bother my knees to some degree. My knees have felt great the past week and I plan on keeping them that way. I do like the leg press though. I need to find a good replacement. I am considering Bulgarian squats, but I don't know if I want to do that to myself. Time to stretch. fufu's 1337 Journal Your diet will set you free.

01-12-2008, 08:21 AM	#5466
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	ty. fufu's 1337 Journal Your diet will set you free.

01-12-2008, 08:28 AM	#5467
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Today's workout - upper standing strict overhead press - RI 3 minutes warm up 5x2 at 165 lbs seated cable row - RI 2 minutes 2x8 at 165 lbs hammer strength wide chest press - RI 2 1/2 minutes 2x6 at x2 155 lbs PR neutral grip pulldown - RI 2 1/2 minutes 2x5 at 220 lbs PR band face pull - RI 90 seconds 3x18 w/ light jump stretch band overhead DB unilateral elbow extension - RI 2 minutes 1x8 each arm at 40 lbs PR 1x12 each arm at 30 lbs seated alternating curls - 1x5 each arm at x2 55 lbs standing alternating curl ladder - start with 1 rep each arm at x2 50 lbs, then worked down to x2 15 lbs DB's adding 1 rep each 5 lb increment, there was a 2.5 lb increment at x2 17.5 lbs. I added 2 reps at the end finishing with 10 reps each arm with 15 lbs time to stretch fufu's 1337 Journal Your diet will set you free.

01-14-2008, 06:40 AM	#5470
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Biceps got sore after saturday's workout, and they are still sore. This is like the 2nd or 3rd time they have ever got sore, never lasted for more than a day either. fufu's 1337 Journal Your diet will set you free.

01-14-2008, 10:06 AM	#5471
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Today's workout - lower foam roll dynamic stretching PL box squat - RI 3 minutes warm up 5x5 at 275 lbs platform conventional deadlifts - RI 3 minutes 3x5 at 285 lbs unilateral leg curl - RI 90 seconds 2x8 each leg at 125 lbs leg extension - RI 90 seconds 2x10 at 195 lbs coc #1 - 1x11 each hand PR Very good workout. I moved my stance in a bit closer on the squats, it felt a little better. For the record, my deadlift grip has been DOH for the past several weeks, I never noted it though. Captain of crush set felt solid today, best I've felt with the #1. Time to stretch. fufu's 1337 Journal Your diet will set you free.

01-11-2008, 02:00 PM	#5465
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Noiiiiice U?L RDL's Mr Fu. Very nice.

01-12-2008, 10:05 AM	#5468
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Solid upper workout, fufu! And three PRs to boot!

01-14-2008, 11:40 AM	#5473
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Yeah it is strange. I like it though. Same thing with my shoulders though. They only got sore once, and they got really fucking sore, it was weird. fufu's 1337 Journal Your diet will set you free.

01-16-2008, 11:39 AM	#5474
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Today's workout - upper PL flat bench press - RI 2 1/2 minutes warm up 4x3 at 215 lbs unilateral t-bar rows - RI 2 minutes 4x8 at 135 lbs PR first time doing this, I count the bar in the total weight seated machine fly - RI 90 seconds 2x8 at 210 lbs straight arm pulldown - RI 2 minutes 2x8 at 175 lbs PR overhead EZ bar close grip elbow extension - RI 2 minutes 1x12 at 80 lbs 1x10 at 80 lbs EZ bar close grip preacher curls - RI 2 minutes 2x10 at 70 lbs PR 6 sets of rotator cuff work iron mind white extenson bands - RI 60 seconds 2x15 each hand stretch Very good workout. For the first time ever I discovered leg drive in my bench press. Usually I get my feet really far back towards my head and have them on their toes to get really tight. I decided to see what would happen if I layed them flat and tried driving through my heels. I got my stance out a little wider and actually noticed it helping me bench. I remember trying to get the hang of it a while ago and just gave up because I just couldn't feel like I was getting any drive. It definitely took concentration though. Glad I finally figured that out. Benching today was pretty easy as a result. fufu's 1337 Journal Your diet will set you free.

01-16-2008, 03:55 PM	#5475
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Just got my ISSA text books. Took a look at the first block of practice exam questions without touching this stuff in a while and only missed one question. Damn details, 80 bones in the axial skeleton for those who care, can't forget those ribs... fufu's 1337 Journal Your diet will set you free.

01-16-2008, 05:15 PM	#5476
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Dear lord above. By the many arms of Vishnu..... 175lb, straight arm pulldowns???? That's crazy.

01-16-2008, 05:29 PM	#5478
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	Fufu is a stupid bitch and I hate him. Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-16-2008, 05:30 PM	#5479
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	Maybe hes better off this way. Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-16-2008, 05:39 PM	#5480
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	lol fufu's 1337 Journal Your diet will set you free.

01-16-2008, 05:42 PM	#5481
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	fufu is fapping cuz dat leet pic Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-16-2008, 05:48 PM	#5482
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	http://192.20.225.55/tts/speech/1ce6...ab01a10697.wav

01-17-2008, 06:05 AM	#5486
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Damn...lot of PRs up there, great job http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

01-17-2008, 09:46 AM	#5487
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	Interesting proposition on benching. I too clinch my legs as close to my head as possible and don't get as much drive from my lower body as I should. Will definitely work on that. Thanks bud. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-17-2008, 04:29 PM	#5489
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	A little update on my diet. It's shit! I've been eating alot but I am eating like one cheat meal a day. I am letting myself do this because after a couple more weeks it is time for a strict diet cut and conditioning training. Conditioning = pain fufu's 1337 Journal Your diet will set you free.

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