Fu Fu's l337 journal

fufu · 01-19-2008, 01:38 PM

Today's workout -

upper

standing overhead strict press - RI 3 minutes
warm up
2x2 at 170 lbs
1x1 at 170 lbs
1x2 at 170 lbs PR
miss 170 lbs

seated cable row - RI 2 minutes
2x8 at 170 lbs

hammer strength wide chest press - RI 2 1/2 minutes
1x6 at x2 160 lbs
1x6 at x2 165 lbs PR

neutral grip pulldown - RI 2 minutes
2x4 at 225 lbs PR

overhead DB unilateral elbow extension - RI 2 minutes
1x10 each arm at 40 lbs PR
1x15 each arm at 25 lbs

seated alternating DB curls - RI 2 minutes
1x15 each arm at x2 40 lbs
1x20 each arm at x2 25 lbs

Awesome workout. This is the day I've been working up to for about 8 weeks. I am proud of my overhead press PR. I haven't got one in a while. Overhead press is a tough lift for me, it takes me a long time to progress. When I stop doing it I don't seem to retain that much strength from it the next time I try to progress in it. I can only progress well if I jump up in 5 lb increments everyweek. If I miss a week it proves to be a rut, if I miss 2 weeks I seem to have to start all over. I made it, w00t!

Time to stretch.

goob · 01-19-2008, 06:14 PM

Quote:

Originally Posted by fufu

Today's workout -

upper

standing overhead strict press - RI 3 minutes
warm up
2x2 at 170 lbs
1x1 at 170 lbs
1x2 at 170 lbs PR
miss 170 lbs

seated cable row - RI 2 minutes
2x8 at 170 lbs

hammer strength wide chest press - RI 2 1/2 minutes
1x6 at x2 160 lbs
1x6 at x2 165 lbs PR

neutral grip pulldown - RI 2 minutes
2x4 at 225 lbs PR

overhead DB unilateral elbow extension - RI 2 minutes
1x10 each arm at 40 lbs PR
1x15 each arm at 25 lbs

seated alternating DB curls - RI 2 minutes
1x15 each arm at x2 40 lbs
1x20 each arm at x2 25 lbs

Awesome workout. This is the day I've been working up to for about 8 weeks. I am proud of my overhead press PR. I haven't got one in a while. Overhead press is a tough lift for me, it takes me a long time to progress. When I stop doing it I don't seem to retain that much strength from it the next time I try to progress in it. I can only progress well if I jump up in 5 lb increments everyweek. If I miss a week it proves to be a rut, if I miss 2 weeks I seem to have to start all over. I made it, w00t!

Time to stretch.

Wait a minute. Rewind a few seconds. Were you not out on the sauce last night Mr fu.?

If this much is true, my dreams have been answered. An awesome workout after a night getting fucked up..... The impossible seems possible....Just in case you were wondering, the fair wind blew goob no-where. None of my minions wanted to do anything.

fufu · 01-19-2008, 08:36 PM

Quote:

Originally Posted by goob

Wait a minute. Rewind a few seconds. Were you not out on the sauce last night Mr fu.?

If this much is true, my dreams have been answered. An awesome workout after a night getting fucked up..... The impossible seems possible....Just in case you were wondering, the fair wind blew goob no-where. None of my minions wanted to do anything.

I did have a bit too much to drink, but I hydrated pretty well whilst drinking and got a decent amount of sleep. I did feel like shit in the wee hours of the morning but once I took my beer shit I felt good to go.

Oddly enough, I seem to have great workouts the day after drunkville.

Well maybe next weekend you will be guided down the Straight of Answered Dreams, weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

DOMS · 01-19-2008, 09:45 PM

Great job on fighting for those Militaries!

And, of course, the PRs!

fufu · 01-20-2008, 11:49 AM

Quote:

Originally Posted by DOMS

Great job on fighting for those Militaries!

And, of course, the PRs!

tanks, the second rep on the third set was a huge grind. Sometimes you just know you can get it even if the bar stops completely.

fUnc17 · 01-20-2008, 12:08 PM

Strong pressing!

fufu · 01-20-2008, 12:16 PM

thanks func

KelJu · 01-20-2008, 03:10 PM

Great overhead pressing. You are close to overhead-pressing the same as me at 30lbs lighter. What is the BF% looking liek these days? I bet you still have abs at 200.

fufu · 01-20-2008, 08:19 PM

thanks, I have pics in gallery at 197 lbs. I am now at 200-202 lbs. I have some ab upper ab definition, but I am getting a belly. I'm guessing my bf is like 12-14%, not sure. I really only get fat on the lower belly/love handle area.

katt · 01-21-2008, 09:28 AM

Great photos fufu - looks like your hard work keeps paying off for you

fufu · 01-22-2008, 11:32 AM

ty ty

I feel kind of fat right now. I begin my new program and diet this upcoming monday.

soxmuscle · 01-22-2008, 11:50 AM

Nice legs, mang.

Yes, I am coming on to you.

fufu · 01-22-2008, 02:16 PM

thanks

would you like to buy me a steak and lobster dinner?

fufu · 01-22-2008, 02:23 PM

Today's workout -

lower

foam roll
dynamic stretching

PL box squats - RI 3 minutes
warm up
5x5 at 285 lbs

platform conventional deadlift - RI 3 minutes
warm up
1x5 at 295 lbs
1x5 at 305 lbs
1x5 at 315 lbs

all DOH grip

unilateral leg curl - RI 90 seconds
2x8 each leg at 130 lbs

leg extension - RI 90 seconds
1x10 at 210 lbs
1x10 at 225 lbs

coc #1 -
1x12 each hand PR

Great workout. Squats felt really solid today; they were easier than last week despite the 10 lb increase. I want to move onto 295 next week but I am done with strength training for now...onto conditioning and losing fat.

I will continue to increase my deadlift, however. My deadlift will be my main total body strength movement. I can't wait to feel what a regular sumo pull will feel like after 10 weeks of a conventional stance w/ 4 inch deficit.

time to stretch.

fufu · 01-22-2008, 04:13 PM

iron mind white extensor bands - RI 75 seconds
3x5 each hand with a 5 second isometric at full extension

AndrewSS · 01-22-2008, 09:23 PM

Go Fufu!!!!!

AKIRA · 01-22-2008, 10:04 PM

Oh wow, look at that, you did do my squats today! How much do you weigh? If its not my weight, DONT STOP YET!

fufu · 01-22-2008, 10:13 PM

202 lbs

DOMS · 01-22-2008, 10:15 PM

Quote:

Originally Posted by fufu

coc #1 -
1x12 each hand

I find this to be...disturbing. Buy hey, who am I to judge?

Solid workout, fufu!

DOMS · 01-22-2008, 10:16 PM

Quote:

Originally Posted by fufu

I will continue to increase my deadlift, however. My deadlift will be my main total body strength movement. I can't wait to feel what a regular sumo pull will feel like after 10 weeks of a conventional stance w/ 4 inch deficit.

Might you consider the Total Strength Program for Deadlifts?

fufu · 01-23-2008, 11:19 AM

Quote:

Originally Posted by DOMS

I find this to be...disturbing. Buy hey, who am I to judge?

Solid workout, fufu!

Quote:

Originally Posted by DOMS

Might you consider the Total Strength Program for Deadlifts?

Possibly, but I'll have to take a look at what it entails. It probably won't fit in because I have to base my program off a 3x a week BJJ training schedule.

fufu · 01-23-2008, 02:49 PM

90 minutes of warming up/dynamic & static stretching, mobility and activation.

AndrewSS · 01-23-2008, 03:12 PM

AndrewSS · 01-24-2008, 01:27 AM

fufu · 01-25-2008, 10:26 AM

aagh!

fufu · 01-25-2008, 02:45 PM

I wasn't going to train today but my bud from school was visiting and he wanted to see where I train. Since I was going I decided to go for an overhead press PR with 135 for reps. That is something I've been wanting to do but never really had a place to fit it in, so there it is.

Today's workout -

upper

standing overhead strict press -
warm up
1x11 at 135 lbs PR
1x7 at 135 lbs

unilateral t-bar rows (not an actual t-bar handle used, but I had the end of the barbell jammed in a corner) -
2x8 each side at 145 lbs PR

hammer strength wide chest press -
2x5 at x2 170 lbs PR

neutral grip pulldown -
2x4 at 230 lbs PR

overhead DB unilateral elbow extension -
1x5 each arm at 45 lbs PR
1x13 right arm, 1x14 left arm each at 30 lbs

coc trainer -
1x50 reps each hand PR

EZ bar close grip preacher curls -
1x12 at 55 lbs
1x12 at 60 lbs PR

stretch

Really good workout. I made a PR on the overhead press which was my goal. I was shooting for 12 but crapped out on the last rep. I took the captain of crush trainer as far as I want to for repitition. I will use it from now on for multiple sets and isometrics.

This was my last strength training

01-19-2008, 01:38 PM	#5491
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	Today's workout - upper standing overhead strict press - RI 3 minutes warm up 2x2 at 170 lbs 1x1 at 170 lbs 1x2 at 170 lbs PR miss 170 lbs seated cable row - RI 2 minutes 2x8 at 170 lbs hammer strength wide chest press - RI 2 1/2 minutes 1x6 at x2 160 lbs 1x6 at x2 165 lbs PR neutral grip pulldown - RI 2 minutes 2x4 at 225 lbs PR overhead DB unilateral elbow extension - RI 2 minutes 1x10 each arm at 40 lbs PR 1x15 each arm at 25 lbs seated alternating DB curls - RI 2 minutes 1x15 each arm at x2 40 lbs 1x20 each arm at x2 25 lbs Awesome workout. This is the day I've been working up to for about 8 weeks. I am proud of my overhead press PR. I haven't got one in a while. Overhead press is a tough lift for me, it takes me a long time to progress. When I stop doing it I don't seem to retain that much strength from it the next time I try to progress in it. I can only progress well if I jump up in 5 lb increments everyweek. If I miss a week it proves to be a rut, if I miss 2 weeks I seem to have to start all over. I made it, w00t! Time to stretch.
	fufu's 1337 Journal Your diet will set you free.

01-19-2008, 09:45 PM	#5494
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,512 Photos: 5	Great job on fighting for those Militaries! And, of course, the PRs!
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

01-20-2008, 12:08 PM	#5496
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Strong pressing!
	Athletic Strength & Movement blog Strength Edge

01-20-2008, 12:16 PM	#5497
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	thanks func
	fufu's 1337 Journal Your diet will set you free.

01-20-2008, 08:19 PM	#5499
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	thanks, I have pics in gallery at 197 lbs. I am now at 200-202 lbs. I have some ab upper ab definition, but I am getting a belly. I'm guessing my bf is like 12-14%, not sure. I really only get fat on the lower belly/love handle area.
	fufu's 1337 Journal Your diet will set you free.

01-21-2008, 09:28 AM	#5500
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Great photos fufu - looks like your hard work keeps paying off for you

01-22-2008, 11:32 AM	#5501
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	ty ty I feel kind of fat right now. I begin my new program and diet this upcoming monday.
	fufu's 1337 Journal Your diet will set you free.

01-22-2008, 11:50 AM	#5502
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	Nice legs, mang. Yes, I am coming on to you.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-22-2008, 02:16 PM	#5503
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	thanks would you like to buy me a steak and lobster dinner?
	fufu's 1337 Journal Your diet will set you free.

01-22-2008, 02:23 PM	#5504
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	Today's workout - lower foam roll dynamic stretching PL box squats - RI 3 minutes warm up 5x5 at 285 lbs platform conventional deadlift - RI 3 minutes warm up 1x5 at 295 lbs 1x5 at 305 lbs 1x5 at 315 lbs all DOH grip unilateral leg curl - RI 90 seconds 2x8 each leg at 130 lbs leg extension - RI 90 seconds 1x10 at 210 lbs 1x10 at 225 lbs coc #1 - 1x12 each hand PR Great workout. Squats felt really solid today; they were easier than last week despite the 10 lb increase. I want to move onto 295 next week but I am done with strength training for now...onto conditioning and losing fat. I will continue to increase my deadlift, however. My deadlift will be my main total body strength movement. I can't wait to feel what a regular sumo pull will feel like after 10 weeks of a conventional stance w/ 4 inch deficit. time to stretch.
	fufu's 1337 Journal Your diet will set you free.

01-22-2008, 04:13 PM	#5505
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	iron mind white extensor bands - RI 75 seconds 3x5 each hand with a 5 second isometric at full extension
	fufu's 1337 Journal Your diet will set you free.

01-22-2008, 09:23 PM	#5506
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Go Fufu!!!!!
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-22-2008, 10:04 PM	#5507
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Oh wow, look at that, you did do my squats today! How much do you weigh? If its not my weight, DONT STOP YET!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

01-22-2008, 10:13 PM	#5508
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	202 lbs
	fufu's 1337 Journal Your diet will set you free.

01-23-2008, 02:49 PM	#5512
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	90 minutes of warming up/dynamic & static stretching, mobility and activation.
	fufu's 1337 Journal Your diet will set you free.

01-23-2008, 03:12 PM	#5513
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-24-2008, 01:27 AM	#5514
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-25-2008, 10:26 AM	#5515
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,230 Photos: 7	aagh!
	fufu's 1337 Journal Your diet will set you free.