Fu Fu's l337 journal

nadirmg · 03-26-2008, 08:37 PM

hey, fu. what are DB swings? are they for grip?

OH squats, eh? interesting

fufu · 03-27-2008, 10:16 AM

Quote:

Originally Posted by goob

V.G.J on the pr

thanks, it was a good day in the gym.

Quote:

Originally Posted by nadirmg

hey, fu. what are DB swings? are they for grip?

OH squats, eh? interesting

They are traditionally done w/ a kettlebell but I don't have any.

Here is a video - YouTube - 1 Arm Kettlebell Swing

I do them with a DB and alternate hands between swings by letting go and grabbing with the other hand. I suppose they would be a good tool for training grip but my grip is already pretty good so I never really thought about it. Good total body exercise, always bursting at the hips. Constantly accelerating and decelerating.

fufu · 03-27-2008, 04:08 PM

warm up

static stretching

fufu · 03-28-2008, 02:18 PM

BJJ 10:30-12:30

Rolling went well today. I got each guy's back at some point except rolling with the head instructor. I find it tough as hell to RNC with the gi. I guess it would be easier to choke with the gi(hence the naked, "no gi") but I suck at gi chokes. I've found I can pass everyone's guard by baiting them into an arm bar or triangle then stacking them up and stepping around the side mount. I got keylocked by a blue belt(his specialty submission), other than that I didn't get submitted...I think. Went very well. My conditioning was solid today. Can't wait to get the gi off....

static stretch - 60 minutes

tallcall · 03-28-2008, 05:20 PM

Quote:

Originally Posted by fufu

BJJ 10:30-12:30

Rolling went well today. I got each guy's back at some point except rolling with the head instructor. I find it tough as hell to RNC with the gi. I guess it would be easier to choke with the gi(hence the naked, "no gi") but I suck at gi chokes. I've found I can pass everyone's guard by baiting them into an arm bar or triangle then stacking them up and stepping around the side mount. I got keylocked by a blue belt(his specialty submission), other than that I didn't get submitted...I think. Went very well. My conditioning was solid today. Can't wait to get the gi off....

static stretch - 60 minutes

It sounds like you had some fun. Good job not getting submitted (or as I say it not getting killed).

I know, the gi is sometimes frustrating, especially when the guy has you in spider guard and slips his feet into your gi and tangles everything up just to make it that much harder for you to break free.

For me, all week I seem to have been submitted only by RNC or omo-plata. These guys here love their RNC. Most of us here prefer it to any of the gi chokes just because it is more difficult to do and doing them a lot with gi makes them much easier without gi (those guys have a lot of hooks and escape possibilities with gi that don't necessarily exist without the gi).

It's kind of fun to let people get your back so you can practice defending chokes and eventually reverse them and try to get mount. Nobody sees that sort of reversal coming, and if you're fast enough you can almost always catch them off base and take full mount (payback's a bitch

).

fufu · 03-28-2008, 07:40 PM

Quote:

Originally Posted by tallcall

It sounds like you had some fun. Good job not getting submitted (or as I say it not getting killed).

I know, the gi is sometimes frustrating, especially when the guy has you in spider guard and slips his feet into your gi and tangles everything up just to make it that much harder for you to break free.

For me, all week I seem to have been submitted only by RNC or omo-plata. These guys here love their RNC. Most of us here prefer it to any of the gi chokes just because it is more difficult to do and doing them a lot with gi makes them much easier without gi (those guys have a lot of hooks and escape possibilities with gi that don't necessarily exist without the gi).

It's kind of fun to let people get your back so you can practice defending chokes and eventually reverse them and try to get mount. Nobody sees that sort of reversal coming, and if you're fast enough you can almost always catch them off base and take full mount (payback's a bitch

).

It can get kind of ridiculous with the gi, IMO. Some guys are just so good with pulling it all over the place but I think it's lame. My biggest gripe with the gi is the humidity it creates. I hate being under side control with two gis covering my face. Makes breathing feel real uncomfortable.

I have yet to be RNC-ed, I always feel pretty confident defending when someone has my back. It's pretty much been shoulder locks and armbars I get caught in. I have really long arms and skinny wrists.

danny81 · 03-29-2008, 12:50 AM

i didnt no ju did BJJ wat belt r u?

goob · 03-29-2008, 07:42 AM

Quote:

Originally Posted by danny81

i didnt no ju did BJJ wat belt r u?

fufu · 03-29-2008, 11:15 AM

Quote:

Originally Posted by danny81

i didnt no ju did BJJ wat belt r u?

white

tallcall · 03-29-2008, 01:40 PM

Quote:

Originally Posted by fufu

white

Don't be fooled by him, Fufu's really a 9th degree black belt!

fufu · 03-29-2008, 03:28 PM

danny81 · 03-29-2008, 03:37 PM

Quote:

Originally Posted by fufu

white

werd lol me 2. how long u been doing it fo?

fufu · 03-29-2008, 03:43 PM

Today's workout -

warm up

chin up ladder - I did something different with the ladders today, I added an RI between rounds because I wanted to do more volume RI 60 seconds
1,2,3,4,3,2,1
2 rounds
1,2,3,2,1
3 rounds
59 total chin ups

weighted push ups - RI 60 seconds
5x10 +20 lbs(vest)
50 total push ups

circuit w/ 20 lb weighted vest - RI 60 seconds
5 free squats
5 sprawls
5 sit throughs each side
5 bridges
5 rotating sit ups each side(sit uping and placing both palms on either side of the body)
5 half kneeling get ups each side
3 rounds

rest 60 seconds

weighted vest full squats -
100 reps

half kneeling cable wood chops - RI 45-60 seconds
down to up - 2x10 each side at 60 lbs
up to down - 2x10 each side at 70 lbs

Tyler grip static holds - RI 2 minutes
1x60 seconds at x2 70 lbs PR
1x40 seconds at x2 70 lbs

EZ bar close grip curls -
1x10 at 90 lbs

overhead unilateral DB elbow extensions -
1x10 each arm at 40 lbs

Awesome workout. Push ups were easy and I accomplished the 100 rep squat set. At 30 reps I was telling myself I was only going to go to 50. I ended up wanting 75. Between 65-75 I did a mad rush of fast reps...then I didn't feel as tired as I thought I would be and figured to go onto 100. In my head I was telling myself I had to do more than 50 because I did 50 reps with a 135 lb barbell a while ago. I did another mad rush at the last 10 reps and felt I had even more gas but I stopped. I didn't even feel sick after. My legs felt really fatigued but I had no overall fatigue(that total body pain that comes with training to the limit of conditioning) nor was I gasping for air. Don't get me wrong though, I was damn tired. I feel like I have reached a new tier of conditioning. Let the ass kicking proceed...

Time to stretch.

fufu · 03-29-2008, 03:43 PM

Quote:

Originally Posted by danny81

werd lol me 2. how long u been doing it fo?

hmmm, ~ 2 1/2 months.

goob · 03-29-2008, 03:44 PM

Holy shit fu. Respect to that. 59 chins??? Are you insane?

Not to mention the crazy circuit afterwards. Taking this to a different level. Awesome.

Edit: Almost missed the 50 Weighted push ups. Damn it, my best efforts could not hold up to this madness.

What is the objective of this workout?

danny81 · 03-29-2008, 03:45 PM

oo dats watsup u do any sort of striking or anything? im iight at BJJ im getting much beta tho i started actually going fo a long time befo i get tapped. im better at boxing.

fufu · 03-29-2008, 04:36 PM

Quote:

Originally Posted by goob

Holy shit fu. Respect to that. 59 chins??? Are you insane?

Not to mention the crazy circuit afterwards. Taking this to a different level. Awesome.

Edit: Almost missed the 50 Weighted push ups. Damn it, my best efforts could not hold up to this madness.

What is the objective of this workout?

Thanks, man.

I do it to improve my conditioning and ability to recover. Nothing worse in grappling than when you are gassed.

Quote:

Originally Posted by danny81

oo dats watsup u do any sort of striking or anything? im iight at BJJ im getting much beta tho i started actually going fo a long time befo i get tapped. im better at boxing.

I used to train Muay Thai and boxing but I didn't do it that long. I got down the basics. I would have to sacrifice alot of time to train striking. Although I would like to, I just choose not to.

goob · 03-29-2008, 04:45 PM

Quote:

Originally Posted by fufu

Thanks, man.

I do it to improve my conditioning and ability to recover. Nothing worse in grappling than when you are gassed.

.

Yeah, I could imagine that being a hellish workout. Couple of questions:

Do you think that this sort of workout is better in terms of CV work than running, due to the variety and different systems being trained?

Vested Squats? Whats this? Weighted vests lying about your gym for such use?

Still, reading it back, that is one hell of a workout. Great work fu. Not many could handle that.

danny81 · 03-29-2008, 04:50 PM

Quote:

Originally Posted by fufu

Thanks, man.

I do it to improve my conditioning and ability to recover. Nothing worse in grappling than when you are gassed.

I used to train Muay Thai and boxing but I didn't do it that long. I got down the basics. I would have to sacrifice alot of time to train striking. Although I would like to, I just choose not to.

oo ight datsz cool

fufu · 03-29-2008, 05:21 PM

Quote:

Originally Posted by goob

Yeah, I could imagine that being a hellish workout. Couple of questions:

Do you think that this sort of workout is better in terms of CV work than running, due to the variety and different systems being trained?

Vested Squats? Whats this? Weighted vests lying about your gym for such use?

Still, reading it back, that is one hell of a workout. Great work fu. Not many could handle that.

Well it is an apples and oranges sort of situation.

You ask if it is better in terms of CV work...well. It is better to do what I do if you want to train for bouts of higher intensity work then rest intermittently(like grappling). There are degrees to circuits and interval recovery training though, I do what I think is best for grappling. Running is a general term, but I think you mean long distance running, not sure though. Running long distance is good if you want to get better at running long distance, lol. Doing circuit type workouts for long distance runners is not a bad idea though(even in long distance running there are hills, uneven terrain and bursts of faster running that are all higher intensity work that the body needs to recover from), but it shouldn't be the priority.

I could benifit some from doing steady state cardio work but I choose not to because I dislike it. I've toyed around with the idea of having a steady state baseline and doing circuits on top that, a sort of active recovery thing going on.

Anyway, if you want to be in general top cardiovascular shape using all the methods would be best. If you have a more specific goal, which most people do, it is better to specify what you do so you can be most efficient in your training.

Hope that makes sense.

goob · 03-29-2008, 05:27 PM

Quote:

Originally Posted by fufu

Well it is an apples and oranges sort of situation.

You ask if it is better in terms of CV work...well. It is better to do what I do if you want to train for bouts of higher intensity work then rest intermittently(like grappling). There are degrees to circuits and interval recovery training though, I do what I think is best for grappling. Running is a general term, but I think you mean long distance running, not sure though. Running long distance is good if you want to get better at running long distance, lol. Doing circuit type workouts for long distance runners is not a bad idea though(even in long distance running there are hills, uneven terrain and bursts of faster running that are all higher intensity work that the body needs to recover from), but it shouldn't be the priority.

I could benifit some from doing steady state cardio work but I choose not to because I dislike it. I've toyed around with the idea of having a steady state baseline and doing circuits on top that, a sort of active recovery thing going on.

Anyway, if you want to be in general top cardiovascular shape using all the methods would be best. If you have a more specific goal, which most people do, it is better to specify what you do so you can be most efficient in your training.

Hope that makes sense.

Perfect sense. And I kind of figured you would have it all weighed out like that.

A+ Fu. You know your stuff.

fufu · 03-29-2008, 05:30 PM

Quote:

Originally Posted by goob

Perfect sense. And I kind of figured you would have it all weighed out like that.

A+ Fu. You know your stuff.

heh, thanks. Glad to be exercising my mind. I'm off from school to work and I don't want to get stale. IM is a good way to keep my mind sharp on this stuff.

danny81 · 03-29-2008, 05:32 PM

Quote:

Originally Posted by fufu

Well it is an apples and oranges sort of situation.

You ask if it is better in terms of CV work...well. It is better to do what I do if you want to train for bouts of higher intensity work then rest intermittently(like grappling). There are degrees to circuits and interval recovery training though, I do what I think is best for grappling. Running is a general term, but I think you mean long distance running, not sure though. Running long distance is good if you want to get better at running long distance, lol. Doing circuit type workouts for long distance runners is not a bad idea though(even in long distance running there are hills, uneven terrain and bursts of faster running that are all higher intensity work that the body needs to recover from), but it shouldn't be the priority.

I could benifit some from doing steady state cardio work but I choose not to because I dislike it. I've toyed around with the idea of having a steady state baseline and doing circuits on top that, a sort of active recovery thing going on.

Anyway, if you want to be in general top cardiovascular shape using all the methods would be best. If you have a more specific goal, which most people do, it is better to specify what you do so you can be most efficient in your training.

Hope that makes sense.

wats wrong wit running long distance?

fufu · 03-29-2008, 05:33 PM

Nothing is wrong with it, everything has its use.

Do I think it is over-rated? Yes.

danny81 · 03-29-2008, 05:41 PM

oo iight i gotchu. i do it once in a whie most my cardio comes from fighting and sprints. i do run long distnace sometimes tho.

fufu · 03-30-2008, 11:01 PM

Legs are ridiculously sore today. I fell backwards in the shower today because I went to bend my knees and my quads didn't fire. Luckily I just hit my back against a wall and didn't kill myself.

I can't even walk down straights straight, my knees just buckle like crazy. I have to do a sideways step holding onto the railing. Going up is fine, though.

danny81 · 03-31-2008, 02:39 PM

lol dat sucks cuz. u use a foam roller and take contrast showers?

fufu · 03-31-2008, 03:24 PM

I do use a foam roller. I don't bother with the contrast showers because my legs were so fried I don't think they would have made much a difference. I've never done a 100 rep squats set so I think that stimulus was going to make me get sore no matter what I do.

danny81 · 03-31-2008, 06:25 PM

yah nikka i gotchu.juss cuz i used to get mad sore after a workout ya digz? i did the contrast shower and it actually helped. hope u feel better cuzzo

fufu · 03-31-2008, 08:18 PM

thanks

03-26-2008, 08:37 PM	#5731
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 975 Photos: 7	hey, fu. what are DB swings? are they for grip? OH squats, eh? interesting w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

03-27-2008, 04:08 PM	#5733
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	warm up static stretching fufu's 1337 Journal Your diet will set you free.

03-28-2008, 02:18 PM	#5734
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	BJJ 10:30-12:30 Rolling went well today. I got each guy's back at some point except rolling with the head instructor. I find it tough as hell to RNC with the gi. I guess it would be easier to choke with the gi(hence the naked, "no gi") but I suck at gi chokes. I've found I can pass everyone's guard by baiting them into an arm bar or triangle then stacking them up and stepping around the side mount. I got keylocked by a blue belt(his specialty submission), other than that I didn't get submitted...I think. Went very well. My conditioning was solid today. Can't wait to get the gi off.... static stretch - 60 minutes fufu's 1337 Journal Your diet will set you free.

03-29-2008, 03:28 PM	#5741
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	heeh fufu's 1337 Journal Your diet will set you free.

03-29-2008, 03:43 PM	#5743
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Today's workout - warm up chin up ladder - I did something different with the ladders today, I added an RI between rounds because I wanted to do more volume RI 60 seconds 1,2,3,4,3,2,1 2 rounds 1,2,3,2,1 3 rounds 59 total chin ups weighted push ups - RI 60 seconds 5x10 +20 lbs(vest) 50 total push ups circuit w/ 20 lb weighted vest - RI 60 seconds 5 free squats 5 sprawls 5 sit throughs each side 5 bridges 5 rotating sit ups each side(sit uping and placing both palms on either side of the body) 5 half kneeling get ups each side 3 rounds rest 60 seconds weighted vest full squats - 100 reps half kneeling cable wood chops - RI 45-60 seconds down to up - 2x10 each side at 60 lbs up to down - 2x10 each side at 70 lbs Tyler grip static holds - RI 2 minutes 1x60 seconds at x2 70 lbs PR 1x40 seconds at x2 70 lbs EZ bar close grip curls - 1x10 at 90 lbs overhead unilateral DB elbow extensions - 1x10 each arm at 40 lbs Awesome workout. Push ups were easy and I accomplished the 100 rep squat set. At 30 reps I was telling myself I was only going to go to 50. I ended up wanting 75. Between 65-75 I did a mad rush of fast reps...then I didn't feel as tired as I thought I would be and figured to go onto 100. In my head I was telling myself I had to do more than 50 because I did 50 reps with a 135 lb barbell a while ago. I did another mad rush at the last 10 reps and felt I had even more gas but I stopped. I didn't even feel sick after. My legs felt really fatigued but I had no overall fatigue(that total body pain that comes with training to the limit of conditioning) nor was I gasping for air. Don't get me wrong though, I was damn tired. I feel like I have reached a new tier of conditioning. Let the ass kicking proceed... Time to stretch. fufu's 1337 Journal Your diet will set you free.

03-29-2008, 12:50 AM	#5737
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	i didnt no ju did BJJ wat belt r u?

03-29-2008, 03:44 PM	#5745
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Holy shit fu. Respect to that. 59 chins??? Are you insane? Not to mention the crazy circuit afterwards. Taking this to a different level. Awesome. Edit: Almost missed the 50 Weighted push ups. Damn it, my best efforts could not hold up to this madness. What is the objective of this workout?

03-29-2008, 03:45 PM	#5746
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	oo dats watsup u do any sort of striking or anything? im iight at BJJ im getting much beta tho i started actually going fo a long time befo i get tapped. im better at boxing.

03-29-2008, 05:33 PM	#5754
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Nothing is wrong with it, everything has its use. Do I think it is over-rated? Yes. fufu's 1337 Journal Your diet will set you free.

03-29-2008, 05:41 PM	#5755
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	oo iight i gotchu. i do it once in a whie most my cardio comes from fighting and sprints. i do run long distnace sometimes tho.

03-30-2008, 11:01 PM	#5756
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Legs are ridiculously sore today. I fell backwards in the shower today because I went to bend my knees and my quads didn't fire. Luckily I just hit my back against a wall and didn't kill myself. I can't even walk down straights straight, my knees just buckle like crazy. I have to do a sideways step holding onto the railing. Going up is fine, though. fufu's 1337 Journal Your diet will set you free.

03-31-2008, 02:39 PM	#5757
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	lol dat sucks cuz. u use a foam roller and take contrast showers?

03-31-2008, 03:24 PM	#5758
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	I do use a foam roller. I don't bother with the contrast showers because my legs were so fried I don't think they would have made much a difference. I've never done a 100 rep squats set so I think that stimulus was going to make me get sore no matter what I do. fufu's 1337 Journal Your diet will set you free.

03-31-2008, 06:25 PM	#5759
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	yah nikka i gotchu.juss cuz i used to get mad sore after a workout ya digz? i did the contrast shower and it actually helped. hope u feel better cuzzo

03-31-2008, 08:18 PM	#5760
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	thanks fufu's 1337 Journal Your diet will set you free.

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