Fu Fu's l337 journal

fufu · 03-31-2008, 08:22 PM

Today's workout -

weighted chin ups - RI 2 minutes
3x5 +20 lbs

weighted push ups - RI 2 minutes
2x20 +20 lbs

band face pulls - RI 60-90 seconds
3x15 w/ light jump stretch band and 1 second isometric at full retraction

lateral raises - RI 2 minutes
2x15 each side at 25 lb

EZ bar close grip curls -
1x10 at 95 lbs

cable close grip pushdown -
1x12 at 160 lbs

Ok workout. Today I went easy overall. My body is still pretty tired from saturday's workout. Just wanted to go in and do something. Chin ups felt harder than they should have been. However, I was moving heavy fucking furnature an hour before my workout and it was pretty taxing. I went super easy on the RI's today, wasn't training my conditioning today.

tallcall · 03-31-2008, 10:09 PM

I totally forgot you did 100 reps for those Squats. Nice work!!

I love it when my legs feel like jello. I think I almost fell backwards once but I also caught myself.

fufu · 04-01-2008, 12:30 AM

Sometimes I like when my muscles feel beat to shit, but I hope they aren't still really sore for BJJ on wedneday.

goob · 04-01-2008, 04:03 PM

Excellent weighted chins fu. gj.

Have a tasty protein snack...

fufu · 04-01-2008, 04:10 PM

tallcall · 04-01-2008, 08:38 PM

Quote:

Originally Posted by goob

Excellent weighted chins fu. gj.

Have a tasty protein snack...

Mmmm....Bbbbrrrreeaakkkffffassssttttt......Ahghghh ghhahahghgh..........

fufu · 04-02-2008, 12:49 PM

BJJ 10:30-12:00

Drilled side control escape and arm bar/triangle submissions and transitions.

Got to do some no-gi rolling today! I felt so much better. First roll without the gi I ducked and jumped on my opponents back while securing an over-under. Riding someone's back when they are standing is one of the funnest things to do. He eventually fell over and I worked for the choke for a while but couldn't get it. I was squeezing pretty hard at one point when I had part of his neck but he was doing a good job keeping his chin tucked. He eventually escaped when I opted for an arm bar and he tried for a guillotine, I pulled guard and worked for several arm bars/kept him in my but didn't get any before the time ended.

I rolled with a different more experienced guy after that. It was quite a roll, we went for about 8 minutes. He had the more dominant position during the majority of the time. He had side mount, mount, rear mount and finally north south. I kept spinning and trying to scoop around to guard/scramble from north south. Finally one of my attempts was successful and I trapped one his shoulders while spinning into guard and I locked the triangle choke. I was squeezing it and cinching it in for about 20-30 seconds before he tapped. So pumped afterwards because I was being controlled for so long. I had his back once and besides that I don't think I had much good positioning.

Other than that I was pretty successful in escaping side mount and getting to my feet using a new technique. Also I have improved on riding the position in rear mount and sprawling. I had been getting a little discouraged the past couple classes so today felt awesome.

w00t, very good day. I <3 no-gi.

fufu · 04-04-2008, 01:44 PM

Bjj 10:30-12:30

BigDyl · 04-04-2008, 02:04 PM

fufu · 04-04-2008, 03:10 PM

welcome back

BigDyl · 04-04-2008, 08:31 PM

Quote:

Originally Posted by fufu

welcome back

Thanks, lawl. I've been around. Busy here and there. Not too busy to argue with DOMS though.

tallcall · 04-04-2008, 09:13 PM

Quote:

Originally Posted by BigDyl

Thanks, lawl. I've been around. Busy here and there. Not too busy to argue with DOMS though.

Hey man, I missed you!

fufu · 04-05-2008, 05:45 PM

Today's workout -

chin up ladder - RI 30 seconds between rounds
1,2,3,2,1 scheme
8 rounds + 8 singles seperated by 5 seconds
80 total chin ups

weighted push ups - RI 60 seconds
5x12 +20 lbs

circuit w/ 20 lb weighted vest on - RI 60 seconds
10(20)(30) squats
10 sit throughs each side
10 rotating sit ups each side
10 bridges
3 rounds

I added 10 reps to the squats each round

half kneeling cable wood chops - no rest between anything
down/up - 1x10 each at 70 lbs PR
up/down - 1x10 each at 80 lbs PR

Tyler grip DB static holds -
1x60 seconds at x2 75 lbs PR

EZ bar close grip curls -
1x10 at 100 lbs

close grip cable pushdowns -
1x12 at 170 lbs

Awesome workout. That is the most chin ups I've ever done in one workout by far. I think the closest I've done to that previously was 64 or so. I threw in that 30 seconds RI on the ladders which helps tremendously.

soxmuscle · 04-07-2008, 09:30 AM

how'd you manage to do those weighted push-ups?

I've always said if somebody could create a push-up machine that adds weight to the movement, they'd be rich...

fufu · 04-07-2008, 04:44 PM

Quote:

Originally Posted by soxmuscle

how'd you manage to do those weighted push-ups?

I've always said if somebody could create a push-up machine that adds weight to the movement, they'd be rich...

I got a 20 lb weighted vest for my birthday.

Gold's gym is putting out products now. Walmart carries them, only 50 bucks. That is a steal compared to online store prices. A 30 lb one on elitefts is like...120 bucks and they go up like 30 bucks each 10 lb increment.

It isn't a POS vest either.

Nate K · 04-07-2008, 06:11 PM

YEah yeah Wal-mart buddy, thanks for the tip

fufu · 04-07-2008, 08:41 PM

np. normally I avoid Wal-Mart but in that case I couldn't pass it up.

**P-funk** · 04-07-2008, 08:42 PM

ah, weight vest circuits. I man after my own heart.

fufu · 04-07-2008, 08:47 PM

Today's workout -

warm up

overhead squats -
warm up
2x10 at 135 lbs PR

inverted row - RI 90 seconds
3x12 at bodyweight

weighted push up ladder - 1,2,3,4,5,4,3,2,1 scheme
2 rounds + 1,2,3,4,1 +20 lbs
61 total push ups

DB swing -
1x50 swings at 80 lbs alternating each hand PR

unilateral cable facepull -
2x8 at 75 lbs PR

supinated grip unilateral cable push down -
1x12 each arm at 60 lbs

DB alternating seated curls -
1x8 each arm at x2 50 lbs

10:00 minutes on tread mill w/ 10.0 incline at 3.5 speed w/ 20 lb weighted vest

Great workout, first time doing inverted rows in a while. Today was a lighter day overall w/ RI's and total work. Next saturday will be my last gym workout before I take a week off from the gym. I decided to take that week off because at the end of it I have a submission wrestling tournament and I wanted to be fully recovered for it. I feel my conditioning is good.

Time to stretch.

fufu · 04-07-2008, 08:50 PM

Quote:

Originally Posted by P-funk

ah, weight vest circuits. I man after my own heart.

One of the best pieces of equipment I have added to my workouts in a long time. It can be used in practically anything.

**P-funk** · 04-07-2008, 08:52 PM

Quote:

Originally Posted by fufu

One of the best pieces of equipment I have added to my workouts in a long time. It can be used in practically anything.

true that.

sometimes i slap it on and hit the stairmill...now that is brutal!

danny81 · 04-07-2008, 08:53 PM

for da vest how much does dat shit cost? and how much weight can u add up to?

fufu · 04-07-2008, 08:53 PM

Quote:

Originally Posted by P-funk

true that.

sometimes i slap it on and hit the stairmill...now that is brutal!

ouch.

I used it on the incline treadmill today but the stairmill must be brutal. I'll have to give that a shot.

fufu · 04-07-2008, 08:54 PM

Quote:

Originally Posted by danny81

for da vest how much does dat shit cost? and how much weight can u add up to?

50 bucks at wally world. You can add 1-20 lbs to it in 1 lb increments.

tallcall · 04-07-2008, 09:09 PM

Quote:

Originally Posted by fufu

50 bucks at wally world. You can add 1-20 lbs to it in 1 lb increments.

Usually when I see one of my friends with one on I just offer to let them carry me around on their back for a little while - a nice 277 pound weight vest! Plus, it is free transportation for me!

fufu · 04-07-2008, 10:37 PM

Quote:

Originally Posted by tallcall

Usually when I see one of my friends with one on I just offer to let them carry me around on their back for a little while - a nice 277 pound weight vest! Plus, it is free transportation for me!

If you were my training partner I would totally utilize you, lawl. Giving people piggy back rides up hills/stairs is great for conditioning.

I remember at the old place I trained MMA for a little bit we had a conditioning circuit and in one of the parts one of the smaller guys would grab onto you like a monkey from the front and you had to crawl around on your knees, get up and walk around, then back down to crawling, repeat. It was good stuff.

tallcall · 04-07-2008, 10:40 PM

Quote:

Originally Posted by fufu

If you were my training partner I would totally utilize you, lawl. Giving people piggy back rides up hills/stairs is great for conditioning.

I remember at the old place I trained MMA for a little bit we had a conditioning circuit and in one of the parts one of the smaller guys would grab onto you like a monkey from the front and you had to crawl around on your knees, get up and walk around, then back down to crawling, repeat. It was good stuff.

Hell yeah!

fufu · 04-09-2008, 12:53 PM

BJJ 10:30 - 12:00

static stretching

fufu · 04-10-2008, 04:49 AM

well, fufu's back on a cut today.

Weight is around 192-195 in the morning. I've been on the fence about cutting because of the weight classes in the tourney coming up. It is a small meet so there are half as many weight classes. I'm stuck between 176 and 202.5. So I will be in the 202.5. I was going to wait till after to start the cut but I'm sick of waiting and feeling flabby(I've been eating everything in sight). A week and a half won't really make a difference. I'll feel a bit lighter and healthier. I'll concede a few lbs but that shouldn't be an important factor in how I perform. I plan to cut to 185 and compete at 180 in the long run.

fufu · 04-10-2008, 08:33 AM

Today's workout -

chin ups - RI 2 minutes
2x10 at bw
first set neutral grip, second set supinated

incline tread mill w/ 20 lb weighted vest -
first 17 minutes 3.5 speed at 10% incline, last 3 minutes 15% incline

Just a light workout. I normally don't train on thursday but I probably won't be going to the gym saturday because of a no-gi seminar on sunday.

Time to stretch.

03-31-2008, 08:22 PM	#5761
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Today's workout - weighted chin ups - RI 2 minutes 3x5 +20 lbs weighted push ups - RI 2 minutes 2x20 +20 lbs band face pulls - RI 60-90 seconds 3x15 w/ light jump stretch band and 1 second isometric at full retraction lateral raises - RI 2 minutes 2x15 each side at 25 lb EZ bar close grip curls - 1x10 at 95 lbs cable close grip pushdown - 1x12 at 160 lbs Ok workout. Today I went easy overall. My body is still pretty tired from saturday's workout. Just wanted to go in and do something. Chin ups felt harder than they should have been. However, I was moving heavy fucking furnature an hour before my workout and it was pretty taxing. I went super easy on the RI's today, wasn't training my conditioning today. fufu's 1337 Journal Your diet will set you free.

03-31-2008, 10:09 PM	#5762
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	I totally forgot you did 100 reps for those Squats. Nice work!! I love it when my legs feel like jello. I think I almost fell backwards once but I also caught myself. First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

04-01-2008, 12:30 AM	#5763
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Sometimes I like when my muscles feel beat to shit, but I hope they aren't still really sore for BJJ on wedneday. fufu's 1337 Journal Your diet will set you free.

04-01-2008, 04:10 PM	#5765
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	yum fufu's 1337 Journal Your diet will set you free.

04-02-2008, 12:49 PM	#5767
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	BJJ 10:30-12:00 Drilled side control escape and arm bar/triangle submissions and transitions. Got to do some no-gi rolling today! I felt so much better. First roll without the gi I ducked and jumped on my opponents back while securing an over-under. Riding someone's back when they are standing is one of the funnest things to do. He eventually fell over and I worked for the choke for a while but couldn't get it. I was squeezing pretty hard at one point when I had part of his neck but he was doing a good job keeping his chin tucked. He eventually escaped when I opted for an arm bar and he tried for a guillotine, I pulled guard and worked for several arm bars/kept him in my but didn't get any before the time ended. I rolled with a different more experienced guy after that. It was quite a roll, we went for about 8 minutes. He had the more dominant position during the majority of the time. He had side mount, mount, rear mount and finally north south. I kept spinning and trying to scoop around to guard/scramble from north south. Finally one of my attempts was successful and I trapped one his shoulders while spinning into guard and I locked the triangle choke. I was squeezing it and cinching it in for about 20-30 seconds before he tapped. So pumped afterwards because I was being controlled for so long. I had his back once and besides that I don't think I had much good positioning. Other than that I was pretty successful in escaping side mount and getting to my feet using a new technique. Also I have improved on riding the position in rear mount and sprawling. I had been getting a little discouraged the past couple classes so today felt awesome. w00t, very good day. I <3 no-gi. fufu's 1337 Journal Your diet will set you free.

04-01-2008, 04:03 PM	#5764
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Excellent weighted chins fu. gj. Have a tasty protein snack...

04-04-2008, 01:44 PM	#5768
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Bjj 10:30-12:30 fufu's 1337 Journal Your diet will set you free.

04-04-2008, 03:10 PM	#5770
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	welcome back fufu's 1337 Journal Your diet will set you free.

04-05-2008, 05:45 PM	#5773
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Today's workout - chin up ladder - RI 30 seconds between rounds 1,2,3,2,1 scheme 8 rounds + 8 singles seperated by 5 seconds 80 total chin ups weighted push ups - RI 60 seconds 5x12 +20 lbs circuit w/ 20 lb weighted vest on - RI 60 seconds 10(20)(30) squats 10 sit throughs each side 10 rotating sit ups each side 10 bridges 3 rounds I added 10 reps to the squats each round half kneeling cable wood chops - no rest between anything down/up - 1x10 each at 70 lbs PR up/down - 1x10 each at 80 lbs PR Tyler grip DB static holds - 1x60 seconds at x2 75 lbs PR EZ bar close grip curls - 1x10 at 100 lbs close grip cable pushdowns - 1x12 at 170 lbs Awesome workout. That is the most chin ups I've ever done in one workout by far. I think the closest I've done to that previously was 64 or so. I threw in that 30 seconds RI on the ladders which helps tremendously. fufu's 1337 Journal Your diet will set you free.

04-07-2008, 09:30 AM	#5774
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	how'd you manage to do those weighted push-ups? I've always said if somebody could create a push-up machine that adds weight to the movement, they'd be rich... Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

04-07-2008, 06:11 PM	#5776
Nate K Registered User Join Date: Nov 2004 Posts: 1,739 Photos: 3	YEah yeah Wal-mart buddy, thanks for the tip

04-07-2008, 08:41 PM	#5777
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	np. normally I avoid Wal-Mart but in that case I couldn't pass it up. fufu's 1337 Journal Your diet will set you free.

04-07-2008, 08:42 PM	#5778
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	ah, weight vest circuits. I man after my own heart. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2008, 08:47 PM	#5779
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Today's workout - warm up overhead squats - warm up 2x10 at 135 lbs PR inverted row - RI 90 seconds 3x12 at bodyweight weighted push up ladder - 1,2,3,4,5,4,3,2,1 scheme 2 rounds + 1,2,3,4,1 +20 lbs 61 total push ups DB swing - 1x50 swings at 80 lbs alternating each hand PR unilateral cable facepull - 2x8 at 75 lbs PR supinated grip unilateral cable push down - 1x12 each arm at 60 lbs DB alternating seated curls - 1x8 each arm at x2 50 lbs 10:00 minutes on tread mill w/ 10.0 incline at 3.5 speed w/ 20 lb weighted vest Great workout, first time doing inverted rows in a while. Today was a lighter day overall w/ RI's and total work. Next saturday will be my last gym workout before I take a week off from the gym. I decided to take that week off because at the end of it I have a submission wrestling tournament and I wanted to be fully recovered for it. I feel my conditioning is good. Time to stretch. fufu's 1337 Journal Your diet will set you free.

04-07-2008, 08:53 PM	#5782
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	for da vest how much does dat shit cost? and how much weight can u add up to?

04-09-2008, 12:53 PM	#5788
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	BJJ 10:30 - 12:00 static stretching fufu's 1337 Journal Your diet will set you free.

04-10-2008, 04:49 AM	#5789
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	well, fufu's back on a cut today. Weight is around 192-195 in the morning. I've been on the fence about cutting because of the weight classes in the tourney coming up. It is a small meet so there are half as many weight classes. I'm stuck between 176 and 202.5. So I will be in the 202.5. I was going to wait till after to start the cut but I'm sick of waiting and feeling flabby(I've been eating everything in sight). A week and a half won't really make a difference. I'll feel a bit lighter and healthier. I'll concede a few lbs but that shouldn't be an important factor in how I perform. I plan to cut to 185 and compete at 180 in the long run. fufu's 1337 Journal Your diet will set you free.

04-10-2008, 08:33 AM	#5790
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Today's workout - chin ups - RI 2 minutes 2x10 at bw first set neutral grip, second set supinated incline tread mill w/ 20 lb weighted vest - first 17 minutes 3.5 speed at 10% incline, last 3 minutes 15% incline Just a light workout. I normally don't train on thursday but I probably won't be going to the gym saturday because of a no-gi seminar on sunday. Time to stretch. fufu's 1337 Journal Your diet will set you free.

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