Fu Fu's l337 journal

fufu · 03-31-2008, 07:22 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, 09:09 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 · 03-31-2008, 11:30 PM

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, 03:03 PM

Excellent weighted chins fu. gj.

Have a tasty protein snack...

fufu · 04-01-2008, 03:10 PM

tallcall · 04-01-2008, 07:38 PM

Quote:

Originally Posted by goob

Excellent weighted chins fu. gj.

Have a tasty protein snack...

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

fufu · 04-02-2008, 11:49 AM

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, 12:44 PM

Bjj 10:30-12:30

BigDyl · 04-04-2008, 01:04 PM

fufu · 04-04-2008, 02:10 PM

welcome back

BigDyl · 04-04-2008, 07:31 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, 08:13 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, 04:45 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, 08:30 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, 03:44 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, 05:11 PM

YEah yeah Wal-mart buddy, thanks for the tip

fufu · 04-07-2008, 07:41 PM

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

**P-funk** · 04-07-2008, 07:42 PM

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

fufu · 04-07-2008, 07:47 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, 07:50 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, 07:52 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, 07:53 PM

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

fufu · 04-07-2008, 07:53 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, 07:54 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, 08:09 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!

03-31-2008, 07:22 PM	#5761
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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, 09:09 PM	#5762
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	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.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

03-31-2008, 11:30 PM	#5763
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	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, 03:10 PM	#5765
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	yum
	fufu's 1337 Journal Your diet will set you free.

04-02-2008, 11:49 AM	#5767
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	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, 03:03 PM	#5764
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Excellent weighted chins fu. gj. Have a tasty protein snack...

04-04-2008, 12:44 PM	#5768
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	Bjj 10:30-12:30
	fufu's 1337 Journal Your diet will set you free.

04-04-2008, 02:10 PM	#5770
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	welcome back
	fufu's 1337 Journal Your diet will set you free.

04-05-2008, 04:45 PM	#5773
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	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, 08:30 AM	#5774
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,947 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, 05:11 PM	#5776
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	YEah yeah Wal-mart buddy, thanks for the tip

04-07-2008, 07:41 PM	#5777
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	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, 07:42 PM	#5778
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	ah, weight vest circuits. I man after my own heart.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2008, 07:47 PM	#5779
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	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, 07:53 PM	#5782
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	for da vest how much does dat shit cost? and how much weight can u add up to?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

04-07-2008, 09:37 PM	#5786
fufu fiendish thingy Elite Member