Fu Fu's l337 journal

goob · 04-24-2008, 04:12 PM

Quote:

Originally Posted by fufu

lawl, what is it?

You best read the last two pages of Gaz's journal where we came up with it.

But the short version (so far) is one week, in which you have to do the most physically demanding (read insane) workout possible. You will be in competition with others, total freedom to do what you want, points for choice, comparitive weight(to your own PR's), rest intervals etc....

Basically make the hardest workout ever, and do it.
There will be a thread up soon.

fufu · 04-24-2008, 04:54 PM

Quote:

Originally Posted by goob

You best read the last two pages of Gaz's journal where we came up with it.

But the short version (so far) is one week, in which you have to do the most physically demanding (read insane) workout possible. You will be in competition with others, total freedom to do what you want, points for choice, comparitive weight(to your own PR's), rest intervals etc....

Basically make the hardest workout ever, and do it.
There will be a thread up soon.

I checked out it, sounds interesting. I'd have to give that workout some thought.

fufu · 04-25-2008, 12:52 PM

BJJ 10:30-12:30

Drilled same stuff as wednesday.

Rolling went well. First two guys I rolled with time was up when I had their back with a body triangle. Then I rolled with my instuctor and got owned but actually had a decent ankle lock set up. Then after that I rolled with one of the previous two guys and submitted him with a triangle. I actually had another one that had a good chance of finishing but we were off the mat so we restarted neutral. Then I got his back and got the body triangled but time was up again. I also got a couple triangle sweeps into mount, but I lost my leg positioning to finish the choke.

Good day. Also, I had a nice chat with my instructors and they invited me to come train on monday nights where they train people who want to dedicate themselves and compete. They said it isn't on the gym schedule and told me to not tell anyone because it is supposed to be kind of a secret. Pretty cool. I got my next competition on June 28th.

countryboy · 04-25-2008, 01:40 PM

Quote:

Originally Posted by fufu

BJJ 10:30-12:30

Drilled same stuff as wednesday.

Rolling went well. First two guys I rolled with time was up when I had their back with a body triangle. Then I rolled with my instuctor and got owned but actually had a decent ankle lock set up. Then after that I rolled with one of the previous two guys and submitted him with a triangle. I actually had another one that had a good chance of finishing but we were off the mat so we restarted neutral. Then I got his back and got the body triangled but time was up again. I also got a couple triangle sweeps into mount, but I lost my leg positioning to finish the choke.

Good day. Also, I had a nice chat with my instructors and they invited me to come train on monday nights where they train people who want to dedicate themselves and compete. They said it isn't on the gym schedule and told me to not tell anyone because it is supposed to be kind of a secret. Pretty cool. I got my next competition on June 28th.

Very cool! Earned your way into the "secret society"...

Keep up the good work.

fufu · 04-25-2008, 03:02 PM

ty ty

fufu · 04-28-2008, 01:23 PM

Today's workout -

warm up

chin ups -
18 reps at bodyweight PR

weighted push ups - RI 60 seconds
7x10 +20 lbs
70 total push ups

band face pulls - RI 90 seconds
2x20 w/ light jump stretch band

unilateral bench hops w/ weighted vest - RI 60 seconds
5x5 each leg +20 lbs

I did those onto a bench with two step up platforms under each set of legs.
I don't know how high it is, but I know where to progress from. I did every part of the hop unilateral - the take off, landing and dismount landing. Fun stuff.

half kneeling wood chops - RI 60 seconds
down to up - 2x10 at 90 lbs PR
up to down - 2x10 at 100 lbs PR

Tyler grip static DB holds -
1x55 seconds at x2 85 lbs PR

bent over DB curls -
1x20 each arm at 35 lbs

reverse grip unilateral cable pushdown -
1x8 each arm at 70 lbs

Good workout. Another step ahead on the road to a set of 20 chin ups. My arm isolation shit felt very weak today. I'd been doing sets of 10 reps with the close grip EZ bars...like 90,95,100,105 progressing each week. I went to do 110 and I couldn't do one rep. Weird. I think I could have had a few reps if I tried as hard as possible but isolation shit shouldn't feel that hard so I bailed on that.

I have BJJ later 8:30-9:30/10:00.

Time to stretch.

DOMS · 04-28-2008, 02:11 PM

A very well-rounded, and executed, workout, fufu!

And, as always, a great job on the PRs!

goob · 04-28-2008, 02:12 PM

70 weighted pushups ??? 70???

Madness. You really are the front runner for TD2008.

fufu · 04-28-2008, 02:44 PM

Quote:

Originally Posted by DOMS

A very well-rounded, and executed, workout, fufu!

And, as always, a great job on the PRs!

thanks DOMsy poo

Quote:

Originally Posted by goob

70 weighted pushups ??? 70???

Madness. You really are the front runner for TD2008.

ty ty

last set was very tough.

I am hoping after weeks of weighted push ups my bodyweight pushups will get a nice boost.

**Gazhole** · 04-29-2008, 04:22 AM

Great workouts, Fu! Congrats on PRs!

Everything looks really good, your BW strength is godly. How much do you weigh right now?

fufu · 04-29-2008, 10:30 AM

Quote:

Originally Posted by Gazhole

Great workouts, Fu! Congrats on PRs!

Everything looks really good, your BW strength is godly. How much do you weigh right now?

geez, that is quite the compliment young sir.

My weight is 187-188.

I feel like my bodyweight strength is mediocre...I want 20 chin ups damn it!

fufu · 04-29-2008, 10:38 AM

Quote:

Originally Posted by Gazhole

Great workouts, Fu! Congrats on PRs!

Everything looks really good, your BW strength is godly. How much do you weigh right now?

geez, that is quite the compliment young sir. danke

My weight is 85-85.5 kg.

I feel like my bodyweight strength is mediocre...I want 20 chin ups damn it!

fufu · 04-30-2008, 11:53 AM

BJJ 10:30-12:00

Went well, trilled arm bar set up from side control, and a couple shoulder locks.

I swept a guy with an inverted triangle today, I didn't even think about it, it just happened. I don't know how well it works to finish so I didn't try to squeeze it. I got his back with a body triangle, worked for the choke, decided to let him slip into my guard. He eventually got an arm bar on me, fucking torqued the shit outta my forearm. Hurts pretty bad when I make a fist and pronate my wrist.

I finished another guy with a triangle, today went well besides fucking up my arm. I find if I got the triangle locked up I can ride the position pretty well even if the guy trys to stack me up.

fufu · 05-02-2008, 12:54 PM

BJJ 10:30-12:30

Drilled same stuff as wednesday except we did a different kind a kimura and a new sweep from north-south.

Rolling went went. I rolled with a blue belt I haven't rolled with in a while and it went pretty well. Both got into some good positions and attempted some submissions. I rolled with a newer guy next. This guy loves guillotines and neck cranks but most of the time he never gets them and just squeezes really hard. Pretty annoying, when he was in my guard he just kept holding onto me. Same with most other positions. Just holding, holding, holding. I didn't use much strength at all and worked alot from my back. Got his back alot, mount alot, just kept transitioning going medium pace for submissions. I eventually tapped him with an inverted triangle. First time finishing that move.

I rolled with my instructor as well, he tapped me twice with an arm bar. He said I'm getting alot better when I am in his guard though. I avoided alot of his sub attempts. I was getting a bit frustrated though.

**Gazhole** · 05-02-2008, 05:21 PM

Quote:

Originally Posted by fufu

geez, that is quite the compliment young sir. danke

My weight is 85-85.5 kg.

I feel like my bodyweight strength is mediocre...I want 20 chin ups damn it!

Dude, with the looks of where you're currently at that goal wont take long!

At your bodyweight, that number of pullups is awesome. When i weighed around that much i was doing half that number!

fufu · 05-03-2008, 01:46 PM

Quote:

Originally Posted by Gazhole

Dude, with the looks of where you're currently at that goal wont take long!

At your bodyweight, that number of pullups is awesome. When i weighed around that much i was doing half that number!

thanks, when I was heavier and weighed around 96 kg I don't think I could do more than 8 or so.

goob · 05-03-2008, 02:02 PM

Quote:

Originally Posted by fufu

thanks, when I was heavier and weighed around 96 kg I don't think I could do more than 8 or so.

That's interesting. I always thought (to a certain degree) that the heavier you got i.e the more muscle you have, the degree of differculty would stay somewhat constant, as compared to being very light with no muscle.

Obviously not.....

fufu · 05-03-2008, 03:49 PM

Today's workout -

warm up

weighted chin up ladder - RI 30 seconds between rounds
1,2,3,2,1 scheme
3 rounds
36 total chins +20 lbs

unilateral bench hops w/ 20 lb weighted vest - RI 75 seconds
5x5 each leg onto a bench raised with a step up and one set of risers

unilateral take of, landing and dismount like last time.

circuit w/ 20 lb weighted vest and x2 35 lb DB's where they apply - no rest
5 squats
5 push ups
5 bilateral DB rows
5 DB lunges each leg
5 DB bilateral OH press
5 unilateral DB RDL's each leg
20 crunches
x5

I didn't rest between rounds, instead I used a buffer of 20 crunches for active rest.

decline Russian twists - RI 60 seconds
3x20 +45 lbs PR

Good workout.

Time to stretch.

fufu · 05-03-2008, 03:50 PM

Quote:

Originally Posted by goob

That's interesting. I always thought (to a certain degree) that the heavier you got i.e the more muscle you have, the degree of differculty would stay somewhat constant, as compared to being very light with no muscle.

Obviously not.....

I have considered that as well. For me my bodyweight seems to be a more important factor than muscle mass. It may be different for different people.

tallcall · 05-04-2008, 03:08 AM

Nice looking workout! I've been thinking at getting a weighted vest for my push-ups and ab work.

Do you do any neck strengthening exercises, if so then what do you do?

fufu · 05-04-2008, 11:23 AM

Quote:

Originally Posted by tallcall

Nice looking workout! I've been thinking at getting a weighted vest for my push-ups and ab work.

Do you do any neck strengthening exercises, if so then what do you do?

ty

I do not, but I have been open to the idea though. I just don't feel like buying a head harness.

I saw a picture of Wandy training for his next fight, he had the same weighted vest as me, heh.

tallcall · 05-04-2008, 07:58 PM

Quote:

Originally Posted by fufu

ty

I do not, but I have been open to the idea though. I just don't feel like buying a head harness.

I saw a picture of Wandy training for his next fight, he had the same weighted vest as me, heh.

That's just 'cause great minds think alike.

thewicked · 05-04-2008, 07:59 PM

sick workout fufu! Talk about doing WORK! good LORD!

fufu · 05-04-2008, 09:08 PM

Quote:

Originally Posted by thewicked

sick workout fufu! Talk about doing WORK! good LORD!

thanks

I used to train in power lifting like you. Now with submission grappling and all conditioning becomes alot more important than strength. Kinda miss moving the heavy weight.

fufu · 05-05-2008, 01:32 PM

Today's workout -

warm up

chin ups w/ explosive concentric, 3 second isometric at top and 3 second eccentric, also 2-3 second pause at full hang at bottom -RI 30 seconds
4x3 at bodyweight
12 total chins

push up ladder - 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 scheme
1 round
100 total push ups

corner jam barbell front squats w/ 20 lb weighted vest on - RI 60 seconds
3x15 at 135 lbs +20 lb vest PR first time doing these

half kneeling cable wood chops - RI 60 seconds
low to high - 2x10 at 100 lbs PR
high to low - 2x10 at 110 lbs PR

Tyler grip DB static holds -
40 seconds at x2 90 lbs PR

still a PR, but my right hand started slipping early, not sure why, usually my left hand slips first.

EZ bar close grip curls -
1x10 at 110 lbs

unilateral DB overhead elbow extension - drop set
35,30,25,20,17.5,15
5 reps each arm no rest between

Awesome workout. Last time I tried the same push up ladder scheme as today I believe I couldn't go any longer on the downward 7 rep. Since then I have been training all push ups with the weighted vest, I made all 100 reps and my first reps felt so quick and light. I took a break from doing high volume chin ups today, but the tempo was tough. I think I will go for my 100 chin up workout on saturday or a week from today.

I really like the feel of corner jam front squats.

Time to stretch.

fufu · 05-06-2008, 03:03 PM

Added a recent front pic in my gallery.

Coming close to the end of this cut. I can end on the scheduled date this saturday or I can add one more week. Not sure what I want to do. I am 185 and that was my goal. I would like to cut a bit more bodyfat though and get that full six pack.

goob · 05-06-2008, 05:05 PM

100 reps!!!!

gJ gj.

fufu · 05-07-2008, 12:19 PM

ty ty

fufu · 05-07-2008, 12:27 PM

BJJ 10:30-12:15

Drilled double leg takedown, and an arm bar and kimura from side control. Then we drilled escaping side-control to guard, then a sweep with a half butterfly guard.

Rolling went very well. First roll went well, neither my opponenet nor I was able to submit eachother, but we hit alot of different positions and both attempted some subs. Then I rolled with my instructor next. It was quite a while before he got me, I almost had him with a choke from being on the bottom in north-south, I don't think he saw it coming. It was basically set up like a RNC but inverted and to the front. He was making weird noises and his face was beat red afterwards. Eventually he got me with an arm bar. I escaped his first arm bar with a side walk escape but then he repositioned and got me. Then we rolled again and I got stuck in his guard for like 3 minutes, eventually he triangled choked me. I knew it was coming at some point even though I ousted several of his attempts. He says I don't give him alot to work with opening myself for subs and I'm doing well.

After that I rolled with another guy, I got him first with a RNC after a few minutes. Then we went again and I got him with and inverted triangle from being on the bottom of north-south pretty quick.

I love being on the bottom in north-south. So many escapes, transitions to dominant positions and a few submissions people don't expect.

Good day. I decided I will go to BJJ tommarow night and then again friday morning.

fufu · 05-08-2008, 09:11 PM

BJJ 7:30-9:00

drilled some sweeps from guard

alot of people so had to phase in two groups to roll. I rolled with the night instructor, it went well. He eventually mounted me, I swept to his guard, passed to side guard and then time was up.