Fu Fu's l337 journal

fufu · 06-02-2008, 07:53 PM

Quote:

Originally Posted by soxmuscle

Moving job was a two weekend thing, but I am still working for them. I just won't be working for them until the fall when kids start moving back to school.

I can't function. If you've seen my journal, I've been complaining about being too sore all the time, and nothing has changed as far as my training goes (I've actually lessened the volume since I've been back from school) except I'm obviously getting less sleep. It amazes me just how important sleep is and how you don't realize it until you stop getting the amount you need..

What I should do is at least do the BJJ once per week (on my scheduled mid-week cardio day), the problem with that is that it costs a certain amount regardless of how often you take advantage of it, similar to a normal gym. Doesn't seem worth it to me to start it when it's going to be costing me an arm and a leg and I'm not going to have time to go more than once per week; basically, it comes down to whether or not I want obligations on the weekends and to be quite honest, I don't.

What do you think of one day per week? It's really just a matter of time before I start it up, would it be smart to get some basic training once per week so in the future when I actually have the time to partake in 3+ training sessions per week I won't be a complete beginner?

The summer before last is where I really became aware of how important sleep is. My training takes a big hit too. The first few weeks with little sleep I can be ok, but then a hole has been dug and it takes a while to get out of it over time.

As far as BJJ, I agree you do what you really want to do. Some places let you in for a class or two for free to see how it is. It is a risk paying money for something you may not end up liking. In my case I thought about training BJJ for over a year, always wanted to do it but was hesistant to drop my strength training gym lifte style for it. I'm glad I joined up in the long run.

Once a week is OK. Of course, training it repetitively across the week is what really gets you progressing, much like weight training. You will get better but improving your technique will be difficult because you wont be able to train it as much. If you plan on spending more time on it later is it better in that case. You will already develop a general idea of how it works and then get to train it more often and be comfortable with it. Sort of an audit. There are pro and cons. Jumping in right away several times a week can be draining and hard on the body, it really depends on the individual. It can also lose its "mystique" if you jump in right away training alot, some people come in totally new and go everyday but then just quit in a month because they lose motivation. Sort of a start slow and continue thing instead of start fast quit fast.

Personally when I commit to something I like to jump in totally and get it going because I get so excited about it. I go 2-3 times a week, but I would go more if I didn't have to drive so far.

fufu · 06-03-2008, 09:27 PM

BJJ 7:35-9:15

Drilled anaconda choke and guillotine as well as another pressure choke that I don't remember the name of.

Afterwards I rolled with a 1 stripe blue belt for about 10 minutes and submitted him twice both times with a rear naked choke. I believe both times I was on my back and he was in my half guard and I scooted my hips out and got the back. I submitted my first blue belt last week, and today I got another. After that I rolled with a 2 stripe blue and he got my in a guillotine after about 5 minutes. It was a good roll that went back and forth though.

stretched afterwards

fufu · 06-04-2008, 02:49 PM

my weight has been flucuating like crazy the past week.

one day I'm 189, the next I am 179, the next I am 183 and today I am 178.

fufu · 06-05-2008, 08:09 PM

BJJ 7:35-9:15

Drilled side control escape, positioning from side control, sprawling and anaconda choke.

First guy I rolled with ended up in a stalemate. I think if I had more time I could have submitted him, he was really tensing up and using energy. I was also trying to use the x-guard which is new to me, so I was testing some unfamiliar territory. Next guy I rolled with I submitted just before the 4 minutes was up with a rear naked choke. I'm pretty sure that guy was a blue belt too, so that would make submitting three different blues in the last week. I rolled with another blue belt afterwards and noone got a submission but it was a fun roll. I tried a new guard pass that worked and I escaped his mount twice. The guy weighs 255 but he likes to keep it moving.

fufu · 06-08-2008, 01:58 PM

shit got fucked up in the middle of my circuit training so I dropped that and hiked in the woods w/ 25 pounds of added weight.

fufu · 06-10-2008, 08:59 AM

Today's workout -

explosive circuit - RI 60 seconds
supine unilateral medicine ball toss up x10 each side
medicine ball downward smash x10
DB swing x5 w/ x2 50 lbs
x3

medicine ball weighs 8 lbs

inverted bodyweight row - RI 90 seconds
3x15 at bodyweight

corner barbell jam unilateral push press - RI 60 seconds between sides
2x10 each side at 115 lbs

corner barbell jam explosive front squat w/ weighted vest - RI 90 seconds
2x10 at 180 lbs +20 lb weighted vest

corner barbell jam torso rotation w/ weighted vest -
1x10 each side at 135 lbs + 20 lb weighted vest

tyler grip thumbless gorilla hangs w/ weighted vest -
1x40 seconds +20 lbs

overhead unilateral elbow extensions -
1x20 each arm at 30 lbs

close grip EZ bar curls -
1x19 at 80 lbs

...d'oh!

cable face pull with rope attatchment -
1x5 at 45 lbs w/ 10 second isometric at full retraction

wowza, very good workout. Good amount of PR's. I love the medicine ball smash, what is more fun than slamming a medicine ball as hard as you can into the ground?

Time to stretch.

fufu · 06-11-2008, 11:09 AM

BJJ 10:30-12:00

drilled guard passes

rolled for only 4 minutes, nothing special.

fufu · 06-12-2008, 01:10 PM

Today's workout -

warm up

inverted row - RI 2 minutes
2x20 at bodyweight

power circuit w/ 20 lb weighted vest - RI 60 seconds
jump squat x5
explosive push up x5
sit up w/ 45 lb plate x5
DB swing w/ x2 50 lbs x5
x3

just did everything in the circuit as fast and explosive as possible

20 lb weighted vest sit up + 45 lb plate -
decline - 20 reps directly followed by
standard - 30 reps

Tyler grip thumbless gorilla hangs -
1x60 seconds at bodyweight

rope face pull - RI 60 seconds
2x10 at 75 lbs w/ 1 second isometric at full retraction

EZ bar close grip overhead elbow extension -
1x30 at 50 lbs

EZ bar close grip curls -
1x30 at 50 lbs

sauna - 10 minutes

Very good workout. Short and sweet. Didn't want to go too crazy because I trained the past two days and have BJJ tommarow morning. Yesterday's BJJ was easy though, but a day of training nonetheless. Taking the weekend off.

My weight is at 183 lbs today. Right where I want it to be. I will compete in the 170-179.9 weight class. I think I will just go low carb with one week out and not have to worry about having to sweat weight out or fast.

Time to stretch.

goob · 06-12-2008, 01:18 PM

Quote:

Originally Posted by fufu

I trained the past two days and have BJ tommarow morning. .

Nothing like waking up to a BJ.......oh wait. Wrong thread.

Superb workout fu, you just keep raising the bar.

fufu · 06-12-2008, 03:34 PM

fufu's gotta do what he's gotta do

Witchblade · 06-12-2008, 07:41 PM

Mr.fufu, what do you think of the ISSA?

fufu · 06-13-2008, 01:13 PM

Quote:

Originally Posted by Witchblade

Mr.fufu, what do you think of the ISSA?

It's legitement. At times it seems a bit 'cookie-cutter' but it covers all bases. I'd say go for that if you can't do NASM.

You'd ace it if you chose to take it. I didn't study at all for the first two sections and scored a308/320. I haven't really touched the subjects in the past year. You probably being more up to date would do better probably.

On the essay questions you have to be careful and address the question exactly as they do in the text book. It sucks and isn't practical but they look for certain key answers.

fufu · 06-13-2008, 01:23 PM

BJJ 10:30-12:00

Drilled sweeps from being in someone's side control, positioning into mount from side control, rolling kimura from mount and a d'arce from mount/knee on belly.

Rolling went well. Caught my opponent in a rear naked choke. I think I used an arm drag when he was in my guard and scooped my self around. On probably 75% of my RNC's I don't even get my hooks in but when you have it sunk it doesn't really matter.

After that I rolled with the same guy again. I decided to work off my back and he layed in side control for a while trying to figit around with my far arm. He never got anything but did a good job keeping me on my back. Didn't do much though.

Then I rolled with my instructor. I got him into my x-guard. I was getting him off balance and spun for a knee bar twice but half-assed it because white belts aren't supposed to finish those. Then he mounted me, but I escaped and tried to pass his guard for several minutes and defended alot of sub attempts and sweep attempts. Eventually he swept into mount but I stood up unscathed.

Witchblade · 06-13-2008, 01:55 PM

Quote:

Originally Posted by fufu

It's legitement. At times it seems a bit 'cookie-cutter' but it covers all bases. I'd say go for that if you can't do NASM.

You'd ace it if you chose to take it. I didn't study at all for the first two sections and scored a308/320. I haven't really touched the subjects in the past year. You probably being more up to date would do better probably.

On the essay questions you have to be careful and address the question exactly as they do in the text book. It sucks and isn't practical but they look for certain key answers.

I agree with most of that. I went to one of the seminars last week by Dr.Jack Barnathan... epic mistake. The text book is OK. Basic and imperfect, but not bad. I actually learned a few tidbits. The seminar was horrid though, absolutely horrid. The essay questions are nasty, as you said. I actually didn't agree with most of the things I wrote there, but I knew that was what they wanted to hear. Meh.

All in all though, it's hella expensive and very easy, which smells. I also find it ridiculous that you can do home schooling or take the test ONLINE. Not worth the money. I'm definitely not updating my certificate in ~2 years.

Double D · 06-13-2008, 02:06 PM

ISSA sucks, wouldnt recomend it to any of my trainers. NASM does cover the basics, and seems to me every cert is pretty cookie cutter. ACSM would be a good choice as well.

fufu · 06-16-2008, 12:51 PM

Today's workout -

warm up

explosive/conditioning circuit w/ 20 lb weighted vest on everything -

supine upward medicine ball toss - x10 each side w/ 8 lb ball
medicine ball smash - x10 w/ 8 lb ball

renegade rows - x5 each side w/ x2 50 lbs DB's
DB swing - x5 w/ x2 50 lb DB's

jump squats - x5
bilateral DB push press - x5 w/ x2 50 lb DB's

3 rounds, 30 seconds between all exercise couples.

It may not look that hard, but god damn I was toast by the end. Some of the stuff at the end got sloppy so I had to attempt more reps to get a legit complete set. I felt so nauseous and fried afterwars I decided not to continue with the workout. Normally it wouldn't be so hard but I'm trying to do everything as explosive as possible and that really takes it out of you.

Time to stretch.

fufu · 06-16-2008, 02:26 PM

I stopped stretching total body and started splitting things up.

I reached a point of flexibility that I was stuck at for a few weeks. Stretching
total body helped immensely but it got to a point where I was just maintaining
flexibility because I wouldn't have enough time to spend stretching. I would do 2 sets of total body stretches. I got to a good maintenence level where I could not stretch for a week (when I was sick) and still be at the same level.

So now I pick 4 stretches everyday to do and I do 5 sets of each. The other day I stretched hamstrings, hip flexors, pectoralis and hip rotators. Today I did lats, hip flexors, glutes, medial upper thigh muscles and hip adducters.

fufu · 06-18-2008, 10:00 AM

drove all the way down to BJJ but the place was fucking closed today under special circumstances, what a shitload of fuck.

so I'll do a workout here in a bit.

On a positive note my resting heart rate is sub-50 bpm. 49 baby!

fufu · 06-18-2008, 11:46 AM

Today's workout -

warm up

exercise couple #1 w/ 20 lb weighted vest - RI 30 seconds
sit-up w/ medicine ball push throw into wall(ball bounces back and repeat) x10
DB squat w/ x2 50 lb DB x10
5 rounds

exercise couple #2 w/ 20 lb weighted vest- RI 60 seconds
alternating DB row x10 each side w/ x2 50 lbs
alternating DB floor press x10 each side w/ x2 50 lbs
3 rounds

choked band power complex w/ light jump stretch band - RI 60 second
10 downward thrusts
10 rotating thrusts each side
10 rows each side
3 rounds

1/4 mile uphill bike sprint x1

Fuck, that was a tought workout. The end was killer. I didn't do the alternating DB work like I usually do. Instead of doing one complete concentric/eccentric of one side and then the other I did it so when one arm was going up, the other was going down. Each arm moving in the counter direction simutaneously every rep.

Time to stretch.

fufu · 06-20-2008, 02:10 PM

Today's workout -

warm up

power circuit w/ 20 lb weighted vest - RI 60 seconds
explosive push up x5
medicine ball rotational side throws x5 each side
medicine ball slam x5
jump squat x5
3 rounds

DB squat w/ 20 lb weighted vest - RI 60 seconds
2x20 w/ x2 50 lbs

medicine ball power circuit - RI 60 seconds
5 rotational side throws each side
5 slams
3 rounds

finisher -
10 rotational side throws each side
10 slams
30 seconds between each
1 round

set of 100 sit ups

band face pulls - RI 45 seconds
5x12 w/ light jump stretch band

Great workout, time to stretch.

fufu · 06-20-2008, 02:10 PM

by the way, does anyone read this journal anymore?

goob · 06-20-2008, 02:27 PM

Quote:

Originally Posted by fufu

by the way, does anyone read this journal anymore?

Fuck yeah. Always good to see what crazy combination workout the fu comes up with next. I think the 5000+ posts scare off everyone else.....

Got to be said, you have some killer workouts. Sometimes those who scan it to see big weights may think it's a lame effort... but how utterly wrong they are.... Whats good about your workouts, is that your at the level, and have a sport to train for, that you can design functional workouts that train what you need. A good example is the one you just did - no standard weight training moves, but designed to mimic wrestling/ MMA strength.

fufu · 06-20-2008, 04:49 PM

Quote:

Originally Posted by goob

Fuck yeah. Always good to see what crazy combination workout the fu comes up with next. I think the 5000+ posts scare off everyone else.....

Got to be said, you have some killer workouts. Sometimes those who scan it to see big weights may think it's a lame effort... but how utterly wrong they are.... Whats good about your workouts, is that your at the level, and have a sport to train for, that you can design functional workouts that train what you need. A good example is the one you just did - no standard weight training moves, but designed to mimic wrestling/ MMA strength.

true story

I figured the big weight PR's catch people's eye more, but yeah, I gotta train for what I do.

thanks

I also stopped going to the gym a week ago, I just use my medicine ball, weighted vest, 2 adjustable DB's and whatever else I can find.

I actually find these workouts much more enjoyable. Alot more quick movement. It's also more enjoyable because I am training to improve performance elsewhere in competition, rather than just training for the hell of it. Easier to stay motivated.

Nate K · 06-20-2008, 06:41 PM

I just read it.

06-03-2008, 09:27 PM	#5942
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	BJJ 7:35-9:15 Drilled anaconda choke and guillotine as well as another pressure choke that I don't remember the name of. Afterwards I rolled with a 1 stripe blue belt for about 10 minutes and submitted him twice both times with a rear naked choke. I believe both times I was on my back and he was in my half guard and I scooted my hips out and got the back. I submitted my first blue belt last week, and today I got another. After that I rolled with a 2 stripe blue and he got my in a guillotine after about 5 minutes. It was a good roll that went back and forth though. stretched afterwards
	fufu's 1337 Journal Your diet will set you free.

06-04-2008, 02:49 PM	#5943
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	my weight has been flucuating like crazy the past week. one day I'm 189, the next I am 179, the next I am 183 and today I am 178.
	fufu's 1337 Journal Your diet will set you free.

06-05-2008, 08:09 PM	#5944
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	BJJ 7:35-9:15 Drilled side control escape, positioning from side control, sprawling and anaconda choke. First guy I rolled with ended up in a stalemate. I think if I had more time I could have submitted him, he was really tensing up and using energy. I was also trying to use the x-guard which is new to me, so I was testing some unfamiliar territory. Next guy I rolled with I submitted just before the 4 minutes was up with a rear naked choke. I'm pretty sure that guy was a blue belt too, so that would make submitting three different blues in the last week. I rolled with another blue belt afterwards and noone got a submission but it was a fun roll. I tried a new guard pass that worked and I escaped his mount twice. The guy weighs 255 but he likes to keep it moving.
	fufu's 1337 Journal Your diet will set you free.

06-08-2008, 01:58 PM	#5945
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	shit got fucked up in the middle of my circuit training so I dropped that and hiked in the woods w/ 25 pounds of added weight.
	fufu's 1337 Journal Your diet will set you free.

06-10-2008, 08:59 AM	#5946
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	Today's workout - explosive circuit - RI 60 seconds supine unilateral medicine ball toss up x10 each side medicine ball downward smash x10 DB swing x5 w/ x2 50 lbs x3 medicine ball weighs 8 lbs inverted bodyweight row - RI 90 seconds 3x15 at bodyweight corner barbell jam unilateral push press - RI 60 seconds between sides 2x10 each side at 115 lbs corner barbell jam explosive front squat w/ weighted vest - RI 90 seconds 2x10 at 180 lbs +20 lb weighted vest corner barbell jam torso rotation w/ weighted vest - 1x10 each side at 135 lbs + 20 lb weighted vest tyler grip thumbless gorilla hangs w/ weighted vest - 1x40 seconds +20 lbs overhead unilateral elbow extensions - 1x20 each arm at 30 lbs close grip EZ bar curls - 1x19 at 80 lbs ...d'oh! cable face pull with rope attatchment - 1x5 at 45 lbs w/ 10 second isometric at full retraction wowza, very good workout. Good amount of PR's. I love the medicine ball smash, what is more fun than slamming a medicine ball as hard as you can into the ground? Time to stretch.
	fufu's 1337 Journal Your diet will set you free.

06-11-2008, 11:09 AM	#5947
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	BJJ 10:30-12:00 drilled guard passes rolled for only 4 minutes, nothing special.
	fufu's 1337 Journal Your diet will set you free.

06-12-2008, 01:10 PM	#5948
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	Today's workout - warm up inverted row - RI 2 minutes 2x20 at bodyweight power circuit w/ 20 lb weighted vest - RI 60 seconds jump squat x5 explosive push up x5 sit up w/ 45 lb plate x5 DB swing w/ x2 50 lbs x5 x3 just did everything in the circuit as fast and explosive as possible 20 lb weighted vest sit up + 45 lb plate - decline - 20 reps directly followed by standard - 30 reps Tyler grip thumbless gorilla hangs - 1x60 seconds at bodyweight rope face pull - RI 60 seconds 2x10 at 75 lbs w/ 1 second isometric at full retraction EZ bar close grip overhead elbow extension - 1x30 at 50 lbs EZ bar close grip curls - 1x30 at 50 lbs sauna - 10 minutes Very good workout. Short and sweet. Didn't want to go too crazy because I trained the past two days and have BJJ tommarow morning. Yesterday's BJJ was easy though, but a day of training nonetheless. Taking the weekend off. My weight is at 183 lbs today. Right where I want it to be. I will compete in the 170-179.9 weight class. I think I will just go low carb with one week out and not have to worry about having to sweat weight out or fast. Time to stretch.
	fufu's 1337 Journal Your diet will set you free.

06-12-2008, 03:34 PM	#5950
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	fufu's gotta do what he's gotta do
	fufu's 1337 Journal Your diet will set you free.

06-12-2008, 07:41 PM	#5951
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,269 Photos: 2	Mr.fufu, what do you think of the ISSA?
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-13-2008, 01:23 PM	#5953
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	BJJ 10:30-12:00 Drilled sweeps from being in someone's side control, positioning into mount from side control, rolling kimura from mount and a d'arce from mount/knee on belly. Rolling went well. Caught my opponent in a rear naked choke. I think I used an arm drag when he was in my guard and scooped my self around. On probably 75% of my RNC's I don't even get my hooks in but when you have it sunk it doesn't really matter. After that I rolled with the same guy again. I decided to work off my back and he layed in side control for a while trying to figit around with my far arm. He never got anything but did a good job keeping me on my back. Didn't do much though. Then I rolled with my instructor. I got him into my x-guard. I was getting him off balance and spun for a knee bar twice but half-assed it because white belts aren't supposed to finish those. Then he mounted me, but I escaped and tried to pass his guard for several minutes and defended alot of sub attempts and sweep attempts. Eventually he swept into mount but I stood up unscathed.
	fufu's 1337 Journal Your diet will set you free.

06-13-2008, 02:06 PM	#5955
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,924	ISSA sucks, wouldnt recomend it to any of my trainers. NASM does cover the basics, and seems to me every cert is pretty cookie cutter. ACSM would be a good choice as well.

06-16-2008, 12:51 PM	#5956
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	Today's workout - warm up explosive/conditioning circuit w/ 20 lb weighted vest on everything - supine upward medicine ball toss - x10 each side w/ 8 lb ball medicine ball smash - x10 w/ 8 lb ball renegade rows - x5 each side w/ x2 50 lbs DB's DB swing - x5 w/ x2 50 lb DB's jump squats - x5 bilateral DB push press - x5 w/ x2 50 lb DB's 3 rounds, 30 seconds between all exercise couples. It may not look that hard, but god damn I was toast by the end. Some of the stuff at the end got sloppy so I had to attempt more reps to get a legit complete set. I felt so nauseous and fried afterwars I decided not to continue with the workout. Normally it wouldn't be so hard but I'm trying to do everything as explosive as possible and that really takes it out of you. Time to stretch.
	fufu's 1337 Journal Your diet will set you free.

06-16-2008, 02:26 PM	#5957
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	I stopped stretching total body and started splitting things up. I reached a point of flexibility that I was stuck at for a few weeks. Stretching total body helped immensely but it got to a point where I was just maintaining flexibility because I wouldn't have enough time to spend stretching. I would do 2 sets of total body stretches. I got to a good maintenence level where I could not stretch for a week (when I was sick) and still be at the same level. So now I pick 4 stretches everyday to do and I do 5 sets of each. The other day I stretched hamstrings, hip flexors, pectoralis and hip rotators. Today I did lats, hip flexors, glutes, medial upper thigh muscles and hip adducters.
	fufu's 1337 Journal Your diet will set you free.

06-18-2008, 10:00 AM	#5958
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	drove all the way down to BJJ but the place was fucking closed today under special circumstances, what a shitload of fuck. so I'll do a workout here in a bit. On a positive note my resting heart rate is sub-50 bpm. 49 baby!
	fufu's 1337 Journal Your diet will set you free.

06-18-2008, 11:46 AM	#5959
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	Today's workout - warm up exercise couple #1 w/ 20 lb weighted vest - RI 30 seconds sit-up w/ medicine ball push throw into wall(ball bounces back and repeat) x10 DB squat w/ x2 50 lb DB x10 5 rounds exercise couple #2 w/ 20 lb weighted vest- RI 60 seconds alternating DB row x10 each side w/ x2 50 lbs alternating DB floor press x10 each side w/ x2 50 lbs 3 rounds choked band power complex w/ light jump stretch band - RI 60 second 10 downward thrusts 10 rotating thrusts each side 10 rows each side 3 rounds 1/4 mile uphill bike sprint x1 Fuck, that was a tought workout. The end was killer. I didn't do the alternating DB work like I usually do. Instead of doing one complete concentric/eccentric of one side and then the other I did it so when one arm was going up, the other was going down. Each arm moving in the counter direction simutaneously every rep. Time to stretch.
	fufu's 1337 Journal Your diet will set you free.

06-20-2008, 02:10 PM	#5960
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	Today's workout - warm up power circuit w/ 20 lb weighted vest - RI 60 seconds explosive push up x5 medicine ball rotational side throws x5 each side medicine ball slam x5 jump squat x5 3 rounds DB squat w/ 20 lb weighted vest - RI 60 seconds 2x20 w/ x2 50 lbs medicine ball power circuit - RI 60 seconds 5 rotational side throws each side 5 slams 3 rounds finisher - 10 rotational side throws each side 10 slams 30 seconds between each 1 round set of 100 sit ups band face pulls - RI 45 seconds 5x12 w/ light jump stretch band Great workout, time to stretch.
	fufu's 1337 Journal Your diet will set you free.

06-20-2008, 02:10 PM	#5961
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: 4	by the way, does anyone read this journal anymore?
	fufu's 1337 Journal Your diet will set you free.

06-20-2008, 06:41 PM	#5964
Nate K Registered User Join Date: Nov 2004 Posts: 1,672 Photos: 3	I just read it.

06-22-2008, 06:11 AM	#5965
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,920 Photos: