fufu

Today's workout -

warm up

circuit - no rest
30 unilateral rows each side
20 unilateral OHP each side
40 bw squats
20 unilateral floor press each side
40 RDL w/ x2 DB's
30 sit ups holding medicine ball
50 medicine ball trunk twists to each side
3 rounds

all the DB stuff was w/ a 25 lb DB, two of them on the RDL's

stretch

I took about 4 days off, was pretty tired today so decided to do a long steady circuit. It ended up taking 25 1/2 minutes to complete. I usually don't like doing treadmill/bike stuff so I just keep my HR up with lots of weight lifting movements. I felt pretty good afterwards, could have done alot more.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

didn't warm up, was feeling lazy and tired

towel dead pull ups - RI 90 seconds
2x15
1x15 of jumping pull ups w/ 2 second eccentric

push ups - RI 60 seconds
3x20

bw squats -
1x125

MB slam (full power) -
1x50

I was just going to do some chin ups and maybe something else because I didn't sleep well again last night but I wanted to do something. I have the worst hamstring DOMS ever. It is like this deep pain and I can feel my hammies jiggle/hurt when I walk and run. I hardly bent over without bending my knees. My torso rotators and spinal erectors were also pretty sore so with those factors I didn't want to do a full workout. Along with the chins I ended up doing some push ups, a marathon set of squats and a marathon set of MB slams. Marathon sets seem easier when I am tired for some reason. I just zone out during a set and come back 10 reps later. Makes it go by faster. Thing that was really awesome was that I felt like I could just keep going on both the slams and squats. My legs were hurting and I wanted to stop but I feel like I had lots of reps left in me. Not everyday is a day to kill myself in training though.

fufu's 1337 Journal

Your diet will set you free.

Nate K

Mb Slam Full Power!!!!!!!!!!

fufu

lol

I just noted that because I had done them in a long easy circuit a couple weeks ago and I wasn't doing them full power.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's training -

did 31 minutes on the elliptical at a tough pace, I don't know how it translates to running because the calculations they use are scaled differently.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

dead pull ups - RI 75 seconds
4x10 at bodyweight
1x10 jumping pull ups at bodyweight

explosive push ups - RI 30 seconds
5x5

unilateral DB push press - RI 90 seconds
3x10 each side at 50 lbs

unilateral DB row - RI 90 seconds
2x20 each side at 50 lbs

box single leg squats - RI 60 seconds
5x10 each side

x2 DB swing - RI 90 seconds
3x10 at x2 50 lbs

fuck me, hard workout. Started medium, ended tough. Didn't wait too long between exercises. Probably ~90 seconds. Today I focused more on strength. First time ever incorperating pistols into my workout. Back in the day I used to play around with them when I wasn't working out. When I weighed ~210 and had tendonitis they were out of the question. Now with my flexibility and lighter frame they are very possible. I feel like I can do alot.

stretch

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up -

grass sprints (~50 meters) - RI 60 seconds
6 lengths
the last length I rested a couple minutes in between sets because I got my camera to check my form. I only planned 5 sets anyway.

working on accelerating as quick as possible, just going all out

fixed band standing power chops - RI 60 seconds
3x10 each side w/ average jump stretch band

geez, going from the light band to the average one makes quite a difference. The average band feels like I am throwing a man around. I do the chops with a boxer type stance and use turn on my back toes and twist my hips into it.

band power exercise couple - RI 30 seconds
bilateral band row x10
bilateral band standing chest press x10
5 sets

3 tier hill sprints - RI 90 seconds
5 lengths

The course I ran starts flat, incline, flat, incline, flat and incline.
Probably around ~100-120 meters.

bent over DB curls -
1x12 each at 40 lbs super set w/
20 light band curls

overhead leaning fixed band elbow extensions -
1x50 w/ light jump stretch band

Today was a great workout. Everything today was 100% as hard as I could go, except for the arm isolation stuff. My recovery was good today. I transitioned between exercises pretty fast. It was a shorter workout, but when you train as fast as possible it is hard to last too long. Alot of times when I get tired I slump over with my hands on my knees or take a knee to recover, I've been not letting myself do that and today was definitely the most I have resisted it.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

pretty sore today from thursdays workout. I think I need a break, did some cardio today. 62 minutes on the elliptical, 8 miles. Comes out to 7:45/mile pace.

I needed a good kick in the ass after boozing and eating junk friday-saturday. Got in after 4 am on saturday morning, didn't go to bed till 7 pm yesterday. Slept 14 hours so peacefully last night.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

medicine ball death circuit - RI 60 seconds
MB rotational throw x10 each side
MB push up x10 (alternate hands each rep)
MB jump x10
MB supine upward toss x10
MB slam x10
MB sit up x10
MB OHP throw x10
MB torso rotations x10 (10 to each side)
MB lunges x25 total across
sprint across on field length ~50 meters
3 rounds

everything done with as much force I could nearly muster

Amazing workout. I wanted to torture myself today and I succeeded. Not only was this one of the hardest circuit inherently, the 60 seconds rest interval was the real factor in the difficulty of it.

Today was a successful test of my conditioning level. I checked my resting heart rate earlier today and it was 46. I think it lays a little bit lower than that, however. .

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

grass sprints - RI 60 seconds
2x50 meters

I meant to do 5 sets but I pulled my left hip abducter, not badly, but it would have got worse if I continued

explosive push ups - RI 60 seconds
5x5

dead towel pull ups - RI 75 seconds
1x10
1x20
1x10

20 lb weighted vest circuit - RI 2 minutes
10 push ups
10 goblet squats w/ 50 lb DB
10 uni rows each side w/ 50 lb DB
5 uni push press each side w/ 50 lb DB
10 DB swings w/ 50 lb DB (alternate hands each rep)
2 rounds

I pussied out and had to up the rest interval and I quit after 2 rounds. I wanted three but I felt so gassed I just couldn't do anymore.

I tried doing some up/down hill bear crawls but I had nothing left, I felt very weakened.

blah, just quit

fufu's 1337 Journal

Your diet will set you free.

fufu

last three workouts -

1st

step ups - RI 60 second
1x20 +20 lb(vest)
1x20 +28 (vest, holding MB)
1x20 +35 (vest, holding DB)

DB unilateral row - RI 60 seconds
3x12 at 50 lbs each side

DB RDL - RI 60 seconds
1x20 w/ x2 50 lb DB's
1x20 w/ x2 50 lb DB's + 20 lb weighted vest
1x20 w/ x2 50 lb DB's + 20 lb weighted vest and backpack w/ 15 lb DB

DB floor press -
3x12 at x2 50 lbs

superman/sit up superset - RI 60 seconds
20 supermans/20 sit ups w/ 8 lb MB
x3

alternating DB seated curls - RI 60 seconds
2x10 at x2 35 lbs

overhead unilaterel elbow extensions - RI 60 seconds
3x10 at 35 lbs

2nd

elliptical -
5 minute steady state warm up
15 minute strength inverval setting at level 10 out of 12

YTWL's - RI 30 seconds
1x5
1x10
1x15

single leg box squat - RI 60 seconds
2x20 each at bodyweight

band face pulls - RI 30 seconds
3x12 w/ light jump stretch band

unilateral weighted vest RDL's - RI 60 seconds
2x20 each + 20 lbs

rollouts on knees - RI 30 seconds
2x15

hammer curls -
forgot what I did

overhead unilateral band elbow extensions -
forgot what I did

I have a certain distance measured on how far out I went on these rollouts. I'll just keep it going longer each time.

3rd -

bilateral DB push press - RI 60 seconds
3x10 at x2 50 lbs

standing fixed band bilateral row - RI 60 seconds
3x20 w/ light jump stretch band

weighted push ups - RI 60 seconds
2x12 + 35 lbs

tabata weighted squat -
1 round w/ 43 lbs added (weighted vest and MB/DB in backpack)

Swiss ball reverse hyperextension/sit up superset - RI 60 seconds
20 hypers/20 sit ups w/ 20 lb weighted vest and holding 8 lb MB
x3

YTWL's holding 2 lb plates in each hand - RI 60 seconds
2x10

band face pulls - RI 30 seconds
2x15 w/ light jump stretch band

standing alternating DB curls -
1x20 at x2 25 lbs (too light)

standing staggered stance overhead fixed band bilateral elbow extensions -
1x40 w/ light jump stretch band

stretching after every workout

Switching things up. Nearly everything is done as explosively as possible. Not all, but most. I decided to give the circuit work a break. Things are still conditioning oriented but with a bit more focus on strength. The biggest change is the involvement of straight sets. Now with my new conditioning from the past 7 months of training I need nearly no rest between exercises. 30-60 seconds RI's on straight sets are sometimes more than enough. It's nice.

fufu's 1337 Journal

Your diet will set you free.

Witchblade

Think you can do an 8 sets tabata protocol with jump squats by now? That would be badass.

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

fufu

that would be really rough, I think I could do it. Maybe I'll try that next workout.

fufu's 1337 Journal

Your diet will set you free.

fufu

I actually skipped my cheat meal yesterday.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

5 minute warm up on elliptical
15 minutes on elliptical strength interval setting, level 12 out of 16

single leg box squats - RI 30 seconds
1x12 each leg holding an 8 lb medicine ball
1x14 each leg holding an 8 lb medicine ball
1x16 each leg holding an 8 lb medicine ball

DB explosive floor press - RI 60 seconds
2x15 w/ x2 50 lb DB's

DB RDL's - RI 60 seconds
2x10 each leg w/ x2 50 lb DB's and a 20 lb weighted vest

DB explosive row - RI 60 seconds
2x15 each side at 50 lbs

rollouts, from knees - RI 60 seconds
2x15 at a 4 inch greater distance from last week

YTWL's - RI 60 seconds
2x10 holding 4 lbs in each hand

standing fixed band facepull - RI 30 seconds
2x20 w/ light jump stretch band

stretch

Good workout!

I got a couple videos I'll upload later on today.

fufu's 1337 Journal

Your diet will set you free.

fufu

YouTube - single leg box squat with medicine ball

YouTube - explosive dumb bell row

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Thanks for the vids. Nice explosiveness (if thats even a word).

Jailhouse Journal

fufu

np.

I suppose it could be a word, hehe.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

elliptical -
5 minute warm up
15 minutes on strength interval setting, level 14 out of 16

DB bilateral push press w/ weighed vest - RI 60 seconds
3x10 w/ x2 50 lbs + 20 lbs

explosive weighted push up - RI 30 seconds
3x5 +35 lbs

tabata - bodyweight squats
rest 2 minutes
tabata - medicine ball slam

explosive bilateral band row - RI 30 seconds
1x10,1x12,1x15,1x18,1x20

swiss ball reverse hyperextensions - RI 30 seconds
2x20 w/ 8 lb MB between legs
1x30 w/ no no weight added
I gotta find a way to make these harder.

YTWL's - RI 30 seconds
2x20 w/ no weight

seated alternating DB curl -
1x10 each arm at x2 45 lbs

overhead unilateral fix band elbow extensions -
1x20 each arm

Good workout, time to stretch.

fufu's 1337 Journal

Your diet will set you free.

fufu

Well, I just moved into a house with three strangers who are post-grads. I haven't checked the area for gyms but we have a nice big lawn, I figure I'll just continue doing the same thing I was before I left.

fufu's 1337 Journal

Your diet will set you free.

goob

Word to your momma mr fu. Hows life? Workouts still look insane.

fufu

things are going well, I just moved into a new area, started applying for jobs and got a letter today indicating my personal training certification under ISSA.

Welcome back, where were ya?

fufu's 1337 Journal

Your diet will set you free.

fufu

It's been 8 days since I last trained...fuuckkkkk.

on a positive note, my diet has been fairly excellent.

fufu's 1337 Journal

Your diet will set you free.

ReproMan

Dude, nice vids! The NAGA vids were cool too man, I thought that was GSP at first.

fufu

lol, thanks, I get that alot.

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

so i threw you the obvious
to see what occurs behind the eyes of a fallen angel,
eyes of a tragedy.
oh well. apparently nothing.
you don't see me.
you don't see me at all.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

fufu

but I see
see through it all
see through
see youuuuuuuuuuuuuuuuuahhh

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

dont leave me baby i dont know if i could go on witout joo

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

fufu

I worked out today for the first time in 10 days. I did ok.

Today's workout -

warm up

single leg box squats - RI 30 seconds
1x12 each + 15 lbs
1x14 each + 15 lbs
1x16 each + 15 lbs PR

weighted push up - RI 60 seconds
3x12 +20 lbs

DB row - RI 60 seconds
2x20 each side at 50 lbs

DB RDL - RI 60 seconds
3x15 at x2 50 lbs

tabata protacol w/ pep step full squats + holding 8 lb MB -
1 round

had to walk it out for 10 minutes or so, my legs were so tight but eventually they relaxed. I call them pep step squats because when I would come to the top of the movement I would pop off of the ground a bit and when I hit the ground I'd descend right back into the eccentric portion. So it looks like I popping up and down without any break at the top or bottom. Just a little added difficulty. They are by no means a jump squat.

fixed band face pulls - RI 20 seconds
3x10 w/ light jump stretch band

rollouts - RI 30 seconds
3x15 at designated distance (I'll increase it next workout)

standing alternating DB curls -
1x20 each arm at x2 30 lbs

overhead DB press -
1x20 at x2 30 lbs (I just do this as my elbow extension isolation work, even though it is compound)

YTWL's -
1x10

short stretch

Well, a nice welcome back workout that kindly fuck me in the ass. I wasn't sure what sort of shape I'll be in, but I completed the tabata squats without sandbagging, so I am feeling happy about that.

I haven't been listing PR's because things have been so conditioning based, and it harder to gauge progress in terms of PR's, and kind of pointless. But I feel I'll re introduce the PR labeling on the single leg squats because they are easier to gauge PR wise.

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

Good Job!

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs