fufu

Gee Wiz Thank You Andrew!!!

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

I aint trippin nigga I foo reelz

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

fufu

Oh my...huzzah good sir...HUZZAH!

fufu's 1337 Journal

Your diet will set you free.

fufu

Yesterday's workout -

warm up

DB RDL's w/ weight added - RI 60 seconds
3x20 w/ x2 50 lbs DB's + ~65 lbs (weighted vest + backpack w/ shit in it)

focused on speed and constant movement with the RDL's

explosive weighted push ups - RI 30 seconds
3x5 +43 lbs

Tabata template -
bw push up
explosive torso rotations / 15 lb DB
bilateral rows w/ x2 50 lbs
weighted sit ups + 20 lbs
repeat
1 round

rest ~ 3 minutes

Tabata -
bilateral DB row
DB OHP
weighted sit ups + 20 lbs
bilateral DB row
DB OHP
weighted sit ups + 20 lbs
bilateral DB row
DB OHP
1 round

I used x2 30 lb DB's for the stuff above. I couldn't do as much lower body stuff as to let my tibia recover so I was kind of limited, but I still wanted to do Tabata stuff.

roll outs from knees - RI 45 seconds
2x10 at an increased distance from last time

fixed band face pulls - RI 30 seconds
2x20 w/ light jump stretch band, I stood out further than usually adding some tension

seated DB alternating curls - RI 45 seconds
2x12 at x2 30 lbs

overhead staggered stance fixed band elbow extensions -
2x30 w/ light jump stretch band

stretch

I think that was the whole workout. I tend to forget these things pretty easily. I had a couple workouts before this that I didn't log, but they were very scattered and unorganized. This workout was kind of unorganized as well. I haven't actually written up a program in a while, maybe I'll put something into text.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

explosive body weight push ups - RI 60 seconds
3x10

explosive unilateral DB row - RI 60 seconds
3x10 each side at x2 70 lbs (I wrapped my weighted vest around my forearm/wrist to add 20 lbs)

Tabata protocol -
Full squats + DB OHP w/ x2 15 lbs DB's
1 round...what the hell do you want from me?!?!?!

so for that Tabata I would do a full squat, and as I come up and reach the top, go right to the overhead press, then right as the OHP reaches the bottom, descend in the squat, just keeping constant up and down, up and down, no break in the movement.

walked it out for several minutes, didn't let myself keel over or anything. I had another Tabata sequence planned if I was feeling up to the task. Sometimes I just blow my load in training and the simple task of bending over and getting back up can make me feel super nauseous...not today.

Tabata protocol (everything is done with a 20 lb weighted vest on, all DB stuff was done w/ x2 50 lb DB's besides the torso rotations/sit ups where I used a 15 lb one) -
push ups/DB RDL/Full squat/sit up with db on chest/DB bilateral row/explosive torso rotations/side plank on one side/side plank on the either side.

I did a sequence where I used a different exercise for each interval, much easier this way. Even though it was my second Tabata I felt much fresher after that one than the first one. Tabata is really meant for one exercise only (I prefer a total body one), and man, it is way harder that way. It's good stuff, though.

seated alternating DB curls - RI 60 seconds
2x8 each side at x2 45 lbs

seated overhead DB elbow extension - RI 30 seconds
2x8 each side at 35 lbs

superman's - RI 30 seconds
2x20

YTWL's -
20 w/ no weight added

Stretch

Awesome workout. I grinded through this one, I didn't give any slack on the Tabata, it was very tough though. Metabolic conditioning is such a mind game, I know I can more, and that sucks (in a good way), lol. Just have to zone out and think about something else.

Flexibility is also at a good level. Overall, feeling pretty good physically besides my right anterior tibia. It sparked up a bit today after training but not nearly as bad as it did last week when the pain first commenced. Have to play this by ear. I think my best option is to take several days off from anything that stresses it until I don't feel any pain, then train it and see if it sparks up. In that case, to the doctor I go. I really want to be doing single leg squats but I don't want to injure myself any further. Still, trying to stay positive.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Tabata looks nice there. I did some research on metabolic conditioning and it looks great. A trainer at my job is hardcore in to MMA and does it also. What do you think of this write up Metabolic conditioning, part 1? What exactly is an anterior tibia?

Jailhouse Journal

fufu

That article looked okay. You can really design a metabolic conditioning program any way you would want it to be to pertain to your goals, though. I don't like the idea of training to failure (atleast not often). Training to failure is taxing enough, and metabolic conditioning, if done right, is going to be very taxing as well naturally. If you are first starting metabolic conditioning training, I don't suggest beginning by training to failure. You want to build up your work capacity. If you go to failure on one exercise in the circuit your total work capacity may be so low that you have nothing else to give for the other parts of the circuits, that defeats the point of conditioning.

If you blow your load too fast too often, you aren't going to progress. You need to slowly work up so you can tax yourself heavily through alot of exercise, not just a minute or two's worth.

MC is weird, you don't want to go for a max short amount of time, but nor do you want to be able to go too long.

Throughout the weeks you have to play around with your circuit/complex lengths. Ideally, you want to be able to tax yourself for several minutes(4-8) and feel uncomfortable most of time, especially at the end. If you feel too fresh at the end, chances are your anaerobic energy system isn't contributing enough and it is more of an aerobic style exercise(like running on a treadmill) When you get the high anaerobic energy levels along with moderate aerobic, that is where you feel the major pain.

There are a lot of individual factors going into the making of a program like that, like any other. Lots of different aspects to improve on.

Don't get me wrong, the anaerobic/aerobic training combination is brutal, but don't get too gung ho right off the bat.

I hope that makes some sense, I'm pretty tired ATM. If you have any questions, let me know.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Wow thats a lot of info. I'm looking in to MC possibly for the summer time when I'm ready to cut. I still have a lot of research to do lol.

Jailhouse Journal

fufu

I hope I didn't make it sound too complicated. There are just a few big factors to clear before doing it that many people neglect.

I can help you put something together if you want when you start doing it. It is great for cutting too, by the way.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

It makes perfect sense really. And ya I was interested in this for cutting. I will prolly be asking for your help when that time gets a little closer.

Jailhouse Journal

fufu

sounds good.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

bilateral DB push press - RI 60 seconds
3x12 at x2 50 lbs

explosive bilateral band rows - RI 60 seconds
3x20 w/ light jump stretch band

unilateral RDL's - RI 60 seconds
3x10 each side at x2 50 lbs

roll outs from knees, total extension - RI 60 seconds
2x10

I suppose I can start doing roll outs from the feet or doing them weighted now, or both.

weighted sit up - RI 60 seconds
2x20 w/ 20 lbs weighted vest and 15 lb DB on chest

circuit -
20 push ups at bodyweight
20 bilateral DB rows w/ x2 40 lb DB's
20 sit ups
20 sit throughs each side

standing fixed band face pulls -
1x30 w/ light jump stretch band

had the tension pretty tight from the beginning of the rep

bent over DB curls - RI 30 seconds
2x12 each side at 30 lbs

seated unilateral overhead DB extensions -
1x40 each arm at 15 lbs

stretch

Great workout. I forgot how rough unilateral RDL's can be.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Vary impressive stuff there, especially those uni rdls.

Jailhouse Journal

fufu

thanks

I used to be able to do a lot more on those. My gym strength is much lower than what is used to be. A thing of the past, though.

fufu's 1337 Journal

Your diet will set you free.

fufu

I posted some updated pics.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

explosive weighted push ups - RI 60 seconds
5x5 +20 lbs

unilateral RDL's - RI 60 seconds
5x6 each leg w/ x2 50 lbs DB's and 43 lbs of additional weight

on the second set I forgot to add the weighted backpack so I did it with only the 20 additional lbs from the weighted vest. D'oh! I knew it felt easier.

explosive DB band rows - RI 60 seconds
3x8 each arm w/ light jump stretch band and 25 lb DB

Those felt too easy, but it was the first time doing them. At the top of each rep I'd concentrate on holding it there for a quick moment as to resist the elastic resistance of the band.

DB Weighted explosive box squats -
1x5 at 143 lbs of random weight all over the place

Only did one set because it aggravated my tibia injury too much.

Tabata Protocol -
alternating weighted squats holding medicine w/ DB squat press

That was, in theory, my hardest Tabata intervals yet but I performed them better than any previous sets. I definitely felt fresher than usual afterwards, it was still tough, though. I've been doing Tabata a lot recently, I think I should give it a rest for a bit and do some other things.

Farmer's walks - RI 60 seconds
2 trips w/ x2 50 lbs and 43 lbs of additional weight (vest and backpack)

I don't know the distance in feet but it took 1 minute and 15 seconds to complete the trip. It involved slight inclines/declines and some unstable soft ground areas.

weighted sit ups - RI 60 seconds
2x20 +43 lbs

bent over DB curls -
1x15 each arm at 40 lbs

unilateral staggered stance overhead band elbow extensions -
1x20 each arm w/ a light jump stretch band

stretch

Awesome workout, besides the tibia pain. I am going to go get it checked out next week.

I decided to take a video of the Tabata intervals and the weighted sit ups for shits and giggles. Here are the links if you are interested. The Tabata one is long and repetitive, but such is Tabata.

Tabata - YouTube - Tabata Weighted Squats/Squat Press
Weighted sit ups - YouTube - Weighted Sit Ups

I'm thinking about getting back into submission grappling or boxing as to test my conditioning. I got the capacity, might as well use it.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

If your break from tabata what will you replace it with? Thanks for those vids, its nice to put a video to the work out you log. It looks a lot harder than it reads.

Jailhouse Journal

fufu

I'll probably do some circuits.

fufu's 1337 Journal

Your diet will set you free.

fufu

Took 6 days off inadvertently. I think the break was good for my body, ideally I would have only taken 4 days off but it was a crazy weekend.

Today's workout -

warm up

explosive push ups - RI 60 seconds
3x12 at body weight

DB bilateral push press - RI 60 seconds
2x14 at x2 50 lbs

DB unilateral explosive rows (unsupported) - RI 60 seconds
2x12 at x2 70 lbs

Tabata -
scheme - DB squat press, weighted squat, weighted squat, DB squat press,
weighted squat, weighted squat, DB squat press, weighted squat
1 round

On the DB squat press I used x2 35 lb DB's with the 20 lb weighted vest on. On the weighted squat I picked up an 8 lb MB, along with still having the vest on.


rest about 10 minutes

Tabata -
scheme - squat press w/ x2 50 lb DB's, DB RDL w/ x2 50 lbs, DB RDL w/ x2 50 lbs, bw push up, unilateral row one side w/ 50 lbs, unilateral row the other side w/ 50 lbs, bw sit up, bw sit up
1 round

roll outs from knees - RI 30 second
2x15 w/ 20 lbs weighted vest

standing fixed band facepull - RI 45 seconds
3x10 w/ average jump stretch band

DB simultaneous curl -
1x30 at x2 25 lbs

seated DB unilateral overhead elbow extension -
1x30 each arm at 20 lbs

stretch

Awesome workout. I had to get myself a little crazy in the head for the Tabata, but I accomplished it fine.

I thought I may have expected too much of myself to complete today's workout about a 1/3 through, but it looks like all that hard work has payed off. I feel like I reached a new tier.

I was going to take a break from Tabata but I needed a kick in the ass for taking 6 days off. Plus, I really like the parameters, even if I don't stick to the pure template entirely by not picking one movement to do for the whole thing.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Getting your self a little crazy before a work out really does help some times lol. Good job on pushing thru.

Jailhouse Journal

fufu

ty.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

explosive weighted push ups - RI 60 seconds
6x3 + 60 lbs

explosive bilateral band rows - RI 60 seconds
6x10 w/ average jump stretch band

death circuit -
bw push ups to failure - 45 total
bilateral band rows to failure w/ light jump stretch band - 50 total
50 DB RDL's w/ x2 50 lb DB's
50 weighted squats (+ 20 lbs)
50 weighted sit ups (+ 20 lbs)

I kept up a solid pace the entire way through. 8 minutes and 20 seconds of discomfort and existential consideration. I took a 15 minute walk after that circuit to cool down. I felt pretty fucked up. Although, even after really hard anaerobic work I don't feel as deathly as I used to. Had a bad exercise induced headache. All my sinuses burned and itched. Great day, though.

stretch

fufu's 1337 Journal

Your diet will set you free.

Witchblade

Any idea on your current bf%? <10 for sure.

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

fufu

hmm, I never measure it by anything other than the mirror,but I'd think ~8 %

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

explosive circuit w/ 20 lb weighted vest (everything done with full power) - RI 60 seconds
5 full squat press w/ x2 50 lb DB's +20
5 DB swing w/ x2 50 lb DB's +20
5 bilateral DB rows w/ x2 50 lb DB's +20
5 push ups bw +20
5 sit ups bw +20
3 rounds

that took a lot more out of me than I expected. Explosive circuits w/ heavier weights are often the hardest, even though they are much shorter than the usual ones I do.

fixed band chop complex w/ light jump stretch band (full power) - RI 60 seconds
10 chops to the right, 10 chops to the left, 10 downward chops
3 rounds

rollouts from knees w/ 20 lb weighted vest - RI 30 seconds
3x5 at an increased distance from last time

fixed band face pull - RI 45 seconds
2x12 w/ average jump stretch band

bent over DB curls - RI 60 seconds
2x6 each side w/ a 50 lb DB

staggered stance overhead fixed band elbow extensions - RI 60 seconds
2x20 w/ average jump stretch band

stretch

Good stuff.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

explosive push ups - RI 45 seconds
8x5 at body weight

explosive bilateral DB rows - RI 30 seconds
8x5 at x2 50 lbs

Tabata -
a.) DB squat press, b.) weighted squat
scheme - a,b,b,a,b,b,a,b

DB squat press was done w/ x2 40 lb DB's + 20 lb weighted vest.
Weighted squat was done with 20 lb weighted vest + holding a 15 lb DB

1 round

toughest Tabata intervals to date

Farmer's walks - RI 60 seconds
2x1.5 circles around the yard holding x2 50 lb DB's and weighted with 43 lbs w/ vest/backpack

explosive weighted sit ups -
1x20 +63 lbs

abs cramped up, didn't do the second set. However, the sit ups were feeling very easy, I was surprised. Too bad I cramped up. Speaking of cramping up, my left calf was cramping up during farmer's walks. I should start foam rolling again.

DB simultaneous curl - RI 45 seconds
2x12 w/ x2 35 lbs

staggered stance fixed band bilateral overhead elbow extensions + 3 second isometric at full extension - RI 45 seconds
2x12 w/ light jump stretch band, held the band at a very taught position

Awesome workout.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Good stuff man. That looks intense. are you still training grappling?

Jailhouse Journal

fufu

thank you

haven't since I moved. I really want to get back into that kind of training but I'm waiting till I solidify job hours so I can plan my schedule.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

warm up

DB push press - RI 60 seconds
2x20 w/ x2 50 lb DB's

Choked grip fixed band explosive rows - RI 60 seconds
3x10 each side w/ light jump stretch band

fixed band explosive chops - RI 60 seconds
12 reps right
12 reps left
12 reps down
3 rounds

circuit -
30 push ups at body weight
30 weighted DB RDL's w/ x2 50 lb DB's +43 lbs
30 weighted squats +43 lbs
30 weighted sit ups + 43 lbs
1 round

total time: 4:45

fixed band face pull -
1x30 w/ light jump stretch band

simultaneous DB hammer curl -
1x20 w/ x2 30 lb DB's

seated overhead unilateral elbow extensions -
1x20 each arm w/ 20 lbs (I used the weighted vest, grabbing the thick cloth made it harder)

good workout, but I felt TRASHED afterwards. I felt pretty tired through the whole thing but by the end I was like a zombie, I usually am not like that. Need sleeeeep.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Good stuff fufu, now get some sleep man lol.

Jailhouse Journal