fufu

oh man, I slept great last night. With the help of half a melatonin and a few valarium caps I konked out for 12 hours.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

I was thinking of trying melatonin. How long does it take for that stuff to kick in?

Jailhouse Journal

fufu

Depends on the person, but if you take it without eating food in the past couple hours, between 15-30 minutes.

I usually take it, wait 15-30 minutes, eat, then get ready for bed and hit the sheets.

I tend to use it a couple times a week, you do build a tolerance after a while. I try not to use it that much.

fufu's 1337 Journal

Your diet will set you free.

fufu

Yesterday's workout -

warm up

explosive weighted push ups - RI 45 seconds
6x3 +70 lbs

explosive unilateral rows - RI 60 seconds
3x8 each side at 85 lbs

weighted vest + bag o' weight circuit - RI 3 minutes
10 squats
10 overhead press
10 row
10 hip extension
2 rounds

Just a bunch of random weights in a backpack, it was pretty damn hard to hold on to. 63 lbs in the bag, 20 lb weighted vest.

farmer's walk -
3 circle trip around the yard w/ x2 50 lb DB's + 43 lbs in other weight

weighted vest explosive sit ups - RI 60 seconds
2x30 +20 lbs

I've been lazy with stretching this last week, just can't find the motivation.

fufu's 1337 Journal

Your diet will set you free.

ReproMan

^^ I wish I had the motivation to do a routine like that, let alone stretch.

Good stuff as usual fufu!

fufu

thanks, hopefully I can get out of this slump.

fufu's 1337 Journal

Your diet will set you free.

fufu

Took a whole month off without any training or stretching. I let my diet go completely. I'm 185 right now, gained a few lbs, nothing to worry about though. I didn't plan on taking that much time off. I was going to start training again last Monday but I got sick, and now I am recovered. However, that gave my tendonitis plenty of time to recover, it is much better. Hopefully I can start incorporating things I wanted to in the past that the tendonitis held me back from. Also began my diet again yesterday to shed off the fat I gained and also to become leaner than I was a month ago.

Today was an introductory workout, very simple -

60 second RI for everything, 60 second rest between all exercise blocks as well.

weighted vest full squats -
3x20 + 20 lbs

push ups -
3x15 at bodyweight

unilateral unsupported standing rows -
3x15 each side at 50 lbs

bilateral DB RDL -
3x20 w/ x2 50 lbs

sit ups -
3x20 at bodyweight

fixed band face pull -
2x20 w/ light jump stretch band

alternating DB curls -
1x12 each at x2 35 lbs

staggered stance overhead fixed band elbow extensions -
1x20 w/ light jump stretch band

Jumped straight in the shower after this. I was so exhausted, I felt like I was going to puke so I spent half the time in the shower in a squat position. The mere act of washing myself made me feel nauseous. That was probably a combination of the 4 week lay off and the fact that I ate no carbs today and had hardly any yesterday. Next time I shall remember to do a cool down. Motivation has been shitty, getting my stretching routine back in action is going to be tough. But, I'm back.

fufu's 1337 Journal

Your diet will set you free.

fufu

Saturday's workout -

circuit - RI 60 seconds
10 bw push ups
10 fixed light jump stretch band rows
10 weighted squats (whey container filled with water)
10 weighted (shouldered) sit ups (5 each side)
5 rounds

fixed band face pulls - RI 60 seconds
2x10 w/ 3 second isometric at full retraction w/ light jump stretch band

seated alternating curls -
1x10 each arm at x2 45 lbs

seated overhead DB elbow extensions -
1x20 each arm at 30 lbs

Short stretch

Just getting back into the swing up things, not going insane, giving myself some room to progress.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout -

circuit - RI 60 seconds
push ups
bilateral fixed band row
zercher squat w/ container filled with water
zercher RDL w/ container filled with water
shouldered sit ups (split reps between sides) w/ container filled with water
5 rounds

first round - 10 reps each w/ weighted vest (20 lbs)
second round - 12 reps each w/ weighted vest
third round - 15 each reps w/ weighted vest
fourth round - 5 each reps w/o weighted vest
fifth round - 20 each reps w/o weighted vest

fixed band facepull - RI 30 seconds
3x10 w/ light jump stretch band

standing simutaneous DB curl -
1x30 at x2 25 lbs

staggered stance overhead fixed band unilateral elbow extensions -
1x30 each arm w/ light jump stretch band

Stretch

Good workout. It was a brisk 25 degrees out this morning. I thought I'd need to seek out other places to train but the cold doesn't really bother me that much. My hands did get cold though, I may get some light gloves to train.

Another simple workout, still working my way back up. Feeling good overall. I had to the urge to start running today. I haven't trained any sort of running in a while, the last I did was over the summer when I did sprints. I may start training to progress my 1-mile run. Anything over that becomes boring to me. It'll help with my anaerobic/aerobic threshold. Just need to buy some new running shoes, seeing as all I have is a super worn pair of cross-trainers.

fufu's 1337 Journal

Your diet will set you free.

JailHouse

Nice to see you back at it. I like doing sprints and 40 yard dashes, good stuff.

Jailhouse Journal

fufu

thanks, good to be back

Short distance running is the only kind of running I enjoy these days.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout (power) -

warm up -
TKE's, YTWL's, high kicks and several other assorted goodies.

Weighted speed squats - RI 60 seconds
3x10 +20 lb weighted vest

Tree branch chin ups - RI 60 seconds
4x5, 1x4 at body weight

Explosive push ups - RI 30 seconds
8x3 at body weight

Explosive bilateral unsupported row - RI 30 seconds
8x3 w/ x2 50 lb DB's

Explosive fixed band chops - RI 60 seconds
3x5/5/5 (right horizontal, left horizontal, downward) w/ light jump stretch band

I do the chops like throwing a straight punch. I twist my body and press off the balls of my feet.

Isometric DB RDL's (controlled eccentric, 3 second isometric at bottom, quick hip extension) - RI 60 seconds
3x10 w/ x2 50 lb DB's + 20 lb weighted vest

Medicine ball push ups w/ 1 arm lockouts - RI 60 seconds
2x8 each side at body weight

rollouts from knees - RI 60 seconds
2x10

Total body static stretching.

Good workout. This is the first day devoted to power since I came back off the 4 week lay off. I believe this is my 4th workout back in the habit. In the past I usually would do power and conditioning on the same day and sort of meld the two together. I tried to benefit from the high speed movements in my metabolic conditioning because they are so tiring, but I decided I will separate business (conditioning) and pleasure (power). I decided I will alternate power and conditioning days, and some days do some high speed metabolic work as a combination of the two. Today I didn't kill myself with rest intervals and reps because I wanted to focus primarily on being prepared for explosive power.

fufu's 1337 Journal

Your diet will set you free.

fufu

Today's workout (conditioning) -

It was a nice 18 degrees outside today w/ gusts up to 20 mph. However, the outside portion of the workout (chins, facepulls and lunges) felt better tahn the inside portion. The place where I train inside is right next to the heater...hot as fuck.

warm up

tree branch chin ups - RI 60 seconds
2x8 at body weight

circuit - RI 60 seconds
weighted push ups +35 lbs x10
bilateral unsupported DB row w/ x2 50 lb DB's x10
weighted squat +~50 lbs x10
weighted sit up +20 x10
zercher RDL's w/ 50 lb DB x10
3 rounds

on the weighted squats I used a 20 lb weighted vest and held two 5 lb whey containers filled to the top with water. I think each container weighed roughly 15 lbs

Tabata intervals -
1 round w/ body weight lunges

fixed band face pulls - RI 30 seconds
2x10 w/ average jump stretch band

concentration curls -
1x8 each arm at 50 lbs

seated overhead unilateral DB elbow extensions -
1x15 each arm at 35 lbs

Feel like a zombie! No carbs this morning...not the best idea. Good workout, though.

fufu's 1337 Journal

Your diet will set you free.

Nate K

NEato tree branch chins and using whey containers filled with water.
Eat your carbs big man.
How are you?