Fu Fu's l337 journal

fufu · 12-29-2006, 02:01 PM

Quote:

Originally Posted by P-funk

This was their only good song (probably around 1999 or 2000). Quite a refreshing little beat on this one!

lol, nice! Looks like Miami, South beach. (hometown)

lol, I remember when I visited Ireland they always fucking played S club 7 on the music video channel. They played the strangest vids...alot of Wham, S club, and some band named Dodgey.

fufu · 12-29-2006, 02:21 PM

Today's workout -

total body conditioning

warm ups - high knees - 45 seconds, glute bridges 2x15, TKE's 2x12(each leg)
static glute stretching

superset #1 - 60 sec RI
renegade rows x12(each side)
DB push ups x12
x2

superset #2 - 60 sec RI
fixed band rotation punches x12 (each side)
standing fixed band scapula retractions x12
x2

superset #3 - 60 sec RI
goblet jump squats x12 at 30 lbs
unilateral RDL's - x12 at 30 lbs(each side)
x2

superset #4 - 60 sec RI
DB snatch - x12 at 25 lbs (each side)
standing fixed band rows - x12
x2

superset #5 -
3 basic rotator cuff movements x12 (each side) all with 15 lbs, no rest in between

superset #6 - RI 60 sec
coc trainer x5 each hand
pinch grip plate wrist extentions x12 with two 2.5 lb plates
x3

60 seconds rest in between supersets

stretch

Wooooooo, fun workout. The entire workout was a PR so no sense in marking it for everything I suppose. I was pretty tired doing it, but not extremely exausted. I did most of it barefoot, I could definitely feel my foot being worked more, especially on the unilateral RDL's. Glutes felt tight at first but after stretching during the warm up they felt fine. No knee pain throughout the workout! Which is good considering the jump squats and snatches.

I like training in the privacy of my own basement. I can workout barefoot, blast my own music, grunt, swear, etc.

**P-funk** · 12-29-2006, 02:31 PM

Quote:

Originally Posted by fufu

lol, nice! Looks like Miami, South beach. (hometown)

lol, I remember when I visited Ireland they always fucking played S club 7 on the music video channel. They played the strangest vids...alot of Wham, S club, and some band named Dodgey.

you are from South Beach? i thought you were from Mass. Did you just move there to go to school?

fufu · 12-29-2006, 02:33 PM

Quote:

Originally Posted by P-funk

you are from South Beach? i thought you were from Mass. Did you just move there to go to school?

Nah, I was born in Miami(Coral Gables). Mass is like the.....5th place I've lived? It goes Miami, Portugal, Columbia, Texas, several places in MA, Angola, back to MA. I've lived in Mass the longest out of anywhere but I don't consider myself a masshole.

**P-funk** · 12-29-2006, 02:36 PM

Quote:

Originally Posted by fufu

Nah, I was born in Miami(Coral Gables). Mass is like the.....5th place I've lived? It goes Miami, Portugal, Columbia, Texas, several places in MA, Angola, back to MA. I've lived in Mass the longest out of anywhere but I don't consider myself a masshole.

damn, why so much moving around?

Coral Gables is a nice place.

Seanp156 · 12-29-2006, 02:36 PM

Portugal and Columbia!? WTF mate? Did you learn those languages?

fufu · 12-29-2006, 02:37 PM

Quote:

Originally Posted by P-funk

damn, why so much moving around?

Coral Gables is a nice place.

My father's job + an internship. Coral Gables is very nice. Coconut Grove is right near there, I love that place. I plan on moving back eventually.

fufu · 12-29-2006, 02:39 PM

Quote:

Originally Posted by Seanp156

Portugal and Columbia!? WTF mate? Did you learn those languages?

I used to know Portuguese but I stopped using it passed age 4...so I forget everything pretty much. It could have come in handy in Angola because it was a Portuguese colony. As for spanish, never really got into that. I was able to spend most of my time in these missionary schools with people who spoke English.

It is wierd living in those places for my early childhood because there is a large chunk of the American culture I totally missed out on. Like people will still be like "you ever see that episode of so and so". I'm like...never heard of it. People are like "wtfmate, how have you not heard of it"

Malley · 12-29-2006, 03:15 PM

I have never did anything like this workout. I have seen renegade rows before, but I cant recall them, what are they?

Brutus_G · 12-29-2006, 03:19 PM

Your certainly gonna be conditioned after that fufu.

fufu · 12-29-2006, 03:26 PM

Quote:

Originally Posted by Brutus_G

Your certainly gonna be conditioned after that fufu.

It was tough, but they will get tougher!

fufu · 12-29-2006, 03:29 PM

Quote:

Originally Posted by Double D

I have never did anything like this workout. I have seen renegade rows before, but I cant recall them, what are they?

Yeah it is new to me too.

This is a renegade row.

You alternate. It is like a dynamic plank. I do them with DB's so they are less stable, which isn't nessecarily a bad thing.

Malley · 12-29-2006, 03:32 PM

Thats right, I recall those now. You using kettleballs?

fufu · 12-29-2006, 03:41 PM

Nope, I said DB's.

Brutus_G · 12-29-2006, 04:09 PM

Quote:

Originally Posted by fufu

It was tough, but they will get tougher!

It feels good to do some aerobic/conditioning work.

Bakerboy · 12-29-2006, 04:23 PM

Quote:

Originally Posted by P-funk

damn, why so much moving around?

Witness protection program.

Cool workout- are you going to stick to those exercises or are you going to do something different each time? I like one arm snatches. How did you find the band work? I have never used bands to punch with. For the renegade rows/ pushups you could put the band over your back with the ends under your hands- for some added resistance.

Getting a cheap weight vest would be nice- but all the ones I have seen are a bit expensive. Someone told me walmart sells a cheap vest but I think they only sell them in the states, not canada... I'm going to check it out...

fufu · 12-29-2006, 04:43 PM

Quote:

Originally Posted by Bakerboy

Witness protection program.

Cool workout- are you going to stick to those exercises or are you going to do something different each time? I like one arm snatches. How did you find the band work? I have never used bands to punch with. For the renegade rows/ pushups you could put the band over your back with the ends under your hands- for some added resistance.

Getting a cheap weight vest would be nice- but all the ones I have seen are a bit expensive. Someone told me walmart sells a cheap vest but I think they only sell them in the states, not canada... I'm going to check it out...

I'll be swapping some stuff, keeping alot of it though. I really like the renegade rows+DB push up combo. Jumping goblet squats are fun too. I will be doing another conditioning day too(starting next week). So I will have plenty of room for other stuff. I like the band stuff, it is really fun, but I feel like I will break the bands. However, those things are supposed to be super tough and I don't even stretch them close to their limit. Bands are also great for stretching! I've done a few of those band push ups for fun, they are good. Didn't think of the bands with renegade rows...hmm interesting idea.

Weighted vests could be fun too, but I think I have enough things to keep my busy. I want to do car pushing/pulling too. I may try that next week.

I'm really just toying with stuff right now, nothing is set in stone.

Bakerboy · 12-29-2006, 04:53 PM

Yeah, next week you can push your Mom in her car to the grocery store.

Brutus_G · 12-29-2006, 06:13 PM

I always just use a backpack with weights in it and tighten the shoulder straps.

fufu · 12-29-2006, 09:22 PM

Quote:

Originally Posted by Bakerboy

Yeah, next week you can push your Mom in her car to the grocery store.

Maybe I could make some money doing that...

fufu · 12-30-2006, 10:58 AM

Weight is 190 lbs today.

DOMS · 12-30-2006, 11:36 AM

Quote:

Originally Posted by fufu

Weight is 190 lbs today.

If you get so fat that you weight 200, I'm not going to sleep with you anymore.

fufu · 12-30-2006, 11:42 AM

Quote:

Originally Posted by DOMS

If you get so fat that you weight 200, I'm not going to sleep with you anymore.

Oh my gawd Henry!

I'm going to go eat my emotions...

Brutus_G · 12-30-2006, 12:18 PM

It sucks when relationships go downhill.

DOMS · 12-30-2006, 12:25 PM

Quote:

Originally Posted by Brutus_G

It sucks when relationships go downhill.

It's not my fault that he's gaining weight!

12-29-2006, 02:21 PM	#2582
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,234 Photos: 7	Today's workout - total body conditioning warm ups - high knees - 45 seconds, glute bridges 2x15, TKE's 2x12(each leg) static glute stretching superset #1 - 60 sec RI renegade rows x12(each side) DB push ups x12 x2 superset #2 - 60 sec RI fixed band rotation punches x12 (each side) standing fixed band scapula retractions x12 x2 superset #3 - 60 sec RI goblet jump squats x12 at 30 lbs unilateral RDL's - x12 at 30 lbs(each side) x2 superset #4 - 60 sec RI DB snatch - x12 at 25 lbs (each side) standing fixed band rows - x12 x2 superset #5 - 3 basic rotator cuff movements x12 (each side) all with 15 lbs, no rest in between superset #6 - RI 60 sec coc trainer x5 each hand pinch grip plate wrist extentions x12 with two 2.5 lb plates x3 60 seconds rest in between supersets stretch Wooooooo, fun workout. The entire workout was a PR so no sense in marking it for everything I suppose. I was pretty tired doing it, but not extremely exausted. I did most of it barefoot, I could definitely feel my foot being worked more, especially on the unilateral RDL's. Glutes felt tight at first but after stretching during the warm up they felt fine. No knee pain throughout the workout! Which is good considering the jump squats and snatches. I like training in the privacy of my own basement. I can workout barefoot, blast my own music, grunt, swear, etc.
	fufu's 1337 Journal Your diet will set you free.

12-29-2006, 02:36 PM	#2586
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Portugal and Columbia!? WTF mate? Did you learn those languages?
	My Journal

12-29-2006, 03:15 PM	#2589
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I have never did anything like this workout. I have seen renegade rows before, but I cant recall them, what are they?
	www.crossfit.com

12-29-2006, 03:19 PM	#2590
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Your certainly gonna be conditioned after that fufu.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

12-29-2006, 03:32 PM	#2593
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Thats right, I recall those now. You using kettleballs?
	www.crossfit.com

12-29-2006, 03:41 PM	#2594
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,234 Photos: 7	Nope, I said DB's.
	fufu's 1337 Journal Your diet will set you free.

12-29-2006, 04:53 PM	#2598
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Yeah, next week you can push your Mom in her car to the grocery store.
	No strength within, no respect without - Kasmiri Proverb

12-29-2006, 06:13 PM	#2599
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	I always just use a backpack with weights in it and tighten the shoulder straps.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

12-30-2006, 10:58 AM	#2601
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,234 Photos: 7	Weight is 190 lbs today.
	fufu's 1337 Journal Your diet will set you free.

12-30-2006, 12:18 PM	#2604
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	It sucks when relationships go downhill.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson