Fu Fu's l337 journal

fufu · 05-11-2006, 03:32 PM

Weight was 174 lbs this morning.

Today's workout -

standing overhead bb press - RI 90 seconds
set #1 - 4 reps at 135 lbs
set #2 - 4 reps at 135 lbs PR

Wow these were easy. I am impressed with myself. I'm just gonna keep bumping these up 5 lbs every week because so far is has been working great.

face pulls - RI 60-75 seconds
set #1 - 5 reps at 135 lbs
set #2 - 5 reps at 135 lbs
set #3 - 5 reps at 135 lbs PR

dips RI 80 seconds
set #1 - 10 reps at bodyweight
set #2 - 10 reps at bodyweight PR

dumb bell lateral raises - RI 90 seconds
set #1 - 10 reps each arm at 30 lbs
set #2 - 10 reps each arm at 30 lbs PR drop set w/
20 reps each arm at 15 lbs

only did the drop set on set #2
Funny how heavy 15 lbs feels on a drop set between reps 15-20

dumb bell static holds RI 80 seconds
set #1 - 35 seconds at x2 100 lbs PR
set #2 - 22 seconds at x2 100 lbs

PR-mania today. Great workout. I am looking forward to squats tommarow.

Seanp156 · 05-11-2006, 05:10 PM

Nice workout, especially the overhead presses.

fufu · 05-11-2006, 07:24 PM

Quote:

Originally Posted by Seanp156

Nice workout, especially the overhead presses.

ty ty!

Brutus_G · 05-11-2006, 09:41 PM

Yea man you must have some iron clapped shoulders. Good dips also.

fufu · 05-11-2006, 10:50 PM

Quote:

Originally Posted by Brutus_G

Yea man you must have some iron clapped shoulders. Good dips also.

lawl, thank you, I really appreciate it.

Brutus_G · 05-12-2006, 05:58 AM

FuFu what's your current split or routine for workouts. My bad if you already posted it. Dude i think i'm gonna lower the reps to like 6-8 range for a while with the squats changing between 8-12 and 5-6

Seanp156 · 05-12-2006, 10:05 AM

Quote:

Originally Posted by Brutus_G

FuFu what's your current split or routine for workouts. My bad if you already posted it. Dude i think i'm gonna lower the reps to like 6-8 range for a while with the squats changing between 8-12 and 5-6

Here you go, on page 9

Quote:

Originally Posted by fufu

This is my workout template.

monday - bench work/hypertrophy training on chest/shoulders/triceps
tuesday - deadlift work/hypertrophy training on back/biceps
wednesday - rest
thursday - accessory work shoulders/grip/upper back/chest/triceps
friday - squat work/hypertrophy training quads/hamstrings/lowerback/calves
weekend - rest

So basically like a push/pull/legs routine but modded for a combination of powerlifting and hypertrophy. I switch up rep ranges occasionally but I keep them lower(1-6) on the big compound movements for the most part. It has been working great.

The only worry I have is this:
On tuesday I do deadlifts, then thursday, overhead press, friday squats/sl sumo deads with moderately high intensity. I don't know if I am loading the spine too much.

Brutus_G · 05-12-2006, 10:07 AM

Brutus*hides face in shame and cries* lol thanks man.

Seanp156 · 05-12-2006, 10:21 AM

Quote:

Originally Posted by Brutus_G

Brutus*hides face in shame and cries* lol thanks man.

Hehe, NP... I just remembered him posting it at some time, so I went back to find it.

fufu · 05-12-2006, 12:05 PM

lawl, thanks sean.

fufu · 05-12-2006, 12:07 PM

I believed I pulled my left "serratus anterior". Weird pain I keep getting. I think it should be fine by monday though. Won't matter today because it is squat time!

fufu · 05-12-2006, 04:44 PM

Today's workout -

squats RI 90 seconds
set #1 - 10 reps at 115 lbs (warm up)
set #2 - 6 reps at 215 lbs (ATG)
set #3 - 6 reps at 215 lbs (ATG)
set #4 - 6 reps at 215 lbs (ATG)
set #5 - 6 reps at 225 lbs (ATG) PR (for ATG)

Awesome squattage today. My mental game is getting stronger. I just turned my music wicked loud and unracked the weight and got to it, I am getting more confident on these ATG's. I decided to kick the weight up a bit on the last set.

leg extensions RI 80 seconds
set #1 - 15 reps at 210 lbs
set #2 - 12 reps at 195 lbs
set #3 - 3 reps at 180 lbs, 3 reps at 165 lbs, 3 reps at 150 lbs, 3 reps at 135 lbs, 3 reps at 120 lbs, 3 reps at 105 lbs, 3 reps at 90 lbs, 3 reps at 75 lbs, 3 reps at 60 lbs, 3 reps at 45 lbs, 3 reps at 30 lbs, 3 reps at 15 lbs

Most painful dropset I have ever done. I don't know why I decided to do it. Wanted to shock my legs a bit. I had an amazing pump after this. I couldn't even bend my leg back it was so tight.

stiff-legged deadlifts (sumo stance) - RI 60 seconds
set #1 - 10 reps at 135 lbs (warm up)
set #2 - 10 reps at 225 lbs DOH
set #3 - 10 reps at 225 lbs DOH

seated leg curl - RI 75 seconds
set #1 - 10 reps at 150 lbs
set #2 - 10 reps at 165 lbs

smith calve raises - RI 60 seconds
set #1 - 12 reps at 155 lbs
set #2 - 12 reps at 165 lbs
set #3 - 12 reps at 185 lbs PR

Awesome workout. Great ending to this week's sessions. I am not going to do anything on the weekend except eat, play video games, watch TV, and hang out with friends.

EDIT: I have no friends.

lawl

fufu · 05-13-2006, 02:59 PM

Mmm I had a delicious 1000 calories breakfast this morning

Seanp156 · 05-13-2006, 04:09 PM

Quote:

Originally Posted by fufu

EDIT: I have no friends.

lawl

I feel like that too after high school... You hardly get a chance to know someone switching classes every quarter, and I don't really hang out with many of my high school friends anymore since most of them just drink and smoke for fun...

shiznit2169 · 05-13-2006, 06:51 PM

Quote:

Originally Posted by Seanp156

I feel like that too after high school... You hardly get a chance to know someone switching classes every quarter, and I don't really hang out with many of my high school friends anymore since most of them just drink and smoke for fun...

same here .. all my friends party a lot and some smoke. They have great personalities and are into sports and chillin and stuff, but the drinking is the only downside. So when they are drinking, i am having my protein shake. When they are eating pizza and fries, i am having chicken and potatoes.

Brutus_G · 05-13-2006, 10:16 PM

I can't wait for college. You get a real weight room,can do what you want(eat in class/leave class),and get to learn mainly what you want.

Edit alot of my current friends drink and smoke since in England drinking isn't a real big deal.

fufu · 05-13-2006, 11:36 PM

Quote:

Originally Posted by Brutus_G

I can't wait for college. You get a real weight room,can do what you want(eat in class/leave class),and get to learn mainly what you want.

Edit alot of my current friends drink and smoke since in England drinking isn't a real big deal.

Well I think it depends on the college if you can eat in class or leave whenever. In a big lecture it probably wouldn't matter. I don't want to take anything away from it though, it is awesome.

Doing you gen. eds suck though!

fufu · 05-13-2006, 11:38 PM

Meh, I smoke(not cigarettes) and drink on occasion. I haven't had alcohol in like...6 months though, lawl. Everything in moderation and balance, though! I wouldn't fuck up my training over it though.

fufu · 05-14-2006, 11:28 AM

Weight is 176.5 lbs this morning.

Up 2 1/2 lbs from a few days ago.

I think it because I pigged out yesterday.

Brutus_G · 05-14-2006, 11:33 AM

Good for you man(i mean the weight gain not the pigging out lol.)

fufu · 05-14-2006, 11:40 AM

Quote:

Originally Posted by Brutus_G

Good for you man(i mean the weight gain not the pigging out lol.)

ty ty.

I don't get my hopes up though because it be probably be shat away by the day's end. lawl.

Brutus_G · 05-14-2006, 11:41 AM

Lol oh the joys of bodybuilding

fufu · 05-15-2006, 12:35 PM

Today's workout -

bench press - RI 90 seconds
set #1 - 12 reps at 45 lbs(warm up)
set #2 - 10 reps at 115 lbs (warm up)
set #3 - 2 reps at 200 lbs
set #4 - 2 reps at 205 lbs PR
set #5 - missed 210 lbs

Ahg, I was pretty tired today. Didn't get enough sleep. I wasn't feeling confident on any of my bench today. Meh. I did get a PR though, even though it was only 5 lbs.

incline db press - RI 90 seconds
set #1 - 8 reps at x2 65 lbs
set #2 - 8 reps at x2 65 lbs
set #3 - 8 reps at x2 65 lbs

seated chest press machine - RI 90 seconds
set #1 - 10 reps at 150 lbs
set #2 - 10 reps at 150 lbs

close grip EZ bar bench - RI 90 seconds
set #1 - 8 reps at 70 lbs + bar
set #2 - 8 reps at 70 lbs + bar

close grip cable pushdown - RI 80 seconds
set #1 - 15 reps at 100 lbs
set #2 - 15 reps at 100 lbs

Ow, my triceps.

Today's workout was ok. It wasn't bad though. I kind of over exerted myself. The last 1/3 of my workout had to be comprimised a bit. I was expecting to get atleast 210 lbs on the ol' bench press today. I didn't feel nearly as "into" it as I did last week. I think I am gonna stray off from the high intensity benching for a while. Gonna start keeping it in the 6-10 range for the next couple weeks. Maybe pick up the db's a bit more on the flat press.

BigDyl · 05-15-2006, 12:49 PM

If you cut out 2 reps at 200, and 2 reps at 205, you'd have hit 215.

fufu · 05-15-2006, 01:06 PM

Quote:

Originally Posted by BigDyl

If you cut out 2 reps at 200, and 2 reps at 205, you'd have hit 215.

I think I could get that if I had been set up for "maxing out". I usually try to get PR's for reps. I'm getting close to 225 though!

Brutus_G · 05-15-2006, 10:54 PM

So are maxes just really stressful on the CNS? I might try the Me on bench on Monday ME on squat and dead lift on weds then just hypertrophy training for two days then back to max effort and lower reps.

05-11-2006, 03:32 PM	#241
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Weight was 174 lbs this morning. Today's workout - standing overhead bb press - RI 90 seconds set #1 - 4 reps at 135 lbs set #2 - 4 reps at 135 lbs PR Wow these were easy. I am impressed with myself. I'm just gonna keep bumping these up 5 lbs every week because so far is has been working great. face pulls - RI 60-75 seconds set #1 - 5 reps at 135 lbs set #2 - 5 reps at 135 lbs set #3 - 5 reps at 135 lbs PR dips RI 80 seconds set #1 - 10 reps at bodyweight set #2 - 10 reps at bodyweight PR dumb bell lateral raises - RI 90 seconds set #1 - 10 reps each arm at 30 lbs set #2 - 10 reps each arm at 30 lbs PR drop set w/ 20 reps each arm at 15 lbs only did the drop set on set #2 Funny how heavy 15 lbs feels on a drop set between reps 15-20 dumb bell static holds RI 80 seconds set #1 - 35 seconds at x2 100 lbs PR set #2 - 22 seconds at x2 100 lbs PR-mania today. Great workout. I am looking forward to squats tommarow.
	fufu's 1337 Journal Your diet will set you free.

05-11-2006, 05:10 PM	#242
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,140 Photos: 11	Nice workout, especially the overhead presses.
	My Journal

05-11-2006, 09:41 PM	#244
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Yea man you must have some iron clapped shoulders. Good dips also.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

05-12-2006, 05:58 AM	#246
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	FuFu what's your current split or routine for workouts. My bad if you already posted it. Dude i think i'm gonna lower the reps to like 6-8 range for a while with the squats changing between 8-12 and 5-6
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

05-12-2006, 10:07 AM	#248
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Brutushides face in shame and cries lol thanks man.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

05-12-2006, 12:05 PM	#250
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	lawl, thanks sean.
	fufu's 1337 Journal Your diet will set you free.

05-12-2006, 12:07 PM	#251
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	I believed I pulled my left "serratus anterior". Weird pain I keep getting. I think it should be fine by monday though. Won't matter today because it is squat time!
	fufu's 1337 Journal Your diet will set you free.

05-12-2006, 04:44 PM	#252
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Today's workout - squats RI 90 seconds set #1 - 10 reps at 115 lbs (warm up) set #2 - 6 reps at 215 lbs (ATG) set #3 - 6 reps at 215 lbs (ATG) set #4 - 6 reps at 215 lbs (ATG) set #5 - 6 reps at 225 lbs (ATG) PR (for ATG) Awesome squattage today. My mental game is getting stronger. I just turned my music wicked loud and unracked the weight and got to it, I am getting more confident on these ATG's. I decided to kick the weight up a bit on the last set. leg extensions RI 80 seconds set #1 - 15 reps at 210 lbs set #2 - 12 reps at 195 lbs set #3 - 3 reps at 180 lbs, 3 reps at 165 lbs, 3 reps at 150 lbs, 3 reps at 135 lbs, 3 reps at 120 lbs, 3 reps at 105 lbs, 3 reps at 90 lbs, 3 reps at 75 lbs, 3 reps at 60 lbs, 3 reps at 45 lbs, 3 reps at 30 lbs, 3 reps at 15 lbs Most painful dropset I have ever done. I don't know why I decided to do it. Wanted to shock my legs a bit. I had an amazing pump after this. I couldn't even bend my leg back it was so tight. stiff-legged deadlifts (sumo stance) - RI 60 seconds set #1 - 10 reps at 135 lbs (warm up) set #2 - 10 reps at 225 lbs DOH set #3 - 10 reps at 225 lbs DOH seated leg curl - RI 75 seconds set #1 - 10 reps at 150 lbs set #2 - 10 reps at 165 lbs smith calve raises - RI 60 seconds set #1 - 12 reps at 155 lbs set #2 - 12 reps at 165 lbs set #3 - 12 reps at 185 lbs PR Awesome workout. Great ending to this week's sessions. I am not going to do anything on the weekend except eat, play video games, watch TV, and hang out with friends. EDIT: I have no friends. lawl Last edited by fufu : 05-12-2006 at 07:52 PM. Reason: lawl
	fufu's 1337 Journal Your diet will set you free.

05-13-2006, 02:59 PM	#253
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Mmm I had a delicious 1000 calories breakfast this morning
	fufu's 1337 Journal Your diet will set you free.

05-13-2006, 10:16 PM	#256
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	I can't wait for college. You get a real weight room,can do what you want(eat in class/leave class),and get to learn mainly what you want. Edit alot of my current friends drink and smoke since in England drinking isn't a real big deal.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

05-13-2006, 11:38 PM	#258
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Meh, I smoke(not cigarettes) and drink on occasion. I haven't had alcohol in like...6 months though, lawl. Everything in moderation and balance, though! I wouldn't fuck up my training over it though.
	fufu's 1337 Journal Your diet will set you free.

05-14-2006, 11:28 AM	#259
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Weight is 176.5 lbs this morning. Up 2 1/2 lbs from a few days ago. I think it because I pigged out yesterday.
	fufu's 1337 Journal Your diet will set you free.

05-14-2006, 11:33 AM	#260
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Good for you man(i mean the weight gain not the pigging out lol.)
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

05-14-2006, 11:41 AM	#262
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Lol oh the joys of bodybuilding
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

05-15-2006, 12:35 PM	#263
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,476 Photos: 3	Today's workout - bench press - RI 90 seconds set #1 - 12 reps at 45 lbs(warm up) set #2 - 10 reps at 115 lbs (warm up) set #3 - 2 reps at 200 lbs set #4 - 2 reps at 205 lbs PR set #5 - missed 210 lbs Ahg, I was pretty tired today. Didn't get enough sleep. I wasn't feeling confident on any of my bench today. Meh. I did get a PR though, even though it was only 5 lbs. incline db press - RI 90 seconds set #1 - 8 reps at x2 65 lbs set #2 - 8 reps at x2 65 lbs set #3 - 8 reps at x2 65 lbs seated chest press machine - RI 90 seconds set #1 - 10 reps at 150 lbs set #2 - 10 reps at 150 lbs close grip EZ bar bench - RI 90 seconds set #1 - 8 reps at 70 lbs + bar set #2 - 8 reps at 70 lbs + bar close grip cable pushdown - RI 80 seconds set #1 - 15 reps at 100 lbs set #2 - 15 reps at 100 lbs Ow, my triceps. Today's workout was ok. It wasn't bad though. I kind of over exerted myself. The last 1/3 of my workout had to be comprimised a bit. I was expecting to get atleast 210 lbs on the ol' bench press today. I didn't feel nearly as "into" it as I did last week. I think I am gonna stray off from the high intensity benching for a while. Gonna start keeping it in the 6-10 range for the next couple weeks. Maybe pick up the db's a bit more on the flat press.
	fufu's 1337 Journal Your diet will set you free.

05-15-2006, 10:54 PM	#266
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	So are maxes just really stressful on the CNS? I might try the Me on bench on Monday ME on squat and dead lift on weds then just hypertrophy training for two days then back to max effort and lower reps.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden