Fu Fu's l337 journal

fufu · 03-19-2006, 08:06 AM

Well I'm starting a journal. I don't know if I will get comments/tips or whatnot and maybe it will be a comeplete waste of time...hopefully!

I just turned 19 years old and I have 5 1/2 months to get strong as I can before I go back to college. I am currently 180 lbs pound, 5' 11" and at approx a 10-12 percent bf. The most I've ever been was 190 lbs. I've been weightlifting a bit more than a year now, almost exactly a year actually. However, I've only had a good training program for the past 4 1/2 months. The biggest thing I started doing in the last 4 1/2 months is...training LEGS.

I'm one week into a cut and diet/training is going great. I've also started doing HIIT twice a week. I'm on a low carb/refeed diet.

As for supplements I am currently using the following:
Whey, fish oil capsules, multivitamin, lean fuel extreme(which I've already had fantastic results), and glutamine.

I train 4 times a week. My program is as follows.
monday - chest/triceps
tuesday - back/biceps
wednesday - HIIT cardio for 10-20 minutes/rest
thursday - shoulders/traps/grip/calves
friday - quads and hamstrings
saturday - rest
sunday - HIIT cardio 10-20 minutes/rest

I've been training at a high intensity for the past 2 months and I'm going to start my training journal with an unloading/active recovery phase for a week. I know I know, what a way to start a journal. In a week I'll be back to with a much higher intensity.

Thanks to anyone who wishes to follow this. If anyone wants to support me on this journal I will gladly do likewise.

Seanp156 · 03-19-2006, 10:45 AM

Quote:

Originally Posted by fufu

Well I'm starting a journal. I don't know if I will get comments/tips or whatnot and maybe it will be a comeplete waste of time...hopefully!

I just turned 19 years old and I have 5 1/2 months to get strong as I can before I go back to college. I am currently 180 lbs pound, 5' 11" and at approx a 10-12 percent bf. The most I've ever been was 190 lbs. I've been weightlifting a bit more than a year now, almost exactly a year actually. However, I've only had a good training program for the past 4 1/2 months. The biggest thing I started doing in the last 4 1/2 months is...training LEGS.

I'm one week into a cut and diet/training is going great. I've also started doing HIIT twice a week. I'm on a low carb/refeed diet.

As for supplements I am currently using the following:
Whey, fish oil capsules, multivitamin, lean fuel extreme(which I've already had fantastic results), and glutamine.

I train 4 times a week. My program is as follows.
monday - chest/triceps
tuesday - back/biceps
wednesday - HIIT cardio for 10-20 minutes/rest
thursday - shoulders/traps/grip/calves
friday - quads and hamstrings
saturday - rest
sunday - HIIT cardio 10-20 minutes/rest

I've been training at a high intensity for the past 2 months and I'm going to start my training journal with an unloading/active recovery phase for a week. I know I know, what a way to start a journal. In a week I'll be back to with a much higher intensity.

Thanks to anyone who wishes to follow this. If anyone wants to support me on this journal I will gladly do likewise.

Sounds good... Why 5.5 month to get as strong as you can? Are you planning on playing a sport when you go back, or is it just a personal goal?

fufu · 03-19-2006, 10:55 AM

Quote:

Originally Posted by Seanp156

Sounds good... Why 5.5 month to get as strong as you can? Are you planning on playing a sport when you go back, or is it just a personal goal?

Well I should rephrase that. In the next 5 1/2 months I can base my life around diet/weightlifting. When college comes around I'm going to have to sacrifice alot - classes, diet(ah!), and of course socializing. I will be getting a membership to a Gold's Gym when I to college and I'm going to put as much as I can into training, but as of now I can truly devote most of my time to it.

drew.haynes · 03-19-2006, 11:08 AM

Seanp156 · 03-19-2006, 12:11 PM

Quote:

Originally Posted by fufu

Well I should rephrase that. In the next 5 1/2 months I can base my life around diet/weightlifting. When college comes around I'm going to have to sacrifice alot - classes, diet(ah!), and of course socializing. I will be getting a membership to a Gold's Gym when I to college and I'm going to put as much as I can into training, but as of now I can truly devote most of my time to it.

That's one thing that's kinda nice about being at home while going to college.... I can still have total control of my diet for the most part.... I'm guessing you're living in a dorm? Do the dorms have any sort of kitchen (stovetop, fridge, microwave)?

When I was living in a dorm (hated it), they at least had a mini-fridge, a couple stovetops, and a place for a microwave, so I could still have eggs, oatmeal, and fish/chicken if I made it on the stovetop.

So, you're already done with college this year? In March???

fufu · 03-19-2006, 01:06 PM

Quote:

Originally Posted by Seanp156

That's one thing that's kinda nice about being at home while going to college.... I can still have total control of my diet for the most part.... I'm guessing you're living in a dorm? Do the dorms have any sort of kitchen (stovetop, fridge, microwave)?

When I was living in a dorm (hated it), they at least had a mini-fridge, a couple stovetops, and a place for a microwave, so I could still have eggs, oatmeal, and fish/chicken if I made it on the stovetop.

So, you're already done with college this year? In March???

Well I had a brief time at college last fall semester but I left because of personal reasons. I got a full refund and I'm heading back this fall semester. I don't even have any credits yet.

There is a kitchen on the bottom floor of most dorms, which I will be taking full advantage of. I could live in an apartment with my brother but I would rather have the social experience. I will have a microwave/minifridge in my room too.

fufu · 03-19-2006, 01:27 PM

Quote:

Originally Posted by drew.haynes

leet

Seanp156 · 03-19-2006, 03:20 PM

Quote:

Originally Posted by fufu

Well I had a brief time at college last fall semester but I left because of personal reasons. I got a full refund and I'm heading back this fall semester. I don't even have any credits yet.

There is a kitchen on the bottom floor of most dorms, which I will be taking full advantage of. I could live in an apartment with my brother but I would rather have the social experience. I will have a microwave/minifridge in my room too.

Cool, when I went to my first college I couldn't stand it... left after 3 weeks... It definately wasn't the right college for me...... I really gotta decide where I'm going to go to school this summer

.

drew.haynes · 03-19-2006, 03:30 PM

It's tough dude. Same situation for me. I LOVE getting to hang out with a lot of great people and live on campus, but I wanna get big and strong too. It's really rough.

fufu · 03-20-2006, 12:27 AM

Quote:

Originally Posted by drew.haynes

It's tough dude. Same situation for me. I LOVE getting to hang out with a lot of great people and live on campus, but I wanna get big and strong too. It's really rough.

It is very tough. I just can't stand losing what I spent months to achieve. Hopefully I will find balance.

fufu · 03-20-2006, 07:26 AM

Today is my first day of a week long period of low intensity active recovery.
Here's my workout:

db flat bench press: 1x10 at x2 50 lbs(warmup)
bb flat bench press: 3x6 at 135 lbs
bb incline bench press: 2x6 at 135 lbs
cable flies: 2x8 at x2 50 lbs

EZ bar close grip bench: 2x6 at 100 lbs(if the EZ bar is 30 lbs, not sure)
close grip cable pushdown: 2x8 at 120 lbs

db seated shoulder press: 3x6 at x2 40 lbs

My rest intervals today were 1 min. on the compound movements and 30 seconds on the isolation movements. This rest time wasn't really an issue considering the intensity.

This workout was very easy(as it was planned). It sure felt better going to the gym for some activity instead of taking the day off. I just have to remember to not let me ego get ahold of me and keep the intensity down because I am recovering, I have to remember that.

Today was actually my first day doing incline bb presses instead of db. They felt a bit awkward while racking and unracking the weight. The rack hooks are a few inches farther behind me than I would like.

I've found I really like using the EZ bar to do cg benching because of the way I can hold it with a very narrow grip. It is a bit tough hoisting it back if I don't have someone to hand it to me though.

My shoulders felt a bit uncomfortable while shoulder pressing with the dumb bells. I definatly feel more comfortable using the barbell because it stays in front of me more.

Today is my carb refeed day! I've already had large amounts of pasta and I've also had some low fat no sugar added ice cream.

Seanp156 · 03-20-2006, 12:09 PM

Yeah, I hate how some racks have the bar farther back than you want... Most of the racks at my gym aren't TOO bad, but the seated military press one is horrible, so I just do them standing.

If it bothers you, you could ask someone to give you a liftoff, or if you're doing flat BB, you could use a power rack and move the bench exactly where you want it... Plus, you don't need a spotter (just set the safety pins) that way if you're going heavy.

fufu · 03-21-2006, 03:06 AM

Quote:

Originally Posted by Seanp156

Yeah, I hate how some racks have the bar farther back than you want... Most of the racks at my gym aren't TOO bad, but the seated military press one is horrible, so I just do them standing.

If it bothers you, you could ask someone to give you a liftoff, or if you're doing flat BB, you could use a power rack and move the bench exactly where you want it... Plus, you don't need a spotter (just set the safety pins) that way if you're going heavy.

I hate asking for a spot, especially at 5:30 in the morning when the gym is full of old people and spinning nuts. I do ask if I really need one though.

My gym doesn't have a power rack.

It has a rack with two flat bars to catch the barbell that are in a terminal position though. Too high for benching.

fufu · 03-21-2006, 01:57 PM

I started out the day nicely by being woken up by my dog at 4:30 a.m. I decided to get up anyways. My gym just put in 6 or 7 brand new treadmills, so that is pretty l337. I decided to test one out for a warm up walk.

Today I am proceeding with active recovery.

wide grip DOH chin up - 2x4 at bodyweight

low cable pulley row(neutral grip?) - 2x8 at 105 lbs

DB rows - 2x8 at 60 lbs

deadifts - 1x6 at 135
1x6 at 225

dumb bell alt. curls -
x1 warm up set
1x12 at x2 40 lbs
1x8 at x2 40 lbs (curls were suprisingly easy, I haven't done them in a while)

DB concentration curls - 2x6 at 40 lbs (I used to do these all the time like a nub, I decided to try them again for old time's sake.)

I saw my friend at the gym today and I asked him how his lifts are. He is around 200-210 lbs and he claimed he can bench 295, SL deadlift 405 for reps, and squat 610. I always knew he was really strong but those lifts are phenomonal for an 18 year old. He also used to just train on and off. He is not one who would lie or exaggerate so I'm very impressed. Hopefully I can see him move that weight. He should really enter a PL competetion. If he trained consistantly with a good program I bet he could be world class. I don't know if he juices though...lawl I don't think so though. Even if he did those numbers are still amazing. DAMN!

Seanp156 · 03-21-2006, 02:00 PM

Damn... I went to bed AT 4:30 AM

when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.

fufu · 03-24-2006, 09:36 AM

Played tennis yesterday for the first time since last fall. It was great, I think I actually played better than the last time I had picked up a racket. My serve got better, my forehand got better, and I find I can scramble to hit those balls I used to not be able to. I'm gonna play again today and then possibly help out with my old high school's tennis team. The girls on it are smoking! I like taking time off from the gym. kekekeke

fufu · 03-27-2006, 05:46 PM

Today was my first doing chest/tricpes/light shoulders in two weeks...I thought I would come back stronger but now that I think about, that wouldn't make much sense. This is probably the worst workout I've had in a while. My reps are all over the place because I didn't know where my strength was at.

dumb bell press:
set #1 - 10 reps at x2 55 (warm up)
set #2 - 3 reps at x2 85 lbs
set #3 - 6 rep at x2 80 lbs
set#4 - 4 reps at x2 75

I realized my strength wasn't where it was at before so I decided to do incline presses at x2 65 instead of x2 75. I couldn't even get the weight up.

at this point I left because I was so pissed about my sets.
I expected 3 sets of 4 reps at x2 85 lbs. I figured I wouldn't be going to failure on any of these. About half way home I turned around to finish because I would have been pissed at myself the rest of the day.

I came back and finished with this
incline db chest press:
set #1 - 6 reps at x2 60 lbs
set #2 - 6 reps at x2 60 lbs

pec deck
set #1 - 8 reps at 150 lbs
set #2 - 7 reps at 150 lbs

close grip bench with EZ bar
set #1 - 8 reps at 90 lbs plus the EZ bar(so another 30 lbs I guess? I don't know how much it weighs.
set #2 - 4 reps at 90 lbs plus EZ bar(last reps and a half was helped with a spotter...lame lame lame.)

single handed dumb bell extensions
set #1 - 4 reps at 30 lbs each arm
set #2 - 6 reps at 25 lbs each arm

That is it, hopefully my strength decrease was from taking time off. I guess I need to get aclimated to the weights again. I figure the time off will yield more progression than hindering my results in the long run.

fufu · 03-30-2006, 04:37 PM

Today's workout (3/28) was much better.

DB rows
set #1 - 10 reps each side at 50 lbs
set #2 - 6 reps each side at 80 lbs
set #3 - 4 reps each side at 85 lbs
set #4 - 4 reps each side at 90 lbs
set #5 - 4 reps each side at 95 lbs

DOH widegrip cable pulldown
set #1 - 6 reps at 150 lbs
set #2 - 6 reps at 150 lbs

low cable rows
set #1 - 6 reps at 135 lbs
set #2 - 6 reps at 135 lbs

DOH grip deadlifts
set #1 - 10 at 135 lbs(warmup)
set #2 - 6 at 225 lbs
set #3 - 6 reps at 235 lbs
set #4 - 6 reps at 245 lbs

EZ bar standing curls:
set #1 - 10 reps at 20 lbs+bar(warmup)
set #2 - 8 reps at 50 lbs +bar
set #3 - 6 reps at 50 lbs +bar

standing DB preacher curls
set #1 - 5 reps each arm at 30 lbs

machine preacher curls:
8 reps at 120 lbs

This workout felt great. Deadlifts felt the best they ever have. My form felt awesome, the weight felt light, and I only had to rest about 1 1/2 minutes between sets. Looks like my week break payed off.

fufu · 03-30-2006, 04:41 PM

Today(3/29) I did HIIT cardio for the first time outside. Wow I was smoked by the end of it. I did ten minutes down in a park near my house. I sprinted about 100 meters, then jogged/walked 150 meters. By the end of it I was starting to feel like puking. Haven't felt that since cross country back in highschool when my coach made us fun 800/600/400/200 meter intervals.

MJH · 03-31-2006, 06:19 PM

Workouts are looking solid man, keep it up.

EricCamper · 03-31-2006, 06:40 PM

Ahhh..Cross Country....Yes... I remember Fartlicks....Or Indian Runs.....Cant remember which one is which, but the last guy sprinted to the front of the line and then repeated.....BUT...My favorite was fox and the hound...hehe...
We gave the JV a small head start...about a half mile...or less....then we had to chase them down like dogs.....And if all of us did not catch them...Well....Sprints galore....and then more running....Wish I kept up with it....Trying to get back into the 5k's again, but working slowly to it of course....workouts look good..

fufu · 03-31-2006, 11:41 PM

Quote:

Originally Posted by M.J.H.

Workouts are looking solid man, keep it up.

Thank you!

fufu · 03-31-2006, 11:45 PM

Quote:

Originally Posted by EricCamper

Ahhh..Cross Country....Yes... I remember Fartlicks....Or Indian Runs.....Cant remember which one is which, but the last guy sprinted to the front of the line and then repeated.....BUT...My favorite was fox and the hound...hehe...
We gave the JV a small head start...about a half mile...or less....then we had to chase them down like dogs.....And if all of us did not catch them...Well....Sprints galore....and then more running....Wish I kept up with it....Trying to get back into the 5k's again, but working slowly to it of course....workouts look good..

Yes we did those. Thankfully only about 20 percent of the team was fast so they weren't that bad. We called them Indian runs.

5k's are tough to get back into. I think I only ran one after high school. Oh wait, I signed up for it and then ended up just getting my tshirt and not running.

fufu · 03-31-2006, 11:48 PM

Ok I did legs on friday but I had done the workout at 5 am after staying up all night so it was shitty, that's all I'm gonna say. I'm on a weird schedule and trying to get it back to waking up at 7 am again. gah!

This week my numbers should back to normal from taking time off I believe. Hopefully.

BTW my cut has been going awesome.

03-19-2006, 03:30 PM	#9
drew.haynes Registered User Join Date: Apr 2005 Location: Tulsa, OK, USA Posts: 603	It's tough dude. Same situation for me. I LOVE getting to hang out with a lot of great people and live on campus, but I wanna get big and strong too. It's really rough.
	195 @ 10% B/S/D:320/385/445

03-20-2006, 07:26 AM	#11
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Today is my first day of a week long period of low intensity active recovery. Here's my workout: db flat bench press: 1x10 at x2 50 lbs(warmup) bb flat bench press: 3x6 at 135 lbs bb incline bench press: 2x6 at 135 lbs cable flies: 2x8 at x2 50 lbs EZ bar close grip bench: 2x6 at 100 lbs(if the EZ bar is 30 lbs, not sure) close grip cable pushdown: 2x8 at 120 lbs db seated shoulder press: 3x6 at x2 40 lbs My rest intervals today were 1 min. on the compound movements and 30 seconds on the isolation movements. This rest time wasn't really an issue considering the intensity. This workout was very easy(as it was planned). It sure felt better going to the gym for some activity instead of taking the day off. I just have to remember to not let me ego get ahold of me and keep the intensity down because I am recovering, I have to remember that. Today was actually my first day doing incline bb presses instead of db. They felt a bit awkward while racking and unracking the weight. The rack hooks are a few inches farther behind me than I would like. I've found I really like using the EZ bar to do cg benching because of the way I can hold it with a very narrow grip. It is a bit tough hoisting it back if I don't have someone to hand it to me though. My shoulders felt a bit uncomfortable while shoulder pressing with the dumb bells. I definatly feel more comfortable using the barbell because it stays in front of me more. Today is my carb refeed day! I've already had large amounts of pasta and I've also had some low fat no sugar added ice cream.
	fufu's 1337 Journal Your diet will set you free.

03-20-2006, 12:09 PM	#12
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11	Yeah, I hate how some racks have the bar farther back than you want... Most of the racks at my gym aren't TOO bad, but the seated military press one is horrible, so I just do them standing. If it bothers you, you could ask someone to give you a liftoff, or if you're doing flat BB, you could use a power rack and move the bench exactly where you want it... Plus, you don't need a spotter (just set the safety pins) that way if you're going heavy.
	My Journal

03-21-2006, 01:57 PM	#14
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	I started out the day nicely by being woken up by my dog at 4:30 a.m. I decided to get up anyways. My gym just put in 6 or 7 brand new treadmills, so that is pretty l337. I decided to test one out for a warm up walk. Today I am proceeding with active recovery. wide grip DOH chin up - 2x4 at bodyweight low cable pulley row(neutral grip?) - 2x8 at 105 lbs DB rows - 2x8 at 60 lbs deadifts - 1x6 at 135 1x6 at 225 dumb bell alt. curls - x1 warm up set 1x12 at x2 40 lbs 1x8 at x2 40 lbs (curls were suprisingly easy, I haven't done them in a while) DB concentration curls - 2x6 at 40 lbs (I used to do these all the time like a nub, I decided to try them again for old time's sake.) I saw my friend at the gym today and I asked him how his lifts are. He is around 200-210 lbs and he claimed he can bench 295, SL deadlift 405 for reps, and squat 610. I always knew he was really strong but those lifts are phenomonal for an 18 year old. He also used to just train on and off. He is not one who would lie or exaggerate so I'm very impressed. Hopefully I can see him move that weight. He should really enter a PL competetion. If he trained consistantly with a good program I bet he could be world class. I don't know if he juices though...lawl I don't think so though. Even if he did those numbers are still amazing. DAMN!
	fufu's 1337 Journal Your diet will set you free.

03-21-2006, 02:00 PM	#15
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11	Damn... I went to bed AT 4:30 AM when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.
	My Journal

03-19-2006, 08:06 AM	#1
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Fu Fu's l337 journal Well I'm starting a journal. I don't know if I will get comments/tips or whatnot and maybe it will be a comeplete waste of time...hopefully! I just turned 19 years old and I have 5 1/2 months to get strong as I can before I go back to college. I am currently 180 lbs pound, 5' 11" and at approx a 10-12 percent bf. The most I've ever been was 190 lbs. I've been weightlifting a bit more than a year now, almost exactly a year actually. However, I've only had a good training program for the past 4 1/2 months. The biggest thing I started doing in the last 4 1/2 months is...training LEGS. I'm one week into a cut and diet/training is going great. I've also started doing HIIT twice a week. I'm on a low carb/refeed diet. As for supplements I am currently using the following: Whey, fish oil capsules, multivitamin, lean fuel extreme(which I've already had fantastic results), and glutamine. I train 4 times a week. My program is as follows. monday - chest/triceps tuesday - back/biceps wednesday - HIIT cardio for 10-20 minutes/rest thursday - shoulders/traps/grip/calves friday - quads and hamstrings saturday - rest sunday - HIIT cardio 10-20 minutes/rest I've been training at a high intensity for the past 2 months and I'm going to start my training journal with an unloading/active recovery phase for a week. I know I know, what a way to start a journal. In a week I'll be back to with a much higher intensity. Thanks to anyone who wishes to follow this. If anyone wants to support me on this journal I will gladly do likewise.

03-19-2006, 11:08 AM	#4
drew.haynes Registered User Join Date: Apr 2005 Location: Tulsa, OK, USA Posts: 603	leet
	195 @ 10% B/S/D:320/385/445

03-24-2006, 09:36 AM	#16
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Played tennis yesterday for the first time since last fall. It was great, I think I actually played better than the last time I had picked up a racket. My serve got better, my forehand got better, and I find I can scramble to hit those balls I used to not be able to. I'm gonna play again today and then possibly help out with my old high school's tennis team. The girls on it are smoking! I like taking time off from the gym. kekekeke
	fufu's 1337 Journal Your diet will set you free.

03-27-2006, 05:46 PM	#17
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Today was my first doing chest/tricpes/light shoulders in two weeks...I thought I would come back stronger but now that I think about, that wouldn't make much sense. This is probably the worst workout I've had in a while. My reps are all over the place because I didn't know where my strength was at. dumb bell press: set #1 - 10 reps at x2 55 (warm up) set #2 - 3 reps at x2 85 lbs set #3 - 6 rep at x2 80 lbs set#4 - 4 reps at x2 75 I realized my strength wasn't where it was at before so I decided to do incline presses at x2 65 instead of x2 75. I couldn't even get the weight up. at this point I left because I was so pissed about my sets. I expected 3 sets of 4 reps at x2 85 lbs. I figured I wouldn't be going to failure on any of these. About half way home I turned around to finish because I would have been pissed at myself the rest of the day. I came back and finished with this incline db chest press: set #1 - 6 reps at x2 60 lbs set #2 - 6 reps at x2 60 lbs pec deck set #1 - 8 reps at 150 lbs set #2 - 7 reps at 150 lbs close grip bench with EZ bar set #1 - 8 reps at 90 lbs plus the EZ bar(so another 30 lbs I guess? I don't know how much it weighs. set #2 - 4 reps at 90 lbs plus EZ bar(last reps and a half was helped with a spotter...lame lame lame.) single handed dumb bell extensions set #1 - 4 reps at 30 lbs each arm set #2 - 6 reps at 25 lbs each arm That is it, hopefully my strength decrease was from taking time off. I guess I need to get aclimated to the weights again. I figure the time off will yield more progression than hindering my results in the long run.
	fufu's 1337 Journal Your diet will set you free.

03-30-2006, 04:37 PM	#18
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Today's workout (3/28) was much better. DB rows set #1 - 10 reps each side at 50 lbs set #2 - 6 reps each side at 80 lbs set #3 - 4 reps each side at 85 lbs set #4 - 4 reps each side at 90 lbs set #5 - 4 reps each side at 95 lbs DOH widegrip cable pulldown set #1 - 6 reps at 150 lbs set #2 - 6 reps at 150 lbs low cable rows set #1 - 6 reps at 135 lbs set #2 - 6 reps at 135 lbs DOH grip deadlifts set #1 - 10 at 135 lbs(warmup) set #2 - 6 at 225 lbs set #3 - 6 reps at 235 lbs set #4 - 6 reps at 245 lbs EZ bar standing curls: set #1 - 10 reps at 20 lbs+bar(warmup) set #2 - 8 reps at 50 lbs +bar set #3 - 6 reps at 50 lbs +bar standing DB preacher curls set #1 - 5 reps each arm at 30 lbs machine preacher curls: 8 reps at 120 lbs This workout felt great. Deadlifts felt the best they ever have. My form felt awesome, the weight felt light, and I only had to rest about 1 1/2 minutes between sets. Looks like my week break payed off.
	fufu's 1337 Journal Your diet will set you free.

03-30-2006, 04:41 PM	#19
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Today(3/29) I did HIIT cardio for the first time outside. Wow I was smoked by the end of it. I did ten minutes down in a park near my house. I sprinted about 100 meters, then jogged/walked 150 meters. By the end of it I was starting to feel like puking. Haven't felt that since cross country back in highschool when my coach made us fun 800/600/400/200 meter intervals.
	fufu's 1337 Journal Your diet will set you free.

03-31-2006, 06:19 PM	#20
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Workouts are looking solid man, keep it up.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

03-31-2006, 06:40 PM	#21
EricCamper Graphics Guru Join Date: Aug 2003 Location: Delaware Posts: 71 Photos: 8	Ahhh..Cross Country....Yes... I remember Fartlicks....Or Indian Runs.....Cant remember which one is which, but the last guy sprinted to the front of the line and then repeated.....BUT...My favorite was fox and the hound...hehe... We gave the JV a small head start...about a half mile...or less....then we had to chase them down like dogs.....And if all of us did not catch them...Well....Sprints galore....and then more running....Wish I kept up with it....Trying to get back into the 5k's again, but working slowly to it of course....workouts look good..
	Eric Camper Graphics Designer http://www.dbfinc.com/studio3d/Pics/...ell_squats.gif http://www.dbfinc.com/studio3d/Pics/...ell_revers.gif http://www.dbfinc.com/studio3d/Pics/...e_grip_bar.gif Click here for my Journal

03-31-2006, 11:48 PM	#24
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Ok I did legs on friday but I had done the workout at 5 am after staying up all night so it was shitty, that's all I'm gonna say. I'm on a weird schedule and trying to get it back to waking up at 7 am again. gah! This week my numbers should back to normal from taking time off I believe. Hopefully. BTW my cut has been going awesome.
	fufu's 1337 Journal Your diet will set you free.