Fu Fu's l337 journal

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  1. #7501
    fiendish thingy
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    Today -

    warm up

    front squat - RI 2 minutes
    3x3 195 lbs
    2x10 175 lbs

    unilateral DB RDL - RI 2 minutes
    3x5 each side w/ x2 55 lbs

    barbell RDL - RI 2 minutes
    3x8 w/ 225 lbs (DOH grip, chalk)

    calf raise on leg press - RI 2 minutes
    3x12 w/ x2 105 lbs

    leg extension - RI 90 seconds
    3x15 #180

    side planks - RI 60 seconds
    3x40 seconds each side

    Done. Awesome session.

  2. #7502
    fiendish thingy
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    Today -

    warm up

    weighted chin up - RI 3 minutes
    5x5 +30 lbs (neutral grip)

    flat DB bench press - RI 3 minutes
    5x5 w/ x2 85 lbs

    unilateral DB row - RI 2 minutes
    3x10 each side 100 lbs

    standard plank - RI 40 seconds
    4x40 seconds

    machine chest press - RI 2 minutes
    3x12 #200

    EZ bar curl (wider grip -
    3x8 w/ 90 lbs
    super set w/
    OH rope elbow extension -
    3x8 #140
    RI - 90 seconds

    hip mobility

    Awesome session. Everything felt really strong.

  3. #7503
    fiendish thingy
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    Today -

    warm up

    deadlift - RI 3 minutes
    3x3 315 lbs
    2x10 265 lbs (DOH grip, chalk)

    DB Bulgarian squat - RI 3 minutes
    4x8 each side w/ x2 50 lbs

    calf raise on leg press - RI 2 minutes
    2x15 w/ x2 105 lbs

    BW roll outs from knees - RI 60 seconds
    5x9

    Done. Awesome session. Deadlifts felt great. Bulgarian squats were tough.

  4. #7504
    fiendish thingy
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    Today -

    warm up

    unilateral DB OHP - RI 3 minutes
    4x7 each side 55 lbs

    BW chin up - RI 3 minutes
    1x12,11,10,9 (5 minute RI before last set)

    BW push up - RI 3 minutes
    4x18

    alternating DB curl - RI 2 minutes
    3x10 each side w/ x2 35 lbs

    by the horns OH KB elbow extension - RI 2 minutes
    3x16 w/ 35 lbs

    hip mobility

    Done. Tough.

  5. #7505
    fiendish thingy
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    Today -

    front squat -
    3x3 205 lbs
    2x10 185 lbs

    unilateral DB RDL - RI 2 minutes
    3x5 each side w/ x2 60 lbs

    barbell RDL - RI 3 minutes
    3x8 235 lbs

    calf raise on leg press - RI 2 minutes
    3x12 #235

    leg extension - RI 2 minutes
    3x15 #190

    side planks - RI 60 seconds
    3x45 seconds each side

    Done. 10 rep sets of the front squat were tough, but doable.

  6. #7506
    fiendish thingy
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    44 Posts
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    91472575

    Today -

    warm up

    flat DB bench press - RI 3 minutes
    5x3 w/ x2 90 lbs

    weighted chin up - RI 3 minutes
    5x5 +35 lbs (neutral grip)

    unilateral DB row - RI 3 minutes
    3x10 each side 110 lbs

    standard plank - RI 60 seconds
    3x45 seconds

    funky chest press machine - RI 90 seconds
    3x12 (i forgot the weight I used)

    straight bar curl - RI 90 seconds
    2x8 w/ 90 lbs
    1x15 w/ 55 lbs

    rope OH elbow extension - RI 90 seconds
    3x15 (I forgot the weight I used)

    hip mobility.

    Awesome session. I'll be taking a 5-7 day break soon.

  7. #7507
    fiendish thingy
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    91472575

    Today -

    warm up

    deadlift - RI 3 minutes
    3x3 w/ 325 lbs (DOH grip, chalk)
    2x10 w/ 275 lbs (DOH grip, chalk)

    DB Bulgarian squat - RI 3 minutes
    3x8 each side w/ x2 55 lbs

    calf raise on leg press - RI 2 minutes
    4x12 w/ x2 115 lb

    roll outs from knees - RI 60 seconds
    5x10 BW

    Awesome session. Bulgarian squats = brutal.

  8. #7508
    fiendish thingy
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    91472575

    Today -

    warm up

    unilateral KB OHP - RI 3 minutes
    5x3 each side 65 lbs

    BW chin ups - RI 3, 5 minutes
    1x13,12,11 (neutral grip)

    BW push ups - RI 3 minutes
    4x20

    alternating DB curl - RI 2 minutes
    2x12 each side w/ x2 35 lbs

    KB by the horns OH elbow extension - RI 2 minutes
    2x17 w/ 35 lbs

    hip mobility

    Done. Today went well, but my body is feeling worn out. Maybe I have another week left in me before I take a break?

  9. #7509
    fiendish thingy
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    Today -

    warm up

    front squat - RI 3 minutes
    1x3 185, 195, 205, 215, 225, 235, 240

    unilateral DB RDL - RI 2 minutes
    3x5 each side w/ x2 65 lbs

    barbell RDL - RI 3 minutes
    3x8 w/ 245 lbs (DOH grip, chalk)

    calf raise on leg press - RI 2 minutes
    3x12 w/ x2 125 lbs

    leg extension - RI 90 seconds
    3x15 #200

    Done.

  10. #7510
    fiendish thingy
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    91472575

    Today -

    warm up

    flat DB bench press - RI 3 minutes
    4x3 w/ x2 95 lbs

    weighted chin up - RI 3 minutes
    1x3 40, 45, 50, 55, 60
    1x2 65, 70

    unilateral DB row - RI 2 minutes
    2x10 each side 115 lbs

    machine chest press - RI 2 minutes
    3x10 #220

    EZ bar curl (wider grip) -
    2x12 w/ 70 lbs
    super set w/
    rope OH elbow extension -
    2x12 #120

    hip mobility

    Awesome session. Everything felt really strong, especially the chin ups.

  11. #7511
    fiendish thingy
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    First day back after a 5 day break.

    Today -

    deadlift - RI 3 minutes
    3x3 315 lbs (DOH grip, chalk)
    2x8 275 lbs (DOH grip, chalk)

    DB Bulgarian squat - RI 2-3 minutes
    3x5 each side w/ x2 50 lbs
    2x10 each side w/ x2 20 lbs

    calf raise on leg press - RI 2 minutes
    3x12 w/ x2 90 lbs
    1x15 w/ x2 45 lbs

    roll outs from knees - RI 60 seconds
    5x7 BW

    Awesome session. Everything felt great.

  12. #7512
    fiendish thingy
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    44 Posts
    Rep Points
    91472575

    Today -

    warm up

    unilateral DB OHP - RI 2-3 minutes
    5x5 each side 50 lbs

    BW chin ups (neutral grip) - RI 2-3 minutes
    2x10
    2x8

    BW push ups - RI 2-3 minutes
    4x10

    seated row - RI 2 minutes
    4x12 #80

    OHP machine - RI 2 minutes
    2x12 #80

    bicep curl machine - RI 90 seconds
    2x15 #60

    french press machine - RI 90 seconds
    2x12 #50

    Awesome session. I felt great.

  13. #7513
    fiendish thingy
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    44 Posts
    Rep Points
    91472575

    Today -

    warm up

    front squat - RI 2-3 minuets
    1x1,2,3,4,5,6 185 lbs

    unilateral DB RDL - RI 2 minutes
    3x5 each side w/ x2 50 lbs

    barbell RDL - RI 2-3 minutes
    3x8 225 lbs

    calf raise on leg press - RI 2 minutes
    3x15 w/ x2 90 lbs

    leg extension - RI 90 seconds
    3x15 #180

    side plank - RI 60 seconds
    3x20 seconds each side

    Awesome session. Everything felt great.

  14. #7514
    fiendish thingy
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    44 Posts
    Rep Points
    91472575

    Today -

    warm up

    flat DB bench press - RI 2-3 minutes
    3x5 each side w/ x2 75 lbs
    1x5 each side w/ x2 70 lbs
    1x5 each side w/ x2 80 lbs

    weighted chin up - RI 2-3 minutes
    5x5 +25 lbs

    machine chest press - RI 2 minutes
    3x10 #160

    unilateral DB row - RI 2 minutes
    3x8 each side 100 lbs

    standard plank - RI 40 seconds
    5x25 seconds

    EZ bar curl (wider grip) -
    3x12 w/ 50 lbs
    super set w/
    rope OH elbow extension -
    3x12 w/ #100
    RI - 60 seconds

    hip mobility

    Awesome session. Everything felt really strong.

  15. #7515
    fiendish thingy
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    44 Posts
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    91472575

    Today -

    warm up

    deadlift - RI 2-3 minutes
    3x3 325 lbs (DOH grip, chalk)
    2x8 285 lbs (DOH grip, chalk)

    DB Bulgarian squat - RI 2-3 minutes
    3x5 each side w/ x2 55 lbs
    2x10 each side w/ x2 25 lbs

    calf raise on leg press - RI 2 minutes
    3x12 w/ x2 100 lbs

    roll outs from knees - RI 60 seconds
    5x8 BW

    Done. Awesome session. I am recovering from being sick the past few days. I am not fully recovered...perhaps I shouldn't have trained today. I felt pretty fatigued between sets, but during the sets, I felt great. Just a cold...scratchy throat, a bit stuffy, a bit lethargic.

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