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Fu Fu's l337 journal

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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.
 
Yea man you must have some iron clapped shoulders. Good dips also.
 
Brutus_G said:
Yea man you must have some iron clapped shoulders. Good dips also.
Click to expand...

lawl, thank you, I really appreciate it.
 
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
 
Brutus_G said:
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
Click to expand...

Here you go, on page 9 ;)

fufu said:
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.
Click to expand...
 
Brutus*hides face in shame and cries* lol thanks man.
 
lawl, thanks sean.
 
IML Gear Cream!
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!
 
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:
Mmm I had a delicious 1000 calories breakfast this morning
 
fufu said:
EDIT: I have no friends. :(

lawl
Click to expand...
:rofl: 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...
 
Seanp156 said:
:rofl: 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...
Click to expand...

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.
 
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.
 
Brutus_G said:
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.
Click to expand...

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!
 
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.
 
Weight is 176.5 lbs this morning.

Up 2 1/2 lbs from a few days ago. :laugh:
I think it because I pigged out yesterday.
 
Good for you man(i mean the weight gain not the pigging out lol.)
 
IML Gear Cream!
Brutus_G said:
Good for you man(i mean the weight gain not the pigging out lol.)
Click to expand...

ty ty.

I don't get my hopes up though because it be probably be shat away by the day's end. lawl.
 
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.
 
If you cut out 2 reps at 200, and 2 reps at 205, you'd have hit 215. :thumb:
 
BigDyl said:
If you cut out 2 reps at 200, and 2 reps at 205, you'd have hit 215. :thumb:
Click to expand...

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!
 
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.
 
Brutus_G said:
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.
Click to expand...

I don't a 1RM is anymore taxing than say a 2RM or 3RM. I just don't like maxing out that much. Just a preference thing for me.
 
Weight was 174 lbs this morning. I lost two lbs from my last pig out, lawl. I lose weight so easy. It is great being male, naturally thin, and 19.

Today's workout -

chin ups - RI 80 seconds
set #1 - 8 reps at bodyweight
set #2 - 8 reps at bodyweight
set #3 - 8 reps at bodyweight

single armed db row - RI 80 seconds
set #1 - 6 reps each side at 85 lbs
set #2 - 6 reps each side at 85 lbs
set #3 - 6 reps each side at 85 lbs

seated cable rows(neutral grip)- RI 90 seconds
set #1 - 5 reps at 165 lbs
set #2 - 5 reps at 165 lbs

These went fairly easy, especially since my lats and arms felt raped from the chin ups. I mean it wasn't easy but you know what I mean.

straight arm pulldowns - RI 60 seconds
set #1 - 10 reps at 100 lbs
set #2 - 10 reps at 100 lbs PR

I actually was feeling these in my lats today. I wasn't going to do these today but some guy was using the only rack in the gym so I figured I'd kill the time with an isolation shindig.

conventional deadlifts(from the floor) - RI varied between 45-180 seconds
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 3 reps at 225 lbs (warm up)
set #3 - 3 reps at 275 lbs (warm up)
set #4 - 1 rep at 320 lbs DOH
set #5 - 1 rep at 325 lbs DOH
set #6 - 1 rep at 330 lbs DOH PR
set #7 - missed 335 lbs, made it 3 inches of the ground.

Yay. Anything over 315 was a PR actually. I felt comfortable hitting ones today so I went for it. My hamstrings felt like they were splitting. I feel like I may have been able to hit 335-345 lbs if I wasn't raped from the past 3 sets. I'll just know where to start next week.

The bodybuilder inside of me wanted to do some curls, I felt so tired. :barf:

alternating bicep curls - RI 75 seconds
set #1 - 5 reps each arm at x2 45 lbs
set #2 - 5 reps each arm at x2 45 lbs
set #3 - 5 reps each arm at x2 45 lbs

single arm machine preacher curls - RI 60 seconds
set #1 - 12 each arm at 51 lbs
set #2 - 12 each arm at 55 lbs
set #3 - 12 each arm at 55 lbs

Good workout. Got some good PR's. I did what I planned on doing. Nothing to complain about!
 
Last edited:
fufu said:
Weight was 174 lbs this morning. I lost two lbs from my last pig out, lawl. I lose weight so easy. It is great being male, naturally thin, and 19.

Today's workout -

chin ups - RI 80 seconds
set #1 - 8 reps at bodyweight
set #2 - 8 reps at bodyweight
set #3 - 8 reps at bodyweight

single armed db row - RI 80 seconds
set #1 - 6 reps each side at 85 lbs
set #2 - 6 reps each side at 85 lbs
set #3 - 6 reps each side at 85 lbs

These went fairly easy, especially since my lats and arms felt raped from the chin ups. I mean it wasn't easy but you know what I mean.

straight arm pulldowns - RI 60 seconds
set #1 - 10 reps at 100 lbs
set #2 - 10 reps at 100 lbs PR

I actually was feeling these in my lats today. I wasn't going to do these today but some guy was using the only rack in the gym so I figured I'd kill the time with an isolation shindig.

conventional deadlifts(from the floor) - RI varied between 45-180 seconds
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 3 reps at 225 lbs (warm up)
set #3 - 3 reps at 275 lbs (warm up)
set #4 - 1 rep at 320 lbs DOH
set #5 - 1 rep at 325 lbs DOH
set #6 - 1 rep at 330 lbs DOH PR
set #7 - missed 335 lbs, made it 3 inches of the ground.

Yay. Anything over 315 was a PR actually. I felt comfortable hitting ones today so I went for it. My hamstrings felt like they were splitting. I feel like I may have been able to hit 335-345 lbs if I wasn't raped from the past 3 sets. I'll just know where to start next week.

The bodybuilder inside of me wanted to do some curls, I felt so tired. :barf:

alternating bicep curls - RI 75 seconds
set #1 - 5 reps each arm at x2 45 lbs
set #2 - 5 reps each arm at x2 45 lbs
set #3 - 5 reps each arm at x2 45 lbs

single arm machine preacher curls - RI 60 seconds
set #1 - 12 each arm at 51 lbs
set #2 - 12 each arm at 55 lbs
set #3 - 12 each arm at 55 lbs

Good workout. Got some good PR's. I did what I planned on doing. Nothing to complain about!
Click to expand...
Lol. Gj on the pr i can't wait to see your squats man
 
Brutus_G said:
Lol. Gj on the pr i can't wait to see your squats man
Click to expand...

lawl, thank you.

I plan on knocking the weight up slowly for the next month doing ATG squats then going for a max on parallel after that.
 
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