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Fu Fu's l337 journal

Muscle Gelz Transdermals
IronMag Labs Prohormones
Great lifts dude. Your form is not to be fucked with...it is the best form I have ever seen.
 
KelJu said:
Great lifts dude. Your form is not to be fucked with...it is the best form I have ever seen.
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Wow, really? Thanks. I'm getting so many complements recently! I'm having an ego overload!!! Agh! :nut: Makes me feel good about all the hard work though, mostly the dieting. Thanks all you guys and gals. :)
 
Today's workout -

chin ups - RI 60 seconds
set #1 - 5 reps wide grip
set #2 - 5 reps wide grip
set #3 - 5 reps wide grip
set #4 - 5 reps medium grip
set #5 - 5 reps medium grip

DB rows - RI 2 minutes
set #1 - 10 reps each side at 95 lbs
set #2 - 10 reps each side at 95 lbs PR
set #3 - 10 reps each side at 90 lbs

incline DB press - RI 90 seconds
set #1 - 6 reps at x2 75 lbs
set #2 - 6 reps at x2 75 lbs
set #3 - 6 reps at x2 75 lbs
set #4 - 6 reps at x2 75 lbs

pectoral fly machine - RI 90 seconds
set #1 - 15 reps at 90 lbs arms bent
set #2 - 15 reps at 130 lbs arms straight

EZ bar skull crushers - RI 75 seconds
set #1 - 10 reps at 60 lbs
set #2 - 10 reps at 70 lbs PR
set #3 - 10 reps at 60 lbs

DB preacher curls - RI 60 seconds
set #1 - 12 reps each arm at 25 lbs
set #2 - 15 reps each arm at 25 lbs PR
set #3 - 11 reps right arm, 8 left arm, lawl

stretch

Good workout. It was fucking tough though. I am still recovering from last night's shenanigans. My ass was being kicked the entire time, except on the isolation shit. Gonna go to bed earlier tonight and get alot of sleep for tommarow's lower.
 
How long does it take for the comments on youtube to show up? I posted a response, but it hasn;t shoed up in over 5 hours.
 
KelJu said:
How long does it take for the comments on youtube to show up? I posted a response, but it hasn;t shoed up in over 5 hours.
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Oh, oops. I have it so I have to approve the comments people leave. There are alot of tools on youtube that spam ghey shit, I have yet to deal with it though. Thanks for the comments. :D
 
fufu said:
Oh, oops. I have it so I have to approve the comments people leave. There are alot of tools on youtube that spam ghey shit, I have yet to deal with it though. Thanks for the comments. :D
Click to expand...

True story! Lawl... You can remove them once they're posted though...

I agree, form is good, nice depth.

Double D said:
I just dont know how you squat in sweats?!?!
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I do it too. I've actually always worked out in long pants... Sweat pants, long snap down basketball pants etc... Though tomorrow, I think I'm actually going to wear shorts squatting for the first time in a while.
 
your form on the front squats are fantastic, you get atg and the back is straight not rounded at all. On the back squats you dont get as deep, and you lean forward a little, I know it is not because the weight is too heavy for you, because you pause and do it with no problem, you must have some tight muscles (maybe the hip flexors?) hopefully p-funk or CP see the vids.

do you front squat more than you back squat?
 
mike456 said:
your form on the front squats are fantastic, you get atg and the back is straight not rounded at all. On the back squats you dont get as deep, and you lean forward a little, I know it is not because the weight is too heavy for you, because you pause and do it with no problem, you must have some tight muscles (maybe the hip flexors?) hopefully p-funk or CP see the vids.

do you front squat more than you back squat?
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Thanks again. Most people will find it is alot easier and natural to go deep on front squats. With my pause squats I do lean a little more forward on purpose, it is easier to hold the weight in the hole for me that way. I also stand a bit wider too. When I do more olympic style I don't bet over as much, I don't think so atleast. I'll probably get 1Rm back squat video up next weekend, I'll see if it differs. I backsquat more than I front. The heaviest I've gone with backsquats is 2 sets of 2 reps with 325, ATG. According to a 1RM calc I can back squat 380, but I'm not so sure about that.
 
Yep, it's definately much easier to go deeper on front squats and not have much forward lean as back squats for most people. Correct form in PL squats is pretty much to lean forward, but you're still keeping your back flat/straight.
 
Seanp156 said:
Yep, it's definately much easier to go deeper on front squats and not have much forward lean as back squats for most people. Correct form in PL squats is pretty much to lean forward, but you're still keeping your back flat/straight.
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And keeping your back straight and flat is the number one thing to avoid injury. :thumb:
 
fufu said:
Yep, I still keep my spine neutral. Yeah, and what Sean said too, PL-ers usually have quite a bit of forward lean.

Take Ed Coan for example.

http://www.youtube.com/watch?v=CBmWyO2K4-s

Of course there are different methods though.
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Coan's such a beast... His waist even looks small... I'm a bit suprised he actually goes down that fast on the eccentric, I usually try to just do that the last 1/4 of the eccentric...
 
KelJu said:
http://www.youtube.com/watch?v=SSpJKfCBNzg&mode=related&search=
He busts a blood vessel and blood starts running down his face from his nose on this lift.
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One of the guys I train with (the cop who squatted 666 at my meet) used to have a bad habit of slamming his head on the bar before squatting to get himself fired up... Well, once he did that and it made a little cut on his forehead... When he got to the bottom of his squat, blood burst out of his head...
 
Today's workout -

back squats
warm ups - 1x10 at 135, 1x2 at 225, 1x1 at 275, 1x1 at 315, 1x1 at 325
set #1 - 1 rep at 335 lbs PR

front squats - RI 2 minutes
set #1 - 8 reps at 225 lbs
set #2 - 8 reps at 225 lbs PR

DB RDL's - RI 2 minutes
set #1 - 10 reps at x2 115 lbs
set #2 - 10 reps at x2 115 lbs PR

lying leg curls - RI 90 seconds
set #1 - 12 reps at 80 lbs
set #2 - 12 reps at 65 lbs

standing calf raise machine - RI 60 seconds
set #1 - 15 reps at 155 lbs PR first time using this, nothing special
set #2 - 15 reps at 135 lbs
set #3 - 15 reps at 115 lbs

Alright workout. Just worked on some singles on the back squats. I felt sluggish and not into it mentally today. Form was a bit wobbley on everything. yawn.
 
You are da squat master! you gonna do some more ME this week or next?
 
Seanp156 said:
One of the guys I train with (the cop who squatted 666 at my meet) used to have a bad habit of slamming his head on the bar before squatting to get himself fired up... Well, once he did that and it made a little cut on his forehead... When he got to the bottom of his squat, blood burst out of his head...
Click to expand...


:rocker:
 
fufu said:
Today's workout -

back squats
warm ups - 1x10 at 135, 1x2 at 225, 1x1 at 275, 1x1 at 315, 1x1 at 325
set #1 - 1 rep at 335 lbs PR

front squats - RI 2 minutes
set #1 - 8 reps at 225 lbs
set #2 - 8 reps at 225 lbs PR

DB RDL's - RI 2 minutes
set #1 - 10 reps at x2 115 lbs
set #2 - 10 reps at x2 115 lbs PR

lying leg curls - RI 90 seconds
set #1 - 12 reps at 80 lbs
set #2 - 12 reps at 65 lbs

standing calf raise machine - RI 60 seconds
set #1 - 15 reps at 155 lbs PR first time using this, nothing special
set #2 - 15 reps at 135 lbs
set #3 - 15 reps at 115 lbs

Alright workout. Just worked on some singles on the back squats. I felt sluggish and not into it mentally today. Form was a bit wobbley on everything. yawn.
Click to expand...
Strong looking leg workout man. I like the DB RDL's. Never tried RDL's, but have done SLDLs with DB's. I know those are tough.
 
JerseyDevil said:
Strong looking leg workout man. I like the DB RDL's. Never tried RDL's, but have done SLDLs with DB's. I know those are tough.
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Thanks. I like them more than BB RDL's because of the increased ROM. I can also keep the weight closer to my body. Grip is becoming a factor though. I don't know if I could go higher than 12 reps for sets with the 115's.
 
Diet has been going well recently. I have been getting in 6 meals more often, and yesterday I got 7. I have come to realize that 3500 cals a day isn't not enough for me to put on weight, I'm going to have to shoot for 4000 daily. Not complaining, I actually like that fact that I can eat so much and still stay lean.
 
fufu said:
I'm going to have to shoot for 4000 daily. Not complaining, I actually like that fact that I can eat so much and still stay lean.
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You suck!

:p
 
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