Fu Fu's l337 journal

[fufu]

Today - (upper I)

warm up

front squat -
3x5 204 lbs
1x10 204 lbs

weighted hyper extension -
3x10 +55 lbs PR

KB swing - RI 60 seconds
2x15 30 lb KB
1x15 45 lb KB
3x15 50 lb KB

stretch

I don't know where last set of front squats came from. Since it was the last set of the last front squat workout for this phase, I took reps far out. It wasn't to failure, but it was close. Solid form to the last rep. Anything after that would have been ugly.

 

[fufu]

Today - (upper II)

warm up

overhead press -
4x4 135 lbs

unilateral DB row -
4x6 each side 105 lbs

treadmill -
incline: 0.0
speed: 12.0 mph (5 minutes per mile pace)
1/2 mile ran

-2 minute active recovery-

speed: 8.6 mph (6:58 minutes per mile pace)
1 mile ran

stretch

Overhead pressing was tough, but form was solid. Rows weren't a problem. The 1/2 mile run was hard, but obviously short.

The mile run after that was one of the hardest things I've ever done. I really blew my wad on that fast 1/2 mile, and at minute 2 on the 7 minute mile I was wanting to stop so bad. I've never been on the verge of quitting so close while still continuing to run. The mind is definitely the limiting factor on these kinds of endurance tests. I was getting cold sweats and felt my insides turn, but I did it.

 

[fufu]

Today - (random)

warm up

chin ups -
3x6 +20 lbs
1x5 +20 lbs
1x6 BW

BW push ups -
1x10
1x15
1x20
1x27

BW squats -
1x100

done.

Won't be training again till next Wednesday.

 

[fufu]

Today - (lower I)

warm up

front squat -
5x5 177 lbs

weighted hyper extension -
3x12 +25 lbs

treadmill intervals -
incline: 0.0
speed: 10.0 mph
30 seconds on, 30 seconds off, x6
-3 minutes active recovery-
incline: 15.0
speed: 10.5 mph
10 seconds on, 40 seconds off, x5

stretch

Ouch. First day back after a 5-day break of herb, booze and eating junk food. It was awesome, but I one more day of that heathen lifestyle and I think I would have been sick of it.

Anyway, I felt tight and out of the loop in today's workout. Pretty typical for my first day back after a break.

 

[fufu]

Today -

90 minutes yoga.

 

[fufu]

Today - (upper I)

flat DB bench press -
4x5 x2 80 lbs

weighted chin up -
4x6 +10 lbs (grips: pronated x2, neutral x1, supinated x1)

BW push up - RI 90 seconds
2x10
2x12
1x15

treadmill -
incline: 0.0
speed: 6.7 mph (8:57 minutes per mile pace)
2 miles ran

stretch

Done.

 

[davegmb]

Yoga hey! Is that just for flexibility? or does it take you to a spiritual place us no yoga people could never reach lol sorry to be a dick

 

[fufu]

Today -

90 minutes yoga.

 

[fufu]

Yoga hey! Is that just for flexibility? or does it take you to a spiritual place us no yoga people could never reach lol sorry to be a dick

Lol

I do yoga for a few reasons:

1.) It is free, and a good way for me to meet potential clients in the area I work.
2.) Increased flexibility and body awareness
3.) Feel more ???locked in??? to my body when weight training.
4.) The class is a real challenge, it definitely builds mental toughness.

 

[jagbender]

Never tried Yoga but it look like too much flexing for a guy built like me LOL

 

[fufu]

Today - (lower II)

warm up

speed pause squat (no box) - 3 second pause in the hole
4x3 155 lbs
super set w/
BW jump squat -
4x3

trap bar deadlift -
2x5 295...I felt so off, stopped short,

chin up bar free hang with pronated grip -
1 minute (just to see where my grip is at these days)

I feel kinda beat up.

 

[Seanp156]

Mmmm looks like we trained at similar times today.

 

[fufu]

^ are you suggesting a cosmic connection?

 

[jagbender]

YouTube Video

 

[fufu]

Never tried Yoga but it look like too much flexing for a guy built like me LOL

It is tough, but I think the difficulty of the class depends on the person teaching it.

My instructor says he finds more muscular guys tend to have a harder time with the poses.

It makes sense, as weight training increases neurologic muscle tone. Trained muscles tend to be denser and less flexible.

 

[fufu]

Today - (warm up)

overhead press -
4x8 105 lbs

unilateral DB row -
4x8 each side 90 lbs

treadmill -
started and stopped a couple minutes in, I've been developing posterior compartment shin splints and it is definitely getting worse despite my icing and massage efforts.

circuit (KB stuff I used a 35 lb KB) - RI 60 seconds
1 Turkish get up each side
5 BW chin ups
5 BW push ups
5 KB swings
5 KB goblet squats
unilateral/contralateral quadruped extension pose 10 seconds each side

3 rounds

stretch

 

[jagbender]

It is tough, but I think the difficulty of the class depends on the person teaching it.

My instructor says he finds more muscular guys tend to have a harder time with the poses.

It makes sense, as weight training increases neurologic muscle tone. Trained muscles tend to be denser and less flexible.

Indeed I don't think I could do much of anything of that flexy stuff

 

[fufu]

Yoga -

90 minutes, tough.

 

[fufu]

Indeed I don't think I could do much of anything of that flexy stuff

You might be surprised what you can do if you take things slowly one step at a time!

 

[davegmb]

I've worked alot on hamstring flexibility I can touch my toes now haha which has improved my squat obviously. However, my shoulder flexibility really needs to improve I'm terrible at those shoulder dislocations

 

[fufu]

I've worked alot on hamstring flexibility I can touch my toes now haha which has improved my squat obviously. However, my shoulder flexibility really needs to improve I'm terrible at those shoulder dislocations

Nice!

So by shoulder flexibility are you talking about trying to get your arms overhead?

 

[jagbender]

I still have a bit of gut to remove before I could touch my toes LOL

 

[fufu]

Today -

warm up

front squat -
5x5 187 lbs

weighted hyper extension -
3x12 +30 lbs

treadmill intervals -
incline:0.0
speed: 10.5 mph
30 seconds on, 30 seconds off, x6
-3 minute active recovery-
incline: 15.0
speed: 11.0 mph
10 seconds on, 50 seconds off, x5

stretch

Good stuff.

 

[jagbender]

nice, short and sweet!

 

[fufu]

nice, short and sweet!

The way I like it!

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 x2 85 lbs

weighted chin ups -
4x6 +15 lbs (grips: pronated, neutral x2, supinated)

BW push ups -
1x10
1x12
1x15
1x18
1x20

stretch

Success!

 

[fufu]

Yesterday -

yoga, 90 minutes.

 

[jagbender]

Yesterday -

yoga, 90 minutes.

There you go getting all bendy and flexible again!

I bet that I could use the relaxation benifits!

 

[fufu]

There you go getting all bendy and flexible again!

I bet that I could use the relaxation benifits!

lol, I wouldn't call the class I do relaxing, although there are kinds of yoga that are.

The class is tough as shit, and I consistently wonder about 1/2 through most classes if I will be able to do everything that is instructed.

Many of the poses are like holding squat positions, then lunging positions, then single leg positions, then being inverted, one after another, it gets really hard. Plus the room is heated to 98 degrees.

 

[fufu]

Today -

warm up

speed pause squats (no box) - 3 second pause in the hole
4x3 165 lbs
super set w/
BW jump squat -
4x3

sumo deadlift -
5x3 315 lbs

KB swing - RI 60 seconds
6x12 50 lb KB

stretch

Good stuff.