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Fu Fu's l337 journal
- Thread starter fufu
- Start date
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
overhead press -
3x8 115 lbs
1x7 115 lbs (d'oh! just missed that last rep)
unilateral DB row -
4x8 each side 95 lbs
treadmill -
incline: 0.0
speed: 6.3 mph (9:31 minutes per mile pace)
1 mile ran
BW chin ups -
1x16 (just seeing where I am with max reps, granted this is after doing much rowing)
stretch
Great session. I felt very good. I got up early and got in and out of the gym quickly. Going into Boston tonight to see the Bruins play the Islanders...fucking pumped!
warm up
overhead press -
3x8 115 lbs
1x7 115 lbs (d'oh! just missed that last rep)
unilateral DB row -
4x8 each side 95 lbs
treadmill -
incline: 0.0
speed: 6.3 mph (9:31 minutes per mile pace)
1 mile ran
BW chin ups -
1x16 (just seeing where I am with max reps, granted this is after doing much rowing)
stretch
Great session. I felt very good. I got up early and got in and out of the gym quickly. Going into Boston tonight to see the Bruins play the Islanders...fucking pumped!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 197 lbs
hyper extension -
3x12 +35 lbs PR
treadmill intervals -
incline: 0.0
speed: 11.0 mph
30 seconds on, 30 seconds off, x6
-few minutes active recovery-
incline: 15.0
speed: 11.5 mph
10 seconds on, 50 seconds off, x5
stretch
Great session. Front squats felt very strong. The last set of hyper-extensions was killer. My hammies were feeling it!
warm up
front squat -
5x5 197 lbs
hyper extension -
3x12 +35 lbs PR
treadmill intervals -
incline: 0.0
speed: 11.0 mph
30 seconds on, 30 seconds off, x6
-few minutes active recovery-
incline: 15.0
speed: 11.5 mph
10 seconds on, 50 seconds off, x5
stretch
Great session. Front squats felt very strong. The last set of hyper-extensions was killer. My hammies were feeling it!
jagbender
Registered
Congrats on your PR!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Thanks, high rep hyper-extensions are rough.
jagbender
Registered
I love to do them. But at by home gym I need aspotter to sit on my legs to do them. I usually do them with a 45# plate
I would love to have a real machine @ home
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
The hyper extension is great, it just sucks that a hyper-extension station will cost you some solid dough, plus it really only has one use.
What are your goals like these days? I feel like I see more cardio than I once did.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
My goals are pretty spread out. I want to maintain some decent strength (basic gym lifts), increase BW strength (doing yoga, chins, push ups, etc) and increase my endurance (running, circuits, high rep KB swings)
I'm not focusing too much in any direction. I've been dropping my weight as well. The reason for the change is because I started a career in clinical massage therapy, and it is a very physical job. Since I can't train specific PL stuff because of the stress on the body, I have been doing more endurance stuff. BW is around 185 lbs right now (fairly low for me).
It does feel good to be able to bench the 100 lb dumb bells and run a 6 minute mile! I have a 2 mile trail run coming up in a couple weeks, and I'd like to be able to hang with the endurance people while still being strong. In comparison to myself from a year ago, I feel pretty weak.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x5 x2 90 lbs
weighted chin up -
4x6 +20 lbs (pronated, neutral x2, supinated)
BW push ups - RI 90 seconds
1x25
1x20
1x15
2x10
treadmill -
incline: 0.0
speed: 7.1 mph (8:27 minutes per mile pace)
2 mile run
Great session today. Benching was easier than expected, chin ups were pretty difficult. The running was only moderately challenging. I have a 2 mile trail run coming up in a couple weeks. My goal is pretty conservative, finish it in under 18 minutes. I'm not sure how hilly it will be.
warm up
flat DB bench press -
4x5 x2 90 lbs
weighted chin up -
4x6 +20 lbs (pronated, neutral x2, supinated)
BW push ups - RI 90 seconds
1x25
1x20
1x15
2x10
treadmill -
incline: 0.0
speed: 7.1 mph (8:27 minutes per mile pace)
2 mile run
Great session today. Benching was easier than expected, chin ups were pretty difficult. The running was only moderately challenging. I have a 2 mile trail run coming up in a couple weeks. My goal is pretty conservative, finish it in under 18 minutes. I'm not sure how hilly it will be.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
treadmill -
incline: 0.0
speed: 7.5 mph (8:00 minutes per mile pace)
2 mile run
speed pause squat (no box) - 3 second pause in the hole
4x3 175 lbs
super set w/
KB swing -
4x10 55 lbs
sumo deadlift -
4x3 325 lbs
stretch
Tough workout. Since I have this little trail race coming up I am prioritizing running for the time being. Even for doing plenty of endurance work before the actual lifting, I felt pretty good.
warm up
treadmill -
incline: 0.0
speed: 7.5 mph (8:00 minutes per mile pace)
2 mile run
speed pause squat (no box) - 3 second pause in the hole
4x3 175 lbs
super set w/
KB swing -
4x10 55 lbs
sumo deadlift -
4x3 325 lbs
stretch
Tough workout. Since I have this little trail race coming up I am prioritizing running for the time being. Even for doing plenty of endurance work before the actual lifting, I felt pretty good.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
treadmill -
incline: 0.0
speed: 7.8 mph (7:41 minutes per mile pace)
2 mile run
overhead press -
2x6 125 lbs
2x4 125 lbs
unilateral DB row -
4x8 each side 100 lbs
stretch
Excellent workout. Running felt very good today. OHP was weaker than expected, but I never run before doing upper strength stuff so there may have been an effect there.
warm up
treadmill -
incline: 0.0
speed: 7.8 mph (7:41 minutes per mile pace)
2 mile run
overhead press -
2x6 125 lbs
2x4 125 lbs
unilateral DB row -
4x8 each side 100 lbs
stretch
Excellent workout. Running felt very good today. OHP was weaker than expected, but I never run before doing upper strength stuff so there may have been an effect there.
davegmb
Elite Member
Strong rows Fu
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 204 lbs
hyper extension -
3x12 +40 lbs PR
treadmill intervals -
incline: 0.0
speed: 11.5 mph
30 seconds on, 30 seconds off, x6
-5 minute active recovery-
incline: 15.0
speed: 12.0 mph
10 seconds on, 50 seconds off, x5
stretch
Success. Front squats were easy, weighted hypers had my hammies burning very well and the interval stuff was hard. I've never done incline sprints at 12.0 mph (max speed on the treadmill) before, so technically that is a PR.
warm up
front squat -
5x5 204 lbs
hyper extension -
3x12 +40 lbs PR
treadmill intervals -
incline: 0.0
speed: 11.5 mph
30 seconds on, 30 seconds off, x6
-5 minute active recovery-
incline: 15.0
speed: 12.0 mph
10 seconds on, 50 seconds off, x5
stretch
Success. Front squats were easy, weighted hypers had my hammies burning very well and the interval stuff was hard. I've never done incline sprints at 12.0 mph (max speed on the treadmill) before, so technically that is a PR.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
treadmill -
incline: 0.0
pace: 7:28 minutes per mile pace
distance: 2 miles
flat DB bench press -
4x4 x2 95 lbs
weighted chin ups -
3x6 +25 lbs (grips: pronated, neutral, supinated)
BW push ups - 2 minute RI
1x10
1x15
2x20
1x19 (+1)
Excellent workout. The race is Sunday, and today's pace was hard, but not too hard. I was so close to 20 reps on that last set up push ups, but that was a literal strength failure there. I was going up and just dropped. I had nothing left, I rested a few seconds and performed the last rep.
warm up
treadmill -
incline: 0.0
pace: 7:28 minutes per mile pace
distance: 2 miles
flat DB bench press -
4x4 x2 95 lbs
weighted chin ups -
3x6 +25 lbs (grips: pronated, neutral, supinated)
BW push ups - 2 minute RI
1x10
1x15
2x20
1x19 (+1)
Excellent workout. The race is Sunday, and today's pace was hard, but not too hard. I was so close to 20 reps on that last set up push ups, but that was a literal strength failure there. I was going up and just dropped. I had nothing left, I rested a few seconds and performed the last rep.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
I did a 2 mile trail race today, I actually came in 2nd overall, but there was only like 20 people racing for the 2 mile course.
It was full of super steep hills, rocks, roots, streams and mud patches.
It was a lot of fun.
Time was 19:11, which is only a 9:36 minutes per mile pace. I can run a flat 2 mile in under 15 minutes, but the trail terrain totally changes the game.
It was full of super steep hills, rocks, roots, streams and mud patches.
It was a lot of fun.
Time was 19:11, which is only a 9:36 minutes per mile pace. I can run a flat 2 mile in under 15 minutes, but the trail terrain totally changes the game.
jagbender
Registered
awesome !
jagbender
Registered
nicce front squats and Congrats on the PR on the Hypers
You like front squats a lot dontcha? I feel like that's been a staple in your programs.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
thanks! Today's front squats were hard, but I can't help but feel weak on them because I used to squat a lot more. My weight is quite a bit down from what it used to be when I was stronger.
Definitely. I get can great depth comfortably and I just love doing them.
I've been keeping my program very simple as of late.
jagbender
Registered
Squats and deads RULE the WORLD!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
standing overhead press -
4x4 135 lbs
weighted chin ups - (all supinated grip)
1x3 +25, 30, 35, 40, 45, 50
DB rows -
1x8 each side 105 lbs
1x8 each side 110 lbs
stretch
Short and sweet. I am going to take a 4 day break from the weights and eat a ton of food. My body is feeling pretty run down. I have a new program in mind when I come back to the gym, something different.
warm up
standing overhead press -
4x4 135 lbs
weighted chin ups - (all supinated grip)
1x3 +25, 30, 35, 40, 45, 50
DB rows -
1x8 each side 105 lbs
1x8 each side 110 lbs
stretch
Short and sweet. I am going to take a 4 day break from the weights and eat a ton of food. My body is feeling pretty run down. I have a new program in mind when I come back to the gym, something different.
jagbender
Registered
jagbender
Registered
I have to stop back and thank you for posting about taking a break.
I was really pushing myself last week to lift and I was getting burned out
I am also taking a few days off lifting. I carb loaded Saturday and am back on the diet (almost) today. Did some light cardio after my last carb meal yesterday, and took today off. feeling much better. Probably going to take a few more days off lifting. Sometime I don't realize when I am overtraining. I read your post and the light came on!
I really enjoyed the Apple fritters from Abbe's Donuts. My favorite cheat / carb. I ate two of them. They are friggin huge and were about 600 calories each!
Thanks again
