• Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!

Fu Fu's l337 journal

jagbender said:
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
Click to expand...

Glad to hear you took some time to recover.

Recovery is a necessary aspect into factor in to any effective program. The recovery periods are just as important as the workouts. If your body can't recovery, it can't improve. After training several years I got to know my body well, and I find a 3-5 day complete break from training every 6-8 weeks will give me the rest I need before I start breaking down. This way I don't wait for overtraining to occur before I take a break.

Same thing with dieting, every now and then I just let it go for a few days and splurge.
 
Today -

yoga, 90 minutes

Had a different instructor today. Wasn't nearly as hard as my usual class. I don't consider it a workout, just a stretching session.
 
trying something a little different...

Today -

warm up

TGU -
3x3 each side 30 lbs (6 total each set)
super set w/
single leg squat to bench -
3x8 each side BW

overhead squat -
3x5 95 lbs

bird dogs -
3 sets, each set 3x10 second hold on each side alternating sides

KB swing -
2x10 35 lbs
KB single arm swings -
2x10 each side (40 total)

chin ups -
2x8 (pronated, neutral)

push ups -
2x10 BW
feet on bench -
2x10 BW

stretch

I am dedicating a day to all the skill lifts I've been wanting to do but never found the place to put them. I'm also working on body weight exercises and core stability on this day. Rest intervals are kept relatively short (60-90 seconds).
 
Thanks for posting them looks like solid core exercises

Funny I was looking @ kettle balls the other day. I though those thing aren't very heavy Pffft. Ignorance is bliss they say
 
jagbender said:
Thanks for posting them looks like solid core exercises

Funny I was looking @ kettle balls the other day. I though those thing aren't very heavy Pffft. Ignorance is bliss they say
Click to expand...

Kettlebells are just like dumb bells in the sense that they can range anywhere from 10-100+ lbs.

Have you ever used them before?
 
Today -

warm up

front squat -
6x3 187 lbs (really focusing on deep and explosive squats)

Bulgarian squats -
3x8 each side x2 25 lbs

weighted hyper extension w/ overhead extension -
5x5 +25 lbs (at the top I hold my hips extended and push out the 25 lb plate straight out over head)

Tabata intervals -
Squat with overhead press x2 10 lb KB (1 round)

Awesome session. I am really enjoying switching my exercises up. I haven't had this much fun training in a while. Front squats felt snappy, Bulgarian squats were surprisingly easy and the hyper extensions were pretty tough. The overhead extension places a ton of tension through the core. Tabata intervals were typical...really hard.

I busted out my old olympic lifting shoes for the front squats. I had been using my converse, but I really love the feel of those shoes for front squatting.
 
Pulled the old Bulgarians out hey, horrid exercise haha

Have I ever asked why you have a pic of a cat in sailors hat and why?
 
davegmb said:
Pulled the old Bulgarians out hey, horrid exercise haha

Have I ever asked why you have a pic of a cat in sailors hat and why?
Click to expand...

lol, I don't know if you have, but plenty of others have.

Honestly, I can't quite remember. I found the picture somewhere a long time ago and I thought it was hilarious. At the time I was fronting the keke club, a group of cat enthusiasts. We had quite the momentum going, a few members are still around!

It's just for shits and giggles. Something to remind me to never take forums too seriously.

and yeah, the Bulgarians, such a painful and fatiguing exercise. So much benefit though.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
fufu said:
Kettlebells are just like dumb bells in the sense that they can range anywhere from 10-100+ lbs.

Have you ever used them before?
Click to expand...
DB's yes KB's no I have seen them but I keep figuring I could use my DB's I have a decent range of steel hex and a set od Bowflex 1090's they adjust from 10-90 pounds in 5 pound increments
 
Today -

warm up

flat DB bench press -
4x5 x2 80 lb dumb bells

weighted chin up -
6x3 +25 lbs (pronated x2, neutral x2, supinated x2)

KB overhead press -
3x12 each side 35 lbs

unilateral DB row -
3x10 each side 90 lbs

stir the pot -
3x30 second sets (alternate 3 circles in each direction till time is up)

stretch

Great session, weights felt light. Stir the pot is a tough exercise.
 
Today -

warm up

KB swing -
5x10 60 lb KB

sumo deadlift -
6x2 275

RDL -
2x12 185 lbs

squat isometric press out & up - 1 second isometric hold at the end of each position
3x5 each direction, 30 lb KB

^It is like this, except I press overhead as well. Boston Personal Trainer: Squat Press Out.wmv - YouTube

Rest intervals for everything was between 60-90 seconds. Deadlifts were very light, but I want to reevaluate my form. Today I was working on speed and precision on the deadlift.
 
Today -

warm up

TGU -
3x3 each side 35 lbs
super set w/
single leg squat to 12" box -
3x8 each leg BW

overhead squat -
3x6 104 lbs

bird dogs -
3 sets, 3x15 second hold each side alternating per set

KB swing -
2x10 40 lbs
single arm KB swing -
2x10 each side 40 lbs

BW chin up -
2x9 (pronated, supinated)

BW push up -
2x12
feet on bench -
2x12

stretch

Good session. TGUs felt really good. I was having a bit of trouble on the overhead squats getting my weight back into the hips and heels, but overall they went well. When I am locked in, the reps are pretty easy.
 
Today -

warm up

front squat -
6x3 199 lbs

DB Bulgarian squat -
3x8 each side x2 30 lb dumb bells

weighted hyper extension with overhead extension -
5x5 +35 lbs (hold isometric hip extension and extend plate overhead each rep)

Tabata intervals -
squat w/ overhead press w/ x2 15 lb kettlebells
1 round

stretch

Awesome workout. I felt really good today. Squats felt light and snappy. Tabata intervals were tough, but it was really the overhead press component that was the challenge.
 
My PR for 1 rep is 315 lbs.

My other best sets are 8 reps at 245 and 3 at 275.
 
Just takes a lot of front squat training, time and eating.

I'm not near that level right now either. My max front squat is probably around 270 lbs. I've been slowly cutting over the past 10 weeks or so, and I've been focusing on maintaining strength in that time. Obviously my strength takes a hit during that process.

I'd really like to break those PRs sometime over the next several months.
 
Today -

warm up

flat DB bench press -
4x5 x2 85 lb dumb bells

weighted chin up -
6x3 +30 lbs (pronated x2, neutral x2, supinated x2)

KB unilateral OHP -
3x12 each side 40 lbs

unilateral DB row -
3x10 each side 95 lbs

stir-the-pot -
3x40 seconds

stretch

Good session. I was feeling the calorie deficit today. I am at 2800/day, which is actually very low for me. I'm almost done with this cutting phase though. I'm getting bored of maintaining my strength. I'm pretty fuck'n light, around 183 lbs I'd imagine. I haven't weighed myself in about a month though.
 
yoga -

90 minutes

It has been a few weeks since I did yoga because I have been busy working at the time I usually would go. Today I just felt like crap. Now that I want to get my strength back, I don't know how much yoga I will be doing because they do a bunch of lunging and squatting isometric positions, and that is just too much on my already fatigued legs.
 
Today -

warm up

sumo deadlift -
6x2 285 lbs

RDL -
2x12 195 lbs

KB swing -
5x12 60 lbs

isometric squat with forward and overhead press - 1 second isometric hold in each position
3x5 35 lbs (in both directions)

stretch

Granted deadlifts were light, but my form felt awesome. I am getting back in the groove with them. I zipped right through today's workout.
 
Looking good dude! Like all the KB work in here, i really need to add more.
 
Gazhole said:
Looking good dude! Like all the KB work in here, i really need to add more.
Click to expand...

I love the KB work, the KB is so mobile and easy to throw around. It is definitely fun to use.
 
Today -

warm up

TGU -
3x3 each side 40 lbs
super set w/
single leg squat (pistols) -
3x5 each leg BW

overhead squat -
3x6 116 lbs

bird dogs w/ shoulder & hip squares -
3 sets, 3 squares each side alternated 3 times per set.

KB swing -
2x10 45 lbs
single arm swings -
2x10 each side 45 lbs

chin up -
2x10 BW (pronated, supinated)

push ups -
2x14 BW
feet on bench -
2x14 BW

stretch

I was toast by the end of this workout. I had a tiny breakfast, and was pretty tired to begin with. Overhead squats were really tough today. I kept almost losing the weight forward when I was deep in the hole. On the last rep of the last set, I just dumped the weight forward. I had to +1 that set after resting about 10 seconds. My medial right knee felt a little weird after the single leg squats.

The single leg squats went better than I imagined they would. They actually felt pretty easy! I was going ATG and did the reps with good speed and form. Although, my left knee tends to get a bit too valgus some reps, I have some hip stability issues on that side. I've never felt so strong on the single leg squats as I have today. It is amazing what a simple 3 week progression can do (single leg squat to high box, single leg squat to low box, single leg free squat).
 
You must log in or register to reply here.

Similar threads

Pylon
Pylon's Journal - Drive to Five....ty.
Replies
13
Views
2K
yellowmoomba
yellowmoomba
Peterkay
My Workout Journal
3 4 5
Replies
123
Views
40K
Henny
H
theCaptn'
theCaptn's gone natty journal
3 4 5
Replies
121
Views
78K
TripleOvertime
TripleOvertime
Back
Top