Fu Fu's l337 journal

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  1. #7126
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    I did an upper body workout the other day, a bunch of high rep stuff, nothing notable.

    My session later today will be the last for about a week since I'll be moving.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7127
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    First day back in over 2 weeks .

    Today -

    deadlift -
    5x5 275 lbs (DOH and chalk)

    DB Bulgarian squat -
    5x5 each side x2 25 lbs

    stir the pot - 20-30 second RIs
    8x10 seconds

    DB farmer's walks - 1 minute RI
    3x1 round trip w/ x2 100 lbs (about 60 meters).

    stair master -
    15 minutes at level 4

    It felt great to be training again. I am cutting right now, and have been for almost a week. I feel better at around 190 compared to 210 like I am now. I want to get in better condition overall and perhaps get back into submission grappling again????? I miss competing.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7128
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    Heya Fu!
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  4. #7129
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    What's up Pylon? How goes the training?

    I'm pretty out of touch with people here on IM, I pretty much log my journal and go.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7130
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    Today -

    warm up

    flat DB bench press -
    4x8 w/ x2 70 lbs

    unilateral row -
    4x8 each side 80 lbs

    circuit - RI 2 minutes
    10 KB swings w/ 45 lbs
    5 KB OHP each side w/ 45 lbs
    10 BW lunges each side
    5 push ups
    3 chin ups

    5 rounds

    BW push up -
    3x10

    cable rope facepull -
    3x10 #85

    Done. First metabolic work in a long time. I made sure not to make it too intense.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7131
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    Quote Originally Posted by fufu View Post
    What's up Pylon? How goes the training?

    I'm pretty out of touch with people here on IM, I pretty much log my journal and go.
    No worries. I'm generally the same way. All is well.
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  7. #7132
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    [QUOTE=Pylon;2929012]No worries. I'm generally the same way. All is well.[/QUOTE{

    Well is good! Carry on then!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #7133
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    Today -

    warm up

    box squat - (short box + 3 45 lb plates, hips below knees)
    5x5 185 lbs

    unilateral DB RDL -
    5x5 each side w/ x2 45 lbs

    DB farmer's walks - RI 60 seconds
    3x2 full round trips w/ x2 100 lbs

    planks circuit - (side, other side, standard) RI ~30 seconds
    5x(3x10 seconds each position)

    stair master -
    15 minutes at level 5

    New training is going well. I am done with worrying about the big weights for now. My biggest concern is perfect movement.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7134
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    Today -

    warm up

    DB unilateral OHP -
    5x8 each side 45 lbs (quite a bit harder than the KB OHP, the weight isn't centrated, so there is much more of a stabilization effort)

    chin ups - neutral grip
    5x5 BW (starting from square 1 on these)

    high cable facepulls -
    3x15 #60

    complex w/ 45 lb KB - RI 2 minutes
    5 swings
    clean to 1 push press on both sides
    5 swings
    clean to 2 push press on both sides
    5 swings
    clean to 3 push press on both sides
    10 swings

    5 rounds (I felt more winded between the first couple sets than the last couple)

    stationary bike -
    20 minutes at level 10/20.

    I threw in some hip mobility work between sets. Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7135
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    Today -

    warm up

    deadlift - (DOH, chalk)
    5x5 285 lbs

    DB Bulgarian squat -
    5x5 each side x2 30 lbs

    stir-the-pot - RI ~40 seconds
    8x20 seconds sets

    farmer's walk with DBs - RI 60 seconds
    3x1 round trip w/ x2 105 lbs

    stair master -
    10 minutes at level 6

    stationary bike -
    20 minutes at level 12/20, RPM averaged around 75.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7136
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    Chin up Monday - ~45 second RI

    1,2,3,4,5 reps x2

    Just some extra volume of BW chin ups. I always have a problem increasing my repping ability, so I will use Mondays to add some volume to stimulate my body.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7137
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    Today -

    warm up

    flat DB bench press -
    4x8 w/ x2 75 lbs

    unilateral DB row -
    4x8 each side 85 lbs

    circuit - RI 2 minutes
    15 KB swing w/ 45 lbs
    10 BW lunges each side
    5 push ups BW
    5 chin ups BW

    5 rounds (I knew I was out of chin up juice after the third set, so I added 5 more swings to the last 2 sets (20 reps), while negating the chin ups)

    BW push up -
    4x8

    rope facepull -
    4x10 #95
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7138
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    Today -

    warm up

    box squat -
    5x5 195 lbs

    single leg DB RDL - (neutral grip positioning)
    5x5 each side w/ x2 50 lbs

    plank complex - RI 60 seconds
    5x(20 seconds each position, side, other side, standard)

    farmer's walk - RI 90 seconds
    3x2 round trips with x2 105 lbs

    stationary bike - RPM average >70
    10 minutes at 11/20.
    1 minute 11/20, rest minute of 10/20
    1 minute 12/20, rest minute of 10/20
    1 minute 13/20, rest minute of 10/20
    1 minute 14/20, rest minute of 10/20
    1 minute 15/20, rest minute of 10/20
    5 minutes cool down 10/20

    25 minutes total

    Squats felt awesome. The form was spot on, and the each rep was very quick and snappy. I had an epiphany moment with the RDLs. First, back story: I've always had a bitch of a time trying to keep my balance on these. I always found it strange, as I have no issue with the Bulgarian squat. So today, I simply held the dumb bells in a neutral grip, and it made ALL the difference. I was able to stick my footing well, while moving appropriately and smoothly. Crazy. That small reduction in lateral weight displacement makes a huge difference. I'm pretty stoked about that, as I've had issues with single leg RDLs forever.

    I was going to go 13/20 on the bike today for 20 straight minutes, as last session on the bike of 20 minutes @ 12/20 was a piece of cake. But for whatever reason, I could not muster the endurance today, 13/20 was killing me. I did light steady state and intervals instead.

    In other news, farmer's walks trashed my forearms.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7139
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    Nov 2005
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    Today -

    warm up

    weight at the gym was 208 lbs, that is 2 lbs down in 3 weeks, I'm happy with that. I don't want to lose too fast.

    unilateral DB OHP (standing) -
    5x8 each side 50 lbs

    chin ups -
    5x6 BW (neutral grip)

    KB swing conditioning -
    8 swings at the top of each minute, 10 sets, 65 lb KB

    high cable facepull -
    3x15 #70

    hip mobility in between sets

    Good shit.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7140
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    Rep Power
    91990
    Today -

    warm up

    deadlift - (DOH, chalk)
    5x5 295 lbs

    DB Bulgarian squat -
    5x5 each side x2 35 lbs

    stir-the-pot - RI 60 seconds
    8x30 seconds

    farmer's walk - RI 60 seconds
    3x1 round trip w/ x2 110 lbs

    stair master -
    5 minutes level 7 (just testing the waters on level 7)

    stationary bike -
    20 minutes at level 13/20, average RPM ~ 58
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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