Fu Fu's l337 journal

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  1. #7966
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    Holy crap.

    you don't get what you wish for ~ you get what you work for

    ...






  2. #7967
    fiendish thingy
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    thanks!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7968
    fiendish thingy
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    Today -

    warm up

    bench press -
    1x1 225, 245, 255, 265
    1x1 275 PR (this was a very smooth rep, good speed for a 1RM. I think it went faster than the 270 I did a couple months ago. I had more in the tank, but I played it conservatively because I was benching outside of a rack and didn't have a spotter. Still, very happy about the 5 lb PR.)
    1x3 250 lbs PR (felt good, more in the tank)

    flat DB bench press -
    1x9 w/ x2 100 lbs PR
    1x8 w/ x2 100 lbs

    unilateral DB row -
    2x10 each side w/ 135 lbs PR (straps)

    rear delt facepull -
    2x12 #160
    1x5 w/ 5 second hold at full retraction #110

    plank -
    2x30 seconds
    1x50 seconds

    skipped arm work, had somewhere to be.

    Awesome session. Loving these PRs. Weight is around 205 lbs.
    Last edited by fufu; 10-06-2017 at 03:49 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7969
    fiendish thingy
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    Bench press PR:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7970
    fiendish thingy
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    Today -

    warm up

    back squat -
    1x1 225, 245, 275, 295, 315, 325, 335, 345
    1x1 350 lbs PR (this was a 5 lb PR. I haven't set a new 1RM in the back squat in like 8 years, because I trained primarily the front squat during that time. Happy about the PR, but I definitely have a lot of catching up to to do on this lift compared to my other ones. I wore a belt and knee sleeves, which definitely help.)

    belt squat -
    2x10 w/ 150 lbs PR

    RDL -
    2x15 w/ 285 lbs PR (DOH grip 1st set, straps 2nd set. this was really tough, especially that 2nd set. I am surprised my grip held on so well for 285, because I brought my grip to failure with 275 last week, just barely held onto the last rep. My grip actually felt stronger today w/ 285.)

    roll outs from knees -
    2x11 (tough)

    calf raise -
    3x15 #14

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7971
    fiendish thingy
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    Today -

    warm up

    bench press -
    3x6 w/ 230 lbs PR (felt good, in the groove. last set was a bit wobbly b/c I rushed my set up a bit, but actually had the fastest reps. I sometimes forgot how much faster and stronger the reps can be by intensifying grip and leg drive)

    OHP -
    1x5 145 lbs
    1x5 150 lbs
    1x8 135 lbs (my OHP strength is on level with the strongest it's ever been, and this is after training heavy bench press. I've found that not prioritizing my OHP, and only doing 2-3 sets every week is actually effective at increasing it. I bet I could set lots of OHP PRs if I trained it before benching.)

    weighted chin up -
    3x3 +60 lbs (supinated)

    low cable neutral grip row -
    3x14 w/ max stack on big column PR

    OHEE w/ stiff handle -
    3x10 #190
    1x20 #120

    cable curl -
    3x10 #150
    1x20 #90

    hip mobility
    t-spine mobility

    Awesome session. This was the last session of this phase. I'm now going to take a 5-7 day break. I need it! It's been a fantastic phase, I did lots of PRs, and hit 1RM PRs in my squat, bench, and deadlift. Can't ask for more. BW was ~205 lbs last time I measured, but that was about a month ago. I ate a lot this phase, worked on some hypertrophy. Next phase, I think I will tone down the eating. I'm tired of feeling bloating frequently, and not feeling hungry most of the day because I'm eating so much. It's a privileged problem to have, for sure.
    Last edited by fufu; 10-10-2017 at 11:11 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7972
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    Enjoy your time off.

    you don't get what you wish for ~ you get what you work for

    ...






  8. #7973
    fiendish thingy
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    Quote Originally Posted by Little Wing View Post
    Enjoy your time off.
    Thank you...I sure did.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7974
    fiendish thingy
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    Today -

    warm up

    deadlift -
    1x1,2,3,4 w/ 435 lbs (no belt on first 2 sets, belt on latter 2 sets (4th notch), MG, chalk) (last set was definitely my best, had a lot left in the tank)

    RDL -
    3x8 w/ 285 lbs (1st set DOH, rest were straps) (switch to sets of 6 for this phase)

    back squat -
    3x8 w/ 185 lbs (getting extra volume in and working on technique)

    side planks -
    lots of sets between 10-20 seconds

    calf raises -
    3x15 #10

    First day back after a week break, feeling good.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7975
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x2 w/ 225 lbs (in the groove, 4th set was the best and really fast, plenty left in the tank)

    flat DB bench press -
    2x12 w/ x2 85 lbs

    weighted chin up -
    3x3 +40 lbs (supinated)

    unilateral DB row - (felt really light)
    3x10 each side w/ 105 lbs

    forgot to do both planks and rear delt facepull like an idiot...i rarely forget to do one exercise, let alone 2, fuck

    just threw in planks at home
    3x20 seconds

    preacher curl -
    3x12 w/ tall EZ bar (20 lbs on each side)
    super set w/
    OHEE -
    3x15 w/ 65 lbs

    t-spine mobility
    hip mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7976
    fiendish thingy
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    Today -

    warm up

    back squat -
    5x3 w/ 255 lbs (sets got progressively better technique-wise, plenty left in the tank, no sleeves or belt. it was helpful to look slightly down and fix my eyes on a point during the whole lift)

    belt squat -
    3x12 w/ 100 lbs (plenty left in the tank, add 10 lbs per week)

    barbell back extension -
    3x10 w/ 135 lbs (first time doing these, ill use them as an assistance move for my deadlifts, replacing doing RDLs twice a week (ill just do RDLs once per week). they KILLED my hamstrings, glutes, and lower back, holy shit. 14 notches were exposed in terms of the pad height)

    roll outs from knees -
    3x5

    calf raises -
    4x10 #15

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7977
    fiendish thingy
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    Today -

    warm up

    3 second pause bench press -
    5x3 w/ 185 lbs (plenty left in the tank. first time doing pause bench pressing)
    2x10 w/ 165 lbs (getting in extra volume)
    ^I'll progress both of these by 10 lbs per week

    OHP -
    2x10 w/ 115 lbs (progress by 5 lbs per week)

    t-bar row (handle below plates, wider grip, thumbless, pronated)
    5x10 +90 lbs (felt good, never felt fatigue like this in my lower lats)

    OHEE w/ stiff handle -
    2x20 #120

    preacher cable curl using heavy rubber gripped handle -
    2x15 #70 (progress by #5 each week)

    hip mobility
    t-spine mobility

    Awesome session. Introducing new stuff into my training this phase (barbell hypers, t-bar rows, pause bench, preacher curls)
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7978
    fiendish thingy
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    Today -

    warm up

    deadlift -
    1x1,2,3,4 w/ 445 lbs (sets got better as they went along. more left in the tank. beltless first 2 sets, belt 4th notch on last two sets)

    back squat -
    3x8 w/ 195 lbs (felt really in the groove today. squats felt comfortable, plenty left in the tank, felt easier than last week)

    RDL -
    3x8 w/ 295 lbs (DOH first set, straps last 2. these felt harder than they should, but it could be because I used to do belt squats between deadlifts and RDLs, and now I'm doing back squats, which tax the back. I'll cut these down to 6 reps next week)

    calf raise -
    3x15 #11

    side planks -
    multiple sets each side

    Awesome session, but I felt really trashed by the end. Those RDLs took it out of me.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7979
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x2 w/ 235 lbs (2nd and 5th sets were the best, more left in the tank. been focusing on packing shoulders hard before unracking weight, this definitely helps. for whatever reason, this helps my wrists feel more stable when unracking the weight

    flat DB bench press -
    2x12 w/ x2 90 lbs

    weighted chin up -
    3x3 +45 lbs (supinated)

    unilateral DB row -
    3x10 each side w/ 110 lbs (fast reps)

    rear delt facepull -
    2x12 #120 (1 second pause at full retraction)

    plank -
    3x25 seconds (between sets of facepulls)

    preacher curl -
    3x12 w/ 22.5 lbs on either end of tall EZ bar

    OHEE -
    3x15 w/ 70 lbs

    t-spine mobility
    hip mobility

    Awesome session. Everything felt strong.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7980
    fiendish thingy
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    Today -

    warm up

    back squat -
    5x3 w/ 265 lbs (felt pretty well in the groove, but had trouble getting mentally in it today. Wasn't psyching up at all for these sets really, and had some unnecessarily slow reps as a result. Getting a little left hip pain (a recurrent issue in the past couple years, that tends not to bother me while lifting). It comes and goes. Definitely more left in the tank.)

    belt squat -
    3x12 w/ 110 lbs (felt good, really turned it on on the last set and blasted through those 12 reps quickly)

    45 degree hyper -
    3x10 w/ 145 lbs PR (2nd time ever doing these...so will technically have PRs consistently on these. Not sure how I feel about these. I really feel them in my hamstrings and lower back, in a strange way not mimicked by other lifts. I feel like the ROM is a bit short on these. I suppose I could use small plates to increase ROM.

    roll outs from knees -
    3x6

    smith machine calf raise -
    5x10 w/ 205 lbs

    Good stuff. Building back the back squat...slowly but surely.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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