Fu Fu's l337 journal

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  1. #8671
    fiendish thingy
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    Yesterday -

    warm up

    incline bench press -
    3x4 w/ 230 lb PR maintain 3x4 next week

    OHP -
    2x5 w/ 155 lb 2x4 next week

    incline spider row -
    3x10 w/ 210 lb PR progress by 5, maintain 3x10 next week

    OHEE barbell - 2x5 next week
    1x6 130 lb
    1x5 130 lb



    Must have slept weird and had some nerve sensation upon waking (3-4/10 top of right foot numbness at times). Had 2/10 nerve pain in lateral right lower leg at the very beginning of warming up, but that wasn't from working out. After a few minutes, it went away entirely for duration of whole session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8672
    fiendish thingy
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    Waist measurement (top edge of tape on bottom edge of navel): 33.8"

    Done 1st thing in the morning after urinating. That's 1.2" lost in the past 3 weeks.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8673
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    Yesterday -

    deadlift -
    1x10 45
    1x3 155, 265, 345, 365, 385 (really solid, 1st time doing these 1st in the workout since the back injury)

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155
    1x3 205, 255
    3x6 275 lb

    side plank -
    7x10 seconds each side

    plank -
    7x10 seconds

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. No discernible nerve pain entire session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8674
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    Yesterday -

    warm up

    bench press -
    1x1,2,3,2,1 w/ 270 lb (match same scheme next week, progress by 5 lb)

    close grip bench press -
    2x8 w/ 215 lb PR match same scheme next week, progress by 5 lb)

    incline spider row -
    3x6 w/ 240 lb match same scheme next week, progress by 5 lb)

    purple band push down unilateral -
    1x28 each side
    1x21 each side
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8675
    fiendish thingy
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    6/23/2021

    deadlift - (no belt, and haven't worn belt since injury)
    1x10 45
    1x3 155, 265, 355, 375
    attempted set of 3 with 395, but I just wasn't feeling it mentally. I felt a lack of confidence and worries about reinjury, even though I had zero pain and 385 x3 went up very easy last session. I need to do more working sets, and not make as big of jumps. Next session do several more progressively heavier sets of 3, and higher reps with my lighter sets. This will help prep me physically and mentally

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155, 205
    1x3 255
    3x6 280

    bird dog - (10 second hold each side each rep, 60 bpm metronome)
    1x4,3,2

    hip mobility
    t-spine mobility
    shoulder mobility

    Zero discernible nerve sensation/pain entire workout. I had a split second twinge in right lower back reracking weights after all sets. Not so much a pain, but a sensation.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8676
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    Yesterday -

    incline bench press -
    3x4 w/ 235 lb PR

    incline spider row -
    2x10 w/ 215 lb PR

    OHEE barbell -
    2x5 w/ 135 lb

    hip mobility
    shoulder mobility
    t-spine mobility

    No discernible nerve pain entire session.

    BW = 193.5 lb

    I've dropped 15 lbs in the past 3 months (intentionally). Cool to set an incline bench PR despite that.
    Last edited by fufu; 06-26-2021 at 03:50 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8677
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    6/27/2021

    back squat - (L knee sleeves no belt)
    worked up to 3x6 w/ 285 lb

    deadlift -
    many sets up to 365 for 3. just didn't feel confident going heavier, even though no pain.

    side plank -
    7x15 sec each side

    plank -
    7x15 sec

    hip mobility
    t-spine mobility
    shoulder mobility

    No discernible nerve sensation/pain entire session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8678
    fiendish thingy
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    91622575

    Yesterday -

    warm up

    bench press -
    1x1,2,3,2,1 w/ 275 lb

    close grip bench press -
    2x8 w/ 220 lb PR(2nd set much easier than 1st)

    incline spider row -
    3x6 w/ 245 lb PR

    unilateral band push down -
    1x20
    1x15
    1x10

    hip mobility
    t-spine mobility
    shoulder mobility

    No discernible nerve pain/sensation entire session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8679
    fiendish thingy
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    Yesterday -

    warm up

    deadlift - (chalk, MG, no belt)
    1x10 45
    1x6 155
    1x5 205
    1x4 255
    1x3 285, 315, 335, 355, 375, 400 lb

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155
    1x3 205
    1x3 235
    1x2 265
    3x6 290 lb

    bird dog - (7 sec hold each rep, using 60 BPM metronome)
    1x5,4,3 each side

    Awesome session. Zero discernable nerve pain/sensation entire session. I hit 400 lb on the deadlift beltless, which was a big milestone in my rehab. I won't be going heavier than 400 or 315 in the deadlift and squat for a while, respectively. I hit 315 for 3x3 beltless in the back squat a few weeks ago, which was another milestone for me. Those weights are both a hair less than 70% of my 1RMs pre-injury, so basically my top warm up sets, right before my working sets.

    Feels great to lift heavy-ish again without any nerve issues. It's been a 3 month road of daily diligent rehabbing. I've made tons of lifestyles changes, and it's paid off.

    Going to keep focusing on spinal stability to bulletproof my low back.
    Last edited by fufu; 07-02-2021 at 05:28 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8680
    fiendish thingy
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    Waist measurement (top edge of tape on bottom edge of navel): 33.75"

    Done 1st thing in the morning after urinating. That's 0.05" lost in the past 2 weeks. Rate of weight loss is definitely slowing down.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8681
    fiendish thingy
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    91622575

    Yesterday -

    warm up

    incline bench press -
    3x3 w/ 240 lb PR

    incline spider row -
    2x10 w/ 220 lb PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. Taking a week off. Zero discernible nerve pain/sensation entire session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8682
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    Waist measurement this morning after urinated before eating is 33.6", (top edge of tape on bottom edge of navel)

    That's 0.2" lost in the past week.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8683
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    First day back after a 7 day break:


    bench press -
    5x7 w/ 205 lb

    close grip bench press -
    3x14 w/ 155 lb

    incline spider row -
    4x9 w/ 155 lb

    band unilateral push down -
    2x16

    hip mobility
    t-spine mobility
    shoulder mobility

    No discernable nerve pain/sensation during entire session. I plan to continue to cut my bodyweight down for another 3-4 weeks, then do a mild bulk and hypertrophy program.
    Last edited by fufu; 07-11-2021 at 12:33 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8684
    fiendish thingy
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    Yesterday -

    deadlift - (no belt)
    5x5 w/ 265 lb

    squat - (no belt, no knee sleeves)
    3x10 w/ 205 lb

    side plank -
    5x10 each

    plank -
    5x10

    No discernible nerve pain/sensation entire session. Will continue to keep weights light. Just maintaining some strength and muscle while I continue to cut for the next 3-4 weeks. I still get some nerve sensation (less frequently pain) with prolonged sitting with a rounded low back. I'm like 95%+ better, but I want to be fully recovered so continued to keep loads significantly light on the squats and deadlifts.
    Last edited by fufu; 07-13-2021 at 08:32 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8685
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    7/14/2021

    incline bench press -
    5x7 w/ 185 lb progress by 10

    OHP -
    3x10 w/ 115 progress by 5

    incline spider row -
    5x12 w/ 135 lb progress by 10

    barbell OHEE -
    2x12 w/ 95 progress by 5

    No discernible nerve pain/sensation entire session. Since it's been well over a month with zero back pain or nerve pain/sensation while training, I'll stop making note of it. I'll only note it if I feel pain.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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