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Fu Fu's l337 journal
- Thread starter fufu
- Start date
I was thinking of trying melatonin. How long does it take for that stuff to kick in?
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Depends on the person, but if you take it without eating food in the past couple hours, between 15-30 minutes.
I usually take it, wait 15-30 minutes, eat, then get ready for bed and hit the sheets.
I tend to use it a couple times a week, you do build a tolerance after a while. I try not to use it that much.
- Joined
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Yesterday's workout -
warm up
explosive weighted push ups - RI 45 seconds
6x3 +70 lbs
explosive unilateral rows - RI 60 seconds
3x8 each side at 85 lbs
weighted vest + bag o' weight circuit - RI 3 minutes
10 squats
10 overhead press
10 row
10 hip extension
2 rounds
Just a bunch of random weights in a backpack, it was pretty damn hard to hold on to. 63 lbs in the bag, 20 lb weighted vest.
farmer's walk -
3 circle trip around the yard w/ x2 50 lb DB's + 43 lbs in other weight
weighted vest explosive sit ups - RI 60 seconds
2x30 +20 lbs
I've been lazy with stretching this last week, just can't find the motivation.
warm up
explosive weighted push ups - RI 45 seconds
6x3 +70 lbs
explosive unilateral rows - RI 60 seconds
3x8 each side at 85 lbs
weighted vest + bag o' weight circuit - RI 3 minutes
10 squats
10 overhead press
10 row
10 hip extension
2 rounds
Just a bunch of random weights in a backpack, it was pretty damn hard to hold on to. 63 lbs in the bag, 20 lb weighted vest.
farmer's walk -
3 circle trip around the yard w/ x2 50 lb DB's + 43 lbs in other weight
weighted vest explosive sit ups - RI 60 seconds
2x30 +20 lbs
I've been lazy with stretching this last week, just can't find the motivation.
^^ I wish I had the motivation to do a routine like that, let alone stretch. 
Good stuff as usual fufu!
Good stuff as usual fufu!
- Joined
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- 288
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- Age
- 38
Took a whole month off without any training or stretching. I let my diet go completely. I'm 185 right now, gained a few lbs, nothing to worry about though. I didn't plan on taking that much time off. I was going to start training again last Monday but I got sick, and now I am recovered. However, that gave my tendonitis plenty of time to recover, it is much better. Hopefully I can start incorporating things I wanted to in the past that the tendonitis held me back from. Also began my diet again yesterday to shed off the fat I gained and also to become leaner than I was a month ago.
Today was an introductory workout, very simple -
60 second RI for everything, 60 second rest between all exercise blocks as well.
weighted vest full squats -
3x20 + 20 lbs
push ups -
3x15 at bodyweight
unilateral unsupported standing rows -
3x15 each side at 50 lbs
bilateral DB RDL -
3x20 w/ x2 50 lbs
sit ups -
3x20 at bodyweight
fixed band face pull -
2x20 w/ light jump stretch band
alternating DB curls -
1x12 each at x2 35 lbs
staggered stance overhead fixed band elbow extensions -
1x20 w/ light jump stretch band
Jumped straight in the shower after this. I was so exhausted, I felt like I was going to puke so I spent half the time in the shower in a squat position. The mere act of washing myself made me feel nauseous. That was probably a combination of the 4 week lay off and the fact that I ate no carbs today and had hardly any yesterday. Next time I shall remember to do a cool down. Motivation has been shitty, getting my stretching routine back in action is going to be tough. But, I'm back.
Today was an introductory workout, very simple -
60 second RI for everything, 60 second rest between all exercise blocks as well.
weighted vest full squats -
3x20 + 20 lbs
push ups -
3x15 at bodyweight
unilateral unsupported standing rows -
3x15 each side at 50 lbs
bilateral DB RDL -
3x20 w/ x2 50 lbs
sit ups -
3x20 at bodyweight
fixed band face pull -
2x20 w/ light jump stretch band
alternating DB curls -
1x12 each at x2 35 lbs
staggered stance overhead fixed band elbow extensions -
1x20 w/ light jump stretch band
Jumped straight in the shower after this. I was so exhausted, I felt like I was going to puke so I spent half the time in the shower in a squat position. The mere act of washing myself made me feel nauseous. That was probably a combination of the 4 week lay off and the fact that I ate no carbs today and had hardly any yesterday. Next time I shall remember to do a cool down. Motivation has been shitty, getting my stretching routine back in action is going to be tough. But, I'm back.
- Joined
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- Messages
- 19,276
- Reaction score
- 288
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- 83
- Age
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Saturday's workout -
circuit - RI 60 seconds
10 bw push ups
10 fixed light jump stretch band rows
10 weighted squats (whey container filled with water)
10 weighted (shouldered) sit ups (5 each side)
5 rounds
fixed band face pulls - RI 60 seconds
2x10 w/ 3 second isometric at full retraction w/ light jump stretch band
seated alternating curls -
1x10 each arm at x2 45 lbs
seated overhead DB elbow extensions -
1x20 each arm at 30 lbs
Short stretch
Just getting back into the swing up things, not going insane, giving myself some room to progress.
circuit - RI 60 seconds
10 bw push ups
10 fixed light jump stretch band rows
10 weighted squats (whey container filled with water)
10 weighted (shouldered) sit ups (5 each side)
5 rounds
fixed band face pulls - RI 60 seconds
2x10 w/ 3 second isometric at full retraction w/ light jump stretch band
seated alternating curls -
1x10 each arm at x2 45 lbs
seated overhead DB elbow extensions -
1x20 each arm at 30 lbs
Short stretch
Just getting back into the swing up things, not going insane, giving myself some room to progress.
- Joined
- Nov 28, 2005
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- 19,276
- Reaction score
- 288
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- Age
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Today's workout -
circuit - RI 60 seconds
push ups
bilateral fixed band row
zercher squat w/ container filled with water
zercher RDL w/ container filled with water
shouldered sit ups (split reps between sides) w/ container filled with water
5 rounds
first round - 10 reps each w/ weighted vest (20 lbs)
second round - 12 reps each w/ weighted vest
third round - 15 each reps w/ weighted vest
fourth round - 5 each reps w/o weighted vest
fifth round - 20 each reps w/o weighted vest
fixed band facepull - RI 30 seconds
3x10 w/ light jump stretch band
standing simutaneous DB curl -
1x30 at x2 25 lbs
staggered stance overhead fixed band unilateral elbow extensions -
1x30 each arm w/ light jump stretch band
Stretch
Good workout. It was a brisk 25 degrees out this morning. I thought I'd need to seek out other places to train but the cold doesn't really bother me that much. My hands did get cold though, I may get some light gloves to train.
Another simple workout, still working my way back up. Feeling good overall. I had to the urge to start running today. I haven't trained any sort of running in a while, the last I did was over the summer when I did sprints. I may start training to progress my 1-mile run. Anything over that becomes boring to me. It'll help with my anaerobic/aerobic threshold. Just need to buy some new running shoes, seeing as all I have is a super worn pair of cross-trainers.
circuit - RI 60 seconds
push ups
bilateral fixed band row
zercher squat w/ container filled with water
zercher RDL w/ container filled with water
shouldered sit ups (split reps between sides) w/ container filled with water
5 rounds
first round - 10 reps each w/ weighted vest (20 lbs)
second round - 12 reps each w/ weighted vest
third round - 15 each reps w/ weighted vest
fourth round - 5 each reps w/o weighted vest
fifth round - 20 each reps w/o weighted vest
fixed band facepull - RI 30 seconds
3x10 w/ light jump stretch band
standing simutaneous DB curl -
1x30 at x2 25 lbs
staggered stance overhead fixed band unilateral elbow extensions -
1x30 each arm w/ light jump stretch band
Stretch
Good workout. It was a brisk 25 degrees out this morning. I thought I'd need to seek out other places to train but the cold doesn't really bother me that much. My hands did get cold though, I may get some light gloves to train.
Another simple workout, still working my way back up. Feeling good overall. I had to the urge to start running today. I haven't trained any sort of running in a while, the last I did was over the summer when I did sprints. I may start training to progress my 1-mile run. Anything over that becomes boring to me. It'll help with my anaerobic/aerobic threshold. Just need to buy some new running shoes, seeing as all I have is a super worn pair of cross-trainers.
- Joined
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Today's workout (power) -
warm up -
TKE's, YTWL's, high kicks and several other assorted goodies.
Weighted speed squats - RI 60 seconds
3x10 +20 lb weighted vest
Tree branch chin ups - RI 60 seconds
4x5, 1x4 at body weight
Explosive push ups - RI 30 seconds
8x3 at body weight
Explosive bilateral unsupported row - RI 30 seconds
8x3 w/ x2 50 lb DB's
Explosive fixed band chops - RI 60 seconds
3x5/5/5 (right horizontal, left horizontal, downward) w/ light jump stretch band
I do the chops like throwing a straight punch. I twist my body and press off the balls of my feet.
Isometric DB RDL's (controlled eccentric, 3 second isometric at bottom, quick hip extension) - RI 60 seconds
3x10 w/ x2 50 lb DB's + 20 lb weighted vest
Medicine ball push ups w/ 1 arm lockouts - RI 60 seconds
2x8 each side at body weight
rollouts from knees - RI 60 seconds
2x10
Total body static stretching.
Good workout. This is the first day devoted to power since I came back off the 4 week lay off. I believe this is my 4th workout back in the habit. In the past I usually would do power and conditioning on the same day and sort of meld the two together. I tried to benefit from the high speed movements in my metabolic conditioning because they are so tiring, but I decided I will separate business (conditioning) and pleasure (power). I decided I will alternate power and conditioning days, and some days do some high speed metabolic work as a combination of the two. Today I didn't kill myself with rest intervals and reps because I wanted to focus primarily on being prepared for explosive power.
warm up -
TKE's, YTWL's, high kicks and several other assorted goodies.
Weighted speed squats - RI 60 seconds
3x10 +20 lb weighted vest
Tree branch chin ups - RI 60 seconds
4x5, 1x4 at body weight
Explosive push ups - RI 30 seconds
8x3 at body weight
Explosive bilateral unsupported row - RI 30 seconds
8x3 w/ x2 50 lb DB's
Explosive fixed band chops - RI 60 seconds
3x5/5/5 (right horizontal, left horizontal, downward) w/ light jump stretch band
I do the chops like throwing a straight punch. I twist my body and press off the balls of my feet.
Isometric DB RDL's (controlled eccentric, 3 second isometric at bottom, quick hip extension) - RI 60 seconds
3x10 w/ x2 50 lb DB's + 20 lb weighted vest
Medicine ball push ups w/ 1 arm lockouts - RI 60 seconds
2x8 each side at body weight
rollouts from knees - RI 60 seconds
2x10
Total body static stretching.
Good workout. This is the first day devoted to power since I came back off the 4 week lay off. I believe this is my 4th workout back in the habit. In the past I usually would do power and conditioning on the same day and sort of meld the two together. I tried to benefit from the high speed movements in my metabolic conditioning because they are so tiring, but I decided I will separate business (conditioning) and pleasure (power). I decided I will alternate power and conditioning days, and some days do some high speed metabolic work as a combination of the two. Today I didn't kill myself with rest intervals and reps because I wanted to focus primarily on being prepared for explosive power.
- Joined
- Nov 28, 2005
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- 19,276
- Reaction score
- 288
- Points
- 83
- Age
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Today's workout (conditioning) -
It was a nice 18 degrees outside today w/ gusts up to 20 mph. However, the outside portion of the workout (chins, facepulls and lunges) felt better tahn the inside portion. The place where I train inside is right next to the heater...hot as fuck.
warm up
tree branch chin ups - RI 60 seconds
2x8 at body weight
circuit - RI 60 seconds
weighted push ups +35 lbs x10
bilateral unsupported DB row w/ x2 50 lb DB's x10
weighted squat +~50 lbs x10
weighted sit up +20 x10
zercher RDL's w/ 50 lb DB x10
3 rounds
on the weighted squats I used a 20 lb weighted vest and held two 5 lb whey containers filled to the top with water. I think each container weighed roughly 15 lbs
Tabata intervals -
1 round w/ body weight lunges
fixed band face pulls - RI 30 seconds
2x10 w/ average jump stretch band
concentration curls -
1x8 each arm at 50 lbs
seated overhead unilateral DB elbow extensions -
1x15 each arm at 35 lbs
Feel like a zombie! No carbs this morning...not the best idea. Good workout, though.
It was a nice 18 degrees outside today w/ gusts up to 20 mph. However, the outside portion of the workout (chins, facepulls and lunges) felt better tahn the inside portion. The place where I train inside is right next to the heater...hot as fuck.
warm up
tree branch chin ups - RI 60 seconds
2x8 at body weight
circuit - RI 60 seconds
weighted push ups +35 lbs x10
bilateral unsupported DB row w/ x2 50 lb DB's x10
weighted squat +~50 lbs x10
weighted sit up +20 x10
zercher RDL's w/ 50 lb DB x10
3 rounds
on the weighted squats I used a 20 lb weighted vest and held two 5 lb whey containers filled to the top with water. I think each container weighed roughly 15 lbs
Tabata intervals -
1 round w/ body weight lunges
fixed band face pulls - RI 30 seconds
2x10 w/ average jump stretch band
concentration curls -
1x8 each arm at 50 lbs
seated overhead unilateral DB elbow extensions -
1x15 each arm at 35 lbs
Feel like a zombie! No carbs this morning...not the best idea. Good workout, though.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
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- 83
- Age
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I haven't touched this journal in a long time, but I happened to look through the journal section today, and here I see my journal, was bumped up with a recent post.
Yes, push ups are highly under-rated. I still do them frequently. Weighted, incline, plyometric, you name it. Becoming strong with your own body weight is an essential form of strength if your goal is athletic performance or general fitness.
- Joined
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Well, I am going to reinstate this journal.
My current training is much different from the training that is posted throughout this journal. I used to train primarily strength. I had a 475 lb deadlift, a 315 lb front squat and a 260 lb bench press. (I never tested my 1RM back squat, but I imagine it was around 400 lbs)
After training purely strength for nearly 3 1/2 years, I started training more endurance and athletic conditioning for submission grappling. I took off nearly 1 1/2 years from any barbell traditional gym training. In that time I went from 200 lbs to 178 lbs. At my heaviest I was 212 lbs. I lost the weight to be in a grappling weight class that better fit my body and ability. Athletically, I move around much better at 180 lbs than 200.
Back in late October of '09 I started getting back to more strength training at the gym. However, I've been focusing a lot on power/force development training which is something I never really did. I also do some conditioning now and then, but it isn't something I focus on too much.
My current primary goals are as follows:
become strong in the body weight movements (chin ups, push ups, etc.)
increase my squat (both front and back)
increase my clean + jerk
Other than that, I train to increase several other lifts, but what I listed above are my consistent primary goals. At times I'll train to increase things like my bench press, overhead and deadlift but not all the time.
I've been eating a lot since October and have gone from 178 to 190 lbs (still 22 lbs shy of my heaviest). I don't really want to be over 200 lbs.
Here is a video of my latest clean PR -
My current training is much different from the training that is posted throughout this journal. I used to train primarily strength. I had a 475 lb deadlift, a 315 lb front squat and a 260 lb bench press. (I never tested my 1RM back squat, but I imagine it was around 400 lbs)
After training purely strength for nearly 3 1/2 years, I started training more endurance and athletic conditioning for submission grappling. I took off nearly 1 1/2 years from any barbell traditional gym training. In that time I went from 200 lbs to 178 lbs. At my heaviest I was 212 lbs. I lost the weight to be in a grappling weight class that better fit my body and ability. Athletically, I move around much better at 180 lbs than 200.
Back in late October of '09 I started getting back to more strength training at the gym. However, I've been focusing a lot on power/force development training which is something I never really did. I also do some conditioning now and then, but it isn't something I focus on too much.
My current primary goals are as follows:
become strong in the body weight movements (chin ups, push ups, etc.)
increase my squat (both front and back)
increase my clean + jerk
Other than that, I train to increase several other lifts, but what I listed above are my consistent primary goals. At times I'll train to increase things like my bench press, overhead and deadlift but not all the time.
I've been eating a lot since October and have gone from 178 to 190 lbs (still 22 lbs shy of my heaviest). I don't really want to be over 200 lbs.
Here is a video of my latest clean PR -
| YouTube Video | |
- Joined
- Nov 28, 2005
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- Reaction score
- 288
- Points
- 83
- Age
- 38
This is my training from Sunday (3/28) -
foam roll
warm up
power hang clean -
work up sets
5x1 195 lbs
3x3 185 lbs
front squat -
2x8 205 lbs
OHP -
1x5 135 lbs (front squats burnt out my shoulders and core so I stopped short)
RDL -
3x5 235 lbs
chin up -
3x7 body weight
shoulder health
short stretch
Done.
foam roll
warm up
power hang clean -
work up sets
5x1 195 lbs
3x3 185 lbs
front squat -
2x8 205 lbs
OHP -
1x5 135 lbs (front squats burnt out my shoulders and core so I stopped short)
RDL -
3x5 235 lbs
chin up -
3x7 body weight
shoulder health
short stretch
Done.
Great to see you back in this journal. NICE clean!
- Joined
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- Messages
- 19,276
- Reaction score
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- 83
- Age
- 38
Today -
foam roll
warm up
hang clean and jerk -
work up sets
2x1 155 lbs
2x1 165 lbs
2x1 175 lbs
clean pulls -
5x1 255 lbs
weighted chin ups -
3x2 +65 lbs
weighted push ups -
3x15 +20 lbs
CoC trainer -
3x20 closes each hand
1x40 second isometric close each hand
zig-zag bar curls -
2x5 100 lbs
shoulder health
stretch
Everything felt very good today.
foam roll
warm up
hang clean and jerk -
work up sets
2x1 155 lbs
2x1 165 lbs
2x1 175 lbs
clean pulls -
5x1 255 lbs
weighted chin ups -
3x2 +65 lbs
weighted push ups -
3x15 +20 lbs
CoC trainer -
3x20 closes each hand
1x40 second isometric close each hand
zig-zag bar curls -
2x5 100 lbs
shoulder health
stretch
Everything felt very good today.
I likey the clean. Twas cool to watch.
Cool video. Nice PR.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
foam roll
warm up
clean -
work up sets (tons of singles)
4x1 225 lbs
back squat -
3x3 245 lbs
bench press -
3x5 195 lbs
inverted row -
3x12 body weight
CoC #1 -
3x6 closes each hand
stretch
I've been having a trend of feeling off as of late doing the Olympic lifts. My last workout went well, but the past couple weeks on average have been feeling off.
I think I will discontinue doing cleans from the floor, I've been too inconsistent from there. My clean from the hang, however, has felt good on a regular basis and I can hang clean nearly as much as I can from the floor.
My back squat is not even close to where it used to be. Although my front squat is right around there.
foam roll
warm up
clean -
work up sets (tons of singles)
4x1 225 lbs
back squat -
3x3 245 lbs
bench press -
3x5 195 lbs
inverted row -
3x12 body weight
CoC #1 -
3x6 closes each hand
stretch
I've been having a trend of feeling off as of late doing the Olympic lifts. My last workout went well, but the past couple weeks on average have been feeling off.
I think I will discontinue doing cleans from the floor, I've been too inconsistent from there. My clean from the hang, however, has felt good on a regular basis and I can hang clean nearly as much as I can from the floor.
My back squat is not even close to where it used to be. Although my front squat is right around there.
The Oly lifts look good to me. At 54 I concede these are young buck movements. In otherwords, I am too friggin old for that intensity.
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- Joined
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- Age
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Lol, there is a guy at my gym who says the same thing to me all the time.
I'm making progress with them, but the clean is such a technical lift that just getting the weight from point A to point B isn't enough to me. I need to be very vigilant with my form and not get into too many bad habits that may bite me in the ass later when I start moving heavier weight.
Gracias Senor James.
- Joined
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- Messages
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- Age
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Today -
warm up
hang clean -
work up sets
6x1 205 lbs (first 3 were power hang cleans, and the last 3 were full)
3x3 135 lbs
front squat -
2x8 215 lbs
RDL -
3x5 245 lbs
CoC trainer -
3x22 closes each hang
1x10 second isometric close each hand
shoulder mobility/stability
stretch
Here is a video of the first set of front squats -
Here is a video of the 1st set of light hang cleans -
I felt very good today. I am still getting used to my new weight lifting shoes. On the second hang clean (with 205) I tipped back on my heels a bit, and on the 3rd I tipped front on the toes a bit. At least I didn't fall backwards (happened once before).
I just switched to an upper/lower program that consists of 4 days of training a week. I was trying to fit too many things into three days using a total body program and it was slowing my progress. The problem wasn't the total amount of volume per week, but rather how it was spread out. I am basically doing the same amount of volume but adding an extra day in spread it out and perform better. I haven't trained upper/lower in like 2 years and I think it will feel much easier on the body.
I remember going from an upper/lower to a total body program and it was tough, hopefully it is the opposite going the other direction.
warm up
hang clean -
work up sets
6x1 205 lbs (first 3 were power hang cleans, and the last 3 were full)
3x3 135 lbs
front squat -
2x8 215 lbs
RDL -
3x5 245 lbs
CoC trainer -
3x22 closes each hang
1x10 second isometric close each hand
shoulder mobility/stability
stretch
Here is a video of the first set of front squats -
| YouTube Video | |
Here is a video of the 1st set of light hang cleans -
| YouTube Video | |
I felt very good today. I am still getting used to my new weight lifting shoes. On the second hang clean (with 205) I tipped back on my heels a bit, and on the 3rd I tipped front on the toes a bit. At least I didn't fall backwards (happened once before).
I just switched to an upper/lower program that consists of 4 days of training a week. I was trying to fit too many things into three days using a total body program and it was slowing my progress. The problem wasn't the total amount of volume per week, but rather how it was spread out. I am basically doing the same amount of volume but adding an extra day in spread it out and perform better. I haven't trained upper/lower in like 2 years and I think it will feel much easier on the body.
I remember going from an upper/lower to a total body program and it was tough, hopefully it is the opposite going the other direction.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
foam roll
warm up
bench press -
3x3 205 lbs
weighted chin up -
2x2 +70 lbs
1x1 +70 lbs
incline DB press -
2x8 x2 70 lb dumb bells
low cable unilateral row -
2x8 #90 each side
zig-zag bar curls -
1x5 105 lbs
1x10 50 lbs
close grip bench press -
1x10 135 lbs
shoulder mobility/stability
stretch
Good day. I have a really hard time progressing my weighted chin ups. I am going to try to hit 80 for a single in a couple weeks, which would be a PR. Today was really tough getting those up.
foam roll
warm up
bench press -
3x3 205 lbs
weighted chin up -
2x2 +70 lbs
1x1 +70 lbs
incline DB press -
2x8 x2 70 lb dumb bells
low cable unilateral row -
2x8 #90 each side
zig-zag bar curls -
1x5 105 lbs
1x10 50 lbs
close grip bench press -
1x10 135 lbs
shoulder mobility/stability
stretch
Good day. I have a really hard time progressing my weighted chin ups. I am going to try to hit 80 for a single in a couple weeks, which would be a PR. Today was really tough getting those up.
