Fu Fu's l337 journal

[fufu]

Today - (power)

warm up

hang power clean -
5x3 185 lbs

chin ups -
2x10 BW (pronated, neutral)
1x7 +3 rest pause reps (supinated

^I failed on my last set of chin ups, I wasn't expecting that.

decline push ups (feet on bench) -
3x20 BW

treadmill intervals -
incline: 15.0
speed: 7.5
10 seconds on, 20 seconds off, x15
rest
10 seconds at 9.5
rest
10 seconds at 10.0

quick stretch

I feel beat up. Very good workout today. Hang cleans were tough, but I kept up with my speed and form. I skimped out on most of my stretching, I felt too tired to put any more effort in.

 

[jessblanco]

just read through most of this ,,nice work

 

[fufu]

Today - (lower strength)

warm up

speed box squat (1 second pause on box each rep) -
4x3 165 lbs

front squats -
4x5 214 lbs

hyper extension -
3x10 +45 lbs PR

RDL -
3x8 215 lbs

complex - RI 90 seconds (35 lb KB used)
10 KB swing
10 KB goblet squat
10 lunges each leg BW (20 total)
10 KB swing

3 rounds

stretch

Front squats felt fantastic. Overall a great training session.

 

[ihateschoolmt]

I tried speed squats the other day, I like them, a lot less painful than regular ones haha.

 

[fufu]

I tried speed squats the other day, I like them, a lot less painful than regular ones haha.

Indeed, and they are fun. I enjoy ripping the weight up as fast as I can.

 

[ihateschoolmt]

I enjoy not wanting to throw up after each set.

 

[davegmb]

Nice workout as usual FU! i dont think ive ever asked but whats the story behind your avatar?

 

[fufu]

Nice workout as usual FU! i dont think ive ever asked but whats the story behind your avatar?

lol, I don't even remember.

I started having pictures of cats as my avatar years ago. There was a time where 10-15 other members all had pictures of cats as well, some are still like that.

There is no real point...just cat power! I don't even remember where I found my avy pic.

 

[fufu]

Today - (upper strength)

warm up

incline DB bench press - (stretches between sets)
5x7 x2 70 lb dumb bells

weighted chin up - (stretches between sets)
6x4 +30 lbs (grips: pronated x2, neutral x2, supinated x2)

high cable facepull - (stretches between sets)
4x6 #120 w/ 3 second isometric each rep at full retraction

stretch

Success.

 

[fufu]

Today - (power)

warm up

hang power clean -
I warmed up on these. Warm ups felt great, but once I got to my working set weight I felt really off. My body was not responding the way I wanted it to. When my form gets off like this I don't even bother with hang cleans. Slow sketchy reps don't give me results, plus I can get injured.

Treadmill Intervals -
incline: 15.0
speed: 8.0
10 seconds on, 20 seconds off, 15x through.
45 second rest
10 seconds @ 10.0
45 seconds rest
10 seconds @ 10.5
45 seconds rest
10 seconds @ 11.0

cool down

From here I just did some body weight circuits and rowing movements.

stretch

My body felt crappy today doing any weight lifting. Running intervals felt great though. One more training day until my recovery period.

 

[fufu]

Today - (lower strength)

warm up

speed box squat - (1 second pause on box each rep)
4x3 175 lbs

front squat -
4x5 226 lbs

hyper extension -
3x10 +50 lbs PR

RDL -
3x8 225 lbs

stretch

Great workout. Front squats were brutal. I am beat up. Good thing I'm taking 5 days off starting today, I need it.

 

[fufu]

First day back in 5 days, I am starting a new upper/lower program instead of my previous lower/power/upper.

Today - (upper strength I)

warm up

flat DB bench press -
4x8 x2 75 lbs

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

body weight chin ups -
1x10
1x6

BW push ups -
3x15

high cable facepull -
3x12 #80

YTWL work w/ light band

treadmill running:
1 mile
10 minute/mile pace

stretch

Great coming-back session. Everything felt good. My chin ups regressed, as they always do when I take a break. It is hard keeping them strong. Everything else felt good. The run actually felt easy in an aerobic sense, my breathing was fine and I didn't fatigue that much, I felt better as it went on. However, my calves were having mini cramps in the first few minutes, I was afraid I might have to stop, but they went away. I had pretty bad side pain, but that is what you get when you rarely run "long" distances.

 

[fufu]

I also started a new diet approach today. I have eliminated most of the highly processed foods I've been eating, eliminated isolated forms of sugar as well as sugar additives and artificial sweeteners.

I'm upping my legume, veggie and whole food intake. This will be a generally high protein, high fat and low/moderate carb diet.

I need something new, I want to feel better and I like a challenge. My caloric intake will be between 3000-3200, I'll lean up with those levels. Right now I'm ~190 lbs.

 

[fufu]

Today - (lower strength I)

warm up

hang power clean -
5x3 155 lbs

front squat -
5x3 204 lbs

hyper extension -
5x6 +45 lbs

Treadmill Intervals -
incline: 15.0
speed: 6.0
30 seconds on, 30 seconds off, 5x through
incline: 15.0
speed: 9.0
10 seconds on, 30 seconds off, 5x through

stretch

Success.

 

[fufu]

Today - (upper strength II)

warm up

overhead press -
4x8 95 lbs

unilateral DB row -
4x8 each side 75 lbs

YTWL w/ blue theraband - 3x5

Treadmill Running:
Incline: 0.0
Speed: 6.3 mph (9 minutes 29 seconds per mile)
1 mile ran

BW chin ups -
1x4 (supinated)
1x6 (supinated)
1x8 (neutral)
1x10 (neutral)

stretch

I drove home and ran another mile, but outside. It was a 9:30 minute/mile pace. It was really nice out and I had the urge.

Weight lifting today was easy. I haven't done DB rows or OHP in several months, so I am easing back into them.

 

[fufu]

Today - (lower strength II)

warm up

power clean -
4x2 175 lbs

^first time doing cleans from the floor in a loooong time.

speed box squat (1 second pause on box each rep) -
4x3 155 lbs

sumo deadlift -
5x3 275 lbs

complex - RI 60 seconds
10 DB front squats w/ x2 15 lb dumb bells
10 lunges each leg w/ x2 15 lb dumb bells
5 BW squats
5 BW lunges each leg

3 rounds

Today was a rough workout. I was feeling out of it, I have a horrible sun burn on my back and I didn't have contacts to wear, so I trained with shitty vision. Anyway, I just stuck with it and hit all the numbers I wanted to. Power cleans felt a bit awkward, but that is what happens when I don't do them for lots of months.

Racking the bar on my back for speed squats was almost unbearable with this sunburn. I was close to calling it quits. I've never had a sunburn as close to this bad before.

Today was the first time I've done deadlifts in a few months. I'm starting back with them light, the weight felt easy today.

 

[gtbmed]

good to see you lifting from the floor again. I know it can be difficult when you lift from a certain position for awhile and then change things, but just keep at it and you'll quickly get comfortable from the floor.

 

[davegmb]

I wish it was warm enough here to get sun burn, so no sympathy haha

 

[fufu]

good to see you lifting from the floor again. I know it can be difficult when you lift from a certain position for awhile and then change things, but just keep at it and you'll quickly get comfortable from the floor.

Definitely, one of those things that just takes time.

 

[fufu]

I wish it was warm enough here to get sun burn, so no sympathy haha

Yeah, having the opportunity to get sunburned is nice.

So are the rumors true? The UK has shit weather?

 

[davegmb]

RUMOURS!!!!! more like TRUEMOURS haha. To be honest, if your from the south or especially round the south East where London is the weather is quite nice actually especially during the summer months. However, if your from the North like myself and especially the North West it rains ALOT haha, then randomly we will get a mini heat wave, so its just so unpredictable, guaranteed if you decide to have a bbq at the wknd the heavens will open and the weather will be rubbish.

 

[fufu]

^ Overall do you like living there? You ever think about moving?

 

[fufu]

Today - (upper I)

warm up

flat DB bench press -
3x8 x2 80 lb dumb bells

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

BW chin ups -
3x5

BW push ups -
3x18

high cable facepull -
3x12 #90

treadmill -
incline: 0.0
speed: 6.7 (8 minutes & 57 seconds per mile)
1 mile ran

stretch

I was supposed to do 4x8 in the pressing, but I haven't been eating enough the past few days. There was no way I was getting another set. It is crazy how caloric intake runs like clockwork when it comes to the quality of my workouts.

 

[fufu]

Today - (lower I)

warm up

hang power clean -
5x3 165 lbs

front squat -
5x3 214 lbs

hyper extension -
5x6 +50 lbs

treadmill intervals -
incline: 15.0
speed: 6.5
30 seconds on, 30 seconds off, 5x through
3 minute active recovery
incline: 15.0
speed: 9.5
10 seconds on, 30 seconds off, 5x through

stretch

Excellent session. I feel my technique in the hang power clean is progressing nicely. Front squats felt very strong. Intervals were very tough, but I made it.

 

[davegmb]

^ Overall do you like living there? You ever think about moving?

Yeah as much as i moan i love were i live, im surrounded by friends and family and its a nice area and not to far a taxi ride from Liverpool city centre where there is alot going on. What about yourself, where do you live Fu?

 

[fufu]

Yeah as much as i moan i love were i live, im surrounded by friends and family and its a nice area and not to far a taxi ride from Liverpool city centre where there is alot going on. What about yourself, where do you live Fu?

I live in central Massachusetts, about an 45 minutes west of Boston. Have a good mix of cities and country out here, and of course, seasonal weather.

 

[fufu]

Today - (upper II)

warm up

overhead press -
4x8 105 lbs

unilateral DB row -
4x8 each side 80 lbs

YTWL w/ blue theraband - 3x7

treadmill -
incline: 0.0
speed: 7.1 (8:27 minute per mile pace)
1 mile ran

chin ups - 3 second isometric at top, 3 second eccentric movement
3x5 BW

stretch

Great session. The weight lifting today was relatively easy, except for the chins.

 

[fufu]

Today - (lower II)

warm up

power clean -
4x2 185 lbs

speed box squat - (1 second pause on box each rep)
4x3 165 lbs

sumo deadlift -
5x3 285 lbs

complex - RI 60 seconds
12 KB front squat w/ x2 15 lb KB
12 KB lunges each leg (24 total) w/ x2 15 lb KB
6 BW squat
6 BW lunges each leg (12 total)

3 rounds

Everything felt great. Power cleans from the floor feel much improved from last week, speed squats were snappy, deadlifts felt pretty easy today (admittly, they are pretty light) and I felt fresh after the conditioning work.

 

[fufu]

Today - (upper I)

warm up

flat DB bench press -
3x8 x2 85 lbs

weighted chin up -
6x3 +35 lbs (grips: pronated x2, neutral x2, supinated x2)

treadmill:
incline: 0.0
speed: 7.5 miles per hour (8 minute per mile pace)
1 mile ran

push up ladder - 5 second rest between
1,2,3,4,5,6,5,4,3,2,1 (36 total)

BW chin up -
3x6 supinated grip

high cable facepull -
3x12 #100

BW YTWL -
1x10

stretch

Success.

 

[fufu]

Today - (lower I)

warm up

hang power clean -
5x3 175 lbs

front squat -
5x3 226 lbs

hyper extension -
5x6 +55 lbs

Treadmill Intervals:
Incline: 15.0
Speed: 7.0

30 seconds on, 30 seconds off, x4

3 minute active recovery

Incline: 15.0
Speed: 10.0

10 seconds on, 40 seconds off, x5

stretch

Success. Today was really tough. Hang power cleans were definitely on key today to the last rep. Front squats, tough but form and depth were spot on. Hyper extensions were a grind and the intervals kicked my ass, although I felt I recovered pretty quick from the running.