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Fu Fu's l337 journal

Thanks Dave. I always try to take my DOH as far as it can go.
 
Today -

warm up

box squat -
5x5 245 lbs

RDL -
5x8 185 lbs

planks -
35 seconds in each position (side, other side, front), with 30 seconds RI between positions, and 90 seconds RI between sets of 3 positions

stationary bike -
20 minutes
 
Today -

warm up

unilateral KB OHP -
5x5 each side 65 lbs

weighted chin up -
5x5 +20 lbs

high cable facepull -
3x10 #100

KB swing -
14 swings at the top of every minute, 5 minutes
3 minute RI
14 swings at the top of every minute, 5 minutes
140 total swings

hip mobility.

Yes.
 
Today -

warm up

deadlift - (DOH and chalk)
5x3 345 lbs

DB Bulgarian squat -
5x5 each side x2 60 lbs

stir the pot - RI 75 seconds
8x35 lbs, alternate clockwise and counterclockwise on each set

stationary bike -
10 minutes 11/20 I was really burnt out today to do anything difficult on the bike, I was tired from the moment I stepped into the gym

Done. Glad to be one with this one.
 
Today -

warm up

flat DB bench press -
1x3,4,5,7 x2 90

unilateral DB row -
5x6 each side 110 lbs

BW push up -
3x18

high cable facepull -
4x10 #150

hip mobility

Done.
 
Today -

warm up

box squat -
5x5 255 lbs

RDL - DOH
5x8 195 lbs

bike -
5 minutes 13/20, 15 minutes 12/20
 
Today -

warm up

unilateral KB OHP -
5x6 each side 65 lbs

weighted chin up -
5x5 +25 lbs

side planks -
2x40 seconds each side 60 second between sides. I had planned to do 5 total sets, by my right hand kept going numb. I think I was compressing my ulnar nerve by supporting my medial elbow on the hard gym floor. The numbness got really bad when I tried holding the position, so I stopped.

KB swing - RI 90 seconds
5x20 swings w/ 65 lb KB

high cable facepull -
3x15 #150

hip mobility
 
Today -

warm up

deadlift - DOH on the first couple sets, then mixed grip, chalk
1x3 355, 365, 375
1x2 385, 405 lbs

DB Bulgarian squat -
5x5 each side x2 65 lbs

stir the pot - RI 90 seconds
8x40 seconds (alternate clockwise and counterclockwise each set)

stationary bike -
20 minutes, level 10/20, RPM >80

Done. Wow, it felt good to pull 405 again. The first rep was solid, and the second was not. The second rep went up well, but I felt my lumbar round. No pain at all, but I really hate to lose form like that. I haven't pulled 405 for reps since about 5 months ago. It felt good to do it, and do it after cutting 20 lbs since 5 months ago.
 
Yesterday -

flat DB bench press -
5x6 w/ x2 85 lbs

unilateral DB row -
5x6 each side 115 lbs

r bike -
10 minutes level 12/20, RPM ~80

BW push ups -
3x20

high cable facepull -
3x12 #150

hip mobility
 
Today -

warm up

box squat -
5x5 265 lbs

RDL -
5x8 205 lbs (DOH grip)

side planks -
5x40 seconds each side, 60 seconds rest between sides. My right hand started to go numb again after the last set. Ack.

Back squats have felt so good over the past several months, granted the weight is pretty light. I really changed my form. I concentrate really heavily on packing my neck in, and maintaining stiffness through the lumbar instead of dumping into lordosis. I also concentrate on my squat as if I am moving through a deadlift. Squats have been really fast and explosive. I used to deal with periodic knee and lower back discomfort, but I haven't at all since I started squatting better.
 
Last Thursday -

Weighted chin ups -
5x5 +30 lbs

BW push-ups -
10x10

Done.

Just a quickie. Time for a 4-5 day break. Recovery.
 
Today -

warm up

deadlift - (chalk, DOH grip)
5x2 335 lbs

DB Bulgarian squat -
5x6 each side x2 45 lbs

stir-the-pot - RI 60 seconds
8x25 seconds (alternate sets moving cw/ccw)

stationary bike -
20 minutes at level 10/20, RPM 85-90

First day back after a break. Good stuff.
 
Today -

warm up

flat DB bench press -
5x6 w/ x2 80 lbs

unilateral DB row -
5x8 each side 90 lbs

Tabata intervals -
1 set of intervals with BW walking lunges

BW push ups -
5x10

high cable facepull -
4x10 #120

hip mobility.

Awesome. Everything felt great.
 
Today -

warm up

box squat -
5x5 235 lbs

unilateral KB RDL -
5x5 each side x2 45 lbs

side planks - 60 seconds RI
6x20 seconds each side

stationary bike -
20 minutes, level 11/20, RPM 85-90

Squats felt fucking fantastic. Stable, strong and fast.
 
Today -

warm up

weighted push ups -
5x8 +25 lbs

weighted chin ups on rock grips -
4x6 +15 lbs

band facepulls -
3x15 with purple jump stretch band

KB swing -
8 swings at the top of every minute, 10 sets, 91.5 lb KB used
80 total reps

Hip mobility

Good shit. My gym is closed due to renovations, so this was a home training session. Swings felt great with that heavy KB.
 
Today -

warm up

deadlift - (chalk, DOH grip on first set)
5x2 345 lbs

DB Bulgarian squat -
5x6 x2 50 lbs

stir the pot - RI 60 seconds
8x30 seconds, alternating cw/ccw

stationary bike -
20 minutes

Done.
 
Today -

warm up

flat DB bench press -
5x6 w/ x2 85 lbs

unilateral DB row -
5x8 each side 95 lbs

Tabata intervals -
walking lunges, 2 sets of intervals, 3 minutes rest between sets

BW push up -
5x12 (I think I accidentally did 6 sets)

high cable facepull -
3x10 #130
1x20 #80

hip mobility

Great session. Everything felt on point.
 
Today -

warm up

box squat -
5x5 245 lbs

unilateral DB RDL -
5x5 each side x2 50 lbs

side planks -
6x25 seconds each side, 60 seconds RI

KB swing -
9 reps at the top of every minute, 10 sets
90 total reps, 91.5 lb KB

Felt pretty tired and out of it before training, but I had a great session.
 
Today -

warm up

unilateral KB OHP -
5x8 each side 45 lbs

weighted chin up -
5x6 +20 lbs

high cable facepull -
3x15 #80

stationary bike -
30 minutes, level 10/20, RPM 85-90

hip mobility

Good stuff.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Today -

warm up

deadlift - (chalk, mixed grip)
5x2 355 lbs

DB Bulgarian squat -
5x6 each side x2 55 lbs

stir the pot - RI 90 seconds
8x35 seconds (alternate cw/ccw)

Done. Everything felt great.
 
Today -

warm up

flat DB bench press -
5x6 w/ x2 90 lbs

unilateral DB row -
5x8 each side 100 lbs

stationary bike -
23 minutes at level 10/20

BW push ups -
5x14

high cable facepull -
3x8 #150

hip mobility

Fucking fantastic session.
 
Yesterday -

warm up

box squat -
5x5 255 lbs

unilateral DB RDL -
5x5 each side x2 55 lbs

side planks - RI 75 seconds
6x30 seconds each side

stationary bike -
10 minutes level 12/20 avg RPM ~70-72

Done. Squats felt really snappy. I had another enlightening moment with the unilateral RDLs. The last time I did them, I noticed I would fall into left lumbar lateral flexion when I'd train my left side, and vice versa. I played with my hip positioning, and I found a really stable way to go through the movement. As a result I move slower, especially on the descent, but I feel much more stable and I maintain good spinal positions.
 
Today -

warm up

weighted chin up -
5x6 +25 lbs (neutral grip)

weighted push ups -
5x8 +35 lbs

light jump stretch band facepulls -
3x20

KB swing -
10 swings at the top of every minute, 10 sets
91.5 lb KB, 100 total reps

hip mobility

Tough session. The swing endurance work was a PR for me. I've never done 100 reps within 10 minutes with the bulldog before.
 
Today -

warm up

deadlift - (chalk, mixed grip)
5x2 365 lbs

DB Bulgarian squat -
5x6 each side w/ x2 60 lbs

stir the pot - RI 90 seconds
4x40 seconds (alternate cw and ccw each set)

stationary bike -
10 minutes

Ugh. Today was brutal. Everything felt off. Days like this are inevitable, but it has been quite a while since I felt this off.
 
Today -

flat DB bench press -
4x6 w/ x2 95 lbs
1x5 w/ x2 95 lbs (first time failing on this exercises in a long time, probably over a year, I knew I was cutting it close)

unilateral DB row -
5x8 each side 105 lbs

stationary bike -
1 minute 10/20, 11/20, 12/20, 13/20, 14/20, kept RPM >65, was mostly around 75
x2
5 minute cool down 10/20

bw push ups -
2x16
1x10 (was toast)

facepull -
3x10 #100

hip mobility. Good stuff. Considering I was pressing x2 95 for tough sets of 4 a couple months ago, today was really good. Amazing was increased eating will do.
 
Today -

warm up

back squat -
5x5 265 lbs
1x1 275 lbs (just testing the water)

DB unilateral RDL -
5x5 each side x2 60 lbs

side plank - RI 75 seconds
6x35 seconds each side

stationary bike -
3 minutes 10/20
2 minutes 11/20
1 minute 12/20
30 seconds 13/20
15 seconds 14/20
15 seconds 15/20
x3
4 minutes cool down 10/20

25 minutes total
 
Today -

warm up

unilateral KB OHP -
5x10 each side 45 lbs

weighted chin up -
5x4 +30 lbs

KB swing -
11 swings at the top of every minutes, 10 sets
110 total reps, 91.5 lb KB

hip mobility

Great session. That was the hardest swing progression I've done yet. I was feeling the pain after the 4th set.
 
Today -

warm up

deadlift - (chalk, mixed grip)
5x2 375 lbs

DB Bulgarian squat -
5x4 each side x2 65 lbs

stir the pot - RI 90 seconds
4x45 seconds

stationary bike -
20 minutes level 10/20 RPM ~80

Done. Deadlifts felt really solid.
 
Today -

warm up

flat DB bench press -
4x4 w/ x2 100 lbs

unilateral DB row -
4x8 each side 110 lbs

stationary bike -
5 minute warm up 10/20
10 seconds 14/20 at RPM 85-95, 50 seconds 10/20 at RPM 70-85
10 sets

BW push ups -
2x20

high cable facepull -
4x10 #110

hip mobility

Great session. I am back on a cut, and about a week in. I will do this for at least 9 weeks.
 
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