Fu Fu's l337 journal

[fufu]

Today -

warm up

flat DB bench press -
4x3 w/ x2 85 lbs

weighted chin ups - neutral grip
4x5 +45 lbs

standard plank - RI 2 minutes
3x80 seconds

unilateral DB row -
4x7 each side 120 lbs

BW push up - RI 30 seconds
7x10
rest 3 minutes
3x10

treadmill:
18 minutes varying incline and speeds

Had a rough session today. One of the first days in a long time where I missed a lift. I was supposed to bench the 100's today (4x2), but I failed twice. Yesterday I felt off, and I didn't drink enough water, didn't eat enough and didn't sleep enough, plus I drank too much the night before.

 

[fufu]

Today -

warm up

deadlift - (DOH grip, chalk)
1x2 285, 295, 305, 315, 325 lbs
1x1 405 lbs (still used a DOH grip)

unilateral DB Bulgarian squat -
4x5 each side x2 65 lbs

roll outs from knees - RI 90 seconds
8x8 BW

treadmill:
incline: 15.0
speed: 3.0
duration: 20 minutes (last 5 minutes on flat)

Done. Roll outs were tough. Deadlifts weren't there today.

 

[Allan Alexander]

just new on here... have you ever tried supersets with back/chest in 1 workout? for example.... pull ups/bench press then wide grip pull downs/flys.... a back exercise followed by a chest exercise. i've been doing it 3 weeks and its great results. monday= back/chest . tuesday=cardio wednesday= biceps/triceps supersets and legs thursday=cardio, friday = shoulders... rest =weekend

 

[fufu]

just new on here... have you ever tried supersets with back/chest in 1 workout? for example.... pull ups/bench press then wide grip pull downs/flys.... a back exercise followed by a chest exercise. i've been doing it 3 weeks and its great results. monday= back/chest . tuesday=cardio wednesday= biceps/triceps supersets and legs thursday=cardio, friday = shoulders... rest =weekend

I train both chest and back in the same day when I train upper body, but I don't do supersets that often. Since I train mostly for strength, I avoid supersets because they fatigue me more and decrease my performance in lifts in comparison to supersetting.

 

[fufu]

Today -

warm up

unilateral DB OHP -
6x7 each side 55 lbs

BW chin ups - neutral grip
3x11

KB swing -
10 swings at the start of every minute, x12 minutes PR
91.5 KB, 120 total swings in 11 minutes and 18 seconds, most swings I've ever done with that weight KB in that time

BW push ups -
10x18 PR
most push ups ever done in a session

hip mobility.

I've felt off the past couple workouts, but today things went very well. That was one of the toughest KB swing sessions I've ever done. Today was awesome, I am exhausted.

 

[fufu]

Max heart rate for the above workout (during KB swings) was 186 BPM.

 

[fufu]

Today -

warm up

front squat -
5x3 235 lbs

unilateral DB RDL -
4x5 each side w/ x2 75 lbs PR

side plank - RI 60, 75, 90, 120 seconds
5x45 seconds each side

treadmill:
incline: 15.0
speed: 3.0
duration: 15 minutes

Done. Excellent session.

 

[fufu]

Today -

warm up

flat DB bench press -
1x3 w/ x2 80, 85, 90, 95 lbs
1x2 w/ x2 100 lbs

weighted chin up - neutral grip
5x3 +50 lbs
1x1 +55, 60, 65, 70, 75 lbs

standard plank - RI 2 minutes
3x85 seconds BW PR

unilateral DB row -
3x8 each side 120 lbs

BW push up - RI 30 seconds
1x5, 6, 7, 8, 9, 10, 11, 12, 5, 6
79 total push ups

hip mobility

Excellent session. Weighted chin ups went very well today.

 

[fufu]

Today -

warm up

deadlift - (chalk, DOH and mixed grip)
1x5 315, 325, 335, 345, 355 lbs

DB Bulagarian squat -
4x5 each side w/ x2 70 lbs

roll out from knees - RI 2 minutes
6x9 BW

treadmill:
incline: 15.0
speed: 3.0
duration: 15 minutes

Done. Today was solid.

 

[fufu]

Today -

warm up

unilateral DB OHP -
4x8 each side w/ 55 lbs

BW chin up - neutral grip
2x12

KB swing -
sets at the start of every minute
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
91.5 lb KB, 100 total swings

BW push up -
7x20

hip mobility.

Ugh, glad to be done with this session. I felt so slow and ass-draggingly unmotivated, but I did it. This was the last workout of this phase, and it sure felt like it. My body needs a break. 6 days off starting now.

 

[fufu]

Today -

warm up

front squat -
5x5 185 lbs

unilateral DB RDL -
5x5 each side w/ x2 60 lbs

side plank - RI 60 seconds
4x20 seconds each side

bottoms up KB OHP - RI 60-90 seconds
3x5 each side 20 lbs

circuit - RI 60 seconds
5 KB swing w/ 35 lb KB (heaviest they had)
5 BW squat
5 chin up (alternate between pronated, supinated and neutral)
5 push up
6 sets

treadmill:
incline: 12.0
speed: 3.0
duration: 10 minutes

Done.

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 w/ x2 70 lbs

weighted chin ups - (pronated x2, supinated x2, neutral x2)
6x5 +20 lbs

standard planks - RI 60 seconds
6x20 seconds

unilateral DB row -
3x8 each side 90 lbs

BW push ups - RI 30 seconds
11x5

treadmill:
28 minutes of varying intensities and inclines

hip mobility.

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (DOH grip, chalk) NOTE: I stood a couple inches wider than I normally do today, and it felt good, I will stick with this slightly wider stance)
3x5 275 lbs
3x3 285 lbs
3x1 295 lbs

DB Bulgarian squat -
5x5 each side w/ x2 40 lbs

roll out from knees - RI 60 seconds
10x3 BW

treadmill:
incline: 12.0
speed: 3.0
duration: 15 minutes, then an extra 7 minutes at varying speeds and inclines, total duration 22 minutes.

goblet squats - RI 60 seconds
5x20

Done. Awesome session. The deadlifts started by feeling off, but then I really locked into my groove once I started hitting triples. I have
to remember to press OUT with my legs when I start the movement, and to almost squat the first part of the lift while I pull BACK with my
lats, keeping my arms at their fullest length. Once the weight is half way up, extend the hips forward while pulling the bar back towards the hips.

 

[Pylon]

Nice work!

How wide is the stance now, compared to shoulders? I usually have to adjust mine on WU sets to keep my knees out of the way of my arms.

 

[fufu]

Nice work!

How wide is the stance now, compared to shoulders? I usually have to adjust mine on WU sets to keep my knees out of the way of my arms.

Thanks.

My stance is far outside the shoulders. I already stood with a sumo stance, so now it is really wide. In terms of the smooth rings on the bar, my shins are 2 or so inches outside of those. I have really long legs and a short torso, so I don't look like I am standing as wide as I am.

 

[fufu]

Today -

warm up

unilateral KB OHP -
6x2 each side w/ 65 lbs

BW chin up -
10x5

KB swing - RI 60 seconds
20x5 w/ 91.5 lb KB

BW push up -
12x8

hip mobility

Awesome session. I ripped open a blister pretty badly on my left pinky after all the KB swings.

 

[fufu]

Today -

warm up

front squat -
5x5 195 lbs

unilateral DB RDL -
5x5 each side w/ x2 65 lbs

side plank - RI 60 seconds
4x25 seconds each side

bottoms up KB OHP - RI 60 seconds
3x6 each side 20 lbs

circuit - RI 60 seconds
10 KB swing w/ 35 lb KB (too light, but the heaviest they have at the gym)
10 BW squat
5 chin ups (pronated x2, neutral x2, supinated x2)
5 plyo push ups
6 sets

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 each side w/ x2 75 lbs

weighted chin up - (pronated x2, neutral x3, supinated x1(meant to do 2 of each grip)
6x5 +25 lbs

standard plank - RI 60 seconds
6x25 seconds

unilateral DB row -
3x8 each side 95 lbs

BW push up - RI 30 seconds
11x6

treadmill:
28 minutes of varying intensities and inclines

hip mobility.

AWESOME session. Everything felt great today. When I do lateral squats for hip mobility, I have to remember to keep my whole spine very stable from back of my head to my sacrum as I descend back smoothly, all the movement being in the hips and knees, and all the movement being guided by the hips.

 

[fufu]

Today -

warm up

deadlift - (DOH grip, chalk)
3x5 285 lbs
3x3 295 lbs
3x1 305 lbs

DB Bulgarian squat -
5x5 each side w/ x2 45 lbs

roll outs from knee - RI 60 seconds
10x4 BW

treadmill:
incline: 15.0
speed: 3.0
duration: 15 minutes + a few cool down minutes

KB swing - RI 60 seconds
3x20 w/ 40 lbs

Done.

Fantastic session. Deadlifts were in the groove, and very smooth today. I have to continue to remember to press out with my feet to initiate the movement with a bit of a squat. I improved on that aspect today, but I need to continue to train it.

 

[fufu]

Today -

warm up

unilateral KB OHP -
6x3 each side 65 lbs

BW chin ups - neutral grip
10x6

KB swing - RI 60 seconds
15x6 w/ 91.5 lbs

BW push ups -
12x10

hip mobility.

Ugh. Good workout, but I was so tired going into this. My body has felt off the past two days, but I think it is because I haven't been getting enough sleep. School has been stressful, but such is life at the moment.

 

[fufu]

Today -

warm up

goblet squat w/ weighted vest - RI 5 minutes
3x20 w/ 91.5 lb KB and 20 lb WV

unilateral KB RDL - RI 3 minutes
3x10 each side w/ 91.5 lbs

side planks - RI 60 seconds
4x30 seconds each side

Done. Wow, that was brutal. Goblet squats with that heavy of a KB are so demanding on the body. It brings a lot more muscular work into the upper body holding that KB high and tight. It presses on the chest the whole time too, making it harder to breath. I'll have to remember that one. Doing those goblet squats brought me into a new mental territory I haven't been in for a while.

Today I trained at home. Normally I'd go to the gym to do front squats and some other stuff I didn't do today, but the snow is pretty bad out there. Today's session was short and sweet.

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 w/ x2 80 lbs

weighted chin up - (sets: pronated x2, neutral x2, supinated x2)
6x5 +30 lbs

standard plank - RI 60 seconds
6x30 seconds

unilateral DB row -
3x8 each side 100 lbs

BW push ups - RI 30 seconds
11x7

hip mobility.

treadmill:
speed: 3.0
incline: 12.0
duration: 10 minutes

Done. Excellent workout. I feel like I am getting sick...sore throat, lethargic, mental fog, but I felt great in the gym.

 

[fufu]

Today -

warm up

deadlift - (DOH grip, chalk)
3x5 295 lbs
3x3 305 lbs
3x1 315 lbs

DB Bulgarian squat -
5x5 each side w/ x2 50

roll out from knees - RI 60 seconds
10x5 BW

treadmill:
incline: 12.0
speed: 3.2
duration: 15 minutes

whole body circuit training
3 rounds

Done.

 

[fufu]

Today -

warm up

unilateral KB OHP -
5x4 each side 65 lbs

BW chin ups - neutral grip
8x7

KB swing - RI 60 seconds
15x7 w/ 91.5 lb KB

BW push up -
12x12

hip mobility

Awesome session.

 

[fufu]

Today -

warm up

front squat -
4x3 205 lbs

unilateral DB RDL -
5x5 each side w/ x2 70 lbs

side plank - RI 60 seconds
4x30 seconds each side

bottoms up KB OHP - RI 60-90 seconds
3x3 each side 30 lbs
1x10 each side 20 lbs

KB complex - RI 60 seconds
5 cleans each side
10 swings
5 lunges each all
all above done with 40 lb KB
7 rounds

Done. Great workout...but I tweaked my lower back front squatting. This was very strange, because my form felt so great today. I felt so good even from the moment I started warming up. Strange. I was going to do more sets, but I am at the point in my training where I refuse to provoke pain. My back still kind of feels weird. First time in a long time I've had this kind of back pain.

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 w/ x2 85 lbs

weighted chin up - (pronated x2, neutral x2, supinated x2)
6x5 +35 lbs

standard plank - RI 60 seconds
6x35 seconds

unilateral DB row -
3x8 each side 105 lbs

BW push ups - RI 30 seconds
11x8

hip mobility.

Felt like trash going in, felt like trash going out. I performed well regardless, but today was tough mentally.

 

[fufu]

Today is the first day training after I had been sick for like a week.

So I changed my training up. I'm going to be doing more rep work (8-15 range), more sets, less rest between sets and more isolation stuff. I will be eating in a slight caloric surplus. Basically, I'm doing body builder type stuff, which I haven't done in a long fucking time. I just want to have fun with my training and train with aesthetics in mind. My training will still be based off of the basic fundamental exercises though (deadlift, squat, row, chin ups, OHP, bench). I will still do my mobility work, and I will still do conditioning stuff as well. I first got into weight lifting with body building in mind, so this will be fun getting back to what I used to do.

Today -

deadlift - (DOH grip, chalk) - RI 2-3 minutes
1x10 45 lbs
1x10 135 lbs
5x10 225 lbs


DB Bulgarian squat - RI 2-3 minutes
3x10 each side w/ x2 30 lbs

roll outs from knees - RI 45 seconds
10x3 BW

I was going to do some incline treadmill walking and leg extensions, but my lower legs kept cramping and I got super light headed and nauseous. I had to stop. Even though the weight was really light, the high rep sets fucking steam rolled me. My lower legs were SUPER cramping trying to do Bulgarian squats. I had to start and stop like 3-4 times before I could really do them.

 

[fufu]

Today -

warm up

weighted chin up - RI 2-ish minutes
4x6 + 15 lbs (pronated x1, neutral x2, supinated x1)

incline DB bench press - notch set to 3rd one down from the top - RI 2-3 minutes
2x10 w/ x2 60 lbs

flat DB bench press - RI 2-3 minutes
2x10 w/ x2 65 lbs

unilateral DB row - RI 2 minutes
2x10 each side 85 lbs

t-bar row - RI 90-120 seconds
2x10 45 lbs + bar

standard plank - RI 45 seconds
6x20 seconds

machine chest press - RI 90 seconds
2x10 w/ #160

EZ bar curl - wider of the grips
3x12 w/ 50 lbs
superset with:
cable bilateral overhead elbow extension -
3x12 w/ #100

hip mobility.

Done. Like I mentioned, my training is very different. The weights are light and the reps are high. This is fun!

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
5x10 155 lbs

unilateral DB RDL - RI 2-3 minutes
3x5 each side w/ x2 40 lbs

barbell RDL - RI 3 minutes
3x10 185 lbs

calf raises on upright leg press - RI 90 seconds
3x12 each side w/ x2 45 lbs

side plank - RI 60 seconds
4x20 seconds each side

treadmill -
incline: 12.0
speed: 3.0
duration: 15 minutes

Done. I was sick last weekend and earlier this week...really sick. This is the third time I've gotten sick in the past month. Each time with unique symptoms. This last one had the most intense symptoms(fever, extreme lethargy, nauseau, explosive hershey squirts), but it had the shortest duration. This is so weird, because up until this past month, I hadn't been sick in almost 2 years!

 

[fufu]

Today -

warm up

RI 2-3 minutes on everything, unless otherwise noted

unilateral KB OHP -
5x10 each side w/ 40 lbs

BW chin ups - neutral grip
2x10

BW push ups -
5x10

low cable unilateral row -
6x10 each side w/ #70

bilateral cable push downs - RI 90 seconds
3x12 #80

alternating DB curls - RI 90 seconds
3x10 each side w/ x2 30 lbs

lateral raises -
3x10 each side w/ 20 lbs

KB swing - RI 60 seconds
6 sets: 10, 10, 12, 12, 15, 15 reps

hip mobility.

Ahhhh...these bodybuilding style work outs are fun, and not as draining as the powerlifting style. It feels weird to leave the gym not feeling trashed.