Fu Fu's l337 journal

[fufu]

Today -

warm up

deadlift - (chalk, DOH) - RI 2 minutes
5x5 275 lbs

DB Bulgarian squat - RI 2 minutes
5x6 each side w/ x2 35 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 55 lbs

roll outs - RI 60 seconds
10x5 BW

Done.

 

[fufu]

Today -

warm up

weighted chin ups - RI 2 minutes (neutral grip)
5x6 +10 lbs

flat DB bench press - RI 2 minutes
6x5 w/ x2 65 lbs

unilateral DB row - RI 90 seconds
5x8 each side 90 lbs

standard plank - RI 40 seconds
6x20 seconds

EZ bar curl (wider grip) -
3x10 w/ 50 lbs
superset w/
rope OH elbow extension -
3x10 w/ #90
RI - 60 seconds

hip mobility

Done. Great session.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
5x5 165 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 55 lbs

barbell RDL - RI 2 minutes
5x5 215 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 65 lbs

side plank - RI 60 seconds
4x25 seconds each side

Done. Awesome session. Everything felt strong, and form was on point.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x6 each side 45 lbs

BW chin ups - RI 60 seconds, except where noted with a "*", which means 2 minute RI
1,2,3,4,5,6,7,*8
1,2,3,4,5,6,*7,*8
72 total chin ups, all neutral grip

KB swing - RI 60 seconds
12x6 w/ 91.5 lb KB
MHR: 160
AHR: 144

BW push ups - RI 90 seconds
10x10

some hip mobility

Great session!

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes (chalk and DOH grip)
5x5 285 lbs

DB Bulgarian squat - RI 2 minutes
5x6 each side w/ x2 40 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 65 lbs

roll outs from knees - RI 60 seconds
8x6 BW

Done. Deadlifts felt tougher than I expected they would. Everything else felt good.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes (neutral grip)
5x6 +15 lbs

flat DB bench press - RI 2 minutes
6x5 w/ x2 70 lbs

unilateral DB row - RI 2 minutes
5x8 each side 95 lbs

standard plank - RI 40 seconds
6x25 seconds BW

EZ bar curl -
3x10 w/ 60 lbs (wider grip)
super set (RI 60 seconds) w/
overhead rope elbow extension -
3x10 #100

hip mobility

Done. AWESOME session. Everything felt really strong.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes (~4 minutes before last set b/c a guy asked for a spot/advice)
5x5 175 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 60 lbs

barbell RDL - RI 2 minutes
5x5 225 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 75 lbs

side plank - RI 60 seconds
4x30 seconds each side

Done. Awesome session. Everything felt great.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2 minutes
5x6 each side w/ 55 lbs

BW chin ups -
1,2,3,4,5 --> RI 60 seconds
10,***9,***8,***7,***6**,5,*4,*3,*2,*1 --> each "*" equals 1 minute of RI, so ** is two minutes, and *** is three minutes
1,2,3,4,5 --> RI 60 seconds
85 total chin ups (all neutral grip)
each block of chin ups went right into the next with an RI of 60 seconds

KB swing - RI 60 seconds
12x7 w/ 91.5 lbs
84 total swings

BW push ups - RI 2 minutes
10x12

Awesome session. LONG session, ton of volume.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes (DOH grip, chalk)
5x5 295 lbs

DB Bulgarian squats - RI 2 minutes
5x6 each side w/ x2 45 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 75 lbs

roll out from knees - RI 60 seconds
7x7 BW

Awesome session.

 

[fufu]

Today -

warm up

weighted chin up - RI 2.5 minutes
5x6 +20 lbs (all neutral grip)

flat DB bench press - RI 2.5 minutes
6x5 w/ x2 75 lbs

unilateral DB row - RI 2 minutes
5x8 each side 100 lbs

standard plank - RI 40 seconds
6x30 seconds

EZ bar curl (wider grip) -
3x10 w/ 70 lbs
super set w/
rope OHEE -
3x10 #110
RI for super set - 60 seconds

hip mobility

Chin ups felt really strong. Pressing was very doable, but tough. Planks and rows were relatively easy.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
5x5 185 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 65 lbs

barbell RDL - RI 2 minutes
5x5 235 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 85 lbs

side planks - RI 60 seconds
4x35 seconds each side

done.

Great session. Unilateral DB RDLs felt on point.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2 minutes (3 minutes before last set)
4x7 each side 55 lbs

BW chin ups - RI - 1,1.5,2,3 minutes respectively (5 minute RI before last set)
2,4,6,8,10
2,4,6,8,10
60 total chin ups
all neutral grip

KB swing - RI 60 seconds
12x8 w/ 91.5 lbs
96 total swings

BW push ups - RI 2 minutes
8x14

hip mobility

Done. OHP and chin ups were tough. Swings and push ups were easier, but still tough as well.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes (chalk, DOH grip on all sets)
5x5 305 lbs

DB Bulgarian squats - RI 2 minutes
5x6 each side w/ x2 50 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 85 lbs

roll outs from knees - RI 60 seconds
6x8 BW

Done. Deadlifts were tough. I took an extra 2 days between this and my last workout because I had a final exam today for a summer course. I felt
pretty stiff today from all the sitting I've been doing. I feel better now though.

 

[fufu]

Today -

warm up

weighted chin up - RI 3 minutes
5x6 +25 lbs (neutral grip)

flat DB bench press - RI 3 minutes
5x5 w/ x2 80 lbs

unilateral DB row - RI 2 minutes
5x8 each side 110 lbs

standard plank - RI 40 seconds
6x35 seconds

barbell curl -
3x8 80 lbs
super set w/
overhead rope elbow extension -
3x10 #120
RI - 90-120 seconds

Awesome session. Chin ups felt SUPER strong. Benching was good too.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes (chalk, DOH grip all sets)
5x5 315 lbs

Bulgarian DB squats - RI 3 minutes
5x6 each side w/ x2 55 lbs

calf raise on leg press - RI 2 minutes
7x12 w/ #190

roll out from knees - RI 60 seconds
6x9 BW

Done.

 

[fufu]

Today -

warm up

flat DB bench press - RI 2 minutes
6x3 w/ x2 85 lbs

weighted chin up - RI 3 minutes (neutral grip all sets)
4x6 +30 lbs

unilateral DB row - RI 2 minutes
5x5 each side 120 lbs

standard plank - RI 60 seconds
6x40 seconds

barbell curl -
3x12 w/ 55 lbs
super set w/
overhead cable elbow extension -
3x10 #130
RI - 2 minutes

hip mobility

Awesome session. Everything felt great.

 

[fufu]

First day back after about a week off from gym. I rediscovered my love of skateboarding earlier this summer, and I have been skating a ton. I'm going to make my training a lot lighter as to not drain all of my energy in the gym (so I have some to spare to skate). I am also going on a cut for the next 4 weeks. My last semester of college started today. At this point, the gym is for maintaining decent strength, staying active, and staying physically and mentally healthy. Lifts will be lighter, but I will perform them with maximal speed. I'll also be focusing more on conditioning now that my strength will be less.

Today -

warm up

front squat -
5x3 155 lbs

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

barbell RDL - RI 2 min
5x5 185 lbs

calf raise on leg press - RI 2 min
3x12 w/ x2 65 lbs

side planks - RI 60 seconds
3x20 seconds each side

circuit: RI 2 minutes
10 goblet squats w/ 20 lb KB
10 unilateral OHP each side w/ 20 lb KB
10 unilateral standing row each side w/ 35 lb KB
10 push ups w/ BW
10 seated cable row w/ #80
10 second standard plank
5 rounds

Done.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +10 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 65 lbs

unilateral DB row - RI 2 minutes
5x5 each side 85 lbs

planks - RI 40 seconds
5x20 seconds

Done.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes (chalk, DOH grip)
5x3 275 lbs

DB Bulgarian squats - RI 2 minutes
5x5 each side w/ x2 30 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 65 lbs

roll outs from knees - RI 60 seconds
5x5 BW

circuit - RI 60 seconds
65 lb barbell used
5 hang power clean
5 front squat
5 RDL
5 OHP
5 rounds

Done.

 

[fufu]

Today -

warm up

unilateral OHP - RI 90 seconds
5x5 each side 40 lbs

BW chin ups - RI 90 seconds
5x6 (neutral grip)

KB swings - RI 60 seconds
10x6 w/ 91.5 lb KB
MHR: 159
AHR: 145

BW push ups - RI 90 seconds
5x10

hip mobility

Done.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
5x3 165 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 45 lbs

barbell RDL - RI 2 minutes
5x5 w/ 195 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 75 lbs

side plank - RI 60 seconds
3x25 seconds each side

circuit - RI 2 minutes
12 goblet squat w/ 20 lb KB
12 unilateral OHP each side w/ 20 lb KB
12 standing unilateral row each side w/ 35 lb KB
12 BW push ups
12 seated cable row w/ #80
15 second plank
5 rounds

Done. As is the new focus, explosive movement on the concentric portion of the lifts.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +15 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 70 lbs

unilateral DB row - RI 2 minutes
5x5 each side 90 lbs

standard plank - RI 40 seconds
5x25 seconds

hip mobility.

Done. Awesome session.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
5x3 285 lbs (chalk and DOH grip)

DB Bulgarian squat - RI 2 minutes
5x5 each side w/ x2 35 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 75 lbs

roll outs from knees - RI 60 seconds
5x6 BW

circuit - RI 60 seconds
65 lb barbell used
7 hang power clean
7 front squat
7 RDL
7 OHP
5 rounds

Done. Great session. Deadlifts were really fast today. I was really engaging in deep diaphragmatic breathing, and it was helping me a lot. I also took a bit wider stance (outside of the rings line up with the medial border of my shins).

 

[fufu]

Today -

warm up

unilateral OHP - RI 90 seconds
5x5 each side 45 lbs

chin ups - RI 90 seconds
5x7 BW (neutral)

kettlebell swing - RI 60 seconds
10x8 w/ 91.5 lb KB
MHR: 168
AHR: 151

push ups - RI 90 seconds
5x12 BW

some hip mobility.

Awesome session.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
5x3 175 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 50 lbs

barbell RDL - RI 2 minutes
5x5 205 lbs (DOH, chalk)

calf raise on leg press - RI 2 minutes
3x12 #175

side planks - RI 60 seconds
3x30 seconds each side

circuit: RI 2 minutes
20 KB swing w/ 40 lbs
20 KB goblet squats w/ 20 lbs
10 KB OHP w/ x2 20 lbs
10 standing bent over KB row w/ x2 30 lbs (first round was x2 20 lbs)
5 rounds

Done. Awesome session. I felt awesome on everything. The circuit was tough, but it went very well.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +20 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 75 lbs

unilateral DB row - RI 2 minutes
5x5 each side 95 lbs

standard plank - RI 40 seconds
5x30 seconds

hip mobility

Awesome session. Everything felt really strong, which is a bit of a surprise being 3 weeks into this cut I'm doing.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
5x3 295 lbs (chalk and DOH grip)

DB Bulgarian squat - RI 2 minutes
5x5 each side w/ x2 40 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 90 lbs

roll outs from knees - RI 60 seconds
5x7 BW

circuit - RI 60 seconds
65 lb barbell used
8 hang power clean
8 front squat
8 RDL
8 OHP
5 rounds

Done. Excellent workout. Everything felt really good. I am sticking with a slightly wider deadlift stance for the time being (I've been using it the past couple deadlift days). Just finished my 4 week cut. I'm back below 32 inches measured around the largest part of my abdomen.

I'm light as fuck...right at 180 lbs. I bet on some days I'm in the high 170's, which is so weird to me. I haven't been below 180 lbs in like....7 years. I usually hang out around 190, but I've been as heavy as 215. I feel good being light though. I'm done with really heavy training for now. I lift to maintain my muscle, be healthy, and to feel good. I enjoy not stuffing my face to maintain body weight too. Food is much more enjoyable to eat only when hungry.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 90 seconds
5x5 each side 50 lbs

chin ups - RI 2 minutes
5x8 BW (neutral grip)

KB swings - RI 60 seconds
3x10 w/ 91.5 lb KB
***SUDDENLY TWEAKED MY LOWER BACK IN THE MIDDLE OF A SWING ON THE FOURTH SET***
swings cut short

push ups - RI 90 seconds
5x14 BW

hip mobility

Ugh, injured my back. I haven't had a back injury like this in a long time. It happened right in the middle of a rep on my fourth set of swings. A sharp
localized pain in my lower back. I immediately stopped and assessed the injury. It only hurts when I engage my lower back muscles (bending over with a
neutral spine). I'm too experienced to push through this kind of pain (earlier in my weight lifting career I may have pushed through it). I'm glad
the pain is localized and not shooting down my legs. I can see this injury only bothering me for a few days, but we'll see how I feel on Tuesday (front squats planned).

I think this injury came about from too much hip dominant lower body volume. In the past 4 weeks I've been doing circuits on my lower body days which involve swings and RDLs, and I do heavy high volume kettlebell work (like today) on one of my upper days. And of course I train the regular strength stuff involving the lower back like heavy RDLs, deadlifts, Bulgarian squats, and squats. I think it was all too much. I didn't quite realize how much lower back volume I've been doing until today.

This injury was surprising at first, but now that I think about it, not so much. I'll take my ideas into account in the future.

 

[fufu]

Another thing to add to the injury occurrence: In addition to all the lower back volume, I'm been on a calorie deficit and been skating on some of my off days. I think I've just been overworking myself.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +25 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 80 lbs

unilateral DB row - RI 2 minutes
5x5 each side 100 lbs

standard plank - RI 40 seconds
5x35 seconds

hip mobility

Awesome session. Back feels much better. It got super stiff and painful Sunday night and throughout Monday. With some rest, time, and mobility work, it has been feeling progressively better. I was supposed to train lower today, but I figured I need at least another couple days, because my back doesn't feel 100% (it is still achy in certain positions and movements).