Fu Fu's l337 journal

[fufu]

Today -

warm up

front squat - RI 2 minutes
3x3 195 lbs
2x10 175 lbs

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

barbell RDL - RI 2 minutes
3x8 w/ 225 lbs (DOH grip, chalk)

calf raise on leg press - RI 2 minutes
3x12 w/ x2 105 lbs

leg extension - RI 90 seconds
3x15 #180

side planks - RI 60 seconds
3x40 seconds each side

Done. Awesome session.

 

[fufu]

Today -

warm up

weighted chin up - RI 3 minutes
5x5 +30 lbs (neutral grip)

flat DB bench press - RI 3 minutes
5x5 w/ x2 85 lbs

unilateral DB row - RI 2 minutes
3x10 each side 100 lbs

standard plank - RI 40 seconds
4x40 seconds

machine chest press - RI 2 minutes
3x12 #200

EZ bar curl (wider grip -
3x8 w/ 90 lbs
super set w/
OH rope elbow extension -
3x8 #140
RI - 90 seconds

hip mobility

Awesome session. Everything felt really strong.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
3x3 315 lbs
2x10 265 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 3 minutes
4x8 each side w/ x2 50 lbs

calf raise on leg press - RI 2 minutes
2x15 w/ x2 105 lbs

BW roll outs from knees - RI 60 seconds
5x9

Done. Awesome session. Deadlifts felt great. Bulgarian squats were tough.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
4x7 each side 55 lbs

BW chin up - RI 3 minutes
1x12,11,10,9 (5 minute RI before last set)

BW push up - RI 3 minutes
4x18

alternating DB curl - RI 2 minutes
3x10 each side w/ x2 35 lbs

by the horns OH KB elbow extension - RI 2 minutes
3x16 w/ 35 lbs

hip mobility

Done. Tough.

 

[fufu]

Today -

front squat -
3x3 205 lbs
2x10 185 lbs

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

barbell RDL - RI 3 minutes
3x8 235 lbs

calf raise on leg press - RI 2 minutes
3x12 #235

leg extension - RI 2 minutes
3x15 #190

side planks - RI 60 seconds
3x45 seconds each side

Done. 10 rep sets of the front squat were tough, but doable.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x3 w/ x2 90 lbs

weighted chin up - RI 3 minutes
5x5 +35 lbs (neutral grip)

unilateral DB row - RI 3 minutes
3x10 each side 110 lbs

standard plank - RI 60 seconds
3x45 seconds

funky chest press machine - RI 90 seconds
3x12 (i forgot the weight I used)

straight bar curl - RI 90 seconds
2x8 w/ 90 lbs
1x15 w/ 55 lbs

rope OH elbow extension - RI 90 seconds
3x15 (I forgot the weight I used)

hip mobility.

Awesome session. I'll be taking a 5-7 day break soon.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
3x3 w/ 325 lbs (DOH grip, chalk)
2x10 w/ 275 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 3 minutes
3x8 each side w/ x2 55 lbs

calf raise on leg press - RI 2 minutes
4x12 w/ x2 115 lb

roll outs from knees - RI 60 seconds
5x10 BW

Awesome session. Bulgarian squats = brutal.

 

[fufu]

Today -

warm up

unilateral KB OHP - RI 3 minutes
5x3 each side 65 lbs

BW chin ups - RI 3, 5 minutes
1x13,12,11 (neutral grip)

BW push ups - RI 3 minutes
4x20

alternating DB curl - RI 2 minutes
2x12 each side w/ x2 35 lbs

KB by the horns OH elbow extension - RI 2 minutes
2x17 w/ 35 lbs

hip mobility

Done. Today went well, but my body is feeling worn out. Maybe I have another week left in me before I take a break?

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
1x3 185, 195, 205, 215, 225, 235, 240

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

barbell RDL - RI 3 minutes
3x8 w/ 245 lbs (DOH grip, chalk)

calf raise on leg press - RI 2 minutes
3x12 w/ x2 125 lbs

leg extension - RI 90 seconds
3x15 #200

Done.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
4x3 w/ x2 95 lbs

weighted chin up - RI 3 minutes
1x3 40, 45, 50, 55, 60
1x2 65, 70

unilateral DB row - RI 2 minutes
2x10 each side 115 lbs

machine chest press - RI 2 minutes
3x10 #220

EZ bar curl (wider grip) -
2x12 w/ 70 lbs
super set w/
rope OH elbow extension -
2x12 #120

hip mobility

Awesome session. Everything felt really strong, especially the chin ups.

 

[fufu]

First day back after a 5 day break.

Today -

deadlift - RI 3 minutes
3x3 315 lbs (DOH grip, chalk)
2x8 275 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 2-3 minutes
3x5 each side w/ x2 50 lbs
2x10 each side w/ x2 20 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 90 lbs
1x15 w/ x2 45 lbs

roll outs from knees - RI 60 seconds
5x7 BW

Awesome session. Everything felt great.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2-3 minutes
5x5 each side 50 lbs

BW chin ups (neutral grip) - RI 2-3 minutes
2x10
2x8

BW push ups - RI 2-3 minutes
4x10

seated row - RI 2 minutes
4x12 #80

OHP machine - RI 2 minutes
2x12 #80

bicep curl machine - RI 90 seconds
2x15 #60

french press machine - RI 90 seconds
2x12 #50

Awesome session. I felt great.

 

[fufu]

Today -

warm up

front squat - RI 2-3 minuets
1x1,2,3,4,5,6 185 lbs

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

barbell RDL - RI 2-3 minutes
3x8 225 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 90 lbs

leg extension - RI 90 seconds
3x15 #180

side plank - RI 60 seconds
3x20 seconds each side

Awesome session. Everything felt great.

 

[fufu]

Today -

warm up

flat DB bench press - RI 2-3 minutes
3x5 each side w/ x2 75 lbs
1x5 each side w/ x2 70 lbs
1x5 each side w/ x2 80 lbs

weighted chin up - RI 2-3 minutes
5x5 +25 lbs

machine chest press - RI 2 minutes
3x10 #160

unilateral DB row - RI 2 minutes
3x8 each side 100 lbs

standard plank - RI 40 seconds
5x25 seconds

EZ bar curl (wider grip) -
3x12 w/ 50 lbs
super set w/
rope OH elbow extension -
3x12 w/ #100
RI - 60 seconds

hip mobility

Awesome session. Everything felt really strong.

 

[fufu]

Today -

warm up

deadlift - RI 2-3 minutes
3x3 325 lbs (DOH grip, chalk)
2x8 285 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 2-3 minutes
3x5 each side w/ x2 55 lbs
2x10 each side w/ x2 25 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 100 lbs

roll outs from knees - RI 60 seconds
5x8 BW

Done. Awesome session. I am recovering from being sick the past few days. I am not fully recovered...perhaps I shouldn't have trained today. I felt pretty fatigued between sets, but during the sets, I felt great. Just a cold...scratchy throat, a bit stuffy, a bit lethargic.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2-3 minutes
5x5 each side 55 lbs

BW chin ups (neutral grip) - RI 2-3 minutes
2x11
2x9

BW push ups - RI 2 minutes
4x12

seated row - RI 90-120 seconds
4x12 #90

OHP machine - RI 90 seconds
2x12 #90

bicep curl machine - RI 90 seconds
2x15 #70

french press machine - RI 90 seconds
2x10 #60

hip mobility

Awesome session. Everything felt great.

 

[fufu]

Today -

warm up

front squat - RI 2-3 minutes
1x1,2,3,4,5,6 195 lbs

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

barbell RDL - RI 2-3 minutes
3x8 235 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 100 lbs

leg extension - RI 90 seconds
3x12 #200

side plank - RI 60 seconds
3x25 seconds each side

Oh boy I was tired, but this workout went great. I just moved yesterday...didn't get to sleep till 2:30am. Fuck I am exhausted, but I'm glad the workout is in, and that I don't need to move any more shit.

 

[fufu]

Today -

warm up

flat DB bench press - RI 2-3 minutes
5x5 w/ x2 80 lbs

weighted chin ups - RI 2-3 minutes
5x4 +30 lbs

machine chest press - RI 90 seconds
3x10 #180

unilateral DB row - RI 2 minutes
3x8 each side 105 lbs

standard plank - RI 40 seconds
5x30 seconds

EZ bar curl -
3x12 w/ 60 lbs
super set w/
rope OH elbow extension -
3x12 #110
RI - 60-90 seconds

hip mobility

Done. Awesome. Everything felt really strong. My body feels great. Still on a mild/moderate calorie surplus.

 

[fufu]

Today -

warm up

deadlift - RI 2-3 minutes
3x3 335 lbs (DOH grip, chalk)
2x8 295 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 2-3 minutes
3x5 each side w/ x2 60 lbs
2x10 each side w/ x2 30 lbs

calf raise - RI 2 minutes
3x12 w/ x2 110 lbs

roll outs from knees - RI 60 seconds
5x9 BW

Done. Awesome session. Deadlifts felt really strong, so did the Bulgarian squats.

 

[fufu]

Today -

warm up

unilateral DBOHP - RI 2-3 minutes
5x5 each side 60 lbs

BW chin ups - RI 2-3 minutes
2x12
2x8

BW push ups - RI 2 minutes
4x14

seated cable row - RI 2 minutes
4x12 #100

OHP machine - RI 2 minutes
2x12 #100

bicep curl machine - RI 90 seconds
2x15 #80

french press machine - RI 90 seconds
2x15 #40

Awesome session. Everything was pretty tough.

 

[fufu]

Today -

warm up

front squat - RI 2-4 minutes
1x1,2,3,4,5,6 w/ 205 lbs

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

barbell RDL - RI 2 minutes
3x8 245 lbs

calf raise - RI 2 minutes
3x15 w/ x2 110 lbs

side planks - RI 60 seconds
3x30 seconds each side

leg extension - RI 90 seconds
3x12 #220

Done. Awesome session. Everything felt really strong.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x5 w/ x2 85 lbs

weighted chin up - RI 2-3 minutes
5x4 +35 lbs

machine chest press - RI 2 minutes
3x10 #200

unilateral DB row - RI 2 minute
3x8 each side w/ 110 lbs

standard plank - RI 60 seconds
5x35 seconds

EZ bar curl - RI 2 minutes
3x12 w/ 70 lbs

OH elbow extension - RI 2 minutes
3x12 #120

Done. Awesome session. Everything felt really strong.

 

[fufu]

Today -

warm up

deadlift - RI 3-4 minutes
3x3 355 (DOH grip, chalk)
2x8 315 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 3 minutes
3x5 each side w/ x2 65 lbs
2x10 each side w/ x2 35 lbs

calf raise - RI 2 minuets
3x12 w/ x2 120 lbs

roll outs from knees - RI 60 seconds
5x10 BW

I upped my deadlift poundage 20 lbs from last week instead of 10...I rarely do that, but I really wanted to get after it today.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2-3 minutes
5x3 each side 65 lbs

BW chin ups - RI 3 minutes
2x13 (neutral grip)

BW push ups - RI 2 minutes
4x16

seated row - RI 2 minutes
4x12 #110

OHP machine - RI 2 minutes
2x10 #110

bicep curl machine - RI 90 seconds
2x12 #90

french press machine - RI 90 seconds
2x15 #50

hip mobility.

Tough one, but it felt great.

 

[fufu]

Today -

warm up

front squat - RI 2-4 minutes
1x1,2,3,4,5,6 w/ 215 lbs

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

barbell RDL - RI 2 minutes
3x8 255 lbs

calf raise - RI 2 minutes
2x15 w/ x2 120 lbs
1x15 w/ x2 45 lbs

leg extension - RI 90 seconds
3x12 #240

side planks - RI 60 seconds
3x35 second each side

Done. Weight is starting to feel heavy.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x3 w/ x2 90 lbs

weighted chin up - RI 3 minutes
5x4 +40 lbs

machine chest press - RI 2 minutes
3x10 #220

unilateral DB row - RI 2 minutes
3x8 each side w/ 115 lbs

standard plank - RI 60 seconds
4x40 seconds

EZ bar curl - RI 2 minutes
2x12 w/ 80 lbs
1x6 w/ 80 lbs

OH rope elbow extension - RI 2 minutes
3x12 #130

hip mobility

Awesome session. Everything felt strong.

 

[fufu]

Today -

warm up

deadlift - RI 2-5 minutes (chalk and DOH grip on all sets)
1x1 365, 375, 385, 395, 405
1x8 325 lbs
2x10 325 lbs

DB Bulgarian squat - RI 2 minutes
2x10 each side w/ x2 40 lbs

calf raise - RI 2 minutes
3x12 w/ x2 130 lbs

roll outs from knees - RI 75 seconds
5x11 BW

Done. Super fun session. I felt out of it going in, but the deadlifts really got me going. I upped the volume on the deadlifts today, and took out the 3x5 sets of heavy Bulgarians. I didn't realize how strong my grip was today until I was done. Grip was no issue at all.

 

[soxmuscle]

Really cool to come back here and see that you're still plugging away.

 

[fufu]

Really cool to come back here and see that you're still plugging away.

What's up dude!?

What's new with you?

 

[fufu]

I skipped my last upper workout (vertical pressing). I usually will just push the workout to a later date, but I haven't been to the gym in the past 5 days, and I don't want to screw with my progress by holding off the next lower day too long.

So, next upper workout will be horizontal pressing, and I will just pick up where I left off with the vertical pressing on 1/16.