Fu Fu's l337 journal

[fufu]

Today -

warm up

front squat - RI 2-5 minutes
1x1,2,3,4,5,6 w/ 225 lbs

unilateral DB RDL - RI 2-3 minutes
3x5 each side w/ x2 70 lbs

barbell RDL - RI 3 minutes
3x8 w/ 265 lbs

calf raise - RI 2 minutes
2x15 w/ x2 130 lbs
1x18 w/ x2 45 lbs

leg extension - RI 2 minutes
3x12 #260

side planks - RI 60 seconds
3x40 seconds each side

Awesome session. Weight felt heavy, but everything felt good.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x3 w/ x2 95 lbs

weighted chin ups - RI 3 minutes
5x4 +45 lbs

machine chest press - RI 2 minutes
3x10 #240

unilateral DB row - RI 2 minutes
3x8 each side 120 lbs

standard plank - RI 60 seconds
4x45 seconds

EZ bar curl - RI 2 minutes
2x10 w/ 90 lbs

overhead rope elbow extension - RI 2 minutes
3x10 #140

hip mobility

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

 

[fufu]

Today -

warm up

deadlift - RI 2-5 minutes
1x1 365, 385, 405, 405 (chalk, all DOH grip except last 405 pull, which definitely could have been done DOH)
2x8 335 lbs (DOH grip, chalk)

DB Bulgarian squat - RI 3 minutes
3x5 each side w/ x2 70
1x10 each side w/ x2 45 lbs

calf raise - RI 2 minutes
3x12 w/ x2 140 lbs

roll outs from knees - RI 90 seconds
3x12 BW

Done. I worked snow removal yesterday from 5am to 5pm after pulling an all-nighter. I slept well last night, but I was still feeling fatigued from the day before. It didn't seem to make too much of a difference. Once I got rolling, I felt great.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x3 each side 70 lbs

seated row - RI 2-3 minutes
5x12 #120

BW push up - RI 2-3 minutes
4x18

lat pull down (pronated grip) - RI 2 minutes
2x15 #100

OHP machine - RI 2 minutes
1x9 #120
1x7 #120

bicep curl machine - RI 2 minutes
2x12 #100

french press machine -
1x15 #60

Done. Awesome session. OHP were tough, but they felt really good.

 

[fufu]

Today -

warm up

front squat - RI 2-4 minutes
1x1,2,3,4 235 lbs

unilateral DB RDL - RI 2 minutes
2x5 each side w/ x2 75 lbs

barbell RDL - RI 3 minutes
2x8 275 lbs

calf raise - RI 2 minutes
2x15 w/ x2 140 lbs

leg extension - RI 2 minutes
2x12 #260 + #10

side plank - RI 60 seconds
2x45 seconds each side

Done. Awesome session. Everything felt tough, but form was on point.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x2 w/ x2 100 lbs

weighted chin up - RI 3 minutes
5x4 +50 lbs

machine chest press - RI 2 minutes
3x10 #260

unilateral DB row - RI 2 minutes
3x6 each side 130 lbs

standard plank - RI 75 seconds
3x50 seconds

EZ bar curl - RI 2 minutes
2x8 100 lbs
1x12 50 lbs

OH rope elbow extension - RI 2 minutes
2x10 #150
1x20 #75

hip mobility

Awesome session. Everything felt super good. A session like today was very special. It was a result of slowly ramping up intensity for a couple months, while eating in a caloric surplus. Man it felt good. My weighted chin ups are getting as strong as they've ever been. Today's sets may have been a PR.

 

[fufu]

Today -

warm up

deadlift - RI 2-5 minutes
1x2 315, 335, 355, 375, 405 (all DOH grip, except for last set where I used mixed grip)
2x8 345 lbs (first set all DOH grip, except for lat rep, 2nd set was all mixed grip)

DB Bulgarian squat - RI 3 minutes
3x5 each side w/ x2 75 lbs

calf raise - RI 2 minutes
3x12 w/ x2 150 lbs

roll outs from knees - RI 2 minutes
3x13 BW

Done. Awesome session. Deadlifts felt fantastic. Those sets of 8 were really tough, but I powered through them well. My form was ON POINT for those deadlifts. Today was great...no joint or muscle pain whatsoever.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
4x4 each side 65 lbs
1x5 each side 65 lbs

seated cable row -
1x8 #135,150,165,180
2x5 #195

BW push ups - RI 3 minutes
3x20

cable pull down (pronated grip) - RI 2 minutes
3x15 #120

OHP machine -
2 sets

bicep curl machine -
2 sets

cable push downs -
2 sets

Awesome session. 2 workouts left and I'll take a break.

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
1x1,2,3,4 245 lbs

unilateral DB RDL - RI 3 minutes
2x5 each side w/ x2 80 lbs

barbell RDL - RI 3 minutes
2x6 w/ 285 lbs (DOH grip)

calf raise - RI 2 minutes
2x15 w/ x2 150 lbs

leg extension - RI 2 minutes
2x12 w/ #260+15
1x3 from #260+15 down to #10 (every weight level in between)

Done. Squats felt really heavy, but form was spot on.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
1x1,2,3,4 w/ x2 100 lbs

weighted chin up - RI 3 minutes
2x4 +55 lbs
1x4 +60 lbs PR
1x1 +65, 70 lbs

machine chest press - RI 2 minutes
4x8 #280

unilateral DB row - RI 2 minutes
2x8 each side 130 lbs

standard plank - RI 90 seconds
2x60 seconds

EZ bar curl - RI 2 minutes
1x6,4 110 lbs
1x15 70 lbs

elbow extension machine - RI 90 seconds
2x15 #80

hip mobility.

Awesome session. I haven't set a weighted chin up PR for reps in a lonnnggg fucking time. What a great session. I have a video of it. I'll post it later if I remember.

 

[fufu]

video of weighted chin ups:

https://www.youtube.com/watch?v=8r5EF02FRw4

 

[fufu]

Today -

warm up

deadlift - RI 2-3 minutes
1x8 315, 295, 275, 255, 225, 185, 135 (DOH grip)

DB Bulgarian squat - RI 3 minutes
3x5 each side w/ x2 80

calf raise - RI 2 minutes
3x10 w/ x2 160 lbs

roll outs from knees - RI 2 minutes
3x14 BW

Done. I am overtrained. I should have stopped this phase on my last workout, but my membership ends at the end of the month, so I want to get the most out of my $. I'll do 2 or 3 more workouts, but I'll do mostly moderate weight high rep stuff.

 

[GearHead40]

Where are the gears?

Why does your cat have a captains hat on in your avatar?

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x8 each side 50 lbs

seated cable row - RI 3 minutes
4x12 #130

OHP machine - RI 2 minutes
1x12 #100,90,80

cable pull down (pronated grip) - RI 2 minutes
2x10 #140

bicep curl machine - RI 90 seconds
3x10 #110

Last workout of the phase. Time to take a week off. I'm doing a 6 week cut, starting today (may go longer, but I'll assess at 6 weeks).

 

[fufu]

Today -

warm up

front squat - RI 2-3 minutes
5x3 185 lbs

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

barbell RDL - RI 2-3 minutes
3x5 225 lbs (DOH grip)

side plank - RI 60 seconds
5x20 seconds each side

conditioning - RI 60 seconds
1x10 KB swing w/ 45 lb KB
1x10 goblet squat w/ 45 lb KB
5 rounds
AHR: 171 BPM
MHR: 188 BPM

stretch

Done. Awesome session. First workout back after 7 days off. I feel refreshed. Back is a little funky from all the shoveling I've been doing, but I think it will be alright. I'm going to be focusing on maintaining strength and improving conditioning while slowly cutting weight.

 

[fufu]

RHR (taken upon waking, before getting out of bed): 63 BPM

My goal is to get it down ~50 over the next 3 months.

 

[fufu]

Today -

warm up

weighted chin up - RI 2-3 minutes
5x5 +25 lbs (supinated, pronated, neutral x3)

flat DB bench press - RI 2-3 minutes
5x8 w/ x2 65 lbs

unilateral DB row - RI 2 minutes
3x10 each side 75 lbs

standard plank - RI 40 seconds
5x20 seconds

alternating DB curl -
3x12 w/ x2 25 lbs
super set w/
OH KB elbow extenion -
3x12 w/ 35 lbs
RI-90 seconds

treadmill:
speed: 3.0
incline: 15.0
duration: 15 minutes
AHR: 168 BPM
MHR: 179 BPM

Good stuff. So, I'm at a new gym. The heaviest the dumb bells go is 75 lbs...this is not great. Not sure how long I'll be at this gym. Positive is: cheap as fuck, and overall the equipment is good. I'll have to be creative to figure out how to load up things like bench press and rows. I am focusing more on conditioning and less on strength, so at least the lighter weights in the gym lend themselves to that.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
5x5 315 lbs (DOH on first three sets, then last two sets had some mixed grip thrown in because the gym I'm at now doesn't allow chalk. Wow, chalk makes a huge difference. Today's lifting would normally be no problem at all DOH with chalk, but without it...grip becomes an issue)

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

standing calf raise machine - RI 2 minutes
3x12 #90

roll outs from knees - RI 60 seconds
5x8 BW

circuit:
5 KB swing w/ 45 lbs
5 KB lunge w/ 25 lbs
5 uni OHP each side w/ 25 lbs
5 standing uni row each side 45 lbs
x2

5 rounds

MHR:187 BPM
AHR: 163 BPM

So what I did w/ the conditioning stuff was hit 5 reps on everything, then start from the beginning and 5 reps on everything again, and that is considered 1 round.

 

[fufu]

Today -

warm up

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

BW chin up - RI 2-3 minutes
5x6 (neutral grip)

BW push ups - RI 2 minutes
5x10

standing unilateral cable row - RI 2 minutes
5x8 each side #70

treadmill:
speed: 3.0
incline: 15.0
duration: 18 minutes (18 minutes with the above working parameters, but extra time is spent warming up/cooling down)
MHR: 174 BPM
AHR: 165 BPM

hip mobility.

Done. Easy sesh.

 

[fufu]

Today -

warm up

front squat - RI 2-3 minutes
5x3 195 lbs

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

barbell RDL - RI 2-3 minutes
3x5 235 lbs (DOH grip)

calf raises - RI 2 minutes
3x15 w/ #90

standard plank - RI 40 seconds
5x25 seconds (these should have been side planks, but I accidently did standard planks instead. I'll do side planks my next workout, and then carry on as usual.)

conditioning:
12 KB swing w/ 45 lbs
12 goblet squats w/ 45 lbs
5 rnds
RI 60 seconds

MHR: 188 BPM
AHR: 162 BPM

 

[fufu]

Today -

warm up

weighted chin up - RI 2-3 minutes
5x5 +30 lbs

flat DB bench press - RI 2-3 minutes
5x8 w/ x2 70 lbs

unilateral DB row - RI 2 minutes
4x10 each side 80 lbs

side planks - RI 60 seconds
3x25 seconds each side

alternating DB curl - RI 2 minutes
3x12 each w/ x2 30 lbs

OHKBEE - RI 2 minutes
3x12 w/ 45 lbs

treadmill:
speed: 3.0
incline: 15.0
duration: 20 minutes (this doesn't include warm up and cooldown)

MHR: 181 BPM
AHR: 169 BPM

Solid.

 

[fufu]

I forgot to note on the workout of 3/12/15 that the RI on the circuit was 2 minutes

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
5x5 325 lbs (DOH on first set, then MG for the rest of the sets b/c the gym I train at doesn't allow chalk)

DB Bulgarian squat - RI 2 minutes
5x5 each side w/ x2 45 lbs

standing calf raise machine - RI 2 minutes
3x12 #100

roll outs from knees - RI 60 seconds
5x9 BW

Done. I was going to do a conditioning circuit today, but I decided I'll hike a tough trail tomorrow instead. Starting to get nice out.

 

[bnmsupar]

Keep up the good work! Great to have young adults committing so much to bb

 

[fufu]

Keep up the good work! Great to have young adults committing so much to bb

Thanks! I consider what I do more strength-training based than bb-ing though.

 

[fufu]

Today -

warm up

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

standing unilateral mid/low cable row - RI 2-3 minutes
5x8 each side #110

BW push up - RI 2-3 minutes
5x12

BW chin up - RI 2-3 minutes
2x8 pronated grip

bi's and tri's

treadmill:
speed: 3.0
incline: 15.0
duration: 22 minutes (not including warm up and cool down)

MHR: 174
AHR: 169

Awesome session.

 

[fufu]

3/27/15

warm up

front squat - RI 3 minutes
5x3 205 lbs

unilateral DB RDL - RI 2 minutes
5x5 each side x2 70 lbs

barbell RDL - RI 2 minutes
3x5 w/ 245 lbs

calf raises (YMCA leg press) - RI 2 minutes
4x12 #160

side planks - RI 60 seconds
3x30 seconds each side

conditioning:
14 KB swing
14 KB goblet squat
40 lb KB used
RI 60 seconds
5 rounds

MHR: 189
AHR: 166

Done. Everything felt awesome.

 

[fufu]

Today -

warm up

weighted chin up - RI 3 minutes
5x5 +35 lbs

flat DB bench press - RI 3 minutes
1x8 w/ x2 75 lbs
1x6 w/ x2 75 lbs PAIN in anterior right shoulder

HS bench press - RI 2 minutes
1x10 w/ x2 45,50,55,70 lbs
1x5 w/ x2 65, 70 lbs
1x12 w/ x2 45 lbs
PARTIAL ROM, didn't go into any painful position

unilateral DB row - RI 2 minutes
4x10 each side 85 lbs

standard plank - RI 60 seconds
5x30 seconds

alternating DB curl - RI 2 minutes
3x12 each side w/ x2 35 lbs

cable push down - RI 2 minutes
1x10 #100,110,120,130

treadmill:
speed: 3.0
incline: 15.0
duration: 24 minutes (not including warm up and cool down0

MHR: 173
AHR: 166

Done.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
5x5 335 lbs (MG b/c no chalk allowed)

DB Bulgarian squat - RI 2 minutes
5x5 each side x2 50 lbs

standing calf raise machine - RI 2 minutes
3x15 #100

roll outs from knees - RI 90 seconds
5x10 BW

Done.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x5 each side w/ 60 lbs

unilateral low/mid cable row - RI 2 minutes
5x8 each side #120

BW push ups - RI 2-3 minutes
5x14

BW chin ups -
1x9 pronated

EZ bar curls -
3x10 silver bar +50 lbs
super set w/
elbow extension machine -
1x10,12,14,16 #70

treadmill:
speed: 3.0
incline: 15.0
duration: 26 minutes (not including warm up and cool down)

MHR: 181
AHR: 169

Done. Awesome session. OHP felt really strong today.