Fu Fu's l337 journal

[fufu]

Today -

I reached the end of my 7 week cut + conditioning program.

Starting stats:
BW 195 lbs
Waist 34.5 inches
RHR 61 BPM

Ending stats:
BW 183.5 lbs (loss of 11.5 lbs)
Waist 32.8 inches (loss of 1.7 inches)
RHR 55 BPM (decrease of 6 BPM)

Good stuff. Not bad for 7 weeks. I don't think I lost 11.5 lbs of "true" weight. I'm going say a few pounds of that is a loss in water weight from eating less salt + carbs, and having less food in my GI tract at any given time. So I think I lost about 8 lbs of non-water bodyweight. That puts me at a weight loss of rate of ~1 lb per week, which is right where I wanted to be.

 

[fufu]

Today -

warm up

flat DB bench press - RI ~3 minutes
1x2 w/ x2 85, 90
2x2 w/ x2 95 lbs

weighted chin up - RI ~3 minutes
1x3 +50, 55, 57.5, 60
1x1 +62.5, 65, 67.5, 70, 72.5, 75, 77.5, 80

standard planks - RI 90 seconds
4x 45 seconds

EZ bar curl - wider grip
1x20 w/ 75 lbs

cable push down -
1x16 #150

treadmill: this were the parameters of the first (and easiest) treadmill work I did this phase. I repeated it to compare to the initial HR info.
speed/incline/duration
3.0/15/15 minutes (not including warm up and cool down)
AHR: 158 (initial session was 163)
MHR: 168 (initial session was 171)

Improved cardiorespiratory capacity.

hip mobility

Last session of the phase. Good stuff.

 

[fufu]

First day back after a week off. Ate whatever I wanted, had a lot of junk food. I'm going to add on 3 more weeks of the cut. I actually enjoy being on a cut. There is something really nice about knowing exactly what I'm going to eat and when I'm going to eat it. It's very simplifying. Also, I just like the feeling of eating slightly less than I need to. I like being hungry for every meal and really enjoying what I eat.

Today -

warm up

deadlift - RI 2 minutes
4x2 335 lbs (DOH, chalk)

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

calf raises - RI 2 minutes
3x10 #205

roll outs from knees - RI 90 seconds
3x10 BW

Tabata intervals:
exercise: squat w/ OHP w/ x2 5 lb
do 1 round, rest 2 minutes, do a 2nd round
AHR: 160
MHR: 179

Bike:
1 minute lvl 8,9,10,11,12 (repeat) 10 minutes total
RPM kept right around 70 for most of the time
AHR: 156
MHR: 167

Everything felt pretty easy.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2 minutes
4x5 each side w/ x2 50 lbs

bilateral low cable row - RI 2 minutes
5x8 #150

BW push up - RI 90 seconds
1x8,10,12,14

explosive inverted row BW - RI 90 seconds
3x5

low cable curl -
1x22 #100

close grip push down -
1x22 #100

treadmill:
speed/incline/duration
3.0/15/15 minutes (not including warm up and cool down)
AHR: 161
MHR: 170

hip mobility

Easy.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
1x1,2,3,4,5 w/ 185 lbs

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

barbell RDL - RI 2 minutes
3x5 w/ 225 lbs (DOH, chalk)

calve raise - RI 2 minutes
3x12 #205

side plank - RI 60 seconds
3x15 seconds each side

kettlebell conditioning - 40 lb KB used
12 swing
12 goblet squat
60 seconds RI
4 rounds
AHR: 162
MHR: 182

Good stuff.

 

[fufu]

Today -

warm up

flat DB bench press - RI 2 minutes
1x1,2,3,4,5 w/ x2 75 lbs

weighted chin up - RI 2 minutes
6x3 +35 lbs (neutral grip)

standard plank - RI 60 seconds
5x25 seconds

unilateral DB row - RI 2 minutes
3x8 each side 90 lbs

EZ bar curl -
1x22 w/ 50 lbs

EZ bar OH elbow extension (close grip) -
1x22 w/ 50 lbs

treadmill:
speed/incline/duration
3.3/15/15 minutes (not including warm up and cool down)
AHR: 172
MHR: 186

hip mobility

Awesome session. Everything was light.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
4x2 345 lbs (DOH, chalk)

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

calf raise - RI 2 minuets
3x10 #220

roll outs from knees - RI 90 seconds
3x11 BW

Tabata intervals -
squat w/ OHP
x2 10 lb DBs
1 round, 2 minutes rest, 1 round
AHR: 163
MHR: 184

bike -
1 minute at level 8,9,10,11,12,13 (repeat)
AHR: 160
MHR: 174

Fun.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2-3 minutes
4x5 each side 55 lbs

unilateral low cable row - RI 2 minutes
5x8 #160

BW push up - RI 2 minutes
1x10,12,14,16

explosive inverted row (feet on bench) - RI 90 seconds
3x6 BW

low cable curl -
1x22 #110

close grip cable push down -
1x22 #110

treadmill:
speed/incline/duration
3.0/15/17.5 (not including warm up and cool down)
AHR: 168
MHR: 181

hip mobility

Good, easy.

 

[fufu]

Today -

warm up

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

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

barbell RDL - RI 2 minutes
3x5 w/ 235 lbs

calf raises - RI 2 minutes
3x12 #220

side plank - RI 60 seconds
3x20 seconds each side

kettlebell conditioning -
12 swings
12 goblet squat
40 lb KB used
60 second RI
5 rounds
AHR: 158
MHR: 181

Good stuff. Everything felt easy.

 

[fufu]

Today -

warm up

flat DB bench press - RI 2-3 minutes
1x1,2,3,4,5 w/ x2 80 lbs

weighted chin up RI - 2 minutes
6x3 +40 lbs (neutral grip)

standard plank - RI 60 seconds
5x30 seconds

unilateral DB row - RI 2 minutes
3x8 each side 95 lbs

EZ bar curl - wider grip
1x22 w/ 55 lbs

EZ bar OH extension - narrow grip
1x22 w/ 55 lbs

treadmill:
speed/incline/duration
3.3/15/25 minutes (not including warm up and cool down)
AHR: 173
MHR: 186

hip mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
4x2 w/ 355 lbs (DOH, chalk)

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

calf raises - RI 2 minutes
3x10 #235

roll outs from knees - RI 2 minutes
3x12 BW

tabata intervals -
squat w/ bilateral DB OHP
x2 15 lbs used
1 round, 2 minutes rest, 1 round
AHR: 167
MHR: 193 (this is 1 BPM above my age predicted max heart rate)

bike -
1 minute lvl 8,9,10,11,12,13,14 x2
AHR: 167
MHR:182

Done. Tough TOUGH workout. Absolutely exhausted. Those Tabata intervals were killer...so fucking rough, but I've built my mental/physical capacity well over the past few months with conditioning type stuff.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2 minutes
4x5 each side 60 lbs

bilateral low cable row - RI 2 minutes
5x8 #170

BW push ups - RI 2 minutes
1x12,14,16,18

low cable curl -
1x22 #120

cable push down -
1x22 #120

treadmill -
speed/incline/duration
3.0/15/27.5 (not including warm up and cool down)
AHR: 173
MHR: 186

hip mobility

Pretty easy.

 

[fufu]

Today -

warm up

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

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

barbell RDL - RI 2 minutes
3x5 w/ 245 lbs (DOH, chalk)

calf raise - RI 2 minutes
3x12 #235

side plank - RI 60 seconds
3x25 seconds each side

kettlebell conditioning - 40 lb KB used
12 swings
12 goblet squat
6 rounds
AHR: 160
MHR: 177

 

[fufu]

Today -

warm up

flat DB bench press - RI 2-3 minutes
1x1,2,3,4,5 w/ x2 85 lbs

weighted chin up - RI 2-3 minutes
6x3 +45 lbs (neutral grip)

standard plank - RI 60 seconds
5x35 seconds

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

EZ bar curl (wider grip)-
1x22 #60

OH EZ bar elbow extension -
1x22 #60

treadmill:
varying speeds and intensities for 25 minutes

hip mobility

Ugh, feel like I might be coming down with something. Wasn't sure if I was just really tired or getting sick. Felt fine at gym. Great workout.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
4x2 365 lbs (DOH 1st rep, MG 2nd rep, every set)

DB Bulagarian squat - RI 3 minutes
3x5 each side w/ x2 65 lbs

calf raise - RI 2 minutes
3x10 #250

roll outs from knees - RI 2 minutes
3x13 BW

Tabata intervals:
BW squat
1st round, rest 2 minutes, 2nd round
averaged 10 reps per interval on 1st round, and 13 reps per interval on 2nd round
AHR:157
MHR: 172

Bike:
1 minute at level 8,9,10,11,12,13,14,15 x2
RPM 60-75
AHR:163
MHR:179

Good stuff. Tired. Almost done with cut.

 

[fufu]

Yesterday -

DB OHP - RI 2-3 minutes
3x4 each side 65 lbs

low cable bilateral row - RI 2 minutes
5x8 #180

BW push up - RI 2-3 minutes
1x14,16,18,20

explosive inverted row - RI 2 minutes
3x10 BW

arm shit

treadmill:
speed/incline/duration
3.0/15/15 minutes (not including warm up and cool down)
AHR: 164
MHR: 175

hip mobility

I wanted to take today as a return to baseline measurement on the treadmill to see how much HR changed, but I am feeling a bit under the weather and I think that may have altered my HR.

Done with cut 12.5 week cut.

Results:
Starting abdominal circumference: 34.5"
Ending abdominal circumference: 32.25"
Total loss: 2.25"

Starting bodyweight: 195 lbs
Ending bodyweight: 181 lbs
Total bodyweight loss: 14 lbs

Good shit. I feel best around 180-185. I'm just not a big guy. Putting on and keeping on muscle is such a chore. If I eat normally and train regularly, my body weight tends to hover between 185-190.

 

[fufu]

Today -

warm up

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

unilateral DB RDL - RI 2-3 minutes
3x5 each side w/ x2 75 lbs

barbell RDL - RI 2-3 minutes
3x5 255 lbs (chalk, DOH)

calf raise - RI 2 minutes
3x12 #250

side plank - RI 60 seconds
3x30 seconds each side

kettlebell conditioning:
12 swings
12 goblet squat
40 lb KB used
RI - 60 seconds
7 round
AHR: 160
MHR: 180

Done. Good. Unilateral RDLs felt really really solid.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
1x1,2,3,4,5 w/ x2 90 lbs

weighted chin up - RI 3 minutes
6x3 +50 lbs (neutral grip)

standard plank - RI 60 seconds
5x40 seconds

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

EZ bar curl -
1x22 w/ 65 lbs

EZ bar OH elbow extension -
1x22 w/ 65 lbs

hip mobility

Done.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
4x2 375 (mixed grip and belt on first 2 sets, DOH grip on 3rd set, and DOH grip on 1st rep of 4th rep, no belt on last 2 sets)

DB Bulgarian squats - RI 2-3 minutes
3x5 each side w/ x2 70 lbs

calf raise - RI 2 minutes
3x10 #265

roll outs from knees - RI 2 minutes between 1-2, and 3 minutes between 2-3
3x14 BW

bike:
1 minute level 8,9,10,11,12,13,14,15,16 x3
RPM between 60-70
AHR: 167
MHR: 182


Great session.

Wearing a PL belt on deadlifts doesn't seem to help anymore. In fact...it seems like it hinders my performance, because I feel I can't get my hips locked back as much through the 1st 1/4 of the rep.Wearing a belt used to be a tremendous help. Just not sure. I haven't used it in so long. Maybe I just need to train with it to get the benefit.

Also on the deadlifts, I noticed my DOH grip actually improves as the sets progress, to a point. It must be my CNS activating more throughout the sets.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
3x1 w/ 70 lbs left
1x1,2x2 w/ 70 lbs right
1x5 each side w/ 65 lbs

It is extremely rare that I train one side more than another. Sometimes when I reach a really heavy weight on the OHP, my left side just won't work. I hit a certain part of the ROM, and my arm stops. So strange that I could do 5 reps with 65 with my left arm, but 70 lbs I couldn't muster more than 1.

low cable bilateral row - RI 2 minutes
5x8 #190

BW push up - RI 2-3 minutes
1x16,18,20,22

explosive inverted row - RI 2 minutes
3x11

arm shit

treadmill:
varying speeds and inclines for 22 minutes
AHR: 165
MHR: 189

hip mobility.

Goods stuff.

 

[fufu]

Today -

warm up

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

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

barbell RDL - RI 2-3 minutes
3x5 265 lbs

calf raise - RI 2 minutes
3x12 #265

side plank - RI 60 seconds
3x35 seconds each sid


kettlebell conditioning -
12 swing
12 goblet squat
40 lb KB used
60 second RI
8 rounds
AHR: 163
MHR: 179

Good stuff. Front squats were tough, but form held well.

 

[theCaptn']

GODDAMIT fufu where are the nudez you promised me???

 

[fufu]

Today -

warm up

flat DB bench press -
1x1 each side w/ x2 95 lbs

weighted chin up - RI 2-3 minutes
4x3 +55 lbs

standard plank - RI 60 seconds
3x45 seconds

unilateral DB row - RI 2 minutes
3x6 each side 120 lbs

EZ bar curl -
1x22 w/ 70 lbs

EZ bar OH elbow extension -
1x22 w/ 70 lbs

elliptical -
20 minutes
AHR: 153
MHR: 174

Done. Hit the wall on the DB bench press. It is weird. Sometimes a 5 lb increase is just too much. Last week I did a set of 5 w/ the 90's, but I couldn't do more than 1 rep with the 95's today, or even more than 1 set of 1 rep. Similar with the unilateral OHP this week, I could do 1x5 with the 65's, but not more than 1 rep with the 70's on the same day. It's alright though, I'm down to 180 lbs, which is very light for me. Naturally I expect a decrease in strength.

 

[fufu]

Today -

warm up

deadlift -
1x1 315,365,375,385 (DOH, chalk)

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

calf raises - RI 2 minutes
3x10 #280

roll outs from knees - RI 3 minutes
2x15 BW

Bike:
1 minute level 8,9,10,11,12,13,14,15,16,17 x2

Good shit.

 

[fufu]

Today -

warm up

low cable bilateral row - RI 2 minutes
5x8 #200

BW push up -
1x40 (perfect form)

inverted row -
2x12

arm shit

face pulls

Today's workout was weak. I scrapped the OHP because I was really weak in them, unusually weak. I was going to end this phase today anyway. I'm overtrained, and i haven't felt this over trained in quite a while. Taking a week off. I think the combo of a 10 lb weight cut and training intense conditioning in addition to weight lifting caused me to be overtrained.

Decided to see my max PU max reps...was satisfied with 40.

 

[fufu]

also did 20 minutes on the treadmill today

 

[fufu]

First day back after a week break.

I'm starting Jim Wendler's 5/3/1 program. I'm going back to a barbell bench press and barbell OHP, neither of which I have done in 3+ years. I'll see how far I can increase my strength with a slight caloric surplus/maintenance diet. As the program dictates, you have to start very light. I read the book, and I want to stick to it for at least a few 4 week cycles. I'm looking forward to doing something different. I'm relatively light right now at 180-185 lbs.

Today -

bench -
1x5 130,150,170 lbs

flat DB bench press -
3x10 w/ x2 50 lbs

unilateral DB row -
4x10 each side 90 lbs

plank circuit -
standard plank
left hip extended (l foot off ground)
right hip extended (r foot off ground)
right arm off ground
left arm off ground
5 seconds each
4 sets
then 1x30 seconds standard plank

face pull on adjustable cable machine -
3x15 #37.5 (notch height where 6 is halfway obstructed)

cable push down -
3x10 #100

EZ bar curl wide grip -
3x10 w/ 50 lbs

treadmill:
speed/incline/duration
3.0/15/15 minutes (not including warm up and cool down)
AHR: 155
MHR: 167

hip mobility

Good first day back. Barbell benching feels so strange, but it's fun getting back into it.

 

[theCaptn']

Damn FuFu this journals like 9 years old! Are you terked like a Greek god yet???

 

[fufu]

Damn FuFu this journals like 9 years old! Are you terked like a Greek god yet???

The term "Adonis-like" has been used when describing my physique....

But in reality, I'm nothing that special. I'm pretty lean at 180-185 and 6'. I've been bigger and stronger, but I train more on perfecting my technique and for fun these days. I'm gonna take this 5/3/1 program as far as I can see if I can hit some new PRs. I really don't want to risk getting hurt in the weight room though. I'm going to take progression really slow and steady.

 

[theCaptn']

I'm hearing you bro. Too old for the extreme shit. I think it's really cool you're keeping this thread alive