• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Fu Fu's l337 journal

Today -

warm up

OHP -
3x3 135 lbs (nice fast clean reps, last set was most in the groove)

bench press -
3x3 205 lbs (faster last reps of each set than last week. On 1st rep of last set, I didn't press the bar closer towards my face on the way up, and the weight was drifting down towards my feet, and this caused me to overcorrect, so that I brought the bar to closer towards my face on the way down, and then I lost some tension in my lats. From that semi-awkward pressing, it had me a little more fatigued than usual for my last rep, but the last one went up smoothly, but a bit of a grinder.)

DB bench press -
3x5 w/ x2 85 lbs (felt easy)

weighted chin up -
3x3 +45 lbs (neutral grip)

unilateral DB row -
3x5 each side 110 lbs

high cable facepull -
3x10 #120 (1 second pause at full retraction each rep)

plank -
3x40 seconds

EZ bar curl (wide grip) -
1x20 w/ 70 lbs

OH elbow extension EZ bar narrow grip -
1x20 w/ 70 lbs

hip mobility
T-spine mobility

treadmill

Awesome session.
 
Today -

warm up

depth jump with 18" platform + x3 45 lb plates -
3x3 BW (felt off today on these)

above knee hang power clean -
3x3 175 lbs (catching nice and high. very solid overall, but on some reps, I caught the bar with a tad too much forward lean)

OH squat -
3x5 w/ 95 lbs (ughhh...these are so fucking hard. I fell backward a couple times today doing these. Some of the reps were spot on, and others were wonky. It just takes a little waver to go from locked in the groove to herky jerky.)

pause front squat - 3 second pause in hole
3x3 175 lbs (felt good)

unilateral DB RDL -
2x6 each side w/ x2 85 lbs (these were so tough today to get in the groove. On my first set, I had to restart 3 times because I just kept losing balance. Like the OH squat, its easy to go from solid form to completely losing balance. To spite my difficultly and frustration, I went for a PR set my last set. These killed me today.)
1x7 each side w/ x2 85 lbs PR

DB Bulgarian squat -
3x6 w/ x2 45 lbs (felt relatively easy)

roll out from knees -
3x7

calf raise -
3x10 w/ #265

Great session, but exhausted afterwards. I need to cut down my volume on this training session. I'm removing the depth jumps, and I might cut other things, maybe a set here or there.
 
Yesterday -

BW chin up -
3x4 (pronated, neutral, supinated)
3x9 (pronated, neutral, supinated) (these were tough, but my pause chin ups have noticeably helped the top portion of my chin ups when I am fatigued)
3x1 w/ 8 second pause at top, and 8 second eccentric

push up -
3x3 plyometric
2x12 BW
2x12 +20 lbs
2x9 incline (feet on 18 inch box) +20 lbs

KB push press -
3x8 each w/ 65 lbs

green band row -
3x17 explosive concentric, 1 second hold at full retraction, moderate eccentric

roll out to wall plank -
2x20 seconds at increased distance

KB swing -
10x3 w/ 91.5 lbs (stopped doing higher rep conditioning swings because it's too taxing overall on my lower back, so I just did lots of low rep sets to work on power)

Good stuff.
 
Today -

warm up

front squat -
3x3 245 lbs (no knee sleeves. I realized the knee sleeves I have to provide a little kick out of the bottom, not a lot though. I have been training without them for change.) (weight felt heavy, but I was really well in the groove today and pushed confidently through the reps. Sets got progressively easier.)

deadlift -
3x3 405 lbs (mixed grip, chalk, no belt) (felt really good in the groove today. Felt confident, was not struggling at all. I usually belt up when I get to 405, but the weight felt fine without the belt. Back position was super solid. I was getting good leg drive off the bottom, something i forgot to do sometimes.)

speed deficit deadlift -
3x3 255 lbs

RDL -
3x5 265 lbs (felt solid and easy)

farmers walk static holds -
2x20 seconds w/ x2 170 lbs PR

calf raise -
3x5 #235

forgot to do side planks! oops.

Awesome session. Today was really challenging and fun.
 
11/6/16

OHP -
3x3 140 lbs

bench press -
3x3 210 lbs (felt slightly easier than last week. Felt really locked into the groove and stable.)

DB bench press -
1x3 w/ x2 90 lbs
2x4 w/ x2 90 lbs (DBs had longer handles than I am used to, and this made them harder to balance. I fatigued my chest with the
slow shaky reps first set and I think it affected the remaining sets. I wanted 3x5.)

weighted chin up -
3x3 +50 lbs (semi-neutral, semi-supinated)

unilateral DB row -
3x7 each side 110 lbs

high cable facepull -
3x10 #130 (1 second pause at full retraction)

plank -
3x45 seconds

curl -
1x20 w/ 75 lbs

OH elbow extension -
1x20 w/ 75 lbs

hip mobility
t-spine mobility

Good shit.
 
Today -

warm up

above knee power hang clean -
3x3 185 lbs

3 second bottom pause front squat -
3x3 w/ 185 lbs (hang power cleaned the weight, these felt easier than last week, by a surprising amount.)

OH squat -
5x3 105 lbs (pushing head through, leaning torso forward, and getting shoulders locked backwards helps me get in the right position. These are so tough. I go to full depth. Had a couple sets where I was too forward and the weight came down on the first rep, and had to restart.)

unilateral DB RDL -
3x6 each side w/ x2 90 lbs

Bulgarian DB squat -
3x6 each side w/ x2 50 lbs

roll outs from knees -
3x8 BW (had to use a barbell because I didn't have my roll out wheel.)

calf raise -
lots of sets on smith machine

t-spine and shoulder mobility

Good. Such a tough workout. Hang cleans felt really good.
 
Today -

warm up

BW chin up -
2x10 (neutral, supinated)

push up -
1x3 plyo
1x13 BW
1x13 +20 lbs
1x10 incline +20 lbs

kettlebell push press -
1x9 each side with 65 lbs

green band row -
2x18 explosive concentric, hold full retraction for a second, and moderate eccentric

roll out to wall plank -
2x20 seconds at increased distance

Short session. My last three workouts of the phase are going to have less recovery time between them so I can fit them in before a trip I'm taking. My next two workouts are more important than today's, so I went light so I can recover better overall, and not have residual fatigue on my upper body when I train it again on Monday.
 
Today -

warm up

front squat -
1x1,2,3 w/ 255 lbs (felt super solid and in the groove. Tough, but felt absolutely doable today.)

deadlift -
1x3 415 lbs (mixed grip, no belt)
1x8 415 lbs PR (mixed grip, belt on 5th notch) (deadlifts felt super good today)

speed deficit deadlifts -
2x3 w/ 265 lbs

RDL -
2x5 w/ 275 lbs (DOH grip)

farmer's walk static holds -
1x20 w/ x2 175 lbs PR

calf raise -
3x10 #280
1x15 #250

side plank -
1x30 seconds each side
1x35 seconds each side

t-spine mobility

Man, I didn't know I'd be hitting a deadlift PR this phase. I wasn't planning on going for one, but I just felt like I had it in my today. That's a 5 lb PR on my 8 rep max. I feel very fulfilled in that set! I was looking at this phase as a sort of re-establishing my strength foundation before going for heavier weights again, if at all.
 
Last edited:
I want to add a note to the above post:

My BW is 193 lbs. This is about 3-5 lbs lighter than the last time I hit my 8 RM PR.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
11/14/16 -

OHP -
3x3 145 lbs (smooth reps, no belt, didn't use belt entire phase)

bench press -
1x1 215 lbs
1x2 215 lbs (didn't go for third set, pressing strength was dwindling, didn't feel with no spotter or power rack)

DB bench press -
1x4 w/ x2 95 lbs
1x5 w/ x2 95 lbs (felt a lot stronger than last week, back to regular sized dumb bells)

weighted chin up -
3x3 +55 lbs (neutral grip)

unilateral DB row -
2x5 each side w/ 120 lbs

high cable facepull -
2x10 #140

plank -
1x60 seconds

wide grip EZ bar curl -
1x20 w/ 80 lbs

OHEE EZ bar narrow grip -
1x18 w/ 80 lbs

Last session of the phase. I took a week off.
 
Yesterday -

warm up

above knee hang power clean -
3x3 155 lbs

bottom pause front squat -
3x3 155 lbs (3 seconds pause, hang cleaned the weight)

OH squat -
5x3 75 lbs (felt really solid. my cues for this are: head forward, shoulders back)

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

DB Bulgarian squat -
3x8 each side w/ x2 30 lbs

roll out from knees -
3x5

calf raise -
3x10 #220

t-spine mobility
shoulder mobility

First session back after a week break. Feeling good.
 
Today -

warm up

chin up -
6x5 +20 lbs (pronated, neutral, supinated x2)
3x1 BW w/ 3 second pause at top, 3 second eccentric

push ups -
2x10 BW
2x10 +20
1x3 +20, decline, 3 second eccentric and 3 second hold on bottom each rep
1x1 BW, decline, 5 second eccentric and 5 second pause on bottom

KB push press -
2x6 each side w/ 65 lbs

green band row -
3x12 explosive concentric, moderate eccentric

KB swing -
8x3 w/ 91.5 lb KB

roll out plank -
2x20 seconds, starting with the greatest distance plank I completed last phase

band OH elbow extensions -
2x15

35 lb KB unilateral curls -
2x8 each side (one arm at a time, so no periodic short rest, as there is with alternating curls)

t-spine mobility
hip mobility

Good stuff.
 
Today -

warm up

front squat -
3x3 215 lbs (no knee sleeves. these felt very in the groove and strong)

deadlift -
3x3 375 lbs (first set DOH. MG sets 2 and 3. Chalk, no belt. Felt very solid on these.)

speed deficit deadlift -
3x3 225 lbs (standing on 45 lb plates)

RDL -
3x5 235 lbs (DOH)

farmers walk static holds -
2x20 seconds w/ x2 175 lbs

calf raise -
3x15 #190

side plank with arm OH -
3x10 seconds each side

t-spine mobility

Awesome session.
 
Today -

warm up

OHP -
3x3 125 lbs (felt a bit out of groove, but overall pretty good. Weight felt light, regardless of out of grooveness. I let the bar travel to far away from my face at the bottom, and as a result, the weight was a bit forward at the top. I stayed balanced well, but I could see balance issues if the weight was heavier.)

bench press -
3x3 190 lbs (felt pretty light. overall pretty good. a bit out of groove on the last set, which is usually my best set.)

DB bench press -
3x5 w/ x2 70 lbs (super fast and snappy reps)

weighted chin up -
3x3 +35 lbs (solid, chest to bar, neutral grip)

unilateral DB row -
3x7 each side 90 lbs

high cable facepull -
3x10 #100 (1 sec pause at full retraction)

plank -
3x20 seconds

EZ bar curl -
2x12 w/ 60 lbs

EZ bar OHEE -
2x12 w/ 60 lbs

t-spine mobility
hip mobility

Good stuff.
 
Fufu - what about an updated cawk pic?


Sent from my JewPhone using Trannytalk
 
theCaptn' said:
Fufu - what about an updated cawk pic?


Sent from my JewPhone using Trannytalk
Click to expand...

Hmmm, I'll have to find some jacked and tanned dude to fluff me so I can be at 100% full mast. Can't be taking pics of half-chubs if it'll be on the internet...
 
Today -

warm up

above knee hang power clean -
3x3 165 lbs (with plenty of warm up sets)

3 second bottom pause front squat -
3x3 165 lbs (hang cleaned the weight first)

OH squat -
5x3 85 lbs

unilateral DB RDL -
3x5 each side w/ x2 75 lbs (had the groove down really solid on most reps. was remembering to drive the movement by pressing the free leg back really hard)

DB Bulgarian squat -
3x8 each side w/ x2 35 lbs (more upright posture and knee flexion to stress quads more)

calf raise -
3x10 #235

roll out from knees -
3x6 BW

t-spine mobility
shoulder mobility

Good stuff. Felt destroyed by the end. Hang cleans felt really solid today. Catching them super high.
 
Today -

warm up

weighted chin up -
5x6 +20 lbs (pronated, neutral, supinated, neutral, supinated) (each week I will increase a rep per set, and knock off a set)
3x1 BW (neutral grip, 4 second hold at top, 4 second eccentric, shorter RI)

push up -
2x11 BW
2x11 +20
3x1 incline BW, 5 second eccentric, 5 second hold at bottom (these are killer)

KB push press -
2x7 each side w/ 65 lbs (technique felt good)

green band row -
3x13 (explosive concentric, 1 second pause at full retraction, moderate eccentric)

KB swing -
8x3 w/ 91.5 lbs (I do these just to work on hip extension explosive power)

roll out plank -
2x20 seconds at increased distance

OH band EE w/ purple band -
1x20
1x15

single arm KB curl -
2x9 each side w/ 35 lbs (these are a decent core exercise when holding a single weight and maintaining spinal alignment)

Done. Good stuff.
 
Today -

warm up

front squat -
3x3 225 lbs

deadlift -
3x3 385 lbs (mg, no belt)

speed deficit deadlift -
3x3 235 lbs

RDL -
3x5 245 lbs (DOH)

farmers walk static hold -
2x20 seconds w/ x2 180 lbs PR

calf raise -
3x15 #205

side plank with arm OH -
3x15 seconds each side

Good stuff. Everything felt solid. Wasn't quite mentally primed today, but everything went well regardless.
 
Body weight has been at 192 lbs for a while. I'm eating a lot, but it's not enough. I'm pretty cool with it though, as I set the occasional PR.
 
Today -

warm up

OHP -
3x3 130 lbs (sets got better as they went on. Need to remember to lock out hips and knees during all reps, to avoid anterior tilt and forward weight shift)

bench press -
3x3 195 lbs (sets got easier as they went on.)

DB bench press -
3x5 w/ x2 75 lbs

weighted chin up -
3x3 +40 lbs (sternum to bar, neutral grip)

unilateral DB row -
3x7 each side w/ 95 lbs

high cable facepull -
3x10 #110 (1 sec pause at full retraction)

plank -
3x25 seconds

EZ bar curl wide grip -
2x12 w/ 65 lbs

EZ bar OH elbow extension -
2x12 w/ 65 lbs

hip mobility
t-spine mobility

Felt great today. Everything went well.
 
Today -

warm up

weighted chin up -
4x7 +20 lbs (pronated, neutral, supinated, neutral)
3x1 BW (5 second hold at top, 5 second eccentric)

push up -
2x12 BW
2x12 +20 lbs
3x1 BW (6 second eccentric, 6 second hold at bottom before concentric)

KB push press -
2x8 each side w/ 65 lbs

green band row -
3x14 (explosive concentric, 1 second hold at full retraction, moderate eccentric)

KB swing -
8x3 w/ 91.5 lbs

roll out plank -
2x20 seconds at increased distance

OH elbow extension with purple band -
2x20

single arm KB curl -
2x10 each side w/ 35 lbs

hip mobility

Awesome session. Everything felt really good.
 
Today -

warm up

front squat -
3x3 235 lbs

deadlift -
3x3 395 lbs (MG, no belt) (sitting back a bit right before pulling seemed to help me today)

speed deficit deadlift -
3x3 245 lbs (have to focus a little better on locking hips out with neutral spine. I felt I was hyperextending a bit due to the speed I had at the top.)

RDL -
3x5 255 lbs (felt easy and good)

farmers walk static holds -
2x20 w/ x2 185 lbs PR

calf raise -
3x15 #220

side plank with arm OH -
3x20 seconds each side

Good stuff. Front squats felt heavy, but really in the groove. Deadlifts got easier every set. I didn't get too mentally primed today, but I didn't need to.
 
Merry holidays fufu. Thanks for the nudez!


Sent from my JewPhone using Trannytalk
 
FORGOT TO LOG THIS FROM 12/12/2016

above knee power hang clean -
3x3 175 lbs

bottom pause front squat (3 second) -
3x3 175 lbs

OH squat -
5x3 105 lbs

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

DB Bulgarian squat -
3x8 each side w/ x2 40 lbs

calf raise -
3x10 #250

roll out from knees -
3x7

t-spine mobility
shoulder mobility
 
Today -

warm up

OHP -
3x3 135 lbs (felt strong and in the groove. I am focusing on not letting the bar go below my chin. When I let the bar go too low, I lose tension in my upper back and my form would break down a bit.

barbell bench press -
3x3 200 lbs (sets felt easier as they progressed. Last 2 sets felt strong, smooth, and in the groove)

DB bench press -
3x5 w/ x2 80 lbs

weighted chin up -
3x3 +45 lbs (neutral grip)

unilateral DB row -
3x7 each side w/ 95 lbs (I fucked up on these, was supposed to progress to 100 lbs on this session)

high cable facepull -
3x10 #120 w/ 1 second pause at full retraction

plank -
3x30 seconds

EZ bar wide grip curl -
2x12 w/ 70 lbs

EZ bar narrow grip OH EE -
2x12 w/ 70 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
You must log in or register to reply here.

Similar threads

Pylon
Pylon's Journal - Drive to Five....ty.
Replies
13
Views
2K
yellowmoomba
yellowmoomba
Peterkay
My Workout Journal
3 4 5
Replies
123
Views
38K
Henny
H
theCaptn'
theCaptn's gone natty journal
3 4 5
Replies
121
Views
76K
TripleOvertime
TripleOvertime
Back
Top