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Fu Fu's l337 journal

IML Gear Cream!
Today -

warm up

trap bar deadlift -
3x5 w/ 285 lb

belt squat -
3x20 +90 lb

unilateral DB RDL -
3x5 each w/ x2 55 lb

DB step up -
2x10 each w/ x2 30 lb (I do all reps on 1 side before the other)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Yesterday -

warm up

DB bench press -
3x8 w/ x2 85 lb

weighted chin up -
3x6 +20 lb (neutral, neutral, supinated)

OHP -
3x10 w/ 115 lb (accidentally jumped 10 extra lbs. Next week do 3x8 with 120)

DB unilateral row -
3x8 each side w/ 90 lb

cable curl -
2x15 #90

cable push down -
2x15 #110

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

back squat -
3x5 w/ 245 lb

RDL -
3x5 w/ 205 lb

single leg leg press -
3x10 each x2 55 lb

bar on back hyper extension -
3x10 +40 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

unilateral DB OHP -
3x8 each side w/ 55 lb

weighted chin up
3x4 +35 lb

pause bench press -
3x5 w/ 205 lb

low cable row -
3x10 #190

barbell OHEE -
2x10 w/ 80 lb

alternating DB curl -
2x10 w/ x2 35 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

trap bar deadlift -
3x5 w/ 295 lb

belt squat -
3x20 +100 lb

unilateral DB RDL -
3x5 each side w/ x2 60 lb (added a set)

DB step up -
2x10 each side w/ x2 35 lb (used a slightly higher bench)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Yesterday -

warm up

DB bench press -
3x8 w/ x2 90 lb

weighted chin up -
3x6 +25 lb (neutral)

barbell OHP -
2x8 w/ 120 lb

unilateral DB row -
3x8 w/ 95 lb

cable curl -
2x12 #110

cable push down -
2x12 #130

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

back squat - (back to low bar, just feels better)
3x5 w/ 255 lb

RDL -
3x5 w/ 215 lb

single leg leg press -
3x10 each side w/ x2 60 lb

barbell on back hyperextension -
3x10 +50 lb

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Zipped through this session.
 
Today -

warm up

unilateral OHP -
3x6 each side w/ 60 lb

weighted chin up -
3x4 +40 lb

DB bench press -
3x5 w/ x2 95 lb

low cable row -
3x10 #200 (max stack)

barbell OHEE -
2x10 w/ 90 lb

alternating DB curl -
2x10 each side x2 40 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

trap bar deadlift -
3x5 w/ 305 lb

belt squat -
3x15 w/ 110 lb

unilateral DB RDL -
3x5 each side w/ x2 65

DB step up -
2x10 w/ x2 40 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Zipped through this one, short rest intervals, then 1.5 hours of road cycling afterward with plenty of hills.
 
I haven't been intentionally cutting, but I've been super active lately and been eating very cleanly.

Waist measurement same as last time = 32" on the line. That's 0.85" lost in the past couple months.
 
IML Gear Cream!
Yesterday -

warm up

bench press -
3x8 w/ 195 lb

weighted chin up -
2x6 +30 lb
1x5 +30 lb (using a wobbly set up, normally would have been able to nail this 6th rep no problem)

OHP -
3x8 w/ 125 lb

DB unilateral row -
3x10 each side w/ 90 lb

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Will be doing new program soon, very different exercises.
 
Yesterday -

warm up

low bar back squat - L knee sleeves and belt 5th notch (both loosest they've ever been) Low bar feels much better for me, so I switched back to it a few weeks ago)
3x5 w/ 265 lb

RDL -
3x5 w/ 225 lb (DOH grip, no straps)

barbell step up -
3x10 each side w/ 100 lb

hip mobility
shoulder mobility
t-spine mobility
 
10/28/2021

First day of new style of training program. I'm going to be focusing far less on powerlifting exercises, and I'll aim to set PRs in other types of exercises.

push up - (haven't done these in years, I will progress to weighted push up)
5x10 BW

weighted chin up - (supinated)
3x5 +20 lb

barbell OHP -
3x10 w/ 95 lb

bent over barbell row - (straps)
3x10 w/ 155 lb

barbell OHEE -
2x15 w/ 75 lb

barbell curl -
2x15 w/ 65 lb

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Feels great to be new a very different style of training.
 
Yesterday -

front squat - (haven't done these in years)
4x5 w/ 145 lb

deadlift -
4x5 w/ 225 lb

unilateral RDL -
3x5 each side w/ 60 lb (increase reps significantly next session, might stick with same weight)

barbell step up -
3x10 each side w/ 95 lb (I do all reps on one side before moving to the other)

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Training is fun again. Not worrying about amount of weight. I'm starting very light and will slowly work up. Setting PRs isn't my top priority right now.
 
Yesterday -

moving forward with lighter weights, moving explosively will be a priority in all my training

bench press -
4x5 w/ 185 lb

weighted chin up -
3x3 +30 lb

unilateral viking press -
3x8 each side with bar + 25 lb

feet on bench inverted row -
3x6 BW will add weight

DB curl -
2x15 each side w/ 20 lb (single DB, so no alternating)

bilateral band push down -
2x15

Did many hill sprints between sets.

hip mobility
shoulder mobility
t-spine mobility

Fun.
 
^Power rack configurations:

for inverted row: safety pins 6th hole up from the bottom

for viking press: the far end of the bar is positioned 2 holes above the closer end. I believe I placed the closer safety pin at the height I use for squatting.
 
Yesterday -

warm up

back squat - (belt 5th notch (fairly loose) and no knee sleeves)
5x5 w/ 225 lb

RDL - (straps, no belt)
5x5 w/ 225 lb

belt squat - (never used belt or knee sleeves on these, ever)
3x15 +90 lb KB

hip mobility
t-spine mobility
shoulder mobility

Weight is still very light compared to what I used to do up to March this year. Easy stuff, and working my way back up slowly.
 
Switch to barbell spider curls during next session, instead of regular standing barbell curls.
 
Today -

warm up

weighted push up -
5x10 + 10 lb progress by 10 move this to 3rd exercise

weighted chin up -
3x5 +25 lb progress by 5

barbell OHP -
3x10 w/ 100 lb progress by 5 move this to 1st exercise

barbell bent over row -
3x10 w/ 165 lb progress by 10

barbell OHEE -
2x15 w/ 80 lb

barbell spider curl -
2x15 w/ 70 lb (same angle I'd use for spider row. I need to get my chest very high up on the bench and support that position by having the balls of my feet pressing into the power rack behind me)

hip mobility
t-spine mobility
shoulder mobility

Fun. Bodyweight is 185 lb. Lowest it's been in years. I don't want to get any lighter. I may start eating to slowly putting on some muscle soon.
 
Yesterday -

warm up

front squat -
4x5 w/ 155 lb (felt easier than last week. it'll take several weeks to find my optimal groove with these and get adapted to the new movement pattern)

deadlift -
4x5 w/ 235 lb (When deadlifting after injuring my back, I changed my technique a bit where I became more quad dominant with more of a back arch, but that technique comes with it's own issues. Focus on keeping a neutral back with natural lordosis, and keeping the bar closer to my shins with my hips not coming forward as much

unilateral RDL -
3x10 each side w/ 60 lb progress by 5 to help with balance, focus on 3 points of foot contact pressing into the ground (base of big toe, base of 5th toe, and heel

barbell step up -
3x10 each side w/ 105 lb

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
IML Gear Cream!
Today -

warm up

bench press -
4x5 w/ 195 lb

weighted chin up -
3x3 +35 lb

unilateral viking press -
3x8 each side bar +30 lb

feet on bench inverted row -
3x6 +10 lb wrap plate in yoga mat and use velcro straps to secure weight on chest next time

unilateral DB curl -
2x15 each side w/ 25 lb

band push down -
2x16

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
Yesterday -

back squat - (belt 5th notch (pretty loose), no knee sleeves)
5x5 w/ 235 lb (got easier as sets went on. best squats have felt since I injured my back)

RDL - (straps, no belt)
5x5 w/ 235 lb

belt squat -
3x15 +100 lb

hip mobility
shoulder mobility
t-spine mobility

Fun.
 
Yesterday -

warm up

overhead press -
3x10 w/ 105 lb

weighted chin up -
3x5 +30 lb

weighted push up -
5x10 +20 lb progress to +25 lb next week

barbell bent over row -
3x10 w/ 175 lbs switch to barbell/power rack lever-style unilateral row?

barbell OHEE -
2x15 w/ 85 lb

barbell spider curl -
2x15 w/ 75 lb

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
Today -

warm up

front squat -
4x5 w/ 165 lb (definitely feeling more in the groove with these, still progress to be made though)

deadlift -
4x5 w/ 245 lb

unilateral RDL -
3x10 each side w/ 70 lb

barbell step up -
3x10 each side w/ 115 lb

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
Yesterday -

bench press -
4x5 w/ 205 lb

weighted chin up -
3x3 +40 lb

unilateral viking press -
3x8 each side bar + 35 lb

feet on bench weighted inverted row -
3x8 +15 lb (wrapping plates in yoga mat and then securing to front of torso with velcro straps is effective)

dumb bell curl -
2x15 each w/ 30 lb

band push down -
2x17

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
Yesterday -

warm up

back squat - (belt, no knee sleeves)
5x5 w/ 245 lb

RDL - (straps, no belt)
5x5 w/ 245 lb

belt squat -
3x15 +110 lb (felt significantly easier compared to last week)

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
Today -

OHP -
3x10 w/ 110 lb

weighted chin up -
3x5 +35 lb

weighted push up -
3x10 +25 lb

barbell bent over row -
3x10 w/ 185 lb do 3x8 next week

barbell OHEE -
2x15 w/ 90 lb do 2x12 next week

barbell spider curl -
2x15 w/ 80 lb
 
Today -

warm up

front squat - (no belt, no knee sleeves)
4x5 w/ 175 lb (the difficulty of these is not changing much week-to-week as the weights increase. I'm getting a bit deeper, and my technique is more dialed in)

deadlift - (DOH, chalk, no belt)
4x5 w/ 255 lb

unilateral RDL -
3x10 w/ 75 lb

barbell step up -
3x10 each side w/ 125 lb (these are feeling more challenging, but I'm confident continuing with 10 lb jumps each week. As noted previously, I do all 10 reps on one side before switching. In the past several sessions (including this one), I haven't rested between sides.

hip mobility
t-spine mobility
shoulder mobility

Fun. I'm getting excited by training again. Weights are light, and I'm still rebuilding confidence. I've had zero nerve or back pain (aside from very superficial mid-back tightness) during training since I started this new program a few weeks ago.
 
Yesterday -

warm up

bench press -
4x5 w/ 215 lb progress by 5 next session

weighted chin up -
3x3 +45 lb

unilateral viking press -
3x8 each side bar +40 lb

feet on bench weighted inverted row -
3x8 +20 lb progress by 5

dumb bell curl -
2x15 each side w/ 35 lb

band push down -
2x18

hill sprints between sets of benching and chin ups.

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
Today -

warm up

back squat -
5x5 w/ 255 lb (first set was slowest as usual, but overall squats feeling the easiest they have since I started this training phase)

RDL -
5x5 w/ 255 lb

belt squat -
3x15 +120 lb (felt easier than last week)

hip mobility
t-spine mobility
shoulder mobility

Fun.
 
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