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Fu Fu's l337 journal

IML Gear Cream!
Today -

back squat -
2x8 w/ 275 lb

RDL -
2x6 w/ 325 lb

front rack Bulgarian squat -
2x5 each w/ 165 lb (felt relatively easy)

shoulder tap plank -
2x10 each side 2 sec iso each rep

2-finger weighted crimp - (ring + pinky on left, ring + middle on right)
many sets w/ 18 lb each side

full body mobility
 
Today -

KB bench press -
2x7 w/ x2 80 lb

weighted feet on box suspension strap inverted row -
3x5 +20 lb weighted vest +40 lb in sand bells PR

weighted feet on box suspension strap push up -
3x5 +20 lb weighted vest +40 lb in sand bells PR

suspension strap body weight reverse fly -
2x7 at more challenging foot position

face pull -
2x16 w/ gym green band

alternating deadbug -
2x10 w/ 2 sec iso each rep

weighted crimp - middle + ring on left, pinky + ring on right
many sets each side w/ 18 lb

full body mobility
 
Today -

back squat -
3x1 w/ 315 lb (the goal today was a set of 4 reps with 315, but I felt a mild low back spasm on the last rep of my last warm up set. I couldn't get it out of my head. I did 3 singles that felt fine, but my back still felt off between sets, so I played it safe and didn't try for 4 reps)

unilateral RDL -
1x3 each side w/ 215 lb PR (so tough, both balance and strength, but I made it happen and with good technique.) (no straps, no belt, no knee sleeves)

hanging alternating straight leg raise -
1x10 each side w/ 1 sec iso each rep

full body mobility
 
Today -

KB bilateral OHP -
2x4 w/ x2 70 lb

weighted pull up -
1x5 +49 lb
1x3 +54
1x2 +59, 64, 70
1x2 +75 lb PR (i consider pull ups and chin ups different PRs, pull ups are harder)

weighted push up -
1x15 +55 lb PR

unilateral KB row -
1x4 each side 116, 121, 126 lb

deadbug -
1x8 each side w/ 4 sec iso each rep

full body mobility
 
Today -

front rack Bulgarian squat - (L knee sleeves, no belt, as usual)
1x5 each side w/ 195 lb PR (tough, but felt very confident, great depth and technique. interesting feeling to grind on a single leg movement)

conventional deadlift - (no belt, no straps, as usual)
1x3 325, 335, 345 lb (last set felt solid. more in the tank, but didn't feel like pushing it considering my back tweak last week)

shoulder tap plank -
2x11 w/ 2 sec iso each rep

climbers elbow stuff
weighted crimp - ring + middle on left, pinky + ring on right, many sets each side w/ 18 lb
full body mobility
 
8/17/2023

weighted pull up -
1x1 +95 lb PR

DB bench press -
worked up to 1x4 w/ x2 100 lb

deadbug -
1x11 w/ 2 sec iso each rep
 
First day back after taking 9 days to rest

back squat -
2x9 225

deficit RDL (standing on 25 lb bumper) -
2x9 275 lb

front rack Bulgarian squat (increased ROM from putting 10 lb bumpers under either end of bench) -
3x5 each 115 lb

shoulder tap plank -
3x5 each w/ 3 sec iso each side

2-finger weighted crimp -
multiple sets w/ 18 lb KB (alternating middle + ring and ring+ pinky in both sides)

3 sets of climber's elbow rehab

full body mobility
 
Today -

KB bench press - like last fast, focus on as much ROM as possible (significantly more than DB bench)
3x9 w/ x2 62 lb

feet on box weighted inverted row suspension strap -
3x9 +20 lb weighted vest +10 lb

feet on box weighted push up suspension strap -
3x9 +20 lb weighted vest +10 lb

suspension strap reverse fly -
2x11 BW (tip of toes on edge of turf and mat)

facepull -
2x10 w/ gym green band

alternating hanging leg raise -
3x2 reps each side w/ 5 sec iso each rep (increase to 6 sec next workout)

3 sets climber's elbow rehab

full body mobility
 
Today -

back squat -
3x5 w/ 255 lb

conventional deadlift - (DOH, no belt, no straps, as usual)
2x8 w/ 275 lb

unilateral RDL -
3x3 w/ 165 lb

dead bug -
3x6 each side w/ 1 sec iso each rep

3 sets climber's elbow rehab
many sets weighted crimp

full body mobility
 
Today -

KB bilateral OHP -
3x9 w/ x2 44 lb

weighted pull up -
3x5 +30 lb

weighted push up -
3x9 +45

unilateral row -
3x5 each 106 lb

alternating deadbug -
3x4 each side w/ 2 sec iso each rep

3 sets climber's elbow rehab
many sets weighted crimp
full body mobility
 
IML Gear Cream!
Today -

back squat -
2x9 235 lb

deficit RDL -
2x9 285 lb

front rack Bulgarian squat - bench raised by 10 lb bumper plates
3x5 each 125 lb

shoulder tap plank -
3x6 each w/ 3 sec iso each rep

3 sets climber's elbow rehab
multiple sets with weighted crimps

full body mobility
 
Today -

KB bench press -
3x9 w/ x2 70 lb

weighted feet on box suspension strap inverted row -
3x9 +20 weighted vest +15 lb sand bell

weighted feet on box suspension strap push up -
3x9 +20 weighted vest +15 lb sand bell

reverse bodyweight fly -
2x11 foot position moved gradually closer to wall to make more challenging

facepull -
2x11 w/ gym green band

hanging alternating straight leg raise -
3x3 each side w/ 5 sec iso each rep

3 sets climber's elbow rehab (definitely working)
many sets of 2-finger weighted crimp

full body mobility
 
Yesterday -

back squat -
2x5 265 lb

deadlift -
2x8 285 lb

unilateral RDL -
3x3 each 175 lb

alternating deadbug -
3x7 each w/ 1 sec iso each rep

climber's elbow rehab
2-finger weighted crimp

full body mobility
 
Today

KB unilateral OHP -
3x9 each w/ 50 lb

weighted pull up -
3x5 +35 lb

weighted push up -
3x9 +50 lb

unilateral DB row -
3x5 each w/ 110 lb

stir the pot -
3x5 in each direction

climber's elbow rehab
full body mobility
 
Today -

warm up

back squat -
2x9 245 lb

deficit RDL -
2x9 295 lb switch to 2x8 next week

front rack Bulgarian squat -
3x5 each side w/ 135 lb

shoulder tap plank -
3x7 each w/ 3 sec iso each rep

2-finger weighted crimp sets
climber's elbow rehab
full body mobility
 
Today -

flat DB bench press -
3x9 x2 75 lb (since starting doing KB benching, I've been focusing on as much ROM as possible, and keeping with that since transitioning to DBs, makes them harder, a different strength standard)

feet on bench inverted row -
3x9 +40 lb

each hand on 2 stacked yoga blocks push ups for increased ROM -
3x9 +40 lb

pull up lock offs -
6x10 seconds BW (alternating 90 degree and 120 degrees each set) next week add weight and stick with 6x10 sec

hanging alternating straight leg raise iso -
3x3 each side w/ 6 sec iso each rep

climber's elbow rehab

full body mobility
 
Today -

back squat -
2x5 275

deadlift -
2x8 295

unilateral RDL -
3x3 each 185

alternating deadbug -
3x8 each side w/ 1 sec iso each rep

2-finger weighted crimp
climber's elbow rehab
full body mobility
 
Today -

unilateral KB OHP -
3x9 each w/ 55 lb

weighted pull up -
3x5 +40 lb

weighted push up -
3x5 +55 lb

t-bar row - (see pic for setup)
3x5 135 lb +bar

stir the pot -
3x6 in each direction

full body mobility
 
Today -

back squat -
2x9 w/ 255 lb

deficit RDL -
2x8 w/ 305 lb

front rack Bulgarian squat - ROM increased with 10 lb bumpers under bench
3x5 each w/ 145 lb

alternating dead bug -
2x8 w/ 3 sec iso each rep meant to do 3x8 each w/ 3 sec iso in shoulder tap plank, but messed up

climber's elbow rehab
2-finger weighted crimp
full body mobility
 
Today -

shoulder tap planks -
3x8 w/ 3 sec iso each rep (to make up for yesterday's mistake)
 
IML Gear Cream!
Today -

warm up

flat DB bench press -
3x9 w/ x2 80 lb

weighted feet on bench inverted row -
3x9 +45 lb (using neutral grip with swiss bar on rack j hooks)

weighted 2-stacked yoga blocks push up -
3x9 +45 lb

lock offs -
6x10 seconds +10 lb (alternate 90 degrees and 120 degrees) add 5 lb next week

alternating hanging straight leg raise -
3x3 w/ 7 sec iso each side

full body mobility
 
9/28

Back squat -
2x5 w/ 285 lb

deadlift - DOH grip, chalk)
1x5 305 lb (bar kept rolling around when letting down, constant resetting lead to more fatigue and misgrooving)
1x8 305 lb

unilateral RDL -
2x3 w/ 195 lb

alternating deadbug -
3x9 each side w/ 1 sec iso each rep
 
Yesterday -

bilateral DB OHP -
3x9 w/ x2 60 lb (last set was max effort) next week try 2x9 and rest a lot in between

weighted pull up -
3x5 +45 lb

weighted push up -
3x5 +60 lb

tbar row -
3x5 145 lb plus bar

stir the pot -
3x7 in each direction

full body mobility
climber's elbow rehab
 
10/2/2023

back squat -
2x9 265

deficit RDL -
2x7 315 lb

front rack Bulgarian squat -
3x5 each 155 lb

shoulder tap plank -
3x9 3 sec iso each rep

full body mobility
climber's elbow rehab
 
Today -

flat DB bench press - (doing max ROM for last few months, more than I had traditionally done)
2x9 x2 85 lb

weighted feet on box inverted row -
2x9 +50 lb

weighted hands on stacked bumper plates push up -
2x9 +55 lb

weighted lock off -
6x10 seconds +15 lb (alternate 90 degrees and 120 degrees)

hanging alternating single straight leg raise -
3x2, 8 sec iso each rep

full body mobility
 
Today -

back squat -
2x5 w/ 295 lb

deadlift - DOH held strong
2x8 315 lb

unilateral RDL -
2x3 each 205 lb

alternating deadbug -
3x10 each side 1 sec iso each rep

full body mobility
 
bilateral OHP -
1x9 x2 65
1x7 x2 65

weighted pull up -
3x5 +50 lb

weighted push up -
3x5 65 lb

tbar row -
3x5 150 lb +bar

alternating straight leg raise -
3x1 each, 10 seconds each rep

full body mobility
climber's elbow rehab
 
Today -

back squat -
2x9 w/ 275 lb (felt super solid. great technique, depth, and speed)

deficit RDL -
2x7 w/ 325 lb (felt easier than expected)

front rack Bulgarian squat - (10 lb bumpers under bench to increase ROM)
3x5 each 165 lb

shoulder tap plank -
3x10 each side w/ 3 sec iso each rep
 
Yesterday -

flat DB bench press -
2x9 w/ x2 90 lb

weighted feet on bench inverted row -
3x5 +70 lb

weighted each hands stacked on x2 45 lb plates -
2x9 +60 lb

weighted lock off -
6x10 seconds, alternating 90 and 120 degrees +20 lb

hanging alternating single leg raise -
3x2 w/ 9 sec iso each rep

full body mobility
 
Today -

back squat -
2x5 w/ 305 lb (felt super solid) next week do 1 set of 5

deadlift - (just chalk and DOH grip. no straps, no belt.)
2x8 w/ 325 lb (felt super solid, 2nd set felt stronger, same with last week. perhaps strongest my DOH grip has ever been) next week do 1 set of 8

unilateral RDL - (chalk, DOH)
2x3 w/ 215 lb (2nd set felt stronger and better technique, same with last week) next week attempt PR

alternating deadbug -
2x11 each w/ 1 sec iso each rep

full body mobility
climber's elbow rehab
 
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