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Fu Fu's l337 journal

CowPimp

Fueled by Testosterone
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Get Shredded!
whipping.gif

Whoah, that smiley is freaky...
 

fufu

fiendish thingy
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Those smilies are racist!
 

fufu

fiendish thingy
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:rofl:

I just noticed that.

"Whats you name boy?"

"Kunta!"

Swaaawap ......... "Yo names Toby!"

ROFL

I was originally going to post "Kunta...Kunta Kinte!" hahahhaa
 

Brutus_G

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Nice squatting man. Did the bridges help alot?
 

fufu

fiendish thingy
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Nice squatting man. Did the bridges help alot?

I started doing them due to Cowpimp's advice on glute activation. Since I've started doing them, my form has become alot better, I never come up leaning on the front of my foot as I used to during squats.
 

KelJu

Thats Dr. Keke to you!
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Nice squatting man. Did the bridges help alot?


Are you talking about the same bridges that Football coaches back their defensive backs do to help them with their 2-point defensive stance?
 

fufu

fiendish thingy
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Are you talking about the same bridges that Football coaches back their defensive backs do to help them with their 2-point defensive stance?

Ummm, I know nothing about football training, not sure.

What's a bridge? :confused:

Supine glute bridges,

lay on your back, arms straight towards your feet, flex your knees till the tips of your fingers are near your heels, then push up your hips using your ass muscles, squeeze 'em at the top.

It's a game old people play.

:laugh:, that too.
 

fufu

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Weight was 182 lbs this morning, it appears I am a bona fide 180+ again.

Today's workout -

PL bench press - RI didn't keep track, around full recovery
warm ups - 1x10 at 45 lbs, 1x8 at 95 lbs
set #1 - 4 reps at 195 lbs
set #2 - 4 reps at 195 lbs
set #3 - 4 reps at 195 lbs PR

incline DB press - RI 90 seconds
set #1 - 5 reps at x2 70 lbs
set #2 - 5 reps at x2 70 lbs

machine seated chest press - RI 90 seconds
set #1 - 6 reps at 180 lbs
set #2 - 6 reps at 180 lbs

weighted chin ups - RI 2 minutes
set #1 - 4 reps +15 lbs supinated grip
set #2 - 4 reps +15 lbs supinated grip
set #3 - 4 reps +10 lbs neutral grip

single arm DB rows - RI 2 minutes
set #1 - 7 reps each side at 100 lbs
set #2 - 7 reps each side at 100 lbs
set #3 - 7 reps each side at 100 lbs PR

straight arm pulldowns - RI 90 seconds
set #1 - 10 reps at 130 lbs
set #2 - 10 reps at 130 lbs

BB curls - RI 90 seconds
set #1 - 10 reps at 65 lbs
set #2 - 10 reps at 65 lbs
set #3 - 10 reps at 45 lbs
set #4 - 10 reps at 30 lbs

rotator cuff shenanigans

stretchy strech

Woo, great workout. I PR-ed yee olde bench press. It was a high volume workout for me, something I don't want to be making a habit of, it is nice now and then though. The first set of bench pressing felt so hard, I didn't think I could pull off another two sets, I was pissed. I got a bit psychotic for my last two sets. I squeezed the shit out of the bar and both sets turned out to be alot easier than the first. I did these faster than I did 3x4 at 190 lbs last time, I suprised myself.
 

SuperFlex

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Things are going well. I just came off a 7 day break and I have a upper body workout on monday, looking to set some PR's.


That's great that you already understand how important breaks can be. That's smart training...
 

fufu

fiendish thingy
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That's great that you already understand how important breaks can be. That's smart training...

Thanks. I've been seeing my best results since I started taking more time off. I like to take one week off for every 4-5 weeks of training. Been working great so far.
 

fufu

fiendish thingy
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I took my bass out to practice this morning...and it's broken. :bawling: Now I have to take it to the fucking music store.
 

fufu

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Today's workout -

strength

sumo deadlifts - RI when I felt ready(between 2-4 minutes)
warm up - 1x8 135, 1x4 225, 1x1 at 315
3x3 at 365 lbs PR first rep on each set was done DOH

front squats - RI 2 minutes
warm up - 1x5 at 135
2x3 at 235 lbs PR

bulgarian squats - RI 2 1/2 minutes
2x10 each leg at x2 60 lbs PR

seated leg curl - RI 60 seconds
3x10 at 150 lbs

cooldown, stretch

meh
 

fufu

fiendish thingy
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Shit! I forgot to touch the medicine ball.
 

Bakerboy

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^ She phoned me last night and said that you ignored her! "I was staring right at him and smiled and he just looked away! I saved you ass I told her, "he's just shy."
 

GFR

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Weight was 182 lbs this morning, it appears I am a bona fide 180+ again.

Today's workout -

PL bench press - RI didn't keep track, around full recovery
warm ups - 1x10 at 45 lbs, 1x8 at 95 lbs
set #1 - 4 reps at 195 lbs
set #2 - 4 reps at 195 lbs
set #3 - 4 reps at 195 lbs PR

incline DB press - RI 90 seconds
set #1 - 5 reps at x2 70 lbs
set #2 - 5 reps at x2 70 lbs

machine seated chest press - RI 90 seconds
set #1 - 6 reps at 180 lbs
set #2 - 6 reps at 180 lbs

weighted chin ups - RI 2 minutes
set #1 - 4 reps +15 lbs supinated grip
set #2 - 4 reps +15 lbs supinated grip
set #3 - 4 reps +10 lbs neutral grip

single arm DB rows - RI 2 minutes
set #1 - 7 reps each side at 100 lbs
set #2 - 7 reps each side at 100 lbs
set #3 - 7 reps each side at 100 lbs PR

straight arm pulldowns - RI 90 seconds
set #1 - 10 reps at 130 lbs
set #2 - 10 reps at 130 lbs

BB curls - RI 90 seconds
set #1 - 10 reps at 65 lbs
set #2 - 10 reps at 65 lbs
set #3 - 10 reps at 45 lbs
set #4 - 10 reps at 30 lbs

rotator cuff shenanigans

stretchy strech

Woo, great workout. I PR-ed yee olde bench press. It was a high volume workout for me, something I don't want to be making a habit of, it is nice now and then though. The first set of bench pressing felt so hard, I didn't think I could pull off another two sets, I was pissed. I got a bit psychotic for my last two sets. I squeezed the shit out of the bar and both sets turned out to be alot easier than the first. I did these faster than I did 3x4 at 190 lbs last time, I suprised myself.
Good workout, like the fact you do rotator cuff work.
 

fufu

fiendish thingy
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^ She phoned me last night and said that you ignored her! "I was staring right at him and smiled and he just looked away! I saved you ass I told her, "he's just shy."

lawlerskeets, thanks man. I'll talk to her on thursday. Tell her I think she's kinda cute.
 

fufu

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Lawl still don't know how to do a bulgarian squat.

It is like one-legged squat. You set up a bench, bend your foot back, rest the top of your foot on the bench. The bottom of your foot should be pointing up. You step the other foot out(probably good idea to do this part first) and squat down holding db's or using a barbell, then push up, repeat!
 

fufu

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lawl, I fixed my bass using its original nut, two dimes, a little bit of duct tape, my ingeniuty repair set up, a small metal rod, and some needle nose pliers.
 
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