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Fu Fu's l337 journal

fufu

fiendish thingy
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9/9/06

meal #1 - serving of scrambled eggs, 2 whole eggs, 4 egg whites, 2 blueberry pancakes, conservative amount of maple syrup, 1 large banana. 3 pieces of bacon.

meal #2 - two pieces of roast pork loin, large piece of talapia, 1 cup of Kashi cereal, salad w/ alfafa spourts, lettuce, brocolli, 2 tablespoons of italian dressing

meal #3 - muscle milk prepackaged drink that I got at Gold's after my w/o. FUCKING 4 DOLLARS. Never doing that again. I knew it would be something ridiculous.

meal #4 - 3 pieces of some white fish, small serving of shrimp and scallop stuff, very small serving of mac and chees(2-3 tablespoons), salad w/ lettuce and green peppers, 2 tablespoons of Italian dressing.

snack - 1 lime juice popsicle - 16 grams sugar, 60 cals, not bad at all.

meal #5 - 2 scoops of whey, cup of skim milk, 1-2 tblspoons of pb
 
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Double D

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That's what I've been doing for a bit. I have been working on my bench and squat strength-wise the past couple months. I don't know if I will go for a 1RM though. Bluntly put, I am going for 60% strength, 40% size.

Sounds like you got er together pretty good! :thumb:
 

fufu

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Today's workout -

chin ups(neutral grip) - RI 60 seconds
set #1 - 5 reps
set #2 - 5 reps

pause at top, full stretch at bottom, slow negative.

DB rows - RI 90 seconds
set #1 - 8 reps each side at 90 lbs
set #2 - 8 reps each side at 90 lbs

hammer strength rows(single armed) - RI 2 minutes
set #1 - 8 reps each side at 3 plates
set #2 - 8 reps each side at 3 plates + 10 lbs

bench press - RI 2 minutes
set #1 - 8 reps at 165 lbs
set #2 - 8 reps at 165 lbs
set #3 - 5 reps at 165 lbs

wtf, second set wasn't that close to failure

push press - RI 2-3 minutes
set #1 - 5 reps at 135 lbs
set #2 - 5 reps at 135 lbs PR

cable flies - RI don't know, my finger started bleeding, had to clean it up
set #1 - 12 reps at x2 50 lbs
set #2 - 12 reps at x2 60 lbs

overhead tricep extensions - RI around 90-120 seconds, I had to help my friend
set #1 - 8 reps each arm at 30 lbs
set #2 - 8 reps each arm at 30 lbs

rear delt DB raises - RI 90 seconds
set #1 - 10 reps each side at 25 lbs
set #2 - 10 reps each aside at 25 lbs

stretch

Pretty good workout. All the pull stuff felt smooth. Bench endurance crapped. Added a decent amout of bb-er stuff. A nice variety in today's workout. Hadn't done push presses about 3 months I think. No shoulder pain!

Kind of looks like alot of volume, but it isn't really. 11 sets of the big stuff, then 6 "isolation" sets.
 

Bakerboy

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Give me a F. Give me a U. Give me another F. Give me another U. What does it spell? FUFU!!!
cheering_for_you.jpg
 

Double D

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Your pull numbers are so much stronger than your push. ***Not that you dont already know that***
 

fufu

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Give me a F. Give me a U. Give me another F. Give me another U. What does it spell? FUFU!!!
cheering_for_you.jpg

lawl. yayyyyyy. Time to fornicate with all those cheeerleaaadersss.
 

fufu

fiendish thingy
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Your pull numbers are so much stronger than your push. ***Not that you dont already know that***

lol, yeah this is true. I like it this way though. I'd rather have a bigger/stronger back then a chest.
 

KelJu

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lol, yeah this is true. I like it this way though. I'd rather have a bigger/stronger back then a chest.

Your right. Back strength is better, but I submit that legs are #1, and your have that too, so you got it together.
 

fufu

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Today's workout

olympic squats - RI 2-3 minutes
warm up - 1x10 135
set #1 - 10(11?) reps at 235 lbs
set #2 - 11 reps at 235 lbs
set #3 - 12 reps at 235 lbs PR

I was going for 3x11, but on the first set I think I just did ten accidently. I made up for it on the last set.

DB RDL's - RI 90 seconds
set #1 - 5 reps at x2 115 lbs
set #2 - 5 at reps x2 115 lbs
set #3 - 5 at reps x2 115 lbs

easy shit, grip was solid.

single arm barbell holds - RI 90-120 seconds
set #1 - 15 seconds each side at 115 lbs
set #2 - 15 seconds each side at 115 lbs

time was a little off on these, I held it for longer but, I had to use my other hand at some points to tip the bar when it started leaning too much one way.

Awesome workout. Hard, yet easy, on the squats. I can handle high rep squats pretty well, it just turns into a pain game. 3x11 is a little weird looking, but I didn't want to 10, or 12, so I did 11. Hehe. On the first set I bonked the safety pins 2 or 3 times. I usually don't realize how deep I am going. I just took them off for the last two sets. First time squatting with no safety bars. Felt wierd.
 

DOMS

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fufu said:
Awesome workout. Hard, yet easy, on the squats. I can handle high rep squats pretty well, it just turns into a pain game. 3x11 is a little weird looking, but I didn't want to 10, or 12, so I did 11. Hehe. On the first set I bonked the safety pins 2 or 3 times. I usually don't realize how deep I am going. I just took them off for the last two sets. First time squatting with no safety bars. Felt wierd.

If you want to try a fun squat variation, try Jump Squats. 12 - 15 reps will beat the crap out of you.
 

fufu

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Get Shredded!
If you want to try a fun squat variation, try Jump Squats. 12 - 15 reps will beat the crap out of you.

I've been thinking of adding some "explosive" training in.
 

fufu

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9/10/06

meal #1 - 1 whole egg, 5 egg whites, 1 cup Kashi cereal, small serving of corn beef hash, serving of scrambled eggs, 1 large banana

meal #2 - 2 scoops of whey, 1 cup of skim milk.

meal #3 - 2 pieces of braised pork, 2 pieces of flank steak, smallish serving of chickpea /steamed grains thing, piece of vegetable lasagna w/1-2 tblspoons of tomato pesto

meal #4 - 1 piece of braised pork, small serving of chicken parmesean, small serving of ice cream w/ reeces topping. About 1/2 -3/4 cup.

meal #5 - 2 pieces of pork(again!), one piece of pepperoni pizza, one of mushroom pizza, small piece of salmon

meal #6 - 2 scoops of whey, 1-2 tablespoons of pb. low sodium organic tortilla chips w/ organic fresh salsa(just chunks of tomato, onion, etc.)

woohoo, 6 meals.
 
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fufu

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If you want to try a fun squat variation, try Jump Squats. 12 - 15 reps will beat the crap out of you.

I was just looking back on this. I don't think I would go that high of reps on that. Form might get too sloppy. Don't want iffy form on something like that.
 

fufu

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Oh, weight was 185.6 at the gym today. That was with gym clothes and shoes. So I am guessing 182-183, weight is still the same.
 

Double D

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So you have gained about 3 pounds in 5 months? Thats pretty solid. They say the average weight lifter gains 7lbs. in a year.
 
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