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Fu Fu's l337 journal

fufu

fiendish thingy
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Today's workout -

chin ups - RI 60 seconds
set #1 - 5 reps
set #2 - 5 reps
set #3 - 5 reps

single arm DB rows - RI 60 seconds
set #1 - 5 reps each side at 100 lbs
set #2 - 5 reps each side at 100 lbs
set #3 - 5 reps each side at 100 lbs

single arm HS high row - RI 2 minutes
set #1 - 10 reps each side at 3 plates
set #2 - 10 reps each side at 3 plates PR

incline DB press - RI 2 minutes
set #1 - 10 reps at x2 60 lbs
set #2 - 10 reps at x2 60 lbs
set #3 - 10 reps at x2 60 lbs
set #4 - 10 reps at x2 60 lbs

butterfly machine(pec deck) - RI 60 seconds
set #1 - 10 reps at 120 lbs
set #2 - 10 reps at 120 lbs

rotator cuff work, cool down, stretch

Great workout, solid all around. I shortened my RI's quite a bit on some stuff, had to take it easier though.

I got some more CEE caps in, I think I'll wait till after my next week off to start that again.
 

Double D

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Another good workout fufu, strong 1-arm DB Rows. Good job.
 

fufu

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Thanks. They are one of my favorite movements.
 

Brutus_G

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Your a damn beast on those rows i do 50X10 lol
 

fufu

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BTW, tommarow I'll be filming some front squattage for fun and I'll try to upload the videos.
 

Double D

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Nice I want to see em. I am such a noobie and I need to learn.......:laugh:

No but all kidding aside, I would like to see some footage.
 

fufu

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hahaha

Of course Im only putting up vids of things I am relatively strong at. You wouldn't want to see my bench pressing, no sir!
 

Double D

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I would like to. I can always critique. Wish I had my some high tech things i would like to post some of my crap on here. Like my 100lbs lunges! Those are killer. I think I wobble through them the whole way! haha.
 

fufu

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Today's diet:

Meal #1 -

1 cup of no salt added cottage cheese %1
1 cup of skim milk
1 ¼ scoops of whey
½ cup of frozen wild blueberries
1 large banana
½ cup of uncooked oats
(made into a large shake)
3 fish oil caps

meal #2(PWO) -

1 ¾ scoops of whey, 1 cup of organic skim milk, 1/8th of the previous shake, banana

meal #3 -

3 pieces of organic sprouted barley bread
1 can of tuna
1 ½ tablespoons of canola mayo
1 cup of Fage yogurt w/ ¼ cup of blueberries
½ cup of organic sour kraut
¼ cup of grated parmigiana reggiano

meal #4 -

5 ¼ ounces of cooked ground beef
1 cup of cooked oats
1 tblspoon of EVOO

meal #5 -

1 can of tuna
1 ½ tblspoons of canola mayo
1 tbl spoon of EVOO
2 pieces of sprouted barley bread
¼ cup of parmigiana reggiano

meal #6 -

1 cup of cottage cheese no salt added 1%
~ ½ tblspoon of peach spread
2 fish oil caps

I believe it is just about 3,000 cals all together give or take.

Could have used some more fat with the last meal like PB or nuts, but I didn't have any. Didn't get any veggies in really. :( Tommarow I will fix that.
 

fufu

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Today's workout -

strength

front squats - RI full recovery
warm ups - 1x10 at 45, 1x6 at 135
set #1 - 2 reps at 235 lbs
set #2 - 2 reps at 255 lbs
set #3 - 2 reps at 265 lbs
set #4 - 2 reps at 275 lbs PR

DB RDL's 3 second hold at bottom - RI 60 seconds
set #1 - 5 reps at x2 100 lbs
set #2 - 5 reps at x2 100 lbs
set #3 - 5 reps at x2 100 lbs

seated leg curls - RI 45 seconds
set #1 - 8 reps at 165 lbs
set #2 - 8 reps at 165 lbs
set #3 - 8 reps at 165 lbs

Fucking awesome workout. Huge front squat PR, my last was 245 for 2 and it felt pretty hard. I felt like I could have had 285x2 today but I'll just do it another time. Extremely satisfied with today's workout.

Here's the video of my front squat PR.
 

Double D

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You are breaking PR's right and left. Good work!!!!!
 

Seanp156

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Today's workout -

strength

front squats - RI full recovery
warm ups - 1x10 at 45, 1x6 at 135
set #1 - 2 reps at 235 lbs
set #2 - 2 reps at 255 lbs
set #3 - 2 reps at 265 lbs
set #4 - 2 reps at 275 lbs PR

DB RDL's 3 second hold at bottom - RI 60 seconds
set #1 - 5 reps at x2 100 lbs
set #2 - 5 reps at x2 100 lbs
set #3 - 5 reps at x2 100 lbs

seated leg curls - RI 45 seconds
set #1 - 8 reps at 165 lbs
set #2 - 8 reps at 165 lbs
set #3 - 8 reps at 165 lbs

Fucking awesome workout. Huge front squat PR, my last was 245 for 2 and it felt pretty hard. I felt like I could have had 285x2 today but I'll just do it another time. Extremely satisfied with today's workout.

Here's the video of my front squat PR.

Wowz0rz, nice front squat.
 

fufu

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Thank you fellows. :)

I honestly think the fact I was being filmed helped me alot. Maybe I should start filming all my big PR's, lawl.
 

Double D

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Not been on today? What gives. Hope all is well.
 

fufu

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lawl, I decided I'm not going to log my meals anymore on IM because I just did it at first so I could look back and see how my diet was fairing since I am in a whole new enviroment and eating different foods. Now I know I've got my diet figured out pretty solid at school so I won't bother logging.
 

Double D

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Quitter.........na its cool, pretty time consuming.
 

Nate K

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Yeah. Rock on, nice front squats.
 

Brutus_G

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Fufu you the squat master. I'm gonna start doing front squats as my ME work they seem to work well for you. Do you feel they effect how well you can back squat like carry over i mean?
 

fufu

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Yeah. Rock on, nice front squats.


Fufu you the squat master. I'm gonna start doing front squats as my ME work they seem to work well for you. Do you feel they effect how well you can back squat like carry over i mean?

Thanks sirs. :)

Brutus: Well I think so, they carry-over seems kind of symbiotic with my squat stuff. Ever since I started doing Bulgarian, front, and back squats consistantly they all shot up respectively. Unilateral stuff really seems to help me too. I also just started pausing in the hole(3 seconds) with front squats, which I am going to do consistantly.

One BIG thing that really helps out my low rep squat stuff(1-3) is getting really psyched before a set and unracking the weight very fast and with alot of power. It really makes the weight feel lighter. For example, my last heavy back squat day my working sets(325) felt lighter being unracked than my previous warm up of 275. Helps the mental aspect which we all know is a big part of heavy squatting.
 

fufu

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Looks like I am training alone today because some people put studying for exams over going to the gym. Talk about priorities in the wrong place.

:rolleyes: :rolleyes: :rolleyes:

Well, I can keep track of my RI's then. hehe
 

KelJu

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One BIG thing that really helps out my low rep squat stuff(1-3) is getting really psyched before a set and unracking the weight very fast and with alot of power. It really makes the weight feel lighter. For example, my last heavy back squat day my working sets(325) felt lighter being unracked than my previous warm up of 275. Helps the mental aspect which we all know is a big part of heavy squatting.

Haha, I know exactly what you mean. I even grunt a little when I first lift the bar off of the rack just to let the weight know I mean business.

You sure are throwing up some nice numbers lately. I envy your weight to strength ratio.
 

fufu

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Haha, I know exactly what you mean. I even grunt a little when I first lift the bar off of the rack just to let the weight know I mean business.

You sure are throwing up some nice numbers lately. I envy your weight to strength ratio.

lawl, thanks.

I'm getting alot of complinants recently, thank you all I really appreciate it.
I've been pretty happy with my workouts recently. I've also been eating like a mad man. After this week is over my week off will begin.
 

fufu

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Today's workout -

DB flat bench - RI 2 minutes
warm ups - 1x10 at x2 50
set #1 - 3 reps at x2 90 lbs
set #2 - 3 reps at x2 95 lbs
set #3 - 3 reps at x2 95 lbs
set #4 - 3 reps at x2 95 lbs PR

military press - RI 90 seconds
set #1 - 5 reps at 115 lbs
set #2 - 5 reps at 115 lbs
set #3 - 5 reps at 115 lbs

cleans - RI 90 seconds
warm ups - 1x3 at 45, 1x3 at 95, 1x1 at 135
set #1 - 3 reps at 145 lbs
set #2 - 3 reps at 155 lbs
set #3 - 3 reps at 165 lbs PR

supinated grip pulldowns - RI 2 minutes
set #1 - 6 reps at 180 lbs
set #2 - 6 reps at 180 lbs
set #3 - 6 reps at 180 lbs

single arm DB rows - RI 30 seconds
set #1 - 4 reps each arm at 100 lbs
set #2 - 4 reps each arm at 100 lbs
set #3 - 4 reps each arm at 100 lbs
set #3 - 4 reps each arm at 100 lbs

alternating seated curls - RI 90 seconds
set #1 - 12 reps each arm at x2 25 lbs
set #2 - 12 reps each arm at x2 25 lbs
set #3 - 12 reps each arm at x2 25 lbs

Good workout. Form on cleans is improving.
 
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