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Fu Fu's l337 journal

P-funk said:
This was their only good song (probably around 1999 or 2000). Quite a refreshing little beat on this one!
Click to expand...

lol, nice! Looks like Miami, South beach. (hometown)

lol, I remember when I visited Ireland they always fucking played S club 7 on the music video channel. They played the strangest vids...alot of Wham, S club, and some band named Dodgey.
 
Today's workout -

total body conditioning

warm ups - high knees - 45 seconds, glute bridges 2x15, TKE's 2x12(each leg)
static glute stretching

superset #1 - 60 sec RI
renegade rows x12(each side)
DB push ups x12
x2

superset #2 - 60 sec RI
fixed band rotation punches x12 (each side)
standing fixed band scapula retractions x12
x2

superset #3 - 60 sec RI
goblet jump squats x12 at 30 lbs
unilateral RDL's - x12 at 30 lbs(each side)
x2

superset #4 - 60 sec RI
DB snatch - x12 at 25 lbs (each side)
standing fixed band rows - x12
x2

superset #5 -
3 basic rotator cuff movements x12 (each side) all with 15 lbs, no rest in between


superset #6 - RI 60 sec
coc trainer x5 each hand
pinch grip plate wrist extentions x12 with two 2.5 lb plates
x3

60 seconds rest in between supersets

stretch

Wooooooo, fun workout. The entire workout was a PR so no sense in marking it for everything I suppose. I was pretty tired doing it, but not extremely exausted. I did most of it barefoot, I could definitely feel my foot being worked more, especially on the unilateral RDL's. Glutes felt tight at first but after stretching during the warm up they felt fine. No knee pain throughout the workout! Which is good considering the jump squats and snatches.

I like training in the privacy of my own basement. I can workout barefoot, blast my own music, grunt, swear, etc.
 
fufu said:
lol, nice! Looks like Miami, South beach. (hometown)

lol, I remember when I visited Ireland they always fucking played S club 7 on the music video channel. They played the strangest vids...alot of Wham, S club, and some band named Dodgey.
Click to expand...

you are from South Beach? i thought you were from Mass. Did you just move there to go to school?
 
P-funk said:
you are from South Beach? i thought you were from Mass. Did you just move there to go to school?
Click to expand...

Nah, I was born in Miami(Coral Gables). Mass is like the.....5th place I've lived? It goes Miami, Portugal, Columbia, Texas, several places in MA, Angola, back to MA. I've lived in Mass the longest out of anywhere but I don't consider myself a masshole.
 
fufu said:
Nah, I was born in Miami(Coral Gables). Mass is like the.....5th place I've lived? It goes Miami, Portugal, Columbia, Texas, several places in MA, Angola, back to MA. I've lived in Mass the longest out of anywhere but I don't consider myself a masshole.
Click to expand...

damn, why so much moving around?

Coral Gables is a nice place.
 
P-funk said:
damn, why so much moving around?

Coral Gables is a nice place.
Click to expand...

My father's job + an internship. Coral Gables is very nice. Coconut Grove is right near there, I love that place. I plan on moving back eventually.
 
Seanp156 said:
Portugal and Columbia!? WTF mate? Did you learn those languages?
Click to expand...

I used to know Portuguese but I stopped using it passed age 4...so I forget everything pretty much. It could have come in handy in Angola because it was a Portuguese colony. As for spanish, never really got into that. I was able to spend most of my time in these missionary schools with people who spoke English.

It is wierd living in those places for my early childhood because there is a large chunk of the American culture I totally missed out on. Like people will still be like "you ever see that episode of so and so". I'm like...never heard of it. People are like "wtfmate, how have you not heard of it"
 
I have never did anything like this workout. I have seen renegade rows before, but I cant recall them, what are they?
 
Double D said:
I have never did anything like this workout. I have seen renegade rows before, but I cant recall them, what are they?
Click to expand...

Yeah it is new to me too.

This is a renegade row.

39b8b-renegade.jpg


You alternate. It is like a dynamic plank. I do them with DB's so they are less stable, which isn't nessecarily a bad thing.
 
P-funk said:
damn, why so much moving around?
Click to expand...

Witness protection program. :hehe:

Cool workout- are you going to stick to those exercises or are you going to do something different each time? I like one arm snatches. How did you find the band work? I have never used bands to punch with. For the renegade rows/ pushups you could put the band over your back with the ends under your hands- for some added resistance.

Getting a cheap weight vest would be nice- but all the ones I have seen are a bit expensive. Someone told me walmart sells a cheap vest but I think they only sell them in the states, not canada... I'm going to check it out...
 
Bakerboy said:
Witness protection program. :hehe:

Cool workout- are you going to stick to those exercises or are you going to do something different each time? I like one arm snatches. How did you find the band work? I have never used bands to punch with. For the renegade rows/ pushups you could put the band over your back with the ends under your hands- for some added resistance.

Getting a cheap weight vest would be nice- but all the ones I have seen are a bit expensive. Someone told me walmart sells a cheap vest but I think they only sell them in the states, not canada... I'm going to check it out...
Click to expand...

I'll be swapping some stuff, keeping alot of it though. I really like the renegade rows+DB push up combo. Jumping goblet squats are fun too. I will be doing another conditioning day too(starting next week). So I will have plenty of room for other stuff. I like the band stuff, it is really fun, but I feel like I will break the bands. However, those things are supposed to be super tough and I don't even stretch them close to their limit. Bands are also great for stretching! I've done a few of those band push ups for fun, they are good. Didn't think of the bands with renegade rows...hmm interesting idea.

Weighted vests could be fun too, but I think I have enough things to keep my busy. I want to do car pushing/pulling too. I may try that next week.

I'm really just toying with stuff right now, nothing is set in stone.
 
Yeah, next week you can push your Mom in her car to the grocery store. :hehe:
 
I always just use a backpack with weights in it and tighten the shoulder straps.
 
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