Nice workout Fufu... Lats and Tris are my favorite muscles ever to be sore, especially at the same time.
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Fu Fu's l337 journal
- Thread starter fufu
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Heh, my bis never really get sore, but then again I hardly ever train them directly.
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Seanp156 said:
I only did three sets and they were really sore for like 3 days.
On a side note: My friend just asked if I want to party tonight, and I had to decline any drinking. I have a feeling I am going to have to go through this alot this summer.
Yeah, that's tough... I really want to hang out with a lot of my old high school friends this summer, but I know if we ALL get together, there will be drinking... I'm usually able to be very moderate about it and still have a good time though.fufu said:
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Seanp156 said:
My lats never get sore. I guess I still haven't learned how to target them directly.
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Today's workout -
weighted chinups - RI 90 seconds
set #1 - 6 reps + 15 lbs
set #2 - 6 reps + 15 lbs PR
db rows - RI 120 seconds
set #1 - 6 reps each side at 100 lbs
set #2 - 6 reps each side at 100 lbs PR
flat db bench - RI 120 seconds
set #1 - 6 reps at x2 80 lbs
set #2 - 6 reps at x2 80 lbs
incline db bench - RI 90 seconds
set #1 - 10 reps at x2 55 lbs
set #2 - 9 reps at x2 55 lbs ...wtf first set wasn't that hard
cable straight arm pulldown - RI 60 seconds
set #1 - 10 reps at 130 lbs
set #2 - 10 reps at 130 lbs PR
incline curls
set #1 - 10 reps each arm at x2 35 lbs
one armed machine preacher curls - RI 90 seconds
set #1 - 10 reps each arm at 70 lbs
set #2 - 10 reps each arm at 70 lbs PR
Good workout, but I felt wasted the entire time. Felt nauseous afterwards. Probably because I didn't get that great of sleep over the weekend. I got some tennis to play in an hour too. I might take tommarow off depending on how I feel. Usually when I have a shitty feeling workout, the next day I feel great. I'll just listen to my body, I'm going low volume tommarow anyways.
weighted chinups - RI 90 seconds
set #1 - 6 reps + 15 lbs
set #2 - 6 reps + 15 lbs PR
db rows - RI 120 seconds
set #1 - 6 reps each side at 100 lbs
set #2 - 6 reps each side at 100 lbs PR
flat db bench - RI 120 seconds
set #1 - 6 reps at x2 80 lbs
set #2 - 6 reps at x2 80 lbs
incline db bench - RI 90 seconds
set #1 - 10 reps at x2 55 lbs
set #2 - 9 reps at x2 55 lbs ...wtf first set wasn't that hard
cable straight arm pulldown - RI 60 seconds
set #1 - 10 reps at 130 lbs
set #2 - 10 reps at 130 lbs PR
incline curls
set #1 - 10 reps each arm at x2 35 lbs
one armed machine preacher curls - RI 90 seconds
set #1 - 10 reps each arm at 70 lbs
set #2 - 10 reps each arm at 70 lbs PR
Good workout, but I felt wasted the entire time. Felt nauseous afterwards. Probably because I didn't get that great of sleep over the weekend. I got some tennis to play in an hour too. I might take tommarow off depending on how I feel. Usually when I have a shitty feeling workout, the next day I feel great. I'll just listen to my body, I'm going low volume tommarow anyways.
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Today's workout -
deadlifts(sumo)
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 4 reps at 225 lbs (warm up)
set #3 - 1 rep at 315 lbs (warm up)
set #4 - 3 reps at 350 lbs PR
front squats - RI 90 seconds
set #1 - 6 reps at 95 lbs (warm up)
set #2 - 6 reps at 135 lbs
set #3 - 6 reps at 145 lbs PR
These didn't bother me at all(except for some slight wrist discomfort). They felt alot better than last week, I think I found out how to do them. I shrug my shoulders up tightly and push my elbows out really far. Today's sets went super easy, I'll slowly work up on these.
db lunges
set #1 - 6 reps each leg at x2 75 lbs PR
db Turkish getups - RI 90 seconds
set #1 - 3 reps starting from each side(6 total) at 35 lbs
set #2 - 3 reps starting from each side(6 total) at 35 lbs PR
Wow, I was raped after these.
smith calf raises - RI 90 seconds
set #1 - 15 reps at 145 lbs
set #2 - 15 reps at 145 lbs
did some cool down walking then stretched.
I have been stretching after workouts for the past couple weeks, I just haven't been logging it, I think I will now. I noticed I've become more flexible since I started stretching heavily after lifting weights, especially my hips.
deadlifts(sumo)
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 4 reps at 225 lbs (warm up)
set #3 - 1 rep at 315 lbs (warm up)
set #4 - 3 reps at 350 lbs PR
front squats - RI 90 seconds
set #1 - 6 reps at 95 lbs (warm up)
set #2 - 6 reps at 135 lbs
set #3 - 6 reps at 145 lbs PR
These didn't bother me at all(except for some slight wrist discomfort). They felt alot better than last week, I think I found out how to do them. I shrug my shoulders up tightly and push my elbows out really far. Today's sets went super easy, I'll slowly work up on these.
db lunges
set #1 - 6 reps each leg at x2 75 lbs PR
db Turkish getups - RI 90 seconds
set #1 - 3 reps starting from each side(6 total) at 35 lbs
set #2 - 3 reps starting from each side(6 total) at 35 lbs PR
Wow, I was raped after these.
smith calf raises - RI 90 seconds
set #1 - 15 reps at 145 lbs
set #2 - 15 reps at 145 lbs
did some cool down walking then stretched.
I have been stretching after workouts for the past couple weeks, I just haven't been logging it, I think I will now. I noticed I've become more flexible since I started stretching heavily after lifting weights, especially my hips.
Nice Sumos and front squats Fufu... I wish I could pull sumo style comfortably, but it always screws my hip flexors up for about a week after I do it...
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Good job Fufu and Sean on the dead lifts. You guys make me want to start doing them, but using lighter weight with lower reps.
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Seanp156 said:
When I first saw it I thought it looked like it put alot of pressure on the hips. It feels natural for me though, I'm gonna stick with it for a while. I've been stretching my hips regularly for a while now, they used to be a problem for me.
I stretch mine every workout ~4 times a week and sumo deads still get them pissed off at me 
Maybe I'll have to ease into it... Just something like 2 sets of 6 with 225 or something.... Then build up and see how they feel.
Last time I did them, I did 4 sets of 6 @ 245. And I don't think I did any major lower body training for 1.5 weeks afterward.
Maybe I'll have to ease into it... Just something like 2 sets of 6 with 225 or something.... Then build up and see how they feel.
Last time I did them, I did 4 sets of 6 @ 245. And I don't think I did any major lower body training for 1.5 weeks afterward.
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KelJu said:
Thanks. Didn't you say you had a leg injury a while ago? Or maybe it was back. Is that why you haven't done them? If you do decide to start them, keep a very close conciousness on your form.
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fufu said:
My back is always giving me fits. My mom and brother have both ruptured disk, so I don't ever want to risk doing it also. Anybody can strengthen their muscles in the back, but a disk doesn't get stronger or weaker, they only break.
KelJu said:
Wow, guess it runs in the family huh? How'd your mom and brother rupture theirs?
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Seanp156 said:
My mom was cleaning the house, and my brother was carrying pipe on a construction job.
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KelJu said:
I hear you. I seem have to have chronic back discomfort. Usually very mild though. Actually isn't bothering me now though.
Although you can't strengthen a disc(or so you say), building up the muscles in the lower back can act as cushioning(atleast so I heard). Still, lower back injurys from lifting weights are one of the worst, you don't want to fuck around.
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Seanp156 said:I stretch mine every workout ~4 times a week and sumo deads still get them pissed off at me
Maybe I'll have to ease into it... Just something like 2 sets of 6 with 225 or something.... Then build up and see how they feel.
Last time I did them, I did 4 sets of 6 @ 245. And I don't think I did any major lower body training for 1.5 weeks afterward.
Maybe it just doesn't suit your body type. Who knows. I found sumo stance stiff legged deads can really hit those hamstrings if you push your ass out really far. Maybe the decreased ROM wouldn't bother your hips? Just an idea if you want to try something new.
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I need to weight myself, I think I am a couple lbs heavier than last recorded.
Worked on hypertrophy today.
Today's workout -
bench press - RI 90 seconds
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 6 reps at 115 lbs (warm up)
set #3 - 10 reps at 155 lbs
set #4 - 10 reps at 160 lbs
I suck at benching, but I felt satisfied.
shoulder press machine - RI 90 seconds
set #1 - 8 reps at 130 lbs
set #2 - 8 reps at 120 lbs
neutral grip pulldown - RI 120 seconds
set #1 - 8 reps at 170 lbs
set #2 - 8 reps at 170 lbs PR
hammer strength row(one side at a time) - RI 90 seconds
set #1 - 8 reps each side at 3 plates + 20 lbs PR
set #2 - 8 reps each side at 3 plates + 10 lbs
close grip bench press - RI 60 seconds
set #1 - 6 reps at 135 lbs
set #2 - 6 reps at 145 lbs
db lateral raises - RI 60 seconds
set #1 - 15 reps each arm at 20 lbs
set #2 - 15 reps each arm at 20 lbs
set #3 - 15 reps each arm at 20 lbs
Wow, these were grueling for an isolation movement. Short RI's and high reps = pain.
Good workout but I pushed it a bit too hard. I think I will deload next week or go really low volume at same intensity.
Today it is beautiful out so that means tennis. My game has been getting alot better. I'm getting nice dropshots, my forehand/backhand topspin is alot stonger, and I have actually have a decent volley game now.
Worked on hypertrophy today.
Today's workout -
bench press - RI 90 seconds
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 6 reps at 115 lbs (warm up)
set #3 - 10 reps at 155 lbs
set #4 - 10 reps at 160 lbs
I suck at benching, but I felt satisfied.
shoulder press machine - RI 90 seconds
set #1 - 8 reps at 130 lbs
set #2 - 8 reps at 120 lbs
neutral grip pulldown - RI 120 seconds
set #1 - 8 reps at 170 lbs
set #2 - 8 reps at 170 lbs PR
hammer strength row(one side at a time) - RI 90 seconds
set #1 - 8 reps each side at 3 plates + 20 lbs PR
set #2 - 8 reps each side at 3 plates + 10 lbs
close grip bench press - RI 60 seconds
set #1 - 6 reps at 135 lbs
set #2 - 6 reps at 145 lbs
db lateral raises - RI 60 seconds
set #1 - 15 reps each arm at 20 lbs
set #2 - 15 reps each arm at 20 lbs
set #3 - 15 reps each arm at 20 lbs
Wow, these were grueling for an isolation movement. Short RI's and high reps = pain.
Good workout but I pushed it a bit too hard. I think I will deload next week or go really low volume at same intensity.
Today it is beautiful out so that means tennis. My game has been getting alot better. I'm getting nice dropshots, my forehand/backhand topspin is alot stonger, and I have actually have a decent volley game now.
why only 2 working sets of BP?
