Fu Fu's l337 journal

[Brutus_G]

Thats intresting to see that your taking up yoga. I may try it but im not sure. I also must say nice squatage man.

 

[fufu]

Thats intresting to see that your taking up yoga. I may try it but im not sure. I also must say nice squatage man.

It can help you out, it doesn't need to be a daily thing, once or twice a week will still help. I think I'm going to do it 3-4 times a week, not sure. Maybe I'll start with three.

and thanks. keke

 

[fufu]

Weight was 176 lbs this morning.

 

[joycough]

Good weight?

 

[fufu]

Yes.

 

[joycough]

Good on ya then

 

[CowPimp]

Good lower body workout there fufu. I like the front squats a lot. Once you get more comfortable with that movement it is awesome.

You should definitely lower the weight if you have doubts on the speed deadlifts too. Speed is of primary importance. Your speed out of the hole will improve without a doubt. It helped me break my last PRs.

 

[fufu]

Good lower body workout there fufu. I like the front squats a lot. Once you get more comfortable with that movement it is awesome.

You should definitely lower the weight if you have doubts on the speed deadlifts too. Speed is of primary importance. Your speed out of the hole will improve without a doubt. It helped me break my last PRs.

I'm loving front squats as of now, they feel so different from any other movement.

I think next time I do speed deadlifts I'll drop it down to 225 and see how that feels.

 

[fufu]

Felt more awake and clear headed this morning than I usually do, very good.

Today's workout -

DB rows - RI 90 seconds
set #1 - 5 reps each side at 95 lbs
set #2 - 5 reps each side at 100 lbs
set #3 - 5 reps each side at 100 lbs

I meant to do barbell rows but the friggin baseball players in my gym whore the rack like no other. My gym doesnt have DBs over 100 lbs.

neutral grip pull downs - RI 90 seconds
set #1 - 5 reps at 170 lbs
set #2 - 5 reps at 175 lbs
set #3 - 5 reps at 180 lbs PR

Pulling went very well today, felt easier than usual.

I did some warm up sets for push presses but I was feeling some slight discomfort in my left shoulder, so I played it safe. I really wanted to go for it, but I'd be pissed at myself later.

machine shoulder press - RI 90 seconds
set #1 - 5 reps at 150 lbs
set #2 - 5 reps at 160 lbs
set #3 - 5 reps at 170 lbs PR

Easy shit, it didn't bother my shoulder too much.

machine seated chest press - RI 90 seconds
set #1 - 6 reps at 180 lbs
set #2 - 6 reps at 180 lbs
set #3 - 6 reps at 180 lbs

I was feeling a bit more discomfort, but it got a certain level and stayed there. Nothing too bad.

cable face pulls - RI 60 seconds
set #1 - 12 reps at 75 lbs
set #2 - 12 reps at 75 lbs
set #3 - 12 reps at 75 lbs

overhead db extension - RI 90 seconds
set #1 - 8 reps each arm at 25 lbs
set #2 - 8 reps each arm at 30 lbs PR
set #3 - 8 reps each arm at 25 lbs

Have not done these in a wicked long time.

Wowy, I really pulled my shoulder blades/scapula back and squoze these reps. I've never felt my traps feel so fatigued.

5 minute cool down walk on treadmill, short stretch session.

Great workout. I have some Yoga later this evening.

I got my new bass strings in today too. I've been E-less for a few weeks now. After I broke my bass string, I started playing guitar and then a string on that broke. Lawl, I beat those ever-loving shit out of my bass strings, I had been playing on the original set for over a year. I completely forgot what a fresh set sounded like, gotta put those babies on.

 

[fufu]

On a side note, my diet has been going very well the past couple weeks. I've been wanting to get a pizza in for a while too, but it just never works out. Which is good.

 

[Double D]

Hey Fu your pull numbers look pretty good, whats with all the machines in the push catagories though? You having some shoulder issues are ya?

 

[fufu]

Hey Fu your pull numbers look pretty good, whats with all the machines in the push catagories though? You having some shoulder issues are ya?

Yeah the shoulder was bothering me a bit today, the machines didn't really bother it so I figure it was better than nothing. It has been getting progressively better, and I expect it near or at 100% on monday.

 

[viet_jon]

when did u take those pictures and what bf% was that?

 

[fufu]

when did u take those pictures and what bf% was that?

I took those 5/22/06, so almost two months ago. My bf was around 10% I think, I never measured.

 

[viet_jon]

just browsed through your journal. Looks like your making good progress, breaking PR's almost every workout. good job dude

Nice bench numbers (dont know about comparing to others, but to my numbers anyway), I can't do bodyweight x6. I dont have a spotter, so I never do them. What's your BB bench numbers?

 

[fufu]

just browsed through your journal. Looks like your making good progress, breaking PR's almost every workout. good job dude

Nice bench numbers (dont know about comparing to others, but to my numbers anyway), I can't do bodyweight x6. I dont have a spotter, so I never do them. What's your BB bench numbers?

lawl thanks, my bench sucks compared to my squat and deadlifts as of now. I haven't maxed out but I'm guessing it is between 215-230 lbs.

 

[fufu]

I used to never do them either because I never had a spot. I've only been barbell benching for about 2 1/2-3 months now. I used to be DB's all the way. I just started benching with a barbell anyways and making sure I was using weights/reps that I wouldn't end up going to failure. I can sit up with a barbell with atleast 185 lbs loaded anyways.

 

[viet_jon]

lawl thanks, my bench sucks compared to my squat and deadlifts as of now. I haven't maxed out but I'm guessing it is between 215-230 lbs.

i couldn't get 200 off the supports(is that what u call it?).

what's your squats and deads numbers at?

 

[viet_jon]

I used to never do them either because I never had a spot. I've only been barbell benching for about 2 1/2-3 months now. I used to be DB's all the way. I just started benching with a barbell anyways and making sure I was using weights/reps that I wouldn't end up going to failure. I can sit up with a barbell with atleast 185 lbs loaded anyways.

what do you mean sit up?

what do u do repxweightxset?

 

[Double D]

lawl thanks, my bench sucks compared to my squat and deadlifts as of now. I haven't maxed out but I'm guessing it is between 215-230 lbs.

This is not a problem at all. I'd much rather be a guy with a larger squat and dead than a larger bench. Your doing good Fu.

 

[fufu]

This is not a problem at all. I'd much rather be a guy with a larger squat and dead than a larger bench. Your doing good Fu.

Oh, me too, by all means! I don't even like benching. Thanks.

 

[fufu]

what do you mean sit up?

what do u do repxweightxset?

Like if I get the weight stuck on my chest, I kick my legs up and sit up with the bar.

It differents, right now I am geared towards strength. I'll be keeping it to around 3 sets with reps between 1-4.

 

[fufu]

Oh yeah, I forgot to add overhead tri extensions on my workout yesterday. I hadn't done them in a while and my triceps feel raped this morning. Triceps haven't been sore in a while.

 

[fufu]

Today's workout -

olympic/PL hybrid squats - RI 2 minutes
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 3 reps at 225 lbs (warm up) I think...forgot to log warm up sets
set #3 - 5 reps at 275 lbs PR
set #4 - 4 reps at 275 lbs
set #5 - 4 reps at 275 lbs

DB Bulgarian squats - RI 2 minutes
set #1 - 6 reps each leg at x2 35 lbs
set #2 - 6 reps each leg at x2 35 lbs
set #3 - 6 reps each leg at x2 35 lbs PR

First time doing these. I really like them. These sets got progressively easier because I was getting used to the movement. Setting up took a bit. Light weight for now.

single legged leg extension - RI 90 seconds
set #1 - 8 reps each leg at 105 lbs
set #2 - 8 reps each leg at 120 lbs

Last few reps on the left leg were sloppy for the second set.

DB RDL's - RI 90 seconds
set #1 - 12 reps at x2 95 lbs
set #2 - 12 reps at x2 95 lbs
set #3 - 12 reps at x2 95 lbs

I had to dig deep for that last set. My grip was giving out and the DBs were sliding downwards and digging into my wrists. I got it though, phew.

6 minute cooldown walk, 15 minutes stretching. Agh, every single thing I did today challenged me, even the stretching. I am going to take a week off after next week. I'm liking this 4 weeks on 1 week off crap. I can train pretty well this way. I can really put my strength into Yoga on the week off, I have never been to a class "fresh" bodied.

Great workout. The lifting portion lasted about 35-40 minutes. I really don't see why people spend a couple hours in the gym so they can feel worked out. Give me 30 minutes and I can be on the floor covered in sweat and near puking.

 

[joycough]

Great workout. The lifting portion lasted about 35-40 minutes. I really don't see why people spend a couple hours in the gym so they can feel worked out. Give me 30 minutes and I can be on the floor covered in sweat and near puking.

I hear ya!

Looks like an awsome w/o. The week off idea is probably a smart way to go.

 

[fufu]

Jah, thank you.

 

[Seanp156]

Noice workout... I was like that (short efficient workouts) when I timed my RI's, but now I usually just wait until I'm ready. The lifting portion of my routine is usually 45mins - 1 hour if I'm by myself, but if I'm benching with the PL guys it takes longer b/c of rotating turns.

 

[fufu]

Noice workout... I was like that (short efficient workouts) when I timed my RI's, but now I usually just wait until I'm ready. The lifting portion of my routine is usually 45mins - 1 hour if I'm by myself, but if I'm benching with the PL guys it takes longer b/c of rotating turns.

Zank you. So far my RI's have been treating me well. When it comes to squats and shit I 90 seconds really take it out of me. Especially on the heavy weight, I decided to add another 30 seconds for the time being.

 

[fufu]

When repping between 1-2 or going for a 1RM I usually just wait till I feel ready, especially for a 1RM.

 

[Seanp156]

Yeah... For a while, one of my routines called for a week of 30 sec RI's for 3 sets of 12 reps on squat one days, and deadlifts the other day....

I had to work with like 155-175lbs on those days