Fu Fu's l337 journal

[JerseyDevil]

treadmill run -
incline: none
speed: 6:58 minutes/per mile pace
1 mile ran

^that was fucking hard

Good job on that! I rarely run, but the last mile I tried on a treadmill was 11:00 min/mile

Hard to imagine that back in the day I did the Dayton River Corridor Classic (half marathon) averaging 6:52 for 13.1 miles!

 

[fufu]

Good job on that! I rarely run, but the last mile I tried on a treadmill was 11:00 min/mile

Hard to imagine that back in the day I did the Dayton River Corridor Classic (half marathon) averaging 6:52 for 13.1 miles!

That is a great 1/2 marathon time. I imagine you used to take running pretty seriously.

 

[JerseyDevil]

That is a great 1/2 marathon time. I imagine you used to take running pretty seriously.

Oh lord yes. Ran 32-36 miles a week, until the pounding on my spine took its toll. Back then I used to do a 10 miler every Saturday in the summer. I looked like a death camp survivor, and my resting pulse rate was 42 bpm!

 

[fufu]

Oh lord yes. Ran 32-36 miles a week, until the pounding on my spine took its toll. Back then I used to do a 10 miler every Saturday in the summer. I looked like a death camp survivor, and my resting pulse rate was 42 bpm!

When did you start leaning towards strength training?

 

[fufu]

Today (power) -

warm up

jump squat -
5x5 BW

plyo push up -
5x5 BW

chin ups -
6x5 (pronated, neutral and supinated grips used twice through, respectively)

bottom position squat forward presses (stability exercise)
5x5 25 lbs
coupled w/
CoC #1 -
5x7 closes each hand

push ups -
2x10 +50 lbs
1x20 BW

squat circuit - RI 2 minutes
1x10 +50 lb sandbag
1x10 +25 lb sandbag
1x10 BW
1x10 lunges each leg x2 10 lb sandbags (one held in each hand)
2 rounds

quadruped lumbar stability exercises

stretch

Done.

 

[JerseyDevil]

When did you start leaning towards strength training?

I developed some disk problems causing numbness on one side of my body. Mainly scrotum, butt and right leg. The doctor told me I need to give up running and possibly take up weight training. At the time I thought "fuck you, I'm not giving up", but the problem got worse and I had to cease running. Back then I could eat pizza and drink beer all day and still lose weight. Needless to say I ballooned up in weight, so I decided to give weight training a try, and fell in love with it.

Funny, a few years back I saw an orthopedic doctor about the arthritis in my elbows. While reviewing the xrays he told me the problem is only going to get worse with time, as it is basically an overuse issue. He said "if it were me, I'd give up the weight training and take up running". I told the story above and we both just laughed... I have learned to deal with the arthritis by reducing volume, and avoiding certain movements, or cycling them.

 

[JerseyDevil]

On your push ups do you have someone put the weight on your back?

 

[fufu]

On your push ups do you have someone put the weight on your back?

I put a sandbag in my backpack and get to it.

 

[Flathead]

This new routine looks nuts!!! Nice work!

 

[fufu]

This new routine looks nuts!!! Nice work!

I've tapered off the really consistent heavy lifting, but it's been fun.

 

[Flathead]

I've tapered off the really consistent heavy lifting, but it's been fun.

It's nice to mix things up everyonce in awhile.

 

[fufu]

It's nice to mix things up everyonce in awhile.

How is training going for you?

 

[fufu]

Today -

tennis ball/stretching/activation on TFL

warm up

front squat -
1x5 225 lbs
1x3 245 lbs

warmed up on deadlifts and stopped.

I cut both front squats and deadlifts off today. I just flatlined on motivation. Something is up with me and I just didn't give a shit about the workout.

treadmill intervals -
incline: 15.0
speed: 6.5
20 seconds on, 20 seconds off, 10 times through
active recovery for about 3 minutes
1 minute straight w/ 15.0 incline and 7.0 speed
cool down

played around with Turkish get ups, overhead squats and overhead lunges.

stretch

Super stressed with all the snow, school and bad drivers. I'm getting a break tomorrow for 9 days so that will be nice. Hopefully I can get my motivation back because I don't remember the last time I just quit on a workout like that. Been feeling pretty strung out as of late.

 

[fufu]

I did a home workout the other day -

weighted chin ups -
6x3 +20 lbs (pronated, neutral supinated grips rotated)
1x5 BW

weighted push ups -
5x10 +20 lbs

some other shit

 

[Flathead]

Shit happens, no big deal. I've skipped out after my core work before, do to lack of motivation. That's when I remind myself; "If it was easy, everyone would be doing it"

 

[davegmb]

sounds like you need a couple of weeks off and find a new program that excites you

 

[JerseyDevil]

Yeah, take a couple of weeks off and do a new program or set some new goals to focus on. You'll come back more motivated then ever.

 

[fufu]

thanks guys

 

[davegmb]

thanks guys

so whats the plan?

lifted sum style today on the deadlift and felt really good esp on the lower back

 

[fufu]

Today -

warm up

hang power clean -
5x2 185 lbs

^hang cleans felt great

flat DB bench press -
3x6 x2 95 lbs

weighted chin ups -
1x3 +10 lbs (pronated grip)
1x3 +15 lbs (pronated grip)
1x3 +20 lbs (pronated grip)
1x3 +25 lbs (neutral grip)
1x3 +30 lbs (neutral grip)
1x3 +35 lbs (neutral grip)
I may have gone up to +40 for another set, but I don't remember
2x6 BW (supinated grip)

4 sets of lumbar stability stuff coupled with
CoC #1 - 4x8 closes each hand

treadmill run -
incline: 0.0
speed: 6 minute per mil pace
1 mile ran, broken into x3 1/3 miles w/ 3 minutes walking recovery between

push ups -
3x20 BW

facepulls -
3x12 #100

stretch

Success.

 

[fufu]

so whats the plan?

lifted sum style today on the deadlift and felt really good esp on the lower back

Well I am on a week break right now (from class) and I trained a couple days ago. The training went very well, I think I just needed a break from the city and school. I am now back in rural country land and it is good medicine.

I actually going to go do a home workout in the basement soon. (roads are pretty shitty with all the snow)

 

[fufu]

The last workout I posted was actually from 2/5/11, not today.

This is today's - (today is a bit of a buffer workout since the roads are bad for today's originally planned heavy lifting)

warm up

Turkish get ups and KB overhead single arm squats

^ I did a bunch of the above with a 35 lb KB, I didn't count reps, I just made sure everything I did was quality.

quadruped position lumbar stability drills -
bunch of reps and sets

power endurance complex - 3 minute RI
10 swings
10 squats
5 lunges each leg
10 swings

1st round w/ 35 lb KB
2nd round w/ 65 lb KB
3rd round w/ 65 lb KB and 20 lb weighted vest

chin ups -
1x8 neutral grip
1x8 supinated grip

stretch

 

[JerseyDevil]

Glad to see your motivation is back

 

[fufu]

Today - (lower strength)

warm up

front squat -
1x10 45 lbs
1x8 135 lbs
1x8 185 lbs
1x3 195, 205, 215 lbs
1x8 185 lbs

sumo deadlift DOH grip -
3x8 315 lbs

treadmill intervals -
incline: 15.0
speed: 7.0
20 seconds on, 20 seconds off
10 times through

Tough session.

 

[davegmb]

Today - (lower strength)

warm up

front squat -
1x10 45 lbs
1x8 135 lbs
1x8 185 lbs
1x3 195, 205, 215 lbs
1x8 185 lbs

sumo deadlift DOH grip -
3x8 315 lbs

treadmill intervals -
incline: 15.0
speed: 7.0
20 seconds on, 20 seconds off
10 times through

Tough session.

I like this, just two tough exercises. No way could i do double overhand grip with 315lbs, good grip strength

 

[Curt James]

chin ups -
1x8 neutral grip
1x8 supinated grip

My favorite back movement has to be chins. Not a strong movement for me at all, but I enjoy this one the most.

Great journal, fu.

 

[fufu]

I like this, just two tough exercises. No way could i do double overhand grip with 315lbs, good grip strength

I like to keep things simple and effective.

Using fat bars in the past really helped my standard Olympic bar grip. I'm kind of surprised how much it helped.

 

[fufu]

My favorite back movement has to be chins. Not a strong movement for me at all, but I enjoy this one the most.

Great journal, fu.

Thanks CJ.

They are a tough breed and take a lot of consistency to get good at. Great training benefits thouugh.

 

[Brutus_G]

Hey Fu mister its been awhile, how have you been?

 

[fufu]

Hey Fu mister its been awhile, how have you been?

It's going well Brutus.

What's up? How is training going?