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Fu Fu's l337 journal

Today -

warm up

front squat -
6x3 209 lbs

Bulgarian DB squat -
3x8 each side x2 35 lbs

weighted hyper extension -
3x10 +45 lbs w/ a 1 second isometric at the top of each rep

Tabata intervals -
KB front squat w/ x2 20 lb KBs
1 round

stretch

Good session, I'm beat. Those isometric hyper extensions killed my hammies, and following up that with the Tabata intervals had my legs turn to jelly.
 
x~factor said:
That is tough! I wouldn't even think of hitting the gym if I had very little breakfast AND tired.
Click to expand...

My schedule is pretty fixed into place, if I don't get to the gym at my normal time it throws off my day.

When I've done the same thing for so long I don't find it too hard to just get in the gym, even if I feel like shit.
 
Today -

warm up

flat DB bench press -
4x5 each side w/ x2 90 lb dumb bells

weighted chin up -
6x3 +35 lbs (pronated x2, neutral x2, supinated x2)

KB unilateral OHP -
3x12 each side 45 lbs

unilateral DB row -
2x10 each side 100 lbs

stir-the-pot -
5x30 seconds

stretch

Good workout! I felt pretty strong today. I am on a caloric-surplus now, so I'm looking to slowly put on mass and strength.

I scraped a piece of skin off my thumb during the rows, and I have a client to work on tomorrow, ugh!
 
Today -

warm up

deadlift -
6x2 295 lbs

RDL -
2x12 205 lbs

KB swing -
5x14 60 lbs

KB squat isometric w/ forward and overhead extension -
3x5 in each direction, 40 lbs, 1 second isometric at the end of each position

stretch

Great session. Went through some rough stuff this weekend, so I was feeling a bit lethargic today, mentally and physically. But the training went very well despite that.

I'm continuing with the light deadlifts, form felt near perfect on some of those reps. I'm going to increase the deadlift volume soon. High rep RDLs are tough on the grip, especially with a double overhand grip.
 
must be something in the air I FELT LIKE CRAP this weekend went to lift today and the bar felt heavy I ended up with a decent workout though
 
jagbender said:
must be something in the air I FELT LIKE CRAP this weekend went to lift today and the bar felt heavy I ended up with a decent workout though
Click to expand...

That's good. I don't mind feeling like crap if I can get a decent training session in. If I feel like crap and my training is crap..I end up feeling even crappier!
 
Today -

warm up

overhead squat -
I was all over the fucking place, I just dropped this exercise, it wasn't happening.

Turkish get up -
3x3 each side w/ 45 lb KB
super set w/
weighted single leg squat -
3x5 each side +20 lbs

overhead squat -
I decided to come back to this, with light weight.
1x6 89 lbs
1x10 89 lbs
1x7 89 lbs

^tucking my cervical spine out of lordosis really helps me keep my balance. I was still having trouble though.

bird dog -
5 sets, 5x5 second holds each side per set

KB swing -
2x10 50 lbs
single arm -
2x10 each side 50 lbs

chin up -
1x11 BW
1x9 BW (god damn it, my back was pretty fried I guess)

BW push ups -
1x16, feet on bench (about 16 inches high)
1x16, feet on 22 inch box
1x16 feet on flat ground

stretch

Blah! Turkish get ups went well, today was the first day I felt a moderate challenge with them, but they still went smoothly. I felt kind of off today. I trained at night, when I almost always go in the morning. I felt myself on the verge of getting sick yesterday, but I felt much better today. Maybe I should have backed off, but I am addicted.

Single leg squats seem ridiculously easy for some reason. I used to have such a problem with pistols, now I seem to pop right through them. I almost feel like I shouldn't be able to do them so easily.
 
Today -

warm up

front squat -
6x3 221 lbs

Bulgarian DB squat -
3x8 each side w/ x2 40 lb DBs

Tabata intervals -
back squat w/ 89 lbs
1 round

weighted hyper extension - 1 second isometric at the top of each rep
2x10 +55 lbs

stretch

My erectors and hamstrings were already sore and fatigued going into today's workout, so that made things a bit more difficult. Everything went well though, the Tabata intervals were easier than expected, first time doing back squats on those.
 
Definitely! Tough as hell. Some reps are spot on, and then some are just shite.
 
Today -

warm up

flat DB bench press -
1x4 w/ x2 95 lbs
1x3 w/ x2 100 lbs
2x4 w/ x2 95 lbs

weighted chin up -
6x3 +45 lbs (pronated x2, neutral x2, supinated x2)

KB unilateral OHP -
1x10 each side 50 lbs
1x9 each side 55 lbs
1x10 each side 50 lbs

unilateral DB row -
2x10 each side 105 lbs

stir-the-pot -
3x60 seconds

stretch

Great session. I took myself to the heavier weights today. I'll be taking a short break after Wednesday, so I didn't mind burning my wick low today. Feels good to be eating a lot again, I'll be working towards strength.
 
x~factor said:
Do you have a spotter to get those weights into position? Its always a struggle for me.
Click to expand...

I don't, but I have a very specific set up process. I've done them for so long I'm comfortable setting up and putting them back down by myself.

My set up:

1.) Grab the dumb bells, back up in front of a bench.
2.) Sit down while supporting the dumb bells on my thighs.
3.) After I get my breathing right, I sort of lurch forward and then jerk the dumb bells close into my body while leaning back. I keep the dumb bells curled right into me as tight as I can until my back is flat.
4.) From there, I just press up.

When I'm done I have the dumb bells extended fully above me, and then I let them fall forward while I shoot my legs up to catch them. Once the weight hits my thighs, the momentum makes me sit right up.

I personally find that having someone help me get the bells into place is awkward.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Turkish getups kickass. Man, I'm going to have to put those in next time I change things around. It's hard to convince oneself to include them because they are just exhausting.
 
CowPimp said:
Turkish getups kickass. Man, I'm going to have to put those in next time I change things around. It's hard to convince oneself to include them because they are just exhausting.
Click to expand...

They are awesome...great benefits reaped from them, and I find them very fun to do.

My shoulder stability has always been suspect, so I definitely benefit from the TGU.

I'm slowly working up on them. I saw a video of a girl doing a 35 kg get up...so that is my current goal, haha.
 
Today -

warm up

deadlift - DOH grip on all sets
6x2 315 lbs
1x1 325, 335, 345, 355, 365

RDL -
2x12 215 lbs

overhead planks (elbows positioned in front of my head, makes it harder)
3x30 seconds

stretch

Deadlifts felt great today. Weight was light, but I am still slowly working up on those. I decided to hit some singles and stop when the weight felt challenging.

RDLs are death on my posterior chain.
 
Today -

warm up

Turkish get up -
6x1 each side, 65 lb KB PR

weighted single leg squat - PR
5x3 each side +35 lbs

BW chin up on rock chunk handles -
2x8
1x6

push ups w/ feet on 28.5" box -
4x10

bird dogs -
3x10 each side w/ 1 second isometric each rep

I then played around with KB work for a while, swings, single arm swings, snatches, cleans. I tried to to do handstands for a while too.

stretch

Good session! I really like the heavy get ups.
 
Today -

warm up

front squat -
6x3 231 lbs

Bulgarian DB squat -
3x8 each side x2 45 lbs

weighted hyper extension -
3x10 +65 lbs

Great session, but the Bulgarian squats instilled a nausea within me that stuck around for a while. I left the gym feeling queezy...also had a pretty bad exertion-based headache. I nixed the stretching for today. I'll foam roll later.
 
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