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Fu Fu's l337 journal
- Thread starter fufu
- Start date
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
foam roll
warm up
deadlift -
3x3 395 lbs (no belt, first set was DOH)
RDL -
3x8 275 lbs (first two sets were DOH)
KB swing -
4x12 60 lbs
calf raise machine -
5x10 #110
Great session. Last rep of last set of deadlifts was sooo slow off the floor, lockout was nothing though. I felt nauseous today...strange. I haven't felt like puking from training in a long time. I've been having a hard time stomaching food since yesterday afternoon.
foam roll
warm up
deadlift -
3x3 395 lbs (no belt, first set was DOH)
RDL -
3x8 275 lbs (first two sets were DOH)
KB swing -
4x12 60 lbs
calf raise machine -
5x10 #110
Great session. Last rep of last set of deadlifts was sooo slow off the floor, lockout was nothing though. I felt nauseous today...strange. I haven't felt like puking from training in a long time. I've been having a hard time stomaching food since yesterday afternoon.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Hmmm, yes and no. The movement is nearly the same, but the force mechanics are a bit different. A swing is done as explosively as possible, and when you go into the hip hinge, you basically throw the weight between your legs to get a really powerful stretch reflex in the hammies and glutes to rebound you back into extension. They have done wonders for my lock out strength in the deadlift and squat.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
flat DB bench press -
3x6 x2 95 lbs
weighted chin up -
6x3 +35 lbs (neutral x3, supinated x3)
unilateral DB row -
3x12 each side 100 lbs
stretch
Done. I trained at my hometown gym today (home for Easter), and the dumb bell hands are a bit longer, and it makes the weight feel A LOT heavier. Those longer bells are much harder to stabilize. 95 felt like 105. Time to eat like a champ, then get piss ass drunk.
warm up
flat DB bench press -
3x6 x2 95 lbs
weighted chin up -
6x3 +35 lbs (neutral x3, supinated x3)
unilateral DB row -
3x12 each side 100 lbs
stretch
Done. I trained at my hometown gym today (home for Easter), and the dumb bell hands are a bit longer, and it makes the weight feel A LOT heavier. Those longer bells are much harder to stabilize. 95 felt like 105. Time to eat like a champ, then get piss ass drunk.
davegmb
Elite Member
Have fun Fu
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
back box squat -
5x5 225 lbs
DB Bulgarian squats -
3x5 each side x2 75 lbs
quick stretch
First time doing back squats in a loooong time, maybe around a year. They felt great.
warm up
back box squat -
5x5 225 lbs
DB Bulgarian squats -
3x5 each side x2 75 lbs
quick stretch
First time doing back squats in a loooong time, maybe around a year. They felt great.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
KB unilateral OHP -
4x12 each side 50 lb
low cable bilateral row -
5x12 #220
plank circuit -
5x25 seconds each position (side, other side, standard)
stretch
Everything felt really good today. Really good.
warm up
KB unilateral OHP -
4x12 each side 50 lb
low cable bilateral row -
5x12 #220
plank circuit -
5x25 seconds each position (side, other side, standard)
stretch
Everything felt really good today. Really good.
davegmb
Elite Member
Big dead lifting Fu, looks good. I finally posted pics too!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
flat DB bench press -
3x6 x2 100 lbs
weighted chin up -
4x3 +40 lbs (neutral x3, supinated x1)
KB unilateral OHP -
3x8 each side 60 lbs (last rep on right side was a +1, had to rest about 15 seconds. Can't believe I failed on the right side, which is my stronger side. Goes to show how much doing my left side first takes out of my core strength.)
unilateral DB row -
3x8 each side 115 lbs
stretch
Everything was really tough today.
warm up
flat DB bench press -
3x6 x2 100 lbs
weighted chin up -
4x3 +40 lbs (neutral x3, supinated x1)
KB unilateral OHP -
3x8 each side 60 lbs (last rep on right side was a +1, had to rest about 15 seconds. Can't believe I failed on the right side, which is my stronger side. Goes to show how much doing my left side first takes out of my core strength.)
unilateral DB row -
3x8 each side 115 lbs
stretch
Everything was really tough today.
100-lb dumbell bench press is impressive!!!
jagbender
Registered
Lookin Good I'm Back!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
foam roll
warm up
back box squat - (small box + 2 10 lb bumpers + 1 45 lb plate, head of femur below knees)
5x5 235 lbs
DB Bulgarian squat -
3x5 each side x2 80 lbs
calf raise machine -
4x15 #100
stretch
Holy shit. Those Bulgarians were very tough.
foam roll
warm up
back box squat - (small box + 2 10 lb bumpers + 1 45 lb plate, head of femur below knees)
5x5 235 lbs
DB Bulgarian squat -
3x5 each side x2 80 lbs
calf raise machine -
4x15 #100
stretch
Holy shit. Those Bulgarians were very tough.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
foam roll
warm up
KB unilateral OHP -
4x10 each side 55 lb
low cable bilateral row -
5x12 #250
stretch
Feeling kind of sick...scratchy throat, mild lethargy and nausea. However, I felt just well enough to train. On Saturday I was up late drinking, slept 2 hours and went to work all day Sunday. I felt ok yesterday, and even Sunday I felt decent, I think the stress is hitting me today.
However, today was a strong workout! OHP felt superb.
foam roll
warm up
KB unilateral OHP -
4x10 each side 55 lb
low cable bilateral row -
5x12 #250
stretch
Feeling kind of sick...scratchy throat, mild lethargy and nausea. However, I felt just well enough to train. On Saturday I was up late drinking, slept 2 hours and went to work all day Sunday. I felt ok yesterday, and even Sunday I felt decent, I think the stress is hitting me today.
However, today was a strong workout! OHP felt superb.
jagbender
Registered
well I am catching back on logs and I only had to go back two pages. I guess I am not the only one who has taken a bit of a break LOL
Between the drinking and Bulgarian squats..... damn I wish I was your age again. 
davegmb
Elite Member
Squats when hungover is the ultimate test of a mans commitment to the gym
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
lol, yeah. Things have been a little slow. Partying and getting a bit sick thinned out my training recently.
Between the drinking and Bulgarian squats..... damn I wish I was your age again.
You mean I can't do this forever?Well said, Dave. haha
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
flat DB bench press -
4x4 w/ x2 105 lbs
weighted chin up -
3x3 +45 lbs (all supinated grip)
KB unilateral OHP -
3x6 each side 65 lbs
unilateral DB row -
3x8 each side 120 lbs
stretch
Awesome session. Everything felt strong, except for the chin ups.
warm up
flat DB bench press -
4x4 w/ x2 105 lbs
weighted chin up -
3x3 +45 lbs (all supinated grip)
KB unilateral OHP -
3x6 each side 65 lbs
unilateral DB row -
3x8 each side 120 lbs
stretch
Awesome session. Everything felt strong, except for the chin ups.
davegmb
Elite Member
I presume KB swings hit the hamstrings if they are in this workout?! How do you rate them compared to good mornings etc?
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Swings definitely hit the hamstrings, but the exercise trains all the hip extensors very well: hammies, glutes, adductor magnus.
The swing and the good morning are the same movement, but different exercise. The swing is very high velocity (fast), while the good morning is more a slow strength move done with heavy weight. The swing is good for developing powerful hip extension, while the good morning is great for absolute strength in hip extension.\
The shape and handling of the KB makes it very easy to throw it around fast. You can really throw that thing around as hard as you can with safe mechanics, the same can't be said for a barbell.
The swing and the good morning are the same movement, but different exercise. The swing is very high velocity (fast), while the good morning is more a slow strength move done with heavy weight. The swing is good for developing powerful hip extension, while the good morning is great for absolute strength in hip extension.\
The shape and handling of the KB makes it very easy to throw it around fast. You can really throw that thing around as hard as you can with safe mechanics, the same can't be said for a barbell.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
box squat -
5x5 245 lbs (I'm adapting to this exercise again, today felt easier than the previous two weeks training it, even though this is the heaviest weight thus far in this phase).
DB Bulgarian squat -
3x5 each side x2 85 lbs
Holy shit, those Bulgarians were really tough.
warm up
box squat -
5x5 245 lbs (I'm adapting to this exercise again, today felt easier than the previous two weeks training it, even though this is the heaviest weight thus far in this phase).
DB Bulgarian squat -
3x5 each side x2 85 lbs
Holy shit, those Bulgarians were really tough.
