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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 -
Warm up
Deadlift - (just chalk)
5x6 315 lbs
RDL -
4x8 225 lbs
Smith machine calf raises -
5x12 #155 (the only thing I'll use that machine for)
First day back after a little break. Light weight, just working on speed, smoothness and bar groove.
Warm up
Deadlift - (just chalk)
5x6 315 lbs
RDL -
4x8 225 lbs
Smith machine calf raises -
5x12 #155 (the only thing I'll use that machine for)
First day back after a little break. Light weight, just working on speed, smoothness and bar groove.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
flat DB bench press -
4x12 x2 65 lbs
unilateral DB row -
4x12 each side 85 lbs
cable push down -
3x10 #100
ez bar curl -
2x10 60 lbs
Light weight, just having fun and working on hypertrophy.
warm up
flat DB bench press -
4x12 x2 65 lbs
unilateral DB row -
4x12 each side 85 lbs
cable push down -
3x10 #100
ez bar curl -
2x10 60 lbs
Light weight, just having fun and working on hypertrophy.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
Olympic back squat - (weight lifting shoes and knee sleeves (not wraps))
5x8 215 lbs
Bulgarian squat -
2x8 each side x2 40 lbs
Light weight, easy going. Well, Bulgarian squats are never easy, actually. The groove on the back squats felt excellent. I haven't felt that smooth squatting in a while.
warm up
Olympic back squat - (weight lifting shoes and knee sleeves (not wraps))
5x8 215 lbs
Bulgarian squat -
2x8 each side x2 40 lbs
Light weight, easy going. Well, Bulgarian squats are never easy, actually. The groove on the back squats felt excellent. I haven't felt that smooth squatting in a while.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
barbell OHP -
5x8 115 lbs
neutral grip pulldown -
2x8 #150
1x10 #150
1x12 #150
1x10 #150
overhead rope elbow extension -
3x12 #100
alternating DB curl -
3x8 each side x2 35 lbs
First time doing an OHP with a barbell in a good 7-9 months. First time doing pulldowns in over a few years.
warm up
barbell OHP -
5x8 115 lbs
neutral grip pulldown -
2x8 #150
1x10 #150
1x12 #150
1x10 #150
overhead rope elbow extension -
3x12 #100
alternating DB curl -
3x8 each side x2 35 lbs
First time doing an OHP with a barbell in a good 7-9 months. First time doing pulldowns in over a few years.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
deadlift - (chalk and mixed grip, a bleeding right shin)
5x6 325 lbs
RDL -
4x8 235 lbs
smith machine calf raise -
5x12 #165
Done. My form on the deadlifts felt so tight and smooth today, maybe the best my form has ever felt on the lift. Light and easy.
warm up
deadlift - (chalk and mixed grip, a bleeding right shin)
5x6 325 lbs
RDL -
4x8 235 lbs
smith machine calf raise -
5x12 #165
Done. My form on the deadlifts felt so tight and smooth today, maybe the best my form has ever felt on the lift. Light and easy.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
Olympic back squat - (knee sleeves and weight lifting shoes)
5x8 225 lbs
leg extension machine - (first time using this machine in probably 3 or 4 years)
3x12 #105
(drop set) 1x3 150, 135, 120, 105, 90, 75, 60, 45, 30 and 15
More bodybuilder type training. Squats felt really good. I love being locked into a deep back squat.
warm up
Olympic back squat - (knee sleeves and weight lifting shoes)
5x8 225 lbs
leg extension machine - (first time using this machine in probably 3 or 4 years)
3x12 #105
(drop set) 1x3 150, 135, 120, 105, 90, 75, 60, 45, 30 and 15
More bodybuilder type training. Squats felt really good. I love being locked into a deep back squat.
davegmb
Elite Member
Glad your enjoying the training again Fu, it's great when you get excited about a program.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Yeah, I was in need of changing things ups. I started training for the fun of it again. I'll be moving soon, and I think I may start training submission wrestling again. I don't know if you were on the forum at the time, but I used to train and compete in that.
davegmb
Elite Member
No I don't remember you mentioning that, no wonder your a strong guy.
That's the only way to go IMO. Otherwise you won't be able to do what we do week after week, month after month...
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
barbell OHP -
3x12 95 lbs
HS overhead press -
2x12 x2 45 lbs
1x15 x2 45 lbs
neutral grip pulldown -
5x10 #165
rope overhead extensions -
3x12 #110
curls -
3 sets
Easy bodybuilder stuff. My training is in for a big change, come September.
warm up
barbell OHP -
3x12 95 lbs
HS overhead press -
2x12 x2 45 lbs
1x15 x2 45 lbs
neutral grip pulldown -
5x10 #165
rope overhead extensions -
3x12 #110
curls -
3 sets
Easy bodybuilder stuff. My training is in for a big change, come September.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
First day back in over 2 weeks .
Today -
deadlift -
5x5 275 lbs (DOH and chalk)
DB Bulgarian squat -
5x5 each side x2 25 lbs
stir the pot - 20-30 second RIs
8x10 seconds
DB farmer's walks - 1 minute RI
3x1 round trip w/ x2 100 lbs (about 60 meters).
stair master -
15 minutes at level 4
It felt great to be training again. I am cutting right now, and have been for almost a week. I feel better at around 190 compared to 210 like I am now. I want to get in better condition overall and perhaps get back into submission grappling again????? I miss competing.
Today -
deadlift -
5x5 275 lbs (DOH and chalk)
DB Bulgarian squat -
5x5 each side x2 25 lbs
stir the pot - 20-30 second RIs
8x10 seconds
DB farmer's walks - 1 minute RI
3x1 round trip w/ x2 100 lbs (about 60 meters).
stair master -
15 minutes at level 4
It felt great to be training again. I am cutting right now, and have been for almost a week. I feel better at around 190 compared to 210 like I am now. I want to get in better condition overall and perhaps get back into submission grappling again????? I miss competing.
Heya Fu!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
flat DB bench press -
4x8 w/ x2 70 lbs
unilateral row -
4x8 each side 80 lbs
circuit - RI 2 minutes
10 KB swings w/ 45 lbs
5 KB OHP each side w/ 45 lbs
10 BW lunges each side
5 push ups
3 chin ups
5 rounds
BW push up -
3x10
cable rope facepull -
3x10 #85
Done. First metabolic work in a long time. I made sure not to make it too intense.
warm up
flat DB bench press -
4x8 w/ x2 70 lbs
unilateral row -
4x8 each side 80 lbs
circuit - RI 2 minutes
10 KB swings w/ 45 lbs
5 KB OHP each side w/ 45 lbs
10 BW lunges each side
5 push ups
3 chin ups
5 rounds
BW push up -
3x10
cable rope facepull -
3x10 #85
Done. First metabolic work in a long time. I made sure not to make it too intense.
No worries. I'm generally the same way. All is well.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
box squat - (short box + 3 45 lb plates, hips below knees)
5x5 185 lbs
unilateral DB RDL -
5x5 each side w/ x2 45 lbs
DB farmer's walks - RI 60 seconds
3x2 full round trips w/ x2 100 lbs
planks circuit - (side, other side, standard) RI ~30 seconds
5x(3x10 seconds each position)
stair master -
15 minutes at level 5
New training is going well. I am done with worrying about the big weights for now. My biggest concern is perfect movement.
warm up
box squat - (short box + 3 45 lb plates, hips below knees)
5x5 185 lbs
unilateral DB RDL -
5x5 each side w/ x2 45 lbs
DB farmer's walks - RI 60 seconds
3x2 full round trips w/ x2 100 lbs
planks circuit - (side, other side, standard) RI ~30 seconds
5x(3x10 seconds each position)
stair master -
15 minutes at level 5
New training is going well. I am done with worrying about the big weights for now. My biggest concern is perfect movement.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
DB unilateral OHP -
5x8 each side 45 lbs (quite a bit harder than the KB OHP, the weight isn't centrated, so there is much more of a stabilization effort)
chin ups - neutral grip
5x5 BW (starting from square 1 on these)
high cable facepulls -
3x15 #60
complex w/ 45 lb KB - RI 2 minutes
5 swings
clean to 1 push press on both sides
5 swings
clean to 2 push press on both sides
5 swings
clean to 3 push press on both sides
10 swings
5 rounds (I felt more winded between the first couple sets than the last couple)
stationary bike -
20 minutes at level 10/20.
I threw in some hip mobility work between sets. Good stuff.
warm up
DB unilateral OHP -
5x8 each side 45 lbs (quite a bit harder than the KB OHP, the weight isn't centrated, so there is much more of a stabilization effort)
chin ups - neutral grip
5x5 BW (starting from square 1 on these)
high cable facepulls -
3x15 #60
complex w/ 45 lb KB - RI 2 minutes
5 swings
clean to 1 push press on both sides
5 swings
clean to 2 push press on both sides
5 swings
clean to 3 push press on both sides
10 swings
5 rounds (I felt more winded between the first couple sets than the last couple)
stationary bike -
20 minutes at level 10/20.
I threw in some hip mobility work between sets. Good stuff.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
deadlift - (DOH, chalk)
5x5 285 lbs
DB Bulgarian squat -
5x5 each side x2 30 lbs
stir-the-pot - RI ~40 seconds
8x20 seconds sets
farmer's walk with DBs - RI 60 seconds
3x1 round trip w/ x2 105 lbs
stair master -
10 minutes at level 6
stationary bike -
20 minutes at level 12/20, RPM averaged around 75.
warm up
deadlift - (DOH, chalk)
5x5 285 lbs
DB Bulgarian squat -
5x5 each side x2 30 lbs
stir-the-pot - RI ~40 seconds
8x20 seconds sets
farmer's walk with DBs - RI 60 seconds
3x1 round trip w/ x2 105 lbs
stair master -
10 minutes at level 6
stationary bike -
20 minutes at level 12/20, RPM averaged around 75.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Chin up Monday - ~45 second RI
1,2,3,4,5 reps x2
Just some extra volume of BW chin ups. I always have a problem increasing my repping ability, so I will use Mondays to add some volume to stimulate my body.
1,2,3,4,5 reps x2
Just some extra volume of BW chin ups. I always have a problem increasing my repping ability, so I will use Mondays to add some volume to stimulate my body.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
flat DB bench press -
4x8 w/ x2 75 lbs
unilateral DB row -
4x8 each side 85 lbs
circuit - RI 2 minutes
15 KB swing w/ 45 lbs
10 BW lunges each side
5 push ups BW
5 chin ups BW
5 rounds (I knew I was out of chin up juice after the third set, so I added 5 more swings to the last 2 sets (20 reps), while negating the chin ups)
BW push up -
4x8
rope facepull -
4x10 #95
warm up
flat DB bench press -
4x8 w/ x2 75 lbs
unilateral DB row -
4x8 each side 85 lbs
circuit - RI 2 minutes
15 KB swing w/ 45 lbs
10 BW lunges each side
5 push ups BW
5 chin ups BW
5 rounds (I knew I was out of chin up juice after the third set, so I added 5 more swings to the last 2 sets (20 reps), while negating the chin ups)
BW push up -
4x8
rope facepull -
4x10 #95
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
box squat -
5x5 195 lbs
single leg DB RDL - (neutral grip positioning)
5x5 each side w/ x2 50 lbs
plank complex - RI 60 seconds
5x(20 seconds each position, side, other side, standard)
farmer's walk - RI 90 seconds
3x2 round trips with x2 105 lbs
stationary bike - RPM average >70
10 minutes at 11/20.
1 minute 11/20, rest minute of 10/20
1 minute 12/20, rest minute of 10/20
1 minute 13/20, rest minute of 10/20
1 minute 14/20, rest minute of 10/20
1 minute 15/20, rest minute of 10/20
5 minutes cool down 10/20
25 minutes total
Squats felt awesome. The form was spot on, and the each rep was very quick and snappy. I had an epiphany moment with the RDLs. First, back story: I've always had a bitch of a time trying to keep my balance on these. I always found it strange, as I have no issue with the Bulgarian squat. So today, I simply held the dumb bells in a neutral grip, and it made ALL the difference. I was able to stick my footing well, while moving appropriately and smoothly. Crazy. That small reduction in lateral weight displacement makes a huge difference. I'm pretty stoked about that, as I've had issues with single leg RDLs forever.
I was going to go 13/20 on the bike today for 20 straight minutes, as last session on the bike of 20 minutes @ 12/20 was a piece of cake. But for whatever reason, I could not muster the endurance today, 13/20 was killing me. I did light steady state and intervals instead.
In other news, farmer's walks trashed my forearms.
warm up
box squat -
5x5 195 lbs
single leg DB RDL - (neutral grip positioning)
5x5 each side w/ x2 50 lbs
plank complex - RI 60 seconds
5x(20 seconds each position, side, other side, standard)
farmer's walk - RI 90 seconds
3x2 round trips with x2 105 lbs
stationary bike - RPM average >70
10 minutes at 11/20.
1 minute 11/20, rest minute of 10/20
1 minute 12/20, rest minute of 10/20
1 minute 13/20, rest minute of 10/20
1 minute 14/20, rest minute of 10/20
1 minute 15/20, rest minute of 10/20
5 minutes cool down 10/20
25 minutes total
Squats felt awesome. The form was spot on, and the each rep was very quick and snappy. I had an epiphany moment with the RDLs. First, back story: I've always had a bitch of a time trying to keep my balance on these. I always found it strange, as I have no issue with the Bulgarian squat. So today, I simply held the dumb bells in a neutral grip, and it made ALL the difference. I was able to stick my footing well, while moving appropriately and smoothly. Crazy. That small reduction in lateral weight displacement makes a huge difference. I'm pretty stoked about that, as I've had issues with single leg RDLs forever.
I was going to go 13/20 on the bike today for 20 straight minutes, as last session on the bike of 20 minutes @ 12/20 was a piece of cake. But for whatever reason, I could not muster the endurance today, 13/20 was killing me. I did light steady state and intervals instead.
In other news, farmer's walks trashed my forearms.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
weight at the gym was 208 lbs, that is 2 lbs down in 3 weeks, I'm happy with that. I don't want to lose too fast.
unilateral DB OHP (standing) -
5x8 each side 50 lbs
chin ups -
5x6 BW (neutral grip)
KB swing conditioning -
8 swings at the top of each minute, 10 sets, 65 lb KB
high cable facepull -
3x15 #70
hip mobility in between sets
Good shit.
warm up
weight at the gym was 208 lbs, that is 2 lbs down in 3 weeks, I'm happy with that. I don't want to lose too fast.
unilateral DB OHP (standing) -
5x8 each side 50 lbs
chin ups -
5x6 BW (neutral grip)
KB swing conditioning -
8 swings at the top of each minute, 10 sets, 65 lb KB
high cable facepull -
3x15 #70
hip mobility in between sets
Good shit.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Today -
warm up
deadlift - (DOH, chalk)
5x5 295 lbs
DB Bulgarian squat -
5x5 each side x2 35 lbs
stir-the-pot - RI 60 seconds
8x30 seconds
farmer's walk - RI 60 seconds
3x1 round trip w/ x2 110 lbs
stair master -
5 minutes level 7 (just testing the waters on level 7)
stationary bike -
20 minutes at level 13/20, average RPM ~ 58
warm up
deadlift - (DOH, chalk)
5x5 295 lbs
DB Bulgarian squat -
5x5 each side x2 35 lbs
stir-the-pot - RI 60 seconds
8x30 seconds
farmer's walk - RI 60 seconds
3x1 round trip w/ x2 110 lbs
stair master -
5 minutes level 7 (just testing the waters on level 7)
stationary bike -
20 minutes at level 13/20, average RPM ~ 58
