Fu Fu's l337 journal

[fufu]

Today -

warm up

flat DB press -
4x6 w/ x2 80 lbs

unilateral DB row -
4x8 each side 90 lbs

Tabata intervals -
1st half: squat + overhead press w/ x2 20 lbs
2nd half: BW lunges

just testing the Tabata waters

BW push ups -
4x10 BW

high cable facepulls -
4x10 #110

Done.

 

[fufu]

Today -

warm up

box squat -
5x5 205 lbs

unilateral DB RDL -
5x5 each side w/ x2 55 lbs

planks circuit - RI 90 seconds
4x(30 seconds each position: side, other side, standard, so 90 seconds a set)

KB swing complex -
65 lb KB, 10 swings at the top of every minute for 10 straight sets.

stationary bike -
15 minutes level 10/20, RPM average >80

Squats are feeling mighty fine. I am focusing on getting the perfect groove.

 

[fufu]

Chin up Monday -

1,2,3,4,5 x3 (45 total chin ups, neutral grip)

 

[fufu]

Today -

warm up

unilateral DB OHP (standing) -
5x6 each side 55 lbs

BW chin ups -
4x7 neutral grip

high cable facepulls -
3x15 #80

farmer's walks - RI 90 seconds
2x2 round trips w/ x2 110 lbs

stationary bike -
10 minutes level 11/20
30 seconds 14/20, then 60 seconds 10/20 x10
cool down 6 minutes on 10/20

total 30 minutes on bike.

Tough work.

 

[fufu]

One of my brake lines broke, so I am without a car at the moment. I trained at my apartment instead of the gym for obvious reasons.

Today -

warm up

KB swing complex-
8 reps at the top of every minute for 10 sets (80 total reps)
91.5 lb KB used

rest 3-4 minutes

Tabata intervals -
1 round with with 20 lb weighted vest walking lunges
3-4 minutes rest
1 round with BW walking lunges

30 minute walk outside.

Done. I won't be doing my regular training because I don't have the equipment, so I'll make do until then. It sure feels fucking good to swing that big KB, nothing quite like the feeling of feeling locked into the floor with the heavy bell.

 

[fufu]

Another home workout:

Today -

warm up

neutral grip chin ups -
10x5 BW

push ups -
10x8 BW

Done.

 

[fufu]

Today -

warm up

deadlift -
5x5 305 lbs (DOH grip, chalk)

DB Bulgarian squats -
5x5 w/ x2 40 lbs

stir-the-pot - RI 75 seconds
6x40 seconds

farmer's walks - RI 90 seconds
3x1 round trip w/ x2 115 lbs

stationary bike -
20 minutes @ level 13/20, RPM average ~65

Done. Toasted.

 

[fufu]

Today -

warm up

flat DB bench press -
4x6 w/ x2 85 lbs

unilateral DB row -
4x8 each side 95 lbs

Tabata -
BW walking lunges, 2 full rounds of tabata intervals with a 2 minute RI between rounds

BW push up -
4x12

high cable face pull -
4x10 #120

 

[davegmb]

Did the old Bulgarian split squats today after a long break from them. Don't understand why they tax the body so much, they are tougher the regular squats for me.

 

[fufu]

Yesterday -

warm up

box squat -
5x5 215 lbs

unilateral DB RDL -
5x5 each side x2 60 lbs

plank circuit - RI 2 minutes
3x40 seconds in each position (side, other side, standard)

KB power endurance -
12 reps at the top of every minute for 10 sets with 65 lb KB

Done.

 

[fufu]

Did the old Bulgarian split squats today after a long break from them. Don't understand why they tax the body so much, they are tougher the regular squats for me.

They really are so frackin' tough. I think it is because:

1.) You have to double your reps since the exercise is unilateral.
2.) You have to use a lot of energy even when you are fully extended at the top of the rep, because you have to stabilize yourself continuously, so your muscles are always turned on.
3.) It requires a lot of stability, and tensing your core makes it tough to breathe.
But there is still something about them that I don't understand.

 

[fufu]

Chin up Monday -

1,2,3,4,5 x4 60 total chin ups

 

[fufu]

Today -

warm up

unilateral DB standing OHP -
5x5 each side 60 lbs

BW chin up - neutral grip
3x8
1x6

farmer's walks -
3x1 round trip with x2 120 lbs

high cable facepulls -
3x15 #90

stationary bike -
30 minutes at level 10/20, >70 RPM, light and easy

 

[fufu]

Today -

warm up

deadlift -
5x5 315 lbs (DOH grip, chalk)

DB Bulgarian squat -
5x5 each side w/ x2 45 lbs

stir-the-pot - RI 90 seconds
5x45 seconds

stationary bike -
5 minutes @ level 13/20, then directly to 15 minutes at level 14/20, RPM average >70

Everything felt really on point today. The cardio was easy. It is weird, sometimes level 14/20 kills me, and sometimes it feel like nothing. Strange.

 

[davegmb]

Love the workout, deads then Bulgarians. Great grip strength too.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 80 lbs

unilateral DB row -
5x6 each side 90 lbs

Tabata intervals -
BW walking lunges, 1 full round of intervals

BW push ups -
4x10

high cable face pulls -
4x10 #110

hip and shoulder mobility

Done. Everything was easy, as it should be with a first day back after a break. Intensity is knocked back a couple notches on everything. Time to build back up, up to new heights. I should start measuring my resting heart rate, because my conditioning is much better these days.

 

[fufu]

Today -

warm up

box squat -
5x5 215 lbs

unilateral DB RDL -
5x5 each side x2 60 lbs

plank circuit - RI 60 seconds
5x20 seconds in each position (side, other side, standard)

farmer's walks - RI 90-120 seconds
3x2 round trips w/ x2 105 lbs

stationary bike -
20 minutes level 11/12, average RPM >75

Everything felt REALLY good today. Especially the squats.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x6 each side 50 lbs

weighted chin up -
5x5 +5 lbs

high cable facepull -
3x15 #70

KB swing -
8 swings at the top of every minute, 10 sets, 80 total swings
65 lb KB used

hip mobility

Everything felt really good.

 

[fufu]

Today -

warm up

deadlift - (chalk, DOH)
5x3 315 lbs

DB Bulgarian squat -
5x5 each side x2 45 lbs

stir-the-pot - RI 45 seconds
8x20 seconds (alternate sets going clockwise and counterclockwise)

BW chin ups -
3x8

stationary bike -
5 minutes 10/20
1 min 11/20
1 min 10/20
1 min 12/20
1 min 10/20
1 min 13/20
1 min 10/20
1 min 14/20
1 min 10/20
1 min 15/20

RPM >70

Deadlifts felt really good. Bulgarian squats felt good, but the latter sets were tough. Cardio felt harder than it should have been. I was really tired going into the gym, and by the end I was feeling quite out of it, I was yawning between sets.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 85 lbs

unilateral DB row -
5x6 each side 95 lbs

Tabata intervals -
BW walking lunges, 2 full sets of intervals, 3 minute RI between interval sets

BW push up -
4x12

high cable facepull -
4x10 #120

hip mobility

Everything went super well in the gym today. I felt great.

 

[fufu]

Today -

warm up

box squat -
5x5 225 lbs

unilateral DB RDL -
5x5 each side x2 65 lbs

plank circuit - RI 90 seconds
5x25 seconds in each position (side, other side, standard)

stationary bike -
10 minutes at level 12/20 RPM >75
10 minutes at level 10/20 RPM >75

Squats felt sooooooooo on point today. Super fast and snappy.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x6 each side 55 lbs

weighted chin ups - (all neutral grip)
5x5 +10 lbs

high cable facepull -
3x15 #80

KB swing -
10 swings at the top of every minute, 10 sets, 100 total swings, 65 lb KB

hip mobility

Done.

 

[fufu]

Today -

warm up

deadlift - (chalk, DOH)
5x3 325 lbs

DB Bulgarian squat -
5x5 each side x2 50 lbs

stir-the-pot - RI 60 seconds
8x25 seconds (alternated clockwise and counter clockwise)

stationary bike -
25 minutes, level 11/20, RPM >70

Done.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 90 lbs

unilateral DB row -
5x6 each side 100 lbs

Tabata intervals -
BW walking lunge, 3 full sets of intervals, 3 minutes rest between sets

BW push up -
4x14

high cable facepull -
4x10 #130

hip mobility

Good stuff. Pressing was tough, but manageable. The Tabata intervals were pretty tame, not a problem. I'm feeling pretty strong for having been on a cut for 11+ weeks. Thanksgiving will mark the last day of the cut. I've lost nearly 4 inches around my belly (I measure an inch below my belly-button). I didn't have that much BF to start with, so that six pack is nearly here.

 

[fufu]

Today -

warm up

box squat -
5x5 235 lbs

unilateral DB RDL -
5x5 each side x2 70 lbs

plank circuit - RI 90 seconds
5x30 seconds in each position: side, other side, standard

stationary bike -
20 minutes level 12/20, >70 RPM

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 60 lbs

weighted chin up -
5x5 +15 lbs

high cable facepull -
3x15 #90

KB swing -
12 swings at the top of every minute, 11 sets, 132 total reps, 65 lb KB

hip mobility.

That was the most swings I've ever done in a session.

 

[fufu]

Today -

warm up

deadlift -
5x3 335 lbs (chalk, DOH)

DB Bulgarian squat -
5x5 each side x2 55 lbs

stir-the-pot - RI 60 seconds
8x30 seconds (alternated sets with clockwise and counter-clockwise)

stationary bike -
25 minutes, level 12/20, RPM >70

 

[x~factor]

I've lost nearly 4 inches around my belly (I measure an inch below my belly-button). I didn't have that much BF to start with, so that six pack is nearly here.

 

[fufu]

It's all about plugging in the right numbers, then staying true to those numbers!

I am on my 12th week, and I will mark the end of the cut on Thanksgiving. Timing couldn't have worked out better.

 

[fufu]

Today -

warm up

flat DB bench press -
5x4 w/ x2 95 lbs

unilateral DB row -
5x6 each side 105 lbs

Tabata intervals - RI 3 minutes between interval sets
1st set: walking lunges w/ 35 lb KB
2nd set: goblet squats with 35 lb KB

BW push ups -
3x16

high cable facepull -
4x10 #140

Hip mobility.

Done.