Fu Fu's l337 journal

[fufu]

Today -

warm up

deadlift - (DOH grip, chalk) - RI 3 minutes
5x10 245 lbs

DB Bulgarian squat - RI 3 minutes
3x10 each side w/ x2 35 lbs

roll outs from knees - RI 45 seconds
10x4 BW

leg extensions - RI 60 seconds
3x12 #55

treadmill:
incline: 15.0
speed: 3.0
duration: 15 minutes

Done. Awesome session. I am starting to feel more acclimated to the higher rep range. Today was really fun.

 

[fufu]

Today -

warm up

weighted chin up - neutral grip - RI 3 minutes
4x6 +20 lbs

incline DB bench press - RI 3 minutes
2x10 w/ x2 65 lbs

flat DB bench press - RI 5 minutes
2x10 w/ x2 70 lbs

unilateral DB row - RI 2-3 minutes
2x10 each side 90 lbs

hammer strength unilateral row - RI 2 minutes
3x10 each side w/ 80 lbs

standard planks - RI 45 seconds
6x25 seconds

bilateral hammer strength chest press - RI 2 minutes
3x12 w/ x2 45 lbs

EZ bar curl (wider of the grips) - RI 2 minutes
3x10 w/ 60 lbs

cable bilateral overhead elbow extension - RI 2 minutes
3x10 #110

hip mobility.

Awesome session. My bench press endurance fades fast, hence the longer RI.

 

[fufu]

Today -

warm up

front squat - RI 3 minutes (RI before last set was 4 minutes)
5x10 165 lbs

DB unilateral RDL - RI 2 minutes
3x5 each side w/ x2 45 lbs

barbell RDL - RI 3 minutes
3x10 195 lbs

leg press machine calf raises - RI 90 seconds
1x12 #100
4x12 #115

side planks - RI 60 seconds
4x25 seconds each side

treadmill -
incline: 15.0
speed: 3.0
duration: 15 minutes, then an extra 5 minutes of various speeds/inclines (20 minutes total)

Done. Awesome session. I found that pointing my toes more forward in the front squat (instead of pointed partially out) gives me a better sense of loading my hips and heels in a more stable fashion. I'll have to stick with that technique change.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes (RI 4 minutes before last 2 sets)
5x10 each side 45 lbs

BW chin up - RI 3 minutes (neutral grip)
2x11

BW push up - RI 2 minutes
5x11

unilateral low cable row - RI 2-3 minutes
6x10 each side #80

bilateral cable pushdown - RI 2 minutes
3x12 #90

alternating DB curl - RI 2 minutes
3x10 each side w/ x2 35 lbs

lateral raise - RI 2 minutes
3x10 each side 25 lbs

hip mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes (4 minutes on last set) (DOH grip, chalk)
5x10 265 lbs

DB Bulgarian squat - RI 3 minutes
3x10 each side x2 40 lbs

roll outs from knees - RI 60 seconds
10x5 BW

leg extension - RI 90-120 seconds
3x12 #70

calf raise on leg press machine - RI 90 seconds
3x12 w/ x2 55 lbs

treadmill -
incline: 12.0
speed: 3.0
duration: 15 minutes, plus 5 minutes of varying inclines and speeds (20 minutes total).

Great session. I'm continuing to acclimate to the high rep stuff. However...those high rep Bulgarian squats are BRUTAL.

 

[KelJu]

Today -

warm up

deadlift - RI 3 minutes (4 minutes on last set) (DOH grip, chalk)
5x10 265 lbs

DB Bulgarian squat - RI 3 minutes
3x10 each side x2 40 lbs

roll outs from knees - RI 60 seconds
10x5 BW

leg extension - RI 90-120 seconds
3x12 #70

calf raise on leg press machine - RI 90 seconds
3x12 w/ x2 55 lbs

treadmill -
incline: 12.0
speed: 3.0
duration: 15 minutes, plus 5 minutes of varying inclines and speeds (20 minutes total).

Great session. I'm continuing to acclimate to the high rep stuff. However...those high rep Bulgarian squats are BRUTAL.

Almost anything high rep with legs is brutal. Some days my quads lock up randomly during the day if I did high rep leg training that morning. When I say lock up, I mean it literally. I can't walk or move until they release.

Try leg extensions @ 60 second rest just for shits and giggles. Shit is intense.

 

[fufu]

Today -

warm up

weighted chin up - RI 2-3 minutes
4x6 +25

incline DB bench press - RI 3 minutes
4x6 w/ x2 70 lbs

flat DB bench press - RI 3 minutes
3x7 w/ x2 75 lbs

unilateral DB row - RI 2-3 minutes
2x10 each side 95 lbs

t-bar row - RI 2 minutes
3x10 bar + 55 lbs

standard plank - RI 60 seconds
6x30 seconds

machine chest press - RI 2 minutes
2x15 #140

EZ bar curl - wider of grips
3x10 w/ 70 lbs
super set w/
cable bilateral overhead elbow extension -
3x10 #120

treadmill -
incline: 12.0
speed: 3.1
duration: 15 minutes

hip mobility

Awesome session.

 

[fufu]

Almost anything high rep with legs is brutal. Some days my quads lock up randomly during the day if I did high rep leg training that morning. When I say lock up, I mean it literally. I can't walk or move until they release.

Try leg extensions @ 60 second rest just for shits and giggles. Shit is intense.

Maybe I'll give that a try next lower sesh. I've had that leg lock up problem before, but not as bad as you. I do remember getting a mega cramp in my calf YEARS ago and it was so bad I nearly fainted lol. I had to lay in the middle of the gym floor for like 5 minutes.

 

[fufu]

Today -

warm up

front squat - RI 3.5 minutes
5x10 175 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 50 lbs

barbell RDL - RI 3 minutes
3x10 205 lbs

calf raise on leg press - RI 90 seconds
3x10 w/ x2 65 lbs

standard plank - RI 60 seconds
4x30 seconds each side

treadmill -
incline: 12.0
speed: 3.5
duration: 15 minutes

Done. Squats felt awesome today. Keeping my toes pointed more forward (mentioned initially a couple weeks ago) if definitely helping me have more effective technique.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x8 each side 50 lbs

BW chin ups - RI 3 minutes (neutral grip)
1x12,10,8,6,4,2

BW push up - RI 2 minutes
5x12

unilateral low cable rows - RI 2.5 minutes
6x10 each side #90

bilateral cable push down - RI 2-3 minutes
4x12 #100

alternating DB curl - RI 2-3 minutes
3x8 each side w/ x2 40 lbs

lateral raise - RI 2 minutes
2x8 each side 30 lbs
1x10 each side 10 lbs
1x10 each side 15 lbs

hip mobility

Done. Excellent session, everything felt strong, better than last week even though the weights are getting heavier.

 

[fufu]

4/6/14 -

Had to cut down today's volume because I was really busy, but I kept the intensities on their regular track. I accidentally increased the Bulgarian squats too much, I should have used x2 45 today but I went to x2 50. Next workout I'll have to do x2 50.

skipped warm up

deadlift - (DOH grip, chalk) - RI 3 minutes
3x10 275 lbs

DB Bulgarian squats - RI 3 minutes
2x10 each side w/ x2 50 lbs

roll outs from knees - RI 60 seconds
6x6 BW

leg extensions - RI 60 seconds
3x12 #85

calf raise on leg press - RI 90 seconds
1x12 #115,130,145

Done.

 

[fufu]

Today -

weighted chin up - neutral grip - RI 3 minutes
4x6 +30 lbs

incline DB bench press - RI 3 minutes
4x5 w/ x2 75 lbs

flat DB bench press - RI 3 minutes
1x8 w/ x2 75, 70, 65 lbs (3 sets total)

unilateral DB row - 3 minutes
2x10 each side w/ 100 lbs

t-bar row - RI 3 minutes
3x10 bar +65 lbs

standard plank - RI 60 seconds
6x35 seconds

machine chest press - RI 2 minutes
2x15 #160

EZ bar curl - (wider of grips)
3x8 w/ 80 lbs
super set w/
overhead bilateral elbow extension -
3x8 #130

treadmill:
incline: 12.0
speed: 3.5
duration: 15 minutes

hip mobility.

Awesome session. Chin ups felt really strong.

 

[fufu]

Today -

warm up

front squat - RI 3-4 minutes
5x10 185 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 55 lbs

barbell RDL - RI 3 minutes
3x10 215 lbs

calf raise on leg press - RI 90 seconds
4x10 w/ x2 75 lbs

side plank - RI 60 seconds
4x35 seconds each side

treadmill -
incline: 12.0
speed: 3.0
duration: 15 minutes

Done. Front squats felt AWESOME, perhaps even stronger than last week even though the weight increased. Unilateral DB RDLs were giving me trouble, I had a hard time getting in the groove. It feels good to eat in a surplus and have the strength and mass increases.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
1x8 each side 55 lbs
1x7 each side 55 lbs
3x6 each side 55 lbs

BW chin up - RI 3 minutes (neutral grip)
1x13,11,9,7,5,3 (48 total chin ups)

BW push ups - RI 2 minutes
5x14

unilateral low cable row - RI 2 minutes
6x10 each side #100

bilateral cable pushdown - RI 2 minutes
3x12 #110

alternating DB curl - RI 2 minutes
1x6 each side w/ x2 45 lbs
1x6 each side w/ x2 40 lbs
1x6 each side w/ x2 35 lbs

lateral raise - RI 2 minutes
3x12 each side w/ 20 lbs

hip mobility

Good stuff. Chin ups are getting stronger!

 

[fufu]

Today -

warm up

deadlift - RI 4 minutes on first 3 sets, then 5 minutes on last 2 sets (DOH grip on first 3 sets, then DOH grip on half of the last 2 sets, the other half of the last 2 sets I used a mixed grip)
5x10 285 lbs

DB Bulgarian squat - RI 3 minutes
3x10 each side w/ x2 50 lbs

roll outs from knees - RI 60 seconds
10x7 BW

leg extension - RI 90 seconds
3x12 #100

calf raise on upright leg press - RI 90 seconds
3x15 w/ x2 45 lbs

treadmill -
incline: 12.0
speed: 3.0
duration: 15 minutes

Done. What a session. After all those deadlifts and Bulgarian squats I had a bit of an exercise induced headache...and my blood pressure was all over the place for the next 10-15 minutes. Today was a test of will. I am satisfied with the results.

 

[sneedham]

Excellent log FUFU....

 

[fufu]

Excellent log FUFU....

Thanks, do you have a journal too?

 

[fufu]

Today -

warm up

weighted chin ups - RI 3 minutes
4x6 +35 lbs

incline DB bench press - RI 3 minutes
2x12 w/ x2 60 lbs (remember to use the adjustable bench w/ lesser holes)

flat DB bench press - RI 3 minutes
2x12 w/ x2 65 lbs

unilateral DB row - RI 2 minutes
2x10 each side 105 lbs

t-bar row - RI 2 minutes
3x12 w/ 45 lbs +bar

standard plank - RI 60 seconds
6x40 seconds

machine chest press - RI 2 minutes
2x15 #180

ez bar curl -
2x8 w/ 90 lbs
2x10 w/ 50 lbs
superset w/
overhead rope bilateral elbow extension -
3x15 #100

hip mobility

treadmill:
incline: 12.0
speed: 3.0
duration: 17 minutes

Great session. Everything felt strong. I keep expecting to need to knock down the weighted chin ups reps, but so far I've been hitting sets of 6 very well. This is extra surprising since I've been putting on some mass.

 

[fufu]

Today -

warm up

front squat - RI 4-5 minutes
5x10 195 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 60 lbs

barbell RDL - RI 3 minutes
3x10 225 lbs

calf raise on leg press - RI 2 minutes
4x10 w/ x2 90 lbs

side plank - RI 60 seconds
4x40 seconds each side

treadmill:
incline: 12.0
speed: 3.0
duration: 15 minutes

Great session. The first and last sets of front squats were the hardest, but the in between sets went very well. I think I can still keep up sets of 10 for next week if I focus enough.

 

[fufu]

Today -

warm up

DB unilateral OHP - RI 3-4 minutes
2x6 each side 60 lbs
3x5 each side 60 lbs

BW chin up - RI 2-4 minutes
1x14,10,8,6,4,2
44 total chin ups

BW push up - RI 2-3 minutes
5x16

unilateral low cable row - RI 2-3 minutes
6x10 each side #110

bilateral cable push down - RI 1-2 minutes
4x12 #120

alternating DB curl - RI 2-3 minutes
3x12 each side w/ x2 30 lbs

lateral raise - RI 2 minutes
3x15 each side w/ 15 lbs

hip mobility

treadmill:
incline: 12.0
speed: 3.0
duration: 15 minutes

Awesome session. My repping ability on chin ups is increasing! I definitely had another 1-2 reps in me on the first set.

 

[BigDyl]

Looks good, broski.

 

[fufu]

Looks good, broski.

Look who crawled out of the interwebs!

Still training BJJ?

 

[BigDyl]

That I am. In process of recovering from ACL surgery. You?

 

[fufu]

Today -

warm up

deadlift - RI 4-5 minutes (first 5 reps of every set were DOH, and the last five reps of every set were mixed grip, except for the last set where I stuck with DOH for all reps).
5x10 295 lbs

DB Bulgarian squat - RI 3-4 minutes
3x10 each side w/ x2 55 lbs

roll outs from knees - RI 60 seconds
10x8 BW

leg extension - RI 90 seconds
3x12 #120

calf raise on leg press - RI 90 seconds
4x15 w/ x2 55 lbs

Done. Wow, deadlifts felt awesome, and definitely easier than last week. The last set was my strongest and fastest for sure. Bulgarian squats were brutal, and I have just about reached my capacity for doing sets of 10, at least after 5 sets of high rep deadlifts. All this eating is making me stronger. I've been taking in ~3500 calories a day, which is a moderate surplus.

 

[fufu]

That I am. In process of recovering from ACL surgery. You?

No I haven't trained BJJ in a long time. I think about getting back into it all the time, but time is a resource I'm short on until I finish school (at the end of the year).

How did you tear your ACL?

 

[BigDyl]

No I haven't trained BJJ in a long time. I think about getting back into it all the time, but time is a resource I'm short on until I finish school (at the end of the year).

How did you tear your ACL?

It was a stretched ACL actually. I had a torn meniscus that was holding me back a little and I tried to get by with it for 2 years. Then when the doc looked at it he said "did you know you have a stretched ACL too?" I had no idea. So they just replaced the ACL when they did the meniscus. The ACL takes way longer to recover from, sucks, but I'm just now back to jogging, etc.

Yeah, you should get back into it. I never really stopped BJJ. I actually was considering doing the PANS or Worlds at brown belt, but after this whole ordeal, its going to set me back until next year.

 

[fufu]

Today -

warm up

weighted chin up - RI 3 minutes
4x5 +40 lbs

incline DB bench press - RI 3 minutes
2x12 w/ x2 65 lbs

flat DB bench press - RI 3 minutes
3x8 w/ x2 70 lbs

unilateral DB row - RI 2-3 minutes
2x10 each side 110 lbs

hammer strength unilateral row - RI 2 minutes
4x10 each side w/ 90, 95, 100, 105

standard plank - RI 75 seconds
6x45 seconsd

hammer strength bench press - RI 90 seconds
2x10 w/ x2 70 lbs

EZ bar curl -
3x12 w/ 60 lbs
superset w/
overhead rope bilateral elbow extension -
3x15 #110

hip mobility.

AWESOME session. Everything felt strong.

 

[BigDyl]

Workout's lookin' good kiki. Inspirin' me to start my own journal.

 

[fufu]

Workout's lookin' good kiki. Inspirin' me to start my own journal.

Do it up! It will only help.

 

[fufu]

It was a stretched ACL actually. I had a torn meniscus that was holding me back a little and I tried to get by with it for 2 years. Then when the doc looked at it he said "did you know you have a stretched ACL too?" I had no idea. So they just replaced the ACL when they did the meniscus. The ACL takes way longer to recover from, sucks, but I'm just now back to jogging, etc.

Yeah, you should get back into it. I never really stopped BJJ. I actually was considering doing the PANS or Worlds at brown belt, but after this whole ordeal, its going to set me back until next year.

Just had a dream last night I started again lol. I really REALLY want to get back into it, and that is my plan once I finish school.

How long are you supposed to rehab for until you're fully back?