Fu Fu's l337 journal

[BigDyl]

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?

When you gonna be finished with school? What's your major?


I've rehabbed for 3 months, and now I can finally jog in a straight line. I can start BJJ sparring around the 4.5 month mark, I've already done some flow rolling last week. I'm going to be wary for a while though.

 

[fufu]

When you gonna be finished with school? What's your major?


I've rehabbed for 3 months, and now I can finally jog in a straight line. I can start BJJ sparring around the 4.5 month mark, I've already done some flow rolling last week. I'm going to be wary for a while though.

I'm done at the end of this year, majoring in kinesiology.

Well that's progress then, good thing to take things slow in the beginning. When I move after school one of the things I'm looking for is a place with a good BJJ gym.

 

[fufu]

Today -

warm up

front squat - RI 4-5 minutes
4x10 205 lbs

barbell RDL - RI 2-3 minutes
5x8 235 lbs

calf raise on leg press - RI 1-2 minutes
4x10 w/ x2 100 lbs

leg extension - RI 1-2 minutes
3x20 #100

side plank - RI 60 seconds
4x45 seconds each side

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

Today was a motherfucker. Front squats were hard as fuck. The first set really took it out of me, but I managed to get 3 more sets in. I was STRUGGLING to get those last reps in, but my form held up decently considering the fatigue, the reps were just really slow. The weight kept sliding down my shoulders slowly. I had serious concern for my wrists as I saw them wicked bent back while my hands were really white from lack of blood flow. But for whatever reason, my wrists are like rubber and they never EVER hurt from being cranked from high rep front squats.

I'm almost done with this training phase. I'm going to be hitting the next few work outs really hard.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x12 each side 40 lbs

BW chin ups - RI 2-3 minutes (neutral grip)
1x15,10,8,6,4,2
45 total chin ups

BW push ups - RI 2 minutes
4x18

unilateral low cable row - RI 2 minutes
6x10 each side #120

bilateral cable pushdown - RI 2 minutes
3x12 #130

bilateral cable row - RI 2 minutes
3x12 #60,70,80

unilateral DB lateral raise - RI 2 minutes
2x15 each side 20 lbs

hip mobility

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

Done. Awesome session. I am toast.

 

[KelJu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x12 each side 40 lbs

BW chin ups - RI 2-3 minutes (neutral grip)
1x15,10,8,6,4,2
45 total chin ups

BW push ups - RI 2 minutes
4x18

unilateral low cable row - RI 2 minutes
6x10 each side #120

bilateral cable pushdown - RI 2 minutes
3x12 #130

bilateral cable row - RI 2 minutes
3x12 #60,70,80

unilateral DB lateral raise - RI 2 minutes
2x15 each side 20 lbs

hip mobility

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

Done. Awesome session. I am toast.

That is a lot of stuff in one training day. You must be in seriously good condition for that.

 

[fufu]

That is a lot of stuff in one training day. You must be in seriously good condition for that.

Up until a couple months ago I was doing really heavy training in a caloric deficit. I'm doing relatively lighter weights and eating way more, so the volume is pretty tolerable, although I am pretty beat after training. I also only train 3x/wk, so I have lot of time for recovery to manage the high volume.

 

[fufu]

Today -

warm up

deadlift - (DOH still grip fatigued, then mixed grip, I forget the exact reps in which I used what grip) RI - 4-7 minutes
4x10 315 lbs

DB Bulgarian squats - RI 3 minutes
3x12 w/ x2 30 lbs

roll outs from knees - RI 60 seconds
6x9 BW

leg extension - RI 90 seconds
3x12 #140

calf raise on leg press - RI 90-120 seconds
4x15 w/ x2 65 lbs

Done. Deadlifts felt awesome. I got some footage of today that I will upload later.

 

[fufu]

Today -

warm up

weighted chin up - RI 3 minutes
3x5 +45 lbs

incline DB bench press - RI 3 minutes
3x10 w/ x2 70 lbs

unilateral DB row - RI 2 minutes
2x10 each side 115 lbs

hammer strength unilateral row - RI 2 minutes
4x10 each side 110,115,120,125

standard plank - RI 60 seconds
3x50 seconds

machine bench press - RI 90 seconds
4x10 #200

EZ bar curl (wider grip) -
3x12 w/ 70 lbs
super set w/
overhead rope elbow extension -
3x12 #120

hip mobility.

Done. Great session. This was the last session of this phase.

 

[fufu]

Today -

first day back after a 12 day break due to a 9 day trip I just took. This is the longest break from weight lifting I've taken in a few years.

warm up

front squat - RI 2 minutes
5x3 185 lbs
2x10 155 lbs (3 minute RIs on these sets)

unilateral DB RDL - RI 2 minutes
3x6 each side w/ x2 40 lbs

barbell RDL - RI 2 minutes
3x5 205 lbs
2x10 185 lbs

calf raise - RI 90 seconds
3x12 w/ x2 45 lbs

side plank - RI 60 seconds
4x20 seconds each side

treadmill:
2 minutes/speed 3.0/incline 0
--> 1 minute/speed 4.0/incline 0
--> 1 minute/speed 4.0/incline 3
--> 1 minute/speed 4.0/incline 6
--> 1 minute/speed 4.0/incline 9
--> 1 minute/speed 4.0/incline 12
--> 5 minute/speed 4.0/incline 0

Done. Good stuff.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 90 seconds
5x5 each side 40 lbs

BW chin ups - RI 90 seconds
1x1,2,3,4,5,6,7,6,5,4,3,2,1
49 total chin ups

KB swing - RI 60 seconds
10x5 w/ 91.5 lb KB
Max heart rate: 160 BPM

BW push ups - RI 60 seconds
8x8

Done.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes (chalk, DOH grip)
5x3 275 lbs
2x10 225 lbs

DB Bulgarian squats - RI 2 minutes
5x5 each side w/ x2 35 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 45 lbs

roll outs from knees - RI 60 seconds
10x4 BW

2 reps chin ups on rectangular bar between most sets.
I did ~12 sets total, so ~ 24 reps. Just throwing in some more chin ups volume to increase my chin up ability.

Done. Awesome session.

 

[fufu]

Today -

warm up

weighted chin ups - RI 2 minutes
6x5 +10 lbs

flat DB bench press - RI 2 minutes
4x5 w/ x2 70 lbs
2x10 w/ x2 60 lbs

unilateral DB row - RI 2 minutes
5x5 each side 90 lbs

standard plank - RI 45 seconds
6x15 seconds

hip mobility

treadmill:
15 minutes varying speeds and inclines

Good stuff. I don't think I mentioned it, but I am doing a cut currently. I have done 1 week so far, and I'll do another 3-5 depending on how I feel
and my results.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes on sets of 3, RI 3 minutes on sets of 10
5x3 195 lbs
2x10 165 lbs

unilateral DB RDL - RI 2 minutes
3x6 each side w/ x2 45 lbs

barbell RDL - RI 2 minutes
3x5 215 lbs
2x10 195 lbs

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

side plank - RI 60 seconds
4x25 seconds each side

treadmill:
time(min)/speed/incline
2/3.0/0.0
1.33/4.0/0.0
1.33/4.0/3.0
1.33/4.0/6.0
1.33/4.0/9.0
1.33/4.0/12.0
2/4.0/0.0
2/3.0/0.0

Done.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 90 seconds
5x5 each side 45 lbs

BW chin ups - RI 90 seconds (neutral grip)
1x1,2,3,4,5,5,6,7,6,5,5,4,3,2,1,1
60 total chin ups

KB swing - RI 60 seconds
10x6 w/ 91.5 lb KB
MHR: 170
AHR: 151

BW push ups - RI 60 seconds
8x10

Some hip mobility.

Done.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes on sets of 3, RI 3 minutes on sets of 10
5x3 285 lbs
2x10 235 lbs

DB Bulgarian squat - RI 2 minutes
5x5 each side w/ x2 40 lbs

calf raise - RI 2 minutes
3x15 w/ x2 55 lbs

roll out from knees - RI 60 seconds
10x5 BW

Chin up sets between many sets. 15 sets of 2. 30 total chin ups. (pronated grip, mostly on rectangular bar)

Done. Good session. I got back into skateboarding last week, and it gives me some of the worst soreness and fatigue in some of my hip flexors. I literally can't bring my knee up to 90 degrees unless I focus 100% intently on doing it. It hurts so bad.

 

[fufu]

weighted chin ups - RI 2 minutes
6x5 + 15 lbs

flat db bench press - RI 2 minutes
4x5 w/ x2 75 lbs
2x10 w/ x2 65 lbs

unilateral DB row - RI 2 minutes
5x5 each side 95 lbs

standard plank - RI 40 seconds
6x20 seconds

hip mobility.

Done.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes on sets of 3, 3 minutes on sets of 10
5x3 205 lbs
2x10 175 lbs

unilateral DB RDL - RI 2 minutes
3x6 each side w/ x2 50 lbs

barbell RDL - RI 2 minutes
3x5 225 lbs
2x10 205 lbs

calf raise - RI 90 seconds
3x12 w/ x2 65 lbs

side plank - RI 60 seconds
4x30 seconds each side.

treadmill:
time/speed/incline
2/3/0
1.66/4/0
1.66/4/3
1.66/4/6
1.66/4/9
1.66/4/12
2/4/0
2/3/0

Done.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 90 seconds
5x5 each side 50 lbs

BW chin up - RI 90 seconds (neutral grip)
1x1,2,3,4,5,5,5,6,7,6,5,5,5,4,3,2,1
69 total chin ups

KB swing - RI 60 seconds
10x7 w/ 91.5 lb KB
max heart rate: 171 BPM
average heart rate: 151 BPM

BW push up - RI 90 seconds
8x12

some hip mobility

Done. Good stuff.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes on sets of 3, 3 minutes on sets of 10 (DOH grip on all sets)
5x3 295 lbs
2x10 245 lbs

DB Bulgarian squat - RI 2 minutes
5x5 w/ x2 45 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 65 lbs

roll out from knees - RI 60 seconds
10x6 BW

chin up sets between reps: 19x2 and 1x10 = 48 total chin ups (38 pronated on square bar, set of 10 neutral on round bar)

Done.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes (neutral grip
6x5 +20 lbs

flat DB bench press - RI 2 minutes on sets of 5, 3 minutes on set of 12
4x5 w/ x2 80 lbs
2x12 w/ x2 60 lbs

unilateral DB row - RI 2 minutes
5x5 each side 100 lbs

standard plank - RI 45 seconds
6x25 seconds

hip mobility.

I felt so great today.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
5x3 215 lbs

unilateral DB RDL - RI 2 minutes
3x6 each side w/ x2 55 lbs

barbell RDL - RI 2 minutes
5x5 235 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 75 lbs

side planks - RI 60 seconds
3x35 seconds each side

treadmill:
minutes/speed/incline
2/3/0
2/4/0
2/4/3
2/4/6
2/4/9
2/4/12
2/4/0
2/3/0

Done. I felt exhausted today from the start. Front squats felt unusually heavy. I was having a really unexpectedly hard time with them. Maybe it was
because I skateboarded a lot yesterday and today...pushing up those hills really gasses my quads, even flat ground if I go long enough. Strangely, DB RDLs felt great.

I've been on a cut for just over 4 weeks now. Waist measurement went from 33.75" to 32.5". I'm gonna stop this cut soon, I just wanted to do a quick one.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 90 seconds
5x5 each side 55 lbs

BW chin up - RI 90 seconds (neutral grip)
1x1,2,3,4,5,6,7,8,7,6,5,4,3,2,1,6
total chin ups: 70

KB swing - RI 60 seconds
10x8 w/ 91.5 lb KB
MHR: 171
AHR: 150

BW push ups - RI 90 seconds
6x14

some hip mobility.

I am toast. Holy shit.

 

[fufu]

Today -

warm up

deadlift - RI 2 on sets of 3, 3 on sets of 10 (DOH grip, chalk)
5x3 305 lbs
2x10 255 lbs

DB Bulgarian squat - RI 2 minutes
5x5 each side w/ x2 50 lbs

calf raise - RI 2 minutes
3x15 w/ x2 75 lbs

roll outs from knees - RI 60 seconds
10x7 BW

Done.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes (neutral grip)
6x5 +25 lbs

flat DB bench press - RI 3 minutes
5x3 w/ x2 85 lbs

unilateral DB row - RI 2 minutes
5x5 each side 105 lbs

standard planks - RI 45 seconds
6x30 seconds

hip mobility.

Chin ups felt really strong. Bench pressing was super tough.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
5x3 225 lbs

unilateral DB RDL - RI 2 minutes
4x6 each side w/ x2 60 lbs

barbell RDL - RI 2 minutes
5x5 245 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 85 lbs

side planks - RI 60 seconds
3x40 seconds each side

treadmill:
minutes/speed/incline
2/3/0
2/4/0
2.33/4/3
2.33/4/6
2.33/4/9
2.33/4/12
2/4/0
2/3/0

Done.

 

[fufu]

Today -

warm up

unilateral KB OHP - RI 2 minutes
1x3 each side 65 lbs
4x4 each side 65 lbs

BW chin up - RI 90 seconds (neutral grip)
1x1,2,3,4,5,6,7,8,5,1,2,3,4,5,6,7,8,5
total chin ups: 82

KB swing - RI 60 seconds
10x10 w/ 91.5 lb KB
MHR: 168
AHR: 153

BW push up - RI 2 minutes
6x16

hip mobility.

Awesome session. I'm exhausted.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes on sets of 3, 3 minutes on sets of 10 (DOH grip, chalk)
5x3 315 lbs
2x10 265 lbs

DB bulgarian squat - RI 2 minutes
5x5 each side w/ x2 55 lbs

calf raise on leg press - RI 2 minutes
3x15 w/ x2 85 lbs

roll outs from knees - RI 60 seconds
10x8 BW

Done.

Great session.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
2x3 w/ x2 90 lbs (these felt unusually difficult, so I just stopped them, I felt like I was at risk for injury)

weighted chin up - RI 2 minutes (neutral grip)
6x5 +30 lbs

unilateral DB row - RI 2 minutes
5x5 each side 110 lbs

standard plank - RI 45 seconds
6x35 seconds

BW push ups -
1x20

hip mobility.

Last workout of this phase. Time to go on a little vacation.

 

[fufu]

First day back after 6 days off.

Today -

warm up

front squat - RI 2 minutes
5x5 155 lbs

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

barbell RDL - RI 2 minutes
5x5 205 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 55 lbs

side planks - RI 60 seconds
4x20 seconds each side.

Done. Good stuff.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 90 seconds
5x6 each side 40 lbs

BW chin ups - RI 60 seconds (neutral grip)
1,2,3,4,5,6,7,6,5,4,3,2,1
49 total chin ups

KB swing - RI 60 seconds
12x5 w/ 91.5 lb KB
MHR: 154
AHR: 134

BW push up - RI 90 seconds
10x8

hip mobility.

Awesome session.