Fu Fu's l337 journal

[raysd21]

Another thing to add to the injury occurrence: In addition to all the lower back volume, I'm been on a calorie deficit and been skating on some of my off days. I think I've just been overworking myself.

Sorry to hear about your injury. Rub some dirt on it. That's what we did in high school baseball. That baseball diamond dirt has some magical healing qualities for sure. Anywho...

Just curious why your cat has a sailors hat on bro....or is that some sort of captains hat?

 

[raysd21]

I'm still trying to figure out why fufu's avatar is a cat with a sailors cap....

 

[fufu]

First day back training after a week+ off. I'll be on a slight caloric surplus, to slowly gain some muscles with minimal fat gains.

Today -

warm up

front squat - RI 2 minutes
3x3 155 lbs
2x10 135 lbs

unilateral DB RDL - 2 minutes
3x5 each side w/ x2 35 lbs

barbell RDL - RI 2 minutes
3x8 185 lbs (DOH, chalk)

leg extension - RI 90 seconds
2x15 #115

calf raise on leg press - RI 2 minutes
3x12 #160

side plank - RI 60 seconds
3x20 seconds each side

circuit: RI 60 seconds
10 KB swing w/ 40 lb KB
10 goblet squat w/ 20 lb KB
10 OHP w/ x2 20 lb KBs
10 row w/ x2 30 lb KBs
5 rounds

Done. Great session back. Back felt a bit stiff and slightly achey in certain positions/ROMs, but the discomfort/pain is very mild. Back feels fine now.

 

[fufu]

I'm still trying to figure out why fufu's avatar is a cat with a sailors cap....

It's a portrait of the 14th century navigator Captain D.L. Katzenacht, the first non-human seafarer to complete the voyage successfully across the Bering Straight.

 

[raysd21]

It's a portrait of the 14th century navigator Captain D.L. Katzenacht, the first non-human seafarer to complete the voyage successfully across the Bering Straight.

I just don't get it. It's a fucking cat....

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +10 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 65 lbs

unilateral DB row - RI 2 minutes
3x10 each side 80 lbs

standard plank - RI 40 seconds
5x20 seconds

machine chest press - RI 90 seconds
3x12 #120

EZ bar curl (wide grip) -
2x10 w/ 50 lbs
super set w/
OH rope elbow extension -
2x10 #100
RI - 60 seconds

hip mobility

Yes.

 

[raysd21]

I get it now. The cat was just along in the boat. Ok.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
3x3 275 lbs
2x10 225 lbs
DOH grip, chalk, all sets

DB Bulgarian squat - RI 2 minutes
4x8 each side w/ x2 30 lbs

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

roll outs from knees - RI 60 seconds
5x5 BW

treadmill:
incline: 12.0
speed: 3.0
duration: 10 minutes

Done.

 

[fufu]

Today -

warm up

unilateral OHP - RI 2 minutes
4x10 each side 40 lbs

BW chin up - RI 2 minutes
1x8,7,6,5 (neutral grip)

BW push ups - RI 2 minutes
5x10

alternating DB curl - RI 90 seconds
3x10 each side w/ x2 30 lbs

by the horns KB OH bilateral elbow extension - RI 90 seconds
3x10 w/ 35 lbs

hip mobility.

Done

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
3x3 165 lbs
2x10 145 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 40 lbs

barbell RDL - RI 2 minutes
3x8 195 lbs

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

leg extension - RI 90 seconds
2x15 #120

side plank - RI 60 seconds
3x25 seconds each side

complex - RI 60 seconds
20 kb swing w/ 35 lbs
20 goblet squat w/ 20 lbs
3 rounds

treadmill:
incline: 12.0
speed: 3.0
duration: 10 minutes

Done.

 

[raysd21]

fufu's 1337 Journal

Your diet will set you free.

You know what sets me free?

Chocolate peanut butter oatmeal...

Mother fucking delicious.

 

[fufu]

You know what sets me free?

Chocolate peanut butter oatmeal...

Mother fucking delicious.

That was my pre-gym meal yesterday. Add a little cinnamon in that...yup.

 

[raysd21]

I'm contemplating setting myself free right now...

But it is my low carb day and it is chicken and ceaser salad time....

CPB oatmeal we will have our time together soon I promise you...

I think my estro is high again...fuck...

 

[fufu]

I'm contemplating setting myself free right now...

But it is my low carb day and it is chicken and ceaser salad time....

CPB oatmeal we will have our time together soon I promise you...

I think my estro is high again...fuck...

The longer you wait, the more intense your inevitable reunion will be...maybe even boner inducing?

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +15 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 70 lbs

unilateral DB row - RI 2 minutes
3x10 each side 85 lbs

standard plank - RI 40 seconds
5x25 seconds

machine chest press - RI 90 seconds
3x12 #140

EZ bar curl (wide grip) -
3x10 w/ 60 lbs
super set w/
rope OH elbow extension -
3x10 #110
RI - 60 seconds

hip mobility

Done. Awesome session, everything felt great. I am feeling the strengthening effects of the caloric surplus. I haven't felt that in a while.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
3x3 285 lbs
2x10 235 lbs
(DOH grip, chalk)

DB Bulgarian squat - RI 2 minutes
4x8 each side w/ x2 35 lbs

calf raise on machine leg press - RI 2 minutes
3x15 #175

roll outs from knees - RI 60 seconds
5x6 BW

KB circuit - RI 2 minutes
12 swing w/ 40 lbs
12 goblet squat w/ 20 lbs
12 OHP w/ x2 20 lbs
12 row w/ x2 30 lbs
3 rounds

Done. Today's session kicked my ass. The Bulgarian squats really taxed me.

 

[raysd21]

The longer you wait, the more intense your inevitable reunion will be...maybe even boner inducing?

The reunion was this morning. If I used any more chocolate.... boner induction would have been inevitable.

My new morning mantra will be....

More chocolate, more cawk. : /

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2 minutes
4x8 each side 45 lbs

BW chin up - RI 2 minutes
1x9,8,7,6 (neutral grip)

BW push up - RI 2 minutes
5x12

alternating DB curl - RI 90 seconds
3x8 each side w/ x2 35 lbs

KB OH bilateral elbow extension - RI 90 seconds
3x12 w/ 35 lbs

some hip mobility

Done.

 

[fufu]

Today -

warm up

front squat - RI 2 minutes
3x3 w/ 175 lbs
2x10 w/ 155 lbs

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

barbell RDL - RI 2 minutes
3x8 w/ 205 lbs

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

leg extension - RI 90 seconds
2x15 #140

side plank - RI 60 seconds
3x30 seconds each side

KB circuit - RI 60 seconds
20 KB swing w/ 35 lbs
20 goblet squat w/ 20 lbs
4 rounds

Done. Awesome session. Everything felt really strong. I felt in good shape during the endurance work at the end.

 

[fufu]

Today -

warm up

weighted chin up - RI 2 minutes
5x5 +20 lbs (neutral grip)

flat DB bench press - RI 2 minutes
5x5 w/ x2 75 lbs

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

standard plank - RI 40 seconds
5x30 seconds

machine chest press - RI 90 seconds
3x12 #160

EZ bar curl (wider grip) -
3x10 w/ 70 lbs
super set w/
OH rope elbow extension -
3x10 #120
RI - 90 seconds

hip mobility.

Another awesome session. I love me some caloric surplus for strength gains.

 

[raysd21]

Another awesome session. I love me some caloric surplus for strength gains.

You tell em fu fu.

Calories for strength.

Protein to build muscle.

These fags dieting all the time with there fucking ground turkey can suck my dick.

 

[fufu]

You tell em fu fu.

Calories for strength.

Protein to build muscle.

These fags dieting all the time with there fucking ground turkey can suck my dick.

If they sucked your dick, they wouldn't even do you the courtesy of swallowing because it wouldn't fit in their macros.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
3x3 295 lbs
2x10 245 lbs
(DOH grip, chalk)

DB Bulgarian squat - RI 2 minutes
4x8 each side w/ x2 40 lbs

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

roll outs from knees - RI 60 seconds
5x7 BW

circuit - RI 2 minutes
12 KB swing w/ 35 lbs
12 goblet squat w/ 20 lbs
12 OHP w/ x2 20 lbs
12 row w/ x2 30 lbs
4 rounds

Awesome session. Note on the deadlift: pulling the bar back while simultaneously pressing my feet into the ground (in a sort of backwards rotation) was a good internal cue for me today. It really helped me rip the bar off the ground.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2.5 minutes
4x8 each side w/ 50 lbs

BW chin ups - RI 2 minutes
1x10,9,8,7 (neutral grip)

BW push ups - RI 2 minutes
5x14

alternating DB curl - RI 90 seconds
3x6 each side w/ x2 40 lbs

OH KB elbow extension - RI 60 seconds
3x14 w/ 35 lbs

some hip mobility

Done. Great session.

 

[raysd21]

If they sucked your dick, they wouldn't even do you the courtesy of swallowing because it wouldn't fit in their macros.

I would time it on thier cheat day so they wouldn't have an excuse.

 

[fufu]

lol

 

[fufu]

Today -

front squat - RI 2 minutes
3x3 185 lbs
2x10 165 lbs

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

barbell RDL - RI 2 minutes
3x8 w/ 215 lbs

calf raise on leg press - RI 2 minutes
3x12 w/ x2 95 lbs

leg extension - RI 90 seconds
2x15 #160

side plank - RI 60 seconds
3x35 seconds each side

KB work - RI 60 seconds
20 swings w/ 35 lbs
20 goblet squats w/ 20 lbs
5 rounds

Done. Awesome session. Everything felt great.

 

[fufu]

Today -

warm up

weighted chin up - RI 3 minutes
5x5 +25 lbs (neutral grip)

flat DB bench press - RI 3 minutes
5x5 w/ x2 80 lbs

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

standard plank - RI 40 seconds
5x35 seconds

machine chest press - RI 90 seconds
3x12 #180

EZ bar curl (wider grip) -
3x10 w/ 80 lbs
super set w/
OH rope elbow extension -
3x10 #130
RI - 90 seconds

hip mobility.

Awesome session. Everything felt really strong.

 

[fufu]

Today -

warm up

deadlift - RI 2 minutes
3x3 305 lbs
2x10 255 lbs

DB Bulgarian squat - RI 3 minutes
4x8 each side w/ x2 45 lbs

calf raise on leg press - RI 2 minutes
2x15 w/ x2 95 lbs

roll outs from knees - RI 60 seconds
5x8 BW

circuit - RI 2 minutes
12 KB swings w/ 35 lbs
12 goblet squats w/ 20 lbs
12 OH press w/ x2 20 lbs
12 bent over row w/ x2 30 lbs
5 rounds

Awesome session. Deadlifts felt awesome. Bulgarian squats were brutal.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 2.5 minutes
4x6 each side w/ 55 lbs

BW chin ups - RI 2.5 minutes
1x11,10,9,8 (neutral grip)

BW push up - RI 2 minutes
5x16

alternating DB curl - RI 90 seconds
3x6 each side w/ x2 45 lbs

by the horns OH KB elbow extension - RI 90 seconds
3x15 w/ 35 lbs

hip mobility

Awesome session.