Fu Fu's l337 journal

[fufu]

Today -

warm up

front squat - RI 2-3 minutes
5x3 215 lbs

unilateral DB RDL - RI 2-3 minutes
3x5 each side w/ x2 75 lbs

barbell RDL - RI 2-3 minutes
3x5 255 lbs

standing calf raise machine - RI 2 minutes
4x12 #120

conditioning: 45 lb KB used
15 swings
15 goblet squats
60 second RI
5 rounds

MHR: 192
AHR: 172

Done. Front squats felt great. Conditioning was brutal.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x8 w/ x2 75 lbs

weighted chin up - RI 3 minutes
2x5 +40 lbs
3x4 +40 lbs (all sets neutral grip)

standard plank - RI 60 seconds
5x35 seconds

unilateral DB row - RI 2 minutes
4x10 each side 90 lbs

alternating DB curls -
3x8 w/ x2 40 lbs
super set w/
cable push downs -
3x12 #120

hip mobility

Done.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
5x5 345 lbs (MG, no chalk)

DB Bulgarian squats - RI 2 minutes
5x5 each side w/ x2 55 lbs

YMCA leg press calf raise - RI 2 minutes
1x12 175, 190, 205, 205

roll outs from knees - RI 90 seconds
4x11 BW

treadmill:
speed: 3.0
incline: 15.0
duration: 28 minutes (not including warm up and cooldown)

MHR: 180
AHR: 168

Awesome session. Everything felt strong.

 

[fufu]

Today -

warm up

DB unilateral OHP - RI 3 minutes
5x5 each side 65 lbs

unilateral low/mid cable row (notch #15 is seen just above lever for height position)- RI 2-3 minutes
6x8 each side #130

BW push ups - RI 2 minutes
5x16

EZ bar curl - RI 2 minutes
3x10 bar +60 lbs

elbow extension machine - RI 2 minutes
3x12 #90

hip mobility

Everything felt great.

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
4x3 225 lbs
1x8 225 lbs

unilateral DB RDL - RI 3 minutes
3x6 each side w/ x2 75 lbs PR

DB RDL - RI 2 minutes
2x12 w/ x2 75 lbs

forgot to do calves and side planks, wtf! I never forgot my exercises.

conditioning:
RI 60 seconds
45 lb KB used
10 swing
10 squat
6 rounds

MHR: 182
AHR: 160

Everything felt really good, especially the squats. Unilateral RDLs were tough as fuck.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x6 each side w/ x2 80 lbs

weighted chin up - RI 3 minutes
5x4 +45 lbs

standard plank - RI 60 seconds
5x40 seconds

unilateral DB row - RI 2 minutes
4x10 each side w/ 95 lbs

low cable curl -
3x10 #90
super set w/
cable push down -
3x12 #130
RI - 90 seconds

treadmill:
speed: 3.0
incline: 15.0
duration: 10 minutes

hip mobility

Awesome workout. Everything felt really strong. I find if I place the plate tightly behind my legs on the weighted chin up, I am more rigidity and am stronger.

 

[fUnc17]

Workouts lookin' great brother! Glad to see your still around. You still training Jiu jits?

 

[fufu]

Thanks man. I haven't done BJJ in a while, but I'm likely moving back to where the place I used to train is. I might start again. I think about it all the time, but with weight lifting, manual therapy, and guitar playing, I'm not sure my body can take more stress healthfully.

How are you doing? What are you up to these days?

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
5x5 355 lbs

DB Bulgarian squat - RI 2 minutes
5x5 each side w/ x2 60

calf raise on leg press - RI 2 minutes
4x12 #220

roll outs from knees - RI 90 seconds (2.5 minute RI before last set)
4x12 BW

Done. Awesome session. Everything felt strong.

 

[fUnc17]

Thanks man. I haven't done BJJ in a while, but I'm likely moving back to where the place I used to train is. I might start again. I think about it all the time, but with weight lifting, manual therapy, and guitar playing, I'm not sure my body can take more stress healthfully.

How are you doing? What are you up to these days?

I hear ya, its a balancing act for sure. Even if I could only train once per week Jits, I would. Manual therapy, that's great man glad to see your doing well!

 

[fufu]

I hear ya, its a balancing act for sure. Even if I could only train once per week Jits, I would. Manual therapy, that's great man glad to see your doing well!

Thanks!

You're right, I don't have to go crazy and train x3 a week. I'm so used to taking things 100% most of the time.

What have you been up to?

 

[fufu]

Today -

warm up

unilateral DB OHP press - RI 3 minutes
5x3 each side w/ 70 lbs (failed 3rd rep on L side of last set)

unilateral low cable row - RI 3 minutes
6x8 each side #140

BW push up - RI 3 minutes
4x18

EZ bar curls - RI 2 minutes
3x15 w/ 50 lbs

OH rope cable elbow extension - RI 2 minutes
3x15 #100

hip mobility

Awesome session. Everything felt really good. My L side got a little wobbly on the last rep of OHP, and I lost the groove. Tried to +1 it, but I had nothing left.

 

[fufu]

Today -

front squat - RI 3 minutes
5x3 235 lbs

unilateral DB RDL - RI 2 minutes
4x4 w/ x2 80 lbs

DB RDL - RI 2 minutes
3x6 w/ x2 120 lbs (chalk)

calf raise on leg press - RI 2 minutes
4x12 #235 lbs

Done. Good stuff.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
4x6 w/ x2 85 lbs

weighted chin up - RI 3 minutes
4x4 +50 lbs

standard plank - RI 60 seconds
4x45 seconds

unilateral DB row - RI 2 minutes
3x10 each side 100

low cable curl - RI 2 minutes
3x10 #100

cable push down - RI 2 minutes
3x10 #140

hip mobility

Awesome session. Everything felt really strong. I cut a set off of most exercises cause I had to fit this session in before work. Weight ~190-191 lbs. On a mild caloric surplus.

 

[fufu]

RHR: 56 BPM

Down from 63 BPM measured on 3/7.

 

[fufu]

Today -

warm up

deadlift - RI 3-4 minutes
5x5 365 lbs (chalk, MG)

DB Bulgarian squat - RI 2-3 minutes
5x5 each side w/ x2 65 lbs

calf raise on leg press - RI 2 minutes
4x12 #235

roll outs from knees - RI 2 minutes
3x13 BW

Awesome, awesome session. Deadlifts felt amazing.

 

[Vieope]

Awesome, awesome session.

So... you again insist in staying alive.

 

[fufu]

Today -

warm up

unilateral DB OHP - RI 3 minutes
5x6 each side 60 lbs

unilateral low cable row - RI 3 minutes
5x8 #150

BW push up - RI 3 minutes
3x20

EZ bar curl - RI 2 minutes
2x15 w/ 60 lbs
1x15 w/ 40 lbs

OH rope elbow extension - RI 2 minutes
3x15 #110

hip mobility

Awesome session. Everything felt strong, especially the OHP.

 

[fufu]

So... you again insist in staying alive.

Doing my best. I'm taking this alive thing day to day.

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
4x3 245 lbs

unilateral DB RDL - RI 2-3 minutes
3x4 each side w/ x2 85 lbs PR

barbell RDL - RI 2 minutes
3x5 275 lbs

calf raise - RI 2 minutes
4x10 #250

leg extension - RI 60 seconds
1x10 #205,190,175,160,145,130

Done. Awesome session. Front squats were tough, but form was solid. Hittin' PR's...oh yeah. Those don't come to often these days.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x5 w/ x2 90 lbs

weighted chin up - RI 3 minutes
4x4 +55 lbs

standard plank - RI 90 seconds
4x50 seconds

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

low cable curl - RI 2 minutes
3x10 #110

cable push down - RI 2 minutes
3x10 #150

Awesome session. Everything felt really strong. Weighted chin ups were tough, but doable. I'll knock those down to sets of 3 next week. I'll knock to DB pressing to sets of 4. I have about another week or two before I take a week break.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
4x5 375 lbs (chalk, MG)

DB Bulgarian squats - RI 3 minutes
4x5 each side w/ x2 70 lbs

calf raise on leg press - RI 2 minutes
3x10 #265

roll outs from knees - RI 2 minutes
3x14 BW

Awesome session. Deadlifts felt suprisingly light, easier than last week actually. Bulgarians were tough, but nothing too bad. Gotta love a calorie surplus.

 

[fufu]

Today

warm up

unilateral DB OHP - RI 3 minutes
4x6 each side 65 lbs

unilateral low cable row - RI 2-3 minutes
5x8 each side #160

BW push ups - RI 3 minutes
3x22

EZ bar curl - RI 2 minutes
3x12 w/ 70 lbs

OH rope elbow extension - RI 2 minutes
3x12 #120

Done. Awesome session. I was really pushing my strength to the limit today with how I the sets/reps/intensity set up. Almost ready for a week off. I'm going train at least 2 more sessions before the 7 day break.

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
3x3 255 lbs
1x5 255 lbs

unilateral DB RDL - RI 3 minutes
3x4 each side w/ x2 90 lbs

barbell RDL - RI 3 minutes
3x5 w/ 295 lbs

calf raises on leg press - RI 2 minutes
3x10 #280

leg extension - RI 2 minutes
3x15 #190

Awesome workout. Really tough lifting, but I felt strong as fuck. That last set of front squats was magical, form was on, and I was going super deep. Got super psyched for it. I am really feeling that fatigue that only comes at the end of a training phase. Just a few more workouts till a break.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x3 w/ x2 95 lbs

weighted chin up - RI 3 minutes (neutral grip
1x3 60, 62.5, 65, 67.5, 70 PR

standard planks - RI 2 minutes
3x60 seconds

unilateral DB row - RI 3 minutes
3x8 each side 120 lbs

low cable curl - RI 2 minutes
3x10 #120

cable push down - RI 2-3 minutes
3x10 #160

Awesome session. Everything felt really strong. Form was solid on everything, especially the benching. Feeling good about the weighted chin up PR.

 

[fufu]

Today -

warm up

deadlift - RI 3 minutes
1x2,2,1 385 (chalk, mixed grip)

DB Bulgarian squats - RI 3 minutes
4x5 each side w/ x2 75 lbs

roll outs from knees - RI 2.5,3 minutes
3x15 BW

calf raise on leg press - RI 2 minutes
4x10 #280

Deadlifts were not there today. I expected to hit 4x5 at 385, but my strength wasn't there, and my form was buckling a bit. I just had to let those go. Bulgarian squats were good, but super brutal today. One more workout then a week off. I'm feeling pretty beat up.

 

[fufu]

5/28/15 -

warm up

unilateral DB OHP - RI 3 minutes
4x8 each side 60 lbs

unilateral low cable row - RI 3 minutes
3x8 #170
2x12 #130

straight bar curl - RI 2 minutes
1x10 w/ 80 lbs
1x10 w/ 85 lbs
1x8 w/ 85 lbs

OH elbow extension - RI 2 minutes
2x12 #130
1x10 #130

Awesome session. Last workout of the phase. Time for a week off.

 

[fufu]

Today -

warm up

front squat - RI 3 minutes
5x6 185 lbs

unilateral DB RDL - RI 2 minutes
3x5 each side w/ x2 70 lbs

barbell RDL - RI 2 minutes
3x8 225 lbs (DOH grip, chalk)

calf raise on leg press - RI 2 minutes
4x12 #205

leg extension - RI 90 seconds
2x15 #160

side plank - RI 60 seconds
3x15 seconds each side

Done. Awesome session. Everything felt light and strong.

 

[fufu]

Today -

warm up

flat DB bench press - RI 3 minutes
5x10 w/ x2 65 lbs

weighted chin ups - RI 3 minutes
4x6 +25 lbs (neutral grip)

standard plank - RI 60 seconds
5x25 seconds

unilateral DB row - RI 2-3 minutes
3x12 each side 80

EZ bar curl - RI 2 minutes
3x15 w/ 40 lbs

cable push down - RI 2 minutes
3x15 #100

Awesome session. Skill on a caloric surplus. I'll continue the surplus as long as I can, but I won't go longer than this new phase I just started with my last squat workout. Eating so much can be a pain in the ass. I might make it to 200...we will see. I think I'm still around 195 lbs.

 

[fufu]

Today -

warm up

deadlift - RI 3-4 minutes
4x8 315 lbs (chalk, DOH)

DB Bulgarian squat - RI 2-3 minutes
4x8 each side w/ x2 40 lbs

calf raise on leg press - RI 2 minutes
3x15 #205

roll outs from knees - RI 90 seconds
4x9 BW

Done. Deadlifts really took it out of me. They felt heavier than they should have, but 8 reps is a lot when it comes to deadlifts. I felt out of it this morning, and it was hard to get my head into the pulls. We will see how I feel next week. It isn't uncommon that the following week feels stronger than the last, despite increasing the weight.