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Fu Fu's l337 journal

Yesterday -

warm up

bench press -
5x7 w/ 220 lb (felt really solid. progress by 5)

close grip bench press -
2x14 w/ 170 lbs (felt way easier than expected. progress by 5)

spider row -
4x9 w/ 175 lb

doubled up band push down -
2x18

hip mobility
shoulder mobility
t-spine mobility

Good stuff.
 
Yesterday -

warm up

deadlift - (DOH, no belt as usual)
5x5 w/ 295 lb

back squat - (no belt or knee sleeves)
3x10 w/ 245 lb (accidentally progressed 20 lb from last session, but that's okay. progress by 10 lb next week)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Last edited:
Waist measurement this morning after urinating before eating is 32.85", (top edge of tape on bottom edge of navel). That's 0.525" lost in the past week. I haven't been below a 33" waist for probably about 5 years.
 
Yesterday -

incline bench press -
4x7 w/ 205 lb volume PR (easier than expected, stick with 4x7 next session)

OHP -
2x10 w/ 130 lb progress by 5

incline spider row -
5x12 w/ 165 lb progress by 10

barbell OHEE -
2x10 w/ 110 (2x9 next session)

hip mobility
shoulder mobility
t-spine mobility

Great session.
 
/Yesterday -

warm up

deadlift -
3x3 w/ 345 lb

unilateral RDL -
3x5 each side w/ 75 lb

back squat - (L knee sleeves, no belt)
3x5 w/ 285 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Yesterday -

warm up

bench press -
5x7 w/ 225 lb progress by 5, either do 3-4x7 next week, or bump down to 6 rep sets

close grip bench press -
2x14 w/ 175 lb PR progress by 5

spider row -
4x9 w/ 185 lb

band push down -
3x20

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
BW = 191 lb

Waist measurement same as last time = 32.85"
 
8/13/2021

deadlift - (DOH, no belt)
3x5 w/ 305 lb

back squat - (L knee sleeves, no belt)
3x10 w/ 250 progress by 10

hip mobililty
t-spine mobility
shoulder mobility

Good stuff.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
After ~4.5 months of rehabbing my low back injury and lifting significantly lighter weights, I am considering myself 100% recovered, as I've had a week of absolutely zero back pain or nerve sensation/pain, even when sitting with a rounded back for a long time (which was my biggest pain trigger) and previous to that, I had only very mild and infrequent nerve sensation for more than a month.

I'm not going to be lifting heavy again anytime soon, and I think I'll change my training significantly very soon.
 
Yesterday -

incline bench -
4x7 w/ 210 lb PR

OHP -
2x8 w/ 135 lb

incline spider row -
4x12 w/ 175 lb

barbell OHEE -
2x9 w/ 115 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

deadlift - (MG, no belt)
3x3 w/ 355 lb

back squat - (L knee sleeves, no belt)
3x5 w/ 290 lb

unilateral RDL -
3x5 each side w/ 80 lb

hip mobility
t-spine mobililty
shoulder mobility

Good stuff.
 
Yesterday -

bench press -
5x7 w/ 230 lb (felt surprisingly easy. aim for 3-5x7 next week, progress by 5)

close grip bench press -
2x14 w/ 180 lb progress by 5

spider row -
4x9 w/ 195 lb

bilateral band push down -
3x12

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Yesterday -

warm up

deadlift - (DOH, chalk, no belt)
3x5 w/ 315 lb

back squat - (L knee sleeves, belt 5th notch, quite is actually pretty loose, but does offer some abdominal compression when I take big breaths in. first time using belt since my injury back in late March)
3x10 w/ 255 lb progress by 5

hip mobility
t-spine mobility
shoulder mobility
 
Today -

warm up

incline bench press -
2x7 w/ 215 lb PR
1x6 w/ 215 lb (so close on 7th rep)

OHP -
2x6 w/ 140 lb

OHEE -
1x6 w/ 120 lb (tried right after OHP, which isn't usual, definitely couldn't press well due to fatigue)

spider row -
3x12 w/ 185 lb

band push down bilateral -
2x25

hip mobility
t-spine mobility
shoulder mobility
 
Yesterday -

warm up

deadlift - (no belt)
3x3 w/ 365 lb (mixed grip)

back squat - (belt 5th notch, which is fairly loose, and L knee sleeves)
3x5 w/ 295 lb

unilateral RDL -
3x5 each side w/ 85 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
8/28/2021

bench press -
3x7 w/ 235 lb (no grinders, all reps went well)

close grip bench press -
2x14 w/ 185 lb

spider row -
3x9 w/ 205 lb

band bilateral push down -
3x23

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
9/1/2021

deadlift -
3x5 w/ 325 lb (DOH, chalk, no belt)

back squat -
3x10 w/ 260 lb (L knee sleeves, belt 5th notch (loose))

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Yesterday -

warm up

incline bench press -
1x7 w/ 220 lb PR (last rep was perhaps biggest incline bench grinder of my life. solid PR at 188 lb BW)
1x4 w/ 220 lb

OHP -
2x5 w/ 145 lb

spider row -
3x12 w/ 195 lb PR

band push down bilateral -
2x26

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
9/5/2021

deadlift -
bunch of sets with 315 lb. Kept it light because I was having re-injury hesitancy. Didn't want to re warm up and re-focus to break through the mental barrier.

squat - (L knee sleeves, loose belt)
3x3 w/ 300 lb
 
Yesterday -

bench press -
3x7 w/ 240 lb

close grip bench press -
1x14 w/ 190 lb PR
1x13 w/ 190 lb

spider row -
3x9 w/ 215 lb

bilateral band push down -
2x30

hip mobility
t-spine mobility
shoulder mobility
 
Today -

warm up

DB bench press -
3x8 w/ x2 75 lb

chin up -
3x8 BW

OHP -
3x10 w/ 95

DB row -
3x8 each w/ 80 lb

cable curl -
2x15 #70

cable push down -
2x15 #90

hip mobility
t-spine mobility
shoulder mobility
 
9/19/2021

back squat (high/mid bar) - (no belt, no knee sleeves)
3x5 w/ 225 lb (1st time doing non-low bar in about a year)

RDL - (DOH, no chalk)
3x5 w/ 185 lb (very easy, but taking it light since it's been a while with these)

single leg leg press -
3x10 each side w/ x2 45 lb (set position as halfway, foot position as low on platform as possible to get as quad dominant as possible)

bar on back hyper extension -
3x10 w/ 20 lb (set the position at #3)

hip mobility
t-spine mobility
shoulder mobility

Traveling. Last session was 1st time using a public gym since early March 2020. Keeping things lights, re-assessing goals, kind of in a transition period where I'm just doing general strength training. I was attacking powerlifting training for about 3 years, right up until my back injury in March this year. Feels weird to not be working toward goals, but also not weird. I was burning out on training before the injury. It's strange to do these fast sessions where I'm not grinding at all.
 
Last edited:
9/21/2021

unilateral DB OHP -
3x8 each side w/ 45 lb

weighted chin up -
3x4 +25 lb

pause bench -
3x5 w/ 185 lb

low cable row -
3x10 #170

OHEE barbell -
2x10 w/ 70

DB curl -
2x10 w/ x2 25 lb
 
9/23/2021

trap bar DL -
3x5 w/ 275 lb

belt squat -
1x20 +50
2x20 +80

unilateral DB RDL -
2x5 each side w/ x2 50 lb

DB step up -
2x10 each side w/ x2 25 lb
 
Today -

DB bench press -
3x8 w/ x2 80 lb

weighted chin up -
3x6 +15 lb

OHP -
3x10 100 lb

DB unilateral row -
3x8 w/ 85 lb

cable curl -
2x15 #80

cable push down -
2x15 #100
 
Today -

warm up

mid-bar back squat - (no belt, wrist wraps, or knee sleeves)
3x5 w/ 235 lb

RDL - (no belt or straps)
3x5 w/ 195 lb

unilateral leg press -
3x10 each side w/ x2 50 lb

hypertension with barbell on back -
3x10 w/ 30 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.
 
Today -

warm up

unilateral DB OHP -
3x8 each side w/ 50 lb

weighted chin up - (neutral grip)
3x4 +30 lb

pause bench press -
3x5 w/ 195 lb (1 sec pause)

low cable row -
3x10 #180

barbell OHEE -
2x10 w/ 75 lb

alternating DB curl -
2x10 w/ x2 30 lb

hip mobility
shoulder mobility
t-spine mobility
 
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