Fudomyo's Spring Journal

[1more]

amazing deadlifts Fudo, well done!

[abarlament]

Hey Fudo, if you are ever bored maybe you could post a sample day of your diet? Just a thought

[Fudomyo]

This is pretty typical. I usually have more protein for breakfast. No smoked salmon or turkey around the house. Normally I wouldn't have had the rice either for dinner, but I ate all the limas and peas in the house.

Breakfast
1 slice whole wheat toast, jelly (this killed me later)
ff yogurt

Starving from breakfast.....needed more protein.
0.8 lbs skirt steak
1.5 cups of brown basmati/slow cooked oats, I was making this for breakfast today

Workout
60g dextrose, 30g protein, 5g creatine

MRP and an extra scoop of protein

6oz Halibut broiled
1/2 cup saffron rice
beet salad (beets, balsamic, oo)

Party
1 margaritta
2 Krispy Kreme doughnuts, heaven

[Fudomyo]

Seems if I don't write anything down, then I lose focus. Anyway, I'm going to start back up, now that most of my joints are almost working.

Snowboarding has done a good job on the legs. They look pretty good, I'd have to assume they are somewhat stronger. We'll see.

Fudo

[Fudomyo]

I haven't done chest in the longest. I'll be trying out a weekly split, but lower on the volume scale. Much like Steve's post. Though I think I'll do more than 1 set. We'll see how that works out.

Back, rest, Chest, rest, Legs, rest, rest.
I'll be doing 6 days of cardio. Just 8 minutes like I'll list below. Something to keep the metabolism up. I'm dieting again. :S

I guess I'm starting with an extra chest.

Cardio
4 min warmup, and 4 minutes of sprints. 45 seconds at max, then 15 seconds of rest. It "should" be 20/10 but I can't change the settings fast enough on the elliptical.

BB Bench 6 x 165, 3 x 165
Wuss....man I haven't done these in ages. Shoulder complained during warmups, but was fine for these sets.

We'll see if these irritate my shoulder less. Dropping the heavy dumbells apparently is bad.

Dips 7 x BW

Did some rotator cuff lower pulley exercises. 25 internal, 35 external.

In and out in 25 minutes.

[Fudomyo]

Let's see here.

Sunday I dug up my yard. My favorite past time. I'm putting in some sprinklers. The trench digger was loads of fun. It was heavy as hell, and you had to Dip it to lift the front wheel, then turn it. Lots of work.

Monday, I snuck in some back work Just a couple sets of pulldowns in the basement, before I went to the St. Patty's day celebration. I'll try and sneak in some deadlifts tonight. Woo hoo.

Fudo

[Fudomyo]

4 minute warmup

Deadlifts
8 @ 135
6 @ 225
4 @ 315

4 @ 405 (singles)
The first was a little heavy. Must not have been all the way warmed up.

Shrug machine
6 @ 405
5 @ 405

Took me forever. 45 minutes I think. I'm a little sore today. Mostly when I take a nice deep breath. Shouldn't have taken so much time off. Sniff. Ohhh. Just noticed that my shoulder doesn't hurt a bit. psych.

Chest today. w00t!

[Fudomyo]

Bench press
8 @ 165
6 @ 165

A couple more reps since Sat. Not bad, I'll take that. Still whimpy, but what can you do.

DB Press
0 @ 35
Ouch. Sharp pain in the shoulders balancing those. Not quite healed up on the shoulder front.

12 @ 20
12 @ 20

Best I got was a good pump. Hopefully a little stimulation for the shoulder. I was at 60 lbs before. Sniff.

Cardio and eating on the schedule for today.

[abarlament]

Is this the same Fudo who can Db Bench 105 :confused: ahaha, you know I'm joking, you just aren't used to the BB bench huh?

[Fudomyo]

It's been since Feb 1 since I've worked the shoulder out. Still a bit cranky. I'll have it back in working order soon I hope, with some decent weights. I don't want to screw it up now that it's almost working.

[Sophos9]

Nice reading beatch

[Fudomyo]

Leg day was snow boarding again. Hey it snowed 5", and almost 4" while I was there. Totally awesome.

I felt great last time at the end of the day, so I snuck 10 lbs in the old backpack with my 2 liters of fluid. That did a good job of tiring me out.

Leg press this Fri, I swear.

[Fudomyo]

Overall my back was pretty tired from snow boarding so I just did lats and biceps and some forearms.

DB Rows
6 @ 120
4 @ 120

Nautalus Pullover
180 x 6

Incline Curls
5 @ 30
5 @ 30

Reverse Curls
8 @ 50

I snuck out in 30 minutes.

Then did some Heavy Hammer II forearm stuff at home. (Sounds kinky)


I'll do deads tomorrow.

[Fudomyo]

Man was my back tight. Sheesh. It pretty much never warmed up.

4 minutes of eliptical.

Deadlifts
8 @ 135
6 @ 225
4 @ 315
Awefully heavy today. A bad sign.

2 @ 405
I didn't reset very well for the second, and tipped forward. Left hip was angry at me for a few minutes after that.

0 @ 405
I guess I'm overtraining with the snowboarding in there. Live and learn.

2 @ 355

Not too exciting, but I went. Lots of good for the metabolism.
Fudo

[Fudomyo]

Blorg. Man those post workout shakes are tough. Mui calories.

Where was I.....Chest!

Man I'm hating this workout. My shoulder is just a biotch. It is just so painful each time I start, but it warms up pretty well. I think I'm just going to have to try the cursor method, and work it with the 5 or 10 lb weight every day or so. Keep it loose. Flusterating.

Bench Press
14 @ 115
12 @ 115
5 @ 145
4 @ 145

I tried incline, but that really hurt.

Dips
5 @ +0

Incline DB Press
4 x 12 @ 25

Whimpy, but I got to get the blood moving at least.