Fudomyo's Warrior Workout

[Fudomyo]

Don't worry you didn't miss a new book title. The warrior workout is just me picking a fancy non-sensical name.

6 Day Split

I'm going to be working into a 6 day split. Basically Chest, Back, and Legs every 3 days. The 2nd day will be some anaerobic training, and some filler muscles. 3rd day will be rest.

Currently, I'm doing 2 leg workouts, every 9 days. Hopefully that will keep cortisol low, and muscle stimulation & growth hormone high. When my left elbow quits acting up, I'll do the same on back and chest day.

Anyway, I can hardly remember what I did 9 days ago, much less what my workout was like. So I guess I'm just addicted to having a workout journal now.


Like the STICKY says, feel free and ask questions, give advice, etc.

Fudo

[Fudomyo]

Well I can't really call them weeks now, so I guess I'll stick with cycles.

Somehow I will grow....
Legs:
Squats 3 x 6 @ 225
Leg Press 8 @ 385, 6 @ 445, 5 @ 445
RDL's 8 @ 135
I watched myself do these in the mirror, and my form was just aweful. So I went with a really low weight to get my form back some. I read Steve's DL article too, which was helpful.

My second leg workout was 24 hrs later. BAD idea. Not to mention how sore I was. Kriky!

Chest
Don't even remember. I stuck with 12-15 reps, which is a really odd feeling now. Then I iced the elbow upon return.

Back
Same as my chest workout. :S

I'll post more next week.

Thanks for listening.
Fudo

[Fudomyo]

Legs

I was really hoping for some better improvement on squats, but leg press is comming along nicely. Hopefully since I got both leg workouts in on the same day, I'll be in better shape next time. I'll have to bump up the DL's since they are pretty easy even on the second workout.

Squats 6 @ 235, 5 @ 235, 4 @ 235
Leg Press 8 @ 425, 6 @ 475, 5 @ 475
RDL's 8 @ 135, 8 @ 135

Squats 6 @ 205,45 @ 205, 3 @ 205
Leg Press 6 @ 405, 5 @ 405, 5 @ 405
RDL's 8 @ 135, 8 @ 135

I went Ocean Kayaking this weekend, so I think I'll just rest the next 2 days. Cardio is a bit much to ask after the 2 leg workouts. Elbow is pretty good, didn't bother my paddling, or lugging around the 45 lb plates. Amazingly I was the only person on the trip not to return with a sore back. Go weight lifting!

Rest
Rest

Sick, Sick, Sick, Sick (F'erk!)



Managed to squeeze in a chest workout.

Back when well the next day, and I even snuck in a second workout for some cardio. Exciting.

I'm just not fond of the high rep workout. Not as fun.

Rest

[Sophos9]

Interested to see how Fudo the warrior works out

Dave

[Spencer]

Just out of interest is squats free or smith.

Whats RDL ?

[Fudomyo]

Barbell Squats. I use my back too much with the Smith machine.

RDL's are Romanian Deadlifts. Keep your legs and back straight, and keep the barbell as close to your shins as possible. You can't lower the weight as far, but there's much less chance of straining your lower back as a result. RDL's are the most effective hamstring exercise. Feels much more natural than any hamstring machine.

Fudo

[Fudomyo]

Well I had a big project due at the start of this month, then it was off to Boston.

I ate bagels and cookies, which was all that was around for about 4 days, and put on 5 lbs. Krrrriky! I ate about 1/2 my normal calories too. *sigh*

Did back today, and my left brachialis almost didn't hurt. Thank goodness, since it has felt any different for months.

Anyway, I'm going to be trying out my 4 rep and use that weight till I can do 10 reps. Then up the weight, back to the 4 level.

BB #'s are listed per side. (3 plates == 315 lbs)

Here's my current weights, which suck. I've been unreliable about taking the creatine. Very obvious now.

Deadlift - 3 plates 3 x 4 reps. Got to find my straps, my fingers are killing me.
DB Row - 70 lbs. 10, 10, 8 reps. I think I'll do one more at this weight. Doesn't bother my back any, but my left arm still hurts a bit.

Flat bench = 1.5 plates 3 x 4 reps. Weak.
Dips = +0 8 reps, 6 reps.
Incline Flys = 32.5 lbs. 2 x 6 reps.

Squats = 2 plates + 5 lbs 3 x 6 reps. This is my best in a long time.
Leg Press = 4 2/3rd plates. 7, 8, 7 reps. Way styling.
RDL's = 2 1/2 plates 4 reps, 4 reps

[Fudomyo]

Leg workout went pretty stylin. I think I need way more CV to do better here.

Squats 2 plates + 5lbs -- 2 x 7 reps, 1 x 6 reps
Leg Press 4 2/3 plates -- 8 reps, 9 reps, 7 reps
RDL's 2 1/2 plates -- 2 x 6 reps

8 reps more

Since I'm back on the diet, I went nutty on the post workout nutrition. I managed to pack in 138g's of protein in the 3-4 hrs afterwards. No huge sugar high (and mass hunger), so I can probably add more for leg day, I had 1 scoop Ultra Fuel (fructose) and 1/2 scoop powdered sugar. 50g total I'd guess.

Cadio - 15 minutes, I think that's 4 x 2 minute sprints
45 degree calf machine 300 lbs -- 9 reps, 8 reps, 7 reps
DB shrugs 105 #'s -- 7 reps, 6 reps

The elliptical machine kicked my ass today, following leg day. I definitely felt it every time I got into or out of a chair.

Just 3 sets made my calfs sore, apparently I need to work those more often. I think the last time was 2 months ago.

RDL's and deadlifts are much more effective for my traps but I was killing some time waiting for the woman to finish her workout.

Bench 2 1/2 plates -- 6 reps, 4 reps, 4 reps
Dips 25 lbs -- 2 x 5 reps new weight here
Incline Flies 32.5 -- 8 reps, 6 reps

Added 4 reps, and some weight to dips

All in all, a pretty good workout. I threw in my mass amounts of food following this.

(tues - rest)

weds - cardio

Back
DB Rows 10 @ 80, 8 @ 80, 6 @ 80
Deadlifts 7 @ 325, 6 @ 325, 5 @ 325

I'll have to bump up the db rows to 105 again. Arm was happy this week. Tipping the DB slightly forward helped a lot too. Less bicep involed, and no pain. Go me.

I rocked the house on deads. Straps were mighty helpful, I could go until my knees started wobbling.

(fri - carbo loading, I mean rest)
sat - cardio
sun - cardio, bi-monthly ab workout
mon- rest for leg day :S

Cardio endorphines really has made me want to work out more. Glad I added that (well, so far).

Fudo

[lastDays]

Excellent on the dip progress! Pretty soon you'll be as manly as I am.

[Fudomyo]

Yeah, I was at 70 lbs before my elbow started being a pain in my a$$.

I hate being old.

[cursor]

Hey Fudo, just don't let your elbow get anywhere near your a$$... Seriously though, 70# is kick-a$$! Good work!

[Fudomyo]

Diet I decided I was fat again. I measured, and sure enough 8 lbs of newly added insulation. I hate traveling. I guess it's back to dieting. At least the urge to put on my winter coat has passed, so it is a good time to start.

Today was another kicka$$ leg workout. The big 500 lbs on the legpress. Woohoo! So one workout and 9 days works pretty well for me. At least at the moment.

Measured my legs last night, and after all this work they are 1/4 inch bigger. Which is surely fat.

.tues.
Squats 2 plates + 5lbs -- 3 x 8 reps A couple reps were woobly but overall pretty stylin sets.
Leg Press 5 1/2 plates -- 3 x 4 reps
RDL's 2 1/2 plates -- 2 x 7 reps Those last reps were ugly, but I managed.

Spotted a guy doing 790 lb (7 plates + 15 a side) squats. I don't know what he was thinking, since I couldn't even unrack that weight.

6 reps more. go me.

.weds. cardio (hobbling cardio perhaps)
.thurs. rest

.fri. chest
DB Bench 6 @ 85, 5 1/2 @ 85, 0 @ 85, 6 @ 70
Shew, these are hard. Must have been the right weight, 'cause I looked like I was drunk doing them. I wish they made DB racks, getting to the press is the hard part.
Dips 8 @ +25, 6 @ +25
Much better.
Incline Flies 9 @ 32.5, 7 @ 32.5
Yea, a new weight next time. I'll have to try 37's or 40's.

.sat. cardio
.sun. rest

.mon. back
DB rows 6 @ 105, 6 @ 105, 5 @ 105
Deadlifts3 @ 315, 1 @ 365, 1 @ 405, 1 @ 425
I didn't feel like screwing around today. 8 plates plus two 10's. Put that in your pipe and smoke it!
.tues. cardio
.weds rest



Thanks for stopping by.
Fudo

[lastDays]

Originally posted by Fudomyo

Spotted a guy doing 790 lb (7 plates + 15 a side) squats. I don't know what he was thinking, since I couldn't even unrack that weight.

Fudo

I love watching guys quarter-squat.

[Lee J B]

Wow Fudo , keep goin bro.

[cursor]

I've been thinking about one of your recent posts, Fudo, where you seem to be giving up on the intentional insulin kick for post-workout. Is that the case?