The Fudomyo Workout, 5 day split

How is the bicep feeling, Fudo? Still got problems with it?

[Fudomyo]

Yeah, still sore. It's the left brachialis (under the bicep), inch and a half from the elbow, lateral side. It's not really noticable now, but I can tell if I "mush" on it a bit.

I was just thinking about back tomorrow, and I think I'll stick with my current revised scheme for a few weeks.

How's that shoulder?

Slowly getting better. Keeping away from the heavy weights and painful movements is helping. Sorry about your car, bro. What kind is it? Still under warrantee?

[galileo]

You have car problems too Fudo?

Bah. It never ends!

[Fudomyo]

My car runs like a charm.

Uhhhh, what'd I miss? I'm usually pretty good at changing topics to something completely unrelated, but I missed the car reference.

Oops! My bad. Maybe it was Danugi who was having the car problems and in a bad mood when they posted a response. Sorry for the mix up guys.

[Fudomyo]

Back to the grind. I had a nice hike this weekend, and I'm mostly recovered. Strangely the only thing that really bothered me was my "hip" muscles. Gluteus minimus/medius. The day of rest did me good as it didn't slow me down today.

I've also been kind of slack about keeping track of how long I've been in the gym. Anyway, I was trying to get out in 45 minutes, but I was just sucking wind hard. I'll have to work on this in the weeks ahead since I tell everyone to be done in an hour.

Workout: 53 minutes
Cortisol Suppresant: 2 Aleve

Incline bench curls 6 @ 40, 4 @ 40, 3 @ 40, 3 @ 40 I don't know why I thought I did 17 last week, but I was determined to get there somehow. I managed 16 reps total, which ends up being much better than 11.

DB Row 6 @ 105, 6 @ 105, 6 @ 105, 5 @ 105 I thought I was imagining things last week, but my left side is weaker. I'll stick to 105 till the left side catches up with the right..
Pulldowns - Wide Neutral Grip 6 @ 170, 6 @ 170, 5 @ 170
Mid cable rows 5 @ 140, 5 @ 140, 5 @ 140
Diagonal Cable Pulls 4 @ 140, 4 @ 140, 4 @ 140 I was ass tired, here at the end.
Nautilus Pullover 6 @ 180, 5 @ 180, 4 @ 180

Biceps: 4 sets.
Back: 16 sets (6 upper / terres)

[Fudomyo]

Let's see, a short workout, plus a couple of Aleve, and you are just going to be sore the next day. I think this is good, besides the being sore part. Even my biceps are sore, which I find almost impossible to do normally.

Cotisol suppresant: 2 Aleve
Workout time: 1 hr (16 sets is tough for an hour)

Alternate 1

DB French Press 6 @ 90, 6 @ 90, 5 @ 90 These are going pretty good but I think I've figured out how to cheat. I started with trying to explode the weight up, but I think that's turned into more of a bounce. I'll work on that next week.
Front Raises 6 @ 40, 6 @ 40, 6 @ 40
I think this hurts my wrists more than anything. I'll have to tape up for next week, and see if I can't do a few more lbs.
Military Press 4 @ 115, 5 @ 115, 4 @ 115
One more set, I'll take that.
Incline bench 4 @ 125, 4 @ 125
A little less on incline, but my shoulders were fried already.
Flys 5 @ 32.5, 5 @ 32.5 These just hurt, I hope my shoulders make it if I continue the flys.
Weighted dips 5 @ +45, 4 @ +45

Let's see, that's 10 Triceps, 6 Chest, and 6 Shoulders

[Lee J B]

Jesus Fudo, your going good bro, how you getting all that in especially in an hour !? keep it up

[Fudomyo]

16 sets in an hour is tough, especially with any warmups added. I even "superset" my warmups, warming up delts and triceps at the same time (switching between the two, with only a minute between).

14 or less is probably ideal.

[Sophos9]

Fudo, sorry if this is a bit dim but this child of the new generation needs to know if your weights are in kgs or lbs.

If they are kgs then you deserve the title of Fudo the destroyer

Dave

[Fudomyo]

No, just regular old pounds.

500 kg shrugs would be impressive.

[Fudomyo]

Boy I'm tired today. No matter how much water I drink my mouth feels dry. Wierd.

Cortisol Suppresant: 2 Tylenol
Workout Time: 40 minutes

Weights are listed in pounds, except for Dave who should read them as stones.

DB Shrugs 8 @ 145, 8 @ 145, 8 @ 145.
For something new and different I decided I'd pick the DB's up in reverse order. Man I am so weak on my left side. Felt like a retard, bang, missed the DB spot, bang, s***, bang, ok. Tim-may!
Barbell Shrugs 6 @ 365, 6 @ 365, 5 @ 365.
Machine Shrugs 6 @ 500, 6 @ 500, 5 @ 500.

Got a few more barbell shrugs, but a few less on the machine shrugs, but with some more weight.

Going to have to declare my back happy! I remembered in the car on the way home.

[Fudomyo]

Another wonderous leg day. I just ever so slightly eeeeked up the weights today. I remember when I was adding 10 lbs a week. That was fun.

Now one more rep is a fight. I'll just have to sneak up on it 2.5 lbs at a time.

My back was fine with one day of rest after traps, so that's good to know.

Workout Time: 1 hour
Corticol Suppresant: 2 Aleve

Squats 6 @ 230, 6 @ 230, 6 @ 230
I really tried hard to keep my back upright, and drive with my legs. Which is usually only a problem on reps 5 and 6. I love watchin my arm shake on that last rep, it's like I have Parkinson's disease.
Leg Press 6 @ 405, 6 @ 405, 5 @ 405, 4 @ 455

Forward Lunges 6 @ 155, 4 @ 155

SLDL's 6 @ 275, 6 @ 275

[Fudomyo]

Time for the stubborn calves again. I had a pretty good workout today. Actually after I wrote it all down, most of my weights were up. Love that.

My abs were super rested after having last week off. I pounded through them with ease. I'm just amazed at the energy you burn doing the side bends. They should call these side squats.

Workout: 1 hour
Cortisol Suppresant: 2 Aleve

Seated Calf Raises 4 @ 250, 5 @ 250, 4 @250, 4 @250
I added a 25 lb plate, but 15 might have been better. I'll see how it goes next week.
45 Degree Calf Raise 8 @ 300, 8 @ 300, 8 @ 300 (300 is max)
Weighted Ab Machine 8 @ 240, 8 @ 240, 6 @ 240
These were super easy after the week off.
Side bends 6 @ 150, 6 @ 150, 6 @ 150
Huff puff, these are difficult.

Leg Press Calf Raises 6 @ 875, 6 @ 875, 6 @ 875, 5 @ 875, 4 @ 875
9 plates a side is just tough. Had no helper either, so I got to do the quarter leg press all by my lonesome.
Donkey calf raise 8 @ 400, 8 @ 400, 8 @ 400 (400 is max)