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Ruci's Log
http://exrx.net/forum/viewtopic.php?f=3&t=6041
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Author:  Rucifer [ Mon Aug 17, 2009 11:47 am ]
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Argh. A lot of football throwing over the weekend really screwed up my shoulder. Heavy and far throwing, after not throwing a football for almost a year. Not advisable.

Anyhow, I decided to incorporate one power training move into each of my workouts. Today, it was high pulls. Next workout, it will be overhead squats. Anyhow, here is was (shoulder messed up my bench bigtime)-

Full squat

65 lbs x 10 reps
155 x 6
155 x 5

Rear Lunge

155 x 5 reps
155 x 6

Bench Press

135 lbs x 10 reps
155 x 7
155 x 7

Barbell Bent over row

135 x 10 reps
185 x 7
185 x 8
185 x 5

High Pulls

135 x 5
135 x 5
135 x 4

Tricep Exts

65 x 9 reps
75 x 7
75 x 7

Author:  Rucifer [ Thu Aug 20, 2009 11:02 am ]
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A decent workout...I had no energy to start, but I chugged my way through it. The shoulder still ironically affected my decline bench but not my shoulder press (go figure). Anywho-

Deadlift- 3 warm ups

75 lbs x 10
135 x 10
135 x 10
235 x 8
235 x 7

Overhead Squat-

45 lbs x 10 reps
45 lbs x 10

Shoulder press-

65 lbs x 10
115 lbs x 4.5
105 x 5
95 x 6

Decline Bench

135 x 10
135 x 10
135 x 10

Pull ups

Bodyweight x 8
Bodyweight x 6
Bodyweight x 7

Curls

75 x 5
75 x 5
75 x 5

Author:  Rucifer [ Sat Aug 22, 2009 12:07 pm ]
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Ok so decided to keep my "Cardio" workouts on here as well. Not really cardio...just trying to get the heart pumping (but not hardcore or anything). This will explain what I mean-

Aug 21st- around 30 min bike ride at a lesiurely pace

Today- Around 1 hr walk at the park, with some sprints done at the end for good measure.

Author:  Rucifer [ Sun Aug 23, 2009 11:56 am ]
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I've been trying to toss the football here and there, trying to get ready for vacation. So today, I-

played footbag for about 10 mins (its more intense than you'd think)
Tossed the football around 20 times
went rollerblading for around 20 or 30 mins.

Author:  Rucifer [ Mon Aug 24, 2009 12:52 pm ]
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My workout blew big fat chunks today. But there are reasons surrounding that which I won't make mention of. Anyhow-

Deep squat

45 lbs x 10
45 x 10
95 x 9
185 x 5 (these only went parallel)
185 x 5

Bench Press

135 x 10
185 x 5
185 x 4
185 x 5

Rows

135 x 10
185 x 6
185 x 5
185 x 6

Tricep ext

75 x 5
75 x 6
75 x 4

Author:  Rucifer [ Tue Aug 25, 2009 9:55 am ]
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Today was a great bikeride. It felt great to get out into that fresh air and sunshine. I doubt I'll ever pick up running again but when I move into my new place I'll be like 2 miles away from work and plan on biking there if its not too cold.

Author:  Rucifer [ Wed Aug 26, 2009 11:04 am ]
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Today was at the park-

Some sprinting work, followed by a 2 mile walk.

Author:  Rucifer [ Thu Aug 27, 2009 11:29 am ]
Post subject: 

Better day of lifting than I thought it would be.

Deadlift-

135 x 10
135 x 10
255 x 5
255 x 5

Shoulder press-

65 x 10
115 x 6
105 x 7
105 x 5

Overhead Squat (still getting acclimated to it)

45 x 8
45 x 8
45 x 8

Decline Bench (still didn't do what I should of)

135 x 10
185 x 5
185 x 8

Pull ups-

Bodyweight x 8
BW x 7
BW x 4.5

Curls-

65 x 8
65 x 8
65 x 6

Did a lot of hacky sacking afterwards...its more of a workout than you might think (especially alone). Also me and my dad are still trying to throw the football, to get used to it before we head on vacation. Did that a little bit too.

Author:  Rucifer [ Sat Aug 29, 2009 11:18 am ]
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A day of sprints.

Author:  Rucifer [ Sun Aug 30, 2009 12:55 pm ]
Post subject: 

Some hackying, and went rollerblading for probably about 20 mins. Can't wait to lift tomorrow.

Author:  Rucifer [ Mon Aug 31, 2009 10:49 am ]
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Today was pretty good for me-

Bench Press-

135 x 10
195 x 4
185 x 6
165 x 8

Squat

75 x 10
165 x 10
165 x 10

Rear Lunge

135 x 8
135 x 8

Bent over Row

135 x 10
195 x 5
195 x 6
185 x 5

High Pulls

135 x 5
135 x 5

Tricep Ext

65 x 10
75 x 8
75 x 6

Author:  Rucifer [ Thu Sep 03, 2009 2:24 pm ]
Post subject: 

I achieved 41 hacks in a row with my hacky sack before my workout. I was quite impressed

Deadlift-

135 x 9
255 x 7
255 x 5
205 x 6

Shoulder press

65 x 10
115 x 6
115 x 3
85 x 6

Overhead Squat-

65 x 5
65 x 8

Decline Bench-

155 x 9
205 x 3
175 x 7

Pull ups

Bodyweight x 7
BW x 7
BW x 4

Curls

65 x 9
65 x 7
65 x 7

Author:  Rucifer [ Sat Sep 05, 2009 11:25 am ]
Post subject: 

Today just went running at the park.

Author:  Rucifer [ Mon Sep 07, 2009 11:15 am ]
Post subject: 

Was a very good day of lifting- except for squats. Otherwise everything else kicked booty!

Bench-

135 x 10
195 x 5
185 x 6
155 x 7

Squat

135 x 10
135 x 10
135 x 10

Rear Lunge

135 x 6
135 x 6
135 x 5

Bent over rows

135 x 10
205 x 5
185 x 7
185 x 7

Barbell high pulls

135 x 5
135 x 6
135 x 5

Tricep Ext

65 x 10
85 x 7
85 x 6

Author:  Rucifer [ Tue Sep 08, 2009 12:46 pm ]
Post subject: 

Hackyed for like 20 mins, then went on a 45-60 min rollerblade ride (didn't exactly time it out, just a generalized guess).

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