Ruci's Log

Rucifer · Post by **Rucifer** » Thu May 13, 2010 3:11 pm

Just a bunch of random crap at the park- some ball tosses (12 lbs), sprints, and some climbing work. I need to do more climbing work. LOL. I like to climb.

So on sat...

Squats
Incline Bench
Shoulder presses
DB Rows
Curls

Rucifer · Post by **Rucifer** » Sat May 15, 2010 10:46 am

Wow today sucked. It was supposed to be a "light" workout day, but even for one of those it really sucked as well. Probably because yesterday I went on an hour hikeish go at the park and played tennis for about 3 hours as well. Got plenty of sleep but body was just wore out this morning I think, and the fact I'm still in caffeine withdraw (about a week) isn't helping either. Anyone-

Front Squats

BW x 10
BW x 10
45 x 8

Dips

Decline Bench x 95 x 10
""
Crappy BW dips x 7

DB Shoulder presses-

30 x 7
30 x 7

Bent over rows-

80 x 8
80 x 8

DB Curls

30 x 7
30 x 6

Rucifer · Post by **Rucifer** » Tue May 18, 2010 11:38 am

Deadlift-

135 x 10
185 x 8
235 x 8

Bench Press-

135 x 10
190 x 8
135 x 5

Glute Bridge

135 x 7
135 x 7

Underhand pull ups

BW x 5
BW x 8

Rucifer · Post by **Rucifer** » Thu May 20, 2010 10:57 am

Just an endurance circuit and some walkin

Rucifer · Post by **Rucifer** » Sat May 22, 2010 11:26 am

Light workout day-

Front Squats

BW x 10
15 x 10
45 x 8

Dips-

Pushups x 10
BW x 7

Incline Bench-

95 x 10
115 x 8

Upright rows-

65 x 8
65 x 8

Bent over DB rows-

30 x 10
80 x 8

Curls-

30 x 7
30 x 7

Rucifer · Post by **Rucifer** » Thu May 27, 2010 11:30 am

Hello long lost log-

2 all out sprints, some medicine ball tossing, followed by bodyweight circuit training (couldn't do too much was tired after the ball tossing)

Rucifer · Post by **Rucifer** » Fri Jun 04, 2010 2:16 pm

I've been lazy about posting stuff here lately- but I did do some punching bag work today.

Rucifer · Post by **Rucifer** » Thu Jun 10, 2010 10:54 am

Once again I got lazy about posting the last three days- I lifted weights, then yesterday about an hour walk in the park, and today swam for about 15 mins. Totally forgot my lifts at this point.

Rucifer · Post by **Rucifer** » Fri Jun 11, 2010 10:42 am

Very light workout-

Front Squat-

BW x 10
45 x 9

Good morning-

BW x 9
45 x 9

Incline bench-

45 x 20
95 x 15

DB rows-

40 x 10
40 x 10

Shoulder press

40 x 6
40 x 6

Curls

65 x 8
65 x 8

Rucifer · Post by **Rucifer** » Sun Jun 13, 2010 10:36 am

Yesterday I swam, and today did some interval running. Good times

Rucifer · Post by **Rucifer** » Tue Jun 15, 2010 2:28 pm

Light deads-

BW x 10
95 x 10
95 x 10

Bench-

95 x 15
135 x 10
185 x 7

Upright rows-

95 x 8
95 x 7

Underhand chins-

BW x 7
BW x 7

10 min swim

Rucifer · Post by **Rucifer** » Fri Jun 18, 2010 4:31 pm

Light front squats and good morns

Incline bench

95
165

DB rows

40
90

DB shoulder press

25
40

Curls

65
65

Rucifer · Post by **Rucifer** » Tue Jun 22, 2010 3:20 pm

I have been really slacking on this lately, but today I lifted and went on a hike. Whoohoo.

Rucifer · Post by **Rucifer** » Sat Jun 26, 2010 12:53 pm

I lifted today. Whoohoo.

Rucifer · Post by **Rucifer** » Mon Jul 12, 2010 12:25 pm

Haven't posted in here for awhile! Been so lazy as of late, but did a pyramid run today. I ran for 5, walked for 4, ran for 4, walked for three, ran for three....until 1 of course. 15 mins of running altogether.