Ruci's Log

Log workouts, diet, goals, and personal bests

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Rucifer
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Location: Ohio, USA

Post by Rucifer » Sat Feb 13, 2010 12:39 pm

I've been forgetting to post my workouts- starting HIIT again-

2/11- thurs?

Swimming HIIT

2/12 fri

Squat
Bench
Calf Raise
Military press

Today-

sprints

Rucifer
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Post by Rucifer » Sun Feb 14, 2010 12:26 pm

Glute Bridge-

BW x 15
135 x 10
205 x 8
225 x 7
225 x 6

SLDL-

135 x 10
155 x 8
155 x 8

Underhand Chins-

BW x 7
BW x 9
BW x 8

Bent over rows-

155 x 5
155 x 6
135 x 7

Rucifer
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Post by Rucifer » Mon Feb 15, 2010 1:29 pm

Swimming intervals today- yea boy.

Rucifer
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Post by Rucifer » Tue Feb 16, 2010 12:20 pm

Good workout today- lots of pent up aggression from yesterday at work-

Squats-

BW x 10
BW x 10
135 x 10
175 x 8
175 x 6

Bench-

pushups x 10
135 x 10
175 x 10
175 x 6
135 x 6

Calf raises-

135 x 10
185 x 8
185 x 7

Military presses-

95 x 7
95 x 8
95 x 6

Rucifer
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Post by Rucifer » Wed Feb 17, 2010 1:24 pm

Hacky sack warm up followed by about 20 mins on the punching bad

Rucifer
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Post by Rucifer » Fri Feb 19, 2010 12:11 pm

Workout day-

Glute Bridge

135 x 10
205 x 8
225 x 7
225 x 7

SLDL-

135 x 10
185 x 7
185 x 7

Hanging leg raises-

BW x 5
BW x 5
BW x 6
BW x 5

Underhand chins-

BW x 7
BW x 8
BW x 8

Bent over rows-

135 x 8
135 x 8

Rucifer
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Post by Rucifer » Sat Feb 20, 2010 3:14 pm

Sprints.

Rucifer
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Post by Rucifer » Sun Feb 21, 2010 1:44 pm

Light day

Squat-

BW x 10
135 x 10
155 x 8
155 x 8

Bench

135 x 10
155 x 8
155 x 8

Claf Raise-

135 x 8
135 x 8
135 x 8

Shoulder press

65 x 10
115 x 5
95 x 8

Rucifer
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Post by Rucifer » Mon Feb 22, 2010 1:37 pm

Hacky sack warm up, then kickboxing stuff for about 20 mins.

Rucifer
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Post by Rucifer » Mon Feb 22, 2010 2:00 pm

Once again I will be switching from a bodybuilder type workout to more of a power type workout. I have grown bored again and would like power gains...I think that it might help with the little bit of fat I have left too loose too. So weight power training will happen twice a week and HIIT style training will happen 4 times a week. I will still incorporate some bodybuilding type lifts but heres what I want to go down-

Pullish power day-

Barbell High pulls
Front Squats or deep squats
Power straights (or until I can do them, powerful pull ups)
Underhand chins
Hanging leg raises
(One set of) curls

Pushish power day-

Glute Bridges
Dumbell low swings
Power push ups
Bench press
Military press
(One set of) tricep exts

Rucifer
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Post by Rucifer » Tue Feb 23, 2010 11:48 am

I did dumbell swings instead of the barbell high pull cause it was hurting my ankle to do it (I semi sprained a tendon or something down there yest). As a result I realize how awesome they were but I was doin them too high. Gonna add some weight and do them low next time (maybe next workout if ankle still hurts) anyhow-

Dumbbell high swings-

30 x 8
60 x 8
70 x 8
60 x 8

Deep Squats-

bw x 10
Bar x 10
85 x 10
85 x 10

Power pull ups-

BW x 7
BW x 7
BW x 7
BW x 5

Underhand chins-

Bw x 7
bw x 8
bw x 7
bw x 5

Hanging leg raises-

lw x 5
lw x 6
lw x 5
lw x 5

Hammer curls (both at once)

20 x 10
20 x 10

Rucifer
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Post by Rucifer » Tue Feb 23, 2010 11:49 am

Also I think I'll do HIIT 3 times a week and not 4, maybe the 4th day I'll go on a hike. Once a week I want to kickbox, sprint, and swim each. I think tomorrow will be my swim day if I get a chance.

Rucifer
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Post by Rucifer » Wed Feb 24, 2010 11:40 pm

Around a 20 min leisurely swim

Rucifer
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Post by Rucifer » Fri Feb 26, 2010 1:19 am

20 min walk on treadmill after work

Rucifer
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Post by Rucifer » Fri Feb 26, 2010 1:28 pm

Long-

Glute bridges-

BW x 10
135 x 10
185 x 10
235 x 6
235 x 6

SLDL-

135 x 10
185 x 6
185 x 7
185 x 6
185 x 5

Bench press-

push up x 10
135 x 10
175 x 8
175 x 6
175 x 5
175 x 6

Behind neck press-

65 x 10
65 x 10
65 x 8
75 x 8

Power pull ups-

BW x 7
BW x 7
BW x 7

Tri ext-

35 x 10
40 x 10
40 x 8

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