Ruci's Log
Moderators: Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward
Pretty good workout day!
Glute Bridges-
BW x 10
155 x 10
265x 5
265 x 5
215 x 7
SLDL-
135 x 10
215 x 5
215 x 5
215 x 5
215 x 5
Bench press-
135 x 10
185 x 6
185 x 5
185 x 4
135 x 6
Military press-
Bar x 10
95 x 7
115 x 5
115 x 5
115 x 3
Pull ups
BW x 7
BW x 6
BW x 5
Tricep Ext-
45 x 7
47.5 x 7
47.5 x 7
Glute Bridges-
BW x 10
155 x 10
265x 5
265 x 5
215 x 7
SLDL-
135 x 10
215 x 5
215 x 5
215 x 5
215 x 5
Bench press-
135 x 10
185 x 6
185 x 5
185 x 4
135 x 6
Military press-
Bar x 10
95 x 7
115 x 5
115 x 5
115 x 3
Pull ups
BW x 7
BW x 6
BW x 5
Tricep Ext-
45 x 7
47.5 x 7
47.5 x 7
Good workout-
Dumbbell high swings-
60 x 8
90 x 7
90 x 7
80 x 7
80 x 7
Deep Squats-
bW x 10
115 x 5
165 x 4
165 x 4
145 x 4
Power push ups-
BW x 9
BW x 9
BW x 9
Barbell Rows-
135 x 10
185 x 5
185 x 5
185 x 4
Simultaneous Hammer curls-
35 x 8
40 x 5
40 x 5
40 x 4
Hanging leg raises-
BW x 6
BW x 7
BW x 6
BW x 6
Dumbbell high swings-
60 x 8
90 x 7
90 x 7
80 x 7
80 x 7
Deep Squats-
bW x 10
115 x 5
165 x 4
165 x 4
145 x 4
Power push ups-
BW x 9
BW x 9
BW x 9
Barbell Rows-
135 x 10
185 x 5
185 x 5
185 x 4
Simultaneous Hammer curls-
35 x 8
40 x 5
40 x 5
40 x 4
Hanging leg raises-
BW x 6
BW x 7
BW x 6
BW x 6
Great workout! I switched out rows for barbell high pulls. This is turning into the power workout- which is great.
Dumbbell High Swings-
60 lbs x 8
80 x 6
90 x 5
90 x 5
90 x 4
Deep Squats-
BW x 10
115 x 6
155 x 5
155 x 5
Barbell High Pulls-
135 x 5
135 x 6
135 x 5
Power Push ups-
BW x 8
BW x 8
BW x 8
Hammer Curls-
40x 6
40 x 6
40 x 5
Hanging leg raise-
BW x 6
BW x 7
BW x 6
BW x 4
I also did probably about 3 mins of "woodchopping" outside. I used a bar that probably ways about 10 lbs and hit wood as hard as possible. Sort of like a hammer. That really makes your heartbeat.
Dumbbell High Swings-
60 lbs x 8
80 x 6
90 x 5
90 x 5
90 x 4
Deep Squats-
BW x 10
115 x 6
155 x 5
155 x 5
Barbell High Pulls-
135 x 5
135 x 6
135 x 5
Power Push ups-
BW x 8
BW x 8
BW x 8
Hammer Curls-
40x 6
40 x 6
40 x 5
Hanging leg raise-
BW x 6
BW x 7
BW x 6
BW x 4
I also did probably about 3 mins of "woodchopping" outside. I used a bar that probably ways about 10 lbs and hit wood as hard as possible. Sort of like a hammer. That really makes your heartbeat.