Ruci's Log

Rucifer · Post by **Rucifer** » Sun Feb 28, 2010 3:09 pm

A 20 min walk followed by some hacky sacking and punching bag stuff- prolly go for a light swim after work as well. I know it prolly seems silly to keep track of my low range cardio but I'm not really going for fast cardio anymore...

Rucifer · Post by **Rucifer** » Tue Mar 02, 2010 1:27 pm

Dumbbell swings-

60 x 7
80 x 8
80 x 6
80 x 7

Deep squats-

bw x 10
65 x 10
115 x 8
115 x 8

Power push ups-

Bw x 8
BW x 8
BW x 8
Bw x 8

Rows-

135 x 10
155 x 8
155 x 8

Hammer curls-

30 x 10
35 x 8
35 x 8

Hanging leg raises-

BW x 6
BW x 7
BW x 6
BW x 6

Rucifer · Post by **Rucifer** » Fri Mar 05, 2010 1:10 pm

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

Rucifer · Post by **Rucifer** » Sat Mar 06, 2010 4:44 pm

Estimates-

20 min bike ride

20 mins kickboxing

Rucifer · Post by **Rucifer** » Sun Mar 07, 2010 12:59 pm

Prolly around an hour to an hour and a half hike. Lots of hills so pretty intense. Feel great...!

Rucifer · Post by **Rucifer** » Mon Mar 08, 2010 3:23 pm

I am probably gonna total about an hour of cardio today (walking and biking). It's been at a relatively lesiurely pace tho.

Rucifer · Post by **Rucifer** » Tue Mar 09, 2010 1:21 pm

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

Rucifer · Post by **Rucifer** » Wed Mar 10, 2010 1:53 pm

About 30 mins on the punching bag and 30 mins rollerblading.

Rucifer · Post by **Rucifer** » Fri Mar 12, 2010 12:27 pm

Good workout-

Glute Bridge-

BW x 10
135 x 10
215 x 6
235 x 5
235 x 5

SLDL-

135 x 10
215 x 5
215 x 5
215 x 5
215 x 5

Bench press-

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

Shoulder press-

75 x 10
115 x 5
115 x 5
115 x 4

Pull ups-

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

Tricep Ext-

45 x 7
50 x 7
60 x 6

Rucifer · Post by **Rucifer** » Sat Mar 13, 2010 1:30 pm

20 mins on punching bag followed by 30 min walk at park

Rucifer · Post by **Rucifer** » Sun Mar 14, 2010 2:28 pm

About a 20 min rollerblade ride

Rucifer · Post by **Rucifer** » Mon Mar 15, 2010 12:25 pm

Today I did sprints for the first time in awhile. Yahoo. On a side note my roomys pet parrot Moonan died...so its been kind of a downer day in general...

Rucifer · Post by **Rucifer** » Tue Mar 16, 2010 11:37 am

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.

Rucifer · Post by **Rucifer** » Thu Mar 18, 2010 2:17 pm

20 mins on the punching bag and 30 min rollerblade ride.

Rucifer · Post by **Rucifer** » Fri Mar 19, 2010 12:03 pm

Sluggish on second half-

Glute Bridge

135 x 7
135 x 9
215 x 5
265 x 5
265 x 5

SLDL-

135 x 7
215 x 5
235 x 5
235 x 5

Bench-

135 x 10
205 x 4
195 x 5
195 x 4
135 x 10

Pull ups

BW x 5
BW x 6
BW x 6

Shoulder presses-

75 x 10
125 x 4
125 x 3
115 x 4