Page **10** of **17**

Posted: **Sun Feb 28, 2010 3:09 pm**

by **Rucifer**

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...

Posted: **Tue Mar 02, 2010 1:27 pm**

by **Rucifer**

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

Posted: **Fri Mar 05, 2010 1:10 pm**

by **Rucifer**

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

Posted: **Sat Mar 06, 2010 4:44 pm**

by **Rucifer**

Estimates-

20 min bike ride

20 mins kickboxing

Posted: **Sun Mar 07, 2010 12:59 pm**

by **Rucifer**

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

Posted: **Mon Mar 08, 2010 3:23 pm**

by **Rucifer**

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

Posted: **Tue Mar 09, 2010 1:21 pm**

by **Rucifer**

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

Posted: **Wed Mar 10, 2010 1:53 pm**

by **Rucifer**

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

Posted: **Fri Mar 12, 2010 12:27 pm**

by **Rucifer**

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

Posted: **Sat Mar 13, 2010 1:30 pm**

by **Rucifer**

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

Posted: **Sun Mar 14, 2010 2:28 pm**

by **Rucifer**

About a 20 min rollerblade ride

Posted: **Mon Mar 15, 2010 12:25 pm**

by **Rucifer**

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...

Posted: **Tue Mar 16, 2010 11:37 am**

by **Rucifer**

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.

Posted: **Thu Mar 18, 2010 2:17 pm**

by **Rucifer**

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

Posted: **Fri Mar 19, 2010 12:03 pm**

by **Rucifer**

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