Ruci's Log

Rucifer · Post by **Rucifer** » Wed Jul 01, 2009 12:31 pm

Ok today I did things a little differently. I was planning on coming over to my parents and going swimming, but the pool was covered and I didn't feel like uncovering it by myself. But before I left I did my upper body strength/circut training before I came here, then just used the bike machine for some HIIT. Here's what I did-

First Circut-

20 pushups, 15 bodyweight rows, 10 dips, 8 pull ups, 7 inclined pushups (can't do handstand yet), 10 basically "bench dips" (I used one bar at this playground and rested my feet on another, and 6 close grip underhand chin ups

The next two I just halved what I did with the first. Pretty intense experience.

And I only did 4 30 sec intervals on the bike machine. Not too bad, but not too great either. Oh well, my heart was pumping today and that's all that matters. Tomorrow I am going to do some weight training with my legs.

Rucifer · Post by **Rucifer** » Thu Jul 02, 2009 11:53 am

Leg day-

2 Warm up intervals of running followed by 4 HIIT intervals of running and a cool down

Squats- Very short rest breaks for lifting

75 lbs x 10 reps
175 lbs x 8 reps
175 lbs x 5 reps

Deadlifts-

95 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 10 reps

Rucifer · Post by **Rucifer** » Sun Jul 05, 2009 2:19 pm

Ok today I did a more conventional weightlifting workout, and skipped on the HIIT. I was feeling lazy!

Shoulder press-

65 lbs lbs x 10 reps
95 lbs x 10 reps
105 lbs x 9 reps
95 lbs x 7 reps

Closer grip bench press (but not quite CLOSE grip)

135 lbs 10 reps
185 lbs x 5 reps
165 lbs x 6 reps
155 lbs x 5 reps

Seat Rows

135 lbs x 10 reps
185 lbs x 10 reps
205 lbs x 5 reps
205 lbs x 5 reps

Underhand close grip chins

body x 10 reps
body x 9 reps
body x 7 reps

Rucifer · Post by **Rucifer** » Mon Jul 06, 2009 11:42 am

Today- Endurance/Circut. I am no longer running for HIIT. My ankle is messed up

Hiit- Rollerblading, 5 30 second bursts of all out.

Circut

20 deep squats, 20 Bodyweight Straight deads, 10 explosive jumps, 20 lunges, 15 rear lunges, 20 jumping jacks

After that, I reduced the second by 1/3 of the number and then the next circut I only did half of the original.

Rucifer · Post by **Rucifer** » Sun Jul 12, 2009 2:12 pm

More conventional workout. Took a little while off.

Bench Press-

85 lbs x 10 reps
155 lbs x 10 reps
175 lbs x 8 reps
175 lbs x 7 reps

Shoulder press

85 lbs x 10 reps
105 lbs x 9 reps
105 lbs x 7 reps

Barbell rows

105 lbs x 10 reps
155 lbs x 9 reps
155 lbs x 9 reps

Underhand barbell rows

105 lbs x 10 reps
105 lbs x 10 reps
105 lbs x 10 reps

Tomorrow I'll do circut lower body. I think I'm gonna do 2 conventional weightlifting days a week and 2 circuts.

Rucifer · Post by **Rucifer** » Tue Jul 14, 2009 12:26 am

I forgot to post my workout for 7.13 until 1 am on 7.14. It was a 300-inspired lower body endurance workout

3 circuts of this-

20 bodyweight squats, 20 bodyweight straight legged deads, 20 lunges, 20 step ups, 20 calf raises.

altogether= 300 reps.

I also went on like a 30 min walk as well.

Rucifer · Post by **Rucifer** » Wed Jul 15, 2009 12:43 pm

Another Circuit. People at the playground annoyed me, but oh well.

3 circuts of-

Pushups, Bodyweight rows, dips, pull ups, elevated push ups, tricep dips, close grip underhand chins.

I also walked for about an hour.

Rucifer · Post by **Rucifer** » Thu Jul 16, 2009 12:03 pm

Leg day-

Full Squats-

Bodyweight x 10 reps
45 lbs x 10 reps
75 lbs x 10 reps
95 lbs x 9 reps
95 lbs x 7 reps

Rear Lunges

95 lbs x 5 reps per leg
95 lbs x 7 reps per leg
Bodyweight x 8 reps per leg

Straight legged deads

95 lbs x 10 reps
145 lbs x 8 reps
145 lbs x 8 reps

Bench half V ups-

Bodyweight x 12 reps
10 lbs x 12 reps
25 lbs x 12 reps

Rucifer · Post by **Rucifer** » Sat Jul 25, 2009 2:23 am

I've been working out this week just been lazy about posting. Gonna start on sun.

Rucifer · Post by **Rucifer** » Sun Jul 26, 2009 2:30 pm

Back to the basics. I am gonna try and put on some muscle. So I am switching to a push/pull workout plan, 2 per each per week. Today was push day-

Full squats-

Bodyweight x 10
65 lbs x 10
135 lbs x 8
135 lbs x 8
115 lbs x 7

Calf Raises on Smith-

185 lbs x 12 reps
275 lbs x 10 reps
275 lbs x 8 reps

Bench Press-

135 lbs x 10
185 lbs x 8
185 lbs x 5
155 lbs x 7

Military press-

95 lbs x 5
95 lbs x 7
95 lbs x 6

Tricep Ext-

135 lbs x 9
150 x 9
150 x 9

I walked for a total of about 45 mins today too...

Rucifer · Post by **Rucifer** » Mon Jul 27, 2009 11:48 am

A decent pull day. I am resorting to some isolation arm exercises (tri ext and curls) each once a week, cause believe it or not they are the most lacking body part. My dad was downstairs and kept getting in the way and since it was my first real pull day in awhile I took it easier than I should of-

Barbell Rows-

135 x 10
165 x 8
165 x 7
165 x 5

SLDL-

165 x 5
165 x 6
165 x 6

Close grip pull ups

Bodyweight x 5
Bodyweight x 5
Bodyweight x 5

Barbell curls

65 x 9
85 x 8
75 x 8

Decline Sit ups

Bodyweight x 10
25 x 10
35 x 10

Rucifer · Post by **Rucifer** » Wed Jul 29, 2009 7:21 pm

Push-

Decline Bench

135 x 10
205 x 5
205 x 6
205 x 5

Incline Bench

135 x 5
135 x 7
135 x 7

Rear Lunge (for quads)

135 x 5 each leg
135 x 5
135 x 5

Calf Raises

3 sets, bodyweight x 10 with one foot

Bench dips

35 x 10
55 x 8
65 x 8

Rucifer · Post by **Rucifer** » Fri Aug 07, 2009 12:00 pm

Ok haven't posted in a bit...I've switched to two full body workouts a week. Saves me time instead of doing 4. And energy hopefully. Gonna be real busy when school starts back up. Anyhow-

Deadlift-

135 lbs x 10 reps
205 x 8
205 x 7

Shoulder Press

95 lbs x 7 reps
105 x 7
105 x 4
85 x 8

Pull ups

Bodyweight x 7
BW x 6
BW x 6
BW x 5

Curls (BB)

75 lbs x 8
75 x 8
75 x 7
75 x 5

Calf Raises (one legged)

85 lbs x 6 reps
85 x 7
85 x 7

Rucifer · Post by **Rucifer** » Mon Aug 10, 2009 11:00 am

Full Squats-

85 lbs x 9
155 x 5
155 x 6

Rear Lunges-

135 x 7 per leg
135 x 7 per leg

Bench Press

135 x 10
185 x 7
185 x 4
165 x 7
155 x 7

Barbell Bent over rows

135 x 9
185 x 6
185 x 6
185 x 6

Lying Tricep Exts-

75 x 5
75 x 6

Rucifer · Post by **Rucifer** » Thu Aug 13, 2009 2:09 pm

8/13 workout-

Deadlift-

135 lbs x 10
225 x 8
225 x 7

Shoulder Press-

65 x 10
105 x 8
105 x 7
95 x 7
95 x 7

Pull ups

bodyweight x 8
bodyweight x 7
BW x 6

Curls-

75 lbs x 7
75 x 6
75 x 6