Ruci's Log
Moderators: Ironman, Jungledoc, ianjay, stuward
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.
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.

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
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
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.
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.
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.
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.
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
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
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...
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...
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
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
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
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