Ruci's Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Barbell Rows-
135 x 10
185 x 7
205 x 5
205 x 5
185 x 6
Pull ups-
BW x 6
BW x 7
5 x 5
5 x 5
BW x 6
Curls- per arm-
40 x 5
40 x 5
40 x 5
3 sprint sessions afterwards
40
I have decided to do 3 sessions per week of weightlifting...one for upper pulling, Lower body, and then upper pushing. The upper pulling is obviously listed above...I think for lower, I'm gonna do glute bridges, deep squats and SLDLs. Depending on how I feel I might do hanging leg raises as well. Then for upper push- Bench, Military pressing and tricep exts.
135 x 10
185 x 7
205 x 5
205 x 5
185 x 6
Pull ups-
BW x 6
BW x 7
5 x 5
5 x 5
BW x 6
Curls- per arm-
40 x 5
40 x 5
40 x 5
3 sprint sessions afterwards
40
I have decided to do 3 sessions per week of weightlifting...one for upper pulling, Lower body, and then upper pushing. The upper pulling is obviously listed above...I think for lower, I'm gonna do glute bridges, deep squats and SLDLs. Depending on how I feel I might do hanging leg raises as well. Then for upper push- Bench, Military pressing and tricep exts.
Today-
Went on a walk before work, biked to work, gonna do a quick swim after work and bike home. None of these activities will be too intense tho
I think something's going on with my knee. My left knee especially. Maybe take it a little lighter on leg day next time or different exercises. Perhaps I'll do deads, then glute bridges (lighter weight more reps), and calf raises.
Went on a walk before work, biked to work, gonna do a quick swim after work and bike home. None of these activities will be too intense tho
I think something's going on with my knee. My left knee especially. Maybe take it a little lighter on leg day next time or different exercises. Perhaps I'll do deads, then glute bridges (lighter weight more reps), and calf raises.
I went on a 20 min bike ride today. I got sick last week and today was the first day I wanted to do anything. It was a light bikeride- only sped up at one point. I think I'll lift tuesday. I can't decide to do a full body once a week, twice a week, or do a split one upper and one lower a week. One thing's for sure- I'm gonna try just doing one set of each exercise I do. I think I am getting burnt out doing a whole bunch, and I've read that one set can be just as effective. But I think I'll try two full body's a week- and here's an idea of what I am doing (one warm up set and then one set per exercise). -
Day one-
Deadlift
Bench
Pull ups
Curls
Day Two-
Glute Bridge
Dips
Rows
Shoulder presses
Day one-
Deadlift
Bench
Pull ups
Curls
Day Two-
Glute Bridge
Dips
Rows
Shoulder presses
One set workout day. For the deadlift, I used to use alternating grips so I could lift more weight. But now I am going to try to use just an overhand grip because in the long run I feel it will help my grip moreso than the alternating style. So here's what I did-
Bench
95 x 15
195 x 6
Deadlift-
135 x 9
205 x 8
Pull ups-
BW x 8
25 x 4
Curls-
35 x 10
65 x 8
Bench
95 x 15
195 x 6
Deadlift-
135 x 9
205 x 8
Pull ups-
BW x 8
25 x 4
Curls-
35 x 10
65 x 8
YEsterday I went rollerblading for around 20 mins. Forgot to write that down.
Today, I did sorta sprint sessions. I went as fast as I could for 30 seconds to a min and 30 seconds. It wasn't exactly sprinting, but wasn't long distance either. I am hoping this won't drain my muscles too much for lifting tomorrow!
Today, I did sorta sprint sessions. I went as fast as I could for 30 seconds to a min and 30 seconds. It wasn't exactly sprinting, but wasn't long distance either. I am hoping this won't drain my muscles too much for lifting tomorrow!
Good workout day!
Deadlift-
135 x 10
185 x 8
255 x 5
255 isometric hold for around 10 seconds
Bench-
135 x 8
135 x 5
205 x 5
205 x hold for approx 10 secs
Chins-
BW x 6
BW x 5
BW x hold for approx 10 secs
DB shoulder press-
40 x 8
40 x 6
50 x 5
50 x HFA (hold for approx) 5 secs
DB curls
40 x 6
40 x HFA 10 secs
Deadlift-
135 x 10
185 x 8
255 x 5
255 isometric hold for around 10 seconds
Bench-
135 x 8
135 x 5
205 x 5
205 x hold for approx 10 secs
Chins-
BW x 6
BW x 5
BW x hold for approx 10 secs
DB shoulder press-
40 x 8
40 x 6
50 x 5
50 x HFA (hold for approx) 5 secs
DB curls
40 x 6
40 x HFA 10 secs