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Posted: **Sun Mar 21, 2010 12:18 pm**

by **Rucifer**

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.

Posted: **Tue Mar 23, 2010 1:25 pm**

by **Rucifer**

Legs-

Glute Bridge-

Bw x 10

135 x 10

215 x 7

265 x 5

265 x 4

215 x 5

SLDL-

135 x 10

215 x 5

245 x 5

235 x 4

215 x 5

Squats-

135 x 10

185 x 5

185 x 4

Hanging leg raises-

Bw x 5

BW x 5

Only about 10 mins on punching bag I was exhausted

Posted: **Wed Mar 24, 2010 2:58 pm**

by **Rucifer**

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.

Posted: **Thu Mar 25, 2010 1:01 pm**

by **Rucifer**

Upper press stuff-

Dips

BW x 7

BW x 9

BW x 9

BW x 9

BW x 8

Bench press-

135 x 10

195 x 5

185 x 5

185 x 5

185 x 4

Dumbbell Shoulder press

40 x 7

40 x 6

40 x 8

40 x 8

50 x 4

About 20 mins on punching bag

15 min swim after work later in the day

Posted: **Tue Mar 30, 2010 10:44 am**

by **Rucifer**

Ugh I gotta stop drinking. Getting so weak as of late-

Deadlift-

135 x 10

205 x 7

225 x 5

225 x 5

225 x 5

Glute Bridge-

135 x 7

135 x 7

135 x 6

135 x 4

Calf raise-

135 x 8

135 x 7

135 x 5

Posted: **Thu Apr 01, 2010 10:42 am**

by **Rucifer**

Another crappy workout. I don't know why I have no energy as of late- think its because I've been to lazy and not moving when I'm not working out. Vicious cycle-

Bench

135 x 10

205 x 4

195 x 5

185 x 5

185 x 4

Dips-

BW x 7

BW x 4

BW x 7

DB shoulder presses-

50 x 3

50 x 4

50 x 5

Posted: **Sun Apr 04, 2010 11:24 am**

by **Rucifer**

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

Posted: **Tue Apr 06, 2010 11:08 am**

by **Rucifer**

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

Posted: **Thu Apr 08, 2010 10:12 am**

by **Rucifer**

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!

Posted: **Fri Apr 09, 2010 12:25 pm**

by **Rucifer**

Another one set training day-

Glute Bridge

BW x 10

135 x 10

185 x 7

Step ups

Bw x 10

40 x 7

Dips

BW x 7

BW x 7

Bent over DB rows-

50 x 10

80 x 8

DB shoulder presses-

20 x 10

40 x 13

Posted: **Sat Apr 10, 2010 11:38 am**

by **Rucifer**

A one mile run, then a 5 min all out assault on my punching bag

Posted: **Sun Apr 11, 2010 12:20 pm**

by **Rucifer**

About an hour bike ride today

Posted: **Tue Apr 13, 2010 10:09 am**

by **Rucifer**

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

Posted: **Wed Apr 14, 2010 9:07 am**

by **Rucifer**

15 mins rollerblading and 5 on punching bag

Posted: **Thu Apr 15, 2010 12:20 pm**

by **Rucifer**

About a mile jog then 3 speed sessions.