Ruci's Log

Rucifer · Post by **Rucifer** » Mon Nov 23, 2009 1:02 pm

Ran one 1 mile nonstop, then intervals the way back.

Rucifer · Post by **Rucifer** » Tue Nov 24, 2009 2:51 pm

15 mins on the punching bag.

Rucifer · Post by **Rucifer** » Sat Nov 28, 2009 11:31 am

Finally another workout-

Deep Squats-

BW x 10
85 x 10
115 x 5
115 x 5
115 x 5

Glute Bridge

135 x 8
135 x 7
135 x 7

Calf Raises-

BW x 15
BW x 12
BW x 10

3 sets of long jumps of 3 each

Rucifer · Post by **Rucifer** » Sun Nov 29, 2009 12:07 pm

Upper body-

Dips-

Pushups x 10
BW x 10
BW x 10
25 lbs x 8
25 x 7
25 x 6

Pull ups-

BW x 7
BW x 7
BW x 6
BW x 6

Bench Dips-

BW x 10
35 x 7
35 x 7

Underhand pulls-

BW x 7
BW x 6
BW x 5

Military Presses-

95 x 6
95 x 6
95 x 6

About 5 mins of power swings with a baseball bat outside.

Rucifer · Post by **Rucifer** » Wed Dec 02, 2009 5:13 pm

Power day-

High pulls

95 x 10
135 x 9
185 x 5
185 x 6

Behind the neck push press

95 x 9
135 x 5
135 x 5

Overhead Squat-

85 x 8
85 x 7
85 x 6

Push ups-

BW x 10
25 x 8
25 x 8

Body Rows-

BW x 8
BW x 8
BW x 8

Rucifer · Post by **Rucifer** » Thu Dec 03, 2009 1:55 pm

A one mile warm up jog followed by three intervals back to starting point. Felt pretty darn good today, even though it was pretty chilly outside.

Rucifer · Post by **Rucifer** » Sat Dec 05, 2009 4:11 pm

Had my Taekwondo class and...

Lower body-

Deep Squat-

85 lbs x 9
135 x 7
135 x 6
135 x 5

Good mornings-

65 x 8
65 x 8
65 x 8

Glute bridges-

135 x 9
135 x 8
135 x 8

Calf Raises-

BW x 15 x 3 sets...

Rucifer · Post by **Rucifer** » Sun Dec 06, 2009 1:13 pm

Dips-

BW x 10 (push ups)
BW x 10
BW x 10
25 x 8
25 x 8
25 x 7

Pull ups-

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

Bench dips-

BW x 10
35 x 8
25 x 8

Underhand pull ups

BW x 5
BW x 6
BW x 5

Push press-

45 x 8
45 x 9
45 x 8

Rucifer · Post by **Rucifer** » Mon Dec 07, 2009 12:44 pm

1.5 mile- 1.5 interval run back,.

Rucifer · Post by **Rucifer** » Tue Dec 08, 2009 11:03 am

Ok...

around 10 mins kickboxing on punching bag (pulled a quad the other day in Taekwondo started to hurt)

Power swings with board outside for like 3 mins.

10 min walk

Rucifer · Post by **Rucifer** » Wed Dec 09, 2009 3:50 pm

Power day-

High Pulls-

Bar x 10
95 x 10
165 x 5
165 x 5
165 x 4 (weak)

Behind the neck push press-

85 x 10
135 x 6
135 x 7
135 x 6

Overhead Squat (weak weak weak)

85 x 5
85 x 6
85 x 5

Push ups-

BW x 10
25 x 8
25 + dad pushing down x 7
25 + dad pushing down x 5

Bodyweight Rows-

BW x 10
10 x 8
10 x 7
10 x 7

About a one hour hike at the park as well...felt great!

Rucifer · Post by **Rucifer** » Sat Dec 12, 2009 11:59 am

Upper-

Sort close grip bench-

135 x 10
155 x 9
155 x 8

Dips

BW x 8
BW x 7

Barbell bent over rows-

135 x 10
135 x 9
135 x 8

Underhand pull ups-

BW x 7
BW x 7

Military press-

95 x 7
95 x 7
95 x 7

Rucifer · Post by **Rucifer** » Thu Dec 17, 2009 4:04 pm

A little layoff from lifting, sorta got ill. Still wasn't 100% today-

Glute Bridges-

135 x 10
175 x 9
175 x 8
175 x 7

Explosive SLDL-

135 x 5
135 x 7
135 x 7

Bent over BB rows-

135 x 9
135 x 10
135 x 9

Underhand Chins

BW x 5
BW x 6
BW x 8

Rucifer · Post by **Rucifer** » Sat Dec 19, 2009 1:41 pm

Squats-

135 x 10
155 x 8
155 x 7
155 x 5

Close grip bench

135 x 10
155 x 8
155 x 6

Dips

BW x 8
BW x 8
BW x 6

Behind the neck push press-

95 x 5
95 x 5
95 x 8

Rucifer · Post by **Rucifer** » Tue Dec 22, 2009 11:20 am

Squats-

BW x 10
95 x 10
185 x 5
185 x 4
135 x 6

Close grip bench-

135 x 10
165 x 8
165 x 7

Dips

BW x 8
BW x 8
BW x 5

Behind neck push press

95 x 9
95 x 8
115 x 7