Ruci's Log

Log workouts, diet, goals, and personal bests

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Rucifer
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Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Wed Sep 09, 2009 11:23 am

Hackyed for a really long time today (prolly around an hour), and broke my record twice. Once with 50 and then 47. I was so stoked.

Also took like a half an hour walk. I am trying to get a lot of sun before I head down to the Outer Banks in NC for vacation. That way I don't fry down there.

Anyone who's wondering why I am posting my hackying fun time...it is definitely something to get your heart beating. Sort of a mixture of caliensthics (Spelling?) and aerobics. Good fun stuff.

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Thu Sep 10, 2009 10:49 am

I think being a former vegetarian/long distance runner musta messed up my iron stores more than I thought. I figured I was safe when I started eating meat again, but I ate very little red meat, and there's not much iron in chicken and fish. Also I drink/ate just about every inhibitor of iron absorption there is (coffee, milk, soda, spinach, whole grains, etc). I have been wondering why I have been chronically fatigued the past couple of years, and after hours of scouring the internet, I determined I still must have been iron deficient even after taking up eating meat again. So in the past couple of days I have revamped my diet (no coffee/soda, more red meat, more plant sources of iron, and lots of vitamin c for better absorption). I don't know if its a placebo effect or if this was the solution, but today's lifting, I haven't felt a great session as this one in years. So for now, I plan on keeping up the higher iron diet for a little while, couple of months or so, to get my iron storage back to normal. I realize I probably should have gotten tested, but alas, I live in America without medical insurance. But anyways, here's what I did today (and felt SO SO SO pumped today)-

Deadlift-

135 x 10
275 x 6
255 x 7
205 x 6

Shoulder Press

65 x 10
125 x 6
115 x 7
115 x 6

Overhead Squat

65 x 10
85 x 8
95 x 6

Decline Bench

135 x 10
205 x 6
185 x 7

Chin ups

BW x 9
BW x 9
BW x 6

Curls (I thought I had one 75 instead of 85)

85 x 5
85 x 4
65 x 8

Rucifer
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Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Fri Sep 11, 2009 10:59 am

I decided to go on a long bike ride today. 7-8 miles out in the country. Pretty good time. I need to be able to bike because about 2 weeks from now I'll be biking to work :wink:

Rucifer
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Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Sun Sep 13, 2009 9:51 am

I am on vacation. Pretty much all I can do is cardio. I decided to go running this morn. Man was it tough. First time in prolly 1.5-2 years really and it HURT.

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Tue Sep 22, 2009 9:52 am

Finally...got back into a workout. I am still feeling a little sick but I couldn't take it anymore. I had to take it easy cause yea, still feeling a little sick. But I haven't lifted in awhile. Anyways, here's what I did-

Bench Press

135 x 10
185 x 5
185 x 4
175 x 6

Deadlift-

135 x 9
205 x 7
205 x 7

Bent over rows-

135 x 10
185 x 5
185 x 6

High pulls

135 x 5
135 x 5

Rucifer
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Location: Ohio, USA

Post by Rucifer » Sat Sep 26, 2009 12:44 pm

New workout plan-

Once a week at school I think I'm gonna try to do a full body workout in their gym. And then two days a week at my folk's place, I'll do one upper and one lower day. Here's the plan-

Tues or Wed at School-

Deadlift
Weighted Dips
Bent Over Rows
Military Presses

Sat- Upper

Bench Press
Chin Ups
Upright Row
Close grip Benches
Bent over underhand rows

Sun- Lower

Straight Legged Deads
Front Squats
Rear Lunges
Calf Raises
Maybe some stomach stuff if I feel like it


So today I did my upper workout-

Decline Bench

135 x 10
185 x 8
185 x 8
185 x 4

Military Press

75 x 10
115 x 3
95 x 7
95 x 5

Chin ups

BW x 8
10 x 7
10 x 7

Close Grip Benches

95 x 10
135 x 10
135 x 10

Bent over underhand rows

135 x 9
135 x 9
135 x 7

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Sun Sep 27, 2009 10:24 am

Lower workout. Incorporated the glute bridge from another post under the general forum. They seemed awesome. So here's what I did- keep it light on exercises I haven't done in a long time

Straight legged Dead-

135 x 10
135 x 10
135 x 10

Front Squat

95 x 8
95 x 8
95 x 7

Rear Lunge

95 x 8 (per leg)
115 x 7

Glute Bridges

15 x BW
65 x 8
65 x 8
85 x 7

Calf Raise

115 x 10
115 x 10
165 x 7

Rucifer
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Location: Ohio, USA

Post by Rucifer » Mon Sep 28, 2009 3:55 pm

Now that I am back in school, and a lot closer to my job, I will inadvertenly (spelling?) be doing a lot more cardio. I have to park about half a mile away from campus in order to get a spot, and so that totals up at least a mile walking around campus, and I can now bike to work and plan on doing it 3 or 4 times a week until it gets really cold. It will be a total of about 20 mins of biking too and from. But I am actually gonna keep track of when I bike to and from work

Today I did

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Wed Sep 30, 2009 1:14 pm

Had a good workout-

Deadlift-

135 x 10
185 x 10
275 x 7
275 x 5
255 x 7

Bent over underhand rows-

185 x 5
185 x 6
185 x 5

Decline Bench-

135 x 10
205 x 8
215 x 4
185 x 7

Shoulder press-

75 x 10
125 x 7
125 x 4
115 x 5

Rucifer
Member
Member
Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Fri Oct 02, 2009 12:54 pm

Today was a good upper workout. I was a little weak on my benching at first but warmed up with my rowing. I won't be lifting legs until sunday due to the fact I won't be able to make it over here tomorrow morning and I have to work in the evening. So, anyways-

Flat Bench Press-

135 x 10
205 x 3.5 (grr)
185 x 6
185 x 5

Close grip Bench Press-

135 x 10
165 x 7
155 x 6

Bent over BB rows-

165 x 7
225 x 4
205 x 6
185 x 8

Upright rows-

95 x 7
95 x 7
95 x 7

Underhand close grip chins-

BW x 7
BW x 7
BW x 6

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Sat Oct 03, 2009 2:05 pm

Did some real Taekwondo for the first time today in class. What a workout. Heh. Need to get my cardio up to speed (I know I know- I am going to be blasted for that comment).

Also biked my way to work today.

Rucifer
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Member
Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Sun Oct 04, 2009 10:40 am

I did a lower workout today. But (gasp) I replaced my rear lunges. I tried the barbell hip thrusts, and aside from getting into position, they're pretty awesome. I also did glute bridges instead of rear lunges (I am trying to hit the glutes with rear lunges and the bridges seem to do a better job of it, so why not). I still need to get acclimated (spelling?) to both exercises, but I already like them. Thank you Mr. Glutes or whatever his name was. Anyways-

Barbell hip thrusts-

95 x 10
115 x 8
135 x 7
155 x 7

Straight legged Deads-

155 x 10
205 x 8
205 x 5

Squats/Good morning mix (I am not sure what to call it)-

95 x 8
95 x 8
95 x 9

Calf Raises-

165 x 9
165 x 9
165 x 10

Glute Bridges-

135 x 7
135 x 7
135 x 8

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Mon Oct 05, 2009 3:43 pm

I biked my way to work today.

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Wed Oct 07, 2009 1:09 pm

Full Body day. It was fun.

Deadlift-

135 x 10
205 x 8
305 x 4
275 x 6
255 x 6

Underhand grip chins-

Bw x 7
Bw x 6
Bw x 4

Decline Bench-

135 x 10
225 x 4
205 x 5
185 x 8

Shoulder Press-

75 x 10
125 x 6
125 x 4
115 x 4.5

Rucifer
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Posts: 928
Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Thu Oct 08, 2009 2:17 pm

I did some rollerblading and some hackying today.

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