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 » Fri Oct 09, 2009 1:38 pm

Upper body day- I think I am getting a little sick, so I took it a little easy-

Incline Bench-

115 x 10
185 x 3
165 x 6
165 x 5

Close grip Bench-

115 x 10
175 x 5
165 x 6
165 x 5

Bent over row-

115 x 10
185 x 8
185 x 6
185 x 5

Close grip underhand chins-

BW x 7
BW x 7
BW x 7

Upright rows-

115 x 5
115 x 6
115 x 5

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

Post by Rucifer » Sun Oct 11, 2009 11:12 am

A good lower body day. I am really liking the new exercises in addition to deads and squats. I do feel more in my booty (isn't that term normally reserved for girls?). I did hip thrusts and glute bridges today. I think I'll do both for awhile. They're not as taxing as squats and deads overall, but I do feel it more in the glutes. Anyhow-

Barbell Hip Thrust-

135 x 9
155 x 9
175 x 7
185 x 7

Glute Bridges-

175 x 10
185 x 10
225 x 7

SLDL-

135 x 10
135 x 10
185 x 9

Squats (with an ab focus)

95 x 8
95 x 8
95 x 8

Calf Raises-

185 x 7
185 x 9
195 x 6

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

Post by Rucifer » Tue Oct 13, 2009 6:19 pm

Warmed up hackying for like 15 mins, used a punching bag for like 30, then cooled off with hackying for 15 again. Fun stuff.

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

Post by Rucifer » Wed Oct 14, 2009 1:15 pm

Good day. Did decline bench over deadlifts first so I think my deadlift was a little off. Improved otherwise. Anyhow-

Decline Bench-

135 x 10
225 x 4
205 x 8
175 x 11

Deadlift-

135 x 10
205 x 8
275 x 3
275 x 3

Shoulder press-

75x 10
130 x 7.25
120 x 7
115 x 6

Underhand chins

BW x 10
10 x 7
10 x 7
10 x 5

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

Post by Rucifer » Thu Oct 15, 2009 1:40 pm

Another "cardio" day-

15-20 mins of hacky sack warm up

30 mins on the punching bag

15-20 mins hacky cool down with stretching as well.

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

Post by Rucifer » Sat Oct 17, 2009 1:18 pm

Great workout day. Felt so good after a week of just flat out, terrible stress. And today was a double- first I had my taekwondo class at school, and then afterwards I lifted. An upper body day. I'm working more on my form with my bent over row as opposed to weight. I think I need to get proper form down with it. Here's what I did-

Incline Bench

115 x 10
185 x 5
175 x 6
175 x 5

Close grip bench-

115 x 10
175 x 5
165 x 5
165 x 5

Bent over rows-

115 x 10
165 x 8
165 x 8

Underhand chins-

BW x 8
BW x 7
BW x 6

Upright Rows-

115 x 5
115 x 5
115 x 4

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

Post by Rucifer » Sun Oct 18, 2009 11:42 am

Lower body-

Hip thrusts-

135 x 10
185 x 7
185 x 6

Glute Bridges-

185 x 7
185 x 8
135 x 10

SLDL-

135 x 10
185 x 8
185 x 7

Squats (tummy emphaized)

135 x 8
135 x 8
135 x 8

Calf raises-

135 x 12
135 x 10
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 19, 2009 2:16 pm

Wow! Today I actually RAN, not jogged. I haven't ran in awhile. Or jogged for that matter. So I decided to do some speed work. So yea...

Run around 1-1.5 miles fast and slow and fast and slow

About 15 mins on the punching bag

10 min cool down with hacky sack

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

Post by Rucifer » Tue Oct 20, 2009 2:49 pm

Today I decided to check out one of the local parks that's sorta in my new neighborhood I moved into. It's about three miles away, so I decided to bike instead of drive there just to see (if it had been four I woulda been driving). Man what a cool park it is! I think it was made for me. Heh. It has an obstacle course there. How many parks have that? It's right behind a middle school so I am wondering if they have kids practicing it there often, but today no one was there. It's got like 5 or 6 stations you're supposed to perform and plenty of distance inbetween to make sprinting between them VERY challenging. Getting towards the part of the year where its gonna be to cold probably for the most part, but who knows, maybe I'll man it up. So today-

I biked around 6 miles total.

I gave the obstacle course a try (I am really out of shape. LOL).

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

Post by Rucifer » Wed Oct 21, 2009 12:57 pm

Today I was feeling a little weak, and was a little rushed for time. Haven't been sleeping well as of late. I decided to work on my deadlift form rather than the weight. I've found I need to use more abs on both it and squatting, which you use if you do the right form. So-anyhow-

Decline Bench

135 x 10
185 x 9
185 x 6

Deadlift

135 x 10
185 x 9
185 x 8

Underhand chins

BW x 8
BW x 7
BW x 6

Shoulder press-

75 x 10
125 x 7
125 x 5

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

Post by Rucifer » Thu Oct 22, 2009 2:04 pm

Another "cardio" day. I ran as fast as I could for one mile, did sprint intervals back to my starting point, and then punched on my punching bag for like 10 mins.

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

Post by Rucifer » Fri Oct 23, 2009 1:32 pm

Upper body-

Incline Bench-

125 x 10
185 x 4
175 x 6
165 x 6

Close grip bench

125 x 10
175 x 6
165 x 6

Bent over rows-

125 x 10
175 x 7
175 x 7

Close grip underhand chins

BW x 8
BW x 7
BW x 5.5

Upright row/high pull mix

125 x 6
125 x 5
125 x 5

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

Post by Rucifer » Sat Oct 24, 2009 12:23 pm

Taekwondo class.

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

Post by Rucifer » Sun Oct 25, 2009 11:43 am

Today sucked. My wrists hurt. My arms hurt. All the stupid festival games I am not used too. Shouldn't have affected my lower body workout, but oh well. I think I am going to switch from a full body bodybuilding workout to a full body power workout instead. On thurs. I'm gonna go look up what to do after this. Anyhow-

Hip thrusts

135 x 10
135 x 8
135 x 6

Glute Bridges

135 x 8
135 x 8

SLDL-

135 x 10
185 x 8
185 x 8

squats-

135 x 8
135 x 6
135 x 6

Calf raises-

135 x 10
135 x 9
135 x 8

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

Post by Rucifer » Tue Oct 27, 2009 11:26 am

Aerobic day-

15 min hacky sack

around 15 min punching bag

1 mile AFAP (as fast as possible) run, followed by sprints back to house

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