Ruci's Log

[Rucifer]

I just did some barefoot running. It was at a park in it was in the grass, but I have a feeling of the better on my feet running on the pavement. I probly did about a mile.

[Rucifer]

It's been a LONG time since I've been seriously lifting...for me at least...so today I felt great and decided to do a lighter workout that was sort of a hybrid bodyweight/weight training workout. Here's how it went down-

Bench press-

95 x 12
115 x 10

Shoulder press dumbbell-

25 x 5
25 x 8

Curls dumbbell-

25 x 6
25 x 6

Overhead squats with 5 lbs-

x 7
x 8
BW x 10

Glute bridges-

BW x 12
BW x 12

Also a 45 min hike at park

So I am also going to plan out my week...I might do just a bodyweight str training later in the week, or might involve some weights. Tomorrow I am in school, so I plan on maybe doing some ankle work/stretching and a light bikeride/walk after I get off work and before I goto school. Wednesday, I will most likely walk/bike/rollerblade/swim. Thurs, I will most likely do the str training again and maybe follow it up with a light cardio again. And I am sure fri and sat, me and my woman will do something as well, but don't know that far ahead again. My thurs str training will most likely go something like this-

A back exercise- maybe some pullups or rows
Curls or close grip chin ups
Push ups, normal and close hand placement
Lunges

[Rucifer]

Let's see...

Tues- a bike ride before school and some ankle training
Weds- A short walk and some swimming
Thurs- Just a little swimming again

Today- my bday- I did a bodyweight workout-

Pushups on knees x !0
BW pushups x 8
BW pushups x 10

Pull ups

Assisted x 5
Assisted x 5
Assisted x 5

V ups

BW x 8
BW x 10

Hip thrusts

Bw x 10
BW x 12

Lunges

BW x 5 per leg

Might do something later not sure yet tho

[Rucifer]

I uhh...went on a vaca last week so while I was doing a lot of the vaca (hiking, swimming, etc), it wasn't really quantifiable on here (nor did I wanna type it anyways).

Yesterday (9/1) bout all I did was 15 mins of swimming

Today did about 40 mins of bike riding and a bodyweight lower body workout. This consisted of 3 sets of explosive upward jumps, 6 long jumps, jumping jacks, step ups, hip thrusts, and some walking lunges. I have decided to keep lower body bodyweight since weights are hurting my knees and upper body with weights since bodyweight seems to be fv(k up my shoulder. So within a couple of days, an upper body weight workout.

[Rucifer]

Upper body workout-

Bench

95 x 12
135 x 10
135 x 7

One armed DB row

30 x 12
40 x 10

Shoulder Raises

30 x 5
30 x 6

Curls

30 x 5
30 x 6

V ups

BW x 10
BW x 10

[Rucifer]

Yesterday (9/8) I went for a bike ride. Then I came home and did these things in this order-

Bodyweight squats- 3 sets
Ankle Balances (that's what I am calling them- standing on one leg for 30 secs per leg)- twice
Ankle Stretch- Twice
Calf Raises- single leg- BW- twice each foot
Full Squats where I would go down and hold position for 10 secs- 4 sets

Today (9/9)

Went on a walk with my woman and now we be playing some wii fit. Yay

[Rucifer]

I lifted upper body stuff today-

Bench

95 x 13
135 x 10
135 x 8

DB rows-

30 x 10
40 x 9
40 x 9

Shoulder raises-

30 x 7
30 x 7

Concentration curls-

30 x 6
30 x 6

[Rucifer]

I also forgot to mention yesterday that I walked for probably 40 mins at the park and did some deep squat holding positions along the way. 3 of them for about 10 seconds each. Trying to build up some endurance in my legs!

[Rucifer]

A 20 min hike at the park prolly, with a couple of deep squat holds whilst I was doing so. Then

Regular BW squats
Jumping sets
Walking lunges
Jumping jacks
Some running jumps

ThinK i'll do 2 bodyweight leg workouts a week. Maybe I'll post them tomorrow

[Rucifer]

derp