Ruci's Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Argh. A lot of football throwing over the weekend really screwed up my shoulder. Heavy and far throwing, after not throwing a football for almost a year. Not advisable.
Anyhow, I decided to incorporate one power training move into each of my workouts. Today, it was high pulls. Next workout, it will be overhead squats. Anyhow, here is was (shoulder messed up my bench bigtime)-
Full squat
65 lbs x 10 reps
155 x 6
155 x 5
Rear Lunge
155 x 5 reps
155 x 6
Bench Press
135 lbs x 10 reps
155 x 7
155 x 7
Barbell Bent over row
135 x 10 reps
185 x 7
185 x 8
185 x 5
High Pulls
135 x 5
135 x 5
135 x 4
Tricep Exts
65 x 9 reps
75 x 7
75 x 7
Anyhow, I decided to incorporate one power training move into each of my workouts. Today, it was high pulls. Next workout, it will be overhead squats. Anyhow, here is was (shoulder messed up my bench bigtime)-
Full squat
65 lbs x 10 reps
155 x 6
155 x 5
Rear Lunge
155 x 5 reps
155 x 6
Bench Press
135 lbs x 10 reps
155 x 7
155 x 7
Barbell Bent over row
135 x 10 reps
185 x 7
185 x 8
185 x 5
High Pulls
135 x 5
135 x 5
135 x 4
Tricep Exts
65 x 9 reps
75 x 7
75 x 7
A decent workout...I had no energy to start, but I chugged my way through it. The shoulder still ironically affected my decline bench but not my shoulder press (go figure). Anywho-
Deadlift- 3 warm ups
75 lbs x 10
135 x 10
135 x 10
235 x 8
235 x 7
Overhead Squat-
45 lbs x 10 reps
45 lbs x 10
Shoulder press-
65 lbs x 10
115 lbs x 4.5
105 x 5
95 x 6
Decline Bench
135 x 10
135 x 10
135 x 10
Pull ups
Bodyweight x 8
Bodyweight x 6
Bodyweight x 7
Curls
75 x 5
75 x 5
75 x 5
Deadlift- 3 warm ups
75 lbs x 10
135 x 10
135 x 10
235 x 8
235 x 7
Overhead Squat-
45 lbs x 10 reps
45 lbs x 10
Shoulder press-
65 lbs x 10
115 lbs x 4.5
105 x 5
95 x 6
Decline Bench
135 x 10
135 x 10
135 x 10
Pull ups
Bodyweight x 8
Bodyweight x 6
Bodyweight x 7
Curls
75 x 5
75 x 5
75 x 5
Ok so decided to keep my "Cardio" workouts on here as well. Not really cardio...just trying to get the heart pumping (but not hardcore or anything). This will explain what I mean-
Aug 21st- around 30 min bike ride at a lesiurely pace
Today- Around 1 hr walk at the park, with some sprints done at the end for good measure.
Aug 21st- around 30 min bike ride at a lesiurely pace
Today- Around 1 hr walk at the park, with some sprints done at the end for good measure.
My workout blew big fat chunks today. But there are reasons surrounding that which I won't make mention of. Anyhow-
Deep squat
45 lbs x 10
45 x 10
95 x 9
185 x 5 (these only went parallel)
185 x 5
Bench Press
135 x 10
185 x 5
185 x 4
185 x 5
Rows
135 x 10
185 x 6
185 x 5
185 x 6
Tricep ext
75 x 5
75 x 6
75 x 4
Deep squat
45 lbs x 10
45 x 10
95 x 9
185 x 5 (these only went parallel)
185 x 5
Bench Press
135 x 10
185 x 5
185 x 4
185 x 5
Rows
135 x 10
185 x 6
185 x 5
185 x 6
Tricep ext
75 x 5
75 x 6
75 x 4
Better day of lifting than I thought it would be.
Deadlift-
135 x 10
135 x 10
255 x 5
255 x 5
Shoulder press-
65 x 10
115 x 6
105 x 7
105 x 5
Overhead Squat (still getting acclimated to it)
45 x 8
45 x 8
45 x 8
Decline Bench (still didn't do what I should of)
135 x 10
185 x 5
185 x 8
Pull ups-
Bodyweight x 8
BW x 7
BW x 4.5
Curls-
65 x 8
65 x 8
65 x 6
Did a lot of hacky sacking afterwards...its more of a workout than you might think (especially alone). Also me and my dad are still trying to throw the football, to get used to it before we head on vacation. Did that a little bit too.
Deadlift-
135 x 10
135 x 10
255 x 5
255 x 5
Shoulder press-
65 x 10
115 x 6
105 x 7
105 x 5
Overhead Squat (still getting acclimated to it)
45 x 8
45 x 8
45 x 8
Decline Bench (still didn't do what I should of)
135 x 10
185 x 5
185 x 8
Pull ups-
Bodyweight x 8
BW x 7
BW x 4.5
Curls-
65 x 8
65 x 8
65 x 6
Did a lot of hacky sacking afterwards...its more of a workout than you might think (especially alone). Also me and my dad are still trying to throw the football, to get used to it before we head on vacation. Did that a little bit too.
I achieved 41 hacks in a row with my hacky sack before my workout. I was quite impressed
Deadlift-
135 x 9
255 x 7
255 x 5
205 x 6
Shoulder press
65 x 10
115 x 6
115 x 3
85 x 6
Overhead Squat-
65 x 5
65 x 8
Decline Bench-
155 x 9
205 x 3
175 x 7
Pull ups
Bodyweight x 7
BW x 7
BW x 4
Curls
65 x 9
65 x 7
65 x 7
Deadlift-
135 x 9
255 x 7
255 x 5
205 x 6
Shoulder press
65 x 10
115 x 6
115 x 3
85 x 6
Overhead Squat-
65 x 5
65 x 8
Decline Bench-
155 x 9
205 x 3
175 x 7
Pull ups
Bodyweight x 7
BW x 7
BW x 4
Curls
65 x 9
65 x 7
65 x 7
Was a very good day of lifting- except for squats. Otherwise everything else kicked booty!
Bench-
135 x 10
195 x 5
185 x 6
155 x 7
Squat
135 x 10
135 x 10
135 x 10
Rear Lunge
135 x 6
135 x 6
135 x 5
Bent over rows
135 x 10
205 x 5
185 x 7
185 x 7
Barbell high pulls
135 x 5
135 x 6
135 x 5
Tricep Ext
65 x 10
85 x 7
85 x 6
Bench-
135 x 10
195 x 5
185 x 6
155 x 7
Squat
135 x 10
135 x 10
135 x 10
Rear Lunge
135 x 6
135 x 6
135 x 5
Bent over rows
135 x 10
205 x 5
185 x 7
185 x 7
Barbell high pulls
135 x 5
135 x 6
135 x 5
Tricep Ext
65 x 10
85 x 7
85 x 6