Ruci's Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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
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
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
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
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
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
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
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
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).
I biked around 6 miles total.
I gave the obstacle course a try (I am really out of shape. LOL).
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
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
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
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