Ruci's Log
Moderators: Ironman, Jungledoc, jethrof, parth, stuward
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.
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.
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
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
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
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
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
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
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
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
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
Today I did
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
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
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
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