RuhlFreak's Training Log

[notorious_mem]

I was reading through your log and u may have posted this somewhere but are you trying to bulk or cut down?The only reason i ask is the number of reps and sets.I know working out its different strokes for different folks.good job though on your log.keep up the work.Whats your dosage on your superdrol?

[RuhlFreak55]

i'm bulkin.....and i'm not on superdrol.....just had a pump like i remember from it.....i'm on Dbol and Test E

[RuhlFreak55]

Sunday October 1

ARms, Calves

Close-Grip Bench

135 x 12
185 x 12
225 x 9
245 x 6
225 x 7
135 x 22

V-bar Tri Ext.

130 x 20
160 x 15
180 x 13
200 x 18
225 x 8
225 x 7.75

Overhead Ext. Machine

120 x 12
120 x 12
100 x 15
100 x 15

Hammer Curls

45s x 12
50s x 10
55s x 8
55s x 8
50s x 9
50s x 11

One-arm preacher curls

35s x 10
35s x 10
35s x 10
35s x 10
35s x 10
35s x 10

Barbell Curls

70 x 10
70 x 10
70 x 10
70 x 10

Plate Flexors (forearms)

20 x 20
20 x 15
20 x 12
20 x 10

Leg Press Calf Raises

290 x 25
290 x 25
290 x 20
290 x 20
290 x 25

Standing Calf Raise Machine

165 x 10
165 x 10
165 x 12
165 x 12

[RuhlFreak55]

MOnday October 2

Shoulders, Abs

DB Shoulder Press

130 x 15
150 x 12
170 x 12
200 x 8 (holy jesus....without a spotter too, didn't even know i could kick these by myself)
200 x 8
170 x 10
140 x 12

Rear Seated DB Raises

70 x 15
80 x 12
80 x 12
80 x 12
80 x 12

Cable Single Arm Lat Raises Behind Back (weight is for both arms)

80 x 12
80 x 12
100 x 10
100 x 10
80 x 12

Hammer Strength Shoulder Press

90 x 15
140 x 10
140 x 10
180 x 8
90 x 25

Hammer Strength Shrugs

180 x 20
270 x 12
360 x 10
450 x 8 [B(Yeah Dogg)[/B]
450 x 10
450 x 8 ( i wanted to do more but the next plate falls off )
360 x 12
270 x 12
180 x 30

Flex Ab Crunch Machine

80 x 30
100 x 15
120 x 15
100 x 12
80 x 12
60 x 15

Reverse Crunches ( i think this is what they're called....legs straight up in the air small movements to lift your butt off the ground....for lower abs)

BW x 12
BW x 12
BW x 12
BW x 20
BW x 20

Side Crunches (reps are per side)

BW x 12
BW x 15
BW x 15
BW x 15
BW x 15

[RuhlFreak55]

Tuesday Oct 3

Back, Calves

Deadlift

135 x 12
225 x 10
315 x 8
405 x 6
455 x 3 (my new belt isn't broken in yet.....hurts my hips to deadlift with it)
315 x 6

Wide PUllups
BW x 12

One-Arm DB Rows

140 x 12
180 x 12
220 x 10
280 x 6
280 x 8
200 x 10
200 x 12

Wide Pulldowns

150 x 15
180 x 12
195 x 12
225 x 10
300 x 8 (yes i cheated....if you ain't cheatin you ain't tryin)
240 x 10

High HammerStrength Rows

180 x 15
270 x 10
270 x 8
180 x 20

HammerStrength Pulldowns

180 x 12
180 x 13
180 x 14
180 x 16
180 x 22 (that number could be a 22 or a 23 really can't read it)

Standing Calf Raises

150 x 20
180 x 15
225 x 10
270 x 10
300 x 8
225 x 10
195 x 15
150 x 15

[RuhlFreak55]

i'm not writing dumbells individually anymore.....pain in my ass.....i've written them added together since i was 14

[RuhlFreak55]

cycle update.......weighed 212 this morning.......i was 208 right before i started......feelin strong and on top of the world.......back pumps suck but oh well........and i'm thinking about sex more than usual.......NOT A GOOD THING FOR ME.......gonna get into trouble

[RuhlFreak55]

Thursday Oct 5

Chest, Abs

Incline DB Press

130 x 15
160 x 12
190 x 10
220 x 7.5
230 x 6 (personal record)
230 x 6
200 x 8
140 x 16

Decline Flyes

90 x 8
90 x 8
90 x 8
90 x 8

Low Cross-Overs

100 x 12
120 x 8
120 x 8
100 x 10
80 x 12

Hammer Strength Decline Bench

90 x 12
180 x 12
230 x 7
230 x 7
180 x 10
180 x 13
180 x 12
140 x 24

Crunches

BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

Leg Raises

BW x 20
BW x 30
BW x 30
BW x 30
BW x 40

Side Crunches

BW x 15
BW x 15

[Myka]

cycle update.......weighed 212 this morning.......i was 208 right before i started......feelin strong and on top of the world.......back pumps suck but oh well........and i'm thinking about sex more than usual.......NOT A GOOD THING FOR ME.......gonna get into trouble

rofl

anyway... I didnt know you had started your cycle..cool

[chest6]

blah quit adding the dumbbells together $$#^%$

[RuhlFreak55]

MYKA!!! you're never on MSN!!!!!

[RuhlFreak55]

Friday Oct 6

LEGS!!!

Squats

135 x 15
225 x 12
315 x 10
365 x 8 (pretty sweet for not having a real spotter.....god i want a good spotter)
365 x 6
365 x 6
225 x 12

Leg Press

490 x 12
580 x 10
670 x 12
760 x 10
760 x 8
580 x 10
490 x 25

Leg Ext.

210 x 12
250 x 10
280 x 10
280 x 12

Close Hacks

90 x 12
180 x 10
230 x 7

Lying Leg Curls

90 x 12
110 x 9
110 x 7
90 x 12

Seated Leg Curls

220 x 10
220 x 15
250 x 10
250 x 10
280 x 10

Standing Calf Raise Machine

165 x 20
240 x 15
300 x 10
300 x 9
270 x 10

Seated Nautlius Calf Raises

140 x 15
170 x 20
200 x 20
245 x 12

[RuhlFreak55]

Saturday Oct. 7

Arms, Abs

Alternate DB Curls

80 x 10
80 x 10
70 x 10
70 x 10
70 x 10
60 x 12 (these were tons more concentrated than usual)

EZ Curls

70 x 12
70 x 12
70 x 12
70 x 12

Concentration Curls

70 x 12
70 x 12
80 x 12
80 x 10
70 x 12

OverHead DB Ext.

70 x 15
105 x 15
135 x 10
150 x 10
150 x 7
135 x 8

Rope Ext.

110 x 12
120 x 12
140 x 10
140 x 10
140 x 10
100 x 16

Over Unders

80 x 8 x 8
100 x 8 x 8
100 x 10 x 8

Flex Ab Machine

70 x 15
70 x 15
70 x 15
70 x 15

Reverse Crunches

BW x 20

Leg Raises

BW x 20
Bw x 20
BW x 20
BW x 20

[RuhlFreak55]

Sunday Oct. 8

Shoulders, Calves

DB Shoulder Press

120 x 15
150 x 12
180 x 6 (did so little reps to save some for the 105s)
210 x 8
210 x 6
200 x 8
140 x 12

Side DB Lateral Raises

35 x 12
50 x 12
60 x 8
60 x 8
40 x 12

REar Incline DB Raises

40 x 15
50 x 12
50 x 12
50 x 15

Lat Raise Machine

40 x 12
60 x 10
60 x 12
60 x 12

Nautilus Shoulder Press

155 x 15
165 x 12

HammerStrength Shrugs

270 x 12
270 x 12
360 x 12
360 x 12
450 x 10
450 x 8
180 x 35

Smith Shrugs

90 x 25
180 x 12
270 x 8
270 x 10

Standing Smith Calf Raises

180 x 12
270 x 20
360 x 12
360 x 15
360 x 15

Nautilus Seated Calf Raises

200 x 20
245 x 15
255 x 12
255 x 12
255 x 12

[armytiger2009]

Ruhl, this website has caught up with you. How can you say I am not a real spotter. I just don't do what you want me to...make the set easier. It should be as hard as possible for as long as possible. I shouldn't touch you until you are about to stop moving. Notice how when you work with your bro and you get 405 for 6 on squats. Its cause he is helping you throughout the majority of a set. With me, you barely get 365 for 8. Don't say that's in your head either. Bottomline, I make you work and you don't like it.

[RuhlFreak55]

it's in my head

[RuhlFreak55]

It's In My Head!!!

[RuhlFreak55]

**** you all my thread.....not yours

[chest6]

im tryin tryin to help mang...suck up the ego starting now..dont let the spotter touch you unless you start to fall down...watch the strength climb

[RuhlFreak55]

im tryin tryin to help mang...suck up the ego starting now..dont let the spotter touch you unless you start to fall down...watch the strength climb

yes and the foot break.....and the quad get pulled......

[chest6]

yes and the foot break.....and the quad get pulled......

?? Nah man no way. I just got back from doing legs and fell with 455 on my 5th rep bcuz the bent ass bar rolled forward on my back and I fell on the safeties. No spotter btw. My quads and foot are fine.

[armytiger2009]

It's all good, for whatever needs Ruhl is lacking in a spotter, I have compensated by picking up the pace tenfold. He and I got pretty sore after back and chest day and we have been "hittin it hard" for nearly eight weeks. Not too shabby since Ruhl "never gets sore" Its too bad I had to move my legs day due to scheduling. The phrase "Shutup and Squat" would have been used many times.

[RuhlFreak55]

Thursday October 12

Legs

Leg Press

490 x 12
670 x 12
850 x 10
940 x 8
1120 x 6 ( i was gonna stop at 940 but there were too many people watchin that looked like they thought that was nuts.....so i had to load it)
1030 x 6
850 x 12
760 x 12
580 x 20
490 x 30

Close Smith Squats

90 x 8
90 x 8 (pain in my upper right quad is pissing me off now)
90 x 8
90 x 8
90 x 8

Leg Ext.

110 x 12
140 x 12
170 x 12
220 x 12

Hack Squats

90 x 10
90 x 10

Close Hacks

90 x 8
90 x 10
90 x 15

Seated Leg Curls

160 x 15
220 x 12
240 x 9
280 x 8
280 x 8

Lying Leg Curls

80 x 8
80 x 10
80 x 8
70 x 10

Decline Sit-ups

25 x 12
25 x 12
25 x 11
25 x 10
BW x 10

Decline Leg Raises

BW x 12
BW x 12
BW x 12
BW x 13

Side RAises

45 x 15
45 x 15
45 x 10
45 x 10

[RuhlFreak55]

Friday October 13

Biceps and Triceps

Alt. DB curls

70 x 12
80 x 10
80 x 10
80 x 10
90 x 9
100 x 6
90 x 8

One-arm preacher curls

70 x 12
70 x 10
70 x 10
60 x 9

Incline Curls

50 x 12
60 x 10
60 x 8

Double Cable Curls

80 x 12
100 x 12

Overhead DB ext.

75 x 15
100 x 15
130 x 12
130 x 12
130 x 12
100 x 18

Rope Ext.

100 x 12
100 x 10
100 x 8
85 x 7
85 x 10
85 x 10

Over-unders

80 x 8 x 8
80 x 8 x 8
80 x 8 x 8
80 x 8 x 12

[RuhlFreak55]

Saturday October 14

Shoulders

DB Shoulder Press (dumbells seem heavier at my home gym)

100 x 15
150 x 12
180 x 8
210 x 6
220 x 6 (got a video.....i'll see about posting it)
190 x 8
150 x 13

Rear Seated DB Raises

60 x 12
60 x 12
80 x 12
80 x 12
80 x 10

Side DB Lateral Raises

40 x 13
50 x 10
60 x 8
60 x 8
60 x 8

Upright Smith Rows

50 x 12
70 x 8
70 x 8

Rear Cable Raises

80 x 12
100 x 10
100 x 10
80 x 12

Smith Shrugs

135 x 12
225 x 12
315 x 12
315 x 12
225 x 15

Ball Crunches

BW x 15
BW x 12
BW x 12
BW x 12

leg raises

BW x 20
BW x 20
6 x 10
4 x 12
4 x 10

[RuhlFreak55]

MOnday Oct 16

Back, Calves

Deadlift

135 x 12
225 x 10
315 x 8
405 x 6
455 x 5 (yeah buddy new personal record)
315 x 6

Wide PUll-ups

BW x 12
BW x 10
BW x 10
BW x 9

One-Arm DB Rows

150 x 12
180 x 12
220 x 10
300 x 8 (another new record for me)
300 x 6
200 x 12

Wide Lat Pullowns

180 x 14
195 x 10
210 x 10
225 x 10
240 x 9
195 x 12
150 x 15

High Cable Rows

150 x 12
180 x 12
225 x 10
255 x 10
300 x 10

Smith Calf Raises

180 x 20
270 x 12
360 x 12
410 x 12
410 x 12
410 x 12

Nautilus Calves

155 x 20
185 x 18
200 x 18
215 x 18
245 x 15

[chest6]

that amount of volume makes me cry. But seriously. thats a lot..

"Never getting sore"
is not necessarily a good thing

[RuhlFreak55]

oh i fixed the never gettin sore thing.....just add more volume

[RuhlFreak55]

wha? it's not like i didn't tell you all i'm adding the friggin dumbbells.........oh i was 223 yesterday afternoon......third week of cycle

[armytiger2009]

Just for anyone else's ettification, we actually get our main workouts done in an hour and a half or less! Not too shabby for thirty sets.

[RuhlFreak55]

Tuesday October 17

Chest

Incline DB Press

130 x 15
160 x 12
200 x 8
220 x 8
230 x 7
230 x 6
230 x 6
200 x 10

Flat Flyes

70 x 12
90 x 10
90 x 10
90 x 12
100 x 8

Decline BB Bench

185 x 12
225 x 8
225 x 5
225 x 5
185 x 12
135 x 18

Low Crossovers

80 x 15
100 x 12
120 x 9
120 x 10
100 x 12
80 x 20

Flat HammerStrength bench

180 x 6
140 x 10
90 x 15 (pulse on the last one for 15 sec)

decline crunches

25 x 12
25 x 12
25 x 10

Crunches

BW x 15
BW x 20

Leg Raises

bw x 25
bw x 20
bw x 20
bw x 25

rotary torso

85 x 15
100 x 15
100 x 20
200 x 15

[RuhlFreak55]

Wednesday October 18

Legs!!!!!!!

Squats (dad told me no squats without cody spottin.......goin light)

135 x 20
225 x 12
315 x 8
315 x 6
225 x 10
135 x 10

Leg Press

400 x 15
580 x 12
700 x 10
940 x 8
1120 x 8
1210 x 6 (yeah buddaay! had to put plates on top yeeehaaw!)
400 x 40

leg ext.

170 x 15
240 x 8
280 x 10
280 x 8
190 x 10

Wide Hacks

90 x 12
180 x 10
270 x 8

Close Hacks

90 x 12
180 x 10
270 x 7.25.....oops....got stuck at bottom.....had to climb out

lying leg curls

80 x 12
80 x 12
100 x 12
120 x 6
70 x 15

seated leg curls

190 x 12
230 x 12
260 x 10
280 x 8
280 x 8
150 x 25

standing calf raises

135 x 12
200 x 12
225 x 12
240 x 12
240 x 12
165 x 15

[RuhlFreak55]

Friday October 20

ARMageddon

Overhead ext.

60 x 15
75 x 15
100 x 15
125 x 15
150 x 10
150 x 10
150 x 8
80 x 25

Rope Ext......with the retard pulley....

60 x 12
60 x 10
60 x 10
60 x 10

Reverse grip EZ ext.......with the retard pulley again

50 x 15
60 x 12
60 x 15
60 x 15

EZ Curls

70 x 15
80 x 10
90 x 9
90 x 10
90 x 12
90 x 15

ONe-arm preacher curls

60 x 12
80 x 10
80 x 10
100 x 7
80 x 10 (slow)

Nautilus Preachers

110 x 12
125 x 7.5
125 x 7
110 x 9
100 x 7 drop 70 x 6 (just wouldn't do no more....damn pansy bi's)

Plate Flexors

20 x 20
20 x 15
20 x 15
20 x 12
20 x 15

Nautilus Crunches

80 x 30
110 x 20
125 x 20
125 x 20
200 x 15
200 x 15

V-ups

Bw x 15
BW x 14
BW x 15

Side Plate Squeezes

45 x 15
45 x 15
45 x 15

[Haro3]

LOL 16 sets each for the two smallest muscles on your body. yes that constitutes as over training.

[RuhlFreak55]

LOL 16 sets each for the two smallest muscles on your body. yes that constitutes as over training.

whateva.....you know you'll never convince me of that....and you also know my tris are bigger

[IBdmfkr]

lol glad I found this thread..

Is this marathon training? or an aerobic workout? Who needs cardio if you train like this.

Good log but I completely agree with Chest and the others on the amount of sets.. totally unneccessary.

Haro, Ruhlfreak doesn't believe in overtraining, especially if someone is on anabolics..

[RuhlFreak55]

nope perfect amount of sets......maybe a couple more left to be squeezed in there somewhere...

[RuhlFreak55]

ahhh i think perhaps it's time to restart this.....

[RuhlFreak55]

Monday Oct. 22 2007!!!!!!

SHOULDERS!!!!!!!!

Smith Shoulder Press (literally first time i've ever done this exercise....put pressure at a funny angle on my shoulder i felt, oh and i don't count the bar on a smith at all)

90 x 15
140 x 15
180 x 8
180 x 8
200 x 8

Rear One-arm Cable Laterals (weight is for BOTH arms even though it's unilateral)

80 x 15
100 x 12
120 x 12
80 x 12 (good squeeze here)

Upright BB Rows (very good form here, pumped me up big time)

65 x 15
85 x 12
85 x 10
105 x 8
85 x 12

Rear Nautilus Pec-Dec

65 x 20
95 x 18
140 x 12
170 x 10
125 x 14

Hammer Strength Shoulder Press
superset
DB Lat Raises

90 x 10 55 x 12
140 x 15 55 x 12
180 x 12 55 x 12
180 x 15 55 x 15
180 x 12 55 x 15

Hammer Strength Shrugs

180 x 15
270 x 20
360 x 15
450 x 12
360 x 15

Smith Shrugs

90 x 20
180 x 15
270 x 12
360 x 6 (i hate going this heavy on shrugs, i like to squeeze more, but my bro made us)
270 x 15 ----> 180 x 15 (drop set)


ABS

Decline leg raises

BW x 15 x 5 sets

Plate Twistors/ Crunches

25 x 12 x 5 sets
BW x 15-20 x 5 sets

[RuhlFreak55]

Tuesday October 23, 2007

BACK

Deadlift

135 x 15
225 x 12
315 x 10
405 x 8
495 x 3
Ugh.....pretty crappy for deadlift for me.....brother wanted to do rack pulls or some shit and it felt like it was gonna perforate my spine so i just did regular DLs but didn't go to hard.

Pullups

BW x 10
BW x 10
BW x 8
BW x 8
BW x 8

One-arm DB rows(off the rack though, not on a bench like i usually do)

150 x 15
200 x 12
230 x 12
260 x 12
300 x 10 (yes DBs are added together)

Lat Pulldowns

120 x 15
180 x 14
225 x 12
270 x 10
300 x 10---->165 x 8 (drop set...lol didn't have much breath for the second though)

T-Bar Rows(in the corner)

90 x 15
135 x 12
180 x 12
225 x 10
270 x 8

Rear Pulldowns

105 x 12
120 x 12
135 x 10
150 x 10
120 x 15
i don't do this excessively heavy....for the feel...good squeeze

CALVES

Standing Calf Raise Mach.

105 x 20
120 x 15
135 x 12
150 x 15
165 x 12

Leg Press Calves

290 x 15
490 x 15
580 x 15
580 x 15
580 x 15