RuhlFreak's Training Log

[topnotch]

Your doing some nice weights there ruhl

[RuhlFreak55]

Wed Oct 24, 2007

Chest


Flat Barbell Bench

135 x 16
185 x 12
225 x 12
275 x 5 (no spotter...usually get 8 )
275 x 5
225 x 12

Flat Flys

60 x 15
70 x 12
70 x 15
70 x 15
70 x 15

Incline DB Press

130 x 12
160 x 11
190 x 6
190 x 8
140 x 16
Note:i suck at this exercise lol.....seems that after my first press even giving it a break my weights are highly effected to the negative...oh and the DBs are added of course

Incline DB Flys

60 x 12
70 x 12
70 x 12
70 x 12

Decline Hammer Strength Press

180 x 15
230 x 12
270 x 12
320 x 8
270 x 12

Low Crossovers(I name them for where i pull TO)

80 x 15
100 x 15
120 x 15
140 x 15
100 x 15 (weights added...both sides)

ABS


Flex Crunch Mach.

60 x 30
70 x 25
80 x 20
90 x 15
70 x 20
70 x 20

Bench Leg Raises

BW x 20
BW x 20
BW x 20
BW x 20
BW x 20
BW x 21

[PEWN]

looking good man keep it up.....

[RuhlFreak55]

feel like i need some motivation to help kick my ass here.......I wanna get freaky damnit and i'm tired of ****in around.....so anywho lets restart this one more again.....

Wednesday July 23 2008.

SHOULDERS

DB shoulder press

100 x 20
140 x 20
160 x 18
180 x 15
200 x 12 (at new gym these days....the dumbells are heavier than labeled)
200 x 10

Rear DB Raises

70 x 15
90 x 15
110 x 15
120 x 15
130 x 10

Seated Side DB Raises

50 x 18
70 x 15
80 x 10
80 x 8
80 x 10

BB Shoulder Press
SUPERSET
Front DB alt. Raises (hammer grip)

135 x 15 50 x 12
135 x 15 60 x 12
135 x 15 70 x 12
135 x 15 80 x 10

Rear Incline Raises

50 x 12
70 x 12
90 x 10
90 x 12
110 x 8
70 x 15

DB Shrugs

170 x 20
200 x 20
230 x 15
270 x 12
270 x 12

Smith Shrugs

180 x 20
270 x 15
360 x 8
360 x 8
270 x 15

Crunch, Side Crunch, Leg Raises....giant set

BW x 20 BW x 15 BW x 20
BW x 20 BW x 15 BW x 20
BW x 20 BW x 15 BW x 20
BW x 20 BW x 15 BW x 20
BW x 20 BW x 15 BW x 20

[RuhlFreak55]

Thursday July 24 2008

Back

pullups

BW x 12
BW x 10
BW x 8
BW x 8
BW x 8

One-Arm DB Rows

200 x 12
230 x 12
260 x 12
300 x 12
300 x 12
300 x 12

Super Wide Pulldowns (so wide i have to stand on a box to wrap)

160 x 15
200 x 12
230 x 10
250 x 10
250 x 8
250 x 8

Close Pulldowns

130 x 12
150 x 15
170 x 12
170 x 12
200 x 10

Rear Pulldowns

100 x 15
120 x 12
130 x 10
140 x 10
140 x 10

Hammer Strength Low ISO rows

140 x 12
180 x 10
230 x 8
230 x 8

Donkey Calf Raises superset with calf bench

135 x 15 BW x 12
150 x 15 BW x 12
150 x 15 BW x 12
150 x 15 BW x 12

Leg Press Calf Raises

360 x 15
360 x 15
360 x 15
360 x 15
360 x 15