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  1. #81
    IBdmfkr's Avatar
    IBdmfkr is offline AR VET
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    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..

  2. #82
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    nope perfect amount of sets......maybe a couple more left to be squeezed in there somewhere...

  3. #83
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    ahhh i think perhaps it's time to restart this.....

  4. #84
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    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

  5. #85
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    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
    Last edited by RuhlFreak55; 10-23-2007 at 05:59 PM.

  6. #86
    topnotch is offline Member
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    Your doing some nice weights there ruhl

  7. #87
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    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

  8. #88
    PEWN's Avatar
    PEWN is offline AR Addict
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    looking good man keep it up.....

  9. #89
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    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

  10. #90
    RuhlFreak55's Avatar
    RuhlFreak55 is offline Purveyor of Thor's Hammer
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    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

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