Thread: RuhlFreak's Training Log
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10-21-2006, 02:13 PM #81
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..
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10-21-2006, 02:19 PM #82
nope perfect amount of sets......maybe a couple more left to be squeezed in there somewhere...
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10-22-2007, 05:35 PM #83
ahhh i think perhaps it's time to restart this.....
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10-23-2007, 11:43 AM #84
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
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10-23-2007, 05:51 PM #85
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 15Last edited by RuhlFreak55; 10-23-2007 at 05:59 PM.
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10-23-2007, 05:57 PM #86Member
- Join Date
- Jan 2007
- Location
- Kentucky
- Posts
- 781
Your doing some nice weights there ruhl
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10-24-2007, 04:58 PM #87
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
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looking good man keep it up.....
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07-24-2008, 04:09 PM #89
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
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07-24-2008, 04:20 PM #90
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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12-30-2024, 06:57 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS