RuhlFreak's Training Log

[RuhlFreak55]

Friday Sept 15.........

Back

Note: Bw = Bodyweight

Wide Grip Pullups - bw x 12, bw x 12, bw x 10, bw x 8, bw x 8

One-Arm DB Rows (hadn't done these in a while, although one of my favorites)
(i add the dumbells together on things like this so the db weight is half what is shown)
140 x 12 (warm-up i guess)
170 x 12 (still easy, very strict form)
200 x 10 (lil tougher still great form)
230 x 8
260 x 6 (pretty fricken tough)
230 x 8
170 x 14

Lat Pulldowns

150 x 12
180 x 10
195 x 8
195 x 8
195 x 8 went more strict than usual with this one

high cable rows

180 x 10
210 x 10
240 x 10
300 x 8 (yes there was some cheating involved, just had to do the whole stack though......oh and yes i had a belt on)

Nautilus Pulldowns

135 x 12
155 x 8
155 x 8
170 x 12

Then i did some abs.......which i failed to write down correctly.

[Growingpains]

Holy S**T that sounds like fun! Do you do anything for lower back? Hypers...Deads...Cable rows?????

Keep em coming!

[RuhlFreak55]

Saturday Sept. 16

Chest, lil calves

Incline DB Bench

140 x 12
160 x 12
180 x 9
180 x 7
180 x 7
160 x 10
160 x 7 (had no spotter today.....messed with my head on this i think)

Decline Flyes (hadn't done these in a while thought i should throw em in)

60 x 10
60 x 10
60 x 10
60 x 10
60 x 14 (awesome burn)

Flat Hammer Strength Bench

90 x 18
180 x 10
180 x 9 (9th rep held for 10 count)
180 x 10 (10th rep held for 10 count)

low cross-overs (pulley's at the bottom of the tower)

80 x 12
80 x 12 (definately losin my endurance now)
100 x 8 (noticed my pump was insane here and decided to do a cleavage check......all the way to my middle knuckle baby!!)
100 x 10 (did rest-pause to get the last couple)
80 x 15

Pec - dec

110 x 18
110 x 26

Standing Calf Raises

135 x 20
150 x 15
150 x 15
180 x 12 (ronnie style now)
180 x 15 (ronnie again)

and to finish 30 minutes of pretty high intensity cardio

[chest6]

ahh so many sets

[RuhlFreak55]

wait till leg day tomorrow

[chest6]

Im scared

I betta see sum heavy weight tho

[RuhlFreak55]

Sunday Sept. 17

LEGS!!!

Leg Press

180 x 20 (warm-up)
380 x 15
580 x 12
760 x 12
940 x 8
1120 x 6 (this was hard....oh and with belt)
580 x 15
380 x 30 burn baby...

Smith Close Squats (hams touchin calves at the bottom)

90 x 15
130 x 12
130 x 12
130 x 15
130 x 16 (almost fell)

Leg Ext.

70 x 8 (lol i dunno what this set was about.....couldn't get anymore though)
100 x 15
100 x 15
140 x 13

Hacks (wide, all the way down to the stopper)

90 x 12
180 x 10
90 x 20

whewww....done with quads

lying leg curls

70 x 15
90 x 10
90 x 10
90 x 10

seated leg curls

140 x 20
200 x 10
200 x 10
240 x 10
240 x 8


abbies......

Nautilus Crunch

95 x 25
110 x 25
125 x 15
125 x 15

Super Leg Raises (ass lifted up at top) supered with Plate torso Twists

BW x 20 / 25 x 12
BW x 20 / 25 x 12
BW x 20 / 25 x 12
BW x 25 / 25 x 11.5 (fell over on my side on the last one)

[Katelette81]

Great post Ruhl! Easy to read... thanks for that!

Keep it coming...

[chest6]

Good gawd..easy on the sets buddy. Does high volume work well for you?

[Growingpains]

How long do you rest inbetween sets? Your workouts must take at least 4 hours!!!!!!

p.s. I like high volume workouts too!

[RuhlFreak55]

lol.....no only and hour and a half to two max really

[chest6]

ahhh thats so long

[RuhlFreak55]

jeez chest...it's not that long at all...up your workload buddy

[RuhlFreak55]

Monday Sept. 18

ARMageddon plus a lil calves

(bi's are prolly my most lagging bodypart so i switched it up today....more concentrated movements)

Hammer curls

80 x 12
80 x 12
100 x 11
100 x 10

Concentration Curls

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

Seated Alternate Curls

40 x 10
55 x 8
55 x 8

21's

60 x 7 x 7 x 7
60 x 7 x 7 x 7
60 x 7 x 7 x 7
60 x 7 x 7 x 7

Overhead DB extensions

70 x 15
80 x 15
100 x 15
115 x 15
130 x 14
100 x 23 (dropped in on the 24th....good thing my spotter was ready)

Rope Ext

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

Nautilus Tricep Ext (decided this exercise sucks pretty quick)

125 x 12
125 x 15

Over-unders

80 x 8 x 8
80 x 8 x 8
80 x 8 x 8

Plate Forearm Flexors

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

Behind back wrist curls

60 x 20
60 x 12
60 x 12
60 x 12

Standing Calf Raises

165 x 20
180 x 12
180 x 12
210 x 10
180 x 15

plus 30 minutes of cardio at the end

[RuhlFreak55]

Tuesday Sept 19.......off day........

[RuhlFreak55]

Wednesday Sept 20

Shoulders, Traps, Abs

DB Shoulder Press

120 x 15
150 x 12
180 x 9
180 x 8
180 x 7
150 x 10

Rear Seated Lat Raises

50 x 15
50 x 15
60 x 12
60 x 18

DB Side Lateral Raises

45 x 12
55 x 12
60 x 8
40 x 12 (held the top of every rep)

Shoulder Press Machine

90 x 20
130 x 15
160 x 17
180 x 7.75 (struggled with the last rep for like 15 seconds at least...never got it)

Side Raise Machine

60 x 12
60 x 12
60 x 15

Hammer Shrugs

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

DB Shrugs

160 x 20
200 x 12
200 x 12
200 x 12

Decline Weighted Sit-ups

25 x 12
25 x 10
25 x 10
25 x 10

Super Leg Raises

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

Bicycle

BW x 10

Side Crunches

BW x 20

Captain's Chair Leg Raises

BW x 20
BW x 15

and then 30 minutes of cardio

[chest6]

this switching back and forth of db+db or single db weight is confusing me

[RuhlFreak55]

i'm not switchin.....just did some really light weight

[RuhlFreak55]

it's all both of them added together

[RuhlFreak55]

Thursday Sept 21

Back and Calves

Deadlift (first time in a month or so)

135 x 12
135 x 12
225 x 12
315 x 8
405 x 6
405 x 5
315 x 15

One-arm DB Rows

140 x 10
160 x 10
200 x 8
230 x 10
270 x 7
200 x 10

Lat Pulldowns

150 x 15
165 x 15
195 x 10
225 x 10
120 x 20.....burn baby

One-arm hammer rows

180 x 10
270 x 10
320 x 8
180 x 13

Narrow Pulldowns

135 x 15
150 x 12
150 x 16
150 x 15

Standing Calf Raises

135 x 15
150 x 15
210 x 12
300 x 8
240 x 10
195 x 18

[chest6]

225 on lat pulldowns? Are you leaning back and cheating or straight up and pulling straight down?

[RuhlFreak55]

no i'm sure i've got a little cheat on that set

[RuhlFreak55]

Sept. 22

Chest, Abs

Incline DB Bench

120 x 20
160 x 12
180 x 9
180 x 7
180 x 8
180 x 7
140 x 12

Flat Flys

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

Flat Barbell Bench

135 x 15
185 x 8
185 x 9
135 x 16

Low Cross-overs

80 x 12
100 x 10
100 x 14
120 x 8
80 x 15

Pec-Dec

90 x 15
110 x 15
110 x 15
110 x 15

Nautilus Machine Abs

95 x 12
95 x 20
95 x 18
95 x 22
95 x 21

Leg Raises

BW x 12
BW x 15
BW x 15

Side Bends

45 x 15 (per side)

[Myka]

awesome weight man... have you made progress on your deadlift since the spring? I dont remember your numbers back then...

[RuhlFreak55]

Sept. 23

LEGS!!!!

Great to be back home with someone who really loves to train and tear up the weight, my brother, for this session

Squats

135 x 15
225 x 12
315 x 10
405 x 6 (what a difference having a spotter makes......just knowing that you have someone behind you that knows what they're doing can boost your performance alot)
455 x 2* (don't think the second one was sufficiently deep)
225 x 8

Leg Press

360 x 15
450 x 15
540 x 12
630 x 10
720 x 10
810 x 10 (this is full for the machine at home)

Leg Ext.

70 x 20
70 x 20
70 x 20
80 x 15
90 x 15
80 x 15 (held 15th)

Seated Leg Curls

165 x 16
195 x 15
225 x 14
255 x 10
285 x 15

One-leg curls

60 x 15
80 x 15
100 x 15
120 x 13
140 x 15 (dying here) (and i double the weight the machine says in the log.....so it's for both legs....)

Leg Press Calves

270 x 15
360 x 15
450 x 15
540 x 15
630 x 15

Calf Blaster (seated calf raises from 80 to 10 in 10 pound increments....1 set is 80 reps)

80,70,60,50,40,30,20,10 x 10 per weight

[RuhlFreak55]

awesome weight man... have you made progress on your deadlift since the spring? I dont remember your numbers back then...

not really.......maybe a little.....not much though...stopped doing it for a while

[taiboxa]

cute log i like it but STOP ADDING THE DB's together >< thats very uncooth!

[RuhlFreak55]

i always do that.............

[RuhlFreak55]

Monday Sept 25

Biceps, Triceps, Forearms

Overhead DB Ext.

65 x 15
80 x 15
95 x 15
110 x 15
125 x 13
140 x 10
140 x 8
100 x 20

Cambered Ext (on the retard pulley)

60 x 20
70 x 15
90 x 12
100 x 10
70 x 20

Over-unders

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

Spider Curls

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

DB Concentration Curls

65 x 12
65 x 12
70 x 12
75 x 12
75 x 12

Bisolator

110 x 12
130 x 12
150 x 10
160 x 10 drop set 120 x 8

Behind Back Wrist Curls

60 x 20
60 x 15
60 x 15
60 x 20

decline sit-ups

bw x 12
25 x 12
25 x 15
25 x 12

Leg Raises supered with Torso Twists

BW x 15 / 25 x 12
BW x 15 / 25 x 12
BW x 15 / 25 x 10
BW x 25

[taiboxa]

ROFL wat isa retard PULLY? LOL

[RuhlFreak55]

it's the one that makes the weight much heavier than the other pulleys

[RuhlFreak55]

Tuesday Sept. 26

Shoulders, Traps, Calves

DB Shoulder Press

130 x 15
150 x 12
180 x 10
180 x 9
180 x 7
140 x 10

Rear DB Raises

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

Upright Rows

95 x 10
95 x 12
115 x 8
95 x 10

Front DB Raises

50 x 10
55 x 8
60 x 12
70 x 10

Rear Pec-Dec

100 x 15
120 x 12
140 x 12
160 x 12

Hammer Strength Shrugs

270 x 15
270 x 12
360 x 10
360 x 8

Smith Shrugs

180 x 15
180 x 15
180 x 18

Leg Press Calf Raises

470 x 20
560 x 16
560 x 18
380 x 30

Nauilus Calf Raises

140 x 15
155 x 15
155 x 20
170 x 18
170 x 16
170 x 20

[THE_DOME]

ruhl great post man
are you adding the db together or not not really sure,

what are your stats so i can visuallize

[RuhlFreak55]

yes i add the db's.....right now i'm like 210 or so and i'm 5'8......pretty fat though

[RuhlFreak55]

Wednesday Sept. 27

Back, Abs

Wide Pull-ups

BW x 10
BW x 10
BW x 10
BW x 10

Reverse-Grip Barbell Rows

135 x 15
135 x 12

Bent-Over Barbell Rows

185 x 12
225 x 10
225 x 8

One-arm DB rows

150 x 12
180 x 10
210 x 10
280 x 6
150 x 15

Lat Pulldowns

150 x 15
180 x 15
195 x 12
210 x 10
225 x 15 (cheating)

Low Cable Rows

105 x 15
135 x 15
180 x 12
225 x 8
165 x 12

decline sit-ups

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

leg raises

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

side crunches

BW x 15
BW x 20

[RuhlFreak55]

Thursday Sept 28

Chest, Calves

Incline DB Press

120 x 15
150 x 12
180 x 10
200 x 8 (Sweet up 20 pounds from last week.....placebo effect)
200 x 7
200 x 7
150 x 11.5

Decline Flys

80 x 15
100 x 8
100 x 8
100 x 8

Flat DB Bench

160 x 8
160 x 7
160 x 7
160 x 6

Incline Flys

70 x 12 (hella wide and very very slow)
70 x 12
70 x 10
80 x 10

High Cable Crossovers

100 x 15
120 x 15
140 x 10
160 x 8
140 x 10

Leg Press Calf Raises

290 x 20
490 x 20
580 x 16
670 x 15
670 x 12
490 x 16
490 x 20

[chest6]

cute log i like it but STOP ADDING THE DB's together >< thats very uncooth!

I agree

[RuhlFreak55]

damn you all.....why is that a big deal? fine next time i wont do it....geeez

[RuhlFreak55]

Saturday Sept 30

Legs, Abs

Leg Ext. (warm-up) (There were stupid ****s in the squat racks)

60 x 18

Squats

135 x 12
225 x 12
315 x 10
365 x 6
365 x 6 (these were without any spotter at all......really messes with my head)
315 x 10
225 x 12

At this point i had to go get my headphones because the pathetic music was making me want to barf. And i had a superdrol like back pump here too

Leg Press

400 x 15
580 x 12
760 x 10 after this set i thougth i'd be able to march right up to 1200 or so....however.....first rep of 940 i nearly died
940 x 6
940 x 6
580 x 15
580 x 15
400 x 40

Close Hacks

90 x 12
90 x 12
90 x 12
140 x 10
140 x 10
140 x 12
90 x 20 (really pushin it today)

Lying leg curls

80 x 12
90 x 10
100 x 10
110 x 8
100 x 8 w/ hold on last

seated leg curls

140 x 15
180 x 15
210 x 12
250 x 9
250 x 8
140 x 50

Crunches

bw x 35
bw x 30
bw x 30 (damn nose started bleeding)
bw x 30

Decline leg raises

bw x 12
bw x 12
bw x 12
bw x 12
bw x 12

[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?