Ruci's Log
Moderators: Ironman, Jungledoc, ianjay, stuward
I am going to modify my workout yet again to a more power training type of workout. I am growing bored of the typical bodybuilder style workout. Anyhow- twice a week- I am going to try more power workouts instead, to actually grow stronger but not to just buff up. Anyhow- for now its gonna look like this-
Power Workouts-
Day one-
High pulls
Overhead Squats
Power push ups
Reverse Power push ups (bodyweight rows done explosively)
Day Two-
Glute Bridges
Behind Neck Push Press
Dips
Pull ups
Power Workouts-
Day one-
High pulls
Overhead Squats
Power push ups
Reverse Power push ups (bodyweight rows done explosively)
Day Two-
Glute Bridges
Behind Neck Push Press
Dips
Pull ups
The start of my more power based workouts. Felt great. Here's what I did-
High Pulls-
135 x 6
155 x 5
185 x 4
155 x 5
155 x 5
Overhead Squats-
85 x 6
85 x 7
85 x 7
Power push ups-
Normal positioning-
BW x 8
BW x 8
Close hand positioning-
BW x 7
BW x 8
Power rows-
Normal Positioning-
BW x 7
BW x 8
BW x 8
Close underhand
BW x 7
BW x 7
I know I won't get immensely buff off of these workouts...but I should be able to generate more power than I ever have in like 3 months with these types of workouts. Hopefully I'll still gain muscle mass as well.
High Pulls-
135 x 6
155 x 5
185 x 4
155 x 5
155 x 5
Overhead Squats-
85 x 6
85 x 7
85 x 7
Power push ups-
Normal positioning-
BW x 8
BW x 8
Close hand positioning-
BW x 7
BW x 8
Power rows-
Normal Positioning-
BW x 7
BW x 8
BW x 8
Close underhand
BW x 7
BW x 7
I know I won't get immensely buff off of these workouts...but I should be able to generate more power than I ever have in like 3 months with these types of workouts. Hopefully I'll still gain muscle mass as well.
Behind the neck push press-
85 x 9
115 x 8
135 x 5
115 x 7
115 x 6
Glute Bridges
135 x 9
135 x 9
135 x 10
Perpendicular Bar Dips (like benching)
BW x 10
10 x 10
25 x 8
25 x 7
BW x 8
Pull ups-
BW x 5
BW x 6
BW x 7
BW x 5
BW x 5
Bench Dips
BW x 8
BW x 7
BW x 8
Close grip underhand pull ups
BW x 5
BW x 5
BW x 5
85 x 9
115 x 8
135 x 5
115 x 7
115 x 6
Glute Bridges
135 x 9
135 x 9
135 x 10
Perpendicular Bar Dips (like benching)
BW x 10
10 x 10
25 x 8
25 x 7
BW x 8
Pull ups-
BW x 5
BW x 6
BW x 7
BW x 5
BW x 5
Bench Dips
BW x 8
BW x 7
BW x 8
Close grip underhand pull ups
BW x 5
BW x 5
BW x 5
On 11/14 I had my Taekwondo class. Forgot to post it.
Today was a good, good day for lifting. Especially the power lifts-
High pulls-
135 x 9
155 x 8
175 x 5
175 x 6
155 x 8
Overhead Squats-
65 x 10
85 x 8
85 x 7
85 x 8
Weighted push ups-
BW x 10
35 x 9
25 + dad pushing down x 7
25 + dad pushing down x 7
25 + dad pushing down x 5
Close hand elevated push ups-
flat x 10
2 ft elevation x 9
2 ft elevation x 9
2 ft elevation x 8
Bodyweight Rows-
BW x 9
BW x 8
10 lb x 9
BW x 7
Close grip underhand bodyweight rows-
BW x 5
BW x 6
BW x 5
Today was a good, good day for lifting. Especially the power lifts-
High pulls-
135 x 9
155 x 8
175 x 5
175 x 6
155 x 8
Overhead Squats-
65 x 10
85 x 8
85 x 7
85 x 8
Weighted push ups-
BW x 10
35 x 9
25 + dad pushing down x 7
25 + dad pushing down x 7
25 + dad pushing down x 5
Close hand elevated push ups-
flat x 10
2 ft elevation x 9
2 ft elevation x 9
2 ft elevation x 8
Bodyweight Rows-
BW x 9
BW x 8
10 lb x 9
BW x 7
Close grip underhand bodyweight rows-
BW x 5
BW x 6
BW x 5