Ruci's Log

Log workouts, diet, goals, and personal bests

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Rucifer
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Location: Ohio, USA

Post by Rucifer » Tue Oct 27, 2009 12:26 pm

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

Rucifer
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Post by Rucifer » Wed Oct 28, 2009 1:53 pm

Swimming Intervals.

Rucifer
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Post by Rucifer » Thu Oct 29, 2009 12:27 pm

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.

Rucifer
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Post by Rucifer » Fri Oct 30, 2009 3:26 pm

Ran for 1 mile all out (it was crappy as hell today), then did sprint intervals back to my starting point.

Rucifer
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Post by Rucifer » Sat Oct 31, 2009 12:59 pm

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

Rucifer
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Post by Rucifer » Mon Nov 02, 2009 3:23 pm

15 mins hacky sack

15 mins punching bag

Rucifer
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Post by Rucifer » Sun Nov 08, 2009 12:22 pm

First time working out in awhile (str training that is)-

Deadlift warm up- 135 x 10

High pulls

135 x 5
135 x 7
135 x 8
135 x 6
135 x 5

Overhead Squat-

65 x 10
65 x 10
75 x 8

Weighted push ups-

BW x 10
25 lb x 10
25 lb + someone pushing down- 8
"" "" ""- 6

Bodyweight Rows-

BW x 8
BW x 8
BW x 8

Rucifer
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Post by Rucifer » Mon Nov 09, 2009 2:23 pm

A one mile run followed by sprint intervals back to the house.

Rucifer
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Post by Rucifer » Wed Nov 11, 2009 12:53 pm

Behind the neck push press-

85 x 10
85 x 10
135 x 8
155 x 5
135 x 7
105 x 6

Glute Bridges-

135 x 10
155 x 9
175 x 9
155 x 8

Dips

BW x 9
BW x 10
25 lbs x 8
25 x 7
BW x 6

Bench dips

BW x 10
10 x 9
10 x 9

Pull ups

BW x 7
BW x 6
BW x 6
BW x 5

Underhand close grip pull ups

BW x 6
BW x 5
BW x 5

Rucifer
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Post by Rucifer » Thu Nov 12, 2009 3:17 pm

I walked two miles.

Rucifer
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Post by Rucifer » Sun Nov 15, 2009 1:18 pm

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

Rucifer
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Post by Rucifer » Mon Nov 16, 2009 1:47 pm

A one mile run followed by walking back and only TWO sprint intervals on my way back. I'm such a wuss sometimes.

Rucifer
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Post by Rucifer » Tue Nov 17, 2009 3:53 pm

15 mins on the punching bag.

Rucifer
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Post by Rucifer » Wed Nov 18, 2009 12:47 pm

Behind neck push press-

75 x 10
125 x 8
145 x 7
145 x 5
125 x 7

Glute Bridges-

135 x 10
185 x 8
185 x 7
185 x 7

Dips-

BW x 10
BW x 10
25 lbs x 7
25 x 7

Bench dips-

BW x 10
25 x 9
25 x 9

Pull ups (dropping all the way)-

BW x 6
BW x 7
Bw x 6

Underhand pull ups-

Bw x 6
BW x 4
BW x 5

Rucifer
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Joined: Sat Dec 20, 2008 11:21 pm
Location: Ohio, USA

Post by Rucifer » Sun Nov 22, 2009 6:18 pm

High pulls
Overhead squat
Dips
bench dips
pull ups
underhand pull ups

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