19th of June, 2012 — Workout — Pushups & Leg Raises

Woo hoo, another workout day. So I’ve been reading lots of posts over on the /r/bodyweightfitness and most of them are saying that I should only be doing at max ( for muscle building that is ) 3×12 reps a few times before I move onto the next step. I’m considering getting a weighted vest, or using a backpack full of books or something so that I max out on 12 reps, because my main goal is muscle building.

So today I’m going to be starting with that new goal in mind, although I’m not too sure how its supposed to work with the timed exercises ( Hold a Wall handstand for instance ). I’ll keep looking into it, but for now this is how I will approach my workouts — Try to make them hard enough so I max out at 12 reps —

Starting off with Full Pushups with a backpack full of weights on. Let’s see if I can max out at 12!

Yeah….I’d say that’s much harder — I put the backpack on my scale and there’s about 27-30lbs worth of weight in there. Around the eighth rep things were getting shaky! Taking my usual 120s rest time between sets.

Brutal man, Brutal. It’s so much more ‘fun’ though, and the best part is it takes a significant less amount of time!

Round II

I can’t figure out a way just now to add weight to my Straight Leg Raises, so I’m going to pickup some ankle weights or make my own somehow.

It’s a lot more grip which is brutal for these Hanging Knee Raises. If I had a bar to hold I think it would be a bit better, but at the same time I’m building up my grip strength.

Warmup: Full Pushups ( With backpack full of ~ 30lbs of weight ) 

  • 12 Full Pushups
  • 12 Full Pushups

Set 1: Close Pushups ( With backpack full of ~ 30lbs of weight )

  • 10 Close Pushups

Set 2: 

  • 9 Close Pushups

Set 3:

  • 7 Close Pushups


Warmup: Straight Leg Raises

  • 20 Straight Leg Raises
  • 20 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 8 Hanging Knee Raises

Set 2:

  • 8 Hanging Knee Raises

Set 3:

  • 10 Hanging Knee Raises

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