26th of June, 2012 — Workout — Pushups & Leg Raises

Today’s workout is happening late so I’m going to try and get as much done as possible.

Warmup: Wide Grip Pushups

  • 12 Wide Grip Pushups ( With backpack full of 30lbs )
  • 12 Wide Grip Pushups ( With backpack full of 30lbs )

Set 1: Uneven Pushups

  • 7 Uneven Pushups ( Left )
  • 7 Uneven Pushups ( Right )

Set 2:

  • 8 Uneven Pushups ( Left )
  • 8 Uneven Pushups ( Right )

___________________________

Warmup: Straight Leg Raises

  • 20 Straight Leg Raises
  • 20 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 11 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

25th of June, 2012 — Workout — Pullups & Squats ( Forgot to post yesterday! )

I know you were all sitting on the edge of your seats waiting for my next post. Sorry to let you down yesterday, things got a bit hectic and I forgot to post my workout! Here it is:

Warmup: Horizontal Pull

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pull

  • 9 Jackknife Pulls

Set 2:

  • 7 Jackknife Pulls

Set 3:

  • 7 Jackknife Pulls

_____________________

Warmup: Half Squats

  • 15 Half Squats
  • 15 Half Squats ( With backpack full of 30lbs )

Set 1: Full Squats

  • 12 Full Squats ( With backpack full of 62lbs )

Set 2:

  • 12 Full Squats ( With backpack full of 62lbs )

Set 3:

  • 12 Full Squats ( With backpack full of 62lbs )

23rd of June, 2012 — Workout — Pushups, Leg Raises, HSPU, & Bridges

Today I’m going to get a few of the workouts that I’ve missed over the past week or so. I’m considering consolidating the exercises into a Mon / Wed / Fri workout series for the sake of it being summer and I want to go out and enjoy the weather! I keep finding it harder and harder to turn down requests from friends and family to partake in activities because by the time I’m done working out after work they’re finishing up.

Anyway … Starting things off with my favorite – Pushups.

Feeling pretty strong today so far. The warmup went off with no issues, although there was a car accident right outside of my apartment so there’s that.

Again, with all my workouts, I’m taking 120s rest between sets.

I like these Uneven Pushups, I’m not too sure why though. They don’t seem to be doing much for me at the moment, although I’m only on the Beginner standard. I’m going to have to go purchase a basketball though for these, as I’m only using text books today.

I also don’t have my olympic rings at the place I’m at today, so I’m going to have to try to do the Hanging Knee Raises with a pullup bar. It won’t be as effective, but nonetheless an ab workout.

I much rather prefer the pullup bar method – It could be that because when I use the rings, I’m holding onto the knots that hold the rings up, and those kill my hands from squeezing so hard on them. While using the pullup bar though, I’m able to get a nice grip on the bar and it seems to ease the pain in my hands.

Let me tell you what those Crow Stands are brutal for not having done them in almost two weeks. I couldn’t believe when I checked my log’s that it bad been since the sixth of June last time I did the HSPU series. Talk about slacking off … Kind of made me mad at myself honestly. No way I’m going to be able to progress if I can’t stay consistent with them.

During my rest time’s I’m trying to get at least the warmups for the next exercise done so I can get finished up early and be able to enjoy the day.

Doing all of these hangs, pushups, handstand’s is for sure putting a workout on my shoulders today. I’m not sure if it was such a good idea to do this series together like this as they all seem to work the relatively same muscle groups.

These Wall Handstands are so much fun though. I can’t wait ’til I’m able to balance them and stand longer with them. Something about being upside down like that that’s enjoyable for me. Can you do walk on your hands?

The Angled Bridges aren’t too shabby. I can definitely feel it working my lower back and strengthening the muscles surrounding the spine. It’s actually quite refreshing, as I’ve never had those muscles specifically targeted and worked. I’m getting stronger RAWR!!!

I’m thinking that I could’ve completed all 12 reps if I hadn’t done so much with my wrists already today. Those Crow Stands and Wall Handstands take their toll on my wrists. Maybe that’s why I haven’t done these workouts in a couple of weeks … I’m going to stick with that. But no more excuses!

HOWS YOUR WORKOUT TODAY?! — Leave me some comments on what you accomplished today

Warmup: 

  • 12 Full Pushups ( 20lbs )
  • 12 Close Pushups ( 20lbs )

Set 1: Uneven Pushups

  • 5 Uneven Pushups ( Left )
  • 5 Uneven Pushups ( Right )

Set 2:

  • 5 Uneven Pushups ( Left )
  • 5 Uneven Pushups ( Right )

Set 3:

  • 5 Uneven Pushups ( Left )
  • 5 Uneven Pushups ( Right )
_____________________________
Warmup: Straight Leg Raise
  • 20 Straight Leg Raises
  • 20 Straight Leg Raises
Set 1: Hanging Knee Raises
  • 10 Hanging Knee Raises
Set 2:
  • 12 Hanging Knee Raises
Set 3:
  • 12 Hanging Knee Raises

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Warmup: Crow Stands

  • 30s Crow Stands
  • 60s Crow Stands
Set 1: Wall Handstands
  • 30s Wall Handstand
Set 2:
  • 30s Wall Handstand
Set 3:
  • 35s Wall Handstand
__________________________
Warmup: Straight Bridges
  • 12 Straight Bridges
  • 12 Straight Bridges
Set 1: Angled Bridges
  • 8 Angled Bridges
Set 2:
  • 8 Angled Bridges
Set 3:
  • 8 Angled Bridges

21st of June, 2012 — Workout — Pullups & Squats

Starting things off with some good ol’ Horizontal Pulls. I’m hoping to be done with these damn’d things here soon, I really want to progress onto the next step. I’m thinking with my new rep count and added resistance things will progress much more fluidly.

After the warmup I’m going to put my backpack on. I took the books out, but left the 20lbs worth of weights. If I can get all three sets with the 20lbs, I’ll for sure be onto the next step next round.

Man that extra 20 lbs makes things a bit more interesting thats for sure haha 🙂  Second set got super rough around rep eight. Hoping I can finish off this third set with exquisite form and get to 12 with the backpack on.

ROUND II

Moving onto Full Squats today – Starting with Half Squats with weights. First set I’m going to just use the backpack full of ~30lbs then if that’s not too bad I’m going to use dumbbells to try to get the reps down to 12.

It was for sure a bit harder, but I still couldnt get it hard enough for the 12 rep count. I posted a comment on /r/bodyweightfitness to ask if the 10-12 rep count for Bulk was also appropriate for the squats in Convict Conditioning.  Honestly doing the Full Squats isn’t much harder than the Half Squats. I’m definitely going to have to add weights, because the first set I felt like I could go for a while.

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Horizontal Pulls ( With backpack full of 20lbs )

  • 12 Horizontal Pulls

Set 2: Horizontal Pulls ( With backpack full of 20lbs )

  • 12 Horizontal Pulls

Set 3: Horizontal Pulls ( With backpack full of 20lbs )

  • 12 Horizontal Pulls

___________________________

Warmup: Half Squats ( With backpack full of ~30lbs )

  • 25 Half Squats
  • 15 Half Squats ( With backpack full of ~30lbs & 2 x Dumbbells with 16lbs )

Set 1: Full Squats

  • 10 Full Squats

Set 2: Full Squats ( With backpack full of ~30lbs )

  • 20 Full Squats

Set 3: Full Squats ( With backpack full of ~30lbs )

  • 20 Full Squats

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

18th of June, 2012 — Workout — Pullups & Squats

BRUTAL — Only word I can think of to describe today’s workout. With being so busy ( excuse no. one ) I’ve not been able to keep up as well as I’d like in order to maintain a steady progression through these steps.

Here’s what was accomplished today though.

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1:

  • 18 Horizontal Pulls

Set 2:

  • 14 Horizontal Pulls

Set 3:

  • 12 Horizontal Pulls

___________________

Warmup: Half Squats

  • 25 Half Squats
  • 25 Half Squats

Set 1:

  • 50 Half Squats

Set 2:

  • 50 Half Squats

Set 3:

  • 50 Half Squats