31st of July, 2012 — Workout — Pushups & Leg Raises

Well its sad to say that this is the last day of my birthday month =( Good things is I survived another months festivities again this year.

Unfortunately it’s raining out again, so the blog will be a bit short today.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Close Pushups ( With bag full of 32lbs )

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

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Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises

Set 2:

  • 12 Hanging Bent Leg Raises

Set 3:

  • 12 Hanging Bent Leg Raises
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30th of July, 2012 — Workout — HSPU, Bridges, Pullups & Squats

Alright my fellow Convicts lets see what you’ve got in you today. Monday, lets do good today!

Hoping to get a lot accomplished today. Took a few days breather to let myself recover fully, and now I’m going to get it done today. Well I did play a pickup game of soccer on Saturday – Havent done that in a while.

So I’m very anxious to get this CC done, because of the Olympics I really want to get working on the routines in this book I’m going to get called ‘Overcoming Gravity.’ Seems like it would be a very fun routine. I’m not going to quit CC though, because Its worked wonders for my overall strength. I also want all of the Master Steps!

Whoo it was nice to crank out nine reps on that second set of Uneven Squats! Feels good 🙂 Things get a bit easier the more and more I do those ( Well I’d hope so right! ). My balance and overall flexibility improves every time I work my legs.

The tenth and eleventh reps on the last set were outrageous. When I got to ninth rep, I kept saying Two More – I can get two more. Hot damn I did, another satisfying Leg Workout – These bad boys are getting strong!

I’m alternating between the Uneven Squat series & the Hand Stand Pushup ( HSPU ) series today. After the warmup on my HSPU’s I’m going to try to max out with each hold. Not that I don’t on the others, but I’ve a goal in mind of at least 60s when I do them. This time I’m not putting a limit on myself. See how far I can push myself

haha, well despite my mindset, my body could still only support me for 62s for the first ‘ rep.’ Things will hopefully improve for the second set. Same thing for the second set. No bother, I’ll get em on this third set. Suppose this max deal isn’t working out so well for me. I’m going to watch the timer this time and try to force my body to get to at least 65s. Suppose it could be a bad idea to try to do the Horizontal Pulls at the same time of the HSPU – both seem to work my shoulders a bit?

Eh, couldn’t quite get it without potential Injury. It may be my first plateau! My left shoulder’s the weak link this time. Well no need to be discouraged, I’ll get it next time 🙂

Well I can’t quite get to my ladder I normally use for the Jackknife Pullups so I’m going to have borrow and exercise from the next series in the Pullup Series … the winner is: Half Pullups!

Those things weren’t too bad, only issue is I’m doing them on Rings and I have to keep focused on keeping my palms facing out in an actual pullup move. Going down halfway was interesting as well. Stopping the negative put the burn’n on my biceps and Lats. I’m going to start on the Bridge Series as I do these Pullups

Damn, didnt expect to get nine reps on the second set of those Half Pullups. Biceps are on fire though – Might’ve forgot to leave some in the tank for the next set — Not too shabby for the first time doing those I’d say? I still want to get my form much better doing the Jackknife Pulls. I honestly think the challenge of using the Rings makes it more fun, and obviously more intense.

Second to last set on those Angled Bridges, at ~ rep eight, that weakness started to creep in on me – ‘Hey you only need to get 10 reps, that’s what you got last time, therefore its OK this time also.’ Wouldn’t let that lil bastard influence me, I knew I could get at least one more rep, was a challenge though.

Hell yeah, got that done. For the last set once I got to six reps, I started my count over again, and TOLD myself that I just did six, That means I know I can get these last six.

Excellent workout today folks, I’m not hearing much from you guys, leave me a comment on how your routines are going? Any Achievements, or struggles, I want to hear them!

-Ban

Sets 1-6: Jump rope

  • 3 min Jump Rope

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Warmup: Close Squats 

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 7 Uneven Squats ( Left )
  • 7 Uneven Squats ( Right )

Set 2:

  • 9 Uneven Squats ( Left )
  • 9 Uneven Squats ( Right )

Set 3:

  • 11 Uneven Squats ( Left )
  • 11 Uneven Squats ( Right )

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Warmup: Wall Handstands

  • 30s Wall Handstand
  • 40s Wall Handstand

Set 1: Wall Handstand

  •  62s Wall Handstand

Set 2:

  • 50s Wall Handstand

Set 3:

  • 50s Wall Handstand

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Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Half Pullup

  • 8 Half Pullups

Set 2:

  • 9 Half Pullups

Set 3:

  • 7 Half Pullups

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Warmup: Straight Arm Bridge

  • 12 Straight Arm Bridges
  • 12 Straight Arm Bridges

Set 1: Angled Bridges

  • 10 Angled Bridges

Set 2:

  • 11 Angled Bridges

Set 3:

  • 12 Angled Bridges!

26th of July, 2012 — Workout — HSPU & Leg Raises

BOO ITS RAINING! Don’t like to bring my laptop out into the rain 🙂

Here’s what was accomplished today:

Set 1 – 6: Jump Rope

  • 3min Jump Rope

Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises

Set 2:

  • 12 Hanging Bent Leg Raises

Set 3:

  • 12 Hanging Bent Leg Raises

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Warmup: Wall Handstand

  • 20s Wall Handstand

Set 1:

  • 60s Wall Handstand

Set 2:

  • 60s Wall Handstand

Set 3:

  • 60s Wall Handstand

25th of July, 2012 — Workout — Pullups, Pushups & Squats

Starting things off with one my favorites Jump Rope! It’s such an amazing way to warmup the entire body, and plus I dislike running!

Doing the Pullups & Squats together because I don’t want to be working out ’til 8:30 again.

HOLY CRAP! These Jackknife Pulls are beating me up today. With not having done these bad boys in a bit definitely takes it toll on you. Goes back to what I was saying yesterday about being consistent. I’m hoping I can get this last set of 12, but I was really struggling on the last three of the second set.

On the Squat side though, I’m very happy I can get these consistently this time. My balance has improved from the last time I’ve done them. Still a bit sketchy on the right leg, but that’s always been a bit tight since I broke that ankle when I was younger.

Well I got the three sets of 12 reps finally, although I don’t feel as though it’s as legit as I want it. I got a phone call during my rest time so I had a little extra time to recover – Thinking that’s the only reason I was able to accomplish that. I’m going to give them another week of 12 reps before I move onto the next series as I don’t like how it was accomplished. Still feels good to get them done, but like I said, just doesn’t feel right.

Let me tell you what, on the last set of Uneven Squats ~ rep seven +, things got rough. Whole body shakes, but gnar dog strength / muscle building reps those were.

Finishing things up with my favorite workout ever – some good ol’ fashioned Pushups! I’m going to try to stay focused on keeping ~ 80% of my weight over the arm over the ball with the Uneven Pushups. Thanks to an article by my friend and follower Dave – which ‘Coach’ Wade states this is the most common error with the Uneven Pushups.

Dave, man Internet High Five you bro! Great article, and excellent change. Having the majority of my weight over the ball makes my stabilizer muscles work that much harder. I can see now why this is the recommended way to do them as it works the muscles that much harder in preparation for the Master Step.That totally shredded my pec’s. I know not having done them in a bit doesn’t help, but there’s a profound difference in the feeling I get doing them this way. For those interested the article is –> HERE

Second set wasn’t any better, I can feel the fatigue setting in – I know I can get these last 24 reps though. My body’s telling me NO WAY JOSE, but I control my body – I tell it when It’s had enough – Never sent limits. As Mr. Lee puts it:

If you put limits on what you can do, physically or anything else, it’ll spread over into the rest of your life. It’ll spread over into your mortality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.

-B

Sets 1-6: Jump Rope

  • 3 min

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Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 12 Jackknife Pulls

Set 3:

  • 12 Jackknife Pulls

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Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 7 Uneven Squats ( Left )
  • 7 Uneven Squats ( Right )

Set 2:

  • 8 Uneven Squats ( Left )
  • 8 Uneven Squats ( Right )

Set 3:

  • 9 Uneven Squats ( Left )
  • 9 Uneven Squats ( Right )

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Warmup: Full Pushups

  • 12 Full Pushups
  • 12 Full Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

24th of July, 2012 — Workout — Lots!

Alright you crazy calisthenics freaks! Let’s see what you’re made of today.

Warming up with some good ol’ fashioned Jump Rope. I purchased a weighted rope today so it’ll be a good one for me.

OK, got that jump roping out-of-the-way. Man that weighted rope sure swings around a lot faster, It’s got ball bearings in it. Nice upgrade from my old rope one.

Starting things off with some Wall Handstands. Been a bit since I’ve worked on them so I’d rather get them done before my wrists give out on me!

Not too much to blog on while doing the Bridge & HSPU series today. Shooting to beat my numbers on both. I’m doing them simultaneously to save some time. Was so close to getting the 1 min on the first full Wall Handstand though. I was trying to balance it out too much instead of just get the time. It’s also really nice to feel my lower back get tight from doing the Straight Arm Bridges. I want a super strong spine!

I knew I could get it! Unfortunately my wrist strength was what held me back this time. Could only manage to get to 45s on the last set. A little disappointing but I cant be too upset. There is no regression, and I havent done them in a while. Nobody or anything I can get mad about. Just need to be more consistent with them and I’ll get there. At least there was some progress!

Moving onto the Hanging Bent Leg Raises in the Leg Raise series. Shouldnt be too much different from the Hanging Knee Raises, just a bit harder at first. Warming up with the Hanging Knee Raises.

I’m almost positive I could reach my goal of 12 reps if I hadnt been working out my shoulders so much already. I will admit that they’re a lot more brutal than the regular Hanging Knee Raises. Nothing my core can’t handle though. I feel as though I’m getting stronger every time I workout. From my grip strength holding myself up there for that long, to holding the Hanging Bent Leg Raise at the top. Its very nice to feel. To top it off, during my last softball game I was explaining to a teammate what a pistol squat was and how I was demonstrating how I would do them with the ball, and I was able to do a full Pistol Squat ( both legs ) without the help of the ball! Felt so good to do that and be able to demonstrate the power of Calisthenics, in particular Convict Conditioning. It has not only strengthened my joints, but also just given me brute force strength. Stick with it my friends, it will pay off!

Time for the last set of these Hanging Bent Leg Raises – Going to push myself and not give in ( unless my form goes south ) – I want those 12 reps!!

Well as you can see, I didnt quite make it to my goal of 12 reps – Thats OK! – I knew my form was going to go south if I kept going, and like I’ve said before ‘Perfect practice makes perfect.’ No use in doing it if I’m doing it wrong. I’ll get it next time 🙂

How was your workout today? Leave me your comments, concerns, progress anything you want – You keep me motivated, and I keep you motivated!

-B

Set 1 – 6:

  • 3min Jump Rope

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Warmup: Crow Stands

  • 30s Crow Stands
  • 30s Crow Stands
  • 30s Wall Handstand

Set 1: Wall Handstands

  • 58s Wall Handstand

Set 2:

  • 61s Wall Handstand

Set 3:

  • 45s Wall Handstand

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Warmup: Straight Arm Bridges

  • 12 Straight Arm Bridges
  • 12 Straight Arm Bridges

Set 1: Angled Bridges

  • 10 Angled Bridges

Set 2:

  • 10 Angled Bridges

Set 3:

  • 10 Angled Bridges

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Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 8 Hanging Bent Leg Raises

Set 2:

  • 9 Hanging Bent Leg Raises

Set 3:

  • 10 Hanging Bent Leg Raises

Back to the training

So vacation is over 😦 Had a blast – Little bit too much fun – Drank too much, diet sucked, didn’t get any workouts in except showing my friends pistol squats while drunk ( I can do them now! ). So this afternoon I’m going to hit the workout hard, and get back into my routine.

Check back later for the workout for today, or drop me a message and let me know how your workout for the weekend was!

-B