28th of September, 2012 — Workout — Pushups & Leg Raises

Didnt particularly feel up to working on the progressions today. Got a decent workout in though. I really like using the Pushup bars. I also braved the Partial Straight Leg Raises again today just to see if there was any progress. Not so much progress, but I did notice that my form is improving. Less swaying, and less arching of my back 🙂

Catch everyone tomorrow – going to be an excellent workout so check back 🙂

-B

Pushups:

• 12 Full Pushups ( with bar )
• 12 Full Pushups ( with bar )
• 12 Close Pushups
• 12 Dips
• 12 Wide Grip Pushups

Leg Raises:

• 12 Hanging Bent Leg Raises
• 12 Hanging Bent Leg Raises
• 12 Hanging Frog Raises
• 8 Partial Straight Leg Raises
• 8 Partial Straight Leg Raises

26th of September, 2012 — Workout — Half Hand Stand Pushups

Got some plans after work, so quick workout today:

Set 1-6: Jump Rope

• 3 Min Jump Rope

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Warmup: Crow & Wall Handstands

• 30s Crow Stand
• 30s Wall Handstand

Set 1: Half HSPU

• 12 Half HSPU

Set 2:

• 9 Half HSPU

Set 3:

• 8 Half HSPU

25th of September, 2012 — Workout — Hanging Frog Raises & 1/2 One-Arm Pushups

Decent workout today, was glad to get 12 reps in for the 1/2 One-Arm Pushup routine. Thought I’d mention that I’m still currently doing them with a wide stance at my feet. Once I’ve consistently got all three sets with twelve reps per set, then I’ll start moving my feet closer together. I honestly havent even tried them with my feet close since the first time I moved up to the 1/2 One-Arm Pushup’s.

With my Leg Raise workout today, I’m not sure if I noted this last time, but I don’t feel as though my form for the Partial Straight Leg Raise’s was good. While doing them, my body keeps swinging around, I can’t keep my upper body to stop from swaying. I’m going to move back down to the Hanging Frog Raises for the time being, and focus on slower movements, possibly a four count for the way down. I think I’ll give this a try for a few weeks, so as to build up my core strength a bit more before going back to the Partial Straight Leg Raises.

When I was doing the Partial Straight Leg Raises last time, I felt it more in my hip flexor’s and upper quads while moving in the negative motion. While raising, it was definitely hitting the abs, and with a vengeance.

I had to make sure to stretch out my shoulders a bit more today, they seem to take a hit every day. I may have to move some things around in my routine to give them a little more time for recovery.

Like I said though, decent workout today. I put more emphasis on form today, not only with my Leg Raises, but also on my 1/2 One-Arm Pushups.

OH MAN! I’ve just re-read the bit about 1/2 One-Arm Pushups in Convict Conditioning and it says this:

However, the elbows are not required to bend very greatly in this exercise, so it must never be performed by itself as the sum total of any pushup program. It should always be followed with a movement where the elbows are bent beyond ninety degrees in the bottom position; either close pushups or uneven pushups should be added afterwards.

Looks like I’m going to have to remember this for next time. I had completely forgot about this little fact at the bottom of the description. If any of you are following Convict Conditioning, I hope you noticed this little, but important bit of information. Honestly writing this right now makes me want to go do some Full Pushups with my new Pushups bars.

Catch you tomorrow 🙂

-B

Sets 1-6: Jump Rope

• 3 min Jump Rope

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Warmup: Hanging Bent Leg Raises

• 12 Hanging Bent Leg Raises
• 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

• 12 Hanging Frog Raises

Set 2:

• 12 Hanging Frog Raises

Set 3:

• 12 Hanging Frog Raises

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Warmup: Decline Wide Grip & Close Pushups

• 12 Decline Wide Grip Pushups
• 12 Decline Close Pushups ( with my hands on a ball )

Set 1: 1/2 One-Arm Pushups

• Nine 1/2 One-Arm Pushups

Set 2:

• Eleven 1/2 One-Arm Pushups

Set 3:

• Twelve 1/2 One-Arm Pushups

24th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Hope you all enjoyed your weekend, I know I sure did. Today’s workout was overall OK, increased my rep count, but I dont know, I just wasn’t really into working out today like I usually am. I know that’s not an excuse, so I cranked out a decent set today – worst part was, I was actually looking forward to working out after work today! I had been waiting for it all day, but after I finished up my Jump Roping today, I honestly almost said ‘Screw it.’ The little whiner cropped up! Hate that little dude.

I know I would’ve regretted it if I hadn’t got to it today though. Can’t quite pin it down to what caused me to all of a sudden lose interest. I know my Jump Rope rhythm was a bit off today, so that might’ve discouraged me a bit? Who knows – leave me some comments if you were having any struggles today with your workout or motivation.

I know thats definitely the reason why I cut down my rounds with my Jump Rope today, the rhythm was just a bit off and I kept catching the rope on my feet. I actually smacked my back with the rope today which caused a nice big red line across my back, and pissed me off! I really need my heavy bag, I miss taking my aggression out on that thing 🙂

Was glad to get one more rep for the Full Pullups today though, quite a struggle though. The progress on the Pullup progressions has slowed a bit. I need to remember to remain calm and consistent, perseverance and proper form will conquer.

The 1/2 One-Leg Squats are coming along nice. Was my first time getting three sets of 12 reps with both legs, which felt good. Not sure if its because I didnt do any Uneven Squats as part of my warmup, and instead, went with two sets of Close Squats. Made sure to focus on keeping proper form and maintaining slow consistent movements throughout.

For not wanting to workout, I’d say today’s workout was a success though. Guess it’s never really a bad day when I workout. I’m usually highly motivated though – Ah well, suppose that’s good because if I had ‘normal’ motivation I might’ve been able to let the ‘whiner’ talk me out of a good session today 🙂

-B

Sets 1-6: Jump Rope

• 3 Min Jump Rope

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Warmup: Wide Grip Pullups

• 12 Wide Grip Pullups
• 12 Wide Grip Pullups

Set 1: Full Pullups

• 10 Full Pulls

Set 2:

• 8 Full Pulls

Set 3:

• 9.75 Full Pulls

_______________________

Warmup: Close Squats

• 12 Close Squats
• 12 Close Squats

Set 1: 1/2 One-Leg Squats

• Twelve 1/2 One-Leg Squats ( Left )
• Twelve 1/2 One-Leg Squats ( Right )

Set 2:

• Twelve 1/2 One-Leg Squats ( Left )
• Twelve 1/2 One-Leg Squats ( Right )

Set 3:

• Twelve 1/2 One-Leg Squats ( Left )
• Twelve 1/2 One-Leg Squats ( Right )

22nd of September, 2012 — Workout — Hanging Frog Raises, Full Pushups & Half HSPU’s

Hey fellow convicts,

Girlfriend decided to show up yesterday and surprise me! Hard to get a calisthenics workout in while shes in town. Not complaining, but I was really pumped to get my workout on yesterday and de-stress myself from the long work week. She had a bit of studying to do today so it gave me a little time frame to get in a workout, albeit a bit short and not what I’d exactly like, it’s still a workout 🙂

A note on todays workout, I completed it as a circuit style – NO REST! – It went Pushup -> Leg Raise -> HSPU.

Enjoy your guys weekend, catch you on monday!

-B

Sets 1-7: Jump Rope 

• 3 Min Jump Rope

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Warmup: Full Pushups on Bars

• 12 Full Pushups
• 12 Full Pushups

Set 1: 

• 12 Full Pushups

Set 2:

• 8 Full Pushups

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Warmup: Hanging Knee & Bent Leg Raises

• 12 Hanging Knee Raises
• 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

• 12 Hanging Frog Raises

Set 2:

• 7 Hanging Frog Raises

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Warmup: Wall Handstand

• 20s Wall Handstand
• 30s Wall Handstand

Set 1: Half HSPU

• 3 Half HSPU

Set 2:

• 1 Half HSPU

 

 

20th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Had my grandparents from out-of-town stop by for a visit yesterday, so yet again I missed out on the HSPU day =(, although it was really nice to get to see them – Its pretty rare these days.

Todays workout was pretty solid though, the 1/2 One-Leg Squats definitely beat me up a bit. Was nice to progress with both workouts, although the Full Pullups only increased by one rep, its still progress 🙂 I love doing Pullups either way, especially those Wide Grip Pullups. Got double 12 rep sets again, which feels good. Definitely struggle with the last two reps for both sets though.

I’m thinking that by the end of next week I’ll be on to full-blown Pistol Squats, the assisted ones are basically the same thing. I may give them a shot though, just so I can follow the progression properly. I know I can do the Full Pistol Squats already so it’s hard to decide.

Sets 1-7: Jump Rope

• 3 Min Jump Rope

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Warmup: Wide Grip Pullups

• 12 Wide Grip Pulls
• 12 Wide Grip Pulls

Set 1: Full Pullups

• 9 Full Pulls

Set 2:

• 9 Full Pulls

Set 3:

• 9 Full Pulls

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Warmup: Close & Uneven Squats

• 12 Close Squats
• 12 Uneven Squats ( Left )
• 12 Uneven Squats ( Right )

Set 1: 1/2 One-Leg Squats

• Twelve 1/2 One-Leg Squats

Set 2:

• Ten 1/2 One-Leg Squats

Set 3:

• Ten 1/2 One-Leg Squats

 

18th of September, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Not sure if its the extra range of motion with the bars, but my left shoulder is kind of being strained when I do these Regular Pushups.

I’ve decided that I don’t like these Partial Straight Leg Raises, they make me mad! haha – No better feeling then finishing up these sets. Not sure what it is about them, other then them being extremely difficult. Had to persevere through it today though. The little whiner popped up in my mind telling me to give in.

Regular Pushups with Pushup bars today.

-B

Sets 1-10: Jump Rope

• 3 min Jump Rope

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Warmup: Regular Pushups with Pushup Bars

• 12 Regular Pushups
• 12 Regular Pushups

Set 1: 1/2 One-Arm Pushups

• Eight 1/2 One-Arm Pushups

Set 2:

• Nine 1/2 One-Arm Pushups

Set 3:

• Eleven 1/2 One-Arm Pushups

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Warmup: Hanging Bent Leg & Frog Raises

• 12 Hanging Bent Leg Raises
• 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

• 7 Partial Straight Leg Raises

Set 2:

• 8 Partial Straight Leg Raises

Set 3:

• 7 Partial Straight Leg Raises

17th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Forgot to post this last night, was fairly busy after I had worked out. Dont want you guys to think I forgot about you!

Not much to write about ( that I remember today at least ), other than the 1/2 One-Leg Squat were beating me up yesterday. Oooh, I was also psyched that I was able to get the 24 Wide Grip Pulls for my warmup finally – One step closer to that V! Check back for today workout later, its one of my favorite days. Have to maintain that proper form, and good things will happen. I like doing the Full Pullups though, not a fan of the half steps.

Also I cranked out nine round of Jump Roping. I’m getting that down real well.

-B

Sets 1-9: Jump Rope

• 3 Min Jump Rope

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Warmup: Wide Grip Pullups

• 12 Wide Grip Pullups
• 12 Wide Grip Pullups

Set 1: Full Pullups

• 9 Full Pulls

Set 2:

• 9 Full Pulls

Set 3:

• 8 Full Pulls

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Warmup: Close & Uneven Squats

• 12 Close Squats
• 12 Uneven Squats ( Left )
• 12 Uneven Squats ( Right )

Set 1: 1/2 One-Leg Squats

• Ten 1/2 One-Leg Squats ( Left )
• Ten 1/2 One-Leg Squats ( Right )

Set 2:

• Twelve 1/2 One-Leg Squats ( Left )
• Twelve 1/2 One-Leg Squats ( Right )

Set 3:

• Eight 1/2 One-Leg Squats ( Left )
• Eight 1/2 One-Leg Squats ( Right )

Something I wanted to share with you guys

So I’m reading this book called “Gates of Fire” and, first off, I love the Spartans. One of the most fascinating groups of people I’ve learned about. Anyway there was an excellent quote in the book that I felt compelled to share with you guys.

‘The Spartans say that any army my win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.’

Just filled me with … I dont even know what honestly.  Keep in mind that next time you’re struggling on your last reps of the set, that that’s when the real test to your determination and will power is. It was inspiring to me, and like I said, I felt compelled to share it with you guys. Stay strong convicts!

-B

14th of September, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Not too much time to write out my thoughts for todays workout, other than those Partial Straight Leg Raises  are pretty rough. I may go back to the Hanging Frog Raises for another week or so. Made progress with them, but the form wasn’t perfect. I was swaying a bit, and the momentum helped me I’m thinking.

1/2 One-Arm Pushups were solid though. Getting stronger every time I do them 🙂

Enjoy your weekends folks.

Sets 1-8: Jump Rope

• 3 Min Jump Rope

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Warmup: Decline Close Pushups

• 12 Decline Close Pushups
• 12 Decline Close Pushups

Set 1: 1/2 One-Arm Pushups

• Seven 1/2 One-Arm Pushups

Set 2:

• Eight 1/2 One-Arm Pushups

Set 3:

• Nine 1/2 One-Arm Pushups

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Warmup: Hanging Bent & Frog Raises

• 12 Hanging Bent Leg Raises
• 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

• 7 Partial Straight Leg Raises

Set 2:

• 6 Partial Straight Leg Raises

Set 3:

• 6 Partial Straight Leg Raises