LAST DAY OF 2012 — Workout — Wide Grip Pushups ( Elevated Feet ), Military Press ( Elevated Feet ), Close Grip Pushups & Dips

OK folks,

Let’s start this first week of the new year with a bang – Set some goals and AFTER you break them, bust onto the next set. Week four of You Are Your Own Gym routine – Interval Sets – Lets get to it!

Pushups were pretty standard, although I was able to crank out three full sets of 12 reps this time – felt good.

Decided to mix it up a bit with the Military Presses today and elevated my feet, as well as used the backpack full of books. Definitely put a hurt on the ol shoulders this time. Much more difficult than last time! Almost didnt make it through the last rep of the second set. Was a nice battle again, lets hope I’ve enough recovery time to get the full 12 reps on the last set.

Workouts going well today, seeing some progress with the addition of the Backpack. Gotta love progress my friends, what keeps me going. You still progressing convict?!

HOT DAMN, those Dips are still rocking me good. Don’t think I’ll be progressing any on those guys today haha. Just glad I was able to crank out all three sets with the Backpack on. The whole set was rough though.

BE SAFE TONIGHT CONVICTS CATCH Y’ALL NEXT YEAR – AND GET YOUR WORKOUTS IN!

-B

Wide Grip Pushups ( Elevated Feet and Backpack full of books )

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 12 Wide Grip Pushups

Set 3:

  • 12 Wide Grip Pushups

_______________________________________________________________________________________

Military Press ( Elevated Feet and Backpack full of books )


Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 11 Military Presses

____________________________________________________________________________

Close Grip Pushups ( With Backpack full of books )

Set 1:

  • 11 Close Grip Pushups

Set 2:

  • 11 Close Grip Pushups

Set 3:

  • 10 Close Grip Pushups

__________________________________________________________________________

Dips ( With Backpack full of books )

Set 1:

  • 6 Dips

Set 2:

  • 6 Dips

Set 3:

  • 6 DIps

28th of December, 2012 — Workout — Wide Grip Pushups ( Elevated feet ), Military Press, Close Grip Pushups & Dips

WWWWWWWWWWWWWWHATS happening today convicts?! Ready to get your workout on!

I know, I know, today’s supposed to be a rest day, but I’m itching to get some Pushups in! It’s been since Monday or was it Sunday? I dont know, but its been far too long to go without doing some Pushups. I’m going to see if I can ‘hurt’ myself with todays workout. I’m going to be using a backpack full of books to see how much more brutal I can be MMUUAHAHAHAHA.

I’m all hopped up on my Pre-workout drink at the moment, I took two scoops today just because I’m bored and want to see if it’ll do anything different for me. I normally take Half – One scoop, but today I said ‘Ah what the hell’ might as well see what it’ll do. It’s only been ~ five minutes since I’ve taken it, and I’m already getting that scratchy crack-head type feeling in my face! haha

YOU’D BETTER NOT BE SLACKING TODAY DAMMIT – ITS A GREAT DAY TO PUSH YOURSELF – YOU CAN HEAL DURING THE WEEKEND!!

I’m not too positive on the actual weight of the books in the bag, as I dont have my scale down at this apartment. I left it up at my other one when I was moving all my stuff here unfortunately. I may pick up another here soon, but I honestly like taking measurements and seeing progress that way than actual Mass. It seems to be more of an accurate indicator for me and my goals, as the scale fluctuates so much from the water difference.

I’ve been studying like a mad man for the past couple days, and man I love this stuff! Super interesting to me. I finished up the Exercise Physiology text’s yesterday finally, and started on the Nutrition text today. The body’s pretty crazy I’ll have to say, and there’s a lot of misinformation out there. Thats why I urge any of you to research, research, research anything thoroughly before you begin any new fitness related endeavor’s. But, there’s a certain point where you may be researching too much – Sometimes you just need to get out there and do it! Just make sure you’re forms perfect and you’ll progress towards your goals. I’m not exactly sure how to put it into words, but I know I’ve caught myself researching something for a long time, the downside is I’ll get so into it, that I’ll lose focus – I’m not going to be a top tier powerlifter, so dont focus so much on little nuances of diet and timing – dont get me wrong, its still important – but actually going out there and doing work is going to be more beneficial than sitting in the library reading up on the most efficient, for lack of a better term, methods. Make sense?

Granted, having more knowledge on a subject can never hurt, but do you understand what I’m saying? Follow Nike’s advice and ‘Just Do It’. The more you get into it, thats the time to refine your techniques, and timings, and all the fun stuff that top tier’d athletes need to focus on. If you don’t have the time, but you’ve the passion for it, maybe consider hiring a personal trainer. They’re people like me, who’re absolutely obsessed with fitness and optimization and will / have spent the house hours researching.

Hot damn, OK, I’ve rambled enough, time to follow my own advice – LETS DO THIS!

Its another Interval Set training day. I’m going to see if I can max out at the six – eight rep range. I’m hoping the addition of the books on my back will be able to facilitate that.

First set was pretty easy, but around the seventh rep of the second set, it was getting hard. I like when I can’t complete the 12 rep goal – well when thats my goal for the day’s workout at least. Could definitely feel it on that third set – Hot damn, burn baby burn.

Military Presses dont seem to have much added difficulty with the two sets that I’ve completed already. I may elevate my feet for them when I’m back to this routine on Monday.They’re kind of weird to do with the backpack also, I may invest in an actual weighted vest. The backpack slips up to the back of my head while performing these – kind of a weird feeling in my neck.

I know these Close Grip Pushups are going to put a hurt on the ol’ Triceps though – Especially after I get to the Dips! Was able to crank out 12 reps for the first set, but I know I wont be getting that again today. Was a battle to maintain proper form to get to 12.

DIPS KICKED MY ASS! – Nuff said

-B

Wide Grip Pushups ( Elevated Feet & Backpack full of books )

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 11 Wide Grip Pushups

Set 3:

  • 10 Wide Grip Pushups

___________________________________________________________________

Military Press ( With backpack full of books )

Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

__________________________________________________

Close Grip Pushups ( With backpack full of books )

Set 1:

  • 12 Close Grip Pushups

Set 2:

  • 10 Close Grip Pushups

Set 3:

  • 9 Close Grip Pushups

_________________________________________________________

Dips ( With backpack full of books )

Set 1:

  • 6 Dips

Set 2:

  • 6 Dips

Set 3:

  • 7 Dips ( No backpack full of books )

 

Interesting fact from my Personal Training studies

Hey Guys,

Been studying all day, and I just came across this awesome little bit of information in the Training Principles section of my Personal Training course.

Major decrease in Strength & Aerobic capacity are apparent after two weeks without exercise & major decrease in Anaerobic capacity after three weeks without exercise.

Reading that should give you some motivation to keep at it! I know it made me never want to go that long again.

Stay Strong!

-B

27th of December, 2012 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles & Hyperextensions

Time to beat up on the ol’ core muscles today.

I was going over the workouts for the day, and just wanted to note for the Supermans, there’s a three second pause at the top! Should make them so much more fun right?

Also not that today’s workouts are still Interval Sets. Two weeks of doing this style, I’m not sure if I like it more or not. Maybe its about equal to Ladder Sets, just in a different burn and all. Either way, as long as I’m working out I’m happy.

Freaking Supermans sure know how to work out the lower back like a champ! That last set made me shake and sweat like a mad man. Onto the Bicycles!

Havent dont a ‘traditional’ styled ab workout in awhile. Been doing the Hanging routines from Convict Conditioning for months now – Kind of felt good! I’m going to slow them down for the second and third set though, because I didnt even feel any sort of burn with the first set. I mean, I didnt just rush through them, I was focused and maintained good form throughout, just didnt do much for me I suppose. I think that if I slow them down, then I’ll get at least a little burn? Seemed to do it a bit. Not nearly as intense of a burn as the Hanging ab workouts, but I was able to get to the point of some sort of fatigue / burn doing them with a three – four second count.

Just like with the Supermans, I went back and checked out the description of the Hyperextensions, and it turns out that I was actually doing Supermans last week instead of the Hyperextensions! Oops. Ah well, essentially the same thing, but with the Hyperextensions described in You Are Your Own Gym, you’re supposed to put a blanket or a pillow under your abdomen as kind of a fulcrum. I may actually start using my Bosu Ball to do these guys next week. Regardless, using the towel, or whatever, these things shred your lower back – in a good way. I’m so happy I only have one more set of them, because I wasn’t so kind to my lower back growing up working on a farm. Never followed the advice of ‘ Lift with your legs ‘. Should make shoveling the driveway later super fun! haha

Well, kicked my own ass again today. Nothing like that feeling of complete exhaustion after a workout to know you’ve put in good work for the day – You guys’d better not let the little whiner creep up and convince you somehow to not put in a days workout!

If you’re struggling with motivation, drop me a line and I’ll get you back into gear!

-B

Hanging Straight Leg Raises

Set 1: 

  • 10 Hanging Straight Leg Raises

Set 2:

  • 10 Hanging Straight Leg Raises

Set 3:

  • 10 Hanging Straight Leg Raises

_____________________________________

Supermans

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 10 Supermans

___________________________________

Bicycles

Set 1:

  • 12 Bicycles

Set 2:

  • 12 Bicycles

Set 3:

  • 12 Bicycles

___________________________________

Hyperextensions

Set 1:

  • 12 Hyperextensions

Set 2:

  • 12 Hyperextensions

Set 3:

  • 10 Hyperextensions

 

26th of December, 2012 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

WELCOME BACK CONVICTS!!!!!!!! Hope your workout was as amazing as mine is going to be today.

Still with the Interval Set’s this week. I was really looking forward to some Pushups today, so I may sneak them in at the end. Nonetheless, it’s going to be a good one today.

I’ve decided to nix the Assisted Pullups, and just go with my Super Wide Grip & Regular Pullups. I like those much more! I think the extra rest time – as opposed to my usual 30s between sets – will, hopefully, get my rep count up a bit. Guess we’ll find out eh?

Well I couldnt get the 12 reps for the last set of Pullups, but I’ll take nine.

Been a long time since I’ve done the Let Me Up’s – had them in Convict Conditioning, called Horizontal Pulls. After doing all those Pullups, my Biceps were already aching, but now after that first set of Let Me Up’s they’re not too pleased with me. I’ve a feeling, after double checking today’s workout, that they’re going to be very appreciative of a break here for a few days.

Well, overall another excellent workout. Kept the proper form and motivation up ( I’ve actually been aching to workout! ) and cranked out some decent sets. Hope you all had some time to enjoy your families, and didnt take too long of a break from your routines!!

Let me know what goals you’ve set for yourself for the new year? I’m considering doing 1000 Pushups per week – anyone with me?!

-B

Set 1: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 3: Full Pullups

  • 9 Full Pullups

_________________________________

Set 1: Let Me Up’s

  • 9 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 9 Let Me Up’s\

________________________________

Set 1: Let Me In’s

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_______________________

Set 1: Curls ( With resistance band )

  • 12 Curls ( Arms out wide )

Set 2:

  • 12 Curls ( Arms out wide )

Set 3:

  • 12 Curls ( Arms straight )

24th of December, 2012 — Workout — Bulgarian Split Squat, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Hey o’ Convicts,

Happy Christmas Eve, if you’re into that sorta thing 🙂 What a great day to workout the Legs– am I right or what?! I completely underestimated my strength in the ol’ Quads though. Managed to crank out two sets with the weights, but no more. They were kicking my butt at the end of that second set.

I’m going to be so thankful for tomorrows rest time! These pauses seem to make these workouts 10x harder! Beating the hell out of my legs today. Feels good though!

MY DAMN’D LEGS ARE JELLO!!! Have to keep focused to maintain proper form.

-B

Set 1: Bulgarian Split Squats ( Four second pause at bottom with 32lbs weight )

  • 6 Bulgarian Split Squats ( Left )
  • 6 Bulgarian Split Squats ( Right )

Set 2:

  • 6 Bulgarian Split Squats ( Left )
  • 6 Bulgarian Split Squats ( Right )

Set 3: ( No weights )

  • 9 Bulgarian Split Squats ( Left )
  • 9 Bulgarian Split Squats ( Right )

______________________________________________

Set 1: Side Lunges ( Four second pause at the bottom )

  • 10 Side Lunges ( Left )
  • 10 Side Lunges ( Right )

Set 2:

  • 9 Side Lunges ( Left )
  • 9 Side Lunges ( Right )

Set 3:

  • 7 Side Lunges ( Left )
  • 7 Side Lunges ( Right )

_________________________________

Set 1: Toyota’s ( Four second pause at the bottom )

  • 9 Toyota’s

Set 2:

  • 9 Toyota’s

Set 3:

  • 9 Toyota’s

__________________________________

Set 1: One-Leg Romanian Dead Lifts

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

23rd of December, 2012 — Workout — Full Pushups, Military Presses, Close Grip Pushups & Dips

I’m starting weeks three & four in the You Are Your Own Gym routine a day early, as its going to be Christmas in two days. I figured I could get the first two days done ahead of time so that on Christmas I’ll be able use it as my relaxing day – and plus, its a new Routine these next two weeks, and I just can’t wait to start them! So in the every so wise words of Mario: HERE WE GO!

Like I said, this is going to be new. No more Ladder workouts, its all Interval Sets. According to the book, these next two weeks are focused on Strength.

These are kind of weird, because I finish the 12 reps in like 40 seconds so then I’ve the rest of the three minutes to rest. Maybe I’m doing them wrong?

I’m starting to feel it now though after that second set of Close Grip Pushups. Triceps are a burnin’! The Dips are going to be brutal. In the book it says to do them assisted, but I’m going full body weight with them. I want to see how hard I can push myself.

That first set of Dips wasn’t as bad as I anticipated. My Triceps and Shoulders were definitely on fire though from the Ninth – Twelfth rep. Hoping I can keep it up for these last two sets – Well as you can see I could only make it to the Eleven, but I’ll take that. Almost didnt even make that last one, had to focus real had to maintain good form.

Only able to crank out Eight for the last set, but I’m honestly glad I couldnt max out on all three sets. It now gives me something to strive for, for the next two weeks! I love to see progress, and Maxing out on all but two sets for the whole workout I’d have to say is pretty solid. My freaking arms are so tight now and hot damn do I love that feeling.

Enjoy your families, and just because its the holidays theres no excuses for not working out! Even its a modified few sets, ANYTHING is better than doing nothing, and honestly when was the last time you worked out and it made you feel worse?!

Stay strong Convicts!

-B

Set 1: Pushups ( Elevated Feet )

  • 12 Full Pushups

Set 2:

  • 12 Full Pushups

Set 3:

  • 12 Full Pushups

______________________________

Set 1: Military Press

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

____________________________

Set 1: Close Grip Pushups

  • 12 Close Grip Pushups

Set 2:

  • 12 Close Grip Pushups

Set 3:

  • 12 Close Grip Pushups

___________________________

Set 1: Dips

  • 12 Dips

Set 2:

  • 11 Dips

Set 3:

  • 8 Dips

Here’s why I don’t ‘like’ the average Gym goers attitude towards fitness.

Wish I had subscribed to this magazine a lot sooner! In this article I just read, it made me remember just how much I truly love Calisthenics and the more practical working out ‘arts’. There was a funny line that said:

Some athletes look like Tarzan, but they play like Jane.

The author discusses how he almost feels bad for the average guys who go to the gym. There’s nothing really practical about doing those kinds of activities in real life. Or how we’re or we’ve become a nation of pill poppers. Can’t sleep, why not go crank out some pullups, or go split some wood, or something – ANYTHING – besides just sit around and take a pill to help you sleep. I don’t know, was just super interesting to have someone else say the things that I’ve felt for some time about ‘traditional’ training and the like.

I guess the whole point of this, and fitness in general – at least to me – is practicality. Granted, some people’s goals are not aligned with me, and I acknowledge that, but I just don’t see the use of being able to, as the author in this article put it,

My pet peeve is Bobby Bench Press, who can lie down and push hundreds of pounds off his chest but he gets hurt when trying to move a couch!

For those interested here’s a link to the authors website –> HERE

What do you think?

-B