31st of January, 2013 — Workout — Let Me Up’s ( Knees bent ), Side Lunges & Pushups

Todays workout was Strappers. Will write something tomorrow

Stay Strong

-B

Round I:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round II:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round III:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round IV:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round V:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round VI:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round VII:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round VIII:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

30th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, Hyperextensions & Shadow Boxing

Starting things off with three rounds of Shadow Boxing! Man I miss punching things!! Today’s workout is Interval Sets.

Great core workout today convicts, hope yours was as well!

Stay Strong!

-B

Shadow Boxing:

As with usual boxing, these were three minute rounds with one minute rest time between

Three rounds

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Hanging Straight Leg Raises:

I really wanted to crank out 12 for that second set, but my form wouldnt’ve been good – I figured it wouldnt be worth doing it unless it was spot on. It was more of a Quad issue though and not related to my Abs at all.

Well that third set was all Abdominal failure at least 🙂 I love the Ab burn, dont you?

Set 1:

12 Hanging Straight Leg Raises

Set 2:

11 Hanging Straight Leg Raises

Set 3:

9 Hanging Straight Leg Raises

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Supermans ( Three second pause at the top ):

Set 1:

12 Supermans

Set 2:

12 Supermans

Set 3:

12 Supermans

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Bicycles:

Set 1:

12 Bicycles ( Left )
12 Bicycles ( Right )

Set 2:

12 Bicycles ( Left )
12 Bicycles ( Right )

Set 3:

12 Bicycles ( Left )
12 Bicycles ( Right )

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Hyperextensions ( Hands under chin & three second pause at top ):

Last three – four reps on the third set sucked. I didn’t like it, and I almost gave into my wanting to stop. Fight through, persevere, and you’ll be so much more thankful!

Set 1:

12 Hyperextensions

Set 2:

12 Hyperextensions

Set 3:

12 Hyperextensions

29th of January, 2013 — Workout — Wide Grip Pullups, Let Me In’s & Let Me Up’s

Whats up Convicts,

Today’s workout will follow the Super Sets – Obviously because they’re Super!

-B

Wide Grip Pullups & Let Me In’s:

Set 1:

5 Wide Grip Pullups
12 Let Me In’s

Set 2:

5 Wide Grip Pullups
12 Let Me In’s

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Let Me In’s ( Four second pause at top ) & Let Me Up’s:

Set 1:

5 Let Me In’s
11 Let Me Up’s

Set 2:

5 Let Me In’s
11 Let Me Up’s

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Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Biceps gave out on that last set! Worked those bad boys hard today.

Set 1:

5 Let Me Up’s
11 Let Me In’s

Set 2:

5 Let Me Up’s
8 Let Me In’s

Never give up!

28th of January, 2013 — Workout — Alternating Back Lunges, Alternating Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Working out late, will update formatting and info tomorrow!

-B

Back Lunges: ( With three second pause at bottom )

6 UP

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Side Lunges:

8 up

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Toyota’s: ( With three second pause at bottom )

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One-Leg Romanian Dead Lifts:

7 up

27th of January, 2013 — Workout — Pushups ( With bars ), Dips, Squats

Hey Convicts!

Good ol’ working out. Gotta love it 🙂 Today’s workout routine was Tabata’s. The start of week eight of You Are Your Own Gym. Only a couple more weeks left! I really like these last four weeks, because for one thing, they’re five days a week, and they mix up the routines. Monotony is a motivation killer for me!

I think my Pushups might’ve suffered a bit because I did some yesterday also. I messed up the timing a bit with missing my workout on Friday. Ah well, still cranked them out. The last few sets were rough, but thankfully it’s only for 20s at a time.

How’s your progress coming along?

–B

Pushups: ( With bars )

9 Wide Grip Pushups
8 Wide Grip Pushups
8 Wide Grip Pushups
8 Full Pushups
8 Full Pushups
7 Full Pushups
6 Full Pushups
6 Full Pushups

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Dips: ( Knees bent )

6 Dips
6 Dips
6 Dips
6 Dips
6 Dips
6 Dips
6 Dips
6 Dips

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Full Squats:

6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats

26th of January, 2013 — Workout — 6 Let Me Up’s ( Knees bent ),12 Side Lunges, 8 Pushups

YO YO Convicts!!!

Today’s workout was awesome! Havent done one of these routines in a long, long time. Today’s workout was Strappers: 20 minutes with no breaks, and constant moving moving moving! Kept my heart rate up, and got in an excellent sweat.

Like I mentioned in one of my previous posts, I’m going to be starting my Boxing training again here soon, so I decided to see how excellent my stamina still was … and its almost non-existent. I kind of figured it was going to be weak though, as I havent done any sort of Cardio in a long time – honestly it was my Jump Roping ( Which I really miss doing by the way! ). Yeah, I could barely last that last two minutes of the last round, and the last 30 seconds were very very hard to keep going. I was wheezing and panting so bad by the end of it – Suppose you’ve to start somewhere though. I’d rather beat myself up here for a month or two before I go back, so I dont waste my trainers time 🙂

STAY STRONG!!

-B

Round I:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round II:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round III:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round IV:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round V:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Pseudo-Planche Pushups

Round VI:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round VII:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round VIII:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round IX:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round X:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

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Shadow Boxing: Three minute round, with One minute break

3 rounds shadow boxing

24th of January, 2013 — Workout — Russian Twists, Flutter Kicks & Full Squats

Hey o’ Convicts,

Today’s workout is going to be in the style of Tabata’s – I’ll update my routines page soon.

-B

Russian Twists:

11 Russian Twists
10 Russian Twists
11 Russian Twists
11 Russian Twists
11 Russian Twists
10 Russian Twists
10 Russian Twists
10 Russian Twists

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Flutter Kicks:

8 Flutter Kicks
8 Flutter Kicks
9 Flutter Kicks
9 Flutter Kicks
9 Flutter Kicks
9 Flutter Kicks
9 Flutter Kicks
9 Flutter Kicks

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Full Squats:

6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats

23rd of January, 2013 — Workout — Wide Grip Pullups ( Negatives ), Let Me Up’s, Let Me In’s & Curls

Hey folks,

Today’s exercises are following the Interval Sets routine. Should be a good time right? I know I’m psyched at least 🙂

-B

Super Wide Grip Pullups ( Negative motion, with a backpack full of books ):

Going to shoot for a three second down negative motion with these suckers too – Just because I like that extra hate-myself-tomorrow burn

Second set I took out one of the books, as well as moved my hands just just regular Wide Grip

Third set were negative Full Pullups

Set 1:

7 Negative Super Wide Grip Pullups

Set 2:

9 Negative Wide Grip Pullups

Set 3:

9 Negative Full Pullups

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Let Me Up’s ( a.k.a Horizontal Pulls ):

Set 1:

10 Let Me Up’s

Set 2:

11 Let Me Up’s

Set 3:

10 Let Me Up’s

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Let Me In’s:

Set 1:

12 Let Me In’s

Set 2:

12 Let Me In’s

Set 3:

12 Let Me In’s

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Curls ( With resistance band ):

Set 1: Arms out wide

12 Curls

Set 2: Arms straight

12 Curls

Set 3: Reverse Grip

12 Curls

22nd of January, 2013 — Workout — 1/2 One-Leg Squats, Toyotas, Side Lunges, Back Lunges, One-Leg Romanian Dead Lift & Burpees

Whats happenin’ Convicts,

Today’s workout was Supersets – Check it out!

-B

1/2 One-Leg Squats & Toyota’s ( Four second pause at bottom ):

The 1/2 One-Leg Squats were brutal second set ( Hence the Four rep count )

Set 1:

Five 1/2 One-Leg Squats ( Left )
Five 1/2 One-Leg Squats ( Right )
12 Toyota’s

Set 2:

Four 1/2 One-Leg Squats ( Left )
Four 1/2 One-Leg Squats ( Right )
10 Toyota’s

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Side Lunge ( Four second pause ) & Back Lunge ( Three second pause ):

Set 1:

5 Side Lunges ( Left )
5 Side Lunges ( Right )
10 Back Lunges ( Left )
10 Back Lunges ( Right )

Set 2:

5 Side Lunges ( Left )
5 Side Lunges ( Right )
12 Back Lunges ( Left )
12 Back Lunges ( Right )

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One-Leg Romanian Dead Lifts & Burpees

Set 1:

5 One-Leg Romanian Dead Lifts ( Left )
5 One-Leg Romanian Dead Lifts ( Right )
12 Burpees

Set 2:

5 One-Leg Romanian Dead Lifts ( Left )
5 One-Leg Romanian Dead Lifts ( Right )
12 Burpees