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

_________________________________________________________________________

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 )

___________________________________________________________________

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

_________________________________________________

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

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

___________________________________________

Side Lunges:

  •  8 up

___________________________________________

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

  •  6
  • 1
  • 1up

__________________________________________

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 )

  1. 9 Wide Grip Pushups
  2. 8 Wide Grip Pushups
  3. 8 Wide Grip Pushups
  4. 8 Full Pushups
  5. 8 Full Pushups
  6. 7 Full Pushups
  7. 6 Full Pushups
  8. 6 Full Pushups

______________________________________

Dips: ( Knees bent )

  1. 6 Dips
  2. 6 Dips
  3. 6 Dips
  4. 6 Dips
  5. 6 Dips
  6. 6 Dips
  7. 6 Dips
  8. 6 Dips

______________________________________

Full Squats:

  1. 6 Full Squats
  2. 6 Full Squats
  3. 6 Full Squats
  4. 6 Full Squats
  5. 6 Full Squats
  6. 6 Full Squats
  7. 6 Full Squats
  8. 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