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

________________________

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

__________________________

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
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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

___________________________________________________________________

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

___________________________________________________________________

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

____________________________________________________________________

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

_____________________________________________________________________

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 )

___________________________________________________________________

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

21st of January — Workout — Chinese, Close Grip, Wide Grip, Full Pushups & Dips

Hey Convicts,

Time for a super intense Push day. On the final stretch of the 1st Class You Are Your Own Gym program. Today is going to be the Ladder routine ( for a refresher, check out my Routines page ).

-B

Chinese Pushups:

  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups
  • 4 Chinese Pushups
  • 5 Chinese Pushups
  • 6 Chinese Pushups
  • 5 Chinese Pushups
  • 4 Chinese Pushups
  • 3 Chinese Pushups
  • 2 Chinese Pushups
  • 1 Chinese Pushup
  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups
  • 4 Chinese Pushups
  • 3 Chinese Pushups
  • 2 Chinese Pushups
  • 1 Chinese Pushup
  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups
  • 4 Chinese Pushups
  • 3 Chinese Pushups
  • 2 Chinese Pushups
  • 1 Chinese Pushup
  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups

___________________________________________________

Full Pushups:

  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 4 Full Pushups
  • 5 Full Pushups
  • 6 Full Pushups
  • 7 Full Pushups
  • 6 Full Pushups
  • 5 Full Pushups
  • 4 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 4 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup

____________________________________________________

Close Grip Pushups

  • 1 Close Grip Pushup
  • 2 Close Grip Pushups
  • 3 Close Grip Pushups
  • 4 Close Grip Pushups
  • 5 Close Grip Pushups
  • 6 Close Grip Pushups
  • 7 Close Grip Pushups
  • 6 Close Grip Pushups
  • 5 Close Grip Pushups
  • 4 Close Grip Pushups
  • 3 Close Grip Pushups
  • 2 Close Grip Pushups
  • 1 Close Grip Pushup
  • 1 Close Grip Pushup
  • 2 Close Grip Pushups
  • 3 Close Grip Pushups
  • 4 Close Grip Pushups
  • 3 Close Grip Pushups

___________________________________________________

Wide Grip Pushups:

  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 7 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups

__________________________________________________

Dips ( Chair ):

  • 1 Dip
  • 2 Dips
  • 3 Dips
  • 4 Dips
  • 5 Dips
  • 6 Dips
  • 7 Dips
  • 6 Dips
  • 5 Dips
  • 4 Dips
  • 3 Dips
  • 2 Dips
  • 1 Dip
  • 1 Dip
  • 2 Dips
  • 3 Dips
  • 2 Dips
  • 1 Dip

17th of January, 2013 — Workout — Hanging Knee Raises, Iron Crosses, Alternating One-Leg Hip Extensions, Supermans, V-Ups, Russian Twists

Hey guys,

I’m going to try and keep up with this, and my workouts. Life’s not being kind at the moment, I apologize if I’m a bit absent in the future.

-B

Hanging Straight Leg Raises & Iron Crosses ( Knees bent ):

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

16th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Whats happening CONVICTS!! Another fun day of Pulling exercises. I really hope after this week, the last four weeks of You Are Your Own Gym will be ‘better’. I say that only because, I’m not a big fan of the programming of it so far. Suppose it just doesnt align with my goals, and I’ll be going back to my own kind of thing after I’m done with it. I’m thinking about purchasing this book: Overcoming Gravity. I’ve heard it has excellent progressions and the author frequents the BodyWeightFitness subreddit I frequent.

Regardless, I’ll be finishing up the last four weeks of the YAYOG routine. I may combine some of the OG CC into some hybrid Calisthenics routine TO RULE THEM ALL! haha, I can see the Pre-workout’s kicking in, I’m getting all crazy again. Probably time to start warming up the shoulders and such for today’s workout.

STAY STRONG & Leave me something inspirational!!

-B

P.s. Last week of Supersets

Pullups & Let Me In’s:

Going to be doing the first set with Super Wide Pullups.

Holding those Super Wide Pull’s for three seconds at the top snuck up on me. Brutal for the last two, my whole upper body was shaking!

Set 1:

  • 5 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

________________________________________________________

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

Nice, able to crank out one more rep in the first set of Let Me Up’s – Arms are on fire!!

Set 1:

  • 5 Let Me In’s
  • 11 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

_____________________________________________________________

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

Biceps were feeling it by the end of this. Having the palms up for the Let Me In’s really hit them with a vengeance

Set 1:

  • 5 Let Me Up’s
  • 8 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s

14th of January, 2013 — Workout — 1/2 One-Leg Squats, Toyota’s, Side / Back Lunges, One-Leg Romanian Dead Lifts, Burpees

Wasn’t planning on working out today, as I got home late – But I was just itching to put in some solid work this evening. Had a long day, and needed that relaxing effect that the ol’ Calisthenics give me. Nothing like getting your sweat on to melt away the stresses of the day.

Think I’m going to take it a bit easy tomorrow, and work on some Hand Stand practice. I dont get enough of that in, seems as though its one of the one’s my mind doesnt mind forgetting / skipping. BOO on that, but I know it’s something I struggle with. What’s something you struggle with Convict?

Catch you crazy cats tomorrow – as always … Stay Strong!

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Dont really have much time with these Supersets to type my thoughts while I’m doing my workouts like I do with most other routines. I’m really glad that I only have to do five reps though for the first part of this routine, because the slow three count down and three count hold for 1/2 One-Leg Squats make the quads burn! I know I probably say this every time, but nothing make them burn that bad.

I had to make sure I had perfect form today, as my left knee was acting up a bit. I did have to do a lot of walking around today though.

Set 1:

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

Set 2:

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

_____________________________________________________________________

Side Lunges & Back Lunges ( With two second pause at bottom )

Not much to say about these guys. I do enjoy those back lunges much more though, they seem to give me a better burn. My Right Hammy, is still a bit off from a few weeks ago when I strained it, so I have to be cautious on the first few reps to see how strong it’s going to be today. Nothing major, but I pay attention so that it wont be!

Set 1:

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

Set 2:

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

______________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

My balance is getting so much better every time I do these One-Leg Romanian Dead Lifts. The damn’d Burpees are a killer on my cardiovascular system. I really need to become more consistent with some sort of cardio. Hopefully when I start boxing again, I’ll get back into the groove of running every morning. Not having the fuel tank sucks. Makes me feel like my fitness level is limited because of it.

Set 1:

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

Set 2:

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