28th of February, 2013 — Workout — Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

My favorite Convicts,

How’re you crazy calisthenics freaks doing today?! Today was a great day, not only because it was my day to workout ( yeah, yeah I know I missed yesterday! ), but because I’m about to embark on an excellent start to my new path into fitness. I contacted the wellness department at work, and I’m going to be shadowing some of their Personal Trainers for a few sessions! I’m pretty psyched to see how they go about things.

I also had a great phone conversation with the owner of that awesome gym Рthat I had posted a video of a few months ago ( refresher HERE ).

I’ll hopefully get to update the Routines & Progress pages sometime this weekend.

-B

Warmup:

  • 15 Wrist Circles ( Left )
  • 15 Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees


Skill Work:

The first two sets I was trying to get the balance down – I would get it for about 1-2 seconds then fall. This third set I’m going to just see how long I can hold it with my feet against the wall. Hopefully I’ll get the numbers higher!

Not too shabby I suppose. Another 15 seconds – I’ll take it ūüôā

    • 20s Wall Handstand
    • 30s Wall Handstand
    • 45s Wall Handstand
    • 15s Tuck L-Sit ( Hands sideways, using a chair )
    • 10s Tuck L-Sit ( Hands sideways, using a chair )

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Planche Progression: Frog Stands

Set 1:

  • 25s Frog Stand

Set 2:

  • 35s Frog Stand

Set 3:

  • 35s Frog Stand

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Front / Back Lever Progression: Tuck Back Lever

Set 1:

  • 3s Tuck Back Lever

Set 2:

  • 4s Tuck Back Lever


Set 3:

  • 3s Tuck Back Lever

Tuck Front Lever:

Set 1:

  • 4s Tuck Front Lever

Set 2:

  • 3s Tuck Front Lever

Set 3:

  • 4s Tuck Front Lever

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One-Arm Pushup Progression: Elevated One-Arm Pushups

So that first set, the table was a bit too low, I want to at least reach five reps. Time to move to some steps for the next. I want to note that my feet were shoulder width for the first set, so I’m going to really need to use the steps for the next couple sets so I can keep my feet together.

The second set was much better, It’s crazy how hard these bastards are. I remember when I was doing my Convict Conditioning progressions, I was able to crank out 12 Half OAPU’s. I’ll get back to that level soon!

Set 1:

  • 3 OAPU ( Left )
  • 3 OAPU ( Right )

Set 2:

  • 6 OAPU ( Left )¬†
  • 6 OAPU ( Right )

Set 3:

  • 8 OAPU ( Left )
  • 8 OAPU ( Right )

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One-Arm Chinup Progression: L-Sit Pullups

Set 1:

  • 6 L-Sit Pullups

Set 2:

  • 5 L-Sit Pullups

Set 3:

  • 5 L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

I just purchased this Bad Boy for my Sandbag Training. You can pick one up here. It’s currently filled to max capacity ( 70lbs ).

Brute Force Sandbag

Set 1: Squats

  • 10 Squats

Set 2: Dead Lift’s

  • 10 Dead Lifts

Set 3: Walking Lunges

  • 10 Walking Lunges ( Left )
  • 10 Walking Lunges ( Right )

25th of February, 2013 — Workout —

Whats up Convicts,

I know you’ve all missed me in my week’s absence! Didnt get home ’til really late today, so I wasn’t able to start off my new routine very strong. Here’s what was accomplished though. I’ll be back tomorrow ( hopefully ) to update formatting, as well as the new Overcoming Gravity routine.

STAY STRONG!!

-B

 

25s Wall Handstand

1s Tuck L-Sit hands Sidewaysx3

__________

25s Frog Stand x2

_____________

2s Back Lever

2s Back

2s Back

________

2s Front

2s front

2s front

__________

4 l-sit Pullups

5

5

______________

12 Body Squats

12 OLRDL

10 Back Lunges

 

18th of February, 2013 — Workout — Running!

Whats happening Convicts?

So, I’m not sure how long I’ll be able to last not working out ( although I am doing 20 Pushups / Let Me In’s / hour while at work )

Went for another Run today instead – Think I may hit that up all week – I hate it, but it’ll be good for me!

-B

Running ( Two miles ):

( Improved on my last time – not to bad for it only being 11 Degrees out! )

  • 14 mins 22 seconds

18th of February, 2013 — The start of the 800 Pushups per week

Hey o’ Convicts,

I couldnt leave you guys be for an entire week with no workouts! So I’ve decided to start doing 20 Pushups per hour for the work week! Here’s a link to a Google calendar I created with reminders if anyone’s interested in adding it to their calendar.

To add to your existing gCal: pgli41ejl12hjrm8p6fa1eoq5g@group.calendar.google.com

Webpage version: https://www.google.com/calendar/embed?src=pgli41ejl12hjrm8p6fa1eoq5g%40group.calendar.google.com&ctz=America/New_York

I’m trying to figure out a way to establish this into a charity sort of deal – any suggestions?

STAY STRONG

-B

15th of February, 2013 — Workout — Let Me Up’s, Full Squats & Pushups

Sad day today Convicts,

It’s the last day of the Ten-week You Are Your Own Gym: 1st Class Program.¬†¬†It was a fun program, but its time to focus on some other training. Todays workout style was¬†Strappers.¬†One of my favorites, no breaks, and 20 hard minutes!

I’ll be taking a week off to get all ready for my new¬†Overcoming Gravity¬†routines. SEE YOU GUYS SOON AND¬†STAY STRONG!!

-B

Set 1:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Full Pushups

Set 2:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Wide Grip Pushups

Set 3:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Close Pushups

Set 4:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Full Pushups

Set 5:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Wide Grip Pushups

Set 6:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Close Pushups

Set 7:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Full Pushups

Set 8:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Wide Grip¬†Pushups

Set 9:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Close Pushups

Set 10:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Full Pushups

Set 11:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Wide Grip¬†Pushups

Set 12:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Close Pushups

Set 13:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Full Pushups

Set 14:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Wide Grip¬†Pushups

Set 15:

  • 6 Let Me Up’s ( Legs bent )
  • 12 Full Squats
  • 8 Close Pushups