Monthly Archives: February 2013

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 – that 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 🙂

    • 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 )

____________________________________________________________________________________________

Planche Progression: Frog Stands

Set 1:

  • 25s Frog Stand

Set 2:

  • 35s Frog Stand

Set 3:

  • 35s Frog Stand

____________________________________________________________________________________________

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

_______________________________________________________________________________________

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 )

_____________________________________________________________________________________

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

________________________________________________________________________________

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

14th of February, 2013 — Workout — Bicycles, Hyperextensions, Hello Darlings & Swimmers

Whats crack-a-lakin’ Convicts?

Today’s workout is in the Ladder style, which means its going to be brutal – Thanks Mark! I decided to mix things up a bit, and work on my cardio to begin with. It was super nice out and I know my trainer is going to work me until I puke once I get back the boxing gym, so I’m going to try and get my endurance back up so maybe I’ll be able to last two rounds to start with ( If I’m even able to hit mitts the first few times back )?

-B

Two Mile Run:

  • 15 min 05 sec

_____________________________________

Bicycles:

  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8 Bicycles
  • 7 Bicycles
  • 6 Bicycles
  • 5 Bicycles
  • 4 Bicycles
  • 3 Bicycles
  • 2 Bicycles
  • 1 Bicycle
  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8 Bicycles

_______________________________________

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

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 7 Hyperextensions
  • 6 Hyperextensions
  • 5 Hyperextensions

_______________________________________

Hello Darlings:

  • 1 Hello Darling
  • 2 Hello Darlings
  • 3 Hello Darlings
  • 4 Hello Darlings
  • 5 Hello Darlings
  • 6 Hello Darlings
  • 7 Hello Darlings
  • 8 Hello Darlings
  • 7 Hello Darlings
  • 6 Hello Darlings
  • 5 Hello Darlings

_____________________________________

Swimmers ( Three second pause at the top ):

  • 1 Swimmer
  • 2 Swimmers
  • 3 Swimmers
  • 4 Swimmers
  • 5 Swimmers
  • 6 Swimmers
  • 7 Swimmers
  • 8 Swimmers

13th of February, 2013 — Workout — Let Me Up’s, Let Me In’s & Full Squats

Hey o’ Convicts,

Today’s workout style is Tabatas! Sorry for not posting much, I finally received my copy of Overcoming Gravity, and its gigantic! Lots of reading as this is my last week for You Are Your Own Gym. I’m going to be taking next week off to get prepped for my new OG routines!

-B

Shadow Boxing:

  • 3 rounds

_________________________________________

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

  1. 8 Let Me Up’s
  2. 8 Let Me Up’s
  3. 7 Let Me Up’s
  4. 8 Let Me Up’s ( Knees bent )
  5. 6 Let Me Up’s ( Knees bent )
  6. 6 Let Me Up’s ( Knees bent )
  7. 6 Let Me Up’s ( Knees bent )
  8. 6 Let Me Up’s ( Knees bent )

__________________________________________

Let Me In’s:

  1. 6 Let Me In’s
  2. 6 Let Me In’s
  3. 6 Let Me In’s
  4. 6 Let Me In’s
  5. 7 Let Me In’s
  6. 6 Let Me In’s
  7. 7 Let Me In’s
  8. 7 Let Me In’s

_____________

Full Squats:

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

12th of February, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Today’s workout is Interval Sets

-B

Bulgarian Split Squats ( Three second pause at the bottom ):

Set 1:

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

Set 2:

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

Set 3:

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

________________________________________________

Side Lunges:

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

_________________________________________________

Toyotas ( Three second pause at the bottom ):

Set 1:

  • 12 Toyotas

Set 2:

  • 12 Toyotas

Set 3:

  • 12 Toyotas

_______________________________________________________

One-Leg Romanian Dead Lifts:

Set 1:

  • 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 )