24th of April, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Things were a little rough today.

Warmup:

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

Skill Work:

Decided to go for the full blown L-Sit. Not bad I’d say for my first few 🙂

  • 25s Wall Handstand — 3s Freestanding
  • 21s Wall Handstand — 2s Freestanding
  • 30s Wall Handstand — 0s Freestanding
  • 7s L-Sit ( Hands Backwards, between two chairs )
  • 5s L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

Lost a few seconds off the Tuck Planches’ today. No worries though, my left shoulder has been a bit tight from boxing yesterday. I’ll get it back and add to it!

Set 1: 

  • 8s Tuck Planche

Set 2:

  • 6s Tuck Planche

Set 3: Tuck Planche Pushups

  • 2 Tuck Planche Pushups

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Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Think my Pullup setup is limiting my ROM for the Advanced Tuck Back. Check out the video and give me a form critique please!

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 3: 

  • 4s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 2s Advanced Tuck Front Lever

Set 2: 

  • 3s Advanced Tuck Front Lever

Set 3: 

  • 3s Advanced Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

DAMN! Pushup progression took a big hit today.

Set 1:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

Set 2:

  • 4 Elevated OAPU’s ( Left )
  • 4 Elevated OAPU’s ( Right )

Set 3:

  • 3 Elevated OAPU’s ( Left )
  • 3 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

So as the title says, I’m up to the Wide Grip L-Sit Pullups.

Set 1: Wide Grip L-Sit Pullup

  • 5 Wide Grip L-Sit Pullups

Set 2:

  • 4 Wide Grip L-Sit Pullups

Set 3: 

  • 3 Wide Grip L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Set 1: Squats

  • 10 Full Squats

Set 2: Dead Lifts

  • 10 Dead Lifts

Set 3: Walking Lunges

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

Set 4: Single Leg Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )
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22nd of April, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU,Wide Grip / L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hey o Convicts!!!


Didnt feel up for working out today, but made myself. Now that it’s all done and over, and I’ve had a few gains I would’ve been mad to miss out on this feeling. The high you get after working out is second to none. If you’re struggling with some motivation today, just remember you’re not the only one my friend. It’s pretty rare that I do, but I just have to remember these days when ____________ <– Insert excuse.

There’s nothing worth it, all excuses should be empty like that sentence above. Stay Strong Convicts, and you wont regret it.

-B

Warmup:

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

Skill Work:

  • 38s Wall Handstand — 3s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 30s Wall Handstand — 3s Freestanding
  • 24s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 23s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Still stuck at that three rep third set! I find that the balance is a bit different when I’m actually attempting to to the Tuck Pushup aspect of it. I’ve to point my toes backwards so there’s a little more for the concentric motion.

Set 1: 

  • 10s Tuck Planche

Set 2:

  • 7s Tuck Planche

Set 3: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

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Lever Progression’s: Tuck Back Lever & Tuck Front Lever

I’m going to have to put together a video of the Advanced Tuck Back Lever’s because I dont think I’m doing them quite right. I think my setup is limiting my ROM for them. I’m really needing those Olympic Rings!

If you’re feeling generous send some Olympic Ring donations to my Bitcoin address: 19SwznbKmzBXjJRZQRuP1PjrzmyCaGQwUp

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 3: 

  • 11s Advanced Tuck Back Lever

Set 1: Tuck Front Lever

  • 29s Tuck Front Lever

Set 2: Advanced Tuck Front Lever

  • 4s Advanced Tuck Front Lever

Set 3: 

  • 3s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

  • 9 Elevated OAPU’s ( Left )
  • 9 Elevated OAPU’s ( Right )

Set 2:

  • 7 Elevated OAPU’s ( Left )
  • 7 Elevated OAPU’s ( Right )

Set 3:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3: Wide Grip L-Sit Pullup

  • 4 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Set 1: Squats

  • 10 Full Squats

Set 2: Dead Lifts

  • 10 Dead Lifts

Set 3: Walking Lunges

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

Set 4: Single Leg Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

17th of April, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hey o Convicts!!!

Stay Strong!!

-B

Warmup:

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

Skill Work:

  • 20s Wall Handstand — 3s Freestanding
  • 13s Wall Handstand — 2s Freestanding
  • 35s Wall Handstand — 2s Freestanding
  • 22s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 21s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

The Tuck Planche Pushup seemed to go OK last time, I’m going to give it another set today, and if it goes well ( I’m fairly positive it will! ), I’ll up it to two sets for the next workout.

I love it! Even though I was only able to get one more second for my first set, it motivates the hell out of me! Thinking about what the future will bring about from hard work, dedication & perseverance.

Well I could only crank out three again, but I’ll take it 🙂

Set 1: 

  • 8s Tuck Planche

Set 2:

  • 5s Tuck Planche

Set 3: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

________________________________________________________________________________

Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Bumping up the Advanced Tuck Back Lever to two sets today. I think its time! ( Same for the Front Lever’s as well )

Set 1: Tuck Back Lever

  • 22s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 10s Advanced Tuck Back Lever

Set 1: Tuck Front Lever

  • 27s Tuck Front Lever

Set 2: Advanced Tuck Front Lever

  • 4s Advanced Tuck Front Lever

Set 3: 

  • 3s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

HOT DAMN! The ol’ Triceps are getting beat up today! I’m a bit sore from the workout a few days ago, and boxing sure didnt help aid in the recovery 🙂

Set 1:

  • 6 Elevated OAPU’s ( Left )
  • 6 Elevated OAPU’s ( Right )

Set 2:

  • 6 Elevated OAPU’s ( Left )
  • 6 Elevated OAPU’s ( Right )

Set 3:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

AAAAAAAAAAAWWWWWWWWWWWW YYYYYYYYYYEEEEEAAAAAHHHHHHHHHHHHH!!!! Man that felt good to crank out ten reps for the third set. Around the fifth rep, I knew it was going down today. Got sketchy in the L-Sit position for the last two reps, but that’s OK – Didnt do anything wrong, just wasn’t able to hold my legs completely parallel with the ground. Not too much of an angle though. I’m just happy my arms were able to get it.

That means next time I’m going to be doing Wide Grip L-Sit Pullups for the third set!

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 10 L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Set 1: Squats

  • 10 Full Squats

Set 2: Dead Lifts

  • 10 Dead Lifts

Set 3: Walking Lunges

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

Set 4: Single Leg Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

15th of April, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hey o Convicts!!!

Been a few days since we’ve hung out eh? Thankfully I’m fairly positive I’m back to 100% again so I’m going to push myself today. I know that these two weeks are going to hurt the numbers a bit, but it’s all good. I’ll get them back!

Overall a lot better of a workout than I had anticipated. I was getting awfully nauseous there towards the end, but I just took things a bit slower, and focused on maintaining proper form and made it through. Nausea is the worst! How’s your workouts been treating ya?!

Stay Strong!!

-B

Warmup:

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

Skill Work:

  • 18s Wall Handstand — 4s Freestanding
  • 14s Wall Handstand — 2s Freestanding
  • 23s Wall Handstand — 3s Freestanding
  • 18s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 17s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Testing out the waters for this third set. Giving the Tuck Planche Pushup’s a go.

Set 1: 

  • 7s Tuck Planche

Set 2:

  • 5s Tuck Planche

Set 3: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

________________________________________________________________________________

Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Set 1: Tuck Back Lever

  • 19s Tuck Back Lever

Set 2:

  • 20s Tuck Back Lever

Set 3: Advanced Tuck Back

  • 9s Tuck Back Lever

Set 1: Tuck Front Lever

  • 26s Tuck Front Lever

Set 2:

  • 20s Tuck Front Lever

Set 3: Advanced Tuck Front Lever

  • 4s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

  • 6 Elevated OAPU’s ( Left )
  • 6 Elevated OAPU’s ( Right )

Set 2:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

Set 3:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 8 L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Set 1: Squats

  • 10 Full Squats

Set 2: Dead Lifts

  • 10 Dead Lifts

Set 3: Walking Lunges

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

Set 4: Single Leg Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )