28th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

Damn. Been caught up in the craziness of life and havent been able to either get myself motivated, or on the days where I’m feeling it, I just can’t seem to find the motivation. I just ordered THESE badboys, and can’t wait to start incorporating them into my workouts. I feel like they’ll be a fantastic ally.

-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 — 3s Freestanding
14s Wall Handstand — 0s Freestanding
18s Wall Handstand — 2s Freestanding

17s L-Sit ( Hands Backwards, between two chairs )
14s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Decided to nix the ol’ Tuck Planche’s and start cranking out the Pushup variation. It’s actually the first progress in the OG book, but I wanted to get the balance & strength aspect down a bit more before going full bore into these.

I think this move has paid off as I can keep the balance up now while doing the Tuck Planche Pushups.

Set 1: Tuck Planche Pushups

3.5 Tuck Planche Pushups

Set 2:

3 Tuck Planche Pushups

Set 3:

3 Tuck Planche Pushups

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Lever Progression’s: Advanced Tuck Back & Front Lever

Dropping back down the regular Tuck Back Lever’s for today as its wet out … and I haven’t done them in ~ one week 😦

Set 1: Tuck Back Lever

20s Tuck Back Lever

Set 2:

15s Tuck Back Lever

Set 3:

12s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

8s Advanced Tuck Front Lever

Set 2:

6s Advanced Tuck Front Lever

Set 3:

6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

7 Elevated OAPU’s ( Left )
7 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: Wide Grip L-Sit Pullups

Set 1:

10 Wide Grip L-Sit Pullups

Set 2:

6 Wide Grip L-Sit Pullups

Set 3:

6 Wide Grip L-Sit Pullups

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Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Full Squats

10 Full Squats

Set 2:

10 Full Squats

Set 3: Calf Raises

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

22nd of May, 2013 — Workout — Jump Rope

Hey folks,

Too damn’d hot today for me today. Waited until it was about 8pm for this workout so I wouldnt die.

-B

Jump Rope:

Twelve 3 minute rounds with one minute rest

21st of May, 2013 — Workout — Heavy Bag, Speed Bag, Shadow Box, Jump Rope

BAM! Punchy punchy today ladies n gents. I almost didnt make it down to the gym today again. Was insanely hot today, for me at least. Was rocking out around 91 when I got out of the gym and back to my car. I didnt honestly look at it before I went in today. Some pretty intense heavy weights there today. Glad I don’t have to take their punches!

As always with my boxing, things are three rounds, with one minute rest between each. Boy was it hot today too!

Kid had on a good shirt today that said ‘Hard Work Pays Off’ Nothing we dont already know, but it was a nice little reminder today as I was already struggling with making it down there.

-B

Boxing:

Heavy Bag
Speed Bag
Shadow Boxing
Jump Rope

20th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

Damn, things’ve been a bit sketchy around these parts for a few weeks now. My body is definitely not cut out for this hot weather. I feel like I’m going to overheat at any moment sometimes!

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:

22s Wall Handstand — 4s Freestanding
14s Wall Handstand — 2s Freestanding
19s Wall Handstand — 0s Freestanding

16s L-Sit ( Hands Backwards, between two chairs )
15s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Moving the Pushup variation to the second set – because I do what I want!

Set 1:

10s Tuck Planche

Set 2: Tuck Planche Pushups

3 Tuck Planche Pushups

Set 3:

3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Got a +2 on the second set of the Advanced Tuck Back Lever. Not bad Not bad. My landlord cut down most of the branches in my backyard unfortunately. I’m going to have to purchase some of those Olympic rings now. Its OK though as I’ve wanted them since the winter!

BAM +3 on the third set! I’ll take it 🙂

Can’t seem to progress past the seven seconds of the first set for the Advanced Tuck Front Lever’s … Suppose the second and third set weren’t too shabby. Got a few more seconds for each rep. That first one though, seems to get me every time. Could be my muscles are not quite ready for the strength requirements during the first set. It seems that the first set on each back & front was the lowest time.

Set 1: Advanced Tuck Back Lever

6s Advanced Tuck Back Lever

Set 2:

8s Advanced Tuck Back Lever

Set 3:

8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

7s Advanced Tuck Front Lever

Set 2:

6s Advanced Tuck Front Lever

Set 3:

5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Sandbag Pushups

Switching things up a little bit. I’m going to put my Bruteforce Sandbag on my back full of 70lbs of sand, and crank out some Full, Wide Grip & Diamond Pushups.

HOT DAMN!!!!!!!! The Diamond variation put the ol’ hurt on! Glad those suckers are done.

Set 1: Full

9 Sandbag Full Pushups

Set 2: Wide Grip

8 Wide Grip Pushups

Set 3: Diamond

3 Diamond Pushups

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

Woot! Got to the magic number of 10 for the first set! Let’s see how many I lose on the next two 🙂 haha Progress is there at least!!!!!!!!

Man I don’t even care about the last set – and by ‘I don’t care’ I mean, I’ve progressed one rep for the first two sets so if I can break even on the last set, then it’s been a good day. One of the hottest day’s I’ve worked out in, in awhile. It’s freaking 83 out, I DON LIKE!!

Set 1:

10 Wide Grip L-Sit Pullups

Set 2:

7 Wide Grip L-Sit Pullups

Set 3:

5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: HILL SPRINTS!!!!!!

Brought these fun guys back in. I can already feel my hammies hurting. I also had the bright idea of doing five Walking Squats on each side every 50 paces on the way down the hill. I’m not sure what’s wrong with me. I always have to make things so much more harder! I remember thinking after my first run up, ‘hey, you know what would make this more fun … if I did Walking Squats on the way down! Go me.’

Set 1:

352 Yards x 2

Set 2:

352 Yards x 2
20 or so Walking Squats, I didnt think of counting because they suck haha.

15th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

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:

8s Wall Handstand — 0s Freestanding
23s Wall Handstand — 2s Freestanding
17s Wall Handstand — 0s Freestanding

15s L-Sit ( Hands Backwards, between two chairs )
10s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

+1 to the Tuck Planche Pushup!

Set 1:

10s Tuck Planche

Set 2:

8s Tuck Planche

Set 3: Tuck Planche Pushups

4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

4s Advanced Tuck Back Lever

Set 2:

6s Advanced Tuck Back Lever

Set 3:

5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

7s Advanced Tuck Front Lever

Set 2:

5s Advanced Tuck Front Lever

Set 3:

4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

8 Elevated OAPU’s ( Left )
8 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: Wide Grip L-Sit Pullups

After the first set my right shoulder started acting up. I was watching out for it while doing the OAPU’s but nothing ever came of it. It was hurting a lil bit yesterday, and has been for a lil bit now. Not sure what the deal is. That being said, I’m only going to crank out two sets today.

Set 1:

9.5 Wide Grip L-Sit Pullups

Set 2:

6 Wide Grip L-Sit Pullups

Set 3:

6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Full Squats

Set 1:

10 Full Squats

Set 2:

10 Full Squats

Set 3:

10 Full Squats

13th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

Hey Convicts!

Hope you’re all pumped up for another exciting day of calisthenics. I’m honestly not feeling it today, but I’m making myself. I got a bit busy last week, forgot to log a day or two, but I’m going to be hitting it up hard this week. As best I can at least, I’ve another fairly busy week ahead of me!

-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:

22s Wall Handstand — 2s Freestanding
23s Wall Handstand — 2s Freestanding
17s Wall Handstand — 0s Freestanding

10s L-Sit ( Hands Backwards, between two chairs )
11s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

BOO =(

Set 1:

9s Tuck Planche

Set 2:

7s Tuck Planche

Set 3: Tuck Planche Pushups

3 Tuck Planche Pushups

_______________________________________________________________________

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

Dropping back down to the regular Tuck Back Lever’s as its raining / snowing out today so my tree limb is a bit cold n wet!

Set 1: Tuck Back Lever

20s Tuck Back Lever

Set 2:

20s Tuck Back Lever

Set 3:

16s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

5s Advanced Tuck Front Lever

Set 2:

4s Advanced Tuck Front Lever

Set 3:

3.5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Moving back up two progressions from here. Just want to ease back into it a bit.

Set 1:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

Set 2:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

Set 3:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

_____________________________________________________________________________

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

Well that was a bit unexpected to pull out nine reps that first set! Feels good though, no complaining on this end … and I lost one in the second set – so it all worked out I suppose.

Spoke too soon, added +1 to the last set!

Set 1:

9 Wide Grip L-Sit Pullups

Set 2:

6 Wide Grip L-Sit Pullups

Set 3:

6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Full Squats

Set 1:

10 Full Squats

Set 2:

10 Full Squats

Set 3:

10 Full Squats

7th of May 2013 — Workout — Punchy Punchy!

I always forget to post my boxing workouts because I dont have my computer with me like my regular workouts. As with all my boxing, each is three, three minute rounds, with one minute rest.

-B

BOXING SON!

Shadow box
Jump Rope
Speed Bag
Heavy Bag

6th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Hill Sprints

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:

19s Wall Handstand — 2s Freestanding
19s Wall Handstand — 2s Freestanding
19s Wall Handstand — 2s Freestanding

14s L-Sit ( Hands Backwards, between two chairs )
11s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

My left posterior deltoid is giving me some troubles with these today. Too many jabs?!

Set 1:

10s Tuck Planche

Set 2:

8s Tuck Planche

Set 3: Tuck Planche Pushups

2.5 Tuck Planche Pushups

_______________________________________________________________________

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

Set 1: Advanced Tuck Back Lever

6s Advanced Tuck Back Lever

Set 2:

8s Advanced Tuck Back Lever

Set 3:

8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

5s Advanced Tuck Front Lever

Set 2:

4s Advanced Tuck Front Lever

Set 3:

4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

SWEET! +1 rep on each set!! That’s what I’m talking about 🙂

Set 1:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

Set 2:

8 Elevated OAPU’s ( Left )
8 Elevated OAPU’s ( Right )

Set 3:

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

_____________________________________________________________________________

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

Set 1:

8 Wide Grip L-Sit Pullups

Set 2:

7 Wide Grip L-Sit Pullups

Set 3:

5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Hill Sprints

Brutal … all I’m going to say about these lil bastards today. Three rounds is well worth the effort!

352 Yards x 2
352 Yards x 2
352 Yards x 2

4th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Hill Sprints

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:

16s Wall Handstand — 2s Freestanding
20s Wall Handstand — 2s Freestanding
20s Wall Handstand — 0s Freestanding

12s L-Sit ( Hands Backwards, between two chairs )
9s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Still can’t get past that two rep Tuck Planche Pushup …

Set 1:

10s Tuck Planche

Set 2:

7s Tuck Planche

Set 3: Tuck Planche Pushups

2 Tuck Planche Pushups

_______________________________________________________________________

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

Set 1: Tuck Back Lever

20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

7s Advanced Tuck Back Lever

Set 3:

6s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

5s Advanced Tuck Front Lever

Set 2:

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: Wide Grip L-Sit Pullups

Set 1:

7 Wide Grip L-Sit Pullups

Set 2:

7 Wide Grip L-Sit Pullups

Set 3:

5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Hill Sprints

Decided to mix it up a little bit and get some sort of cardio workout in as well. How these went down was, carrying the Brute Force Sandbag on my shoulders, and running up the hill ( 352 Yards ), then walk down it ( 352 Yards ). I would drop the bag at the top and bottom and take a little breather. I didnt have my cell on me to time it out, but I wouldnt say it was more than a minute or two.

Definitely a good one. I’m thinking of incorporating 10 squats every, say 50 steps. I like how much it burns, and I also try to sprint the last 20-30 steps, or the last 1/8 of the run.

352 x 2 Yards
352 x 2 Yards

2nd of May, 2013 — Workout — Jump Rope, Sandbag Jogging

Hey o’ Convicts,

Today’s workout was a bit random. It was pretty hot out so I almost talked myself out of working out today. I don’t like it when that happens!

-B

Jump Rope:

6 Three minute rounds

Sandbag Jogging:

This one was actually pretty fun, and very tiring for sure. I ran up and down the hill outside my house with my sandbag on my back two times. I would jog up, and then drop the bag and take a little breather, then walk back down. I’m hoping to incorporate more of them into my workouts I need to get some sort of cardio in, and I like the added difficulty of the sandbag.