Dont want to injure myself further

Hey Convicts,

As you can tell my posts have become a bit sparse. I know my birthday month would take its toll on my routines, but I didnt anticipate my rotator cuff, and cartilage in my chest to become an issue. I’m going to take some time off to let it heal, it doesnt give me any real issues while I’m working out, but it doesnt seem to be getting any better, and I would absolutely like to not injure myself so I’m out for months. That would be a sad day! I still plan on doing my run’s, and jump rope ( maybe ).

I’m not sure, but it makes me mad knowing that I’ll have to take a bit of a break. It’s going to put a damper on my progress unfortunately, but its better to get it over with now I’ve determined.

Feel free to drop me a line on your workouts are treating ya, or if you’re struggling with something in particular – See you guys soon!

STAY STRONG!

-B

17th of July, 2013 — Workout — Volleyball & Running

CONVICTS!!!!!!

Holy hell was today insanely hot. I’m absolutely not built for this climate. I need to move somewhere that’s 60-70 ( Fahrenheit for you Euro’s n Friends ) with zero humidity. I ABSOLUTELY HATE IT WHEN I’M JUST STANDING THERE IN MY BUSINESS ATTIRE AND IM SWEATING!

/rant

Regardless, I still managed to put in a good day of cardio. I went and played Volleyball with my pops n his friends for lunch, and after I got my haircut, I went for a run. Nothing fancy, same route as last time, and I think I actually went a bit slower … BUT I’m blaming it on the heat! Just glad I got out there and put in work.

Again following the MovNat running techniques, the knees are feeling like champs. I’m getting better with it each time I go out, although I still feel a bit goofy.

STAY STRONG!

-B

Running:

  • Distance: 2.03 Miles
  • Duration: 18:15 Minutes
  • Total Climb: 144 Feet

16th of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Squats

Glorious glorious Calisthenics!

How’re all you crazy Convicts doing today? Things’ve been going swell for me over here. All settled and ready to put in some work. Been fairly busy the past few days, but I was able to sneak in a great workout today. Timing got off a bit, but it’s all good. It’s my birthday month, so I was expecting it to be a lil bit lacking as I’m enjoying grilling and boozin with my friends!

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:

  • 21s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 27s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4 .5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 13s Advanced Tuck Front Lever

Set 2: 

  • 12s Advanced Tuck Front Lever

Set 3:

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 6 Dips

Set 3: 

  • 5 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Walking & Full Squats

Set 1: Full Squats with Calf Raises

  • 10 Full Squats & 10 calf Raises

Set 2: Walking Squats

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

Set 3:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

11th of July, 2013 — Workout — RUNNING!!

I’m putting in some miles this week Convicts!

Well maybe not tons, but its a hell of alot more than than last week. This MovNat running technique is a lifesaver for me. My knees used to bug me after any kind of runs, fortunately now, I’ve a much better and incredibly more efficient technique. Only thing is it hits my calves in a new spot, so they’re sore as hell haha, but I’ll take sore muscles over sore joints anyday! I know the muscles will adjust and the soreness will go away.

Again, nothing record breaking here with this run, but it sure put a beating on me 🙂

STAY STRONG!!

-B

Running:

  • Distance: 2.01 mi
  • Duration: 17:53
  • Total Climb: 146 Feet

10th of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Another glorious day to push yourself with some rings dont you think?

Stay Strong!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support

Skill Work:

  • 10s Wall Handstand — 0s Freestanding
  • 10s Wall Handstand — 2s Freestanding
  • 8s Wall Handstand — 0s Freestanding
  • 22s L-Sit ( Hands Backwards on Chairs )
  • 17s L-Sit ( Hands Backwards on Chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4 .5Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups on Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-minute rounds, with one minute rest

8th of July, 2013 — Workout — L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups

Hey Convicts,

Finally got all moved into my new place … not my favorite thing. I also got rained out yesterday and had to take my shorts off to cover up my laptop and run back into my house!

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 L-Sit ( Using the rings )
  • 16s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 6s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3: 

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9.5 Wide Grip L-Sit Pullups

Set 3: 

  • 8 Wide Grip L-Sit Pullups