14th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

Good day for a workout dont you think? Had my buddy out working with me again, and this time my lil nephew showed up also! He didnt do too much, more played on the playground, but he came over and tried out a few things. He said ‘Uncle, your workouts are too hard’ when I had him try to do some of the ring work. Props to him for trying though. I try to impress upon him how important it is to get into good habits now while he’s young.

Was also nice to get back to my normal routine again. I still helped my buddy out, and watched to make sure he had good form, but during his rest time’s I’d put in my work.

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:

  • 28s Wall Handstand — 0s Freestanding
  • 12s Wall Handstand — 0s Freestanding
  • 25s Wall Handstand — 2s Freestanding
  • 28s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 7s Advanced Tuck Back Lever

Set 3:

  • 5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2: 

  • 10 Full Squats with a two second pause at the bottom
  • 10 Calf Raises

Set 3:

  • 10 Full Squats with two second pause at the bottom
  • 10 Calf Raises
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13th of August, 2013 — Workout — Running

Bonjourno Convicts!

Light day today, I had to actually talk myself into get up out of bed because I really really dislike running. Somehow managed it though. I did manage to cut some of the time off though, which was nice. I sprinted like it was my job for the last few hundred feet just to push myself and make me hate running even more 🙂

STAY STRONG!

-B

Running:

  • Distance: 2.03 Miles
  • Duration: 16:28 Minutes
  • Total Climb: 144 Feet

12th of August, 2013 — Workout — Rows, Pushups, Negative Pullups, Dips, Alternating Back Lunges & Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Hope you’re all doing well, and progressing well. I’ve recently started a meetup.com group to help spread the word of Natural Movement & Calisthenics! It’s pretty exciting, and one of the first steps towards my goal of training individuals and progressing their level of fitness.

On that note, I created a routine for one of my buddies who joined me today. Hopefully the first of many, as he’s the drive, just lack’s the motivation and direction sometimes. I decided to do the workout I created for him today just to introduce him to how powerful and amazing Calisthenics can be for your body! Here’s what we did.

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

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows with Knees Bent:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1:

  • 10 Pushups

Set 2:

  • 10 Pushups

Set 3: Ladder’s

  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 5 Pushups
  • 6 Pushups
  • 7 Pushups
  • 8 Pushups
  • 9 Pushups
  • 10 Pushups
  • 11 Pushups
  • 10 Pushups
  • 9 Pushups
  • 8 Pushups
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Negative Pullups & Dips 

Negative Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 10 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 10 Dips

Set 3:

  • 10 Dips

__________________________________________________________________________

Legs: Alternating Back Lunges & Full Body Squat with Calf Raises

Alternating Back Lunges

Set 1:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 3: Two second pause at the bottom

  • 5 Alternating Back Lunges ( Left )
  • 5 Alternating Back Lunges ( Right )

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 5 Full Body Squats
  • 5 Calf Raises

9th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey o’ Convicts,

Another smashing day to crank out some bodyweight workouts I’d have to say. A bit humid for me, but that’s no excuse. Getting back into the swing of things is nice 🙂 I LOVE ENDORPHINS!! I had a nice experience today while working out. I’m not sure if I mentioned, but I’m currently working out at a playground down the road from my new apt. I’ve never seen anybody there, playing or utilizing the fields or anything … actually rather sad. Anyway, there’s this cute girly who seems to run at the same time that I’m out there on my rings, and today I noticed that she tried to avoid looking at me, but right before she was out of sight, she turned around and I caught her eye and she smiled. Now, I’m sure my current girly wouldnt appreciate that, but I sure as hell did. Gave me some more ammo in the motivation gun, not that I’ve been lacking too much of that recently. That short break absolutely made me miss working out, and the feeling it gives me. Everything about it is amazing, in my opinion.

How’re you all doing?! Leave me some love below and as always …

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:

  • 26s Wall Handstand — 0s Freestanding
  • 11s Wall Handstand — 0s Freestanding
  • 21s Wall Handstand — 2s Freestanding
  • 23s L-Sit ( On Rings )
  • 21s 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: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & 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

  • 11s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

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

Set 2: 

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

Set 3:

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

7th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey Convicts,

Round II of all the rings fun. Damn it feels good to workout again. I dont think I can say it enough. The time off was killing me! Numbers are still low, but I can’t be too discouraged as it’s only the second day back.

Regardless, I got some MovNat training in yesterday along with my softball. I’m absolutely exhausted tonight though. I really pushed myself, and I also brought back the three set’s. That third set of Wide Grip Pull’s definitely tested my willpower. After the second set,  I wanted to call it quits, but stuck it out. Again, the numbers were a bit lacking, but I’ll get them back.

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
  • 18s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 22s L-Sit ( On Rings )
  • 20s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 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

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 5s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 8 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:

  • 8 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

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

Set 2: 

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

Set 3:

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

5th of August, 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!

Hot damn, I missed working out and posting it for all you crazy convicts!!!!!!!!!!!!!!!!!! I had to mentally prepare myself for today though, as I knew my numbers would be a bit lacking … and I was right. I cut everything down to only two sets for today to get back into it a bit. I have a feeling I’m going to awfully sore tomorrow. MAN I MISSED WORKING OUT!!!!!!

Chest & Rotator cuff seemed to do well though, although there were no pains working out before, but I just didnt want anything to happen. I can still feel it in the morning when I stretch, but it’s much less.

HOW’RE ALL YOU CONVICTS DOING OUT THERE?!?! Leave me some love!

Things are coming along nicely with my MovNat curriculum and training though. I’m getting pretty psyched to start things up with that once I take my training in September. I agree with Klaus & Lawrence though, and I will not exclusively use MovNat, but more of a supplemental, and general guidelines in my training.

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
  • 20s Wall Handstand — 2s Freestanding
  • 20s L-Sit ( On Rings )
  • 16s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 .5 Tuck Planche Pushups

Set 3: 

  • 3.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s  Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 8s Advanced Tuck Front Lever

Set 2: 

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 6 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats & 10 Calf Raises

Set 2: 

  • 10 Full Squats & 10 Calf Raises