31st of January, 2014 — Workout — Wide Grip Pullups & Let Me In’s, Let Me In’s ( With Pause ) & Let Me Up’s, Let Me Up’s & Let Me In’s ( Palms Up )

MY CONVICTS!

Another day in paradise for you folks right? I’m just psyched because ITS RING TIMEEE. We’re having a heat wave up north and its a whopping¬†38 DEGREES out right now. I’m absolutely working out in shorts and a tank top because I will get too hot and you dont want to be overheating while working out right?

Awesome workout though. My biceps and back are on fire! Guess that makes sense though because those are the muscles that are supposed to be getting the most workout right? ūüôā

My buddies birthday so I’m off to make sure nobody dies tonight.

STAY STRONG!

-B

Wide Grip Pullups & Let Me In’s:

Set 1:

  • 5 Wide Grip Pullups
  • 10 Let Me In’s

Set 2:

  • 5 Wide Grip L-Sit¬†¬†Pullups
  • 8 Let Me In’s

_______________________________________________________

Let Me In’s ( Five second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 8 Let Me Up’s

_______________________________________________________

Let Me Up’s & Let Me In’s:

Set 1:

  • 5 Let Me Up’s
  • 10 Let Me In’s

Set 2:

  • 5 Let Me Up’s
  • 7 Let Me In’s

29th of January, 2014 — Workout — Leg Lifts & Iron Crosses, One-Leg Hip Extensions & Supermans, V-Ups & Russian Twists

BAM BAM!! Time to crank this out!

It’s supposed to be a Pullup-ish type day but I got home too late to hang the ol’ rings outside as the suns down and its negative degrees again ūüė¶ I’ll do it tomorrow instead!

Todays workout was kind of lame honestly … I need my damn rings!

STAY STRONG!

-B

 

Leg Lifts & Iron Crosses:

Set 1:

  • 4 ¬†Leg Lifts ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

Set 2:

  • 4 Leg Lifts¬†( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

___________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

Set 2:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

__________________________________________

V-Ups & Russian Twists:

Set 1:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

Set 2:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

27th of January, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prison Squats

Hey Convicts,

I’ve a long night of coding ahead of me so …

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Four second pause at the bottom ):

Set 1:

  • 3 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

Set 2:

  • 3 Pistol Squats ( Left & Right )
  • 8 Sandbag Squats

_______________________________________________________

Side Lunges & Back Lunges ( Three second pause at the bottom ):

Set 1:

  • 4 Side Lunges ( Left & Right )
  • 8 Back Lunges ( Left & Right )

Set 2:

  • 4 Side Lunges ( Left & Right )
  • 8 Back Lunges ( Left & Right )

_______________________________________________________

One-Leg Romanian Deadlifts ( Three second pause at bottom ) & Sandbag Prison Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 8 Sandbag Prison Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 8 Sandbag Prison Squats

26th of January, 2014 — Workout — Wide Grip Pushups & Shove Off’s, Military Presses & Thumbs Up, Close Grip Pushups & Dips

ARE YOU READY TO RUMBLEEEE!?!?!?

Week’s five and six are up on us … meaning its the¬†POWER BLOCK!¬†

We’re rocking the¬†Supersets¬†for the next two weeks boys and girls. Let me tell you, I’m very glad that it’s not a leg day today because I went snowboarding for the first time in around 7 years and wrecked myself pretty good. Smashed up the ol’ knees, and had hamstring cramps while on the lifts. I bet it was funny looking to people behind us because I was squirming so much and trying to straighten out my leg to get the cramp to stop!

Anyway, I like the¬†Supersets. Incase you’ve forgotten what they entail, let me refresh your grey matter:

  • Four minute interval for each set
  • One-Five reps for the first exercise, Six – Twelve for the second ( I’m going with Five, and Ten )
  • Two sets
  • First exercise is down with a slow three second negative, followed by an explosive concentric

Thats the basic’s of it, and I’m pumped up for it. I just really like to do¬†Pushups¬†&¬†Dips though, so that will help. I’m going to try and do Three sets, but we’ll see how that goes ūüėČ

STAY STRONG!

-B

Decline Wide Grip Pushups & Shove Off’s:

Set 1:

  • 5 Decline Wide Grip Pushups
  • 10 Shove Off’s ( Waist Height )

Set 2:

  • 5 Decline Wide Grip Pushups
  • 10 Shove Off’s¬†( Waist Height )

Set 3:

  • 5 Decline Wide Grip Pushups
  • 10 Shove Off’s¬†( Waist Height )

_____________________________________________________________________

Military Presses & Thumbs Up:

Set 1:

  • 5 Military Presses
  • 10 Thumbs Up’s

Set 2:

  • 5 Military Presses
  • 10 Thumbs Up’s

Set 3:

  • 5 Military Presses
  • 10 Thumbs Up’s

____________________________________________________________________

Decline Close Grip Pushups & Dips:

Set 1

  • 5 Decline Close Grip Pushups
  • 7 Dips

Set 2:

  • 5 Decline Close Grip Pushups
  • 5 Dips

Set 3:

  • 5 Decline Close Grip Pushups
  • 6 Dips

24th of January, 2014 — Workout — Wide Grip Pushups, Military Press, Close Grip Pushups, Dips, Leg Lifts, Supermans, Bicycles, & Hyperextensions

CONVICTS!

Going to crank out two days worth of work today BECAUSE I CAN! I also took the full package of pre-workout that came as a sample with my protein powder. Didnt realize it was two servings … whatever. Just super itchy today!

Was a fantastic workout today, I felt like one day a week for the pushing exercises was a bit weak, especially because ten reps isnt really a challenge … I’m psyched for the Power Block¬†next week. I’ll be even more psyched once I can get my RING ROUTINE BACk! ( Yes I’m still a bit pumped up even after my workout )

I will say that those Hyperextensions at the end were rough. I had to dig down and persevere to get those last three reps, with good form of course.

How’re you all doing with your workouts?¬†Until next time convicts!

STAY STRONG!

-B

Decline Wide Grip Pushups:

  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups

________________________________

Military Presses:

  • 10 Military Presses
  • 10 Military Presses
  • 10 Military Presses

________________________________

Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10 Close Grip Pushups
  • 10 Close Grip Pushups

________________________________

Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

________________________________

Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

________________________________

Supermans ( Three second pause at the top ):

  • 10 Supermans
  • 10 Supermans
  • 10 Supermans

________________________________

Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )

________________________________

Hyperextensions ( Hands to the side, three second pause at top ):

  • 10 Hyperextensions
  • 10 Hyperextensions
  • 10 Hyperextensions

 

22nd of January, 2014 — Workout — Wide Grip Pullups, Rows, Let Me In’s & Sandbag Curls

Busy busy tonight folks here’s what was accomplished. Was out in the damn snow with it being seven degrees out … what’s your excuse again?

 

My gym today

 

I cut my rest time down to 30 seconds between sets because it WAS FREEZING!

STAY STRONG!

-B

Wide Grip Pullups:

  • 10 Wide Grip Pullups
  • 8 Wide Grip Pullups
  • 6 Wide Grip Pullups

____________________________________________

Rows:

  • 10 Rows
  • 6 Rows
  • 7 Rows

____________________________________________

Let Me In’s ( Came inside to do these ):

  • 10 Let Me In’s
  • 10 Let Me In’s
  • 10 Let Me In’s

____________________________________________

Sandbag Curls ( Inside for these also ):

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls

21st of January, 2014 — Workout — Bulgarian Split Squats, Side Lunges, Sandbag Squats & One-Leg Romanian Deadlifts!

TIME TO GET THOSE LEGS WORKING!

I know how much you all love leg day as much as I. It takes a certain person to be able to put themselves through all this much fun day to day though, and I know you all have the characteristics of champions.

I’m going to try and do all the workouts today with the sandbag on my shoulders ( Except the Side Lunges ) HERE WE GO!!

Holy hell, you wouldnt think 70lbs of sand would be able to wreck my legs like that. I almost fell over in the shower washing my legs! Damn … A good one today that’s for sure. Those¬†Bulgarian Split Squats¬†with the sand are no joke. I feel like they’re on par, or a bit harder than the Alternating Back Lunges. It’s almost the same motion, but something about the leg elevated seems to make it a bit harder.¬†What do you think?

I love the feeling after doing a leg workout though. My entire body has this fantastic ache about it. With that, I’ll leave all you fine folks to finish up your workouts. I’ve a bison shoulder roast and mad veggies to consume ūüôā

STAY STRONG!

-B

Bulgarian Split Squats with the Sandbag:

Set 1:

  • 8 Left
  • 8 Right

Set 2:

  • 8 Left
  • 8 Right

Set 3:

  • 8 Left
  • 8 Right

___________________________________________________

Side Lunges ( With a three second pause at the bottom ):

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

__________________________________________________

Sandbag Squats:

  • 10 Sandbag Squats
  • 10 Sandbag Squats
  • 10 Sandbag Squats

________________________________________________

One-Leg Romanian Deadlifts:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Rigth

Set 3:

  • 10 Left
  • 10 Right

20th of January, 2014 — Workout — Decline Wide Grip Pushups, Military Presses, Close Grip Pushups, Chair Dips

CONVICTS!

Week two of the Strength Block and rocking it hard. If I hadnt been so excited to workout I would’ve used my sandbag during most of them so that I could increase the difficulty. Ten reps was far too easy for strength training … Ah well I’ll be back to my rings routine soon enough and I CANT WAIT!

Oh one note, I was able to get 30¬†Dips¬†again so that was a nice accomplishment. A bit rough on the last few though ūüėČ

Time for din din though so this is all you baby birds get today.

STAY STRONG!

-B

Decline Wide Grip Pushups ( Three second down, explosion up ):

  • 10 Decline Wide Grip Pushups
  • 10¬†Decline Wide Grip Pushups
  • 10¬†Decline Wide Grip Pushups

______________________________________________

Military Presses:

  • 10 Military Presses
  • 10¬†Military Presses
  • 10¬†Military Presses

______________________________________________

Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10¬†Close Grip Pushups
  • 10¬†Close Grip Pushups

______________________________________________

Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

17th of January — Workout — Leg Lifts, Supermans, Bicycle’s & Hyperextensions

Whats up Convicts,

Got the workout in for the day, its friday so I just want to relax. Catch you all on Monday!

STAY STRONG!

-B

Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

Supermans:

  • 10 Supermans
  • 10 Supermans with a three second pause at the top
  • 10¬†Supermans with a three second pause at the top

Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles¬†( Left & Right )
  • 10 Bicycles¬†( Left & Right )

Hyperextensions ( Three second pause at the top ):

  • 10 Hyperextensions
  • 10¬†Hyperextensions
  • 10¬†Hyperextensions

 

16th of January, 2014 — Workout — Wide Grip Pullups, Rows, Let Me In’s & Sandbag Curls

Hey Convicts,

I forgot to mention in my last post that I’m now on the Strength Block of the YAYOG 1st class program, meaning it’s Interval training.

ITS RING DAY BABY!!! I found a spot outside thats kind of covered!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Albeit, its 20 something out so it’ll be a bit chilly but its so worth it. I LOVE ME SOME RING TIME!

Well hot damn those Sandbag Curls were a lot more intense than I had anticipated. They were the last workout of the day, but I didnt think 70lbs of sand would be that difficult, especially because I was using both arms. Maybe I’m a lot weaker than I thought haha. Good thing I’m working out then right?

I absolutely missed doing my Pullups¬†though. The burn from those is only second to the abdominal burn. I love them both … for some strange reason. Guess I’m just crazy I suppose. Do you like the burn?!

It was surprisingly not too cold out once I got the blood pumping. The first few sets of the Pullups were a bit rough, but after I got them going, it was all good. I was also shadow boxing during my rest times, so that probably helped get the blood pumping.

BAM! Leave me some love with how your workouts were are going, if you’re struggling, you know the usual jazz.

STAY STRONG!

-B

Wide Grip Pullups ON THE RINGS!:

  • 10 Wide Grip Pullups
  • 10 Wide Grip Pullups
  • 6 Wide Grip Pullups

___________________________________________________________

Rows ALSO ON THE RINGS!:

  • 10 Rows
  • 10 Rows
  • 10 Rows

___________________________________________________________

Let Me In’s … you guessed it ON THE RINGS!:

  • 10 Let Me In’s
  • 10 Let Me In’s
  • 10 Let Me In’s

___________________________________________________________

Sandbag Curls ( not on the rings haha ):

  • 5 Sandbag Curls
  • 3 Sandbag Curls
  • 3 Sandbag Curls