28th of February, 2013 — Workout — Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

My favorite Convicts,

How’re you crazy calisthenics freaks doing today?! Today was a great day, not only because it was my day to workout ( yeah, yeah I know I missed yesterday! ), but because I’m about to embark on an excellent start to my new path into fitness. I contacted the wellness department at work, and I’m going to be shadowing some of their Personal Trainers for a few sessions! I’m pretty psyched to see how they go about things.

I also had a great phone conversation with the owner of that awesome gym – that I had posted a video of a few months ago ( refresher HERE ).

I’ll hopefully get to update the Routines & Progress pages sometime this weekend.

-B

Warmup:

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


Skill Work:

The first two sets I was trying to get the balance down – I would get it for about 1-2 seconds then fall. This third set I’m going to just see how long I can hold it with my feet against the wall. Hopefully I’ll get the numbers higher!

Not too shabby I suppose. Another 15 seconds – I’ll take it 🙂

    • 20s Wall Handstand
    • 30s Wall Handstand
    • 45s Wall Handstand
    • 15s Tuck L-Sit ( Hands sideways, using a chair )
    • 10s Tuck L-Sit ( Hands sideways, using a chair )

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Planche Progression: Frog Stands

Set 1:

  • 25s Frog Stand

Set 2:

  • 35s Frog Stand

Set 3:

  • 35s Frog Stand

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Front / Back Lever Progression: Tuck Back Lever

Set 1:

  • 3s Tuck Back Lever

Set 2:

  • 4s Tuck Back Lever


Set 3:

  • 3s Tuck Back Lever

Tuck Front Lever:

Set 1:

  • 4s Tuck Front Lever

Set 2:

  • 3s Tuck Front Lever

Set 3:

  • 4s Tuck Front Lever

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One-Arm Pushup Progression: Elevated One-Arm Pushups

So that first set, the table was a bit too low, I want to at least reach five reps. Time to move to some steps for the next. I want to note that my feet were shoulder width for the first set, so I’m going to really need to use the steps for the next couple sets so I can keep my feet together.

The second set was much better, It’s crazy how hard these bastards are. I remember when I was doing my Convict Conditioning progressions, I was able to crank out 12 Half OAPU’s. I’ll get back to that level soon!

Set 1:

  • 3 OAPU ( Left )
  • 3 OAPU ( Right )

Set 2:

  • 6 OAPU ( Left ) 
  • 6 OAPU ( Right )

Set 3:

  • 8 OAPU ( Left )
  • 8 OAPU ( Right )

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One-Arm Chinup Progression: L-Sit Pullups

Set 1:

  • 6 L-Sit Pullups

Set 2:

  • 5 L-Sit Pullups

Set 3:

  • 5 L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

I just purchased this Bad Boy for my Sandbag Training. You can pick one up here. It’s currently filled to max capacity ( 70lbs ).

Brute Force Sandbag

Set 1: Squats

  • 10 Squats

Set 2: Dead Lift’s

  • 10 Dead Lifts

Set 3: Walking Lunges

  • 10 Walking Lunges ( Left )
  • 10 Walking Lunges ( Right )
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8th of December, 2012 — Workout — Full Body

Doing a bit of a circuit workout today. Taking 30s breaks between each set. I’ll be posting them in the order I complete them in. TIME ROCK THIS!

Beat the hell outta myself. Thought I’d be able to crank out a few more sets after my five minute break, but my body had other plans. That set of 1/2 One-Arm Pushups I think was what did me in. Holy hell they were taxing on the ol’ body.

Regardless, it was an excellent workout today. As I’ve mentioned in some prior posts I’m getting a bit worn out doing the same ol’ Convict Conditioning routine, and I’m thinking of going back to You Are Your Own Gym for a month. Just so I don’t get burnt out. It’s still all calisthenics, but a little variety in the routines is good for me. I really like doing the ladder. That will give me something to get planned out this weekend.

Hows your progress coming along Convicts?! Leave me some comments with an update. 

-B

Workout:

  • 10 Full Pushups ( On bars )
  • 10 Close Squats
  • 10 Dips
  • 10 Bent Leg Raises
  • 10 Super Wide Grip Pullups
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • 10 Wide Grip Pushups
  • 10 Hanging Frog Raises
  • 10 Half Pullup
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • Ten 1/2 One-Arm Pushups ( Left – Feet wider than shoulder width )
  • Ten 1/2 One-Arm Pushups ( Right – Feet wider than shoulder width

FIVE MINIUTE BREATHER

  • 10 Full Pullups
  • 10 Partial Straight Leg Raises
  • 10 Close Squats
  • 10 Full Pushups ( On bars )

4th of December, 2012 — Workout — 1/2 One-Arm Pushups & Hanging Frog Raises

I’m going to do another 30 second rest period today for my workout. See how much it’ll kick my ass this time 🙂

I made a short video of my 1/2 One-Arm Pushups for Neil that I’ll be posting later today. Form’s not the best in this one my friend as it’s been a bit since I’ve done them. I’m thinking about going back to feet wider than shoulder width again for a few weeks just to get back into it. Illness, moving and just general BS take its toll on the ol’ body 🙂 Nonetheless, I’ll be posting it here after today’s workout. Let’s see how this ab workout goes!

Hot damn! After the second round during the Hanging Bent Leg Raises my abs were screaming! DAMN YOU BREAKS!!!!! Let me tell you what, its taken some freaking motivation for me to crank out these last two sets of Hanging Frog Raises. My body’s telling me no, but I’ve no excuses. I’ve got to bend my body to my mind’s will.

Just because I didnt feel as though it hit my pec’s too hard today I decided to crank out a Wide Grip Pushup set to failure.

-B

Warmup: Close & Wide Grip Pushups

  • 12 Close Pushups
  • 12 Wide Grip Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

Set 2:

  • Six 1/2 One-Arm Pushups ( Left )
  • Six 1/2 One-Arm Pushups ( Right )

Set 3:

  • Five 1/2 One-Arm Pushups ( Left )
  • Five 1/2 One-Arm Pushups ( Right )

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Warmup: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 10 Hanging Frog Raises

Set 2:

  • 10 Hanging Frog Raises

Set 3:

  • 10 Hanging Frog Raises

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Just because: Wide Grip Pushups to Failure

  • 42 Wide Grip Pushups

29th of November, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Man this cold’s not letting up! Feeling a bit better today though so I’ll crank out some reps. Geesh putting me out of commission for a while now. I’m also thinking about joining a local gym for the winter months. It’s hard to keep up the motivation when I get up its dark, and when I get home its dark! No fun, let me tell ya. There’s a good article here that talks about it –> http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/

I think I may start up my mass gaining diet again as well. It didnt end as well as I had hoped last time, and who doesnt like to eat excessive amounts of food!

As for the workout today, damn, being absent for so many days definitely hurts the gains. Those 1/2 One-Arm Pushups were tough to crank out. Honestly it’s all a bit ‘harder.’ I like the burn, and the pump I get from it though. Reminds me why I’ve been doing them for so long. I’m considering changing up my Pushup routine a bit though. I never really wanted to get to the point of doing full-blown One-Arm Pushups. My goal is more to get to a full Planche Pushup. I think they’re manlier and much more bad A looking haha.

-B

Warmup: 

  • 12 Close Pushups ( With bars )
  • 12 Close Pushups ( With bars )

Set 1: 1/2 One-Arm Pushups ( Feet Shoulder Width )

  • Eight 1/2 One-Arm Pushups ( Left )
  • Eight 1/2 One-Arm Pushups ( Right )

Set 2:

  • Nine 1/2 One-Arm Pushups ( Left )
  • Nine 1/2 One-Arm Pushups ( Right )

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Warmup: 

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 9 Partial Straight Leg Raises

Set 2:

  • 10 Partial Straight Leg Raises

6th of November, 2012 — Workout — Half One-Arm Pushups & Partial Straight Leg Raises

Warmup: Hanging Bent & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2: Partial Straight Leg Raises

  • 10 Partial Straight Leg Raises

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Warmup: Full Pushups

  • 12 Full Pushups ( On bars )
  • 12 Full Pushups ( On bars )

Set 1: Wide Grip Pushups

  • 12 Wide Grip Pushups

Set 2: Half One-Arm Pushups

  • 8 Half One-Arm Pushups ( Left )
  • 8 Half One-Arm Pushups ( Right )

29th of October, 2012 — Workout — Various

Today’s workout I’m going to do circuit style – no break’s. Here’s how its going to go:

Pullup –> Squat –> Pushup –> Leg Raise

-B

  • 12 Wide Grip Pullups
  • 12 Close Squats
  • 12 Full Pushups ( On bars )
  • 12 Hanging Frog Raises
  • 10 Full Pullups
  • 12 Pistol Squats ( Left )
  • 12 Pistol Squats ( Right )
  • Nine 1/2 One-Arm Pushups ( Left )
  • Nine 1/2 One-Arm Pushups ( Right )
  • 10 Partial Straight Leg Raises

 

23rd of October, 2012 — Workout — Partial Straight Leg Raises & 1/2 One-Arm Pushups

Good workout today convicts! Hope you pushed yourself today, I know I’ve been a bit lacking the past few days so it was a nice feeling to crank out some good sets. I’ll be back in a bit to address those comments!

-B

Warmup: Close & Decline Close Pushups ( On bars )

  • 12 Close Pushups
  • 12 Decline Close Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Six 1/2 One-Arm Pushups

Set 2:

  • Seven 1/2 One-Arm Pushups

Set 3:

  • Nine 1/2 One-Arm Pushups

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Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 12 Partial Straight Leg Raises

Set 2:

  • 11 Partial Straight Leg Raises

Set 3:

  • 10 Partial Straight Leg Raises