22nd of January, 2013 — Workout — 1/2 One-Leg Squats, Toyotas, Side Lunges, Back Lunges, One-Leg Romanian Dead Lift & Burpees

Whats happenin’ Convicts,

Today’s workout was Supersets – Check it out!

-B

1/2 One-Leg Squats & Toyota’s ( Four second pause at bottom ):

The 1/2 One-Leg Squats were brutal second set ( Hence the Four rep count )

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 12 Toyota’s

Set 2:

  • Four 1/2 One-Leg Squats ( Left )
  • Four 1/2 One-Leg Squats ( Right )
  • 10 Toyota’s

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Side Lunge ( Four second pause ) & Back Lunge ( Three second pause ):

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 12 Back Lunges ( Left )
  • 12 Back Lunges ( Right )

___________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

Set 1:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees
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14th of January, 2013 — Workout — 1/2 One-Leg Squats, Toyota’s, Side / Back Lunges, One-Leg Romanian Dead Lifts, Burpees

Wasn’t planning on working out today, as I got home late – But I was just itching to put in some solid work this evening. Had a long day, and needed that relaxing effect that the ol’ Calisthenics give me. Nothing like getting your sweat on to melt away the stresses of the day.

Think I’m going to take it a bit easy tomorrow, and work on some Hand Stand practice. I dont get enough of that in, seems as though its one of the one’s my mind doesnt mind forgetting / skipping. BOO on that, but I know it’s something I struggle with. What’s something you struggle with Convict?

Catch you crazy cats tomorrow – as always … Stay Strong!

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Dont really have much time with these Supersets to type my thoughts while I’m doing my workouts like I do with most other routines. I’m really glad that I only have to do five reps though for the first part of this routine, because the slow three count down and three count hold for 1/2 One-Leg Squats make the quads burn! I know I probably say this every time, but nothing make them burn that bad.

I had to make sure I had perfect form today, as my left knee was acting up a bit. I did have to do a lot of walking around today though.

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 8 Toyota’s

Set 2:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 8 Toyota’s

_____________________________________________________________________

Side Lunges & Back Lunges ( With two second pause at bottom )

Not much to say about these guys. I do enjoy those back lunges much more though, they seem to give me a better burn. My Right Hammy, is still a bit off from a few weeks ago when I strained it, so I have to be cautious on the first few reps to see how strong it’s going to be today. Nothing major, but I pay attention so that it wont be!

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 9 Back Lunges ( Left )
  • 9 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )

______________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

My balance is getting so much better every time I do these One-Leg Romanian Dead Lifts. The damn’d Burpees are a killer on my cardiovascular system. I really need to become more consistent with some sort of cardio. Hopefully when I start boxing again, I’ll get back into the groove of running every morning. Not having the fuel tank sucks. Makes me feel like my fitness level is limited because of it.

Set 1:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 10 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

 

9th of January, 2013 — Workout — 1/2 One-Leg Squats, Toyota’s, Side / Back Lunges, One-Leg Romanian Dead Lifts, Burpees

LEG DAY!! I really didnt have too much time between sets to type out my thoughts like I normally do, as this Superset Routine doesnt give you much of a breather – all those pauses, and slow ascension into the workouts. I was honestly not looking forward to todays workout as much as I normally do, for one thing its a Leg day, and I’ve never been a fan of Leg days. After I got done with it all though, my legs had this pump like I’ve never had before, and everything felt awesome. So I think next time around I’ll be psyched for this workout 🙂

Anyway, the workout went well, only had to pause one or two times, and I can’t remember for which workouts now that they’re done. I know those Burpees were trying on the ol’ cardiovascular system. I was panting like it was my job after that first set. I really miss doing my Jump Rope, but I really need to get back into the routine of running – as much as I dislike it with a passion, its no use wearing out so fast. Kind of embarrassing honestly!

The hammy was feeling strong today thankfully for those Side Lunges. I could feel it twinge a bit a few times, but the rest gave it enough time to heal or do whatever was needed so that I was able to crank out some decent numbers today. Let me tell you though, going down with a three count, HOLDING for another three count, and then exploding up is one hell of a test to see how they’re going to hold up. I like the explosiveness of these Supersets – they just feel good. 

The best part of todays workout though I’d have to say is I found out about this awesome Russian show, thats a mashup of Gladiators, Parkour, and MMA. Check it –> http://youtu.be/leArYBWozBI

Stay Strong

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 8 Toyotas

Set 2:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 7 Toyotas

__________________________________________________________________________________________

Side Lunges & Back Lunges ( With two second pause at bottom )

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 9 Back Lunges ( Left )
  • 9 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 9 Back Lunges ( Left )
  • 9 Back Lunges ( Right )

_________________________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

Set 1:

  • 4 One-Leg Romanian Dead Lifts ( Left )
  • 4 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

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 )

3rd of December, 2012 — Workout — Full Pullups& 1/2 One-Leg Squats

Doing today’s workout with only 30 second rest between sets – Brutal! Geesh, not a big fan of seeing those low rep numbers, but I’m a huge fan of the burn. Some mental aspects of it that I enjoy as well – your arms are burning and beat to all hell, but you’ve to push through and persevere. Also, the workouts dont take nearly as long!

I’m sticking with the 1/2 One-Leg Squats for now as my right knee still doesn’t feel up to par. Not sure what I did to it? I know its not been the best thing in the world – I blame it on being a dumbass while younger and skateboarding / falling on it constantly without protection.

-B

Warmup:  Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 10 Full Pullups

Set 2:

  • 7 Full Pullups

Set 3:

  • 5 Full Pullups

______________________________

Warmup: Close Squats

  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2:

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 3:

  • Eight 1/2 One-Leg Squats ( Left )
  • Eight 1/2 One-Leg Squats ( Right )

 

26th of November, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Hey o’

My right knee was bugging me today, so I decided to cut it back down to Close Squats there for the second set. My body’s still super sore from working out on Saturday – Sucks missing so many days! Getting back into the groove of it all though. Slowly but surely.

Leave some words of encouragement, or some accomplishments you guys are having – could use that right now.

-B

Warmup: Wide & Super Wide Grip Pullups

  • 10 Super Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 12 Full Pullups

Set 2:

  • 11 Full Pullups

_______________________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2: Close Squats

  • 12 Close Squats

8th of November, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Warmup: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 1: Full Pullups

  • 12 Full Pullups

Set 2:

  • 12 Full Pullups

________________________________

Warmup: Close Squats

  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2: Close Squats

  • 12 Close Squats