Bicycles:
- 11
Hyperextensions with hands under chin
- 7
- 3 down
Hello Darlings:
- 12
Swimmers:
- 8
- 7 up
Tag Archives: abs
12th of November, 2013 — Workout — Regular Routineish
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 Wyork:
- 24s Wall Handstand — 0s Freestanding
- 26s Wall Handstand — 2s Freestanding
- 20s Wall Handstand — 0s Freestanding
- 21s L-Sit ( On Rings )
- 23s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 9 Tuck Planche Pushups
Set 2:
- 6 Tuck Planche Pushups
Set 3:
- 6 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 10s Advanced Tuck Back Lever
Set 2:
- 9s Advanced Tuck Back Lever
Set 3:
- 10s Advanced Tuck Back Lever
Set 1: Advanced Tuck Front Lever
- 5s Advanced Tuck Front Lever
Set 2:
- 6s Advanced Tuck Front Lever
Set 3:
- 5s 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:
- 9 Wide Grip Pushups
_____________________________________________________________________________
One-Arm Chinup Progression: Wide Grip Pullups
Set 1:
- 10 Archer Pullups ( Left )
Set 2:
- 10 Archer Pullups ( Left )
Set 3:
- 6 Archer Pullups ( Left )
___________________________________________________________________________________
Sandbag Training: Full Squats & Calf Raises
Set 1:
- 10 Full Squats
- 10 Calf Raises
Set 2:
- 10 Full Squats
- 10 Calf Raises
Set 3:
- 10 Full Squats
- 10 Calf Raises
22nd of October, 2013 — Workout — Convicts, lets talk …
My fellow convicts,
Today was an excellent test of my perseverance and motivation. That shit was so cold out there today for me. My body is absolutely not ready for that yet. I’m not sure what it was, and it wasn’t even snowing but that it was cold! That was a pretty intense battle going on in my head for about two hours before the I got out of work. It was actually kind of amusing. I’m never really sure how I can convince myself once I get on that negative train for so long!
Alas, I’ve come out ahead. Lost a few seconds on the Back Lever as well as the First round of the L-Sit’s. I also improved on a few things, so it all balances out. I was a bit disappointed in my Archer Pullups a bit today, but I’ll get it back. I need to setup my pullup station so that I can just workout in my apt again. I dont want to, but maybe once my body has acclimated to the cold I’ll go back out to the park.
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 Wyork:
- 19s Wall Handstand — 2s Freestanding
- 25s Wall Handstand — ?s Freestanding
- 16s Wall Handstand — ?s Freestanding
- 32s L-Sit ( On Rings )
- 23s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 8 Tuck Planche Pushups
Set 2:
- 7 Tuck Planche Pushups
Set 3:
- 6.5 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 13s Advanced Tuck Back Lever
Set 2:
- 12s Advanced Tuck Back Lever
Set 3:
- 12s 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: L-Sit Dips on Rings
Set 1:
- 10 L-Sit Dips
Set 2:
- 10 L-Sit Dips
Set 3:
- 7 L-Sit Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Archer Pullups on Rings
Set 1:
- 4 Archer Pullups ( Left )
- 4 Archer Pullups ( Right )
Set 2:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
Set 3:
- 2 Archer Pullups ( Left )
- 2 Archer Pullups ( Right )
___________________________________________________________________________________
Sandbag Training: Alternating Back Lunges & Calf Raises
Set 1:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
Set 2:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
Set 3:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
22nd of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Wide Grip Pullups, Sandbag Squats & Calf Raises
Hows things Convicts?
Posting this a day late. It was freezing yesterday though! Cold for working out at least, and its only going to be getting colder too. Some numbers went down, some numbers went up. Nothing out of the ordinary. I was pleased with my progress on the Advanced Tuck Front Lever though. They’re coming along nicely. I think the Back versions are much easier though … well as easy as any lever can be 😉
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:
- ??s Wall Handstand — ?s Freestanding
- ??s Wall Handstand — ?s Freestanding
- ??s Wall Handstand — ?s Freestanding
- 33s L-Sit ( On Rings )
- 22s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 8.5 Tuck Planche Pushups
Set 2:
- 6.5 Tuck Planche Pushups
Set 3:
- 6 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 11s Advanced Tuck Back Lever
Set 2:
- 12s Advanced Tuck Back Lever
Set 3:
- 14s 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: L-Sit Dips on Rings
Set 1:
- 10 L-Sit Dips
Set 2:
- 9 L-Sit Dips
Set 3:
- 7 L-Sit Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Wide Grip Pullups on Rings
Set 1:
- 10 Wide Grip Pullups
Set 2:
- 10 Wide Grip Pullups
Set 3:
- 7 Wide Grip Pullups
___________________________________________________________________________________
Sandbag Training: Full Squats & Calf Raises
Set 1:
- 10 Squats
- 10 Calf Raises
Set 2:
- 10 Squats
- 10 Calf Raises
Set 3:
- 10 Squats
- 10 Calf Raises
17th of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Archer Pullups, Sandbag Alternating Back-Lunges & Calf Raises
How was your workout?!
I was struggling to get myself to workout today. I can always get myself with ‘what else do you’ve to do?’
I had to stop this post midway, and I lost all of my thoughts already =( Ah well, check back in soon I’ll be posting for sure 🙂
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:
- 23s Wall Handstand — 3s Freestanding
- 28s Wall Handstand — 3s Freestanding
- 26s Wall Handstand — 2s Freestanding
- 32s L-Sit ( On Rings )
- 21s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 8 Tuck Planche Pushups
Set 2:
- 7 Tuck Planche Pushups
Set 3:
- 5.5 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 10s Advanced Tuck Back Lever
Set 2:
- 11s Advanced Tuck Back Lever
Set 3:
- 13s Advanced Tuck Back Lever
Set 1: Advanced Tuck Front Lever
- 11s Advanced Tuck Front Lever
Set 2:
- 10s Advanced Tuck Front Lever
Set 3:
- 9s Advanced Tuck Front Lever
____________________________________________________________________________
One-Arm Pushup Progression: Dips on Rings
Set 1:
- 10 Dips
Set 2:
- 10 Dips
Set 3:
- 10 Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Archer Pullups on Rings
Set 1:
- 4 Archer Pullups ( Left )
- 4 Archer Pullups ( Right )
Set 2:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
Set 3:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
___________________________________________________________________________________
Sandbag Training: Alternating Back Lunges & Calf Raises
Set 1:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
Set 2:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
Set 3:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
15th of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Squats & Calf Raises
Whatup Convicts,
Well hot damn hot damn, back to the grind. I forgot how important motivation is in all this working out business. Very much enjoyed the workout today, although the entire time walking to the park my mind kept having this internal struggle. Do you remember how easy not putting in the work is? That was an excellent test for myself, the delaod week I’m talking about.
Not only did I feel stronger, although my numbers dropped, my body was ready to perform. Everything just felt good. I honestly even enjoyed doing the Burpees during my warmup today! Deload weeks are the best, I can’t believe I forgot to program that in my routine. Ah well, it’s finally happened, and my body has more than recovered. Time to put the heat on, and get some goals met!
Oh I forgot to mention how much I missed the endorphin surge you get after a solid steady strength training session. The weather was amazing, there was this cute little asian kiddo and her family playing and laughing a lot. It was really a super stress relieving, amazing workout today.
I’m glad to be 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:
- 32s Wall Handstand — 0s Freestanding
- 27s Wall Handstand — 0s Freestanding
- 18s Wall Handstand — 3s Freestanding
- 29s L-Sit ( On Rings )
- 19s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 7 Tuck Planche Pushups
Set 2:
- 6 Tuck Planche Pushups
Set 3:
- 5.5 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 9s Advanced Tuck Back Lever
Set 2:
- 11s Advanced Tuck Back Lever
Set 3:
- 12s Advanced Tuck Back Lever
Set 1: Advanced Tuck Front Lever
- 10s Advanced Tuck Front Lever
Set 2:
- 10s Advanced Tuck Front Lever
Set 3:
- 9s Advanced Tuck Front Lever
____________________________________________________________________________
One-Arm Pushup Progression: Dips on Rings
Set 1:
- 10 Dips
Set 2:
- 10 Dips
Set 3:
- 8 Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Wide Grip Pullups on Rings
Set 1:
- 10 Wide Grip Pullups
Set 2:
- 10 Wide Grip Pullups
Set 3:
- 8 Wide Grip Pullups
___________________________________________________________________________________
Sandbag Training: Full Body Squats & Calf Raises
Set 1:
- 10 Full Squats
- 10 Calf Raises
Set 2:
- 10 Full Squats
- 10 Calf Raises
Set 3:
- 10 Full Squats
- 10 Calf Raises
3rd of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Squats & Calf Raises
Whatup Convicts,
Been busy, as usual. I havent posted my last two workouts, but here they are today. Also check back, as I’m going to be working out today too!
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:
- 23s Wall Handstand — ??s Freestanding
- 17s Wall Handstand — ??s Freestanding
- 18s Wall Handstand — ??s Freestanding
- 38s L-Sit ( On Rings )
- 25s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 9 Tuck Planche Pushups
Set 2:
- 7.5 Tuck Planche Pushups
Set 3:
- 6 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 12s Advanced Tuck Back Lever
Set 2:
- 14s Advanced Tuck Back Lever
Set 3:
- 15s 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: L-Sit Dips on Rings
Set 1:
- 10 L-Sit Dips
Set 2:
- 10 L-Sit Dips
Set 3:
- 7 L-Sit Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Archer Pullups on Rings
Set 1:
- 5 Archer Pullups ( Left )
- 5 Archer Pullups ( Right )
Set 2:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
Set 3:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
___________________________________________________________________________________
Sandbag Training: Full Body Squats & Calf Raises
Set 1:
- 10 Full Squats
- 10 Calf Raises
Set 2:
- 10 Full Squats
- 10 Calf Raises
Set 3:
- 10 Full Squats
- 10 Calf Raises
1st of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Alternating Back Lunges & Calf Raises
Whatup Convicts,
So my phone died before I was able to save the workout yesterday … again. I do remember making fairly decent progress though on most of the workouts. Oh, and P.s. … I’M A CERTIFIED MovNat Trainer now!!!!!!!!!!!!!
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:
- ??s Wall Handstand — 5s Freestanding
- ??s Wall Handstand — 2s Freestanding
- ??s Wall Handstand — 4s Freestanding
- 37s L-Sit ( On Rings )
- ??s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 8 Tuck Planche Pushups
Set 2:
- 7 Tuck Planche Pushups
Set 3:
- 6 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 11s Advanced Tuck Back Lever
Set 2:
- 12s Advanced Tuck Back Lever
Set 3:
- 14s 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: L-Sit Dips on Rings
Set 1:
- 10 L-Sit Dips
Set 2:
- 8 L-Sit Dips
Set 3:
- 8 L-Sit Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Archer Pullups on Rings
Set 1:
- 5 Archer Pullups ( Left )
- 5 Archer Pullups ( Right )
Set 2:
- 4 Archer Pullups ( Left )
- 4 Archer Pullups ( Right )
Set 3:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
___________________________________________________________________________________
Sandbag Training: Full Body Squats & Calf Raises
Set 1:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
Set 2:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
Set 3:
- 10 Alternating Back Lunges ( Left )
- 10 Alternating Back Lunges ( Right )
- 10 Calf Raises
26th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Squats & Calf Raises
Whatup Convicts,
Forgot to post this last week!
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:
- 14s Wall Handstand — 5s Freestanding
- 25s Wall Handstand — 2s Freestanding
- 17s Wall Handstand — 4s Freestanding
- 37s L-Sit ( On Rings )
- 25s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 8 Tuck Planche Pushups
Set 2:
- 6 Tuck Planche Pushups
Set 3:
- 6.5 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 10s Advanced Tuck Back Lever
Set 2:
- 12s Advanced Tuck Back Lever
Set 3:
- 13s Advanced Tuck Back Lever
Set 1: Advanced Tuck Front Lever
- 14s Advanced Tuck Front Lever
Set 2:
- 12s Advanced Tuck Front Lever
Set 3:
- 11s Advanced Tuck Front Lever
____________________________________________________________________________
One-Arm Pushup Progression: L-Sit Dips on Rings
Set 1:
- 10 L-Sit Dips
Set 2:
- 8 L-Sit Dips
Set 3:
- 7 L-Sit Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Archer Pullups on Rings
Set 1:
- 4 Archer Pullups ( Left )
- 4 Archer Pullups ( Right )
Set 2:
- 4 Archer Pullups ( Left )
- 4 Archer Pullups ( Right )
Set 3:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
___________________________________________________________________________________
Sandbag Training: Full Body Squats & Calf Raises
Set 1:
- 10 Full Squats
- 10 Calf Raises
Set 2:
- 10 Full Squats
- 10 Calf Raises
Set 3:
- 10 Full Squats
- 10 Calf Raises
24th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups
Whatup Convicts,
Workout was yesterday, was another good day. Progressing slowly still 🙂 All I care about is progress ( & perfect form! )
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:
- 23s Wall Handstand — 3s Freestanding
- 21s Wall Handstand — 2s Freestanding
- 16s Wall Handstand — 0s Freestanding
- 35s L-Sit ( On Rings )
- 21s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 7 Tuck Planche Pushups
Set 2:
- 6.5 Tuck Planche Pushups
Set 3:
- 6 Tuck Planche Pushups
_______________________________________________________________________
Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 10s Advanced Tuck Back Lever
Set 2:
- 11s Advanced Tuck Back Lever
Set 3:
- 12s 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: L-Sit Dips on Rings
Set 1:
- 8 L-Sit Dips
Set 2:
- 9 L-Sit Dips
Set 3:
- 7 L-Sit Dips
_____________________________________________________________________________
One-Arm Chinup Progression: Archer Pullups on Rings
Set 1:
- 4 Archer Pullups ( Left )
- 4 Archer Pullups ( Right )
Set 2:
- 3 Archer Pullups ( Left )
- 3 Archer Pullups ( Right )
Set 3:
- 2 Archer Pullups ( Left )
- 2 Archer Pullups ( Right )
___________________________________________________________________________________
Convict Workout 