26th of February, 2014 — Workout — Legs

Ladders

Back Lunges Three second pause at the bottom:

  • 6

Alternating Side Lunges:

  • 7

Full Squats Three second pause at the bottom:

  • 7

One-Leg Romanian Dead Lifts with Three second pause at the bottom:

  • 10
  • 3 up

 

 

Advertisements

5th of February, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prisoner Squats

Lets do this!

Another fun day to workout. Another kick A leg day, well I wouldnt really say it was kick A as it’s a bit too easy for me. Going to need to step it up.

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Three second pause at bottom ):

Set 1:

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

Set 2:

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

_______________________________________________________________

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

Set 1:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

Set 2:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

____________________________________________________________

One-Leg Romanian Deadlifts ( Four second pause at bottom ) & Sandbag Prisoner Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

 

 

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

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 🙂

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

4th of January, 2014 — Workout — Alternating Back Lunges, Alternating One-Leg Romanian Deadlifts, Sandbag Squats & Thumbs Up

Lets GO!

Well my body picked the worst freaking time to get me sick. I probably shouldnt’ve worked out today, but that endorphin addiction is in full swing again. RAWRRR!!!!!!!

Yeah, it’s a bit rough when you’ve to blow your nose between each set. Ah well, I still managed a decent workout today. I’ve also decided to start my cutting diet a bit early as this last month of not working out and still eating my mass gaining diet has taken its toll on the ol’ BF%. I’m incredibly unhappy with how I look at the moment. It’s actually quite discouraging. Thankfully all I need to get it back is mental. I know I can alter my body well enough, but hot damn. This is the highest BF% I’ve ever had in my adult life. Although he’s awfully douchey, TMT says it best …

– HARD WORK AND DEDICATION 

STAY STRONG!

-B

Alternating Back Lunges ( Three second pause at bottom ):

  • 1 Alternating Back Lunge ( Left & Right )
  • 2 Alternating Back Lunges ( Left & Right )
  • 3 Alternating Back Lunges ( Left & Right )
  • 4 Alternating Back Lunges ( Left & Right )
  • 5 Alternating Back Lunges ( Left & Right )

__________________________________________________

One-Leg Romanian Deadlifts:

  • 1 One-Leg Romanian Deadlift ( Left & Right )
  • 2 One-Leg Romanian Deadlifts ( Left & Right )
  • 3 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 6 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 3  One-Leg Romanian Deadlifts ( Left & Right )

__________________________________________________

Sandbag & Full Body Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4 Sandbag Squats
  • 3 Sandbag Squats
  • 2 Sandbag Squats
  • 1 Sandbag Squat
  • 2 Full Body Squats
  • 3 Full Body Squats

__________________________________________________

Thumbs Up:

  • 1 Thumbs Up
  • 2 Thumbs Up
  • 3 Thumbs Up
  • 4 Thumbs Up
  • 5 Thumbs Up
  • 4 Thumbs Up
  • 3 Thumbs Up
  • 2 Thumbs Up
  • 1 Thumbs Up
  • 2 Thumbs Up
  • 3 Thumbs Up
  • 4 Thumbs Up
  • 5 Thumbs Up

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