30th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, Hyperextensions & Shadow Boxing

Starting things off with three rounds of Shadow Boxing! Man I miss punching things!! Today’s workout is Interval Sets.

Great core workout today convicts, hope yours was as well!

Stay Strong!

-B

Shadow Boxing:

As with usual boxing, these were three minute rounds with one minute rest time between

Three rounds

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Hanging Straight Leg Raises:

I really wanted to crank out 12 for that second set, but my form wouldnt’ve been good – I figured it wouldnt be worth doing it unless it was spot on. It was more of a Quad issue though and not related to my Abs at all.

Well that third set was all Abdominal failure at least 🙂 I love the Ab burn, dont you?

Set 1:

12 Hanging Straight Leg Raises

Set 2:

11 Hanging Straight Leg Raises

Set 3:

9 Hanging Straight Leg Raises

___________________________________________________________________________

Supermans ( Three second pause at the top ):

Set 1:

12 Supermans

Set 2:

12 Supermans

Set 3:

12 Supermans

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Bicycles:

Set 1:

12 Bicycles ( Left )
12 Bicycles ( Right )

Set 2:

12 Bicycles ( Left )
12 Bicycles ( Right )

Set 3:

12 Bicycles ( Left )
12 Bicycles ( Right )

___________________________________________________________________

Hyperextensions ( Hands under chin & three second pause at top ):

Last three – four reps on the third set sucked. I didn’t like it, and I almost gave into my wanting to stop. Fight through, persevere, and you’ll be so much more thankful!

Set 1:

12 Hyperextensions

Set 2:

12 Hyperextensions

Set 3:

12 Hyperextensions

21st of January — Workout — Chinese, Close Grip, Wide Grip, Full Pushups & Dips

Hey Convicts,

Time for a super intense Push day. On the final stretch of the 1st Class You Are Your Own Gym program. Today is going to be the Ladder routine ( for a refresher, check out my Routines page ).

-B

Chinese Pushups:

1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups
4 Chinese Pushups
5 Chinese Pushups
6 Chinese Pushups
5 Chinese Pushups
4 Chinese Pushups
3 Chinese Pushups
2 Chinese Pushups
1 Chinese Pushup
1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups
4 Chinese Pushups
3 Chinese Pushups
2 Chinese Pushups
1 Chinese Pushup
1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups
4 Chinese Pushups
3 Chinese Pushups
2 Chinese Pushups
1 Chinese Pushup
1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups

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Full Pushups:

1 Full Pushup
2 Full Pushups
3 Full Pushups
4 Full Pushups
5 Full Pushups
6 Full Pushups
7 Full Pushups
6 Full Pushups
5 Full Pushups
4 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
4 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
1 Full Pushup
1 Full Pushup

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Close Grip Pushups

1 Close Grip Pushup
2 Close Grip Pushups
3 Close Grip Pushups
4 Close Grip Pushups
5 Close Grip Pushups
6 Close Grip Pushups
7 Close Grip Pushups
6 Close Grip Pushups
5 Close Grip Pushups
4 Close Grip Pushups
3 Close Grip Pushups
2 Close Grip Pushups
1 Close Grip Pushup
1 Close Grip Pushup
2 Close Grip Pushups
3 Close Grip Pushups
4 Close Grip Pushups
3 Close Grip Pushups

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Wide Grip Pushups:

1 Wide Grip Pushup
2 Wide Grip Pushups
3 Wide Grip Pushups
4 Wide Grip Pushups
5 Wide Grip Pushups
6 Wide Grip Pushups
7 Wide Grip Pushups
6 Wide Grip Pushups
5 Wide Grip Pushups
4 Wide Grip Pushups
3 Wide Grip Pushups
2 Wide Grip Pushups
1 Wide Grip Pushup
1 Wide Grip Pushup
2 Wide Grip Pushups
3 Wide Grip Pushups
2 Wide Grip Pushups
1 Wide Grip Pushup
1 Wide Grip Pushup
2 Wide Grip Pushups
3 Wide Grip Pushups
2 Wide Grip Pushups
1 Wide Grip Pushup
1 Wide Grip Pushup
2 Wide Grip Pushups

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Dips ( Chair ):

1 Dip
2 Dips
3 Dips
4 Dips
5 Dips
6 Dips
7 Dips
6 Dips
5 Dips
4 Dips
3 Dips
2 Dips
1 Dip
1 Dip
2 Dips
3 Dips
2 Dips
1 Dip

8th of January, 2013 — Workout — Elevated Pushups ( Wide Grip & Close ), Shove Off’s, Military Presses ( Elevated feet ), Thumbs Up, Chair Dips

Hey o’ Convicts,

Ready for weeks Five & Six?! These next two weeks are going to be Supersets ( See HERE for description ). So today’s workout beat the hell out of my upper body. The Supersets are no freaking joke my friends. That little explosion on the way back is no joke. Stay Strong and keep at it, It will pay off!

How was your workout today?!

-B

Pushups ( Elevated feet ) & Shove Off’s:

Oh HOT DAMN, these were underestimated in my mind before I started. Definitely going to get in an excellent workout today let me tell you. Thankfully there’s only two sets!

Some notes on these:

The Pushups are Wide Grip
There’s a three second pause at the bottom of Both exercises
There’s a three second count on the way down on the Pushups
There’s an explosive push back up on Both
Shove Off height is ~ waist high

Set 1:

5 Wide Grip Pushups
7 Shove Off’s

Set 2:

5 Wide Grip Pushups
10 Shove Off’s

_________________________________________________________________

Military Press ( Elevated feet ) & Thumbs Up

Geesh the three seconds down then the pause for three seconds with the Military Presses are so hard to keep up the higher the reps go! Brutal workout today 🙂

One thing I had to pay attention to was my breathing during the Thumbs Up. It’s so easy to not breathe! I caught myself a few times, especially during the three second pause’s not breathing properly. DONT DO THAT!

Set 1:

5 Military Presses
10 Thumbs Up

Set 2:

5 Military Presses
11 Thumbs Up

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Close Pushups ( Elevated feet ) & Dips ( Chair with legs bent )

As the title mentions, I did the Dips as a Chair Dip, and I had to bend my legs because my Triceps are shot already. I can’t believe how brutal this workout is for me today 🙂 Feels great, but I can’t wait to see what I get next time I do these, because I feel like this is kicking my ass today.

Set 1:

5 Close Pushups
7 Chair Dips

Set 2:

5 Close Pushups
7 Chair Dips

4th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, & Hyperextensions

Hey folks,

Going to be a bit of a mild one for me today, I’m still recovering from shoveling out my driveway a couple days ago. Landlord gave me this little, tiny-ass kids looking shovel so I had to use a lot more of my lower back than I should’ve. That being said, I’m not going to be doing the pauses at the top of the Supermans. We’ll see though, I say that now, but once I’m into it I may be OK?

This is the last day of Interval Sets. It’s bittersweet, but I’m looking forward to the next routines. Hoping to get some time in this weekend to give the ol’ Routines page an update.

I’m honestly surprised how many people dont take up Calisthenics. It’s not that hard, unless you want it to be. Its super cheap, compared to monthly gym membership fees & if the elite of the elite in our Armed Forces almost exclusively use it to train and keep themselves in their top tier levels of fitness – it’s almost a no-brainer if you ask me. I suppose I’m a bit biased though, as I’ve always liked and admired alternative training techniques.

How’s your progress coming along?!

– B

Hanging Straight Leg Raises:

Feeling good today – Shoulders are a bit tight though from all those Pullups yesterday. Nice to see progress at least! Boy those sure do know how to put a burn on the ol’ Abdominals.

Form started to go south with that last set, so I figured I’d cut it a few reps short to maintain proper form. Good call me! haha

Set 1:

12 Hanging Straight Leg Raises

Set 2:

11 Hanging Straight Leg Raises

Set 3:

9 Hanging Straight Leg Raises

__________________________________________________________________

Supermans: ( Three second pause at the top )

OK, so I lied! I paused for three seconds at the top of each rep – well on the First set so far at least. I just couldnt help myself. I’ll keep it up as long as I’m able to maintain proper form, and feel as though I wont injure myself.

OOH, it burns so good – It’s sometimes hard to breathe consistently while doing this workout. All of my weight is essentially on my diaphragm and its almost a workout in that to keep balance on my stomach while breathing in and out.

Well I was able to crank out three full sets of 12 reps, so that feels good – with the three second pauses at the top! My lower back is on fire though, so well see how that transitions into the Hyperextensions for me. I may nix those all together, because I’ll probably be out shoveling the driveway again this weekend.

Set 1:

12 Supermans

Set 2:

12 Supermans

Set 3:

12 Supermans

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Bicycles:

I remembered from last time, that these weren’t the greatest for me. I went super slow – took over a minute to crank out the first set, and they still didnt really give me the burn I’m expecting. Guess I’ll have to go even slower, or just cut these out all together if they’re in the next couple weeks routines.

OK! I think I figured it out on that second set. I decided to do a little pause on each side when my elbows touched my leg’s. HOT DAMN, by the tenth rep, my abs were regretting that decision, but my brain wouldnt let them give up. Felt good to finish them up, but what felt even better was stretching out after.

Nothing like the burn of working out the Ab’s. I love that burn more than any other, its one of the most painful, but most satisfying. I know Ab’s are ‘built’ in the kitchen, but you need to do your work in the gym for the kitchen discipline to pay off.

Set 1:

12 Bicycles

Set 2: ( One second pause at the top )

12 Bicicyles

Set 3: ( One second pause at the top )

12 Bicycles

_______________________________________________________________________________

Hyperextensions:

I’ve decided to keep the Hyperextensions in today. I’m just focusing on keeping good form, and going slowly. Can’t strengthen the muscles if you dont work them out! After that first set my lower back’s up for it anyway. Just needed to be warmed up I’m thinking. Plus I got an adrenaline rush from a song that came on!

In case I forgot to mention, I’m doing these with my hands under my chin – as per the recommendation in You Are Your Own Gym.

Last set finally caught up to my back, and told me to HALT! Still got in some good numbers.

Set 1:

12 Hyperextensions

Set 2:

10 Hyperextensions

Set 3:

9 HyperextensionsA

2nd of January, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

HAPPY NEW YEAR!! Had a bit too much fun and needed yesterday for a bit of recovery. I trust you were all safe and are now chomping at the bit to get your sweat on right?! I know I’ve been waiting all day to get home for this. Although, I’m not the biggest fan of Leg days, its still super important – so NO SLACKING

-B

Bulgarian Split Squats: ( Three second pause at the bottom )

I wanted to kind of take it easy on the first set, I wasn’t sure how my knee’s would do – I also had a bit of a ‘equipment’ issue while doing the first set on the left side. Probably could’ve gone for a few more reps but I ran out of time!

Was able to crank out 12 for the second set so things are going smoothly now. I’ll tell you what though, I’m glad its the ending of the second week of these. I dont like working out each routine once a week. Have to get things laid out for the next couple weeks sometime before the end of this week.

Set 1:

8 Bulgarian Split Squats ( Left )
8 Bulgarian Split Squats ( Right )

Set 2:

12 Bulgarian Split Squats ( Left )
12 Bulgarian Split Squats ( Right )

Set 3:

12 Bulgarian Split Squats ( Left )
12 Bulgarian Split Squats ( Right )

__________________________________________________________________

Side Lunges: ( Four second pause at the bottom )

Not a fan of these! They’re definitely giving my legs a nice stretch / beating. Have to keep going though, need to keep my knee’s strengthened. I didnt take good enough care of them when I was younger. The quads are on FIRE! Toyota’s are going to put the hurtin on!

Set 1:

12 Side Lunges ( Left )
12 Side Lunges ( Right )

Set 2:

12 Side Lunges ( Left )
12 Side Lunges ( Right )

Set 3:

10 Side Lunges ( Left )
10 Side Lunges ( Right )

___________________________________________________________________

Toyota’s: ( Four second pause at the bottom )

My legs are already shaky standing here typing this while the timer from the last set of Side Lunges counts down – Can’t wait to start jumping around!

OK – that first set, in my head, I was telling myself ‘You can get to 12 no problem’. The mind is strong and willing, but the body let me down this time. Better to maintain the proper form than do even one rep incorrectly. That’s how you can seriously injure yourself! I’m still focused, and mentally strong, lets see if I can overcome the physical limitations with one of these sets!

Well, no dice today, but thats OK – I’m going to use it to fuel my motivation. I can’t stand not being able to accomplish something, but I understand the importance of knowing my limits. NO WAY I want to get injured, because that will certainly delay my progress exponentially. Hot damn my things are so tight right now though – feels good!

Set 1:

10 Toyota’s

Set 2:

9 Toyota’s

Set 3:

7 Toyota’s

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One-Leg Romanian Dead Lifts:

FINALLY! I love doing these bad boys. Something about the balance aspect of it, and the fact that my legs are shot, and these seem to be a bit easier on them. Combo of both I’m thinking 🙂 It’s funny, it was pretty cold in my apartment when I got home after work today, and I started my workout with sweats on. Now that I’m down to this last workout, I’m down to my preferred workout attire of just my boxers. I’m still sweating uncontrollably too! Sometimes I hate how efficient my circulation and body is – The girlfriend loves it though!

When I’m doing these, I try to focus on not letting my lifting leg touch the ground on the way back down. Makes it much more ‘fun’. Not only that, but it also engages my Calves much more. Usually around the tenth rep they’re burning real nice. Nothing going to argue with any extra work for those little stabilizing muscles.

Set 1:

12 One-Leg Romanian Dead Lifts ( Left )
12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

12 One-Leg Romanian Dead Lifts ( Left )
12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

10 One-Leg Romanian Dead Lifts ( Left )
10 One-Leg Romanian Dead Lifts ( Right )

LAST DAY OF 2012 — Workout — Wide Grip Pushups ( Elevated Feet ), Military Press ( Elevated Feet ), Close Grip Pushups & Dips

OK folks,

Let’s start this first week of the new year with a bang – Set some goals and AFTER you break them, bust onto the next set. Week four of You Are Your Own Gym routine – Interval Sets – Lets get to it!

Pushups were pretty standard, although I was able to crank out three full sets of 12 reps this time – felt good.

Decided to mix it up a bit with the Military Presses today and elevated my feet, as well as used the backpack full of books. Definitely put a hurt on the ol shoulders this time. Much more difficult than last time! Almost didnt make it through the last rep of the second set. Was a nice battle again, lets hope I’ve enough recovery time to get the full 12 reps on the last set.

Workouts going well today, seeing some progress with the addition of the Backpack. Gotta love progress my friends, what keeps me going. You still progressing convict?!

HOT DAMN, those Dips are still rocking me good. Don’t think I’ll be progressing any on those guys today haha. Just glad I was able to crank out all three sets with the Backpack on. The whole set was rough though.

BE SAFE TONIGHT CONVICTS CATCH Y’ALL NEXT YEAR – AND GET YOUR WORKOUTS IN!

-B

Wide Grip Pushups ( Elevated Feet and Backpack full of books )

Set 1:

12 Wide Grip Pushups

Set 2:

12 Wide Grip Pushups

Set 3:

12 Wide Grip Pushups

_______________________________________________________________________________________

Military Press ( Elevated Feet and Backpack full of books )

Set 1:

12 Military Presses

Set 2:

12 Military Presses

Set 3:

11 Military Presses

____________________________________________________________________________

Close Grip Pushups ( With Backpack full of books )

Set 1:

11 Close Grip Pushups

Set 2:

11 Close Grip Pushups

Set 3:

10 Close Grip Pushups

__________________________________________________________________________

Dips ( With Backpack full of books )

Set 1:

6 Dips

Set 2:

6 Dips

Set 3:

6 DIps

28th of December, 2012 — Workout — Wide Grip Pushups ( Elevated feet ), Military Press, Close Grip Pushups & Dips

WWWWWWWWWWWWWWHATS happening today convicts?! Ready to get your workout on!

I know, I know, today’s supposed to be a rest day, but I’m itching to get some Pushups in! It’s been since Monday or was it Sunday? I dont know, but its been far too long to go without doing some Pushups. I’m going to see if I can ‘hurt’ myself with todays workout. I’m going to be using a backpack full of books to see how much more brutal I can be MMUUAHAHAHAHA.

I’m all hopped up on my Pre-workout drink at the moment, I took two scoops today just because I’m bored and want to see if it’ll do anything different for me. I normally take Half – One scoop, but today I said ‘Ah what the hell’ might as well see what it’ll do. It’s only been ~ five minutes since I’ve taken it, and I’m already getting that scratchy crack-head type feeling in my face! haha

YOU’D BETTER NOT BE SLACKING TODAY DAMMIT – ITS A GREAT DAY TO PUSH YOURSELF – YOU CAN HEAL DURING THE WEEKEND!!

I’m not too positive on the actual weight of the books in the bag, as I dont have my scale down at this apartment. I left it up at my other one when I was moving all my stuff here unfortunately. I may pick up another here soon, but I honestly like taking measurements and seeing progress that way than actual Mass. It seems to be more of an accurate indicator for me and my goals, as the scale fluctuates so much from the water difference.

I’ve been studying like a mad man for the past couple days, and man I love this stuff! Super interesting to me. I finished up the Exercise Physiology text’s yesterday finally, and started on the Nutrition text today. The body’s pretty crazy I’ll have to say, and there’s a lot of misinformation out there. Thats why I urge any of you to research, research, research anything thoroughly before you begin any new fitness related endeavor’s. But, there’s a certain point where you may be researching too much – Sometimes you just need to get out there and do it! Just make sure you’re forms perfect and you’ll progress towards your goals. I’m not exactly sure how to put it into words, but I know I’ve caught myself researching something for a long time, the downside is I’ll get so into it, that I’ll lose focus – I’m not going to be a top tier powerlifter, so dont focus so much on little nuances of diet and timing – dont get me wrong, its still important – but actually going out there and doing work is going to be more beneficial than sitting in the library reading up on the most efficient, for lack of a better term, methods. Make sense?

Granted, having more knowledge on a subject can never hurt, but do you understand what I’m saying? Follow Nike’s advice and ‘Just Do It’. The more you get into it, thats the time to refine your techniques, and timings, and all the fun stuff that top tier’d athletes need to focus on. If you don’t have the time, but you’ve the passion for it, maybe consider hiring a personal trainer. They’re people like me, who’re absolutely obsessed with fitness and optimization and will / have spent the house hours researching.

Hot damn, OK, I’ve rambled enough, time to follow my own advice – LETS DO THIS!

Its another Interval Set training day. I’m going to see if I can max out at the six – eight rep range. I’m hoping the addition of the books on my back will be able to facilitate that.

First set was pretty easy, but around the seventh rep of the second set, it was getting hard. I like when I can’t complete the 12 rep goal – well when thats my goal for the day’s workout at least. Could definitely feel it on that third set – Hot damn, burn baby burn.

Military Presses dont seem to have much added difficulty with the two sets that I’ve completed already. I may elevate my feet for them when I’m back to this routine on Monday.They’re kind of weird to do with the backpack also, I may invest in an actual weighted vest. The backpack slips up to the back of my head while performing these – kind of a weird feeling in my neck.

I know these Close Grip Pushups are going to put a hurt on the ol’ Triceps though – Especially after I get to the Dips! Was able to crank out 12 reps for the first set, but I know I wont be getting that again today. Was a battle to maintain proper form to get to 12.

DIPS KICKED MY ASS! – Nuff said

-B

Wide Grip Pushups ( Elevated Feet & Backpack full of books )

Set 1:

12 Wide Grip Pushups

Set 2:

11 Wide Grip Pushups

Set 3:

10 Wide Grip Pushups

___________________________________________________________________

Military Press ( With backpack full of books )

Set 1:

12 Military Presses

Set 2:

12 Military Presses

Set 3:

12 Military Presses

__________________________________________________

Close Grip Pushups ( With backpack full of books )

Set 1:

12 Close Grip Pushups

Set 2:

10 Close Grip Pushups

Set 3:

9 Close Grip Pushups

_________________________________________________________

Dips ( With backpack full of books )

Set 1:

6 Dips

Set 2:

6 Dips

Set 3:

7 Dips ( No backpack full of books )

27th of December, 2012 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles & Hyperextensions

Time to beat up on the ol’ core muscles today.

I was going over the workouts for the day, and just wanted to note for the Supermans, there’s a three second pause at the top! Should make them so much more fun right?

Also not that today’s workouts are still Interval Sets. Two weeks of doing this style, I’m not sure if I like it more or not. Maybe its about equal to Ladder Sets, just in a different burn and all. Either way, as long as I’m working out I’m happy.

Freaking Supermans sure know how to work out the lower back like a champ! That last set made me shake and sweat like a mad man. Onto the Bicycles!

Havent dont a ‘traditional’ styled ab workout in awhile. Been doing the Hanging routines from Convict Conditioning for months now – Kind of felt good! I’m going to slow them down for the second and third set though, because I didnt even feel any sort of burn with the first set. I mean, I didnt just rush through them, I was focused and maintained good form throughout, just didnt do much for me I suppose. I think that if I slow them down, then I’ll get at least a little burn? Seemed to do it a bit. Not nearly as intense of a burn as the Hanging ab workouts, but I was able to get to the point of some sort of fatigue / burn doing them with a three – four second count.

Just like with the Supermans, I went back and checked out the description of the Hyperextensions, and it turns out that I was actually doing Supermans last week instead of the Hyperextensions! Oops. Ah well, essentially the same thing, but with the Hyperextensions described in You Are Your Own Gym, you’re supposed to put a blanket or a pillow under your abdomen as kind of a fulcrum. I may actually start using my Bosu Ball to do these guys next week. Regardless, using the towel, or whatever, these things shred your lower back – in a good way. I’m so happy I only have one more set of them, because I wasn’t so kind to my lower back growing up working on a farm. Never followed the advice of ‘ Lift with your legs ‘. Should make shoveling the driveway later super fun! haha

Well, kicked my own ass again today. Nothing like that feeling of complete exhaustion after a workout to know you’ve put in good work for the day – You guys’d better not let the little whiner creep up and convince you somehow to not put in a days workout!

If you’re struggling with motivation, drop me a line and I’ll get you back into gear!

-B

Hanging Straight Leg Raises

Set 1:

10 Hanging Straight Leg Raises

Set 2:

10 Hanging Straight Leg Raises

Set 3:

10 Hanging Straight Leg Raises

_____________________________________

Supermans

Set 1:

12 Supermans

Set 2:

12 Supermans

Set 3:

10 Supermans

___________________________________

Bicycles

Set 1:

12 Bicycles

Set 2:

12 Bicycles

Set 3:

12 Bicycles

___________________________________

Hyperextensions

Set 1:

12 Hyperextensions

Set 2:

12 Hyperextensions

Set 3:

10 Hyperextensions

24th of December, 2012 — Workout — Bulgarian Split Squat, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Hey o’ Convicts,

Happy Christmas Eve, if you’re into that sorta thing 🙂 What a great day to workout the Legs– am I right or what?! I completely underestimated my strength in the ol’ Quads though. Managed to crank out two sets with the weights, but no more. They were kicking my butt at the end of that second set.

I’m going to be so thankful for tomorrows rest time! These pauses seem to make these workouts 10x harder! Beating the hell out of my legs today. Feels good though!

MY DAMN’D LEGS ARE JELLO!!! Have to keep focused to maintain proper form.

-B

Set 1: Bulgarian Split Squats ( Four second pause at bottom with 32lbs weight )

6 Bulgarian Split Squats ( Left )
6 Bulgarian Split Squats ( Right )

Set 2:

6 Bulgarian Split Squats ( Left )
6 Bulgarian Split Squats ( Right )

Set 3: ( No weights )

9 Bulgarian Split Squats ( Left )
9 Bulgarian Split Squats ( Right )

______________________________________________

Set 1: Side Lunges ( Four second pause at the bottom )

10 Side Lunges ( Left )
10 Side Lunges ( Right )

Set 2:

9 Side Lunges ( Left )
9 Side Lunges ( Right )

Set 3:

7 Side Lunges ( Left )
7 Side Lunges ( Right )

_________________________________

Set 1: Toyota’s ( Four second pause at the bottom )

9 Toyota’s

Set 2:

9 Toyota’s

Set 3:

9 Toyota’s

__________________________________

Set 1: One-Leg Romanian Dead Lifts

12 One-Leg Romanian Dead Lifts ( Left )
12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

12 One-Leg Romanian Dead Lifts ( Left )
12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

12 One-Leg Romanian Dead Lifts ( Left )
12 One-Leg Romanian Dead Lifts ( Right )

18th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s & Hyperextensions

OK Convicts, read to rock this again?

My legs were getting shaky there towards the end of the One-Leg Romanian Dead Lift set’s.

My legs haven’t collapsed underneath me in a long time! On the last rep of the Toyota’s, after I jumped, on the way down things got real. I almost fell over, there was literally nothing left in the old Quad’s to hold my tired ass body up. Man they feel like someone put gasoline on them and lit them on fire, not a bad burn, just super intense heat on those bad boys – Feels good man! Thankfully no more leg exercises tonight because its been a battle.

Havent had to take a breather really between workouts but I’m taking a five after that one – Gonna mow down a handful of almonds! Man I love those lil guys.

I’m so psyched too, my protein power finally arrived today. I wasn’t paying attention and ran out last Thursday had to make an emergency order! I’ve also decided to go back on my Mass gaining diet again for a few months. If interested check out my nutrition tracking –> Here. I really enjoy being able to eat a crap ton of food and it seems to make my workouts much more fulfilling.

Any struggles and / or victories today?

-B

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

1 Back Lunge
2 Back Lunges
3 Back Lunges
4 Back Lunges
5 Back Lunges
6 Back Lunges
7 Back Lunges

____________________________________

One-Leg Romanian Dead Lifts:

1 One-Leg Romanian Dead Lift
2 One-Leg Romanian Dead Lifts
3 One-Leg Romanian Dead Lifts
4 One-Leg Romanian Dead Lifts
5 One-Leg Romanian Dead Lifts
6 One-Leg Romanian Dead Lifts
7 One-Leg Romanian Dead Lifts
8 One-Leg Romanian Dead Lifts

____________________________________

Toyota’s ( Three second pause at the bottom ):

1 Toyota
2 Toyota’s
3 Toyota’s
4 Toyota’s
5 Toyota’s
6 Toyota’s
7 Toyota’s
8 Toyota’s
9 Toyota’s

______________________________________

Hyperextensions:

1 Hyperextension
2 Hyperextensions
3 Hyperextensions
4 Hyperextensions
5 Hyperextensions
6 Hyperextensions
7 Hyperextensions
8 Hyperextensions
9 Hyperextensions
10 Hyperextensions
11 Hyperextensions