31st of January, 2014 — Workout — Wide Grip Pullups & Let Me In’s, Let Me In’s ( With Pause ) & Let Me Up’s, Let Me Up’s & Let Me In’s ( Palms Up )

MY CONVICTS!

Another day in paradise for you folks right? I’m just psyched because ITS RING TIMEEE. We’re having a heat wave up north and its a whopping 38 DEGREES out right now. I’m absolutely working out in shorts and a tank top because I will get too hot and you dont want to be overheating while working out right?

Awesome workout though. My biceps and back are on fire! Guess that makes sense though because those are the muscles that are supposed to be getting the most workout right? 🙂

My buddies birthday so I’m off to make sure nobody dies tonight.

STAY STRONG!

-B

Wide Grip Pullups & Let Me In’s:

Set 1:

  • 5 Wide Grip Pullups
  • 10 Let Me In’s

Set 2:

  • 5 Wide Grip L-Sit  Pullups
  • 8 Let Me In’s

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Let Me In’s ( Five second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 8 Let Me Up’s

_______________________________________________________

Let Me Up’s & Let Me In’s:

Set 1:

  • 5 Let Me Up’s
  • 10 Let Me In’s

Set 2:

  • 5 Let Me Up’s
  • 7 Let Me In’s
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29th of January, 2013 — Workout — Wide Grip Pullups, Let Me In’s & Let Me Up’s

Whats up Convicts,

Today’s workout will follow the Super Sets – Obviously because they’re Super!

-B

Wide Grip Pullups & Let Me In’s:

Set 1:

  • 5 Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Wide Grip Pullups
  • 12 Let Me In’s

_________________________________________________

Let Me In’s ( Four second pause at top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 11 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 11 Let Me Up’s

_________________________________________________

Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Biceps gave out on that last set! Worked those bad boys hard today.

Set 1:

  • 5 Let Me Up’s
  • 11 Let Me In’s

Set 2:

  • 5 Let Me Up’s
  • 8 Let Me In’s

3rd of January 2013 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

Going to be a Kick A workout today Convicts. You ready to cause some chaos and crank out some upper body calisthenics?!

Today’s workout is in the style of Interval Sets. Check the Routines page for information on how that goes.

Hows your progress coming so far in the new year?! Drop me a line with some stats and what you’re hoping to accomplish this year!

-B

Pullups:

Another exciting day for some Pullups. I really think the once a week thing is killing my progress with these. Thankfully only one more week of the Interval Sets – although I havent checked on whats for the next couple weeks still. Hopefully I’m going to be doing more of these! I feel as though I need to do them every third day to keep the progress going. At a minimum two times a week.

Either way, I’m glad to be able to crank out 12 reps for the first two sets. Going to be rough to keep these numbers up for the entire workout. If I can beat numbers from last week I’ll be happy though 🙂

Unfortunately I was only able to tie my numbers from last week, lets hope that the ol’ Biceps can hold up and get the same, if not better, results from last week.

Set 1: Super Wide Grip

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip

  • 12 Wide Grip Pullups

Set 3: Full 

  • 9 Full Pullups

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Let Me Up’s: ( A.k.a. Horizontal Pull )

Well, I was able to beat last weeks first set by one rep! Woo HOO – haha. I’m definitely never going to eat roasted garlic hummus anytime again before I workout. Or at least within an hour or two if I do. It’s so nasty constantly burping up garlic …

C’mon body, lets crank out ten reps for this last set! — Fk’n RIGHT! Man that was rough. My palms were so sweaty towards the last two reps, I thought my hands were going to slip off and I was going to bash my head. Thankfully things worked out, and I got two more reps than last week!

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 10 Let Me Up’s

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Let Me In’s:

I’m going to be doing these guys slowly so I can feel the burn better.

Let me tell you what, those lil buggers are much harder if you slow down and really focus on hitting the appropriate muscles.I could feel it in my Lats, my Biceps, and my Delts.

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

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Curls: ( With resistance band )

Hot damn, todays workout is wrecking my Biceps! I can barely type because my arms are so shot, I’ve to type super slow.

Can’t progress without putting in some work though right? We like the burn anyway – Say it with me!

For the last set, I put my hands so my palms were facing down this time instead of a normal curl where the palms are facing you – just because.

Set 1: Arms Wide Out

  • 12 Curls

Set 2: Arms Straight

  • 9 Curls

Set 3: Arms Straight – Hands upside down

  • 9 Curls

Updated Measurements = Progress!

Man it does feel good to see some progress – albeit small, it’s still there! I’m very happy I am logging / tracking everything so I can actually ‘see’ the progress. Helps keep me motivated.

After I finished my workout tonight and showered ( gave me some time for the blood to dissipate from the muscles ) I did some measurements on my legs, arms and chest. Last time I did it was a few months ago, so here’s what we’ve tonight:

Thighs: 22.25″ — Chest: 39.5″ — Bicep ( Right ): 14.75″ — Bicep ( Left ): 14.25″

In case you havent checked the progress page that’s an increase of:

Thighs: 0.25″ — Chest: 1.25″ — Bicep ( Right ) 0.25″ — Bicep ( Left ): 0.25″

How’re you doing?