9th of December, 2012 — Workout — Half Hand Stand Pushups & Angled Bridges

Shooting for the 30s Rest between sets again. Nice to see some rep increases again. I did fall on the second set, but I feel like I could’ve cranked out one – two more reps. They’re giving me a nice burn in my shoulders though!

Those Angled Bridges got me good this evening. I’m still not the biggest fan of doing them, but I was reading over Convict Conditioning again, and remembered the importance of strengthening the spine.

So as I mentioned in a prior post, I think I’m going to be starting up with You Are Your Own Gym for a month or two to break up the monotony and hit the muscles with some different routines / exercises. Hope you guys stayed strong this weekend!

-B

Warmup: Crow & Wall Headstands

• 30s Crow Stand
• 30s Wall Headstand

Set 1: Half Hand Stand Pushup

• 11 Half HSPU’s

Set 2:

• 6 Half HSPU’s

Set 3:

• 7 Half HSPU’s

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Warmup: Short & Straight Bridges

• 12 Short Bridges
• 12 Straight Bridges

Set 1: Angled Bridges

• 12 Angled Bridges

Set 2:

• 12 Angled Bridges

Set 3:

• 12 Angled Bridges

5th of December, 2012 — Workout — Hand Stand Pushups & Angled Bridges

Starting things off with some good ol Crow Stands & Wall Headstands. Been a bit since I’ve done these guys.

I’m stepping back down to the Half Hand Stand Pushups as well for now. As per my previous post, taking this much time off has really killed any gains I made. A bit disappointing, but no worries. I’ll get them back.

Hot damn, only able to crank out seven on my first set =( Motivates me sooooo much. I hate regression a hell of a lot. Really gets the fire burning in me. What gets your fire going and motivates you?

Again for today’s workout I’m taking 30s breaks between sets.

-B

Warmup: Crow Stands & Wall Headstands

• 30s Crow Stand
• 45s Wall Headstand

Set 1: Half Hand Stand Pushups

• 7 Half Hand Stand Pushups

Set 2:

• 6 Half Hand Stand Pushups

Set 3:

• 4 Half Hand Stand Pushups

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Warmup: Short & Straight Bridges

• 12 Short Bridges
• 12 Straight Bridges

Set 1: Angled Bridges

• 12 Angled Bridges

Set 2:

• 10 Angled Bridges

Set 3:

• 9 Angled Bridges

30th of July, 2012 — Workout — HSPU, Bridges, Pullups & Squats

Alright my fellow Convicts lets see what you’ve got in you today. Monday, lets do good today!

Hoping to get a lot accomplished today. Took a few days breather to let myself recover fully, and now I’m going to get it done today. Well I did play a pickup game of soccer on Saturday – Havent done that in a while.

So I’m very anxious to get this CC done, because of the Olympics I really want to get working on the routines in this book I’m going to get called ‘Overcoming Gravity.’ Seems like it would be a very fun routine. I’m not going to quit CC though, because Its worked wonders for my overall strength. I also want all of the Master Steps!

Whoo it was nice to crank out nine reps on that second set of Uneven Squats! Feels good 🙂 Things get a bit easier the more and more I do those ( Well I’d hope so right! ). My balance and overall flexibility improves every time I work my legs.

The tenth and eleventh reps on the last set were outrageous. When I got to ninth rep, I kept saying Two More – I can get two more. Hot damn I did, another satisfying Leg Workout – These bad boys are getting strong!

I’m alternating between the Uneven Squat series & the Hand Stand Pushup ( HSPU ) series today. After the warmup on my HSPU’s I’m going to try to max out with each hold. Not that I don’t on the others, but I’ve a goal in mind of at least 60s when I do them. This time I’m not putting a limit on myself. See how far I can push myself

haha, well despite my mindset, my body could still only support me for 62s for the first ‘ rep.’ Things will hopefully improve for the second set. Same thing for the second set. No bother, I’ll get em on this third set. Suppose this max deal isn’t working out so well for me. I’m going to watch the timer this time and try to force my body to get to at least 65s. Suppose it could be a bad idea to try to do the Horizontal Pulls at the same time of the HSPU – both seem to work my shoulders a bit?

Eh, couldn’t quite get it without potential Injury. It may be my first plateau! My left shoulder’s the weak link this time. Well no need to be discouraged, I’ll get it next time 🙂

Well I can’t quite get to my ladder I normally use for the Jackknife Pullups so I’m going to have borrow and exercise from the next series in the Pullup Series … the winner is: Half Pullups!

Those things weren’t too bad, only issue is I’m doing them on Rings and I have to keep focused on keeping my palms facing out in an actual pullup move. Going down halfway was interesting as well. Stopping the negative put the burn’n on my biceps and Lats. I’m going to start on the Bridge Series as I do these Pullups

Damn, didnt expect to get nine reps on the second set of those Half Pullups. Biceps are on fire though – Might’ve forgot to leave some in the tank for the next set — Not too shabby for the first time doing those I’d say? I still want to get my form much better doing the Jackknife Pulls. I honestly think the challenge of using the Rings makes it more fun, and obviously more intense.

Second to last set on those Angled Bridges, at ~ rep eight, that weakness started to creep in on me – ‘Hey you only need to get 10 reps, that’s what you got last time, therefore its OK this time also.’ Wouldn’t let that lil bastard influence me, I knew I could get at least one more rep, was a challenge though.

Hell yeah, got that done. For the last set once I got to six reps, I started my count over again, and TOLD myself that I just did six, That means I know I can get these last six.

Excellent workout today folks, I’m not hearing much from you guys, leave me a comment on how your routines are going? Any Achievements, or struggles, I want to hear them!

-Ban

Sets 1-6: Jump rope

• 3 min Jump Rope

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Warmup: Close Squats 

• 12 Close Squats
• 12 Close Squats

Set 1: Uneven Squats

• 7 Uneven Squats ( Left )
• 7 Uneven Squats ( Right )

Set 2:

• 9 Uneven Squats ( Left )
• 9 Uneven Squats ( Right )

Set 3:

• 11 Uneven Squats ( Left )
• 11 Uneven Squats ( Right )

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Warmup: Wall Handstands

• 30s Wall Handstand
• 40s Wall Handstand

Set 1: Wall Handstand

•  62s Wall Handstand

Set 2:

• 50s Wall Handstand

Set 3:

• 50s Wall Handstand

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Warmup: Horizontal Pulls

• 10 Horizontal Pulls
• 10 Horizontal Pulls

Set 1: Half Pullup

• 8 Half Pullups

Set 2:

• 9 Half Pullups

Set 3:

• 7 Half Pullups

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Warmup: Straight Arm Bridge

• 12 Straight Arm Bridges
• 12 Straight Arm Bridges

Set 1: Angled Bridges

• 10 Angled Bridges

Set 2:

• 11 Angled Bridges

Set 3:

• 12 Angled Bridges!

24th of July, 2012 — Workout — Lots!

Alright you crazy calisthenics freaks! Let’s see what you’re made of today.

Warming up with some good ol’ fashioned Jump Rope. I purchased a weighted rope today so it’ll be a good one for me.

OK, got that jump roping out-of-the-way. Man that weighted rope sure swings around a lot faster, It’s got ball bearings in it. Nice upgrade from my old rope one.

Starting things off with some Wall Handstands. Been a bit since I’ve worked on them so I’d rather get them done before my wrists give out on me!

Not too much to blog on while doing the Bridge & HSPU series today. Shooting to beat my numbers on both. I’m doing them simultaneously to save some time. Was so close to getting the 1 min on the first full Wall Handstand though. I was trying to balance it out too much instead of just get the time. It’s also really nice to feel my lower back get tight from doing the Straight Arm Bridges. I want a super strong spine!

I knew I could get it! Unfortunately my wrist strength was what held me back this time. Could only manage to get to 45s on the last set. A little disappointing but I cant be too upset. There is no regression, and I havent done them in a while. Nobody or anything I can get mad about. Just need to be more consistent with them and I’ll get there. At least there was some progress!

Moving onto the Hanging Bent Leg Raises in the Leg Raise series. Shouldnt be too much different from the Hanging Knee Raises, just a bit harder at first. Warming up with the Hanging Knee Raises.

I’m almost positive I could reach my goal of 12 reps if I hadnt been working out my shoulders so much already. I will admit that they’re a lot more brutal than the regular Hanging Knee Raises. Nothing my core can’t handle though. I feel as though I’m getting stronger every time I workout. From my grip strength holding myself up there for that long, to holding the Hanging Bent Leg Raise at the top. Its very nice to feel. To top it off, during my last softball game I was explaining to a teammate what a pistol squat was and how I was demonstrating how I would do them with the ball, and I was able to do a full Pistol Squat ( both legs ) without the help of the ball! Felt so good to do that and be able to demonstrate the power of Calisthenics, in particular Convict Conditioning. It has not only strengthened my joints, but also just given me brute force strength. Stick with it my friends, it will pay off!

Time for the last set of these Hanging Bent Leg Raises – Going to push myself and not give in ( unless my form goes south ) – I want those 12 reps!!

Well as you can see, I didnt quite make it to my goal of 12 reps – Thats OK! – I knew my form was going to go south if I kept going, and like I’ve said before ‘Perfect practice makes perfect.’ No use in doing it if I’m doing it wrong. I’ll get it next time 🙂

How was your workout today? Leave me your comments, concerns, progress anything you want – You keep me motivated, and I keep you motivated!

-B

Set 1 – 6:

• 3min Jump Rope

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Warmup: Crow Stands

• 30s Crow Stands
• 30s Crow Stands
• 30s Wall Handstand

Set 1: Wall Handstands

• 58s Wall Handstand

Set 2:

• 61s Wall Handstand

Set 3:

• 45s Wall Handstand

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Warmup: Straight Arm Bridges

• 12 Straight Arm Bridges
• 12 Straight Arm Bridges

Set 1: Angled Bridges

• 10 Angled Bridges

Set 2:

• 10 Angled Bridges

Set 3:

• 10 Angled Bridges

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Warmup: Hanging Knee Raises

• 12 Hanging Knee Raises
• 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

• 8 Hanging Bent Leg Raises

Set 2:

• 9 Hanging Bent Leg Raises

Set 3:

• 10 Hanging Bent Leg Raises

14th of July, 2012 — Workout — HSPU, Bridge’s, & Squats

Starting things off with some Crow Stands.

Holy cow those Uneven Squats are pretty hard! No joking with those things. It’s nice to feel the burn on my thighs. I’m a bit cautious with my Right leg though because of the Knee.

I seem to be a bit more flexible in my left ankle as well. Sometimes I will lose my balance doing these with my Right foot because the ankle is much tighter.

By the third set things were golden with those Uneven Squats. I stretched the right ankle and calf muscles before the last one, and it seemed to make it much easier. Everything went smoothly with that one, and I was able to crank out eight reps for each leg. Not too shabby for never attempting them before I feel.

For some cardio work today I jumped rope for four, three-minute rounds. Haven’t done much cardio related activities and I get winded a lot easier than I should I’ve noticed.

Nice to see my Angled Bridge rep’s increasing. I can feel my spine getting more and more flexible every time I do a Bridge exercise. I need to get a bit more consistent with them though to really see the progress.

Warmup: Crow Stands

• 30s Crow Stand
• 30s Crow Stand

Set 1: Wall Handstand

• 30s Wall Handstand

Set 2:

• 40s Wall Handstand

Set 3:

• 45s Wall Handstand ( With one fall )

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Warmup: Close Squats

• 12 Close Squats
• 12 Close Squats

Set 1: Uneven Squats

• 4 Uneven Squats ( Left )
• 4 Uneven Squats ( Right )

Set 2:

• 5 Uneven Squats ( Left )
• 5 Uneven Squats ( Right )

Set 3:

• 8 Uneven Squats ( Left )
• 8 Uneven Squats ( Right )

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Warmup: Straight Bridges

• 12 Straight Bridges
• 12 Straight Bridges

Set 1: Angled Bridges

• 10 Angled Bridges

Set 2:

• 10 Angled Bridges

Set 3:

• 10 Angled Bridges

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Set 1: Jump Rope

• 3 Min Jump Rope

Set 2:

• 3 Min Jump Rope

Set 3:

• 3 Min Jump Rope

9th of July, 2012 — Workout — Pullups, Squats, Bridges & Pushups

Seems as though these guys are the only one’s I get around too. I’m going to have to get some Bridge work in today somehow.

Warmup: Horizontal Pulls

• 10 Horizontal Pulls
• 10 Horizontal Pulls

Set 1: Jackknife Pulls

• 12 Jackknife Pulls

Set 2:

• 12 Jackknife Pulls

Set 3:

• 11 Jackknife Pulls

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Warmup: Full Squats

• 12 Full Squats
• 12 Full Squats

Set 1: Close Squats

• 12 Close Squats

Set 2:

• 12 Close Squats

Set 3:

• 12 Close Squats

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Warmup: Straight Bridges

• 12 Straight Bridges
• 12 Straight Bridges

Set 1: Angled Bridges

• 8 Angled Bridges

Set 2:

• 8 Angled Bridges

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Warmup: Wide Grip Pushups

• 12 Wide Grip Pushups ( four seconds up & down )
• 12 Wide Grip Pushups ( four seconds up & down )

Set 1: Uneven Pushups

• 10 Uneven Pushups ( Right )
• 10 Uneven Pushups ( Left )

Set 2:

• 12 Uneven Pushups ( Right )
• 12 Uneven Pushups ( Left )

23rd of June, 2012 — Workout — Pushups, Leg Raises, HSPU, & Bridges

Today I’m going to get a few of the workouts that I’ve missed over the past week or so. I’m considering consolidating the exercises into a Mon / Wed / Fri workout series for the sake of it being summer and I want to go out and enjoy the weather! I keep finding it harder and harder to turn down requests from friends and family to partake in activities because by the time I’m done working out after work they’re finishing up.

Anyway … Starting things off with my favorite – Pushups.

Feeling pretty strong today so far. The warmup went off with no issues, although there was a car accident right outside of my apartment so there’s that.

Again, with all my workouts, I’m taking 120s rest between sets.

I like these Uneven Pushups, I’m not too sure why though. They don’t seem to be doing much for me at the moment, although I’m only on the Beginner standard. I’m going to have to go purchase a basketball though for these, as I’m only using text books today.

I also don’t have my olympic rings at the place I’m at today, so I’m going to have to try to do the Hanging Knee Raises with a pullup bar. It won’t be as effective, but nonetheless an ab workout.

I much rather prefer the pullup bar method – It could be that because when I use the rings, I’m holding onto the knots that hold the rings up, and those kill my hands from squeezing so hard on them. While using the pullup bar though, I’m able to get a nice grip on the bar and it seems to ease the pain in my hands.

Let me tell you what those Crow Stands are brutal for not having done them in almost two weeks. I couldn’t believe when I checked my log’s that it bad been since the sixth of June last time I did the HSPU series. Talk about slacking off … Kind of made me mad at myself honestly. No way I’m going to be able to progress if I can’t stay consistent with them.

During my rest time’s I’m trying to get at least the warmups for the next exercise done so I can get finished up early and be able to enjoy the day.

Doing all of these hangs, pushups, handstand’s is for sure putting a workout on my shoulders today. I’m not sure if it was such a good idea to do this series together like this as they all seem to work the relatively same muscle groups.

These Wall Handstands are so much fun though. I can’t wait ’til I’m able to balance them and stand longer with them. Something about being upside down like that that’s enjoyable for me. Can you do walk on your hands?

The Angled Bridges aren’t too shabby. I can definitely feel it working my lower back and strengthening the muscles surrounding the spine. It’s actually quite refreshing, as I’ve never had those muscles specifically targeted and worked. I’m getting stronger RAWR!!!

I’m thinking that I could’ve completed all 12 reps if I hadn’t done so much with my wrists already today. Those Crow Stands and Wall Handstands take their toll on my wrists. Maybe that’s why I haven’t done these workouts in a couple of weeks … I’m going to stick with that. But no more excuses!

HOWS YOUR WORKOUT TODAY?! — Leave me some comments on what you accomplished today

Warmup: 

• 12 Full Pushups ( 20lbs )
• 12 Close Pushups ( 20lbs )

Set 1: Uneven Pushups

• 5 Uneven Pushups ( Left )
• 5 Uneven Pushups ( Right )

Set 2:

• 5 Uneven Pushups ( Left )
• 5 Uneven Pushups ( Right )

Set 3:

• 5 Uneven Pushups ( Left )
• 5 Uneven Pushups ( Right )

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Warmup: Straight Leg Raise

• 20 Straight Leg Raises
• 20 Straight Leg Raises

Set 1: Hanging Knee Raises

• 10 Hanging Knee Raises

Set 2:

• 12 Hanging Knee Raises

Set 3:

• 12 Hanging Knee Raises

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Warmup: Crow Stands

• 30s Crow Stands
• 60s Crow Stands

Set 1: Wall Handstands

• 30s Wall Handstand

Set 2:

• 30s Wall Handstand

Set 3:

• 35s Wall Handstand

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Warmup: Straight Bridges

• 12 Straight Bridges
• 12 Straight Bridges

Set 1: Angled Bridges

• 8 Angled Bridges

Set 2:

• 8 Angled Bridges

Set 3:

• 8 Angled Bridges

7th of June, 2012 — Workout — Pullups & Squats

I wasn’t able to blog while I was working out today but here’s the stats:

Check back tomorrow for the video’s of the past two day’s workouts 🙂

Warmup: Horizontal Pull

• 10 Horizontal Pulls
• 10 Horizontal Pulls

Set 1:

• 14 Horizontal Pulls

Set 2:

• 12 Horizontal Pulls

Set 3:

• 12 Horizontal Pulls

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Warmup: Supported Squats

• 20 Supported Squats
• 20 Supported Squats

Set 1: Half Squats

• 10 Half Squats

Set 2:

• 15 Half Squats

Set 3:

• 20 Half Squats

6th of June, 2012 — Workout — HSPU & Bridge’s

Today’s workout is going to be fun. I’m onto the next step of the Hand Stand Pushup routine!

These Crow Stands put a definite strain on my wrists. I might wrap them up next time just for some extra support. I’m also considering doing them on my knuckles as my wrists are much stronger that way from boxing.

I like doing these Wall Handstand much more, than the Wall Headstands. It definitely makes a lot more blood rush to my head doing it this way though haha. This second set I’m going to be doing on my fists as noted prior.

OK, so the fists didnt work out so well for the Wall Handstands. I had a tough time getting them stable, I was on a light incline while trying this though. Keep checking back for updates! These are much more difficult that I imagined! Thankfully I’ve the drive and perseverance to stick with it.

ROUND II

Short Bridges are still cake, although they do provide an excellent warmup for my lower back. I’m only taking 30 second rests between the warmup sets. I was looking forward to moving onto the next step, but upon checking the book it says to be able to complete 40 reps of the Straight Arm Bridges! Ugh, probably at least a week or two more before I’m able to crank out three sets of that – if not longer as I seem to keep missing these days.

Was able to get to 32 reps on the first set of Straight Arm Bridges. I was starting to struggle towards the end, but I pushed myself a bit. I couldn’t see very well, but it felt like my form was still pretty solid. 40 reps for three sets is definitely going to be a nice challenge to overcome! Anyone else feel this in their hamstrings?

Warmup: Crow Stands

• 30 Second Crow Stand
• 60 Second Crow Stand

Set 1: Wall Handstand

• 30 Second Wall Handstand

Set 2: 

• 30 Second Wall Handstand

Set 3:

• 30 Second Wall Handstand

Set 4: 

• 30 Second Wall Handstand

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Warmup: Short Bridge

• 50 Short Bridges
• 50 Short Bridges

Set 1: Straight Arm Bridge

• 32 Straight Arm Bridges

Set 2:

• 27 Straight Arm Bridges

Set 3:

• 25 Straight Arm Bridges

Workout Video: 180s Wall Headstand / 165s Crow Stand & 100 Short / 65 Straight Bridges