14th of February, 2014 — Workout — Wide Grip Pullups, Rows, Sandbag Curls & Lawnmowers

Convicts!

It was above freezing today and it felt so good to get out and toss my rings up on some trees again ūüôā HOT DAMN I miss that. On a side note, I forgot to zip up my pocket with my phone in it and it fell in the snow pile, which sucked because I had to dig it out haha. About half a foot of fresh powder dropped last night. Ah well.

The Wide Grip Pullups & Rows were outside so I only had a two minute rest time between sets for those as it was a bit chilly out. The rest of the sets were a three minute rest period.

STAY STRONG!

-B

Wide Grip Pullups:

  • 10 Wide Grip Pullups
  • 10 Wide Grip Pullups
  • 7 Wide Grip Pullups

______________________________________

Rows:

  • 10 Rows
  • 10 Rows
  • 10 Rows

______________________________________

Sandbag Curls:

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls

______________________________________

Lawnmowers:

  • 10 Lawnmowers ( Left & Right )
  • 10¬†Lawnmowers ( Left & Right )
  • 10¬†Lawnmowers ( Left & Right )

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

22nd of January, 2014 — Workout — Wide Grip Pullups, Rows, Let Me In’s & Sandbag Curls

Busy busy tonight folks here’s what was accomplished. Was out in the damn snow with it being seven degrees out … what’s your excuse again?

 

My gym today

 

I cut my rest time down to 30 seconds between sets because it WAS FREEZING!

STAY STRONG!

-B

Wide Grip Pullups:

  • 10 Wide Grip Pullups
  • 8 Wide Grip Pullups
  • 6 Wide Grip Pullups

____________________________________________

Rows:

  • 10 Rows
  • 6 Rows
  • 7 Rows

____________________________________________

Let Me In’s ( Came inside to do these ):

  • 10 Let Me In’s
  • 10 Let Me In’s
  • 10 Let Me In’s

____________________________________________

Sandbag Curls ( Inside for these also ):

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls

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 ūüôā

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

16th of January, 2014 — Workout — Wide Grip Pullups, Rows, Let Me In’s & Sandbag Curls

Hey Convicts,

I forgot to mention in my last post that I’m now on the Strength Block of the YAYOG 1st class program, meaning it’s Interval training.

ITS RING DAY BABY!!! I found a spot outside thats kind of covered!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Albeit, its 20 something out so it’ll be a bit chilly but its so worth it. I LOVE ME SOME RING TIME!

Well hot damn those Sandbag Curls were a lot more intense than I had anticipated. They were the last workout of the day, but I didnt think 70lbs of sand would be that difficult, especially because I was using both arms. Maybe I’m a lot weaker than I thought haha. Good thing I’m working out then right?

I absolutely missed doing my Pullups¬†though. The burn from those is only second to the abdominal burn. I love them both … for some strange reason. Guess I’m just crazy I suppose. Do you like the burn?!

It was surprisingly not too cold out once I got the blood pumping. The first few sets of the Pullups were a bit rough, but after I got them going, it was all good. I was also shadow boxing during my rest times, so that probably helped get the blood pumping.

BAM! Leave me some love with how your workouts were are going, if you’re struggling, you know the usual jazz.

STAY STRONG!

-B

Wide Grip Pullups ON THE RINGS!:

  • 10 Wide Grip Pullups
  • 10 Wide Grip Pullups
  • 6 Wide Grip Pullups

___________________________________________________________

Rows ALSO ON THE RINGS!:

  • 10 Rows
  • 10 Rows
  • 10 Rows

___________________________________________________________

Let Me In’s … you guessed it ON THE RINGS!:

  • 10 Let Me In’s
  • 10 Let Me In’s
  • 10 Let Me In’s

___________________________________________________________

Sandbag Curls ( not on the rings haha ):

  • 5 Sandbag Curls
  • 3 Sandbag Curls
  • 3 Sandbag Curls

8th of January, 2014 — Workout — Military Pushups, Sandbag Rows, Military Presses, Let Me In’s

How you doin’ ūüėČ

Whats up you crazy¬†Convicts! Surviving this excellent weather we’re having eh? With so many international viewers of this amazing blog, I’m sure some of you lucky ducks are! We got into the double digits today though, so that was pretty awesome. Almost busted out the shorts … haha I’m so funny right? I know, I know I am. How lucky of my girlfriend is to hear such amazing jokes all the time. I’d be jealous of her if I wasnt me … OK I’m getting out of control.

BACK TO BUSINESS

I’m going to whine about not having my rings and all that jazz setup again because, well, I miss using them. I feel like my progress is sinking with my¬†Levers¬†and my¬†Planche Pushup progress. Not only feel, but I know its diminishing … I digress. I’ll get it back right? Right.

The¬†You Are Your Own Gym is still an amazing program for what limited resources I’ve available to me right now so I’ll take it. Better something than nothing right? I like how ask these questions, and pppretty much nobody answers! I’m thankful for all of you followers though, and hopefully I inspire at least one of you occasionally to kick it up a notch, and get out there and progress towards your goals. I know this blog is mainly for my own ‘fun’, but I do appreciate you all. As you can see from my last post I had over 15k of you view this blog last year alone. Not bad for no promotion other than tagging my posts and search engines. I occasionally post something on a forum and link back to this, but overall you guys just seem to find me. It’s kind of like a small multinational little community we’ve got going on here. I’ve been toying with the idea of setting up the site for real, and opening up a forum.¬†Would anyone be interested in that?

STAY STRONG!!

-B

Military Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7¬†Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1¬†Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4¬†Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1¬†Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4¬†Military Pushups

______________________________________________

Sandbag Rows:

  • 1 Sandbag Row
  • 2 Sandbag Rows
  • 3 Sandbag Rows
  • 4 Sandbag Rows
  • 5 Sandbag Rows
  • 6 Sandbag Rows
  • 7 Sandbag Rows
  • 8¬†Sandbag Rows

______________________________________________

Military Presses:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8¬†Military Presses

______________________________________________

Let Me In’s

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8¬†Let Me In’s
  • 7 Let Me In’s
  • 6 Let Me In’s
  • 5¬†Let Me In’s

 

7th of January, 2014 — Workout — Alternating Side Lunges / One-Leg Romanian Deadlifts, Sandbag Squats & Russian Twists

Convicts!

How’re y’all doing today? A nice balmy high of seven degrees today, what an excellent temperature to go outdoors and get all sweaty right? HA!

Yeah … I’m absolutely staying inside for the ol’ workout today – I know, go figure right? It’ll be a good one regardless. My damn’d hammy’s are still sore from those¬†One-Leg Romanian Deadlifts from last time still. Going to need to warm them up a bit. I foam rolled them out last night which felt PAINFUL awesome!

I miss my rings =(

I think that my ol’ Dip / Pullup station that I had at my old apartment will fit in this one, but there’s basically no room unfortunately. It’s fairly cramped at the moment, but thankfully I dont have a lease at this place, I’m just chillin here ’til I can find my own. Moving sucks, especially in the middle of the winter, and especially for the third time in six months.

/rant

Today’s workout will be kick A though.¬†How’s your workouts coming along?¬†

In the words of the most famous italian plumber …. here We GO!

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

  • 1 Side Lunge ( Left & Right )
  • 2 Side Lunges ( Left & Right )
  • 3 Side Lunges ( Left & Right )
  • 4 Side Lunges ( Left & Right )
  • 5 Side Lunges ( Left & Right )
  • 6¬†Side Lunges ( Left & Right )

______________________________________

Alternating 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 )
  • 7¬†One-Leg Romanian Deadlifts ( Left & Right )

______________________________________

Sandbag Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 7¬†Sandbag Squats

  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4¬†Sandbag Squats

______________________________________

Russian Twists:

  • 1 Russian Twist
  • 2 Russian Twists
  • 3 Russian Twists
  • 4 Russian Twists
  • 5 Russian Twists
  • 6 Russian Twists
  • 7 Russian Twists
  • 8 Russian Twists
  • 9 Russian Twists
  • 10 Russian Twists
  • 11 Russian Twists
  • 12 Russian Twists
  • 13¬†Russian Twists

  • 12¬†Russian Twists

5th of January, 2014 — Workout — Wide Grip Pushups, Sandbag Rows, Military Presses & Let Me In’s

BA BA BA BAMMM!!!

Hot damn I forgot how much I love working out. I also forgot how much discipline that’s needed as well as perseverance. That was rough towards the last few minutes of the Sandbag Rows & Let Me In’s.

I’m definitely feeling better though so that also helps ūüôā I really need to find a way to get my¬†Overcoming Gravity routine back. I’m a bit limited with the damn’d winter killing all my good tree spots. I RRRRRRRRReally cant bring myself to get a gym membership just so I can do my Calisthenics & Rings workouts haha. Hmmm.. maybe I can find a gymnastics gym around here. That might be my best bet for the winter.

How’re y’all doing Convicts?!

STAY STRONG!

-B

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
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5¬†Wide Grip Pushups

  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1¬†Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3¬†Wide Grip Pushups

________________________________________

Sandbag Rows:

  • 1 Sandbag Row
  • 2 Sandbag Rows
  • 3 Sandbag Rows
  • 4 Sandbag Rows
  • 5 Sandbag Rows
  • 6 Sandbag Rows
  • 7¬†Sandbag Rows

  • 6 Sandbag Rows
  • 5 Sandbag Rows
  • 4 Sandbag Rows
  • 3 Sandbag Rows
  • 2 Sandbag Rows
  • 1¬†Sandbag Row
  • 2 Sandbag Rows
  • 3¬†Sandbag Rows

  • 2¬†Sandbag Rows

________________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6¬†Military Presses

  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1¬†Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4¬†Military Presses

  • 3 Military Presses
  • 2 Military Presses
  • 1¬†Military Press
  • 2 Military Presses
  • 3¬†Military Presses

________________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6¬†Let Me In’s

  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1¬†Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4¬†Let Me In’s

  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1¬†Let Me In
  • 2¬†Let Me In’sS