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

15th of January, 2015 — Workout — Bulgarian Split Squats, Side Lunges, Sandbag Squats, One-Leg Romanian Deadlifts

My fellow Convicts!

Good day to be working out dont ya think? Hope you’re all striving and reaching your goals. I’ve a busy evening, and only had a minute to write out a bit today, so enjoy the evening if its your day off, and kick some A  if you’re working out today.

STAY STRONG!

-B

Bulgarian Split Squats:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

_____________________________________________________

Side Lunges:

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 Sangbad Squats

______________________________________________

One-Leg Romanian Deadlifts:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips on Rings

Wide Grip L-Sit Pullups

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

Dips:

Set 1:

  • 9 Dips

Set 2:

  • 6 Dips

Set 3:

  • 5 Dips

__________________________________________________________________________

Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises


Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: One-Leg Romaian Deadlifts 

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts  ( Right )

Set 3: Bulgarian Split Squats With Calf Raises

  • 10 Alternating Back Lunges ( Left )
  • 10 Calf Raises
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 4: Full Body Squats with Calf Raises

  • 10 Full Body Squats
  • 10 Calf Raises

Set 5: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 6: One-Leg Romanian Deadlifts

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ( Right )

2nd of September, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Utilizing MovNat Techniques, Precision Jumping Utilizing MovNat Techniques, Transverse MovNat Techniques, Rows, Front / Back Levers, Calf Raises, Wide Grip L-Sit Pullups, Hand Walks, Dips, Tuck Planche Pushups

My Favorite Convicts!!!

How’re all you crazies doing? I know you’ve missed me, I havent been absent ( well with my log I’ve ). I did have a few days I missed writing things down, but I’ve been busy so its OK! I’m BACK! Oh and to you fellow American’s Happy Labor Day. Woot, a day off of work is never anything to complain about, especially if you use it to grill with the fam and get a solid workout in.

My workout progress has been a bit lacking as I’ve started a meetup group and have been doing group workouts using … you guessed it Calisthenics & MovNat training! I’m going for my certification in a couple weeks and couldnt be happier. Things are progressing in my pursuit of my dream of training others with Calis workouts & focusing on natural movement to accomplish those goals.

ANYWAY … hope you’re all doing well and progressing nicely, would be nice if you’d drop me a line or two with an update as I do care. Even if you’re struggling, leave me some love below, or contact me directly. I’m toying with the idea of some skype or remote training as soon as I’m certified, so keep checking back for updates as I’m sure I’ll be able to give you fine folks who’ve been following me for some time now, some sessions on the house 🙂

STAY STRONG!

-B

Cardio:

We ran .64 miles four times ( Two session of workouts ) for a total of 2.56 Miles … not bad!

______________________________________________________________________________________________

Leg Work: Bulgarian Split Squats & Box Jumps

Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: Box Jumps

  • 10 Box Jumps
  • 10 Box Jumps

______________________________________________________________________________________________

Balance Work: MovNat Techniques


Set 1:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

Set 2:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

______________________________________________________________________________________________

Precision Jumping:


Set 1:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 2:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

______________________________________________________________________________________________

Transversing the Overhead Parallel Bars:


Set 1:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
  • Same deal, only using the MovNat Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

Set 2:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
  • Same deal, only using the MovNat Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

______________________________________________________________________________________________

 Rows & Advanced Front / Back Tuck Levers:


Set 1:

  • 8s Advanced Tuck Back Lever
  • 10 Rows

Set 2:

  • 10s Advanced Tuck Front Lever
  • 10 Rows

______________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

______________________________________________________________________________________________

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

______________________________________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 2:

  • Hand walk the length of the bar’s
  • 10 Dips

______________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 6.5 Tuck Planche Pushups

Set 2:

  • 5.5 Tuck Planche Pushups

19th of August, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Work, Precision Jumping, Side Swing & Forward Swing Traverse, Overhead Ladder’s, Rows, Calf Raises, L-Sit Pullups, Dips, Hand Walk’s, Tuck Planche Pushups

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!

Today’s workout was awesome … well most of them are awesome, but today’s was particularly awesome for me I’d say.

I’ve recently started a meetup.com gruoup for alternative / unconventional training in the town I live in. I’ve had a few of my friends sign up just who’ve been wanting to workout, and it’s been pretty fun to ‘train’ them.  I’ve been able to incorporate some of my MovNat techniques, and I really can’t wait for my class / certification in September! It’s absolutely going to help me by working and incorporating it into my workouts right now. I always learn better when I’m teaching, it makes me really have to know what I’m talking about.

Anyway, it was four of us today and it was an excellent workout. We had Balancing, Jumping, Strength, Cardio, Traversing overhead Parallel Bars. It was intense. I’m glad to’ve had others there I could push and test their limits.  The trail we used was down by the waterfront and it had different Calisthenics stations set at different intervals. We would run down the trail, then turn around and hit up the stations on the way back, a total of three times …. ah, just check out the workout below

STAY STRONG!!

-B

Cardio:

We ran approximately .64 miles x four. For a grand total of …. 2.56 Miles!

______________________________________________________________________________

Legs work:

Set 1:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2:

  • 20 Box Jumps

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

_____________________________________________________________________________

Balance work:

Set 1:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the MovNat Pivot Reverse Technique
  • Three times up and down the beam, using the MovNat Cross Reverse Technique

Set 2:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the MovNat Pivot Reverse Technique
  • Three times up and down the beam, using the MovNat Cross Reverse Technique

Set 3:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the MovNat Pivot Reverse Technique
  • Three times up and down the beam, using the MovNat Cross Reverse Technique

___________________________________________________________________________

Precision Jumps:

Set 1:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 2:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 3:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

__________________________________________________________________________

Transversing the Overhead Parallel Bars:

Set 1:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse

Set 2:

  • Same deal, only using the MovNat Forward Swing Traverse

Set 3:

  • Lastly, using both bars with the Overhead Ladder Technique

__________________________________________________________________________________________

Rows:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 3:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

_____________________________________________________________________

Wide Grip L-Sit Pullups on the Rings:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 10 Wide Grip L-Sit Pullups

_____________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 2:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 3:

  • Hand walk the length of the bar’s
  • 10 Dips

________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 5 Tuck Planche Pushups

Set 2:

  • 4.5 Tuck Planche Pushups

Set 3:

  • 4 Tuck Planche Pushups

9th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey o’ Convicts,

Another smashing day to crank out some bodyweight workouts I’d have to say. A bit humid for me, but that’s no excuse. Getting back into the swing of things is nice 🙂 I LOVE ENDORPHINS!! I had a nice experience today while working out. I’m not sure if I mentioned, but I’m currently working out at a playground down the road from my new apt. I’ve never seen anybody there, playing or utilizing the fields or anything … actually rather sad. Anyway, there’s this cute girly who seems to run at the same time that I’m out there on my rings, and today I noticed that she tried to avoid looking at me, but right before she was out of sight, she turned around and I caught her eye and she smiled. Now, I’m sure my current girly wouldnt appreciate that, but I sure as hell did. Gave me some more ammo in the motivation gun, not that I’ve been lacking too much of that recently. That short break absolutely made me miss working out, and the feeling it gives me. Everything about it is amazing, in my opinion.

How’re you all doing?! Leave me some love below and as always …

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:

  • 26s Wall Handstand — 0s Freestanding
  • 11s Wall Handstand — 0s Freestanding
  • 21s Wall Handstand — 2s Freestanding
  • 23s L-Sit ( On Rings )
  • 21s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 11s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: 

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

7th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey Convicts,

Round II of all the rings fun. Damn it feels good to workout again. I dont think I can say it enough. The time off was killing me! Numbers are still low, but I can’t be too discouraged as it’s only the second day back.

Regardless, I got some MovNat training in yesterday along with my softball. I’m absolutely exhausted tonight though. I really pushed myself, and I also brought back the three set’s. That third set of Wide Grip Pull’s definitely tested my willpower. After the second set,  I wanted to call it quits, but stuck it out. Again, the numbers were a bit lacking, but I’ll get them 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:

  • 21s Wall Handstand — 0s Freestanding
  • 18s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 22s L-Sit ( On Rings )
  • 20s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 5s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 8 Dips

Set 2: 

  • 6 Dips

Set 3: 

  • 5 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 8 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: 

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

12th of February, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Today’s workout is Interval Sets

-B

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

Set 1:

  • 12 Bulgarian Split Squats ( Left )
  • 12 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:

Set 1:

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

Set 2:

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

Set 3:

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

_________________________________________________

Toyotas ( Three second pause at the bottom ):

Set 1:

  • 12 Toyotas

Set 2:

  • 12 Toyotas

Set 3:

  • 12 Toyotas

_______________________________________________________

One-Leg Romanian Dead Lifts:

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:

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

6th of January, 2013 — Workout — Bulgarian Split Squats, Side Lunges & One-Leg Romanian Dead Lifts

Hey Convicts,

Busy tomorrow with some fun activities after work, so I’ll catch y’all on Tuesday! Stay Strong

-B

Bulgarian Split Squats: ( Three second pause & backpack full of books )

Set 1:

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

Set 2:

  • 11 Bulgarian Split Squats ( Left )
  • 11 Bulgarian Split Squats ( Right )

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

________________________________________________________________

Side Lunges: ( Four second pause & backpack full of books )

I went and strained my Right Hammy. Gonna take a breather from these for a bit now.

Set 1:

  • 8 Side Lunges ( Left )
  • 6 Side Lunges ( Right )

___________________________________________________________________

One-Leg Romanian Dead Lifts:

These aren’t hurting my Right Hammy, its more of the inside of the Hammy ( Dont know all the names of them yet, couple more units in my CPT  course )

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:

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

 

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 )