24th of January, 2014 — Workout — Wide Grip Pushups, Military Press, Close Grip Pushups, Dips, Leg Lifts, Supermans, Bicycles, & Hyperextensions

CONVICTS!

Going to crank out two days worth of work today BECAUSE I CAN! I also took the full package of pre-workout that came as a sample with my protein powder. Didnt realize it was two servings … whatever. Just super itchy today!

Was a fantastic workout today, I felt like one day a week for the pushing exercises was a bit weak, especially because ten reps isnt really a challenge … I’m psyched for the Power Block next week. I’ll be even more psyched once I can get my RING ROUTINE BACk! ( Yes I’m still a bit pumped up even after my workout )

I will say that those Hyperextensions at the end were rough. I had to dig down and persevere to get those last three reps, with good form of course.

How’re you all doing with your workouts? Until next time convicts!

STAY STRONG!

-B

Decline Wide Grip Pushups:

  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups

________________________________

Military Presses:

  • 10 Military Presses
  • 10 Military Presses
  • 10 Military Presses

________________________________

Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10 Close Grip Pushups
  • 10 Close Grip Pushups

________________________________

Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

________________________________

Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

________________________________

Supermans ( Three second pause at the top ):

  • 10 Supermans
  • 10 Supermans
  • 10 Supermans

________________________________

Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )

________________________________

Hyperextensions ( Hands to the side, three second pause at top ):

  • 10 Hyperextensions
  • 10 Hyperextensions
  • 10 Hyperextensions

 

20th of January, 2014 — Workout — Decline Wide Grip Pushups, Military Presses, Close Grip Pushups, Chair Dips

CONVICTS!

Week two of the Strength Block and rocking it hard. If I hadnt been so excited to workout I would’ve used my sandbag during most of them so that I could increase the difficulty. Ten reps was far too easy for strength training … Ah well I’ll be back to my rings routine soon enough and I CANT WAIT!

Oh one note, I was able to get 30 Dips again so that was a nice accomplishment. A bit rough on the last few though 😉

Time for din din though so this is all you baby birds get today.

STAY STRONG!

-B

Decline Wide Grip Pushups ( Three second down, explosion up ):

  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups

______________________________________________

Military Presses:

  • 10 Military Presses
  • 10 Military Presses
  • 10 Military Presses

______________________________________________

Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10 Close Grip Pushups
  • 10 Close Grip Pushups

______________________________________________

Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

14th of January — Workout — Decline Pushups, Military Presses, Close Grip Pushups, Dips

Well well well ….

If it isn’t my favorite convicts. How’re you fellow calis enthusiasts doing today? I know you’re doing well, its just a formality. It’s bittersweet being back, had a nice little trip down to the island that is long for the weekend. I had a good time, but I miss you all … really I did! OK, so I didnt really miss you all that bad, but I sure as hell did miss posting on what was accomplished.

I’m a bit disappointed on how my measurements came out, but I know that they’ll get back to where they once were. I also miss my ring workout so bad ( I think I’ve mentioned this in every post haha ).

Anyway, onto Block II – Strength block. Incase you missed the previous posts I’m doing the Intermediate routine from You Are Your Own Gym again until I can figure out  a way to get back to my Overcoming Gravity routine. I’ve heard rumors that author Steven Low is almost finished with his Overcoming Gravity II.

I’ve some final touches on my program to work out, so I’ll leave you with that.

STAY STRONG!

-B

P.s. The strength block is Interval training.

Decline Pushups:

  • 12 Decline Pushups
  • 12 Decline Pushups
  • 12 Decline Pushups

______________________________________________________

Military Presses:

  • 12 Military Presses
  • 12 Military Presses
  • 12 Military Presses

______________________________________________________

Close Grip Pushups ( a.k.a. Diamond Pushups ):

  • 12 Diamond Pushups
  • 12 Diamond Pushups
  • 12 Diamond Pushups

______________________________________________________

Dips:

  • 9 Dips
  • 10 Dips
  • 10 Dips

11th of February, 2013 — Workout — Wide Grip & Full Pushups, Military Presses & Half HSPU / Overhead Presses, Close Grip Pushups & Dips

Today’s workout is Super Sets

-B

Wide Grip Pushups ( Elevated feet ) & Full Pushups:

Set 1:

  • 5 Wide Grip Pushups
  • 12 Full Pushups

Set 2:

  • 5 Wide Grip Pushups
  • 12 Full Pushups

_______________________________________________________________

Military Presses ( Elevated feet ) & Half HSPU / Overhead Press:

Set 1:

  • 5 Military Presses
  • 2 Half HSPU’s

Set 2:

  • 5 Military Presses
  • 12 Overhead Presses ( Left )
  • 12 Overhead Presses ( Right )

______________________________________________________________

Close Grip Pushups ( Elevated Feet ) & Dips:

Set 1:

  • 5 Close Grip Pushups
  • 7 Dips

Set 2:

  • 5 Close Grip Pushups
  • 6 Dips

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

___________________________________________________

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

____________________________________________________

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

___________________________________________________

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

__________________________________________________

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

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 )

 

23rd of December, 2012 — Workout — Full Pushups, Military Presses, Close Grip Pushups & Dips

I’m starting weeks three & four in the You Are Your Own Gym routine a day early, as its going to be Christmas in two days. I figured I could get the first two days done ahead of time so that on Christmas I’ll be able use it as my relaxing day – and plus, its a new Routine these next two weeks, and I just can’t wait to start them! So in the every so wise words of Mario: HERE WE GO!

Like I said, this is going to be new. No more Ladder workouts, its all Interval Sets. According to the book, these next two weeks are focused on Strength.

These are kind of weird, because I finish the 12 reps in like 40 seconds so then I’ve the rest of the three minutes to rest. Maybe I’m doing them wrong?

I’m starting to feel it now though after that second set of Close Grip Pushups. Triceps are a burnin’! The Dips are going to be brutal. In the book it says to do them assisted, but I’m going full body weight with them. I want to see how hard I can push myself.

That first set of Dips wasn’t as bad as I anticipated. My Triceps and Shoulders were definitely on fire though from the Ninth – Twelfth rep. Hoping I can keep it up for these last two sets – Well as you can see I could only make it to the Eleven, but I’ll take that. Almost didnt even make that last one, had to focus real had to maintain good form.

Only able to crank out Eight for the last set, but I’m honestly glad I couldnt max out on all three sets. It now gives me something to strive for, for the next two weeks! I love to see progress, and Maxing out on all but two sets for the whole workout I’d have to say is pretty solid. My freaking arms are so tight now and hot damn do I love that feeling.

Enjoy your families, and just because its the holidays theres no excuses for not working out! Even its a modified few sets, ANYTHING is better than doing nothing, and honestly when was the last time you worked out and it made you feel worse?!

Stay strong Convicts!

-B

Set 1: Pushups ( Elevated Feet )

  • 12 Full Pushups

Set 2:

  • 12 Full Pushups

Set 3:

  • 12 Full Pushups

______________________________

Set 1: Military Press

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

____________________________

Set 1: Close Grip Pushups

  • 12 Close Grip Pushups

Set 2:

  • 12 Close Grip Pushups

Set 3:

  • 12 Close Grip Pushups

___________________________

Set 1: Dips

  • 12 Dips

Set 2:

  • 11 Dips

Set 3:

  • 8 Dips

9th of August, 2012 — Workout — Pushups, Leg Raises & Pullups

Ok convict’s here’s what I cranked out today. Still no Internet yet so I’m posting from my phone. Check back tomorrow for thoughts & formatting.

What keeps you motivated my friends?!

-B

UPDATE:

Up at my other apartment this weekend, so I’ll have the internet and be able to write out some of my thoughts. I don’t have my backpack full of weights at my new apartment so for the warmup of Close Pushups I decided to do them with my legs elevated to make it a little more difficult. They were not really too difficult though, if I don’t get my backpack soon, I’m thinking about putting my legs up on a much higher elevated surface, as well as incorporate the basketball in. Then again, I might be moving onto the next step of the Pushup progression – the Half One-Arm Pushups. 

As for the Leg Raises I’m thinking I’m going to be moving on to the next step of Hanging Frog Raises. The Hanging Bent Leg Raises are not giving me very much difficulty. If anything it’s more of my shoulders that need strengthened.

The Pullup’s I kind of figured would regress a bit. While at my last place I was using suspended rings, and it was rather difficult to keep my arms in the Pullup position. The more towards the ends of the sets, the more my wrists would turn into a Chinup position. With the new Pullup / Dip station my boss gave me, I wasn’t too surprised to see my rep count decrease – temporarily. Nothing to worry about, as now my muscle development will be more aligned with my goals. Also, I will be using more of a wide grip on the Pullups ( until I get to the Close Grip Pullups ) because I want my Lat’s much larger and defined.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

___________________________

Warmup: Close Pushups ( Decline )

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

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

Set 2:

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

Set 3:

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

_________________________

Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises

Set 2:

  • 12 Hanging Bent Leg Raises

Set 3:

  • 12 Hanging Bent Leg Raises

____________________________

Warmup: Jackknife Pulls

  • 12 Jackknife Pulls
  • 12 Jackknife Pulls ( Wide Grip )

Set 1: Half Pullups

  • 8 Half Pullups ( Close Grip )

Set 2:

  • 8 Half Pullups ( Close Grip )

Set 3:

  • 7.5 Half Pullups