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 🙂 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 )

10th of February, 2014 — Workout — Military Presses, Diamond / Wide Grip Pushups & Seated Dips

Crazy Convicts,

What happening homies?  I know you’ve missed me, how’re y’all doing? I had a busy past few days, hope you got your workouts in!

STAY STRONG!

-B

Military Presses:

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

• 7 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

_________________________________________________

Diamond Pushups:

• 1 Diamond Pushup
• 2 Diamond Pushups
• 3 Diamond Pushups
• 4 Diamond Pushups
• 5 Diamond Pushups

• 6 Diamond Pushups

• 5 Diamond Pushups
• 4 Diamond Pushups
• 3 Diamond Pushups
• 2 Diamond Pushups
• 1 Diamond Pushup
• 2 Diamond Pushups
• 3 Diamond Pushups

• 4 Diamond Pushups

• 3 Diamond Pushups
• 2 Diamond Pushups
• 1 Diamond Pushup
• 2 Diamond Pushups

• 3 Diamond Pushups

• 2 Diamond Pushups
• 1 Diamond Pushup
• 2 Diamond Pushups

___________________________________________________________

Seated Dips:

• 1 Seated Dip
• 2 Seated Dips
• 3 Seated Dips
• 4 Seated Dips
• 5 Seated Dips

• 6 Seated Dips

• 5 Seated Dips
• 4 Seated Dips
• 3 Seated Dips
• 2 Seated Dips
• 1 Seated Dip
• 2 Seated Dips
• 3 Seated Dips

• 4 Seated Dips

• 3 Seated Dips
• 2 Seated Dips
• 1 Seated Dip

______________________________________________

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

• 3 Wide Grip Pushups
• 2 Wide Grip Pushups
• 1 Wide Grip Pushup
• 2 Wide Grip Pushups

3rd of February, 2014 — Workout — Decline Wide Grip Pushups & Shove Off’s, Military Press & Thumbs Up, Elevated Close Grip Pushups & Dips

It’s time to crank out this snowy workout, dont you think?

Today’s workout will be Supersets! 

Yeah I never bothered updating the formatting on the last workout, mainly because I think I’m the only one who read this anyway 🙂 haha It’s all good, it’s mainly an outlet for my thoughts and log’s anyway. I’m just glad that you fine convicts are able to chime in on occasion.

Regardless, hope you’re all having a kick A workout and I wish you could join me one day 🙂

STAY STRONG!

-B

Decline Wide Grip Pushups & Shove Off’s:

Set 1:

• 4 Decline Wide Grip Pushups
• 10 Shove Off’s

Set 2:

• 4 Decline Wide Grip Pushups
• 10 Shove Off’s

____________________________________________________________________

Military Presses & Thumbs Up’s:

Set 1:

• 4 Military Presses
• 10 Thumbs Up’s

Set 2:

• 4 Military Presses
• 10 Thumbs Up’s

______________________________________________________________________

Elevated Close Grip Pushups & Dips:

Set 1:

• 4 Elevated Close Grip Pushups
• 10 Dips

Set 2:

• 4 Elevated Close Grip Pushups
• 10 Dips

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

_______________________________________________________

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

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

 

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

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

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

2013 in review

Not bad for a bunch of Convicts & Calisthenics freaks eh? Thanks to everyone who’s posted a comment or just stopped by to take a  look 🙂 Here’s to another exceptional year with all you crazy bastards, and to all the upcoming ones!

The WordPress.com stats helper monkeys prepared a 2013 annual report for this blog.

Here’s an excerpt:

The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 15,000 times in 2013. If it were a concert at Sydney Opera House, it would take about 6 sold-out performances for that many people to see it.

Click here to see the complete report.

1st of January, 2014 — Workout — Pushups, Sandbag Rows, Military Presses & Let Me In’s

Convicts.

Its been some time eh? I’ve taken a bit of time off from my workouts and I can absolutely tell. I’m a lot crankier, anxious, full of pent up energy. I’ve also lost muscle mass & strength, which are the biggest pains. I had injured myself a bit and it also started snowing and I got lazy for the holidays. I also moved again …

Sounds like a bunch of excuses. I’ve no excuse good enough, although the injury was the main reason that I took some time off … I just didnt anticipate it being this much!

REGARDLESS, it’s game time. Are you ready to kick some ass this year and achieve some goals? I’m not a new years resolution kinda guy, so don’t mistake this post as that. I will be cranking out the YAYOG 1st Class program to get back into the swing of things, and get my joints ready for the more intense Overcoming Gravity training which I miss terribly!

I’ll be back in a couple of days to post my current measurements and all that jazz, so check back to leave me some notes of encouragement!

That being said … STAY STRONG!

-B

Warmup:

• 10 Arm Circles Forward & Backwards ( Small, Medium, Large )

Pushups:

• 1 Pushup
• 2 Pushups
• 3 Pushups
• 4 Pushups
• 5 Pushups
• 6 Pushups
• 7 Pushups
• 6 Pushups
• 5 Pushups
• 4 Pushups
• 3 Pushups
• 2 Pushups
• 1 Pushup
• 2 Pushups
• 3 Pushups
• 4 Pushups
• 5 Pushups
• 4 Pushups
• 3 Pushups
• 2 Pushups
• 1 Pushup
• 2 Pushups
• 3 Pushups
• 4 Pushups
• 3 Pushups

_______________________________________________________

Sandbag Rows:

• 1 Row
• 2 Rows
• 3 Rows
• 4 Rows
• 3 Rows
• 2 Rows
• 1 Row
• 2 Rows
• 3 Rows
• 4 Rows
• 3 Rows
• 2 Rows
• 1 Row
• 2 Rows
• 3 Rows
• 2 Rows
• 1 Row
• 2 Rows
• 3 Rows
• 2 Rows
• 1 Row

_______________________________________________________

Military Press:

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

______________________________________________________

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