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
Advertisements

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

23rd of October, 2012 — Workout — Partial Straight Leg Raises & 1/2 One-Arm Pushups

Good workout today convicts! Hope you pushed yourself today, I know I’ve been a bit lacking the past few days so it was a nice feeling to crank out some good sets. I’ll be back in a bit to address those comments!

-B

Warmup: Close & Decline Close Pushups ( On bars )

  • 12 Close Pushups
  • 12 Decline Close Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Six 1/2 One-Arm Pushups

Set 2:

  • Seven 1/2 One-Arm Pushups

Set 3:

  • Nine 1/2 One-Arm Pushups

________________________________

Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 12 Partial Straight Leg Raises

Set 2:

  • 11 Partial Straight Leg Raises

Set 3:

  • 10 Partial Straight Leg Raises

2nd of October, 2012 — Workout — Leg Raises & 1/2 One-Arm Pushups

Whats happening everybody! Another great day to be working out dont you think? 🙂 I’m so psyched that I was able to get three sets of all 12 reps for the 1/2 One-Arm Pushups!! I’m thinking that I’ll shoot for another one to two more days of the legs wide version before I move the legs in and watch the reps decrease! That’s fine though, I’m always down for something to challenge me. Keeps me motivated and moving forward – I’ve wasted enough of my life!

That being said, I decided to go another week or two with Hanging Frog Raises. Although I was able to do the nine reps for the first set, I honestly don’t feel it in my abs like I think I’m supposed to. It feel it more in the hip abductor’s. I’m not sure if its my form, or I may not be strong enough yet to do them properly. I’ll research it a bit more while I’m still doing the Hanging Frog Raises. Good workout today though 🙂

Wish you guys could come workout with me – You weren’t slacking today were you?!

-B

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

______________________

Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 9 Partial Straight Leg Raises

Set 2: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

___________________________________

Warmup: Decline Full & Wide Grip Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline Full Pushups

Set 1: 1/2 One-Arm Pushups

  • Twelve 1/2 One-Arm Pushups ( Left )
  • Twelve 1/2 One-Arm Pushups ( Right )

Set 2:

  • Twelve 1/2 One-Arm Pushups ( Left )
  • Twelve 1/2 One-Arm Pushups ( Right )

Set 3:

  • Twelve 1/2 One-Arm Pushups ( Left )
  • Twelve 1/2 One-Arm Pushups ( Right )

14th of September, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Not too much time to write out my thoughts for todays workout, other than those Partial Straight Leg Raises  are pretty rough. I may go back to the Hanging Frog Raises for another week or so. Made progress with them, but the form wasn’t perfect. I was swaying a bit, and the momentum helped me I’m thinking.

1/2 One-Arm Pushups were solid though. Getting stronger every time I do them 🙂

Enjoy your weekends folks.

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

____________________________

Warmup: Decline Close Pushups

  • 12 Decline Close Pushups
  • 12 Decline Close Pushups

Set 1: 1/2 One-Arm Pushups

  • Seven 1/2 One-Arm Pushups

Set 2:

  • Eight 1/2 One-Arm Pushups

Set 3:

  • Nine 1/2 One-Arm Pushups

_______________________________

Warmup: Hanging Bent & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 7 Partial Straight Leg Raises

Set 2:

  • 6 Partial Straight Leg Raises

Set 3:

  • 6 Partial Straight Leg Raises

26th of August, 2012 — Workout — Wide Grip / Regular / Military / Planche Pushups & Hanging Frog Raises

Hey there folks,

Today’s workout was another good one. Wasn’t feeling up for working on the Pushup series today, so I just went with some of my old favorites.

Was stinking hot today doing the Jump Rope. I felt like I had sweat out five pounds by the time I had finished it all! I’m getting better at doing my double under’s and different patterns. I’m going to start working on the crossovers soon. I made my last 30s much more intense this time. I usually do the last 10s as fast as possible, but this time I started at the 30s mark and brought my knee’s up to waist height, as well as fast as possible. Was quite a change 🙂

As for the Leg Raise’s – the combo of not doing the abs on Friday, and the high knee raises with the jump rope, I found it a lot harder that it should’ve today. I still managed to crank out three sets of 12 reps with good form though, just had to fight it on the ending of the last two sets.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

_______________________

Warmup: Decline Wide Grip & Regular Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Regular Pushups

Set 1: Decline Military Pushups

  • 12 Decline Military Pushups

Set 2: Military Pushups

  • 12 Military Pushups

Set 3: Planche Pushups

  • 12 Planche Pushups

__________________________________

Warmup: Hanging Knee / Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2:

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

21st of August, 2012 — Workout — 1/2 One-Arm Pushup’s & Hanging Frog Raises

Sorry folks, forgot to post my workout for the day earlier. Been busy 🙂

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

_____________________
Warmup: Decline Wide Grip Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline Wide Grip Pushups

Set 1: 1/2 One-Arm Pushups

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

Set 2:

  • Eight 1/2 One-Arm Pushups ( Left )
  • Eight 1/2 One-Arm Pushups ( Right )

Set 3:

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

______________________________________—

Warmup: Hanging Knee & Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2:

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises