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

 

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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

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

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 )

 

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 )

25th of September, 2012 — Workout — Hanging Frog Raises & 1/2 One-Arm Pushups

Decent workout today, was glad to get 12 reps in for the 1/2 One-Arm Pushup routine. Thought I’d mention that I’m still currently doing them with a wide stance at my feet. Once I’ve consistently got all three sets with twelve reps per set, then I’ll start moving my feet closer together. I honestly havent even tried them with my feet close since the first time I moved up to the 1/2 One-Arm Pushup’s.

With my Leg Raise workout today, I’m not sure if I noted this last time, but I don’t feel as though my form for the Partial Straight Leg Raise’s was good. While doing them, my body keeps swinging around, I can’t keep my upper body to stop from swaying. I’m going to move back down to the Hanging Frog Raises for the time being, and focus on slower movements, possibly a four count for the way down. I think I’ll give this a try for a few weeks, so as to build up my core strength a bit more before going back to the Partial Straight Leg Raises.

When I was doing the Partial Straight Leg Raises last time, I felt it more in my hip flexor’s and upper quads while moving in the negative motion. While raising, it was definitely hitting the abs, and with a vengeance.

I had to make sure to stretch out my shoulders a bit more today, they seem to take a hit every day. I may have to move some things around in my routine to give them a little more time for recovery.

Like I said though, decent workout today. I put more emphasis on form today, not only with my Leg Raises, but also on my 1/2 One-Arm Pushups.

OH MAN! I’ve just re-read the bit about 1/2 One-Arm Pushups in Convict Conditioning and it says this:

However, the elbows are not required to bend very greatly in this exercise, so it must never be performed by itself as the sum total of any pushup program. It should always be followed with a movement where the elbows are bent beyond ninety degrees in the bottom position; either close pushups or uneven pushups should be added afterwards.

Looks like I’m going to have to remember this for next time. I had completely forgot about this little fact at the bottom of the description. If any of you are following Convict Conditioning, I hope you noticed this little, but important bit of information. Honestly writing this right now makes me want to go do some Full Pushups with my new Pushups bars.

Catch you tomorrow 🙂

-B

Sets 1-6: Jump Rope

  • 3 min Jump Rope

___________________

Warmup: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg 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

___________________________

Warmup: Decline Wide Grip & Close Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline Close Pushups ( with my hands on a ball )

Set 1: 1/2 One-Arm Pushups

  • Nine 1/2 One-Arm Pushups

Set 2:

  • Eleven 1/2 One-Arm Pushups

Set 3:

  • Twelve 1/2 One-Arm Pushups

11th of September, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Don’t have much time this evening to write out my thoughts, but I will say the damn Partial Straight Leg Raises were much harder than I figured they would be. Was kind of shocked to say the least, that the max reps I could crank out was six!

A quick note on the 1/2 One-Arm Pushups, I’m still doing these with my legs out wide. I’m going to continue to do this until I can crank out 12 of them, then move my feet in. Going to prolong the Pushup progression, but what else do I’ve to do 🙂 ?!

Ah well, give me something to conquer now! Catch you guys tomorrow – Leave me something encouraging!

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

____________________

Warmup: Decline Wide Grip & Uneven Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 1: 1/2 One-Arm Pushups:

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

Set 2:

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

Set 3:

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

________________________________________

Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 5 Partial Straight Leg Raises

Set 2:

  • 6 Partial Straight Leg Raises

Set 3:

  • 5 Partial Straight Leg Raises