19th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups

Hey Convicts,

Whats happening my fellow calisthenics enthusiasts! Writing this up the day after as I had my plate full after the workout again. Life never seems to slow down, and there’s always something to do after you think you’re done! AAAAAAnyway, super psyched to get in a full week of my routine again though. It honestly may be two weeks at this point, I can’t remember when I switched up my days. Checked out the progressions for the Dips on the rings, as I was able to accomplish my goal of three sets of ten. Those L-Sit Dips dont take prisoners let me tell you. A lot more difficult than I had anticipated, not only the strength requirement, but also the balance and technique. I probably couldve got more reps in, but I wanted my form to be 100% – as always. If you’ve been following me along for some time now, you know that I put form over everything else. There’s no reason to train it unless its perfect! It’ll not only waste your damnd time, but it will hinder your progress, and I dont have time for those shenanigans.

The Archer Pullups were also rough. As you can see my numbers dropped from the first time I did them, but that’s because I switched up the technique on them this time. The first time I did them, I was doing more of a Corn Cob Pullup without the push away from the bar at the end. I’d do the regular Pullup and then shift my body from one side to the other, and then back down. Now I do the Pullup and only put one arm out, lower myself and then do the same for the other arm. I feel as though this is more of what is being looked for. I also get to do ‘more’ Pullups using this technique.

Overall a great workout, but thats how I roll!

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 — 4s Freestanding
  • 27s Wall Handstand — 3s Freestanding
  • 16s Wall Handstand — 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 25s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5.5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 11s Advanced Tuck Back Lever

Set 3:

  • 11s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10.5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: L-Sit Dips on Rings

Set 1: 

  • 6 L-Sit Dips

Set 2: 

  • 8 L-Sit Dips

Set 3: 

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

Set 2:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

Set 3:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

 

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17th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Archer Pullups, Sandbag Training

Hey Convicts,

Kind of in a hurry tonight, but here’s what was accomplished 🙂 Goood day overall, and I’ve upgrade to the next progression of Archer Pullups! Super fun, but incredibly hard!

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:

  • 20s Wall Handstand — 3s Freestanding
  • 15s Wall Handstand — 2s Freestanding
  • 28s Wall Handstand — 3s Freestanding
  • 28s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5.5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 10s Advanced Tuck Back Lever

Set 3:

  • 10s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9.5s Advanced Tuck Front Lever

Set 3:

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 10 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 5 Archer Pullups ( Left )
  • 5 Archer Pullups ( Right )

Set 2:

  • 4 Archer Pullups ( Left )
  • 4 Archer Pullups ( Right )

Set 3:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

14th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

Hey Convicts,

( Written 09/16 )Kind of disappointed. It was another not so great weather day out again, thankfully it wasn’t raining though. I had logged my workout on my cell on the WordPress app, but I must’ve forgot to save the draft. I lost all the reps and any notes I had taken. Ah well, the only thing I know for certain was that I was able to get all the dips, and only eight and a half on the last set of Pulls. I also had a good day on the Handstand training, but again, I don’t remember!

You can’t change what you dont measure!

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:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 10 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 8.5 Wide Grip L-Sit Pullups

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

12th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

My oh my Convicts,

Todays workout was awesome! Not only was I able to get my own routine in again & it was pouring out  ( which was super relaxing and a nice temp change ), BUT …

I FINALLY GOT 30 L-Sit Wide Grip Pullups!!!!!!! ( & 30 Dips ) !!!!!!

I’m so pumped. One step closer to getting the One-Arm Chinup!! Think Archer Pull’s are next, I’m going to have to check the progressions as its been months I’ve been working on these guys.

Sorry so short tonight, but I’ve some plans that are needing tending to, catch you guys on Saturday!!!!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support <– DAMMIT I FORGOT THESE TODAY!!!
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Work:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 10 Dips

_____________________________________________________________________________

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

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

10th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups

Hey Convicts,

Sorry about the formatting of the original post, I was using my cell while ‘out in the field’ training. Glad to be back to MY routine, as my previous post mentioned. Some numbers suffered, and others increased a bit, so I can’t be too upset. I can’t be upset either way, as I’m healthy enough to workout, so anytime I’m out there I’m happy! I also forgot all about my legs when I got home … Pretty lame if you ask me. That’s why I harp and harp about logging everything, if I had’ve had my regular log I would’ve noticed I forgot LEGS!

Anyway, like I said, it was awesome to get back to my routine. I was super focused and I love my workouts! I’ve goals I’m working towards and so should you. AND make sure you log it dammit! You can’t change what you don’t measure 🙂

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:

  • 16s Wall Handstand — 0s Freestanding
  • 20s Wall Handstand — 4s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 25s L-Sit ( On Rings )
  • 15s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 7 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

_______________________________________________________________________

 

16th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

HELL YEAH CALISTHENICSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Damn guys, I’m hoping you had as good as a workout today as I did! I beat todays workout down man, pushed myself and improved on almost all my numbers! I do love my rings workouts. As much as I like working out with other people, there’s something about working out solo in the woods with my tunes and thoughts. It’s an excellent stress relief, and I’ve always enjoyed being in the woods since I was a lil chap haha. Some people are afraid of them, but I love the peacefulness, and tranquility of being out in mother nature. It’s nice to disconnect yourself from everything even if its for a few hours each week. Being in the technology field for a profession ( for now! ) its a drain on me. I used to love it, and I still do to some degree, but its a bit much for me these days. I dont want to be connected to everyone all the time … /rant

Things are coming along slowly but surely in my pursuit of transitioning careers. I actually have 16 people who’ve signed up for my fitness meetup.com group. Slowly building my army of convicts! And just think, you were among the first to join in on this journey 🙂

I’m almost about to transition to the next phase of my Pullup journey. I was able to crank out 27 Wide Grip L-Sit Pullups on the Rings today! Getting that second set of ten was such a huge confidence and adrenaline booster. Feels good man!

Leave me some victories you’ve had this week 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:

  • 12s Wall Handstand — 2s Freestanding
  • 22s Wall Handstand — 3s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 8.5 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2: 

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises

16th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

Have a lot to do this evening, so I’m not going to put much. Have a wonderful weekend and I’ll catch you all on Monday!

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:

  • 22s Wall Handstand — 2s Freestanding
  • 25s Wall Handstand — 3s Freestanding
  • 12s Wall Handstand — 0s Freestanding
  • 31s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s 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: 

  • 9 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 7 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:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2: 

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises