18th of February, 2013 — The start of the 800 Pushups per week

Hey o’ Convicts,

I couldnt leave you guys be for an entire week with no workouts! So I’ve decided to start doing 20 Pushups per hour for the work week! Here’s a link to a Google calendar I created with reminders if anyone’s interested in adding it to their calendar.

To add to your existing gCal: pgli41ejl12hjrm8p6fa1eoq5g@group.calendar.google.com

Webpage version: https://www.google.com/calendar/embed?src=pgli41ejl12hjrm8p6fa1eoq5g%40group.calendar.google.com&ctz=America/New_York

I’m trying to figure out a way to establish this into a charity sort of deal – any suggestions?

STAY STRONG

-B

14th of February, 2013 — Workout — Bicycles, Hyperextensions, Hello Darlings & Swimmers

Whats crack-a-lakin’ Convicts?

Today’s workout is in the Ladder style, which means its going to be brutal – Thanks Mark! I decided to mix things up a bit, and work on my cardio to begin with. It was super nice out and I know my trainer is going to work me until I puke once I get back the boxing gym, so I’m going to try and get my endurance back up so maybe I’ll be able to last two rounds to start with ( If I’m even able to hit mitts the first few times back )?

-B

Two Mile Run:

  • 15 min 05 sec

_____________________________________

Bicycles:

  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8 Bicycles
  • 7 Bicycles
  • 6 Bicycles
  • 5 Bicycles
  • 4 Bicycles
  • 3 Bicycles
  • 2 Bicycles
  • 1 Bicycle
  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8 Bicycles

_______________________________________

Hyperextensions ( Hands under chin, three second pause at top ):

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 7 Hyperextensions
  • 6 Hyperextensions
  • 5 Hyperextensions

_______________________________________

Hello Darlings:

  • 1 Hello Darling
  • 2 Hello Darlings
  • 3 Hello Darlings
  • 4 Hello Darlings
  • 5 Hello Darlings
  • 6 Hello Darlings
  • 7 Hello Darlings
  • 8 Hello Darlings
  • 7 Hello Darlings
  • 6 Hello Darlings
  • 5 Hello Darlings

_____________________________________

Swimmers ( Three second pause at the top ):

  • 1 Swimmer
  • 2 Swimmers
  • 3 Swimmers
  • 4 Swimmers
  • 5 Swimmers
  • 6 Swimmers
  • 7 Swimmers
  • 8 Swimmers

13th of February, 2013 — Workout — Let Me Up’s, Let Me In’s & Full Squats

Hey o’ Convicts,

Today’s workout style is Tabatas! Sorry for not posting much, I finally received my copy of Overcoming Gravity, and its gigantic! Lots of reading as this is my last week for You Are Your Own Gym. I’m going to be taking next week off to get prepped for my new OG routines!

-B

Shadow Boxing:

  • 3 rounds

_________________________________________

Let Me Up’s ( a.k.a. Horizontal Pulls ):

  1. 8 Let Me Up’s
  2. 8 Let Me Up’s
  3. 7 Let Me Up’s
  4. 8 Let Me Up’s ( Knees bent )
  5. 6 Let Me Up’s ( Knees bent )
  6. 6 Let Me Up’s ( Knees bent )
  7. 6 Let Me Up’s ( Knees bent )
  8. 6 Let Me Up’s ( Knees bent )

__________________________________________

Let Me In’s:

  1. 6 Let Me In’s
  2. 6 Let Me In’s
  3. 6 Let Me In’s
  4. 6 Let Me In’s
  5. 7 Let Me In’s
  6. 6 Let Me In’s
  7. 7 Let Me In’s
  8. 7 Let Me In’s

_____________

Full Squats:

  1. 7 Full Squats
  2. 7 Full Squats
  3. 7 Full Squats
  4. 7 Full Squats
  5. 7 Full Squats
  6. 7 Full Squats
  7. 7 Full Squats
  8. 7 Full Squats

16th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Whats happening CONVICTS!! Another fun day of Pulling exercises. I really hope after this week, the last four weeks of You Are Your Own Gym will be ‘better’. I say that only because, I’m not a big fan of the programming of it so far. Suppose it just doesnt align with my goals, and I’ll be going back to my own kind of thing after I’m done with it. I’m thinking about purchasing this book: Overcoming Gravity. I’ve heard it has excellent progressions and the author frequents the BodyWeightFitness subreddit I frequent.

Regardless, I’ll be finishing up the last four weeks of the YAYOG routine. I may combine some of the OG CC into some hybrid Calisthenics routine TO RULE THEM ALL! haha, I can see the Pre-workout’s kicking in, I’m getting all crazy again. Probably time to start warming up the shoulders and such for today’s workout.

STAY STRONG & Leave me something inspirational!!

-B

P.s. Last week of Supersets

Pullups & Let Me In’s:

Going to be doing the first set with Super Wide Pullups.

Holding those Super Wide Pull’s for three seconds at the top snuck up on me. Brutal for the last two, my whole upper body was shaking!

Set 1:

  • 5 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

________________________________________________________

Let Me In’s ( Four second contraction at top ) & Let Me Up’s:

Nice, able to crank out one more rep in the first set of Let Me Up’s – Arms are on fire!!

Set 1:

  • 5 Let Me In’s
  • 11 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

_____________________________________________________________

Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Biceps were feeling it by the end of this. Having the palms up for the Let Me In’s really hit them with a vengeance

Set 1:

  • 5 Let Me Up’s
  • 8 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s

5th of January, 2013 — Workout — Wide Grip Pushups ( Elevated Feet ), Military Press ( Elevated Feet ), Close Grip Pushups & Dips

CONVICTS! Ready to do some Pushups?! I’m pretty psyched to be working out today, but then again, I usually am. The last Interval Set ( I know I know, I said yesterdays workout was I just couldn’t help myself )! I really want to Jump Rope, I miss doing that, it was pretty much the only Cardio I was getting in. I dont like running so much, but I may have to pick it back up here soon. My trainers moving back into town so I’m going to be boxing again soon! I miss punching things so bad, and not to mention how amazing of a total body workout boxing is.

Check the routines page I’m going to be updating with the next couple weeks routines.

STAY STRONG FOLKS!

-B

Wide Grip Pushups: ( Elevated feet and backpack full of books )

Not too much to write about these, other than I FREAKING LOVE PUSHUPS!

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 12 Wide Grip Pushups

Set 3:

  • 12 Wide Grip Pushups

______________________________________________________________________

Military Presses: ( Elevated feet and backpack full of books )

Hoping to crank out all 12 reps for all three sets this time around. I’m fairly positive I’ll be able to get em this time.

Hot damn, feels good convicts. I love the satisfaction of hitting some goals. Makes me hungry to get more! Hard work and dedication pay off. You struggling with anything, leave me a comment.

Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

__________________________________________________________________________

Close Grip Pushups: ( Backpack full of books )

HOORAH! Glad I was able to crank out the full 12 reps for the first set. Lets see if my arms will let me get the next one.I was struggling with the last two reps.

Sweet, able to get the 12 reps for the second set as well. I’m thinking getting these are going go hurt my Dip numbers, but that’s OK. As long as something’s improving, and who knows it may not hurt them too bad!

Well I wasn’t able to get the full 12 reps for set three, but thats OK – Next time!

Set 1:

  • 12 Close Pushups

Set 2:

  • 12 Close Pushups

Set 3:

  • 10 Close Pushups

_______________________________________________________________________________________

Dips: ( Backpack full of books )

All right, got one more rep on the first set. Good sign I’d have to say, let’s hope the trend continues for the other two sets.

And another set down with one more rep! I LOVE PROGRESS, makes me super motivated. I really wish over training wasn’t a real thing, because I’d be constantly working out haha!

Not even mad I couldnt get seven for the last set. It was hard enough to crank out that sixth rep! The burn is awesome.

Set 1:

  • 7 Dips

Set 2:

  • 7 Dips

Set 3:

  • 6 Dips

4th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, & Hyperextensions

Hey folks,

Going to be a bit of a mild one for me today, I’m still recovering from shoveling out my driveway a couple days ago. Landlord gave me this little, tiny-ass kids looking shovel so I had to use a lot more of my lower back than I should’ve. That being said, I’m not going to be doing the pauses at the top of the Supermans. We’ll see though, I  say that now, but once I’m into it I may be OK?

This is the last day of Interval Sets. It’s bittersweet, but I’m looking forward to the next routines. Hoping to get some time in this weekend to give the ol’ Routines page an update.

I’m honestly surprised how many people dont take up Calisthenics. It’s not that hard, unless you want it to be. Its super cheap, compared to monthly gym membership fees & if the elite of the elite in our Armed Forces almost exclusively use it to train and keep themselves in their top tier levels of fitness – it’s almost a no-brainer if you ask me. I suppose I’m a bit biased though, as I’ve always liked and admired alternative training techniques.

How’s your progress coming along?!

– B

Hanging Straight Leg Raises:

Feeling good today – Shoulders are a bit tight though from all those Pullups yesterday. Nice to see progress at least! Boy those sure do know how to put a burn on the ol’ Abdominals.

Form started to go south with that last set, so I figured I’d cut it a few reps short to maintain proper form. Good call me! haha

Set 1:

  • 12 Hanging Straight Leg Raises

Set 2:

  • 11 Hanging Straight Leg Raises

Set 3:

  • 9 Hanging Straight Leg Raises

__________________________________________________________________

Supermans: ( Three second pause at the top )

OK, so I lied! I paused for three seconds at the top of each rep – well on the First set so far at least. I just couldnt help myself. I’ll keep it up as long as I’m able to maintain proper form, and feel as though I wont injure myself.

OOH, it burns so good – It’s sometimes hard to breathe consistently while doing this workout. All of my weight is essentially on my diaphragm and its almost a workout in that to keep balance on my stomach while breathing in and out.

Well I was able to crank out three full sets of 12 reps, so that feels good – with the three second pauses at the top! My lower back is on fire though, so well see how that transitions into the Hyperextensions for me. I may nix those all together, because I’ll probably be out shoveling the driveway again this weekend.

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 12 Supermans

_____________________________________________________________________________

Bicycles:

I remembered from last time, that these weren’t the greatest for me. I went super slow – took over a minute to crank out the first set, and they still didnt really give me the burn I’m expecting. Guess I’ll have to go even slower, or just cut these out all together if they’re in the next couple weeks routines.

OK! I think I figured it out on that second set. I decided to do a little pause on each side when my elbows touched my leg’s. HOT DAMN, by the tenth rep, my abs were regretting that decision, but my brain wouldnt let them give up. Felt good to finish them up, but what felt even better was stretching out after.

Nothing like the burn of working out the Ab’s. I love that burn more than any other, its one of the most painful, but most satisfying. I know Ab’s are ‘built’ in the kitchen, but you need to do your work in the gym for the kitchen discipline to pay off.

Set 1:

  • 12 Bicycles

Set 2: ( One second pause at the top )

  • 12 Bicicyles

Set 3: ( One second pause at the top )

  • 12 Bicycles

_______________________________________________________________________________

Hyperextensions:

I’ve decided to keep the Hyperextensions in today. I’m just focusing on keeping good form, and going slowly. Can’t strengthen the muscles if you dont work them out! After that first set my lower back’s up for it anyway. Just needed to be warmed up I’m thinking. Plus I got an adrenaline rush from a song that came on!

In case I forgot to mention, I’m doing these with my hands under my chin – as per the recommendation in You Are Your Own Gym.

Last set finally caught up to my back, and told me to HALT! Still got in some good numbers.

Set 1:

  • 12 Hyperextensions

Set 2:

  • 10 Hyperextensions

Set 3:

  • 9 HyperextensionsA

27th of December, 2012 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles & Hyperextensions

Time to beat up on the ol’ core muscles today.

I was going over the workouts for the day, and just wanted to note for the Supermans, there’s a three second pause at the top! Should make them so much more fun right?

Also not that today’s workouts are still Interval Sets. Two weeks of doing this style, I’m not sure if I like it more or not. Maybe its about equal to Ladder Sets, just in a different burn and all. Either way, as long as I’m working out I’m happy.

Freaking Supermans sure know how to work out the lower back like a champ! That last set made me shake and sweat like a mad man. Onto the Bicycles!

Havent dont a ‘traditional’ styled ab workout in awhile. Been doing the Hanging routines from Convict Conditioning for months now – Kind of felt good! I’m going to slow them down for the second and third set though, because I didnt even feel any sort of burn with the first set. I mean, I didnt just rush through them, I was focused and maintained good form throughout, just didnt do much for me I suppose. I think that if I slow them down, then I’ll get at least a little burn? Seemed to do it a bit. Not nearly as intense of a burn as the Hanging ab workouts, but I was able to get to the point of some sort of fatigue / burn doing them with a three – four second count.

Just like with the Supermans, I went back and checked out the description of the Hyperextensions, and it turns out that I was actually doing Supermans last week instead of the Hyperextensions! Oops. Ah well, essentially the same thing, but with the Hyperextensions described in You Are Your Own Gym, you’re supposed to put a blanket or a pillow under your abdomen as kind of a fulcrum. I may actually start using my Bosu Ball to do these guys next week. Regardless, using the towel, or whatever, these things shred your lower back – in a good way. I’m so happy I only have one more set of them, because I wasn’t so kind to my lower back growing up working on a farm. Never followed the advice of ‘ Lift with your legs ‘. Should make shoveling the driveway later super fun! haha

Well, kicked my own ass again today. Nothing like that feeling of complete exhaustion after a workout to know you’ve put in good work for the day – You guys’d better not let the little whiner creep up and convince you somehow to not put in a days workout!

If you’re struggling with motivation, drop me a line and I’ll get you back into gear!

-B

Hanging Straight Leg Raises

Set 1: 

  • 10 Hanging Straight Leg Raises

Set 2:

  • 10 Hanging Straight Leg Raises

Set 3:

  • 10 Hanging Straight Leg Raises

_____________________________________

Supermans

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 10 Supermans

___________________________________

Bicycles

Set 1:

  • 12 Bicycles

Set 2:

  • 12 Bicycles

Set 3:

  • 12 Bicycles

___________________________________

Hyperextensions

Set 1:

  • 12 Hyperextensions

Set 2:

  • 12 Hyperextensions

Set 3:

  • 10 Hyperextensions