26th of December, 2012 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

WELCOME BACK CONVICTS!!!!!!!! Hope your workout was as amazing as mine is going to be today.

Still with the Interval Set’s this week. I was really looking forward to some Pushups today, so I may sneak them in at the end. Nonetheless, it’s going to be a good one today.

I’ve decided to nix the Assisted Pullups, and just go with my Super Wide Grip & Regular Pullups. I like those much more! I think the extra rest time – as opposed to my usual 30s between sets – will, hopefully, get my rep count up a bit. Guess we’ll find out eh?

Well I couldnt get the 12 reps for the last set of Pullups, but I’ll take nine.

Been a long time since I’ve done the Let Me Up’s – had them in Convict Conditioning, called Horizontal Pulls. After doing all those Pullups, my Biceps were already aching, but now after that first set of Let Me Up’s they’re not too pleased with me. I’ve a feeling, after double checking today’s workout, that they’re going to be very appreciative of a break here for a few days.

Well, overall another excellent workout. Kept the proper form and motivation up ( I’ve actually been aching to workout! ) and cranked out some decent sets. Hope you all had some time to enjoy your families, and didnt take too long of a break from your routines!!

Let me know what goals you’ve set for yourself for the new year? I’m considering doing 1000 Pushups per week – anyone with me?!

-B

Set 1: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 3: Full Pullups

  • 9 Full Pullups

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Set 1: Let Me Up’s

  • 9 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 9 Let Me Up’s\

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Set 1: Let Me In’s

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

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Set 1: Curls ( With resistance band )

  • 12 Curls ( Arms out wide )

Set 2:

  • 12 Curls ( Arms out wide )

Set 3:

  • 12 Curls ( Arms straight )
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Just enrolled in a NCCPT Personal Trainer Certification course – Psyched!

Hey o’ Convicts – Hope your day’s well. Just wanted to share with you guys, because I’m psyched as hell. As the title says, I just took the first step towards some of my personal goals. I know there’s a lot of personal trainer certifications out there, and this one was the first one I decided to go for first.

I’ll keep you updated, as I know you’re all as psyched as I am! Check back for today’s workout and hopefully I’ll get some damn’d time to get some things updated this evening.

STAY STRONG CONVICTS!

-B

8th of December, 2012 — Workout — Full Body

Doing a bit of a circuit workout today. Taking 30s breaks between each set. I’ll be posting them in the order I complete them in. TIME ROCK THIS!

Beat the hell outta myself. Thought I’d be able to crank out a few more sets after my five minute break, but my body had other plans. That set of 1/2 One-Arm Pushups I think was what did me in. Holy hell they were taxing on the ol’ body.

Regardless, it was an excellent workout today. As I’ve mentioned in some prior posts I’m getting a bit worn out doing the same ol’ Convict Conditioning routine, and I’m thinking of going back to You Are Your Own Gym for a month. Just so I don’t get burnt out. It’s still all calisthenics, but a little variety in the routines is good for me. I really like doing the ladder. That will give me something to get planned out this weekend.

Hows your progress coming along Convicts?! Leave me some comments with an update. 

-B

Workout:

  • 10 Full Pushups ( On bars )
  • 10 Close Squats
  • 10 Dips
  • 10 Bent Leg Raises
  • 10 Super Wide Grip Pullups
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • 10 Wide Grip Pushups
  • 10 Hanging Frog Raises
  • 10 Half Pullup
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • Ten 1/2 One-Arm Pushups ( Left – Feet wider than shoulder width )
  • Ten 1/2 One-Arm Pushups ( Right – Feet wider than shoulder width

FIVE MINIUTE BREATHER

  • 10 Full Pullups
  • 10 Partial Straight Leg Raises
  • 10 Close Squats
  • 10 Full Pushups ( On bars )

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

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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

18th of August, 2012 — Workout — Pushups, HSPU, Leg Raises

Good Afternoon class, today’s lesson is going to be 1/2 One-Arm Pushups, Hanging Frog Raises, and I think I’m going to do some Half HSPU.

Starting things off with Jump Roping. Went and extra round today because I was really feeling the rhythm today.

I love the Leg Raises series, well the one’s where you’re hanging. I like having to keep my shoulders in the proper position while hanging.

Doing the 1/2 One-Arm Pushups are so hard! I got one more rep in on each arm the first set though, which is always nice. But I’m thinking these are going to be a slow progression! How bad A will it be though once I get to full One-Arm Pushups 🙂

The Leg Raises weren’t too much of a struggle today. I may have to get some weights, although the last three on the third set, did kind of get rough.

As for the HSPU’s it’s nice to actually start doing them, instead of just holding the Wall Handstand for so long. I’m hoping I’ll be able to do them without a wall soon, the balance seems to get better each time, so I’m fairly positive they will.

My shoulders are for sure getting a workout today. Feels good.

Sets 1-7: Jump Rope

  • 3 min Jump Rope

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Warmup: Uneven Pushups

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

Set 1: 1/2 One-Arm Pushups

  • 6 Wide Feet 1/2 One-Arm Pushups ( Left )
  • 6 Wide Feet 1/2 One-Arm Pushups ( Right )

Set 2:

  • 7 Wide Feet 1/2 One-Arm Pushups ( Left )
  • 7 Wide Feet 1/2 One-Arm Pushups ( Right )

Set 3:

  • 6 Wide Feet 1/2 One-Arm Pushups ( Left )
  • 6 Wide Feet 1/2 One-Arm Pushups ( Right )

________________________________

Warmup: Hanging Bent Knee 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

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Warmup: 

  • 30s Crow Stand
  • 25s Wall Handstand

Set 1: Half HandStand Pushup

  • 6 Half HSPU’s

Set 2:

  • 6 Half HSPU’s

Set 3:

  • 7 Half HSPU’s

10th of August, 2012 — Workout — Squats & HSPU

Ok I should have time to format and get some thoughts in this evening. Heading up to my other apartment for the weekend so I’ll catch up with all you calisthenics freaks Monday!

-B

UPDATE:

Not too much to write about this time, only thing of note would be this time my shoulders were the weakest link for the Wall Handstands. It’s normally my wrists which give me issues, but I think between the Pushup & Pullups yesterday really beat them up.

I was very happy to be able to finally get all three sets of 12 reps for the Uneven Squats! That made me very happy ( after I finished, because during it was rough 🙂 ). Thinking I’m going to give them another round or two perhaps, before I move onto the next step.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 2:

  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 3:

  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

___________________________

Warmup: Crow / Wall Handstands

  • 30s Crow Stand
  • 30s Wall Handstand

Set 1: Wall Handstand

  • 45s Wall Handstand

Set 2:

  • 55s Wall Handstand

Set 3:

  • 52s Wall Handstand

9th of August, 2012 — Workout — Pushups, Leg Raises & Pullups

Ok convict’s here’s what I cranked out today. Still no Internet yet so I’m posting from my phone. Check back tomorrow for thoughts & formatting.

What keeps you motivated my friends?!

-B

UPDATE:

Up at my other apartment this weekend, so I’ll have the internet and be able to write out some of my thoughts. I don’t have my backpack full of weights at my new apartment so for the warmup of Close Pushups I decided to do them with my legs elevated to make it a little more difficult. They were not really too difficult though, if I don’t get my backpack soon, I’m thinking about putting my legs up on a much higher elevated surface, as well as incorporate the basketball in. Then again, I might be moving onto the next step of the Pushup progression – the Half One-Arm Pushups. 

As for the Leg Raises I’m thinking I’m going to be moving on to the next step of Hanging Frog Raises. The Hanging Bent Leg Raises are not giving me very much difficulty. If anything it’s more of my shoulders that need strengthened.

The Pullup’s I kind of figured would regress a bit. While at my last place I was using suspended rings, and it was rather difficult to keep my arms in the Pullup position. The more towards the ends of the sets, the more my wrists would turn into a Chinup position. With the new Pullup / Dip station my boss gave me, I wasn’t too surprised to see my rep count decrease – temporarily. Nothing to worry about, as now my muscle development will be more aligned with my goals. Also, I will be using more of a wide grip on the Pullups ( until I get to the Close Grip Pullups ) because I want my Lat’s much larger and defined.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Close Pushups ( Decline )

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

_________________________

Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises

Set 2:

  • 12 Hanging Bent Leg Raises

Set 3:

  • 12 Hanging Bent Leg Raises

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Warmup: Jackknife Pulls

  • 12 Jackknife Pulls
  • 12 Jackknife Pulls ( Wide Grip )

Set 1: Half Pullups

  • 8 Half Pullups ( Close Grip )

Set 2:

  • 8 Half Pullups ( Close Grip )

Set 3:

  • 7.5 Half Pullups