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 )
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13th of September, 2012 — Workout — Half HSPU, Half Pullups & Half One-Leg Squats

Whats up everybody?! You’d best be getting your calisthenics on this evening ( unless today’s your day off ).  Today’s workout had a little addition of the Half Hand Stand Pushup workout today – I was slacking a bit yesterday. I kind of regret it though, because it cut into my strength for my Pullup routine that was on schedule for today.

My stamina and wrist strength is improving for my Jump Rope warmups though which is nice. Didnt really start to feel it in my wrist until the seventh round. Stamina wise, I felt I could’ve gone for a few more rounds. Think the temperature had a bit to play with that though, it was fairly warm, but there was an excellent breeze today to offset it.

What kind of cardio do you to?

I forgot how much I missed doing the Half Hand Stand Pushups though! My balance is getting better and better – I know i keep saying it, but I need to become more consistent with those damn’d things. I feel as though if I had kept consistent I’d be able to do them without the tree support. Oh well, I managed to break my record reps today though which is a nice feeling. Like I mentioned though, I feel as though it cut into my shoulders a bit too much and hindered my Pullup workouts today – well the Wide Grip Pull’s at least.

Half One-Leg Squats are getting better every time, not only the balance, but also the feeling in my knee’s. The quads are getting so much stronger and more defined every week. I haven’t had defined quads since I did soccer in High School, so its a nice feeling. It wasn’t really a priority for me before, I was too focused on ab’s, shoulders and chest – the ‘Glamour’ muscles if you will. Thankfully I grew out of that, and realize that its an all around fitness level that I wish to achieve – So far so good I’d have to say.

I really love doing Pullups though. I want that sick nasty V for a back. Nothing monstrous, but I find they’re one of the hardest for me to get defined and larger. I know a lot of it is diet, and I’m currently not following a diet that will lower my Body Fat %, but I need to build the muscle before I can cut the fat down to be able to see it!

Tell me about something your proud of today with regards to your workout!

-B

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

________________________

Warmup: Close & Uneven Squats

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

Set 1: Half One-Leg Squats

  • 8 Half One-Leg Squats ( Left )
  • 8 Half One-Leg Squats ( Right )

Set 2:

  • 8 Half One-Leg Squats ( Left )
  • 8 Half One-Leg Squats ( Right )

Set 3:

  • 10 Half One-Leg Squats ( Left )
  • 10 Half One-Leg Squats ( Right )

__________________________________

Warmup: Crow & Wall Handstands

  • 30s Crow Stand
  • 30s Wall Handstand

Set 1: Half HSPU

  • 10 Half HSPU

Set 2:

  • 8 Half HSPU

Set 3:

  • 9 Half HSPU

___________________________

Warmup: Wide Grip Pulls

  • 12 Wide Grip Pulls

Set 1: Half Pulls

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls

10th of September, 2012 — Workout — Half Pullups & Half One-Leg Squats

Decided to try to shoot for 10 rounds of the Jump Rope today, but my right wrist just couldnt take it today. I started getting sloppy and kept catching my feet. Eight rounds is pretty solid amount though I’d have to say. Was a bit windy today, which adds to the fun of jumping rope 🙂

Had to cut the Squats down a set, my right knee is still hurting a bit. The bruise goes from the middle of my shin to the middle of my quad. Pretty gnarly colors and such. I’m thinking another week or two and I’ll be rockin’ it at 100%. I’d say I’m about 90% at the moment, also noticed some slight abdominal pains while doing the Close Squats. Kind of weird because my abs are not used much – more for stabilizing I’d say.

Either way, was nice to get a good set of Pullups in. I did a quick measurement of my chest today, and my Lat’s must be getting bigger because they’ve gone up a little bit from my last measurement. Was a bit bummed I couldnt get 12 reps for both sets of the warmup ( Wide Grip Pullups ) today though. I figured it was going to be a bit of a struggle after that first set. I was honestly surprised to be able to get the full 12 reps for all three working sets of Half Pullups. Nice feeling. I still want to get the timing down a bit better with the Half Pullups, because I feel as though I’m rushing them a bit to get all 12 reps. Sometimes my body sway’s a bit too much for my liking. Alas, it’s my first day back to them in over a week though, so I can’t be complaining too much!

Happy overall with what was accomplished today – with the circumstances. Man I missed working out though! I was going crazy, my poor girlfriend had to listen to me whining about it – true to her nature, she said she had “ZERO pity” on me, which is understandable. A very valuable lesson I learned this year.

What was your favorite part of your workout today?
Do you feel as though you pushed yourself hard enough?

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

_______________________

Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 10 Wide Grip Pullups

Set 1: Half Pullups

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls

Set 3:

  • 12 Half Pulls

______________________

Warmup: Close & Uneven Squats

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

Set 1: Half One-Leg Squats

  • 6 Half One-Leg Squats ( Left )
  • 6 Half One-Leg Squats ( Right )

Set 2:

  • 7 Half One-Leg Squats ( Left )
  • 7 Half One-Leg Squats ( Right )

27th of August, 2012 — Workout — Half Pulls & Half One-Leg Squats

Well the lil whiner crept in, well, tried to creep in today during my workouts. I wasn’t really feeling up for it but knew it needed to be done.

I’m not really a big fan of these Half One-Leg Squats, but I’m not really the biggest fan of half rep’s on anything.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

___________________________

Warmup: Wide Grip Pullups

  • 12 Wide Grip Pulls
  • 10 Wide Grip Pulls

Set 1: Half Pulls

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls

Set 3:

  • 12 Half Pulls

___________________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Half One-Leg Squats

  • 8 Half One-Leg Squats( Left )
  • 8 Half One-Leg Squats ( Right )

Set 2:

  • 10 Half One-Leg Squats( Left )
  • 10 Half One-Leg Squats ( Right )

Set 3:

  • 12 Half One-Leg Squats( Left )
  • 12 Half One-Leg Squats ( Right )

 

23rd of August, 2012 — Workout — Half Pulls, Half Hand Stand Pushups, Half One-Leg Squat

Was a good workout today.

Sets 1-6: Jump Rope

  • 3 min Jump Rope

______________________________

Warmup: Wide Grip Pullups

  • 11 Wide Grip Pullups
  • 10 Wide Grip Pullups

Set 1: Half Pulls

  • 12 Half Pulls

Set 2: 

  • 12 Half Pulls

Set 3:

  • 12 Half Pulls

___________________________

Warmup: Close & Uneven Squats

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

Set 1: Half One-Leg Squats

  • 6 Half One-Leg Squat ( Left )
  • 6 Half One-Leg Squat ( Right )

Set 2:

  • 7 Half One-Leg Squat ( Left )
  • 7 Half One-Leg Squat ( Right )

Set 3:

  • 6 Half One-Leg Squat ( Left )
  • 6 Half One-Leg Squat ( Right )

________________________________

Warmup: Crow Stand

  • 30s Crow Stand

Set 1: Half Hand Stand Pushups

  • 8 Half Hand Stand Pushups

Set 2:

  • 9 Half Hand Stand Pushups

Set 3:

  • 9 Half Hand Stand Pushups

20th of August, 2012 — Workout — Pullups & Yoga

Hello all you convict’s, hope the motivation is as high as can be and you’re starting off your week right. I decided to do something a bit different today, and I swapped out my Squat routine for some Yoga.

I’ve done Yoga in the past when I was doing the p90X so I was familiar with the moves and such. Wasn’t too hard of a video, compared to the ol’ p90X days, but nonetheless, it was enjoyable. Something to mix it up, and its never bad to get a bit more flexible I’d say.

I will point out that my balance is far superior than when I had been doing it earlier. I’m thinking all those Uneven Squats really helped built my legs and balance like a champ.

When I was doing my Pullups – First set, I wasn’t positive I could get to the 12 reps that I had previously done. Those Wide Grip Pull’s really put a hurting on your Lat’s, which isn’t too bad because I want those to pop. Such a hard muscle to get huge and toned, but Wide Grip Pull’s are the best way to get that V for a back.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

___________________________

Warmup: Wide Grip Pullups

  • 10 Wide Grip Pull’s
  • 8 Wide Grip Pull’s

Set 1: Half Pullups

  • 12 Half Pullups

Set 2:

  • 12 Half Pullups

Set 3:

  • 10 Half Pullups

18th of August, 2012 — Workout — Pullups & Squats

Things are pretty slow today, so I decided to workout again, I havent done this routine in two days, so I’ve recovered for it. Not going to do the whole thing, but just something – being bored sucks

Warmup: Wide Grip Pulls

  • 6 Wide Grip Pulls
  • 7 Wide Grip Pulls

Set 1: Half Pulls

  • 12 Half Pulls

________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

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