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 ūüôā

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 )
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28th of June, 2012 — Workout — Pullup, Squat, HSPU ( Net was down could’nt post! )

Hey all,

Sorry for the delay with some of my posts, but I’ve been out of town and my network was down while I was able to log things. I also need to update the progress page!

Here’s what was accomplished:

Warmup: Horizontal Pull

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 10 Jackknife Pulls

Set 2:

  • 9 Jackknife Pulls

Set 3:

  • 9 Jackknife Pulls

__________________

Warmup: Half Squats

  • 15 Half Squats
  • 15 Half Squats

Set 1: Full Squats ( With backpack full of 62lbs )

  • 12 Full Squats

Set 2:

  • 12 Full Squats

Set 3:

  • 12 Full Squats

__________________

Warmup: Crow Stands

  • 56s Crow Stand
  • 46s Crow Stand + 10s Crow Stand

Set 1: Wall Handstand

  • 30s Wall Handstand

Set 2:

  • 20s Wall Handstand + 10s Wall Handstand

Set 3:

  • 30s Wall Handstand

25th of June, 2012 — Workout — Pullups & Squats ( Forgot to post yesterday! )

I know you were all sitting on the edge of your seats waiting for my next post. Sorry to let you down yesterday, things got a bit hectic and I forgot to post my workout! Here it is:

Warmup: Horizontal Pull

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pull

  • 9 Jackknife Pulls

Set 2:

  • 7 Jackknife Pulls

Set 3:

  • 7 Jackknife Pulls

_____________________

Warmup: Half Squats

  • 15 Half Squats
  • 15 Half Squats ( With backpack full of 30lbs )

Set 1: Full Squats

  • 12 Full Squats ( With backpack full of 62lbs )

Set 2:

  • 12 Full Squats ( With backpack full of 62lbs )

Set 3:

  • 12 Full Squats ( With backpack full of 62lbs )

21st of June, 2012 — Workout — Pullups & Squats

Starting things off with some good ol’ Horizontal Pulls. I’m hoping to be done with these damn’d things here soon, I really want to progress onto the next step. I’m thinking with my new rep count and added resistance things will progress much more fluidly.

After the warmup I’m going to put my backpack on. I took the books out, but left the 20lbs worth of weights. If I can get all three sets with the 20lbs, I’ll for sure be onto the next step next round.

Man that extra 20 lbs makes things a bit more interesting thats for sure haha ūüôā ¬†Second set got super rough around rep eight. Hoping I can finish off this third set with exquisite form and get to 12 with the backpack on.

ROUND II

Moving onto Full Squats today – Starting with Half Squats with weights. First set I’m going to just use the backpack full of ~30lbs then if that’s not too bad I’m going to use dumbbells to try to get the reps down to 12.

It was for sure a bit harder, but I still couldnt get it hard enough for the 12 rep count. I posted a comment on /r/bodyweightfitness to ask if the 10-12 rep count for Bulk was also appropriate for the squats in Convict Conditioning. ¬†Honestly doing the Full Squats isn’t much harder than the Half Squats. I’m definitely going to have to add weights, because the first set I felt like I could go for a while.

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Horizontal Pulls ( With backpack full of 20lbs )

  • 12 Horizontal Pulls

Set 2: Horizontal Pulls ( With backpack full of 20lbs )

  • 12 Horizontal Pulls

Set 3: Horizontal Pulls ( With backpack full of 20lbs )

  • 12 Horizontal Pulls

___________________________

Warmup: Half Squats ( With backpack full of ~30lbs )

  • 25 Half Squats
  • 15 Half Squats ( With backpack full of ~30lbs & 2 x Dumbbells with 16lbs )

Set 1: Full Squats

  • 10 Full Squats

Set 2: Full Squats ( With backpack full of ~30lbs )

  • 20 Full Squats

Set 3: Full Squats ( With backpack full of ~30lbs )

  • 20 Full Squats

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

BRUTAL — Only word I can think of to describe today’s workout. With being so busy ( excuse no. one ) I’ve not been able to keep up as well as I’d like in order to maintain a steady progression through these steps.

Here’s what was accomplished today though.

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1:

  • 18¬†Horizontal Pulls

Set 2:

  • 14 Horizontal Pulls

Set 3:

  • 12 Horizontal Pulls

___________________

Warmup: Half Squats

  • 25 Half Squats
  • 25 Half Squats

Set 1:

  • 50 Half Squats

Set 2:

  • 50 Half Squats

Set 3:

  • 50 Half Squats

 

14th of June, 2012 — Workout — Not the regular thing

Getting home from some late night FIFA’s with my buddah Ultimba.

Going to do some sets of just random stuff that I feel like I need to improve on.

These Half Squats are awesome tonight. I wish I had started working out earlier.

Warmup:

  • 10 Half Squats
  • 20 Half Squats

Set 1:

  • 40 Half Squats

Set 2:

  • 35 Half Squats

Set 3:

  • 30 Half Squats

11th of June, 2012 — Workout — Horizontal Pulls & Half Squats

OK back from a little chaotic of a weekend, ready to get my workout on! Today’s workout is brought to you by: ME:)

Check back for the video’s from the past few workouts, I’ve been busy so I’ll get those uploaded and posted hopefully Wednesday!

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1:

  • 16¬†Horizontal Pulls

Set 2:

  • 14¬†Horizontal Pulls

Set 3:

  • 12¬†Horizontal Pulls

______________________

Warmup: Half Squat

  • 10 Half Squats
  • 10 Half Squats

Set 1:

  • 20¬†Half Squats

Set 2:

  • 20¬†Half Squats

Set 3:

  • 25¬†Half Squats