9th of December, 2012 — Workout — Half Hand Stand Pushups & Angled Bridges

Shooting for the 30s Rest between sets again. Nice to see some rep increases again. I did fall on the second set, but I feel like I could’ve cranked out one – two more reps. They’re giving me a nice burn in my shoulders though!

Those Angled Bridges got me good this evening. I’m still not the biggest fan of doing them, but I was reading over Convict Conditioning again, and remembered the importance of strengthening the spine.

So as I mentioned in a prior post, I think I’m going to be starting up with You Are Your Own Gym for a month or two to break up the monotony and hit the muscles with some different routines / exercises. Hope you guys stayed strong this weekend!

-B

Warmup: Crow & Wall Headstands

  • 30s Crow Stand
  • 30s Wall Headstand

Set 1: Half Hand Stand Pushup

  • 11 Half HSPU’s

Set 2:

  • 6 Half HSPU’s

Set 3:

  • 7 Half HSPU’s

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Warmup: Short & Straight Bridges

  • 12 Short Bridges
  • 12 Straight Bridges

Set 1: Angled Bridges

  • 12 Angled Bridges

Set 2:

  • 12 Angled Bridges

Set 3:

  • 12 Angled Bridges
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5th of December, 2012 — Workout — Hand Stand Pushups & Angled Bridges

Starting things off with some good ol Crow Stands & Wall Headstands. Been a bit since I’ve done these guys.

I’m stepping back down to the Half Hand Stand Pushups as well for now. As per my previous post, taking this much time off has really killed any gains I made. A bit disappointing, but no worries. I’ll get them back.

Hot damn, only able to crank out seven on my first set =( Motivates me sooooo much. I hate regression a hell of a lot. Really gets the fire burning in me. What gets your fire going and motivates you?

Again for today’s workout I’m taking 30s breaks between sets.

-B

Warmup: Crow Stands & Wall Headstands

  • 30s Crow Stand
  • 45s Wall Headstand

Set 1: Half Hand Stand Pushups

  • 7 Half Hand Stand Pushups

Set 2:

  • 6 Half Hand Stand Pushups

Set 3:

  • 4 Half Hand Stand Pushups

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Warmup: Short & Straight Bridges

  • 12 Short Bridges
  • 12 Straight Bridges

Set 1: Angled Bridges

  • 12 Angled Bridges

Set 2:

  • 10 Angled Bridges

Set 3:

  • 9 Angled Bridges

26th of September, 2012 — Workout — Half Hand Stand Pushups

Got some plans after work, so quick workout today:

Set 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Crow & Wall Handstands

  • 30s Crow Stand
  • 30s Wall Handstand

Set 1: Half HSPU

  • 12 Half HSPU

Set 2:

  • 9 Half HSPU

Set 3:

  • 8 Half HSPU

22nd of September, 2012 — Workout — Hanging Frog Raises, Full Pushups & Half HSPU’s

Hey fellow convicts,

Girlfriend decided to show up yesterday and surprise me! Hard to get a calisthenics workout in while shes in town. Not complaining, but I was really pumped to get my workout on yesterday and de-stress myself from the long work week. She had a bit of studying to do today so it gave me a little time frame to get in a workout, albeit a bit short and not what I’d exactly like, it’s still a workout 🙂

A note on todays workout, I completed it as a circuit style – NO REST! – It went Pushup -> Leg Raise -> HSPU.

Enjoy your guys weekend, catch you on monday!

-B

Sets 1-7: Jump Rope 

  • 3 Min Jump Rope

______________________

Warmup: Full Pushups on Bars

  • 12 Full Pushups
  • 12 Full Pushups

Set 1: 

  • 12 Full Pushups

Set 2:

  • 8 Full Pushups

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Warmup: Hanging Knee & Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2:

  • 7 Hanging Frog Raises

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Warmup: Wall Handstand

  • 20s Wall Handstand
  • 30s Wall Handstand

Set 1: Half HSPU

  • 3 Half HSPU

Set 2:

  • 1 Half HSPU

 

 

20th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Had my grandparents from out-of-town stop by for a visit yesterday, so yet again I missed out on the HSPU day =(, although it was really nice to get to see them – Its pretty rare these days.

Todays workout was pretty solid though, the 1/2 One-Leg Squats definitely beat me up a bit. Was nice to progress with both workouts, although the Full Pullups only increased by one rep, its still progress 🙂 I love doing Pullups either way, especially those Wide Grip Pullups. Got double 12 rep sets again, which feels good. Definitely struggle with the last two reps for both sets though.

I’m thinking that by the end of next week I’ll be on to full-blown Pistol Squats, the assisted ones are basically the same thing. I may give them a shot though, just so I can follow the progression properly. I know I can do the Full Pistol Squats already so it’s hard to decide.

Sets 1-7: Jump Rope

  • 3 Min Jump Rope

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Warmup: Wide Grip Pullups

  • 12 Wide Grip Pulls
  • 12 Wide Grip Pulls

Set 1: Full Pullups

  • 9 Full Pulls

Set 2:

  • 9 Full Pulls

Set 3:

  • 9 Full Pulls

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Warmup: Close & Uneven Squats

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

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats

Set 2:

  • Ten 1/2 One-Leg Squats

Set 3:

  • Ten 1/2 One-Leg Squats

 

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

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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 )

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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

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Warmup: Wide Grip Pulls

  • 12 Wide Grip Pulls

Set 1: Half Pulls

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls