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 )

4th of December, 2012 — Workout — 1/2 One-Arm Pushups & Hanging Frog Raises

I’m going to do another 30 second rest period today for my workout. See how much it’ll kick my ass this time 🙂

I made a short video of my 1/2 One-Arm Pushups for Neil that I’ll be posting later today. Form’s not the best in this one my friend as it’s been a bit since I’ve done them. I’m thinking about going back to feet wider than shoulder width again for a few weeks just to get back into it. Illness, moving and just general BS take its toll on the ol’ body 🙂 Nonetheless, I’ll be posting it here after today’s workout. Let’s see how this ab workout goes!

Hot damn! After the second round during the Hanging Bent Leg Raises my abs were screaming! DAMN YOU BREAKS!!!!! Let me tell you what, its taken some freaking motivation for me to crank out these last two sets of Hanging Frog Raises. My body’s telling me no, but I’ve no excuses. I’ve got to bend my body to my mind’s will.

Just because I didnt feel as though it hit my pec’s too hard today I decided to crank out a Wide Grip Pushup set to failure.

-B

Warmup: Close & Wide Grip Pushups

  • 12 Close Pushups
  • 12 Wide Grip Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

Set 2:

  • Six 1/2 One-Arm Pushups ( Left )
  • Six 1/2 One-Arm Pushups ( Right )

Set 3:

  • Five 1/2 One-Arm Pushups ( Left )
  • Five 1/2 One-Arm Pushups ( Right )

______________________________________

Warmup: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 10 Hanging Frog Raises

Set 2:

  • 10 Hanging Frog Raises

Set 3:

  • 10 Hanging Frog Raises

_____________________________________

Just because: Wide Grip Pushups to Failure

  • 42 Wide Grip Pushups

29th of November, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Man this cold’s not letting up! Feeling a bit better today though so I’ll crank out some reps. Geesh putting me out of commission for a while now. I’m also thinking about joining a local gym for the winter months. It’s hard to keep up the motivation when I get up its dark, and when I get home its dark! No fun, let me tell ya. There’s a good article here that talks about it –> http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/

I think I may start up my mass gaining diet again as well. It didnt end as well as I had hoped last time, and who doesnt like to eat excessive amounts of food!

As for the workout today, damn, being absent for so many days definitely hurts the gains. Those 1/2 One-Arm Pushups were tough to crank out. Honestly it’s all a bit ‘harder.’ I like the burn, and the pump I get from it though. Reminds me why I’ve been doing them for so long. I’m considering changing up my Pushup routine a bit though. I never really wanted to get to the point of doing full-blown One-Arm Pushups. My goal is more to get to a full Planche Pushup. I think they’re manlier and much more bad A looking haha.

-B

Warmup: 

  • 12 Close Pushups ( With bars )
  • 12 Close Pushups ( With bars )

Set 1: 1/2 One-Arm Pushups ( Feet Shoulder Width )

  • Eight 1/2 One-Arm Pushups ( Left )
  • Eight 1/2 One-Arm Pushups ( Right )

Set 2:

  • Nine 1/2 One-Arm Pushups ( Left )
  • Nine 1/2 One-Arm Pushups ( Right )

___________________________________

Warmup: 

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 9 Partial Straight Leg Raises

Set 2:

  • 10 Partial Straight Leg Raises

24th of November, 2012 — Workout

Hey folks,

Miss you guys. Been dealing with a bit of an illness, and some personal shit for a few weeks. My workouts are going to be a bit lacking for the next couple weeks as a result, but I’m OK with that. I’ve missed it. Not going to be doing anything much as far as routine goes today, but just getting back into the swing of things.

Dont think I’ve forgotten about you guys! I know you’ve all stayed strong. Keep it up!

-B

Push:

  • 10 Full Pushups ( On bars )
  • 10 Full Squats
  • 10 Dips
  • 10 Close Squats
  • 10 Wide Grip Pushups
  • 10 Dips

Pull:

  • 10 Super Wide Grip Pullups
  • 10 Full Pullups
  • 10 Hanging Bent Leg Raises
  • 10 Hanging Frog Raises
  • 10 Super Wide Grip Pullups
  • 10 Full Pullups

6th of November, 2012 — Workout — Half One-Arm Pushups & Partial Straight Leg Raises

Warmup: Hanging Bent & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2: Partial Straight Leg Raises

  • 10 Partial Straight Leg Raises

__________________________

Warmup: Full Pushups

  • 12 Full Pushups ( On bars )
  • 12 Full Pushups ( On bars )

Set 1: Wide Grip Pushups

  • 12 Wide Grip Pushups

Set 2: Half One-Arm Pushups

  • 8 Half One-Arm Pushups ( Left )
  • 8 Half One-Arm Pushups ( Right )

29th of October, 2012 — Workout — Various

Today’s workout I’m going to do circuit style – no break’s. Here’s how its going to go:

Pullup –> Squat –> Pushup –> Leg Raise

-B

  • 12 Wide Grip Pullups
  • 12 Close Squats
  • 12 Full Pushups ( On bars )
  • 12 Hanging Frog Raises
  • 10 Full Pullups
  • 12 Pistol Squats ( Left )
  • 12 Pistol Squats ( Right )
  • Nine 1/2 One-Arm Pushups ( Left )
  • Nine 1/2 One-Arm Pushups ( Right )
  • 10 Partial Straight Leg Raises

 

23rd of October, 2012 — Workout — Partial Straight Leg Raises & 1/2 One-Arm Pushups

Good workout today convicts! Hope you pushed yourself today, I know I’ve been a bit lacking the past few days so it was a nice feeling to crank out some good sets. I’ll be back in a bit to address those comments!

-B

Warmup: Close & Decline Close Pushups ( On bars )

  • 12 Close Pushups
  • 12 Decline Close Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Six 1/2 One-Arm Pushups

Set 2:

  • Seven 1/2 One-Arm Pushups

Set 3:

  • Nine 1/2 One-Arm Pushups

________________________________

Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 12 Partial Straight Leg Raises

Set 2:

  • 11 Partial Straight Leg Raises

Set 3:

  • 10 Partial Straight Leg Raises

16th of October, 2012 — Workout — Partial Straight Leg Raises & 1/2 One-Arm Pushups

Warmup: Bent Leg & Hanging Frog Raises

  • 12 Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 11 Partial Straight Leg Raises

Set 2:

  • 7 Partial Straight Leg Raises

Set 3:

  • 9 Partial Straight Leg Raises

_______________________________

Warmup: Full Pushups ( With Bars )

  • 12 Full Pushups
  • 12 Full Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Four 1/2 One-Arm Pushups ( Left )
  • Four 1/2 One-Arm Pushups ( Right )

Set 2:

  • Four 1/2 One-Arm Pushups ( Left )
  • Four 1/2 One-Arm Pushups ( Right )

Set 3:

  • Five 1/2 One-Arm Pushups ( Left )
  • Five 1/2 One-Arm Pushups ( Right )

11th of October, 2012 — Workout — Dips & Hanging Frog Raises

Decided to mix things up a little bit. Wanted to hit my Triceps hard today, I feel like they’ve been in the background for a little too long. Good workout again though today. I’ve never done full sets of Dips like that before. Honestly was a bit too easy, but if I do them again soon, I’ll know to add some weight 🙂

Have some plans this evening, so again, not too much as for thoughts today. Also bonus form footage for Klaus to check out for me ( Thanks in advance my friend 🙂 )

Warmup: Full & Wide Grip Pushups on bars

  • 12 Full Pushups on bars
  • 12 Wide Grip Pushups on bars

Set 1: Dips

  • 12 Dips

Set 2:

  • 12 Dips

Set 3:

  • 12 Dips

_______________________

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:

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

5th of October, 2012 — Workout — Pushups & Hanging Frog Raises

Forgot to publish this on Friday! Hope you guys had a great weekend, check back for my workout this evening, as well as a video for Klaus to help with my Leg Raises!

-B

Sets 1-6: Jump Rope

  • 3 Min Jump  Rope

________________________

Warmup: ‘Planche’ & Four-Count Full Pushups ( Both on Pushup Bars )

  • 12 ‘Planche’ Pushups
  • 12 Four-Count Full Pushups

Set 1: Full Pushups

  • 12 Full Pushups

Set 2: Uneven Pushups

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

Set 3: Close Pushups on a ball

  • 12 Close Pushups

_____________________________

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: 

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises