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 šŸ™‚

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 šŸ™‚ )

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

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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:

  • 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 Ā Rope

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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:Ā 

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

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 šŸ™‚

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 RopeĀ 

  • 3 Min Jump Rope

______________________

Warmup: Full Pushups on Bars

  • 12 Full Pushups
  • 12 Full Pushups

Set 1:Ā 

  • 12 Full Pushups

Set 2:

  • 8 Full 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:

  • 7 Hanging Frog Raises

_________________________

Warmup: Wall Handstand

  • 20s Wall Handstand
  • 30s Wall Handstand

Set 1: Half HSPU

  • 3 Half HSPU

Set 2:

  • 1 Half HSPU

 

 

7th of September, 2012 — Workout — Pushups & Hanging Frog Raises

HOLY CRAP HAVE I MISSED YOU CONVICTS – SUPER MOTIVATED TODAY!! My body’s not completely healed, still some knee & quad issues, but my mind’s been going crazy for working out. I trust you guys haven’t been slacking in my absence … right?! If so, today’s the last day for that!

As I just mentioned, my leg’s are still a bit screwy, so I had to wear my knee brace, and take it a lot slower than normal for my Jump Rope warmups. Nonetheless, I still cranked out an excellent workout today.

After the first set of Hanging Knee Raises, I was a bit skeptical if my lower obliques kinda got pinched by the seat belt during my excitement last week. Thankfully, the workouts today didnt work them too intensely, actually hardly at all. Either way, like I was saying, the first set of the Hanging Knee Raises made my abs burn much more than I had expected. I anticipated a bit of struggle for the workout today as its been a week since I’ve done anything intense. I did a few things during the week just to test the waters out, but today I felt as though I would be able to crank out a decent workout. All should be OK for starting back with the routine next week starting Monday.

As for the Pushups, nothing too crazy with those today. The combo of hanging for the abdominal workouts & the seat belt ( saving my life ) burns on my shoulder put a bit of a strain on it, so I didnt go for the normal routine. Just wanted to get 12 solid reps of various exercises, to get my body used to it again. Still pushed myself to a decent pump today. A little side note on the MAX Regular Pushups, I had tried to MAX out earlier in the week. I havent done my MAX reps since I’ve started doing Convict Conditioning, and I wanted to do a little workout without pushing myself too much – figured doing one set of MAX reps would be fun, and I wanted to see how much I’ve improved since my p90X days. I was able to crank out 55 Regular Pushups before my form started getting sloppy, so I was pretty happy with that I suppose – Not too shabby for training for strength / size gains instead of endurance as I had prior.

P.S. Dave my friend, don’t fret buddy I’ll get to those questions you asked on some of my other posts!

How’s your workouts been going?
Whats giving you motivation this week?
Likewise, is there anything that you feel is holding you back?

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

__________________________

Warmup: Decline Wide Grip Pushups & Decline “Planche” Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline “Planche” Pushups

Set 1: Decline Close Pushups

  • 12 Decline Close Pushups

Set 2: Uneven Pushups

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

Set 3: Regular Pushups ( MAX reps )

  • 36 Regular Pushups

_______________________________

Warmup: Hanging Knee & Hanging Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2:Ā 

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

26th of August, 2012 — Workout — Wide Grip / Regular / Military / Planche Pushups & Hanging Frog Raises

Hey there folks,

Today’s workout was another good one. Wasn’t feeling up for working on the Pushup series today, so I just went with some of my old favorites.

Was stinking hot today doing the Jump Rope. I felt like I had sweat out five pounds by the time I had finished it all! I’m getting better at doing my double under’s and different patterns. I’m going to start working on the crossovers soon. I made my last 30s much more intense this time. I usually do the last 10s as fast as possible, but this time I started at the 30s mark and brought my knee’s up to waist height, as well as fast as possible. Was quite a change šŸ™‚

As for the Leg Raise’s – the combo of not doing the abs on Friday, and the high knee raises with the jump rope, I found it a lot harder that it should’ve today. I still managed to crank out three sets of 12 reps with good form though, just had to fight it on the ending of the last two sets.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

_______________________

Warmup: Decline Wide Grip & Regular Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Regular Pushups

Set 1: Decline Military Pushups

  • 12 Decline Military Pushups

Set 2:Ā Military Pushups

  • 12Ā Military Pushups

Set 3: Planche Pushups

  • 12 Planche 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

21st of August, 2012 — Workout — 1/2 One-Arm Pushup’s & Hanging Frog Raises

Sorry folks, forgot to post my workout for the day earlier. Been busy šŸ™‚

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

_____________________
Warmup: Decline Wide Grip Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline Wide Grip Pushups

Set 1: 1/2 One-Arm Pushups

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

Set 2:

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

Set 3:

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

______________________________________—

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

14th of August, 2012 — Workout — Leg Raises & Pushups

Woot Woot, Finally got the internet at the new place. So tomorrow I’ll be able to write out my thoughts, in real-time, as I workout!

I will say, today I moved onto the 1/2 One-Arm Pushups – What a change in difficulty that was! I had to do them with my legs out wide as the straight leg version was BBBrutal.Ā I don’t mind though, because it gives me a new challenge to conquer šŸ™‚

What did you do today solider? Leave me some comments!

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Hanging Knee / Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Bent Leg Raises

Set 1: Hanging Frog Raises

  • 9 Hanging Frog Raises

Set 2:

  • 11 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

________________________________

Warmup: Close / Uneven Pushups

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

Set 1: 1/2 One-Arm Pushups

  • 5, 1/2 One-Arm Pushups ( Left )
  • 5, 1/2 One-Arm Pushups ( Right )

Set 2:

  • 5, 1/2 One-Arm Pushups ( Left )
  • 5, 1/2 One-Arm Pushups ( Right )

Set 3:

  • 5, 1/2 One-Arm Pushups ( Left )
  • 5, 1/2 One-Arm Pushups ( Right )

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 ofĀ Close PushupsĀ 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 theĀ PushupĀ progression – theĀ Half One-Arm Pushups.Ā 

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

TheĀ Pullup’sĀ 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 theĀ PullupĀ position. The more towards the ends of the sets, the more my wrists would turn into a ChinupĀ position. With the newĀ Pullup / DipĀ 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 theĀ PullupsĀ ( until I get to theĀ Close Grip PullupsĀ ) because I want my Lat’s much larger and defined.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

___________________________

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

____________________________

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

 

6th of August, 2012 — Workout — Squats, Leg Raises & HSPU

Well as I promised heres what was accomplished in today’s workout.

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 10 Uneven Squats

Set 2:

  • 12 Uneven Squats

Set 3:

  • 12 Uneven Squats

________________________

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

_____________________________

Warmup: Crow & Wall Handstands

  • 30s Crow Stands
  • 30s Wall Handstand

Set 1: Wall Handstand

  • 61s Wall Handstand

Set 2:

  • 50s Wall Handstand

Set 3:

  • 47s Wall Handstand

 

Check back tomorrow for the formatting and my thoughts on today’s workout.

Let me wake up to some comments on how your workout went today!

4th of August 2012 — Workout — Pushups & Leg Raises

Moving to my apt today, so here’s what was accomplished before the move. Might workout again later today once I’m settled.

Have a nice weekend!

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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

____________________________

Warmup: Close Pushups ( With Backpack full of 32lbs )

  • 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 )