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

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Warmup: Full Pushups on Bars

  • 12 Full Pushups
  • 12 Full Pushups

Set 1: 

  • 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

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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

 

 

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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

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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: 

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

28th of August, 2012 — Workout — Half One-Arm Pushups & Hanging Frog Raises

Worked out late this evening, so I didnt push myself as hard as I had wanted. Nonetheless, I still cranked out some decent numbers. I need to write out my thoughts again, but tonight wasn’t the time. It was basically pitch black out while I was doing my Jump Rope. Was actually pretty fun doing it like that, had no visual clues.

Sets 1-6: Jump Rope

  • 3 min Jump Rope

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Warmup: Decline Wide Grip Pushups

  • 12 Decline Wide Grip Pushups

Set 1: Half One-Arm Pushups

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

Set 2:

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

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Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2:

  • 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 🙂

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: Military Pushups

  • 12 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

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. I don’t mind though, because it gives me a new challenge to conquer 🙂

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 )

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

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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 )

11th of July, 2012 — Workout — HSPU, Leg Raises, & Squats

Well Hola all you crazy calisthenics freaks. Hope you’re all doing well today. Gonna be a good day for working out 🙂

Haven’t done any of the HSPU series in a bit, think I’ll get some of those down today. Starting things off with some Wall Handstands. Did a few Crow Stands just to get the wrists warmed up a bit.

While I”m doing the HSPU series, I’m also going to be doing the Leg Raise series during my rest time’s.

Man the balance for doing those HSPU’s is so hard for me to get at the moment. At most I can only hold it out for 5s before I fall into the wall though. I definitely need to train it more if I want to be able to do Handstands.

The Leg Raise series I’m currently at ( Hanging Knee Raises ) is getting easier and easier every time I do them. I’m thinking about doing a few more rounds of it before I move onto the next group. That means that I’m almost done with them! Woot.

I can definitely notice a strengthening of my knee’s from all these exercises strengthening the joints. I notice I don’t have nearly as much ache’s in them in the morning or after I play softball. It’s nice actually! Although I do feel it in my left knee still occasionally, it’s getting less and less frequent. More anecdotal evidence of the power of calisthenics 🙂

Overall an excellent workout here today. Only thing, I need to get back to my consistency. I think once Softball is finished up here I’ll be able to get back to my regular routine – Although I’m still progressing so that makes me happy 🙂

Hope you’re all being consistent, and at the very least not quitting. There was a great quote I heard the other day ( I’ve probably posted this before, but it’s just so inspiring to me! ):

“There are no limit’s, only Plateaus”

Leave me some comments on how you’re doing, or if you’re looking for some motivation. 

Warmup: Crow Stands

  • 10s Crow Stand
  • 20s Crow Stand
  • 40s Wall Handstand

Set 1: Wall Handstand

  • 35s Wall Handstand

Set 2:

  • 45s Wall Handstand

Set 3:

  • 45s Wall Handstand

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Warmup: Straight Leg Raises

  • 12 Straight Leg Raises
  • 12 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 12 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

Set 3:

  • 12 Hanging Knee Raises

______________________

Warmup: Full Squats ( With Backpack full of 62lbs )

  • 12 Full Squats
  • 12 Full Squats

Set 1: Close Squats ( With Backpack full of 62lbs )

  • 12 Close Squats

Set 2: 

  • 12 Close Squats

Set 3:

  • 12 Close Squats