5th of February, 2013 — Workout — Hanging Straight Leg Raises, Iron Crosses, One-Leg Hip Extensions, Supermans, V-Ups & Russian Twists

Whats going on Convicts – How y’all doing?! Another great day to workout I’d have to say. Today’s workout is Super Sets, and it should be a cracker!

-B

Hanging Straight Leg Raises & Iron Crosses:

Set 1:

  • 5 Hanging Straight Leg Raises 
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

Set 2:

  • 5 Hanging Straight Leg Raises
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

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One-Leg Hip Extensions & Supermans:

Set 1:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

Set 2:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

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V-Ups & Russian Twists:

Set 1:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

Set 2:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )
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30th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, Hyperextensions & Shadow Boxing

Starting things off with three rounds of Shadow Boxing! Man I miss punching things!! Today’s workout is Interval Sets.

Great core workout today convicts, hope yours was as well!

Stay Strong!

-B

Shadow Boxing:

As with usual boxing, these were three minute rounds with one minute rest time between

  • Three rounds

_______________________________________________________________________________

Hanging Straight Leg Raises:

I really wanted to crank out 12 for that second set, but my form wouldnt’ve been good – I figured it wouldnt be worth doing it unless it was spot on. It was more of a Quad issue though and not related to my Abs at all.

Well that third set was all Abdominal failure at least 🙂 I love the Ab burn, dont you?

Set 1:

  • 12 Hanging Straight Leg Raises

Set 2:

  • 11 Hanging Straight Leg Raises

Set 3:

  • 9 Hanging Straight Leg Raises

___________________________________________________________________________

Supermans ( Three second pause at the top ):

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 12 Supermans

_________________________________________________________________________

Bicycles:

Set 1:

  • 12 Bicycles ( Left )
  • 12 Bicycles ( Right )

Set 2:

  • 12 Bicycles ( Left )
  • 12 Bicycles ( Right )

Set 3:

  • 12 Bicycles ( Left )
  • 12 Bicycles ( Right )

___________________________________________________________________

Hyperextensions ( Hands under chin & three second pause at top ):

Last three – four reps on the third set sucked. I didn’t like it, and I almost gave into my wanting to stop. Fight through, persevere, and you’ll be so much more thankful!

Set 1:

  • 12 Hyperextensions

Set 2:

  • 12 Hyperextensions

Set 3:

  • 12 Hyperextensions

17th of January, 2013 — Workout — Hanging Knee Raises, Iron Crosses, Alternating One-Leg Hip Extensions, Supermans, V-Ups, Russian Twists

Hey guys,

I’m going to try and keep up with this, and my workouts. Life’s not being kind at the moment, I apologize if I’m a bit absent in the future.

-B

Hanging Straight Leg Raises & Iron Crosses ( Knees bent ):

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

4th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, & Hyperextensions

Hey folks,

Going to be a bit of a mild one for me today, I’m still recovering from shoveling out my driveway a couple days ago. Landlord gave me this little, tiny-ass kids looking shovel so I had to use a lot more of my lower back than I should’ve. That being said, I’m not going to be doing the pauses at the top of the Supermans. We’ll see though, I  say that now, but once I’m into it I may be OK?

This is the last day of Interval Sets. It’s bittersweet, but I’m looking forward to the next routines. Hoping to get some time in this weekend to give the ol’ Routines page an update.

I’m honestly surprised how many people dont take up Calisthenics. It’s not that hard, unless you want it to be. Its super cheap, compared to monthly gym membership fees & if the elite of the elite in our Armed Forces almost exclusively use it to train and keep themselves in their top tier levels of fitness – it’s almost a no-brainer if you ask me. I suppose I’m a bit biased though, as I’ve always liked and admired alternative training techniques.

How’s your progress coming along?!

– B

Hanging Straight Leg Raises:

Feeling good today – Shoulders are a bit tight though from all those Pullups yesterday. Nice to see progress at least! Boy those sure do know how to put a burn on the ol’ Abdominals.

Form started to go south with that last set, so I figured I’d cut it a few reps short to maintain proper form. Good call me! haha

Set 1:

  • 12 Hanging Straight Leg Raises

Set 2:

  • 11 Hanging Straight Leg Raises

Set 3:

  • 9 Hanging Straight Leg Raises

__________________________________________________________________

Supermans: ( Three second pause at the top )

OK, so I lied! I paused for three seconds at the top of each rep – well on the First set so far at least. I just couldnt help myself. I’ll keep it up as long as I’m able to maintain proper form, and feel as though I wont injure myself.

OOH, it burns so good – It’s sometimes hard to breathe consistently while doing this workout. All of my weight is essentially on my diaphragm and its almost a workout in that to keep balance on my stomach while breathing in and out.

Well I was able to crank out three full sets of 12 reps, so that feels good – with the three second pauses at the top! My lower back is on fire though, so well see how that transitions into the Hyperextensions for me. I may nix those all together, because I’ll probably be out shoveling the driveway again this weekend.

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 12 Supermans

_____________________________________________________________________________

Bicycles:

I remembered from last time, that these weren’t the greatest for me. I went super slow – took over a minute to crank out the first set, and they still didnt really give me the burn I’m expecting. Guess I’ll have to go even slower, or just cut these out all together if they’re in the next couple weeks routines.

OK! I think I figured it out on that second set. I decided to do a little pause on each side when my elbows touched my leg’s. HOT DAMN, by the tenth rep, my abs were regretting that decision, but my brain wouldnt let them give up. Felt good to finish them up, but what felt even better was stretching out after.

Nothing like the burn of working out the Ab’s. I love that burn more than any other, its one of the most painful, but most satisfying. I know Ab’s are ‘built’ in the kitchen, but you need to do your work in the gym for the kitchen discipline to pay off.

Set 1:

  • 12 Bicycles

Set 2: ( One second pause at the top )

  • 12 Bicicyles

Set 3: ( One second pause at the top )

  • 12 Bicycles

_______________________________________________________________________________

Hyperextensions:

I’ve decided to keep the Hyperextensions in today. I’m just focusing on keeping good form, and going slowly. Can’t strengthen the muscles if you dont work them out! After that first set my lower back’s up for it anyway. Just needed to be warmed up I’m thinking. Plus I got an adrenaline rush from a song that came on!

In case I forgot to mention, I’m doing these with my hands under my chin – as per the recommendation in You Are Your Own Gym.

Last set finally caught up to my back, and told me to HALT! Still got in some good numbers.

Set 1:

  • 12 Hyperextensions

Set 2:

  • 10 Hyperextensions

Set 3:

  • 9 HyperextensionsA

27th of December, 2012 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles & Hyperextensions

Time to beat up on the ol’ core muscles today.

I was going over the workouts for the day, and just wanted to note for the Supermans, there’s a three second pause at the top! Should make them so much more fun right?

Also not that today’s workouts are still Interval Sets. Two weeks of doing this style, I’m not sure if I like it more or not. Maybe its about equal to Ladder Sets, just in a different burn and all. Either way, as long as I’m working out I’m happy.

Freaking Supermans sure know how to work out the lower back like a champ! That last set made me shake and sweat like a mad man. Onto the Bicycles!

Havent dont a ‘traditional’ styled ab workout in awhile. Been doing the Hanging routines from Convict Conditioning for months now – Kind of felt good! I’m going to slow them down for the second and third set though, because I didnt even feel any sort of burn with the first set. I mean, I didnt just rush through them, I was focused and maintained good form throughout, just didnt do much for me I suppose. I think that if I slow them down, then I’ll get at least a little burn? Seemed to do it a bit. Not nearly as intense of a burn as the Hanging ab workouts, but I was able to get to the point of some sort of fatigue / burn doing them with a three – four second count.

Just like with the Supermans, I went back and checked out the description of the Hyperextensions, and it turns out that I was actually doing Supermans last week instead of the Hyperextensions! Oops. Ah well, essentially the same thing, but with the Hyperextensions described in You Are Your Own Gym, you’re supposed to put a blanket or a pillow under your abdomen as kind of a fulcrum. I may actually start using my Bosu Ball to do these guys next week. Regardless, using the towel, or whatever, these things shred your lower back – in a good way. I’m so happy I only have one more set of them, because I wasn’t so kind to my lower back growing up working on a farm. Never followed the advice of ‘ Lift with your legs ‘. Should make shoveling the driveway later super fun! haha

Well, kicked my own ass again today. Nothing like that feeling of complete exhaustion after a workout to know you’ve put in good work for the day – You guys’d better not let the little whiner creep up and convince you somehow to not put in a days workout!

If you’re struggling with motivation, drop me a line and I’ll get you back into gear!

-B

Hanging Straight Leg Raises

Set 1: 

  • 10 Hanging Straight Leg Raises

Set 2:

  • 10 Hanging Straight Leg Raises

Set 3:

  • 10 Hanging Straight Leg Raises

_____________________________________

Supermans

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 10 Supermans

___________________________________

Bicycles

Set 1:

  • 12 Bicycles

Set 2:

  • 12 Bicycles

Set 3:

  • 12 Bicycles

___________________________________

Hyperextensions

Set 1:

  • 12 Hyperextensions

Set 2:

  • 12 Hyperextensions

Set 3:

  • 10 Hyperextensions