Tag Archives: health

8th of January, 2013 — Workout — Elevated Pushups ( Wide Grip & Close ), Shove Off’s, Military Presses ( Elevated feet ), Thumbs Up, Chair Dips

Hey o’ Convicts,

Ready for weeks Five & Six?! These next two weeks are going to be Supersets ( See HERE for description ). So today’s workout beat the hell out of my upper body. The Supersets are no freaking joke my friends. That little   explosion on the way back is no joke. Stay Strong  and keep at it, It will pay off!

How was your workout today?!

-B

Pushups ( Elevated feet ) & Shove Off’s:

Oh HOT DAMN, these were underestimated in my mind before I started. Definitely going to get in an excellent workout today let me tell you. Thankfully there’s only two sets!

Some notes on these:

  1. The Pushups are Wide Grip
  2. There’s a three second pause at the bottom of Both exercises
  3. There’s a three second count on the way down on the Pushups
  4. There’s an explosive push back up on Both
  5. Shove Off height is ~ waist high

Set 1:

  • 5 Wide Grip Pushups
  • 7 Shove Off’s

Set 2:

  • 5 Wide Grip Pushups
  • 10 Shove Off’s

_________________________________________________________________

Military Press ( Elevated feet ) & Thumbs Up

Geesh the three seconds down then the pause for three seconds with the Military Presses are so hard to keep up the higher the reps go! Brutal workout today 🙂

One thing I had to pay attention to was my breathing during the Thumbs Up. It’s so easy to not breathe! I caught myself a few times, especially during the three second pause’s not breathing properly. DONT DO THAT!

Set 1:

  • 5 Military Presses
  • 10 Thumbs Up

Set 2:

  • 5 Military Presses
  • 11 Thumbs Up

_____________________________________________________________

Close Pushups ( Elevated feet ) & Dips ( Chair with legs bent )

As the title mentions, I did the Dips as a Chair Dip, and I had to bend my legs because my Triceps are shot already. I can’t believe how brutal this workout is for me today 🙂 Feels great, but I can’t wait to see what I get next time I do these, because I feel like this is kicking my ass today.

Set 1:

  • 5 Close Pushups
  • 7 Chair Dips

Set 2:

  • 5 Close Pushups
  • 7 Chair Dips

8th of November, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Warmup: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 1: Full Pullups

  • 12 Full Pullups

Set 2:

  • 12 Full Pullups

________________________________

Warmup: Close Squats

  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2: Close Squats

  • 12 Close Squats

10th of September, 2012 — Workout — Half Pullups & Half One-Leg Squats

Decided to try to shoot for 10 rounds of the Jump Rope today, but my right wrist just couldnt take it today. I started getting sloppy and kept catching my feet. Eight rounds is pretty solid amount though I’d have to say. Was a bit windy today, which adds to the fun of jumping rope 🙂

Had to cut the Squats down a set, my right knee is still hurting a bit. The bruise goes from the middle of my shin to the middle of my quad. Pretty gnarly colors and such. I’m thinking another week or two and I’ll be rockin’ it at 100%. I’d say I’m about 90% at the moment, also noticed some slight abdominal pains while doing the Close Squats. Kind of weird because my abs are not used much – more for stabilizing I’d say.

Either way, was nice to get a good set of Pullups in. I did a quick measurement of my chest today, and my Lat’s must be getting bigger because they’ve gone up a little bit from my last measurement. Was a bit bummed I couldnt get 12 reps for both sets of the warmup ( Wide Grip Pullups ) today though. I figured it was going to be a bit of a struggle after that first set. I was honestly surprised to be able to get the full 12 reps for all three working sets of Half Pullups. Nice feeling. I still want to get the timing down a bit better with the Half Pullups, because I feel as though I’m rushing them a bit to get all 12 reps. Sometimes my body sway’s a bit too much for my liking. Alas, it’s my first day back to them in over a week though, so I can’t be complaining too much!

Happy overall with what was accomplished today – with the circumstances. Man I missed working out though! I was going crazy, my poor girlfriend had to listen to me whining about it – true to her nature, she said she had “ZERO pity” on me, which is understandable. A very valuable lesson I learned this year.

What was your favorite part of your workout today?
Do you feel as though you pushed yourself hard enough?

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

_______________________

Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 10 Wide Grip Pullups

Set 1: Half Pullups

  • 12 Half Pulls

Set 2:

  • 12 Half Pulls

Set 3:

  • 12 Half Pulls

______________________

Warmup: Close & Uneven Squats

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

Set 1: Half One-Leg Squats

  • 6 Half One-Leg Squats ( Left )
  • 6 Half One-Leg Squats ( Right )

Set 2:

  • 7 Half One-Leg Squats ( Left )
  • 7 Half One-Leg Squats ( Right )

9th of July, 2012 — Workout — Pullups, Squats, Bridges & Pushups

Seems as though these guys are the only one’s I get around too. I’m going to have to get some Bridge work in today somehow.

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 12 Jackknife Pulls

Set 3:

  • 11 Jackknife Pulls

________________

Warmup: Full Squats

  • 12 Full Squats
  • 12 Full Squats

Set 1: Close Squats

  • 12 Close Squats

Set 2:

  • 12 Close Squats

Set 3:

  • 12 Close Squats

_________________

Warmup: Straight Bridges

  • 12 Straight Bridges
  • 12 Straight Bridges

Set 1: Angled Bridges

  • 8 Angled Bridges

Set 2:

  • 8 Angled Bridges

__________________

Warmup: Wide Grip Pushups

  • 12 Wide Grip Pushups ( four seconds up & down )
  • 12 Wide Grip Pushups ( four seconds up & down )

Set 1: Uneven Pushups

  • 10 Uneven Pushups ( Right )
  • 10 Uneven Pushups ( Left )

Set 2:

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

5th of July, 2012 — Workout — Pullups, Squats, and Pushups

Starting things off with some Horizontal Pulls.

Raining again so I can’t write my thoughts … grrr!

POST WORKOUT THOUGHTS:

My left shoulder is definitely feeling the strain today! It doesn’t help that I worked out after we just had a softball game either. Not sure why its my left shoulder though, I suppose it could be from batting, or not giving myself enough rest time from my last workout?

I’m still finding it hard to struggle with the Squat routine. Even with the added weight they’re still cake. Maybe I’m actually that close to the Master Step of One Leg Squat! I’m hoping so.

It’s nice to see progress in the Pullup routines though. I’m trying to keep my hands wide to hit my lats more, but am finding it a bit difficult while using the suspended rings. Either way, I love doing them 🙂

Was going to do the HSPU routine this evening, but as I mentioned earlier my left shoulder was giving me a bit of caution. I think I’ll give it a few days to ‘heal’ up.

Diet’s not been the best the past week, and neither has the workouts. Holiday’s and the nice weather are an excellent test for me. I’m considering going basically vegetarian here for a while. Veggie’s have sufficient protein. I’m going to research it a bit more though before I jump on too hastily. Not sure how difficult it’s going to be to still have a mass gaining diet while not eating much meat. No way I can go full vegetarian though. I love my meats too much, but less of those red ones will give me much better health in the long run.

How’s your workouts been going? Leave me some comments on your struggles or achievements! 

P.s. HAPPY FREAKING FOURTH!!!

Warmup: Horizontal Pulls 

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 12 Jackknife Pulls

Set 3:

  • 10 Jackknife Pulls

______________

Warmup: Full Squats

  • 12 Full Squats ( With Backpack full of 30lbs )
  • 12 Full Squats ( With Backpack full of 62lbs )

Set 1: Close Squats

  • 12 Close Squats ( With Backpack full of 62lbs )

Set 2:

  • 12 Close Squats ( With Backpack full of 62lbs )

Set 3:

  • 12 Close Squats ( With Backpack full of 62lbs )

________________________

Warmup: Close Pushups

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

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

Set 2:

  • 9 Uneven Pushups ( Right )
  • 9 Uneven Pushups ( Left )

Set 3:

  • 9 Uneven Pushups ( Right )
  • 9 Uneven Pushups ( Left )

3rd of July, 2012 — Workout — Pullups, Squats, Pushups, & Leg Raises

Man, between softball practice / games, hiking, and just general summer activities I’m finding my workout time’s are suffering a bit. Like in one of my previous post’s I had mentioned that I was considering consolidating my workouts into three days instead of the six that it’s currently at.

Starting today off with some Horizontal Pulls.

Started raining on me while working out so I was unable again to blog my thoughts while I was working out. Nonetheless, here was what was accomplished today:

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 10 Jackknife Pulls

Set 3:

  • 9 Jackknife Pulls

_____________________

Warmup: Full Squats

  • 12 Full Squats
  • 12 Full Squats

Set 1: Close Squats

  • 12 Close Squats

Set 2:

  • 12 Close Squats

Set 3:

  • 12 Close Squats

__________________

Warmup: Close Pushups

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

  • 7 Uneven Pushups ( Right )
  • 7 Uneven Pushups ( Left )

Set 2:

  • 10 Uneven Pushups ( Right )
  • 10 Uneven Pushups ( Left )

Set 3:

  • 11 Uneven Pushups ( Right )
  • 11 Uneven Pushups ( Left )

_______________________

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

28th of June, 2012 — Workout — Pullup, Squat, HSPU ( Net was down could’nt post! )

Hey all,

Sorry for the delay with some of my posts, but I’ve been out of town and my network was down while I was able to log things. I also need to update the progress page!

Here’s what was accomplished:

Warmup: Horizontal Pull

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 10 Jackknife Pulls

Set 2:

  • 9 Jackknife Pulls

Set 3:

  • 9 Jackknife Pulls

__________________

Warmup: Half Squats

  • 15 Half Squats
  • 15 Half Squats

Set 1: Full Squats ( With backpack full of 62lbs )

  • 12 Full Squats

Set 2:

  • 12 Full Squats

Set 3:

  • 12 Full Squats

__________________

Warmup: Crow Stands

  • 56s Crow Stand
  • 46s Crow Stand + 10s Crow Stand

Set 1: Wall Handstand

  • 30s Wall Handstand

Set 2:

  • 20s Wall Handstand + 10s Wall Handstand

Set 3:

  • 30s Wall Handstand