7th of February, 2013 — Workout — Let Me Up’s, Full Squats & Pushups

Hey o’ Convicts,

Today’s workout routine is Stappers – in case you forgot what that is, its 20 minutes nonstop! Thats about it haha. Great workout today, although my neck is still super stiff – why I didnt workout yesterday. No clue what happened, just slept on it wrong because it was like that after I woke up.

I really wanted to shadow box today too 😦 Hopefully next week it’ll be good because its the LAST WEEK of You Are Your Own Gym. I should be getting my Overcoming Gravity book from amazon.

-B

Set 1:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Full Pushups

Set 2:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Wide Grip Pushups

Set 3:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Close Pushups

Set 4:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Full Pushups

Set 5:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Wide Grip Pushups

Set 6:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Close Pushups

Set 7:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Full Pushups

Set 8:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Wide Grip Pushups

Set 9:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Close Pushups

Set 10:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Full Pushups

Set 11:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Wide Grip Pushups

Set 12:

  • 6 Let Me Up’s
  • 12 Full Squats
  • 8 Close Pushups

Updated Measurements = Progress!

Man it does feel good to see some progress – albeit small, it’s still there! I’m very happy I am logging / tracking everything so I can actually ‘see’ the progress. Helps keep me motivated.

After I finished my workout tonight and showered ( gave me some time for the blood to dissipate from the muscles ) I did some measurements on my legs, arms and chest. Last time I did it was a few months ago, so here’s what we’ve tonight:

Thighs: 22.25″ — Chest: 39.5″ — Bicep ( Right ): 14.75″ — Bicep ( Left ): 14.25″

In case you havent checked the progress page that’s an increase of:

Thighs: 0.25″ — Chest: 1.25″ — Bicep ( Right ) 0.25″ — Bicep ( Left ): 0.25″

How’re you doing?

4th June, 2012 — Workout — Pullups & Squats

Today’s workout is going to be lame, it rained today while I was at work so my usual workout spot outside is going to be wet! I’m going to be moving on to the next step in the Squat series ending with Half Squats!

So because it was raining I didn’t want to blog while I was working out. Here’s what was accomplished today:

I was glad to get closer to the next step though, as long as I’m progressing!

Well crap, in my rush I didnt complete my last set of Half Squats 😦 Ah well, I’ll get them next time.

Check back tomorrow for the video, and have a wonderful day.

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1:

  • 13 Horizontal Pulls

Set 2:

  • 12 Horizontal Pulls

Set 3:

  • 11 Horizontal Pulls

____________________

Warmup: Supported Squats

  • 20 Supported Squats
  • 20 Supported Squats

Set 1: Half Squats

  • 5 Half Squats

Set 2: 

  • 8 Half Squats

Boo yesterday

Yesterday didn’t exactly turn out how I had planned. As you can see from my diet I had one too many adult beverages. This coupled with a game night playing FIFA, turned out to be disastrous for my workout and diet. Once I’ve a few beers down the hatch I get such an insatiable urge to eat horribly. Must be some left over habits from college.

Oh well, I can’t dwell on it, it’s already in the past. Today’s workout will be what yesterday’s was supposed to be, some Hand Stand Pushup’s along with Bridges. Stay tuned for the post and video.

-B

3rd May, 2012 — Workout — Leg Raises

Man those last 10 reps of the 3rd set in the warmup were brutal! I’m glad I stuck it out and maintained good form throughout, my legs were shaking. Before i did these I was going over the notes in the book, and it said take four seconds to go down — I must’ve missed that the first skim over — That definitely intensified it for being a warmup. I’m glad to see the Straight Leg Raises are two up pause one two down again.

On the second round of set 1, I pushed myself at the end, because it was starting to get hard around rep 6. I’m not quite sure why I went to 11 — I guess I just like that burn, you know what I’m talking about 🙂 ?

So I’m halfway through Set 2, and in the back of my mind It’s telling me to quit because the book said to do 2-3 work sets and I’ve met that after this last 10. But as soon as I had that thought the other side of me, who wasn’t a quitter or a whiner, took over. The internal battles are the strongest I feel. There’s no way you will succeed if you aren’t capable of beating down the whiner inside. Everyone has the capability — Think of something you’re good at, and imagine how many times the whiner inside tried to derail your progress. The other side of you took over either consciously or subconsciously and it prevailed. Now be conscious about it and don’t quit!

Warmup:

  • 25 Flat Frog Raises
  • 25 Flat Frog Raises
  • 25 Flat Frog Raises
  • 5 Straight Leg Raises

Set 1:

  • 10 Straight Leg Raises
  • 11 Straight Leg Raises

Set 2:

  • 10 Straight Leg Raises
  • 11 Straight Leg Raises

Set 3:

  • 10 Straight Leg Raises
  • 10 Straight Leg Raises

1st May, 2012 — Workout — Short Bridges

Today went better than anticipated, based on my experience with yesterday’s results anyway. My workout today was the Bridges. In the book it says to warmup with the two prior exercises to your goal. My goal was to do two sets of the beginner standard of Straight Bridges, so the two prior exercises would be two sets of 25 followed by 3 sets of 50 of step one Short Bridges. During the first set of the 25 I thought I wasn’t going to be able to complete even the first two sets of 25. After taking a short break from the first set, my body warmed up to the exercise and I was able to complete all five sets for a total warmup of 200 Short Bridges! That third set of 50 was taken slowly in order to maintain proper form throughout.

After completing those it took me a few reps to get my shoulders loose enough and used to the Straight Bridges, but I was able to complete all three sets of 10 with proper form — Whew! —

Warmup:

  • 25 Short Bridges
  • 25 Short Bridges
  • 50 Short Bridges
  • 50 Short Bridges
  • 50 Short Bridges

Set 1:

  • 10 Straight Bridges

Set 2:

  • 10 Straight Bridges

Set 3:

  • 10 Straight Bridges

My big six and the steps I’m starting with

  1. Pushup:
    • Beginning with Step 5: Full Pushup
    • Training goal: Intermediate 2 sets of  10
    • I’m fairly positive I can get the Training level goal of Progression ( 2 sets of 20 ), but I’m going to try to focus on keeping my performance of the pushup at a high level. The author mentions keeping it a bit slower — two second down, pause for one second , back up and immediately back down. The logic of the pause, being a momentum killer, was refreshing to hear. While doing a pushup fast, you are able to use some of the momentum, but with the pause its all muscle.
  2. Squat:
    • Beginning with Step 2: Jackknife squats
    • Training Goal:  Intermediate 2 sets of 20
    • Squats have never been a big favorite of mine, but after reading the logic behind it, it will be very important to develop
  3.  Pullup:
    • Beginning with Step 3: Jackknife pulls
    • Training Goal:  Intermediate 2 sets of 15
    • I need to remember to keep the shoulders tight on the way down and not to fully extend my arms.
    • Again the author mentions two seconds up, one second pause, then two seconds down
  4. Leg Raise:
    • Beginning with Step 5: Flat Straight Leg Raises
    • Training Goal:  Intermediate 2 sets of 10
  5. Bridge:
    • Beginning with Step 2: Straight Bridge
    • Training Goal:  Beginner 1 set of 10
    • I don’t really ever train my spine much, Only from the yoga of P90x so I feel that I’ll need to begin low
  6.  Handstand Pushup:
    • Beginning with Step 1: Wall Headstands
    • Training Goal:  Beginner 30sec
    • I know that I can already do a few of them, but I want to be able to get to the Master Step
    • I like his line the author says, it will more than likely take you 2-3 years, but you were planning on getting 3 years older anyway right?