13th of February, 2013 — Workout — Let Me Up’s, Let Me In’s & Full Squats

Hey o’ Convicts,

Today’s workout style is Tabatas! Sorry for not posting much, I finally received my copy of Overcoming Gravity, and its gigantic! Lots of reading as this is my last week for You Are Your Own Gym. I’m going to be taking next week off to get prepped for my new OG routines!

-B

Shadow Boxing:

  • 3 rounds

_________________________________________

Let Me Up’s ( a.k.a. Horizontal Pulls ):

  1. 8 Let Me Up’s
  2. 8 Let Me Up’s
  3. 7 Let Me Up’s
  4. 8 Let Me Up’s ( Knees bent )
  5. 6 Let Me Up’s ( Knees bent )
  6. 6 Let Me Up’s ( Knees bent )
  7. 6 Let Me Up’s ( Knees bent )
  8. 6 Let Me Up’s ( Knees bent )

__________________________________________

Let Me In’s:

  1. 6 Let Me In’s
  2. 6 Let Me In’s
  3. 6 Let Me In’s
  4. 6 Let Me In’s
  5. 7 Let Me In’s
  6. 6 Let Me In’s
  7. 7 Let Me In’s
  8. 7 Let Me In’s

_____________

Full Squats:

  1. 7 Full Squats
  2. 7 Full Squats
  3. 7 Full Squats
  4. 7 Full Squats
  5. 7 Full Squats
  6. 7 Full Squats
  7. 7 Full Squats
  8. 7 Full Squats

4th of January, 2013 — Workout — Let Me In’s & Let Me Up’s

Today’s workout is Ladder’s. One of my favorite workout routines, so I’m looking forward to todays workout. Had a long ass day, and am looking to reduce some stress.

-B

Let Me Up’s:

Damn my right bicep seems to not want to cooperate too much today. It’s burning, and almost a sharp pain in it – not a good sign. Might have to cut today’s workout a lil short.

  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 5 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 3 Let Me Up’s ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 1 Let Me Up ( Legs bent )
  • 1 Let Me Up ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 3 Let Me Up’s ( Legs bent )

_______________________________________________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 10 Let Me In’s 

_______________________________________________________________________

Let Me Up’s ( Legs bent ):

Glad I stuck it out, and cranked out this second set. I had to keep my legs bent the entire time, but I’d rather do that than give up – I really wanted to! Just had to Stay Strong and persevere throughout.

  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 5 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s

_______________________________________________________________________

Let Me In’s ( Palms up ):

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s

26th of January, 2013 — Workout — 6 Let Me Up’s ( Knees bent ),12 Side Lunges, 8 Pushups

YO YO Convicts!!!

Today’s workout was awesome! Havent done one of these routines in a long, long time. Today’s workout was Strappers: 20 minutes with no breaks, and constant moving moving moving! Kept my heart rate up, and got in an excellent sweat.

Like I mentioned in one of my previous posts, I’m going to be starting my Boxing training again here soon, so I decided to see how excellent my stamina still was … and its almost non-existent. I kind of figured it was going to be weak though, as I havent done any sort of Cardio in a long time – honestly it was my Jump Roping ( Which I really miss doing by the way! ). Yeah, I could barely last that last two minutes of the last round, and the last 30 seconds were very very hard to keep going. I was wheezing and panting so bad by the end of it – Suppose you’ve to start somewhere though. I’d rather beat myself up here for a month or two before I go back, so I dont waste my trainers time 🙂

STAY STRONG!!

-B

Round I:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round II:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round III:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IV:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round V:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Pseudo-Planche Pushups

Round VI:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round VII:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round VIII:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IX:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round X:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

____________________________________

Shadow Boxing: Three minute round, with One minute break

  • 3 rounds shadow boxing

 

 

 

23rd of January, 2013 — Workout — Wide Grip Pullups ( Negatives ), Let Me Up’s, Let Me In’s & Curls

Hey folks,

Today’s exercises are following the Interval Sets routine. Should be a good time right? I know I’m psyched at least 🙂

-B

Super Wide Grip Pullups ( Negative motion, with a backpack full of books ):

Going to shoot for a three second down negative motion with these suckers too – Just because I like that extra hate-myself-tomorrow burn

Second set I took out one of the books, as well as moved my hands just just regular Wide Grip

Third set were negative Full Pullups

Set 1:

  • 7 Negative Super Wide Grip Pullups

Set 2:

  • 9 Negative Wide Grip Pullups

Set 3:

  • 9 Negative Full Pullups

___________________________________________________________________

Let Me Up’s ( a.k.a Horizontal Pulls ):

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 11 Let Me Up’s

Set 3:

  • 10 Let Me Up’s

___________________________________________________________________

Let Me In’s:

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

____________________________________________________________________

Curls ( With resistance band ):

Set 1: Arms out wide

  • 12 Curls

Set 2: Arms straight

  • 12 Curls

Set 3: Reverse Grip

  • 12 Curls

10th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Pullups & Let Me In’s:

Set 1:

  • 4 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

_____________________________________________________

Let Me In’s ( Four second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

________________________________________________________

Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Set 1:

  • 4 Let Me Up’s
  • 7 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s

3rd of January 2013 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

Going to be a Kick A workout today Convicts. You ready to cause some chaos and crank out some upper body calisthenics?!

Today’s workout is in the style of Interval Sets. Check the Routines page for information on how that goes.

Hows your progress coming so far in the new year?! Drop me a line with some stats and what you’re hoping to accomplish this year!

-B

Pullups:

Another exciting day for some Pullups. I really think the once a week thing is killing my progress with these. Thankfully only one more week of the Interval Sets – although I havent checked on whats for the next couple weeks still. Hopefully I’m going to be doing more of these! I feel as though I need to do them every third day to keep the progress going. At a minimum two times a week.

Either way, I’m glad to be able to crank out 12 reps for the first two sets. Going to be rough to keep these numbers up for the entire workout. If I can beat numbers from last week I’ll be happy though 🙂

Unfortunately I was only able to tie my numbers from last week, lets hope that the ol’ Biceps can hold up and get the same, if not better, results from last week.

Set 1: Super Wide Grip

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip

  • 12 Wide Grip Pullups

Set 3: Full 

  • 9 Full Pullups

_______________________________________________________________

Let Me Up’s: ( A.k.a. Horizontal Pull )

Well, I was able to beat last weeks first set by one rep! Woo HOO – haha. I’m definitely never going to eat roasted garlic hummus anytime again before I workout. Or at least within an hour or two if I do. It’s so nasty constantly burping up garlic …

C’mon body, lets crank out ten reps for this last set! — Fk’n RIGHT! Man that was rough. My palms were so sweaty towards the last two reps, I thought my hands were going to slip off and I was going to bash my head. Thankfully things worked out, and I got two more reps than last week!

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 10 Let Me Up’s

___________________________________________________________________

Let Me In’s:

I’m going to be doing these guys slowly so I can feel the burn better.

Let me tell you what, those lil buggers are much harder if you slow down and really focus on hitting the appropriate muscles.I could feel it in my Lats, my Biceps, and my Delts.

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_________________________________________________________________

Curls: ( With resistance band )

Hot damn, todays workout is wrecking my Biceps! I can barely type because my arms are so shot, I’ve to type super slow.

Can’t progress without putting in some work though right? We like the burn anyway – Say it with me!

For the last set, I put my hands so my palms were facing down this time instead of a normal curl where the palms are facing you – just because.

Set 1: Arms Wide Out

  • 12 Curls

Set 2: Arms Straight

  • 9 Curls

Set 3: Arms Straight – Hands upside down

  • 9 Curls

26th of December, 2012 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

WELCOME BACK CONVICTS!!!!!!!! Hope your workout was as amazing as mine is going to be today.

Still with the Interval Set’s this week. I was really looking forward to some Pushups today, so I may sneak them in at the end. Nonetheless, it’s going to be a good one today.

I’ve decided to nix the Assisted Pullups, and just go with my Super Wide Grip & Regular Pullups. I like those much more! I think the extra rest time – as opposed to my usual 30s between sets – will, hopefully, get my rep count up a bit. Guess we’ll find out eh?

Well I couldnt get the 12 reps for the last set of Pullups, but I’ll take nine.

Been a long time since I’ve done the Let Me Up’s – had them in Convict Conditioning, called Horizontal Pulls. After doing all those Pullups, my Biceps were already aching, but now after that first set of Let Me Up’s they’re not too pleased with me. I’ve a feeling, after double checking today’s workout, that they’re going to be very appreciative of a break here for a few days.

Well, overall another excellent workout. Kept the proper form and motivation up ( I’ve actually been aching to workout! ) and cranked out some decent sets. Hope you all had some time to enjoy your families, and didnt take too long of a break from your routines!!

Let me know what goals you’ve set for yourself for the new year? I’m considering doing 1000 Pushups per week – anyone with me?!

-B

Set 1: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 3: Full Pullups

  • 9 Full Pullups

_________________________________

Set 1: Let Me Up’s

  • 9 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 9 Let Me Up’s\

________________________________

Set 1: Let Me In’s

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_______________________

Set 1: Curls ( With resistance band )

  • 12 Curls ( Arms out wide )

Set 2:

  • 12 Curls ( Arms out wide )

Set 3:

  • 12 Curls ( Arms straight )

30th of July, 2012 — Workout — HSPU, Bridges, Pullups & Squats

Alright my fellow Convicts lets see what you’ve got in you today. Monday, lets do good today!

Hoping to get a lot accomplished today. Took a few days breather to let myself recover fully, and now I’m going to get it done today. Well I did play a pickup game of soccer on Saturday – Havent done that in a while.

So I’m very anxious to get this CC done, because of the Olympics I really want to get working on the routines in this book I’m going to get called ‘Overcoming Gravity.’ Seems like it would be a very fun routine. I’m not going to quit CC though, because Its worked wonders for my overall strength. I also want all of the Master Steps!

Whoo it was nice to crank out nine reps on that second set of Uneven Squats! Feels good 🙂 Things get a bit easier the more and more I do those ( Well I’d hope so right! ). My balance and overall flexibility improves every time I work my legs.

The tenth and eleventh reps on the last set were outrageous. When I got to ninth rep, I kept saying Two More – I can get two more. Hot damn I did, another satisfying Leg Workout – These bad boys are getting strong!

I’m alternating between the Uneven Squat series & the Hand Stand Pushup ( HSPU ) series today. After the warmup on my HSPU’s I’m going to try to max out with each hold. Not that I don’t on the others, but I’ve a goal in mind of at least 60s when I do them. This time I’m not putting a limit on myself. See how far I can push myself

haha, well despite my mindset, my body could still only support me for 62s for the first ‘ rep.’ Things will hopefully improve for the second set. Same thing for the second set. No bother, I’ll get em on this third set. Suppose this max deal isn’t working out so well for me. I’m going to watch the timer this time and try to force my body to get to at least 65s. Suppose it could be a bad idea to try to do the Horizontal Pulls at the same time of the HSPU – both seem to work my shoulders a bit?

Eh, couldn’t quite get it without potential Injury. It may be my first plateau! My left shoulder’s the weak link this time. Well no need to be discouraged, I’ll get it next time 🙂

Well I can’t quite get to my ladder I normally use for the Jackknife Pullups so I’m going to have borrow and exercise from the next series in the Pullup Series … the winner is: Half Pullups!

Those things weren’t too bad, only issue is I’m doing them on Rings and I have to keep focused on keeping my palms facing out in an actual pullup move. Going down halfway was interesting as well. Stopping the negative put the burn’n on my biceps and Lats. I’m going to start on the Bridge Series as I do these Pullups

Damn, didnt expect to get nine reps on the second set of those Half Pullups. Biceps are on fire though – Might’ve forgot to leave some in the tank for the next set — Not too shabby for the first time doing those I’d say? I still want to get my form much better doing the Jackknife Pulls. I honestly think the challenge of using the Rings makes it more fun, and obviously more intense.

Second to last set on those Angled Bridges, at ~ rep eight, that weakness started to creep in on me – ‘Hey you only need to get 10 reps, that’s what you got last time, therefore its OK this time also.’ Wouldn’t let that lil bastard influence me, I knew I could get at least one more rep, was a challenge though.

Hell yeah, got that done. For the last set once I got to six reps, I started my count over again, and TOLD myself that I just did six, That means I know I can get these last six.

Excellent workout today folks, I’m not hearing much from you guys, leave me a comment on how your routines are going? Any Achievements, or struggles, I want to hear them!

-Ban

Sets 1-6: Jump rope

  • 3 min Jump Rope

_________________________

Warmup: Close Squats 

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 7 Uneven Squats ( Left )
  • 7 Uneven Squats ( Right )

Set 2:

  • 9 Uneven Squats ( Left )
  • 9 Uneven Squats ( Right )

Set 3:

  • 11 Uneven Squats ( Left )
  • 11 Uneven Squats ( Right )

_____________________________

Warmup: Wall Handstands

  • 30s Wall Handstand
  • 40s Wall Handstand

Set 1: Wall Handstand

  •  62s Wall Handstand

Set 2:

  • 50s Wall Handstand

Set 3:

  • 50s Wall Handstand

____________________________

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Half Pullup

  • 8 Half Pullups

Set 2:

  • 9 Half Pullups

Set 3:

  • 7 Half Pullups

______________________________

Warmup: Straight Arm Bridge

  • 12 Straight Arm Bridges
  • 12 Straight Arm Bridges

Set 1: Angled Bridges

  • 10 Angled Bridges

Set 2:

  • 11 Angled Bridges

Set 3:

  • 12 Angled Bridges!

25th of July, 2012 — Workout — Pullups, Pushups & Squats

Starting things off with one my favorites Jump Rope! It’s such an amazing way to warmup the entire body, and plus I dislike running!

Doing the Pullups & Squats together because I don’t want to be working out ’til 8:30 again.

HOLY CRAP! These Jackknife Pulls are beating me up today. With not having done these bad boys in a bit definitely takes it toll on you. Goes back to what I was saying yesterday about being consistent. I’m hoping I can get this last set of 12, but I was really struggling on the last three of the second set.

On the Squat side though, I’m very happy I can get these consistently this time. My balance has improved from the last time I’ve done them. Still a bit sketchy on the right leg, but that’s always been a bit tight since I broke that ankle when I was younger.

Well I got the three sets of 12 reps finally, although I don’t feel as though it’s as legit as I want it. I got a phone call during my rest time so I had a little extra time to recover – Thinking that’s the only reason I was able to accomplish that. I’m going to give them another week of 12 reps before I move onto the next series as I don’t like how it was accomplished. Still feels good to get them done, but like I said, just doesn’t feel right.

Let me tell you what, on the last set of Uneven Squats ~ rep seven +, things got rough. Whole body shakes, but gnar dog strength / muscle building reps those were.

Finishing things up with my favorite workout ever – some good ol’ fashioned Pushups! I’m going to try to stay focused on keeping ~ 80% of my weight over the arm over the ball with the Uneven Pushups. Thanks to an article by my friend and follower Dave – which ‘Coach’ Wade states this is the most common error with the Uneven Pushups.

Dave, man Internet High Five you bro! Great article, and excellent change. Having the majority of my weight over the ball makes my stabilizer muscles work that much harder. I can see now why this is the recommended way to do them as it works the muscles that much harder in preparation for the Master Step.That totally shredded my pec’s. I know not having done them in a bit doesn’t help, but there’s a profound difference in the feeling I get doing them this way. For those interested the article is –> HERE

Second set wasn’t any better, I can feel the fatigue setting in – I know I can get these last 24 reps though. My body’s telling me NO WAY JOSE, but I control my body – I tell it when It’s had enough – Never sent limits. As Mr. Lee puts it:

If you put limits on what you can do, physically or anything else, it’ll spread over into the rest of your life. It’ll spread over into your mortality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.

-B

Sets 1-6: Jump Rope

  • 3 min

_____________________

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 12 Jackknife Pulls

Set 3:

  • 12 Jackknife Pulls

_____________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 7 Uneven Squats ( Left )
  • 7 Uneven Squats ( Right )

Set 2:

  • 8 Uneven Squats ( Left )
  • 8 Uneven Squats ( Right )

Set 3:

  • 9 Uneven Squats ( Left )
  • 9 Uneven Squats ( Right )

_____________________

Warmup: Full Pushups

  • 12 Full Pushups
  • 12 Full 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 )

17th of July, 2012 — Workout — Pullups & Squats

I’ts super late and I cant see my keyboard at the moment so I’m not going to be blogging too much this evening just charting some numbers.

Not nearly as much as I had wanted to get to this evening, buy I’ll take it.

Hope your workout was a bit more productive than mine this evening!

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 12 Jackknife Pulls

___________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Uneven Squats

  • 6 Uneven Squats ( Left )
  • 6 Uneven Squats ( Right )

Set 2:

  • 7 Uneven Squats ( Left )
  • 7 Uneven Squats ( Right )