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!
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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 )

 

12th of July, 2012 — Workout — Pullups & Pushups

AMERICA – FK YEAH!! ( Sorry international viewers! )

Just celebrating a come from behind win with our softball team. Down 10-3 in the first inning =( Came back to win it with 23-14 ( not too positive on that, but its close ).

Anyway … back to the workout today. Feeling pumped after that win so today’s workout should be good. It’s some of my favorite workouts anyway. I’m hoping that I can get three sets of 12 on these damn’d Jackknife Pulls though! Wish me luck!!

I’ve some time to workout this time, so instead of doing other workouts during my 120s rest’s I’m going to shadow box / Jump rope. Man I love shadow boxing.f

With these Jackknife Pulls, I’m focusing on keeping my arms wide a bit – I want to hit my Lat’s more than my Biceps. I want my Lat’s proportionate to Mr. Bruce Lee’s. It’s quite an ambitious goal because that lil bastard was ripped. But he was also ~50-60lbs lighter than me haha. Nonetheless, I’ll just keep at it because those One-Arm Pullups are pretty manly. I’ll get there, as long as I don’t quit.

Hot Damn, that second set got pretty rough there the last 4 reps. I had a tough time keeping my arms past my shoulder’s and they twisted naturally into more of an actual Pullup motion ( palms facing me ). Either way, I’m for sure getting this damn’d 12 reps on the last set! I’m determined ( as long as my form is maintained throughout ). No reason to do it wrong, there’s always the next time.

HELL YEAH BRO! ( last three reps were full blown Pullups, but I’ll take it – always room for improvement ). I wish you guys could be here with me, as well as I with you. Completing little personal victories is such a satisfying feeling. Onto Pushups.

With these Wide Grip Pushups I’m actually using a four-down four-up count. Makes them much more intense and I feel as though it hits my pec’s so much harder with the added time.

Nothing like a good ol’ fashioned Pushup to get the evening going. I love doing these damnd things. After that first set of Uneven’s though, I might have to change my mind on that. Those bad boys were burning like hell on the last four reps on each side. Especially the side with the basketball under. Gonna keep at it though, I’m not quitter. Almost positive I won’t be able to get 12 reps / side for the last two sets though. We’ll see.

Made it though the second set ( barely, started shaking so bad on the seventh rep of the second side! ). I’m going to try to crank out these last 24, I’m going to have to dig deep b/c I feel really nauseous.

Man, what a night for accomplishments. Last set – Must’ve got my second wind – wasn’t easy that’s for sure, as soon as I switched to the other side I knew I was going to get it. Almost didnt make it on the last rep though! Had to use every ounce of strength I had left to maintain my form and push my exhausted body up. Feels good though 🙂

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: Wide Grip Pushups

  • 12 Wide Grip Pushups
  • 12 Wide Grip Pushups

Set 1: Uneven Pushups

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

Set 2:

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

Set 3:

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

 

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