24th of January, 2014 — Workout — Wide Grip Pushups, Military Press, Close Grip Pushups, Dips, Leg Lifts, Supermans, Bicycles, & Hyperextensions

CONVICTS!

Going to crank out two days worth of work today BECAUSE I CAN! I also took the full package of pre-workout that came as a sample with my protein powder. Didnt realize it was two servings … whatever. Just super itchy today!

Was a fantastic workout today, I felt like one day a week for the pushing exercises was a bit weak, especially because ten reps isnt really a challenge … I’m psyched for the Power Block next week. I’ll be even more psyched once I can get my RING ROUTINE BACk! ( Yes I’m still a bit pumped up even after my workout )

I will say that those Hyperextensions at the end were rough. I had to dig down and persevere to get those last three reps, with good form of course.

How’re you all doing with your workouts? Until next time convicts!

STAY STRONG!

-B

Decline Wide Grip Pushups:

  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups

________________________________

Military Presses:

  • 10 Military Presses
  • 10 Military Presses
  • 10 Military Presses

________________________________

Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10 Close Grip Pushups
  • 10 Close Grip Pushups

________________________________

Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

________________________________

Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

________________________________

Supermans ( Three second pause at the top ):

  • 10 Supermans
  • 10 Supermans
  • 10 Supermans

________________________________

Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )

________________________________

Hyperextensions ( Hands to the side, three second pause at top ):

  • 10 Hyperextensions
  • 10 Hyperextensions
  • 10 Hyperextensions

 

Advertisements

12th of February, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Today’s workout is Interval Sets

-B

Bulgarian Split Squats ( Three second pause at the bottom ):

Set 1:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 2:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 3:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

________________________________________________

Side Lunges:

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

_________________________________________________

Toyotas ( Three second pause at the bottom ):

Set 1:

  • 12 Toyotas

Set 2:

  • 12 Toyotas

Set 3:

  • 12 Toyotas

_______________________________________________________

One-Leg Romanian Dead Lifts:

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

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

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

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

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

28th of December, 2012 — Workout — Wide Grip Pushups ( Elevated feet ), Military Press, Close Grip Pushups & Dips

WWWWWWWWWWWWWWHATS happening today convicts?! Ready to get your workout on!

I know, I know, today’s supposed to be a rest day, but I’m itching to get some Pushups in! It’s been since Monday or was it Sunday? I dont know, but its been far too long to go without doing some Pushups. I’m going to see if I can ‘hurt’ myself with todays workout. I’m going to be using a backpack full of books to see how much more brutal I can be MMUUAHAHAHAHA.

I’m all hopped up on my Pre-workout drink at the moment, I took two scoops today just because I’m bored and want to see if it’ll do anything different for me. I normally take Half – One scoop, but today I said ‘Ah what the hell’ might as well see what it’ll do. It’s only been ~ five minutes since I’ve taken it, and I’m already getting that scratchy crack-head type feeling in my face! haha

YOU’D BETTER NOT BE SLACKING TODAY DAMMIT – ITS A GREAT DAY TO PUSH YOURSELF – YOU CAN HEAL DURING THE WEEKEND!!

I’m not too positive on the actual weight of the books in the bag, as I dont have my scale down at this apartment. I left it up at my other one when I was moving all my stuff here unfortunately. I may pick up another here soon, but I honestly like taking measurements and seeing progress that way than actual Mass. It seems to be more of an accurate indicator for me and my goals, as the scale fluctuates so much from the water difference.

I’ve been studying like a mad man for the past couple days, and man I love this stuff! Super interesting to me. I finished up the Exercise Physiology text’s yesterday finally, and started on the Nutrition text today. The body’s pretty crazy I’ll have to say, and there’s a lot of misinformation out there. Thats why I urge any of you to research, research, research anything thoroughly before you begin any new fitness related endeavor’s. But, there’s a certain point where you may be researching too much – Sometimes you just need to get out there and do it! Just make sure you’re forms perfect and you’ll progress towards your goals. I’m not exactly sure how to put it into words, but I know I’ve caught myself researching something for a long time, the downside is I’ll get so into it, that I’ll lose focus – I’m not going to be a top tier powerlifter, so dont focus so much on little nuances of diet and timing – dont get me wrong, its still important – but actually going out there and doing work is going to be more beneficial than sitting in the library reading up on the most efficient, for lack of a better term, methods. Make sense?

Granted, having more knowledge on a subject can never hurt, but do you understand what I’m saying? Follow Nike’s advice and ‘Just Do It’. The more you get into it, thats the time to refine your techniques, and timings, and all the fun stuff that top tier’d athletes need to focus on. If you don’t have the time, but you’ve the passion for it, maybe consider hiring a personal trainer. They’re people like me, who’re absolutely obsessed with fitness and optimization and will / have spent the house hours researching.

Hot damn, OK, I’ve rambled enough, time to follow my own advice – LETS DO THIS!

Its another Interval Set training day. I’m going to see if I can max out at the six – eight rep range. I’m hoping the addition of the books on my back will be able to facilitate that.

First set was pretty easy, but around the seventh rep of the second set, it was getting hard. I like when I can’t complete the 12 rep goal – well when thats my goal for the day’s workout at least. Could definitely feel it on that third set – Hot damn, burn baby burn.

Military Presses dont seem to have much added difficulty with the two sets that I’ve completed already. I may elevate my feet for them when I’m back to this routine on Monday.They’re kind of weird to do with the backpack also, I may invest in an actual weighted vest. The backpack slips up to the back of my head while performing these – kind of a weird feeling in my neck.

I know these Close Grip Pushups are going to put a hurt on the ol’ Triceps though – Especially after I get to the Dips! Was able to crank out 12 reps for the first set, but I know I wont be getting that again today. Was a battle to maintain proper form to get to 12.

DIPS KICKED MY ASS! – Nuff said

-B

Wide Grip Pushups ( Elevated Feet & Backpack full of books )

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 11 Wide Grip Pushups

Set 3:

  • 10 Wide Grip Pushups

___________________________________________________________________

Military Press ( With backpack full of books )

Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

__________________________________________________

Close Grip Pushups ( With backpack full of books )

Set 1:

  • 12 Close Grip Pushups

Set 2:

  • 10 Close Grip Pushups

Set 3:

  • 9 Close Grip Pushups

_________________________________________________________

Dips ( With backpack full of books )

Set 1:

  • 6 Dips

Set 2:

  • 6 Dips

Set 3:

  • 7 Dips ( No backpack full of books )