14th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s, & Hyperextensions

Hey o’ folks, back with Round II of the first week following Mark Lauren’s You Are Your Own Gym. Liking the burn from all the new ways to workout. Hitting some of the muscles I’ve neglected a bit from Convict Conditioning. I suppose neglect isn’t the appropriate word, its more a different way to work them out. Gives me a new kind of burn and soreness – which I like!

For these first two weeks all the routines will be Ladder styled. I know, I know I still haven’t updated the other pages to reflect this, but its the weekend now and I should be have some free time to get them updated ( between my studies for my Certified Personal Trainer exam! ). Either way, I’m sure, being the intelligent folks that you are, have figured out already what the Ladder styled routine is. Regardless, I’ll get the other pages updated.

Not too much else to say about the workouts today, other than I’m thoroughly enjoying them still. Nothing quite like getting wobbly legged from only moving around your own bodyweight – I love calisthenics! It never really quite catches me though until I get to the Toyota’s. The explosiveness of them really wear’s the hell outta my legs.

It was also nice to not have to ‘quit’ on the Hyperextensions. By ‘quit’ I’m meaning go back down the Ladder. I was able to keep them going for the full duration of the seven and a half minutes. It felt good, although the ninth and tenth set were all mental. My body was screaming for me to stop and take a breather, but I knew I could persevere through.

Stay Strong!

-B

Alternating Back Lunges ( Three second pause at the bottom ):

  • 1 Back Lunge
  • 2 Back Lunges
  • 3 Back Lunges
  • 4 Back Lunges
  • 5 Back Lunges
  • 6 Back Lunges
  • 7 Back Lunges

_____________________________

One-Leg Romanian Dead Lifts:

  • 1 One-Leg Romanian Dead Lift
  • 2 One-Leg Romanian Dead Lifts
  • 3 One-Leg Romanian Dead Lifts
  • 4 One-Leg Romanian Dead Lifts
  • 5 One-Leg Romanian Dead Lifts
  • 6 One-Leg Romanian Dead Lifts
  • 7 One-Leg Romanian Dead Lifts
  • 8 One-Leg Romanian Dead Lifts

___________________________________________

Toyota’s ( Three second pause at the bottom ):

  • 1 Toyota
  • 2 Toyota’s
  • 3 Toyota’s
  • 4 Toyota’s
  • 5 Toyota’s
  • 6 Toyota’s
  • 7 Toyota’s
  • 8 Toyota’s
  • 9 Toyota’s

____________________

Hyperextensions:

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 9 Hyperextensions
  • 10 Hyperextensions

12th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

I’m still sore as all hell, so hoping today’s workout will go well! It’s basically Round II for the You Are Your Own Gym 1st Class Program. Again today’s workout is going to be using the Ladder routine.

For the Pullups I implemented the 30s rest time between each set again. I really like the pump I get from it, and even though I only increase by one rep from last time, its still progress – keeps the up!

-B

Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7 Military Pushups
  • 8 Military Pushups
  • 7 Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups
  • 3 Regular Pushups

______________________________________

Warmup: Super and Wide Grip Pullups

  • 11 Super Wide Grip Pullups
  • 7 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 4 Full Pullups

__________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses

____________________________

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
  • 8 Let Me In’s
  • 7 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s

11th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s, & Hyperextensions

Another kick A workout today following along with the second day of You Are Your Own Gym. Hopefully tomorrow I’ll get some more time to get the Routines & Progress pages updated for the new stuff. Either way, I was sore as all hell today from yesterday’s workout, and I’m betting tomorrow will be the same. Been a bit since I’ve been sore like this and I LIKE IT!

Again, like yesterday’s workout, its Ladder styled. I’m sure you can figure it out by the rep’s, but like I said in the previous paragraph, I’m going to get some time tomorrow hopefully to update the other pages.

-B

Alternating Back Lunges ( Three second pause at the bottom ):

  • 1 Back Lunge
  • 2 Back Lunges
  • 3 Back Lunges
  • 4 Back Lunges
  • 5 Back Lunges
  • 6 Back Lunges

One-Leg Romanian Dead Lift:

  • 1 One-Leg Romanian Dead Lift
  • 2 One-Leg Romanian Dead Lifts
  • 3 One-Leg Romanian Dead Lifts
  • 4 One-Leg Romanian Dead Lifts
  • 5 One-Leg Romanian Dead Lifts
  • 6 One-Leg Romanian Dead Lifts
  • 7 One-Leg Romanian Dead Lifts
  • 8 One-Leg Romanian Dead Lifts

Toyota’s ( Three second pause at the bottom ):

  • 1 Toyota
  • 2 Toyota’s
  • 3 Toyota’s
  • 4 Toyota’s
  • 5 Toyota’s
  • 6 Toyota’s
  • 7 Toyota’s
  • 6 Toyota’s
  • 5 Toyota’s
  • 4 Toyota’s

Hyperextensions ( Arms perpendicular to body ):

  • 1 Hyperextension
  • 2 Hyperextension’s
  • 3 Hyperextension’s
  • 4 Hyperextension’s
  • 5 Hyperextension’s
  • 6 Hyperextension’s
  • 7 Hyperextension’s
  • 6 Hyperextension’s
  • 5 Hyperextension’s
  • 4 Hyperextension’s
  • 3 Hyperextension’s
  • 2 Hyperextension’s
  • 1 Hyperextension
  • 1 Hyperextension
  • 2 Hyperextension’s
  • 3 Hyperextension’s
  • 4 Hyperextension’s
  • 5 Hyperextension’s
  • 6 Hyperextension’s
  • 7 Hyperextension’s

10th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

OK Convicts, today’s the first day of my eight week’s of fun using the You Are Your Own Gym intermediate routine.

Starting things off with Pushups – HOT DAMN!!! After coming down the ladder the first time and starting with the Wide Grip Pushups, my chest & shoulders were on fire!

Taking a Five minute breather after the Pushups. Need to check on what’s next as well as get a damn’d drink. Thankfully the Let Me Up’s are the same as doing Horizontal Pulls. Only downside, is I’m not sure where I can do them at my apartment now! I think I may just doing my CC Pullup routine for this one. Going to do 30s rest’s between sets again

Beating myself up today guys! You’d better be staying motivated, and pushing yourself today!!?

Taking another five-minute breather from those Pullups before I go onto the next set. It’s back to YAYOG, and the ladders. Doing the good ol’ Military Press today. Going to be brutal and I’m going to have to battle my way through these I’m feeling. My shoulders are getting their work on today though.

Not sure if its the different exercises, or maybe its the ladder’s but I haven’t pushed myself so hard that I’ve been shaking like the ending of those Military Presses. WOW, those suckers know how to break you down and make you did deep to persevere. When I looked up the first time, the clock still said ~ four minutes left! The little whiner tried to creep in and kill me – had to fight it off. I’m thinking I’ll be pretty worn out by the time I finish up these Let Me In’s.

Definitely another five-minute breather before I dive into the Let Me In’s. I’m going to have to mod it a bit, because the door’s at this apartment are pretty weak. I’m going to use a town and my Pullup station. Think it’ll workout well.

Overall guys, excellent workout today! I know I hit some muscles that’ve missed getting beat up, today.  I’ll see if I can get some links to the workouts, as I didn’t feel like filming them today – as well as the Ladder workout.

-B

Ladder Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7 Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups
  • 3 Regular Pushups
  • 4 Regular Pushups
  • 3 Regular Pushups
  • 2 Regular Pushups
  • 1 Regular Pushup
  • 1 Military Pushup
  • 2 Military Pushups

_______________________________________

Warmup: Super Wide & Wide Grip Pullups

  • 11 Super Wide Pullups
  • 7 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses

________________________

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
  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1 Let Me In
  • 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
  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1 Let Me In
  • 1 Let Me in
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s