29th of January, 2014 — Workout — Leg Lifts & Iron Crosses, One-Leg Hip Extensions & Supermans, V-Ups & Russian Twists

BAM BAM!! Time to crank this out!

It’s supposed to be a Pullup-ish type day but I got home too late to hang the ol’ rings outside as the suns down and its negative degrees again ūüė¶ I’ll do it tomorrow instead!

Todays workout was kind of lame honestly … I need my damn rings!

STAY STRONG!

-B

 

Leg Lifts & Iron Crosses:

Set 1:

  • 4 ¬†Leg Lifts ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

Set 2:

  • 4 Leg Lifts¬†( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

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Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

Set 2:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

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V-Ups & Russian Twists:

Set 1:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

Set 2:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )
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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

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Military Presses:

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

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Close Grip Pushups:

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

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Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

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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

 

17th of January — Workout — Leg Lifts, Supermans, Bicycle’s & Hyperextensions

Whats up Convicts,

Got the workout in for the day, its friday so I just want to relax. Catch you all on Monday!

STAY STRONG!

-B

Leg Lifts:

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

Supermans:

  • 10 Supermans
  • 10 Supermans with a three second pause at the top
  • 10¬†Supermans with a three second pause at the top

Bicycles:

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

Hyperextensions ( Three second pause at the top ):

  • 10 Hyperextensions
  • 10¬†Hyperextensions
  • 10¬†Hyperextensions