26th of August, 2013 — Workout — 8-Count Burpees, One-Leg Romanian Deadlifts, Rows, Iron Mikes, Straight Leg Raises

My fellow Convicts,

How’re you all doing today? I’d have to say it’s another excellent day to get some training in, dont you? I didnt get to do my normal routine, but nonetheless it was a decent workout. Nice to mix things up a bit occasionally anyway!

Hey, I found an awesome deal ~20% off Olympic Rings, if anyone’s interested – Check it –> HERE

Today’s workout, as I mentioned, wasn’t my usual routine. It was also torrential raining on us the entire time. Kind of got my phone wet, which pisses me off. Hopefully the ol’ let it soak in rice overnight will fix it up. Had a nice group of people to workout with me today. The meetup.com group I’ve is gaining more traction. I had five people show up today! Getting closer and closer to getting my own training off the ground.

Anyway, time for dinner so here’s what we did today! ( I didnt have any of my usual electronics to keep track of the reps for today unfortunately, all you get is the workouts )

STAY STRONG!

-B

This workout will be a Tabata workout. If you don’t remember what that means, dont worry baby birds, I’ll feed you!

Tabata workouts are as follows:

• Eight Rounds

• 20 seconds of Exercise

• 10 Seconds of Rest

• Thats it!!

Exercise 1:

  • 8-Count Burpees

Exercise 2:

  • One-Leg Romanian Deadlift

Exercise 3:

  • Rows

Exercise 4:

  • Iron Mikes

Exercise 5:

  • Straight Leg Raises

 

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5th of February, 2013 — Workout — Hanging Straight Leg Raises, Iron Crosses, One-Leg Hip Extensions, Supermans, V-Ups & Russian Twists

Whats going on Convicts – How y’all doing?! Another great day to workout I’d have to say. Today’s workout is Super Sets, and it should be a cracker!

-B

Hanging Straight Leg Raises & Iron Crosses:

Set 1:

  • 5 Hanging Straight Leg Raises 
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

Set 2:

  • 5 Hanging Straight Leg Raises
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

___________________________________________________________________

One-Leg Hip Extensions & Supermans:

Set 1:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

Set 2:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

___________________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

Set 2:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( 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

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

8th of December, 2012 — Workout — Full Body

Doing a bit of a circuit workout today. Taking 30s breaks between each set. I’ll be posting them in the order I complete them in. TIME ROCK THIS!

Beat the hell outta myself. Thought I’d be able to crank out a few more sets after my five minute break, but my body had other plans. That set of 1/2 One-Arm Pushups I think was what did me in. Holy hell they were taxing on the ol’ body.

Regardless, it was an excellent workout today. As I’ve mentioned in some prior posts I’m getting a bit worn out doing the same ol’ Convict Conditioning routine, and I’m thinking of going back to You Are Your Own Gym for a month. Just so I don’t get burnt out. It’s still all calisthenics, but a little variety in the routines is good for me. I really like doing the ladder. That will give me something to get planned out this weekend.

Hows your progress coming along Convicts?! Leave me some comments with an update. 

-B

Workout:

  • 10 Full Pushups ( On bars )
  • 10 Close Squats
  • 10 Dips
  • 10 Bent Leg Raises
  • 10 Super Wide Grip Pullups
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • 10 Wide Grip Pushups
  • 10 Hanging Frog Raises
  • 10 Half Pullup
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • Ten 1/2 One-Arm Pushups ( Left – Feet wider than shoulder width )
  • Ten 1/2 One-Arm Pushups ( Right – Feet wider than shoulder width

FIVE MINIUTE BREATHER

  • 10 Full Pullups
  • 10 Partial Straight Leg Raises
  • 10 Close Squats
  • 10 Full Pushups ( On bars )

4th of December, 2012 — Workout — 1/2 One-Arm Pushups & Hanging Frog Raises

I’m going to do another 30 second rest period today for my workout. See how much it’ll kick my ass this time 🙂

I made a short video of my 1/2 One-Arm Pushups for Neil that I’ll be posting later today. Form’s not the best in this one my friend as it’s been a bit since I’ve done them. I’m thinking about going back to feet wider than shoulder width again for a few weeks just to get back into it. Illness, moving and just general BS take its toll on the ol’ body 🙂 Nonetheless, I’ll be posting it here after today’s workout. Let’s see how this ab workout goes!

Hot damn! After the second round during the Hanging Bent Leg Raises my abs were screaming! DAMN YOU BREAKS!!!!! Let me tell you what, its taken some freaking motivation for me to crank out these last two sets of Hanging Frog Raises. My body’s telling me no, but I’ve no excuses. I’ve got to bend my body to my mind’s will.

Just because I didnt feel as though it hit my pec’s too hard today I decided to crank out a Wide Grip Pushup set to failure.

-B

Warmup: Close & Wide Grip Pushups

  • 12 Close Pushups
  • 12 Wide Grip Pushups

Set 1: 1/2 One-Arm Pushups ( Feet shoulder width )

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

Set 2:

  • Six 1/2 One-Arm Pushups ( Left )
  • Six 1/2 One-Arm Pushups ( Right )

Set 3:

  • Five 1/2 One-Arm Pushups ( Left )
  • Five 1/2 One-Arm Pushups ( Right )

______________________________________

Warmup: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 10 Hanging Frog Raises

Set 2:

  • 10 Hanging Frog Raises

Set 3:

  • 10 Hanging Frog Raises

_____________________________________

Just because: Wide Grip Pushups to Failure

  • 42 Wide Grip Pushups

29th of November, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Man this cold’s not letting up! Feeling a bit better today though so I’ll crank out some reps. Geesh putting me out of commission for a while now. I’m also thinking about joining a local gym for the winter months. It’s hard to keep up the motivation when I get up its dark, and when I get home its dark! No fun, let me tell ya. There’s a good article here that talks about it –> http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/

I think I may start up my mass gaining diet again as well. It didnt end as well as I had hoped last time, and who doesnt like to eat excessive amounts of food!

As for the workout today, damn, being absent for so many days definitely hurts the gains. Those 1/2 One-Arm Pushups were tough to crank out. Honestly it’s all a bit ‘harder.’ I like the burn, and the pump I get from it though. Reminds me why I’ve been doing them for so long. I’m considering changing up my Pushup routine a bit though. I never really wanted to get to the point of doing full-blown One-Arm Pushups. My goal is more to get to a full Planche Pushup. I think they’re manlier and much more bad A looking haha.

-B

Warmup: 

  • 12 Close Pushups ( With bars )
  • 12 Close Pushups ( With bars )

Set 1: 1/2 One-Arm Pushups ( Feet Shoulder Width )

  • Eight 1/2 One-Arm Pushups ( Left )
  • Eight 1/2 One-Arm Pushups ( Right )

Set 2:

  • Nine 1/2 One-Arm Pushups ( Left )
  • Nine 1/2 One-Arm Pushups ( Right )

___________________________________

Warmup: 

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 9 Partial Straight Leg Raises

Set 2:

  • 10 Partial Straight Leg Raises