31st of January, 2014 — Workout — Wide Grip Pullups & Let Me In’s, Let Me In’s ( With Pause ) & Let Me Up’s, Let Me Up’s & Let Me In’s ( Palms Up )

MY CONVICTS!

Another day in paradise for you folks right? I’m just psyched because ITS RING TIMEEE. We’re having a heat wave up north and its a whopping 38 DEGREES out right now. I’m absolutely working out in shorts and a tank top because I will get too hot and you dont want to be overheating while working out right?

Awesome workout though. My biceps and back are on fire! Guess that makes sense though because those are the muscles that are supposed to be getting the most workout right? 🙂

My buddies birthday so I’m off to make sure nobody dies tonight.

STAY STRONG!

-B

Wide Grip Pullups & Let Me In’s:

Set 1:

  • 5 Wide Grip Pullups
  • 10 Let Me In’s

Set 2:

  • 5 Wide Grip L-Sit  Pullups
  • 8 Let Me In’s

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Let Me In’s ( Five second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 8 Let Me Up’s

_______________________________________________________

Let Me Up’s & Let Me In’s:

Set 1:

  • 5 Let Me Up’s
  • 10 Let Me In’s

Set 2:

  • 5 Let Me Up’s
  • 7 Let Me In’s

13th of February, 2013 — Workout — Let Me Up’s, Let Me In’s & Full Squats

Hey o’ Convicts,

Today’s workout style is Tabatas! Sorry for not posting much, I finally received my copy of Overcoming Gravity, and its gigantic! Lots of reading as this is my last week for You Are Your Own Gym. I’m going to be taking next week off to get prepped for my new OG routines!

-B

Shadow Boxing:

  • 3 rounds

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Let Me Up’s ( a.k.a. Horizontal Pulls ):

  1. 8 Let Me Up’s
  2. 8 Let Me Up’s
  3. 7 Let Me Up’s
  4. 8 Let Me Up’s ( Knees bent )
  5. 6 Let Me Up’s ( Knees bent )
  6. 6 Let Me Up’s ( Knees bent )
  7. 6 Let Me Up’s ( Knees bent )
  8. 6 Let Me Up’s ( Knees bent )

__________________________________________

Let Me In’s:

  1. 6 Let Me In’s
  2. 6 Let Me In’s
  3. 6 Let Me In’s
  4. 6 Let Me In’s
  5. 7 Let Me In’s
  6. 6 Let Me In’s
  7. 7 Let Me In’s
  8. 7 Let Me In’s

_____________

Full Squats:

  1. 7 Full Squats
  2. 7 Full Squats
  3. 7 Full Squats
  4. 7 Full Squats
  5. 7 Full Squats
  6. 7 Full Squats
  7. 7 Full Squats
  8. 7 Full Squats

4th of January, 2013 — Workout — Let Me In’s & Let Me Up’s

Today’s workout is Ladder’s. One of my favorite workout routines, so I’m looking forward to todays workout. Had a long ass day, and am looking to reduce some stress.

-B

Let Me Up’s:

Damn my right bicep seems to not want to cooperate too much today. It’s burning, and almost a sharp pain in it – not a good sign. Might have to cut today’s workout a lil short.

  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 5 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 3 Let Me Up’s ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 1 Let Me Up ( Legs bent )
  • 1 Let Me Up ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 3 Let Me Up’s ( Legs bent )

_______________________________________________________________________

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
  • 10 Let Me In’s 

_______________________________________________________________________

Let Me Up’s ( Legs bent ):

Glad I stuck it out, and cranked out this second set. I had to keep my legs bent the entire time, but I’d rather do that than give up – I really wanted to! Just had to Stay Strong and persevere throughout.

  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 5 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s

_______________________________________________________________________

Let Me In’s ( Palms up ):

  • 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

31st of January, 2013 — Workout — Let Me Up’s ( Knees bent ), Side Lunges & Pushups

Todays workout was Strappers. Will write something tomorrow

Stay Strong

-B

Round I:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round II:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round III:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IV:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round V:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round VI:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round VII:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round VIII:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

26th of January, 2013 — Workout — 6 Let Me Up’s ( Knees bent ),12 Side Lunges, 8 Pushups

YO YO Convicts!!!

Today’s workout was awesome! Havent done one of these routines in a long, long time. Today’s workout was Strappers: 20 minutes with no breaks, and constant moving moving moving! Kept my heart rate up, and got in an excellent sweat.

Like I mentioned in one of my previous posts, I’m going to be starting my Boxing training again here soon, so I decided to see how excellent my stamina still was … and its almost non-existent. I kind of figured it was going to be weak though, as I havent done any sort of Cardio in a long time – honestly it was my Jump Roping ( Which I really miss doing by the way! ). Yeah, I could barely last that last two minutes of the last round, and the last 30 seconds were very very hard to keep going. I was wheezing and panting so bad by the end of it – Suppose you’ve to start somewhere though. I’d rather beat myself up here for a month or two before I go back, so I dont waste my trainers time 🙂

STAY STRONG!!

-B

Round I:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round II:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round III:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IV:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round V:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Pseudo-Planche Pushups

Round VI:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round VII:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round VIII:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IX:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round X:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

____________________________________

Shadow Boxing: Three minute round, with One minute break

  • 3 rounds shadow boxing

 

 

 

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