23rd of September, 2013 — Workout — Jogging, or Yogging if you’re from Sweden

Whats happening today Convicts?!

Today was a good little recovery day, and why not some cardio? I know I don’t like it, so thats what makes it a wonderful day for it. Yeah, I know that doesnt make too much sense, but I’ve to lie to myself like that to get in the Cardio ūüôā ¬†Nonetheless, it was actually a pretty nice day for a Calisthenics trail run with some of my meetup crew. They’re getting better every time we go out, and that makes me feel good. I like to see people progressing, especially when they’ve perfect form!

I’m getting incredibly psyched up for my MovNat¬†training and certification course this weekend! It’s been months coming, and I look forward to all the new knowledge and cool training techniques I’ll be able to implement afterwards! I only wish some of you were here to crank out some Calisthenics with me.

STAY STRONG!

-B

Running:

  • 3.84 Miles
  • Don’t time it while I’m running on the trail with my Natural Movers
  • =D

4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse¬†Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

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Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: Ladder’s

  • 1 Pushup¬†With Hands Elevated
  • 2 Pushups¬†With Hands Elevated
  • 3¬†Pushups¬†With Hands Elevated
  • 4¬†Pushups¬†With Hands Elevated
  • 5¬†Pushups¬†With Hands Elevated
  • 6¬†Pushups¬†With Hands Elevated
  • 7¬†Pushups¬†With Hands Elevated
  • 8¬†Pushups¬†With Hands Elevated
  • 7 Pushups¬†With Hands Elevated
  • 6 Pushups¬†With Hands Elevated
  • 5 Pushups¬†With Hands Elevated
  • 4 Pushups¬†With Hands Elevated
  • 3 Pushups¬†With Hands Elevated
  • 2 Pushups¬†With Hands Elevated
  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4¬†Pushups With Hands Elevated
  • 5¬†Pushups With Hands Elevated
  • 6¬†Pushups With Hands Elevated

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Vertical Work: Wide Grip L-Sit Pullups & Dips on Rings

Wide Grip L-Sit Pullups

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

Dips:

Set 1:

  • 9 Dips

Set 2:

  • 6 Dips

Set 3:

  • 5 Dips

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Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises


Set 1: Bulgarian Split Squats

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

Set 2: One-Leg Romaian Deadlifts 

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ¬†( Right )

Set 3: Bulgarian Split Squats With Calf Raises

  • 10 Alternating Back Lunges ( Left )
  • 10 Calf Raises
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 4: Full Body Squats with Calf Raises

  • 10 Full Body Squats
  • 10 Calf Raises

Set 5: Bulgarian Split Squats

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

Set 6: One-Leg Romanian Deadlifts

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ( Right )