8th of March, 2014 — Workout — Push / Pull

Ladders

Elevated OAPU: Thigh High

  • 5
  • 3 down

Sandbag Rows:

  • 9
  • 6 down

Military Press: Feet Elevated

  • 9
  • 7 down

Sandbag Curls: Max effort

  • 6
  • 5
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1st of January, 2014 — Workout — Pushups, Sandbag Rows, Military Presses & Let Me In’s

Convicts.

Its been some time eh? I’ve taken a bit of time off from my workouts and I can absolutely tell. I’m a lot crankier, anxious, full of pent up energy. I’ve also lost muscle mass & strength, which are the biggest pains. I had injured myself a bit and it also started snowing and I got lazy for the holidays. I also moved again …

Sounds like a bunch of excuses. I’ve no excuse good enough, although the injury was the main reason that I took some time off … I just didnt anticipate it being this much!

REGARDLESS, it’s game time. Are you ready to kick some ass this year and achieve some goals? I’m not a new years resolution kinda guy, so don’t mistake this post as that. I will be cranking out the YAYOG 1st Class program to get back into the swing of things, and get my joints ready for the more intense Overcoming Gravity training which I miss terribly!

I’ll be back in a couple of days to post my current measurements and all that jazz, so check back to leave me some notes of encouragement!

That being said … STAY STRONG!

-B

Warmup:

  • 10 Arm Circles Forward & Backwards ( Small, Medium, Large )

Pushups:

  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 5 Pushups
  • 6 Pushups
  • 7 Pushups
  • 6 Pushups
  • 5 Pushups
  • 4 Pushups
  • 3 Pushups
  • 2 Pushups
  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 5 Pushups
  • 4 Pushups
  • 3 Pushups
  • 2 Pushups
  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 3 Pushups

_______________________________________________________

Sandbag Rows:

  • 1 Row
  • 2 Rows
  • 3 Rows
  • 4 Rows
  • 3 Rows
  • 2 Rows
  • 1 Row
  • 2 Rows
  • 3 Rows
  • 4 Rows
  • 3 Rows
  • 2 Rows
  • 1 Row
  • 2 Rows
  • 3 Rows
  • 2 Rows
  • 1 Row
  • 2 Rows
  • 3 Rows
  • 2 Rows
  • 1 Row

_______________________________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1  Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 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
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2  Let Me In’s

11th of February, 2013 — Workout — Wide Grip & Full Pushups, Military Presses & Half HSPU / Overhead Presses, Close Grip Pushups & Dips

Today’s workout is Super Sets

-B

Wide Grip Pushups ( Elevated feet ) & Full Pushups:

Set 1:

  • 5 Wide Grip Pushups
  • 12 Full Pushups

Set 2:

  • 5 Wide Grip Pushups
  • 12 Full Pushups

_______________________________________________________________

Military Presses ( Elevated feet ) & Half HSPU / Overhead Press:

Set 1:

  • 5 Military Presses
  • 2 Half HSPU’s

Set 2:

  • 5 Military Presses
  • 12 Overhead Presses ( Left )
  • 12 Overhead Presses ( Right )

______________________________________________________________

Close Grip Pushups ( Elevated Feet ) & Dips:

Set 1:

  • 5 Close Grip Pushups
  • 7 Dips

Set 2:

  • 5 Close Grip Pushups
  • 6 Dips

8th of January, 2013 — Workout — Elevated Pushups ( Wide Grip & Close ), Shove Off’s, Military Presses ( Elevated feet ), Thumbs Up, Chair Dips

Hey o’ Convicts,

Ready for weeks Five & Six?! These next two weeks are going to be Supersets ( See HERE for description ). So today’s workout beat the hell out of my upper body. The Supersets are no freaking joke my friends. That little   explosion on the way back is no joke. Stay Strong  and keep at it, It will pay off!

How was your workout today?!

-B

Pushups ( Elevated feet ) & Shove Off’s:

Oh HOT DAMN, these were underestimated in my mind before I started. Definitely going to get in an excellent workout today let me tell you. Thankfully there’s only two sets!

Some notes on these:

  1. The Pushups are Wide Grip
  2. There’s a three second pause at the bottom of Both exercises
  3. There’s a three second count on the way down on the Pushups
  4. There’s an explosive push back up on Both
  5. Shove Off height is ~ waist high

Set 1:

  • 5 Wide Grip Pushups
  • 7 Shove Off’s

Set 2:

  • 5 Wide Grip Pushups
  • 10 Shove Off’s

_________________________________________________________________

Military Press ( Elevated feet ) & Thumbs Up

Geesh the three seconds down then the pause for three seconds with the Military Presses are so hard to keep up the higher the reps go! Brutal workout today 🙂

One thing I had to pay attention to was my breathing during the Thumbs Up. It’s so easy to not breathe! I caught myself a few times, especially during the three second pause’s not breathing properly. DONT DO THAT!

Set 1:

  • 5 Military Presses
  • 10 Thumbs Up

Set 2:

  • 5 Military Presses
  • 11 Thumbs Up

_____________________________________________________________

Close Pushups ( Elevated feet ) & Dips ( Chair with legs bent )

As the title mentions, I did the Dips as a Chair Dip, and I had to bend my legs because my Triceps are shot already. I can’t believe how brutal this workout is for me today 🙂 Feels great, but I can’t wait to see what I get next time I do these, because I feel like this is kicking my ass today.

Set 1:

  • 5 Close Pushups
  • 7 Chair Dips

Set 2:

  • 5 Close Pushups
  • 7 Chair Dips

5th of January, 2013 — Workout — Wide Grip Pushups ( Elevated Feet ), Military Press ( Elevated Feet ), Close Grip Pushups & Dips

CONVICTS! Ready to do some Pushups?! I’m pretty psyched to be working out today, but then again, I usually am. The last Interval Set ( I know I know, I said yesterdays workout was I just couldn’t help myself )! I really want to Jump Rope, I miss doing that, it was pretty much the only Cardio I was getting in. I dont like running so much, but I may have to pick it back up here soon. My trainers moving back into town so I’m going to be boxing again soon! I miss punching things so bad, and not to mention how amazing of a total body workout boxing is.

Check the routines page I’m going to be updating with the next couple weeks routines.

STAY STRONG FOLKS!

-B

Wide Grip Pushups: ( Elevated feet and backpack full of books )

Not too much to write about these, other than I FREAKING LOVE PUSHUPS!

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 12 Wide Grip Pushups

Set 3:

  • 12 Wide Grip Pushups

______________________________________________________________________

Military Presses: ( Elevated feet and backpack full of books )

Hoping to crank out all 12 reps for all three sets this time around. I’m fairly positive I’ll be able to get em this time.

Hot damn, feels good convicts. I love the satisfaction of hitting some goals. Makes me hungry to get more! Hard work and dedication pay off. You struggling with anything, leave me a comment.

Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

__________________________________________________________________________

Close Grip Pushups: ( Backpack full of books )

HOORAH! Glad I was able to crank out the full 12 reps for the first set. Lets see if my arms will let me get the next one.I was struggling with the last two reps.

Sweet, able to get the 12 reps for the second set as well. I’m thinking getting these are going go hurt my Dip numbers, but that’s OK. As long as something’s improving, and who knows it may not hurt them too bad!

Well I wasn’t able to get the full 12 reps for set three, but thats OK – Next time!

Set 1:

  • 12 Close Pushups

Set 2:

  • 12 Close Pushups

Set 3:

  • 10 Close Pushups

_______________________________________________________________________________________

Dips: ( Backpack full of books )

All right, got one more rep on the first set. Good sign I’d have to say, let’s hope the trend continues for the other two sets.

And another set down with one more rep! I LOVE PROGRESS, makes me super motivated. I really wish over training wasn’t a real thing, because I’d be constantly working out haha!

Not even mad I couldnt get seven for the last set. It was hard enough to crank out that sixth rep! The burn is awesome.

Set 1:

  • 7 Dips

Set 2:

  • 7 Dips

Set 3:

  • 6 Dips

LAST DAY OF 2012 — Workout — Wide Grip Pushups ( Elevated Feet ), Military Press ( Elevated Feet ), Close Grip Pushups & Dips

OK folks,

Let’s start this first week of the new year with a bang – Set some goals and AFTER you break them, bust onto the next set. Week four of You Are Your Own Gym routine – Interval Sets – Lets get to it!

Pushups were pretty standard, although I was able to crank out three full sets of 12 reps this time – felt good.

Decided to mix it up a bit with the Military Presses today and elevated my feet, as well as used the backpack full of books. Definitely put a hurt on the ol shoulders this time. Much more difficult than last time! Almost didnt make it through the last rep of the second set. Was a nice battle again, lets hope I’ve enough recovery time to get the full 12 reps on the last set.

Workouts going well today, seeing some progress with the addition of the Backpack. Gotta love progress my friends, what keeps me going. You still progressing convict?!

HOT DAMN, those Dips are still rocking me good. Don’t think I’ll be progressing any on those guys today haha. Just glad I was able to crank out all three sets with the Backpack on. The whole set was rough though.

BE SAFE TONIGHT CONVICTS CATCH Y’ALL NEXT YEAR – AND GET YOUR WORKOUTS IN!

-B

Wide Grip Pushups ( Elevated Feet and Backpack full of books )

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 12 Wide Grip Pushups

Set 3:

  • 12 Wide Grip Pushups

_______________________________________________________________________________________

Military Press ( Elevated Feet and Backpack full of books )


Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 11 Military Presses

____________________________________________________________________________

Close Grip Pushups ( With Backpack full of books )

Set 1:

  • 11 Close Grip Pushups

Set 2:

  • 11 Close Grip Pushups

Set 3:

  • 10 Close Grip Pushups

__________________________________________________________________________

Dips ( With Backpack full of books )

Set 1:

  • 6 Dips

Set 2:

  • 6 Dips

Set 3:

  • 6 DIps

28th of December, 2012 — Workout — Wide Grip Pushups ( Elevated feet ), Military Press, Close Grip Pushups & Dips

WWWWWWWWWWWWWWHATS happening today convicts?! Ready to get your workout on!

I know, I know, today’s supposed to be a rest day, but I’m itching to get some Pushups in! It’s been since Monday or was it Sunday? I dont know, but its been far too long to go without doing some Pushups. I’m going to see if I can ‘hurt’ myself with todays workout. I’m going to be using a backpack full of books to see how much more brutal I can be MMUUAHAHAHAHA.

I’m all hopped up on my Pre-workout drink at the moment, I took two scoops today just because I’m bored and want to see if it’ll do anything different for me. I normally take Half – One scoop, but today I said ‘Ah what the hell’ might as well see what it’ll do. It’s only been ~ five minutes since I’ve taken it, and I’m already getting that scratchy crack-head type feeling in my face! haha

YOU’D BETTER NOT BE SLACKING TODAY DAMMIT – ITS A GREAT DAY TO PUSH YOURSELF – YOU CAN HEAL DURING THE WEEKEND!!

I’m not too positive on the actual weight of the books in the bag, as I dont have my scale down at this apartment. I left it up at my other one when I was moving all my stuff here unfortunately. I may pick up another here soon, but I honestly like taking measurements and seeing progress that way than actual Mass. It seems to be more of an accurate indicator for me and my goals, as the scale fluctuates so much from the water difference.

I’ve been studying like a mad man for the past couple days, and man I love this stuff! Super interesting to me. I finished up the Exercise Physiology text’s yesterday finally, and started on the Nutrition text today. The body’s pretty crazy I’ll have to say, and there’s a lot of misinformation out there. Thats why I urge any of you to research, research, research anything thoroughly before you begin any new fitness related endeavor’s. But, there’s a certain point where you may be researching too much – Sometimes you just need to get out there and do it! Just make sure you’re forms perfect and you’ll progress towards your goals. I’m not exactly sure how to put it into words, but I know I’ve caught myself researching something for a long time, the downside is I’ll get so into it, that I’ll lose focus – I’m not going to be a top tier powerlifter, so dont focus so much on little nuances of diet and timing – dont get me wrong, its still important – but actually going out there and doing work is going to be more beneficial than sitting in the library reading up on the most efficient, for lack of a better term, methods. Make sense?

Granted, having more knowledge on a subject can never hurt, but do you understand what I’m saying? Follow Nike’s advice and ‘Just Do It’. The more you get into it, thats the time to refine your techniques, and timings, and all the fun stuff that top tier’d athletes need to focus on. If you don’t have the time, but you’ve the passion for it, maybe consider hiring a personal trainer. They’re people like me, who’re absolutely obsessed with fitness and optimization and will / have spent the house hours researching.

Hot damn, OK, I’ve rambled enough, time to follow my own advice – LETS DO THIS!

Its another Interval Set training day. I’m going to see if I can max out at the six – eight rep range. I’m hoping the addition of the books on my back will be able to facilitate that.

First set was pretty easy, but around the seventh rep of the second set, it was getting hard. I like when I can’t complete the 12 rep goal – well when thats my goal for the day’s workout at least. Could definitely feel it on that third set – Hot damn, burn baby burn.

Military Presses dont seem to have much added difficulty with the two sets that I’ve completed already. I may elevate my feet for them when I’m back to this routine on Monday.They’re kind of weird to do with the backpack also, I may invest in an actual weighted vest. The backpack slips up to the back of my head while performing these – kind of a weird feeling in my neck.

I know these Close Grip Pushups are going to put a hurt on the ol’ Triceps though – Especially after I get to the Dips! Was able to crank out 12 reps for the first set, but I know I wont be getting that again today. Was a battle to maintain proper form to get to 12.

DIPS KICKED MY ASS! – Nuff said

-B

Wide Grip Pushups ( Elevated Feet & Backpack full of books )

Set 1:

  • 12 Wide Grip Pushups

Set 2:

  • 11 Wide Grip Pushups

Set 3:

  • 10 Wide Grip Pushups

___________________________________________________________________

Military Press ( With backpack full of books )

Set 1:

  • 12 Military Presses

Set 2:

  • 12 Military Presses

Set 3:

  • 12 Military Presses

__________________________________________________

Close Grip Pushups ( With backpack full of books )

Set 1:

  • 12 Close Grip Pushups

Set 2:

  • 10 Close Grip Pushups

Set 3:

  • 9 Close Grip Pushups

_________________________________________________________

Dips ( With backpack full of books )

Set 1:

  • 6 Dips

Set 2:

  • 6 Dips

Set 3:

  • 7 Dips ( No backpack full of books )