26th of February, 2014 — Workout — Legs

Ladders

Back Lunges Three second pause at the bottom:

  • 6

Alternating Side Lunges:

  • 7

Full Squats Three second pause at the bottom:

  • 7

One-Leg Romanian Dead Lifts with Three second pause at the bottom:

  • 10
  • 3 up

 

 

15th of January, 2015 — Workout — Bulgarian Split Squats, Side Lunges, Sandbag Squats, One-Leg Romanian Deadlifts

My fellow Convicts!

Good day to be working out dont ya think? Hope you’re all striving and reaching your goals. I’ve a busy evening, and only had a minute to write out a bit today, so enjoy the evening if its your day off, and kick some A  if you’re working out today.

STAY STRONG!

-B

Bulgarian Split Squats:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

_____________________________________________________

Side Lunges:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

_______________________________________________

Sandbag Squats:

  • 10 Sandbag Squats
  • 10 Sandbag Squats
  • 10 Sangbad Squats

______________________________________________

One-Leg Romanian Deadlifts:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

7th of January, 2014 — Workout — Alternating Side Lunges / One-Leg Romanian Deadlifts, Sandbag Squats & Russian Twists

Convicts!

How’re y’all doing today? A nice balmy high of seven degrees today, what an excellent temperature to go outdoors and get all sweaty right? HA!

Yeah … I’m absolutely staying inside for the ol’ workout today – I know, go figure right? It’ll be a good one regardless. My damn’d hammy’s are still sore from those One-Leg Romanian Deadlifts from last time still. Going to need to warm them up a bit. I foam rolled them out last night which felt PAINFUL awesome!

I miss my rings =(

I think that my ol’ Dip / Pullup station that I had at my old apartment will fit in this one, but there’s basically no room unfortunately. It’s fairly cramped at the moment, but thankfully I dont have a lease at this place, I’m just chillin here ’til I can find my own. Moving sucks, especially in the middle of the winter, and especially for the third time in six months.

/rant

Today’s workout will be kick A though. How’s your workouts coming along? 

In the words of the most famous italian plumber …. here We GO!

Alternating Side Lunges ( Three second pause at the bottom ):

  • 1 Side Lunge ( Left & Right )
  • 2 Side Lunges ( Left & Right )
  • 3 Side Lunges ( Left & Right )
  • 4 Side Lunges ( Left & Right )
  • 5 Side Lunges ( Left & Right )
  • 6 Side Lunges ( Left & Right )

______________________________________

Alternating One-Leg Romanian Deadlifts:

  • 1 One-Leg Romanian Deadlift ( Left & Right )
  • 2 One-Leg Romanian Deadlifts ( Left & Right )
  • 3 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 6 One-Leg Romanian Deadlifts ( Left & Right )
  • 7 One-Leg Romanian Deadlifts ( Left & Right )

______________________________________

Sandbag Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 7 Sandbag Squats

  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4 Sandbag Squats

______________________________________

Russian Twists:

  • 1 Russian Twist
  • 2 Russian Twists
  • 3 Russian Twists
  • 4 Russian Twists
  • 5 Russian Twists
  • 6 Russian Twists
  • 7 Russian Twists
  • 8 Russian Twists
  • 9 Russian Twists
  • 10 Russian Twists
  • 11 Russian Twists
  • 12 Russian Twists
  • 13 Russian Twists

  • 12 Russian Twists

4th of January, 2014 — Workout — Alternating Back Lunges, Alternating One-Leg Romanian Deadlifts, Sandbag Squats & Thumbs Up

Lets GO!

Well my body picked the worst freaking time to get me sick. I probably shouldnt’ve worked out today, but that endorphin addiction is in full swing again. RAWRRR!!!!!!!

Yeah, it’s a bit rough when you’ve to blow your nose between each set. Ah well, I still managed a decent workout today. I’ve also decided to start my cutting diet a bit early as this last month of not working out and still eating my mass gaining diet has taken its toll on the ol’ BF%. I’m incredibly unhappy with how I look at the moment. It’s actually quite discouraging. Thankfully all I need to get it back is mental. I know I can alter my body well enough, but hot damn. This is the highest BF% I’ve ever had in my adult life. Although he’s awfully douchey, TMT says it best …

– HARD WORK AND DEDICATION 

STAY STRONG!

-B

Alternating Back Lunges ( Three second pause at bottom ):

  • 1 Alternating Back Lunge ( Left & Right )
  • 2 Alternating Back Lunges ( Left & Right )
  • 3 Alternating Back Lunges ( Left & Right )
  • 4 Alternating Back Lunges ( Left & Right )
  • 5 Alternating Back Lunges ( Left & Right )

__________________________________________________

One-Leg Romanian Deadlifts:

  • 1 One-Leg Romanian Deadlift ( Left & Right )
  • 2 One-Leg Romanian Deadlifts ( Left & Right )
  • 3 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 6 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 3  One-Leg Romanian Deadlifts ( Left & Right )

__________________________________________________

Sandbag & Full Body Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4 Sandbag Squats
  • 3 Sandbag Squats
  • 2 Sandbag Squats
  • 1 Sandbag Squat
  • 2 Full Body Squats
  • 3 Full Body Squats

__________________________________________________

Thumbs Up:

  • 1 Thumbs Up
  • 2 Thumbs Up
  • 3 Thumbs Up
  • 4 Thumbs Up
  • 5 Thumbs Up
  • 4 Thumbs Up
  • 3 Thumbs Up
  • 2 Thumbs Up
  • 1 Thumbs Up
  • 2 Thumbs Up
  • 3 Thumbs Up
  • 4 Thumbs Up
  • 5 Thumbs Up

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

__________________________________________________________________________________________________

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

___________________________________________________________________________________

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

__________________________________________________________________________

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 )

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

 

12th of February, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Today’s workout is Interval Sets

-B

Bulgarian Split Squats ( Three second pause at the bottom ):

Set 1:

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

Set 2:

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

Set 3:

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

________________________________________________

Side Lunges:

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

_________________________________________________

Toyotas ( Three second pause at the bottom ):

Set 1:

  • 12 Toyotas

Set 2:

  • 12 Toyotas

Set 3:

  • 12 Toyotas

_______________________________________________________

One-Leg Romanian Dead Lifts:

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )