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 )
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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

6th of November, 2012 — Workout — Half One-Arm Pushups & Partial Straight Leg Raises

Warmup: Hanging Bent & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2: Partial Straight Leg Raises

  • 10 Partial Straight Leg Raises

__________________________

Warmup: Full Pushups

  • 12 Full Pushups ( On bars )
  • 12 Full Pushups ( On bars )

Set 1: Wide Grip Pushups

  • 12 Wide Grip Pushups

Set 2: Half One-Arm Pushups

  • 8 Half One-Arm Pushups ( Left )
  • 8 Half One-Arm Pushups ( Right )

29th of October, 2012 — Workout — Various

Today’s workout I’m going to do circuit style – no break’s. Here’s how its going to go:

Pullup –> Squat –> Pushup –> Leg Raise

-B

  • 12 Wide Grip Pullups
  • 12 Close Squats
  • 12 Full Pushups ( On bars )
  • 12 Hanging Frog Raises
  • 10 Full Pullups
  • 12 Pistol Squats ( Left )
  • 12 Pistol Squats ( Right )
  • Nine 1/2 One-Arm Pushups ( Left )
  • Nine 1/2 One-Arm Pushups ( Right )
  • 10 Partial Straight Leg Raises

 

23rd of October, 2012 — Workout — Partial Straight Leg Raises & 1/2 One-Arm Pushups

Good workout today convicts! Hope you pushed yourself today, I know I’ve been a bit lacking the past few days so it was a nice feeling to crank out some good sets. I’ll be back in a bit to address those comments!

-B

Warmup: Close & Decline Close Pushups ( On bars )

  • 12 Close Pushups
  • 12 Decline Close Pushups

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

  • Six 1/2 One-Arm Pushups

Set 2:

  • Seven 1/2 One-Arm Pushups

Set 3:

  • Nine 1/2 One-Arm Pushups

________________________________

Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 12 Partial Straight Leg Raises

Set 2:

  • 11 Partial Straight Leg Raises

Set 3:

  • 10 Partial Straight Leg Raises

16th of October, 2012 — Workout — Partial Straight Leg Raises & 1/2 One-Arm Pushups

Warmup: Bent Leg & Hanging Frog Raises

  • 12 Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 11 Partial Straight Leg Raises

Set 2:

  • 7 Partial Straight Leg Raises

Set 3:

  • 9 Partial Straight Leg Raises

_______________________________

Warmup: Full Pushups ( With Bars )

  • 12 Full Pushups
  • 12 Full Pushups

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

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

Set 2:

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

Set 3:

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

2nd of October, 2012 — Workout — Leg Raises & 1/2 One-Arm Pushups

Whats happening everybody! Another great day to be working out dont you think? 🙂 I’m so psyched that I was able to get three sets of all 12 reps for the 1/2 One-Arm Pushups!! I’m thinking that I’ll shoot for another one to two more days of the legs wide version before I move the legs in and watch the reps decrease! That’s fine though, I’m always down for something to challenge me. Keeps me motivated and moving forward – I’ve wasted enough of my life!

That being said, I decided to go another week or two with Hanging Frog Raises. Although I was able to do the nine reps for the first set, I honestly don’t feel it in my abs like I think I’m supposed to. It feel it more in the hip abductor’s. I’m not sure if its my form, or I may not be strong enough yet to do them properly. I’ll research it a bit more while I’m still doing the Hanging Frog Raises. Good workout today though 🙂

Wish you guys could come workout with me – You weren’t slacking today were you?!

-B

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

______________________

Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 9 Partial Straight Leg Raises

Set 2: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

___________________________________

Warmup: Decline Full & Wide Grip Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline Full Pushups

Set 1: 1/2 One-Arm Pushups

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

Set 2:

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

Set 3:

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