7th of March, 2014 — Workout — LEGS & CORE RAWRRRRRR!!!!!!!

LADDERS!

Alternating Pistol Squats:

  • 12 up

Alternating Side Lunges ( Three second pause at the bottom )

  • 12

Alternating One-Leg Romanian Deadlifts

  • 12

Iron Crosses

  • 14
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5th of February, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prisoner Squats

Lets do this!

Another fun day to workout. Another kick A leg day, well I wouldnt really say it was kick A as it’s a bit too easy for me. Going to need to step it up.

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Three second pause at bottom ):

Set 1:

  • 4 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

Set 2:

  • 4 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

_______________________________________________________________

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

Set 1:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

Set 2:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

____________________________________________________________

One-Leg Romanian Deadlifts ( Four second pause at bottom ) & Sandbag Prisoner Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

 

 

27th of January, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prison Squats

Hey Convicts,

I’ve a long night of coding ahead of me so …

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Four second pause at the bottom ):

Set 1:

  • 3 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

Set 2:

  • 3 Pistol Squats ( Left & Right )
  • 8 Sandbag Squats

_______________________________________________________

Side Lunges & Back Lunges ( Three second pause at the bottom ):

Set 1:

  • 4 Side Lunges ( Left & Right )
  • 8 Back Lunges ( Left & Right )

Set 2:

  • 4 Side Lunges ( Left & Right )
  • 8 Back Lunges ( Left & Right )

_______________________________________________________

One-Leg Romanian Deadlifts ( Three second pause at bottom ) & Sandbag Prison Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 8 Sandbag Prison Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 8 Sandbag Prison Squats

5th of November, 2012 — Workout — Full Pullups & Pistol Squats

Damn taking some time off hurt my reps a bit on my Full Pullups. Couldn’t even do a damn’d 12 rep set of them.  Crown and Ginger Ale are probably not the best beverage to keep me hydrated for working out.

-B

Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 10 Full Pullups

Set 2:

  • 10 Full Pullups

____________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Pistol Squats

  • 10 Pistol Squats ( Left )
  • 10 Pistol Squats ( Right )

Set 2:

  • 10 Pistol Squats ( Left )
  • 10 Pistol Squats ( 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

 

25th of October, 2012 — Workout — Full Pullups & Pistol Squats

The ol’ Left Knee wasn’t being too cooperative with me for todays workout, so I had to cut the Pistol Squats down a set. I smashed it into a desk at work today, kind of been a bit swollen and sore most of the day.

Good sets for my Pullup series today, I almost quit on set two because of my knee, but I fought through it. My arm’s / shoulders were not bothering me so I know I knew I’d be fine. Just the whiner popping up! Can’t progress unless you push yourself. MUST PERSEVERE!

-B

Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 12 Full Pullups

Set 2:

  • 12 Full Pullups

Set 3:

  • 10 Full Pullups

_____________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Pistol Squats

  • 10 Pistol Squats ( Left )
  • 10 Pistol Squats ( Right )

Set 2:

  • 10 Pistol Squats ( Left )
  • 10 Pistol Squats ( Right )