26th of January, 2014 — Workout — Wide Grip Pushups & Shove Off’s, Military Presses & Thumbs Up, Close Grip Pushups & Dips

ARE YOU READY TO RUMBLEEEE!?!?!?

Week’s five and six are up on us … meaning its the POWER BLOCK! 

We’re rocking the Supersets for the next two weeks boys and girls. Let me tell you, I’m very glad that it’s not a leg day today because I went snowboarding for the first time in around 7 years and wrecked myself pretty good. Smashed up the ol’ knees, and had hamstring cramps while on the lifts. I bet it was funny looking to people behind us because I was squirming so much and trying to straighten out my leg to get the cramp to stop!

Anyway, I like the Supersets. Incase you’ve forgotten what they entail, let me refresh your grey matter:

  • Four minute interval for each set
  • One-Five reps for the first exercise, Six – Twelve for the second ( I’m going with Five, and Ten )
  • Two sets
  • First exercise is down with a slow three second negative, followed by an explosive concentric

Thats the basic’s of it, and I’m pumped up for it. I just really like to do Pushups & Dips though, so that will help. I’m going to try and do Three sets, but we’ll see how that goes 😉

STAY STRONG!

-B

Decline Wide Grip Pushups & Shove Off’s:

Set 1:

  • 5 Decline Wide Grip Pushups
  • 10 Shove Off’s ( Waist Height )

Set 2:

  • 5 Decline Wide Grip Pushups
  • 10 Shove Off’s ( Waist Height )

Set 3:

  • 5 Decline Wide Grip Pushups
  • 10 Shove Off’s ( Waist Height )

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Military Presses & Thumbs Up:

Set 1:

  • 5 Military Presses
  • 10 Thumbs Up’s

Set 2:

  • 5 Military Presses
  • 10 Thumbs Up’s

Set 3:

  • 5 Military Presses
  • 10 Thumbs Up’s

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Decline Close Grip Pushups & Dips:

Set 1

  • 5 Decline Close Grip Pushups
  • 7 Dips

Set 2:

  • 5 Decline Close Grip Pushups
  • 5 Dips

Set 3:

  • 5 Decline Close Grip Pushups
  • 6 Dips
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24th of January, 2014 — Workout — Wide Grip Pushups, Military Press, Close Grip Pushups, Dips, Leg Lifts, Supermans, Bicycles, & Hyperextensions

CONVICTS!

Going to crank out two days worth of work today BECAUSE I CAN! I also took the full package of pre-workout that came as a sample with my protein powder. Didnt realize it was two servings … whatever. Just super itchy today!

Was a fantastic workout today, I felt like one day a week for the pushing exercises was a bit weak, especially because ten reps isnt really a challenge … I’m psyched for the Power Block next week. I’ll be even more psyched once I can get my RING ROUTINE BACk! ( Yes I’m still a bit pumped up even after my workout )

I will say that those Hyperextensions at the end were rough. I had to dig down and persevere to get those last three reps, with good form of course.

How’re you all doing with your workouts? Until next time convicts!

STAY STRONG!

-B

Decline Wide Grip Pushups:

  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups

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Military Presses:

  • 10 Military Presses
  • 10 Military Presses
  • 10 Military Presses

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Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10 Close Grip Pushups
  • 10 Close Grip Pushups

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Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

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Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

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Supermans ( Three second pause at the top ):

  • 10 Supermans
  • 10 Supermans
  • 10 Supermans

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Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )

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Hyperextensions ( Hands to the side, three second pause at top ):

  • 10 Hyperextensions
  • 10 Hyperextensions
  • 10 Hyperextensions