27th of January, 2013 — Workout — Pushups ( With bars ), Dips, Squats

Hey Convicts!

Good ol’ working out. Gotta love it ūüôā Today’s workout routine was¬†Tabata’s.¬†The start of week eight of¬†You Are Your Own Gym.¬†Only a couple more weeks left! I really like these last four weeks, because for one thing, they’re five days a week, and they mix up the routines. Monotony is a motivation killer for me!

I think my Pushups might’ve suffered a bit because I did some yesterday also. I messed up the timing a bit with missing my workout on Friday. Ah well, still cranked them out. The last few sets were rough, but thankfully it’s only for 20s at a time.

How’s your progress coming along?


Pushups: ( With bars )

  1. 9 Wide Grip Pushups
  2. 8 Wide Grip Pushups
  3. 8 Wide Grip Pushups
  4. 8 Full Pushups
  5. 8 Full Pushups
  6. 7 Full Pushups
  7. 6 Full Pushups
  8. 6 Full Pushups


Dips: ( Knees bent )

  1. 6 Dips
  2. 6 Dips
  3. 6 Dips
  4. 6 Dips
  5. 6 Dips
  6. 6 Dips
  7. 6 Dips
  8. 6 Dips


Full Squats:

  1. 6 Full Squats
  2. 6 Full Squats
  3. 6 Full Squats
  4. 6 Full Squats
  5. 6 Full Squats
  6. 6 Full Squats
  7. 6 Full Squats
  8. 6 Full Squats

4th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, & Hyperextensions

Hey folks,

Going to be a bit of a mild one for me today, I’m still recovering from shoveling out my driveway a couple days ago. Landlord gave me this little, tiny-ass kids looking shovel so I had to use a lot more of my lower back than I should’ve. That being said, I’m not going to be doing the pauses at the top of the Supermans. We’ll see though, I ¬†say that now, but once I’m into it I may be OK?

This is the last day of Interval Sets. It’s bittersweet, but I’m looking forward to the next routines. Hoping to get some time in this weekend to give the ol’ Routines page an update.

I’m honestly surprised how many people dont take up Calisthenics. It’s not that hard, unless you want it to be. Its super cheap, compared to monthly gym membership fees & if the elite of the elite in our Armed Forces almost exclusively use it to train and keep themselves in their top tier levels of fitness – it’s almost a no-brainer if you ask me. I suppose I’m a bit biased though, as I’ve always liked and admired alternative training techniques.

How’s your progress coming along?!

– B

Hanging Straight Leg Raises:

Feeling good today – Shoulders are a bit tight though from all those Pullups yesterday. Nice to see progress at least! Boy those sure do know how to put a burn on the ol’¬†Abdominals.

Form started to go south with that last set, so I figured I’d cut it a few reps short to maintain proper form. Good call me! haha

Set 1:

  • 12 Hanging Straight Leg Raises

Set 2:

  • 11 Hanging Straight Leg Raises

Set 3:

  • 9 Hanging Straight Leg Raises


Supermans: ( Three second pause at the top )

OK, so I lied! I paused for three seconds at the top of each rep – well on the First set so far at least. I just couldnt help myself. I’ll keep it up as long as I’m able to maintain proper form, and feel as though I wont injure myself.

OOH, it burns so good – It’s sometimes hard to breathe consistently while doing this workout. All of my weight is essentially on my diaphragm and its almost a workout in that to keep balance on my stomach while breathing in and out.

Well I was able to crank out three full sets of 12 reps, so that feels good – with the three second pauses at the top! My lower back is on fire though, so well see how that transitions into the Hyperextensions for me. I may nix those all together, because I’ll probably be out shoveling the driveway again this weekend.

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 12 Supermans



I remembered from last time, that these weren’t the greatest for me. I went super slow – took over a minute to crank out the first set, and they still didnt really give me the burn I’m expecting. Guess I’ll have to go even slower, or just cut these out all together if they’re in the next couple weeks routines.

OK! I think I figured it out on that second set. I decided to do a little pause on each side when my elbows touched my leg’s. HOT DAMN, by the tenth rep, my abs were regretting that decision, but my brain wouldnt let them give up. Felt good to finish them up, but what felt even better was stretching out after.

Nothing like the burn of working out the Ab’s. I love that burn more than any other, its one of the most painful, but most satisfying. I know Ab’s are ‘built’ in the kitchen, but you need to do your work in the gym for the kitchen¬†discipline to pay off.

Set 1:

  • 12 Bicycles

Set 2: ( One second pause at the top )

  • 12 Bicicyles

Set 3: ( One second pause at the top )

  • 12 Bicycles



I’ve decided to keep the Hyperextensions in today. I’m just focusing on keeping good form, and going slowly. Can’t strengthen the muscles if you dont work them out! After that first set my lower back’s up for it anyway. Just needed to be warmed up I’m thinking. Plus I got an adrenaline rush from a song that came on!

In case I forgot to mention, I’m doing these with my hands under my chin – as per the recommendation in You Are Your Own Gym.

Last set finally caught up to my back, and told me to HALT! Still got in some good numbers.

Set 1:

  • 12 Hyperextensions

Set 2:

  • 10 Hyperextensions

Set 3:

  • 9 HyperextensionsA

3rd of January 2013 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

Going to be a Kick A workout today Convicts. You ready to cause some chaos and crank out some upper body calisthenics?!

Today’s workout is in the style of Interval Sets. Check the Routines¬†page for information on how that goes.

Hows your progress coming so far in the new year?! Drop me a line with some stats and what you’re hoping to accomplish this year!



Another exciting day for some Pullups. I really think the once a week thing is killing my progress with these. Thankfully only one more week of the Interval Sets – although I havent checked on whats for the next couple weeks still. Hopefully I’m going to be doing more of these! I feel as though I need to do them every third day to keep the progress going. At a minimum two times a week.

Either way, I’m glad to be able to crank out 12 reps for the first two sets. Going to be rough to keep these numbers up for the entire workout. If I can beat numbers from last week I’ll be happy though ūüôā

Unfortunately I was only able to tie my numbers from last week, lets hope that the ol’ Biceps can hold up and get the same, if not better, results from last week.

Set 1: Super Wide Grip

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip

  • 12 Wide Grip Pullups

Set 3: Full 

  • 9 Full Pullups


Let Me Up’s: ( A.k.a. Horizontal Pull )

Well, I was able to beat last weeks first set by one rep! Woo HOO – haha. I’m definitely never going to eat roasted garlic hummus anytime again before I workout. Or at least within an hour or two if I do. It’s so nasty constantly burping up garlic …

C’mon body, lets crank out ten reps for this last set! — Fk’n RIGHT! Man that was rough. My palms were so sweaty towards the last two reps, I thought my hands were going to slip off and I was going to bash my head. Thankfully things worked out, and I got two more reps than last week!

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 10 Let Me Up’s


Let Me In’s:

I’m going to be doing these guys slowly so I can feel the burn better.

Let me tell you what, those lil buggers are much harder if you slow down and really focus on hitting the appropriate muscles.I could feel it in my Lats, my Biceps, and my Delts.

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s


Curls: ( With resistance band )

Hot damn, todays workout is wrecking my Biceps! I can barely type because my arms are so shot, I’ve to type super slow.

Can’t progress without putting in some work though right?¬†We like the burn anyway – Say it with me!

For the last set, I put my hands so my palms were facing down this time instead of a normal curl where the palms are facing you – just because.

Set 1: Arms Wide Out

  • 12 Curls

Set 2: Arms Straight

  • 9 Curls

Set 3: Arms Straight – Hands upside down

  • 9 Curls

Updated Measurements = Progress!

Man it does feel good to see some progress – albeit small, it’s still there! I’m very happy I am logging / tracking everything so I can actually ‘see’ the progress. Helps keep me motivated.

After I finished my workout tonight and showered ( gave me some time for the blood to dissipate from the muscles ) I did some measurements on my legs, arms and chest. Last time I did it was a few months ago, so here’s what we’ve tonight:

Thighs: 22.25″ — Chest: 39.5″ — Bicep ( Right ): 14.75″ — Bicep ( Left ): 14.25″

In case you havent checked the progress page that’s an increase of:

Thighs: 0.25″ — Chest: 1.25″ — Bicep ( Right ) 0.25″ — Bicep ( Left ): 0.25″

How’re you doing?

3rd May, 2012 — Workout — Leg Raises

Man those last 10 reps of the 3rd set in the warmup were brutal! I’m glad I stuck it out and maintained good form throughout, my legs were shaking. Before i did these I was going over the notes in the book, and it said take four seconds to go down — I must’ve missed that the first skim over — That definitely intensified it for being a warmup. I’m glad to see the Straight Leg Raises are two up pause one two down again.

On the second round of set 1, I pushed myself at the end, because it was starting to get hard around rep 6. I’m not quite sure why I went to 11 — I guess I just like that burn, you know what I’m talking about ūüôā ?

So I’m halfway through Set 2, and in the back of my mind It’s telling me to quit because the book said to do 2-3 work sets and I’ve met that after this last 10. But as soon as I had that thought the other side of me, who wasn’t a quitter or a whiner, took over. The internal battles are the strongest I feel. There’s no way you will succeed if you aren’t capable of beating down the whiner inside. Everyone has the capability — Think of something you’re good at, and imagine how many times the whiner inside tried to derail your progress. The other side of you took over either consciously or¬†subconsciously and it prevailed. Now be conscious about it and don’t quit!


  • 25 Flat Frog Raises
  • 25 Flat Frog Raises
  • 25 Flat Frog Raises
  • 5 Straight Leg Raises

Set 1:

  • 10 Straight Leg Raises
  • 11 Straight Leg Raises

Set 2:

  • 10 Straight Leg Raises
  • 11 Straight Leg Raises

Set 3:

  • 10 Straight Leg Raises
  • 10 Straight Leg Raises