28th of February, 2013 — Workout — Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

My favorite Convicts,

How’re you crazy calisthenics freaks doing today?! Today was a great day, not only because it was my day to workout ( yeah, yeah I know I missed yesterday! ), but because I’m about to embark on an excellent start to my new path into fitness. I contacted the wellness department at work, and I’m going to be shadowing some of their Personal Trainers for a few sessions! I’m pretty psyched to see how they go about things.

I also had a great phone conversation with the owner of that awesome gym – that I had posted a video of a few months ago ( refresher HERE ).

I’ll hopefully get to update the Routines & Progress pages sometime this weekend.

-B

Warmup:

15 Wrist Circles ( Left )
15 Wrist Circles ( Right )
20 Shoulder Dislocates
1 Minute Straight Arm Support
10 Forward / Reverse Arm Circles ( Small, Medium & Large )
20 Burpees

Skill Work:

The first two sets I was trying to get the balance down – I would get it for about 1-2 seconds then fall. This third set I’m going to just see how long I can hold it with my feet against the wall. Hopefully I’ll get the numbers higher!

Not too shabby I suppose. Another 15 seconds – I’ll take it 🙂

20s Wall Handstand
30s Wall Handstand
45s Wall Handstand

15s Tuck L-Sit ( Hands sideways, using a chair )
10s Tuck L-Sit ( Hands sideways, using a chair )

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Planche Progression: Frog Stands

Set 1:

25s Frog Stand

Set 2:

35s Frog Stand

Set 3:

35s Frog Stand

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Front / Back Lever Progression: Tuck Back Lever

Set 1:

3s Tuck Back Lever

Set 2:

4s Tuck Back Lever

Set 3:

3s Tuck Back Lever

Tuck Front Lever:

Set 1:

4s Tuck Front Lever

Set 2:

3s Tuck Front Lever

Set 3:

4s Tuck Front Lever

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One-Arm Pushup Progression: Elevated One-Arm Pushups

So that first set, the table was a bit too low, I want to at least reach five reps. Time to move to some steps for the next. I want to note that my feet were shoulder width for the first set, so I’m going to really need to use the steps for the next couple sets so I can keep my feet together.

The second set was much better, It’s crazy how hard these bastards are. I remember when I was doing my Convict Conditioning progressions, I was able to crank out 12 Half OAPU’s. I’ll get back to that level soon!

Set 1:

3 OAPU ( Left )
3 OAPU ( Right )

Set 2:

6 OAPU ( Left )
6 OAPU ( Right )

Set 3:

8 OAPU ( Left )
8 OAPU ( Right )

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One-Arm Chinup Progression: L-Sit Pullups

Set 1:

6 L-Sit Pullups

Set 2:

5 L-Sit Pullups

Set 3:

5 L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

I just purchased this Bad Boy for my Sandbag Training. You can pick one up here. It’s currently filled to max capacity ( 70lbs ).

Brute Force Sandbag

Set 1: Squats

10 Squats

Set 2: Dead Lift’s

10 Dead Lifts

Set 3: Walking Lunges

10 Walking Lunges ( Left )
10 Walking Lunges ( Right )

31st of January, 2013 — Workout — Let Me Up’s ( Knees bent ), Side Lunges & Pushups

Todays workout was Strappers. Will write something tomorrow

Stay Strong

-B

Round I:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round II:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round III:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round IV:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round V:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round VI:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round VII:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round VIII:

6 Let Me Up’s
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

30th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, Hyperextensions & Shadow Boxing

Starting things off with three rounds of Shadow Boxing! Man I miss punching things!! Today’s workout is Interval Sets.

Great core workout today convicts, hope yours was as well!

Stay Strong!

-B

Shadow Boxing:

As with usual boxing, these were three minute rounds with one minute rest time between

Three rounds

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Hanging Straight Leg Raises:

I really wanted to crank out 12 for that second set, but my form wouldnt’ve been good – I figured it wouldnt be worth doing it unless it was spot on. It was more of a Quad issue though and not related to my Abs at all.

Well that third set was all Abdominal failure at least 🙂 I love the Ab burn, dont you?

Set 1:

12 Hanging Straight Leg Raises

Set 2:

11 Hanging Straight Leg Raises

Set 3:

9 Hanging Straight Leg Raises

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Supermans ( Three second pause at the top ):

Set 1:

12 Supermans

Set 2:

12 Supermans

Set 3:

12 Supermans

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Bicycles:

Set 1:

12 Bicycles ( Left )
12 Bicycles ( Right )

Set 2:

12 Bicycles ( Left )
12 Bicycles ( Right )

Set 3:

12 Bicycles ( Left )
12 Bicycles ( Right )

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Hyperextensions ( Hands under chin & three second pause at top ):

Last three – four reps on the third set sucked. I didn’t like it, and I almost gave into my wanting to stop. Fight through, persevere, and you’ll be so much more thankful!

Set 1:

12 Hyperextensions

Set 2:

12 Hyperextensions

Set 3:

12 Hyperextensions

26th of January, 2013 — Workout — 6 Let Me Up’s ( Knees bent ),12 Side Lunges, 8 Pushups

YO YO Convicts!!!

Today’s workout was awesome! Havent done one of these routines in a long, long time. Today’s workout was Strappers: 20 minutes with no breaks, and constant moving moving moving! Kept my heart rate up, and got in an excellent sweat.

Like I mentioned in one of my previous posts, I’m going to be starting my Boxing training again here soon, so I decided to see how excellent my stamina still was … and its almost non-existent. I kind of figured it was going to be weak though, as I havent done any sort of Cardio in a long time – honestly it was my Jump Roping ( Which I really miss doing by the way! ). Yeah, I could barely last that last two minutes of the last round, and the last 30 seconds were very very hard to keep going. I was wheezing and panting so bad by the end of it – Suppose you’ve to start somewhere though. I’d rather beat myself up here for a month or two before I go back, so I dont waste my trainers time 🙂

STAY STRONG!!

-B

Round I:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round II:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round III:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round IV:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round V:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Pseudo-Planche Pushups

Round VI:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Wide Grip Pushups

Round VII:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round VIII:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Close Pushups

Round IX:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

Round X:

6 Let Me Up’s ( Knee’s Bent )
12 Side Lunges ( Left )
12 Side Lunges ( Right )
8 Full Pushups

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Shadow Boxing: Three minute round, with One minute break

3 rounds shadow boxing

21st of January — Workout — Chinese, Close Grip, Wide Grip, Full Pushups & Dips

Hey Convicts,

Time for a super intense Push day. On the final stretch of the 1st Class You Are Your Own Gym program. Today is going to be the Ladder routine ( for a refresher, check out my Routines page ).

-B

Chinese Pushups:

1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups
4 Chinese Pushups
5 Chinese Pushups
6 Chinese Pushups
5 Chinese Pushups
4 Chinese Pushups
3 Chinese Pushups
2 Chinese Pushups
1 Chinese Pushup
1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups
4 Chinese Pushups
3 Chinese Pushups
2 Chinese Pushups
1 Chinese Pushup
1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups
4 Chinese Pushups
3 Chinese Pushups
2 Chinese Pushups
1 Chinese Pushup
1 Chinese Pushup
2 Chinese Pushups
3 Chinese Pushups

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Full Pushups:

1 Full Pushup
2 Full Pushups
3 Full Pushups
4 Full Pushups
5 Full Pushups
6 Full Pushups
7 Full Pushups
6 Full Pushups
5 Full Pushups
4 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
4 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
3 Full Pushups
2 Full Pushups
1 Full Pushup
1 Full Pushup
2 Full Pushups
1 Full Pushup
1 Full Pushup

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Close Grip Pushups

1 Close Grip Pushup
2 Close Grip Pushups
3 Close Grip Pushups
4 Close Grip Pushups
5 Close Grip Pushups
6 Close Grip Pushups
7 Close Grip Pushups
6 Close Grip Pushups
5 Close Grip Pushups
4 Close Grip Pushups
3 Close Grip Pushups
2 Close Grip Pushups
1 Close Grip Pushup
1 Close Grip Pushup
2 Close Grip Pushups
3 Close Grip Pushups
4 Close Grip Pushups
3 Close Grip Pushups

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Wide Grip Pushups:

1 Wide Grip Pushup
2 Wide Grip Pushups
3 Wide Grip Pushups
4 Wide Grip Pushups
5 Wide Grip Pushups
6 Wide Grip Pushups
7 Wide Grip Pushups
6 Wide Grip Pushups
5 Wide Grip Pushups
4 Wide Grip Pushups
3 Wide Grip Pushups
2 Wide Grip Pushups
1 Wide Grip Pushup
1 Wide Grip Pushup
2 Wide Grip Pushups
3 Wide Grip Pushups
2 Wide Grip Pushups
1 Wide Grip Pushup
1 Wide Grip Pushup
2 Wide Grip Pushups
3 Wide Grip Pushups
2 Wide Grip Pushups
1 Wide Grip Pushup
1 Wide Grip Pushup
2 Wide Grip Pushups

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Dips ( Chair ):

1 Dip
2 Dips
3 Dips
4 Dips
5 Dips
6 Dips
7 Dips
6 Dips
5 Dips
4 Dips
3 Dips
2 Dips
1 Dip
1 Dip
2 Dips
3 Dips
2 Dips
1 Dip

14th of January, 2013 — Workout — 1/2 One-Leg Squats, Toyota’s, Side / Back Lunges, One-Leg Romanian Dead Lifts, Burpees

Wasn’t planning on working out today, as I got home late – But I was just itching to put in some solid work this evening. Had a long day, and needed that relaxing effect that the ol’ Calisthenics give me. Nothing like getting your sweat on to melt away the stresses of the day.

Think I’m going to take it a bit easy tomorrow, and work on some Hand Stand practice. I dont get enough of that in, seems as though its one of the one’s my mind doesnt mind forgetting / skipping. BOO on that, but I know it’s something I struggle with. What’s something you struggle with Convict?

Catch you crazy cats tomorrow – as always … Stay Strong!

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Dont really have much time with these Supersets to type my thoughts while I’m doing my workouts like I do with most other routines. I’m really glad that I only have to do five reps though for the first part of this routine, because the slow three count down and three count hold for 1/2 One-Leg Squats make the quads burn! I know I probably say this every time, but nothing make them burn that bad.

I had to make sure I had perfect form today, as my left knee was acting up a bit. I did have to do a lot of walking around today though.

Set 1:

Five 1/2 One-Leg Squats ( Left )
Five 1/2 One-Leg Squats ( Right )
8 Toyota’s

Set 2:

Five 1/2 One-Leg Squats ( Left )
Five 1/2 One-Leg Squats ( Right )
8 Toyota’s

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Side Lunges & Back Lunges ( With two second pause at bottom )

Not much to say about these guys. I do enjoy those back lunges much more though, they seem to give me a better burn. My Right Hammy, is still a bit off from a few weeks ago when I strained it, so I have to be cautious on the first few reps to see how strong it’s going to be today. Nothing major, but I pay attention so that it wont be!

Set 1:

5 Side Lunges ( Left )
5 Side Lunges ( Right )
9 Back Lunges ( Left )
9 Back Lunges ( Right )

Set 2:

5 Side Lunges ( Left )
5 Side Lunges ( Right )
10 Back Lunges ( Left )
10 Back Lunges ( Right )

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One-Leg Romanian Dead Lifts & Burpees

My balance is getting so much better every time I do these One-Leg Romanian Dead Lifts. The damn’d Burpees are a killer on my cardiovascular system. I really need to become more consistent with some sort of cardio. Hopefully when I start boxing again, I’ll get back into the groove of running every morning. Not having the fuel tank sucks. Makes me feel like my fitness level is limited because of it.

Set 1:

5 One-Leg Romanian Dead Lifts ( Left )
5 One-Leg Romanian Dead Lifts ( Right )
10 Burpees

Set 2:

5 One-Leg Romanian Dead Lifts ( Left )
5 One-Leg Romanian Dead Lifts ( Right )
12 Burpees

8th of January, 2013 — Workout — Elevated Pushups ( Wide Grip & Close ), Shove Off’s, Military Presses ( Elevated feet ), Thumbs Up, Chair Dips

Hey o’ Convicts,

Ready for weeks Five & Six?! These next two weeks are going to be Supersets ( See HERE for description ). So today’s workout beat the hell out of my upper body. The Supersets are no freaking joke my friends. That little explosion on the way back is no joke. Stay Strong and keep at it, It will pay off!

How was your workout today?!

-B

Pushups ( Elevated feet ) & Shove Off’s:

Oh HOT DAMN, these were underestimated in my mind before I started. Definitely going to get in an excellent workout today let me tell you. Thankfully there’s only two sets!

Some notes on these:

The Pushups are Wide Grip
There’s a three second pause at the bottom of Both exercises
There’s a three second count on the way down on the Pushups
There’s an explosive push back up on Both
Shove Off height is ~ waist high

Set 1:

5 Wide Grip Pushups
7 Shove Off’s

Set 2:

5 Wide Grip Pushups
10 Shove Off’s

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Military Press ( Elevated feet ) & Thumbs Up

Geesh the three seconds down then the pause for three seconds with the Military Presses are so hard to keep up the higher the reps go! Brutal workout today 🙂

One thing I had to pay attention to was my breathing during the Thumbs Up. It’s so easy to not breathe! I caught myself a few times, especially during the three second pause’s not breathing properly. DONT DO THAT!

Set 1:

5 Military Presses
10 Thumbs Up

Set 2:

5 Military Presses
11 Thumbs Up

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Close Pushups ( Elevated feet ) & Dips ( Chair with legs bent )

As the title mentions, I did the Dips as a Chair Dip, and I had to bend my legs because my Triceps are shot already. I can’t believe how brutal this workout is for me today 🙂 Feels great, but I can’t wait to see what I get next time I do these, because I feel like this is kicking my ass today.

Set 1:

5 Close Pushups
7 Chair Dips

Set 2:

5 Close Pushups
7 Chair Dips

5th of January, 2013 — Workout — Wide Grip Pushups ( Elevated Feet ), Military Press ( Elevated Feet ), Close Grip Pushups & Dips

CONVICTS! Ready to do some Pushups?! I’m pretty psyched to be working out today, but then again, I usually am. The last Interval Set ( I know I know, I said yesterdays workout was I just couldn’t help myself )! I really want to Jump Rope, I miss doing that, it was pretty much the only Cardio I was getting in. I dont like running so much, but I may have to pick it back up here soon. My trainers moving back into town so I’m going to be boxing again soon! I miss punching things so bad, and not to mention how amazing of a total body workout boxing is.

Check the routines page I’m going to be updating with the next couple weeks routines.

STAY STRONG FOLKS!

-B

Wide Grip Pushups: ( Elevated feet and backpack full of books )

Not too much to write about these, other than I FREAKING LOVE PUSHUPS!

Set 1:

12 Wide Grip Pushups

Set 2:

12 Wide Grip Pushups

Set 3:

12 Wide Grip Pushups

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Military Presses: ( Elevated feet and backpack full of books )

Hoping to crank out all 12 reps for all three sets this time around. I’m fairly positive I’ll be able to get em this time.

Hot damn, feels good convicts. I love the satisfaction of hitting some goals. Makes me hungry to get more! Hard work and dedication pay off. You struggling with anything, leave me a comment.

Set 1:

12 Military Presses

Set 2:

12 Military Presses

Set 3:

12 Military Presses

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Close Grip Pushups: ( Backpack full of books )

HOORAH! Glad I was able to crank out the full 12 reps for the first set. Lets see if my arms will let me get the next one.I was struggling with the last two reps.

Sweet, able to get the 12 reps for the second set as well. I’m thinking getting these are going go hurt my Dip numbers, but that’s OK. As long as something’s improving, and who knows it may not hurt them too bad!

Well I wasn’t able to get the full 12 reps for set three, but thats OK – Next time!

Set 1:

12 Close Pushups

Set 2:

12 Close Pushups

Set 3:

10 Close Pushups

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Dips: ( Backpack full of books )

All right, got one more rep on the first set. Good sign I’d have to say, let’s hope the trend continues for the other two sets.

And another set down with one more rep! I LOVE PROGRESS, makes me super motivated. I really wish over training wasn’t a real thing, because I’d be constantly working out haha!

Not even mad I couldnt get seven for the last set. It was hard enough to crank out that sixth rep! The burn is awesome.

Set 1:

7 Dips

Set 2:

7 Dips

Set 3:

6 Dips

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

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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

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Bicycles:

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

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Hyperextensions:

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!

-B

Pullups:

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 🙂

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

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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

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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

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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