11th of March, 2014 — Workout — Push / Pull

Five minutes of Jump roping – Hot damn I’m sloppy!

Alternating OAPU:

  • 6

Pullups:

  • 5
  • 3 up

Military Press: Feet elevated

  • 9 up

Ring Rows!

  • 6
  • 4 knees bent
  • 3
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14th of February, 2014 — Workout — Wide Grip Pullups, Rows, Sandbag Curls & Lawnmowers

Convicts!

It was above freezing today and it felt so good to get out and toss my rings up on some trees again ūüôā HOT DAMN I miss that. On a side note, I forgot to zip up my pocket with my phone in it and it fell in the snow pile, which sucked because I had to dig it out haha. About half a foot of fresh powder dropped last night. Ah well.

The Wide Grip Pullups & Rows were outside so I only had a two minute rest time between sets for those as it was a bit chilly out. The rest of the sets were a three minute rest period.

STAY STRONG!

-B

Wide Grip Pullups:

  • 10 Wide Grip Pullups
  • 10 Wide Grip Pullups
  • 7 Wide Grip Pullups

______________________________________

Rows:

  • 10 Rows
  • 10 Rows
  • 10 Rows

______________________________________

Sandbag Curls:

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls

______________________________________

Lawnmowers:

  • 10 Lawnmowers ( Left & Right )
  • 10¬†Lawnmowers ( Left & Right )
  • 10¬†Lawnmowers ( Left & Right )

22nd of January, 2014 — Workout — Wide Grip Pullups, Rows, Let Me In’s & Sandbag Curls

Busy busy tonight folks here’s what was accomplished. Was out in the damn snow with it being seven degrees out … what’s your excuse again?

 

My gym today

 

I cut my rest time down to 30 seconds between sets because it WAS FREEZING!

STAY STRONG!

-B

Wide Grip Pullups:

  • 10 Wide Grip Pullups
  • 8 Wide Grip Pullups
  • 6 Wide Grip Pullups

____________________________________________

Rows:

  • 10 Rows
  • 6 Rows
  • 7 Rows

____________________________________________

Let Me In’s ( Came inside to do these ):

  • 10 Let Me In’s
  • 10 Let Me In’s
  • 10 Let Me In’s

____________________________________________

Sandbag Curls ( Inside for these also ):

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls

7th of January, 2014 — Workout — Alternating Side Lunges / One-Leg Romanian Deadlifts, Sandbag Squats & Russian Twists

Convicts!

How’re y’all doing today? A nice balmy high of seven degrees today, what an excellent temperature to go outdoors and get all sweaty right? HA!

Yeah … I’m absolutely staying inside for the ol’ workout today – I know, go figure right? It’ll be a good one regardless. My damn’d hammy’s are still sore from those¬†One-Leg Romanian Deadlifts from last time still. Going to need to warm them up a bit. I foam rolled them out last night which felt PAINFUL awesome!

I miss my rings =(

I think that my ol’ Dip / Pullup station that I had at my old apartment will fit in this one, but there’s basically no room unfortunately. It’s fairly cramped at the moment, but thankfully I dont have a lease at this place, I’m just chillin here ’til I can find my own. Moving sucks, especially in the middle of the winter, and especially for the third time in six months.

/rant

Today’s workout will be kick A though.¬†How’s your workouts coming along?¬†

In the words of the most famous italian plumber …. here We GO!

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

  • 1 Side Lunge ( Left & Right )
  • 2 Side Lunges ( Left & Right )
  • 3 Side Lunges ( Left & Right )
  • 4 Side Lunges ( Left & Right )
  • 5 Side Lunges ( Left & Right )
  • 6¬†Side Lunges ( Left & Right )

______________________________________

Alternating One-Leg Romanian Deadlifts:

  • 1 One-Leg Romanian Deadlift ( Left & Right )
  • 2¬†One-Leg Romanian Deadlifts ( Left & Right )
  • 3 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 6 One-Leg Romanian Deadlifts ( Left & Right )
  • 7¬†One-Leg Romanian Deadlifts ( Left & Right )

______________________________________

Sandbag Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 7¬†Sandbag Squats

  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4¬†Sandbag Squats

______________________________________

Russian Twists:

  • 1 Russian Twist
  • 2 Russian Twists
  • 3 Russian Twists
  • 4 Russian Twists
  • 5 Russian Twists
  • 6 Russian Twists
  • 7 Russian Twists
  • 8 Russian Twists
  • 9 Russian Twists
  • 10 Russian Twists
  • 11 Russian Twists
  • 12 Russian Twists
  • 13¬†Russian Twists

  • 12¬†Russian Twists

5th of January, 2014 — Workout — Wide Grip Pushups, Sandbag Rows, Military Presses & Let Me In’s

BA BA BA BAMMM!!!

Hot damn I forgot how much I love working out. I also forgot how much discipline that’s needed as well as perseverance. That was rough towards the last few minutes of the Sandbag Rows & Let Me In’s.

I’m definitely feeling better though so that also helps ūüôā I really need to find a way to get my¬†Overcoming Gravity routine back. I’m a bit limited with the damn’d winter killing all my good tree spots. I RRRRRRRRReally cant bring myself to get a gym membership just so I can do my Calisthenics & Rings workouts haha. Hmmm.. maybe I can find a gymnastics gym around here. That might be my best bet for the winter.

How’re y’all doing Convicts?!

STAY STRONG!

-B

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
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5¬†Wide Grip Pushups

  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1¬†Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3¬†Wide Grip Pushups

________________________________________

Sandbag Rows:

  • 1 Sandbag Row
  • 2 Sandbag Rows
  • 3 Sandbag Rows
  • 4 Sandbag Rows
  • 5 Sandbag Rows
  • 6 Sandbag Rows
  • 7¬†Sandbag Rows

  • 6 Sandbag Rows
  • 5 Sandbag Rows
  • 4 Sandbag Rows
  • 3 Sandbag Rows
  • 2 Sandbag Rows
  • 1¬†Sandbag Row
  • 2 Sandbag Rows
  • 3¬†Sandbag Rows

  • 2¬†Sandbag Rows

________________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6¬†Military Presses

  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1¬†Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4¬†Military Presses

  • 3 Military Presses
  • 2 Military Presses
  • 1¬†Military Press
  • 2 Military Presses
  • 3¬†Military Presses

________________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6¬†Let Me In’s

  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1¬†Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4¬†Let Me In’s

  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1¬†Let Me In
  • 2¬†Let Me In’sS

12th of November, 2013 — Workout — Regular Routineish

STAY STRONG!

-B

Warmup:

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

Skill Wyork:

  • 24s Wall Handstand ‚ÄĒ 0s Freestanding
  • 26s Wall Handstand ‚ÄĒ 2s Freestanding
  • 20s Wall Handstand ‚ÄĒ 0s Freestanding
  • 21s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 9 Tuck Planche Pushups

Set 2: 

  • 6 Tuck Planche Pushups

Set 3: 

  • 6 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 9s¬†Advanced Tuck Back Lever

Set 3:

  • 10s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3:

  • 5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups on Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3:

  • 9 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip Pullups

Set 1: 

  • 10 Archer Pullups ( Left )

Set 2:

  • 10 Archer Pullups ( Left )

Set 3:

  • 6 Archer Pullups ( Left )

___________________________________________________________________________________

Sandbag Training: Full Squats & Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises

22nd of October, 2013 — Workout — Convicts, lets talk …

My fellow convicts,

Today was an excellent test of my perseverance and motivation. That shit was so cold out there today for me. My body is absolutely not ready for that yet. I’m not sure what it was, and it wasn’t even snowing but that it was cold! That was a pretty intense battle going on in my head for about two hours before the I got out of work. It was actually kind of amusing. I’m never really sure how I can convince myself once I get on that negative train for so long!

Alas, I’ve come out ahead. Lost a few seconds on the Back Lever as well as the First round of the¬†L-Sit’s. I also improved on a few things, so it all balances out. I was a bit disappointed in my Archer Pullups¬†a bit today, but I’ll get it back. I need to setup my pullup station so that I can just workout in my apt again. I dont want to, but maybe once my body has acclimated to the cold I’ll go back out to the park.

STAY STRONG!

-B

Warmup:

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

Skill Wyork:

  • 19s Wall Handstand ‚ÄĒ 2s Freestanding
  • 25s Wall Handstand ‚ÄĒ ?s Freestanding
  • 16s Wall Handstand ‚ÄĒ ?s Freestanding
  • 32s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8 Tuck Planche Pushups

Set 2: 

  • 7 Tuck Planche Pushups

Set 3: 

  • 6.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 13s Advanced Tuck Back Lever

Set 2: 

  • 12s¬†Advanced Tuck Back Lever

Set 3:

  • 12s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: L-Sit Dips on Rings

Set 1: 

  • 10 L-Sit Dips

Set 2: 

  • 10 L-Sit Dips

Set 3:

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 4 Archer Pullups ( Left )
  • 4 Archer Pullups ( Right )

Set 2:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

Set 3:

  • 2 Archer Pullups ( Left )
  • 2 Archer Pullups ( Right )

___________________________________________________________________________________

Sandbag Training: Alternating Back Lunges & Calf Raises

Set 1: 

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 3:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises