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

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Rows:

  • 10 Rows
  • 6 Rows
  • 7 Rows

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

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

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Sandbag Curls ( Inside for these also ):

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls
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16th of January, 2014 — Workout — Wide Grip Pullups, Rows, Let Me In’s & Sandbag Curls

Hey Convicts,

I forgot to mention in my last post that I’m now on the Strength Block of the YAYOG 1st class program, meaning it’s Interval training.

ITS RING DAY BABY!!! I found a spot outside thats kind of covered!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Albeit, its 20 something out so it’ll be a bit chilly but its so worth it. I LOVE ME SOME RING TIME!

Well hot damn those Sandbag Curls were a lot more intense than I had anticipated. They were the last workout of the day, but I didnt think 70lbs of sand would be that difficult, especially because I was using both arms. Maybe I’m a lot weaker than I thought haha. Good thing I’m working out then right?

I absolutely missed doing my Pullups though. The burn from those is only second to the abdominal burn. I love them both … for some strange reason. Guess I’m just crazy I suppose. Do you like the burn?!

It was surprisingly not too cold out once I got the blood pumping. The first few sets of the Pullups were a bit rough, but after I got them going, it was all good. I was also shadow boxing during my rest times, so that probably helped get the blood pumping.

BAM! Leave me some love with how your workouts were are going, if you’re struggling, you know the usual jazz.

STAY STRONG!

-B

Wide Grip Pullups ON THE RINGS!:

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

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Rows ALSO ON THE RINGS!:

  • 10 Rows
  • 10 Rows
  • 10 Rows

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Let Me In’s … you guessed it ON THE RINGS!:

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

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Sandbag Curls ( not on the rings haha ):

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

23rd of August, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Sandbag Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Had four people showing up today that I was ‘training.’ Was at a local school’s playground today. It’s so much fun working outside! I’m not sure how conventional gyms succeed when mother nature is so much more beautiful and nothing beats having fresh clean air and natural sunlight highlighting your workouts!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

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Horizontal Work: Rows & Pushups

Rows using the Swings:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

 Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

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Vertical Work: Wide Grip L-Sit Pullups & Dips – Both on Rings

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 9 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 9 Dips

Set 3:

  • 7 Dips

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Legs: Sandbag Full Body Squat with Calf Raises

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 10 Full Body Squats
  • 10 Calf Raises

16th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Whats happening CONVICTS!! Another fun day of Pulling exercises. I really hope after this week, the last four weeks of You Are Your Own Gym will be ‘better’. I say that only because, I’m not a big fan of the programming of it so far. Suppose it just doesnt align with my goals, and I’ll be going back to my own kind of thing after I’m done with it. I’m thinking about purchasing this book: Overcoming Gravity. I’ve heard it has excellent progressions and the author frequents the BodyWeightFitness subreddit I frequent.

Regardless, I’ll be finishing up the last four weeks of the YAYOG routine. I may combine some of the OG CC into some hybrid Calisthenics routine TO RULE THEM ALL! haha, I can see the Pre-workout’s kicking in, I’m getting all crazy again. Probably time to start warming up the shoulders and such for today’s workout.

STAY STRONG & Leave me something inspirational!!

-B

P.s. Last week of Supersets

Pullups & Let Me In’s:

Going to be doing the first set with Super Wide Pullups.

Holding those Super Wide Pull’s for three seconds at the top snuck up on me. Brutal for the last two, my whole upper body was shaking!

Set 1:

  • 5 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

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Let Me In’s ( Four second contraction at top ) & Let Me Up’s:

Nice, able to crank out one more rep in the first set of Let Me Up’s – Arms are on fire!!

Set 1:

  • 5 Let Me In’s
  • 11 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

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Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Biceps were feeling it by the end of this. Having the palms up for the Let Me In’s really hit them with a vengeance

Set 1:

  • 5 Let Me Up’s
  • 8 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s

17th of September, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Forgot to post this last night, was fairly busy after I had worked out. Dont want you guys to think I forgot about you!

Not much to write about ( that I remember today at least ), other than the 1/2 One-Leg Squat were beating me up yesterday. Oooh, I was also psyched that I was able to get the 24 Wide Grip Pulls for my warmup finally – One step closer to that V! Check back for today workout later, its one of my favorite days. Have to maintain that proper form, and good things will happen. I like doing the Full Pullups though, not a fan of the half steps.

Also I cranked out nine round of Jump Roping. I’m getting that down real well.

-B

Sets 1-9: Jump Rope

  • 3 Min Jump Rope

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Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 9 Full Pulls

Set 2:

  • 9 Full Pulls

Set 3:

  • 8 Full Pulls

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Warmup: Close & Uneven Squats

  • 12 Close Squats
  • 12 Uneven Squats ( Left )
  • 12 Uneven Squats ( Right )

Set 1: 1/2 One-Leg Squats

  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )

Set 2:

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 3:

  • Eight 1/2 One-Leg Squats ( Left )
  • Eight 1/2 One-Leg Squats ( Right )