1st of January, 2014 — Workout — Pushups, Sandbag Rows, Military Presses & Let Me In’s

Convicts.

Its been some time eh? I’ve taken a bit of time off from my workouts and I can absolutely tell. I’m a lot crankier, anxious, full of pent up energy. I’ve also lost muscle mass & strength, which are the biggest pains. I had injured myself a bit and it also started snowing and I got lazy for the holidays. I also moved again …

Sounds like a bunch of excuses. I’ve no excuse good enough, although the injury was the main reason that I took some time off … I just didnt anticipate it being this much!

REGARDLESS, it’s game time. Are you ready to kick some ass this year and achieve some goals? I’m not a new years resolution kinda guy, so don’t mistake this post as that. I will be cranking out the YAYOG 1st Class program to get back into the swing of things, and get my joints ready for the more intense Overcoming Gravity training which I miss terribly!

I’ll be back in a couple of days to post my current measurements and all that jazz, so check back to leave me some notes of encouragement!

That being said … STAY STRONG!

-B

Warmup:

10 Arm Circles Forward & Backwards ( Small, Medium, Large )

Pushups:

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

_______________________________________________________

Sandbag Rows:

1 Row
2 Rows
3 Rows
4 Rows
3 Rows
2 Rows
1 Row
2 Rows
3 Rows
4 Rows
3 Rows
2 Rows
1 Row
2 Rows
3 Rows
2 Rows
1 Row
2 Rows
3 Rows
2 Rows
1 Row

_______________________________________________________

Military Press:

1 Military Press
2 Military Presses
3 Military Presses
4 Military Presses
5 Military Presses
4 Military Presses
3 Military Presses
2 Military Presses
1 Military Press
2 Military Presses
3 Military Presses
2 Military Presses
1 Military Press
2 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

______________________________________________________

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

4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

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

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

10 Rows

Set 2:

10 Rows

Set 3:

10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: 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
7 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 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

___________________________________________________________________________________

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

Wide Grip L-Sit Pullups

Set 1:

10 Wide Grip L-Sit Pullups

Set 2:

10 Wide Grip L-Sit Pullups

Set 3:

9 Wide Grip L-Sit Pullups

Dips:

Set 1:

9 Dips

Set 2:

6 Dips

Set 3:

5 Dips

__________________________________________________________________________

Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises

Set 1: Bulgarian Split Squats

10 Bulgarian Split Squats ( Left )
10 Bulgarian Split Squats ( Right )

Set 2: One-Leg Romaian Deadlifts

10 One-Leg Romanian Deadlifts ( Left )
10 One-Leg Romanian Deadlifts ( Right )

Set 3: Bulgarian Split Squats With Calf Raises

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

Set 4: Full Body Squats with Calf Raises

10 Full Body Squats
10 Calf Raises

Set 5: Bulgarian Split Squats

10 Bulgarian Split Squats ( Left )
10 Bulgarian Split Squats ( Right )

Set 6: One-Leg Romanian Deadlifts

10 One-Leg Romanian Deadlifts ( Left )
10 One-Leg Romanian Deadlifts ( Right )

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

__________________________________________________________________________________________________

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

___________________________________________________________________________________

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

__________________________________________________________________________

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

12th of August, 2013 — Workout — Rows, Pushups, Negative Pullups, Dips, Alternating Back Lunges & Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Hope you’re all doing well, and progressing well. I’ve recently started a meetup.com group to help spread the word of Natural Movement & Calisthenics! It’s pretty exciting, and one of the first steps towards my goal of training individuals and progressing their level of fitness.

On that note, I created a routine for one of my buddies who joined me today. Hopefully the first of many, as he’s the drive, just lack’s the motivation and direction sometimes. I decided to do the workout I created for him today just to introduce him to how powerful and amazing Calisthenics can be for your body! Here’s what we did.

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

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows with Knees Bent:

Set 1:

10 Rows

Set 2:

10 Rows

Set 3:

10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1:

10 Pushups

Set 2:

10 Pushups

Set 3: Ladder’s

1 Pushup
2 Pushups
3 Pushups
4 Pushups
5 Pushups
6 Pushups
7 Pushups
8 Pushups
9 Pushups
10 Pushups
11 Pushups
10 Pushups
9 Pushups
8 Pushups
7 Pushups With Hands Elevated
6 Pushups With Hands Elevated
5 Pushups With Hands Elevated
4 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Negative Pullups & Dips

Negative Pullups:

Set 1:

10 Negative Pullups

Set 2:

10 Negative Pullups

Set 3:

10 Negative Pullups

Dips:

Set 1:

10 Dips

Set 2:

10 Dips

Set 3:

10 Dips

__________________________________________________________________________

Legs: Alternating Back Lunges & Full Body Squat with Calf Raises

Alternating Back Lunges

Set 1:

10 Alternating Back Lunges ( Left )
10 Alternating Back Lunges ( Right )

Set 2:

10 Alternating Back Lunges ( Left )
10 Alternating Back Lunges ( Right )

Set 3: Two second pause at the bottom

5 Alternating Back Lunges ( Left )
5 Alternating Back Lunges ( Right )

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

5 Full Body Squats
5 Calf Raises

11th of February, 2013 — Workout — Wide Grip & Full Pushups, Military Presses & Half HSPU / Overhead Presses, Close Grip Pushups & Dips

Today’s workout is Super Sets

-B

Wide Grip Pushups ( Elevated feet ) & Full Pushups:

Set 1:

5 Wide Grip Pushups
12 Full Pushups

Set 2:

5 Wide Grip Pushups
12 Full Pushups

_______________________________________________________________

Military Presses ( Elevated feet ) & Half HSPU / Overhead Press:

Set 1:

5 Military Presses
2 Half HSPU’s

Set 2:

5 Military Presses
12 Overhead Presses ( Left )
12 Overhead Presses ( Right )

______________________________________________________________

Close Grip Pushups ( Elevated Feet ) & Dips:

Set 1:

5 Close Grip Pushups
7 Dips

Set 2:

5 Close Grip Pushups
6 Dips

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

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

Hey Convicts!

Good ol’ working out. Gotta love it 🙂 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?

–B

Pushups: ( With bars )

9 Wide Grip Pushups
8 Wide Grip Pushups
8 Wide Grip Pushups
8 Full Pushups
8 Full Pushups
7 Full Pushups
6 Full Pushups
6 Full Pushups

______________________________________

Dips: ( Knees bent )

6 Dips
6 Dips
6 Dips
6 Dips
6 Dips
6 Dips
6 Dips
6 Dips

______________________________________

Full Squats:

6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats
6 Full Squats

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

____________________________________

Shadow Boxing: Three minute round, with One minute break

3 rounds shadow boxing

13th of January, 2013 — Workout — Close & Wide Grip Pushups ( Elevated feet ), Shove Off’s, Military Presses, Thumbs Up, & Dips

Hey Convicts,

Things didnt seem to be too hard today, well I shouldnt say that, but they were a lot easier than last week when I did these. I almost feel a bit jipped by todays workout. I dont have the usual burn, or wornout-ness as I usually do, especially last week when I did this routine. If I had another week of doing this, I’d have to add my backpack full of weight again. Thankfully there’s only more week of the Supersets. Oh well, can’t have it all I suppose, as long as you stick with it, you’ll see results. Hey, I made some progress so I’ll take it 🙂

-B

Wide Grip Pushups ( Elevated feet ) & Shove Off’s

Set 1:

5 Wide Grip Pushups
12 Shove Off’s

Set 2:

5 Wide Grip Pushups
12 Shove Off’s

__________________________________________________________________

Military Presses ( Elevated feet ) & Thumbs Up

Set 1:

5 Military Presses
12 Thumbs Up

Set 2:

5 Military Presses
12 Thumbs Up

________________________________________________________________

Close Grip Pushups ( Elevated feet ) & Dips ( Chair )

Set 1:

5 Close Grip Pushups
11 Dips

Set 2:

5 Close Grip Pushups
9 Dips

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

_________________________________________________________________

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

_____________________________________________________________

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