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

 

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2nd of January, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

HAPPY NEW YEAR!! Had a bit too much fun and needed yesterday for a bit of recovery. I trust you were all safe and are now chomping at the bit to get your sweat on right?! I know I’ve been waiting all day to get home for this. Although, I’m not the biggest fan of Leg days, its still super important – so NO SLACKING

-B

Bulgarian Split Squats: ( Three second pause at the bottom )

I wanted to kind of take it easy on the first set, I wasn’t sure how my knee’s would do – I also had a bit of a ‘equipment’ issue while doing the first set on the left side. Probably could’ve gone for a few more reps but I ran out of time!

Was able to crank out 12 for the second set so things are going smoothly now. I’ll tell you what though, I’m glad its the ending of the second week of these. I dont like working out each routine once a week. Have to get things laid out for the next couple weeks sometime before the end of this week.

Set 1:

  • 8 Bulgarian Split Squats ( Left )
  • 8 Bulgarian Split Squats ( Right )

Set 2:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 3:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

__________________________________________________________________

Side Lunges: ( Four second pause at the bottom )

Not a fan of these! They’re definitely giving my legs a nice stretch / beating. Have to keep going though, need to keep my knee’s strengthened. I didnt take good enough care of them when I was younger. The quads are on FIRE! Toyota’s are going to put the hurtin on!

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 10 Side Lunges ( Left )
  • 10 Side Lunges ( Right )

___________________________________________________________________

Toyota’s: ( Four second pause at the bottom )

My legs are already shaky standing here typing this while the timer from the last set of Side Lunges counts down – Can’t wait to start jumping around!

OK – that first set, in my head, I was telling myself  ‘You can get to 12 no problem’. The mind is strong and willing, but the body let me down this time. Better to maintain the proper form than do even one rep incorrectly. That’s how you can seriously injure yourself! I’m still focused, and mentally strong, lets see if I can overcome the physical limitations with one of these sets!

Well, no dice today, but thats OK – I’m going to use it to fuel my motivation. I can’t stand not being able to accomplish something, but I understand the importance of knowing my limits. NO WAY I want to get injured, because that will certainly delay my progress exponentially. Hot damn my things are so tight right now though – feels good!

Set 1:

  • 10 Toyota’s

Set 2:

  • 9 Toyota’s

Set 3:

  • 7 Toyota’s

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One-Leg Romanian Dead Lifts:

FINALLY! I love doing these bad boys. Something about the balance aspect of it, and the fact that my legs are shot, and these seem to be a bit easier on them. Combo of both I’m thinking 🙂 It’s funny, it was pretty cold in my apartment when I got home after work today, and I started my workout with sweats on. Now that I’m down to this last workout, I’m down to my preferred workout attire of just my boxers. I’m still sweating uncontrollably too! Sometimes I hate how efficient my circulation and body is – The girlfriend loves it though!

When I’m doing these, I try to focus on not letting my lifting leg touch the ground on the way back down. Makes it much more ‘fun’. Not only that, but it also engages my Calves much more. Usually around the tenth rep they’re burning real nice. Nothing going to argue with any extra work for those little stabilizing muscles.

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 10 One-Leg Romanian Dead Lifts ( Left )
  • 10 One-Leg Romanian Dead Lifts ( Right )

4th May, 2012 — Workout — Shoulderstand Squats

While doing the warmup it noticed that there was a lot of pressure on my lower back. That’s the main reason I was only able to do 25 for the warmup. I’m not sure if its because of the bridges that I had done a few days ago or not. I’m thinking it’s just my form because in the book it states

Due to the inverse position of the body, there is virtually no weight going through the knees and lower back.”

I’m going to try and do this against a wall so as to keep my lower back straight, maybe that will help alleviate some of the discomfort. What are your guys thoughts? ( it didn’t do much! )

The last two sets of the warmup I focused solely on keeping my back straight throughout the entire rep, it seemed to definitely help with the lower back pressure, but strangely enough, it made my entire left arm from my elbow down go numb! Has anyone else experienced this?

Once I got into the Jackknife Squats all was alleviated with regards to my lower back pressure. These feel much more natural to what I’m used to. My quads started to get a little bit tired on the last set, which is completely understandable, but I was not even close to exhaustion coming up on the last set of 20, so I decided to push myself until things were getting rough. The last seven I had to keep focused in order to maintain the proper form, I started sweating so bad!

Warmup:

  • 25 Shoulderstand Squats
  • 25 Shoulderstand Squats
  • 25 Shoulderstand Squats
  • 25 Shoulderstand Squats
  • 25 Shoulderstand Squats
  • 25 Shoulderstand Squats
  • 10 Jackknife Squats
Set 1:
  • 20 Jackknife Squats
  • 20 Jackknife Squats
Set 2:
  • 20 Jackknife Squats
  • 20 Jackknife Squats
Set 3:
  • 20 Jackknife Squats
  • 40 Jackknife Squats