10th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups

Hey Convicts,

Sorry about the formatting of the original post, I was using my cell while ‘out in the field’ training. Glad to be back to MY routine, as my previous post mentioned. Some numbers suffered, and others increased a bit, so I can’t be too upset. I can’t be upset either way, as I’m healthy enough to workout, so anytime I’m out there I’m happy! I also forgot all about my legs when I got home … Pretty lame if you ask me. That’s why I harp and harp about logging everything, if I had’ve had my regular log I would’ve noticed I forgot LEGS!

Anyway, like I said, it was awesome to get back to my routine. I was super focused and I love my workouts! I’ve goals I’m working towards and so should you. AND make sure you log it dammit! You can’t change what you don’t measure ūüôā

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 Work:

  • 16s Wall Handstand ‚ÄĒ 0s Freestanding
  • 20s Wall Handstand ‚ÄĒ 4s Freestanding
  • 23s Wall Handstand ‚ÄĒ 2s Freestanding
  • 25s L-Sit ( On Rings )
  • 15s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s¬†Advanced Tuck Back Lever

Set 3:

  • 7s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 7 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

_______________________________________________________________________

 

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16th of August, 2013 ‚ÄĒ Workout ‚ÄĒ Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

HELL YEAH CALISTHENICSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Damn guys, I’m hoping you had as good as a workout today as I did! I beat todays workout down man, pushed myself and improved on almost all my numbers! I do love my rings workouts. As much as I like working out with other people, there’s something about working out solo in the woods with my tunes and thoughts. It’s an excellent stress relief, and I’ve always enjoyed being in the woods since I was a lil chap haha. Some people are afraid of them, but I love the peacefulness, and tranquility of being out in mother nature. It’s nice to disconnect yourself from everything even if its for a few hours each week. Being in the technology field for a profession ( for now! ) its a drain on me. I used to love it, and I still do to some degree, but its a bit much for me these days. I dont want to be connected to everyone all the time … /rant

Things are coming along slowly but surely in my pursuit of transitioning careers. I actually have 16 people who’ve signed up for my fitness meetup.com group. Slowly building my army of convicts! And just think, you were among the first to join in on this journey ūüôā

I’m almost about to transition to the next phase of my Pullup journey. I was able to crank out 27 Wide Grip L-Sit Pullups on the Rings today! Getting that second set of ten was such a huge confidence and adrenaline booster. Feels good man!

Leave me some victories you’ve had this week and as always ….

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 Work:

  • 12s Wall Handstand ‚ÄĒ 2s Freestanding
  • 22s Wall Handstand ‚ÄĒ 3s Freestanding
  • 17s Wall Handstand ‚ÄĒ 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s¬†Advanced Tuck Back Lever

Set 3:

  • 8s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 8.5 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with 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

16th of August, 2013 ‚ÄĒ Workout ‚ÄĒ Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

Have a lot to do this evening, so I’m not going to put much. Have a wonderful weekend and I’ll catch you all on Monday!

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 Work:

  • 22s Wall Handstand ‚ÄĒ 2s Freestanding
  • 25s Wall Handstand ‚ÄĒ 3s Freestanding
  • 12s Wall Handstand ‚ÄĒ 0s Freestanding
  • 31s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s¬†Advanced Tuck Back Lever

Set 3:

  • 7s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 7 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with 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

14th of August, 2013 ‚ÄĒ Workout ‚ÄĒ Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

Good day for a workout dont you think? Had my buddy out working with me again, and this time my lil nephew showed up also! He didnt do too much, more played on the playground, but he came over and tried out a few things. He said ‘Uncle, your workouts are too hard’ when I had him try to do some of the ring work. Props to him for trying though. I try to impress upon him how important it is to get into good habits now while he’s young.

Was also nice to get back to my normal routine again. I still helped my buddy out, and watched to make sure he had good form, but during his rest time’s I’d put in my work.

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 Work:

  • 28s Wall Handstand ‚ÄĒ 0s Freestanding
  • 12s Wall Handstand ‚ÄĒ 0s Freestanding
  • 25s Wall Handstand ‚ÄĒ 2s Freestanding
  • 28s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 7s¬†Advanced Tuck Back Lever

Set 3:

  • 5s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2: 

  • 10 Full Squats with a two second pause at the bottom
  • 10 Calf Raises

Set 3:

  • 10¬†Full Squats with two second pause at the bottom
  • 10 Calf Raises

9th of August, 2013 ‚ÄĒ Workout ‚ÄĒ Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey o’ Convicts,

Another smashing day to crank out some bodyweight workouts I’d have to say. A bit humid for me, but that’s no excuse. Getting back into the swing of things is nice ūüôā I LOVE ENDORPHINS!! I had a nice experience today while working out. I’m not sure if I mentioned, but I’m currently working out at a playground down the road from my new apt. I’ve never seen anybody there, playing or utilizing the fields or anything … actually rather sad. Anyway, there’s this cute girly who seems to run at the same time that I’m out there on my rings, and today I noticed that she tried to avoid looking at me, but right before she was out of sight, she turned around and I caught her eye and she smiled. Now, I’m sure my current girly wouldnt appreciate that, but I sure as hell did. Gave me some more ammo in the motivation gun, not that I’ve been lacking too much of that recently. That short break absolutely made me miss working out, and the feeling it gives me. Everything about it is amazing, in my opinion.

How’re you all doing?! Leave me some love below and as always …

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 Work:

  • 26s Wall Handstand ‚ÄĒ 0s Freestanding
  • 11s Wall Handstand ‚ÄĒ 0s Freestanding
  • 21s Wall Handstand ‚ÄĒ 2s Freestanding
  • 23s L-Sit ( On Rings )
  • 21s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 8s¬†Advanced Tuck Back Lever

Set 3:

  • 8s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 11s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

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

Set 2: 

  • 10¬†Bulgarian Split Squats ( Left )
  • 10¬†Bulgarian Split Squats ( Right )

Set 3:

  • 10¬†Bulgarian Split Squats ( Left )
  • 10¬†Bulgarian Split Squats ( Right )

7th of August, 2013 ‚ÄĒ Workout ‚ÄĒ Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey Convicts,

Round II of all the rings fun. Damn it feels good to workout again. I dont think I can say it enough. The time off was killing me! Numbers are still low, but I can’t be too discouraged as it’s only the second day back.

Regardless, I got some MovNat¬†training in yesterday along with my softball. I’m absolutely exhausted tonight though. I really pushed myself, and I also brought back the three set’s. That third set of Wide Grip Pull’s definitely tested my willpower. After the second set, ¬†I wanted to call it quits, but stuck it out. Again, the numbers were a bit lacking, but I’ll get them back.

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 Work:

  • 21s Wall Handstand ‚ÄĒ 0s Freestanding
  • 18s Wall Handstand ‚ÄĒ 0s Freestanding
  • 26s Wall Handstand ‚ÄĒ 2s Freestanding
  • 22s L-Sit ( On Rings )
  • 20s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 5s¬†Advanced Tuck Back Lever

Set 3:

  • 7s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 8 Dips

Set 2: 

  • 6 Dips

Set 3: 

  • 5 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 8 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

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

Set 2: 

  • 10¬†Bulgarian Split Squats ( Left )
  • 10¬†Bulgarian Split Squats ( Right )

Set 3:

  • 10¬†Bulgarian Split Squats ( Left )
  • 10¬†Bulgarian Split Squats ( Right )

5th of August, 2013 ‚ÄĒ Workout ‚ÄĒ Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Squats

Glorious glorious Calisthenics!

Hot damn, I missed working out and posting it for all you crazy convicts!!!!!!!!!!!!!!!!!! I had to mentally prepare myself for today though, as I knew my numbers would be a bit lacking … and I was right. I cut everything down to only two sets for today to get back into it a bit. I have a feeling I’m going to awfully sore tomorrow. MAN I MISSED WORKING OUT!!!!!!

Chest & Rotator cuff seemed to do well though, although there were no pains working out before, but I just didnt want anything to happen. I can still feel it in the morning when I stretch, but it’s much less.

HOW’RE ALL YOU CONVICTS DOING OUT THERE?!?! Leave me some love!

Things are coming along nicely with my MovNat¬†curriculum and training though. I’m getting pretty psyched to start things up with that once I take my training in September. I agree with Klaus & Lawrence though, and I will not exclusively use MovNat, but more of a supplemental, and general guidelines in my training.

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 Work:

  • 20s Wall Handstand ‚ÄĒ 3s Freestanding
  • 20s Wall Handstand ‚ÄĒ 2s Freestanding
  • 20s L-Sit ( On Rings )
  • 16s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 .5 Tuck Planche Pushups

Set 3: 

  • 3.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s ¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 8s Advanced Tuck Front Lever

Set 2: 

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 6 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats & 10 Calf Raises

Set 2: 

  • 10 Full Squats & 10 Calf Raises