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
Advertisements

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

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

___________________________________________________________

Rows ALSO ON THE RINGS!:

  • 10 Rows
  • 10 Rows
  • 10 Rows

___________________________________________________________

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

___________________________________________________________

Sandbag Curls ( not on the rings haha ):

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

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 )

2nd of September, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Utilizing MovNat Techniques, Precision Jumping Utilizing MovNat Techniques, Transverse MovNat Techniques, Rows, Front / Back Levers, Calf Raises, Wide Grip L-Sit Pullups, Hand Walks, Dips, Tuck Planche Pushups

My Favorite Convicts!!!

How’re all you crazies doing? I know you’ve missed me, I havent been absent ( well with my log I’ve ). I did have a few days I missed writing things down, but I’ve been busy so its OK! I’m BACK! Oh and to you fellow American’s Happy Labor Day. Woot, a day off of work is never anything to complain about, especially if you use it to grill with the fam and get a solid workout in.

My workout progress has been a bit lacking as I’ve started a meetup group and have been doing group workouts using … you guessed it Calisthenics & MovNat training! I’m going for my certification in a couple weeks and couldnt be happier. Things are progressing in my pursuit of my dream of training others with Calis workouts & focusing on natural movement to accomplish those goals.

ANYWAY … hope you’re all doing well and progressing nicely, would be nice if you’d drop me a line or two with an update as I do care. Even if you’re struggling, leave me some love below, or contact me directly. I’m toying with the idea of some skype or remote training as soon as I’m certified, so keep checking back for updates as I’m sure I’ll be able to give you fine folks who’ve been following me for some time now, some sessions on the house ūüôā

STAY STRONG!

-B

Cardio:

We ran .64 miles four times ( Two session of workouts ) for a total of 2.56 Miles … not bad!

______________________________________________________________________________________________

Leg Work: Bulgarian Split Squats & Box Jumps

Set 1: Bulgarian Split Squats

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

Set 2: Box Jumps

  • 10 Box Jumps
  • 10 Box Jumps

______________________________________________________________________________________________

Balance Work: MovNat Techniques


Set 1:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

Set 2:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

______________________________________________________________________________________________

Precision Jumping:


Set 1:

  • Three ‚Äď Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

Set 2:

  • Three ‚Äď Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

______________________________________________________________________________________________

Transversing the Overhead Parallel Bars:


Set 1:

  • Going down one side of the bars and then back the other side using the¬†MovNat¬†Side Swing Traverse
  • Same deal, only using the¬†MovNat¬†Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

Set 2:

  • Going down one side of the bars and then back the other side using the¬†MovNat¬†Side Swing Traverse
  • Same deal, only using the¬†MovNat¬†Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

______________________________________________________________________________________________

 Rows & Advanced Front / Back Tuck Levers:


Set 1:

  • 8s Advanced Tuck Back Lever
  • 10 Rows

Set 2:

  • 10s Advanced Tuck Front Lever
  • 10 Rows

______________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

______________________________________________________________________________________________

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit¬†Pullups

______________________________________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar‚Äôs
  • 10 Dips

Set 2:

  • Hand walk the length of the bar‚Äôs
  • 10 Dips

______________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 6.5 Tuck Planche Pushups

Set 2:

  • 5.5 Tuck Planche Pushups

26th of August, 2013 — Workout — 8-Count Burpees, One-Leg Romanian Deadlifts, Rows, Iron Mikes, Straight Leg Raises

My fellow Convicts,

How’re you all doing today? I’d have to say it’s another excellent day to get some training in, dont you? I didnt get to do my normal routine, but nonetheless it was a decent workout. Nice to mix things up a bit occasionally anyway!

Hey, I found an awesome deal ~20% off Olympic Rings, if anyone’s interested – Check it –> HERE

Today’s workout, as I mentioned, wasn’t my usual routine. It was also torrential raining on us the entire time. Kind of got my phone wet, which pisses me off. Hopefully the ol’ let it soak in rice overnight will fix it up. Had a nice group of people to workout with me today. The meetup.com group I’ve is gaining more traction. I had five people show up today! Getting closer and closer to getting my own training off the ground.

Anyway, time for dinner so here’s what we did today! ( I didnt have any of my usual electronics to keep track of the reps for today unfortunately, all you get is the workouts )

STAY STRONG!

-B

This workout will be a Tabata workout. If you don’t remember what that means, dont worry baby birds, I’ll feed you!

Tabata workouts are as follows:

‚ÄĘ Eight Rounds

‚ÄĘ 20 seconds of Exercise

‚ÄĘ 10 Seconds of Rest

‚ÄĘ Thats it!!

Exercise 1:

  • 8-Count Burpees

Exercise 2:

  • One-Leg Romanian Deadlift

Exercise 3:

  • Rows

Exercise 4:

  • Iron Mikes

Exercise 5:

  • Straight Leg Raises