29th of January, 2014 — Workout — Leg Lifts & Iron Crosses, One-Leg Hip Extensions & Supermans, V-Ups & Russian Twists

BAM BAM!! Time to crank this out!

It’s supposed to be a Pullup-ish type day but I got home too late to hang the ol’ rings outside as the suns down and its negative degrees again ūüė¶ I’ll do it tomorrow instead!

Todays workout was kind of lame honestly … I need my damn rings!

STAY STRONG!

-B

 

Leg Lifts & Iron Crosses:

Set 1:

  • 4 ¬†Leg Lifts ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

Set 2:

  • 4 Leg Lifts¬†( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

___________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

Set 2:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

__________________________________________

V-Ups & Russian Twists:

Set 1:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

Set 2:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )
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7th of January, 2014 — Workout — Alternating Side Lunges / One-Leg Romanian Deadlifts, Sandbag Squats & Russian Twists

Convicts!

How’re y’all doing today? A nice balmy high of seven degrees today, what an excellent temperature to go outdoors and get all sweaty right? HA!

Yeah … I’m absolutely staying inside for the ol’ workout today – I know, go figure right? It’ll be a good one regardless. My damn’d hammy’s are still sore from those¬†One-Leg Romanian Deadlifts from last time still. Going to need to warm them up a bit. I foam rolled them out last night which felt PAINFUL awesome!

I miss my rings =(

I think that my ol’ Dip / Pullup station that I had at my old apartment will fit in this one, but there’s basically no room unfortunately. It’s fairly cramped at the moment, but thankfully I dont have a lease at this place, I’m just chillin here ’til I can find my own. Moving sucks, especially in the middle of the winter, and especially for the third time in six months.

/rant

Today’s workout will be kick A though.¬†How’s your workouts coming along?¬†

In the words of the most famous italian plumber …. here We GO!

Alternating Side Lunges ( Three second pause at the bottom ):

  • 1 Side Lunge ( Left & Right )
  • 2 Side Lunges ( Left & Right )
  • 3 Side Lunges ( Left & Right )
  • 4 Side Lunges ( Left & Right )
  • 5 Side Lunges ( Left & Right )
  • 6¬†Side Lunges ( Left & Right )

______________________________________

Alternating One-Leg Romanian Deadlifts:

  • 1 One-Leg Romanian Deadlift ( Left & Right )
  • 2¬†One-Leg Romanian Deadlifts ( Left & Right )
  • 3 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 6 One-Leg Romanian Deadlifts ( Left & Right )
  • 7¬†One-Leg Romanian Deadlifts ( Left & Right )

______________________________________

Sandbag Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 7¬†Sandbag Squats

  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4¬†Sandbag Squats

______________________________________

Russian Twists:

  • 1 Russian Twist
  • 2 Russian Twists
  • 3 Russian Twists
  • 4 Russian Twists
  • 5 Russian Twists
  • 6 Russian Twists
  • 7 Russian Twists
  • 8 Russian Twists
  • 9 Russian Twists
  • 10 Russian Twists
  • 11 Russian Twists
  • 12 Russian Twists
  • 13¬†Russian Twists

  • 12¬†Russian Twists

5th of February, 2013 — Workout — Hanging Straight Leg Raises, Iron Crosses, One-Leg Hip Extensions, Supermans, V-Ups & Russian Twists

Whats going on Convicts – How y’all doing?! Another great day to workout I’d have to say. Today’s workout is Super Sets, and it should be a cracker!

-B

Hanging Straight Leg Raises & Iron Crosses:

Set 1:

  • 5 Hanging Straight Leg Raises¬†
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

Set 2:

  • 5 Hanging Straight Leg Raises
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

___________________________________________________________________

One-Leg Hip Extensions & Supermans:

Set 1:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

Set 2:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

___________________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

Set 2:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

24th of January, 2013 — Workout — Russian Twists, Flutter Kicks & Full Squats

Hey o’ Convicts,

Today’s workout is going to be in the style of Tabata’s – I’ll update my routines page soon.

-B

Russian Twists:

  • 11 Russian Twists
  • 10¬†Russian Twists
  • 11¬†Russian Twists
  • 11¬†Russian Twists
  • 11¬†Russian Twists
  • 10¬†Russian Twists
  • 10¬†Russian Twists
  • 10¬†Russian Twists

________________________

Flutter Kicks:

  • 8 Flutter Kicks
  • 8¬†Flutter Kicks
  • 9¬†Flutter Kicks
  • 9¬†Flutter Kicks
  • 9¬†Flutter Kicks
  • 9¬†Flutter Kicks
  • 9¬†Flutter Kicks
  • 9¬†Flutter Kicks

__________________________

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

17th of January, 2013 — Workout — Hanging Knee Raises, Iron Crosses, Alternating One-Leg Hip Extensions, Supermans, V-Ups, Russian Twists

Hey guys,

I’m going to try and keep up with this, and my workouts. Life’s not being kind at the moment, I apologize if I’m a bit absent in the future.

-B

Hanging Straight Leg Raises & Iron Crosses ( Knees bent ):

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12