9th of December, 2012 — Workout — Half Hand Stand Pushups & Angled Bridges

Shooting for the 30s Rest between sets again. Nice to see some rep increases again. I did fall on the second set, but I feel like I could’ve cranked out one – two more reps. They’re giving me a nice burn in my shoulders though!

Those Angled Bridges got me good this evening. I’m still not the biggest fan of doing them, but I was reading over Convict Conditioning again, and remembered the importance of strengthening the spine.

So as I mentioned in a prior post, I think I’m going to be starting up with You Are Your Own Gym for a month or two to break up the monotony and hit the muscles with some different routines / exercises. Hope you guys stayed strong this weekend!

-B

Warmup: Crow & Wall Headstands

  • 30s Crow Stand
  • 30s Wall Headstand

Set 1: Half Hand Stand Pushup

  • 11 Half HSPU’s

Set 2:

  • 6 Half HSPU’s

Set 3:

  • 7 Half HSPU’s

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Warmup: Short & Straight Bridges

  • 12 Short Bridges
  • 12 Straight Bridges

Set 1: Angled Bridges

  • 12 Angled Bridges

Set 2:

  • 12 Angled Bridges

Set 3:

  • 12 Angled Bridges

5th of December, 2012 — Workout — Hand Stand Pushups & Angled Bridges

Starting things off with some good ol Crow Stands & Wall Headstands. Been a bit since I’ve done these guys.

I’m stepping back down to the Half Hand Stand Pushups as well for now. As per my previous post, taking this much time off has really killed any gains I made. A bit disappointing, but no worries. I’ll get them back.

Hot damn, only able to crank out seven on my first set =( Motivates me sooooo much. I hate regression a hell of a lot. Really gets the fire burning in me. What gets your fire going and motivates you?

Again for today’s workout I’m taking 30s breaks between sets.

-B

Warmup: Crow Stands & Wall Headstands

  • 30s Crow Stand
  • 45s Wall Headstand

Set 1: Half Hand Stand Pushups

  • 7 Half Hand Stand Pushups

Set 2:

  • 6 Half Hand Stand Pushups

Set 3:

  • 4 Half Hand Stand Pushups

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Warmup: Short & Straight Bridges

  • 12 Short Bridges
  • 12 Straight Bridges

Set 1: Angled Bridges

  • 12 Angled Bridges

Set 2:

  • 10 Angled Bridges

Set 3:

  • 9 Angled Bridges

6th of June, 2012 — Workout — HSPU & Bridge’s

Today’s workout is going to be fun. I’m onto the next step of the Hand Stand Pushup routine!

These Crow Stands put a definite strain on my wrists. I might wrap them up next time just for some extra support. I’m also considering doing them on my knuckles as my wrists are much stronger that way from boxing.

I like doing these Wall Handstand much more, than the Wall Headstands. It definitely makes a lot more blood rush to my head doing it this way though haha. This second set I’m going to be doing on my fists as noted prior.

OK, so the fists didnt work out so well for the Wall Handstands. I had a tough time getting them stable, I was on a light incline while trying this though. Keep checking back for updates! These are much more difficult that I imagined! Thankfully I’ve the drive and perseverance to stick with it.

ROUND II

Short Bridges are still cake, although they do provide an excellent warmup for my lower back. I’m only taking 30 second rests between the warmup sets. I was looking forward to moving onto the next step, but upon checking the book it says to be able to complete 40 reps of the Straight Arm Bridges! Ugh, probably at least a week or two more before I’m able to crank out three sets of that – if not longer as I seem to keep missing these days.

Was able to get to 32 reps on the first set of Straight Arm Bridges. I was starting to struggle towards the end, but I pushed myself a bit. I couldn’t see very well, but it felt like my form was still pretty solid. 40 reps for three sets is definitely going to be a nice challenge to overcome! Anyone else feel this in their hamstrings?

Warmup: Crow Stands

  • 30 Second Crow Stand
  • 60 Second Crow Stand

Set 1: Wall Handstand

  • 30 Second Wall Handstand

Set 2: 

  • 30 Second Wall Handstand

Set 3:

  • 30 Second Wall Handstand

Set 4: 

  • 30 Second Wall Handstand

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Warmup: Short Bridge

  • 50 Short Bridges
  • 50 Short Bridges

Set 1: Straight Arm Bridge

  • 32 Straight Arm Bridges

Set 2:

  • 27 Straight Arm Bridges

Set 3:

  • 25 Straight Arm Bridges

30th May, 2012 — Workout — HSPU & Bridge

Well today’s workout is one of my least favorite, but it’s still important to get done. I only say its my least favorite because I’m on the very basic steps of it and they’re super boring!

Ah well, no use complaining – If I just finish them up, the faster I’ll be able to move onto the next step – WOO HOO!!! ( I had a little bit too much caffeine after work today 🙂 )

Starting things off with the good old Wall Headstands.

I’m thinking I don’t even need to use the wall anymore with these Wall Headstands – must mean my core / balance is improving 🙂 Always nice to see any sort of progress. Again with most of my workouts I’m taking 120 second rests between sets, except this time I only did 30 second rests for the warmup.

First round of Crow Stands, I feel after the 40 second mark, so I killed that video and re-filmed with the full minute length. It’s tweaking my right wrist a bit, so I’m not positive I’ll be able to get all three sets at 60 seconds. I don’t want to injure myself as that’d derail my progress a bit.

On the second set I failed two times around the 30 second mark, so I reset the timer / video for both of those and by the time it came to the third attempt I could only make it to 45 seconds. I’ll take it either way though. This last set I’ll get the 60 seconds, and hopefully beyond! I’m a sucker for perfection, so when I fall from losing balance, and not being tired I feel as though I have to reset. Could hurt me in the long run, but as of now that’s how I play. I mean it’s only my third or fourth time attempting these, so I might be moving too quickly for my own good, I just can’t stand not progressing and pushing myself to see what I can achieve!

WHAT DRIVES YOU?

BRUTAL! I had a little stumble on the last set again around the 30 second mark, but one I reset, I mustered up all of my focus to crank out the last set with 60 seconds! Definitely not easy though, the last 20 or so seconds my legs started to slip and my shoulders were burning.

ROUND II

Short Bridges are an excellent lower back warmup for myself. When I was younger I had a fairly physically demanding job for a youngster and never paid much attention to my ‘form.’ Resulting in almost monthly occurrences of a strained lower back, so its crucial for me as an adult to keep good form, and strengthen those muscles. I’ve become super conscious of my posture, especially while sitting as my job now has a lot of that.

Warmup: Wall Headstand

  • 120 Seconds
  • 60 Seconds

Set 1: Crow Stands

  • 60 Seconds

Set 2:

  • 45 Seconds

Set 3:

  • 60 Seconds

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Warmup: Short Bridges

  • 50 Short Bridges
  • 50 Short Bridges

Set 1: Straight Bridges

  • 25 Straight Bridges

Set 2:

  • 20 Straight Bridges

Set 3:

  • 20 Straight Bridges

28th May, 2012 — Workout — HSPU / Bridge / Pullup / Squat’s

I didn’t quite get to my workouts so well this weekend, although I did bike the Erie Canal on Saturday for a few hours which was nice!

Today I’m going to be doing a combination of the Hand Stand Pushup routine along with my normal scheduled workouts for the day ( Horizontal Pulls & Squats )

Starting with some Wall Headstands. I am trying to hold them without my feet touching the wall for the entire length of the set. First set was a success, although I had to touch them briefly so I could check the time. For the second set I’m going to just use a countdown time so I don’t have to check.

Not having done these in over a week, definitely noticeable with my shoulders, after the first minute for each set they were burning like crazy.

During the Crow Stands, I only took 30 second breaks between each because they weren’t too troublesome on me. During the second set though, my foot touched the ground — thankfully I had the timer going so I could just restart the set without too much trouble. I try to improve every time I do a set! The last set I couldn’t see my timer, so I just stopped when it was getting bothersome for my wrists, and I ended up with 42 Seconds – I’ll take it 🙂 Onto Bridges

I like doing the Short Bridges for a warmup, it’s a very low-impact way to loosen up and warmup my spine. Only thing I’m going to do different for next time is not do these in the lawn day after its been mowed! The bugs are all over the place, not to mention all the grass I’m getting on myself haha.

Following again with the 120 second rest time between the sets. The Straight Bridges were feeling good today. I learned from my last time with them, to do a bit of stretching beforehand because they put a weird pinch or something on the nerves in my bicep resulting in my arm going numb partially. Thankfully the stretching beforehand seemed to remedy the situation.

FREAKING BUGS CREEPING UP ALL OVER MY DRINK WHILE IM WORKING OUT!! What I get for working out outside I suppose.

I can definitely feel it in my lower back after the second set in the Straight Bridges. Going to push through, stretch it a bit during my rest time and finish strong. I also noticed that in the book it says to start with the trunk of your body perpendicular to the legs. I can’t quite seem to get this while I’m outside, I mean I can start that way, but there’s no way for my feet to slide forward as they do in the book. Anything this would cause any issues with regards to progression and form?

Hot damn, if you check out the video, on my last rep of the last work set a kamikaze bug decided to bomb my right eye haha. On to the workout that’s actually scheduled for today!

ROUND II

As I did last time with the Horizontal Pulls & the Supported Squats, during the rest time’s I’m going to do the other exercise, starting with the Horizontal Pulls.

During the last few reps of the first set of Horizontal Pulls, I felt like I could get 11 reps, but after the tenth rep I figured my form would’ve gone south. Form is one of the most important factors in my workouts. How’s your form?

Started to run out of time and stamina towards the end. Although I wasn’t able to make all the reps for each set, I’d say it was still one hell of a workout today! Hope you all enjoyed your Memorial Day if you celebrate that kind of thing. Check back in a bit for the video!

Warmup: Wall Headstands

  • 120 Seconds
  • 120 Seconds

Set 1: Crow Stands

  • 20 Seconds

Set 2: 

  • 30 Seconds

Set 3:

  • 42 Seconds

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Warmup: Short Bridges

  • 50 Short Bridges
  • 50 Short Bridges

Set 1: Straight Bridges

  • 20 Straight Bridges

Set 2:

  • 20 Straight Bridges

Set 3:

  • 22 Straight Bridges

________________________

ROUND II

________________________

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Horizontal Pulls

  • 10 Horizontal Pulls

Set 2:

  • 9 Horizontal Pulls

Set 3:

  • 10 Horizontal Pulls

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Warmup: Supported Squats

  • 20 Supported Squats
  • 20 Supported Squats

Set 1:

  • 25 Supported Squats

Set 2:

  • 30 Supported Squats

Set 3:

  • 40 Supported Squats

17th May, 2012 — Workout — Crow Stands & Straight Bridges

Starting things off with the Handstand Pushup series. Hopefully making it to the Crow Stands today, I’m pretty sure I’ll be able to get them, but for how long’s different.

I don’t really have a good way to time these, so I’m trying to count to 10 in my head. Not the most accurate or efficient way to do it, but its how it works for now. Next time I’ll set up my boxing round timer for 10 second increments. I didn’t put too much rest time between these sets, only enough for my right wrist to take a breather. Only thing bugging me with these so far. Also to note, I was trying to keep balanced, and have my feet off the tree as much as possible.

ROUND II

Starting with the Short Bridges. I’m not confident I can do three work sets of the Intermediate Standard yet, so my goal is still to do three work sets of the Beginner Standard. The Short Bridges are pretty easy, so I’m cutting my warmup with them. I don’t really want to do three sets of 50 on top of the already two sets of 25. I also am not taking much of a break between these Short Bridges in the warmup, as they don’t really bother me or make me tired.

Left shoulder is a little stiff going into the Straight Bridges. I’m taking my 120 second breaks in between work sets to stretch it out a little. I keep getting that weird numbing of my arm’s again … Anyone have any ideas as to why that happens?

BAM — 21 to finish it off.

Warmup: Wall Headstands

  • 120 Seconds
  • 120 Seconds
  • 10 Second Crow Stand

Set 1: 

  • 10 Seconds Crow Stand

Set 2:

  • 15 Seconds Crow Stand

Set 3:

  • 15 Seconds Crow Stand

_____________________________

Warmup: Short Bridge

  • 25 Short Bridges
  • 25 Short Bridges
  • 50 Short Bridges

Set 1: Straight Bridge

  • 15 Straight Bridges

Set 2:

  • 18 Straight Bridges

Set 3:

  • 21 Straight Bridges