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
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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