7th of March, 2014 — Workout — LEGS & CORE RAWRRRRRR!!!!!!!

LADDERS!

Alternating Pistol Squats:

  • 12 up

Alternating Side Lunges ( Three second pause at the bottom )

  • 12

Alternating One-Leg Romanian Deadlifts

  • 12

Iron Crosses

  • 14

21st of January, 2014 — Workout — Bulgarian Split Squats, Side Lunges, Sandbag Squats & One-Leg Romanian Deadlifts!

TIME TO GET THOSE LEGS WORKING!

I know how much you all love leg day as much as I. It takes a certain person to be able to put themselves through all this much fun day to day though, and I know you all have the characteristics of champions.

I’m going to try and do all the workouts today with the sandbag on my shoulders ( Except the Side Lunges ) HERE WE GO!!

Holy hell, you wouldnt think 70lbs of sand would be able to wreck my legs like that. I almost fell over in the shower washing my legs! Damn … A good one today that’s for sure. Those Bulgarian Split Squats with the sand are no joke. I feel like they’re on par, or a bit harder than the Alternating Back Lunges. It’s almost the same motion, but something about the leg elevated seems to make it a bit harder. What do you think?

I love the feeling after doing a leg workout though. My entire body has this fantastic ache about it. With that, I’ll leave all you fine folks to finish up your workouts. I’ve a bison shoulder roast and mad veggies to consume 🙂

STAY STRONG!

-B

Bulgarian Split Squats with the Sandbag:

Set 1:

  • 8 Left
  • 8 Right

Set 2:

  • 8 Left
  • 8 Right

Set 3:

  • 8 Left
  • 8 Right

___________________________________________________

Side Lunges ( With a three second pause at the bottom ):

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

__________________________________________________

Sandbag Squats:

  • 10 Sandbag Squats
  • 10 Sandbag Squats
  • 10 Sandbag Squats

________________________________________________

One-Leg Romanian Deadlifts:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Rigth

Set 3:

  • 10 Left
  • 10 Right

15th of January, 2015 — Workout — Bulgarian Split Squats, Side Lunges, Sandbag Squats, One-Leg Romanian Deadlifts

My fellow Convicts!

Good day to be working out dont ya think? Hope you’re all striving and reaching your goals. I’ve a busy evening, and only had a minute to write out a bit today, so enjoy the evening if its your day off, and kick some A  if you’re working out today.

STAY STRONG!

-B

Bulgarian Split Squats:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

_____________________________________________________

Side Lunges:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

_______________________________________________

Sandbag Squats:

  • 10 Sandbag Squats
  • 10 Sandbag Squats
  • 10 Sangbad Squats

______________________________________________

One-Leg Romanian Deadlifts:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

12th of February, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Today’s workout is Interval Sets

-B

Bulgarian Split Squats ( Three second pause at the bottom ):

Set 1:

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

Set 2:

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

Set 3:

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

________________________________________________

Side Lunges:

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

_________________________________________________

Toyotas ( Three second pause at the bottom ):

Set 1:

  • 12 Toyotas

Set 2:

  • 12 Toyotas

Set 3:

  • 12 Toyotas

_______________________________________________________

One-Leg Romanian Dead Lifts:

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

31st of January, 2013 — Workout — Let Me Up’s ( Knees bent ), Side Lunges & Pushups

Todays workout was Strappers. Will write something tomorrow

Stay Strong

-B

Round I:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round II:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round III:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IV:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round V:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round VI:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round VII:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round VIII:

  • 6 Let Me Up’s
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

26th of January, 2013 — Workout — 6 Let Me Up’s ( Knees bent ),12 Side Lunges, 8 Pushups

YO YO Convicts!!!

Today’s workout was awesome! Havent done one of these routines in a long, long time. Today’s workout was Strappers: 20 minutes with no breaks, and constant moving moving moving! Kept my heart rate up, and got in an excellent sweat.

Like I mentioned in one of my previous posts, I’m going to be starting my Boxing training again here soon, so I decided to see how excellent my stamina still was … and its almost non-existent. I kind of figured it was going to be weak though, as I havent done any sort of Cardio in a long time – honestly it was my Jump Roping ( Which I really miss doing by the way! ). Yeah, I could barely last that last two minutes of the last round, and the last 30 seconds were very very hard to keep going. I was wheezing and panting so bad by the end of it – Suppose you’ve to start somewhere though. I’d rather beat myself up here for a month or two before I go back, so I dont waste my trainers time 🙂

STAY STRONG!!

-B

Round I:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round II:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round III:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IV:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round V:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Pseudo-Planche Pushups

Round VI:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Wide Grip Pushups

Round VII:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round VIII:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Close Pushups

Round IX:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

Round X:

  • 6 Let Me Up’s ( Knee’s Bent )
  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )
  • 8 Full Pushups

____________________________________

Shadow Boxing: Three minute round, with One minute break

  • 3 rounds shadow boxing

 

 

 

22nd of January, 2013 — Workout — 1/2 One-Leg Squats, Toyotas, Side Lunges, Back Lunges, One-Leg Romanian Dead Lift & Burpees

Whats happenin’ Convicts,

Today’s workout was Supersets – Check it out!

-B

1/2 One-Leg Squats & Toyota’s ( Four second pause at bottom ):

The 1/2 One-Leg Squats were brutal second set ( Hence the Four rep count )

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 12 Toyota’s

Set 2:

  • Four 1/2 One-Leg Squats ( Left )
  • Four 1/2 One-Leg Squats ( Right )
  • 10 Toyota’s

_____________________________________________________________________

Side Lunge ( Four second pause ) & Back Lunge ( Three second pause ):

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 12 Back Lunges ( Left )
  • 12 Back Lunges ( Right )

___________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

Set 1:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees