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

26th of February, 2014 — Workout — Legs

Ladders

Back Lunges Three second pause at the bottom:

  • 6

Alternating Side Lunges:

  • 7

Full Squats Three second pause at the bottom:

  • 7

One-Leg Romanian Dead Lifts with Three second pause at the bottom:

  • 10
  • 3 up

 

 

5th of February, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prisoner Squats

Lets do this!

Another fun day to workout. Another kick A leg day, well I wouldnt really say it was kick A as it’s a bit too easy for me. Going to need to step it up.

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Three second pause at bottom ):

Set 1:

  • 4 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

Set 2:

  • 4 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

_______________________________________________________________

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

Set 1:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

Set 2:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

____________________________________________________________

One-Leg Romanian Deadlifts ( Four second pause at bottom ) & Sandbag Prisoner Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

 

 

27th of January, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prison Squats

Hey Convicts,

I’ve a long night of coding ahead of me so …

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Four second pause at the bottom ):

Set 1:

  • 3 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

Set 2:

  • 3 Pistol Squats ( Left & Right )
  • 8 Sandbag Squats

_______________________________________________________

Side Lunges & Back Lunges ( Three second pause at the bottom ):

Set 1:

  • 4 Side Lunges ( Left & Right )
  • 8 Back Lunges ( Left & Right )

Set 2:

  • 4 Side Lunges ( Left & Right )
  • 8 Back Lunges ( Left & Right )

_______________________________________________________

One-Leg Romanian Deadlifts ( Three second pause at bottom ) & Sandbag Prison Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 8 Sandbag Prison Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 8 Sandbag Prison Squats

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

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

12th of November, 2013 — Workout — Regular Routineish

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse¬†Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Wyork:

  • 24s Wall Handstand ‚ÄĒ 0s Freestanding
  • 26s Wall Handstand ‚ÄĒ 2s Freestanding
  • 20s Wall Handstand ‚ÄĒ 0s Freestanding
  • 21s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 9 Tuck Planche Pushups

Set 2: 

  • 6 Tuck Planche Pushups

Set 3: 

  • 6 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 9s¬†Advanced Tuck Back Lever

Set 3:

  • 10s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3:

  • 5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups on Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3:

  • 9 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip Pullups

Set 1: 

  • 10 Archer Pullups ( Left )

Set 2:

  • 10 Archer Pullups ( Left )

Set 3:

  • 6 Archer Pullups ( Left )

___________________________________________________________________________________

Sandbag Training: Full Squats & Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises

22nd of October, 2013 — Workout — Convicts, lets talk …

My fellow convicts,

Today was an excellent test of my perseverance and motivation. That shit was so cold out there today for me. My body is absolutely not ready for that yet. I’m not sure what it was, and it wasn’t even snowing but that it was cold! That was a pretty intense battle going on in my head for about two hours before the I got out of work. It was actually kind of amusing. I’m never really sure how I can convince myself once I get on that negative train for so long!

Alas, I’ve come out ahead. Lost a few seconds on the Back Lever as well as the First round of the¬†L-Sit’s. I also improved on a few things, so it all balances out. I was a bit disappointed in my Archer Pullups¬†a bit today, but I’ll get it back. I need to setup my pullup station so that I can just workout in my apt again. I dont want to, but maybe once my body has acclimated to the cold I’ll go back out to the park.

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse¬†Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Wyork:

  • 19s Wall Handstand ‚ÄĒ 2s Freestanding
  • 25s Wall Handstand ‚ÄĒ ?s Freestanding
  • 16s Wall Handstand ‚ÄĒ ?s Freestanding
  • 32s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8 Tuck Planche Pushups

Set 2: 

  • 7 Tuck Planche Pushups

Set 3: 

  • 6.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 13s Advanced Tuck Back Lever

Set 2: 

  • 12s¬†Advanced Tuck Back Lever

Set 3:

  • 12s¬†Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: L-Sit Dips on Rings

Set 1: 

  • 10 L-Sit Dips

Set 2: 

  • 10 L-Sit Dips

Set 3:

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 4 Archer Pullups ( Left )
  • 4 Archer Pullups ( Right )

Set 2:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

Set 3:

  • 2 Archer Pullups ( Left )
  • 2 Archer Pullups ( Right )

___________________________________________________________________________________

Sandbag Training: Alternating Back Lunges & Calf Raises

Set 1: 

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 3:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises