26th of August, 2013 — Workout — 8-Count Burpees, One-Leg Romanian Deadlifts, Rows, Iron Mikes, Straight Leg Raises

My fellow Convicts,

How’re you all doing today? I’d have to say it’s another excellent day to get some training in, dont you? I didnt get to do my normal routine, but nonetheless it was a decent workout. Nice to mix things up a bit occasionally anyway!

Hey, I found an awesome deal ~20% off Olympic Rings, if anyone’s interested – Check it –> HERE

Today’s workout, as I mentioned, wasn’t my usual routine. It was also torrential raining on us the entire time. Kind of got my phone wet, which pisses me off. Hopefully the ol’ let it soak in rice overnight will fix it up. Had a nice group of people to workout with me today. The meetup.com group I’ve is gaining more traction. I had five people show up today! Getting closer and closer to getting my own training off the ground.

Anyway, time for dinner so here’s what we did today! ( I didnt have any of my usual electronics to keep track of the reps for today unfortunately, all you get is the workouts )

STAY STRONG!

-B

This workout will be a Tabata workout. If you don’t remember what that means, dont worry baby birds, I’ll feed you!

Tabata workouts are as follows:

• Eight Rounds

• 20 seconds of Exercise

• 10 Seconds of Rest

• Thats it!!

Exercise 1:

  • 8-Count Burpees

Exercise 2:

  • One-Leg Romanian Deadlift

Exercise 3:

  • Rows

Exercise 4:

  • Iron Mikes

Exercise 5:

  • Straight Leg Raises

 

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18th of July, 2012 — Workout — Pushups & Leg Raises

Progress nicely. Everytime I go to the Uneven Pushups they get easier. Couple more days of getting 12 reps per side and I think It’ll be time to head on over to the next step.

Not much to blog about, today, and I’m writing this up a few hours after I worked out. Not in the best of moods, so maybe that could do it.

Let me know how your workout today was in the comments.

-B

Set 1:

  • 3 min Jump Rope

Set 2:

  • 3 min Jump Rope

Set 3:

  • 3 min Jump Rope

Set 4:

  • 3 min Jump Rope

Set 5:

  • 3 min Jump Rope

_________________________

Warmup: Wide Grip Pushups

  • 12 Wide Grip Pushups
  • 12 Wide Grip Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

__________________________

Warmup: Straight Leg Raises

  • 12 Straight Leg Raises
  • 12 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 12 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

Set 3:

  • 12 Hanging Knee Raises

15th of July, 2012 — Workout — Pushups & Leg Raises

Not going to be going too crazy with the workout today, just hitting some muscle’s that have been resting for a few days. I’m also going to try to incorporate jump roping into each day’s workouts to get some sort of cardio going on. My heart was hurting yesterday from it, so I think I need to get that back up and strengthened.

Was raining again today, so I was unable to blog while working out. Not really too much along the lines of struggling and / or thoughts with my workout today though. Pretty standard, I’m thinking of moving onto the next step for the Leg Raises though, as these Hanging Knee raises are getting easier and easier every time.

How’s your workouts been going? Leave me some comments on your struggles or progressions, I’d love to hear them 🙂

-B

Set 1: Jump Rope

  • 3 Min Jump Rope

Set 2:

  • 3 Min Jump Rope

Set 3:

  • 3 Min Jump Rope

Set 4:

  • 3 Min Jump Rope

Set 5:

  • 3 Min Jump Rope

________________________

Warmup: Full Pushups

  • 12 Full Pushups
  • 12 Full Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

____________________

Warmup: Straight Leg Raises

  • 12 Straight Leg Raises
  • 12 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 12 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

Set 3:

  • 12 Hanging Knee Raises

11th of July, 2012 — Workout — HSPU, Leg Raises, & Squats

Well Hola all you crazy calisthenics freaks. Hope you’re all doing well today. Gonna be a good day for working out 🙂

Haven’t done any of the HSPU series in a bit, think I’ll get some of those down today. Starting things off with some Wall Handstands. Did a few Crow Stands just to get the wrists warmed up a bit.

While I”m doing the HSPU series, I’m also going to be doing the Leg Raise series during my rest time’s.

Man the balance for doing those HSPU’s is so hard for me to get at the moment. At most I can only hold it out for 5s before I fall into the wall though. I definitely need to train it more if I want to be able to do Handstands.

The Leg Raise series I’m currently at ( Hanging Knee Raises ) is getting easier and easier every time I do them. I’m thinking about doing a few more rounds of it before I move onto the next group. That means that I’m almost done with them! Woot.

I can definitely notice a strengthening of my knee’s from all these exercises strengthening the joints. I notice I don’t have nearly as much ache’s in them in the morning or after I play softball. It’s nice actually! Although I do feel it in my left knee still occasionally, it’s getting less and less frequent. More anecdotal evidence of the power of calisthenics 🙂

Overall an excellent workout here today. Only thing, I need to get back to my consistency. I think once Softball is finished up here I’ll be able to get back to my regular routine – Although I’m still progressing so that makes me happy 🙂

Hope you’re all being consistent, and at the very least not quitting. There was a great quote I heard the other day ( I’ve probably posted this before, but it’s just so inspiring to me! ):

“There are no limit’s, only Plateaus”

Leave me some comments on how you’re doing, or if you’re looking for some motivation. 

Warmup: Crow Stands

  • 10s Crow Stand
  • 20s Crow Stand
  • 40s Wall Handstand

Set 1: Wall Handstand

  • 35s Wall Handstand

Set 2:

  • 45s Wall Handstand

Set 3:

  • 45s Wall Handstand

_____________________

Warmup: Straight Leg Raises

  • 12 Straight Leg Raises
  • 12 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 12 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

Set 3:

  • 12 Hanging Knee Raises

______________________

Warmup: Full Squats ( With Backpack full of 62lbs )

  • 12 Full Squats
  • 12 Full Squats

Set 1: Close Squats ( With Backpack full of 62lbs )

  • 12 Close Squats

Set 2: 

  • 12 Close Squats

Set 3:

  • 12 Close Squats

3rd of July, 2012 — Workout — Pullups, Squats, Pushups, & Leg Raises

Man, between softball practice / games, hiking, and just general summer activities I’m finding my workout time’s are suffering a bit. Like in one of my previous post’s I had mentioned that I was considering consolidating my workouts into three days instead of the six that it’s currently at.

Starting today off with some Horizontal Pulls.

Started raining on me while working out so I was unable again to blog my thoughts while I was working out. Nonetheless, here was what was accomplished today:

Warmup: Horizontal Pulls

  • 10 Horizontal Pulls
  • 10 Horizontal Pulls

Set 1: Jackknife Pulls

  • 12 Jackknife Pulls

Set 2:

  • 10 Jackknife Pulls

Set 3:

  • 9 Jackknife Pulls

_____________________

Warmup: Full Squats

  • 12 Full Squats
  • 12 Full Squats

Set 1: Close Squats

  • 12 Close Squats

Set 2:

  • 12 Close Squats

Set 3:

  • 12 Close Squats

__________________

Warmup: Close Pushups

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

  • 7 Uneven Pushups ( Right )
  • 7 Uneven Pushups ( Left )

Set 2:

  • 10 Uneven Pushups ( Right )
  • 10 Uneven Pushups ( Left )

Set 3:

  • 11 Uneven Pushups ( Right )
  • 11 Uneven Pushups ( Left )

_______________________

Warmup: Straight Leg Raises

  • 12 Straight Leg Raises
  • 12 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 12 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

Set 3:

  • 12 Hanging Knee Raises

26th of June, 2012 — Workout — Pushups & Leg Raises

Today’s workout is happening late so I’m going to try and get as much done as possible.

Warmup: Wide Grip Pushups

  • 12 Wide Grip Pushups ( With backpack full of 30lbs )
  • 12 Wide Grip Pushups ( With backpack full of 30lbs )

Set 1: Uneven Pushups

  • 7 Uneven Pushups ( Left )
  • 7 Uneven Pushups ( Right )

Set 2:

  • 8 Uneven Pushups ( Left )
  • 8 Uneven Pushups ( Right )

___________________________

Warmup: Straight Leg Raises

  • 20 Straight Leg Raises
  • 20 Straight Leg Raises

Set 1: Hanging Knee Raises

  • 11 Hanging Knee Raises

Set 2:

  • 12 Hanging Knee Raises

23rd of June, 2012 — Workout — Pushups, Leg Raises, HSPU, & Bridges

Today I’m going to get a few of the workouts that I’ve missed over the past week or so. I’m considering consolidating the exercises into a Mon / Wed / Fri workout series for the sake of it being summer and I want to go out and enjoy the weather! I keep finding it harder and harder to turn down requests from friends and family to partake in activities because by the time I’m done working out after work they’re finishing up.

Anyway … Starting things off with my favorite – Pushups.

Feeling pretty strong today so far. The warmup went off with no issues, although there was a car accident right outside of my apartment so there’s that.

Again, with all my workouts, I’m taking 120s rest between sets.

I like these Uneven Pushups, I’m not too sure why though. They don’t seem to be doing much for me at the moment, although I’m only on the Beginner standard. I’m going to have to go purchase a basketball though for these, as I’m only using text books today.

I also don’t have my olympic rings at the place I’m at today, so I’m going to have to try to do the Hanging Knee Raises with a pullup bar. It won’t be as effective, but nonetheless an ab workout.

I much rather prefer the pullup bar method – It could be that because when I use the rings, I’m holding onto the knots that hold the rings up, and those kill my hands from squeezing so hard on them. While using the pullup bar though, I’m able to get a nice grip on the bar and it seems to ease the pain in my hands.

Let me tell you what those Crow Stands are brutal for not having done them in almost two weeks. I couldn’t believe when I checked my log’s that it bad been since the sixth of June last time I did the HSPU series. Talk about slacking off … Kind of made me mad at myself honestly. No way I’m going to be able to progress if I can’t stay consistent with them.

During my rest time’s I’m trying to get at least the warmups for the next exercise done so I can get finished up early and be able to enjoy the day.

Doing all of these hangs, pushups, handstand’s is for sure putting a workout on my shoulders today. I’m not sure if it was such a good idea to do this series together like this as they all seem to work the relatively same muscle groups.

These Wall Handstands are so much fun though. I can’t wait ’til I’m able to balance them and stand longer with them. Something about being upside down like that that’s enjoyable for me. Can you do walk on your hands?

The Angled Bridges aren’t too shabby. I can definitely feel it working my lower back and strengthening the muscles surrounding the spine. It’s actually quite refreshing, as I’ve never had those muscles specifically targeted and worked. I’m getting stronger RAWR!!!

I’m thinking that I could’ve completed all 12 reps if I hadn’t done so much with my wrists already today. Those Crow Stands and Wall Handstands take their toll on my wrists. Maybe that’s why I haven’t done these workouts in a couple of weeks … I’m going to stick with that. But no more excuses!

HOWS YOUR WORKOUT TODAY?! — Leave me some comments on what you accomplished today

Warmup: 

  • 12 Full Pushups ( 20lbs )
  • 12 Close Pushups ( 20lbs )

Set 1: Uneven Pushups

  • 5 Uneven Pushups ( Left )
  • 5 Uneven Pushups ( Right )

Set 2:

  • 5 Uneven Pushups ( Left )
  • 5 Uneven Pushups ( Right )

Set 3:

  • 5 Uneven Pushups ( Left )
  • 5 Uneven Pushups ( Right )
_____________________________
Warmup: Straight Leg Raise
  • 20 Straight Leg Raises
  • 20 Straight Leg Raises
Set 1: Hanging Knee Raises
  • 10 Hanging Knee Raises
Set 2:
  • 12 Hanging Knee Raises
Set 3:
  • 12 Hanging Knee Raises

_____________________________

Warmup: Crow Stands

  • 30s Crow Stands
  • 60s Crow Stands
Set 1: Wall Handstands
  • 30s Wall Handstand
Set 2:
  • 30s Wall Handstand
Set 3:
  • 35s Wall Handstand
__________________________
Warmup: Straight Bridges
  • 12 Straight Bridges
  • 12 Straight Bridges
Set 1: Angled Bridges
  • 8 Angled Bridges
Set 2:
  • 8 Angled Bridges
Set 3:
  • 8 Angled Bridges