11th of March, 2014 — Workout — Push / Pull

Five minutes of Jump roping – Hot damn I’m sloppy!

Alternating OAPU:

  • 6

Pullups:

  • 5
  • 3 up

Military Press: Feet elevated

  • 9 up

Ring Rows!

  • 6
  • 4 knees bent
  • 3
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23rd of January, 2013 — Workout — Wide Grip Pullups ( Negatives ), Let Me Up’s, Let Me In’s & Curls

Hey folks,

Today’s exercises are following the Interval Sets routine. Should be a good time right? I know I’m psyched at least 🙂

-B

Super Wide Grip Pullups ( Negative motion, with a backpack full of books ):

Going to shoot for a three second down negative motion with these suckers too – Just because I like that extra hate-myself-tomorrow burn

Second set I took out one of the books, as well as moved my hands just just regular Wide Grip

Third set were negative Full Pullups

Set 1:

  • 7 Negative Super Wide Grip Pullups

Set 2:

  • 9 Negative Wide Grip Pullups

Set 3:

  • 9 Negative Full Pullups

___________________________________________________________________

Let Me Up’s ( a.k.a Horizontal Pulls ):

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 11 Let Me Up’s

Set 3:

  • 10 Let Me Up’s

___________________________________________________________________

Let Me In’s:

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

____________________________________________________________________

Curls ( With resistance band ):

Set 1: Arms out wide

  • 12 Curls

Set 2: Arms straight

  • 12 Curls

Set 3: Reverse Grip

  • 12 Curls

16th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Whats happening CONVICTS!! Another fun day of Pulling exercises. I really hope after this week, the last four weeks of You Are Your Own Gym will be ‘better’. I say that only because, I’m not a big fan of the programming of it so far. Suppose it just doesnt align with my goals, and I’ll be going back to my own kind of thing after I’m done with it. I’m thinking about purchasing this book: Overcoming Gravity. I’ve heard it has excellent progressions and the author frequents the BodyWeightFitness subreddit I frequent.

Regardless, I’ll be finishing up the last four weeks of the YAYOG routine. I may combine some of the OG & CC into some hybrid Calisthenics routine TO RULE THEM ALL! haha, I can see the Pre-workout’s kicking in, I’m getting all crazy again. Probably time to start warming up the shoulders and such for today’s workout.

STAY STRONG & Leave me something inspirational!!

-B

P.s. Last week of Supersets

Pullups & Let Me In’s:

Going to be doing the first set with Super Wide Pullups.

Holding those Super Wide Pull’s for three seconds at the top snuck up on me. Brutal for the last two, my whole upper body was shaking!

Set 1:

  • 5 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

________________________________________________________

Let Me In’s ( Four second contraction at top ) & Let Me Up’s:

Nice, able to crank out one more rep in the first set of Let Me Up’s – Arms are on fire!!

Set 1:

  • 5 Let Me In’s
  • 11 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

_____________________________________________________________

Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Biceps were feeling it by the end of this. Having the palms up for the Let Me In’s really hit them with a vengeance

Set 1:

  • 5 Let Me Up’s
  • 8 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s

10th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Pullups & Let Me In’s:

Set 1:

  • 4 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

_____________________________________________________

Let Me In’s ( Four second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

________________________________________________________

Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Set 1:

  • 4 Let Me Up’s
  • 7 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s

3rd of January 2013 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

Going to be a Kick A workout today Convicts. You ready to cause some chaos and crank out some upper body calisthenics?!

Today’s workout is in the style of Interval Sets. Check the Routines page for information on how that goes.

Hows your progress coming so far in the new year?! Drop me a line with some stats and what you’re hoping to accomplish this year!

-B

Pullups:

Another exciting day for some Pullups. I really think the once a week thing is killing my progress with these. Thankfully only one more week of the Interval Sets – although I havent checked on whats for the next couple weeks still. Hopefully I’m going to be doing more of these! I feel as though I need to do them every third day to keep the progress going. At a minimum two times a week.

Either way, I’m glad to be able to crank out 12 reps for the first two sets. Going to be rough to keep these numbers up for the entire workout. If I can beat numbers from last week I’ll be happy though 🙂

Unfortunately I was only able to tie my numbers from last week, lets hope that the ol’ Biceps can hold up and get the same, if not better, results from last week.

Set 1: Super Wide Grip

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip

  • 12 Wide Grip Pullups

Set 3: Full 

  • 9 Full Pullups

_______________________________________________________________

Let Me Up’s: ( A.k.a. Horizontal Pull )

Well, I was able to beat last weeks first set by one rep! Woo HOO – haha. I’m definitely never going to eat roasted garlic hummus anytime again before I workout. Or at least within an hour or two if I do. It’s so nasty constantly burping up garlic …

C’mon body, lets crank out ten reps for this last set! — Fk’n RIGHT! Man that was rough. My palms were so sweaty towards the last two reps, I thought my hands were going to slip off and I was going to bash my head. Thankfully things worked out, and I got two more reps than last week!

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 10 Let Me Up’s

___________________________________________________________________

Let Me In’s:

I’m going to be doing these guys slowly so I can feel the burn better.

Let me tell you what, those lil buggers are much harder if you slow down and really focus on hitting the appropriate muscles.I could feel it in my Lats, my Biceps, and my Delts.

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_________________________________________________________________

Curls: ( With resistance band )

Hot damn, todays workout is wrecking my Biceps! I can barely type because my arms are so shot, I’ve to type super slow.

Can’t progress without putting in some work though right? We like the burn anyway – Say it with me!

For the last set, I put my hands so my palms were facing down this time instead of a normal curl where the palms are facing you – just because.

Set 1: Arms Wide Out

  • 12 Curls

Set 2: Arms Straight

  • 9 Curls

Set 3: Arms Straight – Hands upside down

  • 9 Curls

26th of December, 2012 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

WELCOME BACK CONVICTS!!!!!!!! Hope your workout was as amazing as mine is going to be today.

Still with the Interval Set’s this week. I was really looking forward to some Pushups today, so I may sneak them in at the end. Nonetheless, it’s going to be a good one today.

I’ve decided to nix the Assisted Pullups, and just go with my Super Wide Grip & Regular Pullups. I like those much more! I think the extra rest time – as opposed to my usual 30s between sets – will, hopefully, get my rep count up a bit. Guess we’ll find out eh?

Well I couldnt get the 12 reps for the last set of Pullups, but I’ll take nine.

Been a long time since I’ve done the Let Me Up’s – had them in Convict Conditioning, called Horizontal Pulls. After doing all those Pullups, my Biceps were already aching, but now after that first set of Let Me Up’s they’re not too pleased with me. I’ve a feeling, after double checking today’s workout, that they’re going to be very appreciative of a break here for a few days.

Well, overall another excellent workout. Kept the proper form and motivation up ( I’ve actually been aching to workout! ) and cranked out some decent sets. Hope you all had some time to enjoy your families, and didnt take too long of a break from your routines!!

Let me know what goals you’ve set for yourself for the new year? I’m considering doing 1000 Pushups per week – anyone with me?!

-B

Set 1: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 3: Full Pullups

  • 9 Full Pullups

_________________________________

Set 1: Let Me Up’s

  • 9 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 9 Let Me Up’s\

________________________________

Set 1: Let Me In’s

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_______________________

Set 1: Curls ( With resistance band )

  • 12 Curls ( Arms out wide )

Set 2:

  • 12 Curls ( Arms out wide )

Set 3:

  • 12 Curls ( Arms straight )