4th of March, 2014 — Workout — LEGS / CORE

Master Class: Ladders again ­čÖé

STAY STRONG!
-B

Alternating Pistol Squats:

  • 6

Alternating Back Lunges ( Four second pause at bottom )

  • 12

Hip Extensions

  • 10

Supermans

  • 9l

 

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29th of January, 2014 — Workout — Leg Lifts & Iron Crosses, One-Leg Hip Extensions & Supermans, V-Ups & Russian Twists

BAM BAM!! Time to crank this out!

It’s supposed to be a Pullup-ish type day but I got home too late to hang the ol’ rings outside as the suns down and its negative degrees again ­čśŽ I’ll do it tomorrow instead!

Todays workout was kind of lame honestly … I need my damn rings!

STAY STRONG!

-B

 

Leg Lifts & Iron Crosses:

Set 1:

  • 4 ┬áLeg Lifts ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

Set 2:

  • 4 Leg Lifts┬á( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

___________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

Set 2:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

__________________________________________

V-Ups & Russian Twists:

Set 1:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

Set 2:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

24th of January, 2014 — Workout — Wide Grip Pushups, Military Press, Close Grip Pushups, Dips, Leg Lifts, Supermans, Bicycles, & Hyperextensions

CONVICTS!

Going to crank out two days worth of work today BECAUSE I CAN! I also took the full package of pre-workout that came as a sample with my protein powder. Didnt realize it was two servings … whatever. Just super itchy today!

Was a fantastic workout today, I felt like one day a week for the pushing exercises was a bit weak, especially because ten reps isnt really a challenge … I’m psyched for the Power Block┬ánext week. I’ll be even more psyched once I can get my RING ROUTINE BACk! ( Yes I’m still a bit pumped up even after my workout )

I will say that those Hyperextensions at the end were rough. I had to dig down and persevere to get those last three reps, with good form of course.

How’re you all doing with your workouts?┬áUntil next time convicts!

STAY STRONG!

-B

Decline Wide Grip Pushups:

  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups
  • 10 Decline Wide Grip Pushups

________________________________

Military Presses:

  • 10 Military Presses
  • 10 Military Presses
  • 10 Military Presses

________________________________

Close Grip Pushups:

  • 10 Close Grip Pushups
  • 10 Close Grip Pushups
  • 10 Close Grip Pushups

________________________________

Dips:

  • 10 Dips
  • 10 Dips
  • 10 Dips

________________________________

Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

________________________________

Supermans ( Three second pause at the top ):

  • 10 Supermans
  • 10 Supermans
  • 10 Supermans

________________________________

Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )
  • 10 Bicycles ( Left & Right )

________________________________

Hyperextensions ( Hands to the side, three second pause at top ):

  • 10 Hyperextensions
  • 10 Hyperextensions
  • 10 Hyperextensions

 

17th of January — Workout — Leg Lifts, Supermans, Bicycle’s & Hyperextensions

Whats up Convicts,

Got the workout in for the day, its friday so I just want to relax. Catch you all on Monday!

STAY STRONG!

-B

Leg Lifts:

  • 10 Leg Lifts
  • 10 Leg Lifts
  • 10 Leg Lifts

Supermans:

  • 10 Supermans
  • 10 Supermans with a three second pause at the top
  • 10┬áSupermans with a three second pause at the top

Bicycles:

  • 10 Bicycles ( Left & Right )
  • 10 Bicycles┬á( Left & Right )
  • 10 Bicycles┬á( Left & Right )

Hyperextensions ( Three second pause at the top ):

  • 10 Hyperextensions
  • 10┬áHyperextensions
  • 10┬áHyperextensions

 

5th of February, 2013 — Workout — Hanging Straight Leg Raises, Iron Crosses, One-Leg Hip Extensions, Supermans, V-Ups & Russian Twists

Whats going on Convicts – How y’all doing?! Another great day to workout I’d have to say. Today’s workout is Super Sets, and it should be a cracker!

-B

Hanging Straight Leg Raises & Iron Crosses:

Set 1:

  • 5 Hanging Straight Leg Raises┬á
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

Set 2:

  • 5 Hanging Straight Leg Raises
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

___________________________________________________________________

One-Leg Hip Extensions & Supermans:

Set 1:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

Set 2:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

___________________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

Set 2:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

30th of January, 2013 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles, Hyperextensions & Shadow Boxing

Starting things off with three rounds of Shadow Boxing! Man I miss punching things!! Today’s workout is┬áInterval Sets.

Great core workout today convicts, hope yours was as well!

Stay Strong!

-B

Shadow Boxing:

As with usual boxing, these were three minute rounds with one minute rest time between

  • Three rounds

_______________________________________________________________________________

Hanging Straight Leg Raises:

I really wanted to crank out 12 for that second set, but my form wouldnt’ve been good – I figured it wouldnt be worth doing it unless it was spot on. It was more of a Quad issue though and not related to my Abs at all.

Well that third set was all Abdominal failure at least ­čÖé I love the Ab burn, dont you?

Set 1:

  • 12 Hanging Straight Leg Raises

Set 2:

  • 11 Hanging Straight Leg Raises

Set 3:

  • 9 Hanging Straight Leg Raises

___________________________________________________________________________

Supermans ( Three second pause at the top ):

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 12 Supermans

_________________________________________________________________________

Bicycles:

Set 1:

  • 12 Bicycles ( Left )
  • 12 Bicycles ( Right )

Set 2:

  • 12 Bicycles ( Left )
  • 12 Bicycles ( Right )

Set 3:

  • 12 Bicycles ( Left )
  • 12 Bicycles ( Right )

___________________________________________________________________

Hyperextensions ( Hands under chin & three second pause at top ):

Last three – four reps on the third set sucked. I didn’t like it, and I almost gave into my wanting to stop. Fight through, persevere, and you’ll be so much more thankful!

Set 1:

  • 12 Hyperextensions

Set 2:

  • 12 Hyperextensions

Set 3:

  • 12 Hyperextensions

17th of January, 2013 — Workout — Hanging Knee Raises, Iron Crosses, Alternating One-Leg Hip Extensions, Supermans, V-Ups, Russian Twists

Hey guys,

I’m going to try and keep up with this, and my workouts. Life’s not being kind at the moment, I apologize if I’m a bit absent in the future.

-B

Hanging Straight Leg Raises & Iron Crosses ( Knees bent ):

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12