3rd of February, 2014 — Workout — Decline Wide Grip Pushups & Shove Off’s, Military Press & Thumbs Up, Elevated Close Grip Pushups & Dips

It’s time to crank out this snowy workout, dont you think?

Today’s workout will be Supersets! 

Yeah I never bothered updating the formatting on the last workout, mainly because I think I’m the only one who read this anyway 🙂 haha It’s all good, it’s mainly an outlet for my thoughts and log’s anyway. I’m just glad that you fine convicts are able to chime in on occasion.

Regardless, hope you’re all having a kick A workout and I wish you could join me one day 🙂

STAY STRONG!

-B

Decline Wide Grip Pushups & Shove Off’s:

Set 1:

  • 4 Decline Wide Grip Pushups
  • 10 Shove Off’s

Set 2:

  • 4 Decline Wide Grip Pushups
  • 10 Shove Off’s

____________________________________________________________________

Military Presses & Thumbs Up’s:

Set 1:

  • 4 Military Presses
  • 10 Thumbs Up’s

Set 2:

  • 4 Military Presses
  • 10 Thumbs Up’s

______________________________________________________________________

Elevated Close Grip Pushups & Dips:

Set 1:

  • 4 Elevated Close Grip Pushups
  • 10 Dips

Set 2:

  • 4 Elevated Close Grip Pushups
  • 10 Dips
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4th of January, 2014 — Workout — Alternating Back Lunges, Alternating One-Leg Romanian Deadlifts, Sandbag Squats & Thumbs Up

Lets GO!

Well my body picked the worst freaking time to get me sick. I probably shouldnt’ve worked out today, but that endorphin addiction is in full swing again. RAWRRR!!!!!!!

Yeah, it’s a bit rough when you’ve to blow your nose between each set. Ah well, I still managed a decent workout today. I’ve also decided to start my cutting diet a bit early as this last month of not working out and still eating my mass gaining diet has taken its toll on the ol’ BF%. I’m incredibly unhappy with how I look at the moment. It’s actually quite discouraging. Thankfully all I need to get it back is mental. I know I can alter my body well enough, but hot damn. This is the highest BF% I’ve ever had in my adult life. Although he’s awfully douchey, TMT says it best …

– HARD WORK AND DEDICATION 

STAY STRONG!

-B

Alternating Back Lunges ( Three second pause at bottom ):

  • 1 Alternating Back Lunge ( Left & Right )
  • 2 Alternating Back Lunges ( Left & Right )
  • 3 Alternating Back Lunges ( Left & Right )
  • 4 Alternating Back Lunges ( Left & Right )
  • 5 Alternating Back Lunges ( Left & Right )

__________________________________________________

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 )
  • 5 One-Leg Romanian Deadlifts ( Left & Right )
  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 3  One-Leg Romanian Deadlifts ( Left & Right )

__________________________________________________

Sandbag & Full Body Squats:

  • 1 Sandbag Squat
  • 2 Sandbag Squats
  • 3 Sandbag Squats
  • 4 Sandbag Squats
  • 5 Sandbag Squats
  • 6 Sandbag Squats
  • 5 Sandbag Squats
  • 4 Sandbag Squats
  • 3 Sandbag Squats
  • 2 Sandbag Squats
  • 1 Sandbag Squat
  • 2 Full Body Squats
  • 3 Full Body Squats

__________________________________________________

Thumbs Up:

  • 1 Thumbs Up
  • 2 Thumbs Up
  • 3 Thumbs Up
  • 4 Thumbs Up
  • 5 Thumbs Up
  • 4 Thumbs Up
  • 3 Thumbs Up
  • 2 Thumbs Up
  • 1 Thumbs Up
  • 2 Thumbs Up
  • 3 Thumbs Up
  • 4 Thumbs Up
  • 5 Thumbs Up

13th of January, 2013 — Workout — Close & Wide Grip Pushups ( Elevated feet ), Shove Off’s, Military Presses, Thumbs Up, & Dips

Hey Convicts,

Things didnt seem to be too hard today, well I shouldnt say that, but they were a lot easier than last week when I did these. I almost feel a bit jipped by todays workout. I dont have the usual burn, or wornout-ness as I usually do, especially last week when I did this routine. If I had another week of doing this, I’d have to add my backpack full of weight again. Thankfully there’s only more week of the Supersets. Oh well, can’t have it all I suppose, as long as you stick with it, you’ll see results. Hey, I made some progress so I’ll take it 🙂

-B

Wide Grip Pushups ( Elevated feet ) & Shove Off’s

Set 1:

  • 5 Wide Grip Pushups
  • 12 Shove Off’s

Set 2:

  • 5 Wide Grip Pushups
  • 12 Shove Off’s

__________________________________________________________________

Military Presses ( Elevated feet ) & Thumbs Up

Set 1:

  • 5 Military Presses
  • 12 Thumbs Up

Set 2:

  • 5 Military Presses
  • 12 Thumbs Up

________________________________________________________________

Close Grip Pushups ( Elevated feet ) & Dips ( Chair )

Set 1:

  • 5 Close Grip Pushups
  • 11 Dips

Set 2:

  • 5 Close Grip Pushups
  • 9 Dips

8th of January, 2013 — Workout — Elevated Pushups ( Wide Grip & Close ), Shove Off’s, Military Presses ( Elevated feet ), Thumbs Up, Chair Dips

Hey o’ Convicts,

Ready for weeks Five & Six?! These next two weeks are going to be Supersets ( See HERE for description ). So today’s workout beat the hell out of my upper body. The Supersets are no freaking joke my friends. That little   explosion on the way back is no joke. Stay Strong  and keep at it, It will pay off!

How was your workout today?!

-B

Pushups ( Elevated feet ) & Shove Off’s:

Oh HOT DAMN, these were underestimated in my mind before I started. Definitely going to get in an excellent workout today let me tell you. Thankfully there’s only two sets!

Some notes on these:

  1. The Pushups are Wide Grip
  2. There’s a three second pause at the bottom of Both exercises
  3. There’s a three second count on the way down on the Pushups
  4. There’s an explosive push back up on Both
  5. Shove Off height is ~ waist high

Set 1:

  • 5 Wide Grip Pushups
  • 7 Shove Off’s

Set 2:

  • 5 Wide Grip Pushups
  • 10 Shove Off’s

_________________________________________________________________

Military Press ( Elevated feet ) & Thumbs Up

Geesh the three seconds down then the pause for three seconds with the Military Presses are so hard to keep up the higher the reps go! Brutal workout today 🙂

One thing I had to pay attention to was my breathing during the Thumbs Up. It’s so easy to not breathe! I caught myself a few times, especially during the three second pause’s not breathing properly. DONT DO THAT!

Set 1:

  • 5 Military Presses
  • 10 Thumbs Up

Set 2:

  • 5 Military Presses
  • 11 Thumbs Up

_____________________________________________________________

Close Pushups ( Elevated feet ) & Dips ( Chair with legs bent )

As the title mentions, I did the Dips as a Chair Dip, and I had to bend my legs because my Triceps are shot already. I can’t believe how brutal this workout is for me today 🙂 Feels great, but I can’t wait to see what I get next time I do these, because I feel like this is kicking my ass today.

Set 1:

  • 5 Close Pushups
  • 7 Chair Dips

Set 2:

  • 5 Close Pushups
  • 7 Chair Dips