12th of February, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Today’s workout is Interval Sets

-B

Bulgarian Split Squats ( Three second pause at the bottom ):

Set 1:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 2:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 3:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

________________________________________________

Side Lunges:

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

_________________________________________________

Toyotas ( Three second pause at the bottom ):

Set 1:

  • 12 Toyotas

Set 2:

  • 12 Toyotas

Set 3:

  • 12 Toyotas

_______________________________________________________

One-Leg Romanian Dead Lifts:

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

22nd of January, 2013 — Workout — 1/2 One-Leg Squats, Toyotas, Side Lunges, Back Lunges, One-Leg Romanian Dead Lift & Burpees

Whats happenin’ Convicts,

Today’s workout was Supersets – Check it out!

-B

1/2 One-Leg Squats & Toyota’s ( Four second pause at bottom ):

The 1/2 One-Leg Squats were brutal second set ( Hence the Four rep count )

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 12 Toyota’s

Set 2:

  • Four 1/2 One-Leg Squats ( Left )
  • Four 1/2 One-Leg Squats ( Right )
  • 10 Toyota’s

_____________________________________________________________________

Side Lunge ( Four second pause ) & Back Lunge ( Three second pause ):

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 12 Back Lunges ( Left )
  • 12 Back Lunges ( Right )

___________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

Set 1:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

14th of January, 2013 — Workout — 1/2 One-Leg Squats, Toyota’s, Side / Back Lunges, One-Leg Romanian Dead Lifts, Burpees

Wasn’t planning on working out today, as I got home late – But I was just itching to put in some solid work this evening. Had a long day, and needed that relaxing effect that the ol’ Calisthenics give me. Nothing like getting your sweat on to melt away the stresses of the day.

Think I’m going to take it a bit easy tomorrow, and work on some Hand Stand practice. I dont get enough of that in, seems as though its one of the one’s my mind doesnt mind forgetting / skipping. BOO on that, but I know it’s something I struggle with. What’s something you struggle with Convict?

Catch you crazy cats tomorrow – as always … Stay Strong!

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Dont really have much time with these Supersets to type my thoughts while I’m doing my workouts like I do with most other routines. I’m really glad that I only have to do five reps though for the first part of this routine, because the slow three count down and three count hold for 1/2 One-Leg Squats make the quads burn! I know I probably say this every time, but nothing make them burn that bad.

I had to make sure I had perfect form today, as my left knee was acting up a bit. I did have to do a lot of walking around today though.

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 8 Toyota’s

Set 2:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 8 Toyota’s

_____________________________________________________________________

Side Lunges & Back Lunges ( With two second pause at bottom )

Not much to say about these guys. I do enjoy those back lunges much more though, they seem to give me a better burn. My Right Hammy, is still a bit off from a few weeks ago when I strained it, so I have to be cautious on the first few reps to see how strong it’s going to be today. Nothing major, but I pay attention so that it wont be!

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 9 Back Lunges ( Left )
  • 9 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )

______________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

My balance is getting so much better every time I do these One-Leg Romanian Dead Lifts. The damn’d Burpees are a killer on my cardiovascular system. I really need to become more consistent with some sort of cardio. Hopefully when I start boxing again, I’ll get back into the groove of running every morning. Not having the fuel tank sucks. Makes me feel like my fitness level is limited because of it.

Set 1:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 10 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

 

9th of January, 2013 — Workout — 1/2 One-Leg Squats, Toyota’s, Side / Back Lunges, One-Leg Romanian Dead Lifts, Burpees

LEG DAY!! I really didnt have too much time between sets to type out my thoughts like I normally do, as this Superset Routine doesnt give you much of a breather – all those pauses, and slow ascension into the workouts. I was honestly not looking forward to todays workout as much as I normally do, for one thing its a Leg day, and I’ve never been a fan of Leg days. After I got done with it all though, my legs had this pump like I’ve never had before, and everything felt awesome. So I think next time around I’ll be psyched for this workout 🙂

Anyway, the workout went well, only had to pause one or two times, and I can’t remember for which workouts now that they’re done. I know those Burpees were trying on the ol’ cardiovascular system. I was panting like it was my job after that first set. I really miss doing my Jump Rope, but I really need to get back into the routine of running – as much as I dislike it with a passion, its no use wearing out so fast. Kind of embarrassing honestly!

The hammy was feeling strong today thankfully for those Side Lunges. I could feel it twinge a bit a few times, but the rest gave it enough time to heal or do whatever was needed so that I was able to crank out some decent numbers today. Let me tell you though, going down with a three count, HOLDING for another three count, and then exploding up is one hell of a test to see how they’re going to hold up. I like the explosiveness of these Supersets – they just feel good. 

The best part of todays workout though I’d have to say is I found out about this awesome Russian show, thats a mashup of Gladiators, Parkour, and MMA. Check it –> http://youtu.be/leArYBWozBI

Stay Strong

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Set 1:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 8 Toyotas

Set 2:

  • Five 1/2 One-Leg Squats ( Left )
  • Five 1/2 One-Leg Squats ( Right )
  • 7 Toyotas

__________________________________________________________________________________________

Side Lunges & Back Lunges ( With two second pause at bottom )

Set 1:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 9 Back Lunges ( Left )
  • 9 Back Lunges ( Right )

Set 2:

  • 5 Side Lunges ( Left )
  • 5 Side Lunges ( Right )
  • 9 Back Lunges ( Left )
  • 9 Back Lunges ( Right )

_________________________________________________________________________________

One-Leg Romanian Dead Lifts & Burpees

Set 1:

  • 4 One-Leg Romanian Dead Lifts ( Left )
  • 4 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

Set 2:

  • 5 One-Leg Romanian Dead Lifts ( Left )
  • 5 One-Leg Romanian Dead Lifts ( Right )
  • 12 Burpees

2nd of January, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

HAPPY NEW YEAR!! Had a bit too much fun and needed yesterday for a bit of recovery. I trust you were all safe and are now chomping at the bit to get your sweat on right?! I know I’ve been waiting all day to get home for this. Although, I’m not the biggest fan of Leg days, its still super important – so NO SLACKING

-B

Bulgarian Split Squats: ( Three second pause at the bottom )

I wanted to kind of take it easy on the first set, I wasn’t sure how my knee’s would do – I also had a bit of a ‘equipment’ issue while doing the first set on the left side. Probably could’ve gone for a few more reps but I ran out of time!

Was able to crank out 12 for the second set so things are going smoothly now. I’ll tell you what though, I’m glad its the ending of the second week of these. I dont like working out each routine once a week. Have to get things laid out for the next couple weeks sometime before the end of this week.

Set 1:

  • 8 Bulgarian Split Squats ( Left )
  • 8 Bulgarian Split Squats ( Right )

Set 2:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 3:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

__________________________________________________________________

Side Lunges: ( Four second pause at the bottom )

Not a fan of these! They’re definitely giving my legs a nice stretch / beating. Have to keep going though, need to keep my knee’s strengthened. I didnt take good enough care of them when I was younger. The quads are on FIRE! Toyota’s are going to put the hurtin on!

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 10 Side Lunges ( Left )
  • 10 Side Lunges ( Right )

___________________________________________________________________

Toyota’s: ( Four second pause at the bottom )

My legs are already shaky standing here typing this while the timer from the last set of Side Lunges counts down – Can’t wait to start jumping around!

OK – that first set, in my head, I was telling myself  ‘You can get to 12 no problem’. The mind is strong and willing, but the body let me down this time. Better to maintain the proper form than do even one rep incorrectly. That’s how you can seriously injure yourself! I’m still focused, and mentally strong, lets see if I can overcome the physical limitations with one of these sets!

Well, no dice today, but thats OK – I’m going to use it to fuel my motivation. I can’t stand not being able to accomplish something, but I understand the importance of knowing my limits. NO WAY I want to get injured, because that will certainly delay my progress exponentially. Hot damn my things are so tight right now though – feels good!

Set 1:

  • 10 Toyota’s

Set 2:

  • 9 Toyota’s

Set 3:

  • 7 Toyota’s

________________________________________________________________________________________

One-Leg Romanian Dead Lifts:

FINALLY! I love doing these bad boys. Something about the balance aspect of it, and the fact that my legs are shot, and these seem to be a bit easier on them. Combo of both I’m thinking 🙂 It’s funny, it was pretty cold in my apartment when I got home after work today, and I started my workout with sweats on. Now that I’m down to this last workout, I’m down to my preferred workout attire of just my boxers. I’m still sweating uncontrollably too! Sometimes I hate how efficient my circulation and body is – The girlfriend loves it though!

When I’m doing these, I try to focus on not letting my lifting leg touch the ground on the way back down. Makes it much more ‘fun’. Not only that, but it also engages my Calves much more. Usually around the tenth rep they’re burning real nice. Nothing going to argue with any extra work for those little stabilizing muscles.

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 10 One-Leg Romanian Dead Lifts ( Left )
  • 10 One-Leg Romanian Dead Lifts ( Right )

24th of December, 2012 — Workout — Bulgarian Split Squat, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Hey o’ Convicts,

Happy Christmas Eve, if you’re into that sorta thing 🙂 What a great day to workout the Legs– am I right or what?! I completely underestimated my strength in the ol’ Quads though. Managed to crank out two sets with the weights, but no more. They were kicking my butt at the end of that second set.

I’m going to be so thankful for tomorrows rest time! These pauses seem to make these workouts 10x harder! Beating the hell out of my legs today. Feels good though!

MY DAMN’D LEGS ARE JELLO!!! Have to keep focused to maintain proper form.

-B

Set 1: Bulgarian Split Squats ( Four second pause at bottom with 32lbs weight )

  • 6 Bulgarian Split Squats ( Left )
  • 6 Bulgarian Split Squats ( Right )

Set 2:

  • 6 Bulgarian Split Squats ( Left )
  • 6 Bulgarian Split Squats ( Right )

Set 3: ( No weights )

  • 9 Bulgarian Split Squats ( Left )
  • 9 Bulgarian Split Squats ( Right )

______________________________________________

Set 1: Side Lunges ( Four second pause at the bottom )

  • 10 Side Lunges ( Left )
  • 10 Side Lunges ( Right )

Set 2:

  • 9 Side Lunges ( Left )
  • 9 Side Lunges ( Right )

Set 3:

  • 7 Side Lunges ( Left )
  • 7 Side Lunges ( Right )

_________________________________

Set 1: Toyota’s ( Four second pause at the bottom )

  • 9 Toyota’s

Set 2:

  • 9 Toyota’s

Set 3:

  • 9 Toyota’s

__________________________________

Set 1: One-Leg Romanian Dead Lifts

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

21st of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s & Hyperextensions

Going out boozin for the holidays – Will update format tomorrow or sometime this weekend. Be safe & strong convicts.

-B

Back Lunges:

  • 7

One-Leg Romanian Dead Lift:

  • 7

Toyota’s:

  • 8

Hyperextensions:

  • 11

18th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s & Hyperextensions

OK Convicts, read to rock this again?

My legs were getting shaky there towards the end of the One-Leg Romanian Dead Lift set’s.

My legs haven’t collapsed underneath me in a long time! On the last rep of the Toyota’s, after I jumped, on the way down things got real. I almost fell over, there was literally nothing left in the old Quad’s to hold my tired ass body up. Man they feel like someone put gasoline on them and lit them on fire, not a bad burn, just super intense heat on those bad boys – Feels good man! Thankfully no more leg exercises tonight because its been a battle.

Havent had to take a breather really between workouts but I’m taking a five after that one – Gonna mow down a handful of almonds! Man I love those lil guys.

I’m so psyched too, my protein power finally arrived today. I wasn’t paying attention and ran out last Thursday  had to make an emergency order! I’ve also decided to go back on my Mass gaining diet again for a few months. If interested check out my nutrition tracking –> Here. I really enjoy being able to eat a crap ton of food and it seems to make my workouts much more fulfilling.

Any struggles and / or victories today?

-B

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

  • 1 Back Lunge
  • 2 Back Lunges
  • 3 Back Lunges
  • 4 Back Lunges
  • 5 Back Lunges
  • 6 Back Lunges
  • 7 Back Lunges

____________________________________

One-Leg Romanian Dead Lifts:

  • 1 One-Leg Romanian Dead Lift
  • 2 One-Leg Romanian Dead Lifts
  • 3 One-Leg Romanian Dead Lifts
  • 4 One-Leg Romanian Dead Lifts
  • 5 One-Leg Romanian Dead Lifts
  • 6 One-Leg Romanian Dead Lifts
  • 7 One-Leg Romanian Dead Lifts
  • 8 One-Leg Romanian Dead Lifts

____________________________________

Toyota’s ( Three second pause at the bottom ):

  • 1 Toyota
  • 2 Toyota’s
  • 3 Toyota’s
  • 4 Toyota’s
  • 5 Toyota’s
  • 6 Toyota’s
  • 7 Toyota’s
  • 8 Toyota’s
  • 9 Toyota’s

______________________________________

Hyperextensions:

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 9 Hyperextensions
  • 10 Hyperextensions
  • 11 Hyperextensions

14th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s, & Hyperextensions

Hey o’ folks, back with Round II of the first week following Mark Lauren’s You Are Your Own Gym. Liking the burn from all the new ways to workout. Hitting some of the muscles I’ve neglected a bit from Convict Conditioning. I suppose neglect isn’t the appropriate word, its more a different way to work them out. Gives me a new kind of burn and soreness – which I like!

For these first two weeks all the routines will be Ladder styled. I know, I know I still haven’t updated the other pages to reflect this, but its the weekend now and I should be have some free time to get them updated ( between my studies for my Certified Personal Trainer exam! ). Either way, I’m sure, being the intelligent folks that you are, have figured out already what the Ladder styled routine is. Regardless, I’ll get the other pages updated.

Not too much else to say about the workouts today, other than I’m thoroughly enjoying them still. Nothing quite like getting wobbly legged from only moving around your own bodyweight – I love calisthenics! It never really quite catches me though until I get to the Toyota’s. The explosiveness of them really wear’s the hell outta my legs.

It was also nice to not have to ‘quit’ on the Hyperextensions. By ‘quit’ I’m meaning go back down the Ladder. I was able to keep them going for the full duration of the seven and a half minutes. It felt good, although the ninth and tenth set were all mental. My body was screaming for me to stop and take a breather, but I knew I could persevere through.

Stay Strong!

-B

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

  • 1 Back Lunge
  • 2 Back Lunges
  • 3 Back Lunges
  • 4 Back Lunges
  • 5 Back Lunges
  • 6 Back Lunges
  • 7 Back Lunges

_____________________________

One-Leg Romanian Dead Lifts:

  • 1 One-Leg Romanian Dead Lift
  • 2 One-Leg Romanian Dead Lifts
  • 3 One-Leg Romanian Dead Lifts
  • 4 One-Leg Romanian Dead Lifts
  • 5 One-Leg Romanian Dead Lifts
  • 6 One-Leg Romanian Dead Lifts
  • 7 One-Leg Romanian Dead Lifts
  • 8 One-Leg Romanian Dead Lifts

___________________________________________

Toyota’s ( Three second pause at the bottom ):

  • 1 Toyota
  • 2 Toyota’s
  • 3 Toyota’s
  • 4 Toyota’s
  • 5 Toyota’s
  • 6 Toyota’s
  • 7 Toyota’s
  • 8 Toyota’s
  • 9 Toyota’s

____________________

Hyperextensions:

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 9 Hyperextensions
  • 10 Hyperextensions

11th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s, & Hyperextensions

Another kick A workout today following along with the second day of You Are Your Own Gym. Hopefully tomorrow I’ll get some more time to get the Routines & Progress pages updated for the new stuff. Either way, I was sore as all hell today from yesterday’s workout, and I’m betting tomorrow will be the same. Been a bit since I’ve been sore like this and I LIKE IT!

Again, like yesterday’s workout, its Ladder styled. I’m sure you can figure it out by the rep’s, but like I said in the previous paragraph, I’m going to get some time tomorrow hopefully to update the other pages.

-B

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

  • 1 Back Lunge
  • 2 Back Lunges
  • 3 Back Lunges
  • 4 Back Lunges
  • 5 Back Lunges
  • 6 Back Lunges

One-Leg Romanian Dead Lift:

  • 1 One-Leg Romanian Dead Lift
  • 2 One-Leg Romanian Dead Lifts
  • 3 One-Leg Romanian Dead Lifts
  • 4 One-Leg Romanian Dead Lifts
  • 5 One-Leg Romanian Dead Lifts
  • 6 One-Leg Romanian Dead Lifts
  • 7 One-Leg Romanian Dead Lifts
  • 8 One-Leg Romanian Dead Lifts

Toyota’s ( Three second pause at the bottom ):

  • 1 Toyota
  • 2 Toyota’s
  • 3 Toyota’s
  • 4 Toyota’s
  • 5 Toyota’s
  • 6 Toyota’s
  • 7 Toyota’s
  • 6 Toyota’s
  • 5 Toyota’s
  • 4 Toyota’s

Hyperextensions ( Arms perpendicular to body ):

  • 1 Hyperextension
  • 2 Hyperextension’s
  • 3 Hyperextension’s
  • 4 Hyperextension’s
  • 5 Hyperextension’s
  • 6 Hyperextension’s
  • 7 Hyperextension’s
  • 6 Hyperextension’s
  • 5 Hyperextension’s
  • 4 Hyperextension’s
  • 3 Hyperextension’s
  • 2 Hyperextension’s
  • 1 Hyperextension
  • 1 Hyperextension
  • 2 Hyperextension’s
  • 3 Hyperextension’s
  • 4 Hyperextension’s
  • 5 Hyperextension’s
  • 6 Hyperextension’s
  • 7 Hyperextension’s