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

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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

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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
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22nd May, 2012 — Workout — Pushups & Leg Raises

Today’s workout is going to be the Pushup & Leg Raise Routines outlined in Convict Conditioning. I feel as though I’m ready for the Close Pushup’s ( Step Six ) in the Pushup Routine.

I’m keeping with my 120 second rest time between sets in the work set.I kind of got the order of things messed up, but the reps are still good =D

I like these Close Pushups, they are working my Triceps much more.

ROUND II

I only took 30 second rest’s between the sets in the warmup. Goodness missing a day of these has put me back it feels like. After the second set of the first work set, my abs were burning! 

Mistimed things a bit this evening, I’m going to have to cut it off or else I’ll miss my haircut! Tune-in to see how things are going for me tomorrow.

Warmup: Full Pushup

  • 20 Full Pushups
  • 10 Full Pushups
  • 10 Full Pushups
  • 20 Full Pushups

Set 1: Close Pushup

  • 5 Close Pushups

Set 2:

  • 8 Close Pushups

Set 3:

  • 10 Close Pushups

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Warmup: Leg Raises

  • 5 Leg Raises
  • 10 Leg Raises

Set 1:

  • 20 Leg Raises
  • 20 Leg Raises

Set 2:

  • 20 Leg Raises