5th of October, 2012 — Workout — Pushups & Hanging Frog Raises

Forgot to publish this on Friday! Hope you guys had a great weekend, check back for my workout this evening, as well as a video for Klaus to help with my Leg Raises!

-B

Sets 1-6: Jump Rope

  • 3 Min Jump  Rope

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Warmup: ‘Planche’ & Four-Count Full Pushups ( Both on Pushup Bars )

  • 12 ‘Planche’ Pushups
  • 12 Four-Count Full Pushups

Set 1: Full Pushups

  • 12 Full Pushups

Set 2: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3: Close Pushups on a ball

  • 12 Close Pushups

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Warmup: Hanging Knee & Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2: 

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises
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11th of September, 2012 — Workout — 1/2 One-Arm Pushups & Partial Straight Leg Raises

Don’t have much time this evening to write out my thoughts, but I will say the damn Partial Straight Leg Raises were much harder than I figured they would be. Was kind of shocked to say the least, that the max reps I could crank out was six!

A quick note on the 1/2 One-Arm Pushups, I’m still doing these with my legs out wide. I’m going to continue to do this until I can crank out 12 of them, then move my feet in. Going to prolong the Pushup progression, but what else do I’ve to do 🙂 ?!

Ah well, give me something to conquer now! Catch you guys tomorrow – Leave me something encouraging!

Sets 1-8: Jump Rope

  • 3 Min Jump Rope

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Warmup: Decline Wide Grip & Uneven Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 1: 1/2 One-Arm Pushups:

  • Six 1/2 One-Arm Pushups ( Left )
  • Six 1/2 One-Arm Pushups ( Right )

Set 2:

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

Set 3:

  • Seven 1/2 One-Arm Pushups ( Left )
  • Seven 1/2 One-Arm Pushups ( Right )

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Warmup: Hanging Bent Leg & Frog Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Frog Raises

Set 1: Partial Straight Leg Raises

  • 5 Partial Straight Leg Raises

Set 2:

  • 6 Partial Straight Leg Raises

Set 3:

  • 5 Partial Straight Leg Raises

7th of September, 2012 — Workout — Pushups & Hanging Frog Raises

HOLY CRAP HAVE I MISSED YOU CONVICTS – SUPER MOTIVATED TODAY!! My body’s not completely healed, still some knee & quad issues, but my mind’s been going crazy for working out. I trust you guys haven’t been slacking in my absence … right?! If so, today’s the last day for that!

As I just mentioned, my leg’s are still a bit screwy, so I had to wear my knee brace, and take it a lot slower than normal for my Jump Rope warmups. Nonetheless, I still cranked out an excellent workout today.

After the first set of Hanging Knee Raises, I was a bit skeptical if my lower obliques kinda got pinched by the seat belt during my excitement last week. Thankfully, the workouts today didnt work them too intensely, actually hardly at all. Either way, like I was saying, the first set of the Hanging Knee Raises made my abs burn much more than I had expected. I anticipated a bit of struggle for the workout today as its been a week since I’ve done anything intense. I did a few things during the week just to test the waters out, but today I felt as though I would be able to crank out a decent workout. All should be OK for starting back with the routine next week starting Monday.

As for the Pushups, nothing too crazy with those today. The combo of hanging for the abdominal workouts & the seat belt ( saving my life ) burns on my shoulder put a bit of a strain on it, so I didnt go for the normal routine. Just wanted to get 12 solid reps of various exercises, to get my body used to it again. Still pushed myself to a decent pump today. A little side note on the MAX Regular Pushups, I had tried to MAX out earlier in the week. I havent done my MAX reps since I’ve started doing Convict Conditioning, and I wanted to do a little workout without pushing myself too much – figured doing one set of MAX reps would be fun, and I wanted to see how much I’ve improved since my p90X days. I was able to crank out 55 Regular Pushups before my form started getting sloppy, so I was pretty happy with that I suppose – Not too shabby for training for strength / size gains instead of endurance as I had prior.

P.S. Dave my friend, don’t fret buddy I’ll get to those questions you asked on some of my other posts!

How’s your workouts been going?
Whats giving you motivation this week?
Likewise, is there anything that you feel is holding you back?

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Decline Wide Grip Pushups & Decline “Planche” Pushups

  • 12 Decline Wide Grip Pushups
  • 12 Decline “Planche” Pushups

Set 1: Decline Close Pushups

  • 12 Decline Close Pushups

Set 2: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3: Regular Pushups ( MAX reps )

  • 36 Regular Pushups

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Warmup: Hanging Knee & Hanging Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2: 

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

18th of August, 2012 — Workout — Pushups, HSPU, Leg Raises

Good Afternoon class, today’s lesson is going to be 1/2 One-Arm Pushups, Hanging Frog Raises, and I think I’m going to do some Half HSPU.

Starting things off with Jump Roping. Went and extra round today because I was really feeling the rhythm today.

I love the Leg Raises series, well the one’s where you’re hanging. I like having to keep my shoulders in the proper position while hanging.

Doing the 1/2 One-Arm Pushups are so hard! I got one more rep in on each arm the first set though, which is always nice. But I’m thinking these are going to be a slow progression! How bad A will it be though once I get to full One-Arm Pushups 🙂

The Leg Raises weren’t too much of a struggle today. I may have to get some weights, although the last three on the third set, did kind of get rough.

As for the HSPU’s it’s nice to actually start doing them, instead of just holding the Wall Handstand for so long. I’m hoping I’ll be able to do them without a wall soon, the balance seems to get better each time, so I’m fairly positive they will.

My shoulders are for sure getting a workout today. Feels good.

Sets 1-7: Jump Rope

  • 3 min Jump Rope

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Warmup: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )
  • 12 Decline Wide Grip Pushups

Set 1: 1/2 One-Arm Pushups

  • 6 Wide Feet 1/2 One-Arm Pushups ( Left )
  • 6 Wide Feet 1/2 One-Arm Pushups ( Right )

Set 2:

  • 7 Wide Feet 1/2 One-Arm Pushups ( Left )
  • 7 Wide Feet 1/2 One-Arm Pushups ( Right )

Set 3:

  • 6 Wide Feet 1/2 One-Arm Pushups ( Left )
  • 6 Wide Feet 1/2 One-Arm Pushups ( Right )

________________________________

Warmup: Hanging Bent Knee Raises

  • 12 Hanging Bent Leg Raises
  • 12 Hanging Bent Leg Raises

Set 1: Hanging Frog Raises

  • 12 Hanging Frog Raises

Set 2:

  • 12 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

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Warmup: 

  • 30s Crow Stand
  • 25s Wall Handstand

Set 1: Half HandStand Pushup

  • 6 Half HSPU’s

Set 2:

  • 6 Half HSPU’s

Set 3:

  • 7 Half HSPU’s

14th of August, 2012 — Workout — Leg Raises & Pushups

Woot Woot, Finally got the internet at the new place. So tomorrow I’ll be able to write out my thoughts, in real-time, as I workout!

I will say, today I moved onto the 1/2 One-Arm Pushups – What a change in difficulty that was! I had to do them with my legs out wide as the straight leg version was BBBrutal. I don’t mind though, because it gives me a new challenge to conquer 🙂

What did you do today solider? Leave me some comments!

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Hanging Knee / Bent Leg Raises

  • 12 Hanging Knee Raises
  • 12 Bent Leg Raises

Set 1: Hanging Frog Raises

  • 9 Hanging Frog Raises

Set 2:

  • 11 Hanging Frog Raises

Set 3:

  • 12 Hanging Frog Raises

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Warmup: Close / Uneven Pushups

  • 12 Declined Close Pushups
  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 1: 1/2 One-Arm Pushups

  • 5, 1/2 One-Arm Pushups ( Left )
  • 5, 1/2 One-Arm Pushups ( Right )

Set 2:

  • 5, 1/2 One-Arm Pushups ( Left )
  • 5, 1/2 One-Arm Pushups ( Right )

Set 3:

  • 5, 1/2 One-Arm Pushups ( Left )
  • 5, 1/2 One-Arm Pushups ( Right )

9th of August, 2012 — Workout — Pushups, Leg Raises & Pullups

Ok convict’s here’s what I cranked out today. Still no Internet yet so I’m posting from my phone. Check back tomorrow for thoughts & formatting.

What keeps you motivated my friends?!

-B

UPDATE:

Up at my other apartment this weekend, so I’ll have the internet and be able to write out some of my thoughts. I don’t have my backpack full of weights at my new apartment so for the warmup of Close Pushups I decided to do them with my legs elevated to make it a little more difficult. They were not really too difficult though, if I don’t get my backpack soon, I’m thinking about putting my legs up on a much higher elevated surface, as well as incorporate the basketball in. Then again, I might be moving onto the next step of the Pushup progression – the Half One-Arm Pushups. 

As for the Leg Raises I’m thinking I’m going to be moving on to the next step of Hanging Frog Raises. The Hanging Bent Leg Raises are not giving me very much difficulty. If anything it’s more of my shoulders that need strengthened.

The Pullup’s I kind of figured would regress a bit. While at my last place I was using suspended rings, and it was rather difficult to keep my arms in the Pullup position. The more towards the ends of the sets, the more my wrists would turn into a Chinup position. With the new Pullup / Dip station my boss gave me, I wasn’t too surprised to see my rep count decrease – temporarily. Nothing to worry about, as now my muscle development will be more aligned with my goals. Also, I will be using more of a wide grip on the Pullups ( until I get to the Close Grip Pullups ) because I want my Lat’s much larger and defined.

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

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Warmup: Close Pushups ( Decline )

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

_________________________

Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises

Set 2:

  • 12 Hanging Bent Leg Raises

Set 3:

  • 12 Hanging Bent Leg Raises

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Warmup: Jackknife Pulls

  • 12 Jackknife Pulls
  • 12 Jackknife Pulls ( Wide Grip )

Set 1: Half Pullups

  • 8 Half Pullups ( Close Grip )

Set 2:

  • 8 Half Pullups ( Close Grip )

Set 3:

  • 7.5 Half Pullups

 

4th of August 2012 — Workout — Pushups & Leg Raises

Moving to my apt today, so here’s what was accomplished before the move. Might workout again later today once I’m settled.

Have a nice weekend!

Sets 1-6: Jump Rope

  • 3 Min Jump Rope

Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 12 Hanging Bent Leg Raises

Set 2:

  • 12 Hanging Bent Leg Raises

Set 3:

  • 12 Hanging Bent Leg Raises

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Warmup: Close Pushups ( With Backpack full of 32lbs )

  • 12 Close Pushups
  • 12 Close Pushups

Set 1: Uneven Pushups

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 2:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )

Set 3:

  • 12 Uneven Pushups ( Left )
  • 12 Uneven Pushups ( Right )