31st of January, 2014 — Workout — Wide Grip Pullups & Let Me In’s, Let Me In’s ( With Pause ) & Let Me Up’s, Let Me Up’s & Let Me In’s ( Palms Up )

MY CONVICTS!

Another day in paradise for you folks right? I’m just psyched because ITS RING TIMEEE. We’re having a heat wave up north and its a whopping 38 DEGREES out right now. I’m absolutely working out in shorts and a tank top because I will get too hot and you dont want to be overheating while working out right?

Awesome workout though. My biceps and back are on fire! Guess that makes sense though because those are the muscles that are supposed to be getting the most workout right? 🙂

My buddies birthday so I’m off to make sure nobody dies tonight.

STAY STRONG!

-B

Wide Grip Pullups & Let Me In’s:

Set 1:

  • 5 Wide Grip Pullups
  • 10 Let Me In’s

Set 2:

  • 5 Wide Grip L-Sit  Pullups
  • 8 Let Me In’s

_______________________________________________________

Let Me In’s ( Five second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 8 Let Me Up’s

_______________________________________________________

Let Me Up’s & Let Me In’s:

Set 1:

  • 5 Let Me Up’s
  • 10 Let Me In’s

Set 2:

  • 5 Let Me Up’s
  • 7 Let Me In’s
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14th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

Hey Convicts,

( Written 09/16 )Kind of disappointed. It was another not so great weather day out again, thankfully it wasn’t raining though. I had logged my workout on my cell on the WordPress app, but I must’ve forgot to save the draft. I lost all the reps and any notes I had taken. Ah well, the only thing I know for certain was that I was able to get all the dips, and only eight and a half on the last set of Pulls. I also had a good day on the Handstand training, but again, I don’t remember!

You can’t change what you dont measure!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Work:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 10 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 8.5 Wide Grip L-Sit Pullups

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

12th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

My oh my Convicts,

Todays workout was awesome! Not only was I able to get my own routine in again & it was pouring out  ( which was super relaxing and a nice temp change ), BUT …

I FINALLY GOT 30 L-Sit Wide Grip Pullups!!!!!!! ( & 30 Dips ) !!!!!!

I’m so pumped. One step closer to getting the One-Arm Chinup!! Think Archer Pull’s are next, I’m going to have to check the progressions as its been months I’ve been working on these guys.

Sorry so short tonight, but I’ve some plans that are needing tending to, catch you guys on Saturday!!!!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support <– DAMMIT I FORGOT THESE TODAY!!!
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Work:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 10 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 10 Wide Grip L-Sit Pullups

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

10th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups

Hey Convicts,

Sorry about the formatting of the original post, I was using my cell while ‘out in the field’ training. Glad to be back to MY routine, as my previous post mentioned. Some numbers suffered, and others increased a bit, so I can’t be too upset. I can’t be upset either way, as I’m healthy enough to workout, so anytime I’m out there I’m happy! I also forgot all about my legs when I got home … Pretty lame if you ask me. That’s why I harp and harp about logging everything, if I had’ve had my regular log I would’ve noticed I forgot LEGS!

Anyway, like I said, it was awesome to get back to my routine. I was super focused and I love my workouts! I’ve goals I’m working towards and so should you. AND make sure you log it dammit! You can’t change what you don’t measure 🙂

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Work:

  • 16s Wall Handstand — 0s Freestanding
  • 20s Wall Handstand — 4s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 25s L-Sit ( On Rings )
  • 15s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 7 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

_______________________________________________________________________

 

4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips on Rings

Wide Grip L-Sit Pullups

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

Dips:

Set 1:

  • 9 Dips

Set 2:

  • 6 Dips

Set 3:

  • 5 Dips

__________________________________________________________________________

Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises


Set 1: Bulgarian Split Squats

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

Set 2: One-Leg Romaian Deadlifts 

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts  ( Right )

Set 3: Bulgarian Split Squats With Calf Raises

  • 10 Alternating Back Lunges ( Left )
  • 10 Calf Raises
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 4: Full Body Squats with Calf Raises

  • 10 Full Body Squats
  • 10 Calf Raises

Set 5: Bulgarian Split Squats

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

Set 6: One-Leg Romanian Deadlifts

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ( Right )

2nd of September, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Utilizing MovNat Techniques, Precision Jumping Utilizing MovNat Techniques, Transverse MovNat Techniques, Rows, Front / Back Levers, Calf Raises, Wide Grip L-Sit Pullups, Hand Walks, Dips, Tuck Planche Pushups

My Favorite Convicts!!!

How’re all you crazies doing? I know you’ve missed me, I havent been absent ( well with my log I’ve ). I did have a few days I missed writing things down, but I’ve been busy so its OK! I’m BACK! Oh and to you fellow American’s Happy Labor Day. Woot, a day off of work is never anything to complain about, especially if you use it to grill with the fam and get a solid workout in.

My workout progress has been a bit lacking as I’ve started a meetup group and have been doing group workouts using … you guessed it Calisthenics & MovNat training! I’m going for my certification in a couple weeks and couldnt be happier. Things are progressing in my pursuit of my dream of training others with Calis workouts & focusing on natural movement to accomplish those goals.

ANYWAY … hope you’re all doing well and progressing nicely, would be nice if you’d drop me a line or two with an update as I do care. Even if you’re struggling, leave me some love below, or contact me directly. I’m toying with the idea of some skype or remote training as soon as I’m certified, so keep checking back for updates as I’m sure I’ll be able to give you fine folks who’ve been following me for some time now, some sessions on the house 🙂

STAY STRONG!

-B

Cardio:

We ran .64 miles four times ( Two session of workouts ) for a total of 2.56 Miles … not bad!

______________________________________________________________________________________________

Leg Work: Bulgarian Split Squats & Box Jumps

Set 1: Bulgarian Split Squats

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

Set 2: Box Jumps

  • 10 Box Jumps
  • 10 Box Jumps

______________________________________________________________________________________________

Balance Work: MovNat Techniques


Set 1:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

Set 2:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

______________________________________________________________________________________________

Precision Jumping:


Set 1:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

Set 2:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique

______________________________________________________________________________________________

Transversing the Overhead Parallel Bars:


Set 1:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
  • Same deal, only using the MovNat Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

Set 2:

  • Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
  • Same deal, only using the MovNat Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

______________________________________________________________________________________________

 Rows & Advanced Front / Back Tuck Levers:


Set 1:

  • 8s Advanced Tuck Back Lever
  • 10 Rows

Set 2:

  • 10s Advanced Tuck Front Lever
  • 10 Rows

______________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

______________________________________________________________________________________________

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

______________________________________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 2:

  • Hand walk the length of the bar’s
  • 10 Dips

______________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 6.5 Tuck Planche Pushups

Set 2:

  • 5.5 Tuck Planche Pushups

16th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

HELL YEAH CALISTHENICSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Damn guys, I’m hoping you had as good as a workout today as I did! I beat todays workout down man, pushed myself and improved on almost all my numbers! I do love my rings workouts. As much as I like working out with other people, there’s something about working out solo in the woods with my tunes and thoughts. It’s an excellent stress relief, and I’ve always enjoyed being in the woods since I was a lil chap haha. Some people are afraid of them, but I love the peacefulness, and tranquility of being out in mother nature. It’s nice to disconnect yourself from everything even if its for a few hours each week. Being in the technology field for a profession ( for now! ) its a drain on me. I used to love it, and I still do to some degree, but its a bit much for me these days. I dont want to be connected to everyone all the time … /rant

Things are coming along slowly but surely in my pursuit of transitioning careers. I actually have 16 people who’ve signed up for my fitness meetup.com group. Slowly building my army of convicts! And just think, you were among the first to join in on this journey 🙂

I’m almost about to transition to the next phase of my Pullup journey. I was able to crank out 27 Wide Grip L-Sit Pullups on the Rings today! Getting that second set of ten was such a huge confidence and adrenaline booster. Feels good man!

Leave me some victories you’ve had this week and as always ….

Stay Strong!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Work:

  • 12s Wall Handstand — 2s Freestanding
  • 22s Wall Handstand — 3s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 8.5 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2: 

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises