24th of February, 2014 — Workout — Bicycles, Hyperextensions, Hello Darlings & Swimmers

Bicycles:

  • 11

Hyperextensions with hands under chin

  • 7
  • 3 down

Hello Darlings:

  • 12

Swimmers:

  • 8
  • 7 up
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14th of February, 2014 — Workout — Wide Grip Pullups, Rows, Sandbag Curls & Lawnmowers

Convicts!

It was above freezing today and it felt so good to get out and toss my rings up on some trees again ūüôā HOT DAMN I miss that. On a side note, I forgot to zip up my pocket with my phone in it and it fell in the snow pile, which sucked because I had to dig it out haha. About half a foot of fresh powder dropped last night. Ah well.

The Wide Grip Pullups & Rows were outside so I only had a two minute rest time between sets for those as it was a bit chilly out. The rest of the sets were a three minute rest period.

STAY STRONG!

-B

Wide Grip Pullups:

  • 10 Wide Grip Pullups
  • 10 Wide Grip Pullups
  • 7 Wide Grip Pullups

______________________________________

Rows:

  • 10 Rows
  • 10 Rows
  • 10 Rows

______________________________________

Sandbag Curls:

  • 5 Sandbag Curls
  • 4 Sandbag Curls
  • 3 Sandbag Curls

______________________________________

Lawnmowers:

  • 10 Lawnmowers ( Left & Right )
  • 10¬†Lawnmowers ( Left & Right )
  • 10¬†Lawnmowers ( Left & Right )

10th of February, 2014 — Workout — Military Presses, Diamond / Wide Grip Pushups & Seated Dips

Crazy Convicts,

What happening homies? ¬†I know you’ve missed me, how’re y’all doing? I had a busy past few days, hope you got your workouts in!

STAY STRONG!

-B

Military Presses:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7¬†Military Presses

  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1¬†¬†Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4¬†Military Presses

_________________________________________________

Diamond Pushups:

  • 1 Diamond Pushup
  • 2 Diamond Pushups
  • 3 Diamond Pushups
  • 4 Diamond Pushups
  • 5 Diamond Pushups
  • 6¬†Diamond Pushups

  • 5 Diamond Pushups
  • 4 Diamond Pushups
  • 3 Diamond Pushups
  • 2 Diamond Pushups
  • 1¬†Diamond Pushup
  • 2 Diamond Pushups
  • 3 Diamond Pushups
  • 4¬†Diamond Pushups

  • 3 Diamond Pushups
  • 2 Diamond Pushups
  • 1¬†Diamond Pushup
  • 2 Diamond Pushups
  • 3¬†Diamond Pushups

  • 2 Diamond Pushups
  • 1¬†Diamond Pushup
  • 2¬†Diamond Pushups

___________________________________________________________

Seated Dips:

  • 1 Seated Dip
  • 2 Seated Dips
  • 3 Seated Dips
  • 4 Seated Dips
  • 5 Seated Dips
  • 6¬†Seated Dips

  • 5 Seated Dips
  • 4 Seated Dips
  • 3 Seated Dips
  • 2 Seated Dips
  • 1¬†Seated Dip
  • 2 Seated Dips
  • 3 Seated Dips
  • 4¬†Seated Dips

  • 3 Seated Dips
  • 2 Seated Dips
  • 1¬†Seated Dip

______________________________________________

Wide Grip Pushups:

  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 7¬†Wide Grip Pushups

  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1¬†Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4¬†Wide Grip Pushups

  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1¬†Wide Grip Pushup
  • 2¬†Wide Grip Pushups

5th of February, 2014 — Workout — Pistol Squats & Sandbag Squats, Side Lunges & Back Lunges, One-Leg Romanian Deadlifts & Prisoner Squats

Lets do this!

Another fun day to workout. Another kick A leg day, well I wouldnt really say it was kick A as it’s a bit too easy for me. Going to need to step it up.

STAY STRONG!

-B

Pistol Squats & Sandbag Squats ( Three second pause at bottom ):

Set 1:

  • 4 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

Set 2:

  • 4 Pistol Squats ( Left & Right )
  • 10 Sandbag Squats

_______________________________________________________________

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

Set 1:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

Set 2:

  • 4 Alternating Side Lunges ( Left & Right )
  • 10 Alternating Back Lunges ( Left & Right )

____________________________________________________________

One-Leg Romanian Deadlifts ( Four second pause at bottom ) & Sandbag Prisoner Squats:

Set 1:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

Set 2:

  • 4 One-Leg Romanian Deadlifts ( Left & Right )
  • 10 Prisoner Squats

 

 

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 ūüôā 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 ūüôā

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

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? ūüôā

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

29th of January, 2014 — Workout — Leg Lifts & Iron Crosses, One-Leg Hip Extensions & Supermans, V-Ups & Russian Twists

BAM BAM!! Time to crank this out!

It’s supposed to be a Pullup-ish type day but I got home too late to hang the ol’ rings outside as the suns down and its negative degrees again ūüė¶ I’ll do it tomorrow instead!

Todays workout was kind of lame honestly … I need my damn rings!

STAY STRONG!

-B

 

Leg Lifts & Iron Crosses:

Set 1:

  • 4 ¬†Leg Lifts ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

Set 2:

  • 4 Leg Lifts¬†( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

___________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

Set 2:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

__________________________________________

V-Ups & Russian Twists:

Set 1:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

Set 2:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )