Archives for the month of: August, 2014

Skipped a day because I didn’t want to be sore while my girlfriend was visiting.

Horizontal Pulls

1:13

Rest

1:7

Rest

1:20 Half Squats

Rest

1:15 Full Squats

Rest

1:20 Close Squats

I fell once. Thinking about it later I realized that I am trying to go lower than I need to in order to have an effect on my muscles. Getting to my heels isn’t having that big of an effect on my strength compared to just a solid connection between my thighs and calves. Going to change my form a little bit. I think my extra long shins also make it harder to balance in the Close Squats.

(Rest=3min)

Warm Up

1:20 wall-ups

Rest

1:15 wall-ups

Rest

Incline Push-ups(using gymnast rings)

1:40

Rest

1:15

Rest

1:15

Rest

Flat Leg Raises from the floor

1:20

Rest

1:15

I made progress on my abs exercises! However the frustration continues with my push-ups. This week the drop is due to some strenuous rock climbing I did with some friends on Saturday. I guess I can’t be upset if the reason is that I was having fun with old friends though.

Took 4g of Citrulline Malate in water before workout.

Crow Stands

1minute

20seconds

Short Bridges
2:50
1:35

3 minute rest between every set.

So I reached the progression standard on Crow Stands and will be moving up to Handstands against a wall. I am not certain now if I will stay on the handstand stage till I can do it without a wall or if I should move forward in the progression towards one armed handstand push-ups. If I can I am going to contact either a gymnast or the guy who gives certifications in this system and find out what they suggest.

The short bridges were super easy. I could have reached 3:50 but I felt myself getting a little sloppy with which muscles were doing the work and decided to save it for next week.

I read a textbook on Back Stability recently and tried applying the practice of abdominal hollowing at 30%. I immediately noticed a change in which muscles were being recruited. A shift from disorder to a concentrated effort of my glutes and lower back. It was very nice.

I have used Citrulline Malate before and LOVE it. It is a very simple supplement with a wallop of benefits to both the workout and recovery. The last time I used it I never got sore yet constantly added to my sets. It was great. So it is nice to go back to using it.

Due to traveling and wanting to spend more time with my girlfriend before I left I missed my workout on Wednesday. It was worth having more time with her. ^_^

I wasn’t able to do nearly as many push-ups or leg raises as I expected today. I think the main reason is because I am visiting my girlfriend and so I already get a pretty good workout going out and doing stuff with her. Lets hope that is the reason, haha.

(Rest=3min)

Warm Up

1:20 wall-ups

Rest

1:15 wall-ups

Rest

Incline Push-ups(using gymnast rings)

1:40

Rest

1:25

Rest

1:18

Rest

Flat Leg Raises from the floor

1:16

Rest

1:11

 

Incredibly disappointing until I realized the reason was the fun I’ve been having. Hopefully next week I’ll return to my normal increases.

I am finally on my way back to college, which means I will have control over my diet and schedule once more. I am excited about this because hopefully my progress will speed up. For now, here is my last “vacation” measurements.

Total Inches: 181.5

Change: (.75)

Body Fat Percentage: 14.8

Change: (.5)

Body Weight: 192

Change: (2)

So, I lost a little muscle, but more fat. I think I lost weight in both areas because I was skipping breakfast for almost an entire week and that hurt my daily calorie load. However I also had some trouble managing my Diabetes and those high glucose readings might have caused the weight loss as well.

Since I am still on the first step or two of these progressions in Convict COnditining, I don’t really have a warm-up for Fridays. Perhaps I need to do some yoga those days. I do some light wrist stretches before the crow stands, though.

Cow Stands
45seconds
3min rest
30seconds
3min rest

Short bridges
2:50
3min rest
1:20

The bridges were easy, but still a nice burn. I am enjoying being patient and getting more out of these exercises.

1:20 wallpull
1.5 min
1:15 wallpull

Horizontal pull
1:12
3min
1:9
3min

1:20 half squat
1.5min
1:15 full squat
3min
1:10 close squats

Horizontal pulls continue to be one of the most frustrating exercises I have ever done. I got so excited that I had added 1 to my first set and felt like I could do more. Then the second set messed me up. I started out sore from my last workout and I think that is the culprit. The squats were nice. I liked the warm-up and stopping before I had reached a limit. My knee feels a little off though. So when I return to my apartment I will start wearing my brace for squats.

I have not been having the same umph to do Yoga like I used to. The issues with not doing yoga is that yoga was my warm-up for my workouts later. I do not like warm-ups. They seem like a waste of time to me. However, with deeper thinking and some insights I have had while listening to my current audiobook, I have changed my mind.

Warm-ups seem like a great idea not only because of the neural and anti-injury aspects, but also because they allow me to squeeze even more progress out of each workout. So I am going to start adding some warm-ups.

20reps Wall Push ups
1.5minutes rest
15reps Wall Push ups
3min rest

Incline Push-ups
2:40
3min rest
1:20
3min rest

Flat leg raises from floor
1:20
3min rest
1:10