Tuesday, November 5, 2024

Week 2 Recap and Progression - Convict Conditioning New Blood - 11/05/2024

Week 2 Recap and Progression - Convict Conditioning New Blood - 11/05/2024

Everything felt really great this week.  I've been eating more during the day with a protein drink and fruit juice every three to four hours.  I feel really really strong, much more so than when I just fasted instead of under-eating.  I also no longer drink energy drinks and just have a large cup of coffee in the morning.  This cut my daily caffeine consumption from 600 - 900 to 230 a day.  My squat mobility is feeling great and I am slowly regaining my ability to do decent seated twists.  My bridging is also improving drastically.  So far, the most difficult exercises have been the shoulderstand squats (due to my gained weight over these last few months) and calves have been challenging.  I'm definitely gaining a lot of training momentum by not obsessing over the details.  If I have a long day at work or am extremely exhausted, I just skip training that day.  In the past, I would restart my whole plan or just choose a different program entirely.  No longer.

  • Push-Ups
    • Incline Push-Ups
      • 3(12)
        • 3(18)
  • Pull-Ups
    • Vertical Pulls
      • 3(20)
        • 3(30)
  • Squats
    • Shoulderstand Squats
      • 3(12)
        • 3(15)
  • Leg Raises
    • Flat Knee Raise
      • 3(12)
        • 3(15)
  • Fingertip Push-Ups
    • Wall Fingertip Push-Ups
      • 3(5)
        •  Kneeling Fingertip Push-Ups
          • 3(5)
  • Grip
    • Bar Hang
      • 4(20 sec)
        • 4(30 sec)
  • Calves
    • Bent Leg Calf Raise
      • 3(20)
        • 4(20)
  • Elbow Levers
    • Push-Up Plank
      • 6(10 sec)
        • Classic Plank
          • 6(10 sec)

7 - Convict Conditioning New Blood - Off - 11/05/2024

7 - Convict Conditioning New Blood - Off - 11/05/2024

Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into another room with pull-up bar
  • Passive Bar Hang

Monday, November 4, 2024

6 - Convict Conditioning New Blood - Elbow Levers - 11/04/2024

6 - Convict Conditioning New Blood - Elbow Levers - 11/04/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Elbow Levers
    • Push-Up Plank
      • 6x10 sec
Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into other room with pull-up bar
  • Passive Bar Hang

Sunday, November 3, 2024

5 - Convict Conditioning New Blood - Pull-Ups/Fingertips/Grip/Squats/Calves - 11/03/2024

 Convict Conditioning New Blood - Pull-Ups/Fingertips/Grip/Squats/Calves - 11/03/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Pull-Ups
    • Vertical Pulls
      • 3x20
  • Fingertip Push-Ups
    • Wall Fingertip Push-Ups
      • 3x5
  • Grip
    • Bar Hang
      • 4x20 sec
  • Squats
    • Shoulderstand Squat
      • 3x12
  • Calves
    • Bent Leg Calf Raise (Hands Against Wall)
      • 3 x 20
Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into other room with pull-up bar
  • Passive Bar Hang

Saturday, November 2, 2024

4 - Convict Conditioning New Blood - Elbow Levers - 11/02/2024

4 - Convict Conditioning New Blood - Elbow Levers - 11/02/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Elbow Levers
    • Push-Up Plank
      • 6x10 sec
Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into other room with pull-up bar
  • Passive Bar Hang

Thursday, October 31, 2024

3 - Convict Conditioning New Blood - Off - 10/31/2024

 3 - Convict Conditioning New Blood - Off - 10/31/2024

Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into another room with pull-up bar
  • Passive Bar Hang

Wednesday, October 30, 2024

2 - Convict Conditioning New Blood - Elbow Levers - 10/30/2024

 2 - Convict Conditioning New Blood - Elbow Levers - 10/30/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Elbow Levers
    • Push-Up Plank
      • 6x10 sec
Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into other room with pull-up bar
  • Passive Bar Hang

Tuesday, October 29, 2024

1 - Convict Conditioning New Blood - Push-Ups/Fingertips/Grip/Leg Raises/Calves - 10/29/2024

 Convict Conditioning New Blood - Push-Ups/Fingertips/Grip/Leg Raises/Calves - 10/29/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Push-Ups
    • Incline Push-Ups
      • 3x12
  • Fingertip Push-Ups
    • Wall Fingertip Push-Ups
      • 3x5
  • Grip
    • Bar Hang
      • 4x20 sec
  • Leg Raises
    • Flat Knee Raise
      • 3x12
  • Calves
    • Bent Leg Calf Raise (Hands Against Wall)
      • 3 x 20
Pre-Bed Stretching and Mobility (Workout Day)
  • Trifecta (20 Second Holds)
    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Hold
Crawled into other room with pull-up bar
  • Passive Bar Hang

Week 2 Recap and Progression - Convict Conditioning New Blood - 11/05/2024

Week 2 Recap and Progression - Convict Conditioning New Blood - 11/05/2024 Everything felt really great this week.  I've been eating mor...