My progress through Convict Conditioning

[maelsukr Retired ModeratorPEGym EditorPEGym Hero Find all posts View Profile Close maelsukr]

Toad !!
I like your routine .
Makes me want to do my p90x again .

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Squats and leg raises + Ab work

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 10 1 legged box squats + 8 full pistols (10lbs ball)
Work set 2 : 20 1 legged box squats + 9 pistols
Work set 3 : 10 1 legged box squats + 8 pistols
Work set 4 :

leg raises
20 flat straight leg raises x 4

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Pushups and pull ups

Push ups
Warm up set 1 : 20 uneven pushups
Warm up set 2 : 20 uneven pushups
Work set 1 : 7 half 1 armed pushups + 10 close grips
Work set 2 : 7 half 1 armed pushups
Work set 3 : 7 half 1 armed pushups + 10 close grips
Work set 4 : 7 half 1 armed pushups + 10 close grips
Work set 5 : 7 half 1 armed pushups + 10 close grips
Work set 6 : 7 half 1 armed pushups + 10 close grips

Pull ups
Warm up set 1 : 10 close grip pull ups
Warm up set 2 : 10 close grip pull ups
Work set 1 : 7 uneven pull ups.
Work set 2 : 7 uneven pull ups
Work set 3 : 9 uneven pull ups
Work set 4 : 9 uneven pull ups
I found that my biggest problem was my grip slipping because my palms would get sweaty. I went out and bought some leather gloves and now my pull ups shot up to what you see here. Not bad eh?

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Yesterday was Leg Raises + Ab work and Bridges

Bridges
Warm up set 1 : 40 straight bridges
Warm up set 2 : 30 straight bridges
Work set 1 : 20 angled bridges
Work set 2 : 21 angled bridges
Work set 3 : 22 angled bridges
Work set 4 : 23 angled bridges
It's my hamstrings that are keeping me weak here. Normally I'm doing squats with my bridges, so that's probably why I haven't advanced past 15 in the past.

Leg raises + Ab work
Warm up set 1 : 20 flat straight leg raises
Warm up set 2 : 20 flat straight leg raises + 5 russian ballet leg thrusts
Work set 1 : 9 hanging frog raises
Work set 2 : 8 hanging frog raises + 8 reps on an ab roller
Work set 3 : 8 hanging frog raises + 8 reps on an ab roller + 20 janda sit ups

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Pushups and Handstands

Pushups
Warm up set 1 : 20 uneven pushups
Warm up set 2 : 20 uneven pushups
Work set 1 : 8 half 1 armed pushups + 10 close grips
Work set 2 : 8 half 1 armed pushups + 10 close grips
Work set 3 : 8 half 1 armed pushups + 10 close grips
Work set 4 : 6 half 1 armed pushups + 10 close grips
Work set 5 : 8 half 1 armed pushups + 10 close grips

Handstands
Warm up set 1 : 1 minute crow stand
Warm up set 2 : 1 minute crow stand
Work set 1 : 57 seconds wall handstand
Work set 2 : 54 seconds wall handstand
Work set 3 : 40 seconds wall handstand
Work set 4 : 40 seconds wall handstand
Work set 5 : 40 seconds wall handstand
Work set 6 : 30 seconds wall handstand

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Squats and leg raises

Squats
Warm up set 1 : 10 squats, 10 close squats
Work set 1 : 10 1 legged box squats + 11 pistols
Work set 2 : 20 1 legged box squats + 11 pistols
Work set 3 : 20 1 legged box squats + 11 pistols

leg raises
20 leg raises x 3

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Pull ups and Handstands

Pull ups
Warm up set 1 : 9 uneven pull ups
Warm up set 2 : 9 uneven pull ups
Work set 1 : 2 second 1-armed hold + 5 close grips + 5 uneven pull ups.
Work set 2 : 1 second 1 armed hold + 5 uneven pull ups
Work set 3 : 1 second 1 armed hold + 5 uneven pull ups
Work set 4 : 2 second 1 armed hold + 5 uneven pull ups

Handstands
Warm up set 1 : 1 minute crow stand
Warm up set 2 : 1 minute crow stand.
Work set 1 : 50 second wall handstand
Work set 2 : 50 second wall handstand
Work set 3 : 50 second wall handstand
Work set 4 : 50 second wall handstand
Work set 6 : 50 second wall handstand

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Pushups and Bridges

Pushups
Warm up set 1 : 20 uneven pushups
Warm up set 2 : 20 uneven pushups
Work set 1 : 9 half 1 armed pushups + 10 close grips
Work set 2 : 9 half 1 armed pushups + 10 close grips
Work set 3 :
Work set 4 :

Bridges
Warm up set 1 : 40 straight bridges
Warm up set 2 : 30 straight bridges
Work set 1 : 20 Angled Bridges
Work set 2 : 24 angled bridges
Work set 3 :
Work set 4 :

I didn't get to finish because I was interrupted by my... Um...girlfriend (?) coming over.

[paperchasin Senior Member Find all posts View Profile Close paperchasin]

Toadstool! Always love your posts, didn't know you had a workout log as well.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Pushups and Bridges

I was interrupted yesterday so I'm jumping into this again.

Pushups
Warm up set 1 : 20 uneven pushups
Work set 1 : 9 half 1 armed pushups + 10 close grips
Work set 2 : 9 half 1 armed pushups + 10 close grips
Work set 3 : 9 half 1 armed pushups + 10 close grips
Work set 4 : 9 half 1 armed pushups + 10 close grips

Bridges
Warm up set 1 : 40 straight bridges
Work set 1 : 25 angled bridges
Work set 2 : 26 angled bridges
Work set 3 : 30 angled bridges
Work set 4 : 30 angled bridges

[vulcan Retired ModeratorPE Gym EditorPEGym Hero Find all posts View Profile Close vulcan]

Impressive log toadstool. Ever tried L-sits in place of leg raises?

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

no, what are those?

EDIT: I just googled L sits and yes I can do them. In place of leg raises? Hmmm.... No never thought of it.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Try CC book 2.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

CC2 is for shotgun muscles, most of which you work out anyway while doing compound exercises. It was, in my opinion, a shameless ploy for more money.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

The twists and grip work are good IMO.I thought it was an important book.Personally, it helped me a lot.Not to mention the flag progressions.