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    Convict Conditioning Log

    Uploaded by

    alxfromplanetx
    This document contains records of body measurements, weigh-ins, and progress in a workout routine from 2014-2015. It includes tables with measurements of body parts from 2014 to 2015, monthly weights from 2014 to 2015, and records of completed workout sets over multiple dates including exercises like pushups, squats, and pullups. The routine involves 9 steps and focuses on strengthening the back, hips, and waist through exercises like squats, leg raises, and bridges. It recommends mastering close squats and hanging knee raises before tackling bridges and close pushups before beginning handstand pushups.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Convict Conditioning Log

    Uploaded by

    alxfromplanetx
    1K views16 pages
    This document contains records of body measurements, weigh-ins, and progress in a workout routine from 2014-2015. It includes tables with measurements of body parts from 2014 to 2015, monthly weights from 2014 to 2015, and records of completed workout sets over multiple dates including exercises like pushups, squats, and pullups. The routine involves 9 steps and focuses on strengthening the back, hips, and waist through exercises like squats, leg raises, and bridges. It recommends mastering close squats and hanging knee raises before tackling bridges and close pushups before beginning handstand pushups.

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    This document contains records of body measurements, weigh-ins, and progress in a workout routine from 2014-2015. It includes tables with measurements of body parts from 2014 to 2015, monthly weights from 2014 to 2015, and records of completed workout sets over multiple dates including exercises like pushups, squats, and pullups. The routine involves 9 steps and focuses on strengthening the back, hips, and waist through exercises like squats, leg raises, and bridges. It recommends mastering close squats and hanging knee raises before tackling bridges and close pushups before beginning handstand pushups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    1K views16 pages

    Convict Conditioning Log

    Uploaded by

    alxfromplanetx
    This document contains records of body measurements, weigh-ins, and progress in a workout routine from 2014-2015. It includes tables with measurements of body parts from 2014 to 2015, monthly weights from 2014 to 2015, and records of completed workout sets over multiple dates including exercises like pushups, squats, and pullups. The routine involves 9 steps and focuses on strengthening the back, hips, and waist through exercises like squats, leg raises, and bridges. It recommends mastering close squats and hanging knee raises before tackling bridges and close pushups before beginning handstand pushups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 16

    2014

    Neck Shoulders Chest R. Arm L. Arm R. Forearm L. Forearm R. Hand L. Hand Waist Hips R. Thigh L. Thigh R. Calf L. Calf

    M e a s u r e m e n t s

    2015
    Neck Shoulders Chest R. Arm L. Arm R. Forearm L. Forearm R. Hand L. Hand Waist Hips R. Thigh L. Thigh R. Calf L. Calf

    Weigh-ins
    2014
    January July February August March September October April November May December June

    2015
    January July February August March September October April November May December June

    Progress Chart
    Step 1 Pushups Squats Pullups Leg Raises Bridges Handstand Pushups Grip Fingertip Pushups Calves Neck Lateral Chain Step 2 Step 3 Step 4 Step 5 Step 6 Step 7 Step 8 Step 9

    Date:

    Step Step

    Obs: Obs: Set 1 Obs: Set 1 Set 1 Set 1 Set 2 Set 2 Set 2 Obs: Set 3 Set 3 Set 3 Set 2 Set 3 Obs: Set 1 Set 1 Set 1 Obs: Set 2 Set 2 Set 2 Set 3 Set 3 Set 3

    Step Obs:

    Obs:

    Date:

    Step Step

    Obs: Obs: Set 1 Set 2 Set 3

    Step Obs:

    Set 1 Set 1 Set 1 Obs:

    Set 2 Set 2 Set 2 Obs:

    Set 3 Set 3 Set 3

    Set 1 Set 1 Set 1 Obs:

    Set 2 Set 2 Set 2

    Set 3 Set 3 Set 3

    Date:

    Step Step

    Obs: Obs: Set 1 Obs: Set 2 Set 3 Obs:

    Step Obs:

    Set 1 Set 1 Set 1 Obs:

    Set 2 Set 2 Set 2 Obs:

    Set 3 Set 3 Set 3

    Set 1 Set 1 Set 1 Obs:

    Set 2 Set 2 Set 2

    Set 3 Set 3 Set 3

    Date:

    Step Step

    Obs: Obs:

    Step Obs:

    Set 1

    Set 2

    Set 3

    Set 1 Set 1 Set 1 Obs:

    Set 2 Set 2 Set 2 Obs:

    Set 3 Set 3 Set 3

    Set 1 Set 1 Set 1 Obs:

    Set 2 Set 2 Set 2

    Set 3 Set 3 Set 3

    Devote a good chunk of time working on your fundamental strength. Lots of focus on squatting and leg raises will strengthen the muscles of the back and hips, and make the waist more supple. By the time you have mastered Close Squats and Hanging Knee Raises (both Step 6 of each series), you'll be ready to start tackling the Bridge series movements.

    Beginners are advised to master Close Pushups (Step 6 of the regular Pushup series) before even beginning Step 1 of the Handstand Pushup series. Doing so will condition your hands, forearms and shoulder girdle to the rigors of supporting the entire bodyweight. Mastering Uneven Pushups (Step 7) will also strengthen the rotator cuffs and help to iron out any pre-existing shoulder problems before you attempt to support your entire bodyweight in the inverse position.

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