Three In One Challenge, Week 5, Day 1: Changing It Up

After about 2 weeks of weird and funky stuff with my blog, I'm back baby (hopefully for good this time).

Without any further to do, let's check out some stat work:

Neck: 16"

Shoulders: 47.5"

Chest: 40.5"

Waist 3 inches above your belly button: 32.5"

Waist at your belly button: 32"

Waist 3 inches below your belly button: 34"

Hips at their widest point: 39.5"

Thigh 9 inches above the top of your kneecap: 23"

Thigh 6 inches above the top of your kneecap: 21"

Thigh 3 inches above the top of your kneecap: 17"

Calf at its widest point: 16"

Bicep (flexed) measure the widest point: 15"

Forearm at its widest point: 12.75"

Weight: 166 pounds

Body Fat Percentage: 5.1%

Gotta love that lighting

Thoughts: How do I keep adding weight, yet stay around the same body fat percentage?  I don't get it.  Ah well, who cares...

Today, I decided to completely change it up, and do a bodyweight "split style" routine.  A split style, for those of you who don't know, means working on one or two body parts a day, which allows for maximum muscle growth and strength.  I'm doing a routine that's based largely off of this book, entitled "Convict Conditioning."

Sexy photo

You might ask why I'm changing things up?  Well for a couple of reasons:

1.) I'm bored with my current routine.

2.) I'm in a movie!  I'm currently training for a movie called "A White Lie," which is currently in development.  For my part of the film, I have to be equally adept in the gym and on the dance floor.  For this role, I am gaining 10-15 pounds of functional, strong, dense muscle.  It's a good time.  For more information, please either message me or check out this website: http://www.sbfilms.webs.com/
Also, check out the Facebook page: http://www.facebook.com/SBFilms?sk=info
So for this, I'm doing a bodyweight training routine.  Because of this, I'm starting out slow, so I can help adapt my joints to the rigorous pounding that my body is going to endure through all of my training, which I'm insanely excited about.  Today's workout: back and legs

Here it is:

Vertical Pulls: 3 sets: 50/71/50

Shoulderstand Squats: 3 sets: 60/62/60

Various Grip Work

Here was my other workout: 3 circuits, focusing on form.  Each exercise, when applicable, was done with a count of 2 seconds up, pause, then 2 seconds down.  When I felt the form start to deteriorate, I stopped.  

Circuit 1:

Rack Row: 8/8/8

26" Box Jump: 8/8/7 (keep in mind that these were done from a full squat, or a squat where your butt is right up against your calves).

Circuit 2:

Wide Grip Pull Up: 5/5/5

Single-Leg Bench Squat: 5/5 : 5/5 : 6/6

Circuit 3:

TRX Row: 6/7/7

TRX Lunge: 8/8 : 8/8 : 8/8

Thoughts:

Vertical Pulls:

This is a preliminary exercise meant to get the back and biceps ready for the ultimate back exercise: the one-armed pull up.

Beginning...

Ending

Shoulderstand Squat: This exercise puts more emphasis on the upper body than the lower body.  However, this exercise is meant to focus on range of motion, or ROM of the legs, as with many functional moves (such as jumps or leaps) you have to go from a full squatted position.

I'm laughing at my pain!

Don't hit yourself!

Until tomorrow!