Workout 3

Todays workout!

Wall Pushups:

1 x 50
1 x 50
1 x 50

Notes: 5 min break between sets.


These are surprisingly challenging as you get into the higher volumes, I definitely felt a burn around my shoulders and arms. I probably went a little quicker than I should have but I wasn't exactly speeding.

Even tough I hit the progression standard I think it's worth doing these for at least a couple more workouts

Goal for next workout: Slow down to a strict 2-1-2 cadence

Knee Tucks:

1 x 20
1 x 20
1 x 25

Notes: 4-5 min break between sets.


Another surprising challenging exercise. I got nowhere near to the progression standard of 3 sets of 40. My form was ok I think, I felt a small amount of pressure around my lower back and there definitely seemed to be a limited range of movement in my legs as I pulled them towards my chest. Thinking about it now I think my hands were possibly too far back and offering too much support. I'll try and check that for next time.

Goal for next workout: 3 sets of 25, strict form

Workout 2

Today I only managed a couple of sets of bridges. I chickened out of the handstand...

Short Bridge:

1 x 20
1 x 20

Notes: These seemed easy enough until I got into the last 5 to 7 reps when it felt like my hamstrings were tightening up and even cramping.

Wall Headstand:

0 seconds

Notes: I tried half heartedly a couple times to get my legs up off the ground but in the end it just didn't feel right. It's true I have limited space and if I do fall I'll risk injuring myself on a piece of furniture but really it's a bit more than that.

Being upside down is surprisingly disorienting and unstable!

However I take some solace directly from the pages of Convict Conditioning:

"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."

Who am I to argue?

Although I probably should have read that before trying...

Posture Correction

I'm glad I took those photos yesterday. I knew I had some defects in my posture due to sitting too long at computers, slouching and the like but this really brought it home to me.

Having done a little research it appears I have quite the laundry list of posture defects. Starting from the top:

1) Head forward

Also known as Kyphosis where the neck is angled forward instead of pointing up vertically

2) Round Shoulders

The shoulders slump forward instead of being aligned properly behind the 'centre-line' of the body

3) Lower Cross Syndrome

Also known as Anterior Pelvic Tilt, where there is an excessive curve in the lower back and the pelvis is tilted forward

To a less obvious extent it seems that I may also have uneven shoulders and hips where one side sits higher than the other.

I'm going to do a little more research and look at what exercises I can do in tandem with convict conditioning to help me correct all these imbalances.

I've also ordered a posture support which should help me maintain correct posture when I'm not exercising.  I'll talk more about that when I receive it.

In the meantime, these are some of the links I found in the course of my research for those that are interested:

https://www.bodybuilding.com/content/posture-power-how-to-correct-your-body-alignment.html

https://www.youtube.com/watch?v=TQqgf8kB6R8

https://www.youtube.com/watch?v=htuCUJmfsdw

Photos - Week 1

I thought twice about sharing these, but I thought this would be the best way of keeping track of my progress.

I'm in relatively good shape for a 43 year old man but we can see here, especially in the side views that there are notable posture issues. I hope that CC can help me start to correct that.

First workout complete

First workout complete. Seemingly simple exercises but deceptively tricky to complete with correct form.

Shoulderstand Squat:

1 x 10
1 x 15

Notes: I could have done more but decided to take it easy. I noticed some tightness in my lower back as I touched my knees to my forehead.

Vertical Pull:

1 x 20
1 x 20

Notes: I actually enjoyed this. I kept my shoulders tight and my chest out. Possibly went a little too quickly but that's fairly easily addressed.