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GREAT work.. I have had runs like this myself.. In fact I think one run I re comped like 16 pounds total after cruise..
keep up the great work.

I have a long ways to go to get to where you are with CC.
Pull ups are my nemesis im still working on step 3.

Bridges and Handstand pushups today..


level 2 crow stands ARE hard.. 22 second crow stand today.. almost intermediate level

Usually 3 sets of each exercise..

It is enough volume.. I get stronger and progress each week without straining myself. Not every week do you have to go all out to see good progress. My workouts last about 25 mins Id say including rest..

im doing " good behavior" 2 excercises 3 days a week

They did say that somewhere.. however.. I am fully capable of doing the exercises (and my back could use the help) so I am doing them.

besides I just looked at those exercises and I can already do hanging leg raises and close push ups.. I am just taking it slow through the first few levels.

Current levels pushups level 2 pullups level 3 situps level 2 squats level 3(level 2 seems horrible for my back..) Handstand pushups level 2(these are difficult) Bridges level 3 pretty much have been staying 2 weeks in each level (for the most part) the begining levels are fairly easy for me (levels...

If you start at level one and take it slow it looks like it will take a very long time to get to the advanced levels with the earlier levels not putting much stress on your body... Id say go for it..

doing me some Convict conditioning.. taking it slow(as slow as I can)starting on level 1 on all excercises.. moving on to level 2 on a few which will have made 2 weeks at level one at least for all..


Some of the exercises I will hangout at level one for awhile though.

changed my mind again.. going to body weight workout.. May even do Convict conditioning.. my joints need a rest..

since my knee still isnt cooperating I am ending this 3.0 lifting pattern and switching to a more traditional lifting pattern and doing DL as my primary lift instead of squats to see how it goes.. the other day I did BP 135 x5 155x5 175x1 Bicep curl 25 x5 30x5 35x5 40x5 45x5 tricep ext 55x5 60x5 65 ...

workout 8
dl static 455 x11 x9
went to do Squats and my knee didnt feel right so I stopped my workout there.

Weight is down to about 180lbs workout 7 Decline BP 295 x9 x15 secs PR Rows 65 x6 x6 x6 x6 Dips BW x6 x6 x6 x6 Overhead Press Static 225 x15 235 x15 245x15 All PR Incline Curls 40 x4 x4 x4 x2 Overhead Tricep ext. 90 x4 x4 x4 x2 feels silly to be hitting this many PR .. every time I go I hit one..or ...

workout 6
DL static 425 x15 455 x9

squats 185 x10 x10 x10 x5
hamstring curl 110x 10x10x10x10

cut the workout short after that
my legs were killing me..lol

workout 5
BP Static 280lbs x10 x12

rows 60lbs x10 x9x9x8
Dips bw x10x9x8x7

Seated press static 205x 9 x12

db curls 35 x7
30 x8 x6 x4
Tricep ext 75 x10 x9 x7 x 6