American Parkour

Alright so I've been fairly active on this board for a few months now. I have also been into Parkour for quite a while now. I keep seeing people's training logs, and keep imagining myself creating one, but It just doesnt seem like the right time do start a log.

Oh well. Im starting it now.

A little bit about myself physically.
Height - 6'1"
Weight - 140
Age- 17 in 5 days
{EDIT 11.18} Age 17

I haven't really tested weight maxes in over 2 years.
However, I can do about 30 consecutive pushups and about 6 consecutive pullups and MAYBE 4 dips. Pretty lame. I can run quite fast but my stamina is terrible. My best run was 1.2 miles in about 6 minutes... and I have no idea how I managed.

Todays Diet.
A bowl of grapenuts for breakfast
A bag of munchies for a snack
No lunch
Salmon, rice, and Salad for dinner
Some candy
A half cup of oatmeal.
Oh... and a little less than half a gallon of whole milk.

Todays activities
20 pushups x 3 = 60
6 + 3 + 3 pullups
30 squats x 3 = 90

Current Goals.
Horizontal Flag
20+ second freestanding handstand
Muscle up
20 consecutive pullups
50 consecutive pushups
Being able to consistently run a mile
{Edit- More}Handstand from Planche
Flips {/Edit}

Trying to take it easy on my legs and my left wrist (shinsplints and something unknown)

Anyways, its not pretty, but its a start.

eat more protein...you are eating mostly carb.

only protein source you had all day was a piece of salmon...with rice >.<

I had some milk. :D. And I hate rice, so it wasnt very much rice. Like 1/4 cup cooked... maybe.

I eat a lot of Tuna... Ill just start eating a can a day.

your going to log your diet AND workout?

thats waaaaay to much memorization for me haha. but good luck, well be watching you!

Hah, its not a whole lot for me to remember. I dont workout that hardcore

Anyways.

Today's Diet
Big bowl of Cheerios
2 of Muse's Mini quiche's (Accidentally left my third one sitting on the counter when I left... I was so angry)
No lunch
Half a chicken Burrito bol from Chipotle
1 Pork Chop, about half a cup of green beans, and about a cup or a cup and a half of sliced fried potatoes.
1 medium slice of Caramel Apple Pie.
About 1/3 gallon of milk
Can of Tuna drizzled with EVOO

Today's Workout
7 pull ups
4 dips
Flag Practice

^ at lunch

6 + 5 + 4 pullups = 15 + 7 = 22
14 + 20+ 15 + 15 push ups = 64
Handstand practice plus about 4 HSPU negatives.

Think thats about it so far. I might go do some more pullups, pushups, crunches, or squats later. Maybe some practice jumping up my stairs.

Getting better with the protein :)

The big bowl of cereal made me wince, though :P

What is a better substitute for cereal then? I don't have a whole lot of time in the mornings. Would Oatmeal be better?

oatmeal with hardboiled eggs woudl be perfect.

You can hardboil a whole bunch of eggs -- like a dozen -- at the beginning of the week and eat 3 with oatmeal and you're golden.  Some berries if you like too -- BLUEBERRIES FTW  8)

Alright, Sounds good. Berries are expensive though. But... they are Ohhh so tasty.

I might just start waking up like 10 minutes earlier and scrambling some eggs as well or something.

Today's Diet
Breakfast
Large bowl of Capn crunch Fake (sorry Chris... no oatmeal and eggs this morning)
2 poptarts
Lunch
Medium sized Roast beef sandwich
Snack
Half a peanut butter and Honey sandwich
Dinner
Bowl of Macaroni and cheese
About 1/3 gallon of whole milk (im out now)
Dessert
Candy
Can of Mandarin Oranges
Snack
5 scrambled eggs (Currently consuming... just got a piece of shell)

Today's Workout
Lots of handstand and Flag Practice
20 x 3 pushups = 60
Ran 3/4 mile
6 HSPU negatives


Pretty terrible... I might do more later.... maybe

Oh Joy... today was rather... meh

Today's Diet
1/2 cup of oatmeal
4 eggs
1 poptart
-
Leftover Muse-quiche (Probably equivalent to about... 4 eggs worth? Hard to say, it was in a pan, I microwaved it and sprinkled some shredded cheese over it)
-
Very Large Peanut butter and Honey sandwich (Probably about 4-5 tablespoons of PB)
-
1 1/2 cup of some sort of beef (guesstimate)
Bag of Doritos
Blue Monster
Coffee
-
4 slices of Pizza from Pizzahut


Today was a long day... I might be forgetting a few things. Im not sure.


Today's Workout
My Pushup/pullup muscles are quite sore today, though, I did get some stuff in
Good handstand practice
About 15 6-8 second vertical flags (Attempted to lower) Each arm.

Took my siblings to the park, we played this game I made up for all of our benefit
When we were on our way there and back (its about 1/3 mile to the park) we had a race of sorts.
My sister (Age 6) got 9 jumps
My brother(age 9) got 7 jumps
I got 4 jumps.
(It went in rounds. My sister would Jump as far as she could 9 times, then my brother would go, then Me, and see where we were. Then we would continue)
We broad jumped about half the way to and from home.
All told, I probably got in about 100 broad jumps today.
(Does that even make sense?)

Thats about it, I think.

Oh, I suppose it might also help to mention that I am hoping to gain weight. I am quite thin (as mentioned in my first post..) looking to put on a few pounds (preferably muscle mass :D)

Anyways. Here goes the day.

I know I am going to forget a lot... Ive been a bit sick these past 2 days

Today's Diet
Large bowl of cereal (just didnt feel like making oatmeal)
Homemade Pizza (3 slices)
A few slices of Sharp Cheddar Cheese
*Crapload of nachos (Home-made: Chips, Ground beef, lettuce, black olives, black beans, shredded cheese, guacamole, sour cream, green chile)
Can of Tuna


*How much is a crapload? Its about a 9 inch plate stacked about 5 inches high with stuff)

Today's Workout
Found some bricks out behind my house... Precision time!

About 15 min precision practice (differing distances)
A few pullups
A few pushups

Worked on handstands a bit, Tried (and failed) to go from Planche to Handstand. Almost there



I am going to call today a rest day.

cool log man, keep it up. i'm glad to see your making the shift from cereal to to oatmeal and eggs. it's definately worth it, even if you have to get up a little earlier :)

Yesterday I got a little grounded for not blowing the leaves... retarded I know, but such is life eh?
Anyways, Here is my log for Yesterday. Today is my birthday, So im not sure if I will have time to post one up tonight, If not, then Ill post it tomorrow. Doubt it REALLY concerns anyone much though  ;D

Lets get to it.
11.17.08
Today's Diet
<In the morning I got up and ate a bowl of cereal because I really didnt feel like making anything. Then, about half an hour later, I said screw it and made some eggs.>
Bowl of Frosted Mini Wheats
4 Scrambled Eggs
2 pop tarts (I know they are terrible)
3 hardboiled eggs
1 1/2 slices of that nasty deli chicken,
1 1/2 slices of provolone cheese
A GoGurt. (Crappy Yogurt in a tube)
A few pieces of candy
1/3 Chicken chipotle burrito
1 can of red cream soda
3 pieces of French Toast, drenched in syrup.
2 cups of 2% milk (Not Ideal, not a big fan, but its all we had. Out of whole milk)
1/2 cup of oatmeal
3 Over Easy eggs, coated in shredded cheddar.


Again, I may have consumed a few other things, alas, My memory is not perfect.
Total of 10 eggs today. Jebus :D

Today's Workout
As always I practiced Flags at lunch, and a couple of handstands
Afterschool I did like 6 pullups, then attempted a onehanded pullup. It was like trying to pull down the tree. Epic Fail

Other than that, I dont think I did anything. Lame.

Log for 11.18.08 (The big 17... whoopdeedoo)

Today's Diet
1 bowl of cereal
4 scrambled eggs-
*2 pieces of bacon
*fried potatoes
*2 over easy eggs
no lunch
And for DINNER...
Nearly 1 pound (I weighed it) Steak... Ohhhh yum
Some russet potatoes
half a sweet potato
2 cups of whole milk
1 cup of squash
1 cup of broccoli
1 crescent roll
about 1 1/2 cups Icecreamcake. Homemade too.

Today's Workout
Consisted of the usual lunch and afterschool Flag and Handstand practice.
Few more failed attempts at a Planche to Handstand

Not much else. Guess I didnt need to come back that bad.

Today's Diet
1/2 cup Oatmeal
4 scrambled eggs
1 Banana
1 Liter of Coca~Cola (Thats terrible I know.)
1/2 liter of Mountain Dew (And you thought it couldnt get much worse)
Half a chipotle Chicken Burrito
A cup of Dr. Pepper (You found out it can)s
Las Delicias (Smothered Burrito, Cheese Enchilada, Tostada)
A cup Of Coca cola (So much worse)
2 Cans of Pepsi (So very much worse)


Today's Workout
Consisted of about 6 flag attempts
and about 5 handstands
and a bit of playing around on a parking garage


Today sucked. Too cold.

Didnt feel like posting a log for yesterday.
Here is today

Today's Diet
Today's diet was totally lame, I didnt get nearly enough to eat the entire day, spent it all hungry as all hell. Thats the main reason I hate being at my father's house, there's jack shit for food here. Anyways
--
Bowl of Cereal
A few grapes
No lunch
A cup of chocolate milk (2%, nesquick)
2 Taco's (hard shell wrapped in a tortilla coated with beans. Filled with ground beef, cheese, lettuce, tomatoes...
A small ice cream cone.

Im hungry :(

Today's Workout
Went to 5280 gymnastics today for 2 hours, worked bars, handstands, flips, some ring training (pullups, dips, etc)
Played around a bit.

I did my first HSPU yesterday (Three of them, actually) on the ground. I plan on making some parallettes soon, then I will work full ROM.
More on that in a bit.
Ive managed to get myself grounded on friday (Nice, I know), so I am only able to use the computer at school.
Here is my log for yesterday (Ive forgotten sunday)

Most of you will cringe at my diet.

Yesterday's Diet
5 scrambled eggs coated in cheese
1/2 cup oatmeal.
4- 8oz Go-Fasts
2 pieces of GoFast Gum.
Can of Monster
Chipotle Steak burrito
1 cup coca~cola
4 cups of whole milk
maybe 1/3 pound chicken
1/5 (ish) pound of some sort of nasty frozen steak
Bout a Cup of Broccoli
2 cups of Salad (Drenched in Olive Oil and Balsamic Vinegar)
3 cups (popped) of popcorn.

Sounds about right.
Yesterday's Workout
I FELT good after doing stuff...
~15 minutes handstand practice
3+1+1+1 = 6 HSPU
6+5+4+3+1+1+1+2 = 23 pullups
15 x3 = 45 close pushups.


Not actually that great... but hey. I was proud of my HSPUs!

12-1-08 Log

Diet
1/2 cup oatmeal
3 scrambled eggs
1 cup whole milk
2 pop tarts
1 banana
half a bag of Carmel Corn Quakes
1/4 chipotle chicken burrito
2 8 oz GoFasts
Imitation qdoba burrito, made by my mother (Beans, Rice, ground beef, cheese)
1/2 gallon Whole Milk

Thats mostly it, methinks

Workout
I felt EXTREMELY weak for some reason. Not neccessarily sore, Just... weak. I could barely hold a flag, I could only manage a few pullups, Pushups felt rediculously harder than they should have. Its like all of a sudden I gained 20 pounds or something.
Anyways, it went something like this
Minimal Flag Practice at school
about 10 minutes total handstand practice.
about 10 pushups.
3 weighted pushups (About 30 pounds)
5 or so pullups
3 HSPU's
2 dips

Pathetic

Injury?
I think my knee may be injured. Yesterday it felt really weak as well, and a bit sore.Today (12-2 as of filling out the log for yesterday)I was walking up the stairs, and when I twisted my foot to turn, it felt like something tore in my knee, and now it hurts.

Dammit!

Its been a while since Ive posted, due to a combination of things...
Grounding (mainly) and the computerlab at school being down= no access to computer, till today.

The past week and a half or so that its been since I posted has been.. decent.
I havent trained a whole lot due to my knee (Going in for an MRI tomorrow, I believe it may be a torn Meniscus and I dont want to risk damaging my knee any more before I see what I need to do).
I've been doing conditioning though, and have started wrist strengthening (sortof like sledgehammer excersises but using an adjustable dumbell with a weight at one end... looks something like this  ----[|||]---().)
Diet has been alright, I seem to be gaining about a pound every 5 days or so, lean muscle.
I was sick a while ago (didnt eat for 4 days after hurling what had previously been in my stomach) so that was a bit of a setback towards my weightgain goal, but Im back up to where I was before now. I tried to GOMAD a while ago, but was unable to consume the entire gallon due to lack of time, mild lactose intolerance, and a whiny mother who insists that too much milk is bad for me. So its more of a HalfGOMAD for me, plus cheese :D. I love cheese.

I can do 2 pushups with my oldest brother on my back now, who weighs about 60 pounds. I hope to eventually be able to do it with all my siblings on my back (combined weight of about 130 pounds at 60, 40, and 30 pounds)
I can also do a few dips with my backpack on (about #10 or so, not too heavy).

I dont have access to a barbell, so deadlifts and the like arent options for me.
Basically, I remember from reading the How to construct a workout routine article that strength gain requires about 3 max weight reps, like 3 sets or something, correct? So is doing 3 sets of 3 pushups with my brother on my back helpful?
Oh yeah, Im going for strength now. (incase I didnt make that clear above)

I think that about covers anything worth noting (and a few things not)..

So... uhh, yeah. Thats all folks. I think. Maybe not. Oh well

So it wasnt a torn meniscus... it was Patellar Tendinitis. Too much use. Fah. I've rested it up sufficiently, I believe. Fridays Jam felt quite good.

Pulled off my first FrogStand Planche to Handstand on... Thursday, I believe. It was quite awesome.
Handstands are going well, I can hold them for about 15 seconds, though I have to move around quite a bit to remain on my hands.
My Broad Jump is as big as Xian's (And he says his is 9'5", so im going to go with that)
I hope to pick up SS sometime after christmas, start implementing that.
Practiced Flags on friday (A LOT), something I hadn't done in about 3 weeks due to the cold weather. The first few were awkward, but I got the rest (Vertical though). I think I need to work my Obliques more in order to be able to preform a horizontal Flag. Dunno How though.


Finally ungrounded, so I will be able to post more stats more frequently. As for this week, Ive got about 3 solid days of Training with the guys from Denver Family and a few others planned out, so I probably wont be doing too much extra conditioning

Today's Diet
4 eggs
1/2 cup of Oatmeal
2 Cups Whole Milk
5 eggs
2 oz cheese... ish
3 bowls of cereal
3 cups milk

Im having trouble simply consuming enough food to gain weight.

Today's workout
Training from 11 to about 5:30, Cat fountain and Belmar. Works for me. Im Tired now.


Any input?

pah bring a measuring tape hoe

I just need to find one that is drawn in the ground. I also need to find a good way to build up more leg power.

Hey man...

Don't push it with your knee.

If you feel like its OK to work with, give it two more weeks before going back to high impact exercises like jumps, landings, kongs, etc.  This stuff will REALLY hinder your recovery with patellar tendinitis and make it worse.  The pain signals usually are cut off about 2 weeks before total recovery.  Keep this in mind before you get right back into it or you will be on a rollercoaster of recovery with it for years.  Get this early and rest now...not for 6 months when it gets really bad.

Arghh. Alright. Stupid Parkour being so addictive

Im going to exclude Christmas Day from my log... Diet was fine, no real workout.


Woke up this morning with some leftovers from Yesterday, so I cooked myself up a pretty meal... not.
Today's Diet
Omelet
   5 eggs
   bout 1 oz of ham
   bout 1 oz of cheese
1/2 cup Oatmeal
2 Cups Milk

Cant recall eating lunch... though it seems I should have. 2 hardboiled eggs... not much. Mighta been more.

About a cup of Potatoes
Small steak
1.5 cups broccoli
2 cups milk

bowl of popcorn
3 hardboiled eggs
some candy

Todays workout
Well, I looked at the crossfit page for some reason today, told me to do 100 of Pullups, Pushups, situps, and squats for time. I made a vague attempt... Though not really timed and not well organized
In all
About 20 pullups (Kinda pathetic, Ive lost strength)
Probably 100 pushups spread throughout the day
about 30 situps
No squats, they hurt my knee.

Mehh...

Its been... what.. 2 days?
Well, I think im terrible at this game.
Ive been finding that im not really working out like I probably should. I do a few pushups here, a couple pullups there, stand up using one leg when I think of it, and it seems like im not really getting anywhere. I can hold a handstand now for a little bit, though I still have to move around on my hands quite a bit. I managed a HSPU a while ago, but haven't tried since I smashed my hand. I can manage just about everything again, but like I said, im not really sufficiently training and thus not really getting anywhere, muscle wise.

Yesterdays diet was lacking, (And by that, I mean i didnt get enough to eat, been feeling a loss of apetite recently)
Yesterdays workout was nonexistant.

Today's Diet went something like this...
Bowl of cereal in the morning
Handful of goldfish sometime later
Peanut butter sandwich
1 avacado
About a cup of macaroni and cheese
half a chicken/provolone sandwich. And not real chicken. Those nasty patties
1 cup milk
2 slices cheese

Today's Workout was also dismal, like most others
20 or so squats, trying to teach my little brother
20 or so pullups, spread out over the entire day.

In about half an hour I am going to try to do 75 pushups within... some random amount of time.


On the plus side, I did obtain myself a copy of "Starting Strength" and I will at least Read that.

When you lose motivation it is usually a good time to reevaluate your goals.  Do that, and form a plan of action.  Lets see if that helps with your motivation!

Okay. My previous goals looked like this.


Horizontal Flag--- Nowhere near.
20+ second freestanding handstand - Im at about 10 seconds tops, whilst moving quite a bit.
Muscle up - no
20 consecutive pullups - currently at about 5-6
50 consecutive pushups - currently at about 20-25
Being able to consistently run a mile - Nah
Handstand from Planche - Ive pulled it off like twice
Flips - No. not enough time spent in the gym


Which means I haven't made any of them.

My issue is more a lack of a set schedule, or something of the like. I have no semblance of routine, so I end up just sorta wallowing through the days, weeks, months.
Ive just gotta come up with a defined routine, or rotated routine.

Yeh your problem is focus.

Start by focusing on just ONE goal.  Maybe the muscle up since it has so much translation to so many things.  Focus on this goal intently.  Do muscle up work EVERY day.  Even if its just for 10-15 minutes.  Do a short warmup and your muscle up work and you will get it in no time.  Once you get this 10-15 minutes into your routine, it will be a lot easier to build onto this routine and work in other goals.

And Muscle up work is... pullups to the chest and dips, correct?

And negatives on the rings/bar if you can do them slow and controlled.

Been working handstands a lot, did my first freestanding handstand pushup today.
Also did about 100 flags today.

Today was an awesome Jam Downtown with some of the guys. Got a whole lot of practice in while we were showing off for a small crowd later in the evening.

Built a pair of parallettes yesterday, will start working them as soon as I am not too sore to do a single pushup (Might be a bit of exaggeration there)

Been encouraging my little brother to do pullups, currently he is barely able to do negatives. I hope to get him doing pullups within a few weeks. After that its Muscle up, and he starts training with me.

Today was good, in general. Lotta fun, felt good mentally, physically, spiritually, sexually... Oh... whoops... scratch the last one.

As far as diet goes, Ive been eating about 5-8 eggs a day, as well as a bowl of Oatmeal, drinking at least 4 cups of whole milk a day.

Im feeling good

Yesterday I played with my parallettes a bit, trying to see what exercises I could think of. Turns out, theres quite a bit... Ive found ways to work nearly every part of my body with them. From Handstand Pushups to Rail Squats, Dips to Balancing, Stalls to planches. Awesome, I love em. Cost me about $15 and an hour of my time.

Today I hope to get in at least 30 pullups and 30 dips., as well as manage a planche to handstand on the parallettes.

I learned a new trick!! Not really sure whats its called. Basically, you are on the ground, on your back, and you kick up to your feet without your back touching the ground... you have all seen it, I know...

Anyways, Thanks Derik for showing me how to do that, working on that was pretty much my cardio for today ;D.

I'm pretty sure it's called a kip up. but you're welcome! now remember: don't bend your knees!! :P you'll get more lift!

What happened to the diet log? ???

Personal Failure.

I haven't been consuming enough though, I dont think. Ill start that back up today.

Yesterday's diet was again, lacking, though I really cant remember all I ate.


Yesterday's workout was... mostly a relaxing day, practiced a few things like the Kip-up and some handstands. Did a few dips and attempted some L-sits on my paralletes, in addition to holding a few planches.  A few pullups here, a few pushups there, nothing particularly coordinated.


I think I will actually set some goals for today

6 + 6 + 6 Pullups = 18, + 2 for fun = 20 Pullups today
20 + 20 +20 Pushups = 60 + 15 somewhere = 75 pushups
30 + 30 + 30 Squats = 90 + 10 = 100 squates
4 + 4 + 4 Dips = 16 + 4 = 20 Dips

10 minutes handstand practice.
4 total minutes planche practice


There... thats my goal for today. Ill let you know later if I actually did it.

Today's Diet
About 5 eggs in the morning
2 cups whole milk
a Banana
One Baked potato (Smothered in sour cream, butter, cheese, and black olives) Ohhh yeah. So bad, but so good
A couple Rice Krispies treats
3 beef tacos
2 cups milk
an apple


I think thats all I ate. I seriously need to just find something CHEAP to munch on all day, high in calories and all that.

Today's Workout
Pretty much none. About 5 attempted handstands, a few attempted kip-ups.

Today's Diet (So far)
5 Eggs with about an ounce of cheese on top.
3/4 cup oatmeal
Just under 2 cups of milk
XingTea (GreenTea)
about 3 cups of Pasta and 2 strips of chicken
2 cups of milk
1 can of tuna with about a tablespoon of EVOO spilled inside,
2 cups Arizona Tea
2 slices of Cheese

Today's Workout (So Far)
5 x 3 pullups on the bus stop = 15 pullups

Kudos for keeping the log up for this long - and great job on all the progress.

After reading through - what jumped out at me is all the eggs.  5 Eggs in a day is way too many (if you are eating the yolk from all of them). The cholesterol is what makes it bad.  My suggestion, eat 2 whole eggs, and just the whites from the last three. Still get the protein, but lose some of the cholesterol.

Im 17 man, and the cholesterol from eggs isnt that bad. It is actually necessary for testosterone production. I was blessed with a metabolism like a garbage disposal, it takes just about anything and doesnt complain... Except milk, which I can only consume about 4 cups a day of else Lactose Intolerance kicks me.

Hehe, I've done a pretty pathetic job of keeping up this log, but thank you, and your suggestion is much appreciated.

Todays Diet
5 eggs, coated in cheese
2 cups whole milk
1 GoGurt (ewwww)
Chicken Breast
Noodles (Pesto Cavratti or something from Noodles)
Sauce
Large GoodTimes SpoonBender... ooohhh healthy healthy
1/2 cup Cottage Cheese
1 Gogurt
2 cups milk
handful of Crasins.

Today's workout
about 4 hours of Jammalicious fun with the D-Fam.
About 30-50 Vertical flags with slow lowering.
Many Cats, and cats to cats, and cats to cats to cats to cats and back to cats at the legendary CAT FOUNTAIN.
Some Strange Broads
And then I jogged on and off (mostly off) for about an hour on my way home at night.

Saturday was pretty much Rest
Sunday (Yesterday) I went and Filmed with Xian, got some decent training in as well.
Diet was pretty miserable. I went to Taco Bell and Jamba Juice.

Today was a Rest day. Diet was... not enough

Today's Diet
4 large eggs this morning
3/4 cup oatmeal
2 cups milk
Large bowl of Macncheese for lunch
2 Peanutbutter and honey sandwiches
Bag of Qdoba chips

Today's Workout
One that I am most definitely going to feel tomorrow
Did about 15 pullups in the morning and about 30 pushups

Went to COPK class... Fitness test (missed half of it)
30 pushups
50 situps
55 second wall handstand

Those above were the only ones I got.
After that it was back to the basics for a while, quite nice

Practiced Rolls, Got some good QM in, 360's.
Afterthat, the workout...
20 Pushups
20 squats
10 Pistols, each leg.
Bunch of Abs work... not really sure what it was. Hollow Rock or rocks or hollows or something like that. Rest position = not resting.

Then I went and played with the big kids. Vaults, precisions, yada yada yada.
All in all a good, brutal day.

you could have done more, you know.. you still had time... of all the classes I've seen, I'ven ever seen so many people just stop on the fitness testing... you should have gone 100% for the entire time to see where you really stand... and I'm sorry about traffic >.<

Badass, you actually went! Did you do broad jump measurement? haha fun isnt it.  ;)

Nope, Barely missed the Broad Measurement :(

Today was my first day of college, I dont even remember most of this morning, So... cant recall exact diet stuff, but I do know that I didnt eat much this morning (Just wasn't hungry).
Todays workout was a little Jam on campus...

But my knee hurts like a bitch. Ugh.

Rest Day today.


Oww Im sore. I haven't been Sore in a LONG time. Thanks Matt and Ryan! (Mostly Matt I guess, since it was his workout)


And my knee HURTS! I worked it too much these past few days, now its taking its revenge. I'm going to be out for a while.

So, Friday and today I was at a program called Balarat, basically, Highschool Counselors take 5th graders up to the mountains and teach them lots of things about Western History, Mining, tracking, etc. Ive been doing it for the past 2 years.

This means that Yesterdays and todays workout consisted of Many hours of Hiking through the mountains.

Im have to quit training for a while, I really hurt my knee a few days ago. No PK for me for at least 2 weeks. Its going to be hard. I should probably wait longer but I dont know if I can.

Successful Rest day. Ill start Upperbody work again tomorrow. Looks like its pretty much Upper body for the next couple weeks.

upper body goals?

Hmmm.

[Edit] Upper Body Goals during HealTime


20 pullups/chinups
20 dips
60 pushups
Planche to handstand
10 ground HSPUs
2 Parallete HSPUs
MuscleUp
The abs of a sex god. (This is a big vauge, I know :D)
[Edit]Adv Tuck Planche Pushups... we will say... 5

Got a lot of free time to read a good book on some good upper body techniques?

EDIT: This is the book I am referring to... http://gymnasticbodies.com/catalog/product_info.php?products_id=52

I always welcome the chance to learn anything.

So yeah, what's the book?

derf...my dumb ass posted it as an edit :P

Hmmm. Ill have to see if I can find it online somewhere.

Yay Another Rest day.

My shoulder hurts, and my knee hurts. I hope to get a compress tomorrow. I practiced handstands a bit, but they hurt my shoulder.

I need to remember that Hollow abs stuff I did back at the COPK class last week, My abs are just about the only part of me I can really train right now.


Also, I want to incorporate a morning and nighttime stretch (Night time as in just before I go to sleep) routine, but I really have no clue about stretching, despite reading a couple articles. Obviously I need to read more.

Does anyone have any good routines for a morning (Wakeup) and Night (bedtime) stretch? Also I might occasionally do one sometime during the middle of the day.

Today's Diet

Half a bowl of grapenuts. Im just not hungry in the mornings anymore.
A 1/2# cheesy bean and rice burrito from taco bell. Eughhhwww
about 3 ounces of ham and 2 cups of mashed potatoes.
2 cups whole milk

Will probably snack later as well. Will update

Today's workout
TKD Roundhouse kick & Demo Form 1 Practice.
10 x 3 pushups = 30 pushups (Close, Wide, and Diamond.)
2 handstand pushups (Felt weak)
Some small stretching.
20 x 3 situps =  60
20 jackknife sit ups
about a 60 second jackknife hold. Ish. I wasnt really counting.

Past few day's diets have seen a lot of cheese (and Cereal).

Past few day's workouts have been... pretty much none. It was balls cold and I didnt want to go outside to do pullups, plus my shoulder still hurts

Ive mostly been moping around about my stupid knee, Its busy hurting. GAH!


[edit] I forgot to mention what I did today. Today was a little better, I spent a lot of time working on handstands. Did a few time holds against a wall (48s, 23s, 46s, shoulder was buggin me a little bit, but i had to do SOMETHING) and practiced freestanding. Probably spent a total of 6 or so minutes on my hands today.

Massage and stretch on your off/rest days as much as possible. There is always something that can be done.

Yeah, I really don't know much about stretching. I try, but Im sure my methods are somewhat ineffective.


Today saw some frosted flakes in my stomach, (Yeah, Ive regressed a bit, diet-wise, eggs just dont appeal to me anymore, for some odd reason), nachos, a giant cinnamon roll, a burger, some croissants, a few strawberries, and 2 cokes.

Today's Activity
Climbed backwards up stairs from the bottom (Sorta like a ladder, it was open stairs) and did a few pullups.

And about 3 On-hands handstand practice minutes, as well as a few attempted and failed Planche to Handstands.

was that 1 armed handstands?  How long do you hold standard freestanding HS?

Oh no that actually said On-hands, meaning ACTUAL time doing handstands and not the gaps between.

I can hold a freestanding handstand for about 15 seconds (moving around quite a bit, stable I can only hold for 3-4 usually)

My one-handeds are still pitiful

Yeh I was going to say to not start working on OAHS until you can hold a freestanding solid for 45-60 sec.

You will get there man!  Keep up the good work and don't let an injury get you down!

Yeah. Its just kinda hard when you hobble past one of those really sexy rails, and think... "Oooohhhhhhhh, aawwwwww can't,"

Today's Diet
Horrible.

Half a bowl of oatmeal in the morning
2 bean burritos from Taco Hell in the lunchtime
and... what did I eat for dinner? Shit, I haven't eaten dinner yet!

Oh, I tried  Brusselssprouts for the first time today. Those are absolutely horrible!

Today's Workout
Taekwondo
8 laps around the gym
30 sec High knee in place running (Waist height)
30 sec jumping over partner (Who was on forearms and shins)
30 sec ab exercise (Partner stands above your head, grab their ankles and try to kick them in the face with your knees locked. They shove your legs down in various directions)
2 min reciprocation (Copying partner, who switches stances, moves back and forth, etc)
2 min "shoulder Sparring" (Attempt to touch your partner's shoulder)
about 10 minutes "Falling" practice. The front fall was foreign to me, I would try to fall (and land on my forearms and the balls of my feet) and just end up rolling.
Demo form 1 practice

All that, Times 2 (I went to 2 classes. My own, then the one after Derik's class... he decided to go twice and had me come too. We bailed just before conditioning though)

TKD Conditioning
25 x 4 situps
15 x 3 pushups plus about 3 HSPUs


Plenty of Handstand practice
Flag practice today (vert to lower)
Small Planche progress


I will more than likely work Handstands and possibly Planches tonight, Handstands are nearly a Habit for me.

Yesterday was mostly a rest day, I dont recall doing anything

Today's Diet
Bowl of Grapenuts or something in the morning.
2 handfuls of Cheese-its
A Tangelo (or something... looks like an orange)
Chicken Salad sandwich, White bread
Big Chunk of Cheese (2-3 oz maybe?)
4 eggs (with cheese on top as well)
1 cup whole milk
A few handfuls of Craisins
A few more handfuls of Cheese-its

Today's workout
Taekwondo Class (A side note, if you have firefox, type in taekwondo and if it tells you its spelled wrong, look at the correction options)
About 30 mintues of Cardio. (Technique drilling)
about 50 Lunges/ Snap Kicks.
Back Kick and Double kick practice.
about 30 push ups.

AAAANNDDD a successful Handstand Press!!! I have the strength part of it down, now its just the technique! Woooooohoo...

Injury Tracker
My knee hurts like a motherfucker. Sorry for the language, but that's the way it is. I took it WAY easy on the kicks when I used my right leg, just practiced the motion, no hard kicking with that leg.
My shoulder still hurts.

Today as of [edit]9.05

Today's Diet
2 bowls of Cheerios
2 oz cheese
Large handful of Cheese-its
1 cup whole milk
1 Toaster Strudel
ANother handful of cheese its
Rice and Sausage "Jambalaya My Ass"
Some candy


Today's Workout
Pyramid Chin-ups 1+2+3+4+5+6 = 21 + 6 = 27 + 6 = 33
15 second frog planche x 3
15 second tuck planche (My arms shake A LOT when I do a tuck planche, for some reason. I could have gone a bit longer but I was just seeing if I could do a 15s hold to move on to adv) x 3

Injury Tracker
Knee OWWWWWWWWWWWWWW shjasdasdasdasdhaeruilsehilfuhADILHlasdj,asdjkAGKASGDKGASDGH. That is how I currently feel about it.
ShoulderVery irritating, but not as irritating as my knee. Its more of a askldasdjklflkjhljkdhhhh....

That's a crap ton of...crap? Do you have any eggs in the house you can hardboil and take with you on the go or eat at any occurrence? I understand cereal, pastries, and grain loaded snacks are easy but they really don't fill you up and aren't helping you attain your strength related goals.

I want to see more protein and unsaturated fats; less grain and more whole vegetables! Step it up son!

Yeah I was doing better before, I just got really sick of eggs and not very hungry in the mornings, combined with not a whole lot in my house

So... Ive been mostly awake since 11.30 AM yesterday morning.

Diet wise... Naw.
 
Workoutwise...

Yesterday I did a bunch of pushups with this kid, and some pullups. Today I practiced Laches, handstands, a little planche stuff... not too much.

Yesterday I took a bunch of pictures of myself doing various upper body work (to sort of document where I am physically right now, visually)

Today's Workout
TKD.
45 min cardio and agility ladder training.
15 x 5 sit ups. = 75
10 x 6 pushups.(Wide, Clapping, Wide, Close, Diamond, Knuckles)  = 60
5 x 1 hand pushups, each hand.
Handstand press few times
A bit of Handstand Practice.
Tried a few flags on a tree.

Injury Tracker
Knee
Is still in pain even though I have not done anything on it for the past month or so.
Shoulder
Still hurts, but it is going away a bit.

liar  ;D

Liar? Dude... I haven't seen most of the family in like a month. And last saturday... the only thing I did was like 2 wall runs, the rest was all upper body crap (those shimmy's and climb ups and whatnot)

Oh okay lol i wasnt paying attention

Today's Diet
1/2 gallon SoyMilk (twas cheap at target!)
3 cups whole milk
1 cup apple jacks!
2 oz cheese
1 can of tuna with about a tablespoon of olive oil on top
1/2 peanutbutter & honey sandwich
2 taquitos (Nasty)
a few handfuls of cheese its.
1/2 cup oatmeal.

Today's workout
6 pull ups. Pretty much a rest day. Im going to go work Planche Progressions in a bit. I hope to reach straddle soon.

Wednesday, Thursday, and half of today I spent hiking up in the mountains, about 9000 feet. (Give or take a few hundred depending on where we were) Its a program I help with called Balarat, where 5th graders get to learn about the mountains and other stuff. Leadership, teamwork, blahblahblah.

Anyways. Thats where I was. I am not going to bother trying to recall diet for those days.
I am a bit dehydrated now.

I did get some good handstand practice in and one handed cartwheels, in addition to the Hiking.

... how's the knee after all that hiking?

Feels like its finally starting to get better. I am going to give it another 3-4 weeks before I'm back training though.

Made myself a smoothie yesterday
1 cup soymilk
1/4 cup whole milk
1.5 bananas
1 cup ice.
2 raw eggs


Turned out yum

Woke up sick today, so I ditched class

Today's Diet
1 Bowl of LIFE cereal in the morning
1 smoothie
    1 cup whole milk
    1 cup Ice
    1 Banana
    3-4 tablespoons peanutbutter (2 large spoonfulls. Was probably more
    2 raw eggs
Grilled cheese sandwich
Handful of cheeseits
3 taquitos
handful of chips
2 cups whole milk
Today's Workout
Blank.

Upper body imo   ;)     There's always something!

LIFE cereal, cheeseits, tacquitos and chips

I hurt inside.

I have been "working" upper body, Just not nearly as much as I should. Editing my log here in a sec.


I Physically hurt inside. As far as the LIFE goes, well... I just didn't feel like cooking this morning. The Cheezits... are... an addiction. But I ate them all, so, no worries about those anymore. Tacquitos make me gag.  And the chips were smothered in Nacho Cheese.

These little drinks Ive been making arent half bad.

Today's Diet

Small bowl of GrapeNuts
Shake/smoothiedrink

• 1.5 cups whole milk
• 4 Raw Eggs
• 1 cup Ice
• About 6 Tablespoons Peanutbutter (I dunno, but I put a couple huge spoonfuls in there)
• 1 Banana
• 1 Tablespoon Honey

1 can of Tuna drenched in Olive Oil (About a tablespoon)

I MADE DINNER!
Chicken Alfredo somethin!

• Rotini Pasta
• Chicken
• Red bell peppers
• Alfredo Sauce

Mmmm. I win!


Mmmmmmm....

Today's Workout
I got rather angry at my parents a few hours ago, so I went to a nearby park to work out a bit.

• About 100 ft of QM (ish... I dont really know, its just a guess)
• A total of about 20 pullups (Broken in to pathetic sets of 1-3, I couldnt muster much strength tonight
• About 30 pushups
• Dunno what they are called... where you have an obstacle slightly higher, and you push up to it (pushup position). About 20 of those on a park bench
• A few flags

Injury Tracker

Knee
Felt like it was doing better a few days ago... now it hurts again. Damn! Thought I was making progress sitting on my ass. URRHHHGGG

Shoulder
Still hurts when I lift my arm past horizontal, but Ive still been handstanding on it. Should probably stop that too.

6 tablespoons of what  ???

Also, do you have any protein powder lying around? Eggs are fine, but you're not getting too much protein out of them raw.

6 Tablespoons Cocaine. You know me. That sure is the stuff! (Thanks for catching that. I edited my log)
And no, I don't have any Protein Powder, else I would have put a bunch of that in there instead of the eggs.

As soon as I get a job, Ill be able to buy some. (along with go see a chiropractor, buy some new shoes, Get a new pair of Sweats, Buy some APK gear, and a whole lot of other things.) My job hunt is going miserably though. Ive sent in dozens of applications to different places,(not to mentions dozens more online apps) walked BACK in to some of them and checked to see if they had reviewed mine, called managers, and I haven't gotten a single call back. Not one. Not one interview, nothing. Maybe I should quit putting "I kill all of my fellow employees at every job I have" ::)

But seriously... Im banging my head in walls here. No training, poor workouts (Stupid knee and Shoulder), no Job, no nothing! Damnit! >:(


Deep breaths Jakeob... deep breaths....

Today's Diet
Bowl of Oatmeal Squares
5 baby carrots
A ziplock bag filled with chicken.
1 gogurt
2 cups whole milk
4 oz orange roughy
1/3 cup corn

Today's Workout
20 x 4 = 80 situps
25 x 2 = 50 pushups
Buttloads of Cardio (Ask Derik if you want exact details. We jumped a lot, weaved a bit, and kicked some)


Oh. I also nailed a PERFECT tuck planche to handstand while showing off to a couple of girls in TKD (We were talking about gymnastics, and she mentioned straddling into it, but I did Tuck)

I quite suprised myself.


Injury Tracker
Knee is beginning to hurt steadily more as time passes.
Shoulder showing no improvement. Possible degradation.

Today's Diet
1 Bowl of Oatmeal Squares
1 can of tuna with about a tablespoon of olive oil on top
4 oz cheese
1 slice of peach pie, with cool whip on top
small piece of lasagna
2 cups whole milk

possibly more, I may be forgetting things

Today's Workout
Good bit of Handstand practice, also a few handstand presses from Frog stand.

Injury Tracker
Knee
Hurts.
Shoulder
Hurts.

Plenty of Handstands today, some onehanded carts, and one broad.
Diet was not that great. I had some horrible sandwich and a couple cookies

Knee and shoulder both hurt a lot. The pain has had me in a bit of a foul mood these past few days.

Today's Diet
Lame.


Today's Workout
Some small handstand practice, and a couple attempted onehandedcartwheels

I also tried to do some flippy dealy... sideways.. I have no clue how it goes and never pulled it off. Oh well.

2 min Total Planche work.
10 pistols on my LEFT leg.

Injury Tracker
Pain as usual

I think it's best to lay off any knee and shoulder using exercises... it may put too much pressure for any recovery. After of about a week of not using those joints, you can assess if you've gotten better than before. If you've made an improvement then It'll be good to lay off until you don't feel any more pain. If the pain persists, ask your parents to go to the chiro with you. You should also be massaging your shoulders and knees as often as possible and apply ice if there's inflammation.

Good luck with your injuries! Because I know I still have mine from being idiotic a few months ago...

My parents wont take me to a doctor or chiropractor again, basically insisting that im full of shit. I haven't done anything with my knee in about a month, and the pain gets worse.  When I do things like handstands or carts, I am careful to land on my left leg to prevent damage to my right knee.
As far as my shoulder goes, well... The handstands and carts probably arent good for it.

So I picked myself up a little brace yesterday... which just hurts a lot...

HealTime. Hah, you playing a game or something? :D

The game rocks! I really seem to suck at it though. Oh well

Yesterday saw 30 pushups and a sore knee, as well as some pullups and Wall Scrubbing. 3,000,000 strokes with each hand. OR so it seemed.

Also, loads of Flags and a few handstands. Its funny. It seems whenever I practice my flags (Which is usually on 16th street mall, a long strip in the center of the city), I get a few people take my picture. There has got to be dozens of pictures of me floating around on the internet... woohoo.



Today was a rest day
Injury Tracker
Ive been wearing the brace a bit, it makes me knee feel a little better sometimes... sometimes. When its not chafing my skin. My shoulder is getting better I think, its just a little sore (but the sore feels more muscular rather than painful)

Hooo boy. 4 days since the last update.

Well... Ive done a ton of pushups since then... thats about it.
Diets have been decent... except today, I ate a triple stack at wendys... large fries and large drink. I felt awful afterward though.

Todays workout consisted of me moving furniture and boxes and crap. From about 10 to about 6.30.

First, we moved a bunch of furniture down a flight of long stairs (19, I counted) and into a truck, then all the boxes and other crap she had. Big truck.

Then, we unloaded it all and took it UP TWO flights of stairs. BIG furniture too.

So... That counts as.. what..? Endurance? General asswhipping? Sob-rights tomorrow? Im bleeding out of many particle board induced gouges and falling couch induced bruises. It's awesome. Good day.

Today's Diet
5 oz cheese
1 footlong subway Spicy Italian Sandwich
12 oz of steak
Plus handfuls of various things, but those are the notable ones :D


Today's Workout
Axe Kicking Boards. Lots of Rolling practice, including Dive rolls over multiple lined up people.
Also, I was the only person in my class who could 1inchpunch a board and break it. Take that mr beefy football player!
Also, apparently I am the only one who can handstand press. A breakdancer is the only one who comes close.
And Handstand pushups... there is one other guy who can do it.

So this part is probably worth noting in my log... I started a quest for 1,000 pushups In 72 hours (Thursday to saturday at midnight.)

Currently at 350/1000

Ack. So the 1k pushups dealie didn't work, i'm simply not at the point physically where I can pull it off in that short a time. I think I'm still recovering from it. Sheesh.

What else is there to say? Hmmm. I've been working my handstands, as of now Im at the point where I can stay in the air for a while, but I can only hold it stable for a few seconds on most tries. I have had a few significant holds, but not many.

Its time for a bit of an update

I seem to be gaining weight... which is good. It's definitely not fat.

Also, I have notice that I am not really getting where I want with flags. I don't seem to be progressing much. I think I need to target my core more. Anyone have any good suggestions to build a much stronger core, assisted by flag practice?

Handstands are starting to go well, like i said, I'm getting to the point where I can hold them for a few seconds fairly solidly. I practice them quite a bit every day. I am going to start trying basic walking and obstacle course work to supplement my training.

My lower body has been badly neglected, largely because I fear stressing my knee any more than is absolutely necessary.

I haven't been working pullups and dips as hard as I should, maybe a few a day, even some days without any, but I have been doing buttloads of pushups (yeah...worthless I know)

I haven't been working planches much either, but I can hold an Adv. tuck for about 2 seconds... though... my arms shake like hell. Even on the Tuck Planche, I can hold it for  10-15 seconds... but my arms shake like mad. Why?

Handstand press is getting better... I can do it the majority of the time (if I am fully rested, I can rarely do it twice)

A breakfast worth noting today, the best I have had in a long while
Today's Diet
1 cup Oatmeal with about 2 tablespoons of peanutbutter in.
2 over easy eggs
1 piece of toast.
2 cups whole milk.

Today's Workout
Blank as of yet... only just woke up. Will edit later/

On friday I went to this.... gym... and had a whole bunch of fun practicing flips and various things. We were presented with a challenge by the gym owner. 100 sumo squats or something with an 88 pound kettlebell would be rewarded with 1 month free open gym time. I tried... and failed miserably with about 20 max. Though I did try a few separate times... Still failure.

Anyways, that was fun.

Yesterdays diet was something that would cause Chris to cringe like a small child being attacked by a grizzly bear.  I ate SO much food. I mean, from about 2 to about 9, I was nearly continuosly eating fancy cheeses, delicious meats and shrimps and various other tasty foods for my grandmother's 60th birthday party, in which we secretly flew her siblings over from England to suprise her. It was pretty cool.

But back on track. Im sore as hell from those squatty dealies, mostly my shoulders, whichever muscles connect to my neck or some such. My legs are a bit sore as well, but that was in conjunction with a whole lot of other training. Anyways, it was quite fun.

Pulled off my first successful frontflip outside a gym yesterday... Granted, it was into snow, but hey!

Also... I can Muscle Up..

Alright so I have knocked out a few of my goals recently.  It was pretty weird, All of a sudden, I was able to handstand press and muscle up where I wasn't able to before. This happened a few days ago. What's also weird is that where I wasn't able to do a single handstand press just the day before, I was suddenly able to do 7 in a row. Do them all day without getting tired. Whats up with that???

So. Goals

Deadhang muscle-up. Though it looks like crap, I did it.
Handstandpress .  Rock Solid
Frontflips . Good on grass.


Today I ate a giant steak. It was great.

I will also workout soon, which will include lots of planche work and HS presses, as well as dips, squats, and some balance stuff.

So yesterday I decided to try one of the Crossfit benchmark women just to see how I would do. I tried either Chelsea or Cindy or some such... and the result was pathetic. I got through like four rounds out of about 30 before pooping out.

Chelsea
Each min on the minute for 30 minutes
5 Pullups
10 Pushups
15 Squats

Cindy
As many rounds as possible in 20 minutes
5 Pullups
10 Pushups
15 Squats


I probably could have done another round or two, but I gave up. Epic failure. Ill try again at a different one or maybe the same one again soon.

Im starting to feel motivation coming back again with the nicer weather.

I nailed my first outdoor flips today. Frontflips. I started out in my Taekwondo class, there is a thin pad for grappling and whatnot, we were having "open practice time", and I was chatting with this gymnast girl, (Oh man its depressing how much she puts me to shame) so we started doing things. She showed me how to do a front handspring, got it on my second try. It took me like an hour to build up the balls to just flip on the mat, she was doing crazy crap, it was nuts. I went for it right after she tried a front, and I hit it awesomely. So, naturally, I flipped a few more times until I began to run out of steam, then took some time to rest. I went to visit my old school later in the day, and busted out the frontflip a couple of times for my friends. Felt great.

Alright...

Todays Diet... For reference or some such
Bowl of POPS in the morning (I hate that stuff.)
Smoothie thinggy (about 3.5 cups of liquid total, made with about a cup of frozen fruit, few cups of orange juice, some yogurt)
Peanutbutter sandwich... probably about 6 tbsp of PB on it.
Handful of pretzels
Small coke from Chipotle
1 burger with 1 oz cheese on top
3 hot dogs with 2 pieces of bread.
can of tuna, in oil



I'm also looking more into starting SS, I have to see if it's something I can do in my garage, since there is a barbell in there, and we have about 200 lbs of weight or so. I just want to make sure I have someone who knows what they are doing teach me the lifts first, so I don't ruin myself. I'm sick of being scrawny, Im ready to be bigger.

or, if your not a fan of blueberries, get some halle berry.

Haha, that took me 2 days to get. "wtf is a halle berry? Never heard of that one. Must be some trippy tropical fruit."

Spent some time on Various forums, such as performance menu/catalyst, researching Mass Gain and SS stuff. Basically just came to the conclusion that I just need to stop being a pussy and start doing it. Im a little worried about doing the lifts, because of my knees, and because I don't really know how, so I'll probably end up reading SS like 4 times and watching videos before I actually start.... Or maybe I'll just start and blow out my knees. Who knows?

Im also trying to think of ways to pack in the calories. Drinking more than 3-4 cups of milk a day isn't really an option for me, but I can eat plenty of cheese and the like. Matter of fact, I have some with me in my bag and I'm about to cram some in my mouth. Need to start eating more. I thought about drinking heavy whipping cream, it was something I saw on the Catalyst forums somewhere, as well as sneaking shots of olive oil (my mom'd be piiisssed if she found out though, which means I'm only going to be able to drink one every couple of days.) I'm also just going to pour it on everything I eat. Tuna, salads, dinner, cereal, fruit... etc. Alright maybe not the last two, but you get the point.

Say goodbye to Skinny Jake, say hello to Average Jake, and prepare yourselves to meet Buff Jake, because this shit's getting serious!

I hope to gain at least 15 pounds by the end of july (so... about 90 days or so.), even if it is pure fat.

If you have any suggestions, I'll gladly take them.

Wish me luck boys and girls.

Jake,

If you want me to coach you on your form for the core lifts let me know.  I will be more than happy to meet you at APEX and show you how to properly perform and fix your lifts once they get barbells.  I could even go to whatever gym you are currently using to show you the lifts, if necessary.

If you want to gain weight eat a ton of nut butters...you can stock up on these at Whole Foods for not-too-much money.

Send me a PM or Facebook message and we can arrange for a time/date.  I would really have no problem coaching you on the core lifts.  We could get you to a respectable level of form on all the lifts within an hour.

Seriously? That would be awesome! I don't have a gym I use, I actually have a barbell with enough (I think) weight at my house, So I plan on using that for my lifts, but I would be excited to meet you at a gym somewhere to learn how to use it properly.

I added you as a friend on Facebook.

What kind of barbell is it?  Real deal olympic style or is it one of thoe wal*mart/Dick's style barbells?

I think matt will charge me gym-time if I train you there but i am sure we can work something out.  Get me an answer to the barbell question first and we will take it from there.

Ah... I have no clue. It feels fairly solid, but the ends spin. My GUESS would be wal*shit/Dicks style... Ill upload some pictures, which I doubt will help, but I dont know. Ill look up olympic style bars here in a minute, let you know how mine compares.


(After some research)
Ah... As far as I can tell, the specifications are all correct for it to be Olympic style, but I know nothing about bars.


Its about 7 feet long, weighs about 40 pounds, is shiny, has spinning sleeves which are about twice the size as the bar itself, feels solid.

sounds like you got yourself a good bar man - bumper plates or regular plates?

and do you have a squat rack?

Regular plates... and... I dont thing so. There is this large contraption with a bunch of stuff on it, but Its not a squat rack. It has little hook things on it though.

Could u load a bar on it and get under it for squatting?  Might not be too great though, since it doesn't sound adjustable...

May be best to wait until APEX has barbells and bumpers and we can work there -- but i would need to see how to work out the logistics.

Yeah, I can, but its on the inside of the cage, and it is adjustable, but I dont know if there is enough room. And I believe APEX does have a barbell.

I've been a bit to hard on my body these past few weeks, Starting to feel the effects. My shoulder is quite stiff, and I'm beginning to get a little pain in my knee again. Also, Im Popping and Cracking more than ever, and I feel like I really need to get in to see a chiropractor. I think a good Adjustment or something would do wonders for me.

Swim season starts soon, I'm a little disappointed in myself for not working out more and thus still being meth skinny. Too bad I won't be Unveiling a new body this summer. Bummer.

On another note, along with millions of other students, I'm graduating here this month. Senior checkout was last Friday, and though I've really been unofficially graduated since December (When I stopped going to HS and started going to College), it feels good to know I'm actually done with that crap.

I suppose That's all I really have to say for now.


This sounds more like a Blog than a Log, but eh .

i am going to beast coast then NC next week -- when that's all done im going to see if there are barbells at APEX and what kind of deal matt and I can work out.

I'll be in touch, man

SiiiiccckK!

Alright thanks a lot Chris. I'm quite stoked.
--

I'm going up to the mountains tomorrow with some of Denver Family/Flux, Paintball, etc, should be fun.

Spent the past 2 days doing manual labor.

Weighed myself today. 143. Sonofabitch. I've been trying to stuff myself like hell, too. I mean, Food, In my mouth, All damn day.

We cleaned out the garage, so my barbell and power rack (which we realized was built backwards... the retards) is actually usable now. I got bored any tested my bench max, for the hell of it.

My 1 rep Max is currently 140, which is right about my bodyweight, and I haven't really ever REALLY benched in my life... So... Not bad? Not great, but not terrible either, I dont think. I didnt try any of the other lifts, I dont want to test those until I'm sure I know good technique (Im sure my bench technique is horrible, but I'm terrified of blowing out my knees or some such)

Once I learn some of those other lifts though... You better watch out Christian, Cause Ill fucking destroy your jumps... you just watch... freakin tumor legs...

I went to APEX movement last night to have some fun, and fun was had indeed. I set a personal record of 9'5 for broad jump... sweeeet. Aiming for the 10' mark next, hopefully Ill be able to reach it within the next couple of months if I train hard.

Eighty 150# doors up 90 stairs = Brutality. I wouldn't have been able to do it were it not for PK training. So go PK training! The other guys I was working with were struggling hardcore, one guy dropped a door on his hand. But I did my share. All of it. Felt good. That was yesterday. Today, we did the same thing, but with 60 doors that weighed about 40-60 pounds each, and much smarter (One group stationed per floor, only take them up one floor a piece, trade off, less time on the stairs).

Both days felt really good though, especially yesterday.

Im ready for boulder tomorrow

A little update on my old injuries. My knee will hurt after a day of stressing it, but doesn't bother me like It used to. I think its as good as its ever going to be, but it still hurts when its stressed.

My shoulder, on the other hand, sucks. I can almost constantly feel the injury, just about any time I move my left arm, I feel the tension and damage. Things like pseudo planche pushups hurt it quite a bit, as well as using my arms a lot in a day. Pretty much anything hurts it. Im really starting to hate it.

That tripple birthday bash murdered me. I am still fairly sore three days later. I also learned that the right side of my upper body has more mass than the left. It seems I've been using my right arm much more in movements without really realizing it. I suppose this is to be expected, but I need to find a way to balance it out and catch my left half up.

As an injury update... My shoulder hurts... like a bitch. Great.

I was just looking back on my log and realized that I've had knee and shoulder issues for 6 MONTHS! Sonofabitch! Oh well, I dont even care anymore. It's not going to go away, I dont think, so whatever.


On a training note.... I spent 6.5 hours at the pool... of which I spent a lot of time treading water, flipping into the pool (They get bitchy about that), and some swimming.

Today was my first Pre-day for SS. Lovely Mr. Chris taught me some of the core lifts. The focus today was more on learning technique rather than actually pounding out the heavy weight, so here it is.

Warmup
500m Row -> 2:18

Squats
10X5 w/Bar (Spread out a bit, I was having troubles getting my ass and chest out, so we kept doing them)
3 95#

OH press
3x5 w/bar
1 w/25


DL
 95 x 3
135X5

Bench
45 x 5
85 x 5
135 x 5


Then after that iI got in some good practice at some other stuff, attempted some handstands, busted out a few wallspins, couple muscle ups, blah blah blah.

Im calling today Day 1 of SS.


Today's workout
Warmup - 500m Row - 2:00

Workout
Squat

• 3x5 @ Body
• 5@115
• 5@126

Next time 135

OH

• 5@45
• 5@56
• 5@66
• 3x5@76

DL

• 3@135
• 5@165

Next time 175



Today's Diet
Small bowl of cereal w/ 1.5 cups milk (2%)
2 Hot dogs, some nachos
3 Handfulls of blueberries
Palmful of Cashews
Philly Cheesesteak Sammich
1/2 Gallon Milk (Whole)

Going to attempt to get a few more cups of milk in before the night is up. I'm hungry though.

I dunno why I didn't start this sooner... This feels awesome.

Today's Workout
Warmup - 500m Row - 1:58

Workout
Squat

• 5@45
• 5@95
• 5@125
• 5@135

I think I did too many warmup reps, not enough work sets. Next time, Screw the 95 and just go to 115. Work at 140

Bench

• 5@45
• 5@75
• 5@125 (+2)

I wasnt able to complete my second set at 125... Scale it back 5lb for weds.

Pullups

• 3x5@Body+5

This was way harder than I feel it should have been... Not sure why.




... Ahhh shit. I forgot Burgener.

are your work sets 3x5?

Warmup sets should scale down in weight.  We haven't been doing this in our 1-on-1 because we have just been fixing up some form issues.  Your warmups should look something like this:

45x5
95x3
125x1
------
135x3x5

Wed you should be doing OH press, not bench.

Good work on the pullups.

Do the burgener warmup now with a broomstick.  You can do this at your leisure, really.  Its low intensity and the more the better....just try to make sure your form is good.

Row-500m - 1:50


Squat
45# 2x5
80# x3
105# x2
145# 3x5

OH
 2x5 45#
1x2 65#
3x5 80#


Deadlift  1x5 70#
1x3 115#
1x2 145#
1x5 175#

Dips 3x5 5#



I know this log is a bit different than the last 2... but whatever. It was a copy paste. Deal with it. Logs dont have to be fancy.

At least you didn't waste years training with sub-optimal programs like I did.  It does feel great, though, doesn't it?

Shexeh-shmexeh good, just like your cheese-beard.

I wasted 7 years sitting on my ass. Man, if I'd had 1/10th the motivation to do ANYTHING that I do now, I'd... I dunno. And it doesn't matter. Because I'm here now, and Im happy, I feel great, and thats what matters.

Yeah, it feels good. And it feels good to know that im doing these things with decently good, if not perfect form, and not damaging myself at all. My first day in my school gym, I saw some dude doing squats with such poor form, I almost wanted to cry. The guy had about 200 pounds on the bar and was looking like he was trying to bend over backwards... with the bar on his back, then stand up.

I thought... Man... were it not for Chris... I could be that guy, and my knees would have exploded.

Win.

Went off there. Thats how you know its late and I shouldnt be online. SOrta like a DUI, I've got a PUILS... Posting under the Influence of Lack of Sleep

WIN!

Friday, August 21.

Today is not a work day, I'm just logging my diet to see if Ill get enough today.
Its not a particularly GOOD diet, I'm just trying to get as much in me of whatever is available.

Today's Diet
--Breakfast
4 Eggo Waffles, smothered with Butter and Syrup (Im gonna say 3 TBSP of Butter and 1/4 cup of syrup)
1/2 gallon whole milk
1 Banana
--
1 Banana w/ Lots of peanutbutter... guesstimate total of 5-6 TBSP

Bell pepper stuffed with ground beef, cheese, tomatoes
1/4 cup of rice (Cooked... I dont really like Rice)

1 can of Tuna, w/mustard and some mayo

A few pieces of ravioli, a few bites of buttered toasted garlic bread (Made from a loaf of french bread).

About 1/4 entemmenns (sp?) coffee cake.

1.5 monsters (BAD, I know)
2 cups of Tea.



I think thats it. I would have liked to eat more today... but I went over to a friends house and the food sorta... changed, into big piles of shit (Doritos... Cake... Cupcakes) which I really didn't feel like eating. I might go eat a Banana with peanut butter before I hit the hay, maybe a few gulps of milk.

Saturday, August 23rd.

Warmup - about 30 min of flipping and some kongs at Apex, then 250 M row in 1min

Workout -

Squat

• 45 x 5
• 95 x 5
• 135 x 2
• 150 x 3x5

Bench

• 45 x 5
• 95 x 3
• 115 x 3x5

Chin-ups  10 lb-3x5

Burgener Warmup, 2 times


I've also decided to start logging my weight according to the scale in my bathroom, so I can track weight changes. As of 8:30 pm on 8/23/09, fully clothed, I weigh 147

if ur in your bathroom weigh urself naked...or at least with the same clothes every time.

or in my room

You're just tryin to get me naked... freak.

Christian, if Im in your room naked, the last thing Ill be thinking about is how much I weigh...

Good self-confidence turns me on  ;)

I'm glad you boys are finally comfortable with your relationship

I think Chris is Jealous. Wanna come to the naked party in Christians Room, Chris? You can "coach us" all you want.



Aaand... I found my line. I'm done.

O.O;


I... I would think so...

/me crawls into a dark corner wishing he could unhear... Things...

LOL!!!! Jake, ur bending over too much on your squats...

Oh... I see... now that I'm back in California you think you can run around behind my back, huh Christian?

I thought this was an open relationship  :-[

this is wrong on so many very wrong levels

There is not even an emoticon capable of expressing the wrong. Even if this was real life, face-to-face, male banter it would still be... Well... Rather awkward for any parties not willing to go above and beyond ALL known limits...

Then again... Going beyond those limits is generally what we traceurs do so I don't see why I'm complaining... IT'S PROGRESSIVE!

HAHAHAHAHHA. but so right

LOL spencer. progressive. I bet you never want to come to copk now  ;)

You have seen the "Sign up for the Zombie Movie Jam" thread right?

OF COURSE I WANT TO!  :D

*looks at training logs past page*...wtf?

I love what has just happened to my training log. Gives it personality. Its now a Gay Parade... but hey, nothing wrong with that, eh butt-- I mean buddies?

You guys are more than welcome to dick around all you want, but as for me, I've got a log to fill. :D

Warmup - Row 500m: 1:54. Was hard... seemed indicative of badness. And indeed... Badness ensued. I didnt feel great about my workout today.

Workout

Squat

• 45x5
• 95x4
• 135x3
• 155x3x5

My second work set felt like shit, for some reason something happened that made it wicked hard and... shitty. I took a bit longer of a break and my third set felt much better. Weird.

OH press

• 45x5
• 65x5
• 85x2

Knew I wasn't going to be able to make it, so I scaled down for my work sets

• 80x3x5

DL

• 135x5
• 155x3
• 185x5

Felt perfect.

Dips 10x3x5


Current weight (8:20 pm): 147.5 wearing my sweats and a tshirt.


Also... I have so much food in me, my stomach hurts.

Oh we will

You just love the "Dick" in that statement. dont you.


I know exactly how you read this.

Excuse me... DON'T GROUP ME WITH THEM! I'M ACTUALLY SANE!!!!!1!  :-Sarcasm

/me says, "I just *sniff* want to be free from all of this tyranny!"

So today, I figured I had to get a little more something out of my breakfast than I had been getting before. I still had my Waffles, since there were no eggs, bacon, or anything else protien related in my house, but I added many large globs of Peanutbutter. Mmmmmm.


So...
Today's Diet
2 Waffles, smothered in Peanutbutter and Honey.
1 cup whole milk (it was all I could smuggle from my baby brother)

Today was a massive failure on my part. I dont even want to talk about it.

All part of the package.  While it may have been a failure in the short-term, in the sense of not accomplishing whatever today's goals were (for exercise, life or both... as if there's a separation), it can contribute to your long-term success.

Anyway, like that adorable little redhead said, "The sun'll come up tomorrow!" (Unless it goes nova.)

"Training is a process, not the events of one day" - Mark Rippetoe

Log it all, man up.

This saturday at 1 PM?

Yeah, sounds good.

I've had those before man. They are about the worst days of your life and make you feel like everything you've done is pointless and utter crap. Days like that happen, and no matter how much you want to get frustrated and angry you've gotta realise getting upset does nobody any good, and that the next time around, you'll be back in technicolor!  :D

Suppose I outta Log Saturday.

Aug 28, 2009

Warmup - about 30 min of PK and flips practice, 300m Row, 1:10

Workout

Squat

• 45x5x2
• 95x5
• 165x3x5

Bench

• 45x5
• 115x5
• 125x3x5

Power Clean
Lotsa learning drills, then

• 45x5
• 95x3x5

Missed my Pull-ups because they closed the gym to go eat. Bastards. Oh well. Went to go eat almost 1 lb of meat.

 :-\


Felt highly demotivated today, I need to switch somethings around or something, I dunno. That being said, here's my log.


Monday, August 31
Warmup - Row: 300m 1:00.

Workout

Squat

• 45x5
• 95x5
• 145x3
• 175x3x5

I think they were better than they felt, I know I had small depth issues, Ill keep the same weight next workout

OH P

• 45x5
• 65x5
• 85x3x5

DL

• 135x5
• 195x5

Pullups

• 12x5 (someone was using the 15s)
• 15x5+4 (couldn't finish that last pullup)

Something I forgot to put down after I did, Last night I weighed myself in just my superman whiteytideys at 146.5, at around 8-9. With lots of food in my belly...

My Creatine and Whey arrived today. Ill be taking in 15g a day for a 1 week loading phase, then about 3-4g daily for 3-4 months, depending on how long it lasts. Ill probably put on 4-8lb of water here this week, but it will supposedly make my workouts better... we'll see about that. I'm excited though, feels like all the pieces are in place for me to explode.

Todays Workout

Warmup - Bike .5 miles @ 90rpm @ level 10 on the bike. Then I realized how stupid it was to be staring at a screen riding a bike not going anywhere. Thats not what Bikes are for.
Row 500m 1:51

Workout

Kept my weights the same as last time in the interest of Form perfecting.

Squat

• 45x5
• 95x5
• 135x3
• 155x2
• 175x3x5

Bench

• 45x2x5
• 65x5
• 95x3
• 115x2
• 130x3x5

DL

• 115x5
• 165x4
• 195x5

Pullup/Chins (Alternating)
20x5+4+3

Lost power. Will try again at the same weight next time...


Supp's

• 5g Creatine with breakfast
• 5g Creatine with 2 scoops Whey 10 min PWO

Good to see that the harshness is kind of over for you man!

Aye. I've sorta got my routine down, not so bad.

Yay for finding a groove and hitting your stride!  As Miyagi-San says: "Daniel-San, balance not just karate.  Whooooole life lesson."

Workout for yesterday (September 12, 2009)


Warmup

• Bout an hour of random playing at APEX, bit of jogging around the city trying to find an ATM
• Just before workout... 500M row - 1:51

Workout

Squat

• 45x5
• 95x5
• 135x3
• 165x1
• 185x5
• 165x2x5

OHP

• 45x5
• 65x5
• 95x3x5

Power Clean

• 45x5
• 95x3
• 115x3x3
• 135x1

Dips - 20x3x5

Time for some new Goals....


Initial Goals when Starting the log
---
Horizontal Flag - Got it, if just for a few seconds
20+ second freestanding handstand I still walk around a bit, but I'll say I can STAY IN THE AIR for 20+ seconds
Muscle up Easy Peasy
20 consecutive pullups  - Realized this goal is somewhat pointless... I'd rather go for 10 muscle ups, and this sorta follows
50 consecutive pushups - also somewhat pointless
Being able to consistently run a mile - Still Fail
Handstand from Planche Easy peasy now :D
Flips - Front, Back, and Side count
--
From When I cut Leg work due to my knee injury
--

20 pullups/chinups- Same as stated above
20 dips - doing weighted instead
60 pushups - again, pointless
Planche to handstand Got it
10 ground HSPUs I like this one.
2 Parallete HSPUs
MuscleUp
The abs of a sex god. I am a sex god.

New Goals
Strength/Power
Upper Body
Ring Muscle Up (Strength probably isn't an issue... its technique that I cant get)
10 HSPUs
10 Bar Muscle ups (Kipped)
5+ second Flag, Each Side, perfectly horizontal
50lb weighted pullup/dip
Planche (pushup, would be nice)
Tuckplanche-handstand-elbowlever-handstand
OAC

Lower Body
10ft Broad Jump (currently at around 9'6" or so, last time I checked)
60 Inch Box Jump (Up to about my shoulders, currently probably somewhere around 53)
2XBW Squat
1.5XBW PC
2.5XBW DL

Flexibility/recovery
Stretch daily (A huge Goal for me)


Skill
Backflips Outside, anywhere (Currently just in the gym on the spring floor)
Sideflips better (I always land them facing backward and in a crouch)
Fronts Off height (Freaks me out for some odd reason)
Btwists (Look SOOO cool)
Flow practice (Be able to hit more than 5 obstacles in rapid succession without losing balance/coordination)

Other
20LB of muscle (Current weight hovering around 148, I'd like to be up to about 165 or so)
Take APEX's Teaching class (so I can better help other's learn)


--
Looks good for now, I'll add if I think of any more




I'm also back regularly on Starting Strength now...

Spent last night at APEX, training, lots of fun. Had some fun with backflips including Handstand to Backflip, even though it was sorta... crap.

I Tried getting 5 muscle-ups in a row but I lost my kip going up on the third one and couldn't get my momentum back. Though it was also 2 in the morning.

Did some benching with a friend just for fun, here's how it went
2X5 @ 95
2x5 @115
2x5 @ 135

I also tried a ring muscle up but I realized that I really can't do it. I lack the stabilizers. I can barely do a single ring dip. Definitely something I need to work on. So instead of trying dips I held a rings turned out position with my arms straight (Body above the rings, top of dip position) just to start strengthening those stabilizers.


I'm feeling better about my front flips, Was practicing off a big mat in the gym, tac to front etc... though I still dont know about outside, I feel like I'm making progress. I also feel like I'm making decent progress on my backtucks, I'd like to try them outside soon, even though my form isn't too great at least I consistently land them.

Anyway, that's my little dealio for the day.

Did you use false grip when trying the muscle ups?  It's damn hard if you don't, not many people can.  That position you describe (arms straight, top of dip) is called the support position.

Balls.

Yep, I was doing my best false grip. Just can't do it, that transition is murder. And thank you. Support position.


Yesterday I finally got my backflips outside. Did about 30 in the gym (as well as handstand-backflip... which is awesome). Then, while I was hanging out with this girl I like, I suddenly found motivation to do them outside :P. AWESOME!

Suuuppperr sore from training a ton, especially my abs. My entire upper body = pain. Did some powercleaning yesterday, bunch of muscle ups and pullups, wall handstands... ohhh Sore.

In any case, been having a lot of fun, made a lot of progress in the past few days.

Spend a lot of time in support on rings.  When that is solid, increase your reps on ring dips and try to work on your Rings-Turned-Out (RTO) supports.  When that is solid, start doing ring dips with rings turned out just at the top.  When that is solid, do RTO throughout the whole dip motion.

When you get 10 reps of RTO dips, see me.  You are ready for higher intensity gymnastics skills like the iron cross.

Thanks Chris! I'll start doing my pull-ups on rings as well, and working on those ring muscle-ups. Not being able to do that is QUITE annoying.

IMHO pullups on rings is a waste of time unless you are specifically working your false grip.  I wouldn't do any sort of hang/pullup work on rings without being in false grip 100% of the time -- that goes for back lever and front lever, also.  Afterall, all of these moves are intended to go from support to hang and back -- and you need a false grip to do that.

Why are they a waste of time? Is doing it on a bar actually preferable?

One of the benefits of rings is that it provides an unstable support.  When you are hanging, there is nothing unstable so that benefit is eliminated.  Rather, you now have a floating anchor to which you are hanging - this means your arms have more freedom and you may be just taking the "path of least resistance" on some reps -- which can be straight up to the rings as opposed to back behind the rings.  This is unconscious and comes with fatigue.  By focusing on false grip, though, you get the benefit of increasing false grip strength which will help with your rings and bar work as well as your overall grip.  If you don't focus on false grip then you may want to stick with a bar as this is a bit more applicable to parkour/real world since we rarely are hanging and getting up on top of two floating objects.

In short, the rings are a conditioning tool - not real world mimicry.  When the benefit of that tool is elimated (unstable surface) and a shortcut presents itself (pulling straight to the rings as opposed to behind them) then it may actually hinder progress.

Now, imho, I would say that you definitely need to get MUs on rings - though I think pullups would be best done either on a bar or on rings focusing on a false grip.  I would focus more on negatives based on your current level of strength, and focused assisted concentric work through the transition.

Thank you Chris.

However, I regret to inform you all I will now be quitting Parkour as I have a car and no longer need to use my legs.

It's been fun,

Goodbye,

Jake Vigil


/joke.


Bit of training today and yesterday. Some backflips outside (WOOT) and whatnot. All of my working out whipped my ass from a few days ago, my upper body is still a bit sore... which is pathetic.

Been training my backtucks a lot more lately, did my first one outside on concrete today. I think I'm going to lay off them for a while though and come back to them in a few weeks. My form is really shitty and I can't figure out how to fix it. I know I need to Jump up more and not set so far back, but I just cant seem to do it. I tried it and ended up laying out flat on the ground.

So I'll leave those alone for a while I think, even though I don't want to.


Saw one of my buddies from Cali today, lots of fun training with him.

Teehee  ;)

'Twas EAF!

Indeed

Donated me some blood today, soooo sleepy.


Feels good though

Spent last night and some of today at APEX training, feel like I got some good training in. Bit scattered, but whatever.

Ryan showed me Korean Dips, those are quite a fun challenge.
Sorta did a barbuttbackflip dealio. Sorta.
Was able to manage 4 or 5 ring dips last night, only a few today, but I was tired. Spent some decent time in support reg and RTO


I've been thinking about getting various fitness certifications like ACE and NSCA, CSCS eventually. It would be a good way to get into a fitness center, which I think would be an enjoyable job for me.

I've been looking for a job for a while, and it F@*&ing Sucks. I hate Job hunting. Nothing.

Ohhh So much to cover.


Thursday, December 11

 This (http://www.americanparkour.com/smf/index.php/topic,21664.msg275986.html#msg275986) was essentially my Thursday.

Skills test was 12 Ring dips, and ring dips are NOT my specialty, since I never train them. I've tried before and had only been able to do 2 at most, though I can rock out 3x5 at 40# or so on PB. I couldn't muscle up on rings either. But the fire was under my ass since it was tested and required. I steeled myself, thinking "I'm going to DO 12 ring dips. No ifs, ands, ors, buts, wahs, or woos about it". Got up in support, did 2. At my previous max. Started shaking a ton, but I managed to get it under control and back into support. Did 3 more, and started shaking a whole lot more. Went down , but then I slipped and fell out of it. I was still holding the rings though, and in a burst of mental EEEEEEEEYYYYYYYYYYYYYAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH i MUSCLED UP on the rings, something I've tried and failed many times before. After that, I did 2 more dips before finally falling. I was SUPER satisfied.

Broad jump was no problem, hit 9"7'


Friday, December 12
Great day. Got to APEX around noon, and decided it was TIME to get back into my SS routine.

Started with 250m Sprint row @45s, was already warmed up a bit from jogging to the gym.

Squat
Dropped back a lot, wanted to form check.
2x5 x45
2x5 x95
1x4 x135
3x5 x165 - Felt great, form felt fine, was pretty easy, felt like I could have added 20# just fine.

Bench Press
2x5 x 45
1x5 x95
3x5 x 135 - felt mostly solid, was a little wobbly I think from lack of practice. Keep at same weight next w/o.

Didn't get my DL in, though I did do a few PC's at 115 with Dudley (5 total)
Ring dips, pullups, etc. Was quite varied until around 3:30, where we stopped to prep for Ninja Warrior night.


Ninja Warrior
Here was the really fun part.

5PM, qualifiers officially started. Did a 10 minute warmup or so, fairly basic.
After that, it was 5 rounds of qualification.

The First round was primarily a balance test. You had to stand on a punching bag and roll it over to step on a rail, where you had to railwalk about 25 ft or so before you had to get UP 3.5 ft onto a rail, balance some more, another step up onto a parallel bar, and finally to the mat.

The Second round was fun. Climb a ladder, swing on a rope to the big mat, then hobble on your hands across the parallel bars to a box, grab a ring(which were on either side of the high bar) and swing to the other ring, then cat a pillar.

In the third round, you had to grab a 20lb medicine ball, sprint across the spring floor, vault two 4 foot boxes, through a tubething on the ground, then over two 3 foot boxes, then sprint back around to place it on the pedestal. No dropping the ball (we were pretending it was a baby.

Fourth round, started where you crawl under the stage, over to whatever the gymnastics ladder thinggies are ( I think they are called stall bars) up 15 feet, over, down, but the FLOOR IS LAVA, so drop into a series of rail precisions, OVER the stage, cat to the bathroom, around a corner in shimmy, cattac over to a mat.

Fifth round was a sort of bonus round. Start at one end of the gym, up on a box, rope swing over to another, bounce off a tramp to the high bar, lache to the scaffolding, up around on top of the platform jump to a mat roll (wobbly), roll the mat over to the PBars, shimmy in halfcat across, over to a box, then precision another box... THEN... crazyness. There were these 2.5 foot long half foot wide pvc pipes with sandpaper at the top (for grip) that hung off the highbar... so they were wobbly. You had to grab a ring, reach up about 2 and ahalf feet to get onto it, get your other hand up there, then get to another one that was a little lower, then across to some thinner ones that were set perpendicular, across a ring, and cat the pillar. If you complete the course, you get 25s knocked off your total time.
Well, I made it all the way to the sandpaper rig, but something happened when I was going across, I put my arm over top of it, then I slipped and fell, and this happened to my arm
(http://img.photobucket.com/albums/v297/GungerFang/14267_201045053879_789023879_310546.jpg)

Slightly less on my other arm, but still there, I just couldnt do justice to BOTH in one picture, so I chose the worse looking one.


In any case, I had the lowest time out of NON instructors, (4th INCLUDING the instructors *like Ryan and Matt and Amos and Sat etc*) but I didn't really count for prizes since I sorta work there... so I was Kinda Sorta first

Then open gym for 2 hours


Saturday, December 12 (today)

Qualifications were over, today was the real challenge. Only about 7 people were even able to complete the entire course, And though I messed up my first run, I'm proud to say I made it with 0 errors my second run in about 5:40. Lowest time was around 4:48, but I was more concerned with getting through it, so I took a big break in the middle.

The course included a stride mission, some vaults, some rail balancing, a rope swing, then a pipe scoot across the high bar (sorta like in real ninja warrior but with only 1 center rail instead of 2, much more balance is required), then jump to scaffolding, up, jump fairly far out to a pad, through the mat tube, through a LAVA canal (some stood up pads, no touching), tac over a 4 foot pad (which I messed up my first run because I was STUPID and tried to just jump over it, but I was too tired and clipped the edge) run over, do a few vaults, up to the stage, tramp to underbar, run, tac back over the 4 footer, climb UP 20ft Ibeam, then climb across about 50ft of slackline... brutal, absolutely brutal... over to the stall bars, down the stall bars, over a rail, up on the stage, run across to wallrun, up to a similar contraption as the end of the round 5 of qualifiers, across, over to the 6foot box, drop cat under a noodle onto the stage... then victory dance.


Awesome couple of days.


I think that's it. If it's not... I don't care. I'm toasted from 3 days of hard training. Game over, I'm going to sleep. Night

Felt some pretty good progression this week. Worked my standing back tucks a lot, tonight I managed a 3ft or so standing gainer, first attempt. Attempted standing back fulls... they're hard. Learned a J-step, backflip ONTO about 3ft or so. Hmmm, what else? Roll to frontflip. Actually overrotated a standing front tuck the other day, nearly landed on my face.

Just been hangin out at the gym training. Fun stuff, feeling good.

Your ninja warrior cource sounds amasing... it gives me some ideas formaking one thaks a lot. ;)

Good day in the gym today, nailed my first gainer off height, worked websters both legs, fixed up my J-step.


Felt very weak though, I did my poorest muscle up in months today, and wasn't able to complete a second (normally I can get 3 solid symmetrical MU's then another 3 with slight arm over). Dunno what happened.

Did you stop training them for a while? MU's are a skill that you need to constantly train like planche work or it kind of deteriorates IMHO.

Nope. I bust a few muscle ups every time I'm at the gym, which nowadays is almost daily. I haven't done one in... 4 days, but I really dont think that would make a difference.

Great past couple of weeks. Been spending a lot of time Tricking at APEX. I need to find the motivation to get back into SS. Dudley, if you read this, help me out xD. If it takes you grabbing me by the balls with a pair of vice-grips and dragging me under the bar, do it. I'll thank you for it later.

Lift you bastard!

I'll agree and mimic this sentiment.

Lift ya' bastard!

Was training at the gym today, got some lifting in (not structured really, Just helping out Christian. Benched 135x5, failed the next set at 3. Also got 2 PC's at 145. Christian was Deadlifting it, felt like I should be able to do it.


Some flips, landed some nearly perfect standing back tucks (Only going back a bit now when I try standing. If I Think about gainering a bit to land in place, I go too far forward. Perfectly in place is a bitch...)


Then My ankle sploded.


Was doing some rail stride work with Amos (Skylark), stride like 7 rails to the wall then tac off and stride back to the start. Did it a few times, solidly, but on my last run I guess I just hit it wrong. My right ankle rolled back and I dropped completely on to it. BOOM. Done. I knew it immediately too. Fortunately I was able to get it over my heart and Iced within 5 minutes, so I feel I'll be alright. Hopefully I can walk tomorrow, since I have a job... crap...

So I woke up saturday (Day after Sprain) and my ankle hurt, but I walked around on it all day anyways, work work. Sunday was better, and today is better still, but it's still quite stiff and hurts if it bends any way besides straight up and down.

Went to the gym monday... er... Yesterday and lifted a bit with Christian. Mostly Benching, and some weighted pulls. Upper body stuff.

Today I went and got there cold, busted out 9 ring dips, paused because I was swinging, then busted out another 5 to make 14 (for some reason when I did it I thought it was 12, but it was actually 14). Sweet

Did about a dozen MU, a few handstands, mostly just hangin out and messing around. No flips. Not until I feel 110%

Hit the gym yesterday. Dudley didn't believe I could do 14 ring dips, so he made me prove myself. And I did :D.

Decided to test my 1RM for the Bench, was a pathetic 155. Hah.

Weighted pulls are way down from where they were when I stopped at 25, I was trying it with 20 and it was like I couldn't get my muscles to even fire properly. I've been able to do like 2, but after that, its like my arms won't even really try... Fkin Annoying. I'll drop it back down to 10 or so, work my way back up.

Deadhang muscleups still arent symmetrical, which is where I'd LIKE them to be, so I'll keep working on those. Hopefully they will get better with the weighted pulls and ring dips.

And speaking of rings, ring muscleups are finally easier for me, now that I have those stabilizers set up, I think. Before it felt like the issue was just not being able to keep the rings stable, and that bit of work with Ring dips and RTO holds was awesome (Obviously, seeing as how I went from 2 ringdips to 14 in under a few weeks).

Ankle still hurts a bit when I bend it laterally too much. Realized it's probably going to be a couple of weeks if not a month before i'm really good to go again. Which is somewhat depressing, as I'm finding myself with these incredible urges to flip whenever I'm in the gym.

Attended the MLK jam Downtown, then the gym afterwards. Kept it fairly light, nothing too crazy. Played around with a lot of rail work at the gym (Dangerous, I know) and got myself a solid 10'4" rail precision. Yesterday I did a couple muscle ups in Dudley's apartment's fitness area, the bar was nice for it (Nice size, unlike the bars at APEX, which all absolutely suck for pull/muscle-ups.)

I meant to Bench today but I forgot till I didn't have enough time to do it properly. Oh well, no pecs for me I suppose.

I told KC yesterday that if I didn't lift today, I wanted him to drive to Denver to kick me in the balls. So I went to the gym today, And told Dudley the same thing.

As a result, I got me some lifting in. Light Squat, Heavy bench, and assorted PK training throughout the night. Not Ideal, but I feel great anyways.


Diet, just for reference

2 waffles with 2 tbsp butter and syrup coating top
2 packets instant oatmeal (Gross)
Cup of milk (cant remember if I put a scoop of Protein powder in it or not... I think I might have)
-
4 Wendy's Double stacks
1 small fries
1 Small coke (16 oz, methinks)
1/3 of a twisted frosty
-
1 bagel w/ about 3-4 tbsp PB
2 cups milk with 2 scoops Protein Powder (Post W/O)


I think that was about it...


FYI, I know this diet is pretty damn Dirty, but My main concern is Kcal here, not quality. I'll worry about quality when I'm bigger. Since I can't drink milk anymore (Lactose tolerance is rapidly deteriorating), It's hard for me to get the calories I need to expand.

But, slowly but surely, I AM gaining. Ever so goddamn slowly.

One of my favorite Mark Ripptoe quotes.


"And folks, for weight-gaining purposes, "eating clean" is not a useful concept. Big Macs are."

And that's exactly why the wendy's 2 buildings down from my work has become my new favorite place

I've also just made a powerful discovery.

While the Double Stack at Wendy's has 360 calories and costs a dollar, The Double Cheeseburger at Burger King has 770 and costs a dollar.... The downside? It's quite a bit further away than the wendy's, and I cant just take 5 minutes to get a burger and run there... Solution?

GO in the morning, buy 5, eat throughout day.

Damn I'm gonna be huge.



[edit]
And... if I add Mayo to that, it bumps up to 940 Calories, (68g Fat, 50g Protein, 31g Carbs)

10 foot Broad jump. f#ck yes.


Also, I think this shitty food is causing me to break out like crazy. All of a sudden, my face looks like a pepperoni Pizza.

There are always side effects... Too many simple carbs in the bread. And the sugars that are added to junky foods so that they taste "better."

The lactose in milk can also cause break-outs to occur when you GOMAD. I have noticed this in my half-GOMAD and am dropping to a quart per day and upping my lean protein sources again.

Lots in these meals causes acne.  Gluten, high omega 6 counts, and sugars are the main culprits for most people.  If possible, down a ton of fish oil...like 5-10 grams of EPA+DHA every day...it may help.  You are going to have some short term adverse effects like breakouts but if its the most effective way for you to get calories then so be it.

http://www.americanparkour.com/smf/index.php/topic,21664.msg290541.html#msg290541



^^^^
This, Plus another Deluxe burger and Minus the Broccoli and gallon of calming water.

2 waffles, 2 tbsp butter, 1/4 cup syrup, a cup of silk nog, 3 Wendy's double stacks, small fries, small frosty, small bag of shelled sunflower seeds, Peanut butter and marshmallow creme sandwich, handful of cookies, a cup of milk, 2 Double whoppers, 1 medium fry, 1 medium coke, 1 avocado. If eating like this on a daily basis doesn't do the trick, dammit, I don't know what will.


That was my diet for today. I would have lifted today, but I re-pulled my back the other day, it hurts. And I'm not sure about squatting on my ankle. And speaking of ankle... I feel like that shit should have healed by now. Instead, it hurts about as much as it did 3 days after I got it. What the hell. It's like i'm not healing anything anymore.

Shoulder sucks, Back sucks, knee sucks, ankle sucks. I hate being so negative, but Dammit this is pissing me off!

with a diet like that, make sure you keep on fucking training.

Indeed. I'm already losing definition, I can tell. Tonight shall be a lifting night.

I'll post the log of it later


Diet today so far

2 waffles (as prepared previously), glass of silk nog, 1 double stack(wendys), 2.5 double cheeseburgers, 1 small fry, 1 value coke, dutch apple pie (BK). I might go over and steal Dudley's milk PWO with like 5 lactase pills. Suck My balls, Lactose Intolerance.

Been eating quite poorly these past few weeks. But I've been eating a lot, and I've gained a few pounds from it. I feel like hell most of the time, it's funny how noticeable it is. Fun stuff.

Back to the burgers tomorrow.

I've also been realizing something recently about my back tucks. They're great inside the gym, on the spring floor, but absolutely shit anywhere else. Usually my first 2 or 3 outside are landed hands and feet, then I start rotating harder to fix it.  I need to stop training them so much on the spring floor, and start working them more outside to get them stood up a bit more.

Also, 2 man Planche work with Christian is fun. I'm the guy on bottom, I'd like to get it to where I can hold us for 10+ seconds solidly (Can do around 3 or so now, we're still working out the kinks in technique and balance though). I've been training my Planches a bit more to help out with that. Also noted the other day (After giving Christian a piggy back ride for a block) that I'd like to be able to carry someone for an extended period of time. It seems the situation has a pretty strong likelihood of occurring (Christian sprained his ankle, and I was trying to be helpful, but I was weak). As a result, giving piggyback rides will be an addition to my training. Though I can imagine squatting would help.


What else?

I've been eating as much as I can, I've actually gained a reputation and a sort of respect for eating. If food ever comes up my co-workers will make comments regarding my likelihood of eating large quantities of said food.

Funny how that is.


There.
Sloppy update, but an update nonetheless

Fat Tuesday.
Today's Training = FOOD. And lots of it.

Physical...

Worked on planches a bit in my room.

Warmed up with 20 pushups, then 10 PPPU
 
30s Frog stand Hold
10s tuck
13s psuedoadv tuck


Adv tucks are reallly haardd....


---

(10 minutes later)

Ooohh wait. I just took a little video with my laptop of my best adv tuck, and it doesn't look so bad. I keep falling out of it into a tuck, but I feel like I can progress decently that way till I can hold the Adv solidly enough to count as working.


Add about another 20s of planche work.

Little bit of messing around at the gym yesterday. I got there after open gym had ended because of work, but there were still quite a few people there hanging out. Practiced a few flips, then attempted weighted ring dips with Christian.

Started off with 2 weight vests (40lb) and worked our way up from there to essentially find our 1RM weighted dip. I got all the way up to 80lb 1rm, but I feel like I could do 3x5's at about 60 or so.

Then we fooled around for the rest of the day, walking around on our hands through restaurants and such. I probably did about 30 HS presses yesterday, tried a few dropdowns

2 Man planche with Christian is starting to feel pretty Beastly. Today we tried it (After quite a bit of ring planche work then benching as well) and it felt pretty solid for a few seconds. I'd bet fresh we could manage 5-10 or so.

3x5s Lsit holds on rings (with straps about 6 ft long)

3x5 Pullups @ 20lb (weight vest)

Got some new bars at the gym (niiiiice bars) so I spent some time playing with them.


PC/Hang Clean
3x5@95 (Cake, just loved the feel of the bars... so smooth)

OHP
2x4 @ 95

Bench
5x95
10+8+6+6 @ 115

DL
Attempted a 315, didn't make it but I feel like if I'd tried harder I could have Beasted it up.

1+1+1 +3+3 @ 225

Attempted a few standing back tucks on a little  mat (trying to get em in place) and failed all but one. Then I decided I didn't really want to do a backflip - just after the point of no return - and rotated to land on my back. On the spring floor, so no harm done.


Anything else worth noting?

Ehh, nah

I'll just copy my Facebook status

Well, it's been one hell of a (extended) day. Considering My "Day" from the time I woke up to when I'll go to sleep, I've worked 2 shifts, competed in the Ninja Warrior competition, seen 2 movies, Backflipped out front of Wyoming's Capitol Building in Cheyene, Climbed the Border sign, gone to jump street, changed my oil, And eaten over 9000 Calories. Yes, Over Nine Thousand. And those are just the major things.


Came in second in the competition, a little irritated with myself because I gave up :/.


Oh well

Somehow I'm not actually getting my caloric surplus. I need to moniter my intake a little more closely. I've been pretty much just going for the "Eat everything" approach with a bit of "Eat as many Double Cheeseburgers as you can" thrown in there whenever I'm working... But it's obviously not enough, Unless The gauge in my scale is damaged and decreases the amount shown by the same ratio as my weight gain... (╬ ಠ益ಠ)

Probably not. I'm not eating enough, I'm not gaining at all


I just look and feel like hell for absolutely nothing. f#ck

Appetite is modulated by a few things.  The "eat everything" approach is fine but it seems that maybe your internal mechanisms are disabling appetite.  You may want to monitor everything very closely to make sure you actually are getting a surplus.  Luckily, FitDay has most fast food shit on their site - so this should be really easy.

I was trying to remember which calorie counter it was that had all them on it, Thanks Chris. I'll start logging it.

I'm officially done with Burger king and Wendy's bulking, I can't take how its making me feel anymore. I feel shitty all the time. My face is horribly broken out, and I FEEL SHITTY all the time... in case my previous statement of such was unclear.


No more of that crap. I'm going back to eating cleanly, just trying to eat as much as possible. I understand I won't bulk at all... but... nothing's really happening now either so whatever.

IMO, for me, my overall health is more important than bulking up.  I was always a "hard-gainer," especially when I was younger.  It took me years to go from 140 to 160.  I was trying to hit 170-180 for awhile, but I'd rather be a healthy 160 powered by organic spinach and grass-fed beef and radishes and wild-caught fish, etc., etc., etc. than a bulky, muscular 180 and feeling like shite.

I wanna be 180... I'm just sick of the process.

I went horseback riding with a friend today...

Definitely an interesting experience.


And somewhat painful on the man-gear... Gotta learn how to ride a little smoother next time.

Supplementation and eating more would help but being your age with your income makes that difficult.  The fact that you can't drink milk makes it all the more challenging...

Yeah, tell me about it.

Speaking of supplementation though, Yesterday I got my order of fish oil and vitamin D (16ml and 360 10,000 i.u. softgels). I'll be taking about 4 tsp a day and 1 softgel.

Ankle is really hurting me

Jumpstreet last night hurt
2 J-steps today makes it hurt a lot...

I should probably get a brace and not move for 2 weeks... Dammit

Another old injury coming back to f#ck me in the ass.

Yesterday I was working on a film with a friend of mine. I ran and did a dive roll over him. And fucked something up pretty badly in my back. I'd strained my lower back before, when I learned running gainers, and it never really healed all the way. re injured it doing bench presses somehow, and that took a while. Just started feeling better and WHABAM here it is again, 10x worse than before. I was in agony all day today. It hurts sooooo badly.

DAMMIT!