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Title: Max's Log Post by: Max G on April 08, 2007, 12:45:02 PM Well i've not been participating much in the forum, but i decided that i really need a daily log to just keep a daily tabs on my training's goings on.
Edit: I decided that i wanted to be able to look back on this first log post, so i'm putting in a bit of extra info. I am 15 right now; going to be 16 in a couple months. I am in 9th grade, and have been training parkour properly for 8 months now; Im in the middle of baseball's school season(i've been playing baseball for about 10ish years)-i just finished basketball's school season (Been playing basketball for about 8-9 years). I've been doing a lot of bouldering over the winter, and Tommy started practicing parkour with me back during late summer; he's still my training partner right now. I'm hoping to get my first muscle up done by mid summer; that's my main training goal currently. However, my goals are also oriented towards improving my play in baseball especially as well as my parkour. For this past Easter Weekend Friday: Leg Circuit (this varies from day to day depending how i feel) -3 laps quadrupedal movement (stability/strength) -3 laps lunges (stability/strength) -2 sets Ma-Bu (stability/strength) -3 sets Squat Jumps (power) -3 sets Squat Jump to hold (strength/power) -Calf Raises -Shin Raises -2 foot drop absorbtions (stability) -Side and back, back and forth jumps (explosiveness) Saturday: 10 rounds of upper body circuit 4 pull ups (DH, slow down, explosive up) 4 push ups (slow down, pause at bottom, explode up) 4 diamond push ups (slow down, pause at bottom, explode up) -Powerball rotations "and" Core Circuit 2 L-Sits (13 secs) 2 Tuck P's (10 secs) 2 Canoes (20 secs) 2 side Canoes (18 secs) 2 Reverse Chair Planks (45 secs) I was just watching a video of muscle ups by Steven L from his log, and i just realized that my false grip may not have been false enough; seeing as how i can get my nips to the bar, i think that i could get a muscle up. Unfortunately, i can't test out this new theory because my pull up bar doesn't have space in the doorway to do a muscle up. Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 11, 2007, 03:55:37 PM Forgot to post the past couple days; been kind of busy :-\
Well, since baseball practices now run everyday, i've only been limited to very, very light maintenance rounds. I'll be using my saturdays to make as much progress as possible, but until saturday, this is what i've been doing: Monday: -Baseball Practice 2 Hrs (very chilly out) -One Round Upper Body (4 pulls, 4 pushes, 4 diamond pushes) -One lap quadrupedal movement -8 squat jumps *like i said; very light ;) Tuesday: -Baseball game 2.5 Hrs (FREEZING! I was shivering for parts of the game in that damn snow/wind tunnel) Nothing else.. Wednesday: -2 Rounds Upper Body (4 pulls, 4 pushes, 4 diamond pushes) -15-10 second L-sits -2x10 second Tuck Planches -2x30 second Canoe -1x20 second side Canoe -1 lap quadrupedal movement -15 small stretch lunges -8 squat jumps i did a bit more today because i'm confident our game in Coon Rapids will be cancelled tomorrow; considering we have a fresh blanket of April snow. Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 12, 2007, 01:48:16 PM Didn't do a whole lot today; just some maintenance work off of yesterday and goofing around in gym class..baseball was cancelled (yippee) due to the crazy april snow; so all i have to do is prep for my saxophone recital tonight, and not bomb it.
Thursday: 30 minutes of pull ups, swinging around, laches, and general monkeying around 30 minutes of floor hockey (fairly intense) I'm really excited to make my forearm roller-device so i can start properly training my forearms' rotating strength(this will be really good for my hitting) Also looking forward to saturday; me and tommy are planning on working out; i'm definitely going to do my core and upper body a ton then; i'm going to begin a lot of work on my rotator cuffs; these are the last piece of the puzzle for me to do my muscle up. and i will do my lower body mostly on friday. Variation Update: I'm going to have to start my varied periodization section on the 19th of April, so as to refresh my CNS. I don't want to get burnt out after hitting a good peak like back during basketball season. I also need to make sure i do some benching/pressing during the summer when i start lifting again; my bench today was quite measly despite my quite strong push up. For variation, i will be doing the following: In one Upper Body Round 5 pull ups 6 wide pushes (feet elevated now) 6 diamond pushes (feet elevated) and more rope climbing out back. Core and legs will stay the same; they have been going fine; i will be doing more canoes and tuck planches though. Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 13, 2007, 09:27:33 PM Had baseball today; went out to do some rock jumping with tommy, but my legs just felt tired and a bit sluggish so i just strolled around, drilled vaults and wall runs.
Friday: 2 hour baseball practice -1 home plate to left field foul pole to right field foul pole and back -Fielding drills; tough on the groin -Base running progression; sprint to 1st, sprint from home to 2nd, home to third, and home to home. -Canoes! Felt good; my form was never compromised Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 15, 2007, 10:39:17 AM Forgot to post yesterday; i also finished my forearm roller to help with my forearms' hitting strength
Saturday: -8 rounds upper body circuit 4 pull ups 4 push ups 4 diamond push ups -5 sets of rotator cuff pulls (20 lbs) -6x3 weighted forearm rolls (3 lbs) -Lots of laches and arm jumps later on "and" -2 rounds of core circuit 10 second tuck planche 12 second l-sit 30 second canoe 20 second side canoe -10 lb weighted tuck sit (5 seconds) -Hanging Tuck lever 2x6 seconds The rotator and forearm work went great; i really felt good, but the upper body circuit i had to push through; didn't get alot of sleep and felt a tad sluggish Variation Countdown: 4 days I'm going to also be changing up my core work; use my ankle weights to make my techniques harder; less time under stress, but a gretter contraction. Sunday: Rest Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 16, 2007, 04:07:21 PM Baseball practice today, just worked on maintaining my strength as normal until saturday; we did some hill running which got pretty tough near the end, but it was manageable.
Monday: -Baseball Practice (2 hours) Conditioning -2 regular hill runs -1 backwards hill run -2 sets of canoes (not sure how long it was) on my own -2x8 second Weighted Tuck Planches (5 lbs) -2x6 second Weighted L-Sits (5 lbs) -1x45 second lower back "bridge" using weights now on my midsection just to give it some variety of a more intense contraction; i think i'll use some weights on the lower back section too. Variation countdown: 3 days Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Steve Low on April 16, 2007, 04:38:42 PM BTW, what periodization routine will you be going on?
The thing about periodization is it will progressively overload muscles for more advanced lifters who can't get regular progress with linearized lifting schedules. This is more along the lines of where you are starting to push your genetic potential for strength. If you don't have a 2-2.5x bodyweight squat and DL and then at least 1.50x-1.75x bench, dips, pullups, rows, military press, etc. you probably DO NOT need to be doing a periodized routine. Linear gains will be and are MUCH quicker. If you're not new to weight training but can do a significant amount of work from lifting for a couple of years more or less then something like Bill Starr's 5x5 intermediate would probably be best. edit: you can find some info on that and training theory here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm Title: Re: Max's Log Post by: Max G on April 16, 2007, 07:20:05 PM well to be honest, my periodization is more so just changing up my exercises and the load or repetitions. I did a bit of research (though i don't know nearly as much as i would like) and the impression i got from some articles i read added to my recent training experience tells me that i should change up what i'm doing from time to time. (don't know if that's "right", but that's the basic impression i got)
I'm not the most experienced lifter; a couple years ago i started lifting on machines (definitely not the best, but my coaches got me into it), then last year i discovered parkour, switched to bodyweight exercises , sometimes with additional external load. This summer i'm planning on getting more involved in lifting when i have more time; sports and my family's individual plans make it complicated to get to the gym on a regular basis, so i've been making do with what i can right now. And i've heard the term linear gains, though i'm not sure what it means? As for the numbers you posted, i can only say yes to the squat; but that's just a friendly side product of sports. So basically, i can see i don't need to do periodization, but do you think it would/wouldn't be beneficial to mix up repetitions/load/exercises every "cycle" (4-6 weeks)? Title: Re: Max's Log Post by: Steve Low on April 16, 2007, 10:23:59 PM Depends on the program. If you're a beginner you could go on Starting Strength for like 6 months and still be making strength gains off it. Of course, that's probably an exception, but a good general rule of thumb is whenever you hit a plateau or are very close to stagnating on a training program (e.g. you are not making any strength gains from workout to workout) then that's when you want to switch it up. This is what is meant by linear gains -- you are gaining strength from workout to workout so that you increase the weight every or at least close to every time.
Yeah, periodization protocol is a manipulation of repetitions, sets and weights for set exercises to elicit strength gains over a mesocycle (~4-6 weeks)... has nothing to do with switching up exercises. :) Switching up exercises is good though because as your body starts to adapt to them, the strength increases become less and less which leads to plateaus. Title: Re: Max's Log Post by: Max G on April 17, 2007, 07:47:56 PM allright thank you for the clarification; i will probably need to use a term more specific to my actual "changes" in my program. I guess variation would suffice. When this variation phase happens, i think i'll be changing the exercises a bit, the load, and repetitions.
Tuesday: Baseball game today, and i'm pretty pissed about how i played; 0-3, 1 walk, fielded fine, and pitched crappy..not a terrible day, but it was a mile south of my standards that i expect of myself..so i did what i always do when i am not satisfied with my play-i hit in the dark out back for 40 minutes and swore alot because the ball was hard to see. But; if you can hit well when you can't see, you'll hit even better when you can. :) -Baseball game (2.5 hours) -Hitting (40 minutes) Variation Countdown: 2 days Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 18, 2007, 03:51:18 PM Had practice again today; we worked on pop ups and double plays as well as general throwing..took us forever, but our infield eventually caught 10 infield pop ups in a row (alot harder than it sounds) but i got a good feel for it by the end..my flick on the double play turn from short needs some work-it's usually around thigh high when i want it at the chest or face.
Wednesday: -Baseball practice (2 hours) Fielding, throwing, pop ups Conditioning -3 rounds of chase the rabbit; run as fast as you can around the bases until someone catches the guy in front of them. -Hitting (1 hour) Variation countdown: 1 day Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 19, 2007, 07:55:44 PM Variation time. Today i had a baseball game, so i'm pretty bushed; but i GOT MY HIT! i was worried that i'd start off slow, but today i went 1-2, BB, 2 runs scored (including the game winning run). It felt great- i was in control, and focused. I've found recently in school and in sports i've had a harder time focusing; my mind has been drifting, which isn't necessarily bad, but it can be detrimental. Anyways; i'll be commencing my variation training tomorrow after my 3rd game of the week against Hill-Murray (have no idea who the hell they are though).
Thursday: -Baseball game (2.5 hours) -Fancy glovework waiting for the bus, some running around. Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 20, 2007, 05:33:13 PM Baseball game against Hill-Murray, we won 9-5. I went 1-3, BB, 2 RBI's, 1 run. A solid day, not bad; fielding was good, and i pitched 2 and 1/3 in relief-got the win and figured out my mechanic problem. I have a tryout for traveling ball tomorrow, but i'll do hitting in the morning and condition after (it's in the damn middle of the day, so that sucks)
Friday: -Baseball Game (2.5 hours) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 21, 2007, 08:58:01 PM had baseball tryouts for summer league; arm hurt a ton, fielding was ok, and the bat was hot; in the scrimmage (which had a combination of soft toss and live pitching from the A coach) i hit for the cycle-i hit two to the wall which was 340 feet away, as well as a liner in the same left field gap followed by a soft liner.
Saturday: -Baseball Tryouts hitting, throwing, fielding -5 rounds new upper body 5 pull ups 7 push ups (feet elevated) 7 diamond push ups (feet elevated) -5x2 forearm roll-ups (3 lbs) and -drilled precision jumps and foot placement out back Didn't do core work today; my hip flexors are sore from running alot at tryouts (surprisingly enough) and my midsection is just tired..i will do some leg work tomorrow, though i won't do too much with practice and games coming up next week. Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 22, 2007, 08:01:31 AM did some morning leg work; baseball's been keeping my legs in good shape (surprise surprise) so i found they're doing well still..after my music lessons i'm going to go do some more hitting out back.
Sunday: -Leg Work 15-8 squat jumps 5 squat jump bottom holds 30 pop jumps side to side 30 pop jumps front and back 2x10 small step lunges (5 each leg) 2x10 long step lunges (5 each leg) 40 mountain climbers (20 each leg) 3x15 second ma-bu (25 lbs+) 2 laps quadrupedal movement 3x15 one legged calf raises (25 lbs+) 4x15 shin raise/flicks -Hitting (1 hour) I'm going to be trying to splice in weight lifting on saturdays to complement my bodyweight exercises, as well as help my baseball play and get me ready for more intense lifting during the summer Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 23, 2007, 04:19:06 PM uhh having a cruddy day; i have to squeeze in time to shoot video for a project after practice, and now i found out that we have to spend 4 hours on saturday afternoon trying to sell coupons for papa johns..F**k that. Ah well; anyway, i had baseball practice today, and it went pretty well; we drilled outfield work and double plays.
Monday: -Baseball Practice fielding, throwing, etc. -Conditioning 3x sprints to second 1x sprint all the way around Push up holds; surprisingly enough, these were pretty tough Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 24, 2007, 06:47:38 PM game in hopkins; we won by 4 i think-our team is really looking good now. I pitched, and the curveball was kicking those royals around; it was very sharp. According to the book, i went 1-3 with 4 RBI. sounds good, right? well actually, three of those rbi came from a "double" that was an error in the outfield..but i'll take it. ;D Coach told us we're only going to hit tomorrow in practice, so i'm looking forward to it.
Tuesday: -Baseball Game (2.5 hours) -Deadlift technique work (+50lbs) I've come up with a basic rotation that i will use when working out on saturdays and during the summer;the rough sketch is something like this (after warming up, of course) : -Bodyweight Cycle (20-25 minutes) 5 pulls, 7 pushes, 7 diamond pushes -Lower body (30 minutes or less hopefully) Pop Jumps Squat Jumps Deadlift Lunges Ham Raise -Weighted upper Body (10 minutes or less) Seated Rows Bench Press Weighted "T" dumbbell holds Rotator Cuff work later on when i get home i will do some isolation work; wrist rollers, and calf and shin raises Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 25, 2007, 04:29:55 PM baseball practice today; kind of a waste of time, but we hit, and after i came home (to hit some more) i think i figured out a mechanics error in my swing-basically im now using a purely two handed swing; my right hand wasn't being as active automatically as it was in the past, so i believe i fixed that. :) Now i just have to convert that to the games and i'll be fine.
Wednesday: -Baseball Practice Hitting (1.5 hours) -Conditioning 10 foul pole to foul pole runs -Hitting (40 minutes) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 28, 2007, 06:22:12 AM i didn't have time to post thursday or friday, but i had a game thursday against the B team, (we kicked them around, but it was good bp ;)) hit a ball to the warning track-it was kind of a pop fly, but it almost went out, as well as a rip up the middle for an rbi single with my new swing. So i went 1-2 with an Rbi, and the coaches are really liking my swing and my progress. Unfortunately, i strained my wrist a tad on a slide into third, so i'll have to keep it straight for the majority of my exercises. Friday i didn't have practice, so i walked to sean's house, then we met up with some the usual people to go play missions at weber park. My feet really aren't as conditioned as i'd like, so i kept the high impact barefoot jumps to a minimum, but i'm making progress on getting back to where i was last missions season
***for those of you who read this, missions is a game my friend's older brother and his friends started playing 5 years ago (now myself and several others play too) at a park near their house. It is basically offense vs. defense tag; 2-3 defenders, and everyone else on offense tries to get to a specific point on the other side. The park/playground is perfectly designed for this game (a connection i think of is lisses with parkour), with (so far) around 25 different jumps, maneuvers, and techniques-it's the only playground we've seen like it. Anyway, because of the heightened athleticism and intellect of the participants (not being children after all) this game requires that you go under, over, and around quickly and precisely in coordination with your teammates; basically, loads of fun! ;D back to the training Thursday: -Baseball game (2 hours) Friday: -Missions! (2-3 hours) drilled precisions barefoot lots of long jumps lots of laches and climbing around Saturday: -4 rounds upper body 5 pull ups 7 knuckle push ups 7 close knuckle push ups -3x5 deadlift form practice (115 lbs) -4x5 dumbbell deadlift form practice (90 lbs) -2x5 bench press (115 lbs) -4x5 seated row (125 lbs) -4x5 seated row (150 lbs) -4x5 rotator cuff cable pull (17.5 lbs) -4x15 calf raises (+25 lbs) -4x15 shin raises -3x5 small step lunges -3x10 sec arm-raise-holds (15 lbs) and core -4x30 sec canoes (+5 lbs) -4x20 sec oblique canoes -3x10 sec weighted tuck sits (+5 lbs) -4x45 sec back bridges Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 29, 2007, 11:10:48 AM i feel pretty good today; only my core is a bit sore, while my upper body and legs feel fine. Im starting to use some fish oil in my diet; i tried some of my dad's, but it was fairly disgusting. I'm going to try to work my way up to 3 tablespoons a day to help my training. Wrist is still a little tender, though it's getting better-i want to go out and hit, but i can't risk hurting it with three games this week.
Sunday: Rest, stretching (4x10-15 minutes) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on April 30, 2007, 04:44:53 PM baseball practice; my wrist is feeling better, though not 100%. we were kind of sucking so we did some extra conditioning, and after taping up my wrist at home i took 120 swings in the back doing some more hitting.
Monday: -Baseball practice (1.5 hours) -Conditioning sprint to each base starting at home 2x40 second canoes 1x30 second oblique planks 1x30 cross crunches -hitting (40 minutes) -1xrope climb (first time to the top of my rope ever; yay for heights fears!) -4 pullups to the nip region in the school bathroom :) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 01, 2007, 06:23:29 PM Great day today; hit my first home run ( a rocket that i would say was 340 some ft) as well as a double off the center field wall. I pitched and felt good; though wayzata's beastly boy hit a home run over the short porch. so 2-3 with a homer and a double, 1 rbi and 1 run scored.
Tuesday: -Baseball game (2 hours) -2x4 pull ups to the chest (over the course of the day) -4 tuck pull ups -1 round upper body 5 pull ups 7 push ups 7 diamond pushups Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 02, 2007, 04:23:27 PM Had baseball practice; we drilled double plays which i'm getting alot better at, so yippee! We also played ultimate baseball as conditioning to mix it up instead of running on its own.
Wednesday: -Baseball Practice (1.5 hours) -Conditioning ultimate baseball weeee -1x4 pull ups to los nips Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 03, 2007, 05:27:01 PM baseball game at armstrong. we knocked them around, 12-2, and i went 3-4 with 2 doubles, a single, 3 runs scored, and an rbi or two. A fine day; we're now 6-2 and first in the conference. I reinjured my wrist a bit; so i'll keep it taped whenever i train or play baseball..my left big toe is still sore also from soccer, as well as the inside of my foot.
Thursday: -Baseball Game (2.5 hours) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 05, 2007, 10:26:10 AM I didn't sleep so well last night; i don't feel as fresh, but that's all right. I experienced a somewhat old sensation that i haven't felt for a while-my muscles tired quickly, especially in my core work, and while it didn't feel like muscle fatigue, i realized it was muscle exhaustion. I couldn't even hold an L-sit! The lack of sleep and some stuff yesterday didn't help.
Also, i went to a nearby baseball field to work on throwing and fielding with a teammate, and after i went to work out for 40 minutes, came home, and continued after a short break. I have soccer practice in an hour, so i will pick up and do more later on, or perhaps tomorrow. Friday: Rest and went to a party (wee dance dance) Saturday: -4 rounds upper body 5 pull ups 6 pushups 6 close knuckle pushups -4x5 seated rows (144 lbs) -3x5 deadlift (145 lbs) -2x5 deep dumbbell squats (120 lbs) -3x10 second Tuck Planche -2x20 weighted decline sit ups (10 lbs) -1x6 weighted decline sit ups (25 lbs) -2x30 second canoe -2x30 second oblique canoe and later on: -Bench Press: 1x6 (105 lbs) 1x6 (115 lbs) 1x6 (125 lbs) 1x6 (135 lbs) 1x5 (145 lbs) -5 rounds floor wipers (left, right, middle= 1) -3x10 second tuck planche -Bubka Attempts (pole vaulting buddy was showing me the technique) -2x5 deadlift (145 lbs) -2x6 swing ups I'm going to try to do a bit more during the week without affecting my baseball play..i'm improving steadily but my progress is a bit slower thanks to my 6 days of light work and 1 day of very intense work. This isn't the formula i would like to use, but unfortunately my situation doesn't allow for much flexibility. Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 06, 2007, 07:55:45 AM i've been doing some thinking;
1) Instead of having 1 heavy day and 6 light or nonexistent days, i need 2 heavy-3 medium-2 light so i will exercise my upper and lower body alot on saturday, my core alot on sunday, and then i will slowly up the amounts that i do during the weekdays. 2) I also have two new goals; accomplish the Bubka (an ab exercise pole vaulters use; i would liken it to the muscle up) and to bench my bodyweight. When i do my medium and light days, i will make sure to be doing weighted and false grip pull ups; after reading jim bathurst's muscle up tutorial, im more determined than ever to get it. Sunday: Rest Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 07, 2007, 04:17:58 PM Baseball practice; lots of hitting, as well as some fielding and throwing. I did a light day what with my game tomorrow in hopkins..
so Monday: -Baseball Practice (primarily hitting, 1.5 hours) -1 round upper body 5 weighted pull ups (+15 lbs) 7 pushups 7 close knuckle pushups (my wrist is still sore) -2x6 low squat jump bottom-holds -2x15 one legged calf raises -2x10 alternating lunges i'm thinking about testing my long jump and pull up max this weekend to see if i've made any progress Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 08, 2007, 08:02:22 PM Baseball game against hopkins; i went 3-4 with 3 singles, an rbi and a run scored. We were winning 11-2 when myself and a handful of other starters were pulled in the 5th inning, and by the end of the 7th (also the end of the game) we had finished 11-10. A very close call, but we won and i did well so it doesn't matter.
Tuesday: -Baseball Game (2.5 hours) -2 rounds of upper body 5 weighted pull ups (+15 lbs) 7 pushups 7 close knuckle pushups -4x2 wrist rollers -1x6 deep dumbbell squats (50 lbs) -Lots of pull ups and swinging around on the bars in gym class during our "warm up" Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 09, 2007, 04:06:28 PM Lots of fielding practice today; playing in the heat was pretty draining..
Wednesday: -1 upper body round 5 weighted pull ups (+15 lbs) 7 pushups 7 close knuckle push ups -1x2 wrist rollers -1x12 second tuck planche -1x25 second canoe -1x25 second oblique canoes -4 rounds of floor wipers (one round =left, middle, right) -1x45 second back bridge -1x4 tuck pull ups -bubka hang Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 11, 2007, 09:02:37 PM Yesterday we had a game against wayzata, who we are 1-1 against. The loss we should have won, but our game against them was horrible. 27-3. Everything that anyone could have done wrong went wrong, and they got every break possible. So anyway, Thursday i played baseball, and today i had another game which we won against the B team, as well as some light core work. I went 1-2 and 2-2 with 3 rbi's and 2 runs scored in the respective games.
Thursday: -Baseball game (2.5 hours) Friday: -Baseball game (2 hours) -1x15 second tuck planche -1x25 second canoe -1x20 second oblique canoe -1x10 second Bubka hang -1x 4 rounds of floor wipers -1x15 leg raises -1x45 second back bridge Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 12, 2007, 12:06:51 PM went to the Y and tried some more squats and deadlifting.. i think i either picked too high a weight, or my form is poor on the deadlift, (either is definitely believable) because my lower back felt a bit strained. So i stopped on that, but continued with the rest of my workout. I also tried false grip pull ups, which i believe i did right..and if so, then my lower palms definitely need toughening up.
Saturday: -4 rounds Upper Body Circuit 5 pull ups 7 pushups 7 close knuckle pushups -5x1 false grip pull ups -6x5 seated rows (137.5 lbs) -3x5 overhead press (60 lbs) -3x5 dumbbell "T"-raise (20 lbs each) -4x5 bulgarians (+60 lbs) -3x5 hamstring curls (75 lbs) -3x15 calf raises (+60 lbs) -2x5 dumbbell squats (+120 lbs) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 13, 2007, 12:50:21 PM did some core work and had baseball practice today; the bubka holds seem to be getting better, and so is my tuck planche. I had been planning on doing more, but i didn't know that i have a game tomorrow, so i cut back a bit.
Sunday: -4 rounds Core Circuit 10 sec tuck planche 20 sec canoe 20 sec oblique canoe (both sides) 8 sec bubka bottom hold -6 rounds floor wipers (left-middle-right-middle=1) -2x10 second bubka bottom hold Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 16, 2007, 02:00:47 PM haven't posted in a couple of days mainly because i've had some end of the year projects to finish up on-my mom kept me off any parkour forums when she was home, so i couldn't make an entry. Anyways,
Monday: -Baseball Game (1 hour 10 minutes) We kicked Ass! we won 12-1, and i drove in 4 rbi with a 3 run homer -2 rounds upper body circuit 5 pull ups 7 pushups 7 close knuckle pushups (wrist is around 85 percent-getting there) -2x10 second bubka hang -1x15 second tuck planche -1 rope climb -1x15 leg raises Tuesday: -Baseball Game (2 hours) We won our tenth game of the year, so now we're 10-3..not such a great game for me, though. I almost blew the lead, and i kept hitting the ball hard at people. -1x12 second tuck planche -2x10 second bubka hang -1 round Upper body Circuit 5 pull ups 7 pushups 7 close knuckle pushups Wednesday: -1 round upper body 5 pull ups 7 pushups 7 close knuckle pushups -1x10 second bubka hang -1x15 leg raises -1x20 second oblique canoe (each side) -1x45 second back bridge -2x2 wrist rollers -1x20 fast-slow squeezes (each hand) -1x50 fast squeezes (each hand) Goals: True Bar Muscle Up (need rotator cuff work) 8.25 foot standing long jump (8 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) Title: Re: Max's Log Post by: Max G on May 18, 2007, 07:05:32 PM first game of a baseball tournament; this is kicking off the traveling season. Didn't do so hot, but no one really did. I had two nice catches in left-a nice start for my new specialization as becoming an outfielder, and i pitched-my stuff was really good, and my throwing mechanics are back on track. As for hitting, i went 0-2 and got hit in the head. I'm a little annoyed, because due to this tournament i won't be able to exercise alot until sunday..but i have a game in the morning then, as well as a service project to finish (it's only 25 percent of my 4th quarter gov grade) but yayyyy 14 days of school left!!
Also: A goal Accomplishment! During gym class, myself and 4 other friends were fooling around in the long jump pits (one of them is a long jumper), and i happened to measure my broad jump-it's now around 8.325 feet. Friday: -Baseball Game (2.5 hours) -1 Upper Body Round 5 pull ups 7 pushups 7 close knuckle pushups -1x10 second bubka hold -1x6 v-ups I've begun doing alot more parkour technique drilling as of recently, focusing on my roll and some basic vault practice to get back into the swing of things. Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 19, 2007, 09:25:46 PM Two baseball games today; i am sore, tired, and it sucked. I hit pretty poorly (though i fielded well) and the day was hot, exhausting, and just crappy. Anyway, i relaxed for a while, and about 10 minutes ago i finished a core circuit.
Saturday: -2 baseball games (2 hours each) -3 rounds core circuit 10 sec Tuck Planche 6 V-ups 15 leg raises -3 rounds small core circuit 45 sec back bridge 25 sec oblique canoe Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 20, 2007, 04:39:20 PM Went to the Y and had a pretty good workout today
Sunday:-3 rounds upper body circuit 5 pull ups 7 pushups 7 close pushups (wrist is getting better!) -2x3 weighted pullups (+20 lbs) -4x6 ham curl (87.5 lbs) -4x7 pushups -2x5 bench (115 lbs) -3x5 overhead press (60 lbs) -3x5 dumbbell T raise (20 lbs each hand) -4x15 calf raises (+70 lbs) -2x8 lunges (+80 lbs) -1x8 lunges (+90 lbs) -4x6 ham curl (87.5 lbs) -3x20 inward ankle rolls -3x20 outward ankle rolls -3x15 shin raises Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 22, 2007, 05:55:48 PM didn't do a whole lot yesterday because i had my last school ball game of the season today; went 1-2 with 1 run scored, and 1 rbi-my swing felt better today and i was seeing the ball pretty well. Threw and fielded well also. In gym class we had a faux track meet, and i participated in the "super man high jump" myself and a friend who is a jumper on the track team made it all the way to 5'8" only on diving over the bar. Turns out that it was a pretty good lower back workout to do so many reverse leg lifts as the flick to get over the bar. I also realized that the "strain" i felt earlier last week on the deadlift was from my lower back not being strong enough for the weight i picked; i believe my form is all right, assuming the weight is manageable. I also hurt my ankle and lightly reinjured my wrist on the somersault landings, so i'll be taking it a bit easier on those parts so i can go out and do lots of parkour and missions on my memorial day weekend.
Monday: Not a whole lot; mostly rest Tuesday: -Baseball game (2 hours) -High jump (40 minutes) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 23, 2007, 02:35:11 PM today is awfully wet out; i'm waiting for our coach to cancel practice..even though i'm hurt he still wants me to come and help out. :P ah well.. anyway, i got in some conditioning to make myself happy. I think that once the school year is over, i will reduce the number of pull ups in one round, but make them weighted to make my pull ups more explosive
Wednesday: -1 round upper body circuit 5 pullups 7 pushups 7 close knuckle pushups -2x5 deep dips (these need work) -1x6 LSAF's (laying down straight arm "flys"; too long so i will abbreviate) (15 lbs each hand) -1x3 weighted pull ups (+15 lbs) -1x12ish second Tuck Planche -1x6 V ups -1x15 leg raises -1x25 second oblique canoes (each side) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: whiteninja on May 23, 2007, 04:51:00 PM You're still in season? The baseball season for my high school ended over a week ago, and by now, they're all done.
Football training is starting up again though, for another year of glorious defeat. (http://img6.picsplace.to/img6/23/icon_wacko.gif) Title: Re: Max's Log Post by: Max G on May 24, 2007, 03:05:40 PM well school ball is done as of yesterday for me, but i'm in the summer "traveling" season right now..i'd almost regret it if i didn't enjoy baseball so much-i have to cut back on my training a bit so i don't affect my play; had that happen during the basketball season
anyways, since my practice today was cancelled, i got in some nice fun work; especially in gym class-lots of weighted pull ups, pushups, fiddling around, and strength skill attempts. (i found out i can do a pull up with 35 lbs on me! how much more, i don't know-that was the heaviest weight available) Thursday: -Soccer game (50 minutes) -Nonstop fun exercise in gym class (110 minutes) -4 rounds Upper Body Circuit 4 weighted pull ups (+15 lbs) 5 deep dips 7 pushups -6x2 wrist rollers -2x60 squeezes -2x4 -10 second squeeze holds -4x10 second oap position holds (each arm) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 25, 2007, 08:57:49 PM Got in some core work, went out with some friends, and while out we were just scootering around, playing soccer, and doing lots of muscle ups and pull ups at a nearby park; i almost got the most illegitimate symmetrical muscle up; it was about as close as i could get with lots of kips, kicks, and swearing, but i couldn't get over. Ah well.
Planning on going out with 3 friends for a drills/repetitions day tomorrow assuming weather doesn't ruin it and everything goes to plan Friday: -4 rounds Core circuit 10 sec Tuck Planche 30 weighted twists (15 lbs) 15 split leg raises -30/40 minutes of pull ups, Mu's, laches, and core fiddling -Parkour; basics (30 minutes) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 26, 2007, 06:29:35 PM while the weather initially looked gloomy, i was able to go out bouldering during the rain, and did some great parkour around the U of M when it cleared up..We found some terrific spots too-a real fun day. I might be going back tomorrow if i can get some of the guys who went today to go with me.
Saturday: -Bouldering (1 hour) -Parkour (2 hours) -3 round Upper Body Circuit 4 weighted pull ups (+15 lbs) 5 deep dips 7 pushups and later in the evening.. -4x5 deep dips -3x2 wrist rollers -3x7 wide parallette pushups -3x7 close parallette pushups Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: whiteninja on May 26, 2007, 07:19:26 PM Summer traveling? Nice.
Good luck in the games. Title: Re: Max's Log Post by: Max G on May 27, 2007, 08:02:05 AM thank you :)
Title: Re: Max's Log Post by: Max G on May 28, 2007, 10:03:12 AM well, it's memorial day, and since i'm heading into the last weeks of school, i'm going to spend the majority of today resting, studying, and doing homework. I wasn't able to go to the U yesterday-i was too tired anyway, but I got in some core work last night when i got back from pirates of the caribbean (great movie by the way), and i might do some hitting today; otherwise i'll take it easy.
Sunday: -4 rounds Core Circuit 6 v-ups 30 seated twists (+15 lbs) 15 leg raises -Light Parkour (30 minutes) Monday: -1 round Upper Body Circuit 5 weighted Pull ups (+15 lbs) 7 parallette pushups 7 close parallette pushups 5 deep dips -Hitting -Gardening (mostly shoveling compost) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 29, 2007, 03:07:22 PM well i'm posting this before i will actually exercise, mainly because i'll be getting in some brief training after my game, which doesn't even start until 8 pm, which is utter bull. When i got home from school i did some roll practice with only a thin towel on the ground and no shirt to be as close to the ground as possible (except for the towel). My roll is definitely getting better, but due to my practicing on concrete with my poor form coming out of winter, i have a bruise on my lower back, and instead of passing through the roll without pain (my form is fine now) i get a little punch in that spot, except for a few top notch rolls which it didn't hurt even then. Seeing as how the lower back is directly in the contact point of the roll, im going to have to take it a bit easier and let that bruise heal up.
Anyway, this is what my exercise looks like (or will look like) Tuesday: -1 round Upper Body Circuit 5 weighted pull ups (+15 lbs) 7 parallette pushups 7 close parallette pushups 5 deep dips -1 round Core Circuit 10 sec Tuck Planche 20 leg raises 6 v-ups 30 weighted twists (+15 lbs) 30 sec back bridge (+15 lbs) -15 full range squats -15 weighted calf raises (+25 lbs) -20 minutes Roll Work Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 30, 2007, 05:48:43 PM well we had practice today; the rain came down in a torrent, and we had to leave after 1 hour of play..unfortunately, the rain made me cold, and as a side effect (i think..?) i squatted down quickly for a ball, and pulled my groin. That makes my wrist, ankle, and now groin. (The previous two having already healed) I hope i'll be better by the weekend, because we might be heading out to the U again..i at least want to be able to do squats, but now i can't.
Anyways, i got in some exercise, but interestingly enough, as i often find myself doing movements of all sorts while injured in some fashion at some point, i now know that my groin is apparently activated during pushups..so i did them one legged, but injuries just don't stop nagging. I hope i can play in my soccer game tomorrow, but we'll see. Wednesday: -2 rounds Upper Body Circuit 4 weighted pull ups (+15 lbs) 7 parallette pushups 7 close parallette pushups 5 deep dips -2x4 10 second squeezes -2x70 squeezes -4x2 wrist rollers Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on May 31, 2007, 03:14:04 PM groin's feeling a little better, i hope it's ok for general running around by the weekend.
-4 rounds Upper Body Circuit 4 weighted pullups (+15 lbs) 7 parallette pushups 7 close parallette pushups 5 deep dips -2x70 squeezes -2x4 10 second squeezes -1x6 v-ups -1x15 leg raises Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 01, 2007, 08:04:55 PM because i've been babying it, my groin is feeling better; if i get a good night's sleep i think i'll resume my jumping and running, though i'll keep an eye on how it feels. I had baseball practice today, and just a little while ago i worked on strengthening the muscles around my knees since posterior chain work is a little difficult with my groin in its current state.
Friday: -Baseball Practice (1.5 hours) -6x15 sec duck walk holds -4x15 calf raises -6x15 shin raises -4x20 ankle rolls (each foot) -4x20 outward ankle rolls (each foot) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 03, 2007, 08:25:44 AM my groin felt good saturday, so i was moving around more, though still being cautious. Myself and a few others went out 5 minutes before a rain storm, and then went racing through the woods barefoot to a find a fallen tree to hide under. When the rain started to intensify, myself and two others ran to our missions park, and stayed relatively dry under the pyramids. After i got back later i did some core and upper body work, though i was finding it tough to finish my rounds on the third one. Probably because i had done a few sets of dips before the upper body circuit, and an l-sit time progression before the core circuit.
i need to rest today, because i have a game coming up tomorrow; and it's the last week of school, so FINALS! Poopy Saturday: -3 rounds Upper Body Circuit 4 weighted pull ups (+15 lbs) 7 parallette pushups 7 close parallette pushups 5 deep dips -3x5 deep dips. -2x70 squeezes -1x4 10 sec squeeze holds later on.. -3 rounds Core Circuit 10 sec Tuck Planche 6 V ups 15 leg raises -10:10:7:5:3 sec L-sit Holds Sunday: Rest, maybe some stretching Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 05, 2007, 01:47:23 PM had a baseball game yesterday (my first in a little while now that i think of it) and i have another one tonight at 8. This means no conditioning yesterday and today.. i think i may have practice tomorrow, but i will resume my conditioning as always. Yesterday i went 2-3 with a single, a double, and 3 rbi's. I felt really good moving out in the field-it always feel good to run and go fast. Did some wallruns in gym class yesterday when we went to the ice cream shoppe as we occaisonally do, and before some lady shooed me away, i was almost grabbing what was between 12-13 feet with my wall run so goody goody.
Monday: -Baseball Game (2 hours) -Wallruns, precisions on rocks Tuesday: -Baseball Game (2 hours) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 07, 2007, 03:04:26 PM i wanted to post yesterday but couldn't get my hands on the computer, so i'm catching up for wednesday and posting what little there is today..Had practice wednesday, and after my games on monday and tuesday, i found that my legs were quite sore and tired the next day; i did alot of sprinting into, out of, and around the outfield.
When i came home on wednesday i also got in some good old conditioning. I have a soccer game in an hour, and since i have tournament games (which i hate because all i get out of it is a little baseball and alot of soreness) tomorrow, saturday, and sunday, i can't do any training. Wednesday: -Baseball practice (2 hours) -2 Rounds Upper Body Circuit 4 weighted pull ups (+15 lbs) 7 parallette pushups 7 close parallette pushups 5 deep dips -5,5,6,6 weighted pushups (+15 lbs) -2x4 weighted pull ups (+15 lbs) and later.. -2 rounds Core Circuit 10 sec tuck planche (it's feeling better and better) 30 seated twists (+25 lbs) 6 v ups -1x15 ab wheel roll outs -2x30 sec back bridges (+25 lbs) Thursday: -Soccer Game (1 hour) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 12, 2007, 08:14:57 AM well it has been a little while; i've been pinned down with baseball games and will continue to be for the next week, but here's what i did over the weekend and the little conditioning i got in yesterday.
Friday, Saturday, Sunday: -Baseball games -Spent rest of time outside; lots of pullups, laches, and fooling around. Monday: -Baseball game -2 rounds Core Circuit 10 sec Tuck Planche 7 ab wheel roll outs 7 v ups 30 sitting twists (+25 lbs) 15 leg raises also: after talking to Steve, i now know that if i wish to be making the strength gains i desire, i probably shouldn't be doing my metcon style workouts to cut down workout time, which should be ok time wise, since it's summer. Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 12, 2007, 09:05:58 PM got in a little conditioning, as well as some swimming, bridge jumping (obviously not beneficial to conditioning, but still fun) and a soccer game; so i had more fun than work, but it's always nice to do other stuff.
Tuesday: -Soccer Game (1 hour) -Swimming (1.5 hours) -2x5 pull ups (+15 lbs) -2x6 pushups (+15 lbs) -2x6 close pushups (+15 lbs) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 13, 2007, 03:12:31 PM i couldn't go out today due to scheduling conflicts and my baseball game tonight, so i spent most of my time not conditoning (boohoo) :'( and instead working on my roll, which finally felt painless with my shirt off; tried it in boxers only, and it still felt good, so yay. I found that i've been better able to program my body and/or mind as to the diagonal motion of my roll by laying on my back, and then repeating the motion of the section of the roll that takes place on the back. Turns out it was a decent core exercise. I also was fiddling around with headstands and handstands since i was a bit bored.
Wednesday: -Baseball Game (2 hours) -Roll work (1 hour) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 15, 2007, 01:16:28 PM had a baseball game thursday, practice today, and each day i've been going out and doing alot of barefoot running and walking, as well as alot of "fiddling around" exercise (basically i'll just bust out a set of pull ups or pushups every couple of minutes or jump around)
Thursday: -3x3 wide grip pulls(+15 lbs) -2x4 pulls (+15 lbs) -2x6 pushups (+15 lbs) -2x6 close pushups (+15 lbs) -2x25 calf raises -Baseball Game (2 hours) Friday: -2x12 sec Tuck Planche -2x10 sec L-Sit -2x40 seated Twists (+25 lbs) -2x15 leg raises -2x30 sec back bridges (+25 lbs) -1x15 rollouts -Practice (2 hours) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 17, 2007, 05:43:52 AM well, it's almost 8 in the morning and i'm about to head off to my third game of a tournament..i want to come back later and do some training (which i think i will; probably just legs and core though) before my game tomorrow. I have tuesday off i think, but after that 3 more days of baseball.
Saturday: -2 Baseball Games (5 hours total) Sunday: -Baseball Game (2.5 hours) -? Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 17, 2007, 02:41:32 PM and since i can't modify my post apparently, here is the little bit of conditioning i did after my game:
Sunday: -4x20 sec Ma-Bu holds -4x10 sec one legged wall sits (each leg) -Roll practice (20 minutes) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 18, 2007, 07:55:53 PM had a baseball game, and since i have a day off tomorrow, i took the liberty of doing more training.
Monday: -2x12 sec Tuck Planche -2x10 sec L Sit -2x40 seated twists (+25 lbs) -1x15 roll outs -2x15 leg raises -2x30 sec superman holds -baseball game (2 hours) and later.. -3x4 pull ups (+15 lbs) -3x3 wide pull ups (+15 lbs) -4x10 sec one legged wall sits -2x1 min quadrupedal movement -4x7 one legged calf raises (+40 lbs) -1x30 one legged stair hops Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 20, 2007, 06:58:55 PM my baseball game was canceled due to lightning and a tornado warning, so i went the the Y for the first time in a while, and did weighted pull ups and worked on my squat form. I couldn't do pushups though because my right shoulder is still tender from pitching.
Wednesday: -3x3 pull ups (+20 lbs) -2x2 pull ups (+30 lbs) -1x1 pull ups (+40 lbs) -3x6 squats (115 lbs) -4x4 oa wall pushups -2x2 wrist roll ups -4x7 one legged calf raises (+40 lbs) Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 21, 2007, 03:16:40 PM today was one of those days that i always look forward to-free Coffee Cooler Day at Caribou! I was doing my core workout, when my mom reminded me, and after making a few calls, myself and some friends spent the next hour collecting a grand total of 111 free coolers! That doubled our total from last year, and cut my conditioning a bit short (though it was worth it). Anyways, i'm off to one of my last baseball games in a couple hours.
Thursday: -2x13 sec Tuck Planche -2x11 sec L Sit -2x15 leg raises -2x6 roll outs -2x70 seated twists Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 23, 2007, 07:38:19 AM ok, so yesterday was my birthday, and as a present, my practice was rained out, so i got in some good old conditioning!
Friday: -5x7 wide pushups (+15 lbs) -5x7 diamond pushups -4x4 wide grip pull ups (+15 lbs) -5x70 powerball rotations -4x15 squeezes Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 23, 2007, 02:47:42 PM more conditioning!
Saturday: -Squats..1x6 (115 lbs)..2x6 (165 lbs)..2x6 (185 lbs) -4x6 ham raise (100 lbs) -4x7 calf raises (+80 lbs) -4x3 10 sec rise squats -4x10 sec Tuck Planche -3x10 sec L Sit -3x70 seated twists -4x6 roll outs -2x6 v ups Goals: True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump Title: Re: Max's Log Post by: Max G on June 24, 2007, 10:02:03 PM mostly a rest day, but i spent the day walking around barefoot, working on handstands, and various strength skills for fun. Oh, and...I did a true muscle up on a bar!! I did a couple, so the weighted pull ups are definitely paying off.
Sunday: rest, fiddling around. Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Steve Low on June 25, 2007, 03:46:58 PM Congrats man! Now work on multiples. :)
Title: Re: Max's Log Post by: Max G on June 26, 2007, 09:34:21 AM thanks; i've got a week coming up where i'll be on vacation, so without baseball to work around, i'm going to be doing conditioning as much as possible. Hopefully i'll make some serious progress over the time i'm gone
Title: Re: Max's Log Post by: whiteninja on June 26, 2007, 05:15:56 PM Congrats on the MU.
If you'll be on vacation, make sure to bring parallettes! It's probably the most useful and portable item, aside from rings, and of course... You. Title: Re: Max's Log Post by: Max G on June 26, 2007, 09:12:05 PM *hoo, i wish i had parallettes. yesterday i decided that when i get back i'm going to put together a set of my own, and if i really want a project, i might try to make some gymnastic rings. Until now i've been using dumbbells at home as makeshift paralletes, as well as my grandma's chair, but i imagine i can't take either with me, so i'll probably head over to my aunt and uncle's gym and use what they have there.
Title: Re: Max's Log Post by: whiteninja on June 27, 2007, 08:08:19 PM and if i really want a project, i might try to make some gymnastic rings. It takes about 45 minutes, and most of that is either waiting for the pipe to bake, or sanding down the ends after it cools. (Otherwise, they may scratch your arms up some.) It'd probably take you longer to make parallettes! Title: Re: Max's Log Post by: Max G on June 27, 2007, 08:42:00 PM @ wn: sounds good; i'm looking forward to it.
as for today..lots of barefoot running, jumping, and scootering (i developed a blister on one of my feet-not bad though), some muscle ups, pull ups, and lots of activity. I also did a little leg exercise a couple minutes ago; coupled with what i did earlier, it felt good and tiring. Wednesday: -lots of barefooting outside and various exercises, swimming (this was tiring) -6x3 10 sec rise squats Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on June 29, 2007, 11:47:43 AM well well well. I've been getting in some nice higher volume conditioning, but i have had to leave out any pulling movements from my exercise for the time being. It seems that when i do pulling motions that i am not fully accustomed to, i strain the left side of my neck. I'm not sure why, but this happened the second time i really did weighted pull ups, and the second day that i did muscle ups. It hurts to turn my head, and i can feel it straining a bit when i do pull ups. That said, i've been doing everything else that i can manage.
Thursday: -6x7 wide pushups (+15 lbs) -6x6 close pushups (+15 lbs) -6x15 squeezes -3,3,2,2 forearm rollers though it's friday today, i still have time to do more exercise, so i will post again the next time i can get my hands on a computer. Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on June 30, 2007, 10:28:40 AM whoo my core is pretty sore today, and my neck is getting better-i'll probably resume pulling motions the day after tomorrow..anyways, as i did yesterday, i am posting the previous day's training, and will post today's tomorrow.
Friday: -6x7 rollouts -6x8 v ups -6x70 seated twists -8x6 lunges (each leg) -8x3 10 sec rise squats -8x15 one leg calf raises -5x15 one leg shin raises and later.. -4x15 one leg calf raises -8x6 rolled ankle raises Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on June 30, 2007, 02:13:00 PM well i did a bit more work, but i'm done for today. I trained hard, but now it's time to rest. so here's today's entry. Lots of high volume, which i will replace in a couple days with more difficult exercises when i go to my uncle and aun'ts gym instead of doing only in house stuff.
Saturday: -10x8 close pushups -10x8 wide pushups -10x20 squeezes -4x5 OA wall pushups -4x15 sec OA push-pos. holds Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 currently) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 01, 2007, 06:15:37 PM Sunday: -10x3 10 sec squat rises -6x15 one leg calf raises -2 hours of hiking and precision jumps around a national park -5x3 max effort jumps -6x7 rollouts -6x15 tuck ups Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 02, 2007, 02:43:05 PM ok, so i wasn't able to go to the gym today (and i probably won't until i get back home), because it costs 15 dollars to go in as a guest, and i don't feel it's worth it to lift some metal when i can manage with other stuff for the next 2 days. Anyways, i did only a little bit of work today, because my body is taking longer to recover due to the somewhat excessive volume i've been doing. ;D it's nothing bad, but i'm going to take a rest day before i head home, and i'm going to reshrink my volume, regardless of it being a similar intensity, so not as difficult. I'm looking forward to getting home and hitting the heavier weights and cutting out this silly high volume stuff.
Monday: -3x15 diamond pushups -6x5 oa wall wrist ups i think that tomorrow i'll do a medium amount of jumping, squat rises, and calf raises, and half the sets of rollouts, tuck ups, and seated twists to let my body recuperate. after that, i'll take a rest day with just stretching, and then i'll be home. Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 03, 2007, 12:23:18 PM well my uncle got me a guest pass to gold's gym, and i almost started laughing when i was exercising; everywhere i looked people were either curling, or hovering around the lat machine. I think i saw only one top heavy guy with proportionate legs. Anyways, i did some squats and a little bit of other stuff, but after one rollout, i felt that my abs couldn't take anything in the way of work, while my neck was a little tender from the squats because they didn't have a decent squat pad. I'd been hoping to try 205 or 215 lbs, because the 165 and 185's feel fairly easy, but i'll just try that later on a the Y.
Tuesday: -3x5 10 sec squat rises -2x15 calf raises (+80 lbs) -Squat; 1x6 (115 lbs)...2x6 (165 lbs)...2x6 (185 lbs) -5x3 max effort jumps Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 04, 2007, 10:59:29 AM not really doing anything today except relaxing and travel tonight. If i get in early enough, i'll have had enough rest to go to the Y and have a productive upper body day tomorrow.
Wednesday: Rest Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Bubka Bodyweight Bench Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 05, 2007, 10:17:41 AM well i'm back in minnesota, and it feels great! Weather's beautiful, and i woke up at 8 to go to the Y, and had a great session. I was a little worried that a whole week with no pulling at all would hurt my pulling power;it seemed fine, but i took it lighter to ease back into it.
Thursday: -Pullups..1x6(+15 lbs)..3x2(+30 lbs)...2x1(+40lbs) -4x5 dips -3x5 seated rows (150 lbs) -2x15 diamond pushups -3x4 external rotations (25 lbs) -3x5 internal rotations (25 lbs) -3x5 rotator press (10 lbs) -3x5 oa wall wrist ups -2x2 rollups -3x6 decline sit ups (+20 lbs) -4x7 oblique sit ups (+25 lbs) -4x6 barbell rollouts (+10 lbs) -2x2 skin the cats Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Bubka Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 07, 2007, 11:11:30 AM yesterday i had baseball practice, while my core and upper body were and are still sore, and since i have a practice tomorrow, i'll do my upper body and core work after practice. So it was legs today:
Friday: Rest Saturday: -Squat..1x6(135 lbs)..4x6(185 lbs) -2x6 ham curl (100 lbs) -3x6 adduction (150 lbs) -4x6 calf raises (+135 lbs) -4x8 ex. ankle rolls -4x8 int. ankle rolls -3x30 sec wall sit i've changed my goals a bit, taking out the bubka and bodyweight bench, while adding in a back lever. Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 08, 2007, 02:38:10 PM i might have practice in a few hours, but i think (hope ;)) that it's canceled due to a huge downpour that came about, but it may dry up. Anyway, i went to the y, scaled back some sections a little bit, but had a good session.
Sunday: -Pullups..1x4(+20lbs)..3x3(+30lbs)..2x2(+40lbs) -2x5 dips (cut back a little due to a bit of unfriendly sensation in my shoulders; just staying safe) -3x5 rows (150 lbs) -3x5 presses (70 lbs) -2x15 diamond pushups -3x5 external rotations (25 lbs) -3x5 internal rotations (25 lbs) -3x5 oa wall wristups -2x2 roll ups -3x6 decline sit ups (+20 lbs) -3x7 oblique sit ups (+25 lbs) -3x6 rollouts (+10 lbs) Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 11, 2007, 08:01:46 PM well, baseball season is over, and after going to the harry potter premiere last night preceding a sleepover, i'm a little short on sleep. I wasn't able to do all the work i wanted to today, but i feel like i pushed myself and did well.
Mon-Tues: -Baseball, missions, and rest Wednesday: -4x3 hill sprints -3x30 sec wall sits -5x7 calf raises (+140lbs) -Squat..1x8(135lbs)..4x6(185lbs) -4x7 cable adduction -4x6 decline sit ups (+20lbs) -2x6 barbell rollouts (+10lbs) -4x7 oblique sit ups (+25lbs) -4x7 lower back hypers (+25lbs) Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 12, 2007, 11:28:11 AM i got my braces off this morning, and after i went to the y. I did less dips to let my shoulders ease back into it after my baseball games, and i lowered the weight on the rows but used the absolute largest range of motion
Thursday: -Pull ups..1x5(+20lbs)..3x3(+30lbs)..2x1(+40lbs) -2x5 dips -3x5 rows (137.5 lbs) -3x5 press (70lbs) -2x15 diamond pushups -4x5 internal rotations (25lbs) -3x5 external rotations (25lbs) -3x5 rotator press (10lbs) -3x5 oa wall wrist ups -3x2 roll ups Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 12, 2007, 06:46:32 PM add:went out with a friend and drilled parkour for about 1.5 hours; i used my roll that i've been working hard on after jumps without a shirt on concrete and it felt great! I worked on my turn vault, and accomplished an arm jump that scared me a bit, but was actually quite within my jumping range. Also, i had a soccer game about an hour ago (got a hat trick! wee) and depending on how i feel tomorrow, i may or may not leave off my leg work for another day. At minimum, i will do core work and try to push myself, then relax the rest of the day.
Title: Re: Max's Log Post by: Max G on July 13, 2007, 11:33:07 AM went to the y to do some core work, and left out my leg work because they're still pretty tired from yesterday.
Friday: -4x6 decline sit ups (+20lbs) -4x7 oblique sit ups (+35lbs) -4x7 lower back hypers (+35lbs) Goals: +80 lbs pull up (approx. half bw) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) 8.25 foot broad jump True Bar Muscle Up Title: Re: Max's Log Post by: Max G on July 13, 2007, 02:46:17 PM even though my legs are a little achy and tired, i decided to test my standing long jump, and I accomplished a Goal! On 4 out of 5 jumps i cleared 8.5 feet! I tested by standing completely behind a line, and then judging where the balls of my feet lined up (like a precision jump). On the final jump i almost got my entire arch past 8.5 feet! weight lifting is definitely paying off, or so i'd like to think :)
Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: plasmagrey on July 13, 2007, 03:26:01 PM Congrats on the goal man. You're doing good.
Title: Re: Max's Log Post by: Max G on July 14, 2007, 11:41:50 AM @ plasmagrey: thanks, i'm really pleased with my progress. I just hope it continues.
i went to the Y today as i so often do, and had a good session. I cut back a little on pull ups because my elbow felt a bit tight, but otherwise it was pretty good. I increased the reps on my rows and presses (presses got really tough near the end) and my rotator cuff work is feeling better each time. Dips were feeling downright giddy in the shoulders. Saturday: -4x3 pull ups (+30lbs) -3x6 rows (137.5lbs) -3x5 dips -3x6 press (70lbs) -3x6 oa wall wrist ups -3x2 roll ups -3x5 external rotations (25lbs) -3x5 internal rotations (25lbs) -3x6 rotator press (10lbs) Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 15, 2007, 12:57:12 PM i did a good deal of leg work today, but my elbow was feeling a little tender from holding the bar during squats. I'm going to take that as a sign to have a rest day tomorrow.
Sunday: -Squats..1x6 (135lbs)..4x7(185lbs) -6,8,8 cable adduction (25 lbs) -4x8 calf raises (+135 lbs) -3x8 ham raise (100lbs) -4x30 sec wall sit Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 16, 2007, 09:39:12 PM most of my time today was spent digging a hole (only about 9x6ft right now), playing soccer, and drilling barefoot precisions.
Monday: Rest Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 17, 2007, 01:08:00 PM well after doing some thinking and lots of reading, i've come to a pretty basic conclusion about my elbow that didn't require all that much thinking or any reading; i'm going to give my elbow as long as it needs to recover (judging by its current condition it shouldn't be too long), and once it is all right, i will quite slowly ease back into my upper body training. Looking back on my log, i rushed back into lifting too heavy after my 1 week off, and i think i should switch to slightly lighter loads on my pull ups with higher repetitions (6-9ish). I'll continue with my leg and core work and do what i can for my elbow with rest, icing, fish oil, and ibuprofene.
Title: Re: Max's Log Post by: Max G on July 18, 2007, 12:08:52 PM elbow's feeling better, but i'm still going to rest it more..i raised the reps on my squats, and they felt good, while i increased the volume on my calf raises. I think i'll go to either 5x8 or 5x9 on the squats before increasing the weight. I also got in 10 minutes of biking to the y and 10 back; i have a tendency to stand up when i bike, so it was pretty much a quad workout the whole time. Also, no cable adduction; my groin is kind of sore from soccer yesterday. I'm going to look to add 1 or 2 more sets to my wall sit next workout.
Wednesday: -Squats..1x8(135lbs)..4x8(185lbs) -5x8 calf raises -3x8 ham raise (100 lbs) -4x30 sec wall sit Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 19, 2007, 08:15:11 AM well i've begun some higher rep conditioning at steve's recommendation to strengthen my tendons, as well as ease me back into my upper body training seeing as how i haven't done anything upper body wise since saturday (and it's killing me inside!). Focused on joints and just getting back into exercising the top half. I consulted willwayland from worldwidejam.tv about my elbow, and he mentioned that it could have been brought on by overuse(definitely a possibility) and/or too much arms, not enough back in my pull ups (which i now realize is almost a definite). So i'm going to make a note of focusing more intensely on involving my back more when i resume pull ups.
Thursday: -2x15 close pushups -3x20 wrist curls -3x20 reverse wrist curls -2x15 weighted wrist twists Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 20, 2007, 10:31:05 AM my legs are tired from all the miscellaneous activity i've been doing besides my conditioning, so i gave them a rest today while exercising my core.
Friday: -4x8 decline sit ups (+20lbs) -4x8 back hypers (+35lbs) -4x8 oblique sit ups (+35lbs) -2x6 knees to chest (just wanted to give these a try, so i did a little at the end of my session) Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 21, 2007, 08:47:04 AM began my reentry into my upper body routine..i feel fine, though not terrific. A few weeks of training should cure that. :)
Saturday: -Pull ups..1x6(bw)..1x4(+20lbs) -2x5 dips -1x6 rows (137.5lbs) -2x6 press (70lbs) -2x6 external rotation (25lbs) -2x6 internal rotation (25lbs) -2x6 wrist curls (30lbs) -2x6 reverse wrist curls (30lbs) -2x15 close pushups -2x30 wrist twists (15lbs) -2x20 wrist curls (3lbs) -2x20 reverse wrist curls (3lbs) Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 22, 2007, 08:30:51 AM Add to Saturday:
I went to the U of M with tom for about 2.5 hours; lots of parkour and lots of climbups; my lats are a bit sore, while my elbow feels good. Afterwards, we went back to tom's house, rested, and then played missions at the park for about an hour, during which we played around with strength skills, pull ups, laches, and the little gymnastic stuff we can do. We're also going to the go the Y today, but i'm going to focus mainly on my core rather than my legs, because i've been doing alot of leg work outside of the gym. Title: Re: Max's Log Post by: Max G on July 22, 2007, 03:39:52 PM i'm going to give my legs a couple days' rest; the u of m trip really took alot out of them (along with missions). I went to the y and did some core training though.
Sunday: -5x8 decline sit ups (+20lbs) -4x8 oblique sit ups (+35lbs) -4x9 back hypers (+35lbs) -3x3 skin the cats Goals: +80 lbs pull up (approx. half bw) 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 23, 2007, 09:59:59 AM went to the y, and increased my upper body work a bit..i've been focusing more on activating my back in my pull ups, and although it might just be me, i think that my pull up technique prior to this week was so elbow/bicep focused, that my back was disproportionately weaker, and now that i'm focusing on it, i'm finding pull ups harder. (Though my climbups at the U of M were better than ever)..
Monday: -Pull ups..1x5(bw)..1x5(+20lbs) -2x5 dips -2x6 press (70lbs) -2x6 rows (137.5 lbs) -3x15 close pushups -2x6 external rotation (25lbs) -2x6 internal rotation (25lbs) -2x6 rotator press (10lbs) -2x6 wrist curls (30lbs) -2x6 reverse wrist curls (30lbs) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 24, 2007, 12:32:12 PM core work. Increased the weights/sets and Felt good.
Tuesday: -4x6 decline sit ups (+30lbs) -5x9 back hypers (+35lbs) -4x6 oblique situps (+45lbs) -2x7 leg raises (+6lbs) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 25, 2007, 05:17:06 PM went to vertical endeavors. Bouldered alot, and completed 3 tough ascents. I'm proud that i was the only one whose callouses didn't tear off, despite climbing more than everyone else, and that one of us climbs much more than i do.
Wednesday: -Bouldering (4 awesome hours!) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 27, 2007, 09:28:15 PM well i've been taking a precaution and icing my elbow after every workout, as well as taking fish oil and including high rep work, and as a result, my elbow feels great. Anyway, today i went to the Y and increased my weight/reps in all exercises; felt good. Also, i was doing a little bit of pull ups between squat sets, and i realized that when i had been doing pull ups previously and wrote in my blog that they seemed more difficult, i realized i was doing sternum pull ups; quite a bit more difficult for me; especially weighted.
Thursday: rest Friday: -Squats..1x8(135lbs)..2x6(185lbs)..1x5,6(205lbs) -2x5 ham curls (125lbs) -4x7 calf raises (+165lbs) -5x35 sec 120 deg. wall sits -50 drop absorptions (1.3ft) -4x7 decline sit ups(+30lbs) -3x7 oblique sit ups(+45lbs) -4x8 back hypers (+45lbs) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 27, 2007, 09:42:48 PM Add:
4x15 external ankle rotations 4x15 internal ankle rotations Title: Re: Max's Log Post by: Max G on July 28, 2007, 10:49:40 AM upper body today.
Saturday: -Pull ups..2x8(bw)..2x4(+20lbs) -3x6 dips -Bent over rows..2x6(70lbs)..1x6(80lbs) -3x6 press (70lbs) -2x20 close pushups -4x7 internal rotations (25lbs) -4x7 external rotations (25lbs) -4x7 rotator press (10lbs) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 29, 2007, 07:58:18 AM i got a great night's sleep, and now i'm going to take my sunday off.
Sunday: -Rest! Title: Re: Max's Log Post by: Max G on July 29, 2007, 01:12:59 PM actually, i couldn't bear to just sit around; it's gorgeous out!
Sunday: -Light Parkour drills (45 min) -50 drop absorptions (1.3 ft) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 30, 2007, 11:29:52 AM upper body work today. Progressing nicely
Monday: -Pull ups..2x8(bw)..3x4(+20lbs) -3x6 dips -3x7 bent over rows (80lbs) -3x6 press (70lbs) -2x20 close pushups -2x7 internal rotation (30lbs) -2x7 external rotation (25lbs) -3x8 rotator press (10lbs) Goals: +50 lbs pull up 9 foot broad jump (8.5/8.6 right now) 15 pull-ups(13 a few months ago) 1 one arm push up Back Lever Completed: One set of Pulls to the bottom of chest (straight vertical, not leaning back) True Bar Muscle Up 8.5 foot broad jump Title: Re: Max's Log Post by: Max G on July 31, 2007, 10:06:40 PM did legs and core today, but i had to cut some things a little short/out completely to make my workout short enough so i could help my dad to my cat to the vet. Tuesday: -Squats..1x8(135lbs)..1x6(185lbs)..3x6(205) -2x7, 2x8 calf raises (185 |