the ones listed in here. http://www.americanparkour.com/component/option,com_smf/Itemid,159/topic,21445.0/

god i need to check the forums more.. well i am going to try not to be a flaky mother and actually not have a conflict with the mn jams this year, though as i'm going "off" to college in the fall (U of M!) i know i'll be road/bike tripping around this summer so we'll see how this all pans out. I'm really eager to see how the MN community has grown, especially since all that i saw of it was 3(?) of us who showed up to tour around with Zac Cohn last year.

looking forward to it!

feeling pretty good today; my lunge/dip/row workout is now more of a heavy conditioning sort of thing. I'm no longer trying to up the weights like i am with my deadlift and pull ups. Instead i'm focusing on resting as little as possible. This workout used to take me about 60 min, now it's down to the 40-45 min range. I finished out my sessions with some intervals on the concept II rower.

Wednesday:
-lunges
120x5
150x5
180x5x3

-dips
bwx5
30x3
55x1
70x1
75x5x3

-bb row
155x5
185x3
195x1
205x5x3

cool down
-cuban rotation
60x15x2

-L sit (felt quite solid)
10-10-11 sec

intervals
30sec work!
30sec easy

30sec work!
30sec easy

60sec work!
Distance: 853m (i will try to up the distance every session)

although you don't need to go all out right away, try to work up to getting some form of protein in every meal. at first it may sound like a bit much (i certainly thought so) but after awhile it's plenty doable. Try to get carbs/sugars mainly from fruits, though obviously you can have wheaty things. and of course: Eat YO Veggies! On top of having vitamins that are good for you, they help you poo.

oh and now that you've been temporarily decommissioned, take the time to check out spencer's/apk's links, learn about and work on flexibility and mobility, and start gearing towards programs like starting strength.

hope you're feeling better soon; just go easy on that wrist-i kept re-injuring mine and as a result couldn't do a normal pushup with my hands flat for two years . You don't wanna play those kinds of waiting games.

had blood drawn today and since my needle hole oozed a smidge of blood just before i was planning to go swimming, i decided to just go for a run instead. My lungs felt like i was having a minor asthma attack afterwards. Could really feel my glutes active, and it was nice to not have to run in crazy deep snow. This stuff wasn't too bad.

Tuesday:
sprints
50yd sprint
50yd jog
100yd sprint
50yd jog

50yd sprint
100yd sprint
50yd jog
50 yd sprint

100yd sprint

yeah definitely it's such solid stuff.

went top roping and bouldering for about 3 hours on sunday as well (wasn't planning on doing so much climbing, but a couple friends called me up and i couldn't refuse). Definitely accomplished some stuff but my grip wasn't terribly strong by the end of things.

also lifted yesterday, and felt surprisingly strong in most things. I want to go swimming later tonight but i gave blood today so we'll see how i feel. I'll post it up if i end up going.

Sunday:
-climbing (3 hours)

Monday:
-deadlift
135x5
225x3
275x1
295x1
315x1
320x3
320x3 (last rep form wasn't perfect, but it wasn't bad)

-bench press
135x5
165x3
185x1
195x1
205x4 (wasn't feeling very strong)
205x5 (rebounded)

-pull ups
bwx5
30x3
50x1
70x1
75x3x2

cool down
-cuban rotation
60x15x2

-body lever bottom holds
7-6-6 sec

went bouldering yesterday and worked on navigating around trees using difficult holds/routes that i found. technique is feeling quite alot better.

Also, my hands are pretty chewed up from a hitting lesson i had yesterday in addition to the climbing serving as a finisher that popped some yummy blisters. I pulled a pretty dumb move in putting some moisturizer on my hands after climbing around outside today and then decided to go lift..let's just say rack pulls are hard when it feels like you've rubbed butter all over your palms and fingers. So i didn't up the weights today

I think i may have some sort of shoulder impingement/tightness in my left posterior shoulder..even freeing up the range of motion with one arm dumbbell presses it still hurt to lower the weight a bit.
Thursday
swimming
7x50yds (would've done more but my legs started to cramp so i called it)

Friday:
-bouldering (1 hour)

Saturday:
-climbing practice + movement (1 hour)

Lifting
-rack pulls
135x5
225x3
295x1
315x1
345x1
345x3x2 (left turned out, right turned out)

-one arm db press
45x5
55x5
60x4
55x5x2

-pull ups
bwx5
30x3
60x1
70x1
72.5x3x3
cool down
-cuban rotation
60x15x2

Tuesday:
swimming
8x50yds

Wednesday:
-lunges
120x5
140x5
180x5x3

-dips
bwx5
30x3
60x1
70x1
75x5x3

-bb row
155x5
185x3
195x1
205x5x3

cool down
-L sit
10-10-10sec

-cuban rotation
55x15x3

lifting. going for strength gains while cutting weight isn't a cakewalk. Though an upside to dieting is that everything tastes great! No lifts today felt any easier than i would have hoped for.

Monday:
-deadlift (will go for two triples from now on instead of the one set of 5)
135x5
225x3
275x1
295x1
315x1
320x3 (right turned out)
320x2 (left turned out)

-pull ups
bwx5
30x3
55x1
70x1
72.5x3x2

-bench press
135x5
165x3
185x1
195x1
205x5
205x4

cool down
-body lever bottom holds (atrocious..but then i was doing core stability stuff through the day..)
7-6 sec (called it there)

-cuban rotation
60x15
55x15

-one arm db swings
40#x40 swings (total)

definitely going to need to try dumbbell presses. I was doing some batting practice and i cannot do one handed swings without pain.. I remember reading about how the rigid nature of the barbell can cause a little trouble for some people (i.e. me with my puss joints) so i will see if going back to db presses will be ok do to the freedom of movement.

Sunday:
intervals
(done in semi deep snow; pretty collapsible stuff so it wasn't easy running)
50yd sprint
50yd walk

100yd sprint
50yd walk
50yd sprint
50yd walk
50yd sprint
50yd walk

100yd sprint
50yd walk
50yd sprint

lifted before scootering (razr style) to a friend's house to put primer on his climbing wall. I'm a little concerned about my overhead press; when i lower the weight i feel this pressure/pinching in my left shoulder's external rotators..i've noticed this at times before, though it had gone away. I will look into this. Hopefully pressing 1 day a week will maintain my strength while not building up too much trauma.

Saturday:
-rack pull (starting to use mixed grip now)
135x5
225x3
295x1
315x1
335x1
345x3x3 (dubs overhand, right turned out, left turned out)

-ohp
95x5
115x5
120x5x2 (wasn't allowing much rest between sets)

-pull ups
bwx5
30x3
55x1
70x1
72.5x3x2

cool down
-cuban rotation
55x15x2

-L sit
10-10-10 sec

forgot to log wednesday..didn't get in a structured workout as it was our second to last night of pops but even though it's 2 am i've sort of been staying up with my mom to watch apolo ohno while doing various complexes and exercises.

Wednesday:
-lunges
180x5x3

-dips
bwx5
30x3
55x1
70x1
75x5x3

-bb row
155x5
185x3
195x1
205x5x3

cool down
-body lever bottom holds
7-7-7 sec

-cuban rotation
55x15x2

Friday:
-IM basketball game (we lost out of the playoffs)
-various exercising tidbits

IM basketball playoff game today. On top of the fact that i felt fast and quick, holy shpittle my hops have improved! I've always been a good jumper, but it's definitely evident that my strength gains and improved flexibility are paying off. I can't dunk (maybe a mini ball?) but i can grab rim quite easily-did so with one hand and i was still going up..also can headbutt the middleish of the net pretty well.

almost forgot-we won it was pretty close and went into overtime, but we pulled it out so that was kind of fun.

Tuesday:
-basketball (1 hour)

felt pretty decent overall. Deadlifts were solid up until the last rep, which was passable but not great.

Monday:
-deadlift
135x5
225x3
275x1
295x1
305x1
315x5 (left turned out)

-bench press
135x5
165x3
185x1
195x1
205x5
205x4

-pull ups (going to start working bw explosiveness through speed work more)
bwx5
30x3
55x1
65x1
72.5x3x2

cool down
-L sit
10-10-10 sec

-cuban rotation
55x15x2

did a little movement practice outside today; got in a circuit a second ago.

Sunday:
-movement work, eh (30 minutesish)

circuit
8 rounds of...

5 pull ups
5 renegade rows (25lb dumbbells)
10 jump lunges

7:30 (was much more about muscular endurance than metabolic conditioning)

nice day outside! temp was up to 41 and the sun was shining (also some tasty cirrus clouds wisping through the sky-very cool looking). Went out and drilled some movement sequences and played around. Afterwards went swimming; form is getting better and better.

Saturday:
-movement drilling (45-60 min)

swimming
50ydx8 lengths

opening night of Pops tonight!

Friday:
-rack pull
135x5
225x3
295x1
315x1
335x1
340x3x3 (not easy; left hand wasn't able to keep shut all the time)

-pull ups
bwx5
30x3
55x1
65x1
70x3x3

-ohp
95x5
115x3
125x5
120x5x2

cool down
-cuban rotation
55x15

-L sit (felt particularly weak today)
10-10-10 sec

bodyweight is sitting pretty well at 185lbs. That's 11lbs so far, and my first benchmark-next one is 180lbs. I'm already decently lean, so i'm feeling good about the amount of muscle that i gained during this winter. Signs are pointing to me putting on 8-10lbs of dry tissue. we'll see once i get down to my goal weights.

i've been very busy with our Pops shows, which got a great response last night at the parent preview; suffice to say things in the show are crazy as hell for me because i'm involved in so many skits/acts/dances/music numbers. I've basically squeezed in 1 hour of homework, maybe 1 hour of lifting, and 7-7.5 hours of sleep each day around rehearsal or performances.

i've also been throwing at lunch with a teammate to get ready for baseball season. I'm hoping to be able to start my hitting and go in early next tuesday for captain's practices.

Wednesday:
-lunges
180x5x3

-dips (someone stole or broke the only goddamn weight belt in the building..)
bwx5
30x3
60x1
70x1
75x5x3

-bb row
155x5
185x3
195x1
205x5x3

cool down
-body lever bottom holds
6-6-6 sec (<---GAHH WHAT have i done!!??  )

feeling pretty decent lifting yesterday. also went bouldering with a friend for 2 hours or so; we really focused on solving some pinchy and crimpy puzzles more than just hopping on the wall and exhausting ourselves.

Monday:
-bouldering (2 hours)

lifting
-deadlift
135x5
225x3
275x1
295x1
310x5 (right turned out)

-bench press
135x5
165x3
185x1
195x1
205x5
205x4

-pull ups
bwx5
30x3
55x1
65x1
70x3x3

cool down
-cuban rotation
50x15x3

-L sit
10-10-10 sec

did a circuit, went to a 6 hour (little bit more) pops practice, then went for a nighttime sprint session in the snow.

Sunday:
Circuit:
3 rounds of...

30 mountain climbers
10 pull ups
5 burpees
10 jump lunges

2:40 (:24 improvement)

intervals
100yd sprint
50yd walk

50yd sprint
50yd walk

50yd sprint
100yd sprint

50yd walk
50yd sprint

50yd walk
50yd sprint

100yd walk
100yd sprint