Okay, this summer I'm going to get into shape. Now that's a very broad term, let me be a bit more specific. By the end of summer here are my goals. I'm not so sure about the endurance ones though, just because I'm not sure how long it'll take my ankle to fully heal up so that I can run again.

Here are my summer goals:

100 pushups in a row
50 pullups, 50 chin ups
60 dips,
30 muscle ups - on wall
10 muscle ups - on bar
100 situps
150 squats

100 pound pushup
50 pound pull up
100 pound squat

Endurance -
16k run - 1 hour 30 minutes
20 legnths - .5 k of swimming
400m sprint - < 1:00 minute

Here are my currents:

35 pushups
12 pullups
10 chinups
15 dips
0 muscle ups - either
50 squats
22 situps

endurance -
I havn't ran in a while, so I'll guess maybe 7-10k
swimming - 6 legnths front crawl
400m sprint - i think around 1 minute 12 seconds

Any one up for a 100 pushup challenge with me?
I challenge you all to beat me to my goals

If anyone know where I can buy some free weights, used would be good. I would love to buy them. Just PM me, also a bar to put them on would be nice, because I'm not to sure how strong my backpack is.

If anyone knows a good way to increase reps for pullups/ chinups that would be apreciated. I was thinking one max set and 3 sets of 80%?

Thank you all!

Wow, havn't done this for a while. I wish I would've referred back to this over the summer, I might have actually got some of my goals.

Okay, I have some new goals.

Long term goals:

PLANCHE!
FRONT LEVER!

Medium goals:

Handstand pushup
One Hand pushup
Advance tuck stand
Advance Lever hold - the one where you have your legs out a little bit, and your back straight

Short term goals:

Monkey stand 60 sec
Tuck hang - 60 sec
One arm pushup
5 consecutive muscle ups

I was doing 2 minutes of combined sets for monkey stands and that's all I've really been doing, with a little bit of handstand against a wall work.

I have a question... Will get strong enough to do a planche with only planche static holds ( monkey stand, tuck stand, advance tuck ...) Or will I need to do more work to get there? I will keep this Log up atleast 2 times a week. if not sumone yell at me.

Thanks,
Swap

k, now I feel like a noob, but.. What is elbow flexion work? Is it like pushups and pull ups?

Okay, so I can't give you an exact account of what happened. I didn't write it down, I'll start writing it down today though. Today I'll probably go for a run, it's freezing out, like - 10C, don't know what that is in Fahrenheit.

I have been practicing levers and planches, my wrists were atarting to hurt so I decided to let them rest (started resting Tuesday). I had a cross-country race Wednesday, it was 3 km all hills on a dirt/gravel road. I was so tired after, it was great. My backpack felt really heavy and I couldn't hold my shoes for more then about five minutes. I ran teh race in 13:55, aprox. 4:38/km. I had gymnastics after, it was fairly productive, I did a couple of things and my first good front uprise on p-bars. and I think I'm getting better at my handsprings, stupid shoulder flexibility .

Today I had gym, so I did 15 pushups :O, 15 situps :O, and a couple of lengths of the gym :O as you can tell my gym class is very hard . Then after we played dodge ball One of the greatest games ever.

My wrists still hurt a little bit. so I'll probably take it easier, probably practice some breakdancing I'm just starting (for the second or third time lol)

Swap

EDIT: I did go for a run, it was -10C. IT was a good time. I ran about 4.6 km.  I can't remember how long it took me, I think it was around 25 minutes. I couldn't go as fast as I wanted  on some parts because I had to be careful from the ice. I'll do some squats later one tonight. I'll do 60 My legs are tired fro mteh run, so it'll be a nice push for me.

I really like doing this, because when I say I'm going to do something on here, I feel like if I don't do it I'm letting everyone down so I push myself harder then if I just say to myself I'm going for a run.

I'm glad I'm doign this right now, I saw my last post and was like... I need to do some squats.

So anyways... Tonight I went out and trained for the first time in a long time. We can all thank Vinnie for motivating me with his awesome video. I did palm spins on garbage bins, and I attempted to scale across a wall, in cat position. I did do the whole wall, just not at once. NExxt time I'll do it twice because I still have strength in my arms. I did a little bit of precisions and balance, and a few kongs. I monkeyed Chest height. I used to be able to kong chest height with ease, its hard again I guess that's what happens when you don't fully commit to something and don't train for months.

The reason I havn't updated in so long is because there was nothing to update, I was sick and I couldn't do anything. I'm still a little bit sick.

How do you change the title of your post? I want to change it to say that posts are welcome.

Thanks,
Swap

Well I 've been super lazy and haven't gotten out to do anything since I hurt my ankle last Monday.

I think I'll do one of the APK workout of the days, one geared more towards lower body strength. I have gymnastics tomoroow and if my upper body is dead then I can't do much very well.

I have some new goals:

Upperbody:

Short term:

3 consecutive handstand pushups - consistantly.
1 arm pushups - with legs in (not spread apart)
Fingertip pushups - without them hurting my fingers
Clean muscle-up -Walls, and railings, and rings

medium term:
Planche progression (2nd) static hold 1 min
Lever progression (2nd) Static hold 1 min

Long term:
Planche
Lever
Freestanding HSPU
1 arm chin/pull

Lower Body:

Short term:
increase vert by 2 inches (I don't know what my current vert is)
Increase broad jump by 6 inches (again, I don't know what my current is)
Clean (form) Pistols

Medium term:
Mile time under 7 mins (courant aprox. 7:20)
400m time under 70 seconds (my courant 400m time is aprox. 1:57 when jogging quickly)
100m time decreased by 1 second (increase acceleration. Maybe a 40 yard dash would be more apropriate?)
Pistol 50 pounds

Long term goals:

increase broad jump 2 feet
increase vert by 6 inches
Mile time 6:30>
400m time under 50 seconds
100m time under 14 seconds

Railing percisions (I put it in long term because trying them now would be deathly and highly dangerous since everything is wet)

I really have no clue how long it takes to build the srength for this stuff. I'm assuming my long term goals are going to take around 6-8 months, and my short term goals around 1 month. My medium goals probably around 2-3 months. But again I'm not totally sure.