PeteS
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« on: November 18, 2009, 02:48:02 AM » |
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For all of you reading this: this is just a simple work out routine i put together to help channel my random workout routine into realistic goals. I have been exercising at my local park for the last few weeks, but since the weather here has turned bad, ive decided to switch to an indoor routine. but again, this is nothing special.  *looking for tip/comments 11/17/09 previous today goal sit ups 18 23 25 in one min push ups - knees 16 18 25 in one min push ups - normal 10 12 15 in one min handstand (wall) 20 25 30 sec standing long jump 8 8.5 10 feet pk training: - other: - |
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« Last Edit: December 29, 2009, 11:28:32 PM by PeteS »
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PeteS
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« Reply #1 on: November 18, 2009, 08:50:27 PM » |
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stupid rain >8(
11/18/09
previous today goal
sit ups 23 25 30 in one min *25
push ups - knees 18 25 30 in one min *25
push ups - normal 12 17 20 in one min *15
handstand (wall) 25 40 50 sec *30
standing long jump 8.5 8.5 10 feet /
pk training:
-
other:
-
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« Last Edit: November 18, 2009, 08:56:28 PM by PeteS »
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PeteS
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« Reply #2 on: November 19, 2009, 09:20:12 PM » |
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been busy with school, then it rained -long sigh-
11/18/09
previous today goal
sit ups 25 25 30 in one min /
push ups - knees 25 27 30 in one min +2
push ups - normal 17 16 20 in one min -1
handstand (wall) 40 45 50 sec +5
standing long jump 8.5 - 10 feet /
pk training:
-
other:
-
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PeteS
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« Reply #3 on: November 22, 2009, 09:56:14 PM » |
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11/19-21 sick with cold :p
11/22/09
previous today goal
sit ups 25 32 35 in one min *30
push ups - knees 27 29 30 in one min +2
push ups - normal 16 22 25 in one min *20
handstand (wall) 45 35 50 sec -10
standing long jump 8.5 - 10 feet /
pk training:
-
other:
-
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PeteS
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« Reply #4 on: November 24, 2009, 05:14:49 PM » |
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changing routine to get a more challenging workout
11/24/09
goal previous today previous goal
abs:
sit ups 30per min followed by 30 second rest *3 *3 gm gm
arms:
push ups 30per min followed by 30 second rest *3 *1=30 / /
*2=22
*3=11
legs:
wall sit 60seconds followed by 30 second rest 10 mins / 8:30 mins /
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« Last Edit: November 26, 2009, 12:19:44 AM by PeteS »
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PeteS
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« Reply #5 on: November 26, 2009, 12:18:38 AM » |
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11/25/09
goal previous today previous goal
abs:
sit ups 30per min followed by 30 second rest *3 *3 gm gm
arms:
push ups 30per min followed by 30 second rest *3 *1=30 30 /
*2=22 22
*3=11 16
legs:
wall sit 60seconds followed by 30 second rest 10 mins / gm /
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PeteS
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« Reply #6 on: November 27, 2009, 01:25:23 AM » |
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11/26/09
goal previous today previous goal
abs:
sit ups 30per min followed by 30 second rest *3 *3 gm gm
arms:
push ups 30per min followed by 30 second rest *3 *1=30 30 /
*2=22 22
*3=16 17
legs:
wall sit 60seconds followed by 30 second rest 10 mins gm - gm
squats *3 - gm
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PeteS
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« Reply #7 on: November 27, 2009, 11:57:05 PM » |
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11/27/09
goal previous today
abs:
sit ups 30per min followed by 30 second rest *3 gm gm
arms:
push ups 30per min followed by 30 second rest *3 *1=30 30
*2=22 22
*3=17 lost count :p
legs:
wall sit 60seconds followed by 30 second rest 10 mins gm -
squats *3 gm rest
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PeteS
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« Reply #8 on: November 30, 2009, 01:26:26 AM » |
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11/28/09 *rest
11/29/09
new goal previous today
abs:
sit ups 30per min followed by 30 second rest *4 gm gm
arms:
push ups 30per min followed by 30 second rest *3 *1=30 30
*2=22 23
*3=17 19
legs:
wall sit 60seconds followed by 30 second rest 10 mins gm -
squats *3 gm gm
find a way to practice pk inside*
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Zooomz
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« Reply #9 on: November 30, 2009, 01:43:14 PM » |
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Looks good, and you're keeping up your routine (wish i could say the same >_<), but I think you may want to switch it up a little. Working the same exact muscles everyday could lead to overstressing them and could cause some muscleimbalance (for example, your pushups work your triceps and chest, but leave your biceps unworked). Have you checked out the APK Workout of the Day? That could help add some variety. I'd reccommend buying some dumbells if things get too easy, or you could just fill up old milk jugs with water.
Hmm... parkour indoors. You can always work on rolls and landings. Being able to make no noise and getting your form as perfect as possible will be useful when the sun comes out. Also if you have stairs, you can climb up and down to work on quadrilateral motion. And you can lay out some rope or tape and just pretend to work on your precisions. If you have sturdy chairs/tables you can try out some vaults on those. I know there are some articles on training during the winter/indoors somewhere, but I can't find them....
Hope this helped
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« Last Edit: November 30, 2009, 04:07:51 PM by Zooomz »
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PeteS
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« Reply #10 on: December 01, 2009, 09:12:54 PM » |
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Looks good, and you're keeping up your routine (wish i could say the same >_<), but I think you may want to switch it up a little. Working the same exact muscles everyday could lead to overstressing them and could cause some muscleimbalance (for example, your pushups work your triceps and chest, but leave your biceps unworked). Have you checked out the APK Workout of the Day? That could help add some variety. I'd reccommend buying some dumbells if things get too easy, or you could just fill up old milk jugs with water.
Hmm... parkour indoors. You can always work on rolls and landings. Being able to make no noise and getting your form as perfect as possible will be useful when the sun comes out. Also if you have stairs, you can climb up and down to work on quadrilateral motion. And you can lay out some rope or tape and just pretend to work on your precisions. If you have sturdy chairs/tables you can try out some vaults on those. I know there are some articles on training during the winter/indoors somewhere, but I can't find them....
Hope this helped
THANKS! yes i am aware that i am working the same muscles but im limited by what i know and what i can do using just my body :/ and yes, i do look at the daily workout of the day, but mostly it is either too challenging, or do not have the resources to do them (not to make excuses) i have already done the tape on the floor persision jump exercise and ill probably just end up bracing the cold :p it is December and i think there is snow planned for tomorrow X( I really do appreciate your comments and advice. Thank you very much |
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PeteS
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« Reply #11 on: December 02, 2009, 12:57:32 AM » |
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12/1/09
NEW GOALS:
*find new exercises/goals
*try to do apk WOD
*Be able to do the following parkour moves:
can do left handed right handed quality (5)
Roll x x xx
Basic Landing x - - xxxx
Cat Leap x x x
Precision Jump x - - xxx
Monkey Vault x - - xxx
Kong Vault x - - xx
Tic-Tac x x xx
Dash Vault - -
Underbar x - - xxx
Lazy Vault x x x xxxx
side vault x x xxx
gate vault
*Be able to do the following freerunning moves:
can do left handed right handed quality
front flip
backflip
wall run
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« Last Edit: December 04, 2009, 08:47:00 PM by PeteS »
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PeteS
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« Reply #12 on: December 05, 2009, 11:13:30 PM » |
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12/5/09
NEW GOALS:
*find new exercises/goals
*eat three good meals a day
*try to do apk WOD
*sleep 8 hours a day
EXERCISES:
new goal previous today
abs:
sit ups 30per min followed by 30 second rest *4 gm gm
arms:
curls 35 per min switch hands> 30 sec rest *2 - gm
push ups 30per min followed by 30 second rest *3 *1=30 30
*2=23 22
*3=19 17
legs:
wall sit 60seconds followed by 30 second rest 10 mins gm -
squats *3 gm gm
*Be able to do the following PARKOUR moves:
can do left handed right handed quality (5)
Wall Run x - - xxx
Roll x x xx
Basic Landing x - - xxxx
Cat Leap x - - x
Precision Jump x - - xxx
Monkey Vault x - - xxx
Kong Vault x - - xx
Tic-Tac x x xx
Dash Vault - -
Underbar x - - xxx
Lazy Vault x x x xxxx
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality
front flip - -
back flip - -
wall run
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PeteS
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« Reply #13 on: December 07, 2009, 12:30:07 AM » |
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12/5/09
NEW GOALS: today
*find new exercises/goals x
*eat three good meals a day 2
*try to do apk WOD
*sleep 8 hours a day x
EXERCISES:
new goal previous today
abs:
sit ups 30per min followed by 30 second rest *4 gm gm
arms:
curls 35 per min switch hands *2 gm gm
(side) 25 " " " " *2 -
push ups 20per min followed by 30 second rest *3 *1=- 20 *changed: no results
*2=- 20
*3=- -
legs:
wall sit 60seconds followed by 30 second rest 10 mins - -
squats *3 gm gm
*Be able to do the following PARKOUR moves:
can do left handed right handed quality(5) goal:
Wall Run x - - xxx plant foot better
Roll x x xx quit hitting hip
Basic Landing x - - xxxx make less sound
Cat Leap x - - x find a wall to practice on
Precision Jump x - - xxx
Monkey Vault x - - xxx vault something higher
Kong Vault x - - xx vault something other than a picnic table
Tic-Tac x x xx quit sucking
Dash Vault - -
Underbar x - - xxx practice more
Lazy Vault x x x xxxx perfect
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality goal
front flip - - quit being a b*tch and do it
back flip - -
wall run
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PeteS
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« Reply #14 on: December 08, 2009, 01:29:14 AM » |
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12/6/09
NEW GOALS: today
*find new exercises/goals x
*eat three good meals a day 2
*try to do apk WOD
*sleep 8 hours a day x
EXERCISES:
new goal previous today
abs:
sit ups 30per min followed by 30 second rest *3 gm gm changed to being correct
arms:
curls 35 per min switch hands *2 gm gm
(side) 30 " " " " *2 -
side to front 30 " " " "
push ups 20per min followed by 30 second rest *3 *1=20 20 *changed: no results
*2=20 20
*3=- 20
legs:
wall sit 60seconds followed by 30 second rest 10 mins - -
squats 30 per min " " " " " *3 gm gm
*Be able to do the following PARKOUR moves:
can do left handed right handed quality(5) goal:
Wall Run x - - xxx push off wall better
Roll x x xx quit hitting hip
Basic Landing x - - xxxx make less sound
Cat Leap x - - x find a wall to practice on
Precision Jump x - - xxx
Monkey Vault x - - xxx vault something higher
Kong Vault x - - xx vault something other than a picnic table
Tic-Tac x x xx quit sucking
Dash Vault - -
Underbar x - - xxx practice more
Lazy Vault x x x xxxx perfect
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality goal
front flip - - quit being a b*tch and do it
back flip - -
wall run
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« Last Edit: December 09, 2009, 11:27:43 PM by PeteS »
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PeteS
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« Reply #15 on: December 08, 2009, 10:08:05 PM » |
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12/7/09
NEW GOALS: today
*find new exercises/goals x
*eat three good meals a day 2
*try to do apk WOD
*sleep 8 hours a day x
EXERCISES:
new goal previous today
abs:
sit ups 30per min followed by 30 second rest *3 gm gm changed to being correct
arms:
curls 35 per min switch hands *2 gm gm
(side) 30 " " " " *2 gm gm
side to front 30 " " " "
push ups 20per min followed by 30 second rest *3 *1=gm gm *changed: no results
*2=gm gm
*3=gm gm
legs:
wall sit 60seconds followed by 30 second rest 10 mins - -
squats 30 per min " " " " " *3 gm -
*Be able to do the following PARKOUR moves:
can do left handed right handed quality(5) goal:
Wall Run x - - xxx push off wall better
Roll x x xx quit hitting hip
Basic Landing x - - xxxx make less sound
Cat Leap x - - x find a wall to practice on
Precision Jump x - - xxx
Monkey Vault x - - xxx vault something higher
Kong Vault x - - xx vault something other than a picnic table
Tic-Tac x x xx quit sucking
Dash Vault - -
Underbar x - - xxx practice more
Lazy Vault x x x xxxx perfect
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality goal
front flip - - quit being a b*tch and do it
back flip - -
wall run
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PeteS
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« Reply #16 on: December 09, 2009, 11:26:43 PM » |
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12/8/09
NEW GOALS: today
*find new exercises/goals
*eat three good meals a day 2
*try to do apk WOD
*sleep 8 hours a day x
EXERCISES:
new goal previous today
abs:
sit ups 40per min followed by 30 second rest *3 gm gm changed to being harded
arms:
curls 35 per min switch hands *2 gm gm
(side) 30 " " " " *2 gm gm
side to front 30 " " " "
push ups 20per min followed by 30 second rest *3 *1=gm gm *changed: no results
*2=gm gm
*3=gm gm
legs:
wall sit 60seconds followed by 30 second rest 10 mins - -
squats 30 per min " " " " " *3 gm -
*Be able to do the following PARKOUR moves:
can do left handed right handed quality(5) goal:
Wall Run x - - xxx push off wall better
Roll x x xx quit hitting hip
Basic Landing x - - xxxx make less sound
Cat Leap x - - x find a wall to practice on
Precision Jump x - - xxx
Monkey Vault x - - xxx vault something higher
Kong Vault x - - xx vault something other than a picnic table
Tic-Tac x x xx quit sucking
Dash Vault - -
Underbar x - - xxx practice more
Lazy Vault x x x xxxx perfect
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality goal
front flip - - quit being a b*tch and do it
back flip - -
wall run
kip up
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PeteS
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« Reply #17 on: December 11, 2009, 12:38:16 AM » |
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12/10/09
GOALS: today
*find new core exercises/goals x
eat three good meals a day 2
try to do apk WOD
sleep 8 hours a day
EXERCISES:
new goal previous today
abs:
sit ups 35per min followed by 30 second rest *3 gm gm
arms:
curls 35 per min switch hands *2 gm gm
(side) 30 " " " " *2 gm gm
side to front 30 " " " "
push ups 20per min followed by 30 second rest *3 (DB)*1=- gm *changed: more variety
(N) *2=- 15
(KN) *3=- gm
legs:
wall sit 60seconds followed by 30 second rest 10 mins - -
squats 30 per min " " " " " *3 gm -
*Be able to do the following PARKOUR moves:
can do left handed right handed quality(5) goal:
Wall Run x - - xxx push off wall better
Roll x x xx quit hitting hip
Basic Landing x - - xxxx make less sound
Cat Leap x - - x find a wall to practice on
Precision Jump x - - xxx
Monkey Vault x - - xxx vault something higher
Kong Vault x - - xx vault something other than a picnic table
Tic-Tac x x xx quit sucking
Dash Vault - -
Underbar x - - xxx practice more
Lazy Vault x x x xxxx perfect
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality goal
front flip - - quit being a b*tch and do it
back flip - -
wall run
kip up
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David Glass
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« Reply #18 on: December 11, 2009, 05:40:46 AM » |
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I love the structure of your journal, well done
I do think your workouts would be better served by doing full-body movements. You're doing yourself a huge disservice by doing curls instead of pull-ups, chin-ups, cleans, etc. Think of it as training multiple muscles and muscle-groups as well as muscle coordination in the same time you do curls.
You can also achieve great gains by switching up your workout a bit (or a lot).
Also look up tabata training
If you'd like more advice, you can drop me a comment on my training journal. Good luck!
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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PeteS
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« Reply #19 on: December 16, 2009, 12:00:55 AM » |
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Thanks David, I appreciate your advice.
12/16/09
GOALS: today
*find new core exercises/goals x
eat three good meals a day 2
try to do apk WOD
sleep 8 hours a day
EXERCISES:
new goal previous today
abs:
sit ups 35per min followed by 30 second rest *3 gm gm
arms:
curls 35 per min switch hands *2 gm gm
(side) 30 " " " " *2 gm gm
side to front 30 " " " "
push ups 20per min followed by 30 second rest *3 (DB)*1=gm 15
(N) *2=15 gm
(KN) *3=gm gm
legs:
wall sit 60seconds followed by 30 second rest 10 mins - -
squats 30 per min " " " " " *3 - -
Practiced Today:No **
*Be able to do the following PARKOUR moves:
can do left handed right handed quality(5) goal:
Wall Run x - - xxx push off wall better
Roll x x xx quit hitting hip
Basic Landing x - - xxxx make less sound
Cat Leap x - - x find a wall to practice on
Precision Jump x - - xxx
Monkey Vault x - - xxx vault something higher
Kong Vault x - - xx vault something other than a picnic table
Tic-Tac x x xx quit sucking
Dash Vault - -
Underbar x - - xxx practice more
Lazy Vault x x x xxxx perfect
*Be able to do the following FREE RUNNING moves:
can do left handed right handed quality goal
front flip - - quit being a b*tch and do it
back flip - -
wall run
kip up
Posted on: December 09, 2009, 11:26:43 PM
Posted by: PeteS
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