Tuesday: Did an easy bike ride to work 26 miles @ 18.1 mph

Thursday:
  Warmup: jog/walk 2/3 mile around my block a couple times while my awesome 4 year old learned to ride his bike with no training wheels. 2 rounds of 5 pushups and 3 pullups.
  Workout:
           3 x 3 standing long jump. Only measured the last 2.  Both were 8'8".
           3 x 5 weighted pullups (21 lbs.) with 3 minutes rest between sets
           3 x 4 dips with 3 minutes rest between sets
           3 x 5 HSPU negatives with 3 minutes rest between sets
           3 pullups
           15 pushups
  Cooldown: a few minutes of light stretching.
  My HSPU negatives where a lot more solid than on monday, but I struggled a little on the weighted pullups.  Then when I went to do normal pullups at the end my arms were totally shot and I stopped after 3.  I was really pleased I could repeatedly get 8'8" on my long jump as that is been my max single jump so far.

Friday:
  Workout: Rode bike 26 miles @ 18.9 mph.  My legs were kind of tired.  I think from the long jumps.
  Cooldown: slow riding followed by 10 minutes of stretching.

  Afternoon: Rode bike 3 miles home from train stop.  Did 7 x spin up to 130 rpm cadence and hold for 10 seconds (trying to work on leg speed and turnover)

 

Warmup: 2 rounds of 5 pushups and 3 pullups

Workout:
3 x 3 weighted pullups with 26 lbs and 3 minute rest between sets
3 x 5 dips with 3 minute rest between sets
5 x 30 second frog stands with 1 minute rest between sets

7 pullups
15 pushups
50 crunches

Cooldown: light stretching

My frogstands really sucked.  I need to work on them more.

Then you say you are "lucky" because u can eat w/e u want...

lol i am not sure you realize that very few people burn over 1800 calories in the day... before work...

haha

Yeah, bro... You can probably go crazy on the calories. I'm sure you burn a LOT on those bike rides. Especially if you're incorporating a workout on the same day.

You getting your muscle-ups already? I'm nowhere near. I'm stuck at about 8 reps (max) for the pull-ups. It's odd, but I haven't seen any progress there.

Morning:
warmup: Jog/walk 1/3 mile.  Dynamic stretching
workout: 4 x run 2:00 @ 6:15mm with 3:00 walking rests
cooldown: walk 1/4 mile.  Ride bike to train 3 miles

Evening:
Rode bike home from train 3 miles.
Rode bike 5 miles round trip to scout meeting.
Set new pullup PR of 13 at scout meeting.  Almost had 14.
I tried the long jump 5 times and got 8'1" every time.  My legs were just too tired to do a good jump.
I also did some monkeys stalls and practiced jumping a chain link fence.

When I got home I did the following:
3 x 3 weighted pullups w/26 lbs. 3 minute rests
3 x 5 dips. 3 minute rests.
3 x 3 hspu negatives.  I tried to use the wall as little as possible and go slowly.  I still went down pretty fast.

Cooldown: lots of stretching.

I think GTG will be a good idea for the HSPU negatives.  I think though I have decided to just concentrate on doing freestanding handstands period.  When I have done HSPU negatives and handstands holds in the past, I have always been kicking up my feet to a wall for balance.   My freestanding handstands are more like handstand stalls, because they only last for a few seconds.  If I start to fall towards my back I cannot recover my balance.  I think my biggest problem is my wrists aren't strong enough to exert enough pressure on my palms to regain my balance.   So I think I am going to make a concerted effort to get my freestanding handstand to at least 30 seconds and then go back to work on HSPU.

Thursday August 21:  No real training except "fear" training.  It was my birthday and so my wife and I went to an amusement park.  There was this ride called "Re-entry" that takes you up a 200 foot tower in a seat that dangles off the side and then shoots you down to the bottom in 3 seconds.  I have a fear of heights and a fear of falling and this ride absolutely terrifies me.  I rode 3 time though and it was fun.  Though I was a little bit shaky afterwards.

Friday August 22: Worked on monkey vaults for a while in my backyard.

Saturday August 23:
In the morning:
 Warmup: 1/3 mile jog/walk warmup
 Workout: 20 minute tempo run @ 7:51 mm pace
 cooldown: 1/4 walk, stretching

Afternoon:
  Warmup: pull weeds for an hour
  Workout: 3 x 4 weighted pullups (26 lbs.) w/3 minute rests
               3 x 6 dips
  Cooldown: stretching

Evening: played touch football at a church picnic.  Lots of sprinting.  One of my scouts was there and did a wall flip off a tree.  It was awesome.


Monday, August 25:
Did parkour "challenges" with my son in the basement. Also worked on handstands.  My son did a couple of really good ones.
Workout:
  Warmup: 20 air squats.
  Workout: Ran 6 times around my block (.4 miles).  My main focus was a steep 50 meter hill half way around the block.  I concentrated on sprinting up this hill as fast as I could and then recovering the rest of the way around the block.
   Cooldown: Stretching
Tuesday, August 26:
  Workout: Rode bike 25 miles to work in 1:16:30 (19.6 mph).  Did a mile and half cooldown.  Hopefully tonight I'll work on handstands and muscles ups.

That is a really good idea Dave,  I have incorporated doing that into some of my workouts. 

I would like to thank you, and Chris, and Gregg and everyone else for all the encouragement and suggestions you have given me while I have been logging my workouts here.  I have decided to start logging my workouts elsewhere (www.kecofitness.blogspot.com) because my training has become less and less parkour centric.  I am still training and conditioning for parkour, but after my road bike was stolen recently and I couldn't ride my bike to work anymore I decided to take up running again.  It is largely due to things I learned from some of the boards here and from the parkour conditioning I have done that made me believe I could be a decent runner again without having to run numerous, slow, boring, time consuming miles. So once again, thanks to all who have given me support and suggesting while logging my workouts here at american parkour!

Ha, Ha, right you are brother.  After hitting some dead ends in running due to knee problems and dead ends in my parkour related goals, I decided I need to focus on my raw strength.  My strength to weight ratio has not kept up with my 30 lbs increase in weight over the last 10 years and I think that this is a major source for my lack of progress, so I decided I am going to do the Starting Strength program. I started today and am amazed how week I am.  I went kind of easy on the squat and deadlift. Because of my knee problems I wanted to start off a little lighter than I thought I could actually due so that I can perfect my form first.  For my B workout I don't think I will be doing the clean.  My knee does okay when I go slow and can concentrate on how it is moving, but the clean is too explosive for right now.  I am thinking about doing weighted pullups or rows instead.  So anyway, here is my first day.

Height: 6'4.5"
Weight: 205 lbs.

Warmup: Ride bike 3-4 minutes.  All 3 exercises with bar and then light weights.

Workout:
3 x 5 squats @ 105 lbs. (yup I am week)
3 x 5 bench press @ 125 lbs.
3 x 5 deadlift @ 125 lbs.

Even thought I did lighter than I thought I could do on the squats and deadlifts, my hams and butt still ache.