Topic: Shamas' Training So Far

[Shamas]

thanks man

[Shamas]

May 21, 2009

2 Sloppy one handed cart wheels....WOOT

[Shamas]

palm spun on my car....was doing some one handed clapping push ups due to my left hand injury


I killed a man just by thinking poorly of him.

[Shamas]

I'm done for a while. I will return when I feel the ambition and whatnot once again. Keep training and playing safe all. See you all again soon.

[Shamas]

I AM BACK



I have decided to post again, my work out routine so that I may be held accountable.

TODAY'S ROUTINE
x100 proper push-ups (sets of 20)
x150 sit ups (2 sets of 35, set of 30)
x200 crunches (sets of 50)
x150squats (Sets of 25)
x50 supine bicycle kicks (slowly)
x25 v-ups
x25 6-18 inches
x25 pull-ups

15minutes stretches prior and post.


(Edit) Man, I am out of shape. : ) Feels good to get a routine down.!
Please Comment!

[Shamas]

I didn't stretch as much as I should have.
So, I am a little sore.
Also, I haven't slept due to my 2month old kid who decided not to sleep very long tonight. She is beautiful and amazing...but she is taxing.

We will see how todays workout goes.

[Shamas]

I did 10 pushups
10 pullups
I let the day get away from me, feeding into the busy life of new parenthood. Also, I was feeling a bit sorry for myself, like a freakin' chump. I will push myself from now on.

[Shamas]

I stretched and meditated today.

I am about to do some Yoga. I will most likely do some abs work outs and test myself.

Possible Sets

x150   squats
x100   sit ups  +10
x75     push ups 25 left
x25     pull ups  15 left
x100   crunches +100
2min   assist. handstand  (never did)
x5      handstand push ups (never did)
x50    v ups 25 left
2min   default sitting position "travis graves"  (never did)
x100   supine bicycle kicks  (never did)
x25    burpees (lateral high jumps)   (never did)
 
The Yoga is a definitely. The rest is a maybe.

 (Edit) Done at 10pm. No further food, but I drank water. Did some yoga.

DIET
4am:
  2 egg whites, slice of cheese, basil, italian herbs, pepper, on whole wheat grilled bread.
  Half a bowl of apple sauce
  Water
4am-2pm:
  UnknowWater
  12 cups Herbal Tea
  Large bowl of diced banana, watermelon, strawberries, pineapple
  1 bite sized 100 grand bar
3pm-6pm
  water
  4oz Fiber One vanilla yogurt
  1 bite sized nestles crunch bar
  Panera's asiago beef sandwich with onions, lettuce, tomatoe, no horse radish, chipotle mayo spread, and cheddar cheese slice
  Panera's 12oz bowl of broccoli and cheddar soup
  Panera's french baguette

[Joe Brock]

What are your current goals?  Have you tried to set a clearly defined list of what you hope to accomplish in the near future?  2 years away may have changed a great deal for you.  Let me know, and keep at it brother!

Joe

[Shamas]

Current Status

Weight: 210lbs.    BMI: 28   (but I don't trust that BMI takes into account lean muscle)
Adjusting habits to a more healthy diet, although the expense is ridiculous and unreasonable. But that is another rant of mine.


By August 30th
 Weight: 175lbs. (Unless I have substantial lean muscle mass to compensate. I will accept 185 if I have the lean muscle.)  BMI: 15-20

Proper eating habits become 2nd nature at this point

As far as parkour goes, I will lay short term goals as I slide back into training.

[Joe Brock]

That's a pretty aggressive weight drop.  35 lbs in 3-4 months is pretty extreme for the amount of training that you've logged so far.  If I were you, I'd remove all of the complex-sugars from your diet (ie: no 100 Grand Bars, regardless of how small.)  Those are going to spike blood sugar levels, and that will really hurt your ability to maintain steady losses.  Minimize the intake of breads, or even go so far as to get almost all of your carbohydrates from vegetables and fruit.  It's a drastic change in the way you're eating, but in order to maintain the levels of activity that you're looking at, you're going to want to have a pretty high nutrient intake, and bread is pretty empty.

I'd also STRONGLY recommend throwing in some higher-weight lifts that focus on full-body strength.  The muscle built from squats/DL/PCleans will do a great deal to increase the caloric burn that you get.  Plus, nothing makes you feel like more of a beast than doing Deadlifts to Burpees back-to-back.  

[Shamas]

  Honestly, I doubt I will really reach that goal by the end summer, but I will strive for it none-the-less.
I don't have money to get weights or a gym membership at the moment. Right now my wife and I are working hard to sacrifice the cheap shit food for the expensive healthy food.
I have a rant about society and the economy being completely bass-ackwards. But I won't get into that right now.
 
  I think the realistic thing to do would be to eat as healthy as I can (cutting breads and buying more veggies n fruit as you said) and to turn my work out into a more aggressive routine. I am a stay at home dad at the moment, about to go back to school. So, going out to train parkour right now isn't feasible, as I am stuck in the house with my leg weights, iron gym pull up bar, and self motivation.
 
  Maybe I won't hit 35lbs, but I would like to see a drastic change all the same. So, with that in mind and considering that I am a healthy 23 year old 5'10 210lbs guy, I think I need a better tune up for my work out. I may be wrong but tuning the diet and work out is my best guess at becoming beastly for what I have at the moment.
 
  If I am wrong, or if I have missed something let me know. I would love further critiques and suggestions. I will cut the breads and buy more greens now. Hopefully that helps.
 Candies and booze are out too sadly. Maybe a glass of wine or something... but not a 6 pack of Guinness like I used to.

THANKS!

[Joe Brock]

I totally understand on the issues of finances, because eating right is difficult to do on a budget.  Have you ever considered tabata intervals?  By setting up your body-weight work in bouts that can't be maintained over any extended amount of time, you will see a greater metabolic effect.  It's something to look into.

The idea (using your sets from above) would look like:

20 seconds of Push-Ups
10 Seconds Rest
20 Seconds of Sit-Ups
10 Seconds Rest
20 Seconds of Pull-Ups
10 Seconds Rest
20 Seconds Supine Bicycle Kicks
10 Seconds Rest
20 Seconds Burpees

Rinse...repeat.  3 Rounds of that set would be pretty aggressive.  You might try to add some dips in there too, and if you have a spot where you can drag up 2 chairs that are about the same size, that's all you need.  Other than that, the diet is where your adjustments will be where the most improvements will be made.  With hard work, you'll make progress, and the diet is going to be the bigger part.  You may not hit the 35lbs goal, but you can get close like this.  I wish you the best.

[Shamas]

yeah man, I am familiar with the concept. Thanks for the suggestion. I will change the routine to time limits because I do see more results doing it in this manner.

Thanks man

[Mr.WWII]

Along with what Joe is saying, you should add body weight strength exercises if you don't have weights. Planche, levers, L and V sits, muscle ups, and GHR and pistols for legs would all be fantastic for you. Not only will the extra muscle and calories burned help you lose weight, but it will help your parkour tremendously!

[Joe Brock]

I agree with Mr WWII totally.  Bodyweight strength work is superb if you don't have weights available.  They will set you up for better strength, fitness, and parkour certainly.  Check out Steven, Chris, and Ken's site here.  There's a lot of information to learn from here.

[Shamas]

Light technique training yesterday with Steve Zavitz



Today, Light training.

25 pullups
60 dips
25 sit ups
50 supine bicycle kicks
50 flutter kicks

I tried to do more, but life happens


Tomorrow I will be doing a more aggressive regiment.

[Shamas]

Today's Routine (Final Tally)

160/250   sit ups  (+10)
500/500   crunches
50/100     push ups
20/30      pulls ups
25sec       Exercises building up to L Sit
0/25        burpee broad jumps
100/200   supine bicycle kicks
10/10      leg lift to vertical
35/35      v-ups
0/1min     frogstand
0/1min     handstand
1/1min     front plank
1/1min     left plank
1/1min     right plank
0/200      squats
25/25      flutter kicks

ran a little over 2miles

[Shamas]

Yesterday
I ran a little over two miles.

Today
I did the Timed 100 burpees.

I did 100 burpees in 9minutes 22seconds
My legs feel dead.

I was up this morning at 6a.m.
I ate an organic banana.
I stretched slightly.
Then I timed myself.


20second intervals with 10second or less resting.

Pushups 17+21+20=                             58 repetitions
Sit-Ups 16+13+14=                              43 repetitions
Supine Bicycle Kicks 26+28+30=         84 rotations
Crunches 33+20+23=                           76 repetitions
Right and Left Side Plank                       1 minute each
-------------
Side Straddle Hops(Jumping Jacks)        100 repetitions
Squats  1 minute timed                                60 repetitions
V-Ups    1 minute timed                               30 repetitions
Handstand  assisted (wall)                          30 seconds
Default Sitting Position suspended v-up      2 minutes
Pull Ups                                                       25 repetitions


I plan to stretch for the rest of the day until I go to bed tonight. Not bad for getting back into the groove. I know I keep doing this, but I need to stick to it this time around. I want to see drastic change by later winter/early spring.

[Shamas]

Today

20 second intervals with less than 10 second rest periods

Push Ups 26+25+18       69 repetitions
Sit Ups    13+14+15       42 repetitions
Side Plank each side        1 minute(s)
Supine Bicycle Kicks      96 rotations
Burpees 10+10+10        30 repetitions
Crunches 23+25+23       71 repetitions
Squats 28+27+32           87 repetitions
V Ups 20+21+20             61 repetitions
Flutter Kicks                     1 minute(s)
-----------------------------------
Timed
Handstand wall assisted 32 second(s)
Default Sitting Position    2 minute(s) 06 second(s)