Topic: Steph's Log

[Stephanie Belle Hagan]

'Sup. I finally decided to get a training log together. 'Bout time. A bit of info:

Name: Steph
Gender: Female
Age: 14, almost 15
Weight: 110-115, or something like that.
Training For: As of now, roughly 4 months.
State: CO

I'm a leader of my own team of about 8 dedicated people, and we train 3 times a week for 2 hours, if not more. On the off days I'm either at Tae-Kwon-Doe or just doing my own thing in my backyard or local park.

So there you go. 

My Goals:

- 30 decent pushups (my upper body stinks)
- handstand
- 6 1/2 min mile
- 10 pullups
- 1 muscle up

My strength is all in my legs. I can run/jump fast and far, but ask me to do a pullup and I'll die. As of now I can get away with a lot just using my legs, but eventually my suckish arm strength is going to catch up with me. 

~Peace, Steph

[Stephanie Belle Hagan]

So let's do this training log thing!

Diet:

-bowl of granola
-glass of OJ
-apple
-granola bar
-deli turkey slices
-bit of cauliflower
-bowl of ice cream
-and dinner is yet to come...   

Training:

10x3 pushups
50x2 situps
50x2 crunches
5x1 pullups
Went running roughly 3 miles, took maybe a half hour?
Drilled precisions, theif vaults, dash vaults, kong vaults, speed vaults, climb-ups, and there's still 2 hours of daylight left!!! 

[Spencer B]

'Sup. I finally decided to get a training log together. 'Bout time. A bit of info:

Name: Steph
Gender: Female
Age: 14, almost 15
Weight: 110-115, or something like that.
Training For: As of now, roughly 4 months.
State: CO

I'm a leader of my own team of about 8 dedicated people, and we train 3 times a week for 2 hours, if not more. On the off days I'm either at Tae-Kwon-Doe or just doing my own thing in my backyard or local park.

So there you go. 

My Goals:

- 30 decent pushups (my upper body stinks)
- handstand
- 6 1/2 min mile
- 10 pullups
- 1 muscle up

My strength is all in my legs. I can run/jump fast and far, but ask me to do a pullup and I'll die. As of now I can get away with a lot just using my legs, but eventually my suckish arm strength is going to catch up with me. 

~Peace, Steph

To get the muscle up you want to focus more on dips, not so much on pushups. Pushups require a lower amount of strength, muscle-ups require strength akin to dips, so I would suggest working on them.

How long do you want to hold the handstand? Do you want to work into anything from there?

So let's do this training log thing!

Diet:

-bowl of granola
-glass of OJ
-apple
-granola bar
-deli turkey slices
-bit of cauliflower
-bowl of ice cream
-and dinner is yet to come...   

Training:

10x3 pushups
50x2 situps
50x2 crunches
5x1 pullups
Went running roughly 3 miles, took maybe a half hour?
Drilled precisions, theif vaults, dash vaults, kong vaults, speed vaults, climb-ups, and there's still 2 hours of daylight left!!! 

That's a lot of granola! But I won't really comment on it cause  I don't have that much knowledge about food. Although I would suggest eating more fruits and veggies as a whole... And varieties good too...

I do know one thing though... You will benifit more from stuff like L-Sits and V-Sits than Sit-Ups and Crunches right now. Ask me and I'll explain, but I don't really have time right now.

You can run a 5k, good. Now work on finding exact or at least relative 5k distance and then wittle your time down from there. Half an hour is not bad, but it can always be better. Get a stopwatch if you can.

[Chris Salvato]

Your goals are great!  There are a few ways you can work towards them.  I like that the list is small, it will make sure we get them quickly   I agree with Spencer.  Work dips...as well as pushups!  I think 30 is a bit high.  I think if you can get to 15 solid, perfect pushups then you can advance to something a lot harder which would benefit you a ton more! 

Most people I help usually benefit a lot by working up to 15 pushups, and at the same time, I would suggest you work up to 15 dips, as well!  Your goalof working up to 10 pullups is really good too! So how can you do this?

Well, before we can outline a really easy plan for you to operate on, we need to know some things.  Do you have access to a pullup bar throughout the day?  Like around school maybe?  Or are you home schooled?  Do you mostly work out at night or do you work out in the mornings and night time? 

With that information, we can get you started really well on a method to get you that muscle up within a really short amount of time!  Let me know!

Your diet looks ok for now since you are still a growing girl   To start, I would replace the OJ with milk, but thats my opinon!  Let me know what you think.

[ZacharyCohn]

Ah, TKD. Good times!

I've done TKD for about 8 years, and it definitely helped get me into shape for Parkour. I'm looking forward to seeing some sweet precisions from you!

[Christian Greene]

- 30 decent pushups (my upper body stinks)

Deodorant lmao jk nice to see a log fool cant wait to train with ya.

[Jake Vigil]

That totally threw me off, Xian. Log. Not Long.


But yeah, Ill definitely be keeping my eye on this one as well. Come Jam with us Denver Guys sometime!

[Stephanie Belle Hagan]

Today's Diet:

-grapefruit
-glass of milk
-handful of goldfish (ahh I love goldfish, even for breakfast  )
-slice 'o pizza
-kiwi
-more pizza for dinner
-and a head of lettuce. Seriously. Just lettuce. Mmmmm.

Training:

20x1 pushups
50x2 situps
50x2 crunches
5x1 pullups
50x3 sqauts
5x2 dips

I was pretty sore from yesterday (I trained with my team for two hours, just some wall climbs/cat balance/rolls/tic-tacs/precisions/chillin'.) so I just ran 3 miles today. My time was like... 27 mins.

Spencer- Looked up L-Sits and V-sits. Tried them. I died. Did some dips today as well, good advice! I'll be feeling that tomorrow. And I want to hold a handstand for... eh... 45 secs to start with.

Chris- Yeah, I have an access to pull-up bars whenever necessary. My school has pull-up bars in the gym, and sometimes I just use the doorframes.  I train at night mostly, or late afternoon. My goal for pull-ups? I'll just push myself everyday, I suppose. More arm excercises. Dips, pushups, maybe throw in some weight training.

Zach- Tae Kwon Doe, man. Good stuff.

Xian- You kill. Actual lol there. 

Jake- Someday, man, someday! Can't wait to train with the Denver Fam when I get the time, it's one of my dreams. No joke. 

-Peace, Steph

[Spencer B]

Today's Diet:

-grapefruit
-glass of milk
-handful of goldfish (ahh I love goldfish, even for breakfast  )
-slice 'o pizza
-kiwi
-more pizza for dinner
-and a head of lettuce. Seriously. Just lettuce. Mmmmm.

Training:

20x1 pushups
50x2 situps
50x2 crunches
5x1 pullups
5x3 sqauts
5x2 dips

I was pretty sore from yesterday (I trained with my team for two hours, just some wall climbs/cat balance/rolls/tic-tacs/precisions/chillin'.) so I just ran 3 miles today. My time was like... 27 mins.

Spencer- Looked up L-Sits and V-sits. Tried them. I died. Did some dips today as well, good advice! I'll be feeling that tomorrow. And I want to hold a handstand for... eh... 45 secs to start with.

Chris- Yeah, I have an access to pull-up bars whenever necessary. My school has pull-up bars in the gym, and sometimes I just use the doorframes.  I train at night mostly, or late afternoon. My goal for pull-ups? I'll just push myself everyday, I suppose. More arm excercises. Dips, pushups, maybe throw in some weight training.

Remember to take adequate rest days, it's something that makes a huge difference on your performance.

If you want to have a good general level of endurance then aim for a 20-22 min. 5k (3.1 miles)

Again the L-Sits and V-Sits will challenge your core like nothing els, which is why I would suggest using core stabilisation exercise over exercise which force the core to move through a range of motion it was not designed (At least not specifically), for. Also since you seem to have a good base level of strength, then you might want to think about working Back/Front Lever and Planche progressions.

I'm pretty sure lettuce is actually fairly lacking in nutreints unless it's the red kind, but again... That's is Chris's domain.

You can do more dips than pullups!? Are you getting the full ROM? If so, you might want to start working Muscle Up negatives and maybe kipping MU's, or if those are too hard then work on false grip pullups.

In all reality a 45 sec. handstand is pretty beastly. How long can you hold right now?

You have access weights?! Why didn't you say so? They are one of the best tools to get a great level of strength quickly. However you don't want to just jump in, start light, get your form down pat, then make yourself some goals.

[Stephanie Belle Hagan]

Rest days? Haha, knowing myself pretty well, I wouldn't be able to sit still for an hour, let alone a whole day! What usually happens is I'll push myself for 2 weeks or so straight and then crash for three days and sleep it off. That's probably a bad thing, huh?

22-21 mins. Sounds like a challenge. Awesome. 

I'll look into those planche progressions and stuff. Sounds interesting. And yes, it felt extremely unnatural doing those excercises! At first I thought I was doing something wrong, but in the end I was doing it perfectly. I was shocked.

Yeah, my upper body is really strange. Pull-ups have just never been an easy feat for me, for some reason it hurts my lower spine, even with the correct form.  I'm trying to get the full ROM, I'll keep a special eye on that though next time I do them.

Right now, I can hold about a 4 second handstand before I fall over haha.

Yup yup I have a weight room at my school and a weight room at my house, not to mention the several gyms around me. I always feel out of place though, with all the really ripped sweaty guys around me lifting 200 pounds and then there's me, a young girl benchpressing stuff in the midst of them lol. But then again I don't have much knowledge of the weights to use and how to use them correctly/efficiently. 

[Chris Salvato]

Chris- Yeah, I have an access to pull-up bars whenever necessary. My school has pull-up bars in the gym, and sometimes I just use the doorframes.  I train at night mostly, or late afternoon. My goal for pull-ups? I'll just push myself everyday, I suppose. More arm excercises. Dips, pushups, maybe throw in some weight training.

Great.  If you want to get your pullups to 10 within 1 month, then I would suggest that you do a pullup every 1-2 hours.  The next week.  Try 2 pullups every 1-2 hours.  The next day, try 3 pullups every 1-2 hours.  Never go to failure.  Stop just before it.  When you start to feel drained from this or like your performance is dwindling, then take a day off from that.

You can do that in addition to your regular training

[Stephanie Belle Hagan]

Thanks Chris, sounds like an actual legit efficient idea. I'll try it and keep you updated man! I would start right this second, but fatigue is kicking in... I got like 4 hours of sleep last night.  So I shall begin my journey to 10 pullups tomorrow.

[Spencer B]

Rest days? Haha, knowing myself pretty well, I wouldn't be able to sit still for an hour, let alone a whole day! What usually happens is I'll push myself for 2 weeks or so straight and then crash for three days and sleep it off. That's probably a bad thing, huh?

22-21 mins. Sounds like a challenge. Awesome. 

I'll look into those planche progressions and stuff. Sounds interesting. And yes, it felt extremely unnatural doing those excercises! At first I thought I was doing something wrong, but in the end I was doing it perfectly. I was shocked.

Yeah, my upper body is really strange. Pull-ups have just never been an easy feat for me, for some reason it hurts my lower spine, even with the correct form.  I'm trying to get the full ROM, I'll keep a special eye on that though next time I do them.

Right now, I can hold about a 4 second handstand before I fall over haha.

Yup yup I have a weight room at my school and a weight room at my house, not to mention the several gyms around me. I always feel out of place though, with all the really ripped sweaty guys around me lifting 200 pounds and then there's me, a young girl benchpressing stuff in the midst of them lol. But then again I don't have much knowledge of the weights to use and how to use them correctly/efficiently. 

Well depending on your conditioning level, two weeks of heavy exercise and then about 3-5 days of rest can get you very good gains. But again, it depends on conditioning.

Your upper body is kind of like mine... You can push a lot, but when it comes to pulling your BW then you lag a little. Just keep pushing it and you pulling abilities should eventually match your pushing. Just keep going with the pullups, but try to analyze every part of your body when you are doing. Try to find where exactly the pain is, and then try to figure out why it's hurting, and then you might be able to figure out how to fix it.

4 seconds on a handstand is not bad. You might want to try to work your way up to ten or fifteen sec. and then figure out where you want to go from there.

With weights I would say one of the best things for you to do is to pick up the book Starting Strength by Mark Rippetoe. The other thing you can do is to ask someone (Chris) who knows a lot about the form. I can tell you though, that there are only a few exercise that are worth your time and effort, these include, but I'm sure I'm missing some;

Front Squats
Overhead Squats
Back Squats
Cleans and Snatches
Overhead/Push Press
Benchpress
Deadlifts
Weighted Dips/Pullups

You have 'ripped' swaety guys at your home gym? lol

No, but really free weights are your friend, just learn how to use them and you won't be disapointed.

[Chris Salvato]

With weights I would say one of the best things for you to do is to pick up the book Starting Strength by Mark Rippetoe. The other thing you can do is to ask someone (Chris) who knows a lot about the form. I can tell you though, that there are only a few exercise that are worth your time and effort, these include, but I'm sure I'm missing some;

I think you are jumping the gun here, Spencer.  None of her goals require any of the core lifts.  While I think everyone should do them, I think they should come to that realization when their goals call for it.

Her routine right now is pretty solid.  It is very goal oriented, fun, high intensity for her level and will pay off huge dividends.  No reason to throw her into the world of weight lifting yet

[Stephanie Belle Hagan]

Diet:

-scrambled eggs. brain food. good stuff. 
-grapfruit
-glass of milk
-cranberries
-hot pocket
-a raddish. I don't reccomend them, they taste horrible!
-some salmon for dinner
-pasta
-bowl of ice cream

Training:

Nothing much. I had ACT prep this morning, so I was locked in school for half the day grrrrrr! What a way to waste my Saturday. Oh well, good for me in the long run I suppose. I went to physical therapy afterwards for about 2 hours, and did a bunch of ankle excercises (I tore a ligament about four weeks ago).

The physical therapist examined my shoes and he was like... "Dude, what have you been doing? Running through chainsaws?" I told him that I was a traceuse and stuff, and I found out that he was a fellow traceur! So then we both flipped out (I'm 14, he's 30 somethin') and like the giddy children we were, we skipped the rest of physical therapy and trained outside the office on the tables/trashcans/other assorted stuff. Also did a fair amount of QM, too. Good times. 

I'm beat. Physical therapy is painful, especially when you train with a physical therapist/traceur. Damn I'm sore. That was my training for the day. 

~Peace, Steph

[Spencer B]

With weights I would say one of the best things for you to do is to pick up the book Starting Strength by Mark Rippetoe. The other thing you can do is to ask someone (Chris) who knows a lot about the form. I can tell you though, that there are only a few exercise that are worth your time and effort, these include, but I'm sure I'm missing some;

I think you are jumping the gun here, Spencer.  None of her goals require any of the core lifts.  While I think everyone should do them, I think they should come to that realization when their goals call for it.

Her routine right now is pretty solid.  It is very goal oriented, fun, high intensity for her level and will pay off huge dividends.  No reason to throw her into the world of weight lifting yet

well she did mention that she might throw in some weight training, so I just though I would give some advice.

The physical therapist examined my shoes and he was like... "Dude, what have you been doing? Running through chainsaws?" I told him that I was a traceuse and stuff, and I found out that he was a fellow traceur! So then we both flipped out (I'm 14, he's 30 somethin') and like the giddy children we were, we skipped the rest of physical therapy and trained outside the office on the tables/trashcans/other assorted stuff. Also did a fair amount of QM, too. Good times. 

I'm beat. Physical therapy is painful, especially when you train with a physical therapist/traceur. Damn I'm sore. That was my training for the day. 

~Peace, Steph

Your physical therapist s a traceur? Do you know what the odds are for something like that to happen? You are crazy lucky...

[Stephanie Belle Hagan]

And I thank you for that, Spencer.  You too, Chris!

Ha, I've been extremely lucky in that sense lately. Who would have ever expected a physical therapist to be a traceur?!? Makes sense though I suppose haha. I can't wait for my next PT appointment, that's all I can say!

[Stephanie Belle Hagan]

Diet:

Uh. I don't remember any of it, I'm so tired. I just remember it being really unhealthy...?

Training:

Got some gym mats for my basement from a sports store. Just worked on my rolls a lot, perfecting all my little mistakes. A lot of cat balance and QM as well. Went running for just one mile to time myself (7:09!!!).

20x1 pushups
10x2 dips
5x2 pullups
50x3 squats
50x4 situps
100x2 crunches
Some L-Sits and V-Sits
And a couple of handstands that lasted a whopping 2-3 seconds

~Peace, Steph

[Jake Vigil]

Um.... You're in CO right? I'm in need of a PT... think you could introduce me?

[Shamas]

nice log. Seems like you're getting off to a great start. Good luck, and keep it up.