Topic: Zane's Training Journal (Suggestions please!)

[Zane Edge]

9/15/10
-50x1 Air Squats
-50x1 20 lbs weighted Calf Raises
-Attempted 30 pushups in 1 min, achieved about 1:15.  So, 30x1 Pushups
-30x1 Tricep Raises, 10lbs in each hand (as a substitution for pullups, speaking of which does anybody reccomend the iron gym?  I was just checking them out on youtube)
-50x1 Situps

[Christian Greene]

YESSSSSS!!!

Iron gyms are good I have one, but Senia has had it for like a year actually.

[Zane Edge]

9/16/10
-50x1 Air Squats
-50x1 Calve Raises, weighted 20lbs
-50x1 Incline Situps (Dusted off the old weight bench )
-30x1 Pushups
-30x1 Tricep Raises, 10lbs in each hand, 20lbs total

Christian:  Good to know bro.  I won't be taking classes the October session either now (Work EVERY NIGHT in October at 6 ) So I think Imma try and get my Ma to buy me one (120 bucks cheaper than apex classes too!) when she gets paid tomorrow.  Any jamming this weekend man?

[Christian Greene]

Why don't you just do saturdays sucka? But whatever's good! Uuummm. Probably just gym tomorrow!

[Zane Edge]

9/17/10
-50x1 Air Squats
-50x1 Calve Raises, weighted 20lbs
-50x1 Incline Situps
-30x1 Pushups
-30x1 Tricep Raises, 10lbs in each hand, 20lbs total

General Question:  I see a lot of people on here putting up their diets, what kind of diet should I shoot for if I'm trying to build muscle?  I never took health so I haven't the slightest idea of what I should be eating.  Protein?  Carbs?  Calories?  What purpose do they serve relative to my training?
Also, Hooray!  3 days of conditioning at home straight.  I'm going to destroy those Apex classes come November!

[Jake Vigil]

First things first my friend.


What are your goals?

[Zane Edge]

Jake:  I'm not sure.  I want to be physically ready for level 2 classes when I can afford them.  I guess some things to try and accomplish within the next month would be:
-10 sec.  Handstand
-Achieve more height off of my frontflip punch, as well as tighten up my tuck so I stop landing on my ass
-Get over my irrational fear of gate vaults
-Improve my broad jump (I believe it is currently about 7'4") by a few inches
-Try and fix up my wallspins (More height on dominate side, at least a sloppy one on my non-dominant)

I guess that's plenty for a month?  Idk though, suggestions to add to a daily conditioning/light training (there isn't much around my house besides fields!  ) regiment?

[Jake Vigil]

Practice handstands frequently. Throw in some pressing work as well (Start working on your HS press and Handstand Push Ups, against a wall and with a few books stacked up under your hands to increase range of motion).

For the Frontflip... Work it.
Fear wise... Can't help you with that.


Broad Jump. Here's the fun bit.
You'll see good improvement for a while just working on your broad jump consistently. After a while though, progress will stall and you'll need to turn to lifting to push further. Squats, Deadlifts, Powercleans will all help with this (which I can show you the basics of).

Wallspins you just gotta do.


Any strength goals?

[Zane Edge]

Ummmmmmmm, I'm not sure.  I suppose these are a few
-Smooth Climb-ups, right now they look pretty weak.  Like the physical equivalent of an epileptic playing halo. haha
-Muscle ups?  Just one or two would be awesome!
-I'm going to try and increase the number of reps I do on basic exercises and home, as well as eventually work towards tougher ones (Increase weight on calve raises, substitute squats for pistols, etc.)

I suppose you can help me identify a few more concrete goals when you return.  When do you get back anyway?

[Christian Greene]

You should do pullups at your park

[Zane Edge]

9/20/10
Hooray!  Got my Iron Gym EXTREME! from Wal-Mart last night and put it together.  On the downside, It makes me feel like a wuss!  Hahaha, words cannot describe how noodley my arms feel right now.  So I have adjusted my conditioning regiment accordingly, and I will be switching to a M/W/F schedule for conditioning during the week, until I can maintain a more consistent workout (M-F?) and not feel like my arms are consistently numb.
-15x1 Pullups (Did as many as I could without flailing around like an idiot)
-15x2 Pushups
-15x2 Dips
-50x1 Air Squats
-50x1 Calve Raises, weighted 20lbs
-50x1 Incline Situps

[Christian Greene]

Yay. I am excite.

[Jake Vigil]

Not exactly sure what you're expecting from the calf raises, situps are also rather inefficient as well.


As far as pullups go, hook that iron gym up and every time you go under it, do about 75% of your max pullups. And every couple of days or so, add one more.


Also, a few pages you should read, it will give you a solid start on some foundational fitness knowledge.

http://www.eatmoveimprove.com/beginners/