Topic: Codygman's Training Log

[Cody Goodman]

About Me:
Name: Cody Goodman
Age: 18
Height: 6'3"
Weight: Hovers from 198 to 205 lbs

Goals:
15 ft. Wall Run/Climb
Frontflip
Wallspin
Front Handspring
Backflip
Back Handspring
Gainer
5 Step Wall Run
Kong To Precision
Kong To Cat
Perfect Roll/Perfect Dive Roll
Dive Roll Over Car
Tuck Planche
Planche
10 Second L sit
20 Second L sit
45 Second L sit
60 Second L sit
10 Second V sit
20 Second V sit
45 Second V sit
60 Second V sit
10 Second PERFECT form handstand (I always seem to move around and walk)
20 Pull ups
Muscle Up
Lache
Tic Tac to crane onto top of coke machine
L sit to handstand
V sit to handstand
Kong To Handstand

9-18-2009 (Friday)
Practiced Frontflips at open gym. Went from being scared to attempt a frontflip, to landing on my middle back, to lower back, to butt (most of the time) and then finally landing a few on my heels. I almost attempted a wallspin, but got scared and didn't. I also attempted my first backflip into a foam pit... I bailed into a foam pit! This was my first time at the gym and I absolutely LOVED it. Although I wasn't used to jumping as high as I could and even stumbled a few times when trying to jump over a crash mat.

Workout:
Run to water tower and back - It was late and I was tired, but I still should have done it.
3 x 60 sec. handstand on wall - Got it! It was hard, and my hands were even tingly after, but that may have been because of the carpet.
3 x 10 sec. freestanding handstands - Didn't quite get it the way I wanted, I moved around and got these, but I want them with NO movement at all.
4x5 Handstand Pushups - Wow, I actually forgot about these
Handstand sideway walk against wall 5 times - These are EXTREMELY difficult atm, so i'm focusing on doing the others for a while before attempting this again.
6 x 10 sec. low tuck - Got all of them
6 x 10 sec. high tuck - Got 3 Sets and I was BURNED! lol
3 x 10 plyo push ups - These were really difficult, so i subbed DEEP SLOW parallette pushups
3 x 5 psuedo pushups - Didn't have the energy to do these sadly
spider man pushups all the way around driveway - Did it!
4 x 20 crunches with 45 lbs plate - Didn't have the 45 lbs plate, but I did 4 x 20.. it was way too easy.
5 x 60 sec. plank - I did all of these
6 x 5 sec. tuck planche - I tried to the best of my ability to do these.. I think it was more like 15 x 2 sec.

[Cody Goodman]

9-19-2009 (Saturday)
Today's technically a free day, but i'm about to test vertical jump (used to be 33 inches before knee injury), run 1.5 miles, and practice some kongs and rolls. I might even take my bed outside and practice frontflips (if my parents don't go to crazy over it). Also adding "bridge for 30 seconds" x 5 to every day of my workouts for stretching. Will also try and do some rail balancing on my fence post.

Standing Vert = 20 Inches

Wow, I lost A LOT. I took a drop precision that was around 14 foot ahead and 10 foot down and due to bushes with stickers I didn't roll. I hurt my left knee, probably hyper extended it. Let that be a lesson not to do stuff you aren't ready for.. it sure has been for me.

Standing Broad Jump = 8'7.5"
*** Video taken off because it only showed pre jump lol ***

Edit: Precision Practice
I was at the grocery store and was using the curbs/lightposts to practice precisions. I almost got to where I could do a precision from the yellow line to the curb, but not quite. I slipped once from landing flat footed, but caught myself and no harm done. Thank you PK practice for these reflexes

0.5 Mile Run
Was going to be a mile, but haven't ran in a while. After coming back from the grocery store, I told my parents to let me off a mile down the road so I could jog back. I jogged about a half mile, and they were coming back so I jumped in. What a free day I <3'd it

Great progress today, got some measurements, training is great!

[Spencer B]

Wow, I lost A LOT. I took a drop precision that was around 14 foot ahead and 10 foot down and due to bushes with stickers I didn't roll. I hurt my left knee, probably hyper extended it. Let that be a lesson not to do stuff you aren't ready for.. it sure has been for me.

Shouldn't really need lesson to figure stuff like this out... 

But yes, let that be a lesson then.

[Cody Goodman]

Wow, I lost A LOT. I took a drop precision that was around 14 foot ahead and 10 foot down and due to bushes with stickers I didn't roll. I hurt my left knee, probably hyper extended it. Let that be a lesson not to do stuff you aren't ready for.. it sure has been for me.

Shouldn't really need lesson to figure stuff like this out... 

But yes, let that be a lesson then.

Your absolutely right. I saw a few traceurs ahead of me do it almost effortlessly and instead of listening to my gut, I went for it. The first time i've let peers affect my parkour training decisions, is also the first time I got injured. This DEFINITELY WAS NOT WORTH IT... I tried to rationalize in my mind it would break down mental barriers, but I secretly knew I shouldn't have tried it. Hope others make the right decision after reading my mistake and the 13 inches off my vertical leap that I lost because of it.

[Cody Goodman]

09-20-2009 (Sunday)

Well there was some precision work

http://www.youtube.com/watch?v=DYf9XBb4CEw&feature=player_embedded

There was also some tacs to cats, wall climbing/running, rail balancing, and more but this is all I recorded. In an unrelated incident, I had 4 16 year olds pull knives on me.. interesting. Never had that happen before, an interesting experience, I got the hell out.

[Spencer B]

In an unrelated incident, I had 4 16 year olds pull knives on me.. interesting. Never had that happen before, an interesting experience, I got the hell out.

How, why, and especially, WTF?

[Cody Goodman]

Basically a big misunderstanding, their parents drove up, and I got out of there quick convincing myself if i didn't go quick enough, i'd go to jail... so i got from point A to point B as quickly as possible...

The latino kid pulled out a freaking machete... no joke

[Cody Goodman]

Alrighty updates are here:

9-22-09 (Tuesday)
Did EXTENSIVE training on precisions and running on curbs, then doing a sort of simulated precision gap. I estimate doing it at least 50 times.

9-23-09 (Wednesday)
Hmm what did I do today? Well i realized that I need to be doing the APK warm-up plus WOD Starting that tomorrow, since I didn't have a place to really do pull ups Also getting one of those iron gym door pul up bars.

I was trying to get front handsprings today, I finally got to where I can go from handstand to bridge without much of a problem. I'm gonna practice that a ton more tomorrow and most likely get my front handspring. This will really help me with getting my frontflip too, and standing front flip.

Also got some nice handstand practice and noticed more control because of holding them against walls for long periods of time.

[Cody Goodman]

Sorry I haven't been updating! It can be time consuming, lol.

9-26-2009 (Saturday)
Got a freestanding half handstand push-up, but couldn't quite get all the way down. My handstands are WAY more stable since i've been doing handstand push ups, and trying to do free standing ones. Did a randonm frog stand to headstand today, tried to get to a handstand, but couldn't quite do it without going to headstand first.

Also did more EXTENSIVE precisions training, something I can always do. I seem to have tons of places for precisions, but then again, where can you not precision jump? My vertical jump is starting to come back, it's went up 2 inches since the last test (last week) and is now at 22" (it used to be 33" when I was still playing wide receiver in HS last year). My broad jump is also starting to come back and i'm moving up towards 9' (used to be 9'2), I believe i jumped a 8'9-11" today but didn't measure.

I also practiced running on curbs, kind of tacing from one curb to the other really quickly and trying to maintain speed. My balance is doing nothing but improving, and I train it alongside precisions.

I'm watching a 360 underbar tutorial right now and planning on trying it out tomorrow if I can find some rails. I am also planning on going to the park where I always underbar (its huge, not sure if you could call it that) off the jungle gym and i'm going to try out demon's duct tape underbar drill.

Well I guess this doesn't really take as long as i thought, i'm just gonna have to get in a habit of updating every night!

[Cody Goodman]

Found a huge precison (to me anyway) that I want to get, and it's one of my goals. Got my first freestanding handstand pushup today! (will add video later) Practiced thaaaa heck outta precisions today. Worked on my front handspring, but I need more flexibility in my back. I can do a kip up, but when I go over into the spring part of the handspring it's just not working.

Need to get my car fixed so I can go to a better training spot with rails to practice other skills. Also need to try to get back into wall climbs if my knee is doing alright now.

[Cody Goodman]

Did the full apk warmup for the first time today, and it was tougher than I thought. I need some aerobic work

I didn't get to do the pullups though, since I don't have a bar anywhere Fixing that very soon!

Also got some precision work in, as usual!

i also jogged about 600 meters to take the little kid from down the street home.

This was an "OFF day", but im also about to do a 5 x 30 seconds of bridge. I'm also obsessively journaling my life and measuring my productivity in general via twitter.

http://www.twitter.com/codygman

[Cody Goodman]

haha 600m jog barefoot on the road was a new experience.. my feet aren't too beat up, but I can definitely tell I went barefoot today. I did the FULL APK warmup again today, it was easier than last time, and i'm going to add the workout of the day tomorrow. I also did 2 x 60 second handstands against the wall, and am finishing up the rest of my workout now which is:

6 x 10 sec. low tuck
6 x 10 sec. high tuck
3 x 20 plyo push ups
3 x 5 psuedo pushups
spider man pushups all the way around driveway
4 x 20 crunches with 45 lbs plate
5 x 60 sec. plank
6 x 5 sec. tuck planche
bridge for 30 seconds" x 5

[Cody Goodman]

Have been training and met many of the goals that I listed in the first post, but haven't been logging it. I realize that the weakness in my training is the lack of logging! Anyway, i've redefined my goals, and specified on them a bit, as well as doing a ton of testing today.

I was urged by a bodybuilding forum i'm a member of to start logging things more, so that's why many of the moves have video links on them.


and here are the goals!

Vitals
===========
Age: 18 (Goal: psh, ima be 500 bitches )
Height: 6'3" (Goal: lol, I keep passing my goal of 6')
Weight: 198 lbs (Goal: 225 lbs)

Current Abilities:
Vertical: 25" (Goal: 40")
Standing Broad Jump: 8'6" (Goal: 10')
Bench Press: 180 lbs (Goal: 300 lbs)
Squat: TBD (Goal: 450 lbs or 2x bodyweight)
Power Clean: 195 lbs (Goal: 300 lbs)
Military (overhead) Press: 125 lbs(Goal: Bodyweight or more) *This is likely higher because of my handstand work, handstand push-ups, L-sits, etc.
Deadlift: TBD (Goal: 500 lbs)
Weighted Pullup 1RM: TBD (My Bodyweight + Bodyweight)
Weighted Dips 1RM: TBD (My bodyweight + bodyweight) *I haz teh triceps
Muscle Up Reps: TBD (Goal: 50 Reps)

Running
=========
100m: TBD (Goal: 11.5 seconds)
400m: TBD(Goal: 50 seconds)
1600m: TBD(Goal: under 5 minutes)
40 yard dash: TBD(Goal: 4.5 seconds)


Parkour Specific Abilities
==========================================
Vertical Wall Run:
http://www.youtube.com/watch?v=MNNEhjxg-w0
Max Height Off Ground: 5'11" (Goal: 7'0")
Total Reach: 13' (Goal: 15')

Tic Tac:
http://www.youtube.com/watch?v=tC3dIvbOEsk
Highest Obstacle Cleared: 5'4" (Goal: 6'6")
Height gained from tic tac vs. vertical jump: 2'3"

Longest Cat Leap: (requires long jump, grip strength, and knowledge of dissipating force via the legs)
http://www.youtube.com/watch?v=l-DOB39FGC0
Running Cat Leap: 10' (Goal:15')
Standing Cat Leap: 7' (Goal: 15')

Precision Jump:
http://www.youtube.com/watch?v=EMnTEvNDxUU
Running Precision(like in video): 9'9" (Goal: 16') *need to work on foot placement and controlling momentum, squats will help with dissipating force
Standing Precision(like a broad jump with a target): 9'6 (Goal: 10'6")

Kong Vault:
http://www.youtube.com/watch?v=JNRMQzDZDOc
Obstacle is 4'6" high or more such as a picnic table
Longest Vault: 8' (goal: 14' Trampoline)
Highest: 5'4" (goal: 6'4" *1 inch taller than me*)
Longest Exit Distance(how far I go after going off the obstacle): 7' (Goal: 14') **I'll have to up my bench and squat a lot to meet this**

Dive Roll:
**must feel no pain for it to be successful**
Highest Obstacle: 4'6"
Longest Obstacle 7'4"

Handstand: 30 Seconds(Goal: 3 Minutes)
Freestanding Handstand Pushups: 2 (Goal: 20)

1 Handed handstand: 5 seconds(Goal: 1 Minute)
Freestanding 1 Handed handstand pushup: N/A(Goal: 2 reps)

L-sit Progression:
Tucked L-sit: 10 seconds (goal: 2 minutes)
L-site: 1 second (goal: 1 minute)

Planche Progression:
Frog Stand: 1 minute + (no goal for this, moving to tuck planche)
Tuck Planche: 5 seconds (Goal: 1:15 seconds)
Tuck Planche Pushups: N/A (Goal: 5 pushups)
Advanced Tuck Planche: 1 second (Goal: 1:15 seconds)
Straddle Planche: N/A (Goal: 1:15 seconds)
Straddle Planche Pushups: 10 (Goal: 5 pushups)
Planche, Thine Holy Grail: N/A (Goal: 1 Minute)

These are my goals, lofty as they may be, I will meet them. Now i'm off to buy the big ol' tubs of ON 100% whey I used to be so familiar with. I will also be tracking my nutrition (previously lack thereof) with fitday.com and doing the GOMAD (Gallon of milk a day) thing to get that initial 25 lbs, which I estimate will take a month and a half or so if I keep up training intensity.

[Cody Goodman]

Day 1 - 5x5 Beginner Program
=================

I woke up bright and early at 6 am, got some breakfast in me, and downed just about half a gallon of my whole milk
Just half a gallon left for the day. Just so everyone knows, i'm going to be updating every day after workout, then right before bed with my nutritional totals.

Here's what my workout was:

SQUAT
   5x5
kg   56.7
lb   125
Notes: Squats were easy by squat standards, I had a great time just really concentrating on working the muscles, and using perfect form.

Bench Press
   5x5
kg   45.36
lb   100
Notes: Again, very easy, but I had a chance to really concentrate on activating the right muscles, and every aspect of my form.

Inverted Row
   3xF
   8, 10, 7 reps
Notes: These were way harder than I thought! They were fun to do though, although I had to put my legs on the top of the leg extension attachment on my bench which is like this:
http://i.walmartimages.com/i/p/00/04/36/19/21/0004361921486_500X500.jpg
   
Push-ups
   3xF
   20, 18,15  reps   
Notes: Pushup's to failure are never easy lol, getting something to put weights in tomorrow so I can work these at a higher intensity rather than only working endurance.

Reverse Crunch
   3x12
    Didn't use anything for support, except spreading my arms out on the floor, palms up. Can you put a plate on your stomach and do the   reverse crunch? Also, these things are amazingly taxing on the abs if you do them correctly, only using your abs to move your legs. I do LOTS of core work, yet this was a good workout for my abs.

Here are some pictures taken about 20 minutes ago (I'll have to get some leg pics in a bit):





It might be worth noting, that i've been doing pretty much parkour (which is of comparable intensity to HIIT) and thats it while having one of the worst diets imaginable. I'm SO looking forward to what proper DIET (which i've never truly had) and proper training (which i'm not a stranger too) can do for me.

Any comments, advice, or input whatsoever is greatly appreciated!

- Codygman