Topic: Chris Stevenson's training log!

[Chris [.5gibbon] Stevenson!]

last couple of days i have been feeling pretty crappy.  im tired, joints are sore, loss of appetite, and im not sleeping very well.  yesterday i started an arm workout, but felt naucious half way through, my muscles felt really wierd and weak, and i was having trouble staying warm between sets(my toes were actually numb at one point) so i just gave up and had to bassically force myself to eat a protien shake.  today i met my buddy at the gym and did a pretty nice warm-up and was feeling alright, but once i started my workout i was WEAK and my joints started hurting so i just called it quits and went home. once home i forced down another shake thinking it could be because im not eating as much as usual then went into my room and litterally fell sleep on my wooden floor. i woke up about 45-60 minutes later and felt right as rain. so i went out to eat with my parrents and ate two taccos even though i wasn't all that hungry.   now that i have it all on paper infront of me i realize i am probably a little over trained due to exercise, stress, lack of sleep, poor protien intake, ect.  i think im going to take it easy for a couple days and see what happens.  if i do anything it will be greasing the groove with explosive pullups because my pullups at the gym were TERRIBLE and maybe take a walk.

yesterday 1-7-10:
warm up: hot shower, pullups, pushups, handstands, 10lb curls
free standing DB curls: 2x12 25lbs. each arm
bent over DB curls for peak contraction: 2x10 25lbs.each arm
Preacher DB curls for lower bicep: 2x10 25 lbs. each arm
Extended burnout set with about 60-70 alternating curls at 25 lbs. ranging from super strict form to hammer curl to a slight swing to across the chest with a swing.
skull crushers with 55 lbs, but my elbows were feeling weird so I skipped it.
Triceps extensions with a heavy band: 2x10 probably around 120 lbs.
Triceps kicks with 25 lbs, but that’s when I have up. I was feeling terrible by now.

Today 1-8-10:
Warm up: 10 min. on bike, 5 min on ELLIPTICAL then 2x5 pull-ups, dips, 2x10 pushups
10 dead hang pull-ups (felt terrible)
Weighted explosive pull-ups: 2x5 25lbs.
Weighted pull-ups: 1x3 50 (felt even worse!)
Rows: 1x10 50lbs. 1x10 90lbs. 1x10 140lbs. (didn’t feel too bad, but I was worried about my sore back)
Dips: HAHA 1x5
Weighted dips: HAHAHA!1x2 with 25 that’s where I got pissed and stormed out of the gym and fell asleep on my floor. TERRIBLE DAY.

[David Glass]

Take a week off. You'll thank me for it

I don't know how often you train, but do absolutely nothing for a week. Nothing but rest.

Every 12 weeks or so of training I take a week off. When I get back, I do 1 or 2 days of "build-back-up" training (lighter than usual). Then, I am typically shocked by the strength gains. Last week off I actually gained 20 lbs in my press (115 to 135 for 5 reps).

There are studies that show that it takes an actual week (7 days) for the muscles to fully repair after strength training.

During this week, no dieting either. Give your body what it craves. If you feel like having pizza with a twinky shake, go for it. Evolution has taught the body to communicate with the mind and tell it what it needs. Sometimes we are too stubborn to listen 

[Chris [.5gibbon] Stevenson!]

thanks David i will rest as best as i can, but eating Twinkies and pizza are right out of the question haha call me stubborn, but ill stick to healthier foods high in protein, fats and vitamins.  That’s what my body craves 

[David Glass]

thanks David i will rest as best as i can, but eating Twinkies and pizza are right out of the question haha call me stubborn, but ill stick to healthier foods high in protein, fats and vitamins.  That’s what my body craves 

That wasn't my point. Just give the body what it craves. One of the potential causes of you feeling lethargic may be the lack of some macronutrient. That's why you have to give the body what it's asking for... if you everytime you close your eyes you vision a jar of peanut butter... have at it!

[Chris [.5gibbon] Stevenson!]

 ahhh im back! so i kinda took a week off except for wednesday and today... so only 6 days off but i feel MUCH better!

Last Saturday: parkour training with friends
Warm up
Average technical work
4 rounds of zombie tag! Extreme exercise right there

Wednesday:
parkour training with 5 friends. we all warmed up then did some average runs working on flow and speed ect.  i noticed my climb-ups are getting better even after just 3 days of rest.  after a while we started drilling cat pass precisions at my favorite spot and i worked up to about 10 near silent, barefoot landings felt pretty good about it. next we had a race tournament over a 7-8 foot wall. first person to touch the ground on the other side wins. about 4 rounds each. then we trained offensive and defensive parkour where the goal is to get over the wall and you have to fight for it. we did about 10 rounds of that and by the time we were done we were completely exhausted.

Today, Saturday 1-16-10:
Went to gymnastics with my friend
Warm up
Some muscle ups, handstands, back flips and box jumps just messing around
Dips: 3x10
Support walking on p-bars: down and back backwards 3x10
Support hops one way: 2x10
Front lever raises: 2x5
Front lever negatives: 1x5
Hand stand: 2x about 1 minute each
Shrugs: 2x15 about 60 lbs
Lat ups: 1x10

Then I went to see book of eli with my fam and it is awesome!

[Chris [.5gibbon] Stevenson!]

today 1-18-10:
i went to a hafer park with a friend of mine, cody g. we set up a 40 foot slackline and balanced for about 45 minutes. over all i slacklined around 680 feet. after that we went to a parcourse and did some obstacle training and some muscle ups ect.

later we went to his house and did some lower body strength training
hot shower warm up, some stretching, and body weight stuff
squats: 2x5 95lbs,1x5 135, 1x5 115
weighted hip thrusts: 2x10 95 lbs
glute bridge with 5 second static hold at top: 2x10 1x around 20
lying hamstring curls: 3x10 50 lbs
hamstring curls while hanging from bar: 1x10 20 lbs
a little stretching and lots of protien.   

[Chris [.5gibbon] Stevenson!]

today 1-19-10:  i went to the gym after class and did some upper body strength training
warm up: 5 min. on bike, 5 pull ups, 5 dips, 10 pushups, and some joint rotations
biceps:
alternating db curls-1x10 25lbs each arm
bent over db curls- 2x8 25 lbs
preacher curls 2x10- 55 lbs
cable curls- 2x10 50 lbs
Triceps:
triceps kick backs- 1x10 20 lbs each arm
dips: BW 10, 5 +25lbs, 5 +50lbs, 2+75lbs, 5 +50lbs
triceps extensions- 1x10 100lbs, 1x10 130lbs, 2x5 150lbs
traps:
handstand-30 seconds x3
shrugs 3x15 80 lbs
burn out shrugs with 15lbs
protien!

[Chris [.5gibbon] Stevenson!]

1-19-10: oh and today i realized how weak my biceps are comparred to my triceps... im pretty sure that's not good so i will try to work on that. i even out lifted a much bigger guy than me and he said "your triceps are terribly strong" lol. 

[Chris [.5gibbon] Stevenson!]

1-20-10: after class i went to the gym and did some core strength training because everything else was sore.
warm up: 5 min bike, 5 pull ups, 5 dips, 10 push ups, 10 hanging knee raises.
abs:
2x10 L-sit raises
3x10 situps +15lbs on decline ab thing
20 bicycles
hanging L-sit hold until failure (like 10 seconds because i was pooped)
lower back:
2x10 back extensions +15lbs
10 back extensions + 25lbs
10 back extensions + 35lbs

[Chris [.5gibbon] Stevenson!]

yesterday 1-25-10:

morning:
hot shower warm up, light stretch.
glute bridge 2x10 with 5 second static hold at peak
glute bridge 1x10 +55lbs with 5 sec SH
lying abduction 2x10 5 sec SH
adduction PNF (felt sooo good!)
stretch


later:
warm-up light stretch
preacher curls 3x 10-8-6 +65lbs.
bent over bicep peak curls 3x 10,8,6 +25lbs each arm
weighted dips 2x10 + 25lbs
triceps cabel extensions 2x10,10,5 +100,130,150 lbs
seated rows 3x10 + alot of weight not exactly sure
bent over DB rows 3x10,10,8 + 45,55,70 lbs each arm
posterior delt flies 3x10 + 10 lb DBs

[Chris [.5gibbon] Stevenson!]

Workout Journal contest submission!

so i decided to film my training and this is what i did. http://www.youtube.com/watch?v=I2rnks9NTW0&feature=sub

also im am going to try my hand in the competition posted on the main page.

1-22-2010 upper body climb-up training:

Warm up- 15 minute bike ride + weighted vest, camera gear, and water.
Then 2x5 pull-ups, dips, push-ups, shoulder rotations and some light active stretching.

Climb-ups- 3x5 on a wall with no grip
Wall passes- 3x5 last set + 20lb vest
Explosive pull-ups- 2x5 +10 lbs
Weighted pull-ups- 2x5,3 + 20lbs and a big rock
Weighted dips- 3x5,10,5 +20lbs,20lbs, 20lbs+ big rock
Straight arm climb-ups (lat-ups)- 4x10,10,9,19  +10lbs,15lbs,20lbs,BW burn out

Cool down- only ten min bike ride and I didn’t stretch down very well so I got SORE

Post workout nutrition- a tall glass of whole milk with 23g of protein and for dinner I had ½ a chicken, salad with extra virgin olive oil, 3 slices of bread, and one tall glass of water. 

[Chris [.5gibbon] Stevenson!]

1-26-10:  i went down town with some guys to train and a new guy showed up so i went over warm-ups and some of the basic vaults ect. then me and some other guys played a precision game on a couple planters. after that we worked on some high box jums near max.  so over all it was mostly a plyometric day.

[Chris [.5gibbon] Stevenson!]

1-28-10:  i am snowed in so i did a workout in my room.  i started off pretty serious, but it just turned into a day of working on form and messing around with my new weight set up.

hot shower warm up and light stretch
2x10 glute bridge with 5 second static hold
1x10 weighted glute bridge  only 55 lbs
a few dead lifts and squats with 115, but my knee felt a little irritated
worked on power clean and clean and jerk form with 65 lbs.
standing military press 3x10 + 65 (im just beginning to press again because of my shoulder)
posterior delt flies. 3x10 + 10lb DB
1x10 bench press + 65lbs ( same deal with the shoulder)
3x10 pushups
3x10 shoulder blade pinches with 5 second static hold.

[Chris [.5gibbon] Stevenson!]

2-1-10: i went to the gym before class. i only had cerial for breakfast and my school gym doesn't have a squat rack so i had to use half my energy to clean and jerk every weight before i squated lol, but over all it was a great workout and i feel good.

warm up: 5 min bike, 5 pull-ups, 5 dips, 10 push-ups, 5 chin-ups, 3 min elliptical, 10 bulgarian split squats each leg, light active stretching.
squat: 4x10,5,5,5 + 95lbs,135, 135,135
standing military press: 3x10,7,7 +75lbs (my shoulder is still getting better)
seated cable row: 3x5,8,8 +150lbs, 100, 100
6 weighted pull-ups +25lbs (i was going for 3x5, but i was late for class)

post workout nutrition: protein shake 40g, 1 apple.  1 hour later i had a subway foot long +extra meat and cheese. 

[Chris [.5gibbon] Stevenson!]

ok so i have been working on workout routines for my girlfriend and my mom and i ended up writing one for myself.  first i would like to say i have come to dislike set routines so this routine will be very loose. by that i mean if my glutes are sore on tuesday from workout A i will focus my parkour training on areas that are not sore. also if on a B day i am still sore from an A day i will use light weight or exclude lifting with the sore muscle and focus on the other lifts. also i will be taking a 7 day rest ever 2 months.

Workout A:

Warm up
3x5 Squat
3x5 Bench Press
2x10 Deadlift
2x8 Weighted Dips

Workout B:

Warm up
3x5 Squat
3x5 to 8 Standing military press
3x5 Pendlay/ Bent Rows (or power cleans)
2x8 weighted Chin/pull-ups

 Alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs, Sat depending on what works best for you. Between every workout day I will practice methode naturalle or light parkour such as: vaults, balance, light QM, climbing, or flow and overall light foot and sensitivity work. No high impact, plyometrics, or serious sprint training until spring.  The parkour training days will be looked at more as a form of active rest than training.  Also I will be stretching almost every day alternating between PNF and relaxed stretching as well as increasing my food intake and sleep.   

Workout Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.


Overall example:

Week one:
Monday-           workout A

Tuesday-           light parkour training

Wednesday-      workout B

Thursday-         light parkour training

Friday               workout A

Saturday            heavy parkour training

Sunday               active rest


Week two:

Monday-           workout B

Tuesday-           light parkour training

Wednesday-      workout A

Thursday-         light parkour training

Friday               workout B

Saturday            heavy parkour training

Sunday               active rest



Ect.

p.s. i may be making small changes to this as time goes on. yesterday was my first day of this routine.

[Chris [.5gibbon] Stevenson!]

yep so today i trained balance with some friends and i was doing so good keeping it light, but then they took me to this new spot (one of those giant wooden playgrounds) and well you know the story... i couldn't help myself.  i may have to take it easy in the gym tomorrow. 

[Chris [.5gibbon] Stevenson!]

im still pretty sore from parkour yesterday so squats where right out of the picture and i noticed a small tingaling feeling in my elbows yesterday so i decided to lay off the weighted dips today too.

warm-up: hot shower, some pushups, and upper body joint rotations
bench press: 4x10,10,10,7  +65lbs,85, 115,115 (keep in mind im coming back from a shoulder dislocation)
dead lift: 1x10 115lbs.  (too sore)

then i stretched my chest and shoulders and now im eating a protein shake and a banana.  peace.

[Chris [.5gibbon] Stevenson!]

2-6-10  so i decided to do my workout at home today wich was cool, but kinda lame because i didn't have a spotter or squat rack so i couldn't squat much because i could only do what i can safely lift above my head...

warm up: hot shower, pull-ups, push-ups, handstands, split squats, stretched
squat: 3x5,5,10 + 85lbs (remember not rack)
standing shoulder press: 1x4 +65lbs (bad grip) 3x10,88 + 65lbs
bent over rows: 2x10 +85lbs 1x5 + 115lbs
muscle-ups: 2x5
weighted pull-ups: 1x5 +35lbs
posterior delt flies: 3x10 +10lb DBs
lying back extensions 2x5 with a 5 sec static hold at peak
handstand: 30sec.



later that day there was a big jam at a local super awesome wooden playground.  i led a big warm-up then we worked on some rail work until all the slow pokes got there then we messed around on the park then i led a 40 min game of follow the leader/ don't tuch the lava. it was intense. after i went home and had a big glass of milk blended with 2 raw eggs, half a banana, and 23g of protein powder then i took a contrast bath. peace

[Chris [.5gibbon] Stevenson!]

i have decided this routine is not for me.  squating is not an option for me because i rarely have a spotter and i do not have access to a squat rack either at my house or my gym.  today i screwed up my knees because i was squatting in my room without a rack so im a little pissed off.

warm up: hot shower, stretch, pull-ups, dips, pushups, split squats, curls
squat: 3x10,10,4 +65lbs,85lbs,115lbs (on the last set i felt like my knees were not tracking properly and now they are messed up also every time i squat or deadlift my lower back hurts. im getting really tired of this injury crap)
bench: 3x12,10,6 +65lbs,115,115 my shoulder hurt on the last set
deadlift: 1x10 +115  felt horrible
dips: 2x5,10 +35lbs,20 i has too angry to continue

[Chris [.5gibbon] Stevenson!]

1-10-10  went to the gym befor class and did some upper body

warm-up: 5 min. bike, 10 pullups, 10dips, 10 pushups, 30 sec. handstand
standing press: 3x7,5,5 +75lbs
seated cable row: 4x10,10,5,10  +100lbs,130,150,100
weighted pull-ups: 1x5  +25lbs (lats were tired from rows)
weighted dips: 4x10,5,5 2.5  +25lbs, 50, 50, 75
preacher curl: with bar 1x10 +65lbs with DBs 2x5 +25s,30s
bent over peak curls: 3x7,6,5 + 25lbs each arm
cable triceps extensions: 4x10,10,5, 10  + 100lbs, 130, 150, 100
posterior delt flies: 3x10 +12lb DBs, 10 lb DBs, 10lb DBs
standing curls until failure: about 40 +20lbs.