Topic: Chelton's Training Journal ( Read Please )

[CheltonJr]

At 5 of August I'll be making 2months of training.
And from now I'm taking it more serious.
So I want To Share With You My Goals & Work Outs & Nutrition.
I'll try to post it daily.

Please Comment , Advice, Give Feedbacks, And Tips.

Name: Chelton
Age: 13
DOB: 29/01/97
Weight: 99.2pounds
Height: 5.08 feet
BMI: 18.7 - Normal weight


  New Goals:
30s Frog Stand  60s Frog Stand      
10 Dips      
30s Tuck F.Lever  60s Tuck F.Lever    
10 Pull-Ups      
30s Handstands  60s Handstands   
30s L-Sit      
10 Squats (10kg)      
3 Pistols      

  New Workout:
Planche (Frog Stand)
Front Lever ( Tuck F.Lever)
Handstand (Wall Handstand)
L-Sit
Dips
Pull-ups
Inverted Rows
Squats
Pistols

[CheltonJr]

02/08/10

Rest Day

Breakfast:
Milk + Cheese Sandwich

Lunch:
Fish + Rice

Dinner:
Chicken with Peanut Sausage + Rice

And Lot Of Water

[CheltonJr]

03/08/10

Today wasn't a very good day,I didn't like it.
My friends came to my house to play some soccer.
So I only had time ( little time ) to practice after they leave my house.
I was very tired after lot of soccer, so I didn't have a productive day :

• 50 push-ups : 4x10 + 2x5  |  instead of -> 50 : 2x10 + 2x15
• 50 squats : 2x25 
• 10 assisted pistols each leg - 2x5 
• 6 Kipping Pull-ups : 2x3  |  instead of -> 10 : 2x5
• 0 Dead Hang Pull-ups  |  instead of -> 3
• 90 sit-ups : 3x30  |  instead of -> 100 : 2x50
• 29.5feet QM 
• 5 Burpees 
• 30sec Plank 

Breakfast: 2slices of bread with seed oils butter + 1egg + milk
Lunch: Chicken with peanut sauce + rice (again)
Snack: Cheese Toast Followed by Orange
Dinner: Pork + Rice

<1.5 liters of WATER

[CheltonJr]

04/08/10
What a nice day 

Today was a very nice day to be "a day after a bad day,and a day before 2months of parkour" . So here it goes:
I usually train after lunch, but it was taking too logo, so i decided to divide my training into two: before lunch and after lunch

To begin, Breakfast: Bread stuffed with seed oils butter
And preparing to go to the first session I ate a tangerine

The first session was like this:
I went outside, made some warm-up/dynamic stretching, and then my workout,
did 2x25 squats as planed.
5x10 push-ups not as planed, i had to do 2x10 & 2x15  .
2x5 assisted pistols as planed.
and what grow my moral: I get 3 Dead Hang pull-ups for the first time (awesome), has planned, I had to put lot of effort on it, I did like it was the last day of my life  .
But the Strange think was that today I wasn't able to do a single kipping pull-up, don't know why.

And after this 30mins, I had the Lunch: Pork with tomato and onions with rice.

1hour after the lunch i went outside again to the first session, before beginning I thought "now it gotta be something different and cool" , and it was.

Here it goes:
I started a walk on my house's garden to see what would make my training's different, and then remembered "I got lot of trees here, and parkour isn't only practiced at urban places, but at the nature too", It was a good start. Then went to some trees that I would be able to practice, and examined them to see what I could do on them.
As finished the "inspection" i warmed-up/dynamic stretching, after that, moved to 10pull-ups, 10squats, 30sec plank, 50sit-ups,5burpees, and tried kipping pull-ups but couldn't do it again. But it was ok, and moved to cardio training: I had a sprint course, just had to plan it. And the final idea was: 2laps jogging, at the 2nd make a kong at a big picnic table, and QM on a kinda rail. Did it, only couldn't pass the entire table using the kong. Rested some minutes, and did the same, but now running, and again, couldn't pass the entire table using the kong, gotta practice it all days, but the sprint was nice anyway.
From this point I was already ready to move to the trees. But before climbing them, I had to go to my rolls to see if I still do them correctly, jumped from one of the trees, attempted to the roll , and "ouch !" I was with problems on my shoulder, so moved to the ground(grass) and practiced, practiced & practiced. Fixed it, I wasn't doing the correct motion with my arms and head. Climbed again the tree, jumped off, and a smooth roll ! So I advanced. And there(up the trees) did lot of cool stuff, and at the end, I was really impressed with the trees and with a big smile because of the cool day.
To finalize the session, I did 5push-ups and another set of 50sit-ups, and a good stretching .
So in total I had : 65push-ups, 50squats, 100sit-ups, 30sec plank, 3pull-ups, 10assisted pistols, 5burpees, something like 18m QM, 2laps of running, 2laps of jogging, kongs, and trees playing.

After this session, this was a good Snack: Cheese Sandwich.
Dinner: The same as Lunch, followed by tangerine and apple.

Comments are welcome !
 

[CheltonJr]

06/08/10

Didn't do much thins today, so I'll try to have a "mini session" tonight so that I don't break my daily workout.

I'm going first with nutrition:
  Breakfast: 2eggs + 1slice of polony for each egg + 1slice of cheese for each egg + natural orange juice. I didn't had bread because some people says that it eliminates a lot of food ( Is it True ?? )
  Late Lunch/Snack: 4 apple pancakes
  Dinner: Chicken + Rice
  After Dinner: Apple

Moving on:
  First of all, did a warm-up, as usual. After the warm-up did 3x10 push-ups, at the night session gotta do more, to reach at least 50push-ups. 2x25 squats, I think that this is being really easy . 5 assisted pistols, next week gotta start trying non assisted. 10 split squats, gotta include this on workout. 3 dead hand pull-ups, I'm doing them nicely IMO . 5 triceps dips, gotta try more. For PK, as my house don't have many obstacles, just practiced some new Kong technique and hint to clear the big table . It's all.
  So tonight I gotta do : more push-ups, 2x50 sit-ups, 5pistols, and more triceps dips.
  NOTE : This isn't final, I'll edit it after the night session. So, stay tuned

Edit: I'm done with the night session. I did 2x10 push-ups, and did 15push-ups, don't know how . But couldn't do it again. I'll make more effort to do 15 again tomorrow. 2x50 well done sit-ups, with no problem. 13 triceps dips, could do more, but just stopped. Didn't do the 5pistols, I was really tired *Ufff*. But did a 30sec Plank. And It's all for today.
  Oh, and before this session, I ate 2 more apple pancake, couldn't avoid it
 

[CheltonJr]

07/08/10
  Kinda normal day.
  Today I'll have a night session again, so, wait for updates.

  Breakfast: Orange Cake + Milk
  Lunch: Chicken + Carrot Rice
  Dinner:

  Let's go to the afternoon session:
  5x10 push-ups - Stopped there because after holding a wall to the assisted pistols, I started to feel some pain when bending my elbow, but right now I'm stretching and Icing, so I'll do more on the night session, and will follow the tips that Evan gave me to do more.
  2x25 squats - Next week I'll try to achieve the goal of 50 in a row.
  5 dead hang pull-ups - Yesss ! yesss ! one more to the goal  .
  5 assisted pistols - Tomorrow I gotta be more careful so that I don't mess up my Elbow again.
  Didn't try the kipping pull-ups, I'm focusing more on the dead hangs one.
  Sit-Ups, Dips and Burpees  I'll do at the night session.
  After the workout I practiced Kongs over the big table, and I'm happy because of the good results, I've increased the dive distance and now I land at the bench. I think that this happened because I worked more on the take-off technique(saw demon drills tips for a powerful kong) and the jump angle(I go more vertically now, like a 45 degree angle).
  For now it's all. But I'll update

EDIT: Unfortunately didn't have the night session. But still a good day

[CheltonJr]

08/08/10
  Great way to finish my week.
 
  Today was a cool day for the last of the week. Didn't push to much some exercise because tomorrow I'm back to school, and I don't want to start it tired.
 
  Did the warm-up, as usual. After the warm-up I did 2x25 squats, between the two sets, I did pull-ups 2x3. Finishing that, did 10 push-ups, still can't do more, but as I said, wasn't pushing to much some exercises. Because today was very hot, I decided to go out to see something else to do, but before this I had to make sit-ups, so I went inside, made 50 sit-ups, after the sit-ups I went to the walk.
  As I was outside, I did a Downhill Jog to my friend house, the we went to a place, at the course there were obstacles to do precisions jumps, so I did, and to go back, we used other way, and there was corner with a wall on the end of it, he passed it walking, and I did a Lazy Vault over it, and my friend was like "what is that?!".
  A few minutes later, made my way to another's friend house, so I had to make a Uphill jog, there just stayed something like 10minutes, and then went back to home. And it was fresher, So..... Did more 10 push-ups , 3 pull-ups, 10 split foot squat, 5 wall dips, 5 Burpees, 10 Inverted Rows and QM's. Moved to some PK training after all those exercises. As I was looking for a light training, practiced the basics : rolls. Did 5 starting on a standing position, and they felt lot better than the ones I did when I was starting ( 2 months ago ), didn't hurt at all !! Continuing the train, went over a tree, jumped over it and rolled, and.... COOL !! didn't hurt at all. Oh, and, I used the Advanced Roll Techniques and felt lot better than the one with the basic technique, repeated over the tree and the same good results. The last exercise was QM with Rolls, like , QM then do a roll, and repeat the sequence.
  It's all that I did today, and I'm very proud for the rolls.
  So I did: 50 squats, 20 push-ups , 9 pull-ups, 100 sit-ups, 10 split squats, 10 inverted rows, 5 burpees, 5 wall dips, downhill jog, uphill jog, QM's, Precision Jumps, Lazy Vault, Rolls.   
   
  Nutrition:
Didn't have breakfast because I just woke up at 12:00.
Lunch : varied meats, rice and black beans.
Dinner : varied meats, rice and black beans

[CheltonJr]

09/08/10

Rest Day.

  Today I don't have much to say. It is my rest day and I'm back to school.
  I was actually all the day here on the pc, just went to school, and then pc.
  I planned that this week I would Practice at home and at school. School practice plan: a light training tomorrow at school, just PK. Train with my partner on Wednesday, 25% strength training and 75% PK. And on Friday a tag game with him, to see how's our technique.

  Comments and advices always welcome

  Breakfast: Cheese & Ham Toast
  Lunch: Rice + Kale
  Snack: Chocolate Pie (Shouldn't eat this)
  Dinner: more Rice + Kale
 

[CheltonJr]

10/08/10
First workout of the week, first goal achievement.

Nutrition:

Breakfast: Plain Yogurt
Snack: Cheese & Ham Toast
Lunch Rice + Kale
Snack: Plain Yogurt
Dinner: Pork + Rice

Workout:

Squats : 2x25 (Will increase the reps to 35)
Push-Ups : 5 +10 +2x15 +5 ( Yesss !! Did 2 sets of 15 perfect push-ups. )
Pistols : 1 ( My First Pistol !  Will stop doing assisted pistols, and will work hard on this! )
Pull-Ups : 6 ( Yeehh !! I got them, Goal Achieved & Goal Update. )
Sit-Ups : 30 ( Stopped there before I felt a kind of pain on my neck while doing them ^_o )
Inverted Rows : 5 +10 (on a rail)
Split Squats : 10
Wall Dips : 3 ( Gotta work more on them )
Plank : 30sec

Worked on QM and Rolls too.

----------
  On the first snack I had to ate bread(cheese & ham toast) because that's the better thing that that sell at my school (others are burgers, hot dogs and other things that have lot of sugar ).

  The Workout : Couldn't practice at school today, because I had to go home earlier, but as tomorrow I will stay there because I have lessons at the afternoon too, I hope that we do what planned. So, at home it went all good: Warm Up, as I do every day. As warmed, I did 2sets of 25squats, this is being really easy so I think that I gotta increase it to 35, will do 35 all the week, and if it feel easy I will try to do 50 on Saturday. After the 50 squats , I did just 5push-ups, then 2pull-ups and 5inverted rows. Moving on, did 10 split squats and rested for something like 2mins. Then continued, went to the floor, and did push-ups:10, it was ok. Went to a bar, tried pull-ups: 1,2,3,.. 4 and it was "ye !! 4, lets keep it up",5.... and... 6 ! "wow!! my goal ! I did", and it was happiness all around, and because I was very happy, started doing rolls w/o stopping ! yeh.... I was so confident and happy, that tried pistols: 1st try:went all the way down but couldn't go up, 2nd try:went down, and when raising leaned back and lost balance "Crap, lets try more" 3rd try: went down and... up ! "My first pistol !!" It was awesome, tried with the other leg and did it on the very first try ! After the pistols: 3wall dips. The day was already awesome, but I wanted more, went to the floor, Push ups: I wanted 15, started doing (while doing, I was saying: "If I do 10, I can do 15 !") and, when passed 10, it was like "I'll do 15!!" and... yess !! did 15. Happiness all around again, this time started dancing . As i stopped the dance thing, did more inverted rows, this time 10. As I had to make a total of 50push-ups: floor, again, pushed for 15, and did them again (I thing i gotta try 15 every day, and I'll do it easily). This wasn't enough, wanted some PK training: did the QM and rolls thing that I did on 08/08/10, this time adding kong QM. To finalize the day did 30sit-ups, couldn't do more because my neck was hurting, did 5 more push-ups and 30sec plank, followed by 2Samson Stretch each side. And this is all of my awesome day !! Hope some comments  . 

EDIT: From this I noticed that if you achieve something, lot of things will be achieved at the same day. Making the session awesome ! 

[CheltonJr]

11/08/10

Couldn't post it yesterday because I was very busy, but here it is:

Nutrition:
Breakfast: Plain Yogurt
Lunch: Chicken + Fried Potatoes
Dinner: Rice + Pork + Kale

Workout:
The plan went as it was expected. But didn't follow the daily workout. No exercises.

For today, as planned, I practiced more of PK with my partner.
First He's rolls weren't right, so I helped him, and I think that it is all OK now.
After helping him with the rolls, we practiced QM, Kong, Reverse, Dash, Tic Tac, Wall Run, Cat Leap & Wall Climb. We have to look more to the technique of the last 4 and Turn Vault, Increase Kong Distance, and perfect Reverse. The other vaults we're doing nicely, the same for kongs but we wanna increase it distance, and perfect the Reverse vault form.

I think that we'll practice this together on Friday, but will practice alone every day.
It's all.

EDIT: I'm Improving kong distance, but want your ideas to improve it even more.

 

[CheltonJr]

12/08/10

Nutrition:
Breakfast: Bread  stuffed with seed oils butter (Gotta find something to replace the bread. Any ideas ?)
Lunch: Rice + meat with peanut sauce
Dinner: Rice + meat with peanut sauce
Snack: Apple

Workout/Session:
Squats : 2x35 (Will keep this until comfortable)
Push-ups : 4x10 +8 +2x5 (Why can't get 15 everyday? . Any tips ?)
Pull-ups : 5 (Will try to increase to 7 on the next days so that I can achieve the goal)
Pistols : 1 (Working hard to do more)
Sit-ups : 2x50
Inverted Rows : 10
Split Squats : 10
Triceps Dips : 10
Plank : 30sec

Worked on rolling sideways after a drop. It fells easy
And I think that gotta add some stretching to that end of each workout/session.

And... Questions:
 - What can replace bread in the meals?
 - Any Tips for push-ups ?

You can add any comment, advice or suggestion that you want.

Nothing else to write today, so wait to tomorrow's log.
 

[CheltonJr]

13/08/10

Nutrition:
Breakfast: a cup of milk with 2eggs + 1slice of polony + bread stuffed with seed oils butter
Lunch: Rice + meat with peanut sauce
Snack: Plain yogurt with a banana
Dinner: Rice + meat with peanut sauce
Snack: Apple

Workout/Session:
Didn't had time to have a workout. And I had to go from school to my house early, so didn't have a PK Session.
Today I just did some Kongs and Dash, because of the lack of time.
For Kongs I gotta find something better to do on.
And for Dash I feel like I'm not putting my right hand on the surface, just my left hand. Gotta find a way to fix this.

For me today was a kinda Rest day.

I'm trying to make a better Workout Routine. So expect updates on the first post this weekend, and a change on my workouts.

[CheltonJr]

14/08/10

Nutrition:
Breakfast: a cup of milk with an egg + 1slice of bacon + 1slice of cheese + lettuce & tomatoes
Snack: Plain Yogurt with a banana (had it after the breakfast because I didn't want to wait longer to the lunch)
Lunch: Rice + varied meats with black beans
Dinner: Rice + varied meats with black beans

Workout/Session:
  Since I'm trying to make another workout routine, didn't have a workout today.

  So basically I warmed up with dynamic stretching, 10push-ups and 10squats.
  To start the session I jumped a few times to a bench of a picnic table, then to the other bench.
  After this kinda condition, I moved to this on the big picnic table: Jump over a bench, precision jump from it to the other bench, then over the table, then jump back to ground and roll. I did this something like 10times or more.
  Moving on, I made a analyze of my kongs and its technique, this time trying it long ways:
1.take-off: I use the split foot take-off: I used to push off the ground with only the front foot, this time I tried to use both (doing these you actually push more with your back foot, but you still use both) and the results were very good, I dived with more power, and higher which made me dive farther. So I'll try to use the last one.
2.jumping: I decided to try another technique to increase the dive, and it worked. It is : dive as I'm trying to jump something that is on the table, and it worked, I dived farther, but didn't had much power to push with the arms as I have when I dive less. So I don't know which is better: more dive & less push or less dive & more push. I will try to focus on comparing this tomorrow.
  End of the analyze !
  And end of the session. This time I ended with some stretching, will try to end it this way everyday.
 
  ... any ideas on Kong Dive vs Push Off ?

[CheltonJr]

15/08/10
  Rest day.

Nutrition:
Breakfast: a cup of milk + 1egg + 1slice of bacon + 1slice of cheese + bread with seed oils butter
Snack: Plain yogurt with a banana
Lunch: Potatoes + Seafood(Fish, Shrimp and Squid)
Snack: Chocolate Cake

  Today is a rest day because it is my mom's birthday. Because of it, I had to eat the chocolate cake, but I think that I exaggerated on the quantity.

[CheltonJr]

  I'm Back !!
  I didn't post for a while because I didn't have internet access, but now it's all back to normal

  So... As I started Bodyweight training I'll update the first page with this :

  New Goals:
30s Frog Stand      
10 Dips      
30s Tuck Front Lever   
10 Pull-Ups      
30s Handstands   
30s L-Sit      
10 Squats (10kg)      
3 Pistols      

  New Workout:
Planche (Frog Stand)
Front Lever ( Tuck F.Lever)
Handstand (Wall Handstand)
Dips
Pull-ups
Inverted Rows
Squats
Pistols
Pylometrics      

 

[CheltonJr]

  30/08/10

  Nutrition
Breakfast: A cup of Green Tea with 2eggs + fried beef
Lunch: 3spoons of rice + beef cream + lettuce salad
Snack: Fried Cassava
Dinner: 3spoons of rice + fried beef + kale

  Workout/Session:
 Warm-Up:
•(Dynamic Stretch)

 Mobility Work:
•Scapula Push-Ups (x10)
•Overhead Straight Arm Pull Down (x10)
•The Whippet (x10)
•Wall Slides (x10)
•Band Dislocates (x10)
•Wrist Push-Ups (x1)
•Splits
•Different Pike Variation (10sec)
•Balance Work (Rail Walking)
•Assisted Bridge

 Skills / Holds:
•Wall Handstands [2x15 +7 +10 (sec)]
•Wall HS to Free HS (2x5sec)
•Frog Stand (5sec)
•Tuck Front Lever [25 +30 +5 (sec)]

 

  Strength Training:
•Dips (4 +3)
•Pull-Ups (2x2 +3 +4)
•Inverted Rows (10 +5)
•Squats (20 w/ 5kg)
•Push-Ups (2x5)
 
  Cool down / prehabilitative or rehabilitative work:
•Different pike variations (10sec)
•Band dislocates (x10)
•Wall Slides (x10)
•Rice Bucket
•Plantar muscle strengthening
•Roll plantar fascia

  I started the workout with the warm-up as usual. As I’m following bodyweight training, after the warm-up had some mobility work.
  For the mobility work I did 10 Scapula Push-Ups, 10x Overhead Straight Arm Pull Down, 10x The Whippet, 10x Wall Slides, 10x Band Dislocates. I was supposed to do German Hangs also; the problem is that in the middle of the movement, I was afraid of dislocating my shoulder or something like that, but I think that the Tuck Front Levers will help to move through this fear.
  Moving from the shoulders, I did Wrist Push-Ups, I did just one because the wrist movement is kinda hard. GTGing this would make it easier, so I’ll do it at the morning (at school), afternoon (Workout) and night (before sleeping). I lived Rice Bucket to the very end of the Workout.
  For the legs: worked on splits, did different variations of pike (10sec each), rail walking. 
  Back: Tried bridges for the first time over years, and didn’t go well. I started the assisted bridge (Bridge Wall Walks); I think that my feet were too close to the wall so when I was on the bottom of the wall I felt a pain on the knee, and immediately stopped the bridge and fall to the floor, and that hurt more my knee. Consequently I didn’t practice PK techniques. No legs strength training too.
 
  As mobility work had finished, it was time to test my skills & holds.   
  The first were Wall Handstands; at the beginning I was afraid of hitting with my head on the wall, but after trying 3times there was no more fear . So… after trying to stay at the wall many times, on one of the attempts I popped off the wall and stayed for 5sec (this is what I call Wall HS to Free HS). On other attempt I finally planted my feet on the wall, and stayed 15sec.And then another Wall HS to Free HS for 5secs. After this I planted my feet on the wall again, but I lost balance and fall to the left. As I was tired of taking looong time to stay with my feet on the wall, I took off my shoes, and tried it only with socks, and on the first attempt I did it, and stayed for another 15sec. After this I had my last set, which lasted 10sec. because I couldn’t hold anymore.
  Frog Stand: Before the workout I took some time reading about planches, and the articles were helpful: I finally did it with straight arms. But I held it just for 5sec., and didn’t try again because my wrist hurt while holding the planche. I think I have to work more on wrist strength, and search for a solution.
  Tuck Front Lever: I think that this will be easy to do for 60sec, today I held for 30sec! . Before the 30sec, I had 20sec., and after the 30sec, had 5sec; I don’t know if couldn’t hold more, or if it was happiness . I hope a longer or same (30sec.) hold tomorrow.
   Time to Strength training, here I won’t write too much or this post will be very long.
  Dips: 1x4 at the beginning because I had to stop 2reps before failure; didn’t continue with the sets because when I tried another set my left elbow started hurting. Just did more 1x3 on the end of the workout, because I had to do at least 20 pushing exercises reps. PS: the elbow wasn’t hurting too much anymore.
  Pull-Ups: I found that what I was doing actually were chin-ups not pull-ups. So, I followed the dragondoor’s article on how to improve pull ups and they were harder than chin-ups. First did 2 because I had to stop 2reps before failure, then 3, and… 2 again, and as I had to do at least 20 pulling exercises reps too, I pushed the last sets to the maximum, and did 4.
  Inverted Rows: Did 10 on one set because it was starting to be late.
  I did push-ups because of the 20 pushing exercises reps, but they don’t make part of the workout.
 
  At the end, to finish all, did some Cool down / prehabilitative or rehabilitative work which the exercises are kind of same with the mobility’s one, followed by stretching.
 
  Tomorrow I gotta start the Workout/Session earlier. And take care of my left knee and left elbow. Today it’s all!
   
           

[CheltonJr]

  31/08/10

  Nutrition:
Breakfast: A cup of Green Tea with 2eggs
Lunch: 1.5 medium/large spoons of rice + kale + beef
Dinner: 2 large pizzas (Regina & Tutto)

  Workout/Session:
  Today I won’t write too much because I already made the “introduction” to my bodyweight training at the previous posts.
 
  First, I really didn’t like at all the day because of the two pizzas that I ate, that just made my day horrible! This was the only dinner that had here, and when I went to eat it I thought of eating a courter of each, but then couldn’t control myself, and ate all the rest 10mins later, now I’m overloaded with food .  But I decided that this month (September) I’ll make max effort to maintain a good diet, without eating that unhealthy stuff, or eat once but don’t exaggerate. Some help on this would be very grateful.
 
  Now, moving to the session, the last exercises I didn’t do as planned because it was late, as I had to go and take the pizzas. And I think that this leaded to the lack of performance on the exercises I did later (Tuck Front Lever, Dips, Pull-Ups & Inverted Rows). I’ll try to start training earlier.
 
  The first thing as usual, was warm-up, then the mobility work (German hangs fear continues, increased wrist push-ups to 3 by changing the wrists position one by one, no bride wall walks because of the knee), followed by the training session:

•Handstands [(17 +18 +2x30 +3x25 +2x20 +15(sec.)] (15reps)
  Way better, more balance; I think that the barefoot thing works. On the first two my back started to hurt (I think it was leaning to the opposite site of the wall), so my feet went off the wall. But after this I tried to keep myself straighter, and it solved the problem and made the exercise harder.

•Frog Stand [(4x10 +5 +12 +3 +17 (sec.)] (5reps)
  Solved significantly the wrist pain so I could hold the position longer. The problem was that I was leaning downward (to the ground), instead of leaning forward, and I wasn’t putting my hands directly in front of my toes.

•Tuck Front Lever [3x10 +15 (sec.)] (3reps)
  Today it was harder, I don’t know why; I just know that my shoulders weren’t “fresh”, it may be because of the interval that I made. 

•Dips (5)
  Just did 1set because of the time, was already late, and I had lot of stuff to do.

•Pull-Ups (5)
   1 set for the same reason of dips. On the last rep I raised my feet, swung a little bit them, and didn’t touch the bar with the neck, just with the head.

•Inverted Rows (15)
  15 in a set because the numbers of reps of pulling exercises were low.

  At the end of the session I did the Cool down / prehabilitative or rehabilitative work. But forgot the stretch 

  PS: Didn’t take care of the knee and elbow because the pizzas putted me down. F**kin pizzas 
 
 

[CheltonJr]

  01/09/10

  Nutrition:
Breakfast: A cup of milk w/ 2eggs + cassava
Lunch: 1spoon of rice + kale
Snack: Cassava
Dinner: An egg + lettuce & tomato salad + kale

  Workout/Session:
  Rest Day

  Just treated my left knee, left elbow & left shoulder too by following the "On Tendonitis" article. I Don't know what's happening whit my left side
----------------
  Another month. Gotta be consistent, train hard, keep on the bodyweight training, try to achieve all current goals and keep good nutrition by just eating "unhealthy" once.
  I hope you continue reading this, and give some comments/feedbacks too.
 
  PS: On Sunday (05/09/10) it'll be the 3rd month of parkour .
 

[CheltonJr]

  02/09/10

  Nutrition
Breakfast: None.
  Didn't have breakfast because I waked up late (11:30a.m.). I slept at 4:30a.m. so to sleep 7hours I had to wake up that late.
Lunch: Steak + 2spoons of rice + lettuce & tomato salad.
Snack: Cassava.
Dinner: Steak + 2eggs + tomato & carrot salad.

  Workout/Session
Dips: 3x5
Wall Handstand : 25, 4x35, 45, 30 (15reps)
Frog Stand: 3x15, 20, 25, 2x10, 35, 5 (10reps)      
Pull-Ups: 2x2, 2x3      
Inverted Rows: 15      
Tuck Front Lever: 3x35, 20, 25 (10reps)   
L-Sits: 2x30(tucked) ,10sec (one legged)

     Training:
  Started with all the things that ya already know. At the end either.
  Held Wall Handstand for 45sec, very close to the goal(60sec) to move on to the Free Handstands, and assisted HSPU's.
  35sec Frog Stand. Hell yeah! Goal achieved , Updated to 60sec Frog Stand.
The 10sec sets were because my knees were slipping off of my elbows, gotta find a solution.
Because of the big improvement to the time, i recorded a video (http://www.youtube.com/watch?v=JeOBte1n0WA) to make sure that the form and everything is right. Please comment, critique & advice.
  Front Levers are back to normal  .
  Feeling better on dips.
  Wow ! Pull-ups are hell harder than pull-ups, can't do 5.
  It's all easy on Inverted Rows. I'm gonna do Sloth Rows Instead.
  Gotta work A LOT on L-Sits. On the one legged I can't hold the feet up.

  The End for today !
  EDIT: Oh, I forgot to say that did 25sit-ups & 25crunches too. Will do this twice a week

[CheltonJr]

  03/09/10

  Nutrition:
Breakfast: Milk with 2eggs + cassava
Late Lunch/Dinner: Pork + fried potatoes + lettuce and tomato salad

  Workout/Session:
Dips: 2x5      
Handstands: 2x15, 2x35, 2x25 (10reps)      
Frog Stand: 2x20, 30, 5    (5reps)   
Pull-Ups: 2x5      
Sloth Rows: 2x5      
Tuck Front Lever: 30, 45 (5reps)      

  Today I had lite training because the lunch was too late, so I had to train before it. So as it was lite training, I aimed to lower total reps for pulling and pushing(25) as you can see above.
  And... finally moved through German Hangs fear! I'll do them every day.

  Found some good spots to practice. So before the workout, I Practiced tic-tac to cat leap, wall climbs & QM's.
  The tic-tac to cat leap were hard, just did them nicely once. I think that my shoes grip is the problem, I definitely gotta buy other pair. Beside that I think that it was all good.
  The wall climbs are damn hard. I can't go just to the dips position. I think that I'll have a hard time to do this right.
  No problems on QM's. 

  Dips: Still feeling good. Aimed for 10 instead of 15
  Handstands: 10 instead of 15.
  Frog Stand: 5 instead of 10. This is now my favorite exercise.
  Pull ups: The only one that I didn't lowered. Finally 5 pull-ups not chin-ups. The problem was that I was resting too much while down, today I did it more "dynamically".
  Sloth Rows: 10 instead of 15. The exercise that I was looking to replace the inverted rows(a harder one).
  Tuck Front Lever: 5 instead of 15. Held for 45sec! And I felt that I could hold more for some time.

  Chris Salvato said that my frog stands were good and advised to already move to the tuck planche. So on Monday I'll try Tuck Planche, Advanced Tuck Front Lever & Slightly assisted handstand. If I feel that I'm ready to move on, I'll move.
 
  Tomorrow it'll be 100% parkour training. Just the techniques, nothing else! Gotta make some vault boxes, parcubes and percision jumps trainers. Before that, I'll clean a place here were I'll be able to practice lot of stuff (kongs, kongs to precision, kongs to cat leap, precision jumps, cat leaps from wall to wall, dash, dash to cat leap, and other stuff too), so tomorrow I'll have hard work to clean it.

  It's all