Topic: Chelton's Training Journal ( Read Please )

[CheltonJr]

  04/09/10

  Nutrition:
Breakfast: Tea with 2eggs + cassava followed by orange juice
Lunch: Fried potatoes + seafood (Shrimps & Squids)
Snack: Cashew nuts
Dinner: Boiled potatoes + seafood (Shrimps & Squids) + pork

  Workout/Session:
  It wasn't as what I expected; not a 100% parkour training day.

  Warmed-Up: dynamic stretching, 5push-ups, 5squats, 5burpees. Then I did some rolls, which I don't have problems. After the rolls moved to the tic-tac to cat leap training, just had 5 attempts, with no success. Stopped there because I had to clean the place I talked about on the last post. 
 
  It took too long to clean the place to train, and at the end of all it was still dirty and impossible to train. Because of all dirt I went directly to the shower, and after this I wasn't wanting to go outside again.
  I gotta stick with the obstacles that I have .
 
  I consider this a rest day. So tomorrow will be the 100% parkour training day. As I have few obstacles, I will train on trees  too. I'll explore all what I have.

  Tomorrow (05/09/10): 3months of Parkour ! It gotta be a awesome day 

[CheltonJr]

  05/09/10
  3months

  Nutrition
Breakfast: Milk with 2eggs + cassava
Lunch/Dinner: Pork + 2spoons of rice + spinach sauce (Esparregado de Espinafres in Portuguese)
After Dinner Snack: Cashew nuts

  Workout/Session:
  No train unfortunately

  First, I woke up at 1:45pm(let's night slept at 04a.m.). So Breakfast was at 02:10pm. Had to wait 2hours after eating, went out at 04:30, warmed-up, but just at the moment that I was about to start the real training, I had to eat Lunch(yeh, very late). Waiting 2 more  hours to train wouldn't be the best solution, So I stayed on the PC.

  Overview: Rest Day.

  I think that I'll start doing more PK training during the sessions, the only problem is the lack of obstacles. I'll try to train at school too, it will be kinda hard to train there, but I will try.

  Oh, and I was forgetting: 25sit-ups & 25crunches at the morning. 

[CheltonJr]

Yesterday wasn't possible to post. Was busy with blender tutorials.

  06/09/10

  Nutrition:
Breakfast: milk with 2eggs.
Lunch: Boiled Potatoes with Skids & Pork.
Snack: Cassava.
Dinner: 3spoons of rice + kale

  Workout/Session:
  At morning I did 25crunches & 25sit-ups

  Today was the try-out day. I tried the next progression of the planche, front lever & handstands to see if was ready to start practicing them. This wouldn't stop my techniques training. First, the tic tac to cat leap: I will try those again when I buy new shoes, they are pretty hard on the surface that I'm doing and this shoes. Kong vault: the same obstacles, so I have nothing to say about them. Tried the Double Kong, and I see that I have to put hard work on those, I gotta rise more my legs, they just stay at the shoulder level. This applies to the single kong too. Turn vault off a wall: I don't have control of them so I don't go to the cat leap position, I just go directly to the ground, I'll practice this regularly.
 
  So... for the try-outs I started with the handstands. The next progression was wall to free handstand. Did the wall handstand, and toke off the feet of the wall, 3attempts with no success. But on the attempt #4 I held the free handstand for 5sec. In total I did 6sets of 5sec with some attempts that failed. I'm having problems with the balance, I take the feet of the wall I just fall to the ground, or my feet go back to the wall. Heeelp !!!
  I was done with the handstands.
  Here is the method that I used: I would do 2reps of the progressions that passed the test. 6x5=30, 30/15=2, 2reps

  Next was the planche. The next progression was Tuck Planche. Went to the position...leaned forward...#1 attempt.... and... 3sec. Pretty good I think. So it has passed the test  ! So I had to do 2reps. The reps and sets were the same as on the handstands (6x5), the only difference is that I just failed on 3attempts I think. Tuck Planche time !!

  The last was front lever. The next progression was Advanced Tuck Front Lever. Hanged the bar...elevated my hips while leaning backward... hips on shoulder level.. straighten the back... 10sec ! It was easy, I just didn't notice much difference between these and the normal tuck front lever. I guess that I have to post a video of these so that you can comment. But ok, 3sets of 10sec (3x10=30, 30/15=2, 2reps) totally passed.

  Finished the try outs, I was about to do the other normal exercises (Dips, Pull-Ups & Sloth Rows), but then I went again to the wall, handstand position, but this time it was to try the HSPU's. 3attempts that I could only go down but never up. Then I tried the other,and... didn't do a single repetition! I think that the HSPU's were the cause of this. So if I want put them on the workout It gotta be the last exercise.
  Question: Should I start with the HSPU's now or wait some more weeks ?

  The End.
  Hope some responses.

[CheltonJr]

  07/09/10

  Nutrition:
No breakfast
Lunch: 3spoons of rice + kale
Snack: Cashew nuts & cassava
Dinner: 2spoons of rice + kale

  Workout/Session:

  No pulling exercises today because of calluses. With them it was really hard to do because on the bar it started to hurt. I gotta take them off tomorrow.
  So only pushing exercises:
 
  Wall to Free handstands: 12x5 . 60secs. They are better, but not good yet. Less fails, but still bad balance.
  To have better progress I'll do normal free handstands on every opportunity that appears, but not during the training session.
  PS: On one of the sets I held for 6sec, but I reduced to 5sec to be all 5.

  Tuck Planche: 3x5. Very very very bad compared to yesterday. I spent 20mins doing these and only 3 successful attempts! Don't know what's wrong  Maybe my feet or hips were to low or didn't lean forward enough, idk. I'll try them again at night before sleeping. I hope something better because this isn't good at all!

  Dips: 3x5. Doing well. I think Soon I'll be able to do 10, I'll try my max on saturday.

  As nobody sad anything about the HSPU's  , I had to decide by myself.
  Decision: HSPU's will replace dips when I reach my goals of 10 dips.

  Cya...
  PS: Before sleeping I'll try the Tuck Planche & will do 25crunches & 25sit-ups. Didn't make these at the morning so I'm felling fat. 
   

[Chris Salvato]

Use a callous filer to scrape down your callouses in the shower.

Replacing Dips with HSPU when u reach the dips goal is OK - but you can probably do both. 

Don't worrya bout a bad day with the tuck planche - bad days happen.  When you notice its consistently bad or stuck then u should change something.

[CheltonJr]

Use a callous filer to scrape down your callouses in the shower.

Replacing Dips with HSPU when u reach the dips goal is OK - but you can probably do both. 

Don't worrya bout a bad day with the tuck planche - bad days happen.  When you notice its consistently bad or stuck then u should change something.

Today I'll remove with buter knife as I don't have callous filer. Gotta but one soon.

Oh, So I'll do both to increase the pushing exercises reps as the tuck planche & free handstand will lower them.

I'll see how the tuck planche will be on the next days.

Thanks for the help! 

[CheltonJr]

  08/09/10

  Nutrition:
Breakfast: Just tea because I was late to school
Lunch: Chicken + fried potatoes.
Dinner: Skids + 2spoons of rice.

  Workout/Session:
  Rest day.
  No workout.

  Rest day but I couldn't stay doing nothing at school, I had 0hours before next class. So I Practiced vaults (Turn - Better,on Friday I'll try down a wall here. Dash - Gotta find higher obstacles. Lazy - All good so I've been trying some Lazy combos. Started Underbars - Doing good,didn't try with momentum. Reverse - Working on putting more style on it.), QM's on rails.
  Beside this training I played soccer too (futsal).

  The bad parts - First,while running a little before starting to do the techniques, I didn't notice that I hurted so bad my feet because my shoes are pretty tight now. Second, while playing soccer I fell hardly and now I'm with a coccyx injury . Because of this 2injuries, my lower body it's horrible! I can barely walk well. I think that tomorrow it'll be a recovery day.

  To end today log, I wan't to talk about my nutrition.
  I'm really very happy with it. My mind now know what's good and what's bad, and I can REALLY control myself to don't eat the bad ones. I stopped eating and drinking lot of stuff like processed food, sugar, lowered the the rice quantity and some times I don't eat it, no more bread, no more cookies, no more refrigerants, more water now, more veggies, more meat, more fruit, more healthy stuff, now I look to the ingredients label of every food that I buy (if it have) to see if it is good or bad, and lot of other stuff.
  So I'm very happy for myself.
  PS: Now my friends call me crazy because I don't eat the bad stuff that they eat .

  The end   
 

[CheltonJr]

  09/09/10

  Nutrition:
Breakfast: Tea with 2eggs.
Lunch: Squids + 3spoons of rice
Dinner: Squids + Kale + 2eggs (Yeah! Combo . Just missed fruit after this.)

  Workout/Session:
  Recovery day
  Did nothing after school. Just stayed on the pc and tv. But then I saw some articles about coccyx injuries, and they said to don't sit too much. So this was bad, tomorrow I'll try to do the upper body workout. I'll do everything that don't hurts my coccyx.
 
  Nothing else to say today. Just that I'm planning some apple pancakes for tomorrow snack

  EDIT: Did 50 crunches & back stretching before sleeping

[CheltonJr]

  10/09/10

  Nutrition
Breakfast: tea with 2eggs
Lunch: Boiled potatoes with fish
Snack/Dinner: 5 apple pancakes
Snack/Dinner: 3 bananas
 
  Workout/Session
  I consider today another rest/recovery day.
  However, tomorrow I HAVE TO train, just the upper body of course.

  Didn't do the workout because I spent all the day at school, just did random sets & reps of dips and a bit of QM.
  Beside that, I did some vaults, rolls, cat leaps, wall run, climb-ups...
  I also tried Kong to Cat Leap.. and .. success!
  I'm still working on the Lazy & Underbar combo.
  1st attempt of turn vault on a wall and it was pretty good IMO
  The bad part is that I messed on a precision down stairs, and now my left foot big toe hurts. Damn!
 
  I think it's all, If I remember of other things I'll edit this.

[CheltonJr]

  11/09/10

  Nutrition:
Breakfast: NONE
Lunch: Black beans with meat +1spoon of rice +lettuce & tomato salad
Snack: Cashew nuts
Dinner: Boiled potatoes with carrots & green beans +fish +lettuce & tomato salad
Desert: Fruit salad (bananas,apples,oranges,tangerines,pear)

  Workout/Session:
  Yeh, finally workout !
  Indoor Training because of the temperature outside, it was pretty cold.

Dips: 3x5 (15reps)   
Handstand: 15x5sec (5reps)
Tuck Planche: 15x3sec, 6x5sec (5reps)
Squats(10kg): 15   
Pistols: CHECK 

  No pulling exercises because I don't have a pull-up bar or something similar inside

  Tuck Planche: 5reps with LOOOT of effort. Many failed attempts, I think that it was like 21 out of 50. To have success on each attempt I had to make every possible arrange. But I think that the key is to rest 5mins. I gotta work hard on this, I'll start trying them on every free time.

  Handstand: Balance is getting better day by day  . But still not that good.

  Dips: All OK. Tried to do more than 5... and... failed! I think that five is good, but I can't forget that there's a 10dips goal

  The last upper body exercise, HSPU's: Didn't put on the list above, because didn't do a single rep. 3attempts, and failed at all.

  Squats: Easy. Stopped on 15 because I'm training for STRENGTH not ENDURANCE. More weight is what I need.

  Pistols: Putted checked because I did 1/2rep. Just went down, and stayed there for 10sec. Tried to go up with no success. Did this once with both legs.

  Stretching at the end as usual.
  And today I ripped of my callouses. So tomorrow I'll be ready to go back to the bars, if the temperature change of course.
 
  EDIT: HIIT, Downhill & Uphill running planned for tomorrow. So got to start everything earlier

[CheltonJr]

  12/09/10

  Nutrition
Breakfast: NONE
Lunch: sprouts rice + shrimp
Desert: fruit salad (orange,bananas,apple,pear)
Snack: cashew nuts
Dinner: sprouts rice + kale with crab
Desert: fruit salad.
  Today I didn't control the quantity of rice because my parents obligated me to a lot of rice. They think that it is healthy and I should lot of it or I'll become ill. There should be a article about nutrition for parents. 

  Workout/Session:
  Today wasn't a workout day, it was a technique day! The difference is only that instead of doing workout, I focus on the techniques; so I kept the warm-up, but didn't do mobility work & stretching.

  The warm-up was the usual dynamic stretching, followed by 5push-ups, 5squats, 3pull-ups and 5burpees.
  To start the session I did the basic movement: the roll. There was a little problem with it: the spine was hurting. I think that it was because of lack of training. To fix that, I revised the technique, did some little adjustments,... and it solved the spine problem. Gotta train do this on every workout after the warm-up to defiantly eliminate this problem.
 
  As you know, here I don't have many obstacles to practice, so basically beside rolls I just practiced Kongs, Wall Runs and Climb-Ups; no tic-tac to cat leap because I was training barefoot and on that spot the surface isn't good.

  On the wall runs there's no problem. It'll be better if a find a higher wall to test my wall runs skills.

  Climb-Ups are still difficult part. Don't have enough strength to do a full climb-up. The specific problem is the change of hands position (putting the hand on the top of the wall).

  I almost cleared the big table with a kong on the long way. Here the problem is the speed: when I go fast I don't dive too much, it is a kinda fear; but, when I go slower I dive longer because I don't feel that "fear". I'll train more this.

  Oh, I almost forgot to say that didn't have the up & downhill run because it was already late. But did a little of HIIT, stopped few minutes later because I'm perfecting my running technique so the balls of my feet were hurting.

  Nothing else today. The end. 

[CheltonJr]

  13/09/10

  Nutrition:
Breakfast: Tea with 2Eggs followed by Milk
Lunch: Xima(don't know the name in english, but here is a link of the recipe) with shrimps & squids + kale.
Desert: Fruit Salad
Dinner: 1/2 Chicken + fried potatoes + tomato & carrot salad
Desert: Fruit Salad

  Workout/Session:
Dips: 3x5   
HS: 12x5sec   
T.Planche: 12x5sec   
Pull-Ups: 3x3, 2x4   
Sloth Rows: 2x5   
A.T.F.L: 2x25sec,10sec   
Pistols: CHECK   

  I won't write too much today.

  Warm-up. Mob Work. Did rolls as planned to every day, on the first one the spine pain came, but fixed it really fast just by positioning my hands far from my feet.
  The kong long ways came next, but I wasn't good to do kongs today, but still gave them a try. The situation is still the same (almost).
  Practiced climb-ups too.
  Oh, and, tried to vault my mom's car using speed vault, I'm sure that tomorrow I'll clear it. On the next days I'll try it with other vaults.
 
  Then started the workout:
  Dips: Great!
  Handstand: Still bad balance, which leads to lot of fails. This is being really hard. Any help would be very appreciated 
  Tuck Planche: Lot better! Really better! But there's lot of work to put on to reach the 30sec goal.
  Pull-Ups: Not that good . On the sets of three I was resting too much down, when started to go up quickly  4reps where done. I hope at least 6 for next week.
  Sloth Rows: Gotta do them with better form.
  Advanced Tuck Front Lever: Today I noticed the difference between these and the normal Tuck one, but could still hold it for a long time.
  Pistols: Still practicing them.
  HSPU's: Still trying to do 1.
 
  The session was ended by Mob Work. I forgot to do squats and stretching.

[CheltonJr]

  ------------------
  I had the idea of start posting the weeks records to be easier to notice improvements and progression on my workout. I'll post it on every Sundays.

  Today isn't Sunday but I'm going to post the last week records:
 
  Month3 Week1 records:
Dips: 5   
HS: 5sec
T.Planche: 5sec
Pull-Ups: Didn't do last week
Sloth Rows:    Didn't do last week
Advenced Tuck Front Lever: 10sec   

[CheltonJr]

  14/09/10

  Nutrition:
Breakfast: some Bread stuffed with butter
Lunch: Xima + Chicken + Kale
Desert: Fruit Salad
Dinner: Xima + Chicken
Desert: Fried banana with milk. I had this idea of mixing banana slices with milk and then fried  . I ate it hot, it wasn't bad, the it was kinda strange. I'll try it cold later.
  My dad forced me to eat the bread. This isn't good. First rice, now bread!

  Workout/Session:
 
Dips: 3x5     
HS: X   
T.Planche:3x5sec, 4x6sec, 3x7sec   
Pull-Ups: 3x5   
Sloth Rows: 2x5   
A.T.F.Lever: 2x30sec   

  Dips: Good. At the last rep of last set I was struggling.
  Handstand: Didn't practice today, I was tired, and this is too complicated.
  Tuck Planche: Yeh! 7 seconds ! This is awesome! Until now today's the best Tuck Planche day of the week, and month too. On the last set(was of 6sec) it was hard to hold it that long. I had to rest 7mins. But still very happy ! Tomorrow I'll record a video of these and I'll post it.
  Pull-Ups: Improving! Now I do the same reps of Pull-Ups as Chin-Ups. On the second set it was hard. Struggled a bit, but could do it.
  Sloth Rows: 5 each side, without resting in between. Just have to lift more my shoulders so that they touch completely the bar.
  Advanced Tuck Front Lever: 30secs! These aren't that hard. Next week or on the weekend I'll try the next progression (Straddle Front Lever) & the Tuck Lever Pull-Ups.

  Today I didn't forgot the stretching.

  A pretty good day! Hope more like this.

EDIT: Got more Cassava today:)! So tomorrow I'll have a good breakfast & snack. And no more strange bananas & milk
 

[Erus de Parkour]

wow... Dang dude!! nice going!! keep it up!! =)

[CheltonJr]

 thanks man:)!

[CheltonJr]

  I didn't post here for a couple of days. I won't post  for each day with details, I'll just make a resume.
  From wednesday to sunday  didn't have workout.
  On wed and fri practiced techniques.
  Didn't eat healty on saturday and sunday.
  On sunday I bought my first pair of running shoes:) Nike Lunar TR.

  In overall it was a bad week, the onlx good part were the shoes

[CheltonJr]

  20/09/10

  Nutrition:
Breakfast: Green tea with 2eggs, tuna & cheese sandwich(with just 1/3 of bread)
Lunch: 3Spoons of rice with chickpea & varied meats
Snack: 2Bananas with cashew nuts
Dinner: 2Spoons of rice with chickpea, varied meats & kale

  Workout/Session:
Dips: 3x5   
HS: NONE   
T.Planche: 5x5, 6, 2x7(sec)   
HSPU's: 1/2   
Pull-Ups: 3x5   
ATFLPU's: 1/2   
OneLegged FL: 2x3(sec)   

  All the same:  Warm-Up, Mob work, and then workout. Today didn't have skills/techniques practice.

  Dips: Good.
 
  Handstands: Didn't practice them.
 
  Tuck Planche: Total of 45sec, today that was enough. Wasn't able to old longer than 5sec on the other attempts. After my first set (5sec) I was always failing, it was because I was resting just 3mins, so the better rest time is 5mins.
 
  HSPU's: I putted 1/2 because I ALMOST got 1rep. I hope to make 1rep tomorrow.
 
  Pull-Ups: A loooooooot better! Didn't use my feet to help me get on the top of the bar on the last reps, and touched on the bar with my neck on the last reps. Seeing improvements here
 
  Advanced Tuck Front Lever Pull-Ups: My first day trying them. They seem to be hard. As the HSPU's I almost did 1rep. So I putted 1/2. I'll replace the Sloth Rows with this. 
 
  One Legged Front Lever: Since I'm doing good with the Advanced Tuck Front Lever, Imma go to the next progression. It was supposed to be the stradle front lever but I find it hard, so I'm going to do one legged, and when I hold 15sec with both feet, I'll move to the stradle. First day trying, 3sec. Hope to hold longer on the next days.
     

[CheltonJr]

  21/09/10

  Nutrition:
Breakfast: Tea with Cheese sandwich(1/3 of bread)
Lunch: Rice(my mother forced me to eat a lot) with 2eggs & 2vienna sausages & kale
Snack: Yoghissip & cashew nuts
Dinner: 3spoons of rice & kale & 2viennas

  Workout:
One Legged FL: 2x5sec
Stradle FL: 10sec
Pull-Ups: 4x4
Dips: 3x5
Pylometrics: CHECK

  Today I started the workout late, so I decided to do the pulling exercises first because the bar is outside, and then do the pushing exercises which I can do inside.
  Didn't do the other pushing  exercises  because my left was hurting while doing them. Maybe it was because of the wrist push-ups. And did just that sets of the pulling ones because I was feeling something on my left shoulder while on the front lever position??? No tuck front lever pull-ups for the same reason.

  One legged & stradle front lever: The form isn't good. Can't put my hips on shoulder level. This is very difficult, gotta work harder.

  Pull-Ups: Doing good. Yesterday was better but it stills good.

  Dips: I did after taking a shower, because on that time my left hand was better, wasn't hurting while doing dips and I HAD TO do something else on the workout. 

  Pylometrics: Today I worked on pylometrics too. I'll try to do it every day.

  Afterall I see that this sequence of the workout isn't good. So I'll use  the other even if I start late.

  It's all today. Till tomorrow

[CheltonJr]

  22/09/10

  Nutrition:
Breakfast: milk with cheese sandwich(1/3 of bread) & 2vienna sausages & 2eggs
Lunch: Grilled Chicken with potatoes & cabbage and carrots salad
Snack: Fruit Pie(2pieces)
Dinner: Chicken with cream & 3spoons of rice.
After Dinner Snack: Fruit Pie(2pieces)

  Workout/Session:
  Today it was a Techniques Day.

  As it was a technique day I just spent all the time practicing all techniques. I was at school so I had lot of obstacles.
  The most practiced technique today was precision jump. There were lot of gaps to do, and I wanted to clear all of them. I'm happy with them, I could do on some long and some high obstacles. The only problem is lack of confidence while trying to clear very distant obstacles, which made me not to clear all of them.
  Beside precisions I just practiced the other techniques, nothing new. On Friday I'll find a place to do some Wall-runs, Tic-tacs, Cat leaps & Turn Vaults.

  And... today was my first they practicing with the Nike Lunar TR !! Really liked them, they're very good.

  It's all.