Author Topic: Joe's Training to be a Norse god (Read 8782 times)

Joe Brock · « **on:** January 11, 2011, 02:59:12 AM »

*Rawr*
Ok, so I've been training martial arts and kickboxing for sometime together, but since this is my first time training parkour...I've shifted my focus and diet all around. I figured that today would be a good day to pick up what I'm doing. You can feel free to comment, but know ahead of time that I may totally ignore advice for the sake of figuring out things the hard way. Your goals and my goals may be different, and we may have different strengths and weaknesses. This is more for me than anyone so that I can keep track of my routines, and also beat myself up if I slack off at all.

Joe

Edit: Put a "Rawr" at the top

Joe Brock · « **Reply #1 on:** January 11, 2011, 03:13:34 AM »

This is really about the 3rd week of trying to go from Homo Sapien through a slow conversion into the genus dromaeosaurid theropod. So here's a basic breakdown of where I'm at doing what I'm doing.

^{A mix of}
p90x
Insanity
Heavier Weighted Body Weight Exercises (ie: Weighted Pullups, Pushups)
The APK WOTD
Some Random Technical Exercises that are Parkour Specific (vaults, balance, precision, etc.)

Starting off, I'm
6'0"
155 lbs at 5.6% BF

Today I did the Insanity warmup, the APK warmup, and then L-Sits which were attempted :20 length, with :40 between sets. The target was 10 sets, but by the end of set 5, I looked like I was going to sit down in an imaginary chair. My abs were aching like crazy. These are groups of exercises that I'm not accustomed to doing, so the going may be hard for a little while.

Joe Brock · « **Reply #2 on:** January 11, 2011, 03:28:01 AM »

Oh, I forgot DIET

I have decided to adopt SOME (perhaps not all at the time because of not really being able to do it RIGHT) of the paleolitic diet into my currnet 40/40/20 diet (which has worked great for me so far.) I am doing more strength building-exercises, and have tried to adjust my diet correctly.

Breakfast:
Egg White+Whey+Casein shake.
Bowl of Kashi Go Lean

Post Breakfast:
1 Apple sliced and dipped in 100% Almonds Almond Butter (no additives, organic)

Brunch
2 Whole Grapefruit
1 Cup Green Tea (Unsweetened...always)

Preworkout:
NO2 Shake

Lunch
2.5 Servings Chicken (white meat)
1 Cup Black Tea (Also Unsweet)
Chunk of Calcium Fortified Cheese

Dinner: Some 7 Layer Turkey with Black Beans (about 1 serving turkey, 1 serving beans, onions, avacado, Veggie Cheese)
Coffee (black...always)
2 Glasses Whole Organic Milk

Post Dinner: 1 slice of Exekiel 4:9 Bread
1 Whey Shot (37g of Isolate)

Joe Brock · « **Reply #3 on:** January 11, 2011, 11:49:08 AM »

Stress testing the Dinosaur!!!

Today, just for fun, I'm going to stress test me. I'm looking at hitting up Max Intervals+p90x Chest and Back+Insane Abs, so after a nice breakfast of 1 glass of COW milk, some more turkey 7 layer, Whey+Casein Shake...I'm going to go to see our friends at the Smoothie King for a 44oz Gladiator with tons of silly additives. I WILL burn in excess of 2500 calories during this test, and YES I CHECK MY HEARTRATE. Anything above 190 bpm means "Take a little break, before you die."

You guys may beat me up about the use of L-Glutamine, NO2, and other such additives, but in Rocky 4 I'm totally ok with being the Big Russian fighter. I'll try to be more "natural" on the diet later, but this is all about my really seeing how well I can push through 2.5 hours of torture.

I'll update later. Assuming that I am not busy puking.

Sarai Brock · « **Reply #4 on:** January 11, 2011, 11:52:53 AM »

Sarai's Goal of the Day:

DON'T DIE WHILE SHE TRIES TO DO THIS WITH JOE

Joe Brock · « **Reply #5 on:** January 11, 2011, 09:17:24 PM »

So, ate a makeshift pizza (Flax+Sesame Crust, Mushrooms, Spinach) 14g Protein 23g Carbs.
Whey Shake
2 Servings Fresh Pineapple

Stack for the Night 37 g Whey Isolate
Coffee

I survived the workout which was extremly taxing on me. The intervals were monsterous, and then did over 300 pushups (of some variety) 60 Pullups, and some squats/Heavy Pants. I had trouble going to sleep afterwards. I had pushed my heartrate up for so long that I became a little concerned about the ease at which I was doing some of the strength work. I'll be sore tomorrow.

Brett Robert · « **Reply #6 on:** January 12, 2011, 02:52:55 AM »

You can never be too strong brudda! Sometimes I stay up all night (like right now) contemplating the great mysteries of the (Star Wars) universe. Don't worry about it too much.

If you're up to the point where you can do 300 pushups, you might want to start trying more difficult variations like pseudo-planche push-ups (commonly abbreviate as "PPPU" on APK) or planche progression push-ups. How many pull-ups are you doing in a set? You can make those harder by practicing them explosively, which will help strength & power.

Keep up the good works!

Joe Brock · « **Reply #7 on:** January 12, 2011, 03:30:43 AM »

Brett,
Totally considered this. I took some time reading about planche progression before I got back on here, and also handstand pushups. Thinking about incorporating some of the "BeastSkills" routines into my current system and cutting back on some of the more repetitive movments (which if we're honest, are just building endurance at this point.) I've been trying to get more Muscle-Ups into my pull-up routine. Generally I'll do a slow muscle-up or two and then finish off with standard pull-ups. The IDEAL scenario is to do 10 Muscle-Ups per set for at least 6 sets. I'll let you know when I get there, by posting a video of me eating Robocop alive (or operational, whatever cyborgs are) afterwards.

Brett Robert · « **Reply #8 on:** January 12, 2011, 05:36:18 PM »

But... RoboCop was the good guy...

Strange RoboCop note: the actor that played him went to grad school and studied Art History in Florence. Not sure if he got an MA or a Ph.D, but he hosts shows on the History Channel sometimes.

Keep it up mang! BeastSkills is great!

Joe Brock · « **Reply #9 on:** January 12, 2011, 09:53:11 PM »

Posting what I eat takes WAY too long. Here's the short of it.
Fresh grapefruit, Ground Turkey, Almonds, Ezekiel 4:9 toast x2, 3 Shakes. My diet really doesn't vary much from here. I've been trying to up my total protein intake because I'm concerned that I won't support the growth of muscle from some of the newer strength training I've been attempting.
Such As:
20 one-armed pushups,
15 Pullups that when I got to the apex of the pull, I started the Muscle-Up shift and did an isometric hold.

I really took today as more of a rest from yesterday's very taxing workout. I was sore, sore, sore. Tomorrow, I'll be back in the groove. Some days you need some rest, and today seemed like a good day for it. I realize that I have "nerfed" some of my real strength gains from holding onto the "don't gain weight" practices which came from not wanting to go up in weight classes. I now have the sky as the limit, so if it helps me to become stronger I'm going to try to incorporate more heavy bodyweight related exercises every day...at least until I get a solid routine down.

Joe Brock · « **Reply #10 on:** January 13, 2011, 11:28:14 PM »

Ok...start with foodstuffs. Basil Chicken, 3 servings Tuna with 2 Servings Green Beans and Stone Ground Mustard

(like golden heaven), 2 whey shakes. 1 Shot Whey Isolate. Black Coffee, Jasmine Tea (served hot)

Picked up a new short bar that you can mount kettle-plates on. I need more weight for my lawnmower rows and bench rows. Did 45 (4 and a half sets...the last one just wasn't happening.) 50 Cogden Curls, 20 Deep Divers Presses, and 30 per side of One-armed pushups. I know that's taking it easy, but (here come the excuses) I had to go with Sarai shopping for new clothes which takes about 60000% more time than it takes me to shop for ANYTHING. I did go outside at one store and practice some precision to cat leap to turn vaults on railing they had out behind the store. My balance could be WAY better than it is currently, because I have difficulty walking on top of round handrails.

Sarai Brock · « **Reply #11 on:** January 14, 2011, 05:41:30 AM »

You forgot to mention all the muscle-ing you did carrying my bags :-P

Joe Brock · « **Reply #12 on:** January 14, 2011, 09:21:33 PM »

Food stuffs: 1 lb Ground Turkey, 2 fresh carrots, 1 plate of Sashimi, a piece of Gluten-free pizza (I made it with my kids after we bought the stuff form the organic foods section, so I had to eat some

), 1 can tuna fish. 3 glasses COW milk.

I Did 4 sets each of Pullups (10 per) with isometric holds. I also did 4 sets per side of 1 armed push-ups. When I reached failure, I had my 6 year old sit on my shoulders while I forced out 10 more using both hands. I used a countertop to do 3 sets of body weight dips, 10 dumbell presses (50 lbsxeach side) skull crushers (50 lbs) and 2 sets of elevated situps.

I tried to get the alternate leg off of the ground for the 1 armed push-ups, but found that after I start to get tired, I lose balance pretty easily on them. I'll probably practice these more often.

Goal for 2011: Handstand Push-up with 1 arm.

Joe Brock · « **Reply #13 on:** January 15, 2011, 10:05:34 PM »

L-Dips...are stupidly hard. x 20
BW Dips 20
Hanging L-Sit ... to failure. (aka: when it feels like you can't lift your legs up even if you kick them)
40lbs Added Crunches x 30

I spent a good deal of time trying to stretch out my poor old hamstrings. They get tight, and it makes the L's a whole lot harder. I could have eaten way better today, but here goes: 1.5 lbs Ground Turkey, 4 Egg Whites, Kashi GoLean Pizza

(I know it's a fail, but cut me some slack), 1 pot Coffee (black), 1 serving 7 grain Veggie Crackers. (When my kids are stuck with us in the house all day it's a huge temptation to eat poorly. I need it to not be winter anymore so I can use them as an excuse to go play at the park.)

Joe Brock · « **Reply #14 on:** January 18, 2011, 06:53:26 AM »

I ate very well yesterday. I had some black forest turkey on an ezekiel wrap. I also had a fresh orange, some almond butter (100% Almonds), a protein bar, 2 Casein/Whey shakes, and a delicious bowl of turkey chili.

My workout was very much split. I practiced some landings, landings from short heights, precision jumps, and box jumps with Sarai. We also had 6 sparring matches which were totally groundfighting.

Before someone goes to saying, "Wait, you're a dude who kickboxes and eats like a horse and conditions and has a genetic advantage and she's only 5'1" tall," I'd like to point out that she's a BlueBelt in Gracie Brazilian JiuJitsu...and that makes it fair (I ASSURE YOU) since I don't have a groundfighting background. As a matter of fact, we each won 3...and mine were lucky wins:)

Sarai Brock · « **Reply #15 on:** January 18, 2011, 02:37:56 PM »

Yeah.... I definitely woke up covered in bruises today and thought "people are going to think Joe beat me..." but he didn't... we tied!!

Joe Brock · « **Reply #16 on:** January 18, 2011, 09:50:32 PM »

I felt pretty down today. I did 35 chinups, some basic vault practice, and took the rest of the day as downtime. I needed a little break.
Tomorrow, I'll see if this is sickness or just being tired. If it's just being tired, I'll put forth a much better effort.

Joe Brock · « **Reply #17 on:** January 19, 2011, 05:56:44 PM »

Gladiator shake. Whey shake. Kashi Go Lean. Set out chicken for later.

We went to practice some parkour today. I had a good workout, and then came home to do p90x Shoulders and Arms.

Joe Brock · « **Reply #18 on:** January 22, 2011, 04:39:35 AM »

I did 3 sets on OAPUs, 3 sets of heavy rows, 2 sets of squats, 3 sets of pullups. Then I tried to get my headstand pushup, lost my balance and crashed down again. I have the worst upside-down balance ever.

Brett Robert · « **Reply #19 on:** January 23, 2011, 12:36:03 AM »

Upside-down balance improves well with consistency. In less than a year I went from unable to hold a handstand at all, to a 15s handstand and walking on my hands from the baseline to halfcourt on a basketball court.

For years I used to occasionally try handstands, but I could never get them. Then summer '09 I started working them consistently (at 29 yo) and improved drastically. Do a handstand every 10 minutes, make sure you get at least 10 in a day. If you can't hold freestanding, work on form (straight back, pointed toes, etc.) against the wall...

Keep up the good work broface!

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Author Topic: Joe's Training to be a Norse god (Read 8782 times)