Topic: Nicholas Hentz's Journal

[TraceurNick]

Well I hope I do this journal right, it's my first journal on training really.

So here goes nothing:

Parkour/Fitness Goals:
1. Put more vegetables into my diet
2. Eat less sugary/junky foods
3. Increase my Leg strength
4. Achieve a Dash Vault
5. Achieve a Back Hand Spring
6. Do a complete Backflip
7. Reach 20 pull ups and 1 muscle up
8. Workout/Train from 6:30am-day light ends. and then rest during night.

Workouts Day 1:
3x8 Dips
3x6 of "benching" 30 lbs dunbells
1 mile run
3x5 wide pull ups
3x5 chin ups
3x5 Leg Lifts
Stretching
1x8 elbow pushups
1x3 one armed elbow pushups
1x5 divebomber to regular pushups
1x5 Divebomber pushups

Training Day 1:
Cat Balance
Cat Leap
Rail Balance
Wall Jump
Precision
Climb ups
[time taken on each currently unkown.]

[TraceurNick]

It rained this morning while I was training around 9 so I didn't get to do much

Training Day 2:
Precision Training [45 min.]
Kong Training [20 min.] (it rained while I was doing kongs ]
Rolling [did this in my colleges workout gym]

Workouts Day 2:
3x5 Leg Press (270 lbs)
3x6 Calf Press? [idk I used the leg press machine, so I don't know if I can call it calf raises] (270 lbs)
1 mile jog
2x 6 sec. L-sits [not very good at these xD]
3x4 dunbell curls (30 lbs each hand)
10 min. Bicycle run [using an indoor bicycle machine]
Stretching and Joint Rotations

Diet Day 2:
Morning - 3 Waffles and 1 water
Afternoon - 1 can of chunky's chicken noodle soup and a peanut butter sandwich
Dinner - 1 hotdog, half a plate of corn, water, and a small container of strawberry yogurt.
Snack - 1 granola bar

[TraceurNick]

Day 3:
Today was more or less a rest day since there were some days I trained that were done before this journal was made. about a weeks worth :/
So today the only thing that's mainly getting recorded is the diet area.

Diet:
Breakfast: a small bowl of cheeriohs
Lunch: 2 peanut butter sandwiches and water
Dinner: 1 normal bowl of cheeriohs again [running low on food at the house]

Training:
Rolling (seriously this is all I did)

no school or work tomorrow, but is raining pretty bad out today so hopefully it'll be dry enough to train tomorrow
If not I'm stuck indoors

[TraceurNick]

Warm Up:
5 minutes of Jogging in place
5 minutes of Butt Kickers in place
5 minutes of High Knees in place
Joint Rotations
Stretching [arms, legs, back, abs, wrists, shoulders, thighs, calves, Achilles tendon, etc...]

Workout:

1 minute rest after 1 set of each.

3x70 (3 sets of 70) Jumping Jacks
3x20 (3 sets of 20) Pushups
3x6 (3 sets of 6) Leg Raises
3x30 (3 sets of 30) Sit ups
3x20 Squats

2 minute rest

3x6 Chin ups
3x20 Shin Raises
3x30 Calve Raises
QM (weaving through stools I set up, 6 of my steps of space between each)

2 minute rest

65 (15-20-30) Dips
3x10 Deep Pushups
3x60 Crunches
3x1 minute Wall Sits

Lunch Break + More Stretching and Rotations

3x6 Wide Pull ups
3x1 minute Bridge
3x 45 second'Mid Push up Holds' [where you keep yourself at a position of 'half a pushups'].
3x3 Back Bending pushups [where you lay on your back, then raise yourself till you've reached your flexibility level and then do pushups].
3x5 Dive Bomber Pushups

2 minute rest

20 minute Run on the Treadmill
2x20 shin raises
2x1 QM up and down staircase

5 minute rest

Stretching and Joint Rotations.

Training:

Rolling
some Precision [found a concrete slab my father broke during his TKD days and used them for precision training.]
Landing
Handstands
QM

Diet:

Breakfast: 1 Bowl of reeses puffs
Lunch: Chicken noodle soup, 1 hotdog, and 1 bottle of water
Dinner: unknown at the moment
Snack: no snacks today

Notes: I'm gonna increase the number of pullups, pushups, and other amount of reps for excersizes that I do. because they were hard but at the same time they weren't. so I feel an increase is needed.
RAIN SHALL NOT STOP MY TRAINING!

[TraceurNick]

Diet:
Breakfast: Bacon/Toast Sandwich + Water
Lunch: 5 grapes and a bowl of honey nut cheriohs
Dinner: 1/4 of talapia, 1/2 of rib eye [medium], with rasberry iced tea.
snacks: no snacks

Workout:
3x25 squats
3x8 pull ups
3x15 pushups
3x3 wide pull ups
3x8 chin ups
3x6 divbomber+normal pushups
3x40 sit ups
3x30 calf raises
3x30 shin raises
3x5 leg raises
3x40 second holds [raising legs 6 inches off ground]

Training:
none this time ................................Damn rain

Dad was home so spent most of my time with him since he leaves tomorrow. hope everyone else is kicking their ass with great training

[TraceurNick]

Diet:
Breakfast: Bowl of Cereal + Vitamins
Lunch: Grilled Cheese + 6 grapes + 1 apple
Dinner: Baked Spaghetti
Snack: 2 granola bars

Training:
45 minutes of Kong Vault Training
10 minutes of Rolling Training

Training notes: Tried to get my kong vault to work better by straightening myself out more in the beginning and keeping my arms mostly straight.
Did a few good fluid kongs but still rough overall I'd say.
As for my rolls, my hip is a problem atm as is actually rolling from my right shoulder to my left hip. Still need to work on that.

Workouts:
3x6 110 lbs. Where I worked my lower back on a weight machine made for the muscles of the lower back [idk what the excersize is called yet.]
3x20 Pushups
3x6 270 lbs Leg Press
3x30 Sit ups
3x8 Dips
3x5 Leg Lifts
3x8 Kipping Pullups
3x 30 second Bridges
3x3 Dunbell Curls [35 lbs]
3x5 Dunbell Bench Press [35 lbs]
1 Mile on the Bike machine
1 Mile Jog on Tredmill
Stretching
Joint Rotations

[TraceurNick]

Date: 3/02/11

Diet:
Breakfast: Bowl of cereal
Lunch: 5 grapes + Campbells chunky chicken noodle soup [ate all the veggies in it ]
Dinner: 2 Pizza slices [spicy chicken with mushrooms]
Snack: 1 Granola bar

Training:
Rail walks
Rail Balance
Lazy Vaults
Cat Leaps
Climb ups
Wall Runs [vertical]
Tic Tacs
Rolling

Workouts:
None at all. It was so nice outside I couldn't pass up the opportunities to go train in such nice weather.

Training Notes:
I really need to work on my vaulting techniques, and landings as well. My climb ups especially need to be focused on from now on since I'm really bad and can only get maybe 3 good ones in training?

[TraceurNick]

Diet:
Breakfast: 5 grapes + a toast/bacon/egg sandwich + water
Lunch: 3 spicy chicken sandwhiches + 8 grapes + milk [I was hungry]
Dinner: Uknown atm. [I work till 7 or 9:30 tonight so I dunno yet.]
Snack: Snickers

Workout:
3x6 Kipping Pullups
3x7 Chin ups
3x5 Leg Press [270 lbs.]
3x6 Calve Raises [270 lbs.]
3x5 crunches on this ab machine the gym has. [57 lbs.] (you pull your upper body using your abs close to your legs while pulling the weights up)
2 min. ride on a bike machine, turned the pressure knob till it felt like I was pedalling slow but pushing a good amount of weight.
3x3 Dunbell Curls [35 lbs. on each arm]
3x9 Dips
3x6 Leg Lifts
3x5 Lower back lift on a weight machine [57 lbs.]
10x10 Pushups [1 set for every workout]
1x6 Wall Dips

Training:
Rolling and balance

Notes: College and work took the most out of my day today. have college from 9:30 am - 3pm and work from 5-7 so not much daylight. heard it's supposed to rain so I just used what time I had to mess around really. was fun even if I was messing around by myself. lol

[TraceurNick]

Diet:
Breakfast: bowl of cereal
Lunch: Steak + bowl of corn
Dinner: Chicken Alfredo [mom made it, flippin delicious]

Training:
Was gonna train outside ALL DAY but then it rained

Workout:
2-3 hours of QM

Notes:
not much to say, QM was fun to work with, worked on the techniques and balance for QM. was pretty fun.

[TraceurNick]

Diet:
Breakfast: 3 outstanding Pancakes
Lunch: Popcorn Chicken and a crandberry limeade from sonic [not happy with this, but on the up side it was delicious xD]
Dinner:Unknown. [work from 5pm-10pm so I don't know if I'll even be able to eat dinner.]

Training:
20 minutes of Rolling
20 minutes of QM

Workout:
Warmup-
-10 pushups
-20 jumping jacks
-20 squats
-5 pullups
- Stretching and Joint Rotations

Workout:
3x7 Pull Ups
3x20 Squats
3x1 QM Push Ups
3x40 Situps
3x5 Divebomber Pushups + normal Push Ups
3x1 Forward and backward QM
3x30 Shin Raises
3x20 Calve Raises
1x1 Handstand Push Up [without a wall]
Stretching + Joint Rotations

Notes:
My QM still needs some work. But overall today was a good workout. had fun hanging out with my brother and cousin today before training.
Hoping to find a gym soon that I can train indoors with. [even if it's once a week]

[TraceurNick]

Diet:
Breakfast: Bowl of Cereal
Lunch: 2 Cheese sandwiches + water
Dinner: Chicken Tenderloine + home fries

Training:
Speed Vaults
Monkey Vault
Cat Balance
Rail Balance
Lazy Vault
Kong Vaults
and Rolling

Workouts:
No workouts

Notes:
Found a good park a few minutes away and had a blast using all the playgrounds, wooden railings, and ground.

[TraceurNick]

Diet:
Breakfast: Bacon + egg + toast sandwich and an apple
Lunch: Meatball marinara sub sandwich + green tea
Dinner: idk yet, haven't eaten or seen it yet.
Snack: Snickers + a poptart

Workout:
3x7 Chin ups
3x5 Back lifts (110 lbs.)
3x8 Dips
3x5 Pull Ups
3x5 Dunbell Bench Press (40 lbs. each hand)
2x 1min. Holds with feet 6" above ground + 30 bicycles
1 Mile on a bike machine
3x5 Leg Press (270 lbs.)
3x8 Calve Raises (270 lbs.)
3x5 Leg Raises
2x4 Handstand Pushups
15x10 Pushups (2 sets for most of the workouts, 1 for the "feet 6" above the ground" hold.)

Training:
Rolling

Notes: I still need to work on my rolling alot, I can't seem to get my body to roll from my right shoulder to my left hip. and if I do my hip kinda slaps the ground instead of smoothly rolling over it. Idk if I'm tensing too much or relaxing too much, or something stupid. but eitherway still need to work on my roll so I can start training the roll on concrete.

+10 Pushups.

[TraceurNick]

Diet:
Breakfast: bowl of cereal + Green Tea
Lunch: Beef and cheese sandwich + Lemonade
Dinner:Unknown
Snack:Granola Bar

Workout:
3x9 Dips
3x6 Chin Ups
3x5 Back lifts 110 Lbs.
2x1 min. 6" leg lifts
2x20 bicycles
1 Mile on Bike machine
1 "Lap" on Tredmille
3x6 Dunbell Bench Press 40 Lbs. each hand
3x6 Leg Press 250 Lbs.
3x10 Calve Raises 250 Lbs.
2x6 Pull Ups
2x3 Wide Pull Ups
21x30 Sit Ups [2 for most of the exersizes]
5x5 Wide Pushups

Training:
Rolling

Notes:
Seeing as how it's been raining for two days again I'm doing some indoor training, again, cept after watching a few video's I know what I can do, for the most part,
indoors now.

[TraceurNick]

Diet:
Breakfast: Cereal
Lunch: 2 spicy chicken sandwiches + corn +water
Dinner: 2 Pizza slices

Training:
Monkey Vault
Speed Vault
Lazy Vault
Rail Balance
Precision
Kong Vaults
Quadrupedal
Handstands
Wall Runs
Rolling
Landing
[3 hours total]

Workout:
3x10 Diamond Pushups
3x7 Chin Ups
3x5 Pistols
3x20 Sit Ups

30 second rest

3x10 Wide Pushups
3x5 Pull Ups
3x 1 minute of holding my feet 6" above ground
3x30 Squats

[TraceurNick]

Diet:
Breakfast: 4 pancakes
Lunch: 8 pizza rolls + green tea
Dinner: 2 steaks + palmegrant (spell check?) v8 drink
Snack: 3 donuts

Training:
None today

Workout:
1 mile jog
4 down and backs at my old high school's football field [so, 100 -200 yards I believe?]
and 5 minutes of running up and down bleachers
1 minute break
5 more minutes of going up and down bleachers

Notes:
my cardio sucks, my body is sturdy but my running form and cardio are both terrible. reaaaally need to work on these.
anyone reading this got any advice?

[TraceurNick]

--3/27/11--
Notes:
Visited my aunt and uncle's during spring break- it ended up in me playing with my little cousins, my sister, and her boyfriend [my sister is staying with my aunt and uncle] while up there instead of parkour. and I only made enough time to workout twice while up there. afterwards I noticed myself get lazy for a whole week and am not proud of myself at all
I'm starting to get myself moving into things again, sadly I've been asked not to train in what I considered my "home grounds" since I've been there a whole year. I'm going to miss that spot so much since that's where I did my first wall run, kong vault, monkey vault, and lazy vault.

and now I need to find a new homeground that's close by.

In other news my cousin will be joining me in pk/fr training
and my ex seems to be showing some interest. Which is really awesome for both because it means possible traceur/tracuese partners. [however I do plan on moving to edwardsville come july.]
Training:
Went over to 'Garden of the Gods' [hotspot on the map near my hometown], I didn't go into the forest/hiking areas, mainly stayed where all the rocks and cliffs were. I mainly trained some random precisions, landings, QM, and played a game of 'the ground is lava' where I had to use rocks and trees to get around when I could. That game was a lot of fun.

Workout:
No work out sadly.

[TraceurNick]

3/30/11
Diet:
Breakfast: pancakes
Lunch: 2 Spicy chicken sandwiches + water
Dinner: A thin crust pizza, with 1 layer of a 6 Italian cheese mix + yellow peppers and mushrooms and onions, A layer of sharp cheddar and Italian cheese on top of that + bacon bits and pepperonis, and finally mozzarella on top of it all. [the pizza was handmade from scratch, all of it but the sauce and cheese]

Workout:
-Warm up-
1 Treadmill lap
Stretching
Joint Rotations

-Workout-
3x7 Chin ups
3x6 Leg lifts
3x5 Back lifts [57 lbs.]
3x4 Pull ups
3x6 Dunbel Bench Press [35 lbs.]
3x5 Leg Press [270 lbs.]
3x10 Calve Raises [270 lbs.]
2 minutes of riding on a bike machine
5x15 pushups [5 finger pushups > 5 knuckle pushups > 5 regular pushups]
Stretching
Joint Rotations

Training:
Non, grandpa has decided to skip dialysis and decided it’s time for him to die. So I’ll be visiting him a lot this week

[TraceurNick]

News Update: Had a death in the family, my grandfather god bless his soul, so I didn't end up doing any training for the whole weekend, except for monkeying around at the garden of the gods.
And just recently returned to training.

Workout:
3x7 Chin ups
3x5 Back lifts (57 kg.?)
3x5 Leg Lifts 270 lbs.
3x10 Calve Raises 270 lbs.
3x20 Calve Raises (no weights)
3x6 Deep Dips
3x5 Dunbell Bench Press 40 lbs.
3x10 Shoulder Shrugs 55 Lbs.
6x15 Pushups
4xPistols

Training:
Did some "refresh" training at herrin park today, refreshing myself on vaults and landing.

Notes: Tried to practice dash vaults over a wooden fence, but found myself just mainly leaping over the fence feet first and not using my hips nor my hands at all sadly
if anyone's reading this, could you throw me some advice?

[TraceurNick]

3/7/11
Diet:
Breakfast: bowl of cereal
Lunch: Chef boyardie beefaroni [shame on me for eating canned 'fake' food]
Dinner: Steak Fillet wrapped in bacon with corn and lemonade.
Snack: 1 granola bar

Workout:
3x7 Chin ups
3x6 Pull ups
3x5 Back lifts 130 lbs.
3x5 Leg Lifts 270 lbs.
3x10 Calve Raises 270 lbs.
4x5 Pistols
8x15 Push ups
4x50 Crunches
3x10 Shoulder Shrugs
3x6 Leg Raises
3x2 minutes on bike machine, resistance set to what felt like high.
Stretching
Joint Rotations [stretched and did joint rotations before and after workout]

Training:
Rolling

Notes:
I need to drill these again and again till I get it right, I'm rusty after a week away from training

[CheltonJr]

Hey !!
Nice you're making a journal.

So......Your goals are a bit off. For strength you just have 20 pull-ups (which actually is a endurance not strength goal) and 1 muscle up, and the 'Increase Leg Strength' is a too vague goal.
And it looks like you random your workout and put a lot of exercises on them (which isn't good), and some of them wont help you to achieve your goals. Your workout should be made focusing on the goals.

Take a look at the General Fitness sticky, to make better goals and workout. It will help you a lot. And the Diet section will be helpful too to improve your diet, which will be highly beneficial.
After all, all this sites will guide you to Eat.Move.Improve, but still check them out.

Good luck !
I'll keep watching your log.

EDIT:
About the dash vaults, here on apk you can find a tutorial on it, and watch tutorials on youtube. Here's a good one: http://www.youtube.com/watch?v=hj5CXpcgjCQ
about the specific problem: If you don't need to use your hands to do them on that fence, find a higher obstacle.