Topic: Ian's attempt to keep training, a log (comments welcome)

[Ian Simonson]

Just started training (again) 2 weeks ago, been keeping my own log, but I figured it's time to give myself another reason to keep up the training.  I took classes with NYPK a couple years ago for a solid month or so but then made a ton of excuses to not exercise and stopped.  That's not happening this time, no more excuses, I'm not nearly as fit as I used to be, and I can't get by on natural talent anymore if I want to seriously do parkour.  Also I'm weak as hell right now  so lets see if I improve at all in the next year.

Training today (10/1/11):

Warmup/conditioning: (it's the same thing atm  )
3 sets:
3-5 pullups
2 sets:
10 pushups
10 squats
10 sittups
1 set:
10 leg rises
5 dips

Run: 1/2 mile at 6:30 min/mile, 1/2 mile 8 min/mile (continuous running while changing speed, treadmill)
Run: .7 miles Fartlek

Training:
Rolls, rolls, lots of rolls, fixed shoulder getting hurt, led to hip getting hurt, back to shoulder, but less uncomfortable
Balance training on rail: rail is ~3 1/2 ft off the ground angled slightly downwards at intervals, with vertical bars evenly spaced, judged progress by how many vertical bars I passed in one go.
Many precisions (Should count next time) between 2 concrete blocks, both from rest and with a bit of a run-up

GOALS:
-Do 10 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Not over-training during the next month in a desperate attempt to get fit quicker 



Don't know about recording training tomorrow, going to the Middle-Tennessee PK Fall Jam to meet local traceurs.

EDIT: I changed the main topic name so it didn't go all the way across the screen in the forums, that's why the OP has a different topic than all the other responses

[Shamas]

It's great to see you holding yourself accountable and becoming self motivated.
Keep it up, and be safe! Kudos.

I will be following your progress.

[Ian Simonson]

No conditioning today, went to the Nashville Jam all day.

May be doing conditioning later today if I go to Jujitsu

[Ian Simonson]

Yesterday (Monday)
No training because did not sleep sunday night, went to sleep at 3pm and woke up today at 7 (15 hours) with a 15-30 minute break for eating a snack

Today: 10/4/11 Light training after no sleep sunday:

Warmup/Conditioning
3 sets:
Pushups (10-15)
Sittups (10-15)
Squats (20)
Ran .5 miles 7:15 min/mile (treadmill)

Pullup Count: 5 pullups
Chinup count: 5

Training:
Rolls (about 15-20 rolls each side)
--going over the left shoulder feels weird and coming out of it i'm pointed more 90degrees rather than 0-45 like over the right side
Balancing on rail got 7 1/2 vertical bars today, but got injured on next attempt and so stopped training for the day (see final goal)

GOALS:
-Do 10 pullups in a row (half way there)
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

[Ian Simonson]

Midterms were today so I did a very quick very light conditioning during the little bit of free time I had, didn't have time for a full workout.

Warmup/Conditioning
3 sets:
10 pushups
20 squats
10 sittups


GOALS:
-Do 10 pullups in a row (half way there)
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

[Ian Simonson]

I can see the progress already...and it's only been a few weeks 

Today (10/6/11):

Warmup/Conditioning
3 sets:
15 pushups
15 squats
10 sittups
5 pullups

Run: 1 mile at ~7min/mile pace
Walk: .5 miles
Run: .5 miles at ~7min/mile pace


Also doing some of the ankle exercises every now and then throughout the day as shown in this video
http://www.youtube.com/watch?v=TDbnMKhIuA0&feature=related

GOALS:
-Do 10 pullups in a row (half way there)
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

[Ian Simonson]

Posting for the entire weekend/today here:

Friday (10/7/11):

Warmup/conditioning:

3 sets:
15 pushups
10 sittups
15 squats
6 pullups (last pullup was terrible, third set was terrible after 3)

Run: .5 mile at 7min/mile (treadmill)

Practice:
Rolls (10-15 each side)
Tried some dive rolls, mental block about diving over an object
Tic-Tac practice (didn't get it)
5 Wall climbs

Saturday (10/8/11):
NOTHING: it was Oktoberfest

Sunday (10/9/11):
Felt terrible after Saturday so only ran about 1 mile (unknown speed) but it was outside, and i'm no longer running on a treadmill...i like running outside better

also did first roll on concrete...only over the right shoulder though, I still haven't mastered going over the left shoulder on grass

Today: Monday(10/10/11):

Morning
Run: 1.5 miles continuous at ~7 1/2 min mile

Afternoon
Warmup/Conditioning:
3 sets:
-15 pushups
-25 squats
-25 sittups
-5 pullups (besides 3rd set, they were all decent)
Run 1 mile estimated speed: ~7:20 min/mile


No real practice today besides conditioning due to lack of time (my mondays are full for the most part).


GOALS:
-Do 10 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

[Ian Simonson]

Tuesday (10/11/11)

Warmup/Conditioning:
3 sets:
-15 pushups
-25 sittups
-25 squats
Stretch
1 set:
-15 chestpress @44lbs
3 sets:
-25 squats
-15 sittups
-10 chestpress @55lbs
Wall sit for >30seconds
More stretching


GOALS:
10 Pullups in a row
Run: 2 continuous miles 7min/mile (treadmill)
Successful completion of APK Warmup:
Walk the entire length of rail behind hank

[Ian Simonson]

Yet again, training at night, perhaps this is why I'm tired during the day...hmm 

anyway: Wednesday 10/12/11

Conditioning:
3 sets
-15 pushups
-10 chest presses 70lbs
-10 lateral pulldowns (widest grip) 70lbs
6 sets
-25 squats
-15 sittups

Handstand (wall assisted) 30 seconds

Note: Probably due to the intervals but not sweating nearly as much from the conditioning as I was last week.  I still can't run more than 1 1/2 miles continuously at ~7:20 min/mile, though haven't tried in a few days, but definitely seeing improvement 

Need to start eating more though, I'm getting hungrier...probably from actually working out rather than sitting around.

GOALS:
-Do 10 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

getting so close to the first 2, and getting closer to the 3rd, it's just the pullups now that I have to get down 

[Ian Simonson]

Yesterday: 10/13/11
3 sets:
-25 squats
-15 sittups
2 sets:
-10 "military pushups"
1 set:
-4 chest presses @115 lbs
-5 lateral pulldowns @100 lbs

Run 2 miles at ~7:30 min/mile


A lot of stretching


I felt kind of sick later in the day, so today (10/14/11) is going to be a rest day for me

GOALS:
-Do 10 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

[Ian Simonson]

Saturday was obviously a rest day, and unfortunately sunday turned out to be one also...that's 3 days in a row...very bad..

so Today, Monday 10/17/11


3 sets:
-10 "military" pushups
-20 sittups
-25 squats
3 sets:
-5 lateral pulldowns @100lbs
-4 chest presses @100lbs
-20 sittups
-25 squats
2 sets:
-5 pullups (+2)
1 set:
-4 lateral pulldowns @115lbs
-4 chest presses @115lbs

Plank 1minute


Stretching
Pullup count (after working out so tired arms) 7 pullups

I think if I try doing pullups in the beginning/right after warmup I can get my goal of 10

GOALS:
-Do 10 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

[Ian Simonson]

As I thought...attempting to do as many pullups as I could at the end of training was not the way to see how many I could actually do so...anyway, here's my training for today, I'm thinking I might do a day of hard conditioning followed by a day of moderate conditioning and parkour training, alternating days...Thoughts?

Today: 10/18/11

Warmup
3 sets:
-6 pullups
-15 squats
-10 sittups
-10 "military pushups"

+4 pullups (first set I tried to see how many I could do)

              ACHIEVEMENT UNLOCKED:
      **insert fireworks here** 
//---------------------------------------------\\
|                 10 pullups-in-a-row                      |
\\---------------------------------------------//


After warmup I went out and did some Parkour Training:

Flow Training:
-Lazy vaults forward and back across a rail while moving forward along the rail
-Lazy vault to reverse lazy vault in the same spot continuously
-Thief Vaults forward and back across a rail while moving forward along the rail

Rolls:
-Lost my rolls for a bit (hadn't practiced them in a while) but after a few rolls on grass I got it back

Still have a mental block a out dive rolls over an object...I can do dive rolls running and diving into it, just not over an object...unless the landing area is the same height as the object i'm going over then I'm fine.  Any suggestions on how to get over this?  Or should I just keep rolling until I'm mentally prepared?

Goals:
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail
-Not over-training during the next month in a desperate attempt to get fit quicker

Completed Goals:
-Do 10 pullups in a row


Considering I only just started really training pullups a week ago, I feel good about this.  I got one of my goals down in under a month of training.  Also, seeing the number of rest days I take (generally) declining from 3-4 in a row at the beginning to usually only 1 or 2 is good (except last weekend...I took 3 accidentally).  Tomorrow will mark the beginning of month 2...here we go 

[Ian Simonson]

Woke up early today to work out
It's so much harder to work out early mornings when it's cold...as I found out.

Anyway, I may do another warmup later today and then some actual parkour training, this morning was just conditioning, I have studying to do and delicious breakfast to eat.

This morning (10/19/11):
3 sets:
-10 pushups
-15 sittups
-15 squats
-5 pullups

Rest

3 sets:
-4 Lateral Pulldowns at 115lbs
-4 chest presses at 100lbs
-15 squats
-15 sittups

10 minutes: Stretching, each stretch for 2 minutes

Goals:
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail

Completed Goals:
-Do 10 pullups in a row

[Ian Simonson]

Today I decided to do some "how many can I do in a minute" after doing a warmup...needless to say for pushups it was quite low I think, and couldn't do any more anyway by the end...

anyway, on the bright side:

Warmup:
3 sets:
-10 pushups
-10 situps
-15 squats
-5 (deadhang) pullups

In 1 minute:
-32 situps
-57 squats
-30 pushups

Did a bit of flow training, but was tired after workout and I have a midterm to study for, so I went back inside...tried doing a wall-climb properly (rather than just "get on top no matter what") and realize I need to start doing dips, I can pop up, but I can't push up afterwards (Or at least I couldn't cause my arms were tired)

Goals:
-Be able to do 3 sets of 10 pullups
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail

Completed Goals:
-Do 10 pullups in a row

[Ian Simonson]

So yesterday (Friday) was a rest day, had to recover a little bit, but needed to do some light exercise today to keep it going...

Warmup
3 sets:
-6 pullups
-10 pushups
-10 sittups
-15 squats

Conditioningish
2 sets:
-30 lateral pulldowns @70lbs
1 set:
-25 pushups
-50 squats
-30 sittups

Run ~1 mile at < ~6:30 min/mile

I need to learn to pace myself...the better I seem to be able to run, the faster I run and thus I can always only run about a mile before I wear out, need to learn to drop the speed...but it doesn't feel that fast when I'm actually running.

Goals:
-Be able to do 3 sets of 10 pullups
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail

Completed Goals:
-Do 10 pullups in a row

[Ian Simonson]

Yesterday (sunday) was indeed a rest day...oh well here's today's log

TODAY (10/24/11)

Warmup:
3 sets:
-10 pushups
-10 sittups
-10 squats
-6 pullups
-5 dips

Conditioning:
3 sets:
-4 lateral pulldowns @115lbs
-10 leg presses @210 lbs
-20 sittups
-5 dips

Stretching

Goals:
-Be able to do 3 sets of 10 pullups
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail

Completed Goals:
-Do 10 pullups in a row

[Ian Simonson]

Before Workout (just randomly adding these in at different times to see if it helps):

15 "military pushups"
20 pushups
10 "diamond" pushups


TRAINING FOR TODAY, Tuesday 10/25/11

Workout:
4 sets:
-5 lateral pulldowns @115lbs in front of head
-5 lateral pulldowns @115lbs behind head
3 sets:
-10 leg presses @190 lbs
-20 sittups
-5 dips

Goals:
-Be able to do 3 sets of 10 pullups
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Run 2 miles continuously at 7min/mile (at least)
-Balance training: make it to end of (very long) rail 

Completed Goals:
-Do 10 pullups in a row

[Ian Simonson]

Learned today that calm music leads to being able to run farther and feeling more relaxed the whole time...will leave the pumped up Banlieue 13 music for actual parkour/the workout bit instead of during running 

Workout:
3 sets:
-10 dips
-20 leg presses @150lbs
-6 pullups
-20 leg presses @150lbs

Each set lower weight on leg presses by 20lbs
@110lbs do 30 leg presses

  Run 2 miles @~<7min/mile  (not counting stopping for red lights exact time unsure but it seems (estimated time) to be about 7min/mile

Tomorrow I'll time myself running to make sure (although it might not be the same) but it definitely seems/felt like I completed my goal...I'm too lazy though now to do the whole achievement text thing I did last time...

On a side note: My wall climb is getting better form just from the strength training alone, still having trouble "popping" up correctly, but once I get my arms into the popped up position (usually with forearms on top of wall first followed by popped up position) then I can do the last bit properly 

Month 2 will be even better than month 1.  Haven't worked on rolls or balance in a while, I think I'll do that tomorrow after training also.

Goals:
-Be able to do 3 sets of 10 pullups
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Balance training: make it to end of (very long) rail 

Completed Goals:
-Do 10 pullups in a row
-Run 2 miles continuously at 7min/mile (at least)

[Ian Simonson]

Worked out much later than I wanted to, but at least I worked out...

Today (10/27/11):

Workout:
3 sets:
-4 to 5 Lateral Pulldowns @130lbs
-10 dips
-10 leg presses @170lbs
-30 sittups

Afterwards:
Run for 2 miles at: 6:36.75 min/mile

Goals:
-Be able to do 3 sets of 10 pullups
-Do 15 pullups in a row
-Make the APK warmup actually a warmup
-Balance training: make it to end of (very long) rail 

Completed Goals:
-Do 10 pullups in a row
-Run 2 miles continuously at 7min/mile (at least)

[Joe Brock]

Congratulations on the accomplishments.