Topic: Elektrik's Workout

[Sean]

So I figured since I did right an article for American Parkour I should start keeping a daily log of my work-outs!! If anyone's curious the article is posted on the main page:  Motivation - An APK Member's Journey to Fitness ("but you're not Sean!...you're Elektrik!" -- yea...well, sometimes we go by different names..deal with it!!)

....................................

Today I beat my high intensity work out time by :14!! I went from 14:42 to 14:28!!  Hell yea.  I was stoked.  The work out consisted of the following:

3 Sets of: 
25 Squats
15 Pull-ups
10 Push-ups
10 Samson Stretches (5 each side)
 
I do all those one right after the other, and then do it again and again...
 
Then, 3 sets of: 
10 High Knees (lift them up to chest, 5 each leg)
10 Stretch Kicks
10 High Knees
10 Inside & Outside Stretch Kicks/Crescent Kicks
10 High Knees
10 Butt Kicks
5 Burpees
1 Minute Quadrupeds. 

_Sean__
\Elektrik/

[Sean]

Tuesday: Free Running
Wednesday: Full WOD.

Well Tuesday I had my first actual free-running session.  I kind of just went running around looking for different things to jump on and off of.  It was pretty fun.  I got tired pretty quickly because of the stamina and acute asthma, but I kept going for about 20-25 minutes.  That really excites me because months ago it probably would have been around 5.  Today, Wednesday (though it's really 12:25 AM on Thursday at the moment), I did my first full WOD.  Granted I didn't do the APK Warm-up at the beginning because I still don't have the stamina to do both consecutively, but I did to a small warm-up: 5 minutes of jogging on a tread mill for a half mile.  Today WOD was:

Workout: Speed-Strength and Power training

Pistol x 3 each side, followed immediately by 3 broad jumps . Rest 1:00, repeat x 5

Rest 2:00

Handstand Push-Up x 3, followed immediately by 4 lateral plyo push-ups*. Rest 1:00, repeat x 5

Rest 2:00

Burpee x 3, at the end of the third burpee, replace the jump with a 15m sprint. Rest 1:00, repeat x 5

+ 5 minutes of stretching afterwards

I'm pretty sore now! Thursday's sort of my rest day -- I'll put in some good stretching and balance stuff in though....

--Sean

[Sean]

Thursday was supposed to be my work-out day off, with some little stretching, acrobatics, gymnastics type stuff if I felt like it.  Well, I didn't feel like it! Then Friday I was supposed to do by intensity work-out and have a complete off day today, but I didn't do it yesterday either!! I guess I was having trouble motivating myself again...but today, I got on top of the ball.  I let Thursday and Friday be my off days and today I bit the bullet!

And guess what?  I beat my time again!  My intensity work-out went from 14:28 on Monday, to 13:50 today! 

Hell yea.  I feel good. 

[Sean]

TODAY’S WORK-OUT:       
GYM: TREADMILL:

• 8:48: 1 mile (speed 7.0); Appx. 5 minute break;
• 4:47: .5 mile (speed 6.5)
• Appx. 10:00: Stretching.

BLOG:
I like Demons format for his thread.  The colors and concise points on each thing he did is great.  I'm gonna steal a bit of the format.  I devised one I kinda of like tonight that's based on his, but I'm gonna sleep on it and see if I come up with any other ideas for it.  I'd like for it to be extremely clear on the goals and accomplishments: Straight to the point and attractive to the eye; that way I can look back on it and quickly pick out the most important stuff.  I think I'll also be changing my user name once I can get M2 to delete this one.  I wasn't to sure on a 'nick' when I signed up; now I've got one.  I prefer Elektrik. 

[Sean]

YESTERDAY'S WORK-OUT:     
High Intensity Work-Out for Time:

• 13:19 -- Beat my time AGAIN.  By 31 seconds!
• 10 minutes -- Stretching

Work-out Includes: 
3 Sets of:

• 25 Squats
  15 Pull-ups
  10 Push-ups
  10 Samson Stretches (5 each side)

Then, 3 sets of:

• 10 High Knees (lift them up to chest, 5 each leg)
  10 Stretch Kicks
  10 High Knees
  10 Inside & Outside Stretch Kicks/Crescent Kicks
  10 High Knees
  10 Butt Kicks
  5 Burpees
  1 Minute Quadrupeds.

TODAY'S WORK-OUT:

• Running and messing around; about 20 vaults each side and then some...then some more running around.  Lasted around 20 minutes...oh crap, I forgot to stretch!

[Sean]

NEW LAYOUT:

GUIDE:   
RED:                     WORK-OUT     
BLUE:                    TODAY’S ACCOMPLISHMENTS: Based on yesterday’s goals for the day (both fitness and non-fitness) and any special occasions.
                             TODAY’S PROCRASTINATION: Based on tasks I put off and/or didn’t get done that was on today’s schedule; also items that turned out to not be pertinent.
                            UNFORSEEN OBLIGATIONS: Things that occurred during the day I needed to attend.
PURPLE:               TOMORROWS GOALS: Detailed plan for tomorrow.
                            LEEWAY: Planned activities I might not need to spend as much time as planned if at all.  If it’s not on the leeway, I must catch up on the time I missed on another day.   
BLACK:                BLOG: Anything I feel like saying for the day.

                               

[Sean]

WORK-OUT:

• None.  Rest day.

TODAY’S ACCOMPLISHMENTS:

• Stravinsky Concert with the CWU music department. 
• Good Music History Studying.
• Not a whole lot other than that.  Busy moving (gotta be out by Wednesday.  Busy weekend with rehearsals.[/i]

                             
TOMORROWS GOALS:

• Voice Practice: 1 hour
• Work-out: Up to One hour: High Intensity work-out for time: Can I beat it? 
• Photoreading Practice: 45 minutes
• Music History Listening: Up to 30 minutes
• Goal Achiever: Transcriptions of Audio Course: 30 minutes
• Perfect Pitch Practice: Up to 30 minutes. 
• Music Theory Practice: 30 minutes

OTHER TASKS FOR TOMORROW:

• Classes: 1 hour Counter Point
• 1 Hour Music History
• 1 Hour Music Theory
• 1 Hour Chamber Choir
• 1 Hour Vocal Jazz
• 45 minutes Voice Lesson
• Stop by post office
• 2 Hours work
• Packing and moving
• Be a better person than today.  Focus on others and not just myself.  Read at least 3 times throughout the day materials or quotes to gain insight. 

                               

[Sean]

SICK & MOVING
WORK-OUT:

• None.  Sick

TODAY’S ACCOMPLISHMENTS:

• 1.5 Hours of Music Theory; written. 
• Moved a Few things to the new place. 

GOALS I DIDN'T ACCOMPLISH:

• Voice Practice: 1 hour
• Work-out: Up to One hour: High Intensity work-out for time: Can I beat it? 
• Photoreading Practice: 45 minutes
• Music History Listening: Up to 30 minutes
• Goal Achiever: Transcriptions of Audio Course: 30 minutes
• Perfect Pitch Practice: Up to 30 minutes. 
• Skipped Chamber, VJ1 and Voice Lesson
• Only read two out of three insights for today. 
  

TOMORROWS GOALS:

• Take the day as it comes. 
• Keep up with pertinent school work and take care of myself. 
• Move some more things and cleaning

OTHER TASKS FOR TOMORROW:

• Classes: 1 hour Counter Point
• 1 Hour Music History
• 1 Hour Music Theory
• 1 Hour Chamber Choir
• 1 Hour Vocal Jazz
• 45 minutes Voice Lesson
• Stop by post office
• 2 Hours work
• Packing and moving

BLOG
Yep, being sick definitely isn't the bomb.  My only goals for the next few days is to just get better ASAP and take the days as they come.  I can't afford to be sick!! This coming weekend is probably gonna have a lot of catching up to do.  Lots of homework and practice.