Topic: Chelton's log

[Chelton]

21/01/12
Worked on precisions and wall runs again. Also did climb ups and kongs.
Now its a lot easier to put the palms up the wall to start the dip when doing the climb ups. This is when you see that working out is useful and worth it.

[Chelton]

22/01/12
Full rest day

23/01/12
Was too busy preparing to the beginning of school. Didn't do a thing.

[Chelton]

24/01/12  25/01/12  26/01/12
Still getting used to the new school schedule & routine so I've been inactive all these days. And I'm feeling soooo bad without working out. So, next week I'll definitely get back on track (again).

I had physical education lesson on Tuesday though.

[Chelton]

Nothing on the past days :|

29/01/12
15 y/o now! 

30/01/12
HSPU's negatives - 3x5
Dips - 3x7

Pull ups - 3x7
Tuck Front Lever Pull ups - Was already out of time so couldn't do these. Looks like I'll have to wake up earlier (at 7.30am I think)!

31/01/12
Rest day!
Wrist pushups before going to bed

[Chelton]

01/02/12

HSPU's negatives - 3x5
Dips - 3x7

Pull ups - 3x7
Tuck Front Lever Pull ups - 3x5

Played basketball on one of the brakes at school. The bad of this was that when rebounding the ball hit the ring finger (yeah, you guys know "bad" this is) now it is injured, although it could have been worst if I didn't immediately massaged it (BIG THANKS for the EMI articles ). So I'll let it heal tomorrow and hopefully on Friday it'll be OK. It'll be national holiday on Friday so I'll be able to workout out and work on the PK skills too.

[Chelton]

02/02/12
Rest day

Did some shoulder mobility work: 2x5 wall slides, 2x5 band dislocates;
and wrist strength: 3x5 wrist pushups

03/02/12
Warmed up with some random b-ball layup & shooting drills.

HSPU's negatives - 3x5. Feeling pretty comfortable now doing it for 5sec, will try increase it to 7sec after next week and see how I'll handle it. Can't wait to do the normal (concentric) "version".
Dips - 3x7

Pull ups - 3x7
Tuck Front Lever Pull ups - 3x5

[Chelton]

04/02/12
Warmed up with jump rope.

3x8 Box Jumps
2x5 Shrimp Squats

Shoulder mobility and stretching in the end.
Was going to work on precisions and wall runs -> climb ups but the box jumps got me pretty tired.

[Chelton]

The basketball training season started last week, that's why I haven't updated it since then. Well, actually, I haven't updated because I have been working only on BBall drills daily (excluding Wednesdays and weekends), having the practices on Mondays and Thursdays and Physical Education on Tuesdays and Fridays mornings.
With that said, I would only be able to workout on Wednesdays and weekends. But that way I wouldn't have time to recover (rest days).

So I decided to focus on Basketball and Parkour.
Although, I will try to work on legs strength (Box jumps, jump squats, tabata squats, etc) when possible.

Don't want to turn this into a Basketball log too (would be cool though ), so I'll only update when I work on Parkour skills.

[Chelton]

Wow, it has been almost 4 months since the last post here :O. I've kept up on basketball so I was still active, although I haven't done nothing at all neither on the parkour side nor bodyweight training; well, until past week.

So, here's is what's going on: If everything goes well, next year (and the followings too) I'm going to study aboard in Cape Town, South Africa. And, as Parkour is well known and practiced there - they got the Parkour SA and other communities, jam, etc - it will be a much better environment to keep & enjoy training, without any lack of obstacles or motivation problems.
Thus, I've decided to start a 6 months "program" or log. The following 6 months will be a sort of preparation for next year: I'll be focusing mainly on English, Bodyweight training (and nutrition), a bit of parkour aand English. Then, next year, I'll come back with the normal bodyweight training and A LOT of parkour routine.

................
Will have to back-up a bit because of the inactive time. Here are the updated goals:

Goals in progress:
10 dips
10 pull ups
5 Tuck Front Lever Pull-Ups

Waiting Goals:
3 HSPU's
3 Muscle ups

................
04/06/12
3 random sets of HSPU negatives (I hadn't seen the Prilepin table yet, so was uncertain about it)
3x5 Dips
3x5 Pull Ups
3x3 Tuck FL Pull Ups

Can't even reach 7reps of dips and pull ups :O. Hope to get back to the old numbers soon

06/06/12
3x6sec HSPU negatives
3x6 Dips
3x5 Pull Ups
2x4, 1x3 Tuck FL Pull Ups

08/06/12
Injured wrist while playing Basketball; feel over my right hand only, over-flexing the wrist.

10/06/12
Wrist's getting better. Hope to be okay to workout tomorrow.

[Chelton]

11/06/12
Wrist injury almost fully healed

12/06/12
Arrggh, strained ankle! Basketball is making me too injury prone. Although, I think that the ankle won't stop me of working out, as I just do upper body exercises; it might get a bit hard (not impossible) just on the HSPU's as the feet go to the wall. Guess I'll have to make it single-footed.

[Chelton]

13/06/12
Wrist fully healed. Ankle still in initial phase I think.

HSPU's negatives: 3x 6sec
Dips: 3x 6
Pull Ups: 3x 5
Tuck FL Pull Ups: Didn't do these. Started working out late, so didn't have time to do them.

[Chelton]

14/06/12
HSPU's negatives: 3x 6sec
Dips: 3x 6

Pull Ups: 3x 5
Tuck FL Pull Ups: 1x 5, 2x 4

[Chelton]

15/06/12
Rest Day!

Ankle's way better. Not 100% yet though

[Chelton]

18/06/12
HSPU's negatives: 3x6sec
Dips: 3x6

Pull ups: 3x5
Tuck FL Pull ups: 3x5.

The Pull ups are getting easier. Feeling that soon I will achieve the 10 goal.
First time nailing 3 sets, all of 5reps, of the tuck front lever pull-ups. Wow, that's awesome! Though, I was struggling on the last set.

[Chelton]

19/06/12
Rest Day!

20/06/12
HSPU's: 3x6sec
Dips: 3x6
Pull-Ups: 3x5
Tuck FL Pull-Ups: 4x4

The pull-ups and tflpu's were hard today. Guess it was a bad pulling day.

Later today on the basketball practice, during scrimmage, I got pushed off to the floor while running, fell and over-flexed BOTH wrists , just like the previous time. Though the right wrist isn't THAT bad like the left one is.
Ahh, 3 injuries in a row! I feel that this is going to slow down my progress.

21/06/12    22/06/12    23/06/12
Nothing because of the injury. Pfff.

[Chelton]

After 3weeks or so without working out because of the wrist injuries, I re-started today. They are OK now.

10/07/12
3x7sec Muscle Ups negatives
3x6 Dips

3x5 Pull Ups
3x5 Tuck FL Pull Ups

Increased the MU's eccentric time to 7sec. Could handle it well .
The Pull Ups were easy today. Will up it to 6 reps on the next workout (probably tomorrow).
Yes! Finally 3 sets, all of 5 reps of TFLPU's. Although, On the last 2 sets I felt that the feet weren't at(/on   :? shoulder level. Will try and correct this.

[Chelton]

11/07/12

3x7sec HSPU's negatives
3x6 Dips.

3x5 Pull Ups
3x5 Tuck FL PU's.

Today I changed the order of the exercises to see if I would get better results: after the HSPU's I did the TFLPU's, followed by the Pull Ups and finished with the Dips. And... the results weren't that good I guess.
Also, in between the sets (on the rest time) I rode bike for the whole 4:30mins of rest, expect when I was doing HSPU's. So, this might have affected as well my performance today; not sure.

The HSPU's were good. I think that the form is pretty good now.

TFLPU's - The first set was the best I've done so far! Hips were on shoulder lever the whole time, and I was using only the upper body force to pull. Don't know whether this is good or bad, but I was also "feeling" the triceps . So I can now say that I've achieved the 5 TFLPU's Goal!!!
Although, On the 2nd and 3rd sets I was raising the hips on the last reps. So, they were actually more of sets of 4 or 3 1/2 correct reps.

Pull Ups - Wow. For the very first time I was REALLY struggling on these. Could barely finish the last reps on the last sets. Had a really hard time.
The Dips weren't much affected I think. Could still nail 6 reps ...easily.Well, not as easy as on the other days but, still.

Finished with 10mins of bike around the yard!

With all this said, I'll go back to the old exercises sequence and take off the bike riding on the next workouts. Maybe will leave the bike riding on the end only.
Nevertheless, it was a good day overall. Enjoyed it!

[Chelton]

12/07/12
Rest Day

13/07/12
Was supposed to workout today. Argggh, missed it!

14/07/07
Had a party today -_- . It just feels soooo bad to not workout. Haven't worked for 3 straight days. Wow, I can't imagine how the "sedentary" people can live

Will DEFINITELY workout tomorrow.

[Chelton]

15/07/12
Back to the old order and no biking in the rest times.

3x7sec HSPU's
3x6 Dips

3x5 Pull Ups
3x5 Tuck FL PU's

Everything went OK today. Didn't struggle in any exercises.
The PU's are getting easier and easier. Hope to get to the goal soon. I can feel I'm close !
And... for the very first time nailed 3 straight TFLPU's sets of 5 reps with the correct form - hips on shoulder level all the time - and no kipping.
Finished the sessions with 15mins of biking. Followed by the always-great contrast bath.

Will probably check the max of all exercises on the upcoming weekend.

[Chelton]

16/07/12
3x7sec HSPU's
3x6 Dips

3x5 Pull Ups
3x5 Tuck FL PU's

No biking in the end today.
The pulling exercises were a bit harder, but could still manage to finish the 3sets with 5reps.