Topic: Cent's Training Log

[Marshall Cent Lewis]

Well, I decided the best way to keep track of my progress would be to make a log, but I never remember to actually write stuff down, so I'm pretty much blogging it, haha.

Height: 6'1
Weight: usually around 140
Body Fat: very minimal
Metabolism: extremely fast
Sports: Cross Country, Track (Indoor/Outdoor)

The goals:
1. Hold a handstand with good form for 20 sec
2. Be able to do a back lever    (http://www.beastskills.com/Back%20lever.htm)
3. Bench 200 lbs in a set of 10
4. Do 25 palm-out pull-ups
5. Hold a flag for 5 sec
6. Improvement in general flexibility (especially in the back, hip, and knee areas)

These are just my workout goals.  I'm not including parkour specific goals as that would make the list horribly long! ha  I'll try to post what I do at least every other days.

Stretch Routine (i do this before and/or after all training):
Hanging stretch
Squat (hold)
Hanging stretch
Squat (hold)
Butterfly
Left/Right leg gludious (spelling? haha)
Left/Right leg hurdler
Butterfly
Shins, calfs, achilles (looks like a frog position)
Shoulder Stretches
Wrist, Forearm, Bicep, Tricep stretches
10 sec+ bridge

[Marshall Cent Lewis]

Nov 20, 2007:

Horrible day in school, completely stressed.. came home found out the girl I've been talking to just started going out with some other guy..
Pissed off, so I ended up doing a harder workout than usual.

Weight: 137
Feeling: Ready to vent!

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Workout:

10 clapping pushups
100 crunches
10 reps benching 105 lbs
8 palm out pullups
10 upside down pull ups

[breather]

Back lever training
10 reps benching 115 lbs
10 palm out pullups
Handstand practice
10 clapping pushups
150 crunches

[breather]

50 calf raises with 150 lbs
10 squats with 150 lbs
20 sec holding 25 lbs straight out in front of me
15 lifts with 25 lb dumbbells each arm
5 clapping pushups
100 crunches

[Stretch Routine] (too angry to do it before workout)

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[Wake 6:50]
Breakfast: Bacon and chocolate milk to go.. almost late for school
Lunch: PBJ + chips
Snack: Pizza rolls  , left over steak
Dinner: Homemade fried rice, egg rolls, tea
[workout]
Snack: none.. talked to that girl for like 1 1/2 hrs and forgot to have one, haha (we're cool now btw)
[Sleep 2:30ish]

[Steven Low]

I would put your skill training (handstands and the like) in the beginning of your routine when you're not tired. That way it gets ingrained neurologically better and you will learn it faster.

As for your strength goals.. make your routines towards those.

P.S. Crunches aren't going to help you much.

[Marshall Cent Lewis]

really?  Would situps do any better?  i always thought crunches were better than situps.

[Steven Low]

Neither are that great.

Try hanging leg raises, v-ups, jackknives, ab wheel progressions, L-sit holds, etc.

All are pretty much superior.

[Marshall Cent Lewis]

Nov 21-22, 2007:

Did barely anything.  Not even enough worth mentioning.  Happy thanksgiving everyone!!  

Weight: 137
Weight after thanksgiving: 146 (lol.. i think i ate too much)
Feeling: Satiated!!

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Nov 23, 2007:

Went out and got a brand new HDD Camcorder for black friday!  Gotta wait til X-mas to get it though.. bummer.  It should help me with training so I can actually see what I'm doing right and wrong.  For training I went out to a local elementary school and middle school for some form and re-enforcement training.  No real strength training when I get home.  I've got a local jam to go to tomorrow!!

Weight: 140
Feeling: Chilly, but pumped

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Workout:

Spring Run Elementary School:

Practiced diving kongs on a picnic table for probably 20-30 minutes (this little kid was just staring at me the whole time, hahaha)
Began training to do palm spins based on what I remembered from Ozzi's youtube tutorial last night.  Utter failure, haha.  I'm definitely going to try to drill them a lot now.  (the kid laughed at me! actually i dont really care, haha)
Attempted some handstands on the ground, but wasnt really focused on form.  Just did them to do them.



Bailey Bridge Middle School:

Practiced small cat leaps (need to build strength to pull myself up)
Practiced moderately high precisions (about 7-8 ft off ground)
Drilled landing form (5 ft drop)
Attempted underbars, but still can't do them so they were pretty bad
Practiced wall runs and realized that I've actually gotten better at them! yay!

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[Wake 9:40]
Breakfast: Bacon and milk
Lunch: BBQ, peas
Snack: none today    out shopping
[workout]
Dinner: Turkey, mashed potatoes
[Sleep 11:00ish]

[Marshall Cent Lewis]

Neither are that great.

Try hanging leg raises, v-ups, jackknives, ab wheel progressions, L-sit holds, etc.

All are pretty much superior.

Alright, thanks!  I didn't realize that neither were very good.  I'm kinda glad, because I hate having to do so many to feel a burn, haha.

[Marshall Cent Lewis]

Nov 24, 2007:

Supposed to have a jam today.  Ended up getting moved to the 25th.

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Nov 25, 2007:

Had the jam today in Richmond, VA with pathetic attendance.  We ended up only have 3 people, and it was just our normal training group, haha.  Major fun though, and an extremely strenuous workout.  I realized that I've practically perfected my kong (except exit distance) and monkey and have gotten much, much better with precisions.  Some precisions that scared the crap out of me before, I did today without the slightest hesitation.  I was also dubbed today as the "Kong-Man", since i konged over almost every obstacle we came across, haha.  We got some footage of the jam, so we might be getting a video onto youtube at some point with it.  I love days like this!  Sometimes it's hard to recognize that you've actually made progress, but when you finally do realize it, you feel so much more motivated to do more!  I'd say the next step for me is to learn underbars.  They've always been intimidating to me, but there's no reason I can't get over that.  So here's to a great jam today guys!