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Author Topic: Pauls training journal  (Read 2173 times)

Offline blachawk

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Pauls training journal
« on: January 30, 2008, 11:31:03 AM »
I'm new to parkour and most sports in general, I played soccer from age five to eighth grade, then stopped in all sports and became terribly out of shape until about a year ago when i started to work out and run. I still have weight to lose and muscle and endurance to gain so I'm starting this so I can keep track of my progress and hopefully get some helpful advice, although just from reading all the different threads around here I have gained a huge wealth of knowledge! :)

I have a usual routine for working out which is usually:
jumping jacks or jumping in place with sets of 50..100..150..150..100..50 with either sit ups or lifting weights in between but i've decided to switch routines since i've been doing that one for awhile now. can anyone tell me if that is an ok workout or if i'm just wasting my time with jumping jacks and sit ups?  ???

 Alright so here goes...


Monday 01/28/08

APK warm up:
3x10 push ups
3x25 squats
5 samson stretches (each side)
i don't have a pull-up bar so i skipped this, although i went to a park to attempt it and couldn't even do one lol, any advice on working the muscles that you use to do a pull up?

Tuesday 01/29/08

APK warm up:
3x10 push ups
3x25 squats
5 samson stretches (each side)

frog stand for 60 seconds, it took me awhile but I finally reached 60 seconds, using this to build up to a planche

Wednesday 01/30/08

APK warm up:
3x10 push ups
3x25 squats
5 samson stretches (each side)

60 seconds frog stand
about 5 minutes of QM, this was mostly a first time doing this to see how it was, more difficult than i thought.
« Last Edit: February 01, 2008, 08:25:49 PM by blachawk »
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Offline Terry McIntosh

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Re: Pauls training journal
« Reply #1 on: January 30, 2008, 11:41:47 AM »
hey welcome to the training journals! i see you want pull up advice. well, when i started my max pull up was like... 1 maybe 2 if  was "on". so i startes with jumping pull ups. when you do jumping pull ups, work on your kipping motion. then progress to kipping pull ups. finally, progress to dead hangs. throw in some dead hangs for funzess also. best of luck!
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Offline blachawk

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Re: Pauls training journal
« Reply #2 on: January 30, 2008, 02:48:10 PM »
thanks for the advice terry! i'll start that tomorrow  :)

add to yesterday 01/29/08, night hiking for about two miles. not running though, didn't want to trip on a rock, maybe i should get a flash light hopefully the moon will be out tonight so i won't have as much of a problem...
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Offline Kevin Davies

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Re: Pauls training journal
« Reply #3 on: January 30, 2008, 03:09:14 PM »
Another thing to help build up muscles for pull ups is to 'negatives' where you jump up to help you get up but lower yourself slowly.  Also chin-ups where you have your palms facing you are easier and they will build up you biceps and lats for pullups.
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Offline blachawk

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Re: Pauls training journal
« Reply #4 on: January 31, 2008, 09:30:14 PM »
thursday 01/31/08

6x10 push ups
9x15 squats
5 samson stretches
10 minutes of qm
about a 2 mile hike, some of which was qm
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Offline blachawk

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Re: Pauls training journal
« Reply #5 on: February 01, 2008, 08:25:13 PM »
friday 02/01/08

3x10 push ups
3x10 jumping pull ups
3x15 squats
3x15 overhead squats
3x50 jumping jacks
1x50 jumping in place (i use this and jumping jacks for warming my body up and i read that doing to many jumping jacks can strain the muscles it uses so i switched to jumping in place for my last warm up)

3x30sec front plank
3x30sec side plank (each side)
3x30sec back plank (opposite of front plank, wasn't sure if this  is recommended, was somewhat difficult, possibly because it was one of my last excercises)

more to come...
« Last Edit: February 01, 2008, 10:19:48 PM by blachawk »
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Offline Steven Low

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Re: Pauls training journal
« Reply #6 on: February 01, 2008, 08:38:43 PM »
Quote
1x50 jumping in place (i use this and jumping jacks for warming my body up and i read that doing to many jumping jacks can strain the muscles it uses so i switched to jumping in place for my last warm up)

Um, no....?

Also, do the APK WOD! Don't just do the warm up.... if you have to sub easier exercises so be it. Everyone has to start somewhere.
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Offline blachawk

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Re: Pauls training journal
« Reply #7 on: February 03, 2008, 03:13:45 AM »
sunday 02/03/08

warmup

4x15 squats
3x10 push ups
3 samson stretches

workout

modified WOD for 02/01/08

circuit 1

front plank  1:00  :45  :45
dive bombers (alot harder than i thought) 5  8  9
handstand (against wall) :10  :20  :10

circuit 2

l-sit (one leg at a time)  :20  :30  :30
lunge&twist 20  20  20
side plank :45  :45  :30

circuit 3

russian twist 20  20  20
i didn't have a spot to do pull-ups because i'm working :)
and i couldn't manage a back extension, man i have no backbone!
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Offline blachawk

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Re: Pauls training journal
« Reply #8 on: February 04, 2008, 09:56:38 PM »
Monday 2.3.08

2.5 hours of hiking
i did this early after staying up all night for work, then it started snowing so when i found out the WOD was running it was snowing and so I came up with a different workout

warm up

3x10 push-ups
3x15 db squats 40lbs

workout

3x20 sit ups
3x20 leg lifts (not really sure what this is called, you lay flat on your back, lift your upper body slightly and then lift each leg separately working the abs, lifting each leg twice for a total of four lifts counts as one)
3x:45sec side plank (each side)
3x50 calf raises
3x25 squats
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Offline Ryan Brown

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Re: Pauls training journal
« Reply #9 on: February 04, 2008, 10:34:22 PM »
Yeah, the APK wod is a REALLY great tool for beginners. I first started doing it and thought it would be easy, but if you really go 100% on the stuff that's for time, it will kick your ass pretty well.
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Offline blachawk

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Re: Pauls training journal
« Reply #10 on: February 04, 2008, 10:38:26 PM »
Quote from: Shkitzelbaugh on February 04, 2008, 10:34:22 PM
Yeah, the APK wod is a REALLY great tool for beginners. I first started doing it and thought it would be easy, but if you really go 100% on the stuff that's for time, it will kick your ass pretty well.

For real, I'm starting to do them, if possible because of weather and stuff and ability. the only WOD I've done so far was on Saturday I did Friday's WOD and it kicked my ass, I wasn't even able to do all of it for instance the handstand I did was just against a wall and I couldn't do it for more than :20 seconds, although I was already fatigued by then. And dive bombers are difficult too, I think my terrible form doesn't help. ;)
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Offline blachawk

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Re: Pauls training journal
« Reply #11 on: February 05, 2008, 06:30:13 AM »
tuesday 02.05.08

jogging in place for 20 minutes

then much later in the day about 1.5 hours of snowskating, walking up that hill made me all sore, very good.
« Last Edit: February 05, 2008, 10:17:24 PM by blachawk »
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Offline blachawk

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Re: Pauls training journal
« Reply #12 on: February 06, 2008, 07:53:38 AM »
Wednesday 02.06.08

jogging in place for 15 minutes, when i woke up my calves were really sore, the short jog really helped for some reason but i think i'll stick to upper body workouts today
« Last Edit: February 06, 2008, 08:11:45 AM by blachawk »
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Offline blachawk

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Re: Pauls training journal
« Reply #13 on: February 06, 2008, 08:38:33 PM »
did about twenty minutes of yoga, thats some good stuff. somewhat tiring
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Offline blachawk

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Re: Pauls training journal
« Reply #14 on: February 07, 2008, 10:12:42 AM »
Thursday 2.7.08

20 minutes of jogging in place
3x10 push ups
3x20 squats
5 samson stretches

APK WOD from 2-5-08
5x5 2 DB Clean and Jerk 40lbs
5x5 2 DB Overhead Squat 40lbs
1-2 minute rest between each set

20 minutes of yoga

EDIT: Went hiking for about 3.5 hours
« Last Edit: February 07, 2008, 09:10:08 PM by blachawk »
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Offline blachawk

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Re: Pauls training journal
« Reply #15 on: February 08, 2008, 11:07:18 AM »
friday 02.08.08

Morning:
20 minutes of jogging in place
20 minutes of yoga
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Offline blachawk

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Re: Pauls training journal
« Reply #16 on: February 08, 2008, 10:28:46 PM »
Night:

push ups: 11 minutes 3x10 on feet 7x10 on knees (this is the most i've done in that short amount of time, my arms are throbbing right now)

sit ups: 3 minutes 45 seconds 10x10

lunge & twist: 25 minutes 10x20 (took me awhile to maintain my balance and do these correctly each time but by the last few sets i was feeling much more stable)

back extensions: 6 minutes 10x10 (pretty much the first time doing these, really started to feel it in my back and shoulders)
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Offline blachawk

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Re: Pauls training journal
« Reply #17 on: February 09, 2008, 10:10:54 AM »
Saturday 02.09.08

Today will mostly be a rest day, i have work (twelve hour shift) and homework which requires extensive reading and research, i need to stop slacking!! but hopefully it'll go faster than i think it will and maybe ill be able to do something tonight after work.
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Offline blachawk

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Re: Pauls training journal
« Reply #18 on: February 11, 2008, 12:04:17 AM »
Sunday 2.10.08

ran for a little while
practiced 50+ rolls
climbed a few trees
kong practice- legs where way to tired, need to take it easy the next few day on lower body
iron cross ab exercise(don't think that's what its really called, not sure though)  3x30sec 1x1minute
hung upside down on rings 2x20sec
20 minutes of yoga
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Offline blachawk

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Re: Pauls training journal
« Reply #19 on: February 11, 2008, 12:22:08 PM »
goals:

-10 consecutive pull ups
-10 consecutive HSPUs
-master rolls and landings
-run a mile in under 10 minutes
-to be able to do planche
-to be able to do a pistol
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