Topic: CptBongue's training log

[David Glass]

I started training PK about 3 weeks ago. I've committed a lot to the Kong vault, however I still haven't been able to clear the table, despite a regimen of about 30 attempts per day. Today I think I've finally realized what I'm doing wrong.

I've practiced using Ozzi's tutorial, starting from the Monky stall. What I didn't realize is that I am jumping upright. Tonight I'll try keeping my hands on the table and just jumping to get my hips as high as possible. When I'm comfortable, I'll gradually pull forward with my arms to land on the table.

Once that's done, I'll introduce a bit of momentum, and increase as I feel comfortable.

This morning's work-out consisted of:

Back workout
Pull-ups: Sets of 7, 6, 5, 5 and 5
Various Machines: sets of 12

Leg workout
Leg Presses with 360 lbs: Sets of 12, 10, 8 and 8
Squats with 180 lbs (at a 45% angle): Sets of 10, 10, 8 and 8
Leg Extensions: Sets of 12 and 12

Shoulder workout:
Lateral raises with 25 lb dumbells: Sets of 10, 10, 10 and 10
Frontal raises with 25 lb dumbelss: Sets of 10, 9, 8 and 8
Military Press with 90 lbs: Sets of 12 and 12

Abs workout
Declined Sit-Ups: Sets of 15, 12, 12 and 10
Leg raises: Sets of 25, 25, 25 and 25
Crunches: Sets of 30, 30 and 30

I work all 4 muslces at a time, switching between exercises while one musle rests. This way, I spend about 45 minutes in the gym. This workout is also a good cardio workout as well. Haven't measured my heart rate, but I'm sure it's a lot higher than when I jog

[David Glass]

I forgot nutrition:

As far as nutrition goes, my regimen is like this
Weekdays:
- 1 Coffee before workout and I drink it while I'm stretching for about 20 minuts
- 1 banana and a glass of water after my workout
- Shower and breakfast of 1 bowl of Total + any fruit and 2 hard boiled eggs (no yolk)
- Get to work and at 11 I start drinking water (about 2 glasses)
- Lunch is whatever wife makes me, which is usually some fish/chicken/meat with some veggies (no carbs)
- 1 Coffee (my weakness) while I hang out with buddies at work
- 3 PM some fruit
- 6 PM 2 Hard-boild eggs and a fruit
- 8:30 ish, after PK workout, I have a salad with lettuce, some cheese, some turkey and olive oil and fat free ice-cream (gotta have that dessert)

Weekends
I eat whatever I want: Pizza, Steak, Ice-Cream, beer, anything goes... you gotta have fun too

[Steven Low]

What are your goals?

We need to get you a better workout routine.

[Charles Moreland]

Save the hard boiled eggs until after the workout.

Also, we gotta get you off those machines!

[David Glass]

Save the hard boiled eggs until after the workout.

Also, we gotta get you off those machines!

Well, theoretically, I'm having eggs after the workout, I just shower first and have them with breakfast. Then I have another 2. The idea is to have an even protein intake throughout the day.

Right now my goals are to strengthen legs, back and triceps.

Back because I want to do muscle-ups
Legs because I want to jump higher
Triceps/Chest because I want to be comfortable benching my body weight 12 times. Then I plan to do Hand-Stand lifts (not sure what you call those).

I'm not far from reaching most of those objectives. I use the machines sometimes because I am not strong enough to manage my own body-weight, so I use them to get a little extra out of my workout. I do the gym thing 4 times a week and jog another 2.

Once I reach those objectives, and lose weight (my main goal as I'm currently at 26% body fat), then I'l cut the gym to twice a week and running once, other 3 days will be going to good parkour spots I'm currently scouting for.

Also, one of the reasons I have been going to the gym is that I have been training parkour in my back yard. Why is this a problem? Well, simply put, if my kid is awake, I take care of him when I'm home, and he wakes up about 15 minutes after I do, so I have to get away from home to get anything done :-)

This is why I train parkour at night, after I put kid to sleep and before dinner. Right now it's about 30 minutes of Kong attempts a day. Note I say 'attempts' because I haven't cleared the table in 3 weeks (hence why I work on my legs so much).

I gave the dash vault serious consideration, to the point where I stood in front of the picnic table and said "OK, go!... Ummm... Go!... GOOO!... Maybe tomorrow". Somehow, just the thought that I was going to do it scared me. I know I have to get over this

[David Glass]

Today's Log

Last night my Kong plans did not work out. I spent the day analyzing what I was doing wrong only to get home, try out a new approach and see that not work. After about 30 tries, I made literally no progress over the days before. I did notice, however, that I am doing the monkey-stalls onto the table with literally no difficulty. Tonight I am going to stop obsessing over kongs and work on my lazies and theifs, maybe even a kong over a small rail or something, just to boost morale.

This mornings workout:
------------------------
I went to the gym this morning and did

4 rounds of:
- Bench press with 220 lbs, reps of 12, 10, 9, and 8
- Sitting leg curls (hamstrings)(weight unkown as I improvise): 12, 12, 12, and 12
- Bicep curls 80 lbs, reps of 10, 10, 9, and 8
- Reverse situps? (Don't know what they're called. They work your lower back). 4 Sets of 15

3 rounds of:
- Inclined bench press, 135 lbs, sets of: 10, 8, 7, and 5
- Bicep alternating dumbell curls, 25lb dumbells, sets of: 12, 10, 10 and 10
- Standing leg curls (hamstrings)(weight improvised), sets of: 12, 12, 12 and 12

4 rounds of:
- Declined bench press, 135 lbs, sets of: 10, 8 and 8
- Bicep concentrated curls, 25lb (weight improvised, sets of: 12, 10, and 10
- Sitting calve machine (weight improvised), sets of: 10, 10 and 10

This workout was accomplished in less than 45 minutes, alternating exercizes as quickly as possible to 1) Get out quick 2) Get a good cardio workout too

Even though I'm supposed to rest tomorrow, I have to mowe the lawn. I have a pedometer and I clocked that baby at 2000 calories burned in the process (not counting the fact I was pushing the mower). It's a 1/3 acre lot, and to mowe it, you end up walking 10 miles... And I have to jog the next day... EEEEK!

[Charles Moreland]

Here's my problem with leg curls. Your hamstrings are knee flexors, but they are also predominantly hip extensors. So when performing them in a sitting position, you are only working one aspect of their overall designed movement pattern. Standing leg curls may be closer to getting this, but it just seems like a waste of time. You seem comfortable enough to bench press with barbells, why not start learning how to deadlift and squat?

A squat will work your back infinitely more and target more muscles based around core stabilization in the process than any sets of lower back flexion exercises ever will. Don't get me started on bicep curls...

I think you'll find some amazing benefits if you decide to scrap those workouts and start doing CrossFit  www.crossfit.com. You seem in shape enough that you could probably start doing the WOD with little to no substitution exercises.

[David Glass]

Here's my problem with leg curls. Your hamstrings are knee flexors, but they are also predominantly hip extensors. So when performing them in a sitting position, you are only working one aspect of their overall designed movement pattern. Standing leg curls may be closer to getting this, but it just seems like a waste of time. You seem comfortable enough to bench press with barbells, why not start learning how to deadlift and squat?

A squat will work your back infinitely more and target more muscles based around core stabilization in the process than any sets of lower back flexion exercises ever will. Don't get me started on bicep curls...

I think you'll find some amazing benefits if you decide to scrap those workouts and start doing CrossFit  www.crossfit.com. You seem in shape enough that you could probably start doing the WOD with little to no substitution exercises.

I like your sqaut idea... I was thinking this myself. I've been training legs like this (weekly)
Front 1 day, back and calves 1 day, jog 1 day (repeat)

But the day I work front, I do squats, but on a machine, so no stabilization involved... time to change that

I'll check out the crossfit. Thinking I'll phase that in, in replacement of the gym. I have no intention of becoming a big muscle dude... one of those guys who are so big they can't fit inside themselves LOL

[David Glass]

I just realized something: I have become too unfamiliar with my own body.

I mean this seriously. Vaults I would not have even thought twice about doing I am now too afraid to even attempt.

Last night I was going to try the dash vault. When faciing the picnic table, I chickened out. Now I realize the movement is no different than when I used to jump on the sofa when I was a kid... this must be addressed... time to find out how

[David Glass]

I think you'll find some amazing benefits if you decide to scrap those workouts and start doing CrossFit  www.crossfit.com. You seem in shape enough that you could probably start doing the WOD with little to no substitution exercises.

ChadManX,

I went to CrossFit, could not find their WOD. 

[David Glass]

OK, NVM... it's right there on the main page... DOH!

I guess I was thrown off by the fact that today is a rest day, and the pics don't quite describe what's being done in the workout.

OK... so some of the WODs seem less intense than what I've been doing, some of the WODs have a bunch of exercizes that left me scrating my head going... HUH? Like "Wall ball shots", "Box Jump", "Double unders"

I guess I'll have to research these.

Others have stuff like Kettlebell swings and Rope climbs... I have no access to these... well, at least for now 

[Steven Low]

Look on the side of the mainpage. YOu should see a couple of things:

Exercises and videos = what you should watch if you don't know what something is.
FAQ = what you should read if you need substitutions (and any other questions).

If you have a question that is not answered, feel free to ask here.

[Gregg]

Yeah, the pics usually have nothing to do with the workout. The caption is beneath them.

All the exercises have descriptions - 7th tab down on the nav menu. Wall ball shots are throwing a weighted medicine ball against the wall, box jump is jumping on top of a box then back down, double unders are jumping rope, but getting enough rotation that the rope goes under you twice for every jump you do.

CrossFit does use a fair amount of equipment. Dumbbells, barbells, kettlebells, ropes, jump ropes, bars, medicine balls, rings... sometimes you can improvise or substitute.

Another option is to do the APK WOD, or the one from Primal Fitness

[David Glass]

Today I mowed the lawn. I have a pretty big back yard and doing this is a 2000 calorie burning workout. Tomorrow I'll be jogging

No PK training today. My wife discovered the picnic table I was using to try to get my Kongs right was slightly damaged (I could repair it, but future kong attempts are out of the question).

I'm going to have to find an alternative to the picnic table. Today I hit the local hardware store and I'm thinking of making a 4'' high bar using 4x4x8 wooden posts. This will set me back about $80, but I think it'll be good to practice Kongs, Lazies, and Thievs, and who knows what else.

I wont have this built for a few days, so needless to say, my PK is coming off to a very slow start

[Charles Moreland]

80 bucks?!  I could do that for like 20...

Never feel ashamed to practice outdoors. Is there a park nearby with benches? Railings? Tables? Concrete walls?

[David Glass]

I've identified a couple of dumpsters that are surrounded by 7 foot walls, maybe I can practice tic-tacs there

I went out for a scouting jog this morning. I was specifically looking for a park I had been told about. I made it before 8, and there was a a sign "No pets allowed". I looked down at my dog Maya and said "Maybe not today"

Park schedules are really against me. Most open from 8 to sundown. At 8 I'm getting ready for work, and I can't start any PK training until 8 PM, way after sundown, so I'm left with the street and whatever I can build in my backyard.

I'm not ready to hit the streets yet as I'm just starting. My tic-tacs are really sucking cause I've only done a couple, so I'm going to work on that from home using a string as a guide, and work on my rolls

While I was jogging, I thought of a way I can get the bar construction cost down by using landscaping wood instead of 4x4s which is  a 7 to 1 cost cut ratio.

Before heading on my jog, I did make it to that rail sight I scouted out last week. It was more of a concrete barricade. I practiced lazies on it for a while, but not too long because it had some sort of mould buildup where I was placing my hands... eeeek! My hands were green after about 20 or 30 jumps, and I knew I had to start looking for another place, so I went off for my run.

Didn't run much, just about 2 or 3 miles. I knew I wasn't going to be able to run far because I mowed my lawn yesterday, and that's pretty intense on your legs. My ankles were locking up after only a block, so I ran a bit, walked a bit. Not too bad because I was supposed to rest today anyway 

[David Glass]

After my jog today we went to the beach.

Nearby there was a children's playground with everything I would need. The cool thing about it is it made me realize that there were indeed parks out there that are kept open to the public regardless of schedules. I just need to find them.

This park was a bit a way out, but I'll keep looking.

ChadmanX,

In response to your question, I have been identifying places out there, a little rail here, a nice wall there. The main problem is most of them are in the City Hall. I'd rather have some degree of skill level before hitting those, but I am scouting the area. I guess finding good places is part of the process, and part of the fun... almost like treasure hunting :-)

[David Glass]

Back workout
Pull-ups: Sets of 8, 7, 6, 5  and 4
Inclined row Machine?(don't know what it's called, it's like pullups, bur with a degree of inclination): 4 sets of 12

Leg workout
Squats with 135 lbs: 5 Sets of 10 (nice call ChadmanX *1). I did this low weight until I get used to the movement. It turned out to be a good call, cause I could feel my hamstrings really pulling (I stretched before working out, don't know if it was because of the stretching, or because hamstrings were getting a more intense workour).
2 sets of lunges with 22.5 lb dumbells. (I took it easy, cause I'm not used to this exercise yet)


Shoulder workout:
Lateral raises with 22.5 lb dumbells: Sets of 10, 10, 10, 10 and 10
Frontal raises with 22.5 lb dumbelss: Sets of 10, 9, 8 and 8

Abs workout
Declined Sit-Ups: Sets of 15, 12, 12, 10 and 10
Leg raises: Sets of 20, 15, 15 and 15

*1) When I did the deadweight squats, contrary to the machine workout, I could feel my glutes, lower back, calves and cuadricepts getting a nice workout. Since I combine exercises so I'm not resting between sets, my heart was pounding... I mean POUNDING. I could see the gym lady keeping an eye on me in case I passed out. After the 3rd set, I had to bring down the pace cause that heart rate in such a prolonged period of time could be troublesome. Slowing down cost me my 3rd exercise set, but since I'm working my whole leg, rather than focussing on one specific area, I think I can move abs to the day I do chest and biceps. I also did lunges, and realized I was getting a goodworkout on those ankle stabilizers too.

Thanks for the advice BTay and ChadManX!

I love these additions (or substitutions) to my workout. They have made it more intense, are exercising more muscles, and working them out harder. Additionally, I think it will bring my cardio rate up a knotch, and cut a bit of time from my workout once I get into the feel of things.

OK... so that worked out for my legs... now to bring less specific exercises to my other muscle groups. Your input on this is highly appreciated!

[Steven Low]

Back workout
Pull-ups: Sets of 8, 7, 6, 5  and 4
Inclined row Machine?(don't know what it's called, it's like pullups, bur with a degree of inclination): 4 sets of 12

Good. Try to get off the incline row machine and do a better form of rowing like bent over rows (with a barbell.

Leg workout
Squats with 135 lbs: 5 Sets of 10 (nice call ChadmanX *1). I did this low weight until I get used to the movement. It turned out to be a good call, cause I could feel my hamstrings really pulling (I stretched before working out, don't know if it was because of the stretching, or because hamstrings were getting a more intense workour).
2 sets of lunges with 22.5 lb dumbells. (I took it easy, cause I'm not used to this exercise yet)

Good

Shoulder workout:
Lateral raises with 22.5 lb dumbells: Sets of 10, 10, 10, 10 and 10
Frontal raises with 22.5 lb dumbelss: Sets of 10, 9, 8 and 8

No. Do dips, handstand pushups, incline/military press, bench press instead.

Abs workout
Declined Sit-Ups: Sets of 15, 12, 12, 10 and 10
Leg raises: Sets of 20, 15, 15 and 15

Fine... but what about your lower back?

I honestly think situps are fairly useless unless you want them for endurance purposes.. you can already do more than 15 per set so they won't help you get stronger. Same with the leg raises. Add weight to make them harder if you want strength.

*1) When I did the deadweight squats, contrary to the machine workout, I could feel my glutes, lower back, calves and cuadricepts (quadriceps!) getting a nice workout. Since I combine exercises so I'm not resting between sets, my heart was pounding... I mean POUNDING. I could see the gym lady keeping an eye on me in case I passed out. After the 3rd set, I had to bring down the pace cause that heart rate in such a prolonged period of time could be troublesome. Slowing down cost me my 3rd exercise set, but since I'm working my whole leg, rather than focussing on one specific area, I think I can move abs to the day I do chest and biceps. I also did lunges, and realized I was getting a goodworkout on those ankle stabilizers too.

If you're aiming to get stronger, doing all of them back to back without rest is not such a great idea. If you're looking for fitness/endurance though that's fine.

Thanks for the advice BTay and ChadManX!

I love these additions (or substitutions) to my workout. They have made it more intense, are exercising more muscles, and working them out harder. Additionally, I think it will bring my cardio rate up a knotch, and cut a bit of time from my workout once I get into the feel of things.

OK... so that worked out for my legs... now to bring less specific exercises to my other muscle groups. Your input on this is highly appreciated!

Yep...

[David Glass]

4 rounds of:
- Bench press with 220 lbs, reps of 12, 10, 9, and 8
- Bicep curls 80 lbs, reps of 12, 10, 10, and 9

4 rounds of:
- Inclined bench press, 135 lbs, sets of: 10, 5, 6, and 5
- Bicep alternating dumbell curls, 27.5lb dumbells, sets of: 12, 10, 10 and 10
- Calve machine? (Sitting own with the machine sustaining on your knees). Sets of 12 with about 135 lbs

4 rounds of:
- Declined bench press, 135 lbs, sets of: 10, 8, 8 and 8
- Bicep concentrated curls, 25lb (weight improvised, sets of: 12, 10, and 10

OK, so you'll notice I've removed the hamstring workout from today's work. I'm slowly adapting it according to your recommendations. Since I did deadweight squats and lunges, I figured I already got my hamstrings worked yesterday, so now what I'll do is remove abs from the workout I did yesterday, and put them in today's (I alternate 2 workouts twice a week, and jog another 2 days).