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Messages - Railgun

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1
Training Journals / Re: Railgun's Training Log
« on: February 07, 2017, 07:27:16 PM »
Not even going to try counting calories today. On another note I am starting to rebuild my workout so here is what I tested out today for rehab.

Evening
>Warm Up
>Straight-Kneed Eccentric Heel Drop
 -3*15
>Bent-Kneed Eccentric Heel Drop
 -3*15
>Eccentric Pull Ups
 -3*5
>Knee Pushups
 -3*5
>Stretch

2
Training Journals / Re: Railgun's Training Log
« on: February 02, 2017, 07:51:23 PM »
I started my workout today and I think I have realized why I haven't made any real progress. I have been trying to work out with challenge in mind instead of fixing my injuries. What I mean by that is that working out use to be training until I couldn't go any further and then train some more. For right now I can't get away with that. As much as I am subconsciously fighting it I need to focus on healing my injuries first and foremost. I can't do that if I keep re-injuring myself every 5 days. So back to basics again I guess. I'll figure out what that looks like tomorrow.  :-\

Breakfast
>Oatmeal: 180
>Eggs: 210
>Spinich: 9
>BANANA!: 110
Snack
>Crackers: 120
>Cheese: 70
Lunch
>Borrito Bowl: 775
Dinner
Rice: 170
Cod: 187
Apple: 100
Cheese: 70

Total 2001 cal.

3
Training Journals / Re: Railgun's Training Log
« on: February 01, 2017, 08:02:37 PM »
I feel pretty off today, so I did not workout. Plan on doing so tomorrow however. The front of my ankle is sore so I am going to have to work around it so I don't aggravate it.

Breakfast
>Oatmeal: 180
>Eggs: 210
>BANANA!: 110
Snack
>Crackers: 240
>Cheese Stick: 70
Lunch
>Burrito Bowl: 631
Dinner
>Milk: 120
>Hamburger: 470
Total 2031 cal.

4
Training Journals / Re: Railgun's Training Log
« on: January 30, 2017, 09:45:45 PM »
Arm was starting to hurt so I took a break and now I am back.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

5
Training Journals / Re: Railgun's Training Log
« on: January 25, 2017, 08:13:15 PM »
Didn't exercise yesterday because my back was hurting, but today I was able to.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

6
Training Journals / Re: Railgun's Training Log
« on: January 23, 2017, 09:59:06 PM »
Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

7
Training Journals / Re: Railgun's Training Log
« on: January 22, 2017, 09:05:34 PM »
Rest day.

8
Training Journals / Re: Railgun's Training Log
« on: January 22, 2017, 09:15:18 AM »
I had the forum open too this time but I walked away from it...

1/21

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

9
Training Journals / Re: Railgun's Training Log
« on: January 21, 2017, 08:40:35 AM »
Forgot to update again.

1/20

Did not eat enough, was too lazy to make food at 8:30 at night and didn't want to eat junk food.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

10
Training Journals / Re: Railgun's Training Log
« on: January 19, 2017, 07:42:40 PM »
Breakfast
>Oatmeal: 180
>Eggs: 210
>Kiwi: 111
>Cheese Curds: 110
Lunch
>Peanut-butter Toast: 300
>Chips: 140
>Salsa: 30
>Pineapple: 124
Dinner
>Burrito Bowl: 534
>Pizza: 314

Total 2053 cal.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

11
Pics & Vids / Re: My 2016 parkour and freerunnging compilation
« on: January 19, 2017, 06:30:14 AM »
Dude that's awesome! What's it like training in the snow? I live in a desert so I've never done it.

12
Training Journals / Re: Railgun's Training Log
« on: January 19, 2017, 06:27:02 AM »
Forgot to post an entry last night, better late then never.

1/18

So I can almost do the full progression of the Leg Lifts without my back popping, which means that the muscles in my back and core have definitely gotten stronger since I started. I am going to guess another 1 or 2 weeks of work before I can do the full thing, then onto the next progression. I am still struggling a bit with the Floor Extensions but I think I am going to plateau with them soon, I should start looking into progressions for that too. I am still not confident in my ankle flexibility so for now I am doing Wall Sits instead of Squats. Also I am going to start logging my morning work too.

Morning Conditioning
>Warm Up
>Vastus Medialus Exercises: 15*3
>Incline Pushups: 10*3

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Wall Sits: 30 sec.*3
>Stretching

13
Training Journals / Re: Railgun's Training Log
« on: January 17, 2017, 07:31:46 PM »
Breakfast
>Oatmeal: 180
>Eggs: 210
>BANANA!: 110
>Applesause: 50
>Cheese Stick: 70
Lunch
>Pizza: 700
>Chips: 140
>Salsa: 100
>Milk: 120
Dinner
>Wallnuts: 185
>Pineapple: 105
>Broccoli: 50

Total 2020 cal.

I am going to start actively rehabbing my arm and achilles injuries more than I have been. Also I may start adding squats back into my routine because my achilles tendon has gotten better. Besides that I am going to start increasing the number of reps for my Floor Extension and go up a progression for the leg lifts. Also just to make note of it my right knee is bothering me as I type this.

Workout
>Warm-up
>Floor Extension: 10*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Incline Pushups: 10*3
>Bodyweight Squats: 10*3
>Stretching

14
Training Journals / Re: Railgun's Training Log
« on: January 16, 2017, 08:19:52 PM »
Extra Extra, Sebastian Cannon is a tropical fruit with an average caloric content of 110! :P Here's to another year on the apk forums! And yes, I had a BANANA! today as well.

Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

15
Training Journals / Re: Railgun's Training Log
« on: January 10, 2017, 09:04:08 PM »
Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

Breakfast
>Oatmeal: 180
>Eggs: 210
>BANANA!: 110
Lunch
>Peanutbutter Toast: 300
>Chips: 140
>Salsa: 30
>Apple: 100
>Broccolie: 54
>Milk: 120
Dinner
>Turkey: 236
>Mashed Potatoes: 165
>Crackers: 120
Snack
>Wallnuts: 185
>Apple: 80

Total 2030 cal.

16
Training Journals / Re: Railgun's Training Log
« on: January 01, 2017, 10:25:48 PM »
Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

Breakfast
>Bacon: 160
>Oatmeal: 180
>Greek Yogurt: 80
>Blue Berries: 57
Lunch
>Steak Borrito: 875
>Chips: 140
>Salsa: 30
Dinner
>PB&J: 450
>Milk: 120

Total 2092 cal.

17
Training Journals / Re: Railgun's Training Log
« on: December 07, 2016, 09:03:57 PM »
Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Vastus medialis conditioning
>Stretching

18
Training Journals / Re: Railgun's Training Log
« on: December 05, 2016, 09:07:12 PM »
Lunch
>PB&J: 450
>Milk: 120
>Chips and Salsa: 170
>BANANA!: 100
Dinner
>Burger: 470
>Salad: 316
>Dark Chocolate: 260
Snack
>Fruit Bar: 180

Total 2066 cal. (probably should of replaced fruit bar with wallnuts)


Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Vastus medialis conditioning
>Stretching

19
Training Journals / Re: Railgun's Training Log
« on: December 02, 2016, 07:02:34 PM »
Today was a great food day... bad day to count calories.

Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Vastus medialis conditioning
>Stretching

20
Training Journals / Re: Railgun's Training Log
« on: November 20, 2016, 09:10:57 PM »
Workout
>Warm-up
>Floor Extension: 8*3
>Grip Exercise in between floor extensions
>Hold Pushup Position: 30 sec.*3
>Ankle Rehab Exercises
>Leg Lifts: 10*3
>Ankle Raises in between leg lifts
>Stretching

Breakfast
>Bacon: 120
>BANANA!: 120
>Waffle with Honey: 268
Snack
>Crackers: 120
>Applesauce: 50
Lunch
>Chicken: 200
>Re-fried Beans: 100
>Kiwi: 104
>Broccoli: 66
>Cauliflower: 22
Snack
>Cheese: 80
Snack
>Sun Chips: 140
Dinner
>Pork: 515
>Potatoes: 137

Total 2042 cal.

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