American Parkour

Alright, thanks I'll be sure to take a look at all of that. And you're right my workouts are pretty random, mainly dispursed in an attempt to work out most of my muscles. I'll take a look at the forums and sticky and see if I can't find a better, more organized workout to do in order to achieve my goals.

as for the tutorial, thankyou it'll help bunches.

News Update: Had a death in the family, my grandfather god bless his soul, so I didn't end up doing any training for the whole weekend, except for monkeying around at the garden of the gods.
And just recently returned to training.

Workout:
3x7 Chin ups
3x5 Back lifts (57 kg.?)
3x5 Leg Lifts 270 lbs.
3x10 Calve Raises 270 lbs.
3x20 Calve Raises (no weights)
3x6 Deep Dips
3x5 Dunbell Bench Press 40 lbs.
3x10 Shoulder Shrugs 55 Lbs.
6x15 Pushups
4xPistols

Training:
Did some "refresh" training at herrin park today, refreshing myself on vaults and landing.

Notes: Tried to practice dash vaults over a wooden fence, but found myself just mainly leaping over the fence feet first and not using my hips nor my hands at all sadly
if anyone's reading this, could you throw me some advice?

--3/27/11--
Notes:
Visited my aunt and uncle's during spring break- it ended up in me playing with my little cousins, my sister, and her boyfriend [my sister is staying with my aunt and uncle] while up there instead of parkour. and I only made enough time to workout twice while up there. afterwards I noticed myself get lazy for a whole week and am not proud of myself at all
I'm starting to get myself moving into things again, sadly I've been asked not to train in what I considered my "home grounds" since I've been there a whole year. I'm going to miss that spot so much since that's where I did my first wall run, kong vault, monkey vault, and lazy vault.

and now I need to find a new homeground that's close by.

In other news my cousin will be joining me in pk/fr training
and my ex seems to be showing some interest. Which is really awesome for both because it means possible traceur/tracuese partners. [however I do plan on moving to edwardsville come july.]
Training:
Went over to 'Garden of the Gods' [hotspot on the map near my hometown], I didn't go into the forest/hiking areas, mainly stayed where all the rocks and cliffs were. I mainly trained some random precisions, landings, QM, and played a game of 'the ground is lava' where I had to use rocks and trees to get around when I could. That game was a lot of fun.

Workout:
No work out sadly.

well I'm heading there from march 14 - 18 [which is tomorrow through friday]
so I'll meet up with you if you want

Diet:
Breakfast: Cereal
Lunch: 2 spicy chicken sandwiches + corn +water
Dinner: 2 Pizza slices

Training:
Monkey Vault
Speed Vault
Lazy Vault
Rail Balance
Precision
Kong Vaults
Quadrupedal
Handstands
Wall Runs
Rolling
Landing
[3 hours total]

Workout:
3x10 Diamond Pushups
3x7 Chin Ups
3x5 Pistols
3x20 Sit Ups

30 second rest

3x10 Wide Pushups
3x5 Pull Ups
3x 1 minute of holding my feet 6" above ground
3x30 Squats

Diet:
Breakfast: Bacon + egg + toast sandwich and an apple
Lunch: Meatball marinara sub sandwich + green tea
Dinner: idk yet, haven't eaten or seen it yet.
Snack: Snickers + a poptart

Workout:
3x7 Chin ups
3x5 Back lifts (110 lbs.)
3x8 Dips
3x5 Pull Ups
3x5 Dunbell Bench Press (40 lbs. each hand)
2x 1min. Holds with feet 6" above ground + 30 bicycles
1 Mile on a bike machine
3x5 Leg Press (270 lbs.)
3x8 Calve Raises (270 lbs.)
3x5 Leg Raises
2x4 Handstand Pushups
15x10 Pushups (2 sets for most of the workouts, 1 for the "feet 6" above the ground" hold.)

Training:
Rolling

Notes: I still need to work on my rolling alot, I can't seem to get my body to roll from my right shoulder to my left hip. and if I do my hip kinda slaps the ground instead of smoothly rolling over it. Idk if I'm tensing too much or relaxing too much, or something stupid. but eitherway still need to work on my roll so I can start training the roll on concrete.

+10 Pushups.

Diet:
Breakfast: 3 outstanding Pancakes
Lunch: Popcorn Chicken and a crandberry limeade from sonic [not happy with this, but on the up side it was delicious xD]
Dinner:Unknown. [work from 5pm-10pm so I don't know if I'll even be able to eat dinner.]

Training:
20 minutes of Rolling
20 minutes of QM

Workout:
Warmup-
-10 pushups
-20 jumping jacks
-20 squats
-5 pullups
- Stretching and Joint Rotations

Workout:
3x7 Pull Ups
3x20 Squats
3x1 QM Push Ups
3x40 Situps
3x5 Divebomber Pushups + normal Push Ups
3x1 Forward and backward QM
3x30 Shin Raises
3x20 Calve Raises
1x1 Handstand Push Up [without a wall]
Stretching + Joint Rotations

Notes:
My QM still needs some work. But overall today was a good workout. had fun hanging out with my brother and cousin today before training.
Hoping to find a gym soon that I can train indoors with. [even if it's once a week]

Diet:
Breakfast: bowl of cereal
Lunch: Steak + bowl of corn
Dinner: Chicken Alfredo [mom made it, flippin delicious]

Training:
Was gonna train outside ALL DAY but then it rained

Workout:
2-3 hours of QM

Notes:
not much to say, QM was fun to work with, worked on the techniques and balance for QM. was pretty fun.

Diet:
Breakfast: 5 grapes + a toast/bacon/egg sandwich + water
Lunch: 3 spicy chicken sandwhiches + 8 grapes + milk [I was hungry]
Dinner: Uknown atm. [I work till 7 or 9:30 tonight so I dunno yet.]
Snack: Snickers

Workout:
3x6 Kipping Pullups
3x7 Chin ups
3x5 Leg Press [270 lbs.]
3x6 Calve Raises [270 lbs.]
3x5 crunches on this ab machine the gym has. [57 lbs.] (you pull your upper body using your abs close to your legs while pulling the weights up)
2 min. ride on a bike machine, turned the pressure knob till it felt like I was pedalling slow but pushing a good amount of weight.
3x3 Dunbell Curls [35 lbs. on each arm]
3x9 Dips
3x6 Leg Lifts
3x5 Lower back lift on a weight machine [57 lbs.]
10x10 Pushups [1 set for every workout]
1x6 Wall Dips

Training:
Rolling and balance

Notes: College and work took the most out of my day today. have college from 9:30 am - 3pm and work from 5-7 so not much daylight. heard it's supposed to rain so I just used what time I had to mess around really. was fun even if I was messing around by myself. lol

Diet:
Breakfast: Bowl of Cereal + Vitamins
Lunch: Grilled Cheese + 6 grapes + 1 apple
Dinner: Baked Spaghetti
Snack: 2 granola bars

Training:
45 minutes of Kong Vault Training
10 minutes of Rolling Training

Training notes: Tried to get my kong vault to work better by straightening myself out more in the beginning and keeping my arms mostly straight.
Did a few good fluid kongs but still rough overall I'd say.
As for my rolls, my hip is a problem atm as is actually rolling from my right shoulder to my left hip. Still need to work on that.

Workouts:
3x6 110 lbs. Where I worked my lower back on a weight machine made for the muscles of the lower back [idk what the excersize is called yet.]
3x20 Pushups
3x6 270 lbs Leg Press
3x30 Sit ups
3x8 Dips
3x5 Leg Lifts
3x8 Kipping Pullups
3x 30 second Bridges
3x3 Dunbell Curls [35 lbs]
3x5 Dunbell Bench Press [35 lbs]
1 Mile on the Bike machine
1 Mile Jog on Tredmill
Stretching
Joint Rotations