Concerning Myself:
Mainly, I work out in a small apartment as I care for my 14 month old child. I have a healthy social life and obligations. I don't own weights or a gym membership. The work outs and resources available to me are minimal but efficient. In my experience, there are no excuses for not being able to accomplish something. If it seems impractical or unavailable to the individual then that individual needs to put forth the effort to achieve the goal, making it practical/available. It is directly related to the amount of effort one wants to put into the goal.
Current Standing
5ft 10in, 199lbs holding with 5lbs flux, 23yr, male
diet- healthy (weight watchers)
2mile run - 18minutes>
Fitness outlet(s)- Parkour (once to twice a week), Kung Fu (twice a week), at home conditioning (occasional)
STRENGTH GOALS
- 10rep Handstand Press
- 30sec Free Handstand
- 05rep Planche Push Up
- 05rep Muscle Up on bar
- Frog stand to Handstand
- 10rep 200# Squat
- 10rep 180# Bench
- 10sec Front&Back Levers
STRENGTH ANALYSIS
STRENGTH ROUTINE
Counted:
- Handstand Press
- Planche Push Up Progression
- Squats Progressed to Weighted Squats
- Dips Progressed to Weighted Dips
- Lever Progression Front&Back
- Bench Weight Progression (Applicable when gym is acquired)
- Climb Ups and Barred Muscle Ups (Applicable when suitable bar/wall available, means to getting rings soon)
Timed:
- Handstand Assisted to Free Standing
- Frog Stand
- Front&Sides Plank
- Default Sitting Position
- L Sit
- Dead Hang Each Hand
FLEXIBILITY GOALS
- Full Side Splits
- Full Front Splits
- Full Butterfly Stretch (Head and knees on the ground)
- Extended Back Bridge
- Resting during Shin Stretch
FLEXIBILITY ANALYSIS
FLEXIBILITY ROUTINE
- Splits (front/side)
- Butterflies
- Front Leg Stretch
- Shin Stretch
- Back Bridge
- Joint Rotation
- Front Bridge
- Prayer Stretch
- Pressing Stance
- Cobra
- Standing Leg Stretches/Balancing Work
Concerning fellow fitness peers joining the Workout Schedule and Progression Updates:
You will need to post your standings, your goals (easiest to copy the layout I posted and change the individual goals as needed), and continuously post according to the progression and schedule.
Any suggestions, clips, tutorials, comments, or questions are welcome as the fitness progression proceeds.
Train Safe, Train Smart, Live Free
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Approximately 1 year from purchase. Worn out from Parkour, Kung Fu, and frequent use. Thank you Feiyues for being a $15 pair of shoes with the quality of an $80 pair of shoes.
Stats for Sunday,April 22, 2012:
ReplyDelete3 Sets of previous timed work out.
_______Remodeled Workout:
7 Assisted Handstand Presses (total)
1 minutes of dips (43), V Ups (31), and Cherry Pickers (55)
Stats for Monday, April 23, 2012:
ReplyDeleteI completed all of it within the 30 minute parameters. Holy crap. That was a good burn.
Doing the Ski Shuffle straight into the Burpees destroyed my legs, haha. It is a good thing I did a hefty amount of dynamic stretches within that first 15 minutes of warm up/stretches.
Today's workout actually made me sweat and feel it. That is how I am to have all of the work outs.
Phew!
Time to static stretch and shower. Maybe get something to eat soon.
Stats for Tuesday, April 24, 2012:
ReplyDeleteI completed all of it within the 30 minute parameters. I broke a nice sweat, and I definitely need to stretch my legs, relax them down a bit.
Doing the 4 corners shuffle took a bit more coordination than I recalled. Still, today's warm up was sufficient in my opinion.
Today was another good day of a work out, plus I have Kung Fu class at 6 tonight. So, that is another hour of work out that I get to do.
Nice!
Time to static stretch and take a quick 1-2minute cold shower to quick cleanse before class. The cold shower will reduce the muscle swelling as well as get the stink off me. I don't want to be that guy in class.
Cheers!
Stats for Monday, April 30, 2012:
ReplyDeleteI completed all within the 30 minute parameters. It was a good work out to come back from my healing hiatus due to my thighs being over extended from flexibility stretching last Tuesday at Kung Fu class.
I am looking forward to the next two weeks of revamped work out routines. Keep the body guessing.
Cheers!
Stats for Tuesday, May 1, 2012:
ReplyDeletePRE WORKOUT
I weighed myself this morning. I am currently at 195.5 lbs. This is a big deal for me. It wasn't too long ago that I couldn't pass below the 200 mark. I stayed at 198.5 for a month or so. I finally dropped down, and I am praying that I hold this 3 pound difference off and drop again in a couple weeks. Progress! Progress! Progress!
My goal is to be in the 175-185 range.
POST WORKOUT
To be stated
Stats for Tuesday, May 1, 2012:
ReplyDeletePOST WORKOUT
Completed the warm up and work out in the allotted 30minutes. It got me more than I thought it would. I am pouring sweat.
Kung Fu class tonight. I am looking forward to getting my legs stretched out and healed. They are tightening up too much as they heal up.
Stats for Thursday, May 3, 2012:
ReplyDeleteSkipped sprinting again, sadly. Kung Fu class was awesome. I trained flexibility, kicks, and basic forms.
I will keep the Thursday routine the same for this upcoming week due to my inability to complete either day for the past 2weeks.
Stats for Friday, May 4, 2012:
ReplyDeleteCurrent weight: 195 lbs. 15# loss since I started working out (prior to this blog I weighed 210 lbs.)
Completed the work out in a bit over the allotted time. I took longer breaks than I should have.
The warm up really affected me more than I thought. By the 2nd set I was having trouble keeping my knees up, getting my heels to my butt, but I didn't have any issues with the mountain climbers.
I am going to practice the basic kung fu forms, work on flexibility, and start practicing the monkey style kung fu forms.
Stats for Sunday, May 6, 2012:
ReplyDeleteI love these workouts. Today's humbled me. They show me where I am at, but more importantly, they show me how much room I have to grow still.
It's like saying, "If you feel BOSS after that work out, look up ahead. There is still countless work outs to make you INVINCIBLE!"
The warm up I felt I sucked up a bit. Burpees especially.
The 10 minute set counts, I got to 3. I struggled through them, especially the dive bomb push ups. I really only did 2 sets within the time limit. I was on my third set with 4 more dive bomb push ups to go. So, I finished them out.
I corrected my form on the V Ups, man was that rough. Followed by the Cherry Pickers....phew FEEL THE BURN.
Handstand Presses.....I did 1. It was mostly me struggling to not collapse. Maybe next week I should do these prior to push ups.
I saved the dynamic stretches for last.
Always always always, higher intensity first...then work the easier stuff. Handstand PU should be trained before push-ups if you want to make progress.
ReplyDelete@ Joe Brock,
ReplyDeleteThanks so much!
Glad to see someone stopping by!
Feel free to post links to your progress blogs/forums/threads!
I think people will gain alot of knowledge from your experiences.
@Shamas. This one is all about you bro. I've not been keeping up with my blog since I went to powerbuilding. I spend more time cooking than writing about it. ;)
Deleteright on, man.
DeleteWell, keep in touch. You know I respect your input.
Stats for Monday, May 7, 2012:
ReplyDeleteI did it all within the time parameters and made a video from portions of my workout.
I will also be doing dynamic and flexibility stretches throughout the day.
Let me know what if you have any comments about the video.
https://plus.google.com/112051354846386342303/posts/4QwcV2RBqLi
Stats for Tuesday, May 8, 2012:
ReplyDeleteI didn't do today's workout. Instead I practiced Kung Fu forms and memorized the first Monkey Kung Fu form. I was pretty pumped.
Had Kung Fu tonight. It was a nice warm up, workout. We worked more on forms and holding correct stances such as the deep horse stance.
Good stuff.
Status Update:
ReplyDeleteBooooo me for me terrible dedication.
Thursday, May 10th I skipped the workout but went to Kung Fu. Also, I think that I will be switching the sprints to Friday for me so that it is easier for me to fit them into my schedule. Carting Scar outside while I do meter sprints isn't something I want to do, so it is best if I do sprints when Lindsey gets home- which can't be done when I have class.
Friday, May 11th I got a tattoo. Skipped the workout like a chump.
Sunday, May 13th I was lazy and hung out with my wife and daughter for mother's day.
Bad stuff.
BUT....today I plan on working out and getting back on schedule
Status for Monday, May 14, 2012:
ReplyDeleteMan, terrible performance today. My head wasn't in it. I had no real motivation, and I constantly gave in to my minor discomforts instead of pushing through them like normal.
I finished the workout but not within the time parameters. Hopefully today was the only hump of the week.
Like I previously said, I will be doing the sprinting Friday and Friday's workout Thursday due to scheduling complications.
Today I will be reviewing the basic kung fu, monkey & tiger forms that I learned, and if there is time, teaching myself a new tiger form.
Cheers!
Status for Tuesday, May 15, 2012:
ReplyDeleteAccidentally skipped it, but I had Kung Fu Class, so I got some exercise.
I need to manage my time better.
Status for Wednesday, May 16, 2012:
ReplyDeleteI did Tuesday's workout today. I forgot to mention that I did Tuesday's warm up on Tuesday.
I completed 7 or 8 sets within the 15 minutes. My legs really felt the Lunge Hops. Man...
It is probably that I will double up the work out today and do the Sprints (Thursday's workout) this evening when Lindsey gets home to make sure it gets done this week.
If I manage that, I will take Friday off, as Saturday will be my rest day, but we are going to Detroit to get tested for our Kung Fu belts. so, that will be a working out and not really resting.
This week got a bit jumbled up, but I will have it all worked out by next week.
Cheers!
Status for Tuesday, May 22, 2012:
ReplyDeleteI've sucked lately. Although, I did achieve my white belt in Si Lum Kung Fu.
I have not been working out. So, the schedule will remain the same for two consecutive weeks of me actively working out.
I plan to get back on track tomorrow.
I am over feeling exhausted and lethargic.
Cheers!
Stats for Friday, May 25, 2012:
ReplyDeleteI completed the workout in the time allotted. My cherry pickers need work. My left and right planks need alot more work as I got to 1:15 and they gave out for a few seconds.
I will be practicing deep horse stance, Kung Fu forms, working on flexibility, and teaching myself the new tiger forms today. So, more work will ensue than just this workout.
Stats for Wednesday, May 30, 2012:
ReplyDeleteDidn't do any workouts but...
went to A&B in Grand Rapids.
Met cool cats.
Did a few nice double Kongs. Haven't attempted those since 2008. Attempted the 360 dive roll and landed weird on my face. Neck stretches are a must tonight.
Worked on the J Step.
Landed beautiful back flips and side flips. Worked on front flips. They were showing progress.
Did Kong to cats. Worked on B Twists. Dive rolled over the Kong to precision area.
And more!
Stats for Tuesday, June 26, 2012:
ReplyDeleteI did a bit over 2 miles this morning. Some sprinting was involved. Stretching.
I need to get back into my schedule. I am a little irritated with myself, as I seem to do this all too often.
Parkour tonight.
Stats for Wednesday, June 27, 2012:
ReplyDeleteContinuation of yesterday
In the evening I went and trained parkour. I did rolls, handstands, wall climbs, QM's, kongs, vaults, attempted split foot side flips, dive rolls, rail balancing, cat walks, buildering, flow training, plyo pull ups, laches, kong to precisions, and plenty of jogging. There may be a bit that I missed, but it was a good 3+hours of training.
Even though I did dynamic stretches before, during, and after with some static stretches after, my body (especially my legs) are done for today.
The Martial Arts School is having some reporter there at 5 to get some coverage on the school due to one of our students going to London for the International Martial Arts Tournament as a USA team member. I am on the fence on whether it is worth it to go to the school just to answer questions and look pretty. I am lazy after all.
We will see.
Cheers!
Oh, and by the way... today is all about stretching and flexibility. I almost over trained my shoulder yesterday. Taking it easy today.
Stats for Saturday, June 30, 2012:
ReplyDeleteGot up at 5am. Ran over 2miles. No sprints. My calves were killing me. Cool down/stretch for 10-15 minutes post run. It was nice.
Beautiful weather.
Got a birthday party for my niece today.
Stats for Sunday, July 1, 2012:
ReplyDeleteRan two miles with 3 sprints. Stretched down for 25-30minutes.
Going to Traverse City with my beautiful wife. Awesome!
Stats for Sunday, July 8th, 2012:
ReplyDeleteRan over two miles in about 17 minutes. I took a minute at the half way point to rotate my head to stretch my neck muscles. They were feeling a bit stiff.
Plan to work out later doing Kung Fu with the guys for a couple hours. That means some cardio, flexibility training, and plyo work at the very least
Stats for Tuesday, July 10th, 2012:
ReplyDeleteKung Fu training. Worked on flexibility, cardio, and plyo.
On Sunday, I worked on Cardio, flexibility, and plyo. I did strength training including finger tip clapping push ups, assisted handstands, and more. It was a good 2hour+ workout.
Stats for Saturday, July 20th, 2012:
ReplyDeleteTuesday was kung fu class. We did cardio, flexibility, etc.
Thursday I did an assisted handstand for roughly 2-2.5 minutes. More cardio, free handstand work, flexibility, modified burpees, etc.
Friday we held an unscheduled kung fu class. Cardio, flexibility, free handstands, etc.
I am currently at 191.5# and dropping. I hope to continue this weight loss. This week I will be taking off of kung fu and solely focusing on Parkour.
Strength training to come. I will also be getting back on track (hopefully) with my work out routine. I still need to actually get through 2 weeks of the same routines to justify changing the workouts.
Stats for Thursday, July 26th, 2012:
ReplyDeleteYesterday, Paul and I did an hour or so of full contact sparring. Moderate work out.
Today weighed in at 188lbs. Since I started at 210lbs., I have currently lost 22lbs. Not bad, at all. I am nearing my optimal weight range to which my attention will be more intensely focused on bringing my body fat percentile down to 15-18%, more importantly my feats of agility, strength, endurance, etc. will be the main objectives of my fitness training.
We go tomorrow to scope out Planet Fitness gym here in Holland.
Stats for Friday, August 3rd, 2012:
ReplyDeleteWeighed in yesterday at 186.5lbs. That is almost a 25lbs. loss. Good progress.
Been working out flexibility. Need to get back on the work out schedule. There are no excuses to be made. I just haven't done it.
Lame.
Still, I am making progress.
Stats for Saturday, August 11th, 2012:
ReplyDeleteMy weight has leveled off around 188lbs. I feel slim and healthy. I feel that I don't want to lose more than 10lbs. Because I want to be 180ish with low, low body fat content.
Doing Kung Fu and Parkour more frequently, but my shoes wore out officially yesterday. As seen by the photo on the edited portion of the post.
I received a bo staff as a belated birthday present from a friend. I almost shat myself. Special thanks to D! You're awesome, brother.
Yesterday, Nick S.- Faye S. - and myself did a parkour run in the rain. I worked on concrete rolls, wall runs, and pulled off a semi-side flip that, I am sure, looked God-awful. Thanks to Nick for encouraging and helping me get the mechanics of it down.
More to come as I continue making progress.
Cheers!
Stats for Thursday, August 16th, 2012:
ReplyDeleteYesterday I worked on B Twists, Kip Ups, Free Handstands, and did some Butterfly Kicks. Nothing special. My kip ups are irritating me. I can't wait until I make the break through and am able to do it.
Today, I will be working on Kip Ups. I am teaching Kung Fu class so we will be doing full contact sparring and continuous conditioning. It should make for an interesting evening.
Current Weight: 187lbs.
Stats for Saturday, August 18th, 2012:
ReplyDeleteThursday we did conditioning all day. It ranged from planks to QMing, to push ups, to sit ups, and more. It was continuous conditioning with sprints mixed with circuit sparring.
Everyone was tired and drained and sore.... it was wonderful.
I feel it today in my core. Awesome.
Cheers!
Stats for Wednesday, August 22nd, 2012:
ReplyDeleteRecovering. Yesterday I went to New Breed Academy in Holland, Michigan to test out some of their classes to see what I could see. The class that I participated in was the "functional fitness" class which, for this particular day, was interval training with weights and body strength exercises.
I did 30 squats with 135# then pull ups (approx. 11 proper ones)
Moved on to inclined presses with 95# doing approximately 15 or so reps then more pull ups (approx. 7)
Moved on to deadlifts with about 135#, although I am not sure the exact weight. I did about 15 proper reps.
More pull ups (approx. 10)
Cow bell squat lifts. I did about 20 reps on each side. Weight in front of you between your legs, pick it up with 1 hand in squat position, explode upward and drop with the weight, your body catches the weight on your shoulder as you drop into squat position, explode upward returning the weight back to its original position.
Curls - inside bicep grip, outside bicep grip, reverse grip, wide outside bicep grip doing 10 reps of each
Dumbbells - I don't know all of the exercise names, but we did some that i know; Fly Swats, Clean and Jerk (variation) and a few that I don't.
Triceps - weight over the head drop behind the back, repeat.
All in all, good work out. I stretched, but I need to stretch more.
I am going back to scout out their Jiu Jitsu class tonight.
Current Weight is 186
Cheers
Stats for Thursday, August 23rd, 2012:
ReplyDeleteI went to Jui Jistu class last night. It was 3 hours of awesomeness. Cardio, strength training, and sparring. It was a good time. Add that to the weight lifting I did this week and that makes for a sore little man. I am taking time off to stretch and let my muscles catch up. I didn't do alot, but seeing as how I am not going to be able to stay committed to the new academy and their classes due to finances, I feel it is okay to allow myself a breather.
Parkour this weekend. I look forward to it.
Cheers.