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Sebastian's Training Journal.

Author Topic: Sebastian's Training Journal.  (Read 16215 times)


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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #140 on: December 05, 2016, 06:41:57 AM »
It's been a while. I have been struggling with things at home so parkour training has basically stopped. My body can already feel it and it sucks :( It is also winter time here in Minnesota so outdoor training is rare. I swear, movement is addicting, the second you stop your gonna feel the withdrawals. Always make a point to move each day. Mark Toorock is currently doing a 100 day mobility challenge, I might take him up on that. I have also been starting to do the "Recommended Routine" https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

<a href="http://www.youtube.com/watch?v=VpobvFPR6hQ" target="_blank">http://www.youtube.com/watch?v=VpobvFPR6hQ</a>

It is pretty simple and easy to do/learn, and works all parts of the body. If I stick to this then parkour this summer will be a whole lot different.

In fact, I'll start updating this more often, like every day or so. Just to talk about my training and the recovery from the hole I'm in.
Here I go.
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #141 on: December 06, 2016, 07:09:34 AM »
Progress on the Recommended Routine

Warm Up:
Plank-Lv 2 60 seconds/60 sec Goal is lv.3 30 sec
Side Plank- Lv 2 60 seconds/60 sec Goal is lv.3 30 sec
Reverse Plank-30 seconds Lv.1/60 sec Lv.1 (This position  https://youtu.be/VpobvFPR6hQ?t=4m11s )
Hollow Hold-  60 seconds/60 sec Goal is lv.2 30 sec
Arch Hold- 60 seconds/60 sec Goal is lv.2 30 sec

Skill Work:
I can hold a Wall plank (This position https://youtu.be/VpobvFPR6hQ?t=5m43s ) For 30 seconds. I want to get to 60 seconds, then move on to wall handstands
Crow pose- 15 seconds/Goal 60 seconds, free standing handstand

Strength Work:

I need to find the facilities to do some of these exercises. I don't have a place for rows, dips or pull ups that are inside. I might have to clear out my garage and work from there. Because of this, I don't know where I'm at with these exercises.

3x5-8 Pullup progression- Not sure   ???
3x5-8 Dipping progression  ???


3x10sec-30sec L-sit Progression- 60 seconds One-Leg supported L-sit (15 seconds each, alternating) /Goal 30 seconds one foot, 30 sec other foot
3x5-8 Squat Progression- 3x8-Squats/ Goal 3x8 Step-Ups


3x5-8 Pushup progression- 3x8 Diamond Pushups/ Goal 3x8 Pseudo Planche Pushups
3x5-8 Row Progression  ???

Recommended Routine https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
Recommended Routine Video https://www.youtube.com/watch?v=VpobvFPR6hQ&feature=youtu.be
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #142 on: December 07, 2016, 06:41:00 AM »
Today was my first time doing all of the Recommended Routine. I found stuff to do everything.

Strength Work

3x5-8 Pullup progression- 3x5
3x5-8 Dipping progression-  3x5


3x10sec-30sec L-sit Progression- One legged support L-Sit, 3x30sec    Got goal :P
3x5-8 Squat Progression-  3x8 Step-Ups   got goal :P


3x5-8 Pushup progression- 3x5 Diamond Pushups/ Goal 3x5 Pseudo Planche Pushups
3x5-8 Row Progression  3x5 Incline rows with a bedsheet and door/ Goal Horizontal rows with an actual bar

Skill work
2x30sec wall plank position / Goal is 3x30sec
« Last Edit: December 07, 2016, 06:43:13 AM by SebastianCannon »
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Re: Sebastian's Training Journal.
« Reply #143 on: December 12, 2016, 05:09:25 PM »
So I took a "break of 4 days. In reality, I was just lazy and didn't wake up to workout.

Anyways, I did it today and I'm happy. I'm getting faster and I'm already seeing the basics oof what will become great improvements.

Strength Work:
Pullups - 3x5
Dips- 3x5


One legged support L-Sit, 3x30sec
Step-Ups- 3x8


Diamond Pushups- 3x5
Incline rows with a bedsheet and door- 3x5

Skill work:
wall plank position- 2x30sec  (I barely did the second one. I'm giving myself some slack because I did it right after my rows and pushups)
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #144 on: December 13, 2016, 07:31:43 AM »
Today is a "rest" day from the recommended routine.

I went through all my exercises and did 1 set of everything except rows. I focused on my warm ups and stretching. I also went on a short, short walk.
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #145 on: December 14, 2016, 08:14:37 AM »
Strength Work:
Pullups - 3x5
Dips- 3x5


One legged support L-Sit, 3x30sec (each foot)
Step-Ups- 3x8


Diamond Pushups- 3x8
Incline rows with a bedsheet and door- 3x5


I think I am ready to do a basic L-sit! My goal for that is to hold it  for 15 seconds 3 times, so 3x15sec

Haven't done handstands yet, I'll edit it in later when I do them.

edit: never did them Yay!
« Last Edit: December 16, 2016, 07:25:03 AM by SebastianCannon »
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Re: Sebastian's Training Journal.
« Reply #146 on: December 16, 2016, 09:31:00 AM »
Strength Work:
Pullups - 3x5
Dips- 3x5


Tuck L-Sit, 3x15sec
Step-Ups- 3x8


Pseudo Planche Pushups- 3x5
Incline rows with a bedsheet and door- 3x5



Skill Work:

Wall plank position- 3x30


I made a lot of stable improvement this session. I progressed to a tuck L-sit, pseudo planche pushups, and held a wall plank for 30 seconds 3 times. Like I said, a lot of improvements that I am ready to take on. ;D
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Re: Sebastian's Training Journal.
« Reply #147 on: December 17, 2016, 08:32:26 PM »
Today was supposed to be a rest day but I went to the gym with a few friends. I guess rest day will be tomorrow 8)

Strength Work:
Pullups - 2x8 1x5
Dips- 2x8 1x5


Tuck L-Sit, 3x15sec
Step-Ups- 3x5


Pseudo Planche Pushups- 3x5


I went through the warmups but didn't spend a long time on them. I also walked a friend through the routine. I hope he picks it up!
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #148 on: December 28, 2016, 11:13:12 AM »
Been slacking lately. Doesn't matter.

No real scheduled workout recently.

Been going to the gym and weightlifting, still lots of bodyweight.

Lots of pullups, enough to where I couldn't do them anymore. Dips, l-sits, pushups. Mobility is feeling fine, if not improving. My bench press is trash, but maybe it's because I do my pull-ups before benchpress.
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Re: Sebastian's Training Journal.
« Reply #149 on: January 12, 2017, 08:24:10 AM »
My progress and my previous post have started to diminish because I haven't been exercising.

Strength Work:
Pullups - 3x5
Dips- 3x5


Tuck L-Sit, 3x10sec
Pistol Squats- 3x5 both legs


Diamond Pushups- 3x5


My L-sit time is now 10 secs 3 times
I changed from step ups to pistol squats, I'll likely keep it this way because it is a better workout
My pushups have gone back down to diamonds, I'll probably be back at pseudo in a week or so.
I took out rows until the summer when I can go outside to train, there just isnt a pace where i can easily do them and the bed sheet and door method is too easy for me.
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #150 on: February 01, 2017, 05:16:11 PM »
I havent been posting regularly but I'm still active, in fact more active than ever before. I'm in the APK 365 Facebook group and today was day 21. I plan on moving it all here for my personal record and I also plan on making a January training video. I'm getting super strong and I can already do things I couldt before. I plan to start doing cardio on my "off" days from the recommended routine. My goal is to run 1 mile under 6 minutes again and to be able to run half a mile under 2 1/2 minutes.
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Re: Sebastian's Training Journal.
« Reply #151 on: February 08, 2017, 06:58:15 PM »
28/365
Pull ups:3x6
Pseudo Planche push ups:3x6
Dips:3x6
Step Ups:3x6
L-Sit:3x15 seconds
Went through all of the planks (standard, sides , and reverse) and only one hold, the hollow hold. I did plenty is shoulder mobility training via bands and such.
Hopefully, I'll have time to make videos again soon!
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #152 on: February 14, 2017, 08:34:42 PM »
34/365
Pull ups:3x6
Pseudo Planche push ups:3x6
Dips:3x6
Step Ups:3x6
L-Sit:3x15 seconds
I think I might be getting sick...
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Re: Sebastian's Training Journal.
« Reply #153 on: February 15, 2017, 02:44:12 PM »
Well, I'm sick with influenza A. Needless to say that I'll be out of commission for a few days.
$Eb@$+!@N C@nN0n-Team Leader of the Flomads


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Re: Sebastian's Training Journal.
« Reply #154 on: February 23, 2017, 08:52:09 PM »
<a href="http://www.youtube.com/watch?v=fZHZb2PlcTQ" target="_blank">http://www.youtube.com/watch?v=fZHZb2PlcTQ</a>
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Re: Sebastian's Training Journal.
« Reply #155 on: March 03, 2017, 10:53:38 AM »
Yesterday was day 50
I didn't do as much as I'd like but I'm planning on going out and training this Sunday.

I've been working my core a lot lately.

Anyways, Lots of push ups, pull ups, hanging leg raises, hollow hold, scissors and some little laches on my doorframe to a piece of tape on the ground in front of me.
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Re: Sebastian's Training Journal.
« Reply #156 on: March 05, 2017, 02:44:03 PM »
I forgot to post yesterday for day 52

52/365
Lighter than I wanted it to be. Just yhe usual latches and pullups/pushups

53/365
Got some parkour training in today. Worked specifically on wallruns, I've lost a lot of technique over the winter. I did one of my favorite training things today. Put on a blindfold and work your way from one end to the other without touching the main floor.
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Re: Sebastian's Training Journal.
« Reply #157 on: March 07, 2017, 04:49:17 PM »
Day 54

Hit the gym. Focused on legs.
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Re: Sebastian's Training Journal.
« Reply #158 on: March 10, 2017, 10:34:30 AM »
Day 56 was yesterday
I did these killer stretches with one of my friends. It really focused on the legs, especially the quads and butt area.
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Re: Sebastian's Training Journal.
« Reply #159 on: March 14, 2017, 10:37:28 AM »
61/365 was yesterday I chopped wood. Did pullups and pushups + stretching
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