American Parkour Forum

Fitness and Training => Training Journals => Topic started by: SebastianCannon on September 08, 2014, 10:03:59 AM

Title: Sebastian's Training Journal.
Post by: SebastianCannon on September 08, 2014, 10:03:59 AM
       Hello,
I haven't been on in a while do to school and what not, but decided to start a training journal as it can do nothing but be beneficial to me. I actually have nothing to post about my actual fitness regime because I am in school right now. Anyways I'm hoping I can keep the journal up to date and hopefully it helps me keep track of my progress as I develop into a more experienced traceur
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 08, 2014, 03:46:36 PM
So today I didn't really do much.
I ran 5k.
Did 3 sets of 20 pushups.
Did did like 15 minutes of ab ripper with my XC team.
50 situps.
20 pullups
Performed some very light parkour.(including a few wall runs, some climbing and some vaults.)
I'm not going to be doing diet because I'm 15 and it doesn't really matter....yet. I do prefer lean meats and organics though.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 09, 2014, 04:10:22 PM
Relax day.
I have a race this Thursday so today I did the following.
Jogged for like 20 minutes. (Legs hurt so bad I only ran like half a mile and then was driven back)
Yoga to relax body.
Did half of the apk WOD.
Oh and by the way critics and  comments are most welcome in my training journal.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 11, 2014, 04:44:42 AM
I have shin splints so I only did half of apk WOD yesterday.
today is my race its a 5k.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 12, 2014, 01:18:15 PM
Day after race legs hurt so here is what I did.
10 pullups
Climbed a 25 foot rope about 5 times.
Jumped off a roof.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 13, 2014, 06:34:08 PM
I'm healing, slowly.
I biked about 3 miles today
Painted a porch and thus I have a steadier hand.
5 pull ups
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 14, 2014, 04:57:46 PM
Did apk WOD 9-11-14
30 pushups
20 bench dips
20 crunches
Ab workouts.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 15, 2014, 05:33:29 PM
Shin splints are getting worse.  :-\
3mile run
Abs
Apk WOD
10 dips
20 bench dips.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 16, 2014, 12:28:18 PM
When I say "ab workout" I mean
30 crunches
20 situps
20 crunchy frogs
50 mason twist
25 dead fish on both sides.
25 long arm crunchs
25 leg climbs on both legs.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 16, 2014, 06:00:19 PM
Aaaagggghhhhhhhghhgh.
My shins barely aloow me to run. Walking hurts, and I want to do parkour so bad. I just practice rolls and stuff right now, nothing hatd on the legs.
Today I did
Ab ripper
10 pullups
Apk WOD
Various rolls
Ran("ran ::)") 2 miles
Ab ripper consists of the following exercises:
In and out
Seated bicycle
Seated crunchy frogs
Wide leg sit ups
Fifer scissors
Hip rock n raise
Pulse up
Roll up/ v-up combo
Oblique v-up
Leg climbs
Mason twist
Each of these workouts last around one minute long (or 20-30 reps) except mason twist in which you count every other tap on the ground until 50.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 17, 2014, 06:04:11 PM
Only did some rolls today.
I will do todays Apk WOD tomorrow
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 20, 2014, 05:15:56 PM
Ran a 5k race
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 06, 2014, 03:47:07 PM
Wow, I haven't posted in a few weeks. :-[
Okay. I did ab ripper 4 times
ran around 20 miles.
Parkour season is coming to an end for me( I live in Minnesota) so It is becoming easier to practice indoors or do some small training workouts, which I can't do because of shin splints.
I actually haven't been doing that good these past few weeks.
That's it I will try to keep a daily or atleast weekly training log going.
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 07, 2014, 07:49:40 AM
Sorry to hear things aren't going great. Push through, dude. I've been through a few injuries that took me out for long periods of time. I only just trained for the first time in 3 weeks after damaging the internal rotator of my hip badly. I know how much it sucks, but give your injury time to heal and do what you can in the mean time. Work on your pull ups and dips, handstands, l sits, and whatever else. Especially during the long cold winter. If you take care of your body you'll always improve, even if you have ups and downs.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 07, 2014, 10:04:07 AM
Thanks for the encouragement.

I'm going through the forums, talking to my coaches, and doing some light research on some workouts and routines i can do this winter.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 07, 2014, 04:37:25 PM
Didn't do anything, I decided to try to heal and rest as much as possible, because I have sections tomorrow for cross country.
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 07, 2014, 04:42:17 PM
Good plan dude. Coming back to parkour after some serious strength training is an awesome thing. You'll hit so many things you didn't think you could before.

If you need any more help picking a workout let me know!
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 08, 2014, 04:36:15 PM
Today was my sections race. I ran a 5k and got 20:30ish
I placed 20th out of like 60-80 people.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 09, 2014, 03:39:17 PM
Today I ran 5 miles and di ab ripper
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 10, 2014, 04:05:51 PM
Nothing today, I just installed a sliding door in a house.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 11, 2014, 11:49:32 AM
Today I did 6(six) 800 meter race pace/sprinting runs
I'm also going to start doing some research to for my workout plan this winter. Any recommended sites?
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 11, 2014, 12:55:55 PM
Are you thinking weight or bodyweight? Or a mix? Also what are your goals?
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 11, 2014, 04:03:16 PM
Bodyweight. I want to be able to improve my overall flexibility and strength. I will think my goals over and compile a list soon though.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 12, 2014, 03:46:25 PM
http://www.youtube.com/watch?v=h-rrMMMd-W8
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 12, 2014, 05:02:03 PM
                                                                                                 
SHORT TERM GOALS

LONG TERM GOALS
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 12, 2014, 06:13:03 PM
Bodyweight. I want to be able to improve my overall flexibility and strength. I will think my goals over and compile a list soon though.

Alright I'll list a few resources that should help you out.

You've probably already seen this, but http://www.reddit.com/r/bodyweightfitness/wiki/faq answers so many questions and has routines listed.
Here's their training guide. Maybe even more informative http://www.reddit.com/r/bodyweightfitness/wiki/training_guide At the bottom they list multiple bodyweight programs with a small explanation and usually pros and cons of each. Very insightful.
If you haven't read anything by Steven Low, he used to be a really active member here and started a site called eatmoveimprove.com. Tons of good articles, many relevant to bodyweight and other interesting topics. His stuff is what first got me learning about all this. He has probably the most extensive book regarding bodyweight fitness titled "Overcoming Gravity". It's pretty costly and you can find a lot important things other places, but that's an option for you. It's worth mentioning that OG is sort of about creating your own routine (the reddit routine is based off principles from the book).
There's also Antranik's routine http://antranik.org/bodyweight-training/ which is pretty well into intermediate territory, so I wouldn't recommend it if you don't have a good base of strength already.
For possibly the most rigid program (though I haven't been able to read it, I've only been able to get secondhand reports) Coach Sommer's Foundation series is supposed to be very comprehensive and effective, though some critique how slowly he handles progression. It also starts with a lot of endurance elements like long hollow body holds which some argue aren't entirely necessary, but it depends on what you're after. The big plus is that there's a ton of very strict mobility requirements as well that are outlined and progressed. Unfortunately these books are also pricey.

For bodyweight strength those resources as pretty much as good as it gets and most are excellent. A lot of the information I post here in the general fitness section is, as you can see, based off things I've learned from these places and others. Pick any routine and stick with it and you're golden. Even if it's your own.

Alright so about mobility..I'll give you some quick (not fully comprehensive) resources and hit it joint by joint.

Shoulders:
Face pulls (https://www.youtube.com/watch?v=HSoHeSjvIdY) are great for healthy shoulders and upper back musculature. Also posture. Sorry for the language in the video, personally I like less formal instruction. Not bodyweight but worth including.
Shoulder dislocates (https://www.youtube.com/watch?v=hEPlDmu5pBk). Hugely benefical. Can't recommend enough. Fixed some shoulder issues, shot my mobility up, led to much cleaner pull ups, muscle ups, and other exercises. Progress them slowly.
Also, consistently work on dead hangs (bottom of a bull up, completely relaxed), german hangs (https://www.youtube.com/watch?v=ws086DGCNjk), and chest to wall handstands with straight body, hands as close to wall as possible, 6 inches is good. That combination will do you a ton of good.

Wrists:
https://www.youtube.com/watch?v=mSZWSQSSEjE should cover it for the most part. Will help with strength, too.

Hips:
Full squat (https://www.youtube.com/watch?v=sBQ4Aj9ValM). I link this video constantly. Full squats are one of the absolute best things you can do. Great for hip and ankle mobility, better squatting, better posture, and better landings. If you can't hold this at first hold onto something or hold a weight in front of you until you can.
I also love this video https://www.youtube.com/watch?v=lZRIo09fPNw

Ankles are pretty well covered by full squats. Also do ankle circles, duck walks, and a good calf stretch is to put your foot on a wall and lean your weight forward, moving your knee over the foot.

Hope you find all of this useful!
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 13, 2014, 04:49:44 PM
This is incredibly useful. It is a lot to digest though so it will be a few days before i will post my training regime. Thanks so much, hopefully by next year I will have a substantial increase in strength, flexibility, and endurance.

once again thanks so much this is exactly what I was wanting.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 13, 2014, 04:50:31 PM
i did a light 3 mile run and yoga.
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 13, 2014, 06:43:28 PM
Awesome, good to hear! One more thing. Don't worry about having the perfect or best program. The most important thing is to just start and see how it works for you. A sub optimal program that you give 100% is better than a great program that you hate and half-ass. If you get the basic principles right (consistency, frequency, and keep making things harder in some way) you will get results, period. You can always adjust as things progress, just try not to switch your program at every little thing.

And there's no "hope" here. Put in the work, and I promise you'll get the results.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 14, 2014, 10:07:52 AM
I'm considering buying this.

http://store.americanparkour.com/collections/gear/Band_Training_Kits
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 14, 2014, 11:41:24 AM
Any particular reason?
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 14, 2014, 05:30:02 PM
just saw some of the apk videos and also saw similar equipment in some of the workout vids.

I dont really have the money right now anyways, so no.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 14, 2014, 05:31:31 PM
Today i ran a 5k.

Day 2 of taking cold showers. I did some research and found out that they are beneficial to you. (more so than hot water showers)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 15, 2014, 05:53:19 PM
Nothing in terms of workouts.

Day 3 of cold showers. I won't be able to fill out my training log Thursday-through Saturday.
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on October 15, 2014, 08:14:23 PM
Cold showers feel awesome.

Bands can be useful but there's not much they can do aside from maybe some mobility work that you can't accomplish otherwise. Especially for things like levers, you can just use normal progressions.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 19, 2014, 11:04:28 AM
I was actually at my grandparents house so I did nothing but eat and sleep(yay!)
however my cold shower streak endures bringing me to day 7. I will go two weeks and then stop counting my cold showers
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 21, 2014, 05:14:04 PM
yesterday I had a car ride=nothing
Today I did:
8 laps around a soccer field
on the short sides of the field i would jog and on the longer parts go to a race pace and accelerate.
Yoga.
Cold shower day 9.
Title: Re: Sebastian's Training Journal.
Post by: Caleb The Traceur on October 22, 2014, 05:31:26 PM
Keep up the good work.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 22, 2014, 06:10:00 PM
Had to keep it easy today because I have a race tomorrow. I basically just played.
Cold shower day 10

Thanks caleb, you can change your username if you want.
Title: Re: Sebastian's Training Journal.
Post by: Caleb The Traceur on October 23, 2014, 03:54:53 AM
Good Training Journal Sebastian keep at it.
Title: Re: Sebastian's Training Journal.
Post by: Caleb The Traceur on October 23, 2014, 03:56:05 AM
Nice workout regiment.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 26, 2014, 08:07:44 AM
Day 14 of cold showers.
Yesterday and the day before that i did parkour but yesterday was the day that was best.
Yesterday
This was a very fun and productive day and I am also sore
Title: Re: Sebastian's Training Journal.
Post by: C.Bourque on October 26, 2014, 03:48:20 PM
What kind of game was Magic? Cards? :o
Also, grats on the wallrun!
But umm... can I ask, how'd you fall through a roof? XD
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 26, 2014, 04:07:16 PM
not magic the gathering(although i play that)
This is magic.
One person is "it"
everyone else goes onto the playground(like the actuall metal.
the person who is 'it' keeps their eyes shut and walks onto the playground equipment and tries to find and touch someone.
if the person who is "it" thinks someone is running on the ground they can say "Magic!" and if someone was on the ground they are now it.

Thanks!

About the roof, I had climbed onto a roof(think of a 2 story building with one of the walls ripped out) and tried to see if i could jump across the alley onto a higher buildingwhile i was running my foot fell through and went up to my mid thigh. i of course hauled balls out of there
Title: Re: Sebastian's Training Journal.
Post by: C.Bourque on October 26, 2014, 05:18:32 PM
MTG is epic :D Selesnya ftw..
But I guess that other game sounds pretty cool too xP

Ouuuchhh.. We don't have any abandoned buildings around here or even 2 story buildings. Not much scaling to do, unfortunately... I always wanted to go up a 2-3 story building. No stairs, of course.. That'd take all of the fun out of it right?
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 27, 2014, 02:56:07 AM
it's interesting how we build buildings especially older ones, it's like they were made for climbing
Title: Re: Sebastian's Training Journal.
Post by: C.Bourque on October 27, 2014, 05:56:23 AM
lol, I want to explore one of those abandoned factories like they did in that jam on the front page thing. Might have to wait until one of the plants around here shuts down or something xD
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 27, 2014, 09:49:52 AM
that would be epic
Title: Re: Sebastian's Training Journal.
Post by: C.Bourque on October 28, 2014, 10:47:58 AM
Hooollylyyyy shyyttt have you watched Jesse La Flair and Cory Demeyer's Great Adventures or whatever? The part where they go to the abandoned six flags? That place is only like 50 miles from where I live o-o
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 28, 2014, 11:50:38 AM
haha, you have to go there
Title: Re: Sebastian's Training Journal.
Post by: C.Bourque on October 28, 2014, 06:05:55 PM
One day, one day soon... That'd make an epic jam if I could organize one, but I don't think the police would appreciate it..
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 29, 2014, 03:23:42 AM
Haven't done anything because this is the last week of 1st quarter for school so i have a lot of home work
Title: Re: Sebastian's Training Journal.
Post by: C.Bourque on October 29, 2014, 02:31:09 PM
eghh.. homework is horrible.. My spanish teacher gives us like 3 projects every week and that's hardly an exaggeration..
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on November 02, 2014, 04:44:14 PM
Did some light parkour tonight. Mainly worked on flow
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on November 25, 2014, 04:46:32 PM
I haven't been updating because of school, But I have been working out! I joined cross country skiing and get some of the hardest workouts I have ever done during my school week and sometimes on saturdays. This wednesday or thursday I will be able to update my journal.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 09, 2014, 03:06:08 PM
IThis wednesday or thursday I will be able to update my journal.
obviously I lied lol.
I have been doing tons of skiing workouts(that usually means core and running)
Today I went to a ski meet and practiced skiing. I fell innumerable times ( more than everyone else on my team together and probably more) I broke a ski, a pole, and my body. Tomorrow I will be PLENTY sore.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 10, 2014, 11:30:35 AM
Rest Day. Might work on some upper body at home though.
The ten foot wall run thing. I can do it consistently now! In November I ran straight up to it and scaled it the first try.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 10, 2014, 04:14:41 PM
APK workout of the day 8) + tricep dips on edge of bed frame.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 11, 2014, 04:30:32 PM
had a 30 minute run. Did hill workouts with ski poles. might go do parkour tomorrow
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 13, 2014, 11:28:01 PM
On Friday i did some vaults and cartwheels with local traceurs. then went inside and did a couple rolls and stuff
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2015, 10:04:40 AM
Okay wow.
Alright. I have done my skiing workouts all through my break. a few days ago lifted weights n' stuff.
about a week ago did parkour around town. yesterday tried various different pushups that murdered my arms and also did precisions in my room.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2015, 10:06:07 AM
SHORT TERM GOALS
==COMPLETED==


LONG TERM GOALS
[/list]
Title: Re: Sebastian's Training Journal.
Post by: Dick Stapleton on January 04, 2015, 11:18:48 AM
Have you started working towards handstands? If not, do a quick wrist warm up and then get into a stomach to wall handstand right now. Try to get hands close to the wall, 6-12 inches is good. Push your shoulders as high above your head as you can, try to cover your ears with your shoulders. Straighten out your back, squeeze legs together, point toes, hold as long as you can. Do this today, tomorrow, and every day. Try it away from the wall here and there. Boom, handstand goal accomplished.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2015, 05:49:17 PM
thanks Dick.
today worked on handstands and precisions in my room 8)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2015, 05:54:33 PM
Update on my 8-foot precision! I can now do a 6-foot precision
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 06, 2015, 06:42:42 PM
been working on hands stands
full squats
played marker game and worked upper body at ski practice
did some backwards rolls
precisions
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 26, 2015, 04:57:33 PM
Ab ripper consists of the following exercises:
In and out
Seated bicycle
Seated crunchy frogs
Wide leg sit ups
Fifer scissors
Hip rock n raise
Pulse up
Roll up/ v-up combo
Oblique v-up
Leg climbs
Mason twist
Each of these workouts last around one minute long (or 20-30 reps) except mason twist in which you count every other tap on the ground until 50.

So basically at least twice a week ever since I stopped updating has been ab ripper.
I have also gone on about 1-4 mile runs nearly every weekday in the period I have not updated.
I have been practicing handstands and left handed single handed pushups. I have also been working on pistol squats although this is more recent.
Today I did ab ripper and APK WOD 1-22-15 today. I substituted the L-sits for crunches. This was a very hard workout and easily replaces ab ripper. At the end of my Tabata workout I did mason twist with legs fully extended for 1-minute.



UPDATE
Just did 10....10 one handed left handed push ups. My legs were about 8 inches farther than my shoulders on both sides! Just completed a goal!
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 26, 2015, 04:59:01 PM
was also listening to this w/ workout.http://www.youtube.com/watch?v=GujVa96SRvU
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 27, 2015, 05:56:39 PM
Tabata push-ups. Handstands
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 28, 2015, 06:56:06 PM
gym night with my youth group. I worked on wallruns, wallclimbs, tic-tacs, cartwheels, and rolls. Me and a fellow traceur taught some of the people there the basics of parkour.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 29, 2015, 08:15:53 PM
ab ripper
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 09, 2015, 06:03:39 PM
skied? skeed? skiied? ??? ??? I don't know? about 6-7k
APK WOD
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 11, 2015, 09:22:53 AM
sick, so I can't really do anything.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 12, 2015, 07:05:59 PM
still don't feel well
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 13, 2015, 01:40:44 PM
Did parkour today. Worked on wall climbs and and did another 11-12 foot wall climb. Helped shoot a video for a friend that had several light parkour chases scenes.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on April 08, 2015, 03:58:22 AM
went Fight or Flight academy about a week ago. It was amazing and I learned tons! I can now do reverse vaults, dash vaults, front flips (into a porta pit, im not confidant enough to do them on hard ground yet), and how to do a sideflip but I actually can't execute one yet. I am way stronger and will definitely be going back.                  Parkour in Two Harbors is getting bigger yesterday i met a traceur that was new to the art so I invited him to one of our training meets this Saturday
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on April 13, 2015, 05:29:23 PM
practiced all sorts of vaults and wallruns Saturday and Sunday and specifically worked on dash vaults and reverse vaults. Also went for a swim in 30º-40ºF Lake Superior water.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on April 15, 2015, 01:20:07 AM
practiced frontflips and sideflips yesterday
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on April 20, 2015, 04:05:34 PM
saturday we went tracing. Did the usual, cat grabs,
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on April 28, 2015, 02:36:50 AM
Did a weekend of parkour. Training front flips on ground now
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on May 09, 2015, 12:51:38 PM
I have been training flips, dive rolls, advanced rolls, 11 foot wallruns, flow, etc. The parkour group here in two Harbors is getting bigger and we are getting better with our training. I plan to start doing side flips and ab ripper again.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on May 09, 2015, 12:56:50 PM
http://www.youtube.com/watch?v=rYDR02GYC3M
Title: Re: Sebastian's Training Journal.
Post by: Thrasher_funday on May 09, 2015, 02:28:01 PM
Sick vid bra
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on May 16, 2015, 11:54:49 AM
Did ab ripper, side flips, front flips, 11 1/2 foot wall runs, dive rolls, etc.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on May 27, 2015, 12:36:58 PM
I have been doing flips(sideflips and frontflips)--also off of high ground-- im going to make an official bodyweight workout for myself soon as well. Handstands, precisions.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on June 19, 2015, 06:07:54 PM
Ab ripper
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on June 22, 2015, 02:30:00 PM
ab ripper
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on July 07, 2015, 01:06:52 PM
flips kong vaults, dashes
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on August 10, 2015, 07:23:01 AM
For the past several fortnights I have done nothing. I have tried to go outside at least once a day and practice rolls or something but overall no physical activity. I'm back at home after a long "vacation" and plan to get back into doing parkour everyday. Perhaps a 365 days of parkour in the future?
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on August 15, 2015, 05:09:20 PM
have been doing parkour a lot, nearly every day since my return. We had a jam in Duluth which was great, I was so sore after wards. I have making the most of the few weeks of summer before school I have left and Hope to maintain this level of activity during "school"
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 02, 2015, 04:59:02 AM
Hey guys I'm still alive!  I have been doing parkour every day for a long time now. I have been practicing everything I know in order to get better. I'm also getting a lot stronger and faster. The one thing that bothers me is my wall-run height has decreased, this seriously bothers me.Anyways here is our latest video, enjoy.
http://www.youtube.com/watch?v=bLOBTIzHZSU
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 07, 2015, 07:27:00 AM
http://www.youtube.com/watch?v=-9q2pDdxOlM
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 08, 2015, 07:43:50 AM
my new daily workout ;Dhttp://www.youtube.com/watch?v=41N6bKO-NVI
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 14, 2015, 11:42:55 AM
A couple days ago we went to Duluth. We did a ton of training and im still sore
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 23, 2015, 05:08:29 AM
http://www.youtube.com/watch?v=7bcmvKGM-ao
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 29, 2015, 05:38:21 AM
http://www.youtube.com/watch?v=IPPj7Tk2qbA
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on October 06, 2015, 05:59:56 AM
Haven't been doing much. I probably should change that.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on November 03, 2015, 02:30:45 PM
So I have been doing push-ups almost every morning. I also go out and and climb up the wooden ladder to the clubhouse ;D every morning. I think I'm going to start the Anatranik body weight plan. I also did my first side-flip about 3 days ago. I just need to get school back in hand and then I will be able to focus more on parkour! (and my training journal)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on November 12, 2015, 07:14:00 AM
Did my first sideflip a couple days ago :D
Title: Re: Sebastian's Training Journal.
Post by: Raiddinn on November 13, 2015, 06:38:42 AM
Grats
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on November 13, 2015, 06:43:21 AM
Woohoo! Thanks.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 19, 2015, 02:12:12 PM
Push ups for the past two mornings did about 15-20 both times.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 23, 2015, 09:12:57 AM
Went to a gym. Did lots of work all over. Did a sideflip, kongs, table spin.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 26, 2015, 04:34:28 PM
Alright. I am going to reevaluate my goals now that I know what I can realistically achieve in certain time periods.

Short Term


Long Term


Goals w/ no time frame

I will add more goals as life progresses but for now this is what I have. I put little * by some of my goals. I put those as indicators so I know to not do those until I reach a previous goal. It is a way of making sure I'm not putting too much on my plate at once.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 27, 2015, 12:53:03 PM
Push Up workout
10 Standard
5 Diamond
10 Wide
5 Diamond
5 Standard

Pull Up workout
5 Pull Ups
5 Chin Ups
5 Wide Grip
5 Commando

I will add more as I do more research, but this is what I will be doing when I say that I did one of these workouts.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 27, 2015, 03:44:00 PM
Push Up workout
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 28, 2015, 08:10:43 PM
Push up wrkt
Pull up wrkt x2
10 220lbs leg thingies
5 240 lbs leg thingies
10ish (negative?) Weighted sit ups (I will get weight later)
Some dips
Some vaults
Ran 1/2 mile
Walked 4 miles.
 
I have been forgetting to record my daily walks. For the past few weeks I have been walking 4+ miles everyday and at least once a week I go on 10+ mile walks.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on December 29, 2015, 01:23:43 PM
2 mile run.
I did a pretty cool crossfit routine today. It went like this-
10 Standard Push Ups
20 Crunches
10 Wide Push Ups
20 Crunches
10 Diamond Push Ups
20 Crunches
That is one Set.
I did only one set.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 01, 2016, 01:25:02 PM
I have taken a couple rest days. Tonight I will be training a ton though.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2016, 04:49:57 AM
So on the 31st through 2nd I kinda...well...partied :P.   AS such I was very tired but I did manage to get a bit o' training in.

31st-nothing but some rolls
1st-Forward and back rolls...I think kinda hard to remember
2nd-I played in the snow. Did dash and kong vaults and konged and rolled on and off on a stage. Also played a good game of dodgeball at 3 in the morning.Did some pullups and that was about it.
3rd-Today was recovery from past 3 days. I didn't treat it like a recovery day lol. Woke up at 5:30 Went to Bodies at 7:10 p.m.

What I did at Bodies- Only a couple of each pull up in my pull up workout-really hard
-An easy 1/2 mile run
-weighted negative sit ups.-form was bad so I quit
-200 lbs leg press x7, 240lbs x5 , 280 lbs x5
-Bench Pressed 95 lbs 10 times
-tried weighted negative sit ups again and failed
-bench pressed 95 lbs 6 times
-20 weighted crunches about 30 lbs on chest
-bench press 95lbs x5
-15 weighted crunches
-bench press 95 lbs x5
-10 weighted crunches
-bench press 95lbs 4 times
-10 weighted crunches
-After that I went over to the pull up bar. I did 9 old fashioned pull ups. The first 2 were awfully super hard. You can imagine the next 7.
-did the dumb bell thing where I have half my body on the bench and bring the dumb bell to my shoulder, like starting a lawn mower. Both sides 30 lbs x10
-Russian Twists with 20 lbs weight x40 (counting each tap)
-Sauna
-Cold shower
-bed

I also did a little precision work at the beginning of the gym.

I am going to defeat the 365 days of parkour challenge ==>https://www.facebook.com/groups/479935082217039/480731445470736/?notif_t=group_activity (https://www.facebook.com/groups/479935082217039/480731445470736/?notif_t=group_activity)
So far I'm so good

peace.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2016, 09:13:23 AM
This will probably be a rest day. I'm super sore. To continue my 365 days of parkour I will go over all my vaults on both sides and do a ab workout.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 04, 2016, 06:13:42 PM
Day 4 of 365
So I did all my vaults on both hands. The ab workout will have to wait for tomorrow morning.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 05, 2016, 04:41:09 AM
So I find it way easier to motivate myself If I pre-plan what I am going to do.
TODAY'S GOALS
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 05, 2016, 09:50:39 PM
I was really tired today. All I managed to do was some vaults at work and some jumps up stairs. I also did 40 crunches
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 06, 2016, 08:22:27 PM
Today started off pretty weird. I woke up pretty late and as a result I didn't do my normal stretches n' stuff. I was sitting down and moved my head to far back and got a really bad cramp. I can't move me head too much without pain so I just did little tiny precisions. I focused mainly on landing quietly. 6/365
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 07, 2016, 06:14:01 AM
TODAY'S GOALS
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 07, 2016, 07:54:13 PM
No ab workout but I did some vaults and rolls along with a mobility stretch
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 08, 2016, 09:27:18 PM
Went to the gym. I completely obliterated my arms for the workout. Did a half mile run, stretching, and worked a bit on kip ups
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 10, 2016, 10:31:55 AM
Went to the gym yesterday. I did a pretty easy workout. I mainly worked on my upper body and some legs. A little bit of abs and QM. After that I saunaed and took a shower. I'm pretty sore today and I will be taking it easy. To keep my 365 days of parkour going I'm going to be doing QM today and probably tomorrow, so my body can get ample rest.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 14, 2016, 08:26:52 AM
I have been doing QM everyday along with some random vaults whenever I can. 14/365
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 16, 2016, 06:05:35 PM
More random stuff, mainly QM and vaults/rolls when I can. 16/365
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 16, 2016, 06:10:05 PM
Short Term


Long Term
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 19, 2016, 07:45:45 PM
I have been doing mobility stretches mainly. I work a vault or two in when I can and also rolls.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on January 20, 2016, 07:49:43 PM
I went indoor rock climbing at Vertical Endeavors. I climbed and bouldered until I couldn't anymore. I also did QM, rolls (forward and back), precisions, and climb ups.20/365
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 04, 2016, 03:28:36 PM
Went and delivered Feiyues to some traceurs in town today and got a nice 3 mile walk in. Went indoor rock climbing and bouldering at Vertical Endeavors yesterday. The day before yesterday I worked on some vaults and did a bit of QM.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 09, 2016, 01:13:38 PM
I have, once again, been training whenever I can at work. I mainly work in the back so I have time to do vaults, precisions, pull ups, stretches etc. School is getting in the way mainly because I'm too lazy to do it :P ::) I have been doing some sort of movement everyday, whether it be through stretching or legitimate parkour training. I recently did a climb up thing into a loft in a garage. I did it lighting quick! I have been working on my strength and it is nice to see it pay off with the ease I got into the loft.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 12, 2016, 09:42:48 PM
More random stuff whenever it fits! I have these cheap rubber tube workout thingies that I have been using to do different stretches and conditioning.
Title: Re: Sebastian's Training Journal.
Post by: Odzic on February 14, 2016, 11:30:16 AM
Nice journal. Enjoy reading it :)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 25, 2016, 07:58:35 PM
Nice journal. Enjoy reading it :)
Thanks man! I hope to start making this more fun to read this summer!


I haven't posted recently but that doesn't mean I haven't been training. I went to gym night yesterday with my youth group, worked on vaults, tried a sideflip and "landed", then played some soccer. I also was handcuffed.

Today I went outside and trained precisions and and pullup stuff.

Everytime I go to work I make sure to throw some vaults, and now, wallruns in.

I also have been scrabbling together some training footage to make a training vid for the month of February. I'm gonna start making it a monthly thing.

Peace! 8)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 07, 2016, 08:24:11 AM
Yesterday I did parkour, brought a bunch of new people with who were interested in starting. I myself am actually sore today, because of the training I did yesterday (mainly lots of climbing and vaults) 67/365
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 11, 2016, 06:58:06 PM
I did parkour today, A bunch of vaults and wall runs. Taught a bunch of newcomers the basics as well. I need to work on form for my wallruns 71/365   :-*
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 12, 2016, 05:37:01 PM
Today was more of a rest day. I did some vaults accompanied with some stretching. Yesterday I went on a 5 mile walk.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 23, 2016, 06:06:24 PM
I have been doing some form of training everyday except the past 2 days. The reason? Sickness. However besides that all is well. I went training the other day and was super surprised with how much my body has improved from last year. I literally floated up a 13 foot wall with no problem whatsoever. I also been ever improving on my vaults and rolls n' stuff, lots of climbing recently also.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on April 19, 2016, 05:03:02 AM
So most days I do may basic workout, 30 standard pushups, 50 raised leg situps, 25-30 oblique v-ups on both sides, 10 pushups of anykind. I did a really good sideflip the other day, probably my best ever. I actually landed nearly perfect, with the help of my friend who gave me some tips. I have been practicing parkour everyday for the past while. Especially this past weekend.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on June 03, 2016, 04:41:22 AM
I'm gonna start updating daily or at least every other day again. I have recently been considering picking back up the Antranik (http://antranik.org/) workout plan again. I have been working out and doing parkour frequently these past few weeks.

I went to the gym and did the 10-8-6 bench press routine. I can also successfully bench press my weight of 145 lbs. I have been bouldering and running more often and still do lots of push ups.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on June 20, 2016, 07:54:23 AM
Once again it has been awhile! And of course a lot has happened. For a quick overview: I'm learning the butterfly kick, I have been conditioning my body by running, parkour training has began to lull, I'm getting a haircut, etc.

A friend has taught me the basics of the butterfly kick, enough that I can carry on on my own. I'm having problems with keeping my chest down and head up, I'm getting plenty of rotation though.

Running: Just a few miles every other day.

Parkour training has nearly stopped...not good. Mainly just because I work at a Christian camp during the summer and it is very hard to find the strength and energy to train when I do have free time. I'm gonna start dedicating about 10 minutes every morning (to parkour) and just add it on to my morning routine so I can pick training up again.

Some quick monthly goals

1.Strengthen forearms
2.Practice b-kick
3.20 full pull-ups.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 03, 2016, 06:29:58 PM
Precision training
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 06, 2016, 09:25:21 AM
More precision training, I created a pair of precision trainers and have been using them a ton ever since. I can already see massive improvements to my technique and form. Other than that I have been lax with working out.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 07, 2016, 02:30:01 PM
10 push ups
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on September 12, 2016, 05:32:36 PM
I'm going To Fight or Flight this Wednesday and maybe Friday. Gonna get some good training time in.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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 (https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)

http://www.youtube.com/watch?v=VpobvFPR6hQ

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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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 (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 (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 (https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine)
Recommended Routine Video https://www.youtube.com/watch?v=VpobvFPR6hQ&feature=youtu.be (https://www.youtube.com/watch?v=VpobvFPR6hQ&feature=youtu.be)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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)
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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!
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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!
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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!
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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...
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on February 23, 2017, 08:52:09 PM
http://www.youtube.com/watch?v=fZHZb2PlcTQ
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 07, 2017, 04:49:17 PM
Day 54

Hit the gym. Focused on legs.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon 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.
Title: Re: Sebastian's Training Journal.
Post by: SebastianCannon on March 14, 2017, 10:37:28 AM
61/365 was yesterday I chopped wood. Did pullups and pushups + stretching