American Parkour Forum

Fitness and Training => Training Journals => Topic started by: Mwyant01 on May 04, 2008, 08:49:37 PM

Title: Mike Wyant
Post by: Mwyant01 on May 04, 2008, 08:49:37 PM
Michael Wyant
   Age: 18
   Status: Highschool Student/Grill cook
   Housing: 1 Bedroom studio apartment (Independent Teen)
   Weight: 185
   Fitness: Contemporary Dancer/ Rugby

I wont say I’m new to parkour. Infact I used to have a training journal here under gaius marius. But since I started training in general I had forgotten my purpose. I think im ready to step up and start all out training again. I’m also going to work on the mental aspect of parkour since this is what makes parkour what it is.

It’s 11:45 PST after work and im off to start some basic movement. Starting with some basic QM and working on leaps and rolls for dance.

I wont go into today’s meals as I ate twice and both of which were unhealthy. Tomorrow (Monday) I plan on eating 43g of brown sugar oatmeal with 1 piece of whole wheat toast for breakfast, A medium sized salad with no dressing (call me weird but I just hate dressings of any kind) with some vitamin water (the anti-oxidant kind), and for dinner 8 oz of chicken on a bed of white rice with a small portion of corn and carrots.
Title: Re: Mike Wyant
Post by: Mwyant01 on May 05, 2008, 06:51:54 AM
Monday morning (early am) from 12 am - 1 am ran random laps around my block, QMed the length of my street, rail walks.

1-2am Stretched Felt really good! Touched nose to knee for the first time.

Slept till 7:30

ran .5 Mile of the 1 mile to school. walked/jogged the rest.

B: Oatmeal, .5 liter water, .6 liter vitamin water - XXX
L: School lunch (Chicken taco, dry salad, carrots, pint of milk, 2 apples)
D:(at work) Patty melt, with water.

I did QM sprints (if thats what you can call it) with a friend of mine at school up and down stairs and across our parking lot. Afterwards my hips hurt and standing for 7 hours at work didnt help. The rest of the night is for rest.
Title: Re: Mike Wyant
Post by: David Glass on May 05, 2008, 02:13:01 PM
I kind of dislike dressing too.

Just add salt and olive oil. That does it for me.

What are your objectives?
Title: Re: Mike Wyant
Post by: Mwyant01 on May 05, 2008, 08:07:53 PM
Thanks! Ill have to ask if they have olive oil (our school is not allowed to use salt, Thank you mike huckabee... >:( )

OBJECTIVES:
     -Gain more personal confidence
     -Increase Flexibility
     -Increase running endurance
     -Increase from 40 pushups in one pass to 50
     -Increase from 50 situps to 60
Title: Re: Mike Wyant
Post by: Mwyant01 on May 06, 2008, 10:03:48 AM
5/6/08

Woke up today after getting good rest and walked to school. (backpack kept me from running)
I dont have to work tonight so i plan on doing something when i get home.

Got home and didnt have wireless (i piggy back) But im at school now and do so Tuesday i did the apk warmup with a friend from school and he wants to start training with me. He was too tired for the workout so we just did some random kongs and rolls.
Title: Re: Mike Wyant
Post by: David Glass on May 07, 2008, 10:59:47 AM
5/6/08

Woke up today after getting good rest and walked to school. (backpack kept me from running)

Shhhh.... Don't let anyone in our armed forces hear you say that  :-Sarcasm
Title: Re: Mike Wyant
Post by: Mwyant01 on May 08, 2008, 11:10:18 AM
5/6/08

Woke up today after getting good rest and walked to school. (backpack kept me from running)

Shhhh.... Don't let anyone in our armed forces hear you say that  :-Sarcasm

Well my brother is in the marine corps. Its because my backpack as two broken straps that i've jury rigged
Title: Re: Mike Wyant
Post by: Mwyant01 on May 08, 2008, 11:16:19 AM
Yesterday: was a rest day alothough i had to stand for 8 hours [went ahead and stood on one foot or the other most of the night] at work

Today: Got Too much rest and slept through my alarm didnt get to school till 2:00pm. My dance company teacher is going to help me with parkour (as far as workouts and stretches) so today im going to do the warmup with no substitutes and attempt the work out.

Dance Company: Hard Ballet Training on Barre, The APK Warmup / various jumps, and QM

B:Oatmeal
L:n/a
D:Sub sandwhich
Title: Re: Mike Wyant
Post by: Mwyant01 on May 09, 2008, 06:15:13 AM
Friday 5/9/08

Last night i walked to the store and bought healthy groceries. The one thing i forgot was that i dont have a vehicle. The other mistake i made was i went to the wal-mart on the opposite side of town for more exercise. Any I got out of the store with about 8 full bags of groceries >= $90, including milk, bottled tea, and gatorade... It turns out im not as strong as i thought i was and had to ditch my groceris behind a sign in the worst part of town... so i ran to my moms house and actually got a chance to use parkour to get there the fastest. Least to say my mom wasnt happy...

Got home and decided to portion out my groceries so i knowk what im eating instead of eating randomly.

Breakfasts Oatmeal, CornFlakes.
Lunches: Nut Mix: 1/3 a cup of almonds 3/4 cup peanuts, ~15 MINI fat free pretzels.
             Sandwhich: 6 inch sourdough loaf with two slices of solami(spelling) two slices of cheeze, and a pickle slice. All cut in half.
             Gatorade
Dinner: 8oz steak with corn on the cob, Green tea/ 8oz chicken breast with mashed potatoes

Walked to school, but today is the school dance so i may or maynot get in any excersise as i may go to my girlfriends. Although i may still get some exercise  ::)

B:Oat Meal
L:Lunch Portion
D:
Title: Re: Mike Wyant
Post by: Mwyant01 on May 11, 2008, 08:57:57 AM
Saturday May 10, 2008

B:cheez-its
L: 1/3 lb stk with 1potato and corn
D:EEEEK!!!!!!!!!!!

APK warm up: Yes

WOD:NO

Replacement: Precision, kong, and lazy vault training.

I had the dance last night and went to my girlfriend, Serenity’s, house. I fell right asleep as I was exausted. Woke up around one and got home around 2:30. I’m sore all over especially around my neck and shoulders. I held a hand stand for 40 seconds last night.

It is really windy tonight and there are tornado warnings so I came inside when the sirens when off :/ No tornado tho.
Title: Re: Mike Wyant
Post by: Mwyant01 on May 11, 2008, 07:56:12 PM
Sunday 5/11/08

Mothers day today.

For some reason i cant seem to keep my breath while running so i walked/powerwalked to the skate park at about 9:00pm when all the skaters leave. I jogged and did the apk warmup. After that i went ahead and continued working on push ups for strength. I found that i could do more if i took a certain mindset. 1 for my girlfriend serenity, 1 for APK, and  1 for myself. So i would count like this 111 222 333 444 555 666 777 888 999 10 10 10. so this is how my push up reps went. My brother is a marine and when we used to work out together he would always go One more me, One for the Corps, Two for Me ... etc.

Pushups: 30, 30, 20 (knocked out the apk ones sorries!)
Elevated pushups: (feet even with head) 30, 20. (double the distance from the ground) 10, 10
Russian twists: 30,10 (need to work on core)
Squats:30, 30, 30
Squats elevated: 30 R, 30 L (one legged / left ones were harder to do)

After all this i did a handstand on a funbox, Worked on lazy vaults, monkey vaults etc. Worked on Qm on rail. can hold it for 30 secs.
On my way home i decided to jump a stair case and roll. I aparently landed on my shoulder hard (no worries) so i plan on running rolls only tommorow. I need to get used to doing them on Concrete.

********************
Goals:
Do 50 pushups in a row again
Jog all the way to the skate park (~1/4 a mile)
Roll on Concrete without it hurting
Start all side specific workouts with left rather than right / work left slightly more.
Find someone to train with.
Teach the Skater kids to clean their own place up, not let a non skater clean it for them.

B:Oatmeal
L:meatloafa, mashed potatoes with skins, corn, with tea
D:dont know yet possibly quick chicken and rice with green tea
Title: Re: Mike Wyant
Post by: David Glass on May 12, 2008, 07:17:19 AM
OK, lets work on those objectives. They are a little 'open-ended', in the sence that it's not specified by when you expect to achieve it. So, here are my comments:


Do 50 pushups in a row again, by end of month
Jog all the way to the skate park (~1/4 a mile) by end of month
Roll on Concrete without it hurting by end of month
Start all side specific workouts with left rather than right / work left slightly more.
Change to:Develop a routine that incorporates equal training to both sides. i.e., perform 20 lazies, 10 on each side, per day

Find someone to train with. This really doesn't depend on you and you have no control over this. You may be setting yourself up for failure, meaning 'mission not accomplished'
Teach the Skater kids to clean their own place up, not let a non skater clean it for them. Hahaha, this is a lifetime objective. There are too many people in this world who just don't get it, or really don't care.

Another comment. You have to switch your diet up a bit. It doesn't look like you really have a diet, in the sense that there is no consistency.

If you want to perform 50 push-ups (endurance + strength), you really need to add more protein. I don't know what your budget is, but eggs are the cheapest and most efficient form of protein.

On every meal, you should be eating either:
Meat, Fish, Chicken, Turkey, Seafood, Eggs

And do NOT forego meals. If anything at all, you should be eating 5 times a day. Try phasing that into your plans.

Title: Re: Mike Wyant
Post by: Nom on May 12, 2008, 09:22:59 AM
I'd say your "Roll on Concrete without it hurting" is an alright goal, but I don't know if I agree with Cpts end of the month timing. Keep in mind that you have time. A lot of it, there isn't any reason to rush. I like his changes to your goals. Remember to apply your conditioning to actual parkour at some point. If you've been working on pullups, transition that into wall-up practice. Then set a goal for a height and number of pullups. One should help the other. (That was an example, I'm not telling you this is what you should be doing.)

Your diet could use some work, that doesn't mean you need to change it instantly. Ease into all this stuff. Abrupt changes generally yield poor longterm results.

Keep truckin' man, we'll be here to help.
Title: Re: Mike Wyant
Post by: David Glass on May 12, 2008, 12:52:22 PM
I'd say your "Roll on Concrete without it hurting" is an alright goal, but I don't know if I agree with Cpts end of the month timing. Keep in mind that you have time. A lot of it, there isn't any reason to rush. I like his changes to your goals. Remember to apply your conditioning to actual parkour at some point. If you've been working on pullups, transition that into wall-up practice. Then set a goal for a height and number of pullups. One should help the other. (That was an example, I'm not telling you this is what you should be doing.)

Your diet could use some work, that doesn't mean you need to change it instantly. Ease into all this stuff. Abrupt changes generally yield poor longterm results.

Keep truckin' man, we'll be here to help.


 :o You disagreeing with me, Nom?  :o The audacity!!!  :-Sarcasm

Seriously, though. By the end of month is maybe a little tight, but goal setting should be time constrained. You could say by the end of the year, because at one point you will have to step up to the plate and declare your success or failure to meet your objectives. This is why I don't say "My objective is to do 15 pull-ups", I say "My objective is to be able to do 15 pull-ups in 30 days". So, time constrained, realistic, and challenging. This is proper goal setting.

If the time frame is too tight, you're setting yourself up for failure, if it's too laxed, you really aren't challenging yourself. I don't know how much pain you're experiencing, but, if you set it for, say, a couple of months, you'll know you have to commit to true practice, and have to develop training towards that end.

So, say you agreed with me, and not Nom  :P, that you could do it by the end of the month. That gives you about 18 days to accomplish this... so how many rolls do you have to do a day to accomplish this? What benchmarks do you want to achieve every 6 days? Maybe after first 6 days you say you should be able to roll on a carpet or a thin matt with no pain... you get the idea

Keep us posted! Oh, and don't go out there and get hurt cause I gave you a crazy timephrame. Listen to your body, and set your timelines according to what seems appropriate to you
Title: Re: Mike Wyant
Post by: Mwyant01 on May 12, 2008, 07:58:49 PM
Thx you guys I plan on doing things by the end of the month. (point to Cpt!, sorry nom) No i can do rolls fine on grass, carpet, matts, hard rubber, hardwood floor, tile, and concrete its just i havent drilled them in a while. Important note to myself is to ALWAYS practice the basics. Well i just got off work (11:00pm here) and im going to take a shower to get all this grease off of me then go and do my workout. Ill update my stuff and reset my goals when i get back!
Title: Re: Mike Wyant
Post by: Mwyant01 on May 12, 2008, 10:49:06 PM
Monday 5/12/08

Got out and walked to skate park. I had just got off the phone with my girlfriend telling her i wouldnt over do myself. Got to the park and cleaned it up a bit. I decided i would implement a breathing exercise while i ran so i walked one lap around the skate park. Breathing in through the nose for the first 2 counts and out the mouth the same amount the second two counts. I jogged a lap around the skate park with no problem that way. I was astonished and decided i would jog another. After this i could have kept going but it is late so i sped up the workout.

Laps around skate park: 2
Push ups: 30 (really sore from yesterday)
Pull ups: 2 (good form) (rest dont count)
Squats: 2x30 (No problem)
Russian twists 2x30 (FELT AWSOME)
Holding QM on rail: 45sec

Tonight was really light but i did a lot of thinking while stretching. I decided to speak my goals out with a firm voice.

*********************8
GOALS

Increase Upper body endurance by:
Doing 50 pushups in a row by June, 12
Doing 10 Wall pullups in a row by June, 12

Increase Lower Body Strength by:
Doing 2 50 rep sets of Squats by June, 12
Running 8 Laps around the skate park without Gasping by June, 12
Doing 100 calf raises in a row by June, 12
High Jump 2'8'' by June, 12 (may be easy)

Increase Cardio output by
Running 8 laps around skate park

Im tired Night all


Title: Re: Mike Wyant
Post by: David Glass on May 13, 2008, 10:59:55 AM
Monday 5/12/08

Got out and walked to skate park. I had just got off the phone with my girlfriend telling her i wouldnt over do myself. Got to the park and cleaned it up a bit. I decided i would implement a breathing exercise while i ran so i walked one lap around the skate park. Breathing in through the nose for the first 2 counts and out the mouth the same amount the second two counts. I jogged a lap around the skate park with no problem that way. I was astonished and decided i would jog another. After this i could have kept going but it is late so i sped up the workout.

Laps around skate park: 2
Push ups: 30 (really sore from yesterday)
Pull ups: 2 (good form) (rest dont count)
Squats: 2x30 (No problem)
Russian twists 2x30 (FELT AWSOME)
Holding QM on rail: 45sec

Tonight was really light but i did a lot of thinking while stretching. I decided to speak my goals out with a firm voice.

*********************8
GOALS

Increase Upper body endurance by:
Doing 50 pushups in a row by June, 12
Doing 10 Wall pullups in a row by June, 12

Increase Lower Body Strength by:
Doing 2 50 rep sets of Squats by June, 12
Running 8 Laps around the skate park without Gasping by June, 12
Doing 100 calf raises in a row by June, 12
High Jump 2'8'' by June, 12 (may be easy)

Increase Cardio output by
Running 8 laps around skate park

Im tired Night all




Good objectives! And they all seem realistic +1, buddy. How long is a lap around the skate park?
Title: Re: Mike Wyant
Post by: Nom on May 13, 2008, 02:54:10 PM
Looking pretty good man, good goals. Have you thought about implementing drills at all? You've definitely got the "workout" stuff down pat, just keep going with it. Don't forget though, it isn't all hard work and no fun; set goals for your parkour too!

How far can you precision jump?
Increase it by a foot per month or something.
<make up drill>

How are your landings from 1'? How are they at 2'?
Increase the height from which you can land properly, with good form by "insert increment of time"
<make up a drill>

How high can your wall-ups go?
Increase the height of wall you can go up by 1' per month.
<make up a drill>

Just make it fun, you can drill this stuff any way you want. Don't limit it to my examples, you may not even want to improve on those things just yet. Maybe you want to work on your monkey vault form or your distance konging; it doesn't matter. :)
Title: Re: Mike Wyant
Post by: David Glass on May 16, 2008, 05:44:51 AM
Was that a cricket I heard?

Sounds like someone needs a little bump!  :-Sarcasm
Title: Re: Mike Wyant
Post by: David Glass on May 16, 2008, 05:47:27 AM
Looking pretty good man, good goals. Have you thought about implementing drills at all? You've definitely got the "workout" stuff down pat, just keep going with it. Don't forget though, it isn't all hard work and no fun; set goals for your parkour too!

How far can you precision jump?
Increase it by a foot per month or something.
<make up drill>

How are your landings from 1'? How are they at 2'?
Increase the height from which you can land properly, with good form by "insert increment of time"
<make up a drill>

How high can your wall-ups go?
Increase the height of wall you can go up by 1' per month.
<make up a drill>

Just make it fun, you can drill this stuff any way you want. Don't limit it to my examples, you may not even want to improve on those things just yet. Maybe you want to work on your monkey vault form or your distance konging; it doesn't matter. :)


I love these goals!

I'll incorporate some of them myself... BTW... haven't done a single wall-up yet... friggin suburbs! Not a decent wall over 9'
Title: Re: Mike Wyant
Post by: Mwyant01 on May 16, 2008, 01:04:27 PM
Thx Cpt, Its been hectic lately. The past couple days all i've managed to do was the apk warmup. Last night i was up to 3 filming a movie for film class. I was the Key Grip so i ended up pushing a festiva 480 ft... (8 takes of a 30 ft space. I also had to push it back to the starting spot.) My legs actually dont feel that bad today. Im supposed to go to my girlfriends tonight. So ill do my apk warmup before work. This weekend things should get alot easier. Next week is a break off of school (year round) so Ill have time to bust my ass.
Title: Re: Mike Wyant
Post by: Samuel96 on May 17, 2008, 09:53:50 AM
     -Gain more personal confidence
     -Increase Flexibility
     -Increase running endurance
bad, make them finite like
     -Increase from 40 pushups in one pass to 50
     -Increase from 50 situps to 60
Title: Re: Mike Wyant
Post by: Mwyant01 on May 17, 2008, 12:08:37 PM
Guys... Important thing to note. I just over came a horrible addiction today... So i was running around as my dwarven hunter jumping off of the highest things i could find when i relized that i should be training for parkour... I imidiatlely shut down WoW and Shift+Deleted it from my computer... MOre to come soon
Title: Re: Mike Wyant
Post by: Mwyant01 on May 18, 2008, 02:23:48 AM
May, 18

Early EARLY morning workout. Started at 1 am. Walked down to Iron man fitness center (open 24 hours) Met a cool guy who is interested in parkour. In fact worked out from 2-4 then talked till 5 about parkour. Anyways heres the workout

Walk/jog to center (2 miles)
Apk Warmup
Roll drills on hardwood did 150 rolls
Pushups: 40
Situps: OMG ok the break down, I did the apk warmup so thats 90 situps, then i did 50 at a -30deg Angle, Then i did 40 with an 8 pound ball on my chest I FELT AMAZING my core is usually my weakes part
Pullups: 3-2-1-1
Tricep Flex (90lb) 10-5-10
QMed to each station
Leg Curled 120lbs 10- 10- 5- 2- 1 last one was failure

Diet was shabby as i fell into old habits today. But will work on that.
Title: Re: Mike Wyant
Post by: Nom on May 18, 2008, 08:27:46 AM
Whoo boy that is early. Seems like a nice workout though, the incorporation of QM was a good idea. The roll drill is great, but aren't you dizzy from 150 rolls? Haha, if not then you've got one hell of an equilibrium :D
Oh I thought of a replacement core exercise for you: Planks. They'll help much more than situps, in fact I'd say you could even drop situps and just substitute planks.

Keep it up man, don't feel too bad about the diet. Just paying attention to it will ensure you eat better than 90% of the populace.
Title: Re: Mike Wyant
Post by: Mwyant01 on May 18, 2008, 08:58:54 AM
Actually i get vertigo easily. lol maybe that is the cause  :-Sarcasm but im actually used to rolling ALOT. I would roll around our dance studio at school in laps and people would watch me and be like wtf. Anyway got to go to work (Noon)
Title: Re: Mike Wyant
Post by: David Glass on May 19, 2008, 11:16:25 AM
     -Gain more personal confidence
     -Increase Flexibility
     -Increase running endurance
bad, make them finite like
     -Increase from 40 pushups in one pass to 50
     -Increase from 50 situps to 60

LOL. +1 LittleNinja. Figure you need some help.

What LittleNinja means is give them time constraints, like go from 40 pushups to 50 in one week. We've been through that already  ;D
Title: Re: Mike Wyant
Post by: David Glass on May 19, 2008, 11:23:39 AM
Actually i get vertigo easily. lol maybe that is the cause  :-Sarcasm but im actually used to rolling ALOT. I would roll around our dance studio at school in laps and people would watch me and be like wtf. Anyway got to go to work (Noon)

Aren't you film guys "Rolling" all the time?... LOL I kill myself!!!... C'mon someone give a +1 for that... you know you are laughing!

Seriously, though, 150 rolls is awesome. As soon as I recover from my injuries, I'll get to rolling myself. Especially after SkyNative's video... kind of gives you a perspective as to why you should drill those rolls
Title: Re: Mike Wyant
Post by: Mwyant01 on May 19, 2008, 08:13:21 PM
+1 to u cpt! OMG GUYS!!!!!!!!!!!!!!!!!!! I AM SOOOO f#ckING HAPPY!!! I just got accepted to henderson state university in arkansas! That makes me the first person in my ENTIRE family to be accepted into a college! Im going to major in physical education and training! Im off to train HARD CORE!
Title: Re: Mike Wyant
Post by: David Glass on May 20, 2008, 06:02:42 AM
WOOOOOOOOOOOOOOOOOOOOOOOOTTTTTTTTTTTTTTTTTT!!!!!!!!!!!!!!!!!!!!!!!!

I can imagine how proud you must be! Don't get too drunk  ;D +1 for your major accomplushment... too bad they don't have a APPLAUD: +__, you'd get a +100 for that major achievement!
Title: Re: Mike Wyant
Post by: Mwyant01 on June 16, 2008, 02:50:49 PM
so yea i feel like a fatty. i got all worried about graduation and dropped my training. Im picking it back up and might be heading out to L.A. for a week. I'll keep you guys posted
Title: Re: Mike Wyant
Post by: Mwyant01 on June 23, 2008, 10:21:47 PM
6/23/08

Breakfast:
1 pack of two cinn. Poptarts
1 16oz glass chocolate milk

Lunch: (at work :()
1 16 count portion of tater tots w/ketchup
1 1/4 lb 100% Cheeze Burger
2 20oz glasses of water
1 20oz glass of coke
1 20oz glass of milk

Dinner: (after workout which was at 11pm)
Taco bell on the way home
2 Cheezy beef burito's
1 medium cup of coke

Workout:

Pullups:8 ; 5,2,1
Pushups: 80 ; 20, 20, 20, 20
Squats: 50 (got bored); 20, 30

Worked on random movement, focusing on a specific part of the body at different times

Skill:
Turn vaults 40L 40R
Kong: 20
Dead clear 20
Sprint vault 20L 20R

balenced on a rail.

Realized that after all the work out i felt alot better. time to work off those pounds gained from being lazy

I may be modeling/acting for an agency here soon :)

Well chuggin along again K thx guys/girls