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Messages - Grayson

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761
Training Journals / Re: Training Log from TXPK (comments welcome)
« on: June 08, 2009, 05:44:07 PM »
6/8/09

-5 min. of stretching


-Barbell squats-8x6x6x6
-Leg extensions-10x8x8x8
-Hamstring curls-6x6x6x6
-Hamstring leg press-10x8x8
-One legged leg press (each leg)-8x8

-25 min. of swimming.

762
Movement / Re: Double leg is a B**CH
« on: June 08, 2009, 11:59:21 AM »
Misty=frontflip 540

The double leg is a whole different thing from a sideflip, with the side flip it's the tuck that spins you, but with the double leg you must use the torque of your torso to get you over.

763
I jammed till 12 am with some friends at a local highschool and picked up trash under the bleachers and around the school.

764
Training Journals / Re: Training Log from TXPK (comments welcome)
« on: June 08, 2009, 08:49:57 AM »
6/6/09

5 min. of stretching

-Squats-8x6x6x6
-Deadlift-6x6x6
-Hamstring curls-5x6x6
-Leg extentions-6x6x6x6
-One legged leg press-10x10 (each leg)

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6/7/09

-Swam for 45 min. in the lap pool.

765
Training Journals / Re: Training Log from TXPK (comments welcome)
« on: June 08, 2009, 08:48:25 AM »
3/17/09

-5 min of stretching

-Went and trained at austin ranch today, worked on climb-ups and kongs
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3/17/09


-Strained/pulled my lat, gotta take it easy for a while
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3/23/09
I've been keeping up with workoing out I just haven't posted it here for a while

-10 min. of stretching

Conditioning- Straight bar curls
Curved bar curls
Chin ups
Tricep dips
Tricep pulldowns
forearm curls

-I did more tricep workouts I just don't know what they are called
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3/24/09

-10 min. of stretching and agility

-Running: ran a sprint ladder starting from 20 and going to 400's.

-Strength: Dumbbell press- 3 sets
Inclined Dumbbell press- 3 sets
Freemotion cable flys- 3 sets (helps work on stabilizing muscles)
Decline bench- 3 sets

-tomorrow will be running and most likely a back workout
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Just checking in once in a while, I am still training very hard.

4/2/09

-10 min. of stretching and agility

-sprint ladder starting at 40 and going to 200

-I did kind of a MOVnat thing at a forest near my house, I jogged a while with a heavy log and rock then just found stuff I could work with like a tree stump became a box jump and something to do pistols on, and fallen trees became vaults and different exercises. When I got home I went and did a gauntlet at the highschool, it was very fun and needless to say my body is very tired.
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My knee is screwed so Im just going to do a low level stationary bike for a while
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Doc says i'm clear to do some upper body work.

4/14/09

-did a warm up stretch

Conditioning- 30 inclined pushups (wide, regular, and diamond)
30 tricep dips
30 skull crushers
30 leg raises (20 bicycles for each set of ten leg raises)
held frog stand for 50 sec. (so close!)
plank for 2:30 (my knee started bothering me during plank so I ended it there)

-cooled down with stretching and knee exercises from the doc.

EDIT: forgot to mention I did 30 diving monkeys, I'm taking Desmund's challenge to get better at them
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So since I hurt my knee i've been doing all upper body and I am sore as hell, so sorry i havent been putting my workouts in my log but i am keeping up

5/1/09

-10 min. of stretching, focusing on the stretches the doc. gave me for my knee

Conditioning- Flat bench dumbbell press (30 reps split into sets of 10)
Inclined dumbbell press
Decline bench
Freemotion cable press
30 assisted pull ups
60 yards of QM (my knee was bothering me after that)

Update on goals- held frogstand for 1:08 so the next thing is tucked planche
held handstand for 0:15 seconds

-As soon as my knee gets better I am going to start really working on lower body and starting my gauntlets back
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So since my diet has fallen to utter crap (exaggerating, but i'm not eating as well as I would like) I am trying to keep myself in check so here is my one goal until my knee is better, Eat right.
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5/19/09

Man its been a long time, but i'm happy I've kept with my training.

- today was kind of a chill day, I just went and jammmed with some friends and did my first climb up!
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Going to keep my log again
5/23/09

Went the the workshop in Dallas today heres what was included (btw good job on the teaching tapps)

-Short jog around the floor of the gym, included shuffling, high knees, and back kicks (as my coach calls them)

-Isometric stretching including joint rotations

-Conditioning game where 1 person starts with one exercise and everyone repeats it, then the next person performs it and adds 1 exercise and everyone repeats etc.

-Worked on rolls and safety landings, I feel my rolls coming along nicely and I just need to stay tighter.

-Worked on precision trainers, did very well I thought and landed my first 360 precision.

-Worked on vaults, felt good about them, but I need to work my right handed lazy vault more.

-Cool down stretching

DIET:

Breakfast- 2 scrambled eggs, 1 slice of 7 grain toast with organic honey, and a small bowl of oatmeal and milk

Lunch- 1 blackened Angus beef burger with chedder cheese, pickles, tomato, mustard, and lettuce and a whole lotta water

Snack- 1 all natural peanut butter and honey sandwich with milk

Dinner- Beritolli frozen chicken, pasta, and vegetables and a glass of ice water
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5/24/09

Today was a lazy day because i went to a friend b-day party and played whirly ball (happy to say I didnt have any cake, just 1 slice of pizza because i was starving) so this is going to be edited later tonight, I just wanted to put something in.

EDIT:

So after writing this I immediately went and did some isometric stretching and handstand practice along with HSPU negatives.
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5/25/09

God I need to get out of the slump that i'm in about working out really late or not working out at all, I think its because I'm really depressed about my knee.

I'll post my workout and diet tonight after I go to lifetime
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-Isometric stretching focusing on joint rotations

Conditioning- 40 inclined pushups (for every 10 pushups I held a 45 sec. frog stand)
30 leg raises (for every 10 leg raises I did 10-20 straight leg bicycles for each leg)
40 wide inclined pushups (for every 10 pushups I held a 1 min front plank)
30 skull crushers
30 tricep dips
30 tricep bench dips
30 wide grip pull ups


Diet: Breakfast- 1 bowl of Kashi Go Lean crunch, 1 banana, 2 scrambled eggs
Lunch- 1 all natural PBH sandwich, 1 banana, 1 glass of milk
Dinner- 1 chipoltle burrito with chicken, rice, pinto beans, pico de gio, and lettuce.


I think I'm and going to try and keep my calorie count down more because I'm kind of one of those kids who's skinny (I can see my ribs), but I have that layer of fat on my stomach that I would like to get rid of.
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5/26/09
Note: the pull ups were helped by a spotter and released slowly.

-5 min. of stretching

-Pull ups (narrow) - 8x3
-Pull ups (middle grip)- 6x3
-Pull ups (wide grip)- 6x3
-Pull downs - 8x4
-Pull down negatives till failure, then half reps till failure.
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5/27/09

-10 min. of agility and stretching

-Sprinted a mile (that really tested my willpower)

Probably do some weightlifting tonight.
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5/28/09

Field day at school was today since it was un officially our last days as eighth graders, I did a cat pass on part of the obstacle course
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-5 min of stretching

-Regular and alligator QM for 20 yards (forwards and backwards)

-Straight bar curls-8x4
Curved bar curls-8x4
Hammer curls-6x4
Tricep dips-4x6
Skull crushers-12x4
Bench dips-12x4


-Hang shimmy for about 20 min. (my forearms are shot)
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5/29/09

-7-8 min. of stretching

-Freerunning class which included the following:Wallspins, wallflips, DemonDrills, Pull ups, usage of the balance beam for different conditioning workouts and QM.

-Open gym tonight worked on: Split foot sideflips, gainers(fun), Kick the moon, wallflips, split footed kongs, 360 precisions, Kong to precision, etc.
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5/30/09

-Later tonight I am going on a 10 mile bike ride.

-Went swimming for about an hour.
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6/1/09

-15 min. of dynamic stretching, QM, and jogging.

-30 min. of shadowboxing

-Perfect pushup (regular hand position)-10x4
Wide hand position-10x4
Narrow position-8x4

-10 min. of frogstand and tucked planche work

-10 min. of tucked L-sit

-Leg raises-20x3
-Straight leg bicycles(after each set of leg raises)-20x3

-5 min. of handstand practice.

God todays workout was random, probably because I've started training one of my friends who wants to lose weight so I don't have as much time.
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My diet was terrible I didn't eat from 7:00 am to 6:00 pm because I had nothing to make a lunch with.

Breakfast- 1 Starbucks Orange Mango Vivanno with double the whey protein powder (32-34 g) and 2 eggs.

Lunch/pre dinner snack- 1 all natural peanut butter and honey sandwich with 1 glass of 2% milk

Dinner- 1 taco salad with ground sirloin meat, lettuce, tomatoes, onions, cheese, and taco seasoning.
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6/2/09

-5 min. of stretching

-Barbell squats-8x8x6x6
-Weighted lunges (30 extra pounds) for 60 yards
-Deadlift-8x8x6x6
-Hamstring curls-6x6x7x6
-One legged leg press-8x8x10
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I've found out from visiting a sports doctor (checking on my knee) that I am a Compulsive Exerciser ( sportsmedicine.about.com/cs/eatingdisord.../a/compulsive_ex.htm ) I hope that I can work past this...
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6/4/09

-2 min. of stretching

-Narrow grip pull ups-6x6x6
-Regular grip pull ups-6x6
-Wide grip pull ups-5x5x5

-Pull downs-8x8x8
-Half reps-till failure

-Went swimming for 30 min. in the lap pool.
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766
Training Journals / Training Log from TXPK (comments welcome)
« on: June 08, 2009, 08:40:28 AM »
So I thought I'd take my log from TXPK and post it here, these are all the posts until now.

EDIT:My goals are:Goals: 12 clean pull ups
increase broad jump to 5'5"
run a mile in 7:45 or less
Increase vertical jump to 1'5"
Run a 5.1 40 sprint
Perform 1 handstand pushup
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2/23/09

- 10 min. of quick stretching for time

- ran 1/4 of a mile to get blood flowing

- Strength training consisted of: Inclined push-ups-30
Dive bomber push-ups-35
Pull-ups and Negatives-5 regulars, 30 negatives
Tricep dips-40
Skull Crushers-20
Climb up negatives-15
Diving monkeys-20
Front and Side plank-2:30 for each

- QM: frontward and backwards for 20 yards

- Gorilla gallop- both sides for 20 yards



Tomorrow I will work lower body and balance and roll work.
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2/24/09

15 min. of stretching

Strength conditioning: 125 squats
10 pistols (5 for each leg)
100 calf raises (100 for inverted, turned out, and regular,)
ankle raises (until failure)
one foot ankle raises- 30 for each foot
forced ankle rotations- 25 for each ankle


QM- regular for about 30 yards
gorilla gallop for 30 yards
(I don't really know which one this is but its where you take your knee to your elbow in a monkey sort of fashion)- 60 yards split into 2 30 yards

Technique- Rolls
Balance and precision
Lazy vaults
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2/25/09

Didn't get to do any training today because of my busy schedule, so today I focused ALOT on nutrition and letting my body rest

Meals: Breakfast- 2 whole eggs, a bannana, and a glass of water

Lunch-organic chicken breast sandwich with mustard, a whole apple, a bannana, a bag of blackberrys, and a bottle of water

Dinner- Chicken breast with fresh asparagus, spinach salad with salt and pepper, fresh green beans, and a glass of whole milk

-Any training I did was box jumps and hill runs and QM's in athletics.
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2/26/09

-ran 1/4 of a mile to get blood flowing

-10 min. of stretching

-Conditioning: 25 dive bomber push-ups
30 inclined push-ups
30 regular push-ups
35 tricep dipsand stand practice
15 skull crushers
90 sit-ups (split into 30 sit-ups, then a 1:00 front plank, then back to sit-ups)
handstand practice


-QM: frontwards and backwards for regular, gallop, and alligator

Update on goals: I've held a handstand for 6 seconds now.
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2/27/09

-10 min. of stretching

-Today I went to a open gym called zinon, and it was awesome. There were only about 7 kids and even another traceur there, I worked in there for 4 hours on EVERYTHING. I learded the kong, kash, and dash vault. I learned the aerial, backflip, side sumi, and variations on these vaults and tricks, all in all it was a fantastic night.
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Technique, Technique, Technique. My rolls seem have turned a slight bit sloppy so I'm working back into them.

-10. min of stretching

Tomorrow will be upper body conditioning

-(I forgot to mention I QM'd around my house all day instead of walking)
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Track tryouts were today so here was my workout

-5 min. of stretching

-ran 1/2 of a mile

-ran a sprint ladder starting from 20 and going to 100 and back down.

-5 min. of stretching




Update on goals: today I did 6 clean pull-ups
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I've started adding weights to my workout.

-10 min. of stretching

-Strength conditioning: Inclined pushups- 30
Bench press(incline and decline also)- 3 sets(12, 10, and 8 reps)
cable flys- 3 sets (12, 10, 8)
dumbell flys- 3 sets ( 12, 10, 10)

-ran 1/2 a mile

-worked on rolls and balance
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Today I went and played paintball in dfw till 1:00 so I didn't get anything in but that and 20:00 on a stationary bike here at home.
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question: are 5 hour energy's terrible for you because I was feeling very tired today so I took one and felt alot better.

-10 min. of stretching

-ran 1/4 of a mile

Conditioning- 25 pull-ups (broken into 3 sets)
30 inclined pushups
30 wide pushups
25 diamond pushups
30 tricep dips
25 chin ups
1:45 front plank
2:00 side plank both sides

Update: I've noticed huge gains on strength like my pullups
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-Was not feeling good today all i ran was a mile and 1/4
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3/12/09

-10 min. of stretching


Conditioning- Barbell squats (3 sets)
Weighted lunges (3 sets of 50 yards)
Hamstring curls (3 sets)
Broad jump 50 yards (2 sets)
Leg extensions(3 sets)
30 one legged calf raises (both feet)
50 two legged calf raises (inverted, regular, and pointed out)

QM- 50 yards


Update: I've started doing barbell sqauts so I want to set a goal for vertical jump, I think mine is about... 8-10" and i'd like it to be 12-13"
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3/13/09

-Went to an open gym tonight called Zenith Gymnastics, did some insane stuff like double front flips, side fip into a back tuck, front flip off the ground (which I landed!) and alot more... and now my legs feel like noodles...
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3/15/09

-10 min of stretching

Conditioning: 30 Inclined pushups (wide included)
30 skull crushers
40 tricep dips
30 diamond pushups
18 pullups
Iron ankles conditiong

tried to do handstand practice but my arms just kept buckling.


-Went to UTD training
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3/16/09


-10 min. of stretching

Conditioning: -Barbell squats-3 sets
-Hamstring curls- all angles, 3 sets
-calf raises- 100
-One footed calf raises- 45 each foot- 3 sets of regular, inverted, and toes pointed out


-Goal update: I QM'd 150 yards today, it took ALOT of patience.
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767
Welcome! / Re: Welcome Thread - New Members please announce here!
« on: June 08, 2009, 08:31:04 AM »
Hey I'm Grayson and have been training since December of 08' I have come here from TXPK so.... yah.

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