My Training Log

[alwaysgrowing]

Since I have switched things up, and decided to give parkour a try while maintaing my muscle mass, I figure I'll keep a training log.

I have increased my rep time recently, which lowered my weights by close to 20% for some exercises, but closer to 10-15% for most. I have also increased my time strething to loosen up my muscle for tumbling and vaulting.

Today was back day, and I am doing drop sets:

Hammer pull down (first time I have used this machine, new)

88x20
88x15
132x 12
198x 12 132x 8 88x 8 (this set was too light)
264x 8 198x 5 132x4

Wide grip cable row

120x12
120x12
210x10 165x 5 135x4
210x8 165x 5 135x5

Machine rows (similar to a t-bar)

66x12
66x12
110x 9 88x 5 66x4
110x 8 88x 5 66x 3

Pullups (using a close grip bar)

0x6
0x5

Pullovers

75x 11 55x 5 45x5

I finished on the bike, 10 miles in 50 minutes, followed by 20 minutes of stretching.

I will be heading out to praxtice my PK rolls later

[alwaysgrowing]

As for my diet

800am

egg white, chicken breast, spinach omlette.
3/4 cup oatmeal, 1 tablesppon natty PB
20 ounces green te

1100
egg white, chicken breast
1/2 cup oatmeal with 1/2 cup raspberries
20 ounces green tea

215
Postworkout shake, 50 grams protein, 1/2 cup oatmeal

315 (about to eat
8 ounce chicken breast,
1/2 cup split green peas
handful of blueberries

530 or so
8 ounces of chicken
1/2cup spinach

900
same as above

[alwaysgrowing]

Today was totally shot. I went out to celebrate my LSAT, and did nothing but hate the world today. Tomorrow I plan on biking in the morning, delts sometime in the afternoon, and running in the evening. I plan on stopping all pressing movements for my delts and stick with raises from different angles. I'll see how it goes

[Scrumhalf]

Sweet bro... I'd love to hear the details on your parkour training. There's a really good parkour training gym near where I live and I've been tempted to go check it out. Not sure if it's a good idea for my old creaky bones though :rofl:

[alwaysgrowing]

Sweet bro... I'd love to hear the details on your parkour training. There's a really good parkour training gym near where I live and I've been tempted to go check it out. Not sure if it's a good idea for my old creaky bones though :rofl:

There are a few groups from research I have done in north jersey. I want to get my rolls and vaults down before I head out there. I prefer not to go into something completely inexperienced

This morning I went on my morning 5 mile run. When I reached the park ear my house, I practiced my rolls. Again the first three of four everything cracked as I came thorugh my roll. It is only day two of practicing them. I'm off to do some delts and bike a little bit later

[alwaysgrowing]

My delt workout went grest today! The gym did not have the air on full blast, so it was nice and warm.

Reverse pec dec

62x20
75x15
87x12
162x10 125x 5 87x5
175x7 125x 4 97x4

Behind the back barbell shrugs (no straps)

135x12
135x12
185x12
251x 9 185x9 135x9
251x 9 185x8 135x9

Front incline raises (about 45degrees)

10x12
35x 10 25x6 20x6
35x9 25x 6 20x6

Cable lateral raises

10x12
40x 8 20x5 10x5
40x6 20x4 10x4

finished with a 45 minute bike right followed by some stretching

[alwaysgrowing]

As for my diet

800am-- jog

930:
egg white, chicken breast, spinach omlette.
3/4 cup oatmeal, 1 tablesppon natty PB
20 ounces green tea

100
egg white, chicken breast
1/2 cup oatmeal with 1/2 cup raspberries
20 ounces green tea

350
Postworkout shake, 50 grams protein, 1/2 cup oatmeal

450 (about to eat
8 ounce chicken breast,
spinach (leaving the carbs out for all the crap I ate yesterday)

730 or so
8 ounces of chicken
1/2cup spinach

10/11
protein and PB before bed

[alwaysgrowing]

UP until 5 weeks ago, today was leg day. Know, I consider my 25 miles per week running and 50 miles per week biking my legs workout. Today will be a few hours of basketball after class. My diet will be as followed

830

egg white, chicken breast, spinach omlette.
3/4 cup oatmeal, 1 tablesppon natty PB
20 ounces green tea

1230
egg white, chicken breast, spinach omlette.
1/2 cup oatmeal, 1/2cup raspberry
20 ounces green tea

330
50grams protein, 1/4 cup oatmeal as a shake (in class)

600
8 ounces protein
1/2 cup split green peas

Basketball for a few hours

900pm
????

[alwaysgrowing]

Today was bis/tris, probably the strongest part of my genetics. I was planning on jogging and rolling this morning, but my quads and calves are shot from 2 hours of basketball yesterday. I plan on taking either a light jog or bike ride later

V-bar push down

40x20
50x15
70x12
110x 8 80x 4 50x6
110x 7 80x 4 60x4

Stand ez bar curls

47x15
47x12
102x 8 69x 5 47x6
102x 6 69x 4 47x5

Dips (weight added)

0x12
44x 9 22x5 0x4
44x6 22x4 0x3

Standing hammer curl

20x12
50x 9 35x 6 25x 6
50x7 35x5 25x5

Skull crushers

113x4 69x5

Laying curls

35x8 25x5

[alwaysgrowing]

chest day today

pec dec
75x19
82x15
100x12
225x9 162x 5 125x5
225x8 162x 4 125x 4

Incline bench

133x12
133x12
221x7 177x5 133x5
221x6 177x4 133x5

Falt DB
40x12
40x12
85x 7 60x 4 40x6
85x6 60x3 40x5

Incline fly

45x7 30x 5 25x5
45x6 30x4 25x4

[alwaysgrowing]

as for my cardio today, it was a early morning run right after waking, 5 miles.

Then at 8 i went and did my PK rolls, which has made me sore for a few days each time I have done them. Not so sure if parkour is for my 195lb frame

[alwaysgrowing]

Hammer pull down (first time I have used this machine, new)

88x20
88x15
132x 12
198x 12 132x 8 88x 8 (this set was too light)
264x 8 198x 5 132x4


Machine rows (similar to a t-bar)

66x12
66x12
116x 10 88x 5 66x4
116x 8 88x 5 66x 3

Wide grip cable row

120x12
120x12
210x8 165x 5 135x5
210x7 165x 4 135x5
Pullups (using a close grip bar)

0x6
0x5
0x3
0x4
0x3

finished with a 30 minute bike ride. My heart rate this morning when I woke up was 54beats per minute. Kept my heart rate up around 130 during the bike ride. tomorrow is nothing but sprints and rolls