Training Log

Monkey's personal training log. 

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APK Workout Of The Day

Front Lever Progressions

 Pistols Progressions 


6-6-07 

Training Log moved over to APK forums. 

Check it out here 

4-8-07

I'm a big slacker..hardly did any training this week..Ah well, class got me psyched again...yesterday was awesome!! Vaults class had me grinning like a kid the entire class! (Well, except for the core conditioning workout... PAIN!!)

 To work on this week/goals:(copied over each day so I can remind myself)

Practice cat walk on rails..not just 4x4s

Do homework EVERY day..no rest days. Keep up with 50 reps. (Going to be hard as I am on a school trip.

PRACTISE MUSCLE UPS/WALL TOP OUTS!!!!!

Practise Kongs...FUN!! 

3-31-07

 Spent the week down in Moab...not as much training as I would like..but I did lead my first trad 5.10a!!!!! On Monday..had to aid through the crux..but nailed it after on toprope!! Did some broadjumps and precisions running around Moab and Arches NP.. Class this week focused on cat leaps and muscle-ups. Cat leaps are feeling really good..but I have a long way to go on muscle ups.

To work on this week/goals:(copied over each day so I can remind myself)

Practice cat walk on rails..not just 4x4s

Do homework EVERY day..no rest days. Punch reps up to 50 each exercise. 

PRACTISE MUSCLE UPS/WALL TOP OUTS!!!!!

Get landings smooth and get up and running quick.

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3-22-07

Ugh! Three days in a row has taken its toll....hands all blistered from pullups!!

40 pulls (10-5-5-10 (last rep bodyweight, one at a time)

40 situps (20-20)

40 pushups  (4 sets of 10)

Underbar play- 5mins

Sprint to playground (30 secs)

Feeble attempts at L-Sit and planche progression. 

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3-21-07

40 pulls ( best rep-10!!) (10-10-6-4-5-5)

40 Situps (20-15-5)

40 Pushups (10-10-10-10)

Played around a bit...swinging on bars, jumping and rolling. Knee still ouchie so didn't want to overdo landing practise 

L sit practice. (Tried for a few minutes...freakin hard! Best was a few seconds!)

To work on this week/goals:(copied over each day so I can remind myself)

Perfect kipping pullup pace (getting better...)

Practice cat walk

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 50 each exercise.

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete.Practice handstands, L-Sits and Planche progression

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3-20-07

Up to 40 reps!!!

40 pulls (best rep-8 New PB!)

40 pushups (sets of 10)

40 situps

To work on this week/goals:(copied over each day so I can remind myself)

Perfect kipping pullup pace (getting better...)

Practice cat walk

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 50 each exercise.

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete.

Practice handstands, L-Sits and Planche progression

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3-19-07 

 1+ Hrs at climbing gym..but no pullups

40 pushups

40 situps

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3-18-07 

 Upping reps to 40...

40 pulls

40 pushups

40 situps

Practiced handstand while walking back from pullups

Nice long bike ride..cardio 

To work on this week/goals:(copied over each day so I can remind myself)

Perfect kipping pullup pace

Practice lizard walk and cat walk (good conditioning and balance)

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 40 each exercise. Really get this this week

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete.

 

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3-17-07 

Class was really frustrating today...I didn't feel like I had the energy I wanted and I was winded the whole class!!! On the one hand this is good because I'm obviously pushing my body. But I feel like there should be some payoff coming down the pipe...shouldn't my endurance and strength be improving?? Perhaps I'm just being impatient..but I feel like I'm plateauing and I want to break through to the next level!!

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3-16-07

 Long session in the climbing gym..but didn't do homework <spanks self>

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3-15-07

30 pushups

30 situps

30 squats

30 fake pullups (abs still tweaked...so sub-bodyweight pulls)

Practised cat walk (on 4x4...getting better) and jumps/landings 

To work on this week/goals:(copied over each day so I can remind myself)

Perfect kipping pullup pace

Practice lizard walk and cat walk (good conditioning and balance)

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 40 each exercise.

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete.

 

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3-14-07 

Ripped up my abs on a climbing fitness goal (Pullup to lock-off and reach up to full extension..got it!!)

no pullups (well, 3, but hurt too much to go on) 

practised cat walk on 4x4 around playground 

also practised rolls on grass (over right shoulder is smooth, over left, glancing hip too much..would kill on hard surface!)

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3-13-07 

Climbing gym tonight..feeling weak after almost a week off!

Led a few 5.10s and a few 5.9s

30 situps

30 pushups

30 squats

can you believe no pullup bar in gym!?

Did weight machine...100lbs pull down..50 reps 

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3-12-07

Ugh...no real training today...my hip flexors feel like they have been pummeled with blunt instruments. Makes it hard to stand and sit, much less practice rolls and landings :(

Bloody bike.....

To work on this week/goals:(copied over each day so I can remind myself)

Perfect kipping pullup pace

Practice lizard walk and cat walk (good conditioning and balance)

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 40 each exercise.

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete.

 

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3-11-07

Body sore today..drank a little too much sake last night and tried doing some jumps around Boulder last night..landed on my ass off a wet rock! Ouch! 

Did Homework today. 30 pulls (kipping is SO good), 30 sits and 30 pushups. My goal is to get up to 40 reps this week, but the 50 reps we did in class yesterday made me weak. 

Also practised landings, though not much...knee is still fluidy..eeccch!

To work on this week/goals:(copied over each day so I can remind myself)

Perfect kipping pullup pace

Practice lizard walk and cat walk (good conditioning and balance)

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 40 each exercise.

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete.

 

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3-10-07

Whoo boy! Good work in Parkour Class this week! We worked on landings and rolls and quadrupedal movement. Took a ton of advil and warmed up knee with a bike ride to felt ok in class! 

Topics covered: "Froggy" landing, Parkour rolls (Kneeling, standing, jumping, running), over the head rolls, quadrupedal movement: animal walk, ape walk, bear walk, cat walk, lizard walk. 

We closed with conditioning. 50 each of pushups, situps, squats, and pullups. Ryan warned me off pushing it with the squats, but got the pushups and situps done in time. Only got 10 pulls though..went back after class to finish them off. Sat taught me the proper way to do kipping pulls..what a difference!!! I was so into it, I didn't notice the blood blister and flapper I gave myself until the end.

To work on this week/goals:

Perfect kipping pullup pace

Practice lizard walk and cat walk (good conditioning and balance)

Do homework EVERY day..no rest days. (Though I will listen to my body on this one.) Punch reps up to 40 each exercise.

Get landings smooth and get up and running quick.

Practice rolls on grass and concrete. 

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3-9-07

Day off due to gimpy knees :( 

Writing this in retrospect, I could have done everything but squats..but I was feeling bummed about the knee and didn't try. Bad me

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3-8-07

Pullups: Did 65...only 11 at bodyweight..rest at sub-bodyweight (foot on a bar). Figure if I'm only doing 1/2 the weight, I should double the reps! <grin>

30 Pushups: 1 set 15 1 set 10 1 set 5. These were hard tonight!

No squats: My knee is killing me...all filled with fluid! Going to rest it until Saturday.

30 Situps: set of 20, set of 10

30 Swimmers: no problemo

Bonus: Hiked up to Golden Cliffs w/approx 60-80 Lb pack on...good workout on the quads and shoulders/back!!! 

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3-07-07

Parkour rest day..went to climbing gym for an hour and elbow was kinda feeling weird...so did not do rest of exercises. Getting psyched for this weekend's class! 

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3-06-07

Parkour Homework:

30 Pullups: Did only 5 at bodyweight (in sets of 2-3 ugh!) and cranked the rest at partial bodyweight (foot up on a rail)

30 Pushups: 2 sets of 15 with a 5 min rest between..last two in each rep=hard!

30 Air Squats: No Problemo

30 Situps: 1 set of 20, 10 sec rest, final ten.

30 Swimmers: No problemo..beginning to burn at the end. Am I doing this wrong? I feel like these should be harder based on the other exercises...Have to ask at class.

Stretch

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 3-05-07

Parkour Homework:

30 Pullups: These were hard. Did 15 at bodyweight (in sets of 2-3 ugh!) and cranked the rest at partial bodyweight (foot up on a rail) Not Timed

30 Pushups: 2 sets og 15 with a 5 min rest between..last two in each rep=hard!

30 Air Squats: No Problemo

30 Situps: 1 set of 25, 10 sec rest, final five

30 Swimmers: No problemo..beginning to burn at the end. 

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3-04-07

Training Log Resurrected: A long hard winter in the climbing gym has paid off. I am 15-20 lbs. Lighter and climbing hard! I have decided to combine all training logs into one page to make it easier to update. 

Training the past weekend: Parkour Class started up again. Focus of class was fitness testing; Setting baselines of fitness. My results were:


Kipping Pullups: 5

Standing Broadjump: 6'10"

Pushups in 1 Min: 26

Air Squats in 1 min: 50

Situps in 2 mins: 40

Shuttle Run: 9.6 sec

Wall supported handstand: 30 secs

We will retest at the end of the ten week course to see how we have progressed.

Sunday we finally got to climb outside after a long cold winter!!! Went up to Eldo and climbed a 5.6-5.7ish route on Wind tower. Easy intro to the season. Then went on to climb in the gym for an hour or so. Feeling strong and routinely leading 5.10! Looking forward to climbing strong outside this summer!

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10-25-06

Out of habit, out of shape...Been really hard to get back into the habit of training since I've taken so much time off.... I'm getting into the "I'll start next week" mindset. Guess it's OK because I'm still feeling it in that area a bit...probably better to take it easy for a little while longer before I push it again... 

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10-19-06

Gut is starting to feel better..enforced rest over the past few weeks topped by me getting MARRIED!! YAY!! Can now pull my knees up to my chest without much discomfort...will take it slow but back to training soon!! YAY!! 

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10-08-06

Bad bad...turns out my gut pain was a hernia...enforced rest right now...gotta keep my intestines in! 

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9-28-06

Still sore and torn....been stretching a lot!! But still feeling damaged...am trying the Ibuprofen route now...we'll see how it goes but I think I'm out of commission for this week's class :( 

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9-23-06

Second Parkour Class went off today and I had to sideline it almost the whole time...abs are still tweaked from last week and trying to leap (which was the focus of today's class) felt like someone was slicing my gut with a dull knife!!! Ouchie!! Still, great class...did my first monkey jump..hoping to be healed up enough for next week's class: vaults!

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9-22-06

Haven't done anything this week as body is STILL recovering from last week's Parkour Class....was messing around and straddle-vaulted a small pillar outside the grocery store yesterday and my lower abs were screaming at me!!! Hope to be recovered by tomorrow! (sat) for the classes. 

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9-17-06

Slacking on updating...but home wall is done!!! And Parkour classes started yesterday at the spot gym. I AM SORE!!! I think the pistols during the warmup hurt the most...

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8-22-06

APK Warmup...still on two reps :( 

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8-14-06

APK Warmup...set a goal to be doing all three rounds by next week...Brenda up to two rounds 

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8-13-06

Did the APK warmup yesterday...got sore. Brenda and I went Bouldering up on Flagstaff Mtn. Fingers hurt :) Will make sure to run the warmup tomorrow... 

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8-8-06

Did an abbreviated APK warmup..pullup rings are blocked by my woodworking stuff as I construct my home bouldering wall....Followed the warmup with trying out wall jumps on the brick wall in the backyard..I think its too high for me :) Also more slacklining.

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8-06-06

Practised slacklining for about 1/2 hour...up to three or four steps down the line! New recored! Tried some vaults over my porch railing until I split my fingernail and got a nasty scrape in the bargain! Heading out now to bike into Boulder and possibly check out the Boulder Bash happening today. Hopefully pick up some good tips.