Sunday 6/10 - 183lbs, late afternoon, outside - Teva Sandals

Recovery biking around town ~11miles. Found a soft grassy area for some stretches + Parkour and Forward Rolls + Free Handstand Kickups. Felt more control in the fingertips. Getting there.
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Monday 6/11 - 182lbs, afternoon, inside - NBMT
This is exactly how I would like the weight to drop - on the moring after my recovery/rest/light type days. Without counting calories my instincts are that holding or a slight gain in weight on the morning after heavier workout days show muscle protection. Fat is trimmed the following rest day as the body adapts and repairs. I alternate work/rest days usually. For every pound lost I want to increase the muscle/fat ratio.

Warmup

• Moving About running, jumping, crawling, dynamic stretching
• Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls, tea cup, maltese pulls, iso dead pulls, dislocates

Vertical Push + Dynamic Move 3 sets

• HSPU ~~ really tough today, do not do free handstands day before HSPU next time
  
  • 7 | 6 | 5 + 5 pike press
• Side to Side Step Up Jumps
  
  • 30 | 30 | 30

Vertical Pull + Dynamic Move 3 sets

• Chinups
  
  • 20 | 19 | 16
• BW Squats (hindu squats and every 10th full reg atg squat) ~ decided I needed to get more squats in instead of jumps
  
  • 50 | 50 | 50

Core 2 sets

• L-Sit ~~ elbow/bicep funkiness seemed to hold me back today.
  
  • 18s | 20s
• Back Extensions
  
  • 35 | 35
• Situp/Crunch Complex (Hollowbody Rocks 10 + Side Crunch 10 + Sprinter Situps 10 + Reverse Crunch 10 + Single Leg Reverse 10 + 50 Flutter Kicks)
  
  • 100 | 100
• Fire Hydrant Drill (10 forward rotate + 10 backward rotate + 10 side raise)
  
  • 30 | 30

Statics

• Front Lever Progressions ~~ better
  
  • untimed adv tuck holds
• Elbow Lever
  
  • working different hand positions, not much of a hold

Finisher

• Heavy Duffel Bag
  
  • carries, shouldering, dragging, squat, lunge
• Punch Bag ~~ like this a lot
  
  • 5 - 10 min

Notes - Happy that I got the work in today. Maybe statics first thing next time?

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Tuesday 6/12 - 182lbs, afternoon, inside - barefoot

Recovery by punching and kicking the bag & some stretching. Also some Free Handstand Kickups.
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Wednesday 6/13 - 179lbs, morning, outside - NBMT
Cool weight drop .

Muscle Up Progressions 3 sets ~~ DO NOT DO WITHOUT PROPER WARMUP NEXT TIME!

• Explosive Pullups
• Low Bar Muscle-Up
• Pullover + Front Dips
  
  • 1 + 5 | 1 + 5 | 1 + 5

Warmup

• Flat Jog
• Hill Jog
• Flat Sprint 75%
• Hill Sprint 75%

Hill 3 sets.. well I wanted 3

• Hilly
  
  • x3 | x2 ~~ had to stop due to pain in left bicep/forearm/shoulder/elbow -FUCK
• Vert Jump + Hanging Leg Raise to tree branch
  
  • 3x(1 + 3)
• Flat Sprint
  
  • x3
• Pushups
  
  • 35

injury stoppage

Notes - Had a great workout planned and wanted to implement it in the morning because I thought I wouldn't have time this evening.. but I think I must have injured myself or further injured myself with muscle-up training. This injury was coming anyhow.. so I'll see how it goes day to day but will enforce at least 2 days of rest or no upper body.

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You can't hold me down.


Thursday 6/14 - 181lbs, afternoon, outside at the beach - NBMT
Left arm feels fine. Focusing on the lowerbody in a light workout.

Warmup ~ @home

• Moving About running, jumping, crawling, dynamic stretching, bag kicks

bike to beach trail

Beach Trail 2 sets

• Run (paved) ~~ 2nd time through I was flying and felt great
  
  • 20 min light/med pace | 20 min fast
• Isometric Deadlift Bench Pulls ~~ YES! Different heights as well
  
  • pro & sup & alt grip/ forward & backward | pro & sup & alt grip/ forward & backward
• Stairs
  
  • a bunch | a bunch
• Stair Jumps
  
  • a few min| a few min

Boulders many sets

• Step Up Sprint
• Depth Jumps
• L-Sit
• Pushups
  
  • pseudo planch/maltese | one arm pu progression | plyo pushups
• Isometric Giant Boulder Pulls & Pushes ~~ really diggin isos right now
• Grip Work Climbing
• Single Leg Calf Raise
• Stone Swings ~~ found a nice stone
• Stone One Arm Shoulder Press
• Stone Deadlift
• Stone Front Squat

a quick few Rolls & Free Handstand Kickups

bike back

Notes - Man that was fun. I needed that. Must get out there more!! A lunch of spinach, sardines (everything in the can), tomatoes (red, yellow, green) and red horseradish - nothing else. No pre-workout coffee. Drank a lot of water starting 30 min before workout (so not at once) and ate some salt because I wouldn't have water and didn't want to lessen the elctrolytes (that creates muscle cramps). Seems to have worked out. Really fuckin pleased.

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Friday 6/15 - 181lbs rest, family visiting, lots of walking around

Saturday 6/16 - 181lbs rest, family visiting, hiking

Sunday 6/17 - 181lbs rest, family visiting, hangover

Monday 6/18 - 181lbs, afternoon, inside - barefoot
Ah finally time to workout.

Static Progressions + Warmup 2 sets

• Front Lever Progressions
  
  • > 30 sec (tuck), 26 sec (adv tuck) || 22 sec (adv tuck), 27 sec (adv tuck)
• Elbow Lever
  
  • finally nice hold with hands straight back, > 90 degree elbow, legs straight first before going into it || some wrist pain 2nd time through

Verticals + Dynamic Move Circuit 2 sets

• HSPU
  
  • 5 + 2 + 5(pike press) || 6 + 2 + 5(pike press)
• Jumps (10 vert + 10 side + 10 broad + 10 skater + 10 rotate)
  
  • 50 || 50
• Chinups & OAC+P Progression
  
  • 10bw + 3 OAP(w/3 finger assist) each arm + 3 OAC(w/3 finger assist) each arm || 10bw + 3 OAP(w/3 finger assist) each arm + 3 OAC(w/3 finger assist) each arm
• BW Squats (hindu squats and every 5th rep full reg atg squat)
  
  • 50 || 50

Core 2 sets

• L-Sit
  
  • 22s || 17s
• Back Extensions
  
  • 35 || 35
• Situp/Crunch Complex (Hollowbody Rocks 10 + Side Crunch 10 + Sprinter Situps 10 + Reverse Crunch 10 + Single Leg Reverse 10 + 50 Flutter Kicks)
  
  • 100 || 100
• Fire Hydrant Drill (10 forward rotate + 10 backward rotate + 10 side raise)
  
  • 30 || 30

Finisher 2 sets continuous

• Heavy Duffel Bag
  
  • 2.5 min
• Kick & Punch Bag
  
  • 2.5 min

Notes - Thats a wrap. Nothing to modify on this routine - just up those numbers or harder progressions. Statics first works great and I can intermix that with a warmup. Continuing on with 2 sets I think I can get results (like I did before with 2 sets) if they are maximal efforts. I can do that since I'm resting the following day. I've now added one arm pullup and chinup training. I'm going to go slow and have fun with it.

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Tuesday 6/19 - 182lbs light work, afternoon, outside @ grass field by river - barefoot

Light Work

• Biking 9 miles
• Rolls parkour rolls, back rolls, forward rolls
• Vaults lots of vaulting over sideways growing tree trunk
• Free Handstand consistent holds - kick up leg and other one follows with straight arms but bend slightly until balanced, tighten core and then straighten with full out shoulders
  
• Random Stuffcombination jumps and rolls from height, L and V sit, Headstand to Handstand, jump and tree hang and climb, cartwheels, cartwheels to handstand, parkouring

BROKE MY RIGHT BIG TOE Did an L-sit on a sideways tree trunk and elevated to a V-sit and lost my balance, went over backwards and must have had the toe facing the ground when I hit flat. Otherwise unharmed but its a funky color. Will keep me from a few things for a little while. I went to accept my new job all business.. and limping. A cane would have been sweet.

Vaults - http://learnmoreparkour.com/how-to-park ... our-vault/, http://learnmoreparkour.com/how-to-park ... -anywhere/, http://learnmoreparkour.com/how-to-parkour-swing-leg/, http://learnmoreparkour.com/how-to-park ... our-vault/

Handstand - I finally got consistent holds. To lock it in I need my toe back otherwise coming back down is painful.


Wednesday 6/20 - 183lbs, night, outside - NBMT
Watch the weight especially with the toe out of commission.

Warmup

• Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls, tea cup, maltese pulls, iso dead pulls, dislocates

Circuit of the Day 2 times through

• Pullups
  
  • 5 wide + 5 narrow + 15 reg + 3x1.5 pullups + top iso hold 20 count + slow neg
  • 3 wide + 3 narrow + 4 reg + 2x1.5 pullups + top iso hold 10 count + slow neg
• Planche Progressions
  
  • 3x(planche lean hold 10 count + 5 pseudo planche pushups) + floor tuck hold 1 count + par bar tuck raise 2 count
  • 2x(planche lean hold 10 count + 5 pseudo planche pushups) + floor tuck hold 1 count + par bar tuck raise 2 count
• Rows
  
  • 10 reverse + 8 inverted pullups + 5 one arm row (pro grip each arm) + 5 one arm row (sup grip each arm)
  • 8 reverse + 8 inverted pullups + 5 one arm row (pro grip each arm) + 5 one arm row (sup grip each arm)
• Dips
  
  • 5 + 10 + 15 +10 + 5
  • 5 + 10 + 10 + 5

ran out of time

Notes - Holy upper body pump. Want to feel the lats ^. Protected the toe..will have to get some core in tomorrow. Also thx to ato for his idea of lowering into the tuck. Absolutely saw an improvement.

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Thursday 6/21 - 183lbs afternoon, inside - barefoot
Just some quick core and back bridge while I wait for the broken toe to heal.

Core 2 sets
• Compressions
o 10 pike + 10 straddle
o 10 pike + 10 straddle
• Back Extensions
o 35
o 35
• Hip Bridge
o 10 reg + 10 single leg + 10 back elevated + 10 feet elevated
o 10 reg + 10 single leg + 10 back elevated + 10 feet elevated

Recovery & Back Bridge
• Stretches
• Back Bridge
o wall walk down, wall rotations, stability ball work, band assist elbow placement, low bridge, high bridge, pike stretches
• Neck Bridge
o wall rotations, front and back


Friday 6/22 - 183lbs rest, trip to the south


Saturday 6/23 - 182lbs, night, inside - barefoot
Toe looks better but not 100% yet. Just some upper body.

Warmup
• Band UA rows, face pulls, trap 3, rear delt flys, shoulder rom + stabilization, one arm pulls, tea cup, maltese pulls, iso dead pulls, dislocates

Static Progressions 2 sets
• Elbow Lever
o a nice hold with hands back & 20 degrees turned, > 90 degree elbow, legs straight first before going into it
o some wrist pain in lefthand.. difficult to keep elbows in
• Front Lever Progressions
o 60 sec (tuck), 28 sec (adv tuck)
o 30 sec (adv tuck), 15 sec (adv tuck) - messing with adv tuck rows, straddle

Circuit Of The Day 2 sets
• HSPU
o 6 + 2 + 2 + 5(pike press) + 10 band shoulders (mil press, btn press, lat raise, front raise)
o 2 + 2 + 5(pike press) + 10 band shoulders (mil press, btn press, lat raise, front raise) ~ shoulders dead 2nd time through
• Chinups & OAC+P Progression
o 10bw + 3 OAP(w/2 finger assist) each arm + 3 OAC(w/2 finger assist) each arm + top iso hold & slow neg
o 10bw + 3 OAP(w/2 finger assist) each arm + 3 OAC(w/2 finger assist) each arm + top iso hold & slow neg
• Pushups ~ all on one leg
o 30 + 3 one arm (elevated) each arm + 20
o 30 + 3 one arm (elevated) each arm + 20
• Heavy Band Rows
o 20 low + 10 stability ball + 20 behind the back
o 20 low + 10 stability ball + 20 behind the back

Notes - None.

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Sunday 6/24 - 181lbs afternoon, inside - barefoot
Some core and back bridge while I continue to wait for the toe.

Core & Hit Bag Circuit 3 sets

• Punch Bag
  
  • 3 min
  • 3 min
  • 3 min
• L-Sit ~ goal - every set to over 30
  
  • 27 sec ~ nice
  • 23 sec
  • 24 sec
• Back Extensions
  
  • 35
  • 35
  • 35
• Hip Mobility ~ side leg raise & reverse fire & more
  
  • 60
  • 60
  • 60

Recovery & Back Bridge

• Stretches
• Back Bridge
  
  • wall walk down, wall rotations, stability ball work, band assist elbow placement, low bridge, high bridge, pike stretches

Monday 6/25 - 182lbs afternoon, outside - barefoot
Listen I had a lot of free-time today. So a crazy workout session, lots of free time so basically 3 hours of training. Toe is better but had to protect it when coming down from handstand.

@ Independence Park - soft grass & gnarly trees ~ basically 1.5-2 hours of handstand training mixed in with other stuff to allow recovery

• Free Handstand rolls, wristpushups, lots of holds (3-4 sec) and failures ~ 2 hours worth

mixed with

• Elbow Lever solid hold, getting better
• Tree Reverse Rows up in the tree
• Tree Pullups & Chins dif grips
• Tree Back Lever & Hangs this got a lot of looks and comments saying my training was awesome - I replied "Its a nice tree." lol
• Tree One Arm Hangs able to raise a teeny bit
• Tree Climbing fun
• Tree Front Lever straddle raises & adv tuck rows
• Planche Tuck able to hold a bit
• Headstand Gatherings & RLL solid
• Headstand to Handstand kipping
• Parkour Rolls & Cartwheels also trying to hold cartwheel to handstand and popping off one hand at the end
• Manna Progressions, L-Sit, Light Shrimps, Light Jumping

then after that 2 hour session I biked to the Pier, got an ice coffee and a banana from a cafe and went to Ace Hardware (which is actually a big hardware store here, instead of tiny in the states). Just wanted to look at the tools and hardware to get an idea of what gear I can make or "Rossing it Up"

then I biked to the market and they didn't have kale (damn) but they did have some nice cilantro, parsley and dill that I picked up. I sat down at a tapas place there and ordered the Calamari Bruschetta (seared calamari, house made tartar sauce, fresh zatar, seared onions on a crisp of bread) - holy shit amazing flavor - washed it down with some Riesling (Gunderlach 2010) [I had asked for a shake but they didn't have any] and since they did so well with the 1st dish I ordered Shrimps (anchovy butter, garlic & market parsley) and the bread spread with some butter and tomato seeds with another 2 glasses of the white. Oh all this while reading Micro by Michael Crichton. Its not that good but I like sci fi and its got a lot of biology and nano tech info.

I was quite pleased by this meal.. and in general by then so I proceeded by bike, after helping some tourists find a cafe, to one of the beach workout spots and did this:

@ beach workout spot

• Pullups 11 or 16 strict (can't recall), some L-pullups, 3x (3x1.5 pullups + 20-15 count iso hold + slow neg)
• Pullover + Front Dipsups so sore but did a bunch
• Hanging Upside Down Situps a few and I'd like to transition this to hanging from toes and heel
• Dip + Leg Raise & Spread a bunch also weighted with backbag
• Free Handstands unnecessary but why not
• Fence & Bench / Push & Pull mostly for recovery but behind the back and one arm push and pull were nice and iso deadlift holds feel great
  
  -
• Total Biking Today 8.3 miles or 13.4 kilometers for you blokes - I use this website for mileage - http://www.gmap-pedometer.com/

I ate chicken, cottage cheese, brussel sprouts, bananas and a homemade hot chocolate (hot water, milk, tsp cocoa powder, 1-2 tsp date honey).

Notes - Ah I like this place. Looks like I begin work on Sunday (1st day of the week here, friday & sat weekend). I'm sore as fuck.

New compilation vid.

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Thanks Feelgood! And your welcome for the Kate Upton clip, you post good music, I post pictures of boobs. Pictures of boobs is a lot easier to find!

The deadlift was pretty unexpected, but I'm happy to have hit that number. The only real number I'm focused on right now is 50. I want to be down 50lbs just so I can say that I did it! I've had the last 20lbs to go (30lbs if you count my original/actual goal of 60lbs fat loss) for forever, so hopefully switching it up will help get me there.

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Don't wanna be a fatty no more...I AIN'T A FATTY I JUST EAT A LOT!

Saturday 7/28 - 181lbs
Work started and I had some injuries to heal so I took it easy. Hoping to start it back up. Goal right now is back to 170.

Warmup

• Band Activation

Circuit Of The Day 4 sets

• Pullups
  
  • 10 | 10 | 13 | 14
• HSPU
  
  • 4 | 4 | 4 | 4
• Kneeling Back Extension Jump+
  
  • 5 | 5 | 5 | 5
• Abs
  
  • L-Sit | L-Sit | Hanging Leg Raise | Hanging Leg Raise
• Shrimp Walk
  
  • 5 | 5 | 5 | 5
• Obstacle Sprint
  
  • √ | √ | √ | √

Notes - 4 HSPU + tap off tree and hold handstand. Kneeling back extension jump is on knees hands behind head, bow head to ground, head back up, jump to feet, squat jump after landing. Jump over playground toys before alternating shrimp walk.

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Monday 7/30 - 18?lbs

Warmup

• Shadowbox
• Band Activation
• Band Rotations + Axe Chops

Lil Circuit 4 sets

• Dips
  
  • 20 | 10 w/leg raise + spread | 10 | 3 slow w/ tuck planche hold at top
• Rows
  
  • 10 | 10 inverted pullups | 10 one arm (pro & sup grip) | 10

Lil Circuit 2 3 sets

• Sprints
  
  • 3 hill | 2 hill + 2 flat | 2 hill
• Pushups
  
  • 25 | 25 | 20

Mess Around 2 sets

• Front Lever Progressions
  
  • tuck + 1 foot out holds ~ nice
• Handstand Hold
  
  • Tapping off tree

Notes - Inverted pullups on dip bars feels like a bodyweight trap bar deadlift while balancing the body tilt-- or maybe more like a double suitcase row of one's bodyweight. Upside down so its fun.

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