Hello,

This is my first online training log so here's some background and goals of mine:

I'm 13 years old, 110 lbs, 5 foot 5, and the amazingly inaccurate calipers say 4% bodyfat. I love working out, I'd probably do it 7 days a week if I could. Other than working out, I love to surf and do Taekwondo exercise wise. My dad got me started on burpee pull-ups when I was 11, and for the last 4 months I've been seriously into it. I'm looking to gain functional strength and muscle along with conditioning. I've been basing a lot of my workouts off of Never Gymless which I absolutely love! After trying weights and calisthenics, I've decided I want to focus on bodyweight exercises.

Goals:

Do 20 strict pull-up - Max: 14
Do a strict muscle-up - I can only do it where my wrists bang the bar
Do a clutch flag - Currently working on the clutch hang
30 second L-sit - Completed! 1/29/12
Full standing wheel roll out - I'm within 4 inches!
Do a clean pistol with each leg with shoes- Completed! 1/26/12
Do 5 clean pistol barefoot -

Monday, January 23rd, 2012:

58 hindu squats
3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
2x 5 kneeling rollouts, 10 bridges, 15 second L-Sit, 20 seconds each side twist stretch

Later: Deck of cards:

The number on the cards equals the number of reps you do, pull-ups x1, Hindu pushups x1, Squats x2, Chinnies 1x each side. 10s and face cards equal 15, and Aces equal 11s. (For squats you'd do 30 and 22) 1st joker equals 20 squats + 10 chinnies a side. 2nd joker equals 10 pull-ups + 10 hindu pushups.

Spades = Squats x2
Hearts = Hindu pushups
Diamonds = Pull-ups
Clubs = Chinnies each side

Total: 250 hindu squats, 125 hindu pushups, 125 pull-ups, 125 chinnies

Time: 41 minutes!

Very happy with my time! I made sure to do everything with perfect form.

Tuesday, January 24th, 2012:

60 hindu squats
3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
2x 5 kneeling rollouts, 10 bridges, 15 second L-Sit, 20 seconds each side twist stretch

20 minute joint mobility session

5-10 minute foam rolling session

3x 5 second clutch hang each side, rest 1-2 minutes

Helped out 2 45 minute Taekwondo classes

Trained in a 1 hour and 15 minute Taekwondo class

Wednesday, January 25th, 2012:

62 hindu squats
3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
2x 5 wall standing roll outs (within 4 inches of full extension), 30 bridge, 15 second L-Sit, 20 seconds each side twist stretch

Minute Drill #4:

Burpees x 30 seconds
Split jumps x 30 seconds
Jumping jacks x 30 seconds
Mountain climbers x 30 seconds
Grasshoppers x 30 seconds
Squats x 30 seconds

1 minute rest

Repeated for a total of 5 times

Thursday, January 26th, 2012:

62 hindu squats
3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
2x 5 wall standing roll outs (within 4 inches of full extension), 30 bridge, 15 second L-Sit, 20 seconds each side twist stretch

Warm up: 8 pull ups, 10 bulgarian split squats each leg, 9 dips

Strength circuit:

Pull ups: 9 9 9
Pistols: 2/2 2/2 2/2
Ring dips (hands always went above belly button): 10 10 10
Hamstring curls on bench: 12/12 12/12 12/12
Diamond pushups (feet together, hands at mid chest level): 15 15 15

Notes: So excited that I did my first clean pistols! It means a lot to me because I have struggled with them because I have flat feet, lack of ankle mobility (caused by flat feet), and Osgood Schlatter Diseases. Which causes the bones in your kneecap to rub against each other. Hindu squats and ankle mobility drills have helped me huge!

Rested 30 to 60 seconds between each exercise
10 minute join mobility session

10 minute stretching session

Helped out 1 45 minute Taekwondo classes

Trained in a 1 hour and 15 minute Taekwondo class

Friday, January 27rd, 2012:

3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
2x 5 wall standing roll outs (within 4 inches of full extension), 30 bridge, 15 second L-Sit, 20 seconds each side twist stretch

Later: Deck of cards:

The number on the cards equals the number of reps you do, pull-ups x1, Hindu pushups x1, Squats x2, Chinnies 1x each side. 10s and face cards equal 15, and Aces equal 11s. (For squats you'd do 30 and 22)

Spades = Squats x2
Hearts = Hindu pushups
Diamonds = Pull-ups
Clubs = Chinnies each side

Total: 250 hindu squats, 125 hindu pushups, 125 pull-ups, 125 chinnies

Time: 36 minutes!

Really proud of my time!

1 hour Taekwondo instructor workout (turned out to be intense, sparred over 1/2 of the class.)

10 minutes of messing around on the heavy bag.

Saturday, January 28th, 2012:

64 hindu squats
3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
2x 5 wall standing roll outs (within 4 inches of full extension), 30 bridge, 15 second L-Sit, 20 seconds each side twist stretch

Sunday, January 29th, 2012:

Tacfit mission 1 recruit:

Total score = 53

Notes: Pretty fun. My dad encouraged me to try it so I went for it!

Monday, January 30th, 2012:

66 hindu squats
3x 1 minute stomach vacuum
2x 25 Standing leg lifts to the front, side, and back
3x 35 second bridge, 20 second L-Sit, 20 seconds each side twist stretch

20 minute join mobility session - Tacfit program 1 mobility

AGT stretching routine part 1

100 burpees in 5 minutes 27 seconds!

Notes: Woohoo! Great way to start off a routine!

AGT stretching routine part 1 and 2,
1 minute forward ankle stretch
1 minute backward ankle stretch
25 ankle rotations both directions on each leg

I'm going to change up my routine just a tad, to implement some more gymnastic stuff. Should be fun!

Tuesday, January 31st, 2012:

68 hindu squats
3x 1 stomach vacuum
3 kit calf raises each leg
2x 25 Standing leg lifts to the front, side, and back
3x 35 second bridge, 20 second L-Sit, 20 seconds each side twist stretch


FSPs (s = seconds):

Plank: 60s 60s 60s
Reverse plank: 60s 60s 60s
Hollow hold: 60s 60s 60s
Arch hold: 60s 60s 60s
PB support: 60s 60s 60s
Chin-up hang: 60s 60s 60s

Done in circuit fashion. 10 second rest in between reps, 1 minute 10 second rest in between circuits. Total of 3 circuits.

15 minutes later

Workout A (rest 1 minute in between sets):

A1: L chin-ups with knees slightly bent - 3 3 3
A2: Graduated/box pistol, bench at upper calf level - 3/3 3/3 3/3

B1: HeSPU negatives - 3 3 3
B2: Natural leg curls with the help of hands- 3/3 3/3 3/3

C: XR pushups followed by XR Bulgarian pushups (rings inline with feet) - 3/3 3/3 3/3

Notes: I felt so week when it came to the FBEs. I think the FSPs just wiped my energy. I’ll definitely have to get used to them and the new gymnastic movements. I got a long way to go, but I’ll figure it out!

Helped out 3 45 minute Taekwondo classes

Trained in 1 90 minute Taekwondo class