Charles’ Parkour Training Blog

Been a while since my last update, but 16 credits, 4 jobs, all my clubs and hobbies keep me obscenely busy. I kick things off again with a new concept idea that I think may be a good new addition to this blog stream: The Lifestyle Log!

This new log style is one I fashioned out of a conversation I had with Zac a couple of weeks ago regarding Twitter. Zac had used Twitter before and had had the idea of utilizing it to quickly and easily create a diet log/journal. Later that day I had a few clients ask me not only about what exactly I eat on a daily basis, but also what exactly it is I do. Thus, the Lifestyle Log was born. 

My log uses Twitter to track me through my day as I update my stream via mobile phone with my diet and activity for the day. Granted a lifestyle is so much more than just diet and mentionable activities, but I feel this is a good start for now. 

As most of my returning visitors know, I do keep a track of my workout log here in this blog, and I plan on continuing that (although I haven’t updated in quite some time…sorry!). Twitter only allows for 140 characters each update so my core workout routine and other major activities will still be listed here in full detail with some added media content. 

Just for sake of disclaimer, there is nothing I leave out of this log diet wise. Activity wise, I will use proper judgement to only record suitable material that I feel contributes to my personal fitness and health. 

If this gets a decent response, there will be some added content in the future through the log including games or challenges. 

• made on earth hector zazou mp3

I hope this log gives you more of an insight into how I train/sustain myself on a day to day basis and help those looking for guidance to better/healthier lifestyles. 

The Liftestyle Log can be found here: http://twitter.com/charlesmoreland. Don’t forget to become a follower!

Charles

Sleep – 3.5 hours bleh

Warmup -

1.5 mile bike ride to gym
20 airsquats
20 push ups

Workout -

Deadlift
135# x 5
225# x 5
275# x3
295 x 2
305 x 1
315 x 1
325 x 1

Squat
135# HB x 5
185# HB x 5
225# HB x 5
265# LB 3×5

Weighted PU
10# 3×5

Stretching

I was very dissatisfied with my deadlift performance. I figured I’d get 350+ for my 1RM test, but my form dropped significantly past 325. Perhaps I’ll test this again in a month. 

I’m beginning to like the high bar squat position, although I’ve been doing LB for so long that I need to recondition myself for it. 

This is also my first time adding weight to my pull ups since my bicep tendinitis a year ago. 

Weighted dips I’ll do tonight at work.

Weighted Dips
BW x 10
25# x5
50# x5
70#  3×5sweat kool the gang mp3 download

Gymnastics today. I’ll take more film of my straddle presses for critique and I’ll test my OAHS progress. Training circles as well as some PBar work. 

Good news, my boss finally said she would be setting up competition rings in the gym for next session. Very excited to not have to use the ones hanging in my doorway anymore!

Warmup -

Consisted of simple tumbling drills and handstand work

Work out-

Straddle HS press negatives 3×5
-video soon

Attempted OAHS, lots of pain in supraspinatus. Need to rest. Re-asses on Thursday.

Mushroom circle work 25 minutes – probably 100+ swings
-my two consistent circles feel much much more comfortable now, however I still have a very difficult time going for a third. I believe that problem is swing related. Might have decent video of this as well.

HS Pirouette – 15×1 turn

Front support crawls 3×25m
-basically pushup walking but with your feet on a slider

Adv. Tuck FL – 15 12 12 11 11

HS hold for time
-gym record is only 60 seconds or something. I got to 53 seconds before losing my balance and had no strength left to save it. I’ll test this again before my workout next time. I was really fatigued by this point.

ROAC 3×3 3 finger assistarmy of lovers gods of earth and heaven mp3

Gymnastic Workout freddie hubbard-the artist selects download

Warm Up -

25 air squats
10 knee wrist push ups
dynamic wrist stretching

Workout -

OAHS both arms
Left – 3 finger assist. Volume not recorded  15 minutes work
Right – 1 finger assist. 15 minutes work

Slow HS Press Negatives – 3×5

Front Lever – adv. tuck planche 10 second hold x 6

OAC Right arm – 3×3 3 finger assist left arm. SLOW eccentrics

Rings -

2×30 second front support hold

DH Muscle Up into RTO Dips – 3×5

Front support swingsx3

Front support L-seat – 2 minutes / 6 reps

 

Stretching

I meant to send this out before my Toronto trip, but here it is. This is my current training progression exercise for my OAHS. My 1 finger assisted holds have grown to about a solid 6-10 seconds now and perhaps this is the push I need. From past experience and the rate at which I seem to progress, I’d estimate my OAHS will be at a consistent 10 seconds by the end of the month (Just in time for my Texas trip!).

OAHS progression from Charles Moreland on Vimeo.

 

Write up from the Toronto trip this weekend should be up tomorrow with pictures so keep in touch! Quick shout out to Danno from The Monkey Vault for the fun time!

 

To be honest I cannot believe I’m making a post such as this. However, I try to keep good track of the keywords that lead people to this blog every day and recently I’ve seen an influx in searches looking for Starting Strength results and body composition changes. In response, I decided at a recent photo shoot to ask for a couple shots of me to demonstrate where I am currently as a result of my previous training. 

 

I start off by bringing you back to when I was a Freshman in college. I hope every last one of you realizes how embarrassing this truly is for me to post this:

 

Me three years ago

I was such a different person back then. Finding this photo brought back interesting memories of my past. The next photo is one of very poor quality, however it is the latest picture I have with my shirt off prior to my Starting Strength program:

 

Me around Summer '08

Better, but even then I knew I was weaker than I thought I was. About a month later I began not only Starting Strength, but also ventured down my path to become a gymnast. I was on Starting Strength for a little over two months before ending my linear progression. I gained about 18lbs of lean muscle mass and saw massive strength to bodyweight ratio spikes. This is me currently:

 

Post-SS Feb '09

 

 

Post-SS Feb '09

 

 

Post-SS Feb '09

I want to stress the point at this time that aethetics were never a goal in my training. One day a couple weeks ago, I happened to look in the mirror coming out of the shower and realized that I had attained something I figured I’d never attain (nor had I cared about). The broadness of my shoulders and chest have filled out tremendously which for me, having spent a majority of my life with my torso appearing flat, up and down, is an extreme bonus. 

For those of you looking at this still debating whether or not to go on SS, do it. But do it for the right reasons. Follow the program and go as long as you can until you see the performance goals you are looking for. 18lbs of lean muscle is not exemplary in the least for results from this program, however, I had reached a point where I felt comfortable with myself and my functionality. 

Train for life. Train for functionality. Eat properly. One day you’ll look in the mirror and realize your abs just appeared out of nowhere, and more than that, you won’t care…

Peace,

Charles Moreland