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Post by ron hill io on Jul 23, 2010 22:35:30 GMT
This weeks stuff: Tuesday: Parkour Wednesday: Parkour Thursday: Rest (knees were killing me!) Friday: Rest (knees and muscles feeling better) Today (Saturday) : 40 weighted situps (@ 12 KG weight) + 20 Situps 20 of those crunches that you go sideways trying to touch your feet. dunno what they are called  20 crunches when your feet are on the ground + 20 more with feet not touching the ground (again i dunno what they are called) 30 press ups: 10 + 10 + 10 Tomorrow: Probably more parkour from work and maybe some leg workout and more some upper body stuff if im not sore. THEN REST  ! |
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Post by Joe Rogan on Jul 24, 2010 8:58:11 GMT
Ronil, if you're doing that leg workout it's way too much. Squats are your first exercise. Your second exercise should be a choice between Bulgarian split squats, step ups, lunges and reverse lunges. You pick only one exercise as they're all very similar. Pick a different exercise the week after if you like. Third exercise should again be a choice of one: reverse hyperextensions (with added weight) and supine hip thrusts are my favourite. Also, specific what you're actually doing, like sets and reps wise, if you can, instead of just putting '3 to 4 x 8 to 15' haha Annnnnd I'd recommend getting one or two more Parkour days in there!  Nice though, good job my friend! |
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Post by Abstergo on Jul 24, 2010 12:04:10 GMT
Also, add some notes on how you found it etc, the more information there is the more we can help you.
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Post by ron hill io on Jul 24, 2010 13:12:17 GMT
ahh, i find that i can easily complete the leg work-out, thats why i do soo much also i do 10 reps for each exercise and 3 sets normally. AANNDD, i got most on the info about the leg workout,warm up and mobility drills from Joe, when yo sent me the 6-8 week plan. the rest i made myself OO and parkour i do A MUST on those days, but i also add in parkour when i have time to on other days Thanks for the help guyss |
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Post by ron hill io on Aug 26, 2010 20:49:02 GMT
well ill post the new stuff here
This week i did nothing at all apart from tuesday where i did some light parkour since i was rather busy =/
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Post by ron hill io on Sept 11, 2010 18:07:29 GMT
PS; im just modding my first post to show my workout plans if people were wondering why i havent updated it or not seeing what i was updating. SO READ the top post ^^^^^ |
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Post by Abstergo on Sept 12, 2010 12:58:37 GMT
It's better to add a post, then you can see an improvement in your performance over time  |
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Post by SHiiV* =) on Sept 12, 2010 14:29:47 GMT
It's better to add a post, then you can see an improvement in your performance over time Plus.. Your post count increases Loool |
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Post by ron hill io on Sept 12, 2010 18:22:05 GMT
yeh but i started like this so i thought i might aswell carry on..
well ill put up next week's in a new post
ALSO: has anyone got any tips or vids for increasing core strength?
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Post by Abstergo on Sept 12, 2010 19:08:04 GMT
What kind of strength do you want from your core?
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Post by ron hill io on Sept 12, 2010 19:13:50 GMT
just more core strength so that ill have less strain on my back when doing parkour, i want to start doing rolls soon so hopefully a better core strength will help and also i just want to strengthen most of my muscles If that answers your question Dan? |
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Post by Abstergo on Sept 12, 2010 21:28:10 GMT
Lower back eh? Start lifting It sounds like you want / need to condition your whole body, have you still got the routine that Joe wrote for you? |
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Post by ron hill io on Sept 13, 2010 6:16:05 GMT
yesh i have, thats what ill be using again for 2 months, but i dont think it has anything for lower back  |
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Post by Joe Rogan on Sept 13, 2010 9:55:47 GMT
Lower back issues are often due to lack of flexibility in the hip flexors, glutes and hamstrings. Reply with every bit of training equipment you have access to and I'll help you out |
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Post by Joe Rogan on Sept 13, 2010 9:56:20 GMT
P.s. the best core exercises are barbell squats and deadlifts |
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Post by ron hill io on Sept 13, 2010 17:05:44 GMT
oo i do have poor flexibility which is one thing people at pedestrians noticed! i am trying to improve that too |
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Post by Joe Rogan on Sept 13, 2010 22:05:20 GMT
Well if you let me know what equipment you have I'll help you out. |
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Post by Abstergo on Sept 13, 2010 22:07:22 GMT
oo i do have poor flexibility which is one thing people at pedestrians noticed! i am trying to improve that too Ronil, your flexibility is probably the worst I've ever seen! You need to be stretching a lot! |
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Post by ron hill io on Sept 14, 2010 7:04:41 GMT
i am trying, ive got much better than last time you saw me, ask Jim but im still kinda crap Also i only have dumbells Joe |
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Post by Joe Rogan on Sept 14, 2010 8:38:11 GMT
Ok, how much weight do you have? I've got your mobility and flexibility stuff sorted, once I know how much weight you have we can get started Ronilpie. Could you commit to spending 10-15 minutes stretching, 6-7 days a week? It's not a lot at all |
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Post by ron hill io on Sept 14, 2010 16:15:50 GMT
uhm the max wight i can get is 12.5 kg on each dumbell (i have 2) and yeh i can do the stretches thanks joepojie!...... |
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Post by Joe Rogan on Sept 14, 2010 19:47:47 GMT
So 25kg total?
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Post by Abstergo on Sept 14, 2010 20:39:44 GMT
Good maths Yosef |
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Post by ron hill io on Sept 15, 2010 6:22:27 GMT
yes with 2 dumbells that is |
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Post by Joe Rogan on Sept 15, 2010 9:35:37 GMT
And do you have a pull up bar?
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!
