Hello All:
I am new to the forum and bodyweight/gymnastics conditioning. I am 51 years old, 5'9" and 205 lbs (fat!).
I have started conditioning to lose fat weight, gain some hypertrophy, and get in the best shape I possibly can. Alas, the only L-sit I can do currently is Lounging on a chair. I started just two weeks ago using The Convict Conditioning book by P. Wade. My current routine is a 3xweek whole body:
Pike Press; Negative pull ups; Push ups; Inverted rows; Negative Dips or Diamond push ups on knees; Negative Chins; Bdywt Squats and Leg Raises on the floor. I takes me about 60 minutes doing 2 "work" sets of each with 1-2 warmup sets each, not including time for a general warm up and cool down. These are what you call Bent Arm strength moves, correct?
My long term goals are for reps: HSPU's; STRICT One arm Push ups; Pulls ups; Dips; Chins; Pistols; L-Sits and for "party" tricks: the straight arm strength moves: the Planche, Front Levers and the Flag. Hey, I am being honest in saying I would like to obtain the strength to show off once in a while, lol. Eventually, I would like to be strong enough to do the upper body exercises listed on the rings. My body aesthetic goals are to get down to 10-12% body fat and very good functional strength along with looking great also. Saying this, I don't want to look "all show" (as in bodybuilding), but also want that "go" functional strength to move my body through space like a gymnast. My current fat reducing diet is 2000 cals daily, broken down into 55% Carbs, 25% Protein and 20% of healthy Fats. I eat 5-6 small meals daily. I've lost 5 lbs of weight in 2 weeks, which no doubt will slow down as I get into better condition. I also do 30 minutes of brisk walking 3xweek that I alternate with the gym sessions.
To my main concern:
I have a history of muscle strains since my years in high school track up to now: 1) complete Strain III of left rectus femoris in high school track which was never repaired. 2) a Strain II (or III?) of right anterior delt (I felt a pop while doing right side planks at the time.and definitely a small gap between delt and acromial tip; and 3) right Vastus Lateralis ( I felt a clicking while doing repetitive leg press type of movements and noticed a very slight gap down on the lateral aspect of the knee a few days later). Except for the left quad strain, I have never noticed any bruising or swelling nor experienced pain when these occurred. I also suspect a history of a left upper forearm strain at the medial aspect very near to the elbow. So, I AM susceptible to tendon injuries. In fact, that is my biggest concern with starting this style of workout.
At my age, and history of tendon injuries, should I continue with whole body workouts 3xweek or reduce the frequency? I am concerned about overtraining and/or poor recovery leading to future tendon injuries. As you guessed correctly, my current flexibility is awful, so I have started a basic flexibility routine! Stating that, even when I was in high school and much more flexible, I do have the history of complete tendon rupture in the left rectus femoris.
In general, is it possible to reach my goals mentioned aboe performing a "split type" of routine such as a 3xweek Upper/Lower body ABA BAB split? Should I stay with the whole body routine? Any recommendations/suggestions regarding, diet, mobility/flexibility and routines would be truly appreciated by this new (old) guy.
I have considered getting Foundation One, but I am not sure if it is appropriate for the goals I have as listed above.
Thanks and I am truly enjoying the forum.
Don In Ohio
