Beginning Resurrection - Experiences of a Peaceful Warrior

Beginning Resurrection - Experiences of a Peaceful Warrior

Bodyweight & Gymnastic Training

Friday, July 24, 2009

4:42 AM

Age: 31, but look like I am in my early 20s. Genetic gift of sorts.

***: Male

Location: India. Formerly, TX, CA, CO etc. in the USA for 8 years (2001 - 2008)

I'd like someone to create me a starting workout plan that I don’t have to think about much. Just

go with it.

I'd like to combine Gymnastics Progressions (From Coach Sommers Book - Building the Gymnastic Body),

Bodyweight Culture type exercises & I already do some Yoga for stretching & relaxation.

I want to focus on Function over Aesthetics in the long run as per Coach Sommers - Strength over Size fundamental.

BUT

I need certain aesthetics fixed since I've lost a lot of size on a whole bunch of clothes fast.

Please do point out any warm up, cool down, joint prehab / rehab etc & suggest appropriately so that I can just go with it.

I just received my Xtreme Rings but I have yet to open up the box put them up since I'm under the weather.

I have a pullup bar lodged in a Passage way 3ft (Wide) x 8.5 ft (High)

I am planning to get / build PVC Paralletes as well

FITNESS GOALS:

LONG TERM FUNCTIONAL FITNESS - Based on the following:

Body weight related exercises (CURRENT SCHEDULE)

* Gymnastic Bodies (Coach Sommers) - Strength & Aesthetic

* Calisthenics - Functional Fitness, Strength, Aesthetic (BodyweightCulture.com, etc)

-- Always enjoyed Pullups, Dips etc.

-- Prefer COMPOUND exercises v/s Non compounds

* Yoga - Overall fitness, posture, Mind-Body Union, Relaxation, Stretching

Martial Arts (SCHEDULE PERMITTING SOMETIME IN THE FUTURE)

* Capoeira (Love the dance martial art form)

* Krav Maga (Self defense aspect)

* MMA / Muay Thai / BJJ / Kickboxing etc? - MAYBE!!! If I get the time from the above

SHORT TERM GOALS:

- Burn the Tyre and hopefully get a flat tummy.. Even better if a 6 pack

- Fat Loss, Cutting

- Need to increase Size of following :

- * Arms

- * Shoulder

- * Chest

- I'd want STRENGTH over SIZE but SUDDENLY all my clothes got loose due to weight loss

- I went from 34" to almost 30" waist while doing some minimal yoga and my Arms, Shoulders & Chest lost a bunch of size. I think I lost a lot of muscle with the fat

- Pictures show how my arms have gotten way SKINNY.

- People and friends think I look weak.

- I might have lost some good muscle while trimming up. But I feel more energetic than I used to with a lot of flab on me. Lighter.

SPECIFIC GOALS & MILESTONES:

I am open to suggestions on SPECIFIC MEASURABLE GOALS and MILESTONES.

CURRENT TAPE MEASUREMENTS:

Height - 5'9" / 5'9" (Varies measuread at various places)

Weight - 64 kg (on empty stomach as of 8/11/2009)

Neck - 17"

Bicep - 12.5"

Forearm - 10.5"

Wrist - 6.5"

Chest - 42"

Waist - 30/ 32"

Hips - 36"

Thighs - 21"

Knees - 13"

Calves - 12.5"

Ankles - 9.5"

Bi-Deltoid - 17-18"

CURRENT PICTURES:

CURRENT LIMITS: (To be Added)

- Pullups Max:

- Pushups Max:

ADDITIONAL RESOURCES:

* EXERCISE LOGGING CHART from forum member 'niftyvt':

http://good-times.webshots.com/photo/2357091780068627946FZvQIU

niftyvt said:

I dont have an excel file uploaded but it is really simple. I just made a chart, each column is a different training day (1 through 4 for me) and each row is a different motion like push, pull, core, or legs. Remember to keep a journal about how you are feeling or if you tweak something while training and/or write about anything of note that happens during your sessions.

Here is my first ever SS cycle, take a look and dont be afraid to make notes and change things like I did.

DIET RECOMMENDATIONS:

??? Please do make some diet recommendations as well if you can.

PREVIOUS WORKOUT HISTORY:

1993:

* Age 15/16:

-- Gym workout

2000:

* Age 22:

-- Gym Workout

2001:

* Age 23:

-- Summer - Heavy Gym Workout and Good heavy Food habits

-- Put on a bunch of Muscle.

2003:

* Age 25:

-- Group X Class @ 24 hr Fitness: 1 hr Kickboxing & 1 hr PiYo (Pilates Yoga) for around 3 months

-- Lost / burnt some fat

2007:

* Age 29:

-- Post from 2007 --

I used to do 12 / 10/ 8 pullups (3 sets) (front hold) couple of years back. I stopped

exercising, change of life etc. etc.. and find myself unfit..

I recently started with just the following:

- brisk walking

- pushups

- pull ups ( 6, 3/4, 1/2) - 3 sets

I have to of course lose a lot of BF that wasn't there before.. But, I'm wondering

if you have suggestions on improving my pullups simultaneously.

I am using the "door gym" thing for pullups in the door frame.

PAST PICTURES:

(To be added)

POSSIBLE WORKOUT AREA PICTURES:

* Stair Area: (PRIMARY)

Height - 102" / 8.5 Ft

Width - 3 Ft

Have a pull up bar put in between 2 beams

* Garage:

Height -

Width -

Have 2 Ceiling hooks mounted in Concrete

1 hook has Punching bag hanging kind of on the side of garage

1 hook is unused at this point but at center of the Garage

* Outside Area (Between Building Columns):

Height -

Width -

"I'd like someone to create me a starting workout plan that I don’t have to think about much.â€

“I'd like to combine Gymnastics Progressions (From Coach Sommers Book - Building the Gymnastic Body),â€

“Bodyweight Culture type exercises & I already do some Yoga for stretching & relaxation.â€

Make sure to check the book's programming section, you can create a routine based on your goals. Creating the routine was the hardest part for me but based on your own individual goals you should be the one to make it and then have some of the more experienced on here check you off. For the static holds refer to page 171 in the book. I do my static work before the strength portion of my workout, on page 178 the book explains how to integrate the static holds with appropriate strength exercises. I have integrated mine into a steady state cycle as explained on page 180. On page 176 in the second paragraph the book shows what strength exercises should be paired together. There are multiple ways to set up a program so find the ones that work for you based on your goals, I chose to integrate static with the steady state because Coach Sommer explains in the book he has had great success with these protocols and I am definitely a raw beginner. You could consider just following the WOD as well.

“I want to focus on Function over Aesthetics in the long run as per Coach Sommers - Strength over Size fundamental.â€

Gymnastics will give you a high strength to weight ratio, I just finished my first steady state cycle and haven’t gained much in weight but have had a significant increase in strength and tone. I have decided to supplement with some powerlifting and calf exercises in the future though as my legs have lagged behind in development.

“Please do point out any warm up, cool down, joint prehab / rehab etc & suggest appropriately so that I can just go with it.â€

I have been using Super Joints from Pavel lately, also Ido Portal has some cool joint exercises for Floreio on his blog, also the exercises in the joint preparation and flexibility work section of this forum has some really good exercises as well, check the sticky’s.

“* Capoeira (Love the dance martial art form)â€

Check out Ido Portal’s blog, great stuff to help you here and you can add it right into your gymnastic training.

“* MMA / Muay Thai / BJJ / Kickboxing etc? - MAYBE!!! If I get the time from the aboveâ€

You might be shooting for too much at once if you add all this, maybe focus on one of these martial arts and once you are fairly good try adding another. I train BJJ and have trained Muay Thai as well and I think it would be wise to become proficient in the aspect of fighting you like, between ground, takedowns, and striking, and then add the other components later. This is the debate between being a jack of all trades or developing mastery in one thing first.

"- Need to increase Size of following :

- * Arms

- * Shoulder

- * Chestâ€

It will happen if you are consistent with this routine. My greatest gains have been in my arms and abs since I started this routine. My back and shoulders have increased as well although to a lesser degree.

“- I went from 34" to almost 30" waist while doing some minimal yoga and my Arms, Shoulders & Chest lost a bunch of size. I think I lost a lot of muscle with the fatâ€

If you are losing muscle, perhaps you were overtraining or your diet could use some improvement?

“- People and friends think I look weak.â€

I am the weakest looking strong guy in my gym , I wouldn’t worry about this, just start the routine and you will see improvement over time.

“I am open to suggestions on SPECIFIC MEASURABLE GOALS and MILESTONES.â€

The best measurement for me has been moving up to the next progressions after a steady state cycle. I can see what areas I performed well if I moved up and what areas needed work because I remained stagnant.

“??? Please do make some diet recommendations as well if you can.â€

Check the diet section of this forum, a lot of guys like the paleo diet, some will try other things like adding the zone, just make sure you are consistent with your diet or you will notice the difference. I like the paleo diet myself although with some minor adjustments.

Thanks a lot for replying. I really appreciate it.

I have read through those pages you mentioned but I get lost after a point. TMI - Too much information.

I am having some kind of Writer's Block / Mental Block with creating and finalizing my workout. I used to do Fortune 10, 20 advisory work and process tons of information to come out with a Roadmap & Execution plans. I can still do that sleeping...

But for some reason I have a writers block due to TOO MUCH INFORMATION & PARALYSIS BY OVER ANALYSIS and not been able to KISS - Keep it Simple Stupid to establish this workout.

Following post I made on Bodyweight Culture for help on creating a workout plan.

I'd say Short Term top Goals:

1. Muscle Gain (especially on upper body where I've lost a lot of mass: Fat & Muscle while going through Yoga & Ayurvedic Detox) - All my shirts & T-shirts are now loose as hell..& I dont want to go shopping.

2. Fat Burn of my abdominal Tyre.

I went from 34" to 30/32" waist in 1.5 months with minimal effort.

I really love the fundamentals by Coach Sommers (bought the book & the rings) and Experts & Veterans here at Body Weight Culture.

But, I have not been able to sort out and finalize on a Workout plan that alternates or blends with the two of them.

PS: My pictures show me LEAN But I dont think I am as lean as I appear. I might be around 20+ % Body Fat. I have good frame so it appears better.

I would really appreciate any guidance in formulating a plan.

Blairbob, IdoPortal, MatLeo...

Someone please just show me how to build a sample newbie workout. Just make me a newbie workout / template that I can start with and I'll get a hang of things once I get started.

Seriously, just start doing the GB WOD's till you don't find them challenging. Coach Sommer has stated they are a low volume WOD. I like them but found I wanted to do more stuff. The movements and WOD were hard but I wanted more skill work day in-day out. I started combining them typically like one upper body WOD with the lower body WOD and doing all the prevention stuff at the end.

read some of the many posts that are around asking for plans. fx killroy70's plan has been recommended many times

Razz said:

read some of the many posts that are around asking for plans. fx killroy70's plan has been recommended many times

Thanks for replying. I read KillRoy70 plan (it was kinda generic) and made something similar but am kinda lost. Do point out some specific review over here if you can.

viewtopic.php?f=18&t=2526

just wondering if you ever settled on a routine? :roll:

Dreadrok said:

just wondering if you ever settled on a routine? :roll:

Finally found the KillRoy70 routine everyone was talking about. Downgraded it to the easiest progressions.

Before starting the program, set out to figure out hold times for the FSPs... and boom.. >>>

>>> Started Easier KillRoy70 - Shoulder Pain

viewtopic.php?f=18&t=2573

goodluck man

Dreadrok said:

goodluck man

Whats your routine?

Old workout and injury threads for history

Aug 20, 2009 - 

https://www.gymnasticbodies.com/forum/topic/2056-pls-adv-create-1st-routine-mixing-btgb-yoga-punching-bag/

Aug 27, 2009 - Oct

https://www.gymnasticbodies.com/forum/topic/2100-barely-start-shoulder-injury-6-wk-rest-now/

Will post new workout and progress threads soon..