Jeff's(22Ghost) Log! starting the journey!!! :D

Hi my name is Jeff(22Ghost) i am starting my first gymnastics work ever. I am a complete beginner when it comes to gymnastics so i plan to update my log everyday that i workout to help me keep going and to let other beginners see my progress and hopefully inspire them to keep with it as well. if anyone wants to message me go right ahead i can't really help when it comes to any technical questions about injuries or scaling any exercises i haven't tried yet, but if you would like help i will try it and see how i would scale it and how i have scaled exercises i have already tried. also if you just need to someone to talk to and keep you going feel free as well.

Things you should know about me.

I had scoliosis surgery when i was 15 so i have 2 titanium rods bolted around my spine. that being said on every exercise i have to keep my back straight(it can't bend lol). so on some exercises i can't do the easiest version like levers i can't to a tuck i have to do a flat tuck and so on and so on.

i am 23 years old 5'10 and weigh 170 lbs(i plan to gain 10 to 20 lbs from this 190 max weight)

i have weight trained for about 1 year prior to finding gymnasticbodies.com so i am in decent shape though after the first day i have to say it was a lot harder than i expected so if any of you have any weight lifting experience don't expect a lot of carry over except for pullups those i can do plenty of.

(sorry for the long intro now onto the good stuff)

*For those who have seen it before i am starting with the killroy sequence(the wrist series and the stretching i added myself because i need a lot of work in those areas). then after the first ssc i will start adding in the wod from the beginning from the wod section of the forums. obviously scaled down*

Day 1.

Wrist series

video posted by blairbob in one of his post can't seem to find it anymore but you can find it on ivanovjet's youtube channel.

let me tell you if you've never done any wrist work before this is killer but i got all the way through.

Stretching video (ivanovjet's youtube channel)

didn't do this one today but will add it in tomorrow.

FSP work

1. Lsit(i am going to progress to 60s fx before i switch to Planche work)

4x15s pb Legs parallel to ground

2.German Hang(a lot harder than i thought it was going to be)

3x20s with legs bent on stool(thought i would be able to do a full german hang but was to hard on my biceps)

3.Front Lever(i could actually do a tuck on this one)

2x15s 3x10s flat tuck with legs close to chest(this hurt my fingers a little on the third underside knuckle of the ring finger)

4.Handstand Work(really want to do a hspu)

3x20s Headstand (very solid but i want to do this first to build up the neck muscles, i probably will have a 60s hold by the end of this ssc)

FBE

1.PPPu

6 sets of 5 legs raised one leg up hands fingers forward on floor, for wrist strength.(i will be doing these on rings when they get in the floor ones were to easy but feet against wall was to hard.

2.Front Lever Pulls

3 sets of 5 plus 2 more flat tuck with legs close to chest

sorry bout the long post but i want to be thorough so beginners like me could understand everything as well as they could.

thanks future updates will just include workout log.!!!!!!!

I would add up to 8 sets of FSPs, just to make sure that you will progress, that can't hurt, and I wouldn't do the headstand, I think there aren't really any neck muscles that you'll need in the future. instead of that I would focus on proper handstand, and, if you want the HeSPU, then HeSPU negatives (do them on day with your pulling exercises), do them really slow, till your head is on the ground, then kick back to the HS again, about 5 repetitions should do.

thanks for the advice i thought that i had read somewhere on the forum that working on headstand would be extremely beneficial for handstand work but i can't find it now. i will incorperate handstand instead of headstand then. with the 8 sets of FSP are you talking about getting 120sec total rather than 60sec total because i am breaking them up?

Day 2.

FSP

1.Lsit 4x15 pb(well i am using chair handles) legs in phantom chair position

2.German Hang 3x20 legs on chair still can't get my torso strait up and down like slizzardman says in his video it hurts to much

3.Front Lever 10 4 8 10 8 10 10 flat tuck with legs close to chest. this was a lot harder than the day before.

4.Handstand Work 3x20 i did these in a really narrow hallway so i could put my legs on both wall then bring one into the middle. cant do a unsupported handstand yet

FBE

1.Inverted Curl 6x5 i did these on a pullup bar with my feet on a foot stool. i did order some xtreme rings though so when those get here i will be using those instead of the pullup bar(i'm guessing the 6x5 will be very hard to achieve with the rings)

2.Dips 4x5 2x4 i did these on a ledge overlooking my living room so it was kind of like pb dips in front except your wrists are at a right and like on the floor i don't know if i will switch these to rings when they get here i will have to test them out and see.

i will be skipping the next couple of days so on can be on the mt thf schedule that everyone else is on. i will still be doing the wrist and stretching warmup though