I've been training for about 9 months, three days a week. My progress has been slow, and I think it's time to start working a little harder toward my goals.
I started with below average strength and a shoulder weak from an old injury. Here is a log from my second month of training:
plank, 2x30s
reverse plank, 2x30s
hollow hold, 4x15s
arch hold, 2x30s
dead hang, 3x20s
bent knee L-sit, 4x15s
pushups, 5x5 OR negative pull-ups, 5x3
My approach has changed a bit since I began. I like to keep my workouts short, and I have chosen to replace the warmup prereqs with some quick shoulder mobility work and barbell squats.
Today my workouts look something like this:
shoulder warmup
light (125lb) barbell squats, 5x5, 2 min rest - would go heavier but I have no more plates
chins 5x5 or neutral grip pull-ups 5x3
ring l-sits, 20 sec sets mixed with leg lifts
rings dips, 2-3x2 - these are tough
wall handstands
I have not done much FSP work. I would like to focus more on handstands and PL progressions. I've done very little for BL, mostly because my rings are hanging from a "Door Gym" type pull-up bar and I'm wary of knocking it loose doing non-stationary ring work. I have also neglected wrist conditioning and stretching overall (my l-sits are still pretty ugly - http://i48.tinypic.com/24pj6kx.jpg).
A few months after I started, I adopted a paleo/primal style diet which has worked OK for me. I have become slightly leaner, and I just like the idea of eating a simple, clean diet of meat and vegetables. I eat 4 good meals a day and aim for roughly 2000 calories at ~155lbs bodyweight. I felt I should stick to a fairly low carb diet until reaching my target bodyfat level, but I can't help but wonder if I'm just limiting my progress. I know slizzardman is an advocate of higher carb diets, and I may start incorporating more starchy tubers into my diet and worry about that six-pack when I have developed more strength.
As for my fat loss goals, I generally hate cardio, especially running, and I avoid it. Meant to try kettlebell/t-bar swings as an alternative.
With all that said, I feel like it's time to focus a bit more instead of doing essentially the same workout every day. I have decided to add an extra day; probably a basic program like Kilroy's, and I will focus more on foundation work like handstands and frog stands. I'll probably ditch the barbell squats until I get more plates and put more time into joint/stretch work and warmups.
It's good to write this all down. I'm usually terrible about tracking stuff, but I think making this public will help motivate me if I say consistent. Thanks in advance to anyone who takes the time to read through this and offer input. I'm a strong believer in gymnastics based conditioning and you guys inspire me to stick with it.
