crashnburn Posted August 11, 2009 Share Posted August 11, 2009 Beginning Resurrection - Experiences of a Peaceful Warrior Bodyweight & Gymnastic TrainingFriday, July 24, 20094:42 AM Age: 31, but look like I am in my early 20s. Genetic gift of sorts. Sex: MaleLocation: 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. BUTI 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: http://lh6.ggpht.com/_DSCgTU6qhpw/SoFpJ5P5HNI/AAAAAAAAAfA/NCxzT30xf8o/s288/IMG_0383.JPGhttp://lh3.ggpht.com/_DSCgTU6qhpw/SoFpLK2NkGI/AAAAAAAAAfE/MQSCn-zZWjw/s288/IMG_0384.JPGhttp://lh6.ggpht.com/_DSCgTU6qhpw/SoFpMR9HIoI/AAAAAAAAAfI/QRDnMNRn0j8/s288/IMG_0385.JPG CURRENT LIMITS: (To be Added)- Pullups Max: - Pushups Max: ADDITIONAL RESOURCES: * EXERCISE LOGGING CHART from forum member 'niftyvt': http://good-times.webshots.com/photo/2357091780068627946FZvQIUI 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.http://thumb6.webshots.net/t/74/74/0/91/78/2357091780068627946FZvQIU_th.jpg 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 http://lh3.ggpht.com/_DSCgTU6qhpw/SoFpH7WuCLI/AAAAAAAAAe4/a4v0xHL5hxI/s288/IMG_0378.JPG http://lh4.ggpht.com/_DSCgTU6qhpw/SoFpI1SfLvI/AAAAAAAAAe8/cUPC0Z8RcL4/s288/IMG_0379.JPG * Garage: Height - Width - Have 2 Ceiling hooks mounted in Concrete1 hook has Punching bag hanging kind of on the side of garage1 hook is unused at this point but at center of the Garage http://lh5.ggpht.com/_DSCgTU6qhpw/SoFpB0sQcAI/AAAAAAAAAek/IGLDGqanlPo/s288/IMG_0278.JPG http://lh6.ggpht.com/_DSCgTU6qhpw/SoFpDAdUmnI/AAAAAAAAAeo/6clADpfSuPE/s288/IMG_0280.JPG http://lh5.ggpht.com/_DSCgTU6qhpw/SoFpEmUtwYI/AAAAAAAAAes/h6JlhHwPB2g/s288/IMG_0285.JPG * Outside Area (Between Building Columns): Height - Width - http://lh3.ggpht.com/_DSCgTU6qhpw/SoFpFmOrY7I/AAAAAAAAAew/wDPl8AMF_TM/s400/IMG_0290%20Panorama.jpg http://lh3.ggpht.com/_DSCgTU6qhpw/SoFpGuHLvXI/AAAAAAAAAe0/0pKfHna-BiQ/s288/IMG_0295%20Panorama.jpg Link to comment Share on other sites More sharing options...
robert Posted September 1, 2009 Share Posted September 1, 2009 Welcome back! Great to see you! Link to comment Share on other sites More sharing options...
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