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Beginning Resurrection - Experiences of a Peaceful Warrior


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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.

Sex: 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:

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/2357091780068627946FZvQIU

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.

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 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

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

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