Elites bodybuilding & gymnastics Training Log

[EliteLift]

Well i'm finally going to make a journal AND STICK TO IT for long enough that i can messure my overal fitness progress and hoppfully not lack of it...

i have been supplementing gymnastics with weight training recently, so i am planning to record what i'm doing their as far as new skils learned and conditioning improvments, but am also planning to ballance everything out and try to get back to the gym more freqently again as well.

i will be doing a chest shoulders triceps and abs later today to start off just because i feel these are my weaker spots..

i will post more on what type of in gym training i plan on doing later when time is something i have more of.

[gymgirl]

very cool! I'm excited to follow your journal. I used to be a gymnast so this will be really fun to read. Do you ever do crossfit?

[EliteLift]

well i only had about 30minuts to workout due to my moms birthday party.

fridays workout:

5 min warm-up (jogged to gym)
1.BB benchpress 3x8-135lbs
2.DB shoulderpress 3x8-100lbs
3.weighted bench dips 3x8- bodyweight + 3x45lbs plates on lap

i thought of this as a getting back to the gym workout and decided to pace myself with weights i know i am able to use with good form.

i would have prefered to do regular dips but my recently dislocated thumb wasnt agreeing with me there so bench dips will have to do for now..

[EliteLift]

hey gymgirl. i cant say i have done crossfit, or even know type of trainning its is for that matter. but i'm always open to learning/trying new workout programs. i havent really decided on what type of program i'm going to be doing yet and at this point im just trying recondition my body into lifting heavy weights again, so all imput is greatly apreciated!

[JDR3]

With your gymnastic background I think you would enjoy crossfit (crossfit.com).
I'm sure Gymgirl will fill you in more but it will give you a great workout.

[gymgirl]

exactly what JDR said, with your gymnastics background I think you will enjoy and do very well at crossfit, www.crossfit.com
If you have time check out this article about crossfit: http://www.crossfit.com/cf-download/Foundations.pdf

check out the main page too, and maybe try a few workouts. It's definitely different and will take you to a whole new fitness level!

[trainerty]

What is your goal for gym training?
I'm guessing it is to add some muscle mass....is this so?

[EliteLift]

hey gymgirl! crossfit seems like its pretty intense and i deffinatly a type of training i like (i have done simular types of training years ago). from what i have gatherd so far your suposed to choose a few different exersices with a set amount of weight/reps, complete all chosen exersices and rep ranges for one round, continue on to complete as many rounds as posible within your set time limit.

am i on the right track with this? if so i will give this i try asap (probably tuesday right now due to a 70hour level3 first aid cousre)

i'm thinking my workout will go somthing like this:
time limit: 25minutes
1. pull-ups x6
2. pushpress x6
3. squats x6

i'm very excited about seeing how many rounds i will be able to complete. but if you think i should change somthing by all means let me know and i will. after all i still have a lot more reading to do on crossfit.

[EliteLift]

hi trainer ty. right now i'm definitely trying to put on some weight, but not a whole lot maybe 10-15lbs. i want to stay as lean as possible and keep my weight to strength ratio as high as humanly possible. right now i'm looking more variaty with my training, in the past and found max-ot based workout worked well for me but its starting to get stale now and i definatly need something new.

[EliteLift]

well i'm back from the gym and i must say crossfit type workouts are intense to say the least. it also makes me realise that just because you go to the gym, lift heavey weights and take 2+minute rest pirods between sets doe not mean you are "fit". by the end it looked like i jumped into a swimming pool with my shirt on lol!

Heres what i did:
squats 7x6-135lbs (was much to light. will probably go for 165ish next time)
push press 7x6-80lbs (this was the most dificult for me. i barley finished these)
pull-ups 7x6-bodyweight only (i going to have to do these weighted next day)

total time spent: 20 minutes ( i was thinking 25 at first but that was just to much)
rounds completed: 7

after i finished my rounds i did 15 bodywieght chins to failure and 25 bodywieght dips to failure, a full body stretch, and then roughly 1k jogging home from my nearest bus stop.

i am thinking i will stick with crossfit type training for the next month or so and see where it takes me. thanks again for the crossfit info gymgirl!

[EliteLift]

well i know already my bodys ability to remove lactic acid is going to improve with this new style of training.

my legs are by far the most sore witch i find strange considering i found squats to be the least challenging.

my upper body is not all that sore accept my biceps and iner traps witch i always have trouble making sore at all. so thats a good sign.

i hoping to get to the gym again on friday and really push the limits of what my body can do for the first time in quite a while.

[minime]

hi elitelift, i too have gotten on the crossfit wagon... and I love it

I suggest you try some of the named WODs (CrossFit Faq)

[EliteLift]

oh perfect i was looking for somthing like that. i'll try one of thse thanks minime!

[EliteLift]

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats
• For Time

i'm thinking i'll try this one first. im wondering though are the squats just bw? also can i break the 100reps into sets and rotate exersices, or do you have to do 100 pullups before you move on to pushups?

• Deadlift 225 lbs
• Handstand push-ups
• 21-15-9 reps, for time

this one caught my eye aswell. i'm just wondering if i can do 21 handstand push-ups all at once..i'll find out soon enough i guess.

[minime]

hi elitelift : the squats are bodyweight only, break them up as necessary, but complete one exercise fully before moving onto the rest.

Remember that the 'generic' crossfitter weighs 175lbs, if you are lighter and/or you feel that the prescribed weight will not enable you to complete in a reasonable time frame (and not get hurt) it is ok to scale down.

however since your DL number looks good in your sig, i am sure you can handle 225.

Don't forget Cindy : it is a popular one.