Post: #1

I'd really appreciate some advice about my training strategy for the next few months. I've titled this thread as a 'progress' one as I'd like to morph it into that once I've worked out what I'm doing.

Like some of you my situation is somewhat unique and this will effect what I will be able to do and achieve:

1) I've had multiple abdominal surgeries in the past due to a serious intestinal condition. My surgeon has made it very clear that I should avoid lifting heavy things or overworking abdominal excersizes due to the high risk of herniation.

This means, unfortunately, no heavy lifts or aggressive abdominal stuff ie. Planks are in; situps and leg raises are out.

2) I've been low carb/keto for over a year now. Besides lowering my body fat it has improved my general health in other ways: better skin, reduced gastro-intestinal issues, more energy. So I'd like to stick to that if possible.

3) I'm 34, 6ft and weigh around 155lbs. Haven't weighed myself for a while but will do when I begin my progress reports.

Annoyingly, my body type is the kind that puts on fat around the torso but arms and legs remain skinny. But that's the way it is and what I have to work with. From pictures, I'm guessing bodyfat (around the torso) is around 15-20% even though I look skinny. Waist is 28".

4) I will train at home. I have the following equipment:

-- Pull-up mate:

       

-- Weight Vest (upto 10kg)
-- Good quality Suspension Trainer (similar to TRX)

5) I used to rock climb avidly and plan to restart 2/3 times a week. I'm also considering starting BJJ/Muay Thai soon.

6) I'm may start juicing (either TRT or just for muscle gain) at some point. But I'll leave that for next year. Will get tested before doing that.

I'm thinking that I need to bulk up a little over the next couple of months and hopefully I can make some newbie gains even with body weight excersizes. Is this a good overall trajectory?

Post: #2

Juicing; some ideas that worked for me...

1. Batching. Make up one or two jugs for the week and keep them in the fridge.

2. Fruit Chips. I got this idea from working in a cocktail bar. You can get mixed bags of sugared fruit chips (market/dry foods store), good for adding different flavours without prepping more fruit and enough sweetness without more sugar (I was using a blender).

3. Add bought juice to save time/add volume.

Why put it off?

Post: #3

OK, so did my own research and started with my body weight program.

I'm opting to do a high frequency low intensity routine for the next week to ease my body back to training again. I can do higher reps of full pullups and pushups right now but I'm keeping it light and focusing on form for this week. I also bought 'Convict Conditioning' and decided to adapt some of the progressions there.

28.09.2018

SET 1

Hip Rolls 30 secs
Vertical Doorway Pulls x 20
Doorway Squats x15 (with a stretch at the bottom)
Incline Pushups x 10
Full Pullup x 5
Headstand 30 secs
Jacknife Squats x 15 (with a stretch at the bottom)
Short Bridge 30 secs
Full Pushup x 5
Plank 30 secs
Frog stretch 30 secs
Scapular Wall slides x 15
Toe Touch Stretch 30 secs

SET 2 & 3 same as Set 1 but substitue Chinup and Hammer Pullup for Pullup

Will aim to do this routine 5 days this week.

Post: #4

30.09.2018

SET 1

Hip Rolls 30 secs
Vertical Doorway Pulls x 20
Doorway Squats x15 (with a stretch at the bottom)
Incline Pushups x 10
Full Pullup x 5
Headstand 30 secs
Jacknife Squats x 15 (with a stretch at the bottom)
Short Bridge 30 secs
Full Pushup x 5
Plank 30 secs
Frog stretch 30 secs
Scapular Wall slides x 8
Toe Touch Stretch 30 secs

SET 2 & 3 same as Set 1 but substitue Chinup and Hammer Pullup for Pullup

Recognising some mobility issues that need work:

1) Can't squat with heels down
2) Scapular wall slides very painful so reduced reps
3) Back and hip flexibility limited

Post: #5

02.10.2018 & 05.10.2018

SET 1

Hip Rolls 30 secs
Vertical Doorway Pulls x 20
Doorway Squats x15 (with a stretch at the bottom)
Incline Pushups x 10
Full Pullup x 8
Headstand 30 secs
Jacknife Squats x 15 (with a stretch at the bottom)
Short Bridge 30 secs
Full Pushup x 15
Plank 30 secs
Frog stretch 30 secs
Scapular Wall slides x 8
Toe Touch Stretch 30 secs

SET 2 & 3 same as Set 1 but substitue Chinup and Hammer Pullup for Pullup

Increased Pullups to 8 reps per set and pushups to 15 reps.

Post: #6

06.10.2108


SET 1

Hip Rolls 30 secs
Vertical Doorway Pulls x 20
Doorway Squats x15 (with a stretch at the bottom)
Incline Pushups x 10
Full Pullup x 8
Headstand 30 secs
Jacknife Squats x 15 (with a stretch at the bottom)
Short Bridge 30 secs
Full Pushup x 15
Plank 30 secs
Frog stretch 30 secs
Scapular Wall slides x 8
Toe Touch Stretch 30 secs

SET 2 & 3 same as Set 1 but substitue Chinup and Hammer Pullup for Pullup


Headstand balance no hands

Post: #7

Sender, considering the limitations you have outlined in your original post that looks like a valid workout.

I lift weights, but now and again I get bored and do purely bodyweight stuff. There's loads of good results on the forum from bodyweight only.

You are doing pullups, squats and incline press-ups so you can't really go wrong with those.

The only thing that jumped out at me was your intention to take up either BJJ or Muay Thai. Both are fantastic, but with your abdominal issues I'd honestly be wary of BJJ. I rolled with a lot of BJJ'ers in my Judo days and it's an awesome art, however, you will be placing a lot of pressure on your body while grappling. In fact, certain Judo hold-downs (Kesa Gatame) require you apply force on your opponents abdominal area. A lot of the time you will be tied in knots struggling to breathe, especially in your early days. Entirely up to you, but of the two (and considering your health background) I would pick Muay Thai.