Acrobatics, and mass building

[ThePolishHammer]

I do some light gymnastics training recreationally. Its not intensly aerobically demaning (probably burn about 200 calories in an hour). Im working on a series mass building routine. Any suggestions on what i could do to keep the gymnastics training from interfering with the Bodybuilding? any suggestionswould be great thanks by the way my current diet and split looks like this

Morning (7:00)
10 g's glutimine
5 G's Arganine
Multi-Vitamin
C-100 & C-1000
Vitamin E supp
60 g's Maltodextrin
30 g's Whey Concentrate + 150 ml'skim milk
6 Eggs +Two Spoons of Cottage Cheese
One Serving Cooked Quinoa
One Capsule Flax Oil
1 g bromelin
250 Microns Selenium

Snack (9:00)
Can of Tuna
Red Peppers

Lunch (12:00)
Vitamin B-50
Can of Tuna
1glass of milk (350 ml)
2 servings of blue berries or high glycemic fruit
One Capsule Flax Oil

Snack (2:00)
Turkey Sandwhich 70-100g's of turkey lettuce, tomatoes, and other fruits/vegetables on brown bread
Broccoli or brussel sprouts
1 Glass of milk (350)

Snack (3:30)
sliced grilled Chicken 50-100 g's

Snack (5:30) Preworkout Carb up
4 servings quinoa
1 Glass of Milk (350 ml)
50-100 g's of fish or chicken

Preworkout Meal (7:00)
10 g's glutamine
7 g's Arganine
10 g's bcaa's
30 g's whey protien + 150 ml's milk
2 Servings of High Glycemic Fruit (Strawberries, Peaches, Pears,Mango)

WORKOUT (7:00)

Postworkout Meal(8:15-8:30)
10'gs glutamine
7 g's Arganine
50 g's hydroisolate protien*
60 g's Maltodextrin**
10 g's bcaa's
1 g bromelin
Glass of Orange Juice (350 ml's)
* Replace hydroisolate with concentrate postworkout on rest days
** Replace maltodextrin with two servings of quinoa


BedTime (11:00)
250 Microns Selenium
10 g's glutamine
5 g's Arganine
Multivitamin
C-100 and C-1000
50 g's Casein Protien
1 glass of milk (350 ml's)
10 g's bcaa's
4 spoonfulls of cottage cheese
One Capsule Flax Oil

Mid-sleep snack (2:00 AM)
Grilled chicken, fish or turkey 150 g's

* Intake One litreof water between meals, 1.5 litres on work days where dehydration could be an issue and 1.5-2 litres during a workout and one glass at night aim for 5 litres a day
** take in three capsules of ZMA before bed..

Workout Program

Day 1 Chest/Tri's
1.5 minutes rest between sets, 3.5 minutes rest between exercises

Weighted Dips 4 Sets 8-10 Reps
Incline Press 3 sets 8-10 Reps
Incline Flys 3 Sets 8-10 Reps (Partial reps, or run rack to burn out)
Upper Pec Crossovers 2 sets 8-10 (Run rack to burn out)
Low Pec Crossovers 2 sets 8-10 (run rack to burn out)

Assisted Tricep Dips 4 sets 8-10 Reps
Rope Extensions 3 sets 8-10 reps (Run Rack and partial reps to burn out)


Day 2 Back/Bi's
Weighted Chins (2 Spread 2 Medium) 8-10 Reps
T-bar Rows, Glose Grip 3 sets 6-8 Reps
Pull Downs, (2 Wide Grip, 2 Glose Grip) 8-10 Reps
Shrugs 3 sets 8-10

Bi's
Barbell Curl's 3 sets 8-10
Incline Curls 3 sets 8-10 Superset withCable Hammer Curls(Burn out wtih partial reps and running the rack)

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 3 Rest


Day 4 Shoulders
Dumbell Military Press 4 sets 8-10
Front Raises 3 sets 8-10 (Partial and assisted reps to burn out)
Bentover Laterals 3 sets 8-10 (Partial and assisted reps to burn out)
Burn Out Lateral Holds As long as possible

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 5 Rest


Day 6 Legs
Deep Squats 4 sets 15
One Leg Squats 4 sets 10 (each leg)
Straigt Leg Deadlift 4 sets 10
Standing Calve Raises (alternating tow angles) 4 sets 10

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 7 Rest

 

[Thaibox]

My opinion...

1. Put deads in your back day and ditch the pulldowns.

2. Ditch the T-bar rows and hit bent over rows

Whats quinoa?

I barely ever see people break sleep to take in protein. Good to see someone else that does it. But, why don't you just slam a shake instead of eating food that takes a long time, thereby waking you up?

The diet looks like something I wish I was disciplined enough to pull off religiously. What are your stats?

 

[bignate73]

thats a pretty dedicated supplement schedule, with food mixed in...

looks like you did your homework. just make sure you dont overtrain your upper body since you are doing gymnastics as well.

 

[b fold the truth]

http://boards.elitefitness.com/forum/showthread.php?threadid=163714

It is possible...anything is possible...if you believe.

B True

 

[Aussie Juga naught]

"Mid-sleep snack (2:00 AM)
Grilled chicken, fish or turkey 150 g's"

hehe Getting up would be a bitch.

 

[ThePolishHammer]

My opinion...

1. Put deads in your back day and ditch the pulldowns.

2. Ditch the T-bar rows and hit bent over rows

Whats quinoa?

I barely ever see people break sleep to take in protein. Good to see someone else that does it. But, why don't you just slam a shake instead of eating food that takes a long time, thereby waking you up?

The diet looks like something I wish I was disciplined enough to pull off religiously. What are your stats?

I cant do bentover rows heavy enough to work my upper back... my lower back can't support it. (i've got some lower back problems) but im working up to it. Theyd be great to do.

I might try switchingup the chins with the deads for sure. Iwas trying to find a place to put those in. Thats a good call.

Quinoa... its some south american grain. Full of vitamins, lots of good carbs. Alot of football players have been using it and making really good gains. It works a helluva lot better than oatmeal. You can find it at healt stores and bulkfood stores. Buy it in bulk goes the healthfood stores will charge you an arm and a leg for it.

http://waltonfeed.com/self/quinoa.html

As far as the shake goes. I'll probably end up doing that some nights. Actually its probably a better idea.

by the way... i dont juice. Is that too much training for a natural?
Well.. i just got outta the hospital, and im gonna be doingsome backpacking for a few months. So when i start up again. Im probably gonna be around 170-175. Im 5'11-6'0. and 19 years old. At about 8-12% bf. Before i had the injury i was about 200lbs at 6-10%

 

[Thaibox]

Yeah the backpacking will definately sap a lot of size from you. But, it has to be done sometimes.

I may have to try quinoa, sounds good. I'm getting pretty fucking tired of shoveling down oatmeal every morning.

Was your hospital stay related to the back problem?

I personally don't think its too much. You've got 3 rest days placed before and after legs(good idea) and after back. Although I'm no dietitian(hell, I don't even know if thats how you spell it), your diet looks great. You seem to have good genetics if you were 6' 200lbs low bf before 19. An important thing is, you have age on your side. You have no reason to use gear for a loooong time. If you keep up your motivation and keep your schedule, you'll be happy with your natural progress for years. B-fold is a good example of where hard work and patience can get you naturally.

Good luck

 

[gettinlarger]

It is possible...anything is possible...if you believe.

B True

If anything is possible, isn't it possible that nothing is possible?

This really has nothing to do with the thread.

Just something to think about.

Good luck PolishHammer.

 

[Thaibox]

If anything is possible, isn't it possible that nothing is possible?

If anything is possible, nothing is possible. Now that nothing has become possible, it negates its own meaning and becomes something. Therefore nothing=something. Nothing now exists in the context of anything. If nothing=something, then we must assume that ambiguously we can understand something as being anything. Therefore, if nothing=something and something=anything, then nothing=anything. So, if nothing is possible, it is possible that anything is possible.

In conclusion, this post of mine doesn't have to do with anything and means nothing.