[uk3mi]

Hello!

I'm new to this forum. I discovered that I liked weight training about a year ago, and as opposed to many women it seems, I wouldn't mind "bulking up" muscle-wise

I started being more consistent about it in the past few months. I'm quite a newbie, so I follow a 3-month free weights program for now (P90X classic), I really like it - despite being quite sore and struggling with all the pushups/pull ups/chin ups!

Otherwise I do horse riding (I used to do lots of competitions when I was younger, then stopped and started again minus the competitive aspect, at least for now).

I'm starting an aerial class for beginners (trapeze/rope/silk) this week. With that in mind, I recently bought gymnastic rings (that's also how I discovered this forum, while looking for training tips). Gosh, I can barely hold the "holding position" for a few secs at the moment, crap But they are really cool, I'm amazed by all the stuff that can be done with those. I'm really looking forward to improving my stability (do you know how long it takes to get a decent enough hold? I'm still all shaky and tend to rest on the straps...bad..)

I also practiced iwama aikido for a while and I would like to get back to it, but just now, my schedule is a bit full. I'm also not sure how to organise a week routine that makes sense. I want to finish P90X and then see how to organize myself. I hope to find some help and advice, but just reading is helpful, this forum seems a great resource.

I'm quite new to the concept of crossfit and functional training, I'm reading more about it. I don't know about functional, but I quite enjoy trying out new stuff. I don't like running too much though (+ weak knees, I'm not so good at jumping around either)

What else.. I have been living in Scotland for about 8 years now, and I love the place!

ok, well thanks for reading!

[Will]

Welcome!

[Davie]

Hi welcome to the forum, where are you in Scotland?

[uk3mi]

Thanks!
I live in Edinburgh.

[FK Pimp]

F'like hen

[Chet]

Hello and welcome!

Really cool to have you on board.

[lewie_boi]

Hi,
it's great to see someone with lots of interests.

Just a couple of things though, you say you want to bulk up? But all your other exersises are endurAnce and cardio based which would prevent this and cause more definition.
What is your diet like?
I'm assuming ur a woman?

[uk3mi]

cheers!

I don't do much cardio, I mean I don't think so: 40-45 minutes twice a week, + horse riding (dunno if that qualifies as cardio-vascular workout? it can be intense but by peaks only, I'm not often out of my breath unless the horse has decided to go wild )
When I read around, I see women doing cardio every day almost.

But if you can give some feedback, that would be great!

I do per week:
- some energetic yoga, somewhat ashtanga/power yoga based (1h30)
- cardio: 40-45 mn twice a week
- strength training legs/back: 1h
- chest, shoulders, triceps: 1h
- biceps and back: 1h
the last 3 are essentially lunges, squats, pushups, pull up/chin up and dumbells work (2x3kgs, 1x5.5kgs, 2x8.5kgs - still light I know, but believe it or not, it's actually an improvement )

I focus on low rep, high weight. I aim at 8-10 reps. Now I want to move some of the stuff I do on the floor to the rings (eg pushups, pull ups) and add things like inverted rows, front/back lever work. And L-sit training, but currently I can barely hold the position on rings , so I keep it to the floor (well my kitchen actually where I can use furniture as parallel bars..)

I work out at home and only have dumbells, so I have no idea how much I squat or bench.

Today I'm also starting an aerial class (1h30), which is essentially upper body work. I'm not sure how to move my workouts around. Usually I would do
Mon: chest/shoulders/triceps,
Wed: arms,
Fri: legs and back.

But with the class I have to move things around a little (working out twice in a single day would be too much for me at this stage). This week I did:
Mon: Legs and backs 1h + 1/2h chest/shoulders/triceps,
Wed: arms 1h + 1/2 chest/shoulders/triceps,
to have today free for aerials.

Monday was ok, but Wed was extremely tiring. I will have to move the other 1/2h chest-shoulders to Sunday perhaps.
I was advised to get rid of the P90X upper body work since I'm starting aerials. But I don't know. I feel that improving on pushups and pull ups will really help me with strength. I don't want to get rid of it.

On Saturday, I do nothing. It's my rest day. Every 3 weeks, I still work out but keep the intensity down (very little weight). That's also because I follow P90X and that's how it is designed. I'm a newbie so following a pre-programmed routine helps me to learn 101.

My diet is roughly 40% protein, 40% carb and 20% fat. I eat between 1500 and 2000 cal a day. (More often around 1700, and it's more than what I used to eat). I eat 5 times a day (the usual 3 + 2 snacks). Do you want more details?

yes I'm a woman.

Any comments/suggestions welcome

[FK Pimp]

what are your goals?

[uk3mi]

FK Pimp, on 23 April 2010 - 02:38 PM, said:

what are your goals?

First, progress to good and very good in body weight reps:
http://gubernatrix.c...omen/#standards

Then I have gymnastics/aerial goals (training for L-sit, levers etc) which do require a bit of flexibility training on top of strength.

My horse riding would benefit of core work too. But strength is not what makes a good rider.

[FK Pimp]

sounds good - i'd say too much cardio then

[uk3mi]

ok thanks for the feedback, I will remove the sunday session. Then I can replace it with the push up/pull up session, perfect.

I'm just back from trapeze/silk class. Was really cool. Oddly my forearms feel sore, but not my arms/shoulders (might come tomorrow though!)
I really need to be able to do full pull ups and work on hanging legs lifts too. Very motivating in any case.

[Kevin]

Hi and welcome, nice to see another from Scotland on here .

[Jules]

YO Chick Welcome to Funckey

Used to do loads of competative Show jumpinmg years ago....AWSOME core workout...actually a difficult horse is the best full body W/O you have have

Crossfit is my bag...it ROCKS and i love it...It travels,it makes friends it WORKS

Enjoy the Forum, lots of wise peeps on here all sharing,you will learn loads

[uk3mi]

Thanks for the welcome guys!

Glad to hear from another rider
I used to do... I don't know how it's called in English (my mother tongue is french) but it's a mix of
- dressage
- jumping
- cross country jumping
Usually in a single day. I was competing at regional level in France but in a small category. Then I stopped (mix of studies to finish, money etc..)

I like jumping, and I did why my club was doing, but I think I'm a dressage person. I love the feeling.

1 month ago or so, I was riding a mare and she was more than frisky that day. Perhaps because spring is coming, they are starting to eat grass. We were jumping, but she took it as rodeo time. She was bucking like mad + her head between her front legs. I fell twice but we kept going, it was good both for her and me. But what a day, ouch!

[Jules]

OUCH!!

Yeah Hunter Trails were my favourite...try to do this now on foot tho

[uk3mi]

Jules, on 26 April 2010 - 12:23 PM, said:

OUCH!!

Yeah Hunter Trails were my favourite...try to do this now on foot tho

on foot!
Never did hunter trails I think - I'm always confused with terms. Do you have a web page or something, I googled it but it's only confusing me more.

The stuff I did was called "concours complet", it runs at the olympics. "eventing" would be the word?
http://en.wikipedia.org/wiki/Eventing

"Lost in translation" moment