Running With Jack

Last night I sought out a new way to induce pain on my poor old body, or in other words did some calisthenics and weight training. I am a complete beginner to weight lifting, so more or less do whatever pops into my head. I am working on a more serious plan, I just haven’t seemed to get around to finishing it yet. I think what I have been doing is effective, as it is putting muscles into action that have been neglected for a long time.

I jotted down my workout last night as a means to document my progress. If any of you are familiar with crossfit you may notice some resemblance:

25 jumping jacks
20 toe-touches
20 pushups
20 sit-ups
20 abdominal stretches
20 squats (body weight)
(pause)
20 pushups
20 sit-ups
20 abdominal stretches
20 squats (body weight)
(pause)
10 chin-ups (3 correct/7 jump)
20 pushups
20 sit-ups
10 ring hangs (jumping up and locking my arms straight on the gymnastic rings and holding in this position for 5 seconds)
10 bench press (approx-55-60 lbs)
(pause)
50 jump rope
10 chin-ups (jump)
10 shoulder press (machine)
10 squats (machine)
20 pushups
20 sit-ups
(pause)
10 bench press
20 leg curls
10 bench press
10 ring hangs
10 bench press
(pause)
10 chin-ups (negative)
10 bench press
10 squats (machine)
10 barbell rolls
10 clean and jerk
(pause)
20 seated cable rows
20 abductor press
20 pushups
20 sit-ups
20 abdominal stretches

This took about 55 minutes to complete. The “pause” between groups was usually between 30-60 seconds, so this was a fairly intensive workout (for me at least). I know I need to organize the workout so I am exercising all the major muscle groups and in the right order. But this combination of calisthenics, gymnastics and weight lifting is the direction I am trying to take this cross-training effort.

As always I am open for suggestions.