2012 plans to get fitter

Seethis topic
www.intermartialarts.com/forum/general-martial-arts-discussion/1526-chri...
for a little background on why I started this blog,

[QUOTE=Spaceman;9225]

Luckily I've decided to join the gym in the new year to convert my fat in to muscle. Before anyone points out I don't mean literally as I know lipids and myofibrils can't be literally swapped. I only put that as someone once went to great lenghts to tell me they don't just convert from one to the other even though I tried to stop them.

SO be prepared for this 13st9 weakling to be transformed in to a 14st4 buff chiseled killing machine. I'll also be working on my splits after each session if my legs can handle it.

I think I'll stop there and make this post in to a blog/diary as that's what it seems to be turning into.[/QUOTE]

So basically thats it I'm going to document my progress to see how the weights and other gym stuff helps or hinders my Karate and also other random thoughts that are running through my mind, It might not be as eloquent or as knowlegable as others but it will be mine.

The first month will be building muscle mass with some focus on stamina swimming, jogging and one or two sessions of those

300 training sessions where you do half an hour or so of intense training

Pullups - 25 reps
Barbell Deadlift. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with Kettlebell - 50 reps
Pullups - 25 reps

I doubt I'll look like the guys from 300 as I'm not cgi but we will see

The muscle building will 3 days full body session each time like I used to do when I trained with my brother we did the same reps but he just had a few more plates on the bars and the occasionaly couple of guys sat atop the loaded leg press for extra weight.

chossing two or three of the following for each muscle group

leg:
extrnsion ,
curls ,
squat or leg press,
hack squats,

chest :
bench sometimes inclined sometimes bar sometimes dumbels,
flys or dumbell pull overs,

shoulders:
upright rows or shrugs,
those backward flys that the name of which escapes me

back :
wide grip pull ups or downs,
close grip pull downs ,
dead lift,
hyperextensions,

triceps:
pull down single arm or double,
kicks,
dips,

biceps:
dumbell curl,
barbell curl ,
21s,
hammer curl (to work forearms aswell)

stomach:
situps sometimes holding a weight,
twists,
and those kind of bendning to oneside with a dumbell to work the obliques

then stretch and swim

finally add some carb drinks, protein shakes, pasta, chicken and eggs (not all in the same meal) and see what happens

If any of you read this and have advice or questions or just want to give moral support please let me know

right it's late now off to bed I go, 03:38 am.