Sphenoid12
New Member
- Joined
- Jul 5, 2008
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I've decided to overhaul my approach to the body.
I train in martial arts (aikido) 4x a week, but I realized that I needed to add weight training to complete my training of the physical body. This is so I can feel good and enlightened and powerful and balanced.
I joined a gym and talked to a personal trainer. I told him that I roughly wanted to look like Brad Pitt in Snatch or Fight Club. The point is not to gain lots of muscle, but to fill out my body and ultimately shape it to use in aikido and life. He said that if I'm focused, I could gain 1 lb. lean body mass per month, and reach my goal in about 10 - 12 months. My body fat is already around 10%, but would need to lose about 2% to get the look.
My main question: by looking at my schedule below, is this feasible? I am already on week 3.
Weightlifting:
3x a week
These are the current exercises which will be changed as needed to work on shaping. My previous weeks actual reps to failure follow the exercises.
DAY 1 (chest, triceps, abs)
Bench press 13, 7, 6, 6
Incline press 17, 8, 6, 7
Military Press 8, 6, 6, 6
Upright Rows 25, 9, 9, 12
Cable extension 9, 10, 7, 10
Abs
DAY 2 (legs, abs)
Squats 25, 20, 20, 15
Machine Leg Curls 12, 12, 10, 15
Calf Raises 15, 12, 11, 11, 12, 11, 11, 10
Abs
DAY 3 (back, biceps, abs)
Assisted pullups 11, 10, 11, 10, 9, 9, 8
T-bar rows 17, 13, 10, 9, 14
Preacher curl 15, 7, 7
Concentration curl 6, 12, 12, 8.5
Abs
I am doing awful lot of sets. Perhaps I should do more exercises with less sets each?
Cardio: 1.5 hours of aikido 4x/week on off days from lifting. This is my only cardio exercise; I do not cycle or run.
Diet: I am vegetarian, so I already mostly eat fruits and veggies. Protein shake 2-3x a day, cottage cheese 1-2x a day. Mostly eat salads, raw fruit, nuts, beans, lentils, tea. I don't eat much carbs other than occasionally some rice or bread, but keep it to a minimum. I do have a sweet tooth which I'm working on, but never more than one dessert a day.
I would really appreciate any advice. Thanks!
I train in martial arts (aikido) 4x a week, but I realized that I needed to add weight training to complete my training of the physical body. This is so I can feel good and enlightened and powerful and balanced.
I joined a gym and talked to a personal trainer. I told him that I roughly wanted to look like Brad Pitt in Snatch or Fight Club. The point is not to gain lots of muscle, but to fill out my body and ultimately shape it to use in aikido and life. He said that if I'm focused, I could gain 1 lb. lean body mass per month, and reach my goal in about 10 - 12 months. My body fat is already around 10%, but would need to lose about 2% to get the look.
My main question: by looking at my schedule below, is this feasible? I am already on week 3.
Weightlifting:
3x a week
These are the current exercises which will be changed as needed to work on shaping. My previous weeks actual reps to failure follow the exercises.
DAY 1 (chest, triceps, abs)
Bench press 13, 7, 6, 6
Incline press 17, 8, 6, 7
Military Press 8, 6, 6, 6
Upright Rows 25, 9, 9, 12
Cable extension 9, 10, 7, 10
Abs
DAY 2 (legs, abs)
Squats 25, 20, 20, 15
Machine Leg Curls 12, 12, 10, 15
Calf Raises 15, 12, 11, 11, 12, 11, 11, 10
Abs
DAY 3 (back, biceps, abs)
Assisted pullups 11, 10, 11, 10, 9, 9, 8
T-bar rows 17, 13, 10, 9, 14
Preacher curl 15, 7, 7
Concentration curl 6, 12, 12, 8.5
Abs
I am doing awful lot of sets. Perhaps I should do more exercises with less sets each?
Cardio: 1.5 hours of aikido 4x/week on off days from lifting. This is my only cardio exercise; I do not cycle or run.
Diet: I am vegetarian, so I already mostly eat fruits and veggies. Protein shake 2-3x a day, cottage cheese 1-2x a day. Mostly eat salads, raw fruit, nuts, beans, lentils, tea. I don't eat much carbs other than occasionally some rice or bread, but keep it to a minimum. I do have a sweet tooth which I'm working on, but never more than one dessert a day.
I would really appreciate any advice. Thanks!