Hopefully this is a good place to come for a start. If there’s a better place, just point me in the right direction.
First off, here’s what I’m facing in the near future:
I’ve done karate since 1st grade. I’m a senior in college now, which puts my training length somewhere in the 15-year range and after being turned down three times, I have secured permission to test for 4th degree blackbelt. This entails the usual test, slightly elongated to make sure I really have my shit down to a T as well as, before the test, a 9-5 training day with this man: http://www.internationaltangsoodofederation.com/Master%20Kim%20biogrpahy.htm .
Long story short, he trained Korean Special Forces prior to coming to America and TRAINING CHUCK NORRIS! The training day/test is on November 7/8th, respectively, which gives me about 7 weeks to gain as much progress as possible.
Now I’ve pretty much always been a big guy in both senses. I’m 6’0", 247 lbs, and have been overweight most of my life. I’ve been doing fairly good with working out lately, and dropped about 10 lbs in the last 3 weeks.
The problem is in addition to the weight I could stand to lose, I need to get some fairly noticeable strength gains before the test.
As far as my gym knowledge/physical quirks go…
I’ve been going to the gym semi-regularly for a while now, and made relatively slow gains mostly because I had some serious back problems last year and so my gym life became mostly seated rows, lat pulldowns, and an ungodly amount of back extensions for the better part of last year.
Being at school, I mostly stick to machines with a limited dumbell scheme. I can’t put name to movement for most exercises, but have a basic grasp of muscle groups and the kind of things that stimulate them. I have NEVER used barbells, mostly because last year was when I really began using the gym and most of the basic barbell stuff I know aggravated my back. I couldn’t tell the difference between a squat rack, power rack, curl rack, iraq, or a towel rack. I’ve looked at a bunch of articles on T-Nation, but I feel like the high number of articles stymies me with incredible amounts of information to sift through.
Physically, I’m able to push through a lot of lifting pain and after that I recover fast. I finished at the gym today less than two hours ago, doubled my cardio (high-incline treadmill), did a bunch of extra tricep sets, and could probably go back to the gym right now and do it all over again. I have a fairly strong will, but it’s kinda like a mac truck… takes a bit to get warmed up. I have pretty decent leg strength, doing karate while packing on 70-80 extra lbs for a lifetime does wonders for that, but fairly low strength in my arms except where my back/shoulder muscles are concerned (Thank you, seated rows and lat pulldowns!).
And so here, now, I throw myself on the mercy of the great men (and women) of the boards to help me out… For the next 7 weeks I need to get into a fairly hardcore workout regiment, and I could use some advice on how to see the best gains possible. I have a lot of ideas and the resources all over the site, but don’t have the knowledge of how to put them together best to achieve my rapidly-approaching goal.
Thank you in advance for ANY help you guys can give me. Basically all I’m looking for is a program to cut body fat and build strength with as much speed as possible. I’m not looking for miracles, but I know that you guys probably know better than I do.