Mission: BEAT GRAVITY

Hard Drive · 05-27-2008, 06:44 PM

New program, new journal.

It's time to get under the bar and squat it. It's time to do some pullups. It's time to get hardcore.

This program is a 7 bit split. That doesn't mean I will workout every day, it just means I'll rotate it around a 7 workouts. Reps aren't pre-determined and neither is weight. It's honestly whatever the fukk I feel like doing.
The new program is going to incorperate a mixture of olympic lifting, powerlifting, cardiovascular drills(mostly running/sprints) and isolation days to let my CNS recover.

GOAL
-To be aesthetically pleasing. The main focus is chest/quads/glutes.

-To be fast. I mean, in regards to posterior chain. I want to be able friggin jump on a 60 inch box.

-To be strong. I might feel like competing in powerlifting.

With these goals in mind, here is the split

7 BIT SPLIT
1: squats
2: hamstring curls and bicep curls.
3: leg press/seated calf raise
(leg press would most likely be kept under 12 reps)
4: Bench Press/pullups
(bench press could be substituted for incline BP or for pushups randomly)
5: Deadlifts/rear delt exercise
(high reps day)
6: Leg Extension/calf raise
(high reps day)
7: glute abbductor/triceps struff

10 sets on everything. To failure. Failure is defined not by being incapable of getting the weight up, but failure execute proper form for the given rep.

squats are taken TO THE LOWEST POINT POSSIBLE and done with very controlled, slow negatives.
same thing with pullups

deadlifts are done either romanian style or stiff legged.

kk?

Abs 5 days a week, all calisthenic.

OLY ROUTINE
3 sets of either snatch, C&J, or a supp of either one before anything else in the workout. Will try and fit in going to coach still, idk though.

RUN ROUTINE
A track at a middle school near me.
The routine is basicly just a mix of max laps capable of being run mixed up w/ sprints and bleacher runs. I'm not really concerned about time, just about sweating and feeling good. My running honestly SUCKS.

DIET&SUPPS
Diet is basicly anything right now. The goal is to push it towards a more rice/soy-oriented diet, excluding red meat and sodas from there along with other processed foods(except candy).
Supps would be designer whey protein, one or two servings a day. I mightlook into creatine, I just don't know about putting that water-weight on. Supps are subject to change.

This new program may well be cut off short because I'm attempting to join the military. I might get in, I might not. If I can't get in, I'll just start over once I get out of training.

So, thanks for being here and WELCOME.

Hard Drive · 05-27-2008, 06:49 PM

Hang Snatch(in pounds)
45x3
65x3
75x3
85x3
95x3
95x3
FORM SUCKED.

squats (taken to lowest point possible)
205x4
205x3
205x3
205x3
195x3
195x3
195x3
195x3
195x3
195x3
YIKES. Not too exciting, but inspiring nonetheless.

5 leg raises, toes going above the head and touching my hands.

20 pushups, feet raised on a bench.

Code_B · 05-27-2008, 07:03 PM

Quote:

Originally Posted by Kalt

wtf lol. Nice squat sets, thats a hell of alot of volume

Hard Drive · 05-27-2008, 07:06 PM

Quote:

Originally Posted by Code_B

wtf lol. Nice squat sets, thats a hell of alot of volume

SHE'S HAWT DAMNIT

thx, and welcome to mah journal!

FROGGBUSTER · 05-27-2008, 07:14 PM

subbed, good luck kalt.

Code_B · 05-27-2008, 07:16 PM

Quote:

Originally Posted by Kalt

SHE'S HAWT DAMNIT

thx, and welcome to mah journal!

fo sho & thank you. 60" huh, gotta start filming some box jumps and posting em up.

Hard Drive · 05-27-2008, 08:07 PM

LAPS

x4 quick pace.

x1 SPEEDY

x1 SPEEDY

time is much improving. doing the speed work at the end of each run is helping out a lot. legs are beyond wobbly now though>.< i wanna eat something...

Hard Drive · 05-27-2008, 08:08 PM

Quote:

Originally Posted by Code_B

fo sho & thank you. 60" huh, gotta start filming some box jumps and posting em up.

haha, i'm a LONG way from 60. i dun even know if anyone's gotten that high before, and considering my height....^_^ -likes to daydream-

GoJu · 05-27-2008, 08:18 PM

nice workouts Kalt!

nice pic! it was the girls that got me into anime I must admit (yes perv) hehe

Hard Drive · 05-27-2008, 08:22 PM

Quote:

Originally Posted by GoJu

nice workouts Kalt!

nice pic! it was the girls that got me into anime I must admit (yes perv) hehe

AWESOME MAN. ima have much much hentai. i mean.... busty anime chicka!!!

i'm hoping this new routine works out. maybe i'll be on it long enough to see if it does. if I ship out soon... oh well.

can I drive down to florida this saturday to come workout w/ you and Chris?

PM me and gimme your cell and the address of the gym and when you want me to be there. I figure I get gas so cheap on this motorcycle I might as ****in well get out and have some fun, meet some kewl peeps and stuffs.