Lankyfreak's Journal: S.P.E.E.D

[LankyFreak23]

I'm going to follow a program I made up for myself that eventually came together to spell speed, lol. "Speed, Power, Explosiveness, Endurance, Diet"

Instead of aiming for a numerical goal (certain weight or % of body fat), I'm going to focus strictly on eating well, and following through with a program that will increase my overall athletic ability. Hopefully the body will come with it .

Speed:
Sprint three 40 yard dashes a day (Tuesday-Thursday): The key here is to use the fast-twitch muscles that are associated with speed and leaping ability often. By persistently pushing yourself to the top of your capability, your body will adjust quite quickly and help shave seconds off your forty time.



Explosiveness/Power Split

Monday:
Chest/Triceps/Shoulders
*Bench Press: 3-4 sets, 6-8 reps
Dumbbell Press: 2-3 sets, 6-8 reps
French Press or Lateral Extension: 3 sets, 6-8 reps
Chest Press or Butterfly: 3 sets, 6-8 reps
Overhand pull ups: 3 sets, 6-8 reps
Arm raises: 3 sets, 6-8 reps
Dips: 3 sets, 6-8 reps

Wednesday

Legs/Abs
*Squats: 3-4 sets, 6-8 reps
Calf Raises: 3 sets, 12 reps
Leg Curls: 2 sets, 6-8 reps
Leg extensions: 2 sets, 6-8 reps
Incline Sit-ups: 3 sets, 15 reps
Leg Raises: 3 sets, 15 reps

Friday:

Biceps/Forearms/Back

*Deadlifts: 3-4 sets, 4-6 reps
Concentration Curls: 3 sets, 6-8 reps
Seated Row: 3 sets, 6-8 reps
Underhand pull-ups: 3 sets, 6-8 reps
Lateral Pull downs: 2 sets, 8-10 reps
Overhand Barbell Curls: 2 sets, 6-8 reps

*denotes key lift for each day

Endurance:
2-3 sessions of HIIT a week, replacable with basketball or swimming.

Diet


40% Carbohydrates
35% Protein
25% Fat

For a 2,500 calorie diet that is: 625 Calories from Fat
875 calories from Protein
1,000 Calories from Carbohydrates

So aim for: 60-80 grams of Fat
180-220 grams of Protein
250-350 grams of Carbohydrates


Main Foods

Protein: Chicken breasts, lean cut burgers, Pork, Meatloaf, Tuna Fish, skinless Chicken Tenders, Whey Protein, Ham, Cheese, Turkey, Roast beef, Milk, Eggs, Fish

Carbohydrates: Wheat bread, grapes, apples, yogurt, milk, baked potatoes, sweet potatoes, hamburger helper, salad, carrots, broccoli, marathon bars, oatmeal, SB diet bars, peanut butter


It's friday, so it's my Biceps/Forearms/Back day. I'll report back to let you know how it went!