russea4c 
"The Iron never lies to you. ...[it] is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. Friends may come and go, but 200lbs is always 200lbs""
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unfortunately, currently i'm limited to 3 days/week in the gym. i stick to a high intensity, strength based program in which the weights or reps must increase every workout, or else i move on to a different exercise (usually happens every 6-10 weeks for me). in order to minimize time in the gym and maximize frequency of muscle groups trained, i hit every muscle group in a two day split. this way i can train and recover every muscle 3 times per every 2 weeks. all sets include 1-2 warm up sets, followed by one extremely heavy working set to absolute failure. maintaining a logbook is essential to track strength increases. it looks something like this:
Day 1Alpha:
back thickness exercise 1A
back width exercise 1A
chest exercise 1A
delt exercise 1A
tri exercise 1A
Day 2Alpha:
quad exercise 2A
ham exercise 2A
calf exercise 2A
bicep exercise 2A
forearm exercise 2A
Day 1Bravo:
back thickness exercise 1B
back width exercise 1B
chest exercise 1B
delt exercise 1B
tri exercise 1B
Day 2Bravo:
quad exercise 2B
ham exercise 2B
calf exercise 2B
bicep exercise 2B
forearm exercise 2B
cardio is done after every workout for 16 minutes, abs are not trained. it's not exactly ideal, but given my time contraints while in pilot training, it's the best i'm gonna get. i'm in and out of the gym in 40 minutes, 3 days/week. the goal right now is simply to maintain. finding the energy to workout after double-turning and pulling g's for 12 hours in a high stress environment can be tough. keeping the weights heavy is where i find this motivation. also, the frustration associated with not being able to hit the gym exactly how i want to comes out during the times that i do get in there, giving me some of my most intense workouts.
since i've been doing HIT (about a year now), i've noticed great strength increases. i used to pull rack deads with four plates for 15 reps, now i pull 5+quarters for 15. some of the compound movements are lacking, like squats for instance, simply to avoid risk of injury during pilot training. |
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