Matt's dia...I mean Journal.

[MatthewC]

I guess I'll start with goals than go with where I'm at currently ().



Goals 2012: (Current)
Complete my first Tratholon Sprint in under 1:30:00 (unknown)
20 pull ups (14)
Bench 350 (325)
Squat 400 (300? Haven't 1 rep maxed in 10 years)
Deadlift 450 (300? Haven't 1 rep maxed in 10 years)
Be able to do a back flip and back handspring (neither)
Have a 6 pack (3 pack...at best)
Weigh 181 (195)
Quit Chewing tobacco (Chew as much as a Cuban Pitcher)

Current Weekly Workout
Monday
45 min swim (17 min 1/2 mile then almost 30 min half mile)
Chest
FB flys: 35# 12x 40# 10x 40#x 10x (Dips to failure (20-25) between each set)
FB DB press (EOW with Incline) 85 12X 90 10X 95 10X 100 8X (in
Pullups to failure 14 12 10 10
Stiff legged deadlifts 225 10x 245 8x 245 x8 265 6x
Calf raises on smith 6 45 lbs plates 4 sets of failure 15 reps really slow
Isolated tricept pull downs 170 10X 180 10X 190 8X (usually fail at this point)
Lunch hour at work
Isolated bicept curl 55 12X 55 12x 60 10X 60 10x
Run 30 min
Jump rope (1000 or so jumps)
Tuesday Rest
Wed
45 min swim (same, try to get under 17 min 1/2 mile)
weights abs crunches 4 sets with 55 lbs weight 30 reps
oblique "crunches 4 sets with a 25 lbs weights 30 reps
Lunch hour run and jump rope
Thursday
FB 255 10X 275 8X 275 6X 290 3X (25 or failure dips between each set)
DB raises 45 16x 50 12x 50 12X 50 12x
Pull-ups 14 12 10 10
Friday
Swim 45 min
Squats 185 16x 225 8X 225 8X 235 6X (I'm weak on this)
Calf raises on smith 6 45 lbs plates 4 sets or failure 15 reps really slow
Lunch hour run and jump rope
Sat
Grapple at the gym (JJ/judo/wrestling) 1.5 hrs
Sun
Rest

Just started changing my eating habits eating 5 times a day instead of 2x. Got a big bag of almonds that I snack on every couple of hrs at work with fresh fruit. Also starting taking a protein shake daily.

[PillarofBalance]

Looks good bro. Put some work in!

[AllTheWay]

that is a lot of swimming, i would drown!

[MatthewC]

1.5
New years resolution was to keep up a daily journal. I'll even throw in bi monthly picture update if it isn't inappropriate for the journal. I'm trying to bulk so please be critical of diet and workout. Weight now is 196, 5'6.

Meal 1 Cereal Skim Milk, 2 pcs of toast buttered, 2 pcs string cheese
Meal 2 2 pcs string cheese, 1/2 cottage cheese
Meal 3 (Post Workout) 30G protein shake, 5g glutamine 15g creatine (creatine build right now) protein bar
Meal 4 Chicken Breast (12oz?) Pork Loin (8 oz) 1/2 Almonds protein bar
Meal 5 Protein Shake (25g protein) 1/2 Cottage Cheese

DB Flat Bench (per DB) 65 10x 95 12x 100 12x 100 12x 100 10x (BW dips between each set, 16 reps)
Cable Cross overs 60 12x 60 12x 70 12x 70 12x (BW dips between set 20 reps)
Skull Crushers 70 12x 70 12x 70 12x
Squats 245 10x 245 10x 245 10x 285 4x 285 4x

[MatthewC]

1.9
Legs and chest Weight 198 (all you could eat prime rib night before, impressed my date with eating 3 cuts and finished her pork loins)

Squats warmup 225 10X 225 10x 285 6X 285 6X
Incline DB warmup 85 12 95 12 95 12 95 11
Weighted dips BW+90 lbs 8,8,7,5
Hip sled calf extension (1 leg) 200 12X (6 sets)
Incline DB flies 35 12X 35 12x 35 12x (dips to failure in between, roughly 30 of them)
Skull crushers 70 12X 70 12X 70 12x 70 12X

Did this all pretty quick and finished the last two sets of flies and dips with push-ups to failure; only did about 12 of them each time. Beginning of week 6 since I started taking it serious and I'm up 7 lbs; not sure how much of that is fat but I still fit in my jeans.

[A-BOMB]

Keep grinding it out. The only way to reach goals is to stay motivated and consistent. I agree with ATW.... I couldn't handle the swimming portion. I sink like an effin rock!!!

[MatthewC]

I forgot the meal for today
meal 1- Bacon, Country style hashbrows, scrambled egg on whole wheat toast
meal 2- 4 oz roast beef, Protein Shake
meal 3- protein bar
Meal 4- 8 oz beef roast 8 oz pork loin
Meal 5- Can a tuna fish, protein shake
Meal 6- 1/2 cottage cheese (later tonight)

[AllTheWay]

looking great in the pics! nice job at the all you can eat prime rib! no places like that in smallville!

so maybe i missed it or just dont remember, what are your stats? wt, height? it doesnt seem like you are eating that much food.

[MatthewC]

Meal 1- 2 string cheeses and a banana and protein bar
Meal 2- Protein Shake and stuffed clams (probably the worse tasting burps I've experienced)
Meal 3- Cup of almonds/protein bar
Meal 4- Skewered stead with dijon mayo/ chicken salad
Meal 5- 1/2 cup of almonds; protein shake

Deadlift- 225 10X 275 8X 315 5X 315 4X 315 2x (first time deadlifting in a long time)
pull-ups- 10,10,11,10,12
reverse flies 25 10x 25 10x 25 10x
cable rows 130 12x 130 12x 130 12x
db raises 50 10x 50 10x 50 10x
db forward raise (don't know if that's the name) 20 12x 20 12x 20 12x
machine curls 70 10x 70 10x 70 10x 70 10x (each set was followed with 40 lbs partial ROM for a high squeeze)

[overwatch]

Your diet is massively lacking in carbs if you're trying to bulk. I would also suggest some more healthy fats i.e. olive oil.

Also, make sure you're actually weighing or measuring your food. You'd be surprised how far off you can be when estimating. For example:12-14oz of chicken is 2-2.5 breasts (cooked). That's about 3x what most would estimate being 12oz.

Keep pushing yourself.

[MatthewC]

Lost me on the math for the chicken breast; the breast I eat after cooked are a little smaller than the size of my fists put together....they're big breasts. Stats? Like lifts? Not sure; 325 Bench ; 285 X 6; 315X2 5'6. Everytime I go to the gym the last couple weeks I squat/dead 2 more reps or 20+ more lbs. I haven't done either in years so I'm breaking loose rust. I'm sitting at 198#, BF no idea; 25%? I'll send a pick that more belly revealing.

I have a triathalon in June and I'll be using the high cardio to lose the weight and diet change (the months before). I'm bulking now so I'm not down to 160; I'm short so I don't wanna be small too.
For meals, I'm still trying to eat more, but it's tough. I'm just not that hungry. I also cut cardio out so I figured I wouldn't need as much calories; and I am gaining roughly 7 lbs in 6 weeks

Meal 1- Crab Cake Eggs benedict with Hashbrowns
Meal 2- Protein Bar and Protein shake (PWO) cup of almonds
Meal 3- 2 sushi roles (salmon) 1/2 cup cottage cheese
Meal 4- 2 sushi roles (salmon) 1/2 cup of cottage cheese
Meal 5- Banana, protein shake, can of tuna with mayo

Chest day
DB Flat 90 12x 100 12x 110 10X 110 8X 110 8x (set of dips in between each set)
BB Flat 225 12X 245 8X 245 8X 225 6X (really slow) finished of with 135 till failure (didn't count)
Cable cross overs 70 10x 70 10x 70 10x (slow, squeezed at the end)
Weight decline sit ups 55# 10X (4 sets) and obliques decline (4 sets)

[MatthewC]

Attachment 2019

I'll give a tough face when I lean out in a couple months.

[MatthewC]

Meal 1- Rice Crispies with Skim mile, buttered toast (adding carbs)
Meal 2- Protein Shake banana (post workout)
Meal 3- Roast Beef Sandwich and Nutty Bars
Meal 4- Don't know, eating at a new restaurant
Meal 5- Can of tuna and 1/2 a cup of cottage cheese
Meal 6- Beer

Legs
Squats 225 10X 275 8X 315 4X 315 3X 315 2x
Leg extension 90 12X 120 12X 120 12X 120 12X
Calf raises 90 10X (4 sets)
Cable rows 120 12X 140 10X (3 sets)
Machine preacher curls 70 12X 70 12X 70 10X 70 10X
Machine preacher curls (close grip) 45 10X (4 sets)
Pull-ups 15(PR!) 12 11 10 9

[MatthewC]

Meal 1- Hot dago's (two patties) two slices of garlic bread
Meal 2- Post workout shake; two string cheese sticks
Meal 3- Banana, protein bar, snickers
Meal 4- 1/2 Cup of Cottage cheese; bag of chips; another Banana
Meal 5- protein shake; two cans of tuna fish with mayo

Squat-
Rack was in use; smith machine with legs close together (thought it was supposed to be easier on the smith)
225 12X 315 5x 315 4x 315 3X 315 315 2X
Leg extensions
145 12X 160 10X 160 10X 160 10X
BB Bench press
225 12X 275 6x 295 3X 225 12X
Machine flies
160 10X (4 sets ) with BW dips till failure between each set. I don't count after 15 of them.
Felt like crap at the gym and think I'm getting a cold; which means I just sleep more and tired; haven't been "sick" sick in years so I think I can still hit it hard tomorrow.

[AllTheWay]

BEER??!! that isnt a meal geez you guys and your simple beer carbs! and a bag of chips? eating cottage cheese and a banana doesnt take away the badness of eating chips. they are one of those things that are loaded with everything bad for you and nothing good! when you add carbs you need to add good complex carbs not chips and rice cripies. you need to be eating oatmeal and some eggs for breakfast. and your carbs need to be complex so that they hang around for a little while. whole grains and green vegetables!


but your workout looks good