M
MatthewC
MuscleHead
- Dec 7, 2011
- 277
- 21
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.
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.