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Post by mrky03 on Jan 3, 2009 15:09:00 GMT -5
Looks like you've incorporated a well rounded fitness lifestyle! Something most people should shoot for!
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Post by fit on Jan 3, 2009 16:47:17 GMT -5
Good luck!
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Post by Roger on Jan 4, 2009 8:05:02 GMT -5
I am going to enjoy checking in on your journal. Looks interesting
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Post by Roger on Jan 10, 2009 7:19:59 GMT -5
Looks great so far
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Post by fit on Jan 15, 2009 7:23:06 GMT -5
Keep at it!
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Post by Roger on Jan 17, 2009 16:32:59 GMT -5
Training going great, keep it up
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Post by fit on Jan 21, 2009 20:03:54 GMT -5
Staying at it. Good man.
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Post by masterschamp on Jan 22, 2009 12:18:29 GMT -5
Slow and steady.......gains are coming along nicely!
Keith
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Post by Roger on Jan 24, 2009 7:47:36 GMT -5
Training and eating looking good
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Post by mrky03 on Jan 25, 2009 15:10:53 GMT -5
Looks like you're on a roll! Good work!
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Post by masterschamp on Jan 27, 2009 9:48:46 GMT -5
Nice job with your training , Matt
Keith
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Post by masterschamp on Jan 30, 2009 12:52:44 GMT -5
Deads and Squats!!!!!! Time to get BIG!!
Keith
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Post by fit on Jan 31, 2009 8:31:28 GMT -5
Matt-
A couple of suggestions on diet:
Prepare ahead of time. For example, on Sunday nights, cook you 3lbs of chicken, big pan of rice, etc. Get those whole grains in there. Relying on bread/sandwhiches might not lead to the gains you want.
Also- think about getting whole proteins in every meal.
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Post by mrky03 on Feb 2, 2009 19:41:34 GMT -5
Looks like you're dedicated to the cause Matt!
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Post by fit on Feb 8, 2009 16:50:34 GMT -5
Nice taper
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Post by nwtrnr on Feb 10, 2009 14:15:23 GMT -5
Monday 2.5 mile run noon
Chest-Biceps
Flat Bench
Warm up 95lbs 25 135 x 10 x 3
155 x 10 x 3
Incline Hammer Strength 45lb x 10 x 3 55lb x 10 x3
Dumbell press incline bench
35 x 10 45 x 10 50 x 10
Butterfly on incline bench 35 x 25 x 1 40 x 10 x 2
Dip station bdwt (need to get belt !)
30 dips non stop
Pec dec
120 x 20 x 3
145 x 10 x2
Decline press
45 x 10 x 2 55 x 10 x 2 60 x 10 x 2
Dip station 20 dips
Easy curl barl
40lbs x 15 50lbs x15 60 lbs x 15 90 lbs x 15
Hammer curls 35 x 10 45 x 15
Incline dumbells
40lbs x 10
Seated cable press 135 x 10 145 x 10 180 x 5 drp set 135 x 10
Abs 80lbs x 60
Torso machine 160 x 30 left 160 x 30 right
done!
Diet
1. BSN True Mass one serving 600 cals 50 grams of protein. Glutabolic one serving, 3 whole eggs. 8 oz of milk. mulitvitamin, six liver tabs, teaspoon of creatine, 3 joint support tabs, one fish oil.
2. Protein one serving
3. Tunafish, vegetables.
4. Banana (2 cookies)
5. Protein.
6. Fish, vegetables protien shake.
I am trying to ramp up my calories since I am running more but cut back the cardio in the gym to just a warm up. I'm thinking I'll need at least 4000-6000 to maintain my current weight. Going to add sweet potatoes for starch and carbs along with more rice. Today didn't have much time to eat so the shakes had to fill in. Was eating 6 eggs every morning will continue to do so just get a little tired of eating them may go the pasturized route on alternate days.
bdwt 182. bdft 8%
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Post by mrky03 on Feb 10, 2009 19:38:55 GMT -5
Sounds like a good idea, you're definitely burning mega calories. You look very lean in your pic. Good job!
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Post by nwtrnr on Feb 14, 2009 20:37:24 GMT -5
ran 2 miles Tuesday Back and Tris
Bent over rows with Olympic Bar
135 x 3 x10 155 x3 x10
Pull Downs on Lat Cable Machine
140 x 3 10 180 x 10 195 x 10
Seated Cable Row
135 x 3 x 10 145 x3 10 180 x 20 250 x 20
Dumbell rows 35 x 30 45 x 3 x 10 55 x 10 65 x 10
Pull up bodyweight 25 rest 5 10
chin ups 20
Push downs
110 x 20 140 x 20 180 x20 210 x20
kick backs 20 x 10 30 x 10
Dips 40
Wednesday off
Thursday 2 mile run
Legs and Shoulders
Shoulder press Hammer Strength
two 45 lb plates
3 sets of 15
Lateral raises 15 lbs x 30 25 lbs x 30 35 lbs x 15
Dumbell Overhead Seated Presses
40 lbs x 10 50 lbs x10 55 lbs x 10
Dips 35
Reverse fly 110 x 20 120 x 10
Leg Press Decline Plates 180 x 20 240 x 20
Seated Cable Press 150lbs x 10 180 x 10 250 x 10 310 x 20
Leg Extensions 120 x 10 160 x 10 180 x 10
Leg curls 100 x 10 120 x 10 140 x 10 180 x 10
Abductor
120 x 10 140 x 20
Friday Replay of Monday Benching 190 on cable press.
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Post by nwtrnr on Feb 15, 2009 14:04:02 GMT -5
Saturday
Ran 13.5 miles with marathon training partner on flat paths much easier than a real course. Going to really dial up the training now. Need to get my speed up, felt really strong want to finish at the top of my age group next race.
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Post by nwtrnr on Feb 17, 2009 21:28:49 GMT -5
Monday
No run today Chest and Biceps
Warm up set treadmill at 14 5 mph for 5 minutes 7 mph @ for 25 minutes.
Seated Cable Machine Press
160 x 3 x 10 180 x3 x 10 190 x 5 160 x 20
Dumbell Press Flat bench
45 lb x 3 x 10 50 lb x 3 x 10 60 lb x 3 x 5 65 x 2 x 10
Butterflies
35lb x 20 40 x 3 x 10 50 x 2 x 10
Incline Press Dumbell
50 lb x 10 55 lb x 10 60 lb 10
Decline Press 45 x 3 x 10 50 x 3 x 10 60 x 3 x 10
Pec Dec 120 x 10 160 x 10 180 x 3 x 10
Flat bench dumbell press 75 x 10
Push ups on medicine ball 30
Dips 3 x 15
Hammer Curls 25 x 25
Easy curl bar
40lb x 15 50lb x 15 80lb x 15
Chin ups 40
Sit Ups on Decline Bench with single 20lb dumbell alternating.
Adding plyometric core exercize to strenghthen core the next few weeks including, planks and vacuum core exercizes.
Diet liquid multi, creatine, glutabolic. Shake
6 eggs, rice 8 oz of milk
Roast Beef Sandwich
Shake
Rice, Steak vegetables.
Shake
Bdywt 180
Measurements Arms cold 15, Chest 42, Waist 32.
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