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Progress & Goals
158.3 Lbs.
LEAN BODY MASS
34.7 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Due to being a daddy, work, and MMA I am limited to lifting 3 days a week so I follow an upper/lower body split.
Sunday (Upper Body):
Barbell Bench Press: 1 warm-up + 3 x 6 -10 reps
Incline Dumbbell Press: 3 x 8 -12 reps
Wide Grip Lat Pulldowns: 1 warm-up + 3 x 6 -10 reps
Bent Over Dumbbell Rows: 3 x 8 -12 reps
Smith Machine Overhead Press: 3 x 6 -10 reps
Side Lateral Raises: 3 x 8 -12 reps
Barbell Curls: 3 x 6 -10 reps
Preacher Barbell Curls: 3 x 8 -12 reps
Skull Crushers: 3 x 6 -10 reps
Pressdowns: 3 x 8 -12 reps
Monday:
75 mins MMA followed by 30 mins HIIT
Tuesday (Lower Body & Abs):
Barbell Squats: 1 warm-up + 3 x 6 -10 reps
Leg Extensions: 3 x 8 -12 reps
Stiff Leg Deadlifts: 3 x 6 -10 reps
Lying Leg Curls: 3 x 8 -12 reps
Standing Calve Raises: 3 x 6 -10 reps
Seated Calve Raises: 3 x 8 - 12 reps
Seated Crunch Machine: 3 x 10 - 20 reps
Decline Sit-ups: 3 x 10 - 20 reps
Wednesday:
75 mins MMA followed by 30 mins HIIT
Thursday (Upper Body):
Dumbbell Bench Press: 1 warm-up + 3 x 6 -10 reps
Incline Barbell Press: 3 x 8 -12 reps
Seated Hammer Strength Rows: 1 warm-up + 3 x 6 -10 reps
Reverse Grip Pulldowns: 3 x 8 -12 reps
Hammer Strength Overhead Press: 3 x 6 -10 reps
Upright Rows: 3 x 8 -12 reps
Dumbbell Curls: 3 x 6 -10 reps
Reverse Grip Barbell Curls: 3 x 8 -12 reps
Close Grip Bench Press: 3 x 6 -10 reps
Dips: 3 x 8 -12 reps
Friday:
60 mins MMA sometimes followed by a 2 or 3 mile jog
Saturday:
REST
Note: The following week I do lower body 2 x’s and upper body 1 x’s. I also do between 25 and 50 push-ups at the end of every workout (usually 25 on days I do upper body and 40 – 50 on other days). I find that push-ups are one of the best things I can do for my muscle endurance.
My Nutrition Program View My Full Nutrition Program
I love to eat, but I know the importance that diet plays... I eat 100% clean 5 days a week and allow myself some slack on the weekends.
Meal 1:
1 scoop choc whey isolate mixed in water
1/2 cup uncooked oatmeal
1 tbs organic peanut butter
Meal 2:
grilled chicken caesar salad with no carb dressing
Meal 3:
20 almonds
8 oz. Greek yogurt
Meal 4 (pre-workout):
1 scoop choc whey isolate mixed in water
Post Workout (lifting days only):
2 scoops choc whey isolate mixed w/
8 oz choc soy milk
1 tbs peanut butter
1/2 banana
Meal 5:
6 oz. grilled chicken breast
1 serving brown rice
1/2 cup salsa
Meal 6 (sometimes I get this in, sometimes I don’t):
1/2 cup cottage cheese mixed w
splenda and cinnamon
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
Visitor Comments
jmg1977 is now friends with samiwisher and XNick EdgeX.