Matt's Workout Routine

matt · 06-03-2005, 01:32 AM

I want to bulk.

Working to Improve in Lacrosse (spring) and Cross Country (winter-fall)

Current Stats
Age: 17
Height: 5' 11 1/4"
Weight 129
Body fat INDEX: 18%
Biceps (biggest part): 11 inches
Forearms (biggest part): 11.5 inches
Neck (under atoms apple): 13 inches
Waist (at bellybutton): 28 inches
Calves (biggest part): 13.5 inches
Theighs (biggest part): 18 inches

Goals:
Weight 160
Body fat %:
Biceps (biggest part): 14 inches
Forearms (biggest part): 13 inches
Neck (under atoms apple): 15 inches
Waist (at bellybutton): 30 inches
Calves (biggest part): 17 inches
Theighs (biggest part): 23

Supplements
American Whey

matt · 06-03-2005, 01:33 AM

Workout ( thanks Paul )

Week 1-4

Monday:
Hang clean - 5x3
dead 8x2
squat - 3x6
leg curls - 3x6

Tuesday
This will be timed and every week try and beat my previous time
50m sprints then a 150 meter jog = 1 set
weeks 1-4 - 8 sets (1 mile)

Wednesday:
Bench Press - 5x3
Military Press - 3x5
Close Grip Bench - 3x5
Bent Row - 3x6
Lying Triceps Extension - 3x5
Crunches 2x50

Thursday:
This will be timed and every week try and beat my previous time

- 3 x 5 x 30m sprints, starting every 2 min, 5 minutes between sets

- 6 x 60m sprints, 5 min rest between sprints

- 6x20m shuttle run, 1 min rest between runs

-Run some hills

Friday:
Power Clean - 5x3
High Pulls - 5x3
Power Shrug - 4x10
Standing Calf Raises - 4x12
squats 3x6

Saturday:
weeks 1-3
Warm Up (Stretch and do some quick jumps, bounces, stretch out your hips, dynamic stretching is good for this)
bounding 3x6
Depth Jump vertical- 4x4
Depth Jump long- 4x4
Box Lateral Jumps 3x10
Clap pushup 3x5
Chest passes w/ medicine ball 3x10

Week 4 OFF

Sunday

Rest

matt · 06-03-2005, 01:38 AM

Everyday routine:

Weight:
HR: when you wkae up beofre you get out of bed
Sleep:
Activity: exact wights lifted, exact distance ran time it took

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:

Sleep=5 Fatigue=1 Stress=2 Soreness=5 (rate on scale 1-5

Legend
1: Low/Worst <--------------------------------------------> 5:High/Best)

describe your workout how it wen you it felt give it an overal grade(A,B,C,etc...) and then describe how you felt that day

**bigDman** · 06-03-2005, 01:41 AM

looks good

ill be watching it

the only thing that im not sure about is if the pylos are to much hmm well we will see and ill think about it a little

he also wants to let you know that he is a beginner and would apricate any help(or input) he could get especially with his diet

matt · 06-16-2005, 05:36 AM

Wednesday June 15

Weight:130

Bench Press - 5x3 80lbs
Close Grip Bench - 3x5 60lbs
Triceps Curls Verticle and Horiz. - 1x100 20lbs Right and Left & 1x100x20lbs R/L
Bicep dumbell curl - 2x25 20lbs alternate R/L
Bent Row - 3x6 65lbs
Military Press - 3x5 55lbs
Crunches 1x100 with 10 lbs on chest

.:tired:.

not eating enough

**DarkFalcon** · 06-16-2005, 06:30 PM

Can you start writing out your diet so we can help you make some adjustments. Just write down everything you eat in a day and whatever nutritional info you can come up with. If your not sure just post the portion size and we should be able to come up with a good approx. of the carb/fat/protein breakdown.

matt · 06-16-2005, 09:44 PM

June 16

weight: 131

Food:
Dannon Fusion Smoothie
ham and cheese on white roll
Orange Soda
Watermelon
breaded chicken
noodle shells
chocolate milk
yogurt

Hang clean - 5x4 65 lbs
dead 4x4 70 lbs
squat - 2x15 85 lbs
leg curls - 4x10 45+lbs
Bench - 5x3 80lbs
Bicep Dumbell Curls R/L - 2x25 20lbs
Triceps Curls Verticle and Horiz. - 1x100 20lbs Right and Left & 1x100x20lbs R/L
Crunches - 1x50 10lbs on chest
upside down crunches - 1x100

Later in the PM:

Bench 3x3 80lbs
Bicep Dumbell Curls R/L - 1x25 20lbs

**bigDman** · 06-17-2005, 03:27 AM

defently need to eat more and more healthy cut out the soda really concentrate on your eating more then your lifting

matt · 06-17-2005, 04:03 AM

what are some tips for eating more? i just dont have an appetite? i do eat alot of one thing though? could my portions just be bigger?

**bigDman** · 06-17-2005, 04:08 AM

Eat 6 meals a day smaller ones
Every 2 hours and then your appetite will get bigger

Master Of Puppets · 06-25-2005, 12:20 AM

As said before, concentrate on your diet mostly. Eat more, and helthier. I noticed you ate a sandwich on a white roll. You should change that to whole wheat if possible. I look forward to seeing your progress.

Good luck!,
MOP

:p

06-03-2005, 01:32 AM	#1
matt New Member Join Date: Jun 2005 Posts: 7 Recipes: 0 Rep Power: 0	Matt's Workout Routine I want to bulk. Working to Improve in Lacrosse (spring) and Cross Country (winter-fall) Current Stats Age: 17 Height: 5' 11 1/4" Weight 129 Body fat INDEX: 18% Biceps (biggest part): 11 inches Forearms (biggest part): 11.5 inches Neck (under atoms apple): 13 inches Waist (at bellybutton): 28 inches Calves (biggest part): 13.5 inches Theighs (biggest part): 18 inches Goals: Weight 160 Body fat %: Biceps (biggest part): 14 inches Forearms (biggest part): 13 inches Neck (under atoms apple): 15 inches Waist (at bellybutton): 30 inches Calves (biggest part): 17 inches Theighs (biggest part): 23 Supplements American Whey Last edited by matt : 06-17-2005 at 12:07 AM.

06-16-2005, 05:36 AM	#5
matt New Member Join Date: Jun 2005 Posts: 7 Recipes: 0 Rep Power: 0	Wednesday June 15 Weight:130 Bench Press - 5x3 80lbs Close Grip Bench - 3x5 60lbs Triceps Curls Verticle and Horiz. - 1x100 20lbs Right and Left & 1x100x20lbs R/L Bicep dumbell curl - 2x25 20lbs alternate R/L Bent Row - 3x6 65lbs Military Press - 3x5 55lbs Crunches 1x100 with 10 lbs on chest .:tired:. not eating enough Last edited by matt : 06-16-2005 at 09:42 PM.

06-16-2005, 09:44 PM	#7
matt New Member Join Date: Jun 2005 Posts: 7 Recipes: 0 Rep Power: 0	June 16 weight: 131 Food: Dannon Fusion Smoothie ham and cheese on white roll Orange Soda Watermelon breaded chicken noodle shells chocolate milk yogurt Hang clean - 5x4 65 lbs dead 4x4 70 lbs squat - 2x15 85 lbs leg curls - 4x10 45+lbs Bench - 5x3 80lbs Bicep Dumbell Curls R/L - 2x25 20lbs Triceps Curls Verticle and Horiz. - 1x100 20lbs Right and Left & 1x100x20lbs R/L Crunches - 1x50 10lbs on chest upside down crunches - 1x100 Later in the PM: Bench 3x3 80lbs Bicep Dumbell Curls R/L - 1x25 20lbs Last edited by matt : 06-17-2005 at 02:34 AM.

06-25-2005, 12:20 AM	#11
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,020 Recipes: 0 Rep Power: 47	As said before, concentrate on your diet mostly. Eat more, and helthier. I noticed you ate a sandwich on a white roll. You should change that to whole wheat if possible. I look forward to seeing your progress. Good luck!, MOP :p __________________

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06-03-2005, 01:33 AM	#2
matt New Member Join Date: Jun 2005 Posts: 7 Recipes: 0 Rep Power: 0	Workout ( thanks Paul ) Week 1-4 Monday: Hang clean - 5x3 dead 8x2 squat - 3x6 leg curls - 3x6 Tuesday This will be timed and every week try and beat my previous time 50m sprints then a 150 meter jog = 1 set weeks 1-4 - 8 sets (1 mile) Wednesday: Bench Press - 5x3 Military Press - 3x5 Close Grip Bench - 3x5 Bent Row - 3x6 Lying Triceps Extension - 3x5 Crunches 2x50 Thursday: This will be timed and every week try and beat my previous time - 3 x 5 x 30m sprints, starting every 2 min, 5 minutes between sets - 6 x 60m sprints, 5 min rest between sprints - 6x20m shuttle run, 1 min rest between runs -Run some hills Friday: Power Clean - 5x3 High Pulls - 5x3 Power Shrug - 4x10 Standing Calf Raises - 4x12 squats 3x6 Saturday: weeks 1-3 Warm Up (Stretch and do some quick jumps, bounces, stretch out your hips, dynamic stretching is good for this) bounding 3x6 Depth Jump vertical- 4x4 Depth Jump long- 4x4 Box Lateral Jumps 3x10 Clap pushup 3x5 Chest passes w/ medicine ball 3x10 Week 4 OFF Sunday Rest

06-03-2005, 01:38 AM	#3
matt New Member Join Date: Jun 2005 Posts: 7 Recipes: 0 Rep Power: 0	Everyday routine: Weight: HR: when you wkae up beofre you get out of bed Sleep: Activity: exact wights lifted, exact distance ran time it took Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Sleep=5 Fatigue=1 Stress=2 Soreness=5 (rate on scale 1-5 Legend 1: Low/Worst <--------------------------------------------> 5:High/Best) describe your workout how it wen you it felt give it an overal grade(A,B,C,etc...) and then describe how you felt that day

06-16-2005, 06:30 PM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Can you start writing out your diet so we can help you make some adjustments. Just write down everything you eat in a day and whatever nutritional info you can come up with. If your not sure just post the portion size and we should be able to come up with a good approx. of the carb/fat/protein breakdown.

06-17-2005, 04:03 AM	#9
matt New Member Join Date: Jun 2005 Posts: 7 Recipes: 0 Rep Power: 0	what are some tips for eating more? i just dont have an appetite? i do eat alot of one thing though? could my portions just be bigger?