[SPUNK_MACHINE]

Hey, I'm 19 and my main goal is to start at inside center on the University of Wisconsin rugby team next year. (inside center is like a mix of running back & linebacker).

I'm 6 ft, 195 pounds and basically trying to vastly improve my explosiveness/endurance. I work at a moving company for the summer which serves as a workout in itself, especially considering the 8 mile bike ride each way to get there.

I'm going to my first boxing class tonight which I'm pretty pumped for especially since I've never done any martial art or any sport that wasn't a team sport (even though I went to the high school with the most wrestling success in Iowa history)

I plan on doing some sort of bodyweight GPP most mornings, following berardi's T-man lifting routine, and going to rugby practices twice a week along with boxing once a week. (Plus my job of moving people's stuff for about 7 hours a day)

My diet is pretty solid (I think), consisting of multiple meals of mainly unprocessed foods. I take a couple swigs of fish oil a day, and drink a shake after morning GPP which consists of whey protein and Nature's Plus source of life liquid wholefood multivitamin.

I'm mainly looking for constructive criticism along with calling me out when I try to count a beer pong tournament or screwing a fat chick as a sufficient workout for the day. I'll post today's activities once i get back from boxing tonight.

[mschatz]

Depending on her level of willingness, screwing a fat chick certainly will count as a workout.

[SPUNK_MACHINE]

Originally Posted by mschatz

Depending on her level of willingness, screwing a fat chick certainly will count as a workout.

Haha yeah, especially considering I'm doing all the pushing cuz there's no way I'm letting a slobber knocker hop on top. (heard too many broken beef missile horror stories)

[SPUNK_MACHINE]

Morning-
Warmed up with the dot drill
10 rep pyramid of jump squats, push up variations, and 2x sit ups
50 burpees

ate some yogurt, trail mix, and my vitamin/protein shake
drank a pot of coffee

Afternoon lifting-
Bent Row
155x12, 155x12, 155x10, 135x9

Pec Deck
180x10, 180x10, 180x10, 170x10

Pulldowns (supposed to be chins)
96x12, 96x12, 96x10, 96x8

Bench
185x10, 185x10, 145x9, 135x7

Seated Cable Rows
84x12, 96x12, 108x10, 108x9

Incline Flyes
10, 10, 9, 9 reps with 20 pounds in each hand the whole time

4 Sets calf raises
Didn't record the weight

Notes- Felt extremely tired starting with bench, even had to have a spot on the last set of 135 which was incredibly embarrassing. I think I was so tired because I've been doing a low rep olympic routine the last couple months and this is obviously more of a high rep bodybuilding routine to start with. It also could have something to do with eating so little before lifting

After lifting ate a roast beef sandwich and a cup of chili

7-830 boxing

[endlessscott]

Originally Posted by SPUNK_MACHINE

I'm mainly looking for constructive criticism along with calling me out when I try to count a beer pong tournament or screwing a fat chick as a sufficient workout for the day. I'll post today's activities once i get back from boxing tonight.

Sometimes I miss rugby.

[zop]

Pec dec, pull downs and incline flyes along with calf raises?? Are you serious?

Have you considered any of the routines in the faq. Even though your boxing I think they'll still help you especially for rugby.

You said explosiveness was your goal. I really do hope you've got some cleans or snatches in here.

[SPUNK_MACHINE]

Like I said I've been doing Olympic lifts previous to this new routine, but this "t-man" routine from berardi consists of starting out with bodybuilding type lifts and eventually transitioning to a power routine.

Google it to see the whole routine. I had similar questions about it as you but it's hard to question his results so I'm giving it a shot

[SPUNK_MACHINE]

Woke up sore as hell today, didn't have to work so I did a lot of stretching and the dot drill to warm up then headed to the gym

ATG Squats- 200x10, 235x10, 235x9, 235x7

Leg Extensions 170x10, 170x10, 170x10, 170x10

Iron Cross 12x 15 pounds in each hand, 12x15, 10x10, 10x9

Barbell Lunge 95x12, 105x12, 105x10, 115x8

Leg Curls 150x10, 170x10, 170x9 170x9

Front Squat 135x12, 135x12, 115x10, 115x9

Then did some full court basketball drills for 20 minutes of cardio (made 3 half court shots during this, pretty proud of that....)

That's probably it for today. Might smoke a J a little later and go for a run with Magical Mystery Tour on the ipod. If you've never tried that before it's probably the most enjoyable form of cardio I've done

[SPUNK_MACHINE]

Woke up today and my legs were as sore as they've been in a while. This sucks especially because I have to ride my bike 8 miles to work tomorrow morning and my legs are always most sore 2 days after squats.

Today is supposed to be biceps/triceps/abs according to the berardi plan. I have no interest in joining the ranks of the curl monkeys so my lifting was pretty limited today.

Pull ups 10, 10, 9, 7

Dips 12, 12, 10, 9

Close grip bench 115x10, 115x10, 115x9, 115x7

Standing dumbell pull overs 10, 10, 10, 10 with 80 pound dumbell

lots of weighted incline sit ups

After lifting I was planning on attempting The Ultimate Fighter treadmill workout but my legs were way too sore, so I just ended up riding one of the stationary bikes for 20 minutes.

Will jog later if weather permits

[SPUNK_MACHINE]

Yesterday my training consisted of working 11 hours and then riding 8 miles home, all the while being crazy sore from squat day.

Today I stayed off the weights again to let my legs recuperate before deads tomorrow. I ran 6 miles and was watching top mma fights of the year on versus. I planned on doing burpees between rounds for cro cop - gonzaga but didn't know it ended in one round.... then came Liddel-jackson which also ended in the first round.

Somehow I'll get atleast 100 burpees in tonight in some sort of intervals