Hello out there fellow bodybuilding enthusiasts! My name's Matt and I am addicted to working out. Bodybuilding has been a passion of mine for a long time but I've always been an on again off again type of guy. I would practically live in the gym for a year or two, make a lot of progress and then something would change. New job, new girlfriend,or I'd moved. Stuff like that would come up and completely derail my progress and all my hard work would go down the drain. I'd be out of the gym; fall out of shape and pretty much lose everything that I'd worked so hard to accomplish. Then eventually, things in my life would even out and I would find myself back in the gym again on a regular basis trying to get back to where I was and hopefully make a little progress.

I've been working out now for about two years straight, with no interruptions and I'm loving it! I am married now and bought a house (that's about an eighth of a mile from the gym) and things are pretty stable at work also. This all ads up to regular work out and a ton of progress! That is why I've decided to share my work out with all of you. I think it will be a blast outlining my routines and keeping you up to date with the weight I'm working with and how everything is going in general. It will be an awesome forum for me to ask all of you questions and also answer any questions and concerns you might have. This will also be a great way to keep moving in the right direction! I figure that if I'm reporting to a global audience, I will be more apt to really push it and keep making gains.

Here is a break down of my routine. I work out Monday - Friday and I take the weekend off to rest. I am currently training for size and strength so I am pyramiding the weight up with each set. I start off with three light warm up sets followed by five working sets of my main exercise for each muscle group. My working sets are as follows; 1st set- 10 reps, 2nd set- 7 reps, 3rd set - 5 reps, 4th set- 3 reps, and the 5th set- 2 reps. I follow this pattern for all of the major exercises for each muscle group. I don't add more weight until I can hit the predetermined number of reps for each set (when I can do 10/7/5/3/2 with the weight I'm currently working with, then I will add more and start all over until I can hit the reps).

I will update my weekly work out for you with the current weight I'm working with and the number of reps I'm doing.

Mondays are chest and triceps.

Flat Bench:

warm up: 135/ 11 reps 145/6 reps 155/5 rep

1st Set - 205/ 9 reps
2nd set - 215/ 6 reps
3rd set - 225/ 4 reps
4th set - 235/ 2 reps
5th set - 240/ 1 reps

Flat Dumbbell Fly’s:

1st set: - 50/ 6reps
2nd set: - 55/ 4 reps
3rd set: - 60/ 3 reps
4th set: - 65/ 1 rep

Flat Dumbbell Press Drop Set:

1st set: - 80/ 7 reps
2nd set: - 70/ 4 reps
3rd set: - 60/ 4 reps
4th set: - 50/ 4 reps

My pecs are shot at this point!

E-Z Bar Skull Crushers:

1st set: - 95/ 10
2nd set: - 105/ 7
3rd set: - 115/ 5
4th set: - 125/ 3

I'm ready to move up in weight!!

Two Handed Dumbbell Overhead Extensions:

1st set: - 60/ 10
2nd set: - 70/ 7
3rd set: - 80/ 5

Ready to move up in weight here also!!

Single Hand Dumbbell Skull Crushers:

1st set: - 25/ 9
2nd set: - 25/ 6
3rd set: - 25/ 6

That’s if for Monday!

Tuesdays are biceps.

Straight Bar Curls:

warm up: 45/ 13 - 65/ 7 - 85/ 6

1st set: - 115/ 9
2nd set: - 120/ 6
3rd set: - 125/ 4
4th set: - 130/ 3
5th set: - 135/ 1

Dumbbell Inclined Curls:

1st: - 45/ 7
2nd: - 45/ 6
3rd: - 45/ 4
4th: - 45/ 4

This is a tough exercise for me to make strength gains in.

Standing Alternating Dumbbell Curls:

1st: - 45/ 8
2nd: - 50/ 4
3rd: - 50/ 2

Cable Curl Burnout:

For this I start with 100 and work my way down until I can't go any more.

Dumbbell Hammer Curls:

1st: - 50/ 10
2nd: - 55/ 7
3rd: - 60/ 5
4th: - 65/ 3
5th: - 70/ 2

I'm ready to move up!!

Rope Two Handed Hammer Curls:

1st: - 125.5/ 10
2nd: - 131/ 7
3rd: - 137.5/ 5
4th: - 143/ 4

Ready to move up here to!!

That's it for my arm day!

Wednesday I work my legs.

Squat:

warm up: 135/ 13 - 145/ 7 - 155/ 5 - 225/ 10

1st: - 300/ 9
2nd: - 310/ 7
3rd: - 320/ 6
4th: - 330/ 4
5th: - 340/ 4
6th: - 350/ 3
7th: - 360/ 2

Getting close to moving up!

Leg Press:

1st: - 380/ 10
2nd: - 400/ 7
3rd: - 420/ 5
4th: - 440/ 3
5th: - 450/ 3

Ready to move up!!

Standing Calf Raise:

1st: - 270/ 10
2nd: - 280/ 7
3rd: - 290/ 5
4th: - 300/ 4
5th: - 310/ 4

Ready for more weight!!

Thursday I work my upper chest and my lats:

Inclined Bench:

Warm up: 135/ 13 - 145/ 7 - 155/ 5

1st: - 195/ 10
2nd: - 205/ 7
3rd: - 215/ 5
4th: - 225/ 3
5th: - 230/ 2

Ready to move up!!

Inclined Dumbbell Flys:

1st: - 50/ 8
2nd: - 55/ 6
3rd: - 60/ 4
4th: - 65/ 2

Inclined Dumbbell Burnout:

1st: - 70/ 5
2nd: - 60/ 4
3rd: - 50/ 4
4th: - 40/ 4

Bentover Rows:

Warm up: 135/ 13 - 145/ 7 - 155/ 5

1st: - 215/ 9
2nd: - 225/ 7
3rd: - 235/ 5
4th: - 245/ 4
5th: - 255/ 3

Weighted Wide Grip Chinups:

1st: - 5/ 9
2nd: - 7.5/ 6
3rd: - 10/ 4
4th: - 12.5/ 3

Almost there!

Friday I work my shoulders:

Military Press:

Warm up: 115/ 13 - 125/ 7 - 135/ 5

1st: - 185/ 7
2nd: - 195/ 5
3rd: - 205/ 4
4th: - 215/ 3
5th: - 220/ 1

I've got some work to do here!

Lateral Raise Machine:

1st: - 100/ 8
2nd: - 110/ 6
3rd: - 120/ 4
4th: - 130/ 2
5th: - 140/ 1

Military Dumbbell Press Burnout:

1st: - 60/ 7
2nd: - 50/ 5
3rd: - 40/ 4

Dumbbell Lateral Raise Burnout:

1st: - 35/ 7
2nd: - 25/ 4
3rd: - 15/ 7

Barbell Shruggs:

1st: - 290/ 5
2nd: - 300/ 3
3rd: - 310/ 3
4th: - 320/ 2
5th: - 330/ 2

This is a killer!

Barbell Arnold Press:

1st: - 115/ 7
2nd: - 125/ 5
3rd: - 135/ 3
4th: - 140/ 2

That's it for my work out routine for the week. I will update this weekly to chart my progress for you all. Next time I'll talk about my supplement regimine.

I can't wait to hear from you!!

-Matt