Current Goals

Current Goals (Body Composition):

Get stronger and lose body fat.


My current diet is high protein, low carb (usually under 100g, will go up to 150g on a higher day) and moderate fat. It’s that simple. The diet composition does not change, but calories will go up or down depending on what I’m doing. No food is off limits. Everything can be eaten in moderation.


All moves are 3 sets of 6-8 reps, except for bodyweight moves. I do 3 exercises a day with one push move, one pull move and one abdominal move. I rotate the moves for 3 days and then repeat. All exercises are compound.

Barbell Bench (currently on 225lbs)

Dumbbell Incline Bench (currently 90lbs each)

Dips (Most is 26 reps unweighted)

T-bar Rows (currently on 135lbs)

Lat Pulldowns (currently on 180lbs)

Chinups (currently around 15 reps at the most for unweighted reps)

Cable Crunch (140lbs – almost the whole stack)


Bodyweight Squats


Protein Powder

(Last updated September 2018)

2 thoughts on “Current Goals

  1. Paul

    Hey Mike

    Had a question. Using bro spilt. Wat would be good way to progress in terms adding weight to bar or dumbells at my level.
    I 6 foot at 182 lbs. I incline bench 75lbs dumbells. How lomg it take to move to next weight. How long it take you?


    • Michael Cocchiola

      That is a great question. Generally, I don’t move up until I feel very comfortable with the weight I’m currently using, but I want to at least hit the bottom range of my rep set for all 3 sets. For example, I’m working a lot in the 6-8 rep range now. I would not increase the weight until I hit at least 3 sets of 6 reps. When I was benching 220lbs, I hit 8 reps on the first set, 7 reps on the second and 6 on the third. I increased the weight the next workout to 225lbs and started hitting about 5 reps per set.

      As for using a Bro Split, focus on one main move you want to increase and let the rest be “fluff movements” each workout. In your case, Incline Dumbbell Bench. This is the exercise you will put all of your stock into. The rest can just be high rep movements for bloodflow and “aesthetic” purposes. Also, you may consider hitting incline dumbbell bench twice a week. Do it on Chest Day as the main exercise and then Shoulder Day as the main exercise and spread these days apart, so you are well rested when performing it again.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s