Current Goals

Current Goals:

Yearly Goal of reading 12 books … Currently at 6 books as of February 22nd, 2020.

Continue to be more open-minded as this is how most learning occurs.

Drop down to 175lbs consistently. Currently 178.8lbs.

Increase strength and muscle.

Current Diet:

  • Coffee / Protein Pudding
  • Our Little Rebellion Protein Crisps
  • 2-3 drinks of Kraken
  • Large Dinner – Varies
  • Chocolate Protein Pudding

High Protein / Mod Fat / Low Carb (around 50-150g a day)

Current Workout:

  • Push Workouts (Twice a week)
    • 3 sets of 10 reps each move
    • Dumbbell Incline Bench Press
    • Dumbbell Lateral Raise
    • EZ-bar Skullcrushers
  • Pull Workouts (Twice a week)
    • 3 sets of 10 reps each move
    • Dumbbell Rows or Chins
    • Smith Machine Shrugs
    • EZ- bar Curls
  • X Workouts (Optional)
    • Legs and Abs
      • Squats or Lunges
      • Weighted Crunch
      • Weighted Obliques
    • Cardio
      • Light Jog
      • Incline Walk

(Last updated February 22, 2020)

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.


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