The Official Website of Sherman "The Tank" Pendergarst

WORK

MONDAY:

5:00 AM: 45 MIN TREADMILL CARDIO (HEART RATE MONITOR A MOST 125 BEATS PER-MIN) 6:00 AM: ABS, BACK,TRICEPS 1. Decline sit up with 5-pound medicine ball 4(sets) 20(reps)
2. Hanging Leg Raises 4(sets) 20(reps)
3. Hammer- Strength Lat Pull downs 4(sets) 13,11,9,8(reps)
4. One Arm Dumbbell Row 4(sets) 7-11(reps)
5. Low-Back Extension 4(sets) 12(reps)
6. Cable-Pressdown Bar or Rope 4(sets) 7-11(reps)
7. Seated Dip Machine 4(sets) 7-11(reps)
8. Hammer- Strenth Chest Press 4(sets) 7-11(reps) 4:00 PM: 30 MIN RUN 6:30 PM: WRESTLING PRACTICE (3 HOURS) INCLUDES DRILLS & 9 - 3 MIN ROUNDS OF
SPARRING

TUESDAY:

5:00 AM: 45 Eliptical (HEART RATE MONITOR A MOST 130 BEATS PER MIN)

6:00 AM: ABS,CHEST, BICEPS

1. Decline Oblique Crunches 4(sets) 20(reps)
2. Lying Alternating Leg Raises 4(sets) 20 sec
3. Flat Bench Dumbell Press 4(sets) 9,8,11,11(reps)
4. Incline Dumbbell Press 4(sets) 12(reps)
5. Stand Straight Bar Curl 4(sets) 8(reps)
6. Hammer Curl 4(sets) 11(reps)
7. Seated Dumbbell Curl 4(sets) 11(reps)

4:00 PM: 30 min sprints

6:00 PM: BOXING 3 HOURS - SHADOW BOXING, JUMPING ROPE , DRILLS, BAG WORK, 9-3 MIN ROUNDS
OF SPARRING

WEDNESDAY:

6:00 AM: 60 MIN RUN HILLS

4:00 PM: 30 MIN RUN

6:00 PM: WRESTLING PRACTICE - TAKEDOWN DRILLS, 9- 3 MIN ROUNDS OF WRESTLING

THURSDAY:

5:00 AM: TREADMILL FOR 45 MIN

6:00 AM: ABS, QUADS, SHOULDERS

1. Decline Sit Ups 4(sets) 20,19,18,17(reps)
2. Hanging Leg Raises 4(sets) 20(reps)
3. Leg Press 4(sets) 9,8,11,11(reps)
4. Hack Squat Machine 4(sets) 12(reps)
5. Leg Extensions 4(sets) 8(reps)
6. Seated Shoulder Press 4(sets) 7(reps)
7. Seated Laterial Raises 4(sets) 9(reps)
8. Angled Lat Pulldown 4(sets) 10(reps)

4:00 PM: 30 min sprints

6:00 PM: Boxing 12 rounds of sparring & cardio drills

FRIDAY:

5:00 AM: Eliptical 45 min

6:00 PM: ABS & LEGS

1. Decline Oblique Crunches 4(sets) 13,11,9,8(reps)
2. Lying Alternating Leg Raise 4(sets) 40 sec
3. Standing Leg Curls 4(sets) 7-11(reps)
4. Dumbbell stiff- legged deadlifts 4(sets) 12(reps)
5. Lying Leg Curls 4(sets) 7-11(reps)
6. Standing Calf Raises 4(sets) 13(reps)
7. Seated Calf Raise 4(sets) 13(reps)

6:00 PM: WRESTLING WORKOUT DRILLS , CARDIO, AND STRETCHES.

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DIET
Diet Disclaimer: This diet was specifically designed for a 240+ lb professional athlete. Please consult with a physician, nutritionist or personal trainer before starting your own weight management program. Having a diet that matches your goals and body type is very important for your personal success.

Meal #1:

12 ea Egg white
1 cup Rolled oats

Meal #2:

7 oz Chicken breast
1 cup Brown rice
1 cup Corn
1 cup Broccoli

Meal #3:

7 oz Turkey white meat
8 oz Sweat potato
1 cup Peas-cooked from frozen
1 cup Grean beans

Meal #4:

7 oz Tuna
3/4 cup Brown rice
3/4 cup Black beans
1 cup Cabbage

Meal #5:

8 oz Sole/Flounder
1 1/2 cup Spinach
1 1/2 cup Asparagus

Calories 3002 Pryidoxine-B6 6.57 Mg
Protien 350 G Cobalmin - B12 14.1 Mg
Carbohydrates 341 G Folacin 1200 Mg
Dietary Fiber 72.1 G Pantothenic 12.6 Mg
Fat-Total 28.6 G Vitamin C 308 Mg
Fat-Saturated 7.41 G Vitamin E 36.2 Mg
Cholesterol 573 Mg Calcium 1063 Mg
Vit A- Carotene 8367 RE Copper 2.99 Mg
Vit A-Preformed 113 RE Iron 29.6 Mg
Vitamin A - total 8480 RE Magnessium 1136 Mg
Thimamin - B1 3.17 Mg Phosphorus 7797 Mg
Riboflavin-B2 4.13 Mg Selenium 510 Mcg
Niacin-B3 96.2 Mg Sodium 2340 Mg
Zinc 23.1 Mg

WATER Table current weight (240pd) /2 = 120 oz water a day

Diet Designed By:

Todd Swinney
Elite Image Nutrition
www.toddswinney.com
www.beverlyintl.com
www.npcmd.com
(410) 729-0005
fax: (410) 729-0546
Order Line: (800) 888-3364

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Workout Disclaimer:

This workout was specifically designed for a 240+ lb professional athlete. Please consult with a physician, nutritionist or personal trainer before starting your own workout program. Having a workout program that matches your goals and body type is very i`mportant for your personal success. Also the Diet and work were used prior to joining Miletich Fighting Systems. If you want to know what is going on now, sorry you have to join MFS.

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DIET Disclaimer:

This diet was specifically designed for a 240+ lb professional athlete. Please consult with a physician, nutritionist or personal trainer before starting your own weight management program. Having a diet that matches your goals and body type is very important for your personal success.

Return to top