I have decided to have two “Sweaty Guinea Pig Discovered” this week. I have a special guest - Connor Murphy. I met Connor in my sophomore year in college. He is the closest Olympic trainee whom I had trained with. His broad knowledge in strength training and conditioning has helped me create efficient, effective, and fun workouts for myself and my clients. Thanks to Connor’s mentoring, I have become the Sweaty Guinea Pig.

Name: Connor Murphy
Age: 24
Location: Staten Island, NY
Occupation: Trader; stocks, options and F/X

What is your current routine? How many days do you dedicate to exercising every week?
I currently work out between 5-7 days a week. I break that into 5 weight sessions. On weekends I will add more cardio and abs, depending on how much time I have. During the week, I workout everyday after work, ranging from 1-1/2 to 2 hours. On Mondays, Wednesdays, and Fridays, I warm up with a mile on treadmill, then I hit weights (pushing exercises) and finish with abs. On Tuesdays and Thursdays, I do weights (pulling exercises) and finish with cardio and stretching.
Weekly split: chest/triceps/abs, legs/biceps/lower back, shoulders/abs, back/biceps, triceps/abs
(major muscles once a week and stabilizing muscles twice a week)

What are your short term (within 6 weeks) and long term (3 months and beyond) goals?
I do not have any short-term goals because I have been exercising for so long and I cannot function unless I stay active. Also, my job can be very stressful if I do not have a constructive outlet. My one goal is to never be out of shape. When I was graduating high school, I received a swimming scholarship and thought I was in a great shape. Therefore, I partied hard and slacked off from all athletic activities. I was overconfident and that resulted in gaining weight. I ended up being 215 lbs. and out of shape (I was 175 lbs. when I signed the NCAA letter) when arriving college. I have never been out of shape since and never want to have that feeling again.

What are other types of training that you’d like to try?
I try to throw in as many functional exercises as possible in every workout. I am always trying to become a better athlete even as I get older. I also add a new exercise when I find one. My current goal is to do “5 muscle ups” and keep the abs toned for summer.

What is your favorite post-workout meal?
Whey protein, Greek strained yogurt, fresh or frozen fruit, 100% fruit juice, a little bit of peanut butter, and some cinnamon all blended together. I have this whenever I can eat within 15 minutes after I workout.

What is your ideal “cheat” meal or favorite guilty indulgence?
I try to make sure at least 90% of my meals are as clean as they can be. If a birthday is around, I will have cake, I love cake! Otherwise I’d have some pizza or a burgher on Fridays. Also I have a soft spot for gin, so I will drink that once every two weeks.

Any advice or words of encouragement for other Sweaty Guinea Pig readers?
You have to find out what works best for you through different trials and errors. I have trained with Olympic coaches, Mr. Olympian finalists and other sport fanatics; from those experiences I have found what keeps my body guessing and my mind constantly entertained. The hardest part is establishing a routine; once you do that, you work around your schedule and get it done. Hard work does pay off and the best way to keep track is take pictures of your body.