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scals
08-23-09, 12:10 pm
Lookin solid pro. Get it done.

prowrestler
08-23-09, 12:58 pm
Nice looking routine, now go eat lol!
did grocerys for the next 3 days..got 12 steak and 4 chicken kebobs! and 12 of those mr noodles i told u about and some milk. got the rest of my shit at home. 5-6k a day!


Great program layout.


I see a bench day, hows the pec?

thanks man, well the pecs feel 100% till i get under some weight. some days its perfect, some days its pack up and go home lol. im gonna get my massage therapist to check em out when i got the cash. till then alot of foam rolling

prowrestler
08-23-09, 12:58 pm
Lookin solid pro. Get it done.

thanks man. food time!

shizz702
08-23-09, 1:17 pm
did grocerys for the next 3 days..got 12 steak and 4 chicken kebobs! and 12 of those mr noodles i told u about and some milk. got the rest of my shit at home. 5-6k a day!





Dude between the GOMAD and all the food I'm taking in I'm gaining like a lb a day!

prowrestler
08-23-09, 1:18 pm
Dude between the GOMAD and all the food I'm taking in I'm gaining like a lb a day!

whats ur diet like now?
i cant pulll of gomad so ya lol. gotta use my own lil tricks

shizz702
08-23-09, 1:23 pm
whats ur diet like now?
i cant pulll of gomad so ya lol. gotta use my own lil tricks

A typical day would be

Wake up, bowl of raisin bran crunch mixed with a banana, and a whey shake.

2 hours later a steak or pork chop with 3 whole eggs.

Train

Pwo dextrose and whey.

1 hour later, steak mac n cheese, veggies.

3 hours later, some kind of meat, potatoes, salad.

Before bed, shake or natty pb.

All of this with the GOMAD, and some cheats mixed in.

prowrestler
08-23-09, 1:32 pm
A typical day would be

Wake up, bowl of raisin bran crunch mixed with a banana, and a whey shake.

2 hours later a steak or pork chop with 3 whole eggs.

Train

Pwo dextrose and whey.

1 hour later, steak mac n cheese, veggies.

3 hours later, some kind of meat, potatoes, salad.

Before bed, shake or natty pb.

All of this with the GOMAD, and some cheats mixed in.

sweet!
for me this is mine now

1000 cal gainer
steak brochette, noodles,2 nutri grain bars, cup of milk
steak brochette, noodles, half cup trail mix, cup of milk
gym
50 grams whey, 112 carbs
steak brochette, noodles, 2 nutri grain bars. cup of milk
steak brochette, half cup trail mix and a cup of milk.

prowrestler
08-23-09, 7:46 pm
overhead/ delt day

strict press wave 1 cycle 2

barx10
95x5

120x5
130x5
135x7 fuck same as last cycle with 135
well that set was easier then last cycles but still...

hang clean wave 1 cycle 2

90x5

140x5
150x5
160x8 PR
gut wrencher


front raises

40x8
40x8
50x8 PR

side raises

40'sx8,8,8
40'sx8 drop to 30'sx5 drop to 25'sx3

chest supported rear delt flys ss with rotator cuff

15lbsx10/7
15x10/6
15x12/6

done.

Firedrake
08-23-09, 8:50 pm
Nice -- I'll be interested to see how your strength builds on this program.

prowrestler
08-23-09, 8:55 pm
Nice -- I'll be interested to see how your strength builds on this program.

im more concerned with how my muscles will grow

Themostocles
08-23-09, 11:45 pm
Well, setting PRs and matching old ones is a good way to get those muscles stimulated.

prowrestler
08-24-09, 6:46 pm
Well, setting PRs and matching old ones is a good way to get those muscles stimulated.

id be happy if i got 8 reps with 135...i wanted to re do it but wtv lol

prowrestler
08-24-09, 6:50 pm
squat n legs day

squat 5/3/1 wave 1 cycle 1

barx10
135x6 wtf
135x5 better
225x5

that was it. that last set killed my hamstring, right into the ass insertion. it was an inflamation pain. legs felt very shaky like i just ran a mile.

deadlift

90x10
155x5
265x5
355x1
405x1
455x1

ok so my hamstring felt decent under that. 455 came up alright but was crooked..need to fix m right hand position. first time i deadlifted heavy in a long time.


hyper extensions

30reps PR
45x20PR
45x22PR and 3 extra reps weightless

Themostocles
08-25-09, 1:47 am
Sorry to hear that the hamstring is still bothering you, but solid work

C.Coronato
08-25-09, 10:04 am
Great looking deads brotha. Hell yea.

prowrestler
08-26-09, 10:09 pm
thanks guys ;)

prowrestler
08-26-09, 10:18 pm
bench 5/3/1 wave 2 and chest triceps

bench, easing my way wider and wider

barx10
95x10
95x6
135x6

165x3
175x3
185x10 ...pr i guess yet ive hit this close grip..but wtv lol. had more in the tank

incline db fly pre exhaust

20lbsx20,20,25

while doing these, my pec just started responding and felt better :) these are my rehab move. i found the key!

incline bench, paused and slow

95x10,10,10
easy. 0 pain


cable cross unders

30lbsx12,12,12


dips. 30 total reps

overhead bb extensions

65lbsx8,8,8

pushdowns

105x15,15,16 drop to 90x6 to cutler press for 20 reps

Themostocles
08-26-09, 10:34 pm
Looking good

Psycho77
08-26-09, 11:45 pm
bench 5/3/1 wave 2 and chest triceps

bench, easing my way wider and wider

barx10
95x10
95x6
135x6

165x3
175x3
185x10 ...pr i guess yet ive hit this close grip..but wtv lol. had more in the tank

incline db fly pre exhaust

20lbsx20,20,25

while doing these, my pec just started responding and felt better :) these are my rehab move. i found the key!

incline bench, paused and slow

95x10,10,10
easy. 0 pain


cable cross unders

30lbsx12,12,12


dips. 30 total reps

overhead bb extensions

65lbsx8,8,8

pushdowns

105x15,15,16 drop to 90x6 to cutler press for 20 reps



oh la la. nice work Pro!

SQUAT or DIE!
08-27-09, 2:14 pm
not bad canada, not bad at all

C.Coronato
08-27-09, 2:24 pm
Good to see your making your way back brother. Keep it up.

prowrestler
08-30-09, 1:29 am
last nights back bicep day

wide grip pullup

8
25lbsx8
25lbsx6+2
25lbsx5+3

chest supported rows

45x10
95x6
140x7 PR
140x6

1 arm cable pulley negative pulldowns

230x5,5

ez bar curl

barx30
65x10
115x8
135x5
135x5

busy and away from comp normaly. be on time 2 time

Firedrake
08-30-09, 1:35 am
Very nice work . . . Get it done.

Themostocles
08-31-09, 12:11 am
Nice pullups, and congrats on the PR

prowrestler
08-31-09, 12:17 pm
pushpress 5/3/1 cycle 2 wave 2 and delts

pushpress

barx20
95x5
135x5

165x3
175x3
185x5...meh wtv


Z Press

barx10
95x10
105x8,8,8

front raise

40'sx6
55'sx8 pr

side raises

40'sx10,8,8, 10 drop to 15's to fail

rear delt raises

20'sx20,20,20,20

standing db cleans emphasis on rotator cuff negative

30'sx10,10,10

prowrestler
08-31-09, 12:18 pm
Very nice work . . . Get it done.


Nice pullups, and congrats on the PR

thanks guys

Psycho77
09-01-09, 11:23 am
pushpress 5/3/1 cycle 2 wave 2 and delts

pushpress

barx20
95x5
135x5

165x3
175x3
185x5...meh wtv


Z Press

barx10
95x10
105x8,8,8

front raise

40'sx6
55'sx8 pr

side raises

40'sx10,8,8, 10 drop to 15's to fail

rear delt raises

20'sx20,20,20,20

standing db cleans emphasis on rotator cuff negative

30'sx10,10,10



nice work Pro. throw that bar through the roof next time.

krazyassmexican
09-01-09, 11:58 am
what up punky? =)

shizz702
09-01-09, 12:04 pm
Strong push presses bro.

prowrestler
09-02-09, 4:35 pm
nice work Pro. throw that bar through the roof next time.
thanks man, it sucked this week, hopefully wave 3 will be better

what up punky? =)
well im wrestling with sylvain grenier now! pretty awsome haha

Strong push presses bro.
no they sucked. ive hit that for 7 before. i think it has to do with me missing 5 weeks of leg training.

prowrestler
09-02-09, 4:38 pm
mondays squat deadlift day

deads

155x10
180ishx10
265x5
315x3
felt heavy so said fuck that

hypers

25 reps
40 reps PR

leg curls

50lbsxwtv
50lbsxwtv

decline situps

bwx12
50lbsx10
100lbsx12
145x11 PR

first time doin abs in a while, nice pr

prowrestler
09-02-09, 4:45 pm
tonight i got wave 3 bench cycle 1. 195x1+ is my top set.

then my normal chest incline accesory work. going to actualy put weight on my inc bench tho lool.

triceps will be dips, db overhead ext cuz bb sucks and pushdowns high reps.


new diet....7000 fucking calories. ive been eating very good this week. im back in the game as far as diet goes, i think gettin wrestlin back in my life was the key.

my diet looks like this startin 2moro cuz i need to finish off my chicken 1st.


meal 1 1000 cal shake
meal 2 mr noodles, 200 gram beef, half cup nuts, 4 perrogies and a glass of juice.
meal 3 same but might do milk vs juice
meal 4 same but might switch milk for juice
meal 5 2 scoops whey and 100 grams sugar from instant juice
meal 6 same as meal 2,3,4 but will use milk over juice.

time to get fat.
i did some calculateing and i should be gaining 6 pounds a week off this lool. but i wont due to the lifestyle i live. wrestling and walking eveyday will keep the fat at bay. i have a log where i monitor my wieght each day.

prowrestler
09-03-09, 12:51 am
bench and chest tricep day. cycle 1 wave 3

bench

barxmeh
95x10
135x5

155x5
175x3
195x5


incline db flys

20'sx20
30'sx12
30'sx12

incline smith bench

platex11,11,10
done very slow and really felt the muscle work. shiiit this felt great


dips

8,7,11

1 arm db oh extension

30lbsx6,6
30lbsx10

pushdowns...rope

120x15,15
120x20 drop to 90x10

Themostocles
09-03-09, 1:08 am
Nice work homes

prowrestler
09-04-09, 11:50 pm
back biceps

pullups

8
35lbsx5
35lbsx5
35lbsx5 BWx9

wide grip pulldown

135x10,10
75x30


machine preachers

mehx10
135x6
120x10 drop 75x10

wall hammers

40'sx7
25'sx12.12,12


db carrys

145x 120 feet
145x 90 feet

mgmmaze
09-05-09, 2:24 am
hey man long time no see i been out of the gam for a while esp since im about to get out of the military i had to get some things in order how is the wrestling going man.

Psycho77
09-05-09, 7:07 am
7000 calories?!?! shit thats a lot.

good work on the chest, arms and deads.

shizz702
09-05-09, 12:29 pm
7k calories lol?!

Do what you got to do!

prowrestler
09-05-09, 12:30 pm
hey man long time no see i been out of the gam for a while esp since im about to get out of the military i had to get some things in order how is the wrestling going man.
hey man, wrestlings great, im with sylvain grenier now! fuck ya!

7000 calories?!?! shit thats a lot.

good work on the chest, arms and deads.
yup lol...its allooot! thanks man, but my deads wherent good last week, deload kinda crap

7k calories lol?!

Do what you got to do!
gotta grow lo

mgmmaze
09-05-09, 3:31 pm
i remember sylvain grenier it hasnt been to long since he was in the WWE. man glad stuff is ipickin up for you

prowrestler
09-06-09, 7:52 pm
i remember sylvain grenier it hasnt been to long since he was in the WWE. man glad stuff is ipickin up for you

thanks man.. sylvain is a great guy, i just started with h, i was feeling like shit and he came over to talk to me and told me to take care of myself when we finished eating after wrestling. it showed me even though this guys wrestled stone cold, hes very down to earth

prowrestler
09-06-09, 7:54 pm
no longer doing alternation on sunday. it will be 5/3/1 for pushpress only now. for my strict press strength, i will be doing standing Z pressing after my push presses for reps in the 8ish zone.

im also doing triceps 2 times a week and biceps 3 times. 1 real workout and 2 sessions of 4 sets only.

prowrestler
09-07-09, 1:37 am
pushpress 5/3/1 wave 2 cycle 2

barx form
95x5
135x5

165x3
175x3
185x5
not too bad, want more though, i have hit 185x7 before..

standing Z press (basicaly strict press with 5 second paused at the bottom)

95x8,6,8
startin out light, harder 2 do after push pressin fuck!


seated side raises

30'sx11,12,20 rest pause style

bent over laterals

30x12,12,12

machine preacher curls

warm up
135x15 PR
135x12
135x10
90x15

Psycho77
09-07-09, 11:36 am
nice workout Pro.

tho i'd switch the pushpress and strictpress around. don't want to be worn out for the strict press.

prowrestler
09-07-09, 1:01 pm
nice workout Pro.

tho i'd switch the pushpress and strictpress around. don't want to be worn out for the strict press.

its just an accesory exercise for my main press now. im 5/3/1ing my pushpress so i gotta do that first. for me, the pushpress is more beneficial then the strict press.

prowrestler
09-07-09, 8:14 pm
today i begin 5/3/1 for my deadlift. easy though, im takeing 85% of my 1 rep max vs 90%

so 495x.85 = 420lbs base 1 rep max.

im getting more massage therapy tomorow....we may be pulling the knot apart tomorow if my hamstring doesnt freak out. its going to be painful as fuck but ill grind my teeth as hard as i have 2 if it means i can squat and deadlift pain free again.

high rep low back iso work and hamstring and calves also tonight

Themostocles
09-08-09, 12:11 am
Hope the massage helps the hammie. A man should be free to deadlift! Its like a basic right of the gym or somehting

prowrestler
09-08-09, 2:04 am
Hope the massage helps the hammie. A man should be free to deadlift! Its like a basic right of the gym or somehting

im gettin it on wednesday now, i no what u mean lol, everythin i love was stolen from me, and now, a painful ass deep tissue treatment will get it back!

prowrestler
09-08-09, 2:08 am
deadlift day, wave 1 (low balled)

90xwarm up
155x5
265x5

315x5
335x5
360x6
goin easy here, weight felt ok. good speed. i did 1 extra to prove that im always better then whats expected.

hyper extensions

20ish
85lbsx15 pr
115x12 pr
115x15 pr
ok so i made huge progress here lmao

1 leg leg curls

30lbsx10,10

jump squat ( full squat, for activating the nervous system)

8 sets of 3 reps with 15-30 seconds rest

leg extensions

245x20 reps

krazyassmexican
09-09-09, 8:42 am
good job bro, now show me the autograph ;)

prowrestler
09-09-09, 3:28 pm
good job bro, now show me the autograph ;)

do u have facebook?

prowrestler
09-09-09, 3:30 pm
circuit of

20 lunges, 15 pushups, 10 step ups per leg, 20 side to side box jumps, 30 crunchs, 10 box jumps, 10 sprints with a medicine ball

did that 5 times, last time, instead of a sprint, u hold a wrestler by the ankles as he walks on his hands, then switch....i was with mr 6 foot 9 300lbs lool..yay

prowrestler
09-09-09, 3:33 pm
today i deload on the bench. i wont touch it at all.

ill do 100 rep flys flat, 100 incline.

then bicep and triceps, mainly triceps

krazyassmexican
09-09-09, 3:33 pm
do u have facebook?

no i dont i only have a myspace

prowrestler
09-09-09, 3:35 pm
no i dont i only have a myspace

kk ill look for my link lool

prowrestler
09-09-09, 3:40 pm
no i dont i only have a myspace

http://s333.photobucket.com/albums/m368/ProWrestlerr/?action=view&current=cenasautograph.jpg

krazyassmexican
09-09-09, 3:58 pm
nice pic bro, who's stats are those?

prowrestler
09-09-09, 4:11 pm
nice pic bro, who's stats are those?

those are cenas raw stats

krazyassmexican
09-09-09, 4:13 pm
those are cenas raw stats

those are some good numbers

C.Coronato
09-09-09, 4:19 pm
Looking good Pro. Keep pushing my man.

prowrestler
09-09-09, 11:18 pm
Looking good Pro. Keep pushing my man.

thanks mann

prowrestler
09-09-09, 11:23 pm
deload bench day

incline flys

10lbsx100
10lbsx100

cable chest press

30lbsx50
30lbsx50

rope pushdown

60lbsx25,20 warm ups

overhead db ext

1 arm, 30lbsx10
2 arms
75x6,5,6,6,7

pushdowns with bar

140x16
170x8

machine preacher curls

warmup
90x10
150x15 PR
135x17 PR
135x15
90x17

fuck ya, progressin an obviously recovering still from 3x a week bicep work. i can see a new area of growth occurin on the lower outer part of my arm...yay!

mgmmaze
09-09-09, 11:57 pm
fuck ya is right mofo that shit is getting tight i worked legs today and i always wonder why i stop working legs caue it always hurts the next day hahah

prowrestler
09-12-09, 1:03 am
fuck ya is right mofo that shit is getting tight i worked legs today and i always wonder why i stop working legs caue it always hurts the next day hahah

leg pain FTW

prowrestler
09-12-09, 1:17 am
back biceps

pullups

7x8 reps
1x9 reps

plate loaded press uni rows

1ppsx15
2ppsx15
3ppsx15
4ppsx8
5ppsx5

1 arm cable row from overhead to chest

135x12
170x6,6

machine preachers

warmups
165x4PR
150x8
135x10
75x20

hammer curls bi lateral

40lbsx12,12,12

bicep face pulls

135x10
170x10

db curl

10lbsx100 reps

NickSP
09-12-09, 12:31 pm
some nice looking numbers around here man...

Psycho77
09-13-09, 11:51 am
deadlift day, wave 1 (low balled)

90xwarm up
155x5
265x5

315x5
335x5
360x6
goin easy here, weight felt ok. good speed. i did 1 extra to prove that im always better then whats expected.

hyper extensions

20ish
85lbsx15 pr
115x12 pr
115x15 pr
ok so i made huge progress here lmao

1 leg leg curls

30lbsx10,10

jump squat ( full squat, for activating the nervous system)

8 sets of 3 reps with 15-30 seconds rest

leg extensions

245x20 reps


been busy with life and havent been myself lately. I missed this journey.

So how you been Big D? Doing sick work as always.

Themostocles
09-14-09, 12:13 am
Such silly bicep strength

J Wong
09-14-09, 9:46 am
I bet your biceps were pumped after 10x100 haha

prowrestler
09-14-09, 3:26 pm
some nice looking numbers around here man...
thanks man, good 2 see u here, see my cena pic?

been busy with life and havent been myself lately. I missed this journey.

So how you been Big D? Doing sick work as always.
ive been a busy man aswell. same old crap, just went to the wwe pay per view for free...aamazing

Such silly bicep strength
no, that wasnt a day where i displayed there power hahah

I bet your biceps were pumped after 10x100 haha
u could see my elbow crease veign about to rupture every rep after 75 lmao

prowrestler
09-14-09, 3:28 pm
couldnt do overhead delt day last night, i had work and right after had to get to the city for WWE BREAKING POINT! i got a free ticket center stage on the floor...i was 20 feet away from the ring lol...amazing!

got back home at 1 in the morning, had a 900 cal meal and fell asleep. needed rest. had to work after the show handing out flyers for TOW 4.

prowrestler
09-14-09, 3:33 pm
todays is wave 2 for deads

gonna do my deads then...
hack squat,3 sets.
hypers, might need to use a barbell now. 135 is my goal for 10.
jump squat, 55lbs for 8x3
leg curls, 3x10
calfs 3x10

shizz702
09-14-09, 5:07 pm
Nice deads bro, heavy weight to be taking it light on!

Those 1 arm cable rows look sick too!

prowrestler
09-14-09, 7:37 pm
Nice deads bro, heavy weight to be taking it light on!

Those 1 arm cable rows look sick too!

thanks man, they where hard but i havent deadlifted for a loong time lol. but i coulda deffinatly went heavier

Firedrake
09-14-09, 7:49 pm
Nice work on the hypers -- I don't know anyone who uses that much weight on them.

Keep pushin' it!

prowrestler
09-15-09, 2:48 am
Nice work on the hypers -- I don't know anyone who uses that much weight on them.

Keep pushin' it!

thanks man, lol im sure you can find someone

prowrestler
09-15-09, 2:53 am
deadlift wave 2, cycle 1

90xwho cares
155x5
265x5

335x3
360x3
380x3 that was too hard for such a light weight.
wtv

hack squat

1ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx8
last 2 sets where gridners wow


hypers

warmup set
75x10
125x10PR
145x10 PR
last set a grinder

jump squat

barx8 sets of 3

lying leg curl

80lbsx16PR


fucked around in the gym for 2 more hours. boxing, mat work ect

Themostocles
09-15-09, 2:56 am
Those hypers are insane. Are they parallel or 45degree?

prowrestler
09-15-09, 2:59 am
Those hypers are insane. Are they parallel or 45degree?

parallel cuz my goal is mainly to hit the lower back, not my hamstrings. i use a short bar to load the weight now.

krazyassmexican
09-15-09, 11:29 am
good shit G money, keep it up bro

C.Coronato
09-15-09, 11:58 am
Looking good Pro, lots of weight. Good shit.

prowrestler
09-15-09, 3:49 pm
good shit G money, keep it up bro

thanks man, i fuckin will!

prowrestler
09-15-09, 3:50 pm
Looking good Pro, lots of weight. Good shit.

thanks man, wasnt feelin it on the deads tho but wtv

Firedrake
09-15-09, 4:31 pm
Nice back day -- those hypers are crazy!

J Wong
09-15-09, 6:07 pm
Good job, hit those deads hard next time to make up for this week

prowrestler
09-16-09, 2:43 am
Nice back day -- those hypers are crazy!
that was a lower body day lol. i do my lower back with legs cuz its part the posterior chain. thanks man, im new to hypers but i need lower back strength

Good job, hit those deads hard next time to make up for this weekits depressing lol. i havent deadlifted in soo fkin long it feels god damn hard. and the hurt hamstring doesnt make shit easyer but nothin can stop me. next week is 400lbs for a single, gonna go for 3 reps

Psycho77
09-16-09, 3:09 am
hey hey hey. no need to beat yourself up over those deads, Pro. Vaze will be more than happy to do that for you haha.

Still, good work on them squats, coming back after so long not doing em and you still got 380 of em. Claw your way back to the big numbers slowly man, don't overdo it.

Mizzarler
09-16-09, 12:19 pm
Heavy ass hypers and hack squats pro!!!! I Like it!

prowrestler
09-16-09, 1:33 pm
hey hey hey. no need to beat yourself up over those deads, Pro. Vaze will be more than happy to do that for you haha.

Still, good work on them squats, coming back after so long not doing em and you still got 380 of em. Claw your way back to the big numbers slowly man, don't overdo it.
im my own worst critict. thats how i am. i think if i triple 400, ill have more confidence. i think i just had a shit day is all.

Heavy ass hypers and hack squats pro!!!! I Like it!
thanks man, they are only goin heavyer! easy fuckin sets (not really but im capable of more lol)

prowrestler
09-16-09, 10:59 pm
i dont even wanna type this hsit but i will

wave 2 cycle 2 bench

barxya
115x10
135x10
155x5

170x3 easy
180x3 no control
called it dead

incline db press

warmups
75'sx5
75'sx6
wtf...

matrix cable presses

15 reps for 3 sets. finaly somethin good.

bar matrix presses

20ish reps useing rest pause

dips

11
12
7

finally gettin it on

overhead "lil Z" tricep press

65x10,10,10

he reccomend a version and i love em

1 arm pressdowns

30x10,10,10,10

pissed like you wouldnt believe. thank god fridays workout is near. been DYING for it.

prowrestler
09-16-09, 11:00 pm
somethin new has entered my gym, it is an awsome little addition that will change friday nigth pullups

Psycho77
09-17-09, 2:39 am
well aside from the bench, the rest of the workout looked good.

whats wrong with your benching, Pro? shoulder/chest issues?

krazyassmexican
09-17-09, 11:06 am
what a weak bench!!!

are you related to this punk KAM?

prowrestler
09-18-09, 1:34 am
well aside from the bench, the rest of the workout looked good.

whats wrong with your benching, Pro? shoulder/chest issues?
my whole chest work sucked big time. i was so out of it and felt overal weak as fuck. nothing hurt me, just i had no stabalization and realised the weight felt way too heavy then what it should.


what a weak bench!!!

are you related to this punk KAM?

no, eveything else felt weak too, not just my shit bench lol. training has been terrible as of late

prowrestler
09-19-09, 12:39 am
this friday, i returned to bodybuilding..well "powerbuillding" if you will say. i am useing the animalpak routine #6 but just a little modified as far as what weekdays and some exercises where swapped. all sets are 6-10 reps. each exercise 3 sets. my deads is where i bend the rules and my squats to a lesser degree. ive felt like utter shit and ive been strength training for over 1 year straight. i strayed away from why i started liftin iron, to get fucking massive. i honestly loved testin the waters in the strength field and im very happy i did. i learned alot of things i can use in my mass building training. it wont be the last time i strength train, my hammy is gettin alot better and my road to a 555lb deadlift is gonan be back asap.

it took many injurys, but i learned alot and met awsome guys in the sport. once im satisfied with my size, and bullet proff for injurys, i will deffinatly come back to the darkside. i got alot of respect for you guys.

but for now, i gotta return to where it all started, where i was happy and gaining every day. train for my carreer as a wrestler.

day 1.

prowrestler
09-19-09, 12:49 am
back

deadlift

135x10
205x6
275x6
345x6
415x3 pr
465x1 (heaviest since back to deads)
i noticed something, yes my left hamstring is not firing as good as it should...BUT its nearly pain free! therapy soon, my guy was booked for abit.

rock climbing rock grip pullups
8 reps
6
normal wide grips, 11 (hang style)

seated matrix pulley,wide grip row

27.5 each pulleyx12
morex10
52.5 each stackx10
this machine is very heavy. each stack tops at 90 somthing. the weights feel MUCH heavier then a standard cable. love this thing.


bb row

135x10
225x6
205x6

db row

110x6
110x6
110x10....easyish

standing calf machine shrugs

300lbsx12 (lol worthy)
495x10
510x10
510x11

sweet day

Firedrake
09-19-09, 1:33 am
yeah -- great work, solid weights and some good moves.

Come to the dark side; we have protein cookies <grin>

prowrestler
09-19-09, 1:35 am
yeah -- great work, solid weights and some good moves.

Come to the dark side; we have protein cookies <grin>

there are soo many 'darksides' now adays hahah.

i thought u did bodybuilding mr 30 rep shrugs? ;)

Firedrake
09-19-09, 1:38 am
there are soo many 'darksides' now adays hahah.

i thought u did bodybuilding mr 30 rep shrugs? ;)

I do, but I've run out of DBs at my gym -- they only go to 110 -- so I do heavier BB shrugs normally, THEN the DBs, but today I had wanted to try OkieMuscle's Behind the Back shrugs. The combination was a killer! I -loved- it!

prowrestler
09-19-09, 1:42 am
I do, but I've run out of DBs at my gym -- they only go to 110 -- so I do heavier BB shrugs normally, THEN the DBs, but today I had wanted to try OkieMuscle's Behind the Back shrugs. The combination was a killer! I -loved- it!

im not a fan of btb shrugs, i kinda got a big ass lol so makes them hard. but i honestly dont need to directly train traps and they will grow for me thankfully.
have u ever tried standing claf raise machine gripless shrugs? 1 of my favorites

scals
09-19-09, 8:47 am
Heavy fuckin deads pro. Nice work.

shizz702
09-19-09, 10:45 am
Nice deadlifting bro!

465 is some pretty good weight.

Firedrake
09-19-09, 10:46 am
im not a fan of btb shrugs, i kinda got a big ass lol so makes them hard. but i honestly dont need to directly train traps and they will grow for me thankfully.
have u ever tried standing claf raise machine gripless shrugs? 1 of my favorites

No, I haven't -- maybe I'll give 'em a shot -- I have long, flat traps; they're coming, but it's slow damn work for me.

prowrestler
09-19-09, 12:53 pm
Heavy fuckin deads pro. Nice work.
thanks man, there gettin back

Nice deadlifting bro!

465 is some pretty good weight.
its alright i guess, closer and closer to my old pr

No, I haven't -- maybe I'll give 'em a shot -- I have long, flat traps; they're coming, but it's slow damn work for me.
give it time, thats always the biggest factor. im sure they will get huuge!

NickSP
09-19-09, 7:17 pm
Yeah, that's cool dude. Do you get to talk to these guys a lot? Cena's the best thing about wrestling today IMO I stopped watching for a few years through high school/early college and when I first got back into it in the last year or so I didn't think it had the same feel as in the days of austin/rock/foley etc. but it's been getting better and cena brings back that atmosphere

That's good that you're getting back to your purpose, I'm in a similar situation. I go through periods of training for strength once in a while and was kinda confused at one point what I wanted to do, but I'm on the BB path full-time.

prowrestler
09-19-09, 8:23 pm
Yeah, that's cool dude. Do you get to talk to these guys a lot? Cena's the best thing about wrestling today IMO I stopped watching for a few years through high school/early college and when I first got back into it in the last year or so I didn't think it had the same feel as in the days of austin/rock/foley etc. but it's been getting better and cena brings back that atmosphere

That's good that you're getting back to your purpose, I'm in a similar situation. I go through periods of training for strength once in a while and was kinda confused at one point what I wanted to do, but I'm on the BB path full-time.

i dont get to alot. besides sylvain grenier that is. my friend does tho cuz he actualy goes to many of the shows. im to focused on my own shit right now.

prowrestler
09-19-09, 8:30 pm
delt triceps

strict standing press

barx10
95x7
135x7
135x3...whoops lol bad set
100x13PR
ok at best. next week will be better.

side raises
25'sx10
40's seatedx10
55lbs unilateral standingx10

static lateral raise hold at 90 degrees
15'sx1 min
15'sx 30 seconds to 10 reps

v bar pressdown

85x20
145x10
160x8,8

close grip, floor pin presses. pins as low as possible.

barx10
95x20
135x10
185x3,1
porno press style. 135x10

overhead ez bar extensions

55x10
75x10PR
85x10,10PR

T.E.O'S

30LBSX20
45LBSX20
60LBSX20

Psycho77
09-20-09, 9:13 am
good work, Pro.

what are T.E.O's by the way?

prowrestler
09-20-09, 10:51 am
good work, Pro.

what are T.E.O's by the way?

thanks.
they are terminal elbow extensions, i ment to type before "T.E.E*" but was in an mma mood lol.

http://www.youtube.com/watch?v=U2ySioXL05M

thats the one for the leg. just picture doin that with ur arm and with a pulley system

Firedrake
09-20-09, 12:57 pm
Hmmmm . . . I might try 'em for the elbow, but I definitely want to try that knee version -- my low quads are bad -- I tore the right one off completely in 2004, and mangled the left pretty badly at the same time.

Great work on the delts and tris!

prowrestler
09-20-09, 3:05 pm
Hmmmm . . . I might try 'em for the elbow, but I definitely want to try that knee version -- my low quads are bad -- I tore the right one off completely in 2004, and mangled the left pretty badly at the same time.

Great work on the delts and tris!

i can feel it more in the tendons for sure. i like em.

the leg 1 is alot more effective though as that muscle holds the patella in place.

prowrestler
09-20-09, 3:09 pm
by 2010.
squat 365lbs for 3x10 ( pain free)
deadlift 455 for 3x6-10
hack squat 7ppsx6-10
bench 225x6
incline the 90's for 10

by november 1st.
strict press 135x10+
bodyweight at 200lbs by november 1st.

BubbyLight
09-20-09, 3:55 pm
u got goals set....now get em

prowrestler
09-21-09, 2:35 pm
u got goals set....now get em

they will fall. i plan on tryin to take on out 2day

scals
09-21-09, 4:08 pm
by 2010.
squat 365lbs for 3x10 ( pain free)
deadlift 455 for 3x6-10
hack squat 7ppsx6-10
bench 225x6
incline the 90's for 10

by november 1st.
strict press 135x10+
bodyweight at 200lbs by november 1st.

Theyre set .. go get em pro!!!

prowrestler
09-21-09, 11:48 pm
Theyre set .. go get em pro!!!

rawr!

prowrestler
09-21-09, 11:51 pm
legs

squat

barx5
95x6
135x10
225x6 (little pain only)
275x6 (not much pain either)
225x10
startin back slow on squats.

leg press....real leg pressn

2ppsx10
3ppsx10
4ppsx10
5ppsx1 and fail lol, fuck up that set but wtv

hack squats

1ppsx10
3ppsx10
5ppsx10 PR!

glute ham raise

10,10,10 used a dead stop at bottom and very slow reps this week.

single leg rev hypers

25x10,10,10

single leg lying leg curls

50lbsx6,6
40lbsx10

T.K.E's

3 sets of 20
i hurt

Mizzarler
09-22-09, 12:17 am
Dude how do you hack squat 5pps for 10 and can't leg press it for 1?

prowrestler
09-22-09, 12:30 am
Dude how do you hack squat 5pps for 10 and can't leg press it for 1?

it was a fuck up set lol, my leg press machine moved backwards on me. oh, and i do extremly deep leg pressing, not this 2 inch rom bullshit lol

Firedrake
09-22-09, 1:38 am
it was a fuck up set lol, my leg press machine moved backwards on me. oh, and i do extremly deep leg pressing, not this 2 inch rom bullshit lol

That doesn't surprise me somehow. *grin* There's this one guy at my gym who doesn't even move the safety supports -- he just goes up and down the limited range ABOVE them.

prowrestler
09-22-09, 1:50 am
That doesn't surprise me somehow. *grin* There's this one guy at my gym who doesn't even move the safety supports -- he just goes up and down the limited range ABOVE them.

thats awsome lmao! i hate leg press for that soel reason...its a shit exercise unless done properly. i make sure i go "atg" on them. turns out my gym cant bolt thigns to the gorund tho and i travel backwards lmao

Themostocles
09-22-09, 3:45 am
Odd... But congrats lol

Psycho77
09-22-09, 9:50 am
thanks.
they are terminal elbow extensions, i ment to type before "T.E.E*" but was in an mma mood lol.

http://www.youtube.com/watch?v=U2ySioXL05M

thats the one for the leg. just picture doin that with ur arm and with a pulley system



interesting exercise there, i'll try it sometime but dont have any bands in the gym so gotta improvise.

what do you mean the leg press machine moved away from you? that funny shit. I would be laughing so hard if I was there to witness it haha. reminds me of the time that I was doing some heavy leg pressing and the latch that props up the back support came loose and the back thingie dropped and the sled came down and pushed me out of the fucking machine. good times.

prowrestler
09-22-09, 2:47 pm
Odd... But congrats lol

unexpected more so then odd lol

C.Coronato
09-22-09, 2:48 pm
Looking good and strong pro. Glad to see your making your recovery come back very well.

prowrestler
09-22-09, 2:49 pm
interesting exercise there, i'll try it sometime but dont have any bands in the gym so gotta improvise.

what do you mean the leg press machine moved away from you? that funny shit. I would be laughing so hard if I was there to witness it haha. reminds me of the time that I was doing some heavy leg pressing and the latch that props up the back support came loose and the back thingie dropped and the sled came down and pushed me out of the fucking machine. good times.

i use a pulley machine with a heel attachment on my knee actually.

well im in the leg press, as i pressed, the machine went backwards from the force lol! so instead of pushing the sled, i pushed the structure....yay...im happy i had a spotter lol, after that i just said fuck it and moved on

prowrestler
09-22-09, 2:51 pm
Looking good and strong pro. Glad to see your making your recovery come back very well.

thanks man, im pretty sure 1 more massage therapy session will do the trick. till then im gonna work with some sub maximal weights on the squat and move up from there

prowrestler
09-24-09, 12:11 am
here we go

bench press week 1, mini cycle 1, block 1. 65%

warm up on matrix pulleys with some flys 3x15

BENCH PRESS

barxform
95x form
135x 6

150x6,6,6 for total of 18 reps.

manhandled that first week. sets felt realy easy. worked some form issues out and found a better set up method. i paused every sets final rep to my chest for a 2 count. full of energy and excitment right now about training :)


incline db press

75'sx8,8,6 (not to failure, good squeeze)

dips (50 reps)

10,8,8,8,8,8,

hammer curls

35'sx11
55'sx i dont remember

said fuck it to biceps as its deadlift/back on friday. want them to be fresh. i normaly do this day yesterday is why.

mgmmaze
09-24-09, 12:22 am
what pricple is that you are talking about man talk about volume but hey it works for you man keep it coming

prowrestler
09-24-09, 12:47 am
what pricple is that you are talking about man talk about volume but hey it works for you man keep it coming

my training for my big 4 goes like this.

i basicaly will increase the volume of work each week during a 3 week mini cycle. then i increase the weight by 10% and repeat the mini cycle over.

the chart i follow is this...watch and learn = http://www.youtube.com/watch?v=ggvQsq2WPcM

Themostocles
09-24-09, 1:05 am
Looking like a good way to steady progress

prowrestler
09-24-09, 1:08 am
Looking like a good way to steady progress

ud no lol, im pretty sure im doin a similar method as you are

same weight per mini cycle, go from low threshold, optimal and max each week.

Mizzarler
09-24-09, 10:51 pm
Solid work bro. I wanna see you puttin up some big weight on that bench. Yea i skipped bi's today too cause I'm doin deads tom and was supposed to do this workout on wed!!!

prowrestler
09-24-09, 11:03 pm
Solid work bro. I wanna see you puttin up some big weight on that bench. Yea i skipped bi's today too cause I'm doin deads tom and was supposed to do this workout on wed!!!

lol i no what ya mean haha.

yup, the bench sarts growin, 315 will be my bitch in time. gotta start with some low poundages and work my way to the top though.

prowrestler
09-27-09, 1:16 am
bench assitance day, week 1 mini cycle 1 block 1

strict standing press

barx20
95x6

115x6,6,6 for 18. easy


side raises

35'sx12,10,8 for 30 total. goal hit, up to 40's for 30 total.

rev pec dec

70x12
100x10,10

close grip pin floor press (same rom as floor press)

barx20
95x10
135x6

155x5,5,5,5,5 easy.

dips, slightly closer grip

14,15,12,8 for 50 in 4 sets vs 6.

prowrestler
09-29-09, 2:35 am
squat day week 1, mini cycle 1, block 1

squat

barx10
135x7
185x7

235x6,6,6

easy. hips botherd me from the empty bar set. not too bad. realised i was kinda fallin forward on my 2nd set, corrected that for set 3.


1 leg db jumps

30lbsx15,20,20

ab rollouts

3 sets of 10. these r fucking brutal

prowrestler
09-29-09, 10:57 pm
bench week 2 mini cycle 1, block 1 (65% for 24 reps total)

barxform up
95x6
135x6

155x6,6,6,6

last set did each rep with a pause on the chest. left pecsicle tensdon started inflaming on set 2. no biggy. the weights felt fuckin easy this week. happy how this is going.

took the night off for pec work to let the inflamation go down.

bicep Bw pulls

12,12,8
awsome ^

kettlebell curl

50lbsx10m,10

hammer rope curls

4x20

Themostocles
09-30-09, 12:54 am
Looking good

prowrestler
09-30-09, 1:34 pm
Looking good

i know, i shaved today..i look much better when i shave

TXPWRLFTR
09-30-09, 3:47 pm
good work!

prowrestler
09-30-09, 6:34 pm
good work!

thanks man, easy work so far

shizz702
09-30-09, 9:15 pm
Good work in here pro, that chart is a good one to follow, stick with it and you can't go wrong.

Cstlfx
09-30-09, 10:58 pm
Lookin good! I like the cycle you're following. Seems like a great plan.

prowrestler
09-30-09, 11:20 pm
Good work in here pro, that chart is a good one to follow, stick with it and you can't go wrong.
im pretty sure i found the routine for me. i love how its goin so far, weights commin on as im killin the food recently. good times to come


Lookin good! I like the cycle you're following. Seems like a great plan.

i like it too, very tailored too me!

Themostocles
09-30-09, 11:40 pm
i know, i shaved today..i look much better when i shave

Better still isn't good ;)

prowrestler
09-30-09, 11:41 pm
Better still isn't good ;)

it aint good, its 'the best ever"

Psycho77
10-01-09, 6:33 am
i know, i shaved today..i look much better when i shave

lol. workouts looking good, Pro.

prowrestler
10-01-09, 11:01 am
lol. workouts looking good, Pro.

not as good as i look tho ;)
thanks lool

prowrestler
10-01-09, 11:02 am
on top of my training, this happens too

tuesday, wrestling

100 squats/100 pushups/100 situps

wrestling. 3-4 hours.

thursday,wrestling

100 squats,100 pushups,100situps

wrestling. 3-4 hours

krazyassmexican
10-01-09, 11:03 am
too much wrestlin, but i tell you this one day i wanna be like nacho =)

prowrestler
10-01-09, 11:23 am
too much wrestlin, but i tell you this one day i wanna be like nacho =)

ya, the amount of wrestling i do drains me and the time of da... wait night actualy doesnt help either. i finish sometimes after midnight. u take 1 bad bump and itll effect the rest of ur night

Vaze_06
10-01-09, 7:08 pm
not as good as i look tho ;)
thanks lool

what the fuck!? are u hitting on Psycho???!!
u stay the fucking away from my teddy bear!! OK!
lol just kidding

keep itup with everything dan

scals
10-01-09, 8:43 pm
Whacha think of the recent Bret Hart rumors?

prowrestler
10-02-09, 1:39 am
what the fuck!? are u hitting on Psycho???!!
u stay the fucking away from my teddy bear!! OK!
lol just kidding

keep itup with everything dan
no, im tryin to impress him buy upselling my sexyness.
thanks, ill keep everything up for u if thats what ur askin...(ha!)


Whacha think of the recent Bret Hart rumors?

it mad me very happy! i hope its true

prowrestler
10-02-09, 1:44 am
wrestling class today

100 squat and pushups

spot 1, headlock, push into ropes, tackle, drop flat, leap frog, duck clothline, cross body block

spot 2, irish whip to turnbucle reverse, back elbow

spot 3, ^^^^^ but a kick to the stomach

spot 4, ^^^^ after kick, second rope sunset flip (wtf!)

spot 5, irish whip reversal, big boot

spot 6, headlock, push into ropes, tackle, drop flat,drop flat, cross body block, bumper goes to a turnbuckle, irish whip counter into opposite buckle, kick to stomach counter, hope to second rope and sunset flip.

fun times

Mizzarler
10-02-09, 2:19 am
I'm surprised you still train after all that wrestlin man lol. That shit sounds rough.

prowrestler
10-02-09, 11:02 am
I'm surprised you still train after all that wrestlin man lol. That shit sounds rough.

i had a good class, no one fucked up on me and i didnt fuck up. i took a decent shot to the face from sylvain grenier, he booted me lol but it looked good atleast

ya and my back is bloodshot in areas today, lats hurt and im deadliftin and doin lat work. ohhhh yyaaaaaaa!

C.Coronato
10-02-09, 12:02 pm
Now thats a badass workout ahah.

LittleMan55
10-02-09, 12:08 pm
You are a mad man!

Seems like everything is going well.

prowrestler
10-02-09, 12:59 pm
Now thats a badass workout ahah.
oh it was a great time! especialy doin that with a headache lool

You are a mad man!

Seems like everything is going well.

i actualy was more of a dear in headlights, as i was the 1st person to have to do a sunset flip off the second rope lol i was like "um...r u serious...ohh..."

prowrestler
10-02-09, 1:06 pm
so my bodyweight is finaly on the incline again, ive reached the opposite of a plateau. in 2-3 weeks my morning weight is up by 4lbs.thats after my good ol morning dump 2 lol.

i had sunk to like 181 2 months ago. now im 190 again, maybe 1-2lbs heavier. gains are commin every day it seems.food is on track again. its fucking easy for me actually at this point.

my goal that i really would like to reach is 200lbs by november 12th, my birthday. then from there, 5lbs every month. but 200 is that god damn monkey i need to get off my back. last november i was at 198..then i fucked up.

i got deads week 2 mini cycle 1 tonight, takin 320lbs for 24 reps

prowrestler
10-04-09, 12:28 am
bench assistance day. week 2 mini cycle 1 block 1

strict press

barx10,95x6

115x6,6,6,6
easy.


floor cg pin press (same rom as floor press)

barx10,95x10,135x6

160x5,5,5,5,5
easy.


closer grip dips

11,11,11,11,11 total 55.


lying front raise super set with side raises.

20lbsx12/12
20lbsx12/12
20lbsx12/12

great day. did alot of dynamic stuff in between my presses. they work. makes me feel ALIVE!

Vaze_06
10-04-09, 6:02 pm
nice easy session lol. glad u are still alive.. tho if u are training at progym.. and at some point i see.. i might run u over... just so u know.. lol Just-kidding =)

prowrestler
10-04-09, 6:06 pm
nice easy session lol. glad u are still alive.. tho if u are training at progym.. and at some point i see.. i might run u over... just so u know.. lol Just-kidding =)

i dont think ill ever train there, just wrestle there. its waaay to far for me to come on the days i train lool.

im learning drop kicks on tuesday....and i no u only wanna run me over cuz u reallly want my auto graph...so if ur nice, wait in line, u to can get 1 of my auto graphs and avoid a drop kick ;)

Vaze_06
10-04-09, 6:13 pm
i dont think ill ever train there, just wrestle there. its waaay to far for me to come on the days i train lool.

im learning drop kicks on tuesday....and i no u only wanna run me over cuz u reallly want my auto graph...so if ur nice, wait in line, u to can get 1 of my auto graphs and avoid a drop kick ;)

LMAO!!! sure... whatever makes u sleep at night ahah
tho........ wait.......... arent u the guy chasing the strippers of progym???! think u were trying to give your autograph with your number written on it... to bad they are fucking hostile and full of themselves... lolll

prowrestler
10-04-09, 6:14 pm
LMAO!!! sure... whatever makes u sleep at night ahah
tho........ wait.......... arent u the guy chasing the strippers of progym???! think u were trying to give your autograph with your number written on it... to bad they are fucking hostile and full of themselves... lolll

shit, she knows my secrets.....

they understand me....and my needs...

shizz702
10-04-09, 6:14 pm
Nice bro, looking foward to seeing you get that strict press up.

prowrestler
10-04-09, 6:16 pm
Nice bro, looking foward to seeing you get that strict press up.

its light now but dont worry, the weights i use will be climbing very soon.

shizz702
10-04-09, 6:22 pm
its light now but dont worry, the weights i use will be climbing very soon.

What's your goal?

I'm still gunning for 200. I'll max out again sometime after hitting the 5 3 1 for a while.

prowrestler
10-04-09, 6:25 pm
What's your goal?

I'm still gunning for 200. I'll max out again sometime after hitting the 5 3 1 for a while.

my goal is 406 strict. i aim high to be the best. my plan is this though

weeks 1-3 65% increaseing volume weekly. weeek 4 deload
weeks 5-7 75% increaseiing volume weekly. week 8 deload
weeks 9-11 85% increasein volume weekly. week 12 deload
end of block 1.

now i will take 90% of my 1rep max. rep it out to positive, good form failure. and recalculate what my max is. ( weight used x reps, take that x .0333. add that to the weight u used.) then re calculate for block 2

shizz702
10-04-09, 6:56 pm
my goal is 406 strict. i aim high to be the best. my plan is this though

weeks 1-3 65% increaseing volume weekly. weeek 4 deload
weeks 5-7 75% increaseiing volume weekly. week 8 deload
weeks 9-11 85% increasein volume weekly. week 12 deload
end of block 1.

now i will take 90% of my 1rep max. rep it out to positive, good form failure. and recalculate what my max is. ( weight used x reps, take that x .0333. add that to the weight u used.) then re calculate for block 2

check this out for some inspiration: http://www.youtube.com/watch?v=VzjxDJslfqo&feature=PlayList&p=72538D4BFAC779FF&playnext=1&playnext_from=PL&index=30

prowrestler
10-04-09, 7:02 pm
check this out for some inspiration: http://www.youtube.com/watch?v=VzjxDJslfqo&feature=PlayList&p=72538D4BFAC779FF&playnext=1&playnext_from=PL&index=30

why do u think said 406 looool

shizz702
10-04-09, 7:12 pm
why do u think said 406 looool

lol


that must be the world record then eh?

You don't see too many guys moving that kind of weight overhead.

prowrestler
10-04-09, 7:13 pm
lol


that must be the world record then eh?

You don't see too many guys moving that kind of weight overhead.

correction,,, u dont see many guys moving weight over head

shizz702
10-04-09, 7:16 pm
correction,,, u dont see many guys moving weight over head

Good point.

Shame isn't it?

It's funny cause if you read up on weightlifting/bodybuilding history, shoulder injuries were rare back when the press was a competitive lift. Then when the bench press became popularized all of a sudden they became the norm.

prowrestler
10-04-09, 7:20 pm
Good point.

Shame isn't it?

It's funny cause if you read up on weightlifting/bodybuilding history, shoulder injuries were rare back when the press was a competitive lift. Then when the bench press became popularized all of a sudden they became the norm.

its not a shame, im happy, makes me look that much stronger, that much better.

strong shoulders are key to me, and nothing looks cooler then lifting a big ass weight overhead.

plus it aids liftin a chick in the air at a party or "social event", now that is C-O-O-L!

Mizzarler
10-04-09, 7:22 pm
barxmeh

Weighted pullups
2 45'sx 3.453

prowrestler
10-04-09, 7:23 pm
barxmeh

Weighted pullups
2 45'sx 3.453

pussy, i get barx laughable and 2 45's for 4.87 and a cat hair

Mizzarler
10-04-09, 7:25 pm
pussy, i get barx laughable and 2 45's for 4.87 and a cat hair

I'll get there someday. 2 45's x 7.543 is my ultimate goal in life.

scals
10-04-09, 9:15 pm
it mad me very happy! i hope its true

Me too. It would be fuckin solid!

prowrestler
10-06-09, 2:38 am
I'll get there someday. 2 45's x 7.543 is my ultimate goal in life.
aim for the sky

Me too. It would be fuckin solid!

i want the rock as gm ;)

prowrestler
10-06-09, 2:39 am
i squated tonight. no accesory work. just sparring. did some box jumps too.

sparred for a good 30-60 mins

Psycho77
10-06-09, 7:34 am
not as good as i look tho ;)
thanks lool


pics!!!

and send me an autograph for when you become famous, can say I knew you then.

prowrestler
10-06-09, 3:35 pm
pics!!!

and send me an autograph for when you become famous, can say I knew you then.

will do lol. gotta get further down my road though 1st

prowrestler
10-06-09, 3:38 pm
so today is the end of my first mini cycle of block 1. close out with 30 reps on 150lbs. my goal today will be pause reppin all of them.

accesory work will be

low pulley press, dips for 60 reps, bicep pulls and reverse curls superset with wrist curls

prowrestler
10-06-09, 11:41 pm
bench week 3 mini cycle 1 block 1

bench

barxwtv
115x11
135x6

150x6,6,6,6,6
easy. weights felt light as all hell. nice 5 second pause on my last reps. DELOAD TIME!

low pulley chest press

mehxmeh
37.wtvx 12,11,15


bicep pulls

17PR,14,12. total rep pr of 7.

makeshift fat bar reverse curls

100lbsx6,6,6,6

prowrestler
10-07-09, 11:19 am
band shoulder dislocates 3x15

foam roller, 10 rolls per body part

stretching

quads - 3 mins, hams 5 mins, calfs 2 mins, pecs 2 mins, lats 2 mins, inner thigh and hips 2 mins, mid back 2 mins.

mark
10-07-09, 4:29 pm
no need to deload... Just up the percents by 5% and start over using the appropriate number of reps/set and total reps per workout going from low to optimal to high

prowrestler
10-07-09, 4:40 pm
no need to deload... Just up the percents by 5% and start over using the appropriate number of reps/set and total reps per workout going from low to optimal to high

alright, will do. i was going to do a 65%,75%, 85% for this block though. if 5% increase will be better ill stick to that.

mark
10-07-09, 4:57 pm
alright, will do. i was going to do a 65%,75%, 85% for this block though. if 5% increase will be better ill stick to that.

Yes, just bump it up 5% and repeat the process all over again.

Pick as much of the easy to get low hanging fruit as possible before trying to strive for the stuff at the top...

prowrestler
10-07-09, 5:23 pm
Yes, just bump it up 5% and repeat the process all over again.

Pick as much of the easy to get low hanging fruit as possible before trying to strive for the stuff at the top...

when do i deload though? after my 70% mini cycle or after the whole block which would take 9 weeks with no deloads in between mini cycles

Firedrake
10-07-09, 5:38 pm
Interesting pattern of work -- I may have to learn about this "deload" stuff . . . <grin>

prowrestler
10-07-09, 5:40 pm
Interesting pattern of work -- I may have to learn about this "deload" stuff . . . <grin>

u will grow more, and get better looking

mark
10-07-09, 6:21 pm
when do i deload though? after my 70% mini cycle or after the whole block which would take 9 weeks with no deloads in between mini cycles

Yes, deload after the 70%mini cycle...
Then jump up to 80% and work up to 90% over the course of 3 weeks... then at the start of the 4th week, re-test yourself by taking a rep max (a rep max for me is stopping 1-2 reps short of failure) with 90%.

After that, recalc your max, and figure out a periodization plan and give it a try...

Typically 6-8 weeks of total training time total in the lower intensity zones... followed by 3-4 weeks in a higher intensity zone

prowrestler
10-07-09, 6:29 pm
Yes, deload after the 70%mini cycle...
Then jump up to 80% and work up to 90% over the course of 3 weeks... then at the start of the 4th week, re-test yourself by taking a rep max (a rep max for me is stopping 1-2 reps short of failure) with 90%.

After that, recalc your max, and figure out a periodization plan and give it a try...

Typically 6-8 weeks of total training time total in the lower intensity zones... followed by 3-4 weeks in a higher intensity zone

i like it. ill look into my future periodization plan tomorow at work and write up my mini cycle of 80-90% for me power lifts tonight.

PR's here i come

shizz702
10-08-09, 7:52 pm
Nice benching bro, digging the shoulder rehab too, you know I'm a big fan of those dislocations.

prowrestler
10-08-09, 9:28 pm
Nice benching bro, digging the shoulder rehab too, you know I'm a big fan of those dislocations.

i use to do em as a kid for no reason other then it felt cool....who'd think id use them to better my sport performance lol

benchin is only gettin better, i have my entire block wrote out now...its gonna be a fun time

prowrestler
10-09-09, 7:51 pm
deads ...320 for 6 reps and 5 sets....this will suck!

tonight will be fun

Firedrake
10-09-09, 8:37 pm
deads ...320 for 6 reps and 5 sets....this will suck!

tonight will be fun

Sounds like good times to me!

prowrestler
10-10-09, 12:04 am
Sounds like good times to me!

doin deads over 1 rep.....gahhh

prowrestler
10-10-09, 12:13 am
week 3, deadlift night, cycle 1 block 1

deads

155x6
200x6
265x6

320x6,6,6,6,6
god i hate doing deads higher then 1 rep lool. deads + volume = shoot me.


chins for 50 reps

12,12,12,14


fatman pullups feet elevated for 50 reps

25,15,10


fat bar holds for 10 count

115x10 count
165x10 count
185x10 count
230x10 count
230x10 count
230x10 count

........fat bar semi close grip strict press

115x1... (just because i can and was curious lol)

prowrestler
10-10-09, 4:31 pm
i will not be going out anymore with friends ...and if the family bothers asking, them either. im done with peoples crap, my progress matters more.

i would much rather spend time with my grill and blender, in my kitchen, then with friends.

all i care about these days is gaining weight and gettin stronger. untill im 220lbs, goodbye social life.

:) i still see my true friends at wrestlin and at work anyways, despite being popular, i only care for about 3-5 people that i know. these people are always in my life, even when im in solitude.

prowrestler
10-10-09, 8:59 pm
overhead/bench assitance day, week 3, cycle 1 block 1 65%

strict press

barx20,12
95x6
..............
115x6,6,6,6,6
yay! finished. turned fuckin red, i tend to hold my breath alot on these


close grip floor pin press (same rom as floor press)

barx10
95x10
135x10
.........
155x10
155x10
165x12PR


pushdowns on matrix machine

meh x im pumped
more x alot
80% stack x 10
stackx10
80% stack x 10


tri set of rear laterals side laterals and front raises

20lbsx 10/10/10 for 3 sets....ouch

Psycho77
10-11-09, 11:42 am
week 3, deadlift night, cycle 1 block 1

deads

155x6
200x6
265x6

320x6,6,6,6,6
god i hate doing deads higher then 1 rep lool. deads + volume = shoot me.


chins for 50 reps

12,12,12,14


fatman pullups feet elevated for 50 reps

25,15,10


fat bar holds for 10 count

115x10 count
165x10 count
185x10 count
230x10 count
230x10 count
230x10 count

........fat bar semi close grip strict press

115x1... (just because i can and was curious lol)


good god. you should have just done an extra set of deads so you could have just typed 320x6x6 hehehe.

I hear ya about turning red on the strict presses. I think most guys will when you have weight hanging over you like that.

Firedrake
10-11-09, 12:00 pm
i will not be going out anymore with friends ...and if the family bothers asking, them either. im done with peoples crap, my progress matters more.

i would much rather spend time with my grill and blender, in my kitchen, then with friends.

all i care about these days is gaining weight and gettin stronger. untill im 220lbs, goodbye social life.

:) i still see my true friends at wrestlin and at work anyways, despite being popular, i only care for about 3-5 people that i know. these people are always in my life, even when im in solitude.

You're putting in some great work -- both the workouts on either side of this entry are solid, serious work, despite your disdain for "volume" (Volume? You want VOLUME? Harrumph! Try Rage's 50-rep leg presses or 20 rep benches or 50/40/30 Leg Extensions, or 20-rep shrugs or 20-rep rack deads . . . calling 6 reps volume . . . what're these kids thinking? . . . grumble grumble . . . get offa my lawn . . .<grin>). You're doin' the job.

I think, however, you may be failing to make the distinction between "friends", who are the ones you're calling "true friends" and acquaintances, who cannot or will not accept who and what you are and are becoming. Social lives are for those who don't have anything better to do. During the week, I certainly don't have one. I get up before 5, go to the gym, go to work, go home, get ready for the next day, and veg out. If I'm LUCKY, I get to see a TV show I like, or (gasp!) go do some shopping or even maybe read a book.

Friday night, my housemates wanted to go out to dinner to celebrate a new job. I couldn't be there till 8, because I got off at 6, had a 45-minute drive home, then time in the tanning bed for these pictures being taken this week for the Iron Contest, and practiced my posing. By the time I got cleaned up and all, it was 8:30 before we got to the restaurant.

The question is: Is all this worth it? Well, to you, it certainly appears to be. You have a goal: 220 (I won't tell you the last time I saw 220 <grin>. You'd be pissed). Then, focus on what you need to do to get there. Your "true friends" will both understand and be there when you have time for them. You sureashell don't need drama brought by people who're just looking for attention.

Get The Work Done!

prowrestler
10-11-09, 1:09 pm
good god. you should have just done an extra set of deads so you could have just typed 320x6x6 hehehe.

I hear ya about turning red on the strict presses. I think most guys will when you have weight hanging over you like that.

i turn extra red loool, devilish

prowrestler
10-11-09, 1:14 pm
You're putting in some great work -- both the workouts on either side of this entry are solid, serious work, despite your disdain for "volume" (Volume? You want VOLUME? Harrumph! Try Rage's 50-rep leg presses or 20 rep benches or 50/40/30 Leg Extensions, or 20-rep shrugs or 20-rep rack deads . . . calling 6 reps volume . . . what're these kids thinking? . . . grumble grumble . . . get offa my lawn . . .<grin>). You're doin' the job.

I think, however, you may be failing to make the distinction between "friends", who are the ones you're calling "true friends" and acquaintances, who cannot or will not accept who and what you are and are becoming. Social lives are for those who don't have anything better to do. During the week, I certainly don't have one. I get up before 5, go to the gym, go to work, go home, get ready for the next day, and veg out. If I'm LUCKY, I get to see a TV show I like, or (gasp!) go do some shopping or even maybe read a book.

Friday night, my housemates wanted to go out to dinner to celebrate a new job. I couldn't be there till 8, because I got off at 6, had a 45-minute drive home, then time in the tanning bed for these pictures being taken this week for the Iron Contest, and practiced my posing. By the time I got cleaned up and all, it was 8:30 before we got to the restaurant.

The question is: Is all this worth it? Well, to you, it certainly appears to be. You have a goal: 220 (I won't tell you the last time I saw 220 <grin>. You'd be pissed). Then, focus on what you need to do to get there. Your "true friends" will both understand and be there when you have time for them. You sureashell don't need drama brought by people who're just looking for attention.

Get The Work Done!

deads over 1 rep is volume work to me lmao

ya i realised this year who my real friends are. i know so many people and a good part of them simply can not udnerstand the life style i live. being a pro wrestler and lifter really drains your time and body.

in the end of the day, those who share my passion and life are my true friends. all the guys i call real friends train and wrestle. its funny how that worked out. we spend time with each other at work and in the ring, the gym and we sometimes find time late at night when we are off to hang out. all i know is i am not settin foot anywehre that is not near food

BubbyLight
10-12-09, 7:35 am
You're putting in some great work -- both the workouts on either side of this entry are solid, serious work, despite your disdain for "volume" (Volume? You want VOLUME? Harrumph! Try Rage's 50-rep leg presses or 20 rep benches or 50/40/30 Leg Extensions, or 20-rep shrugs or 20-rep rack deads . . . calling 6 reps volume . . . what're these kids thinking? . . . grumble grumble . . . get offa my lawn . . .<grin>). You're doin' the job.

I think, however, you may be failing to make the distinction between "friends", who are the ones you're calling "true friends" and acquaintances, who cannot or will not accept who and what you are and are becoming. Social lives are for those who don't have anything better to do. During the week, I certainly don't have one. I get up before 5, go to the gym, go to work, go home, get ready for the next day, and veg out. If I'm LUCKY, I get to see a TV show I like, or (gasp!) go do some shopping or even maybe read a book.

Friday night, my housemates wanted to go out to dinner to celebrate a new job. I couldn't be there till 8, because I got off at 6, had a 45-minute drive home, then time in the tanning bed for these pictures being taken this week for the Iron Contest, and practiced my posing. By the time I got cleaned up and all, it was 8:30 before we got to the restaurant.

The question is: Is all this worth it? Well, to you, it certainly appears to be. You have a goal: 220 (I won't tell you the last time I saw 220 <grin>. You'd be pissed). Then, focus on what you need to do to get there. Your "true friends" will both understand and be there when you have time for them. You sureashell don't need drama brought by people who're just looking for attention.

Get The Work Done!

very well put

Mizzarler
10-12-09, 12:24 pm
LOL Sigged!

IRBS
10-12-09, 12:32 pm
Good work pro. Remember that you have to have balance in life. Just keep that in mind no matter what you choose.

prowrestler
10-12-09, 2:44 pm
very well put
agreed

LOL Sigged!
yay!

Good work pro. Remember that you have to have balance in life. Just keep that in mind no matter what you choose.
i think part of balance is giving certain things the right amount of attention they deserve, ive learned my body recently and found out if i miss a single day of good eating, i loose all hope of weight gain. BUT, if i dont miss meals, i gain pretty good. i still will see the people that matter to me though, just pack make sure to get the food in me 1st lol

Themostocles
10-13-09, 2:04 am
Good work pro. Remember that you have to have balance in life. Just keep that in mind no matter what you choose.

x2. Im a father and a friend to many people, but I still get it done. ITs a hell of a juggling act sometimes though lol, and Ive dropped the ball several times

prowrestler
10-13-09, 2:18 am
squat day, week 3, mini cycle 1,65% block 1

squat

barx10
135x5 (ya...5,...i no lmao)
ponder what to put on the barx15 seconds

240x6,6,6,6,6.
240, you are my bitch.
besides my bench, this was my easyest lift this cycle.


1 leg medium box squat

3x10 for a total of 30, next week 35.


hypers for 100 reps

35,25,40.


barbell glute bridge

135x10
185x10
250x5
these are fucking awsome.


planks

60seconds
35 seconds
35 seconds

great day

Themostocles
10-13-09, 2:21 am
Hows the hammie feeling with all that work?

prowrestler
10-13-09, 2:21 am
x2. Im a father and a friend to many people, but I still get it done. ITs a hell of a juggling act sometimes though lol, and Ive dropped the ball several times

im only gonna be jugglin with the people that are worth it. right now though, i need time for myself mainly. once im 220 and squat 400+ and dead 550 + im gonna be a happy guy again

prowrestler
10-13-09, 2:22 am
Hows the hammie feeling with all that work?

after my squats i could feel some...well discomfort you can call it but nothing in the way of pain.

the bb bridges really made it feel great though

LittleMan55
10-13-09, 8:37 am
Some solid ass work going on in here pro!

prowrestler
10-14-09, 12:43 am
Some solid ass work going on in here pro!

thanks man

prowrestler
10-14-09, 12:47 am
bench, week 1 mini cycle 2, block 1

bench

barx10
95x6
135x6

160x6,6
5 second pause on last reps. easy.


dips

12,12,12,12,12 for 60.


low matrix pulley cable fly

17x10
23x10
27x10,10,10
32x10


bicep pulls

26PR,17,17
26 is a 9 rep pr....sick


fat bar reverse curls

105x6,6,6,6 PR
stickin 2 105 next week for 8 though

Themostocles
10-14-09, 1:36 am
Nice PRs slacker

IRBS
10-14-09, 8:58 am
Good work Pro. What program are you doing?

prowrestler
10-14-09, 10:30 am
Nice PRs slacker

slacker huh.......i see how it is...

prowrestler
10-14-09, 10:37 am
Good work Pro. What program are you doing?

im followin prilepins chart, i have squat day and lower accesory on mondays, bench and chest/ arm flexor accesory on tuesdays, deadlift and upper back/grip work on fridays and OH press/ bench accesory on saturdays.

in the first part of a block i stay at the same %s for 3 weeks and just go from the low to optimum to high threshold reps per workout. in the last 3 weeks i gradualy build from 80%-90%. after that week i have a test week where i take 90% of my 1rm and rep it to 1 shy of failure, recalc my new maxes and start over.

marks guidin my training

IRBS
10-14-09, 10:51 am
im followin prilepins chart, i have squat day and lower accesory on mondays, bench and chest/ arm flexor accesory on tuesdays, deadlift and upper back/grip work on fridays and OH press/ bench accesory on saturdays.

in the first part of a block i stay at the same %s for 3 weeks and just go from the low to optimum to high threshold reps per workout. in the last 3 weeks i gradualy build from 80%-90%. after that week i have a test week where i take 90% of my 1rm and rep it to 1 shy of failure, recalc my new maxes and start over.

marks guidin my training


Nice, thats kind of what I thought, just wanted to ask. You are in good hands, just dont send mark any racy pics, he will do naughty things to them, LOL.

prowrestler
10-14-09, 11:17 am
Nice, thats kind of what I thought, just wanted to ask. You are in good hands, just dont send mark any racy pics, he will do naughty things to them, LOL.

i was gonna ask his opinion on my new wrestling tights....

Psycho77
10-14-09, 1:10 pm
Nice PRs slacker

x2 hehe

wrestling tights huh.

prowrestler
10-14-09, 3:51 pm
x2 hehe

wrestling tights huh.

"half" tights, even skimpyer!

prowrestler
10-14-09, 4:34 pm
my meals are never closer then 3 hours anymore besides post workout. im tryin to slow my metabolism, not increase it.

i feel protein has become over rated. get your gram.5 and your set IMO. carbs n fat are way easier to eat and are real energy sources

I DO NOT USE SUPPLEMENTS. and ya, im the guy who does not need to pay for supplements either. i work in a supplement shop. i do use whey and a gainer but thats basicaly food, made into powder.

i wrestle 6-8 hours a week, split into 2 days.

people who think the hormone release(mainly hgh) from compound lifts, like the big 3, is the reason you get jacked, are fuckin stupid and need to read up on hormones and hypertrophy.

matt kroc, jim wendler and captain kirk are my favorite PLers. dave tate for his information though, and louie...can never deny them. love readin their shit.

i wish i started in a strength style program when i first started training.

i had to get injured a shitload, start back from ground zero in order to finally train right. i call it the learning phase. finally i think i am figurin out what works and doesnt and how to program training. programmin is key to results.

i loose weight on 4000 cals a day.....i no lol

i tend to be very contraversial....cuz i like it

im not even famous yet, and im already a role model to some people, i find it weird but i take it as a compliment sometimes.

i love overhead pressing.

i wish i could be a bench specialist.....thanks stupid pecsicles...

Psycho77
10-14-09, 9:58 pm
"half" tights, even skimpyer!


is that like "short" shorts?

prowrestler
10-14-09, 10:14 pm
is that like "short" shorts?

tight short shorts...

Psycho77
10-14-09, 10:37 pm
tight short shorts...

nice! lol

shizz702
10-14-09, 10:39 pm
Proski get it done brotha!

How's the diet and training going?

prowrestler
10-14-09, 10:42 pm
Proski get it done brotha!

How's the diet and training going?

first off if u wanna laugh go to the trainin section "anyone brave enough to try this on leg day" or wtv thread....

diet and training is great man, diets been junky recently but wtv. trainin is on track, no slowin down and some good prs

J A Y
10-15-09, 11:42 am
first off if u wanna laugh go to the trainin section "anyone brave enough to try this on leg day" or wtv thread....

diet and training is great man, diets been junky recently but wtv. trainin is on track, no slowin down and some good prs

good to hear, crossed paths many times recently in many different threads! about time i checked yours out i thought...

keep it up pro! good stuff

prowrestler
10-15-09, 11:46 am
good to hear, crossed paths many times recently in many different threads! about time i checked yours out i thought...

keep it up pro! good stuff

thanks dude, always welcome to a new guy in here

Mizzarler
10-15-09, 12:49 pm
i love overhead pressing.


Atta boy lol.

prowrestler
10-15-09, 2:03 pm
Atta boy lol.

hahaha mhmmm

boar
10-15-09, 7:09 pm
my meals are never closer then 3 hours anymore besides post workout. im tryin to slow my metabolism, not increase it.

i feel protein has become over rated. get your gram.5 and your set IMO. carbs n fat are way easier to eat and are real energy sources

I DO NOT USE SUPPLEMENTS. and ya, im the guy who does not need to pay for supplements either. i work in a supplement shop. i do use whey and a gainer but thats basicaly food, made into powder.

i wrestle 6-8 hours a week, split into 2 days.

people who think the hormone release(mainly hgh) from compound lifts, like the big 3, is the reason you get jacked, are fuckin stupid and need to read up on hormones and hypertrophy.

matt kroc, jim wendler and captain kirk are my favorite PLers. dave tate for his information though, and louie...can never deny them. love readin their shit.

i wish i started in a strength style program when i first started training.

i had to get injured a shitload, start back from ground zero in order to finally train right. i call it the learning phase. finally i think i am figurin out what works and doesnt and how to program training. programmin is key to results.

i loose weight on 4000 cals a day.....i no lol

i tend to be very contraversial....cuz i like it

im not even famous yet, and im already a role model to some people, i find it weird but i take it as a compliment sometimes.

i love overhead pressing.

i wish i could be a bench specialist.....thanks stupid pecsicles...

Good stuff but I thought this was specifically a training thread. nah just bustin balls kid. Dont worry dan I dont look up to you yet get over yourself. Its ill that carlos converted you to elitefts and yah my favorite plftr is the kroc.

If you see the name matt rhodes on elitefts ignore his log. he is a has been. I trained with him back in 07 and he was squatting in the 900's but was barely hitting depth. still thats good but now he can barely squat because he was retarded and did not take care of his body.

If you look up odd lifts on elitefts cj murphy will come up. that was my gym up in mass for the past 3 summers. So yah I have lifted with the best of them poundstone, rhodes, billy mimnaugh, vinny dizenzo (read his log), T.T Rob McCray, many more from the CT crew. And now I have a sponsor so I am kind of a big deal. Nah I m not going to let it get to my head.

So yea I just rambled on in your thread what are you going to do about it????

Oh and by the way you need to up the weight in your cycles. start moving some heavy shit pro!

prowrestler
10-16-09, 1:07 pm
Good stuff but I thought this was specifically a training thread. nah just bustin balls kid. Dont worry dan I dont look up to you yet get over yourself. Its ill that carlos converted you to elitefts and yah my favorite plftr is the kroc.

If you see the name matt rhodes on elitefts ignore his log. he is a has been. I trained with him back in 07 and he was squatting in the 900's but was barely hitting depth. still thats good but now he can barely squat because he was retarded and did not take care of his body.

If you look up odd lifts on elitefts cj murphy will come up. that was my gym up in mass for the past 3 summers. So yah I have lifted with the best of them poundstone, rhodes, billy mimnaugh, vinny dizenzo (read his log), T.T Rob McCray, many more from the CT crew. And now I have a sponsor so I am kind of a big deal. Nah I m not going to let it get to my head.

So yea I just rambled on in your thread what are you going to do about it????

Oh and by the way you need to up the weight in your cycles. start moving some heavy shit pro!

fuck you trained with dizenzo! i love that guy lol

im gonna let the cycle take its course, its easy for me now but shit picks up soon. the future blocks weights all depend on me and how good i do on my test week at the end of this block. im gonna try and milk everything i can outta the next 7-8 weeks possible.

Aggression
10-16-09, 4:07 pm
What's going on up in this thread?!! It's been a minute since I've wandered around in here. How's is going, Pro? niCe rant btw.

J A Y
10-16-09, 6:04 pm
kill those deadlifts pro and try to be positive with the over 1 rep stuff haha! i can understand the hatred towards multiple reps tho..

im exactly the same however i hate more than 1 rep on bench press!!!

prowrestler
10-16-09, 6:05 pm
What's going on up in this thread?!! It's been a minute since I've wandered around in here. How's is going, Pro? niCe rant btw.

meh, training very PL orientated now. i wanna enter a meet in about a year from now. training for that mainly and of course....to get jacked!

i tend to have nice rants at times lmao

prowrestler
10-16-09, 6:07 pm
kill those deadlifts pro and try to be positive with the over 1 rep stuff haha! i can understand the hatred towards multiple reps tho..

im exactly the same however i hate more than 1 rep on bench press!!!

no way lol, bench is the ez one for me to do multy reps on. i love it lol. squats are alright, overhead is ok aslong as my wrists dont ache, deads tho.....fuck :(

thankfully i got only 2 work sets of deads 2night

J A Y
10-16-09, 6:13 pm
no way lol, bench is the ez one for me to do multy reps on. i love it lol. squats are alright, overhead is ok aslong as my wrists dont ache, deads tho.....fuck :(

thankfully i got only 2 work sets of deads 2night

haha what are those 2 sets calling for then? im guessing its breaking you into your training before anything gets really heavy?

like how your looking to compete too! is a good goal to work towards

prowrestler
10-16-09, 6:15 pm
haha what are those 2 sets calling for then? im guessing its breaking you into your training before anything gets really heavy?

like how your looking to compete too! is a good goal to work towards

this week is 12 total reps with 70%. i can do sets between 3-6. i choose 2 sets of 6 reps. next week is 3 sets of 6 then the following is 4 sets of 6. i am usin 345lbs (495 x .70)

J A Y
10-16-09, 6:21 pm
this week is 12 total reps with 70%. i can do sets between 3-6. i choose 2 sets of 6 reps. next week is 3 sets of 6 then the following is 4 sets of 6. i am usin 345lbs (495 x .70)

ahhh i see.. good plan!

and thats a good max to work with... almost 500lbs.. nice! how old are you ?

prowrestler
10-16-09, 6:25 pm
ahhh i see.. good plan!

and thats a good max to work with... almost 500lbs.. nice! how old are you ?

i use prilepins chart (and i never spell that right)

im turnin 19 in november

J A Y
10-16-09, 6:27 pm
i use prilepins chart (and i never spell that right)

im turnin 19 in november

damn.. another stong dude my age.. what do they put in you guys water over there haha!?

and yeahh i remember you were asking mark questions about it same time as i was!!

Firedrake
10-16-09, 6:28 pm
19???? Now I'm feeling REALLY old!

prowrestler
10-16-09, 6:30 pm
damn.. another stong dude my age.. what do they put in you guys water over there haha!?

and yeahh i remember you were asking mark questions about it same time as i was!!

so ur 18 ill guess? hahah

in are water we have polar bear hgh