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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
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
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¤t=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
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
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!
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
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!
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
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.
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
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
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!
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 ;)
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.
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.
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.
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
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!
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
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
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
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
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.
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
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)
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
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