View Full Version : sXeWarrior's Pro Wrestling Journey
braves561
11-15-09, 2:09 pm
Welcome to my journal! I have had many journals on this site, but they have all been deleted due to a site error. I am currently 22 years old, 190 lbs. 5'9, and 12% BF. You can see what I look like by clicking my name because my avatar is not showing up, also due to site error. I have been training with weights seriously since the Fall of 2006. I used to be a big drunk all through high school and my first year of college. Since that first year of college when I got Mononucleosis, I decided to change my life around. I am a Straight Edger which means I do not drink alcohol or smoke or do drugs. I am 100% clean.
I was having a bit of trouble passing through plateaus, so I decided to enlist the help of one Layne Norton. I am using a program that he gave to me to use to get me in ring shape for Pro Wrestling. I would also like to thank Spot_Skater for helping me out with my macros. I plan on entering Professional Wrestling school within the next year or so. Money is tight and I am in college right now as well. I have been a fan of wrestling since birth and have decided to give it a shot as I feel I am destined to wrestle. This journal will log all of my progress including pictures, diet, training, etc. Sit back and enjoy the ride! Subscribe if you like it!
Current 5 RM's
Barbell Bench: 185 lbs.
Dumbbell Bench: 85's
Squat: 365
Deadlift: 315
Dumbbell Military: 70's
Pendlay Row: 185
Let's get this show on the ROAD!!!
braves561
11-15-09, 2:09 pm
Tuesday
November 3, 2009
Back/Shoulders Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Seated Dumbbell Military 65% of 10RM
40's x 10
40's x 10
40's x 10
Dumbbell Side Laterals
35's x 10
40's x 10
40's x 10
45's x 8
Cable Laterals
20's x 12
30's x 10
50's x 4
30's x 10
Bent Over Dumbbell Laterals
25's x 12
30's x 11
35's x 10
Pendlay Row 65% of 10RM
105 lbs. x 10
105 lbs. x 10
105 lbs. x 10
Dumbbell Row
*Each arm done separately.*
100's x 11
100's x 11
Seated Cable Row
125 lbs. x 11
160 lbs. x 10
Pull-Ups
BW x 12
BW x 12
Lat Pulldowns
120 lbs. x 10
144 lbs. x 10
Bodyweight Hang
60 seconds
Seated Calf Raises
45 lbs. x 20
90 lbs. x 20
90 lbs. x 15
90 lbs. x 12
90 lbs. x 12
90 lbs. x 12
90 lbs. x 12
braves561
11-15-09, 2:10 pm
Wednesday
November 4, 2009
Legs Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Deadlifts 65% of 10RM
165 lbs. x 10
165 lbs. x 10
165 lbs. x 10
Nautilus Leg Press
250 lbs. x 12
330 lbs. x 12
410 lbs. (stack) x 12
410 lbs. (stack) x 12
Leg Extension
200 lbs. x 15
320 lbs. (stack) x 12
320 lbs. (stack) x 10
320 lbs. (stack) x 12
Barbell Lunges
95 lbs. x 10
Good Mornings 65% of 10RM
45 lbs. x 10 WARM-UP
100 lbs. x 10
100 lbs. x 10
100 lbs. x 10
Leg Curl
100 lbs. x 15
120 lbs. x 12
150 lbs. x 10
180 lbs. x 10 *PR*
Standing Calf Raises
135 lbs. x 12
225 lbs. x 12
315 lbs. x 12
315 lbs. x 12
315 lbs. x 10
225 lbs. x 12
braves561
11-15-09, 2:10 pm
Friday
November 6, 2009
Chest/Arms Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Dumbbell Bench Press 65% of 10RM
45's x 10
45's x 10
45's x 10
Chest Press Machine
90 lbs. x 15
135 lbs. x 10
180 lbs. x 10
Dumbbell Fly
55's x 12
55's x 12
60's x 10 *REP PR*
Weighted Stretch
40's x 60 seconds
Dumbbell Curl
35's x 10
45's x 6
40's x 7
40's x 7
Cable Curl
90 lbs. x 12
100 lbs. x 11
120 lbs. x 10
130 lbs. x 9
Skullcrushers
65 lbs. x 10
85 lbs. x 6
85 lbs. x 6
65 lbs. x 10
Cable Pressdowns
90 lbs. x 12
120 lbs. x 12
150 lbs. x 10
170 lbs. x 10
Cable Crunch
100 lbs. x 15
160 lbs. x 10
160 lbs. x 10
Cable Cross Crunches
100 lbs. x 10 *Each side.*
Seated Calf Raises
90 lbs. x 12
90 lbs. x 12
135 lbs. x 12
135 lbs. x 12
NOTES: Since I took yesterday off when I should have done this workout, tomorrow's workout will be interesting. It is Upper Body Power at 90%. Hopefully I'll recover well enough to put up great numbers!
braves561
11-15-09, 2:10 pm
Saturday
November 7, 2009
Upper Body Power
Macros
75g FAT
325g CARBS
275g PROTEIN
Dumbbell Bench Press 90% of 5RM
45's x 10 WARM-UP
75's x 5
75's x 5
75's x 5
Pendlay Row 90% of 5RM
135 lbs. x 5 WARM-UP
165 lbs. x 5
165 lbs. x 5
165 lbs. x 5
Seated Dumbbell Military Press 90% of 5RM
45's x 10 WARM-UP
60's x 5
60's x 5
60's x 5
Lat Pulldowns
90 lbs. x 10
140 lbs. x 8
140 lbs. x 8
160 lbs. x 8
Dumbbell Fly
45's x 10
50's x 10
50's x 10
Dumbbell Lateral Raises
25's x 10
35's x 10
40's x 10
40's x 7
EZ Bar Curl
*Went super light because I did biceps last night.*
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8
Cable Pressdowns
90 lbs. x 10
150 lbs. x 10
175 lbs. x 8
175 lbs. x 8
Nautilus Ab Crunch Machine
90 lbs. x 15
120 lbs. x 10
150 lbs. x 10
Old Standing Calf Raise Machine
*Never used it before. It's a really old machine that you strap the weight around your waist and stand on an elevated step. Pretty cool.*
200 lbs. x 12
200 lbs. x 12
200 lbs. x 12
*Then I decided to randomly throw in some Leg Extensions even thought I am doing Lower Body Power tomorrow.*
Leg Extensions
240 lbs. x 12
240 lbs. x 12
240 lbs. x 12
NOTES: Tomorrow is Lower Body Power day. I was very satisfied with my numbers today in the gym.
braves561
11-15-09, 2:10 pm
Sunday
November 8, 2009
OFF
Macros
75g FAT
325g CARBS
275g PROTEIN
Off day from the weights to recover. Felt really sore in the morning. Went to the driving range and hit a couple buckets of golf balls though.
braves561
11-15-09, 2:11 pm
Tuesday
November 10, 2009
Lower Body Power
Macros
75g FAT
325g CARBS
275g PROTEIN
Weight
189 lbs. [-1 in One Week]
Cardio
About one mile walk to the gym and one mile walk back.
Deadlifts 90% of 5RM
135 lbs. x 5 WARM-UP
225 lbs. x 4 WARM-UP
285 lbs. x 5
285 lbs. x 5
285 lbs. x 5
Leg Extensions
135 lbs. x 12
255 lbs. (stack) x 10
255 lbs. (stack) x 10
255 lbs. (stack) x 8
Good Mornings 90% of 5RM
45 lbs. x 5 WARM-UP
135 lbs. x 5 WARM-UP
160 lbs. x 5
160 lbs. x 5
160 lbs. x 5
Standing Calf Raises
135 lbs. x 12
225 lbs. x 8
325 lbs. x 8
325 lbs. x 8
325 lbs. x 8
Seated Calf Raises
90 lbs. x 10
90 lbs. x 10
135 lbs. x 8
135 lbs. x 8
Crunches
25
25
Leg Raises
20
20
NOTES: Down 1 lb. in a week. right on track. Good numbers today. Tomorrow is Back/Shoulders Hyper.
braves561
11-15-09, 2:11 pm
Wednesday
November 11, 2009
Back/Shoulders Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Cardio
Played basketball then did 10 minutes of HIIT.
Seated Dumbbell Military 65% of 10RM
40's x 10
40's x 10
40's x 10
Dumbbell Side Laterals
30's x 12
40's x 10
40's x 10
45's x 10
Cable Laterals
30 lbs. x 12
40 lbs. x 13
50 lbs. x 15
Bent Over Dumbbell Laterals
25's x 12
35's x 12
35's x 12
Pendlay Row 65% of 10RM
105 lbs. x 10
105 lbs. x 10
105 lbs. x 10
Dumbbell Row
100's x 12
100's x 12
Seated Cable Row
150 lbs. x 11
195 lbs. x 12
205 lbs. x 12
205 lbs. x 12
Pull-Ups
BW x 12
BW x 12
Lat Pulldowns
90 lbs. x 12
140 lbs. x 12
160 lbs. x 10
Bodyweight Hang
60 seconds
Weighted Dips
*Decided to do these since I won't be at this gym on my Chest/Arms Hypertrophy day.*
BW + 45 lbs. x 12
BW + 45 lbs. x 12
BW + 45 lbs. x 12
NOTES: Tomorrow is Legs Hypertrophy. can't wait!
braves561
11-15-09, 2:12 pm
Friday
November 13, 2009
Legs Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Deadlifts 65% of 10RM
165 lbs. x 10
165 lbs. x 10
165 lbs. x 10
Hack Squat
1 plate per side x 12
2 plates per side x 12
3 plates per side x 12
3 plates per side x 8
Leg Extension
150 lbs. x 12
255 lbs. x 12
255 lbs. x 12
Barbell Lunges
135 lbs. x 10 per leg
Good Mornings 65% of 10RM
45 lbs. x 10 WARM-UP
100 lbs. x 10
100 lbs. x 10
100 lbs. x 10
Leg Curl
135 lbs. x 12
160 lbs. x 10
195 lbs. x 10 *PR*
Standing Calf Raises
135 lbs. x 12
315 lbs. x 10
315 lbs. x 10
315 lbs. x 10
315 lbs. x 10
Seated Calf Raises
135 lbs. x 10
135 lbs. x 12
135 lbs. x 12
NOTES:Tomorrow is Chest/Arms Hyper. I feel sore as garbage now.
Didn't know this was you, it's poopoo333 from bb.com
braves561
11-15-09, 2:17 pm
Saturday
November 14, 2009
Chest/Arms Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Dumbbell Bench Press 65% of 10RM
45's x 10
45's x 10
45's x 10
Dumbbell Fly
45's x 12
55's x 12
55's x 12
Weighted Stretch
45's x 60 seconds
Dumbbell Curl
40's x 8
40's x 10
40's x 10
Cable Curl
90 lbs. x 12
110 lbs. x 10
140 lbs. x 10 *PR*
140 lbs. x 8
Skullcrushers
65 lbs. x 10
85 lbs. x 10
85 lbs. x 9
85 lbs. x 6
Cable Pressdowns
90 lbs. x 15
150 lbs. x 12
175 lbs. x 10
175 lbs. x 8
150 lbs. x 6
Nautilus Ab Crunch Machines
90 lbs. x 12
120 lbs. x 12
120 lbs. x 12
120 lbs. x 12
NOTES: Day off tomorrow. (Sunday) Upper Body Power on Monday!
braves561
11-15-09, 2:18 pm
Didn't know this was you, it's poopoo333 from bb.com
haha what's up man? It seems like more and more people are posting on here that post on BB.com.
I got a 2 year ban from BB lol
haha what's up man? It seems like more and more people are posting on here that post on BB.com.
I got a 2 year ban from BB lol
LOL, why?
braves561
11-15-09, 2:21 pm
LOL, why?
that idiot Arlecchino thought I was harassing the WWE Section, which I normally post in and I'm cool with most people there. He saw I had 6 previous bans so he banned me for 2 years.
braves561
11-16-09, 9:59 pm
Took Sunday and Monday (Today) off to recover. I was feeling really really sore.
braves561
11-18-09, 4:10 pm
Wednesday
November 18, 2009
Upper Body Power
Macros
75g FAT
325g CARBS
275g PROTEIN
Dumbbell Bench Press 70% of 5RM
45's x 10 WARM-UP
55's x 5
55's x 5
55's x 5
55's x 5
55's x 5
Pendlay Row 70% of 5RM
45 lbs. x 10
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
Seated Dumbbell Military Press 70% of 5RM
45's x 5
45's x 5
45's x 5
45's x 5
45's x 5
Lat Pulldowns
90 lbs. x 10
140 lbs. x 9
160 lbs. x 8
160 lbs. x 8
Dumbbell Fly
45's x 10
55's x 10
55's x 10
Dumbbell Lateral Raises
40's x 8
40's x 9
45's x 8
45's x 8
Dumbbell Curl
40's x 8
45's x 8
45's x 5
Cable Pressdowns
90 lbs. x 10
150 lbs. x 10
175 lbs. x 9
174 lbs. x 8
Nautilus Ab Crunch Machine
90 lbs. x 15
120 lbs. x 10
150 lbs. x 10
braves561
11-19-09, 11:21 pm
Thursday
November 19, 2009
Lower Body Power
Macros
75g FAT
325g CARBS
275g PROTEIN
Weight
188 lbs. [-2 in Two Weeks]
Squat 70% of 5RM
135 lbs. x 10 WARM-UP
225 lbs. x 5 WARM-UP
255 lbs. x 5
255 lbs. x 5
255 lbs. x 5
255 lbs. x 5
Leg Extensions
135 lbs. x 12 WARM-UP
255 lbs. x 12
255 lbs. x 10
255 lbs. x 10
Good Mornings 70% of 5RM
45 lbs. x 10 WARM-UP
125 lbs. x 5
125 lbs. x 5
125 lbs. x 5
125 lbs. x 5
Standing Calf Raises
225 lbs. x 10
315 lbs. x 8
335 lbs. x 8
335 lbs. x 8
Seated Calf Raises
90 lbs. x 12
135 lbs. x 12
160 lbs. x 10
160 lbs. x 10
Cable Rope Crunches
100 lbs. x 15
170 lbs. x 12
170 lbs. x 12
Cable Cross Rope Crunches
100 lbs. x 12 (each side)
140 lbs. x 10 (each side)
140 lbs. x 10 (each side)
NOTES: Great workout ! HIIT + a little bit of ab work tomorrow.
The reason no pictures show up is not because of a site error, it's because avatars are not allowed here. The guys who do have them have earned them.
Good luck.
braves561
11-20-09, 11:46 am
The reason no pictures show up is not because of a site error, it's because avatars are not allowed here. The guys who do have them have earned them.
Good luck.
Sorry, I copied that intro from my journal on another site.
braves561
11-20-09, 4:09 pm
Friday
November 20, 2009
OFF
Macros
75g FAT
325g CARBS
275g PROTEIN
Off day from lifting. I did get in a tiny bit of ab work. My core was still a little sore from last night.
Ab Crunches
40
25
Leg Lifts
20
20
Back/Shoulders Hypertrophy is tomorrow with HIIT right after. Can't wait!
braves561
11-22-09, 12:45 am
Saturday
November 21, 2009
Back/Shoulders Hypertrophy
Macros
100g FAT
285g CARBS
200g PROTEIN
Cardio
10 Minute walk at end of workout.
Seated Dumbbell Military 65% of 10RM
40's x 10
40's x 10
40's x 10
Dumbbell Side Laterals
35's x 10
40's x 10
40's x 10
45's x 10
Cable Laterals
30 lbs. x 14
40 lbs. x 12
60 lbs. x 7
40 lbs. x 8
Bent Over Dumbbell Laterals
30's x 10
30's x 12
40's x 12
Pendlay Row 65% of 10RM
105 lbs. x 10
105 lbs. x 10
105 lbs. x 10
Dumbbell Row
100's x 12
55's x 12 *Left shoulder felt weird after first set so I lowered the weight.*
Seated Cable Row
150 lbs. x 12
200 lbs. x 12
220 lbs. x 12 *PR*
220 lbs. x 12 :)
Pull-Ups
BW x 12
BW x 14
Lat Pulldowns
90 lbs. x 10
150 lbs. x 10
150 lbs. x 10
Bodyweight Hang
60 seconds
Hanging Leg Raises
12
12
NOTES: Tomorrow is Legs Hypertrophy. I may do one of my HIIT sessions right after as well.
braves561
11-23-09, 4:51 pm
Monday
November 23, 2009
Legs Hypertrophy and Chest/Arms Hypertrophy
Macros
75g FAT
325g CARBS
275g PROTEIN
Cardio
30 minutes of basketball
Squat 65% of 10RM
135 lbs. x 10 WARM-UP
205 lbs. x 10
205 lbs. x 10
205 lbs. x 10
Nautilus Leg Press
250 lbs. x 12
410 lbs. (stack) x 12
410 lbs. (stack) x 12
Leg Extension
250 lbs. x 12
320 lbs. (stack) x 12
320 lbs. (stack) x 12
Barbell Lunges
45 lbs. x 12
Good Mornings 65% of 10RM
45 lbs. x 10 WARM-UP
105 lbs. x 10
105 lbs. x 10
105 lbs. x 10
Leg Curl
120 lbs. x 12
150 lbs. x 10
180 lbs. x 10
Standing Calf Raises
135 lbs. x 12
225 lbs. x 12
335 lbs. x 12
335 lbs. x 12
225 lbs. x 12
Dumbbell Bench Press 65% of 10RM
45's x 10
45's x 10
45's x 10
Weighted Dips
BW + 45 lbs. x 10
BW + 45 lbs. x 10
BW + 45 lbs. x 10
Dumbbell Fly
45's x 12
55's x 12
55's x 12
Weighted Stretch
45's x 60 seconds
EZ Bar Curl
65 lbs. x 12
85 lbs. x 10
85 lbs. x 10
Cable Curl
100 lbs. x 10
120 lbs. x 10
135 lbs. x 8 *PR*
Skullcrushers
65 lbs. x 10
85 lbs. x 7
85 lbs. x 9
95 lbs. x 5
65 lbs. x 8
Cable Pressdowns
100 lbs. x 10
150 lbs. x 10
175 lbs. x 10
175 lbs. x 9