Prowrestlers Road

[prowrestler]

considering i have quit powerlifting completely, and my wrestling career is takin off, time i make a new log too.


basics..

diet = 5500-6000 cals. bulking now.

training = bodybuilding orientated.

current bodyweight = 185 (sigh)

bodyfat % = around 10%, not less.


anyone from my old log that wishes to follow, do so.

[G Diesel]

Definitely will be an exciting ride my brother. Best of luck to you on your journey to the top.

I'll be watching.

Peace, G

[Mr. Dead]

Definitely will be an exciting ride my brother. Best of luck to you on your journey to the top.

I'll be watching.

Peace, G

x2...

[shortstack]

Good luck brother. Hope to see you on the show soon.

Jeremy

[C.Coronato]

Awesome my man, thats great. Have you been traveling and doing shows around your area? Post up some pics!!

[prowrestler]

im training back and biceps tonight, suppose to be last night but didnt feel well.


my split


monday = back biceps
- chinups 10x form failure. once able to do 10x10, i will switch the protocal
- plate loaded hamer strength wide pulldowns 3x8 (not hammer strength brand but ya..)
- dumbbell row 2x8
- low pulley cable row 3x10
- rear delt fly 3x10
- dumbbell wall curls 3x8
- preacher curls 3x10


wednesday = chest dominant push day
- bench press 5/3/1'd
- low to high cable flys 3x10
- pec deck 3x10
- machine shoulder press / side raises 2x15 each
- JM press 3x8
- back support tricep pressdown 3x10


friday = extra back bicep work
- band pullaparts 3xfail
- 4 foot boxing bag curls 3xfail


saturday = delt dominant push day
-steep incline (75 degrees) press 5/3/1'd
-low incline fly 3x10
-barbell shrug/ side raise 3x12 each
-cg barbell pushups 100 reps
- overhead rope extensions 3x10
-back support pressdowns 3x15


sunday = legs
-squat/deadlift/leg press variant x whatever i feel like doing
-goodmornings 3x10
- front squat 3x10
- glute ham raise 100 total reps
-hypers/planks whatever

[prowrestler]

Definitely will be an exciting ride my brother. Best of luck to you on your journey to the top.

I'll be watching.

Peace, G
thanks alot man, its cool ur my first poster haha

x2...
and thanks to u 2

Good luck brother. Hope to see you on the show soon.

Jeremy
thanks man, i hope so too

Awesome my man, thats great. Have you been traveling and doing shows around your area? Post up some pics!!
its kinda the "off season" now, got the final show of our tour this month, but come october its gonna be nuts

there will be some pictures around the end of july

[Beach91]

I m subbed, They could use you in the Nexus right now!

i cant believe you can hammer all those calories down and still be at 10%, u must be a freak!

nice split and good luck 2 ya

[prowrestler]

I m subbed, They could use you in the Nexus right now!

i cant believe you can hammer all those calories down and still be at 10%, u must be a freak!

nice split and good luck 2 ya

im french and greek so ya...i am a freak LOL

well im probably more like 12% now but ya, we will so how long it takes b4 im back to 15% lool.

thanks for the support dude

[prowrestler]

back biceps

chinups

3x10 (late workout, not wanting 2 spend 4 ever here)


special lat pulldown (d handles, 2 pulleys)

worked up to 150x8


db row

100x5
145x6


low pulley row

worked up to 225x10


bentover seated rear delt fly

20'sx10
25'sx10
30'sx10,10


db wall curls

35'sx8,8,8


lying down cable curls

95x10
125x10,10,
negatives
150x5


100 reps 1 leg calf raises

[machineman]

look good pro...you know I am along for the ride!

[prowrestler]

look good pro...you know I am along for the ride!

thanks man, good 2 have ya

[ProteinJunkie]

Another Canadian Journey...awesome. I'm in.

[prowrestler]

Another Canadian Journey...awesome. I'm in.
good to have ya bud

[Aggression]

Awesome. Subb'ed up in here. niCe to see someone with a bit of a different path.

[prowrestler]

Awesome. Subb'ed up in here. niCe to see someone with a bit of a different path.

good 2 have ya

[prowrestler]

bench, chest dominant push day


bench final wave

barx alot
95x new form play
135x ^ for 5 reps
155x5
180x3
200x4
good speed, had more then 4 in me but left it at that. really working on foot placement and tightness after watchin a dave tate video. i was gettin quad pumps at 1 point...


low to high cable flys

35x10,10,10


pec deck

180x6
175x6
175x6


machine shoulder press / side raises

80x12 / 25'sx12
100x12 / 25'sx12
easy


close grip pin press

135x5
185x5
225x1
didnt feel good after all the pec work. dumb call, i guess back to JM pressin


back support pressdowns

80x10,10,10
thats probably a volume pr


finished at 3:40 in the morning...looked awesome after the session. i find when you look at yourself after training and see what you look like, you can tell what needs to be brought up in a much clearer form. i saw that with just a slight increase in pec/ tricep size due 2 pump, how much better i looked.

[prowrestler]

so ya ill start bodybuilding them 2...

leg day will be

- squat warmups then 2x6
- hack squat 3x10
- lying leg curl 3x10
- stiff leg deadlifts 3x10
- hyper extensions 3x fail. goal is 300 total reps, then add weight.
- 15* incline treadmill walk, leaning forward x 10 mins

cool down with planks and side planks.

[J Wong]

Looks like a plan!

[prowrestler]

Looks like a plan!

30 inch thighs here i come!
hmm

[prowrestler]

push day, tricep dominant

70* incline press, from bottom.....final wave

barx no 1 cares
95x8
115x5
130x3
145x6 pr
hit 6 reps on the '1" week. nice. ensures some future progress


15* incline flys

40'sx10
50'sx10pr
60'sx10PR
well that made me happy, decent pr. gonna give this exercise more attention on the next 3 week cycle.


barbell shrugs / side raises

275x10 / 20'sx12
275x10 / 20'sx12
275x10 / 20'sx12
these felt kinda hard. mainly due to grip. i never grip shit with a double over hand grip. hey? atleast ill be training grip now too. force it better. side raises are 100% done for feel. thats how i increase intensity, feel.


close grip barbell pushups, feel slightly elevated

35 reps
25 reps
20 reps
20 reps for 100 in 4 sets. pr as far as density goes. failure was never hit.


over head rope extensions

60x10
90x10,10,10



back support pushdowns

60x15
60x15
45x15 (verrry slow reps)
60 felt better then last week by far. last set i wanted even more blood work so i lowerd the weight to really focus on muscle contractions and pumpin the last bit of blood into my triceps.

oh god im using bodybuilder lingo...

[Beach91]

Let the blood flow and the pump begin, definitely crossing into bodybuilder territory pro! Especially when working out by "feel"

Very good session though, your running a version of 5/3/1 right? With the PRS and the 6 reps on the 1 week, u can definitely up the weight on your next wave, good stuff!

[prowrestler]

Let the blood flow and the pump begin, definitely crossing into bodybuilder territory pro! Especially when working out by "feel"

Very good session though, your running a version of 5/3/1 right? With the PRS and the 6 reps on the 1 week, u can definitely up the weight on your next wave, good stuff!

ya, ive entered a bodybuilding phase in my training now after over a year in a strength phase. i may stay in a bodybuilding phase 4 a long time.

i am using 5/3/1 on my bench and overhead press. i pretty much hit broke and stalled BAD on my standing strict press, so i conjugated it out for steep inclines. works good cuz its a great uppermost pec builder too and i need that

[B. Rowe]

Best of luck on this new journey man. Gonna be exciting to follow your path to success.

[prowrestler]

Best of luck on this new journey man. Gonna be exciting to follow your path to success.

thanks man

[prowrestler]

deload week by the way.

training consists of

sunday = watch a paperview and ate cheap wings
monday = im not even sure
tuesday = i wrestled..
wednesday = crepes with girlfriend
thursday = get my lizard food...
friday = girlfriend
saturday = TOW summer vacation show
sunday = CRW hudson series close out show.

i dont plan on looking at the gym even till monday

[Mr. Dead]

Lizard food...??? What kind of lizard...???

[prowrestler]

Lizard food...??? What kind of lizard...???

i just got a young water dragon...he likes worms and crickets at this point

[Mr. Dead]

i just got a young water dragon...he likes worms and crickets at this point

Cool... I have a European Legless Lizard... Looks like a snake, but it actually has legs on the inside... Kind of freaky... *LOL*

[prowrestler]

Cool... I have a European Legless Lizard... Looks like a snake, but it actually has legs on the inside... Kind of freaky... *LOL*

ya i know them, i use to be way into reptiles and stuff growin up. i built my cage and its been empty so i said "why not"

[C.Coronato]

its kinda the "off season" now, got the final show of our tour this month, but come october its gonna be nuts

there will be some pictures around the end of july

Awesome man, looking forward to them! I think i have told you this before, but a roommate from college travels and does shows, so its always cool to see others doing it as well -- this is him from a year ago - http://www.indywrestlingreport.com/matt-taven.html

[Mr. Dead]

ya i know them, i use to be way into reptiles and stuff growin up. i built my cage and its been empty so i said "why not"

Cool... I also have a 6' ball python, too... *LOL*

[prowrestler]

Cool... I also have a 6' ball python, too... *LOL*

thats fuckin awesome...i kinda wanted a snake

[prowrestler]

im gonna start training tomorow again. considering ive done 0 gym work for this deload, im sure i got a decent rest break. i also didnt feel beat up going into this deload so ya...

starting with my lat/bicep extra day

[Mr. Dead]

thats fuckin awesome...i kinda wanted a snake

When we first got her, she was a pain in the ass... She got loose in the truck, the day I got her... And she got herself all coiled up in the dashboard... I had to take the whole thing apart... Then, she broke out of the container for her soaking/bath... So... I named her Houdini... *LOL* I will say, though... Even when I was tuggin' on her to get her out of my dashboard... She's never struck at me...

[prowrestler]

Awesome man, looking forward to them! I think i have told you this before, but a roommate from college travels and does shows, so its always cool to see others doing it as well -- this is him from a year ago - http://www.indywrestlingreport.com/matt-taven.html

as soon as i get some shots, ill post em up buddy

[prowrestler]

When we first got her, she was a pain in the ass... She got loose in the truck, the day I got her... And she got herself all coiled up in the dashboard... I had to take the whole thing apart... Then, she broke out of the container for her soaking/bath... So... I named her Houdini... *LOL* I will say, though... Even when I was tuggin' on her to get her out of my dashboard... She's never struck at me...

reptiles are so much easier lol, never had an issue like that 1

[prowrestler]

push day


steep incline press, bottom up wave 1

barx10
95x8
105x5
120x5
135x10PR
yay..


30 degree incline flys

20'sx10
50'sx12 pr
65'sx7 pr
65'sx5 drop 35'sx11 drop 25'sx10


around the world side laterals

20'sx10,10


barbell lying extensions

55x10,10


tricep pressdown

110x10,10,10,10,10


overheard 1 arm db extension

10lbsx 1 minute

[prowrestler]

back arms

4 way neck machine : 25lbsx 50 reps each way.


wide grip pullups

3x12,11,10
felt great, all done focusd on lat contractions


smith machine row

135x10
205x6
135x10
stayin light for these to work good.


1 arm cobra pulldowns

105x10,10,10


bent over lateral to straight arm row combo

20lbsx12,12,12
so what you do is do a bentover fly and immediatly a straight arm row. thats 1 rep. felt awesome.


cable curls / tricep pushdowns

80x10/110x10
95x10/110x10
95x10/110x10
95x10/110x10


machine wrist curls / reverse wrist curls

110x20/65x20
110x20/50x20
110x20/50x20

[Aggression]

I like the movements in here, P. niCe work.

[prowrestler]

I like the movements in here, P. niCe work.

thanks man, i like em 2

[C.Coronato]

as soon as i get some shots, ill post em up buddy

Awesome bro!

[JustJ]

New log,nice. Subbed.

[prowrestler]

New log,nice. Subbed.

hello again

[Beach91]

Interesting supersets and intensity techniques, those small changes should help u grow, good session

[prowrestler]

Interesting supersets and intensity techniques, those small changes should help u grow, good session

thanks man

[prowrestler]

didnt train.

reason = im a lazy fuck. didnt even leave my house today. oh well.

[DANO]

Subbed! Kill it pro!

[SQUAT or DIE!]

didnt train.

reason = im a lazy fuck. didnt even leave my house today. oh well.

well make a fatty outta u yet...

[Jon_Blaze]

well make a fatty outta u yet...

Nice, some days it just hits ya hard. But WWE bro? I'm so on board to see an Animal brother on there.

[prowrestler]

Subbed! Kill it pro!
thatd be the plan, damn my covers blown..
and welcome

well make a fatty outta u yet...
you'll be sad but, due to landscaping...i leaned out...and have leg vascularity now...sorry

Nice, some days it just hits ya hard. But WWE bro? I'm so on board to see an Animal brother on there.
i basicallly lied down on my bed and ya...lights out on my night lol. good 2 have ya along

[prowrestler]

ill give it a go. this should finally work.

meal 1 1000 cal shake
meal 2 200 grams beef cubes, rice (300 cals worth) and milk
meal 3 1000 cal shake
meal 4 200 grams beef, rice
meal 5 1000 cal shake
meal 6 200 grams beef, rice and milk
sparadic home grown apples aswell with my meals

days i train ill add 6 oreos with the last meal. i like them. fridays is my cheat day, i have a chicken wing meal with the gf.


totals, 6000 calories +/-, 300+ protien. grocery bill including shakes = 100 bucks a week.

[wedge]

In to check out this ride.

[DANO]

you'll be sad but, due to landscaping...i leaned out...and have leg vascularity now...sorry

Yardio will do that to ya! haha

[Big Wides]

count me in for this one

[prowrestler]

bicep forearm special day


elbow against door chins (targets bicep much more directly)

bwx 10,9,10


db curl

40x10,10,20pr
curls done all reps per arm then switch.


4 foot boxing bag curl

50lbsx12,9,12


mini band curl using a small bar

15 reps

[prowrestler]

In to check out this ride.
welcome

Yardio will do that to ya! haha
lol so true

count me in for this one

welcome

[Legacy]

How far are you from getting into the WWE? What associations are you currently with?

[prowrestler]

How far are you from getting into the WWE? What associations are you currently with?

id like my 1st try out to be in 2 years. get my report, work on whats needed and come back after another year to give my run

currently im only doing TOW summerfest shows cuz all the other places are in OFF season here. TOW is the top fed where i live though.

at this stage of my life, my goal is to get that report, im uncertain what ill do with it. if things continue to progress with my girlfriend, im staying with her.

[Legacy]

id like my 1st try out to be in 2 years. get my report, work on whats needed and come back after another year to give my run

currently im only doing TOW summerfest shows cuz all the other places are in OFF season here. TOW is the top fed where i live though.

at this stage of my life, my goal is to get that report, im uncertain what ill do with it. if things continue to progress with my girlfriend, im staying with her.

I am a big fan of the WWE bro, love Monday Night Raw. Good shit man, sounds like you got all your stuff laid out. One of the guys at my gym use to be part of Ravens Flock back in the WCW.

Good luck to you bro, ill be following this to see where you end up.

[prowrestler]

I am a big fan of the WWE bro, love Monday Night Raw. Good shit man, sounds like you got all your stuff laid out. One of the guys at my gym use to be part of Ravens Flock back in the WCW.

Good luck to you bro, ill be following this to see where you end up.

thanks man, thats cool about the wcw guy

[Beach91]

ill give it a go. this should finally work.

meal 1 1000 cal shake
meal 2 200 grams beef cubes, rice (300 cals worth) and milk
meal 3 1000 cal shake
meal 4 200 grams beef, rice
meal 5 1000 cal shake
meal 6 200 grams beef, rice and milk
sparadic home grown apples aswell with my meals

days i train ill add 6 oreos with the last meal. i like them. fridays is my cheat day, i have a chicken wing meal with the gf.


totals, 6000 calories +/-, 300+ protien. grocery bill including shakes = 100 bucks a week.

F*ck, i wish i had your metabolism, i just gained 3 lbs looking at your daily diet, nice simple plan though

[prowrestler]

F*ck, i wish i had your metabolism, i just gained 3 lbs looking at your daily diet, nice simple plan though

i wonder what the effects of this diet will be after 1 month

[scals]

Seem to be doing big things in here pro. Best of luck on your road to the top. Do me a favor though, take out Cena when you get there! LOL.

[JustJ]

How those Orero's workin out?

[Legacy]

Seem to be doing big things in here pro. Best of luck on your road to the top. Do me a favor though, take out Cena when you get there! LOL.

Damn man I take it you don't like Cena hahah. My favorite wrestler right there, perfect balance of charisma, stage presence, strength and power. Funny watchin Cena when he is pissed off, nothin else like it lol. But a lot of people don't like him. Aside from Cena though, Undertaker is the man, fuckin crazy.

[scals]

Damn man I take it you don't like Cena hahah. My favorite wrestler right there, perfect balance of charisma, stage presence, strength and power. Funny watchin Cena when he is pissed off, nothin else like it lol. But a lot of people don't like him. Aside from Cena though, Undertaker is the man, fuckin crazy.

I respect him as an athlete and what he has done. But I'm tired of the same old shit week in and week out. The character is stale and needs something. Go back to the thug/rapper and your money. And yes Undertaker is awesome.

[Legacy]

I respect him as an athlete and what he has done. But I'm tired of the same old shit week in and week out. The character is stale and needs something. Go back to the thug/rapper and your money. And yes Undertaker is awesome.

I know what your saying bro. He needs to start going against the WWE like Orton and Batista have done. Switch to the bad guy

[Mr. Dead]

What's up, in here...???

[DANO]

How many Oreos = a sleeve of Pop-Tarts? enquiring minds want to know...

[B. Rowe]

ill give it a go. this should finally work.

meal 1 1000 cal shake
meal 2 200 grams beef cubes, rice (300 cals worth) and milk
meal 3 1000 cal shake
meal 4 200 grams beef, rice
meal 5 1000 cal shake
meal 6 200 grams beef, rice and milk
sparadic home grown apples aswell with my meals

days i train ill add 6 oreos with the last meal. i like them. fridays is my cheat day, i have a chicken wing meal with the gf.


totals, 6000 calories +/-, 300+ protien. grocery bill including shakes = 100 bucks a week.

damn i gotta switch to this and shop where you do, my bill is ...200+ a week

[prowrestler]

Seem to be doing big things in here pro. Best of luck on your road to the top. Do me a favor though, take out Cena when you get there! LOL.
i love that guy....

How those Orero's workin out?
ive yet to eat 1 actually...due to lack of buying em yet lol

Damn man I take it you don't like Cena hahah. My favorite wrestler right there, perfect balance of charisma, stage presence, strength and power. Funny watchin Cena when he is pissed off, nothin else like it lol. But a lot of people don't like him. Aside from Cena though, Undertaker is the man, fuckin crazy.
mhm

I respect him as an athlete and what he has done. But I'm tired of the same old shit week in and week out. The character is stale and needs something. Go back to the thug/rapper and your money. And yes Undertaker is awesome.
degress in character is never good, cena went from bein a wigger to john cena, himself. if the lifts the chains on cena, he will be the most over face 4 sure. the pg era stops that tho

I know what your saying bro. He needs to start going against the WWE like Orton and Batista have done. Switch to the bad guy
he cant due to money and being the face fo WWE

What's up, in here...???
hey lol

How many Oreos = a sleeve of Pop-Tarts? enquiring minds want to know...
a sleeve...well i think 4 = 1 poptart

damn i gotta switch to this and shop where you do, my bill is ...200+ a week
well i get 19 gainer shakes at 50 bucks, and i buy my rice in a huge bulk sized bag. way cheaper. that and beef is really ALL i buy

[prowrestler]

push day


steep incline bottom up press wave 2 (up to 75 degrees now, not 68)

barx10
95x8
120x3 (realise i fkd my %s up here but wtv..warmup set)
130x3
145x5 PR.
considering the incline went higher, and im still hitting extra reps, im pleased.


15 degree incline fly

30'sx10
60'sx10pr
60'sx10
60'sx10 drop 40'sx5 drop 30'sx7 drop 20'sx7


tricep jammer press using vertical CSR

25x10,10,15
holy shit these are hard, and feel amazing.


lying unilateral db extension

20x12,12,12


over head rope extension, standing

60x9,9
60x9 drop 45x5 drop 30x9


side delt cable row *

45x12,12,15
good move


db shrug (slow)

60x12,12,12


* side delt cable rows
- set cable up slightly below chest. grab with opposite arm, row straight out, let the weight come back until your bicep just touchs your rib cage, do not allow the body/shoudlers to roll back to the stack. make sure to row straight out or slightly forwards. backwards = rear delt/back.

[DANO]

looks sick pro...

[prowrestler]

looks sick pro...

mhm, it was sexy

thanks

[wedge]

Some nice work in here Pro. 2 a.m. training? Respect and dedication.
Oreo's eh? I hear Bobby Lashley had a thing for whoopie pies or something like that and he's a big dude. You may be onto something...

[prowrestler]

Some nice work in here Pro. 2 a.m. training? Respect and dedication.
Oreo's eh? I hear Bobby Lashley had a thing for whoopie pies or something like that and he's a big dude. You may be onto something...

thanks bud, i like late night training though

oreos are popular cuz of dave tate, fuck lashley LOL, but ya...i just in general like them more then any other cookie.

[Mr. Dead]

thanks bud, i like late night training though

oreos are popular cuz of dave tate, fuck lashley LOL, but ya...i just in general like them more then any other cookie.

Even better than Nutter Butters...???

[prowrestler]

Even better than Nutter Butters...???

deffinatly....in milk, there is no competitors

[wedge]

thanks bud, i like late night training though

oreos are popular cuz of dave tate, fuck lashley LOL, but ya...i just in general like them more then any other cookie.

Got to agree there. I've been known to devour some Oreos from time to time.

[JustJ]

you and your damn oreos. but nice work. it's weird seeing you have a bodybuilding log haha

[prowrestler]

Got to agree there. I've been known to devour some Oreos from time to time.

amen...to the oreo

[prowrestler]

you and your damn oreos. but nice work. it's weird seeing you have a bodybuilding log haha

ill eventually hop onto a 4 day split,conjure of strength and size. a bench squat overhead and deadlift day, then basic lifts in the growth rep range...

but now its all about gettin big, bringin up the lagging body parts.

dont worry J, i still 5/3/1 my bench and press!

[Aggression]

niCe grocery list man. I typically only spend ~$60/week. People don't seem to understand that clean food is cheaper than buying bullshit junk food.

[prowrestler]

niCe grocery list man. I typically only spend ~$60/week. People don't seem to understand that clean food is cheaper than buying bullshit junk food.

my months rice costs me like 15 bucks, and i eat it 3x a day. beef cubes and ya...simple diets are easy and cheap. no reason to spend soooo much.

[prowrestler]

back and arms

wide grip pullups

10lbsx10,10,10
ill be adding 5lbs per workout until my form suffers. build slowly ON PERFECT FORM!


smith machine row

135x10,10,10
ill add weight next week


cobra pulldowns

120x10pr
135x10,10PR


bentover fly 2 straight arm row combo

25x12,12,12 PR


reverse hanging db shrug

70'sx10,10,10. good exercise, might use a seated row machine next week to do em tho


overhead curls on lat pulldown / tricep pushdowns

90x10/130x10
75x10/130x10
75x10/130x10


1 arm machine preacher curls

30lbsx12

lying barbell extension

45x20

[J A Y]

back and arms

wide grip pullups

10lbsx10,10,10
ill be adding 5lbs per workout until my form suffers. build slowly ON PERFECT FORM!


smith machine row

135x10,10,10
ill add weight next week


cobra pulldowns

120x10pr
135x10,10PR


bentover fly 2 straight arm row combo

25x12,12,12 PR


reverse hanging db shrug

70'sx10,10,10. good exercise, might use a seated row machine next week to do em tho


overhead curls on lat pulldown / tricep pushdowns

90x10/130x10
75x10/130x10
75x10/130x10


1 arm machine preacher curls

30lbsx12

lying barbell extension

45x20

nice work pro, some strong pull ups and rows

[prowrestler]

nice work pro, some strong pull ups and rows

not really strong, they were light but thanks lol

[prowrestler]

for my bench press and overhead press work, ill be using 3x4 1 week and 3x2 the other. going back and forth. this was used in the past with a 12 week db cycle and really worked great. i looked into various forms of fiber hypertrophy and realised some good ol' strength training in lower reps on my bench/O.H. press should suit me well! plus i want a big bench and overhead lol

starting %s are 80% for 3x4 and 90% for 3x2. each successful day, 5lbs is added. deloads done every 4-6th week depending on my body. a rep max day will be done once i can take either an exta 25lb plate or an extra 45lb plate on the bar knowing i can hit it 100%.

- you get strong off submaximal weights.

[B. Rowe]

for my bench press and overhead press work, ill be using 3x4 1 week and 3x2 the other. going back and forth. this was used in the past with a 12 week db cycle and really worked great. i looked into various forms of fiber hypertrophy and realised some good ol' strength training in lower reps on my bench/O.H. press should suit me well! plus i want a big bench and overhead lol

starting %s are 80% for 3x4 and 90% for 3x2. each successful day, 5lbs is added. deloads done every 4-6th week depending on my body. a rep max day will be done once i can take either an exta 25lb plate or an extra 45lb plate on the bar knowing i can hit it 100%.

- you get strong off submaximal weights.

Like the strength routine you have set, miss hittin the weights hard and heavy like that.

[JustJ]

volume volume volume. And I hate pullups

[Beach91]

for my bench press and overhead press work, ill be using 3x4 1 week and 3x2 the other. going back and forth. this was used in the past with a 12 week db cycle and really worked great. i looked into various forms of fiber hypertrophy and realised some good ol' strength training in lower reps on my bench/O.H. press should suit me well! plus i want a big bench and overhead lol

starting %s are 80% for 3x4 and 90% for 3x2. each successful day, 5lbs is added. deloads done every 4-6th week depending on my body. a rep max day will be done once i can take either an exta 25lb plate or an extra 45lb plate on the bar knowing i can hit it 100%.

- you get strong off submaximal weights.

Exactly, u know your shit bro, you have to push your maxes to improve, and knowing what has worked for you before will help u get that big bench and overhead press as well.

Also when it comes to Cena and wrestling, you are correct, he has evolved past the rapping wigger character and moving back to that would be the opposite of progress. i wouldnt mind seeing him turn heel, and possibly lead the Nexus, stating the fans had turned on him, and he wants to control all of wrestling. But again you are right in saying he wont turn heel, He is Vinces biggest selling and most marketable face when reaching out to the female and young children demographic, and Vince doesnt want to disgard that financial situation by turning Cena Heel (he has become a superstagnant babyface though)

What would u do, if you were the head booker?

[Big Wides]

you get strong off submaximal weights.

More people need to realize this statement here and know what it means. Very few people follow this method, but those that do end up being strong and big as fuck

[prowrestler]

Like the strength routine you have set, miss hittin the weights hard and heavy like that.
thanks man, and ya so did i so i re incorporated some PL back...i knew itd happen

volume volume volume. And I hate pullups
i some what do, but they are easy for me...but i dont look forward to em

Exactly, u know your shit bro, you have to push your maxes to improve, and knowing what has worked for you before will help u get that big bench and overhead press as well.

Also when it comes to Cena and wrestling, you are correct, he has evolved past the rapping wigger character and moving back to that would be the opposite of progress. i wouldnt mind seeing him turn heel, and possibly lead the Nexus, stating the fans had turned on him, and he wants to control all of wrestling. But again you are right in saying he wont turn heel, He is Vinces biggest selling and most marketable face when reaching out to the female and young children demographic, and Vince doesnt want to disgard that financial situation by turning Cena Heel (he has become a superstagnant babyface though)

What would u do, if you were the head booker?
well, him leading nexus makes no sense, the nexus alliance is going againt corp', what does dena have against them? nothing. also, turning cena heel is the 1 thing this company has that has been wanted to be seen for a long time. it needs to be saved for a big moment..not with some so so wrestlers. cenas character does not fit that, if he turns heel, he will simply take out ANYONE, not join a team. cena wont turn on the fans, he will turn on wwe and go after everyone. aslo, those kids are gonna be older soon and thats why we are in a pg era, create younger fans and mature the show as they do. its basic


More people need to realize this statement here and know what it means. Very few people follow this method, but those that do end up being strong and big as fuck
training isnt a guessing game, its science and math. i see it, you can either 'train' or you can "test". now if you keep doing some max attempts, thats not training, why the fuck should your max go up if you dont no training for it? some simple smart training with the right percents and volume will build a new max faster then retardedly trying to add 5lbs to the bar and praying it goes up..

[prowrestler]

push day, boob dominant

bench 3x4 day

barx bored, bored
95x3
135x3
155x3
-
185x4,4,5
easy. really good form and speed. i like my arch i can do now 2. up next time!


db incline press's (goal is 2x8 on every incline)

15 degrees
75'sx8,8
30 degrees
75'sx8,8
45 degrees
65'sx3...
and i died on the 5th set completly lol. ill eventually be able to make it through the inclines


flys

40'sx10,10,10


low to high cable flys

30x10
35x12
40x15pr


side raises

30'sx15,15

lying side raise (45 degree bench about)

10lbsx10
very good variation, ill do all my sets this way for abit.


rope pushdowns / rope curls

90x15/ 90x15
90x15/ 90x15
90x15/ 90x15

[Aggression]

some simple smart training with the right percents and volume will build a new max faster then retardedly trying to add 5lbs to the bar and praying it goes up..

This should be written in stone somewhere for all newcomers to see.

[Firedrake]

Solid work, bro -- I just found your new journey! Sorry I took so long to get here.

[B. Rowe]

Kinda funny, my cousin is pursuing a shot at wresteling as well. He hit me up to get some diet and training advice because he has an audition with a pretty reputable federation end of september. I should have him get on here to talk shop with you.

[Jon_Blaze]

push day, boob dominant

bench 3x4 day

barx bored, bored
95x3
135x3
155x3
-
185x4,4,5
easy. really good form and speed. i like my arch i can do now 2. up next time!


db incline press's (goal is 2x8 on every incline)

15 degrees
75'sx8,8
30 degrees
75'sx8,8
45 degrees
65'sx3...
and i died on the 5th set completly lol. ill eventually be able to make it through the inclines


flys

40'sx10,10,10


low to high cable flys

30x10
35x12
40x15pr


side raises

30'sx15,15

lying side raise (45 degree bench about)

10lbsx10
very good variation, ill do all my sets this way for abit.


rope pushdowns / rope curls

90x15/ 90x15
90x15/ 90x15
90x15/ 90x15

I like how you refer to it as boob dominant lol. Yeah I'm still an immature person ^^

[scals]

Solid workouts pro. Keep em comin!

[prowrestler]

This should be written in stone somewhere for all newcomers to see.
ohhh if only i understood programming when i was 14..

Solid work, bro -- I just found your new journey! Sorry I took so long to get here.
your not late, its still new, no worries...hi

Kinda funny, my cousin is pursuing a shot at wresteling as well. He hit me up to get some diet and training advice because he has an audition with a pretty reputable federation end of september. I should have him get on here to talk shop with you.
oh ya, thats pretty cool man, nice

I like how you refer to it as boob dominant lol. Yeah I'm still an immature person ^^
i like boobs

Solid workouts pro. Keep em comin!
they'll never stop comming....wait

[prowrestler]

biceps forearms

power curl

135x5
155x5
175x3 pr
175 was a bitch. nuff said


incline db hammer curl

40'sx8 (not sexy enough reps so)
35'sx10
35'sx10


spider curls, 1 arm at a time

30x7,7,7
wish i did these when i was smaller...


reverse cable curl, facing away from pulley

50x15
80x15
95x12 (i think..some shit like that lol)


behind the back wrist curls / hammer grip db wrist extension *

75x20/ 20x15
75x20/ 20x15
75x20/ 20xfail drop 15xfail drop 10xfail drop 5xfail

hammer grip db wrist extension = grab a dumbell both hands on 1 bell, curl it to 90 degree elbow flexion and now perform wrist curls, ur thumbs will be moving towards your biceps

[JustJ]

nice work on the guns

[prowrestler]

nice work on the guns

bigger guns = bigger pay checks

[scals]

good work on the arms, pro. big checks are good!

[prowrestler]

good work on the arms, pro. big checks are good!

i think id rather the bigger guns right now lol

[Beach91]

i think id rather the bigger guns right now lol

X2, money'll come in time


Nice arm session Pro, u must be enjoying the bodybuilding type of routine

[prowrestler]

X2, money'll come in time


Nice arm session Pro, u must be enjoying the bodybuilding type of routine

ya, i got enough money that i need at 19 years old. id rather good things in life vs cash

ya man, i feel awesome. apparently its noticable already...my friend told me i look like ive grown alot and im in way better shape. i don't really think so but he told me its noticablein clothing even..

cant complain :)

[prowrestler]

my cheat day aint 2 crazy, considering ill cheat any given week day, aslong as i get my cals.

meal 1, 1000 cal shake
meal 2, ill do some eggs, toast and beef cubes
meal 3, shake + i dont even know yet
meal 4, wtv i want at UFC, probably wings and fries.
meal 5, shake post workout

might eat after, if i realise i wont have an appetite, ill grab a liter of chocolate milk.

[J A Y]

nice gun show pro...poetry at its finest

good to hear people are noticing the growth, its always nice to get compliments, feed the male ego!

EDIT: im not even going to change what ive wrote up their ^^^ i should have known better writing in your journey, especially something like that.. bring on the puns

[prowrestler]

nice gun show pro...poetry at its finest

good to hear people are noticing the growth, its always nice to get compliments, feed the male ego!

EDIT: im not even going to change what ive wrote up their ^^^ i should have known better writing in your journey, especially something like that.. bring on the puns

its always good when they notice the growth BEFORE i even take my pants off...
my thighs are big, thats what i ment...

i think i have enough male ego to feed a small army, sooo im good there lol

[prowrestler]

spent the night with my girlfriend, it was a nice night we dont get too often with this weather recently.


gonna do my push day tonight though

[Vaze_06]

tell me abou it. it always freaking raining. u cant even run outside!
whats new lil guy?

[prowrestler]

tell me abou it. it always freaking raining. u cant even run outside!
whats new lil guy?

rain and humidity can burn in hell...

well, my training is bodybuilding orientated now as my goal is size. im following a diet strictly (bulking 1) for the 1st time in for ever lol. everything is going good in my life now so i cant complain

you?

[Vaze_06]

Amen.

how much u wanna gain? hows the wrestling career?
im back into my usual training. i think i wasted 1 month doing crap and lost strength... damn it but anyways, im not worried.
otherwise work, train, swim. usual stuff

[prowrestler]

Amen.

how much u wanna gain? hows the wrestling career?
im back into my usual training. i think i wasted 1 month doing crap and lost strength... damn it but anyways, im not worried.
otherwise work, train, swim. usual stuff

i wanna hit 200 something before switching over to a size/ strength program for abit. wrestling is going great, ive started to get pay checks as a wrestler now so its going good

sucks about that shit month, atleast you caught yourself early though

[Firedrake]

Sweet work on the bis and forearms -- 175 is no freakin' joke! Well done!

[prowrestler]

Sweet work on the bis and forearms -- 175 is no freakin' joke! Well done!

ill be happy when i nail 200, ive hit 185 on a cheat curl 1 rep max before so 175 on power curls....mehhh

[prowrestler]

push day, tricep dominant


steep incline press from pins (neck level) 75 degree incline

barx cat nip
95x4
115x4
-
135x4
135x4
155x3pr...but son of a bitch!
so i got cocky and added 20lbs to my 3x4. 135 was just to easy and i wanted to see if i could close out with a set at 155x4. will go to 145 next time though.


steep incline close grip bench

95x8,8,10
so i realised normal close grip benching is not ment for me, this one felt good though in the triceps. will do less of a vaginal weight next week.


overhead db extension

30x7,7,6
less elbow pain then i thought. yay


cable kickbacks

30x10
45x10,10
good exercise


lying side raise

15x10,10,10 pr
fuck these are an awesome exercise. gonna really push what i can with it.


all she wrote, back tomorow so didnt do traps.

[J A Y]

push day, tricep dominant


steep incline press from pins (neck level) 75 degree incline

barx cat nip
95x4
115x4
-
135x4
135x4
155x3pr...but son of a bitch!
so i got cocky and added 20lbs to my 3x4. 135 was just to easy and i wanted to see if i could close out with a set at 155x4. will go to 145 next time though.


steep incline close grip bench

95x8,8,10
so i realised normal close grip benching is not ment for me, this one felt good though in the triceps. will do less of a vaginal weight next week.


overhead db extension

30x7,7,6
less elbow pain then i thought. yay


cable kickbacks

30x10
45x10,10
good exercise


lying side raise

15x10,10,10 pr
fuck these are an awesome exercise. gonna really push what i can with it.


all she wrote, back tomorow so didnt do traps.

i bet your triceps love you now pro, those lying side raises look like a bitch too, eliminates the cheating! get on those traps! make em freaky!

[C.Coronato]

ill give it a go. this should finally work.

meal 1 1000 cal shake
meal 2 200 grams beef cubes, rice (300 cals worth) and milk
meal 3 1000 cal shake
meal 4 200 grams beef, rice
meal 5 1000 cal shake
meal 6 200 grams beef, rice and milk
sparadic home grown apples aswell with my meals

days i train ill add 6 oreos with the last meal. i like them. fridays is my cheat day, i have a chicken wing meal with the gf.


totals, 6000 calories +/-, 300+ protien. grocery bill including shakes = 100 bucks a week.

Damn solid. Looks great bro. You know what your doing, stick with it my man.

[Mr. Dead]

Damn solid. Looks great bro. You know what your doing, stick with it my man.

x2... Definitely...

[prowrestler]

i bet your triceps love you now pro, those lying side raises look like a bitch too, eliminates the cheating! get on those traps! make em freaky!

ive had traps before looking at a db...i havent trained them in 2 years due to them growing too fast for my upperbody lol..


the triceps seem to be responding well in this short time, and those side raises....fuuuck!! its 1 of those things where you look at yourself in the mirror and can see a pumped up body thru clothing... they are also very good for the negative part of the rep.

[prowrestler]

Damn solid. Looks great bro. You know what your doing, stick with it my man.
im being less strict with my carbs now, i will swap rice for fries on whatever i want. i also have been swapping a meal for a family meal. aslong as the #s are the same, im good.


x2... Definitely...
:)

[wedge]

Some nice work going on...

[J A Y]

ive had traps before looking at a db...i havent trained them in 2 years due to them growing too fast for my upperbody lol..


the triceps seem to be responding well in this short time, and those side raises....fuuuck!! its 1 of those things where you look at yourself in the mirror and can see a pumped up body thru clothing... they are also very good for the negative part of the rep.

haha i wish i was genetically gifted mutant in the trap area!

and i will have to give them a go an report back!

[prowrestler]

haha i wish i was genetically gifted mutant in the trap area!

and i will have to give them a go an report back!

focus on good form, and try to rest half of the db on your quad, half on the side of ur leg, thats my favorite angle to raise from

[Jon_Blaze]

Wish I had great traps too, i got strong ones just they don't look large.

[prowrestler]

Wish I had great traps too, i got strong ones just they don't look large.

i see all these guys shruggin 4 plates...5 plates...and they have no traps 2 show for it.

i think the heaviest ive ever gone on traps was 145dbs x 6-7 reps. most of them time though, i did nothing for them.

[prowrestler]

i some what trained back and biceps last night

it failed epically. couldnt get shit to go right, just not my night.


if i fuck up on wednesday, its deload time.

[Beach91]

i see all these guys shruggin 4 plates...5 plates...and they have no traps 2 show for it.

i think the heaviest ive ever gone on traps was 145dbs x 6-7 reps. most of them time though, i did nothing for them.

Amen!!!!! everyone loads the bars on shrugs and then does calf raises while pretending to do shrugs! Slowly done up and down till u feel theburn with a manageable weight is the way to go, too many guys ego lift= pencil necks!

[prowrestler]

Amen!!!!! everyone loads the bars on shrugs and then does calf raises while pretending to do shrugs! Slowly done up and down till u feel theburn with a manageable weight is the way to go, too many guys ego lift= pencil necks!

damn right!

now that i do shrugs again, weight is secondary, its the feel that counts. add weight only when needed

[Legacy]

I take the david henry approach to shrugs. Never count reps, and never load unnecessary weight. He basically does shrugs, does a static hold for like 5 seconds. Just up, hold, and down. Never counts reps because why stop at a number if mentally and physically you can keep going. And if you can make 225 feel like 405 why go to 405? I've never seen a shrug competition lol

[Aggression]

i see all these guys shruggin 4 plates...5 plates...and they have no traps 2 show for it.

I agree. When I do shrugs, I rarely use heavy weight. I can load up 225 on the bar and just squeeze them shits. However, last time I did shrugs I put on 405 for the first time ever to just blast 'em hard. I like to think I have some decent traps, lol.

You got some knowledge to you, bro. I like it.

[Mr. Dead]

Amen!!!!! everyone loads the bars on shrugs and then does calf raises while pretending to do shrugs!

What... You've never heard of the "Calf Shrug"...??? It will be the next big thing, since "Jersey Shore"... *LOL*

[Aggression]

What... You've never heard of the "Calf Shrug"...??? It will be the next big thing, since "Jersey Shore"... *LOL*

hate hate hate. Where's J-wow? I wanna marry her

[Mr. Dead]

hate hate hate. Where's J-wow? I wanna marry her

*LOL* The emulation of that show has finally made it to the Pacific Northwest...

[Jon_Blaze]

Ew Jersey Shore?

[G Diesel]

hate hate hate. Where's J-wow? I wanna marry her

Filthy (in a good way).

Peace, G

[prowrestler]

I take the david henry approach to shrugs. Never count reps, and never load unnecessary weight. He basically does shrugs, does a static hold for like 5 seconds. Just up, hold, and down. Never counts reps because why stop at a number if mentally and physically you can keep going. And if you can make 225 feel like 405 why go to 405? I've never seen a shrug competition lol
i count reps always, gotta know the numbers as i monitor training volume/intensity. i dont really like the "instinctive" approach. training is science + math. doesnt mean its just about lifting from point A - B, but you should deffinatly monitor what is going on in detail.

I agree. When I do shrugs, I rarely use heavy weight. I can load up 225 on the bar and just squeeze them shits. However, last time I did shrugs I put on 405 for the first time ever to just blast 'em hard. I like to think I have some decent traps, lol.

You got some knowledge to you, bro. I like it.
thank ya
i think ive done random heavy ass shrugs before. but i never felt anything in my traps like concentrated reps

[prowrestler]

Fuck jersey shore.

[Legacy]

Fuck jersey shore.

hahahah. Glad to see im not the only one who doesn't watch that show.

[G Diesel]

Fuck jersey shore.


hahahah. Glad to see im not the only one who doesn't watch that show.

Now just imagine how you'd feel if you were from that same area like some of us are. Haha.

Peace, G

[prowrestler]

Now just imagine how you'd feel if you were from that same area like some of us are. Haha.

Peace, G

dear god no...
its unfortunate all the kids from my generation act like people on that show..

[prowrestler]

hahahah. Glad to see im not the only one who doesn't watch that show.

ive seen pictures on facebook things..

[Aggression]

I live at the Jersey Shore. A quick 5min drive puts me into Seaside with all of 'em. I haven't run into them yet. Check my 'Freebird' thread tomorrow. I plan on writing something about that whole scenario.

[Mr. Dead]

I live at the Jersey Shore. A quick 5min drive puts me into Seaside with all of 'em. I haven't run into them yet. Check my 'Freebird' thread tomorrow. I plan on writing something about that whole scenario.

*Still waiting to see if there will be fist pumps...*

[SpankyC]

Fuck jersey shore.

want to go kick The Situation's ass with me, oh and ill stomp out snookie like stone cold use to do in the ring corners hahaha

[B. Rowe]

dear god no...
its unfortunate all the kids from my generation act like people on that show..

Very true, we are making it more and more acceptable to be a total douchebag in todays society. The "Situation" gets 45gs an episode now for being a donkey and hell i have better abs in my off season that that kid does n he is writing training and nutrition books to sell.

[Aggression]

Very true, we are making it more and more acceptable to be a total douchebag in todays society. The "Situation" gets 45gs an episode now for being a donkey and hell i have better abs in my off season that that kid does n he is writing training and nutrition books to sell.

Only in America

[prowrestler]

want to go kick The Situation's ass with me, oh and ill stomp out snookie like stone cold use to do in the ring corners hahaha
just use the rifle...

Very true, we are making it more and more acceptable to be a total douchebag in todays society. The "Situation" gets 45gs an episode now for being a donkey and hell i have better abs in my off season that that kid does n he is writing training and nutrition books to sell.
what...the...fuck...

Only in America
agreed

[prowrestler]

bench + push day

bench 3x2

barx meh
115x3
135x3
155x3
180x2
-
205x2,2,2
fairly easy. good speed. up next time for sure.


incline bench

barxmeh
95x10
135x5
185x2
165x3 (just said fuck this shit)
135x6,6,6
ya im gonna have to start slow here. also had to fix my grip abit more in, hurt shoulders.


decline flys

25'sx12
30'sx10,10
ez, felt great


low 2 high cable flys

45x10pr
60x8pr
60x8


close grip steep press

barxmeh
95x6
105x6pr
115x6pr
125x6,6,6 pr
progress i guess. fairly easy still


overhead db extension

30x10,10,10 pr
less elbow pain, more reps...sweet


rope pushdowns

105x10,10,10
pumptastic.


lying side raises

20x8,8,8 pr
WOW did these feel awesome, better every session i do them

[C.Coronato]

I live at the Jersey Shore. A quick 5min drive puts me into Seaside with all of 'em. I haven't run into them yet. Check my 'Freebird' thread tomorrow. I plan on writing something about that whole scenario.

TRUTH. They train at my gym, its an experience to say the least.

[Legacy]

Tough push day today bro. Damn

[prowrestler]

TRUTH. They train at my gym, its an experience to say the least.
thats terrible..

Tough push day today bro. Damn

i wanted to go home after the chest work...i didnt think i could tuff it out at 3am but i did

[Big D]

*Still waiting to see if there will be fist pumps...*

**there are always fist pumps** haha

[Legacy]

thats terrible..


i wanted to go home after the chest work...i didnt think i could tuff it out at 3am but i did

Why do you train so early in the A.M.? Is that due to your schedule and the only time you can lift or is that just your personal preference?

[prowrestler]

Why do you train so early in the A.M.? Is that due to your schedule and the only time you can lift or is that just your personal preference?

well i normally wake up late around 12, and normally ill get in there for 12 at night, AND normally im not tired. last night i got tired around 11pm and ended up leaving later due to shit.

i prefer night time training just due to the fact my gym isnt crowded. also fits my schedule better.

[DANO]

I know what you meen, I train at 1pm on weekdays, and it is usually just me in my gym..

[B. Rowe]

Hard to find a 24 hour gym, i hate the fact that most dont open till 5 and close at 10. I hate going 4-8 rather do early am or late night myself

[SpankyC]

Very true, we are making it more and more acceptable to be a total douchebag in todays society. The "Situation" gets 45gs an episode now for being a donkey and hell i have better abs in my off season that that kid does n he is writing training and nutrition books to sell.

wow, i cant believe how America gets caught up and belives if someone has low bodyfat with abs they think they have some super secrets to get like that so they praise them, hes really writing books now?

[B. Rowe]

wow, i cant believe how America gets caught up and belives if someone has low bodyfat with abs they think they have some super secrets to get like that so they praise them, hes really writing books now?

Pretty sure its a book but could be a dvd, either way its ridicules

[Firedrake]

Pretty sure its a book but could be a dvd, either way its ridicules

It just means he has ghost writers who can make things palatable for the greater marketplace, who don't want to hear about hard work, diet, time and sacrifice.

[prowrestler]

I know what you meen, I train at 1pm on weekdays, and it is usually just me in my gym..
solitude in the gym....mmmmmmmmm

Hard to find a 24 hour gym, i hate the fact that most dont open till 5 and close at 10. I hate going 4-8 rather do early am or late night myself
late night in the gym is like my little heaven. makes me feel so much better when im down

[prowrestler]

biceps and forearms

db curl

30'sx8
45'sx5
60'sx5


incline hammers

40'sx7
40'sx6
40'sx6


db spider curls

30x11PR
30x9
30x9
damn awesome, i did 30x7,7,7 last week.


reverse cable curls

95x8
95x10
95x10


behind the back wrist curls

85x27
115x14
115x15

done. 37 min workout. great pumps and intensity.

[Jon_Blaze]

biceps and forearms

db curl

30'sx8
45'sx5
60'sx5


incline hammers

40'sx7
40'sx6
40'sx6


db spider curls

30x11PR
30x9
30x9
damn awesome, i did 30x7,7,7 last week.


reverse cable curls

95x8
95x10
95x10


behind the back wrist curls

85x27
115x14
115x15

done. 37 min workout. great pumps and intensity.

Damn 37 minutes? Nice in and out time.

[J A Y]

quality not quantity, nice work pro

[Beach91]

Fast and effective in and out, quality session with no time wasted.

i agree about your late nite training, i am usually in the gym early in the A.m. while everyone sleeps, love the solitude

[Legacy]

killer arm work bro. I'll have to throw in some incline hammers next week, sounds deadly

[prowrestler]

Damn 37 minutes? Nice in and out time.
well it was just biceps n forearms. but i moved fast

quality not quantity, nice work pro
just like my sex life..

killer arm work bro. I'll have to throw in some incline hammers next week, sounds deadly
its good man. good pumps even for a more powerish move. i do them both arms at the same time. i think you'd be able to lift more using an alternating method though

[Vaze_06]

flex flex flex flex flex!! lol way to work your beach boy muscles

[SpankyC]

biceps and forearms

db curl

30'sx8
45'sx5
60'sx5


incline hammers

40'sx7
40'sx6
40'sx6


db spider curls

30x11PR
30x9
30x9
damn awesome, i did 30x7,7,7 last week.


reverse cable curls

95x8
95x10
95x10


behind the back wrist curls

85x27
115x14
115x15

done. 37 min workout. great pumps and intensity.

heavy and basic, good shit

[scals]

Good workout pro. Ready for summerslam?

[Legacy]

Good workout pro. Ready for summerslam?

Shit I know I am. I am waiting to see Cenas WWE team fuck up the Nexus (hate those guys). I know your probably not pumped about Cena scals, but you got Bret Hart up there and a shit ton of others hahah. Hopefully soon we will see prowrestler on that stage decked out in animal gear representing.

[JustJ]

heavy curling my man.

[prowrestler]

flex flex flex flex flex!! lol way to work your beach boy muscles
only for you ;)
and they are sexy muscles...not beach...fuck the beach

heavy and basic, good shit
thanks, its what works

Good workout pro. Ready for summerslam?
cheap food day, im ready lool

Shit I know I am. I am waiting to see Cenas WWE team fuck up the Nexus (hate those guys). I know your probably not pumped about Cena scals, but you got Bret Hart up there and a shit ton of others hahah. Hopefully soon we will see prowrestler on that stage decked out in animal gear representing.
ya that match should be interesting for sure, i got hopes on it. the logo is pretty badass, i wouldnt mind at all reppin that on a knee pad or some shit

heavy curling my man.
thanks my dear

[Beach91]

Legacy is so wrong, the Nexus is going over, they have to for the storyline to continue,

Nice session, and enjoy summerslam and the cheat meal

[prowrestler]

Legacy is so wrong, the Nexus is going over, they have to for the storyline to continue,

Nice session, and enjoy summerslam and the cheat meal

i agree 100%, it must or be a cheap finish

and i will....im thinkin wings

[scals]

I'm ready for SS no doubt. I'm not a fan of Nexus, but the angle is one of the most interesting in a bit. I'm wondering about the 7th man. I'm hoping for something big from the Miz tonight.

[Legacy]

Legacy is so wrong, the Nexus is going over, they have to for the storyline to continue,

Nice session, and enjoy summerslam and the cheat meal

Nexus denied. Cena and team pull through with Bryan as the 7th man. Fuck yeah haha

[scals]

Nexus denied. Cena and team pull through with Bryan as the 7th man. Fuck yeah haha

Makes no sense. PS who gets DDTd on concrete then comes back in 30 seconds and eliminates 2 people. Its getting borderline ridiculous now.

Love the Daniel Bryan thing, but the Miz coming out should have sealed it for Nexus. Dominate for 3 months then lose the big match. Stupid.

[Legacy]

Makes no sense. PS who gets DDTd on concrete then comes back in 30 seconds and eliminates 2 people. Its getting borderline ridiculous now.

Hahahaha

[prowrestler]

took abit of a deload now im back

back and biceps

pulldowns

warmups
150x8
165x8,8


barbell row

95x10
135x8
185x8,8,8


chinups

11,10,9


seated row to chest, elbows out

warmups
120x10,10,10


hanging reverse shrug on seated row

60x15,15,15


cable cheat curls

warmups
195x5,5,5


incline db curls

40'sx5,4,4


spider db curls

35x4,4,4,4


forearm circuit 3 rounds

[J Wong]

Good stuff Pro!

[J A Y]

good session pro, growing some wings

[prowrestler]

Good stuff Pro!


good session pro, growing some wings

thanks guys

[Firedrake]

Solid work goin' on . . . well done! I gotta catch up with you on chinups! <grin>

[prowrestler]

Solid work goin' on . . . well done! I gotta catch up with you on chinups! <grin>

i guess i shouldnt say i do 20+ when the goal is reps then.. not form n stuff

thanks, i try

[Legacy]

Solid workout bro, keep it going. Did you watch summerslam at all?

[Beach91]

Nexus denied. Cena and team pull through with Bryan as the 7th man. Fuck yeah haha

Brutal, I can see your a fan, but in the bigger picture i think its poor planning by WWE, they just killed the hottest storyline they ve had in 3 or 4 years, they made the Nexxus look like a joke, very weak and in the process Cena always looks like Superman(its hulk hogan 80s version in the 2010s!)

i think they needed much more time, and built up Nexxus as a juggernaut over several months before having them lose and show cracks in their foundation, now the storyline is watered down especially with all their tainted wins on Raw- doesnt anyone clean job anymore? In half a years time some of the nexxus guys will be getting future endeavoured!

Sorry Pro for stealing the thread, i know u watched Summerslam and you know your shit, if you have second, whatre your thoughts?

[wedge]

Brutal, I can see your a fan, but in the bigger picture i think its poor planning by WWE, they just killed the hottest storyline they ve had in 3 or 4 years, they made the Nexxus look like a joke, very weak and in the process Cena always looks like Superman(its hulk hogan 80s version in the 2010s!)

i think they needed much more time, and built up Nexxus as a juggernaut over several months before having them lose and show cracks in their foundation, now the storyline is watered down especially with all their tainted wins on Raw- doesnt anyone clean job anymore? In half a years time some of the nexxus guys will be getting future endeavoured!

Sorry Pro for stealing the thread, i know u watched Summerslam and you know your shit, if you have second, whatre your thoughts?

It's a bird. It's a plane. It's SUPER CENA!

Good workouts Pro.
What's your wrestling training like?

[prowrestler]

Solid workout bro, keep it going. Did you watch summerslam at all?
thanks, ya i watched most of it

Brutal, I can see your a fan, but in the bigger picture i think its poor planning by WWE, they just killed the hottest storyline they ve had in 3 or 4 years, they made the Nexxus look like a joke, very weak and in the process Cena always looks like Superman(its hulk hogan 80s version in the 2010s!)

i think they needed much more time, and built up Nexxus as a juggernaut over several months before having them lose and show cracks in their foundation, now the storyline is watered down especially with all their tainted wins on Raw- doesnt anyone clean job anymore? In half a years time some of the nexxus guys will be getting future endeavoured!

Sorry Pro for stealing the thread, i know u watched Summerslam and you know your shit, if you have second, whatre your thoughts?
team WWE had way too much credibility to go clean to some runner ups and wade barret. i think cena made them look strong while still winning the match. closed out the years other big show with a face win, which is always good booking.

It's a bird. It's a plane. It's SUPER CENA!

Good workouts Pro.
What's your wrestling training like?
thanks,. my wrestling training is normally always different. depends what we are going to work on. recently we've been practising some bigger moves. at this stage for me, we normally practise working a match and making it make sense

[prowrestler]

shity bench and push day


bench

barx17
95x3
135x3
165x3
190x3
hands were slipping on the bar so said fuck it..


close grip steep incline from pins

95x6
135x6,6,6pr


overhead db extension

35x8 pr


6 sets of 1 arm pressdowns 30x15


ya in and out kinda day. didnt do 2 much

[Legacy]

I know how ya feel bro. Just gotta keep pushing though

[prowrestler]

I know how ya feel bro. Just gotta keep pushing though

i still hit some prs on triceps atleast. i like to think positive. better then just doing nothing

[Mr. Dead]

Ya still got in, and got it done... Congrats on the PR's!!!

[J A Y]

Stick with it pro, bad days happen, the incline press still going strong

[prowrestler]

Ya still got in, and got it done... Congrats on the PR's!!!


Stick with it pro, bad days happen, the incline press still going strong

thanks guys

[prowrestler]

i took some extra time off this week. my system was shot. i was gonna wait till tomorow but i feel awesome today.

for this training cycle, im gonna remove the most useless exercise per muscle, and focus more on the remaining lifts.

[Legacy]

i took some extra time off this week. my system was shot. i was gonna wait till tomorow but i feel awesome today.

for this training cycle, im gonna remove the most useless exercise per muscle, and focus more on the remaining lifts.

Rest is key bro, good to see your back into things. Go by how your body feels.

[prowrestler]

Rest is key bro, good to see your back into things. Go by how your body feels.

yup, i tried to do a half ass deload and it failed bad.

[ontheEDGE]

yup, i tried to do a half ass deload and it failed bad.

So I looked up this "Deload." Looks like a great idea. Ive taken time off but never did a deload week - less weight and intensity to reset the CNS. Im gonna give it a go myself because the benefits are aimed at both present and long term success. Anyway Im glad I checked up on your journey to see this, and good luck on your way to the WWE.

[prowrestler]

So I looked up this "Deload." Looks like a great idea. Ive taken time off but never did a deload week - less weight and intensity to reset the CNS. Im gonna give it a go myself because the benefits are aimed at both present and long term success. Anyway Im glad I checked up on your journey to see this, and good luck on your way to the WWE.

thanks man, glad it helped ya

[prowrestler]

so im done with the time off. i enjoyed it as much as possible. put me in a semi depressed mood at times though lol


doing back, biceps tonight.

[J A Y]

so im done with the time off. i enjoyed it as much as possible. put me in a semi depressed mood at times though lol


doing back, biceps tonight.

haha the call of the iron is too much! good to see you back once more and refreshed properly this time i hope!

lets see some workouts and PR's proski

[prowrestler]

haha the call of the iron is too much! good to see you back once more and refreshed properly this time i hope!

lets see some workouts and PR's proski

ya, i feel good this morning. goin over my split before i hit the gym at night.

1 of those moods when ya wanna kill puppies

[Aggression]

so im done with the time off. i enjoyed it as much as possible. put me in a semi depressed mood at times though lol


doing back, biceps tonight.

I hear ya, P. I had a week off last week due to vacation, and now I'm easing back into it. I can't wait to attack it heavy and hard next week. Bring the pain, son.

[shizz702]

Deloads suck, get back to it!

[prowrestler]

I hear ya, P. I had a week off last week due to vacation, and now I'm easing back into it. I can't wait to attack it heavy and hard next week. Bring the pain, son.
helll ya dude

Deloads suck, get back to it!
i learned to make the most of it lol
gettin back to it with something that is 100% new to me...steppin up my game

[Firedrake]

gettin back to it with something that is 100% new to me...steppin up my game

That was MY old Journey! <grin>

Go get some! Looking forward to the next steps!

[prowrestler]

That was MY old Journey! <grin>

Go get some! Looking forward to the next steps!

just be happy then...feel special maybe?

biggest changes..

-grip work took very seriously
- increase mechanical load
- increase recovery

[Legacy]

You catch raw this past week bro. Pretty good ending. Hope this new week is going good after that de load

[prowrestler]

pulldowns

not muchx more then not much
105x3
135x3
150x3
165x3
180x3
195x3
210x3
225x3PR
acceleration went slightly down at 225. thats where i stop.


1 arm old school tbag...bars

90x3
115x3
140x3(way too slow)
125x3
130x3 / chinups no negativex5
130x3 / chinups no negativex5
130x3 / chinups no negativex5


1 arm seated row to neck

60x10
90x10
105x10
120x10 (speed suffered here)


forced isometric curl into pins / db curls

65lbsx20secs / 35'sx5
75lbsx20secs / 35'sx5
85lbsx20secs / 35'sx5
can deffinatly go up on both lifts


spider curls, close grip

65x8,6,8


db crushs

35x10
50x10
60x10

[prowrestler]

stretchd lats on a special machine that vibrates. x 6 mins about


sled lat rows

plyo box x 3 trips (trip = 12-15 rows)
plyo box+45 x 3 trips


sled mid back rows

plyo box+45 x 4 trips


sled bicep curls

plyo box+45 x 3 trips


got home and took a contrast shower.

[prowrestler]

You catch raw this past week bro. Pretty good ending. Hope this new week is going good after that de load

i only checkd results this week man.

i feel awesome. deload worked greatt

[wedge]

i only checkd results this week man.

i feel awesome. deload worked greatt

Good to hear bro. Raise some hell in the gym.

[Beach91]

i deloaded too the past week, soo boring ,but it works

good to see your back at it, tonnes of volume on that last session, gotta love it

you watch any TNA?

[C.Coronato]

Looking good Pro. Hows everything else up north?

[DANO]

wow, some crazy work in here! that was some intense back work..

[jandirigma]

Your a beast, bro! I like what I'm seeing. Keep climbin' to get to the top, sure ya gonna get there. What organization ya wrestling for?

[Big Wides]

Liking the sled work bro....it goes a long way in recouperation and works the deep fibers that the weights can't hit

[prowrestler]

Good to hear bro. Raise some hell in the gym.
thats the plan man

i deloaded too the past week, soo boring ,but it works

good to see your back at it, tonnes of volume on that last session, gotta love it

you watch any TNA?
more volume = more growth as long as you can recover.
i haaaardly watch tna....i don't really follow at all. never got into it really

Looking good Pro. Hows everything else up north?
thanks man, things are goin good, can't and won't ever complain

wow, some crazy work in here! that was some intense back work..
i really liked it alot

Your a beast, bro! I like what I'm seeing. Keep climbin' to get to the top, sure ya gonna get there. What organization ya wrestling for?
thanks bud. im doing 2 local ones at the moment, kinda slow in summer time

Liking the sled work bro....it goes a long way in recouperation and works the deep fibers that the weights can't hit
its a huge part of my new training concept/style.

[Mr. Dead]

Lookin' good, in here!!! Definitely gettin' some work done!!!

[prowrestler]

i missed my push day yesterday and cant do it today due to a push day on sat...so did some sled work for my pushing muscles 2.

***SLED = a 50lb sandbag with a rope through it for handles.***


general warmupsx 10 mins

-"sled" horizontal press
50lb bag x 3 trips (each trip is about 35 yards id say)


-''sled" front raises
50lb bag x 3 trips


-"sled" lat row
50lb bag x 3 trips


-" sled" reverse flys
50lb bag x 3 trips


- band overhead extensions, no negative
doubled mini x 12

[prowrestler]

Lookin' good, in here!!! Definitely gettin' some work done!!!

thanks man, training harder then ever before is the goal. harder AND smarter

[Legacy]

Nice sled work bro.

[prowrestler]

Nice sled work bro.

thanks buddy

[jandirigma]

Nice "sled". Solid old-fashioned work. I guess I can plug in some handles on a heavy bag and try something like this, plus it'll give me and my students something to practice our boxing on. Thanks for the "sled" idea, bro.

[prowrestler]

Nice "sled". Solid old-fashioned work. I guess I can plug in some handles on a heavy bag and try something like this, plus it'll give me and my students something to practice our boxing on. Thanks for the "sled" idea, bro.

thats a good idea. i use a skipping rope and i hockey taped the ends of them to thicken it up so my hands dont slide off.

no problem, glad it helpd

[J Wong]

I like the sled work. Looks like it keeps things interesting

[B. Rowe]

Very different style of training. Is this something you have incorporated on a regular basis or just a new twist into the mix?

[prowrestler]

I like the sled work. Looks like it keeps things interesting
used for mainly other reasons....but fuck ya lol

Very different style of training. Is this something you have incorporated on a regular basis or just a new twist into the mix?
well my training has gone through some changes. different mentality abit. the sled work is new and is a big part of my new training ideas.

[Beach91]

The sled work is interesting, are you using it as a form of strength conditioning/cardio?

Nice to see some thinking outside of the proverbial box

[prowrestler]

The sled work is interesting, are you using it as a form of strength conditioning/cardio?

Nice to see some thinking outside of the proverbial box

means to get more load without stressing the recovery system. also speeds training recovery time alot.

[J A Y]

nsome nice work going on as of late pro

brains and brawn?.... marry me?

[prowrestler]

nsome nice work going on as of late pro

brains and brawn?.... marry me?

ill show you what those chains are really ment for tonight..

[prowrestler]

mini band lat warm up / activation
3x 10 seconds dynamic reps.


"sled" lat rows

50lb bag x 15 yards
50lb bag x 15 yards
50lb bag x 40 yards ( went by 3 houses down my street...i guess 40 yards)


"sled" rear delt raises

50lb bag x 40 yards


"sled" bicep curls

50lb bag x 40 yards


then i ate apples.

[mgmmaze]

hey Pro hows it been havent been around latley moved and started school. hope all has been well peace bro

[prowrestler]

hey Pro hows it been havent been around latley moved and started school. hope all has been well peace bro

whats up bud

shits been going awesome for me, im never gonna be one to complain

[prowrestler]

steep incline press, triples n singles
cg pin military press, triples
lying tricep ext' into pins / db extensions
lying laterals
shrugs

[Legacy]

steep incline press, triples n singles
cg pin military press, triples
lying tricep ext' into pins / db extensions
lying laterals
shrugs

Looks very simple, yet very effective. Keep it up bro

[mgmmaze]

whats up bud

shits been going awesome for me, im never gonna be one to complain

good to hear man maybe one day soon ill be downloading you on hulu cause fuck payin for cable that shit is ridiculous

[Beach91]

I never caught the UFC PPV, how was the Penn Edgar fight, u think BJs best days are behind him?

[J A Y]

there are those lying laterals again...

lets see what you got proski, still awaiting explanation on what those chains are for darling

[prowrestler]

so ive gona MIA for abit.. had some health concern but im ok.

gonna train some back and biceps tonight, miss the fucking gym

[B. Rowe]

so ive gona MIA for abit.. had some health concern but im ok.

gonna train some back and biceps tonight, miss the fucking gym

good to see your back in action, hope nothing serious.

[Beach91]

I hope it isnt a broken heart over team WWe losing last nite,

just kidding man, i dont mean to be an ass, hope alls well and that the health concern was just a little bump on the road to the WWE

[Legacy]

Good to see your back in action.

[prowrestler]

last few days have been light stuff and recovery orientated. just to get back in the groove and get my body back and primed. ill probably go back in tonight and do some light leg and ab stuff plus more recovery shit.

1 day at a time. as long as im alive

[Legacy]

last few days have been light stuff and recovery orientated. just to get back in the groove and get my body back and primed. ill probably go back in tonight and do some light leg and ab stuff plus more recovery shit.

1 day at a time. as long as im alive

Sounds good bro, hope everything is working out for ya