AmateurWrestler's Training Journal

[AmateurWrestler]

ok i'm tired of procrastinating and watching my strength dwindle.......i'm gettin off my ass and im gonna give the muscle media bench routine a try

MONDAY APRIL 7 2003

BENCH WORKOUT

115x8(warmup)
135x3(warmup)
150x6 (easy)
160x5 (easy)
160x5 (easy)
165x4 (pretty easy)
165x4 (easy, but the last rep stalled for less than a second at the top)


DUMBELL BENCH

50x9
50x8
50x8

these sets were decent, the last was a lil tough

SIDE LATERALS

20x8 (form was a lil off on the last couple reps)
17.5x8 (easy)
17.5x8 (easy)

TRICEPS

STANDING E-Z BAR EXTENSION

60x8 (easy)
65x5 (sucked big time)

TWO ARM OVERHEAD DB EXTENSION

55x8 (easy)

overall the workout felt good, im very happy im not being lazy anymore.........the bench sets flew up no problem so im happy

[Fullback_45]

Good job, nice lifts to start with. Keep it up though, dont slack off or youll regret it. Thive off your success and youll be blasting 2 something before long!

[AmateurWrestler]

thanks a lot man, you have no idea how much comments like yours mean too me

[AmateurWrestler]

also........i'm finally gonna stick to a routine.......i would keep working hard for a week then slacking off and doing nothing

my maxes are a 195 bench....a 230 squat.......and a 270 deadlift......(used to be 300 but it's been a long while since i did any.)

but im commited this time, this journal will help me stay on track

[AmateurWrestler]

i'm gonna leave for my back workout in a few, it won't be really tough but i always get excited! lol

[healthy n_fit]

Hey bro, good job. we have similar stats. (bench200/squat225+/deadlift300+\ but they're lower now)

ill be lookin forward to your progress. keep it up.:)

[AmateurWrestler]

thanks a lot!



lol btw, how do you make the lil faces in the text?

[healthy n_fit]

Originally posted by AmateurWrestler
thanks a lot!



lol btw, how do you make the lil faces in the text?

No prob.

haha, as for the lil faces...:

:)
:(
:mad:
:D
;)
:cool:
:eek:
:o

i disabled smilies in this post so you could see the exact typing.

and good luck on your back workout!

[Fullback_45]

Go tear that back up, form befoer weight, give it your best, And i think all you have to do is click the buttons on the the top next to the faces to add faces.

[AmateurWrestler]

BACK WORKOUT

WARMUP: 10 PULLUPS (just to get my back pumped

NARROW GRIP PULLDOWNS: 120x8 (overhand, pretty easy)

130x8 (underhand, a lil tough the last rep)

130x10 ( started overhand for 6 reps, but i coulden't get any more so i switched to underhand and got 4 more reps)

DUMBELL ROW
60X6 (felt really crappy)
55x8 (a lil better but crappy nontheless)

Barbell Row
100x6 (all these damn rows feel so unatural :( )

BICEPS

BARBELL CURLS

60x6 (felt good, intense set)
60x6 (even better, had to cheat on last rep though)
50x8 (from all the back work and curls my bi's were drained, had to cheat on the last rep)

CALVES

SEATED CALF RAISE

45x12 (warmup)

90x8 (this set hurt like a mofo)

then i did something to make my calves cry a bit

80x8 +15 bodyweight standing calf raises + 45x8 back on the seated


lol omg it felt like they'd been shot




comments: The pulldowns felt really good, rows sucked big time though.....i can't find a row that has a good feel. Curls were fine, my bi's are pretty weak though. The calves felt good.

overall a decent workout, the rows pissed me off

[healthy n_fit]

hey, it looked like a good workout to me. pretty interesting too. dont get too upset over the rows. they may feel weird at first, but you get used to the it soon enough. keep it up bro.

[AmateurWrestler]

thanks dude

[AmateurWrestler]

FRIDAY APRIL 11

BENCH WORKOUT 2

BENCH

115X8
135X3

WORK SETS

165X3
165X3
180X2
180X2

NEGATIVE

2OO LBS.



today sucked

the weights felt heavy as hell, i haven't been eating right the last day or two, not enough food, i always slack off on the weekend this sucks ass

doin legs tommorow, i hope things improve:(

[healthy n_fit]

hey, sorry bout the workout. it didnt look too bad though. i hope leg day goes better for you.

[AmateurWrestler]

im working on a new routine, this one im on feels awkward....i have some ideas so i will let you guys know

[AmateurWrestler]

unless someone wnats to help me design one, for some reason i don't trust myself making a routine........weird eh?

[healthy n_fit]

hahaha. maybe if ya made a routine and posted it, we could critique it for you.

[Fullback_45]

NOt trying to stop you from makeing a new routine or not. But keep in mind..........sometimes they do feel a little weird when your performing them. On the other hand you might want to give it a little longer. I am on a routine wich i found at www.fortifiediron.com, wich is workign well for me since i modified it just a bit. Ill post it if you want. Dont get down about this, we can always make it better the next workout.

[AmateurWrestler]

i know what the problem is


i can't keep up with the eating, it drives me insane to eat that much...........i get hungry but it goes away quick and i just get disgusted with food

i love training:(

[Fullback_45]

Well man. I know what you mean. But first you have to realize, you arent going to go far without eating much in such a demanding sport, well it can be demanding. IT took me about a week. I mean before i started traineing i could go all day and only eat once. But now that i started traineing im hungry all the time, i even have to think about what times ill eat or else im eating every thirty minutes. Give it a shot man, stick to it for a week, and by then if you havent developed the habbit there is other stuff that you can do.

[AmateurWrestler]

what kinda stuff?

im curious :)

[chupamiverga]

have you tried meal replacement shakes or protein shake/bars? They usually fill you up before your body tells your brain that it doesnt want any more. and try eating 6 meals instead of 3 big ones this could help as well. like said this is a demanding sport and you need the energy and nourishment so you can recover. make sure you get enough protein and low GI carbs such as oatmeal, etc. so you can recover and move onto your next workout with full energy stores.

another thing, im not sure if you do or dont do this but dont eat sugar, sometimes it will fill you up and make you feel full.

hope this helps a little

[Fullback_45]

Well get your self some sub's for some meals like a good Protein Powder. You can use this to replenish the bodies protein supply and it will get you use to desireing something ever 3 hours. Also.............Yogurt, get some, these worked well for me when i was in your position, now they are just a part of my normal meal. But for instance have your breakfast then three hours later, remind yourself to eat a yogurt or protein shake, maybe both etc. Kinda like this.

1. MEAL
2. Protein shake/yogurt
3. MEAL
4.Protein Shake/yogurt
5. MEal
6. Protein Shake

you see, just to get yourself used to ingesting stuff on a basis, now it will take some time, but youll develope a taste and habit for this. I mean, your body will know when its time for that protein shake and yogurt and then youll find yourself still hugnry so you will be going back to make a sandwich then your meals will look something like this.

1. MEAL
2. MEAL
3. MEAL
4. MEAL
5. MEAL

also CANS OF TUNA. Buy these, they can be used as the yogurt and shakes are. Now this is just to paint a rough picture and give you an idea of how it owrked for me. Its worth givening a shot man. Now go eat something !!!!!!!!!!

[AmateurWrestler]

sorry i've been taking so long to respond guys.............i got sick and that was a reason why the eating sucked ass........then i decided that i was tired of using all those assiting exercises so i picked to go with 3x3, basic ****, nice n easy


im starting today so i will repost later

[Fullback_45]

Good to hear your back. Got kinda worried there. Give 3x3 a shot, assistance excersise were not for me either, i think that stuff is for people who have hit plateus after awhile of training.

[AmateurWrestler]

3x3 WORKOUT MONDAY MAY 5TH


SQUATS

45X15

95X6 (back started hurting gotta belt up:( )

WORK SETS

135X5 FOR 5 SETS


BENCH PRESS

45X15

WORK SETS

125X5 FOR 8 SETS


(SETS 1,5 SHOULDER WIDTH, SETS 3,7 CLOSE GRIP, SETS 2,4,6,8 WIDE GRIP)



DEADLIFT

175X5 FOR 5 SETS

I DID 2 SUMO, AND 3 CONVENTIOMAL




NOTES: The squats suck.....my back is killing me even with lighter weights, i have a pretty screwed up back, ive talked to steel about on aol

some reps felt good, some my form was a bit off on account of my back and were tough


on bench it was pretty easy.....i paused the reps at the bottom


deadlifts....on sumo my back arched a lil, not very much but a tad


on conv back had no arch at all, but when i put down the weight i arched over cause im an idiot.


(i taped some of this workout so i could check it out)

[AJ010]

It looks like everything was fine, but the back pain. I'm sorry about the pain bro. I hope that you can find a way to handle it. Good luck.

[AmateurWrestler]

lol update here



i realized today i have been using the squat bar......the one thats thicker and 10 lbs heavier



my friend always says he thought it was heavier and i realized he was right!


wooo hooo! 210 bench! 215 squat! (lol) 285 deadlift!

[AmateurWrestler]

i have a question now though


should i add weight now? or should i use the same bar?


im confused.....because my maxes were about 10 lbs off on that bar


any help?

[AmateurWrestler]

my hams were really sore and tight today

i took a nap and i didnt feel great after it



i did

squats

135 for 3 sets of 5 reps

and then i did some barbell curls





im still getting used to the volume........on friday i plan to do all the exercises and sets again

[AJ010]

You'll get used to the volume soon and wont be as sore soon. for example, I think my muscles got used to squatting work again because its not making me sore anymore. And by the way, yeah, I'd just use the same bar.

[AmateurWrestler]

damn it!!!!!!!!


i got sick again! my mom works with kindergarteners and they get sick and she brings it back too me



i had to skip fridays workout im feeling a lil better today so i hope i can do it on monday

[AJ010]

Damn, sorry bro. :-/

[AmateurWrestler]

sorry guys i havent updated my log for a bit, ive been so damn busy so i will update it in the next couple of days ( fullback.....that idea with the yogurt is helping! :) )

[Fullback_45]

Glad to hear it man!!!! Keep it up, and slowly progress. Pretty soon youll be eating 24/7. Keep pumping!

[AmateurWrestler]

lol im turning into a hungry bastard soon i will have the phsyique and eating habits of rosie o donnell

[AJ010]

Haha, great! :D So, hows the back feeling today?

[AmateurWrestler]

my back is feeling good cause i havent been squatting


i have to lay off them for a while my back cant take it


i will continue deadlifts and i will do some leg presses pull throughs and leg curls


for bench i want a 225 bench in 1 month i know its lofty but i really think i can do it

[AmateurWrestler]

* know i can do it :)

[AmateurWrestler]

i will post my back workout tommorow since i will be doing it tommorow lol

[AmateurWrestler]

looks my back workout is gonna be late tonight cause of friends but i will get it done


gonna do some deads and rows i think

[AmateurWrestler]

hey guys heres my back workout

had to do it saturday


DEADLIFTS

135X10

225X10!!!!!!!!

275 (OLD PERSONAL RECORD) X....................4!!!!!!!!!!!!!

315x 0


I was so happy! i tried 315 and got it to my knee but my back was pinching and it hurt so i hadda drop it



db rows 55x10

narrow pulldowns 140x10

130x6



then i did a single with 205 on bench cause i felt like it


comments: went good! my back hurts a bit now cause i think i arch a lil too much on deadlifts so i will work on that


my lats are weak as hell but i will bring them up!

[Fullback_45]

Good sht man. Nice deadlift to. I know how that goes, lol alot of times i just have to force myself in my best interested not to do benching and other stuff on days i dont do that. What you shooting for as a max next time? WHats your max bench now?

[AmateurWrestler]

210-215.............im almost 100% sure i can get 215 205 went up pretty easy

[AmateurWrestler]

as for next time.....im gonna max out right before school ends


i was shooting for 225 and i still might but i might do something like 3 attemtps that day like this

225/230/235


depends on how things feel


btw i weighed it at 156 today


my back is hurting from the deadlifts tho


i need to work on my worm a tiny bit more

[AmateurWrestler]

* lol form

[Fullback_45]

Damn good lift for your weight, better then me lol, nothing normal. Im going for something like 230 since i know its my bare minimum, then 245 then 250 next week aswell. Keep it up man, things are looking nice and strong. Youll have it in no time.

[AmateurWrestler]

thanks a bunch! :)


as far as you go....dont worry!!!!!!!


you will send that **** into orbit next week man!!!!!!! :)

[AJ010]

Good job! You probably deadlift more than me now. Youll get 315 soon. Nice job on the bench. 225 soon! Keep up the hard work. Hope the back isnt stiff tomorrow.

[AmateurWrestler]

thanks bro!!!!!!!!!! :)

225 and 315 feel like they are right around the corner.......like theyre within grasp!


ive never felt this way........a year ago 225 and 315 felt like it was unreachable but im so damn close!

[AmateurWrestler]

BENCH WORKOUT

I DID SOME DUMBELL PRESSES THEN SOME RANDOM SHIZ


HERE GOES



INCLINE DUMBELL PRESS


65X4

65x2 :(

65x3

65x2


FLAT DUMBELL PRESS



60x6 (tried 70 but couldent get 1 rep, i will start with 70 on flat next week)

65x3

65x3

SIDE LATERALS

20x8 (form off)

17.5x8

17.5x8


HAMMER CURLS

35's x 6

40's x 3


COMMENTS: IT STARTED ****TY


IT WENT FAIRLY GOOD AFTER IT

IM JUST NOT USED TO SUCH LOW ASS REPS ON DUMBELL PRESSES IT THROWS MY BALANCE OFF


HAMMERS WERE OK

LATERALS OK

[AJ010]

Not too bad. Looks fun.

[AmateurWrestler]

ok guys this day pissed me off

i was having a bad day, but as you will see it was good too, i realized when i got to the gym i forgot my belt and that just made me even more pissed


DEADLIFTS

135X10

225X5

275x2 :( hard as hell

315x1 PR!!!!!

I DID THE LIFT WITH NO BELT TOO! YES!


BENCH


I MAXED OUT YESTERDAY AND GOT 215, WHICH WAS DUMB, BUT WHAT MADE IT EVEN DUMBER IS I DID IT AGAIN TODAY LOL


185X2

220X1 PR!!!!!!!!


OMG! MY BENCH AND DEADLIFT HAVE BEEN SKY ROCKETING!



THEN I DID SOME ROWS

THEY PISS ME OFF SO BAD! I CANT GET A FEEL FOR THEM AT ALL!!!!!!!!!!


NARROW PULLDOWNS

130X8

140X5



THAT WAS THE WORKOUT, IM FEELING ****TY CAUSE THOSE ROWS PISS ME OFF BUT IM HAPPY WITH MY BENCH AND DEADLIFT

I JUST WISH I COULD SQUAT DAMN IT

[Fullback_45]

Congradulations!!!!!!!!!!!!!!!!! Awsome job man, feels great dont it!!!!! Keep on pounding away at it.

[AmateurWrestler]

o yeah, after 315 i tried 330 and it wouldent budge


and after 220 i tried 225 got it halfway up and then couldent get it any more

[AJ010]

Good job man!!! Very good job. You're gonna bench 225 soon! :) And deadlift 350 soon. Keep it up!

[AmateurWrestler]

thanks a ton fullback and steel!


in 2 weeks im going to do something like this, i hope for these lifts


bench: 230

deadlift: 340

[AJ010]

Originally posted by AmateurWrestler
thanks a ton fullback and steel!


in 2 weeks im going to do something like this, i hope for these lifts


bench: 230

deadlift: 340

Np. Good luck getting the bench and deadlift!

[AmateurWrestler]

im so depressed and pissed off :(


i just got back from my bench workout, my mind was way off somewhere else, this was the worst workout i have ever had, im so disgusted with myself that i wont even say anything about it

[Fullback_45]

Hey man, I know EXACTLEY you feel, I mean look how fked up I am these past weeks. You need to record it anyhow, so you can have it as reference and when you beat the hell out of those weights next time around you can look back and feel great.


Just post it man, Ill tell you if its really all that bad.

[AmateurWrestler]

i dont remember too much


i wanted 70's x4 reps for dumbell presses, i tried to get em up and couldent

i did a single with 205, and missed 210, that pissed me off bad


i did some hammer strength bench with 2 45s on each side


i dont even remember much i was so mad


thanks for the support

[AmateurWrestler]

personally, i think my head just wasnt in it


either that or i have fried my cns

[Fullback_45]

Not bad at all. Yea sometimes our heads just arent there. How did you eat today, hows those carbs. Carbs affect me big time, espeically on the bench because i exsert so much energy into it. Look back, look at all the stuff youve accmoplished these past workouts, alot of PR, be proud bro. Maybe you could try lowering down the weights and go a little light for awhile and gradualey work your way up again to give your system some time to recover. Other then that its not bad by any means.

[AmateurWrestler]

my sleep was ****, i ate ****ty

today was just a bad day

you got aim man?

[AJ010]

Thats not too bad bro. Next time will be better.

[Fullback_45]

Na man, lol im not sure what aim is. AOL Instnat Messanger? You have MSN?

[AmateurWrestler]

lol yeah its aol


sorry no msn :(

[AmateurWrestler]

this has just gotten frickin worse and worse


i was feeling better, my back that is, so i was going to start squatting again today with light weights

last night i was goin down some stairs, and this one like curved off and i twisted my ankle and my knee went sideways and i fell down on top of it



now it ****ing hurts whenever i curl or extend it


this sucks ass guys :(

[Fullback_45]

Sorry to hear that bro. I have noticed, bad sht comes in a chain, one thing after another after another. Sprains seem to go away fast, by next week you can hit those squats im sure

[AmateurWrestler]

my knee is ****ed up i think

[Fullback_45]

Try and lay off it for a couple days then. Ofcourse its going to hurt and possibley swell, tomarrow it wil probley hurt the worse. If you really feel its not normal, this pain and stuff, doctor is the only way. best of luck bro, im sure its nothing.

[AmateurWrestler]

i cant stand up or ****, i think i did something to a tendon or a ligament

[AmateurWrestler]

i think it shoulde be fine in a few days but well see

[AJ010]

Damn that sucks bro. Wow, how damn coincidental, how we both get similar injuries lol. I hope your knee gets better soon, as i do mine.

[AmateurWrestler]

i played paintball with the wrestling team yesterday and now it hurts worse

i cant even squat the bar

this sucks!!!!!!!!!!!!!!!!

[AmateurWrestler]

i will post my chest workout later tonight after i do it, wish me luck

[Fullback_45]

Best of luck bro.

[AmateurWrestler]

this just gets more and more depressing.............:(

INCLINE BENCH PRESS MAXOUT

135x3 (heavy)

155x1

175x1 (this was so ****ing hard but i got it)

180x0 (this ****ing plastered me to the bench)

then i dropped it to 155 for some sets



155x3 WTF?! I DID THIS WHEN MY INCLINE WAS 10 LBS LOWER!!!!

155X1!!!!! NOW I WAS JUST PISSED OFF


DROPPED IT TO 140

140X8

145X6

145X5 (on rep 6 i just couldnt lock it out and get it on the racks, no spotter i was at home, it almost got dropped on my face, hit my chest and scraped it.)

145x1 (i was scared pretty bad after almost smashing myself)



CLOSE GRIP BENCH PRESS

165X4

165X3

165X3

165X2


THOSE SETS WERE OK



COMMENTS : IWANTED A 185 INCLINE SO BAD, I SHOULD HAVE GOTTEN IT TOO, BUT I SUCKED

I WARMED UP USING A RESISTANCE BAND, IT WORKED GOOD.

OVERALL IM DISSAPOINTED, WHERE DID THE INTENSITY GO?

[Fullback_45]

The intensity sounds like it was there. you just used it wrong. I know exactley what you mean. Next time man, just take as long as you need in between sets, sometimes 5 minutes if need be, sit there, and relax, tale yourself how your able to put up 220 so your fully capable of hiting those lifts. Just try not to get so out of state when your workout is not as strong as you like. I also find that it helps if I mentally rehearse everything before i do it. Just take some time and get yourself in check. Give it another shot next time bro. 185 man..........................youll nail it.

[AmateurWrestler]

i hope so, but personally i think i will be lucky to get 180..........


if you guys couldent tell i have some big problems with confidence :(


thanks for the support guys, good luck on your new routine fullback

[Fullback_45]

Just remeber the only person in the gym you have to beat is yourself. The confidence will come. Keep it up!

[AmateurWrestler]

thanks fullback


50 PULLUPS WORKOUT

set 1 :10

set 2 :8

set 3 :6

set 4 :6

set 5 :4, switched to underhand close grip then got 2 more

set 6 :6 (rested a lil longer)

set 7 :7 ( hadda cheat a bit)


im drained, my bi's forearms and lats are blown up like ballons


i noticed that i use my abs when im doing pullups so maybe they arent strict enough? oh well, decent workout

[AJ010]

Nice pullup workout. Sorry about the Incline attempt. I had the same problem bro. I only got weaker on incline last time i tried it! Don't worry, it'll work out good soon enough./

[AmateurWrestler]

thanks a lot man

[AmateurWrestler]

im going to take the next week off, my knee is still bothering me quite a bit, and i have a lot of thinking to do...........

[AmateurWrestler]

scratch that ima start the russian BEAR routine tonight cause ima bear! lol not really

[AmateurWrestler]

DAY 1 OF RUSSIAN BEAR ROUTINE


BENCH

120x8

140x5

160x5

170x5

170x5

170x5

160x5

140x8

120x12



COMMENTS: PRETTY GOOD, SHOULD THE WEIGHTS BE THIS EASY THOUGH???????

[AmateurWrestler]

damn this blows, i had to stay up the last two nights working on a project and hadn't gotten any sleep in 34 hours


but i took a nap so i hope things arent too screwed up

[Fullback_45]

Hehehehe be happy that they are light, that means your strong!

[AmateurWrestler]

lol well it is the russian bear routine, so that makes me a bear!!


lol i wish

[Fullback_45]

Hehehehe were did you find this routine. Ive heard of the russian bench routine just not the "bear"?

[AmateurWrestler]

dssea gave it to me, look on the powerlifting forum under a post i made called russian routine????????????? its in that page

[AmateurWrestler]

hey guys, i wanted your opinion on this



i have been up all week working for finals and **** i have only gotten about 8 hours of sleep total, i didnt even sleep at all one night


i kind of wanna wait till next week and restart the russian routine, so i get some decent results


my eating has been ****ty as hell to


so should i wait until next week and restart?


thanks guys

[AmateurWrestler]

im going to be working on a routine based for shotput or discus as i will probably give them a try this next track season, any input on exercises and **** is appreciated

[Fullback_45]

So you going to be doing the russian routine or something specified more torwards track. Isnt track next year like towards the end. If i were you id just finish off your russian bench routine after haveing started it next week when your better, see how your bench and everything look then try to get a routine geared torward track.

[AmateurWrestler]

im gonna restart it on monday


as for track ****, i have no idea for a track routine any sugg?

[Fullback_45]

What area of track do ayou want to focus on?

[AmateurWrestler]

discus or shotput, not sure


i probably suck at em though lol


i will post the routine i will be doing for the next six weeks later tonight

[Fullback_45]

I assume youd need strong shoulders and some good tries for those obviously! Sounds like fun huh?

[AmateurWrestler]

hehe sounds great


my tris and shoulders have always been some of my strongest parts so yeah

[AmateurWrestler]

i've thought quite a bit, and i think i will save the russian routine as it will be easier to deal with during school


as i stated i wanted to do shotput or discus and personally i am going to go on a bb style routine for most of the summer and try to add some weight to my frame

heres what my daily diet will look like whatcha guys think?


BREAKFAST

-2 EGGO WAFFLES
-20 OZ. MILK
-1 EGG

SNACK

-2 YOGURTS
-16 OZ. MILK

LUNCH

-1 CHICKEN BREAST
-1 BANNANA
-16 OZ. MILK

SNACK

( LOST OF DIFFERENT POSSIBILITIES)

DINNER

WHATEVER GETS FIXED OR I WILL MAKE SOMETHING

BEFORE BED

-2 PIECES BREAD WITH PEANUT BUTTER
-20 OZ. MILK
-8 OZ. ORANGE JUICE



IF I NEED TO I WILL ADD A BIT MORE FOOD TO THE MEALS DOWN THE ROAD



whatcha guys think of this?

[AJ010]

Good luck with shotput and discus!!

[AMG]

Good luck with the BBing!

[AmateurWrestler]

thanks a bunch man, im under a lotta stress right now so im unsure of when i will start but soon hopefully :)

[AMG]

Originally posted by AmateurWrestler
thanks a bunch man, im under a lotta stress right now so im unsure of when i will start but soon hopefully :)

Anyime bro.


What's your planned BBing routine?

[AmateurWrestler]

ok guys, i went to the doctor for my knee today

he says its just a strain of the tendons


now, in my upper abdominal area it appears that i have either a hernia, or a torn muscle


i have to go speak to some surgeons sometime next month to figure things out


i dont even know what to say right now, im a little angry and depressed.......

[Fullback_45]

Aw sorry to hear that man. To be great you have to overcome these great obstacles. Keep your head up, there is nothing you can do about it. Whats the deal with your BB plan. You going to hold on it for awhile?

[AmateurWrestler]

yeah, i think i will but i dont think i will be lifting heavy for a while


thanks for the support fullback, i will try to keep my head up

[Fullback_45]

Your strong bro. Wait and see what your doctor has to say. Look at it this way, if worst comes to worse, youll be able to still work arms! You have your whole life to lift. Obstacles, you never get used to them, but there is going to be a great deal of them during track season that youll smoke!

[AMG]

Sorry to hear about the injury bro.

Take your time and get back to 100%. The weights will be there when you're ready.

[AmateurWrestler]

thanks guys

[AmateurWrestler]

it sounds like i wont even need surgery for this hernia, so thats a good thing



the docs havent said anything about not lifting so im just gonna work my arms tonight or i will go nuts with boredom lol


wish me luck guys


peace

[Fullback_45]

HIt those suckers hard. Atleast youll know your form will be good!!!

[AmateurWrestler]

Originally posted by Fullback_45
HIt those suckers hard. Atleast youll know your form will be good!!!


you are damn right i will, but im ago in about 5 minutes and do it :)

[AMG]

Good luck getting back to 100% and fast. :)

[AmateurWrestler]

thanks a ton man

[AmateurWrestler]

alright i will post up in a bit

[AmateurWrestler]

ok guys, short arm workout today

ez bar extensions

85x6

85x5

85x6

( i may go a tad lighter next time, i think my form was a tiny bit off, but not bad at all(

close grip bench (just one set)

135x10 (probably could have gotten 1, maybe 2 more reps)

barbell curls

65x8

65x8 (hard)

65x6



ok short and sweet felt pretty good

[AMG]

Good job!

[Fullback_45]

You have strong arms!!! Enough said.

[AmateurWrestler]

hehe thanks guys


my tris are decent, my biceps suck totally


but then again i rarely work them lol


but thanks a lot guys i really appreciate your support

[AmateurWrestler]

i had to work legs today guys


squats


145x8

145x8

145x10


sldl's



i only did one set, i tried anathor but my form was getting crappy and i called it a day


185x8 (could have gotten 2 more i think)






on squats the balance is still a bit of an issue, it bothered my low back a tad during the sets but im pretty much fine now

[AmateurWrestler]

my knee felt pretty good during the sets too :)

[Fullback_45]

Good job man. Glad your playing it safe. I know when i squat i really feel it in my stomach. If anything bothers you stop imediately. Other wise, press forward man! Good job.

[AmateurWrestler]

Originally posted by Fullback_45
Good job man. Glad your playing it safe. I know when i squat i really feel it in my stomach. If anything bothers you stop imediately. Other wise, press forward man! Good job.


i will do that fullback thanks a bunch man

[AMG]

Nice workout. Glad everything is going well.

[jiacstrap]

You wrestle in hs? Is that what your training for?

[AmateurWrestler]

Originally posted by jiacstrap
You wrestle in hs? Is that what your training for?


ive wrestled the last 2 years, and no im not training specificly for that



thanks amg!

[AJ010]

Good workout bro. It looks like you got stronger. How's your back feeling now?

[AmateurWrestler]

Originally posted by UnlimitedSteel
Good workout bro. It looks like you got stronger. How's your back feeling now?

thanks steel


my back is pretty good, it bothers me a lil during, a lil after sets but after that it feels fine


my knee just has very slight pain, not bad at all, in fact i dont even notice it much

[AJ010]

Its lookin to be good.

[AmateurWrestler]

thanks steel


hey bros, my gf wants to start squatting, and i think i will emphasize good form with the bar and 0 weights on at for a few weeks

also should i teach her the close stance bb style squat, or the wider powerlifting stance?

[AMG]

Originally posted by AmateurWrestler

also should i teach her the close stance bb style squat, or the wider powerlifting stance?

Teach her the PLing stance. This will really target all the things that make a women's lower body look good. Hips/Hams/Glutes etc.

[AmateurWrestler]

Originally posted by AMG
Teach here PLing stance. This will really target all the things that make a women's lower body look good. Hips/Hams/Glutes etc.


lol good point bro

[AmateurWrestler]

sadly im a bit embarassed, she weighs only 135, but im guessing shes a meso cause her dads huge and the first time i ever had her bench she did 125!!!


lol thats more than i did my first time

[AMG]

Originally posted by AmateurWrestler
lol good point bro

Glad to help. :D

[AmateurWrestler]

how long until i should add weight to the bar? hmmmmmmm

[Fullback_45]

Thats pretty hot bro!!! When she is fluid at the motion then add some weight. Strong girl you have there.

[jiacstrap]

Originally posted by AmateurWrestler
ive wrestled the last 2 years, and no im not training specificly for that



thanks amg!

Cool, you varstiy? What was your record?

[AmateurWrestler]

Originally posted by jiacstrap
Cool, you varstiy? What was your record?


ya im varsity, my record was like 14-5, i got hurt and missed half of our dual meets and a tournament or two

but i got 3rd at districts, i beat the guy 2-1

[AmateurWrestler]

Originally posted by Fullback_45
Thats pretty hot bro!!! When she is fluid at the motion then add some weight. Strong girl you have there.



lol yeah, it is :)


ok i will, and yeah she's really strong as hell for a girl, she was stronger than me when i started! (or about the same, but either way its not a good manly feeling lol)

[AmateurWrestler]

horrible workout today


BENCH PRESS

185x3

185x4

190x3

190x3

190x2 (:( )





then i did some rows with a weight so embarassing i wont even post it here



i should have gotten 185x5, and 190x4


once i hit 190x2 i said thats enough for today

[Fullback_45]

You should post it man. GOt to keep track of those things. Tell me about it man. Ive had some of the worsed bench workouts around. No place left to go but up.

[AmateurWrestler]

Originally posted by Fullback_45
You should post it man. GOt to keep track of those things. Tell me about it man. Ive had some of the worsed bench workouts around. No place left to go but up.


i cant even use 95 lbs without a little cheating :(


it just sucked, my bench max is probably like 210 now

[AJ010]

Hey bro, its ok. Soon enough you'll be reppin 200. Everything that happens will teach you a lesson. It'll turn out to be good.

[AmateurWrestler]

Originally posted by UnlimitedSteel
Hey bro, its ok. Soon enough you'll be reppin 200. Everything that happens will teach you a lesson. It'll turn out to be good.


yeah man you are right


im starting the fortified iron bench routine on monday so i will keep you guys posted

[AMG]

Good luck with the bench program!

[AmateurWrestler]

Originally posted by AMG
Good luck with the bench program!


thanks a lot guys



amg as i can see from your sig someone did pretty damn good themself on bench :D

[AMG]

Originally posted by AmateurWrestler

amg as i can see from your sig someone did pretty damn good themself on bench :D


Thank you. :)

[AmateurWrestler]

Originally posted by AMG
Thank you. :)


anytime bro :)

[AmateurWrestler]

report:



i ate like a total fat bastard today literally eating anything i could get my hands on


damn it feels good. and i deserved it! :D

[Fullback_45]

Goodluck on this new bench routine. What you looking for as a bench max now?

[AmateurWrestler]

Originally posted by Fullback_45
Goodluck on this new bench routine. What you looking for as a bench max now?



well i did a 225 bench the other day but im going to the gym today and i will find out my incline max, my powerclean max (which will suck on account of my back), and my flat bench max


im hoping to put up 220 on flat, 180 or 185 on incline, and 170 (lol horrible) on powerclean

[PainThriller]

Originally posted by AmateurWrestler
well i did a 225 bench the other day but im going to the gym today and i will find out my incline max, my powerclean max (which will suck on account of my back), and my flat bench max


im hoping to put up 220 on flat, 180 or 185 on incline, and 170 (lol horrible) on powerclean

220 flat, you just did 225. Id look for 230-235 for my next flat bench max. Set your goals higher dude, and get some confidence behind yourself. You can't go into a workout thinking your going to do ****ty, cause intern, you will. It's like a wrestling match, you can't think your gonna loose, cause if you think that, you will. Get a better mindset bro, and quit knocking yourself.

[Fullback_45]

Awsome job man!!!! 225, that is hell of good. Paintrhillers right, 235 next time bro!

[AmateurWrestler]

i know you guys are right


i know i did 225 but at least in my mind, i have no chance of hitting 225 tonight

i dont know what will happen but im going to go eat and then lift, so i will check back with you guys later

[Fullback_45]

If i were you, I wouldnt max on the flat bench again until the fortifiediron routine calls for it. Quiet while your ahead so to speak. If your max is any higher then it was how ever many days ago 225 was itll show when you go again at the end of the routine. I would hit the incline max hard tonight though. Thats only my opinion though. Goodluck.

[PainThriller]

Originally posted by AmateurWrestler
i know you guys are right


i know i did 225 but at least in my mind, i have no chance of hitting 225 tonight

i dont know what will happen but im going to go eat and then lift, so i will check back with you guys later

Stop thinking like that. Just do some warmup sets and give it a shot, but don't be a women about it. You can't let that weight metally defeat you. YOUR GONNA **** THAT **** UP! Just say that to yourself over and over again, odds are youll put it up.

[AmateurWrestler]

alright guys here it is



i did 220 on bench


i just missed 225 by a couple inches but something popped in my chest cause i was arching so hard but it'll probably be fine tommorow



incline SUCKED


i only got 180 and missed 185



clean i only got 175 and missed 180



so i think i will probably enter a 220 bench a 180 incline and a 175 powerclean

[PainThriller]

Originally posted by AmateurWrestler
alright guys here it is



i did 220 on bench


i just missed 225 by a couple inches but something popped in my chest cause i was arching so hard but it'll probably be fine tommorow



incline SUCKED


i only got 180 and missed 185



clean i only got 175 and missed 180



so i think i will probably enter a 220 bench a 180 incline and a 175 powerclean

Not a bad night, shouldn't have gone for another max on bench. You still did good though. Great job on the powerclean.

[Fullback_45]

Nice job man. I like your powerclean. I cant powerclean worth a sht. Best of luck on your new routine. Remeber, think positive.

[AmateurWrestler]

thanks a ton guys


yeah def should not have tried a max bench again but oh well


my powerclean i think is decent considering i haven't been able to squat heavy cause of my f'n back


i will start up the routine on monday then

[AmateurWrestler]

ok guys i got a dilemma here


i showed up to my gym today and the free weight section was closed off.........i was like wtf?! so i go ask a guy who works there and he says they are moving the weights to where the cardio equipment is right now (they've been remodeling and moving **** around for like 2 years) and he says that they wont be ready until saturday!



**** this is gay! im going to start the fortified iron routine monday and do a couple workouts at home cause i have a bench here so i will post those



i will set things right on monday :)

[AmateurWrestler]

ima little pissed right now so im taking it out on the bench press!


4 sets with 185! i will check in between sets

[AmateurWrestler]

i also have a goal now guys something to keep me going


the open state record for the bench is 285 @165in the american powerlifting association


i only weigh 154..........i think in a year or so..........i could do it

[AmateurWrestler]

bench press



185x6

185x6

185x5 (getting tired)

185x4!!!!!!!!!!! ****!



my chest got kind of fried

[AmateurWrestler]

also the 285 is shirtless and with a pause


i think so anyways


does the american powerlifting association allow a shirt?

[Fullback_45]

Man no problem for you. 60 pounds is well withing your grasp and that record to!

[AmateurWrestler]

Originally posted by Fullback_45
Man no problem for you. 60 pounds is well withing your grasp and that record to!


thanks fullback!



yeah im pretty sure i can get it, i will have to check my weight at the gym next time i go


today im gonna work my back, my lets are so damn weak, that alone could help my bench a lot if i bring them up!

[PainThriller]

Your doing great, all you got to do is get more confident. You get that, things will change faster than you ever wanted them to. I always do the Ronnie Coleman Light Weight Baby yell when im lifting, and when i do well, i go ape**** to keep my intensity high. Pick it up a bit, stepping up the intensity is the best thing for you. Don't worry about the other people around you, they don't like it tough ****. Be loud, be nuts, as i found it's the best thing for me, but everyones different.

[AmateurWrestler]

Originally posted by PainThriller
Your doing great, all you got to do is get more confident. You get that, things will change faster than you ever wanted them to. I always do the Ronnie Coleman Light Weight Baby yell when im lifting, and when i do well, i go ape**** to keep my intensity high.


thanks man!


i've noticed that my confidence has slowly been going up lately.........next week i will start up the fortified iron bench routine!

[PainThriller]

Originally posted by AmateurWrestler
thanks man!


i've noticed that my confidence has slowly been going up lately.........next week i will start up the fortified iron bench routine!

That is great man, step up the intensity each week. Good luck on the FI bench routine, i expect great things to come from you bro :).

[AmateurWrestler]

Originally posted by PainThriller
That is great man, step up the intensity each week. Good luck on the FI bench routine, i expect great things to come from you bro :).


i do too



THAT RECORD WILL BE MINE!

[AJ010]

Good luck nailin that record!

[AmateurWrestler]

Originally posted by UnlimitedSteel
Good luck nailin that record!

thanks man!


it'll take some time but i will get it!

[AJ010]

Originally posted by AmateurWrestler
thanks man!


it'll take some time but i will get it!

No doubt

[AmateurWrestler]

did some rows tonight and realized some things



1: My lower back hurts, and throws off my balance really bad hen i did bent over rows


2: I think my biceps are pretty weak

3: I think some forearm work would help


so on saturdays of ther FI routine i will do a few sets of rows, and some hammers

[Fullback_45]

1. Dont jepordize that back, maybe take it a little lighter, fked up back can put you out of the game for awhile.

2. Im begining to think everyone naturalley has week biceps. I mean if you look around, no one really has good ones and I hear they are a bich to grow. I can testifie to that. Just hit them hard and in time thell get bigger and stronger, thell have no other choice.

3. Hammer curls are awsome. When i first started useing them they gave me that big tendon part on the top of my foram like a wing that comes out, also puts some width to the bi.


P.S- do you bend slightley at the knees when doing your Rows?

[AmateurWrestler]

Originally posted by Fullback_45
1. Dont jepordize that back, maybe take it a little lighter, fked up back can put you out of the game for awhile.

2. Im begining to think everyone naturalley has week biceps. I mean if you look around, no one really has good ones and I hear they are a bich to grow. I can testifie to that. Just hit them hard and in time thell get bigger and stronger, thell have no other choice.

3. Hammer curls are awsome. When i first started useing them they gave me that big tendon part on the top of my foram like a wing that comes out, also puts some width to the bi.


P.S- do you bend slightley at the knees when doing your Rows?


thanks fullback


i have tried both bending at the knees and straight legged

[Fullback_45]

Experiment with different knee angles for lack of better term. I cant do rows stiff legged or ill fall over, i have to bend quiet a bit. Nice strait back aswell. Then again maybe just a bad day.

[AmateurWrestler]

Originally posted by Fullback_45
Experiment with different knee angles for lack of better term. I cant do rows stiff legged or ill fall over, i have to bend quiet a bit. Nice strait back aswell. Then again maybe just a bad day.


i dunno they've always sucked for me


im probably gonna use the plate loaded hammer strength uncline row tbar row whatever the hell it is

[Fullback_45]

Yea thatll work, then just throw in some form practice with the bar. Its got to be something with your form and can be corrected. Takes time and youll find a nice stance. Best of luck man.

[AmateurWrestler]

Originally posted by Fullback_45
Yea thatll work, then just throw in some form practice with the bar. Its got to be something with your form and can be corrected. Takes time and youll find a nice stance. Best of luck man.


thanks a lot, on saturdays during the FI routine i will do 4 sets of chest supported rows and 3 of hammers along with some form work

[AmateurWrestler]

lol wow this is great



my rear delts are sore, my traps are sore, even my damn hamstrings are sore, but not a twinge of lat soreness, damn it this sux

[AJ010]

Hahaha, my lats never get sore dont worry :D

Use the row machine and see how that feels man. Best of luck to you

[AmateurWrestler]

Originally posted by UnlimitedSteel
Hahaha, my lets never get sore dont worry :D

Use the row machine and see how that feels man. Best of luck to you


yup thats what im planning on doing, thanks

[AJ010]

Originally posted by AmateurWrestler
yup thats what im planning on doing, thanks

Good good. :D

[AmateurWrestler]

alright bros


****ty as hell day, had to go to the hospital to get an ultrasound done on a "mass" in my abdomen,plus the night b4 i could not eat or drink anything the night b4 (super gay)

anyways, im doing the FI routine tues, thurs, and saturdays


i couldn't get **** done today, runnin on 2 1/2 hours of sleep

gonna sleep like a bear tonight and hit the gym like one tommorow


btw the mass was my kidneys


i have a rare kidney thing, lol basically most peoples kidneys are completely seperated mine are fused into one mass of flesh and blood


its called a horseshoe kidney basically cause its shaped like a horseshoe lol


i will post up tommorow after my workout

[AJ010]

Wow, horseshoe kidney. Weird ****. As long as it isnt a threat, then thats good. Good luck with FI routine!

[AmateurWrestler]

Originally posted by UnlimitedSteel
Wow, horseshoe kidney. Weird ****. As long as it isnt a threat, then thats good. Good luck with FI routine!


thanks bro, lol very weird but it makes me cooler than you :D

[AmateurWrestler]

ok guys heres day one of fortified irons russian bench routine


BENCH PRESS (3 SETS OF 155X8)

155X8

155X8

155X8


INCLINE BENCH PRESS (3 SETS OF 125X8)

125X8

125X8

125X8 (THIS ONE WAS TOUGH!!!! :( )



POWER CLEANS (135 FOR 3 SETS OF 8)


135X2 (HORRIBLE SET)


135X5

135X5


DEADLIFTS (PLANNED ON DOING 235X5, 255X4, 275X3)

235X5 (TOO EASY)

275X4 (AHHH PERFECT)

285X3 (SUMO STANCE, NICE SET)


COMMENTS:


I hate benching at my gym, the bench is too low to the ground so its hard to get the damn bar off the rack and onto the rack, the incline bench is too damn inclined and is very oddly positioned, so my poundage drops which equals gay.


I need to become more explosive off the floor on the powerclean, i was only supposed to do 125, but its a pain in the ass to take off, and put on the weights on the platform so i just used 135.


Deadlifts felt pretty darn good, scraped up the fronts of my calves pretty good hehe. Looks like im still doing 315 on it, so it hasnt dropped after 6 weeks of not doing them, hoping for a 340 deadlift in a month.


Pretty good workout

[AJ010]

Originally posted by AmateurWrestler
ok guys heres day one of fortified irons russian bench routine


BENCH PRESS (3 SETS OF 155X8)

155X8

155X8

155X8


INCLINE BENCH PRESS (3 SETS OF 125X8)

125X8

125X8

125X8 (THIS ONE WAS TOUGH!!!! :( )



POWER CLEANS (135 FOR 3 SETS OF 8)


135X2 (HORRIBLE SET)


135X5

135X5


DEADLIFTS (PLANNED ON DOING 235X5, 255X4, 275X3)

235X5 (TOO EASY)

275X4 (AHHH PERFECT)

285X3 (SUMO STANCE, NICE SET)


COMMENTS:


I hate benching at my gym, the bench is too low to the ground so its hard to get the damn bar off the rack and onto the rack, the incline bench is too damn inclined and is very oddly positioned, so my poundage drops which equals gay.


I need to become more explosive off the floor on the powerclean, i was only supposed to do 125, but its a pain in the ass to take off, and put on the weights on the platform so i just used 135.


Deadlifts felt pretty darn good, scraped up the fronts of my calves pretty good hehe. Looks like im still doing 315 on it, so it hasnt dropped after 6 weeks of not doing them, hoping for a 340 deadlift in a month.


Pretty good workout


Not bad bro. Deadlift and powercleans looked good. Bench is doing great. Good luck with the program! Howd the back feel? 340 in no time on deads

[AmateurWrestler]

Originally posted by UnlimitedSteel
Not bad bro. Deadlift and powercleans looked good. Bench is doing great. Good luck with the program! Howd the back feel? 340 in no time on deads


back felt great bro! 0 pain!


had to use a belt for safety but i did good


hell yeah 340 will get owned just like i own your fatty mytubby ass :D haha jk bro

[AJ010]

Originally posted by AmateurWrestler
back felt great bro! 0 pain!


had to use a belt for safety but i did good


hell yeah 340 will get owned just like i own your fatty mytubby ass :D haha jk bro

Lol


Good luck :D

[AmateurWrestler]

did some random work with a friend today


went up to a 215 single on bench


185 single on squat


325 deadlift (10 lb pr)

db curls

30'sx12

35'sx6

2 hand overhead dumbell extension

70x9

80x8


went home after that

[AJ010]

Good workout bro! Nice job on the deadlift PR :) And good luck on bringing up your incline.

[AmateurWrestler]

Originally posted by UnlimitedSteel
Good workout bro! Nice job on the deadlift PR :) And good luck on bringing up your incline.


thx man! :D

[AJ010]

Originally posted by AmateurWrestler
thx man! :D

No prob dude

[AmateurWrestler]

squatted 240 last night to parallel


looks like the backs healin up but no more heavy **** for a while

lol after 240 i tried 245 and missed the weight fell hit the piano we moved there and crashed to the floor, very embarassing since it was caught on tape, boy did i tape over that fast

[John Promise]

LOL What's the matter, don't want to be the next Star Wars Kid?

As long as you and the piano are fine, that's all that counts.

You'll hit it next time.

[AmateurWrestler]

Originally posted by John Promise
LOL What's the matter, don't want to be the next Star Wars Kid?

As long as you and the piano are fine, that's all that counts.

You'll hit it next time.



lol how dare you sir


yeah the pianos fine it was just loud as hell



im still recovering from a pain in the ass back so i wont be goin heavy for a while but thanks for the encouragment man!

[Fullback_45]

Hahahaha sweet bro on that squat! You have a piano next to your squat rack?

[AJ010]

Good job on the squat! lol i hope the piano err i mean you are ok :D

[AmateurWrestler]

thanks steel and fullback

lol my garage has so much **** in there, we had to move the piano out there


i have an open squat rack so my retarded ass tried to max and thats what happens

and yes steel, I am fine :D

[John Promise]

I'll bet you could get someone to play some crazy workout music on that thing though :D

[AJ010]

Originally posted by John Promise
I'll bet you could get someone to play some crazy workout music on that thing though :D

Hahaha :D

[AmateurWrestler]

Originally posted by John Promise
I'll bet you could get someone to play some crazy workout music on that thing though :D


LOL i will have to look into that

[AmateurWrestler]

benched 230 last night, 2 sets of 1


then i took it down to 210 and did 2 reps with it, the second rep took a good 10-15 seconds to complete

[AJ010]

Nice job on the PR!

[AmateurWrestler]

Originally posted by UnlimitedSteel
Nice job on the PR!

thanks! :D

[AmateurWrestler]

random workout in the gym today

i started with a few sets of speed bench then went up to 225 and did 4 singles


did dumbell militaries, damn i suck


45x8

50x4

45x5

the benches at my gym suck so it wobbles back and forth during the sets otherwise im sure i coulda gotten 8 with 50


lat pulldowns


130x10

140x10

150x5 haha burned out



good intensity


I WORE MY SUPERMAN SHIRT TODAY!!!!!!!!!!!!



225 felt fairly easy

235 loooks pretty close

[AJ010]

Good luck with these random workouts man. Wow, if you were fresh, 235 is a possibility!

[Fullback_45]

Awsome progress bro!

[AmateurWrestler]

thanks a ton for the support guys!


i may try 235 next week, im not sure yet, but it is quite close!

yeah random workouts have been good for me


im up to an even 157 too!



:D

[AJ010]

Good luck if you try it!


Lose weight already you damn fatty! :D

[AmateurWrestler]

Originally posted by UnlimitedSteel
Good luck if you try it!


Lose weight already you damn fatty! :D


2 Things


1. Thanks

2. Screw you its hard


:D

[AJ010]

Anytime bro

Haha, cant handle it huh? :D

[AmateurWrestler]

Originally posted by UnlimitedSteel
Anytime bro

Haha, cant handle it huh? :D


nope im shoving food in my face right now :(


:D

[AJ010]

Originally posted by AmateurWrestler
nope im shoving food in my face right now :(


:D

I thought so....like always :(


:D

[AmateurWrestler]

alright bros ive kinda designed a routine here goes


MON:

Deadlifts 4 Sets

Shrugs 3 Sets

Pulldown Abs 4 Sets (i have a fairly weak core)

WED:

Speed Bench 9 Sets

Dumbell Military 3 Sets

Dumbell Row 4 Sets (weak lats)

Lat Pulldowns 3 Sets


THURS:

Leg Press 4 Sets (not supposed to squat 4 awhile bad ass back)

Pull- Throughs 4 Sets ( a combo of arched and straight back)

Leg Curls 3 Sets

SAT:

Dumbell Incline 3 Sets

Dumbell Flat 3 Sets

Lying Tricep Extension 3 Sets





ok guys gomme anything you have i wanna hear what you think plus i needa figure out reps


thanks and peace

[AJ010]

Originally posted by AmateurWrestler
alright bros ive kinda designed a routine here goes


MON:

Deadlifts 4 Sets (4 to 6 SINGLES)

Shrugs 3 Sets (8-10 reps)

Pulldown Abs 4 Sets (i have a fairly weak core) (8-10 reps)

WED:

Speed Bench 9 Sets (3 reps per set....3 sets for each grip)

Dumbell Military 3 Sets (6 reps)

Barbell Rows 4 Sets (weak lats) (6-8 reps)

Weighted Pullups OR Lat pulldowns 3 Sets (10 reps)


THURS:

Leg Press 4 Sets (not supposed to squat 4 awhile bad ass back) (4-6 reps)

Pull- Throughs 4 Sets ( a combo of arched and straight back) (10 reps)

Glute/Ham Raises 3 Sets (10 reps )

SAT:

Dumbell Incline 3 Sets (4-6 reps)

Dumbell Flat 3 Sets (6-8 reps)

Lying Tricep Extension 3 Sets (8-10 reps)





ok guys gomme anything you have i wanna hear what you think plus i needa figure out reps


thanks and peace

It looks pretty good. Check for edits in my quote

[Fullback_45]

Doesnt look bad at all bro. Goodluck!

[AmateurWrestler]

Originally posted by Fullback_45
Doesnt look bad at all bro. Goodluck!


thanks bro!


this is the only way for me to train, if the intensity aint full on i get bored

[AJ010]

Thanks for blockin me on AIM on two names


w/e....that guy was ur friend, cuz in his pro it said "jered"

lol

[AmateurWrestler]

lol the offspring guy is my bro he is gay, i woulda told you b4 but idk, he usually bothers people i know on aim


sorry about that man

[AJ010]

Originally posted by AmateurWrestler
lol the offspring guy is my bro he is gay, i woulda told you b4 but idk, he usually bothers people i know on aim


sorry about that man

Sure bro, lol.

Its alright

[AmateurWrestler]

well guys, im ending this journal


i have a ****load of mental problems right now to deal with (confidence, self-esteem, motivation)


i came into powerlifting half assed, which isnt like me.......its just that i need to do some soul searching and find out what i really want from life and lifting and everything.........thank you to all of you guys who have supported me.......i wish you the best of luck, but i will be back someday.........


thanks

[Fullback_45]

You know man, sometiems you got to do what you got to do. Wondered were you were at. Your young man so you got a hell of alot of time to soul search and lift. Hope everything turns out alright for you. Stay physicalley active though bro. Best of luck and God bless.

[AJ010]

Damn bro, good luck sorting through your problems. I'm sure you'll come back on top one day.

Will you still be training?

Peace

[AmateurWrestler]

thank you fullback, i appreciate how you've supported me through out this time and i am glad to see your doing great


steel, haha we joke around a lot and its cool, but youve been here also and i appreciate that, i hope i can come back sometime.........as far as lifting goes, idk...........i really dont know

[Fullback_45]

No promblem man. We've all ben there. Well ill shoot you a pm soon as i dead 330, maybe thatll piss you off and get you going!

[AJ010]

Originally posted by AmateurWrestler
thank you fullback, i appreciate how you've supported me through out this time and i am glad to see your doing great


steel, haha we joke around a lot and its cool, but youve been here also and i appreciate that, i hope i can come back sometime.........as far as lifting goes, idk...........i really dont know

It was no prob at all dude. Don't take lifting off your mind yet. When the times right, im sure you'll be able to do it again. Besides, think of itl ike this. You're giving your body a huge rest and chance to recover.

[AmateurWrestler]

haha fullback you do that, maybe it'll do the trick


steel, it never goes out of my mind, i just dont think i can do it right now

[Fullback_45]

Maybe you can find something else that will help the stress and be a little more happier,better, funner etc for you. The one thing ive always ben attracted to weights for though is, there is always room for improvement and you can improve. You've clearley shown this yourownself Amateur. Live life up!

[AJ010]

Originally posted by AmateurWrestler
haha fullback you do that, maybe it'll do the trick


steel, it never goes out of my mind, i just dont think i can do it right now

Yeah, maybe not now, but one day again possibly.

[AmateurWrestler]

thanks guys, i just need some time to think now

[AJ010]

Originally posted by AmateurWrestler
thanks guys, i just need some time to think now

Its about time you used your brain :D j/k.....think well :)

[AJ010]

Originally posted by AmateurWrestler
thanks guys, i just need some time to think now

Its about time you used your brain :D j/k.....think well :)

[Fullback_45]

Think happy thaughts!

[AJ010]

Originally posted by Fullback_45
Think happy thaughts!


This guy knows what hes talking about! :D

[Fullback_45]

Yea, when i maxed today, i was like "think happy thaughts,........think happy thaughts." Clicked my rubey shoes together and maxed. Give it a try guys

[PainThriller]

Yo man i havn't seen you around here in almost a week. How have you been man?

[AmateurWrestler]

Originally posted by PainThriller
Yo man i havn't seen you around here in almost a week. How have you been man?


hey man...........i been at the beach for 3 days just relaxing, i need to get some **** sorted out before i can do anything



haha i have emerald slippers will those work? :D


steel i find it incredibly funny that you tell me its good i am finally using my brain when your the genius of the double post :D

[AJ010]

Originally posted by AmateurWrestler
hey man...........i been at the beach for 3 days just relaxing, i need to get some **** sorted out before i can do anything



haha i have emerald slippers will those work? :D


steel i find it incredibly funny that you tell me its good i am finally using my brain when your the genius of the double post :D


Hahaha :D Well, its my life man :D

Almost at 1000!!!

[AJ010]

Double post before the party!!!

[AmateurWrestler]

haha well wanna wrap it up now?
































Ho :D

[AJ010]

You ruined my triple post!!

But ya know what?


1000!!!!!!!!!

[AmateurWrestler]

lol such a sad little creature.......................................... .............

[Fullback_45]

Isn't it your bed time Steel!

[AJ010]

No, its past my bedtime! :D

J.k lol.