The Ringmasters training journal

[RiNgMaSteR]

Here is my training program. I wrestle and run on a regular basis so im pretty active and sometimes cant get in the gym. But here is my program. BTW im formerly Bigpecs, i recently changed my name.

Monday: Wrestling practice (open mats freestlye), running
Tuesday: Chest/shoulders/tris
Wednesday: Wrestling, running
Thursday: Back/bis/abs
Friday: Running and legs what a pain
Saturday: Freestlye tournament
Sunday: Rest

Heres what i do on my lifting days

day 1

Barbell bench presses 4 sets of 6 to 10 reps
Incline presses 4 sets of 8 to 10 reps
dips
military presses 4 sets of 8 reps
side laterals 3 sets of 20 reps
close grip bp 3 sets of 8 reps
lying tricep extensions 3 sets of 10 reps

day 2

Pullups 30 reps total
chin ups 30 reps total
t bar rows 4 sets of 8 reps
bent over rows 4 sets of 8 reps
Deadlifts 3 sets of 3 to 8 reps
barbell curls 3 sets of 8 reps

day 3

Squats 5 sets of 6 to 20 reps
leg presses 3 sets of 8 reps
leg curls 3 sets of 8 reps
Standing caslf raises 4 sets of alot of reps
seated calf raises

And that is my new program. ill start updating it once i get back into the gym. I want to wrestle 160 or 171 next year. So im trying to keep my weight where it is while getting a little stronger and in better shape. Im going to states baby! peace

[RiNgMaSteR]

ok heres my first update. Today i did not really lift. Im doing a fitness program designed by stewart smith a former navy seal and personal trainer.

Heres what i did today;

Upper body pt

Regular pullups 2 x 7
reverse pullups 2 x 7
close grip pullups 2 x 7
wide grip pullups 2 x 7
mountain climber pullups 2 x 7

push ups

regular 2 x 15
close 2 x 10
wide 2 x 15
dive bomber 2 x 15
dips 2 x 15
arm haulers 2 x 30

abs
situps 40 reps
crunches 50 reps
reverse 50 reps
left and right 40 reps
leg levers 40 reps
flutter kicks 40 reps

then i did i 1.5 mile run.

man am i going to be in shape for wrestling next year.

[RiNgMaSteR]

Today i will be swimming. Im going to do 500 meters freestyle. Ill update later.

[RiNgMaSteR]

Well, i didnt get to swim today because the rec center i swim at had a adult swim thing going on. So tomorrow will be pt, swimming and running.