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