Shut Up And Skwat *Powerlifting, Wrestling, and Bad Assery

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    Quote Originally Posted by ShutUpNdSkwat View Post
    That's a pretty good question...hmmm. I can say at this point that it would probably be wrestling because I only have 4 more years to do compared to a life time of being able to lift weights, but if I was ending up with a lot of injuries as a wrestler I can say that I would probably quit. I really want this powerlifting record for my weight class. I really don't want to go to the olympics for wrestling, it's just a fun sport to participate in that gives you a lot of confidence, but for powerlifting I want my name on something. If I can get this record, maybe I can go for the world record.


    Good deal, definitely keep up on the cardio then man. If it wasnt for my experience and strength, im pretty sure my little middle school wrestlers could kick my butt just to the fact that i gassed so fast. Like you said, you have the rest of your life to PL. You can use the big 3 as the core of your training and add whatever else you need that will have some sort of carryover for PL and wrestling. Kill it dude

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    Quote Originally Posted by James Fuller View Post
    Good deal, definitely keep up on the cardio then man. If it wasnt for my experience and strength, im pretty sure my little middle school wrestlers could kick my butt just to the fact that i gassed so fast. Like you said, you have the rest of your life to PL. You can use the big 3 as the core of your training and add whatever else you need that will have some sort of carryover for PL and wrestling. Kill it dude
    Oooh yeah, I'm feeling that lack of cardio that I have. If I go over 15-20 minutes of jumping rope I'm sucking air, and 10 minutes is relatively difficult. The great thing about powerlifting and wrestling is that they can kind of go hand in hand. A lot of the cardio in wrestling simply comes from the wrestling. The conditioning that you can usually do for it is sprints. I don't really find this to be too detrimental to powerlifting, I actually find myself stronger after wrestling season. Maybe it's just because I can go longer/harder. @ going longer and harder -- isn't that what powerlifting is about? That mentality of "**** everyone, and gravity for that matter, I'm putting this up". I know that even setting up for the bench press and squat right now is extremely difficult because of the tightness involved, I think wrestling can fix that haha.
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    Weigh in!

    245.2 lbs

    5.2 lbs to go. I'll keep my calories the same here and just add in cardio. Weigh in every 2 days now.
    •   
       

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    Back and Biceps...Because why not?

    Wide Grip Pull Ups
    BWx15

    Regular Grip Pull Ups
    BWx10

    Close Grip Pull Ups
    BWx10

    Barbell Rows
    135x15
    185x12
    225x10
    275x8
    315x3 (grip is a bit weaker than I remember I hate to say)
    315x6 (w/ straps)
    225x10

    Wide Grip Pull Ups
    BWx6
    BWx4
    BWx2x5

    Chin Ups
    BWx5

    Assisted Regular Grip Pull Ups
    Black Bandx2x8

    Superset:EZ-Bar Curls/Reverse Curls
    65x3x7-8

    Full Crunches
    100 reps
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    Shooouullllddddeeerrrs

    Barbell OHP
    45x2x20

    Cuban Press
    10x20
    20x15

    RC warm ups

    Barbell OHP
    95x3x12

    Barbell Push Press
    95x8

    Superset:Seated Lateral Raises-Seated Rear Delt Flies
    20x5x10
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    Squat
    45x2x5
    45x20
    135x5
    185x5
    225x3
    275x5
    315x5
    365x6 (I wanted to go for 8 but I forgot to put the clip on the right side for 315, so my right leg was kind of tired. I ended up pushing on my left leg a considerable amount more.)

    Wide Grip Pull Ups
    BWx12

    Regular Pull Ups
    BWx12

    Close Grip Pull Ups
    BWx4

    Fat Grip Chin Up
    Bwx4

    Easy work out.
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    Nice work!
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    Chest and Triiiccceepps! (my two weakest muscles at the moment)

    Regular Grip Bench Press
    45x10
    95x10
    135x10

    Cuban Press
    15x20

    RC warm ups

    Reverse Grip Bench Press
    185x10
    205x10
    225x10 (This was a lot harder than it should be, but so little stress on the shoulders)

    Wide Grip Bench Press
    135x10

    Skull Crushers
    95x10
    95x11

    DB Over Head Extensions
    25x10
    25x21

    Rear Delt Flies
    15x100 total reps

    Push Ups
    BWx2x15
    BWx7 (shoulder starting to hurt here a bit, so I stopped.
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    New year, new start.

    Body weight: 248 lbs
    Goal: 210 lbs by December 10th 2014.

    Workouts
    Monday: Circuit
    Tuesday: Chest and Back
    Wednesday: Legs
    Thursday: Shoulders and Arms
    Friday: Circuit
    Saturday: Rest
    Sunday: Rest

    Circuit
    All exercises are back to back
    3x10
    Clean and Press
    Hanging Leg Raises
    Step Ups
    Chin Ups
    Declined Push Ups
    Bench Dips

    Chest and Back
    4x10
    Bench Press/Reverse Grip Bench Press
    Super Wide Pull Ups
    DB Press
    DB Row/Barbell Row

    Legs
    4x10
    Squat
    SLDL
    Lunge


    Shoulders and Arms
    4x10
    Barbell OHP
    Lateral Raises-Rear Delts
    Incline Curl
    DB Skull Crushers

    Diet
    Breakfast: 4 whole eggs and some oats or fiber cereal (470-620 depending on the quantity of oats/cereal)
    Snack: Protein shake + some fruit (400-440)
    Lunch: 8 oz chicken, beef, or fish and some brown rice (420-700 depending on how much brown rice and what type of meat)
    Snack: Protein Shake + nuts (660)
    Dinner: 8 oz chicken, beef or fish with a salad and olive oil dressing (480-660 depending on the type of meat and how much Olive oil I put on)

    Total: 2430-3080 calories. Protein will be around 250 as planned. Obviously on a day that it'd be 3080 would be pretty rare. The calories will range depending on how I feel and at most I would take one of these meals to it's most extreme caloric level. Example: if I'm very hungry at dinner time I'll load up on the calories for that meal. If I wake up extremely hungry I'll eat a bigger breakfast. If I'm lethargic and just botching all of my workouts for a week straight, the next week I'll start and end maybe in the 2700-3080 range. I'll, of course, leave room for some cheating on the week ends every/every other week (I might need to start off with ever week and progress to every other week. I also leave vegetables to be a free item that I can have as much as I want of, specifically: Broccoli, Cauliflower, Celery, Carrots, and Lettuce. It's hard to over indulge on these items because chances are you'll get full before you've had too many calories...or you'll just lose the will to eat. Either-or.

    I've already had a rocky start, and it's just going to get rockier. I just want a work out routine to do that wont be very long, will give me everything I need (cardio and strength) and will be somewhat fun while I enter my new courses and find work (etc.) so I don't have time for 2 hour weight lifting sessions or 2-a-days. I also don't want to spend my time tracking calories. I just want to have a menu of things to eat and an easy guideline of what to expect if I eat this or that. V
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    Chest and Back

    DB Bench Press
    50x20
    80x10
    100x3x10

    Bench Press
    225x8
    225x6

    Super Wide Grip Pull Ups
    BWx10

    Wide Grip Pull Ups
    BWx10

    Pull Ups
    BWx10

    Fat Grip WGPU
    BWx2x5

    Fat Grip Pull Ups
    BWx5

    Chin Up
    BWx5

    Diet

    Meal 1: 885/85p/45c/28f
    Vegetable Omelet 520/46p/25f
    Whey Protein (1sc) 170/30p/7c/3f
    Skim Milk (8oz) 90/8p/13c
    Banana 105/1p/25c

    Meal 2: 1010/88p/66c/33f
    12 oz chicken 360/78p/3f
    Bag of Rice 380/10p/66c
    2 tbsn Olive Oil 240/28f
    Hot Peppers 30/2f

    Meal 3: 520/80p/23f
    8oz Chicken 240/52p/3f
    1c part-skim moz. 280/28p/20f

    Meal 4: 320/12p/12c/28f
    1c Postachios 320/12p/12c/28f

    Total: 2735/265p/123c/102f
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    LegsDid not do...

    So I was about ready to go to the gym when a snow storm hit...Unfortunately, I did nothing. So I will make up for this today. Also, some stuff went down and it stressed me out. I cheated on my diet. Is anyone else a stress eater? I have to break this habit...

    Diet

    Meal 1: 405/12p/49c/18f
    Eclaire 315/4p/36c/18f
    8oz Skim Milk 90/8p/13c

    Meal 2: 550/72p/44c/6f
    Fiber Cereal 210/12p/30c
    2sc Whey 340/60p/14c/6f

    Meal 3: 795/51p/51c/39f
    Banana 105/1p/25c
    4tbsn PB 380/14p/32f <----this PB has Omega 3s in it.
    1/4c S. nuts 130/10p/7f
    16oz Skim 180/16p/26c

    Meal 4-5: 900-1100/104p/76f
    16oz PR Steak 900-1100(I'm not sure)/104p/76f

    Total: 2650-2900/239p/144c/139f
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    Circuit training (2 rounds)
    135lbs Clean and Press; 25 lbs hanging leg raises; 50 lbs step ups

    ^^Exhausting. Way more exhausting than it should be. Cardio is crap.

    Diet is the same as posted.
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    Chest and Back

    Warm Up
    Bench-Rear delt fly
    45x20 - 20x20
    95x15 - 20x15
    135x10 - 20x10
    155x5 - 20x5

    RC warm up

    Bench Press
    185x4x10

    Super Wide Pull Ups
    BWx4x10

    DB Chest Press
    70x4x10

    DB Row
    100x4x10

    75 crunches
    25 reverse crunches

    Stretching later in the day + 1 minute plank hold

    I'm coming back into it so I'm starting very light and I'll be adding 5 lbs a week to every lift.
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    Quote Originally Posted by ShutUpNdSkwat View Post
    Chest and Back

    Warm Up
    Bench-Rear delt fly
    45x20 - 20x20
    95x15 - 20x15
    135x10 - 20x10
    155x5 - 20x5

    RC warm up

    Bench Press
    185x4x10

    Super Wide Pull Ups
    BWx4x10

    DB Chest Press
    70x4x10

    DB Row
    100x4x10

    75 crunches
    25 reverse crunches

    Stretching later in the day + 1 minute plank hold

    I'm coming back into it so I'm starting very light and I'll be adding 5 lbs a week to every lift.
    I'm intrigued by your rear delt flyes - how are you performing these? Seems like a lot of weight.
    任重道远
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    Quote Originally Posted by Dimitrius View Post
    I'm intrigued by your rear delt flyes - how are you performing these? Seems like a lot of weight.
    20 lbs is a lot of weight for rear delt flies? I do it sitting down on a bench and then I hinge my torso over onto my legs (my chest touching my knees) and then I raise my wrists to the ceiling. So I make a T with my arms and my torso. Hold it for a second and then release. I'm assuming if 20 lbs is a lot you must be doing some crazy variation of it lol. I go up to 50s+ on this exercise.
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    Legs

    High Bar ATG Back Squat
    225x4x10 (this is actually pretty exhausting. It also hurts way more than my usual powerlifting form. I think my lungs give out before my legs do, though)

    SLDL
    225x4x10

    I was going to do lunges, but I was so exhausted from these exercises with the volume, reps, and small rest periods. I think I'll just do some BW lunges later today when I do my abs, total of 20 reps on each leg.

    Plank - BWx2x1:00
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    Quote Originally Posted by ShutUpNdSkwat View Post
    20 lbs is a lot of weight for rear delt flies? I do it sitting down on a bench and then I hinge my torso over onto my legs (my chest touching my knees) and then I raise my wrists to the ceiling. So I make a T with my arms and my torso. Hold it for a second and then release. I'm assuming if 20 lbs is a lot you must be doing some crazy variation of it lol. I go up to 50s+ on this exercise.
    Haha, oh my god. I read that as bench rear delt flyes - as in chest supported by a bench. I thought you were doing them with 155 lbs.
    任重道远
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    Shoulders and Arms

    Warm Ups
    Standing DB Press-Rear Delt Fly
    20x12-20x12
    30x10-30x10

    Standing DB Press
    50x4x10

    Rear Delt Fly
    30x4x10

    Incline DB Curl
    20x4x10

    Skull Crushers
    65x4x10
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    I went to a birthday party over the weekend to probably the best restaurant that has ever existed ever...EVER! It was a bit exorbitant, but so worth it. The restaurant was an all-you-can-eat buffet of steak, lamb, pork, and chicken; quality grade meat as well, and it was cooked and seasoned perfectly. Also, this place had cheese bread rolls (which is cheese baked into the bread rolls), mashed potatoes, caramelized banana, and fried plantain with parmesan cheese poured over the top. It was pretty much a South American asado. On top of this, the restaurant also had a gourmet salad bar with things like expensive cheeses, smoked salmon, and a ****load of the tastiest veggies that have ever been taken from the Earth and put on your plate. Needless to say, if it was possible to lose your virginity to a restaurant or a location, this is the place I would've cashed in my V-Card. The only reason why I didn't blow my load all over the underside of this table is because I had jeans on so after inhaling around 10 of those bread rolls, 2 plates of mashed potatoes, 10 of those plantain fries, a caramelized banana, and 2.5 lbs of pure meat, they were too tight on me to allow myself to get an erection. I also went ahead and went to a Chinese buffet earlier where I scarfed down 3 plates of food. If I were to shorten all of the above down into a single sentence it would go like this: I didn't lose a lbs this week and had a damn awesome time failing at it!

    I did finish my first week on this exercise plan though:

    Circuit x 2 rounds; 135 lbs power clean and press, 25 lbs hanging leg raises, and 50 lbs for the step ups.

    Today was even better. I was actually going through this work out with out nearly dying. This is the 4th time I've done this work out and my capacity to complete it has increased exponentially. I'm now able to complete all of the reps and I'm almost able to go to the next exercise as soon as I complete an exercise. I think next week I'll add in the 3rd round.
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    That place sounds amazing
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    Oh, it was. I've never eaten so well. I plan on going there again in February for another birthday party. This time I won't make the mistake of eating before I go there. You could literally have 3-4 lbs of meat if you wanted to there. It's called F-ag-o (no dashes) De Chao.
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    Chest and Back

    Warm Up
    Bench Press-Rear Delt Flies:
    45x20-20x20
    95x15-20x15
    135x10-20x10
    155x5-20x5

    RC work 5x4x10 (2 laying down, 2 sitting up)

    Bench Press
    190x4x10

    Super Wide Grip Pull Ups
    BWx4x10 (the sets went 10-7-5-4 and then I just finished up the reps after to get a complete total of 10)

    DB Bench Press
    80x10

    (The dumbbell I was using broke, so I had to switch exercises)

    Flat DB Hex Press
    52.5x10

    (way too light)

    Incline DB Hex Press
    52.5x2x10

    (Still kind of light so I had to cut down the rest time)

    DB Row
    105x4x10

    Doing abs and RC Rehab stuff later tonight
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    Legsssssss

    Warm Up
    Skwatz:
    45x12
    135x10
    185x5

    ATG Skwatz
    235x3x10

    SLDL
    235x3x10

    Lunges
    25sx3x10

    Glute Bridges
    25sx3x10

    Abs and Stretching tonight. My shoulders are acting up...
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    Arms

    Warm Ups
    Cuban Press:
    10x10
    20x10

    RC Warm Ups

    Standing Dumbbell Press
    60x4x10 (I skipped 10 lbs because there wasn't a way I could get 55. Apparently I don't have enough of the right plates to make that happen. I'll just stick with this weight for the next week as well)

    Rear Delt Flies
    35x4x10

    Incline Dumbbell Curl
    22.5x4x10

    Skull Crushers
    70x4x10

    BW Planksx2x1:15

    Stretches too.
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    Circuit

    Same weights as I have always used. Today was a really off day. I didn't want to work, it's cold where I work out (the tack room in my barn is 32 degrees F/0 degrees C. I still finished the circuit with 2 rounds, but it was harder than Monday. Im boosting it up to 3 rounds next week. I'm planning on enjoying the weekend thoroughly. Yoga, abs, light cardio, and keeping the diet clean all the way through this week and next.
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    Chest and Triceps w/ Abs
    Rest Periods: 30-60 seconds
    Incline Barbell Bench Press
    135x15
    *RC Warm Ups*
    185x12
    205x8
    185x10

    Barbell Bench Press
    185x7
    135x12
    155x10
    185x4
    (I wanted to do 185-205-225-250, but my chest was already hit pretty hard.)

    Incline DB Flies
    30x4x10
    (going to go way heavier next time)

    Dips
    BWx10
    BWx2x15
    BWx12

    Skull Crushers
    85x2x12
    75x12
    65x12
    (It was getting pretty fricken heavy here.)

    Tricep Kick Backs
    30x3x10

    Abs
    Crunchesx75
    Reverse Crunchesx75
    Plankx1:00

    I want to build my muscular endurance desperately more than I want to lift up huge poundages. What's the point of deadlifting 1,000 lbs if you can't walk a quarter of a mile in 70 degree heat with out breaking out into a sweat? Also, I'll be moving relatively soon, and where I'm going I won't be able to powerlift. I can do a lot of bodybuilding/cardio type of training, though. It's all good for wrestling. Another reason why I'm keeping it light is because of my shoulders. I really need to work on them. Benching 135 was putting my shoulders in quite a bit of pain.
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    Back and Biceps
    Rest Time: 30-90 seconds (usually 60)

    Deadlift
    135x20
    225x10
    275x10
    315x6 (yet another impressive display of my muscular endurance. I was supposed to get 225 for 15, 275 for 12, and 315 for 10

    Super Wide Grip Pull Up
    BWx10

    Wide Grip Pull Ups
    BW2x10

    Wide Grip Neutral Pull Up
    BWx10

    (My back was already pretty tired out from the deadlifting. I've never trained within the 30-90 second rest range before, especially with huge compound movements)

    Dumbbell Rows
    100x4x10

    Supinated BB Rows
    135x12
    185x10
    185x8
    205x8

    Preacher Curls
    65 (EZ curl Bar)x2x10
    45 (straight bar)x10

    Incline Curl
    20x2x10
    17.5x10

    Bodybuilding type work outs are pretty humbling. I usually did Barbell Rows going up to 315 or more, and Dumbbell rows were almost always 130s or more. I do get a freakish pump, though.

    Yoga later.
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    Shoulders
    Average Rest Times: 30-60 seconds

    Warm Up
    Rear Delt Flies 17.5x30
    Cuban Press 17.5x30
    RC Rotations

    Standing DB Press
    40x12
    50x12
    60x10
    70x6

    Rear Delt Flies
    40x4x12

    BB Shrugs
    225x30
    315x20
    405x10
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    Morning Workout
    Using the following:
    https://www.youtube.com/watch?v=k33_2CHxnVw
    https://www.youtube.com/watch?v=QQjxFyCPZLk

    Push Ups: 20
    Curl Ups 20
    Pull Ups (using the curl up section): 5
    5 sun salutations (yoga)
    RC and Ankle flexibility work
    Lat Stretch

    (working up to 80 of both push ups and sit ups and 22 Pull Ups)

    Legs

    High Bar ATG Squat
    45x12
    135x12
    225x8
    245x6
    275x6

    ^Wow, high bar ATGing is exponentially harder than doing the PLing squat form.

    Hip Thrusters
    (1 leg) 135x8
    (2 legs) 135x2x12

    SLDL
    225x3x12

    Planks 2x1:00
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    ShutUpNdSkwat's Avatar
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    6'2"  250 lbs.
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    MW
    20 Push Ups
    20 Curl Ups
    5 Pull Ups
    5 sun salutations

    Shoulders
    Warm Up
    Cuban Press-Rear Delt Flies
    17.5x2x10
    RC Rotations

    Standing DB Press
    50x12
    60x12
    70x6

    Military Press
    135x12 reps

    Seated Rear Delt Flies
    50x3x12
    50x9

    Shrugs
    225x30
    315x19
    (no straps)

    Will be starting to practice Wrasslin' next week.
  31. Registered User
    ShutUpNdSkwat's Avatar
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    MW
    Same

    Back and Biceps
    Rest: 60-120s
    Wide Grip Pull Ups
    BWx12
    BWx10
    BWx8

    Pull Ups
    25x6
    10x6
    BWx6

    Barbell Row
    225x12
    245x8
    275x5

    DB Row
    110x3x10

    Barbell Curls
    85x10
    85x2x8

    Incline Curl
    25x2x8
    25x7
  32. Registered User
    Sean1332's Avatar
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    Strong barbell rowin there dude
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  33. Registered User
    ShutUpNdSkwat's Avatar
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    Breasts and Horse Shoes
    Rest: 30-120s

    Forget warm ups. Who care about reading warm ups?

    Bench Press
    205x10
    225x10
    245x2 (pain in the shoulder -- but its getting a lot better. Point is...NOPE!)
    205x4 (dropset just to get to a total of 6)

    Incline BP (went lighter on the account of shoulder pain)
    135x8
    155x8
    185x7

    Chest Dips
    BWx2x15
    BWx12

    Skull Crushers
    95x2x8
    95x6

    Dumbbell French Press
    25x12
    30x2x6

    Thanks, Sean.
  34. Registered User
    ShutUpNdSkwat's Avatar
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    Diamonds and Mountains + Wrestling

    Warm Ups
    25 push ups
    25 curl ups
    2 Sun Salutations (doing 3 more later tonight)

    Standing Dumbbell Press
    50x12
    60x10
    70x8 (went from 4 and doing partial reps for 2 to double for full reps this week)

    Seated Rear Delt Flies
    50x4x12

    Shrugs
    225x30
    315x2x8

    Barbell OHP
    135 lbs - 15 reps

    Lateral Raises
    40x10
    35x10
    30x10

    Laying Rear Delt Flies
    20x20

    Wrestling Practice
    1 hour

    Exhausted.
  35. Registered User
    ShutUpNdSkwat's Avatar
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    Shield and Broceps + Wrestling

    Warm Up
    25 push ups
    25 curl ups
    2 Sun Salutations
    6 Super Wide Grip pull ups

    Wide Grip Pull Ups
    BWx10
    BWx9
    BWx6

    Pull Ups
    25x6
    BWx2x6

    Barbell Row
    225x12
    275x2x6

    Dumbbell Row
    110x3x10

    Dumbbell Curl
    35x8
    40x2x7

    Incline Curl
    25x8
    25x2x7

    Wrestling Practice 1 hour
  36. Registered User
    ShutUpNdSkwat's Avatar
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    Wrestling practice.
  37. Registered User
    herderdude's Avatar
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    Quote Originally Posted by ShutUpNdSkwat View Post
    Wrestling practice.
    Wrasslin'

    Big Ten Championships are coming up soon! Woooooooooo!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  38. Registered User
    ShutUpNdSkwat's Avatar
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    Yeaaaahhhh Budddaaaayy!! Looking forward to it.
  39. Registered User
    PaulBlack's Avatar
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    Quote Originally Posted by ShutUpNdSkwat View Post

    Forget warm ups. Who care about reading warm ups?
    Quote Originally Posted by Sean
    Strong barbell rowin there dude

    Jes to both...!
  40. Registered User
    ShutUpNdSkwat's Avatar
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    Chesticles and my shoulder's tears

    Bench Press
    205x10
    225x10
    245x6

    Incline Bench Press
    155x8
    185x8
    185x6

    Chest Dip
    BWx15
    BWx10
    BWx12

    Skull Crushers
    95x2x10
    95x6

    DB French Press
    25x12
    30x6
    25x10

    Wrestling practice for a hour

    ^Wrestling practice is killing me. Love it but I hate it. Mostly hate it, but I love the thought of me shooting a double leg and taking them right off the mat or driving their head into the ground.
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