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Desperate need of a workout

I am in wrestling now and it's hard to stay on a steady pace of going to the gym because of meets etc. I do not have a certain workout I have been doing. But I do

Chest and biceps about 4 different exercises for each and 3 sets of 8-12.
Shoulders and traps
Same thing as chest
Back and triceps
Same
Legs
Same

I appreciate anything you can help me with
 
ok but what lifts do you do exactly. you need to stick to the same workouts for 3 months, then switch it up. write down everything you do, you need to set goals also, probably need to max out your lifts and write them down too. i assume your not trying to gain much weight since you wrestle. if your trying to get stronger i would shoot for 4-7 reps instead of 8-12, and have a partner help you with 2 more reps every set.

how tall, weight, and bodyfat stats please. hows your diet? you ever counted calories or nutrients? what supplements are you taking? if you give detailed responses, ill give detailed responses lol look at what you gave me for your workout. i should just say work harder!!! j/p
 
5'4 128 lbs. I am not consist with my protein intake right now and I'm not consist with my calories intake because of wrestling. After wrestling I will probably weigh 135 and have 2 protein drinks a day.(ultimate muscle by Beverly int). I only have another month of wrestling
 
butrybench555 said:
5'4 128 lbs. I am not consist with my protein intake right now and I'm not consist with my calories intake because of wrestling. After wrestling I will probably weigh 135 and have 2 protein drinks a day.(ultimate muscle by Beverly int). I only have another month of wrestling
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thats kinda heavy, i wrestled 125 when i was 5'7" of 5'8" in jr high and 130 when i was 5'10" in high school. whats your BF look like? see any abs?
 
While your wrestling breaking through a plateau will be tough. Im assuming you gotta watch how much you eat to stay in a weight class. Wrestling is also pretty physically demanding. My advice is wait till your season has ended and eat like a horse, in a good way if course. The more calories the more energy, best of luck.
 
yeah thats good, way big for 5'4", your gonna need to wait til after season. its ridiculous to be sore as **** and wrestle, to get through strength plateau your gonna be sore bud.
 
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