The Long Road To A National Record

[pender45]

Right now im wrestlin and havin a kinda hard time makin 152 so im not really eatin as much as i should for as much as im workin out. On average i workout 7-9 times a week at school. I just got off of a one week break to keep from overtraining. After wrestlin season im gonna eat like a horse and try to get around 175-180 and my goal by the end of the year is to be benchin 275 for the record


2/18/08 (just a quick after practice workout)
Pullups-3x10
200 lb Tire Flip-1x1:00
Bench-1x3 @ 225; 1x5 @ 205
Front Squat- 1x10 @ 135 (wasnt really diggin the way it felt on my shoulders, felt like they were gonna fall off. prob just gonna go back to reg. squat)

[pender45]

Wasn't feeling good yesterday, didn't even go to school.
Maxing out this week with our football coach: bench, squat, deadlift, and clean.

2/20/08
Fourth period weight lifing:
Bench: 225x5, 235x2, 245x1, 250x1, 255x1, 260x1 NEW PR! :thumbup:
Clean: 155x1, 185x1, tried 195 for a PR, but couldn't pull it up.

Post wrestling weightlifing:
Weighed out at 155.8
Squat: 135x10, 225x10, 315x10
Lat. Pulldowns: 135x10, 160x10
Tri Pushdowns: Stack + 25Lb x10 (2)
Dumbell Pushups: 40'sx10 (2)

[pender45]

Still maxing with Coach C. :mad:

Squat
225x10 (2)
315x3
355x1
365x1
385x1
395x1
415x1 New PR! :thumbup:
Unexpected gain, thinkin that my week off might have played a part in it. I felt really good getting back in the weight room, fresh and ready to go.

Won't be able to do my deadlift max untill next week because I have a wrestling meet tomorrow and I don't want to jepordize my chance of going to states this year. I cant wait to get back to lifting, i hate maxing out. Im always so sore for like a week afterwards.

Im prob going to go for 460-470 for my deadlift.

[pender45]

Didn't lift any weights today due to my big match, but when we got there, the guy I was supposed to wrestle quit earlier this week. The most working out I did was a ten minute mat drill to lose weight durring 4th period.

I got a new 5 week workout plan from Coach Anderson and plan to begin it monday after maxing my deadlift. Hoping to workout with dad this weekend a little bit. We'll see what happens.

[pender45]

2/24/08

Flat Bench
160x8
165x8
175x8
180x8
I meant to work off a higher max, but instead worked off my old one

Incline Bench
135x7
155x5
175x3

Lat Pulldown
135x10
160x10
150x10

Bent over rows
Dumbells: 55x10 (2)
Barbell: 115x10

Pushups
Started at 20, then went to 18, 16, 14 etc. all the way to 2. It was pretty hard, as it totaled up to 110 pushups.

Dips
Bodyweight x10 (3)

Pullups
10 (3)

Cable Standing Flys
6 plates x10 (3)
(don't know how much weight it is, the plates marked by letters instead of numbers)

DB Flys
30Lbs x10 (3)

Man makers
45lbs @ 2:00 Minutes

Plate Workout
25lbs @ 3 sets

[pender45]

2/26/08



Morning Lifting

Deadlift

315x1

335x1

355x1

375x1

395x1

405x1

Couldn't get any more this morning. I just wasn't feeling it.



Wrestling

Pushups- 20,18 etc down to 2

10 Min mat drill



Didn't get a chance to lift at all today. I couldn't go down durring study hall and we didn't lift after practice. I was pretty pissed but im gonna try to get a real good lift in tomorow. Probably won't lift anymore after tomorow, got a regional meet Friday. I don't want to be sore for that, and States next week, so not gonna be lifting much next week either. :(

[pender45]

2/27/08


4th Period



Twisting crunch
10 on each side (2)

Wall sits
45 secs x2

Squats
250x8
265x8
280x8 (2)

Lunge
Bar x10 (3)


After Wrestling Practice


Leg Curl
45lbs x10 (3)

Leg Extensions
45lbs x10 (3)

Power cleans
110x5
130x3
150x3

Calf Raises
3 way x10 (2)

Bent over DB rows
55lbs x10 (2)

[pender45]

2/28/08




Concentration Curls
25x10 (3)

Tri. Extensions
35x30 (3)

Barbell Curls
55x10 (3)

Hammer Curl
25x10 (3)

Barbell Reverse Curl
35x10 (3)

Wrist Curl
25x10 (2)

Reverse Wrist Curl
25x10 (2)

Tricep Pushdowns
All the plates on the machine x10 (3)

Close Grip Bench
95x10
115x10
135x10

Skull Crushers
65x10
55x10
45x10
35x10
25x10
35x5
45x5
55x5
65x5

Felt really good today, had an intense workout, felt real burned out afterword.
Won't be working out tomorow because were goin to regionals and prob only 2-3 times next week if I make it to states.

[pender45]

3/3/08

4th Period


Bench
180x5
195x5
215x5
230x5


Lat Pulldown
135x10
160x10
150x10

Incline Bench
145x7
170x5
190x3

Chin-ups
10 (3)

Dips
Bodyweight x10 (3)

Bent Over Rows
55x10 (3)

Dumbell Bench
65x12 (2)
55x12

Damn, didn't make it to states. I was one match away, but I guess I didn't have it in me. Can't wait till next year, I WILL go next year. But I guess the upside to that is that i can eat and lift like crazy now. I think mhy stomach shrank, because i've been getting full really easily lately and I can't eat as much as I want. But im gonna be taking the rest of this week off then start track next week. Gonna be throwing shot and disk, so that will prob keep me in the weight room alot :thumbup:

[pender45]

3/5/08


4th period

Squat
260x5
290x5
300x5
340x5

Cleans
120x5
140x3
160x3

Leg Curl/Ext.
45x10 (3)

Calf Raises
3 way x10

Wall Sits
45secs (2)

[pender45]

3/8/08

Liftin with Dad


Concentration Curls
30x10 (3)

Barbell Curl
65x10 (3)

Hammer Curl
25x10 (3)

Reverse Curl
50x10 (3)

Wrist Curl
30x10 (3)

Reverse Wrist Curl
50x10 (3)

Close Grip Bench
95x10
115x10
135x10

Skull Crushers
65x10
55x10
45x10
35x10
25x10
15x10
25x5
35x5
45x5
55x5
65x5

[pender45]

3/10/08

4th period


Bench
185x8
195x8
215x8
235x8

Lat Pulldowns
135x10 (3)

Incline Bench
135x7
155x5
175x3

Dips/ Pullups
10 (3)

DB Bench
70x8 (2)
60x10

DB Flys
35x10
25x10
20x10
15x10
10x10

Close Grip Bench
125x10
105x8
85x8
65x7
45x10

Cable Crossovers
3 Plates x10 (3)

[pender45]

DAMN havent gotten to lift in forever!!! all this stupid school stuff, i can't skip study hall any more cus i got to get my grades up to A's.:bang: and i can't lift in gym anymore cus we gotta "play soccer". God damn, soccer is ****ing gay anyway. It sucks really bad. And i don't really get to lift alot in track, its not even keeping me in shape. track blows a big one.:swear: but heres my workout from today.... didn't really get in a big lift either

3-19-08

4th Period


Suat
285x12
310x12
335x10
335x10
385x8

DB Tri Ext.
55x8 (3)

Tricept Kickbacks
15x10 (3)

Tri Pushdowns
all the plates with a 35lb plate added x10 (3)

Wall Sits
1:30

[pender45]

finally startin to get back into liftin, sucks that im goin on spring break. prob wont be workin out cus were goin on a road trip i think. hopefully i'll get to hit the weights hard after i get back
3/20/08

4th Period


Concentration Curls
35x10 (3)

Hammer/Barbell Curls
20x10 (3) {Dumbells}
45x10 (3) {Barbell}

Reverse Curls
35x10 (3)

Wrist Curls
40x10 (3)

Reverse Wrist Curls
65x10 (3)

Tri Pushdowns
All plates + 25lb plate x10 (3)

Skull Crushers
65x10
55x10
45x10
35x10
25x10
35x10
45x10
55x10
65x10

Close Grip Bench
125x10
105x10
85x10
65x10
45x10

[pender45]

damn its been a while since ive put stuff on here. ive been workin out, just not loggin it and bringin it home. a good thing tho is that i pushed our coaches enough to host a weight lifting meet at our shcool. it was last saturday and actually went pretty well. we only did bench, clean and squat because we were runnin out of time. went pretty well got two new PR, squat and bench. almost got a new clean PR but slipped up and bent my wrists back really far. didn't try again after that.
took a day off from lifitn today, felt more like hanging out and talkin to people. kinda pissed coach off. gonna be in the weight room tomorow tho and gonna start hittin it hard again.

New lifts, BENCH:275!!
SQUAT:455!!
almost cleaned 205...

[pender45]

4/28/08

Track Practice


Bench
175x8
185x8
195x8
205x8

Squat and Powerclean Superset
Squat: 330x4(4)
Clean: 135x3(3)

Incline DB Bench
50x10(4)

DB Flys and Pushup Superset
DB Flys: 25x10(4)
Pushups: 10(4)


Gettin back into the weight room finally. That weightliftin thing the other week really took it outta me. Ive been way to tired to lift and finally got a big lift in today. Coach wrote up a new workout plan that i started today. Still really tired tho. Went into gym after liftin to watch soccer practice and fell asleep for like an hour, came home after lifting and fell right asleep again for like 2 hours. Fell beter now tho. Gonna try to lift again tomorow.

[pender45]

damn bein sore has never felt so good! i've finally gotten back in the weight room after what felt like forever. been goin monday wednesday and friday before school. I'm gonna start posting my workouts again starting prob wednesday. cant wait to get back in shape!

[Glock13]

Hey Pender,

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[Glock13]

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[Glock13]

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