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wwe9112
08-25-2009, 08:52 AM
Monday:
Squat 3x5
Bench 3x5
Deadlift 3x5 (with a 3x1 max out every month or so)
Standing Bar Curl: 3x10
Crunches: 3x20
weighted sit up
Cross Trainer: 20-30 min
Steam Room: 10-15 min

Wednesday:
Squat 3x5
Powerclean 5x3
Seated Military Press: 3x5
Cross Trainer: 20-30 min
Steam Room: 10-15 min

Friday:
Squat 3x5
Bench 3x5
Deadlift 3x5 (with a 3x1 max out)
Standing Bar Curl: 3x10
Crunches 3x20
Weighted Sit up 3x20
Cross Trainer: 20-30 min
Steam Room: 10-15 min

Those will adjust in and out; I'm sure you guys know how it works So I'm not gunna explain :P...

Most times I don't get to do my cardio. Usually its really busy and for what ever reason I'm never there in time to sign up for my time to do it... 9 times outa ten the cross trainer and treadmills(i hate the treadmills so I always do cross trainer) is usually signed out till close or isn't freed up till it's like way to late for me to be there lol... the gym closes at like 8 and I'm out by 5 allot of times.

Anyhow my goal is to get stronger for wrestling. THe heavyweight goes from 216(i think) till 285. Like literally almost everyone is taller then me and more buff then me, so the only thing I can do since weight loss(i was 280) isn't really an option at this moment as I'll never make weight if I go under 215 as I gain it so easy, is get stronger and hope to win by points.

Anyhow ya.

wwe9112
08-25-2009, 08:56 AM
8-25-09
234
Day One

Bench 135 3x5(I know it's kinda low, remember I have no spotter so I'm gunna play around with weight on bench the first few times to find a comfy weight)
Squat 165 3x5(I'm gunna bump this up to 200 or around abouts next week this was really sorta easy)
Deadlift 225 3x5(Going up to about 290-300 next week. It will be first thing I do, then bench, then squat)
Standing Bar Curl 40 3x10
Crunches 2x25

LOL 4x25 crunches I guess is a bit much for me at this point. So I'll prob start doing 3x20 to start as I know I can do that.