View Full Version : Building of a Champion

03-31-2003, 12:08 AM
Well my name is quite deciving. I am actually the heavyweight wrestler for Duke university (After getting to 217 from 250, the other heavyweight has career ending knee surgery, at which point in time our Coach asked me how I felt about gaining the 30 lbs. back that I had just lost :cry: ) I am starting this journal for my own purposes, I tend to lose my own records, and would like suggestions on my program since our strength coach is awful (He lives and dies by 12-10-8-6-4 for everything, size or strength)

In terms of my goals, I am currenly soley concerned with gaining strength for now, closer to the season I will start training more quick twitch muscle fiberes and worrying about muscle endurance. I want to stay around 250 and lose some body fat. I feel as if I weighed any more it would be unhealthy (Although according to my BMI I am morbidly obese :lurk: ) Another main concern of mine is maintaning flexibility. I am currently having lower back problems b/c I am not flexible enough :( , but I am starting to take Yoga. Anyone who thinks that is gay can go do themselves in their own buttholes.

Current Stats:

Height: 5'9''
Weight: 250
Arms: 19''
Chest: 50''
Neck: 18.5''

Thats all I know b/c I was just measured for a Tux....

BF%: ~17-18%


Bench: 4x275
Hang Clean: 4x225
Jammer Press: 4x290
Squat: 4x335
Power Shrugs: 4x405
Push Press: 4x205
Leg Press: 4x770

Thats all I can remember off the top of my head.....


We are sponsered by ISS :)

5g Efervesent Creatine
1 Multi-Vitamine Pack
1 serving Pro M3 Protien
3 Caps ZMA at night
'Bout to go get myself some Cod Liver Oil.....

Varies....its hard to follow any kind of strict diet on a college campus, pretty much just try to eat healthy.

NONE!!!!!!!! Never more than 7 hours a day, its gonna be my downfall

And begin......

03-31-2003, 12:12 AM
wow, a fifth person from duke now. what does your face look like? i am trying to figure out if i know who you are. i assume you work out at wilson right?

03-31-2003, 11:41 AM
No, I usually work out in the Varsity weight room in Murray (Its in the training room behind Cameron) I think its nicer, Power lifting stations, Bumper weights, Jammer Press and the sort. If I do lift in Wilson its at night, and I am usually wearing a Duke Wrestling shirt. I am the big kid wearing a Duke Wrestling shirt who has brown hair (The 197 pounder is pretty huge too, but he shaves his head)

03-31-2003, 02:50 PM
doesn't help too much. all the wrestlers wear the wrestling shirts, but i think i know who you are.

i'm always in there at night also, usually from 6:30-8:30. normally have on either a bright yellow or black shirt, and board-shorts. im about 330-340. the kid i workout with has a shaved head. ask mike (on the wrestling team), i'm friends with him. you wuold probably recognize me if you saw me.

chris mason
03-31-2003, 03:40 PM
Now, this is no knock, but you are quite short for a heavyweight wrestler, no?

03-31-2003, 04:11 PM
yeah, I am, but I have trained alot in Greco (was on team USA) so I can handle the bog boys.

Yeah I am pretty sure I know you you are, hard to miss...hahahaha, j/k

03-31-2003, 08:42 PM
Today not a bad day in the gym, switched from 12-10-8-6-4 to 10-6-6-4-2 (If there is energy). I liked that much better, I was making huge gains on my sets of 12 (30 pounds on my bench in 3 weeks) but none on my sets of 4(only 15 lbs), My sets of 4 were much better today.

Bench: 10/224 6/265 6/265 4/275
Hammer Lat Pulldown: 10/230 6/270 6/290 4/340
Upright Row: 10/115 6/145 6/145 4/155
DB Military Press: 10/70(each DB) 6/80 6/85 4/90
Low Row: 10/270 6/320 6/365 4/380
Pull-Ups: Burn-out

Pretty bad, had a test today so I was studying instead of eating breakfast, but then we went to Outback for dinner, which was very good

6 hours last night, pretty uninterupted

03-31-2003, 08:57 PM
Outback is always good. Cool to see you starting a journal, man. We should go lift sometime. Much better rep range for your goals.

Any way you can get convinced to deadlift?

yoga. hahahahha. yoga.

03-31-2003, 09:03 PM
Welcome to journal land. :spam:

Just some girl
03-31-2003, 09:04 PM
Originally posted by Narcissus
wow, a fifth person from duke now.

no. more like....7th? or more. there were others before.

04-01-2003, 07:24 PM
Today not a bad day......
Ran a 5k trail, not taking it too fast.

3 Eggs
1 bowl of Oatmeal with Brown Sugar and Raisins
16 oz. OJ

Large Helping of Stir Fry with Lots of Veggies, Black Beans,
Chicken, Chick-Peas, Seaseme Seeds, and Soy Sauce
2 Pints Chocolate Milk

8 oz. Tuna Steak
Side of Snap Peas
Half a ear of corn
Melon, Cantalope, and Grapes
2 Cartons of Milk

Gonna have a 50g protien shake before I go to bed

And yes, yoga is cool. Think of all the flexible chicks I am going to meet......and then think about what that means......

04-01-2003, 09:04 PM
Great to see yet another journal started. Hope you stick with it man.

LOL, Outback is some great food. I cant go there because I end up eating a bloomin' onion, ceasar salad, steak, dessert, etc.

04-02-2003, 05:01 PM
Good day today, great pump in the gym. On a funny note, when I was doing weighted dips with a teammate, he says "Wow, having 25 lbs. between my legs really makes dips a lot harder." Me being as witty as I am, I reply, "Welcome to my world my friend" hahahahhahahhaha


Hang Cleans: 10/155 6/205 6/205 4/225 2/245
Leg Press: 10/540 6/720 6/720 4/770
Leg Curl: 12/90 12/105 12/115
Box Step-Ups: 12/40 12/45
Rear Delt Raises: 12/30 12/35 12/40
Power Shrugs: 10/315 6/405 6/405 4/425
Weighted Dips: 15/BW 10/25 8/35 6/45

Only 6 hours, Math HW plus 9:10 in the morning equals no sleep

Breakfast: 2 Pancakes, 2 Scrambled Eggs, 2 Hard Boiled Eggs,
3 peices of Melon, 1 Glass OJ 1 Glass Skim Milk

Lunch: Chicken Pasta in Marinara sauce, side of Bean Salad,
1 Mango Madness Snapple

Dinner: BOSTON MARKET!!! 1/4 White Meat, 1 Side Sweet Potato
Casorole, 1 Side Apples, 1 Peice of Corn Bread

Meal 4: Probably a Cheese Burger

Meal 5: 1 50g Protien 4g Carbs Protien Shake

Oh yeah, I forgot to mention that I was offically inducted into the Duke University Gun Club :strong:. It comes with all kind of perks, like the ability to lift at midnight in Yoh's weight room, and....well I also get a card and thats it. I was kinda upset though, I was only measured at 18.5''. Granted that was 1.5''s more than I needed, but still, it was .5''s less than when I was messured 2 months ago.....I want to see if that tape was regulation

04-03-2003, 06:59 PM
Not a great day, got 8.5 hours of sleep last night, but was still exhausted all day. Was outside all day and burt as ****. After therapy, I wrestled for about 15 minutes and then rowed for about 10 minutes, kept breaking the ergs :( Food wasn't great, think I'm getting sick because I haven't been hungry all day. Oh Well, better luck tommorow

04-03-2003, 09:50 PM
Originally posted by Duke197

Oh yeah, I forgot to mention that I was offically inducted into the Duke University Gun Club :strong:. It comes with all kind of perks, like the ability to lift at midnight in Yoh's weight room, and....well I also get a card and thats it. I was kinda upset though, I was only measured at 18.5''. Granted that was 1.5''s more than I needed, but still, it was .5''s less than when I was messured 2 months ago.....I want to see if that tape was regulation

Only 18.5 he says, geezus! It's not the perks but the honour of being in that special club. So congrats on being officially inducted.

04-06-2003, 01:25 PM
Went to lift way too last and Murray was closed, so I had to lift in Wilson. Not great lift, didn't have everything I needed. Started doing 1 armed cleans, very hard. Don't have my chart here, but will update when I have it

04-06-2003, 06:07 PM
Hang clean strength is nuts man, good work. Really really impressive. I can barely power clean what you can friggin' hang clean, lol.

04-07-2003, 10:53 PM
hahahaha, thanks man, Hang Cleans are really my favorite lift, you really use the explosion in wrestling.

Today was a really weird day. I broke 300 for 2 on flat bench for the first time since mid-season, and was having a really good pump untill half way through dumbell military press, and which point in time I just completley died, started to get lightheaded and whatnot. So I just decided to leave and go back tommorow to finish since I was obviously not getting anywhere Again, left my folder in my locker, so I'll get it back here and enter my info later, but like I said, it was weird, the first 4 excersises I made great gains, but then crashed and burned

Lifted in Wilson b/c I needed a nap during the day..

Bench: 10/225 6/265 6/275 4/295 2/305
Lat Pulldown: 10/200 6/237.5 6/237.5 4/250
Upright Row: 10/115 6/145 6/155 4/165
DB Military Press: 10/75(each DB) 6/85 6/85 4/90
Low Row: 10/270 6/360 6/360 4/380 2/400

04-11-2003, 12:18 AM
K, I know I've been bad about posting, but here are the past two days


Didn't really get any sleep, about 5 hours
NOTE: ZMA = very vivid dreams & almost impossible to wake up in the morning


Hang Cleans: 10/155 6/205 6/215 4/235 2/255 <Failed>
<Dead Lifts were awful, but I am recovering from a lower back injury>
Dead Lift: 10/180 6/275 6/295 4/315
Leg Curl: 12/90 12/100 12/110
Rear Delt Raises: 12/35 12/40 12/40
Power Shrugs: 10/315 6/425 6/455 4/475

Good for the most part, until I got HAMMERED at night, not to great for the test levels and est, but whatever. It was fun

Again, another bad night, got only 5 hours of sleep the night before




Too much for my classes, about 10 hours of the best kind of sleep, passed out


Uhhh, yeah, for any guy who I have ever made fun of for taking aerobics, I am very sorry. I was on my way into the gym to run the indoor track when I pass my assistant wrestling coach, and ask him what he is doing. He replies that he is going to do Dance Aerobics, and that I have to join him. It was 40 minutes of Percilating pain. hahahahahhaha. Well, its much more fun than the treadmill


Skipped Breakfast, but not bad

Meal 1: 2 Bowls of cereal, 1 Gatorade
Meal 2: Chicken Fingers, some Onion Rings, Multi-vitiamins
Meal 3: Foot Long Teriakai Chicken
Meal 4: 50g Protien low Carb shake, Creatine, ZMA

That is all

04-11-2003, 12:24 AM
Dance aerobics and yoga. I'm starting to wonder about you, bro.

04-11-2003, 02:18 PM

HAHAHAHA, well it wasn't a dance aerobics class, just my coach and I in the wrestling room. But its OK, I am very comfortable in my sexuality

04-13-2003, 03:01 PM

Once again, slept through all my classes, so I got a good amount of sleep, about 9 hours

Incline Bench Press: 10/90(Dumbells) 6/95 6/95 4/100 <Need higher dumbells then 100's>
Close-Grip Bench Perss: 10/185 6/245 6/245<failed> 4/255
Straight-Arm Pulldown: 12/80 10/90 8/100
Jammer Press: 10/230 6/270 6/290 <failed> 4/290 2/320
Reverse Curls: 12/75 12/95 12/105
Weighted Dips: 12/25 10/35 8/45 8/45

04-16-2003, 09:17 PM

Bench I failed on the second set of 6, but then I blasted through 305 for 2, so who know, maybe I should take it easier on the sets of 10.

6 Hours

Bench: 10/225 6/265 6/275 <Failed> 4/285 2/305
Lat Pulldown: 10/230 6/90 6/320<failed> 4/340<failed>
Upright Row: 10/115 6/155 6/165 4/175
DB Military Press: 10/70(each DB) 6/85 6/90 4/95
Low Row: 10/270 6/360 6/360 4/380 2/410

04-16-2003, 09:43 PM
Yeah man, I'd say 6 at 265, then 6 at just 10 pounds more, is pushing it a little if you're looking to hit bigger maxes, unless you stretch out your recovery between sets a bit...

04-20-2003, 11:22 PM

Weight 256.6


Need to start warming up more, my first lifts are always ****ty
<F> = Failed, didn't get all the reps
<Hang Cleans were awful, Stupid Women's Field Hockey team distracting me....>
Hang Cleans: 10/155 6/215 6/225<F> 4/235<F> 2/225
Leg Press: 10/540 6/720 6/740 4/790 <Needs to go up>
Leg Curl: 12/110 12/110 12/110
Rear Delt Raises: 12/40 12/40 12/45
Power Shrugs: 10/315 6/455 6/475 4/505

05-16-2003, 12:30 PM
OK, so due to finals, girlfriend, and other things, I haven't been able to lift in 3 weeks. Gained 6 lbs, and not the good kind. And then, yesterday for my glorious return to the gym, I bike for 10 minutes, strech out, do a good warm up set on squat.....put only like 300 lbs on for 6.....and PULL MY HAMSTRING ON THE FIRST REP! can't say that I am pleased, esp. because i can't run either, and I need to lose some fat FAST. My goal is to get down to around 240 from my enormous 256, and then bulk back up to 250, then do a cut down to 240 again....rinse and repeat. I want all my cuts to be pure fat, and want to clean bulk.....so each phase will take about 3 - 4 weeks.


Bench Max: 360
Hang Cleans Max: 250
Power Shrugs Max: 600
Squat MAX: 450
Pull-up max (BW): 28
Dip Max(BW): 40
Squat: 450

05-16-2003, 12:31 PM
Yo, you lifting in wilson during the summer, or are you back home?