Wrestling Lyon's Log

[wrestling lyon]

finally got back in the weight room after 4 days off it felt great
Back Squats
135X8
Front Squats
135X8
155X8
175X8
185X8
deadlifts
135X8
225X8
255X8
255X8
255X8
hack squats
180X8
270X8
360X6
360X6
leg press
270X8
360X6
360X6
360X6
leg curl
80X8
110X8
130X8
150X8
180X7
Back Squats
185X6
205X6
225X6

 

[Hypocrisy86]

awesome work man. 6 diff exercises for legs... amazing
blasting them from every angle. keep up the intense hard work man
those back squats must be a good finisher btw

 

[wrestling lyon]

yeah they are, I love them as finishers because by them every muscle in my legs are exhausted and the back squats just kill them

 

[Rocky]

Flet great and looked great too! A good session back!

 

[wrestling lyon]

thanks rocky

DB Bench
40X10
55X8
65X8
65X8
75X3 +3 forced reps
cable crossover
35X10
55X8
65X8
65X8
75X8
db incline flye
40X8
40X8
50X8
50X8
db seated shrugs
50X8
75X8
85X8
85X7
85X7
upright row
75X8
95X8
95X8
95X8
"arnold" lateral raises
15X8
15X8
15X8
15X8
db front raises
20X8
20X8

my delts were fried after this and I tipped the scale at 163 =)
15 pounds in almost 4 weeks =)

 

[bambam55]

I really like the DB Seated Shurgs.
I probably need to incorporate those into my workout sometime, I bet those really do a number on strengthening your grip too.
Good work buddy, keep pushing yourself and eating big

 

[wrestling lyon]

yeah they do my grip was done
and for the medial deltoid head I would definitely incorporate the arnold lateral raises i got the best shoulder pump that I ever have

 

[wrestling lyon]

High Cable Curls
25X12
45X8
65X5
65X7
lat pull ss with pullups
60X10
100X8/ X3
120X8/ X3
140X6/ X3
one arm row
55X8
55X8
55X8
hyperextensions
X10
25X8
25X10
25X10

 

[Lionheart]

Log looks good lyon.Nice sessions buddy

 

[Rocky]

Nice work, although personally I'd put more emphasis on pressing movements rather than flye/crossover moves for chest.

 

[wrestling lyon]

lionheart-thanks I've been workin hard in the weight room and the positive feedback helps me keep at it
Rocky-thanks, and I use the crossover and flyes to get a good stretch and fill up my chest with blood, do you think it would be better to drop the incline flyes and replace them with an incline press or add the incline press onto my workout?

 

[wrestling lyon]

db bench
50X8
65X4
80X4
80X4
80X4
80X4
80X4
bb incline bench
135X4
155X4
155X4
155X4
155X4
155X4
dorian lat pulls (had to stop kuz the teacher is a prick and took away all the pins and clips) ss with pullups
/X5
110X8/X5
ben over rows
95X4/ X5
135X4/ X4
165X4/ X4
165X4/ X4
165X4/ X4
t-bar row
135X8
270X4
270X4
270X4
270X4
arnold lateral raises
15X12
15X4
15X12
15X8
Upright Row
115X4
115X4
115X4
135X4
135X4
one arm row
65X4
65X4
65X4
65X4
65X4
db bench (did these because another guy wanted another partner)
80X4
80X2

 

[Rocky]

Nice session again. I wouldn't add any more exercises to chest - if you're already doing cross-overs then do incline presses instead of flyes - much better.

 

[wrestling lyon]

alright that's what I did for this past workout but I didn't include the crossovers

back squats
135X8
front squats
135X6
power clean
115X4 (did these just to try them out for a set)
Front squats
185X4
205X4
205X4
215X4
225X4
deadlifts
135X8
225X4
275X4
295X4
275X4
295X4
hack squats
180X8
270X4
360X4
360X4
410X2
leg press
360X4
430X4
450X4
480X2
leg curl
130X4
170X4
160X4
160X4
160X4
160X4
160X4
back squats
185X4
225X4
245X4

 

[The Creator]

Good looking session. A lot of different exercises incorporated.

 

[wrestling lyon]

Thanks Creator

today's session I went with less volume since I'm still sore and want to be careful I don't overtrain
db bench
45X8
65X4
75X4
75X4
75X4
75X4
75X3.5
bb incline bench press
165X4
165X4
165X4
165X4
175X4
upright row
95X4
115X4
115X4
115X4
125X4

 

[wrestling lyon]

back squats
135X10
front squats
135X4
165X4
185X4
205X4
205X4
205X4
225X1.5
hack squats
180X6
270X4
270X4
360X4
360X4
410X3
360X4
leg press
270X6
360X4
360X4
360X4
410X4
450X4
back squats
185X4
205X4
225X4
225X4
245X3

Didn't get to do leg curls because they had already taken the pins out of all the machines in the weight room, other then that I had a great workout
it felt great

 

[bambam55]

Glad to see your trying out the cleans. They are a great football lift. You seem to be progressing really well, getting stronger on all your lifts. Keep up the good work bro. How much are you weighing in at?

 

[wrestling lyon]

yeah I think I'm going to start doing them every other lower body day if not every lower body day starting next week
and yeah I keep getting stronger on all my lifts I love it and the positive feedback helps
and I'm weighing around 161-163
I got the first 7 pounds in the 5 days after spring break and the other 8 has been gradual since then

 

[Rocky]

Sessions are really good. Some big moves on that leg day and hitting back squats for a second time at the end of the session is good going!