wrestling lyon's log of terror

[Samoan-Z]

Awesome arm session man, you'd be a good guy to train arms with.

 

[DriDDeRz]

Damn bro!!! thats heaps of reps..... with that much reps per sets Your bodyparts would be filled with so much Blood you would be PUMPED! to the MAX!!!!!!!!!!!!!!!!

Good workout bro

btw, i like the green font

 

[wrestling lyon]

pv: hell yeah, high volume is the best thing out there
samoan: thanks, I may not be very strong when it comes to my biceps but i'm workin to get rid of that problem, and i know the only way to do that is by pain
dridderz: yeah that's why I like going high reps because the pumps are insane and I really feel the muscle working
a lot of times when I keep the reps low I don't feel the muscle working as much

last night's workout:
db bench
40X12
60X12
60X12
60X2
db butterfly
20X12
25X12
30X12
35X12
decline db bench
50X12
50X12
50X12
inc db bench
45X12
45X11
45X11
cable cross
30X15
30X15
30X15
inc bench cable flye
20X8 (15X5)
15X12
15X12

 

[Samoan-Z]

Dumbell heaven, I love it great work bro.

If you can get your hands on a weight vest, and just doing some practice shooting and evasive manuvers with it on it will bump yopur spped up big times in matches and tournaments.

One of the biggest things I seen cause a lose in wrestling is people doing 1 day cuts of like 3 pounds plus that will kill both your energy and your muscles ability to reflex properly.

 

[wrestling lyon]

samoan: yeah I love working out with db's as it makes each side get equal work not allowing for a muscular imbalance
last year when i was doing mostly bb work for chest I noticed my left pec wasnt as developed as my right and that's when I made the switch
also i'm working out by myself and thus would rather use db's for safety reasons

yeah the 3 pounds would do it if i was cutting it the day of but I'm going to be down to being on weight or just above it so that i wont have to worry the next morning



I decided to forgo tonight's training session as I am super drained from practice
lost 6 pounds in the course of a 2 hour and 15 minute practice, and that was with me drinking a liter (about two pounds) of water during the practice
don't want to overtrain especially at this time

 

[Samoan-Z]

Smart move bro, wrestling will drained energy, water etc.. out of you quick.

 

[wrestling lyon]

yeah exactly samoan
but unfortunately it didn't make a difference
i went to the post-season tournament and came up short of making it to next week's tournament
the matches I lost were tough close matches and both times was nearly able to pin the guy but just couldnt get the pin

thursday's workout:
pull ups
10
dorian pulls
85X12
100X12
120X12
old school t-bar rows
180X12
225X8
225X8
low cable rows triangle shaped handle
100X15
100X15
100X15
one arm row
35X12
35X12
35X12

 

[bambam55]

Good lifts there buddy. I wish I could get 10 pull ups lol

 

[wrestling lyon]

bambam: thanks that was just a warm up though
during wrestling practice earlier that dya as a group we had to do 200 pull ups and i did 3 sets one of 15 then 14 then 12 the last two were shorter because as soon as we slowed down we got off the bar to have someone else do them because we were in two groups and it was a race

 

[wrestling lyon]

last night's session:
db bench
40X10
60X12
60X12
60X12
60X12
65X12
decline db bench
50X12
55X12
60X12
65X11
inc db bench
45X12
45X11
45X11
flat bench flye
35X12
40X11
35X12
inc flye
25X12
30X12
35X12
cable pressdown
50X15
50X15
50X15
50X15
high cable position curl movement but since attachment is up high works long head of tri i dont know what to call
30X15
30X15
30X15
30X15
skull crushers
50X12
50X12
50X12
close grip bench press
55X15
75X15
75X14
75X15
roman chair leg raises
25
25
25
25
decline bench sit ups
25
25

sore as hell today but can't get enough of it

 

[wrestling lyon]

Tuesday's workout
dead lift
135X10
225X8
245X8
245X8---(drop setted) 135X12

wore straps for the last 2 sets of these
the 245 felt about the same as 225 when I put the straps on
the 225 set sucked kept having to regrip because I was slipping so much

t-bar row
180X8
225X8
225X8
bent over row
135X8
135X8
135X8
bent over flye
35X8
35X8
35X8
dorian pulls
120X8
130X8
130X8
low row
120X8
140X8
140X8
ez bar curl
50X12
60X12
60X12
db curls
30X10
30X10
30X10
straight bar curls (top half of rep)
65X8
60X10
60X10
reverse curls
50X8
50X8
50X8



Wednesday's workout
back squat
135X8
185X8
205X8
225X8
245X3
front squat
135X8
140X8
145X8
150X8
leg press
298X8
388X8
438X8
hack squat
150X8
200X8
220X8



comments on workouts:
the back and bi session felt great that day but the next day oh man was I sore and coupled with the fact that I was still sore from the chest/tri session it was not a fun day but I still can't get enough of it

the leg session was hell. on my third set of front squats I felt like I was about to puke on my 4th rep but I said if I puke, I puke fuck it they have mops here and just kept going at it. I was pretty tired before this session but when I got into the gym it all went away and I was ready to do some work. today my legs and ass are sore as hell from this session people at school were looking at me weird when I would sit down in my chair because it was slow going but that's the life we live with



comments on my gym
now that i'm going to this gym so often I love it
I go later on at night go in no earlier than 7:45 PM, it's great when I am there everyone is there to work hard
definitely can't complain, music always playing loud and real workout music none of that britney spears crap, I like this even though I listen to my own music when I work out
also heard about gyms with a lunker alarm? where you can't grunt, scream, yell in there or else management isn't too happy with you. here that's not the case
may not be the most hardcore gym but definitely the most hardcore gym where I live so I can't get enough

 

[wrestling lyon]

db bench
40X10
60X8
65X8
70X8
65X8
60X8
decline db bench
60X8
65X8
70X8
65X8
60X8
flye
35X8
40X8
45X8
40X8
35X8
cable pressdown
70X8
70X8
70X8
70X8
70X8
skull crushers
60X8
70X8
60X8
60X8
70X8
close grip bench press
85X8
100X8
115X8
115X8
115X8
roman chair leg raises
25
25
25
25

 

[PrinceVegeta]

Strong session man!strong presses

 

[Lionheart]

Nice log you got here Lyon.Huge volume on those chest sessions.Nice work for back also.

 

[El Freako]

Huge volume mate!

 

[Storm]

So we've got yet another volume junkie here hehe, nice log mate, and good job. Keep it up.

 

[wrestling lyon]

everyone: thanks for the comments sorry I haven't logged in a while I have been busy with many things and even had to take off a full two weeks because of the county fair but i've been back in the gym for a while and finally have time to log my sessions from my notebook in here
last night i started training with the FST-7 approach and love it and will make the switch from now on

Chest/tri/ab sessions
3/1
db bench
40X10
50X10
60X10
60X12
65X12
65X11
decline db bench
60X12
65X11
65X12
inc db bench
45X11
45X11
45X11
inc db flye
30X12
30X12
30X12
cable pressdown
55X12
55X12
50X5(accidentally started doing this weight)finished it 60X12
skull crushers
50X12
50X12
50X12
roman chair leg raises
25
25
25
25
3/12
inc db bench
40X2
50X2
55X12
55X11
db bench
65X12
65X12
65X7
inc flye
25X12
25X15
25X15
flye
35X15
35X15
35X15
cable pressdown
60X15
65X15
70X12
overhead db extension
50X12
50X12
50X12
close grip bench
85X15
95X13
95X12
3/16
inc db bench
40X10
55X12
55X12
55X10
55X9
inc flye
30X15
30X15
30X15
30X15
db bench
60X13
60X12
60X11
55X13
dec db bench
60X9
55X14
55X14
55X12
rope pressdown
50X12
50X15
50X15
50X15
overhead db extension
50X13
50X10
50X15
50X15
roman chair leg raises
30
30
30
30
3/23
db bench
40X12
50X8
65X12
65X12
65X12
65X12
inc db bench
45X15
45X15
50X15
50X15
flye
35X15
35X15
35X15
35X15
cable crossover (FST-7)
15X15
15X15
20X12
20X12
20X12
20X12
20X12
bench dips (hands higher than feet)
0X15
30X15
60X15
90X15
overhead db extensions
50X15
55X15
55X15
55X15
rope pushdowns (FST-7)
45X12
45X12
45X12
45X12
45X12
45X12
45X12
roman chair leg raises
30
30
30
30

back/bi sessions
3/13
chins
10
bent row
45X15
135X8
155X8
175X8
175X8
175X8
bent over rev flye
40X8
40X8
45X8
45X8
45X8
wide grip pulldowns
100X8
110X8
120X8
130X8
130X8
chins
8
7
7
rev grip curls
40X8
50X8
60X8
21's
40
40
50
3/17
deads
135X10
225X10
225X10
235X10
235X8
bent row
135X10
155X10
155X10
155X10
low row
120X15
120X15
130X15
130X15
chins superset ez bar curls
6/60X12
7/60X12
5/6012
5/60X12
hammer curls (across chest) superset hyperextensions on side
15X15/0X15
15X15/15X15
15X15/15X15
15X15/15X15

leg/calf sessions
2/25
back squats
135X8
185X8
205X8
225X8
245X3
front squat
135X8
140X8
145X8
150X8
leg press (add 118 to all weights listed to get actual weight with sled)
180X8
270X8
320X8
hack squats (add 60 to all weights listed to get actual weight)
90X8
140X8
160X8
[SIZE="4"]3/18[/SIZE]
leg press (+118)
90X10
180X10
270X10
360X10
450X10
500X10
stiff legged dead lift
135X10
165X10
175X10
185X10
leg extension
150X15
150X15
150X15
150X15
back squats
185X8
175X8
165X8
155X8
145X8
135X8
standing calf raise
225X25
250X25
260X25
265X25
135X100



tonight is back/bi session