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Venom's Road to Wrestling Stardom

Venum

By Venum
in Workout journals

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Venum Junior member

Venum

Posted
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Thought I'd start this.

At the moment:

Height: 180cm

Weight: 78Kg

BF%: 13/14 ish

Goals:

Weight: 85Kg

BF%: 10 or less

My current routine consists of:

Monday: Shoulder & Tri

Tuesday: Chest & Biceps

Wednesday: Cardio & Abs

Thursday: Back

Friday: Legs

I do 5 sets on most things, I aim for at least 8 reps, once I am able to make it to 10 reps on every set I add more weight.

Rest time between sets is about 30-45 seconds

I also have wrestling training Monday and Wednesday for about 1.5-2 hours plus a show once or twice a month

I walk everywhere. Approximately 40min a day.

My diet consists of:

M1(Pre Workout): 1/2 serving Mutant Mass

M2(Post Workout): 1/2 serving Mutant Mass, 4 Weetbix

M3: 100g Chicken, 1 Apple

M4: 2 Whole Grain Rolls, 150g Chicken, 100g Salami, 80g Coleslaw

M4: 100g Chicken, 1 Banana

M5: What evergets cooked for me. (Usually 100-200g meat + 2 servings Vegetables

Plus through out the day: 1L UHT milk & 2-3L Water

Now on to today's work out

Shoulder and Triceps

BD Millitary: 10x5 11.5Kg

Lateral Raise : 8x5 7.5Kg

DB Front Raise: 10x5 7.5Kg

DB Shrug: 8x4 24Kg

Tri Pushdown: 8x5 50Kg

Lying Tricep Extention: 8x5 15Kg+Bar

Tri Pulldown: 10x5 45Kg

Also for the first time ever for me, I was able to do dips, and did 5x3

As well as 10 Minutes on the cross-trainer.

During the skull crushers I could really feel it in my triceps but during the other two I didn't really feel anything.

Shoulders went well improved on last week.

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startinfromscratch Veteran member

startinfromscratch

Posted
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Weight: 78Kg

Goals:

Weight: 85Kg

welcome bro. firstly, you may or may not be eating enough, at a glance id say not. eat that day in day out, if your weight doesnt change in 2 weeks, up your cals.

also agree with gymsta, keep your 4 day split the same, but shuffle so that your not doing chest with fried tris. the other benefit of this would be splitting up back and legs a bit more - they are both epic days, and back to back would be pretty hard on ya bro, if your intensity is up.

just my 2c bro.

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Venum Junior member

Venum

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So Venum/Venom. Whats your finishing move?

It's a modified Crossface

not a bad start bro. however i would question that split you have- you're doing shoulders and tris the day before you work your chest?

Yea, Ive just started noticing a decrease in intensity when doing my chest. Im thinking of swapping Chest with Back.

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Venum Junior member

Venum

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Alrighty. Worked back today

Wide Grip Pull Down - 10x5 50kg

Barbell Bent Over Row - 10x5 17.5Kg (Plus Bar)

Seated Cable Row - 10x5 45Kg

Dumbell Row - 10x5 13.5Kg

Close Grip Pull Down - 10x5 45Kg

Hyperextentions - 15x2

Rear Delt Fly - 8x5 6Kg

Ate the same thing as yesterday. Feeling pretty good

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steak Veteran member

steak

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Agree - if its mass you want then build the building and paint it later.

Pick one big compound movement like a barbell row and get stuck for 8 sets or so and give it heaps. Finish off with some chins or cable work and then go stuff ya self silly with a big feed. In fact stuff ya self silly all day every day if you really want to grow.

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Venum Junior member

Venum

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Im not looking at putting on the weight too fast. As I still want to be able to do the same stuff in the ring. If I put on too much body fat somethings get quite challenging.

My workout is based off one I read in a book (Building The Game: Triple H's Guide to Bodybuilding)

Today I did 30 min of medium intensity cardio. Also spent about 15minutes doing core exercises

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Venum Junior member

Venum

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Got a bit slack on here. Starting Monday I'll be following Rippetoe's Starting Strength Routine

My Goal is to bulk

Current Stats:

Age: 19

Height: 184cm

Weight: 78.5Kg

BF: ~14%

Goals:

Weight: 86Kg

BF: <11%

My diet is as follows

M1: 5 Weetbix, 1 Serving Eatme Whey (34Pro, 53Carb, 11Fat)

M2: 2 Cup rice, 2 Chicken Breast (36Pro, 57Carb, 17Fat)

M3: 4 Slices Whole Grain Bread, 150g Chicken, 100g Beef (58Pro, 62Carb, 4Fat)

M4: (PreW): 1 Serving Eatme Whey, Banana, Apple (23Pro, 71Carb, 5 Fat)

M5: Varies each day. On Average (30Pro, 55Carbs, 10Fat)

M6: 1 Serving Eatme (23pro, 2Carb, 2Fat)

1L milk through-out the day (58Pro, 58Carb, 5Fat)

Protein: 262g - 39%

Carbs: 358g - 53%

Fat: 54g - 8%

Calories: 3000

The Workout:

Workout A:

Squat-3x5

Bench Press-3x5

Deadlift-1x5

*2x8 Dips

Workout B:

Squat-3x5

Standing Military Press-3x5

Bent Over Barbell Rows-3x5

*2x8 Chinups(palms facing you)

These are just the working sets. I will also do 2 warm up sets for each. The first being 1/4 the weight of the working sets and the 2nd being 1/2 the weight of the working sets.

Week 1:

Day 1: Workout A

Day 2: Rest

Day 3: Workout B

Day 4: Rest

Day 5: Workout A

Day 6: Rest

Day 7: Rest

Week 2

Day 1: Workout B

Day 2: Rest

Day 3: Workout A

Day 4: Rest

Day 5: Workout B

Day 6: Rest

Day 7: Rest

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Venum Junior member

Venum

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So it has begun

Workout A:

Squat-3x5 50Kg

Bench Press-3x5 50Kg

Deadlift-1x5 50Kg

Dips 3x5

Overall I thought it was a pretty good workout. Looking forward to Wednesday

what style of wrestling do you do olympic or entertainment?

Entertainment

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Venum Junior member

Venum

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Due to the replies I have received here: viewtopic.php?f=11&t=10267&p=217472#p217472

and here: viewtopic.php?f=9&t=10266&p=217465#p217465

I have decided:

- not to cut and to bulk

- to update this after every workout

- to take pics and measurements every 2 weeks and to post them here.

------------------------------------------------------------------------

First off, my current stats as of today

Age: 19

Height: 180cm

Weight: 76kg

BF%: ~11

Chest Measurement: 96cm

Waist Measurement: 75cm

Quad Measurement: 56cm

Today's Pic: http://i21.photobucket.com/albums/b290/Charismatic_enigma_0003/vlcsnap-2010-11-11-20h59m09s60.png

Short Term Goals: ???

Long Term Goals: Weight: 90Kg, BF%: 8

------------------------------------------------------------------------

Here is my diet.

I am starting at 3000 calories a day with a 40-40-20 ratio, roughly.

I will re-evaluate it every 2 weeks taking into considerations pics and measurements.

6.30am:

5 Eggs + 1 Whole

2 pieces wholegrain bread

4 weetbix

P-33 C-70 F-5

9.30am

200g Chicken

100g Coleslaw

1 Apple

P-40 C-10 F-4

12.00pm

Wrap - Naan Bread, 100g Chicken, Tomato, Capsicum, Lettuce, Mayo

P-46 C-40 F-4

3.00pm

Whey Protein Shake

Handfull Almonds

1 Banana

P-40 C-9 F-20

6.00pm

Whey Protein Shake

Whatever gets cooked

P~50 C~40 F~10

9.00pm

Casein Protein Shake

P-30 C-3 F-1

Plus 2L milk per day

P-55 C-75 F-22

Totals: P-300 C-247 F-66

Calories: ~3000

------------------------------------------------------------------------

Now for my workout.

It is a modified version of Layne Norton's Power/Hypertrophy Routine

Sunday: Lower Power

Squat - 3x5

Deadlift - 3x5

Calf Raises - 3x8

Monday: Upper Power

Bench Press - 3x5

BB Row - 3x5

Over Head Press - 3x5

Pull Ups - 3 Sets

20 min Cardio

Tuesday: Rest

Wednesday: Legs

Squats - 3x10

SLDL - 3x10

Leg Press - 3x10

Calf Raises - 1x20, 1x15, 1x10

20 min cardio

Thursday: Back & Biceps

BB Row - 3x10

One Arm DB Row - 3x10

Upright Row - 3x10

Chin Up - 3 Sets

DB Curl - 3x10

BB Curl - 3x10

Friday: Chest, Shoulders & Triceps

Bench Press - 3x10

Incline DB Press - 3x10

Over Head Press - 3x10

Seated DB Shoulder Press - 3x10

Dips - 3 sets

Lying Triceps Extension - 3x10

20 min Cardio.

------------------------------------------------------------------------

Today's Workout

Started lower to perfect form and im not as strong as I was

Squat

5x60

5x70

5x80

5x80

5x80

Deadlift

5x60

5x70

5x80

5x80

5x80

Calf Raises

8x30

8x30

8x30

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Venum Junior member

Venum

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Hit the legs today.

Squat

10x60

10x70x3

SLDL

10x60

10x80x3

Leg Press

10x40

10x60

10x80

10x100x3

Calf Raises

20x72

15x81

10x90

Hadn't done leg press in awhile, I had to find what weight to begin with.

Calf raises machine is in pounds, hence the random weights

Ended today sessions with 20 minutes on the treadmill

I feel I had a pretty good workout

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