I just wanted you guys to review the workout I'm doing. It's geared towards training for Olympic and collegiate wrestling - no I'm not shooting for that goal. It's my friends workout who is, but it works for me.
My ultimate goal is endurance events. Your going to rip on me how I have two legs together. It's been working though. When I get to the point where it doesn't work I will stop. I am sure at some point I will need to separate them further out. I have a marathon coming up. Except I'm carrying a 35 lb backpack and I'm wearing a uniform. I plan on winning. I understand that doing a marathon with a backpack is detrimental to your health.
Day 1
*Warmup
10m cardio
wall sits
plyometrics
wood chops w/ cable*
Front dumbell squat 3x 8-10 reps
leg press 4x 6-8 reps
calf extensions 4x 10 reps
deadlift 4x 6-8 reps
barbell lunge 3x 8-10 reps
split barbarian squat 2x 8-10 reps
leg extensions 2x2(superset) 8-10 re
Cardio - 40 minutes of running
-stretching
Day two
*Warmup
10 min cardio
pushups w/ 45 lb plate
pushups w/ medecine ball*
Dips 3x muscle failure
incline bench/incline dumbell 4x
reverse grip incline 2x 12 reps
flat bench dumbell 3x
pec flly 3x 10 reps
one leg deadlifts 4x
barbell hops 2x
Squats 4x 6-8 reps
Hamstring ext machine 2x2(superset)
40 mins cardio
-stretch-
Day three
*warmup
10 min cardio
turkish get ups 2x
plate rotation 2x*
3x widegrip pull ups (muscle failure)
3x pulldowns 8-10
3x snapdowns 6-8
3x closegrip pulldowns
3x one arm dumbell rows
2x palm out pullups
4x barbell curls
3x hammer curls
2x incline curls
2x preacher curls
-stretch-
DAY FOUR
Rest/ Hiking w. 45 lb backpack 4 miles.
Day five
* warmup
cardio 10 mins/core and ab exercises
3x dips
medicine ball pushups*
3x floor dumbell press
x4 closegrip bench
3x skull crushers
3x pushdowns
3x kickouts
3x rows
3x wide rows
2x one arm rows
3x face pulls w/rope
3x upright rows
3x shrugs
-stretches-
No cardio
Day six
*warmup 10 min cardio
2x elevated pushup
3x shadowboxing w/ weights/side laterals supersetted
2x turkish getups*
2x dumbell snatch
3x frontraises/arnold press
3x behind the head military press
3x one arm dumbell press
3x rear delt machine
3x rear delt standing
3x rear delt lying
-stretch-
4 mile hike w/ 45 lb backpack
Day seven... 40 minute easy jog/stretching.
You probably wonder what my diet is like, well I don't calorie count. I eat about 150-225 grams of protein a day. I am partially lactose intolerant and i have mild IBS..so I eat what I can.
The gear:
250 mg testosterone ethanate per week, 8 weeks.
My ultimate goal is endurance events. Your going to rip on me how I have two legs together. It's been working though. When I get to the point where it doesn't work I will stop. I am sure at some point I will need to separate them further out. I have a marathon coming up. Except I'm carrying a 35 lb backpack and I'm wearing a uniform. I plan on winning. I understand that doing a marathon with a backpack is detrimental to your health.
Day 1
*Warmup
10m cardio
wall sits
plyometrics
wood chops w/ cable*
Front dumbell squat 3x 8-10 reps
leg press 4x 6-8 reps
calf extensions 4x 10 reps
deadlift 4x 6-8 reps
barbell lunge 3x 8-10 reps
split barbarian squat 2x 8-10 reps
leg extensions 2x2(superset) 8-10 re
Cardio - 40 minutes of running
-stretching
Day two
*Warmup
10 min cardio
pushups w/ 45 lb plate
pushups w/ medecine ball*
Dips 3x muscle failure
incline bench/incline dumbell 4x
reverse grip incline 2x 12 reps
flat bench dumbell 3x
pec flly 3x 10 reps
one leg deadlifts 4x
barbell hops 2x
Squats 4x 6-8 reps
Hamstring ext machine 2x2(superset)
40 mins cardio
-stretch-
Day three
*warmup
10 min cardio
turkish get ups 2x
plate rotation 2x*
3x widegrip pull ups (muscle failure)
3x pulldowns 8-10
3x snapdowns 6-8
3x closegrip pulldowns
3x one arm dumbell rows
2x palm out pullups
4x barbell curls
3x hammer curls
2x incline curls
2x preacher curls
-stretch-
DAY FOUR
Rest/ Hiking w. 45 lb backpack 4 miles.
Day five
* warmup
cardio 10 mins/core and ab exercises
3x dips
medicine ball pushups*
3x floor dumbell press
x4 closegrip bench
3x skull crushers
3x pushdowns
3x kickouts
3x rows
3x wide rows
2x one arm rows
3x face pulls w/rope
3x upright rows
3x shrugs
-stretches-
No cardio
Day six
*warmup 10 min cardio
2x elevated pushup
3x shadowboxing w/ weights/side laterals supersetted
2x turkish getups*
2x dumbell snatch
3x frontraises/arnold press
3x behind the head military press
3x one arm dumbell press
3x rear delt machine
3x rear delt standing
3x rear delt lying
-stretch-
4 mile hike w/ 45 lb backpack
Day seven... 40 minute easy jog/stretching.
You probably wonder what my diet is like, well I don't calorie count. I eat about 150-225 grams of protein a day. I am partially lactose intolerant and i have mild IBS..so I eat what I can.
The gear:
250 mg testosterone ethanate per week, 8 weeks.
