Is This Thing Still On?

So yeah, it’s been a while. 

Sorry about that.

Lots of stuff going on in my life outside of the “Outlaw Thang” which I have been neglecting that couldn’t wait any longer. No, I won’t bore anyone with the personal details. But suffice it to say, I think I am starting to get a handle on things.

With that said, I am taking my 2^nd day off in a row ON PURPOSE from the gym. I had tweeted earlier in the week about my desire to once again begin “2 A Days” and frankly that is like a bit optimistic for me right now.

However I will admit to having a new gym plan in place, on paper that I have been tinkering with for a bit now. Something more suited to how my body prefers to train while still being mindful of what my limitations (knee) and needs (stop being such a fat ass) are.

So as I sit here one week removed from my next wrestling show in Winnipeg, I present you this:

*****

5 Day Outlaw-Sized Gym Plan!

LEGS

Quad Extension - 12 + 10 + 8 + (6-8)

Hamstring Curl - 12 + 10 + 8 + (6-8)

Leg Press – (2 x 12) + 10 + 8 + (6-8)

Close Grip Stiff Leg Deadlift - 12 + 10 + 8 + (6-8)

Calf Raise - 4 x Failure

Hanging Knee Lift - 4 x 15

BACK

Wide Grip Pulldown - 12 + 10 + 8 + (6-8)

Close Grip Pulldown - 12 + 10 + 8 + (6-8)

Bent Over Row - 12 + 10 + 8 + (6-8)

T-Bar Row - 12 + 10 + 8 + (6-8)

Latissimus Pressdown - 12 + 10 + 8 + (6-8)

Back Hyperextension – 4 x 15

CHEST

Incline Dumbbell Fly - 12 + 10 + 8 + (6-8)

Incline Machine Press- 12 + 10 + 8 + (6-8)

Machine Fly - 12 + 10 + 8 + (6-8)

Flat Press - 12 + 10 + 8 + (6-8)

Standing Cable Fly - 12 + 10 + 8 + (6-8)

Ball Plank Roll-Out – 4 x 15

SHOULDERS

Wide Grip Upright Rows - 12 + 10 + 8 + (6-8)

Barbell Shrugs - 12 + 10 + 8 + (6-8)

Overhead Press - 12 + 10 + 8 + (6-8)

Rear Delt Fly - 12 + 10 + 8 + (6-8)

Side Lateral Raise - 12 + 10 + 8 + (6-8)

Cable Core Crossover – 2 x 15/side

ARMS

Hanging Dip - 12 + 10 + 8 + (6-8)

Close Grip Bench - 12 + 10 + 8 + (6-8)

Incline Skullcrushers - 12 + 10 + 8 + (6-8)

Dumbbell Hammer Curl - 12 + 10 + 8 + (6-8)

Barbell Curl - 12 + 10 + 8 + (6-8)

Standard Crunches - 4 x Failure

Add on to this a minimum of 30 – 45 minutes of cardio per gym day (preferably first thing in the morning several hours before hitting the weights to give the body a chance to hit it fresh for both) as well as a 10 minute cool-down on the bike or cross-trainer after each session. All sets are to be done with a maximum rest time of 60 seconds between sets to accelerate the heart rate and really push my endurance. Ideally I want my weight session to last less than 30 minutes from end of warm up to cardio cool-down. I need to push my pace and hopefully boost my metabolism with this plan. I also for the first time ever am trying out the idea of “pre-exhausting my muscles” with ancillary exercises before hitting the major ones. Looking forward to checking out the results of this plan.

Sort of a Back to Basics in Fast Forward approach.

I’ll let you know how it goes.

And I’ll try to be in touch again sooner than later.

PCW THIS THURSDAY !!!

And for fans of this page, you HAVE to check out that annoying little prick Jay Walker's hilarious rib on me HERE

AK

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BLOGGED: Is this Thing Still On?

www.OutlawWorkout.blogspot.com

@OutlawAK

I Still Hate Chris Hemsworth

I know, it’s truly a petty thing. But when I was a young man – prior to my adventures in professional wrestling – it was my dream to one day live out my life portraying heroes and villains of a fantastical nature on a “big screen motion picture.”

Sigh … if only I was all abdominal. And Australian. And tall.

One day ….

Side note; Snow White and the Huntsman. Good flick. Despite Kristen Stewart. Well worth the admission.

Still been in a weird headspace lately. It’s definitely been affecting my motivation for writing and more or less everything else. At some point in time I will be able to regain my focus. Until then I apologize to any “faithful readers” as I am likely to continue with my sporadic updates.

Side note, shout outs to all of my friends who are sponsored athletes for Muscles by Meyers. This year at the MABBA Provincial showcase these men and women represented strong, so big props to everyone but notably to Jon Chong and Kimberly Ho . Great job all!

*****

Here was today’s SHOULDER Set:

5 Mins Stationary Bike

5 Mins Joint Loosening

Seated Dumbbell Press – 12 (40 lb) + 12 (50) + 3 x 12 (60)

Rear Barbell Shrugs – 11 (225 lb) + 2 x 12 (205 lb)

Wide Upright Dumbbell Row – 3 x 12 (50 lb)

Bentover Rear Delt Fly – 3 x 12 (40 lb)

Standing Side Lateral Raise – 3 x 12 (30 lb)

Rear Delt Cable Fly – 3 x 12 (“50”)

Hanging Knee Lift / Back Hyperextension – 3 x 15

That’s all for today. Arms tomorrow and I gotta get my cardio on this weekend. The important thing in life is finding a goal and a routine. And at present I will be happy with a routine. Goals seem to be slipping.

Give me time, I’ll figure my head out.

AK

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Few Days Uninspired, Still Gym Strong

Sorry y'all. Been a crazy mental break the last week or so. I PROMISE that I haven't stopped training. Just the recording of said efforts has fallen off of the wagon.

Diet was good recently, though not as hot. A little more carb heavy than I prefer, though all still first thing in the morning. So still good. Ish.

About 10 pounds down now. In the 270 range. Still shooting for 255. That's the goal at 10% bf.

Fingers Crossed.

Back on the Heavy Cycle for my training week. Back / Chest / Quads / Hams down earlier in the week. Here was yesterday :

5 Mins Bike Warm Up
5 Mins Static Stretch / Loosening
Seated Dumbbell Military Press - 10 (40 lb) + 10 (50) + 10 (60) + 3 x 10 (70)
Rear Barbell Shrugs - 10 (135 lb) + 3 x 10 (225)
Wide Dumbbell Upright Row - 3 x 10 (60 lb)
Rear Dumbbell Fly - 3 x 10 (50 lb)
Standing Side Lateral Raise - 3 x 10 (35 lb)
Rear Cable Fly - 1 x 6 ("60") + 3 x 10 ("50")
Incline Treadmill Walk - 20 mins, 347 cals

Felt good, hard sweat at the end. Great pump. Hitting the "Gun Show" in about 3 hours. Tomorrow is my  Core / Cardio Day.

Wrestling Updates next week I figure. Lots of deep thinking in regards to "the business" lately.

AK

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PCWs Highway 2 Hell, Light Back Day

FOR IMMEDIATE RELEASE

 

***********

 

PREMIER CHAMPIONSHIP WRESTLING (PCW) continues their Historic 10th Year in operation This Thursday (May 31st) at the MARQUEE LOUNGE AND EVENT CENTRE(1875 Pembina Hwy, Winnipeg, MB).

 

HEAVYWEIGHT CHAMPIONSHIP REMATCH:

Antonio Scorpio Jr (c) vs "Outlaw" Adam Knight 

 

At PCWs 10th Anniversary Spectacular in March, Scorpio completed his 4 year quest to capture the top prize in PCW when he made the "Outlaw" tap out in the middle of the ring to the delight of the packed house. Since then Knight has been reeling down the standings. However, as former champion he always has a rematch clause, and he has chosen to cash it in at Highway 2 Hell! Expect hard hitting, violent technical wrestling action. These two men are very familiar opponents who both want the same thing - to be PCW Heavyweight Champion.

 

Mentallo vs Jackie "The Jet" Lee

Wrestling fans have been abuzz since Mentallo surprised the PCW faithful with his shocking return atPCWs Defiance in April and winning the Premier Rumble. At present time PCW has not been informed when or which championship that the internationally travelled athlete Mentallo will cash in on, but he has until the 11th Anniversary to decide! However, this Thursday he has accepted the challenge of rookie phenom Jackie "The Jet" Lee. A graduate of the famed Storm Wrestling Academy and a protege of Kenny Omega, Lee has decided that now is the time to show the world what he is capable of. Expect high paced, high octane action!

 

ALSO CONFIRMED TO APPEAR:

"Aussie Rules" Scott Justice

Billy Blaze

The Seeds of Evil

"Social Media Superstar" Jay Walker

And More!

PCWs HIGHWAY 2 HELL

Thursday May 31st 2012

$10 at the Door

9PM Start Time

https://www.facebook.com/events/227287340716461/

www.PCWAction.com

andrewofPCW@gmail.com

 

Please SHARE / TWEET / Pinterest and BE THERE!!

 

-30-

******

Other than that, not too much has been going on lately. Hit the gym yesterday for the start of my 3'rd week circuit of 15 reps per exercise. Been a long time since I've down workouts this light, and while the pump is good I am wondering if I should run it more as a drop set going forward. We'll see.

5 Mins Bike Warmup

5 Mins Joint Loosening / Stretching

Bentover Barbell Row - 15 (135 lb) + 15 (155) + 15 + 15 + 15 (175)

Laying Hamstring Curls - 3 x 15 (1.25 plate)

T-Bar Row - 3 x 15 (2.5 plate)

Stiff Leg Dumbbell Deadlifts - 3 x 15 (50 lb)

3/4 Dumbbell Row - 2 x 15 (50 lb -no rest)

Wide Grip Pulldown - 3 x 15 ("150")

Rope Pressdown - 3 x 15 ("80")

Knee Lifts - 3 x 15

So yeah, a great sweat and very exhausting but overall not sure I liked the pump. Though my shoulders / joints certainly don't hate the lack of stress.

See you on Thursday!

AK

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Back Day Blowout, Training Diets Suck

No big updates today folks. My mental humor machine seems to be on the fritz (Von Erich) and I can barely string (theory) anything together. It's been a long week already. 6th day of 9 for my training diet and it's starting to suck big time. No more headaches thankfully, but a complete drop in my energy levels. Never into a "blood sugar crash" state as I make sure to have enough food every 2 to 3 hours to avoid that. But still just an overall end of day fatigue that is wearing my ass out.

Saturday can't come fast enough.

*****

5 Mins Static Stretching
Bentover Barbell Row – 12 (135 lb); 3 x 12 (185 lb)
Stiif Leg Deadlifts – 3 x 12 (135 lb)
Wide Grip T-Bar Row – 3 x 12 (3 plt)
Laying Leg Curl - 3 x 12 (1.5 plt)
Wide Grip Pulldown - 3 x 12 ("170")
3/4 Dumbbell Row - 3 x 12 (55 lb - NO REST)
Rope Lat Pressdown - 3 x 12 ("50")

Way less of a weight workout than I am used to numbers wise, but I shortened all of my rest breaks to 45 seconds each and had a real tight pace going. On the Dumbbell Rows in particular I had sweat just pouring - it was a real ugly sight ladies, sorry for the mental image.

Tomorrow I should be in early enough to avoid competing for time on the X-trainer so my cardio will get kicked back in. Here's hoping I can still get some energy back after a full knight's sleep.

Have a great day!

AK

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Shoulders, Gun Show and PCWs Highway 2 Hell

FOR IMMEDIATE RELEASE:
PCW’s HIGHWAY 2 HELL
Pro Wrestling Action Returns to the MARQUEE May31st at 9:30PM
“Last month, we witnessed the shocking return of MENTALLO who captured The Golden Ticket. Will Mentallo be on hand to answer why he's back in PCW? And will he cash in on PCW Champion ANTONIO SCORPIO Jr?
Also featuring: "Outlaw" Adam Knight, Scott Justice, Europe United, Seeds of Evil, Jay Walker, Jackie "The Jet" Lee, and all the PCW Superstars!?”
                                                                                               
MATCHES TO BE ANNOUNCED IN THE COMING DAYS!
Doors Open 8:30PM
Tickets $10 at the door
The MARQUEE Lounge and Event Centre
1875 Pembina Hwy, Winnipeg, MB
www.PCWaction.comandrewofpcw@gmail.com
https://www.facebook.com/#!/events/227287340716461/


*******
Not much going on right now other than training info. I’m on day 4 of my 9 day nutrition plan. Saturday can’t come soon enough.

Mmmmm … Cheat day.

*******

Last Night - Shoulders :

5 Mins Stationary Bike
5 Mins Stretching / Joint Loosening
Seated Dumbbell Press - 10 (40 lb) + 10 (50) + 10 (60) + 10 + 10 + 8 (70) (Rest Pause Reps on last 2 sets)
Bentover Rear Delt Fly – 3 x 10 (50 lb)
Upright Dumbbell Row - 3 x 10 (60 lb)
Standing Side Lateral raise - 3 x 10 (35 lb)
Hanging Knee Lift - 3 x 15
Tonight – Arms:

5 Mins X-Trainer
5 Mins Stretching / Joint Loosening                                                          
Hanging Dip – 3 x 10 (Body)
Barbell Curl – 3 x 10 (115 lb)
Incline Bench Skullcrusher - 3 x 10 (95 lb)
Standing Dumbbell Curl – 10 + 10 + 9 (50 lb)
Wide Reverse Grip Pressdown – 3 x 10 (“120”)
Cable Curl – 3 x 10 (“120”)
Rope Extensions – 3 x 10 (“120”)
Concentration Curls – 3 x 10 (25 lb)
I am trying something a bit different at the suggestion of IFBB Pro Rob Belisle. Finished this week’s routine with as heavy as I can comfortably go for 8-10 reps with a 3 set max per exercise (that’s 3 “working sets”, warming up to the weights doesn’t count). While I didn’t notice much difference today with the arms, I noticed a significant difference in the pump and feel in my shoulders yesterday.

Next week I drop weights just enough to get 3 x 12 per exercise. The 3rd week I drop again to sets of 15-plus. After that, return to the heavier weights. Rob suggests that this is great for keeping your muscles guessing and never getting comfortable with the stresses you put on them, leading to greater growth. Also, the lighter weeks should be a boon to my poor abused joints.

We’ll see.

Thanks as always for the feedback I have received. We are nearing on 4000 hits for this site which is kinda remarkable.

AK

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Old Article, Quick Chest Review

A few years ago I became a member of the writing website Helium. It’s a fun place for writers of any genre, format or spectrum to get together and develop more material for themselves. For a brief period of time I went on a “writing frenzy” and had a new article up every other day or so (kinda like this sporadic, irregularly updated blog …. Errr….).

Anyways, I fell out of the habit and I regret that. I have been asked recently by some of the moderators for this site to contribute more articles once again.

Until then, Here is an old piece I wrote and published 4 years ago on “Exercises For A Strong Back.”

Enjoy.

*****

Been a few days since I updated, but in truth I only missed one weight training review and my cardio day. They went thusly:

Thursday

5 Mins Bike Warmup

5 Mins Static Stretching

Incline Dumbbell Press – 20 (40lb) + 15 (50) + 10 + 10 + 8 + 7 (80)

Single Leg Quad Extension – 5 x 15 (1 plt)

Machine Fly – 15 (“100”) + 12 + 10 + 10 + 8 (“160”)

Machine Press - 12 + 10 + 10 + 10 (“200”)

Standing Cable Flys - 4 x 10 ("70")

Hanging Knee Raises 3 x 15

20 Mins Stationary Bike

Friday -

Hyperextensions, Hanging Knee Raises, Dumbbell Obliques - 3 x 15

Bench Crunches – 3 x 25

X-Trainer - 60 Mins

Add into that the return of my 9 Day Diet Plan (9 days on, 1 Day Cheat) and the wickedest headache I’ve had since the last time in increased my cardio while simultaneously dropped my calorie intake hit me right behind my left eye. Simply ow.

Worth it though. Liked the extra pep I had in my step this mornign after I woke up and scarfed some oatmeal.

Shoulders later. Wrestling news coming soon. Have a great day!

AK

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YouTube Uploads, Shoulders and Lazy Dogs

Been trying to get more content of recent / requested matches up on my YouTube Channel. Apparently this whole "Internet thing" is more than just a phase and more kids are tuning in and turning onto online content than ever before. Who knew?

Perhaps it's time for this old man to take off his reading glasses and get things together.

On that note, I present the following STEEL CHAIN MATCH from a few years back. A great culmination to a long assed feud that travelled across provinces. Cheech really gave it to me, and frankly I gave it right back.

**FYI - Not for the Feint of Heart**

*******

My Dogs are the laziest little buggers possibly ever. After their morning ritual feeding and brief outdoor playtime they are often more than content to sit their fuzzy little keisters down on my couch thusly:

Seriously, how is a guy supposed to get all ready to hit the cold, musty weight room when he knows that his pups are wanting him to do nothing more than sit on the couch and watch SportsCentre all day?

*******　
Shoulders Today:

5 Mins Stationary Bike
5 Mins Stretching / Joint Loosening
Seated Smith Machine Press - 15 (1 plt) + 12 (1.5) + 10 + 10 + 10 + 7 (1.75)
Smith Machine Shrugs - 2 x 12 (2.5 plt) + 4 x 10 (3.25 plt)
Bentover Rear Delt Fly - 12 + 11 + 10 + 10 (50 lb)
Upright Dumbbell Row - 4 x 8 (60 lb)
Standing Side Lateral raise - 4 x 10 (35 lb)
Back Hyperextensions
Hanging Knee Lift
Ball Plank Rollouts
            Core Circuit 3 x 15
X-Trainer Intervals - 15 mins

Good workout. Really needed the stress release. Been a rough day so far. Lots of work to dig my way out of, way behind on a few projects that I can't make the time to get to until I get my financial ducks as lined up in a row. Road trips in the planning stages right now, might end up being a busy summer and fall.
　
AK

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I Hate Chris Hemsworth

That actually is a lie.

I am JEALOUS of Chris Hemsworth.

What with his ability to deliver sonorous, stentorian dialogue whilst looking magnificent with that long flowing hair, hard fought physique and terrific Asgardian costuming. I mean, it's not HIS fault that I have been a geek for Norse mythology, comic books and Shakespeare for the majority of my upbringing.

Bastard. You get to be "Thor."

Side note, Go see the Avengers. Holy Crispy Crap is that movie awesome.

*****

So yeah, caught the Avengers and much like really driving rock music, I was inspired to train like a bastard.

Last Night -

5 Mins Bike Warmup
5 Mins Static Stretching
Bentover Barbell Row - 15 (135 lb); 12 (225) ; 8 + 6 + 5 + 5 (275)
Laying Hamstring Curl - 12 + 10 + 8 + 7 (2 plt)
1 Arm T-Bar Row - 10 + 8 + 8 + 7 (2 Plt)
Laying Hamstring Curl - 12 + 12 + 10 + 10 (1.5 plt)
Wide Grip Pulldown - 10 + 10 + 10 + 8 ("200")
Cable Pressdown - 4 x 12 ("120")
Hyperextensions, Hanging Knee Raises, Yoga Plank Ball Rollouts - 3 x 12

This Afternoon -

5 Mins Bike Warmup
5 Mins Static Stretching
Smith Machine Incline Press - 15 (1.5 plt); 12 (2 plt); 8 + 5 + 5 (2.5) + 8 (2.25)
Seated Quad Extension - 4 x 12 (3 plt)
Incline Dumbbell Press - 10 + 8 + 7 + 7 (80 lb)
1 Leg Quad Extension - 4 x 15 (1 plt, no break)
Incline Dumbbell Fly - 8 + 6 (60 lb) + 8 + 8 (50 lb)
Standing Cable Fly - 4 x 10
Hyperextensions, Hanging Knee Raises, Yoga Plank Ball Rollouts - 3 x 12
Stationary Bike - 20 Mins

So yeah, I am freaking bagged now. Terrific sweat, great muscle pump / fatigue. Needless to say, I have the itch to push my weights again. Let's see how that goes, hmmm?

AK

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Outlaw Vs Samoa Joe, Gun Show

Just Uploaded late last night, one of the highlights of my career. At the time Samoa Joe was preparing for his run on top as the TNA Heavyweight Champion and about to begin fueding with Kurt Angle, Christian Cage and others. Here's a match I want to do again, no doubts.:

http://youtu.be/aEEnI7-mn8Y

Hope you liked it. Feel free to SHARE and PIMP it out at your discretion.

Gun Show?

5 Mins X-trainer Warmup
5 Mins Stretching / Joint Loosening
Hanging Dips - 4 x 10 (body weight)
Barbell Curl - 4 x 10 (115 lb)
Incline Bench Skullcrushers - 4 x 10 (95 lb)
Standing Dumbbell Curl - 8 + 7 + 7 + 6 (55 lb)
Rope Cable Extension - 4 x 12 ("120")
Cable Curl - 4 x 12 ("120")
            Cable Superset
Back Hyperextensions
Hanging Knee Lift
Ball Plank Rollouts
            Core Circuit 3 x 12

Today is my "Marathon Cardio Day" - which equates to a minimum of 45 minutes on the X-Trainer (Yes, I know this hardly constitues a "marathon", now piss off). Hoping I can get on while the Hockey is still playing.
　
AK

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Busy Week, Osborne House Fundraiser, Networking

Ever had one of those weeks where even when you had "days off" those days were so full of things to do that you might as well have just never thought "whew, am I looking forward to doing nothing on Wednesday!"

Yeah, that feels like every week for your friendly neighborhood Outlaw.

But I ain't ever gonna complain. I like being busy. Keeps me sharp. Focused. Forces me to make the most of my time, even if it's the preciously rare "sitting on my ass time".

Here are some highlights:

Wednesday - This was the one day that I had mentally pencilled in for a "full day off". No gym, no networking, no family stuff. Just me, my dogs, some playoff hockey and a bit of chill. The only thing I wanted to get done was taking down the seasonal parking tent in my backyard to have a bit more livable, recreational space to enjoy. Well, once that was down (2 hours later) I became skeptical of ever getting it back in place for the winter. But nevertheless, I revelled in my space. Only to determine, "This space needs filling". So 3 trips to Zellers later I now have a full patio set and a lovely reclining swing that goes quite nicely with my firepit and gravel pad. A lovely sight it is. Total time spent arranging back yard on my day off? 10 hours.

Thursday - Up at 8AM. Finished the gym by 10AM. Wrestling training with some of the local youngboys at 10:05AM. Always good to get into the ring regularly for me to polish myself up, make sure my body's still working at it's proper capacity (insert "you suck in the ring and are fat" jokes here assholes) and to educate myself by helping to educate the kids. One day I'll convince these boys that wanting to learn flippy highspots is cool but by and large isn't what I am there to teach them. Ah well, what do I know, right? Overall good efforts from the kids. I see lots of potential in their sweat equity. Follow that up with more running around and a call to a contact made at Cauliflower Alley discussing publishing and writing ideas for a full hour and my day was complete before hockey finally came on the tube.

Friday - Another phone call to a different Cauliflower Alley contact for another hour talking many different topics including wrestling, TV, producing and more. I cannot stress enough how important the CAC is for networking and learning HOW to network. An invaluable opportunity that you should take advantage of. Then in the evening I had the pleasure of going to the "Bud, Spud and Steak Fundraiser for Osborne House". An excellent turnout for a Friday evening. Terrific to see so many people in Winnipeg banding together in support of the desperately underfunded Women's Shelter that the City of Winnipeg continues to ignore despite their constant appeal for support. A wonderful evenign and an excellent cause. Expect more info from me about how to help / support Osborne House in the future.

So yeah. Big week. Here was my Pre-Wrestling Training Workout:

5 Mins Stationary Bike
5 Mins Stretching / Joint Loosening
Seated Military Dumbbell Press - 20 (45 lb) + 20 (50) + 20 (55) + 17 (60)
Bentover Rear Delt Fly - 4 x 10 (50 lb)
Upright Dumbbell Row - 10 + 10 + 10 + 8 (60 lb)
Standing Side Lateral raise - 4 x 10 (30 lb)
Back Hyperextensions
Hanging Knee Lift
Ball Plank Rollouts
Core Circuit 3 x 12
Stationary Bike 20 mins

Busy week with a lot of groundwork laid out for the future. Big plans, better ideas. Time to do my homework.
　
AK

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I Love Back Day, Even If It Includes Hamstrings

It’s true, after many years of undertraining my back and misunderstanding it’s true importance to my overall training there is no doubt it is my current favorite. Hands down.

While my knee is now in a state where performing heavy deadlifts is “not recommended” at best, I find that a full bore 16-rep back day from multiple angles is pure awesome. Love the pump, love the feel and simply love that “I am strong!” feeling.

I know it’s stupid. But whatever gets you through the gym man.

5 Mins Stationary Bike

5 Mins Static Stretch, Joint Loosening

Bentover Barbell Row – 2 x 15 (135 lb); 10 + 10 + 8 + 7 (225)

Laying Leg Curl – 10 + 8 + 6 + 5 (2 plt)

Single Arm T-Bar Row – 4 x 8 (2 plt)

Laying Leg Curl – 4 x 12 (1 plt)

Wide Grip Pulldown – 10 + 10 + 10 + 8 (“200”)

Cable Latissimus Pressdown – 4 x 10 (“100”)

Back Hyperextension – 10

Hanging Knee Lift – 12

Ball Planks Rollouts – 12

                Core Circuit 3 x

45 Minute Outdoor Walk

My knee was a little wonky on the Heavy Leg Curls which is why I nixed stiff leg deaders last night to really emphasize the squeeze and motion for my hams and to get more fluidity into the joint. It seemed to get the job done as I had no issues on the stationary bike this morning with my 20 minute wake up.

That’s it that’s all for today. Thanks to everyone for the comments on yesterday’s workout plan. Any and all feedback welcomed and enjoyed.

AK

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Intermediate 5 Day Plan, My Last Workout

For some reason I get asked a LOT from people / fans / friends / randoms for help putting together a gym routine for them. Of course I always make sure to adivse them of the patently obvious; Not a personal trainer, not a nutritionist, look at my fat ass why do you want my help with things?

That said, it keeps on happening. And frankly I am happy and flattered to help. I wish there had been more avenues of assistance for a dude named Adam Knight to turn to about 12 years ago when he started to really think "hey man, maybe I should hit the gym a bit and try to be built like a wrestler."

Here's a plan I just finished putting together for a young man in his early 20s with an amateur football background. Feedback would be appreciated.

**
Make sure you stretch thoroughly everyday at least 5 - 10 mins, a whole body stretch. Even if working upper body only, stretch out legs and back as well. Limber is always good. On all excercises, try to keep your rest break between sets relatively short (45-60 seconds, or by counting your breaths). You want to get your Heart Rate back to just within a steady zone before pushing again. Constant elevated HR is the goal for fat loss. Take a rest day wherever and whenever you like. If this is Too Easy / Hard let me know and I will readjust.

DAY 1 - BACKWarmUp - 5-10 mins light cardio
Barbell Deadlift - 2 x 15; 4 x 8
T-Bar Row - 3 x 8
Dumbbell Row - 3 x 8
Wide Grip Pulldown - 3 x 8
Knee Lifts - 3 x Fail
Cardio - 20 mins

DAY 2 - LEGSWarmUp - 5-10 mins light cardio
Barbell Squat - 2 x 15; 4 x 8
Leg Press - 3 x 8
Hamstring Curl - 4 x 8
Calf Raises - 4 x 8
Decline Crunches- 3 x Fail
Cardio - 20 mins

DAY 3 - CHESTWarmUp - 5-10 mins light cardio
Decline Bench - 2 x 15; 2 x 8
Incline Bench (Barbell or Dumbbell) - 4 x 8
Dumbbell Incline Fly - 3 x 10
Standing Cable Fly - 3 x 10
Lying Leg Raises - 3 x Fail
Cardio - 20 mins

DAY 4 - SHOULDERSWarmUp - 5-10 mins light cardio
Overhead Press (Barbell / Dumbbell) - 2 x 15; 4 x 8
Wide Grip Upright Row - 3 x 8
Dumbbell Shrugs - 3 x 10
Bentover Dumbbell Fly - 3 x 10
Seated Side lateral Raise - 3 x 10
Back Hyperextension - 3 x Fail
Cardio - 20 mins

DAY 5 - ARMSWarmUp - 5-10 mins light cardio
Hanging Dips - 4 x 10 (or fail)
Standing Barbell Curl - 4 x 10
Close Grip Bench - 4 x 10
Preacher Curl - 4 x 10
Cable Tricep Extension- 3 x Fail
Cable Curls - 3 X Fail
Cardio - 20 mins

*****
Arms and cardio yesterday;

5 Mins Stationary Bike Warm up
5 Mins Static Stretching, Joint Loosening etc.
Hanging Dips - 4 x 10 (body weight)
Barbell Curls - 4 x 10 (115 lb)
Incline Dumbbell Tricep Extension - 4 x 10 (80 lb)
Hammer Curls - 10 + 8 + 8 + 7 (55 lb)
V-Bar Grip Pressdown - 4 x 15 ("160")
Standing Cable Curls - 4 x 12 ("120")
Hanging Knee Lift - 3 x 12
Ball Planks - 3 x 12 (Abdominal Superset)
X-Trainer - 45 mins, Intervals (751 cals)

Great pump, better sweat, felt great. Hit the stationary bike this morning for my 20 minute wake up call. Plus managed to actually prep my meals for today in advance, might actually stay on meal plan for the week - would be a nice change (sigh).

Please as always leave feedback below or message me your thoughts on this plan or anything you want. training hard for wrestling greatness as always with tentative plans for international travels in the future.

AK

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Way behind still on my updates and I apologize to that for all my regular readers (and for you snarky folks, yes I have a few). Gonna do my utmost to have more than 1 post a week again very soon.

I have a workout post that I’ll tag to the end of this but more importantly I have to talk about the PCW DEFIANCE show last Thursday here in Winnipeg.

First and foremost, props love and respect to all of my brothers in the ring that night. Up against the NHL Playoffs on our usual Thursday night after a longer than usual delay between events and our Hardcore Faithful who showed up were more than into the event and were very happy with the efforts put forth.

A few things to emphasize if anyone will listen to this beat up old dude:

1) Take care of your body. In the Art of Pro Wrestling the ring may be our canvas but it is our bodies that paint the picture. Now an abstract Picasso maybe exciting to watch but does it really carry as much emotional weight as a well-crafted Rembrandt?

….. I’m losing you?

Right.

Metaphor Aside, don’t kill yourselves out there Boys! At least 3 guys came to the back after the show aching and agonizing because of doing something unnecessary and stupidly risky on the show. Now – there IS a time and place for that sort of high risk activity as I am guilty of this sort of behaviour as well (My doctors, physical therapists and surgeons can attest to that) but please take it from someone who knows, you don’t have to beat yourself up every night.

2) Getting the chance to start the Premier Rumble with Kenny Omega made me smile. I have watched Kenny develop his craft from the time he was a scrawny 16 year old kid to now where he is arguably one of the best Puro / Pro Wrestlers on the Planet. Our confrontation was brief but exciting and always a pleasure.

3) This one will raise a few eyebrows amongst the critics but it needs to be said. Props to my opponent Jay Walker. Jay has been hanging around PCW for a few years now and is primarily known as the ring crew / referee / web designer / social media guy. In recent months he has had the opportunity to develop further, shown up for ring time training on his off hours and really begin to develop into an all-around performer. He ain’t the biggest or the most athletic guy, but he is a student of the business and more than just WANTING to Improve, he makes steps in ORDER to improve. In our match he gave me the best efforts in his arsenal and had a terrific showing for it. Good job kid, now for Pity’s Sake get some meat on those bones!

Again, thanks to everyone who came out. PCW’s Next Event will be May 31st at the MARQUEE Event Centre in Winnipeg!

*****

I’ve missed two gym updates and can’t remember everything I did for Chest / Quads. So I’ll just give my most recent one here:

5 Mins static stretching, joint loosening
5 Mins Stationary bike
Overhead Dumbbell Press – 15 (40 lb); 15 (50); 10 + 10 + 8 (70); 10 (60)
Wide Dumbbell Upright Row – 10 + 10 + 8 + 8 (60 lb)
Bentover Delt Fly – 10 + 10 + 10 + 10 (50 lb)
Standing Side Lateral Raise – 10 + 10 + 10 + 10 (30 lb)
Barbell Front Raise – 4 x Fail (Olympic Bar)
Superset Last 2
Hanging Knee Lifts – 3 x Fail
Ball Planks / Roll-outs – 3 x fail

That’s it and that’s all. Guns and Cardio later on today, will have an update tomorrow (fingers crossed)

AK

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Cauliflower Alley, PCWs DEFIANCE and Yes I Hit The Gym

I had fully intended to update this page at least twice last week from my hotel in Vegas. However, Once I got there and realized that the Gold Coast was gonna charge me to use the Wi-Fi in my room, I got all "Indy Worker" and decided my money was better spent on lunches, buying beers for the vets and gimmicks to bring home.

For the record however, I did hit the fitness facility on site 3 times. And while it certainly wasn't the Las Vegas Gold's Gym, it was adequate to achieve a sweat and a decent pump. So, not a total write off.

Where does one begin about meeting legends, making contacts and having the networking opportunity of a lifetime?

I shal start with regret - for not having attended this event many years ago. Without question, I have done more for my career in 3 days then I had done in the 17 years prior. Meeting professionals in multiple fields of study (wrestling, to film and more) establishign relationships with them and opening avenues of dialogue in a setting that is built for just such a thing?

Invaluable.

www.CauliflowerAlleyClub.org

Join the club, attend the convention. Worth every second / penny.

Some notable highlights:

- Meeting all of the GLOW girls in attendance. Amazing to see how many of them have branched off from humble beginnings of learning to work at the hands of Mondo Guerrero to film 2 seasons of TV and turned that into a myriad of professional careers outside of wrestling. All of these classy ladies were approachable for the fans in attendance and very appreciative of the workers inattendance for respecting their contributions to the industry at a time when Women in Wrestling was pretty much non-existant.

- B. Brian Blair entered the 30+ man Battle Royal on the Monday night to a huge pop from myself and the other boys. In his 50's for certain, he showed up in full "Killer Bees" gear and was arguably in the best shape of his life. Went bell to bell showed the crew of scrawny barely trained fools (not all of them of course, just the ones who need jobbing out) what a Professional Wrestler looks and acts like in a ring. Fantastic surprise.

- Being able to be present when "Gorgeous" Michelle Starr recieved his CAC Award for current Active Male Wrestler. Starr has trained over 80 quality performers based out of the West Coast in his 25 year career and been an institution in that region as well as touring abroad in Europe, Japan, Korea and many more places. A stand up human being and a good man. Very glad I was present for that.

That's just a sampling of memories off the top of my head. Having the chance to reconnect with my peers from across North America and meet people through them whom I am familiar with has been an unbelievable thrill for me. This may have been my first trip to Cauliflower Alley, but I shall return. Guaranteed.

*****

This Thursday I return to the ring for PCWs: DEFIANCE.

Event Link HERE

Fun Write Up HERE

9PM Belltime, $10 at the door, Guaranteed good times and exciting Pro Wrestling Action!

*****

Back to the weight pit today and it felt Good!

10 Mins Warmup (Stretch, Joint Loosening, X-Trainer, Walking Lunges)
Wide Grip T-Bar Row - 15 (2plt); 15 (3); 4 x 8 (4)
Laying Hamstring Curl - 10 + 8 + 6 + 5 (90 lbs)
Incline Dumbbell Row - 4 x 10 (80 lb)
Dumbbell Stiff Leg Deadlift - 4 x 12 (50 lb)
Wide Grip Pulldown - 10 + 10 + 9 + 8 ("200" - STACK)
Cable Latissimus Pressdown - 4 x 12 ("110")
Dumbbell Obliques - 2 x 15 (55 lb)
X-Trainer - 35 mins (593 cals)

Great sweat, good to get back into the full groove. I have all these contacts now that I never had before, no chance for slacking off anymore.

AK

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Physiotherapy, Well Rested For A Change

Amazing what a proper 8 hours of sleep can do for an Outlaw's demeanour. Woke up. Sun was shining. After getting some quality ham and salad into my system and walking the dogs, I felt damned good.

Course that was followed by a long assed morning of running around across town four or five times between my doctor's office, the X-Ray techs and my new physiotherapy place. Nothing in specific is wrong with me, but since my wonky knee has been somewhat more wonky than usual I was hoping to get my doctor to write a prescription recommending more deep tissue massage for my abused knee.

However, my doctor is a bit of a prick - which is cool, I respect that about him - and he made me go and get and X-Ray AND start seeing a physiotherapist before signing off on said 'script.

And let's face it, I AM getting up there in years. Plus with early onset asteoarthritis in my poor abused knee (17 years of pro wrestling represent) it doesn't hurt to explore all of my options.

Didn't mean I wanted to spend my entire morning running between doctor's offices however.

As for the physio ... Well, I don't want to shit on it too much as it was only the first session. But frankly aside from the advice to "Stretch the joint a bit more often and make sure to properly warm up your knees before any exercise and will that be cash or charge?" I'm not sure it's worth it. They'll get one more session from me, but if it's as weak sauce as that first one I'm just gonna go and get the massage therapy to break down the scar tissue. I can stretch and ride a bike without paying $70 a shot for it.

However I will admit, making the time to properly warm up before starting weights today did seem to make me feel more prepared. Gotta remain patient, the weights'll still be on their racks when I get off the bike.

5 mins static stretching, joint loosening
5 mins stationary bike, medium resistence
Hanging Dips - 12 + 11 + 11 + 11 (Body Weight)
Barbell Curls - 4 x 12 (95 lb)
45-Degree Dumbbell Extension - 15 (60 lb) + 15 (70) + 12 (80)
Standing Dumbbell Curl - 3 x 10 (40 lb)
Wide Grip Cable Extensions - 3 x 12 ("130" - Rev. Grip)
Inside Dumbbell Curls - 3 x 15 (20 lb - SQUEEZE)
15 mins X-Train Intervals - 285 cals

Overall a terrific pump, great sweat and feeling nice and limber in the pins. Gotta keep this momentum going. Vegas next week - but there's a gym in the hotel so I see more training in my future. And PCWs DEFIANCE on April 26th!

AK

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Cauliflower Alley Next Week, Shoulders, PCW:DEFIANCE

Well after two failed attempts to attend this annual event in years past I am proud to announce that I am very much looking forward to attending my very first Cauliflower Alley Club Reunion in Las Vegas, April 15-18th.

For those who don't know, the CAC was formed for the purpose of reconnecting and celebrating the true legends and heroes of Professional Wrestling's past while pointing optimisitcally to it's future. This is a private event not sponsored by any single wrestling organization (IE: no WWE, TNA, etc backing) and is instead a place for guys like me to go and meet with the legends of my youth for guidance, experience and sheer fandom.

Plus I am very much looking forward to reconnecting with many of my peers and fellow wrestlers from all around North America for fun, frivolity and networking.

Should be a terrific time. Can't wait to get to the Gold Coast Casino!

*********

Quick workout yesterday. Tried to change it up as much as possible:

5 Mins Static Stretch, Joint Loosening
Dumbbell Overhead Press - 2 x 15 (40 lb); 5 x 10 (60 lb)
Rear Delt Dumbbell Fly - 4 x 10 (50 lb)
Dumbbell Upright Row - 4 x 10 (50 lb)
Dumbbell Shrugs - 4 x 15 (80 lb)
Side Lateral Raise - 4 x 10 (30 lb)
Standing Calf Raise - 5 x 25 (body weight, one set btw each Shoulder Exercise)
X-Trainer Intervals - 20 mins (314 cals)

I would maim for a proper calf raise machine in my gym right now. I have tried using the smith rack, but there isn't a block high enough / sturdy enough to support the weight. And the Leg Press Machine isn't long enough for my legs to extend my calves to the proper distance.

Irritating. My calves are suffering. Good thing my ring boots go up to my knees (almost).

**********

PCWs:DEFIANCE April 26th at the MARQUEE in Winnipeg. Gonna be a great time, Check out the Links HERE!

AK

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US VISA Process is a Real Headache, Thankfully I Workout

Roughly 10 months ago I began the arduous process of applying for a US Work VISA in order to expand my professional wrestling events into the United States. In that time I have met with delay after delay. Some warranted, and others not.

While I can certainly understand in today's questionable economy (certainly not going to open up the can of worms about WHY the US economy is in the sorry state it's in coughcough-GoldmanAndSachs-coughcough) because as I am well aware no one south of the 49th paralell gives a Tinker's Damn about what us Canucks think aboot anything.

All I do know if that it is a ridiculously difficult process to go through as an independant. I have no doubt that - were I to have a prominent wrestling office in the USA helping sponsor me over the border that this would have been resolved within 6 to 8 weeks.

That said, I am now about to begin a second application - at the request of the USA Consulate because it is their belief that my request may have gotten "lost in the shuffle" and a "fresh request may be more likely to be looked at in a timely fashion."

Yay bureaucracy.

*******

Chest and Quads:

5 Mins Static Stretching
Incline Dumbbell Press - 2 x 15 (40 lb - Warmup)
Walking Lunges - 2 x 12 ( Bodyweight)
Incline Dumbbell Press - 10 + 10 + 8 + 8 + 7 (80 lb)
Leg Press - 5 x 15 (450 lb)
Incline Dumbbell Fly - 12 (30 lb) + 12 (40) + 10 (50)
Dbl Leg Quad Extension - 4 x 15 (90 lb)
Nautilus Machine Press - 10 + 10 + 10 + 8 ("200")
Standing Cable Fly - 3 x 20 ("50")
Back Hyperextensions - 2 x10
Dumbbell Obliques - 2 x 12 (50 lb)

Felt really good after that one. Much less stressed out and relaxed. Good times.

AK

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Back and Hams Tight, Family Time at Easter is Good

No matter what your religiousity may or may not dictate to you, no one can deny the wonders of family dinner at your parent's house. Yes, it was Easter Sunday - the day the the Lord's only Son arose from his cave delivering candy and treats to all the good little boys and girls in a fluffy bunny suit.

And I am perfectly okay if someone is offended by that statement because I personally believe that - if God is reading this - that He/She thinks I am a damned funny guy.

With that said. There is no way to survive an Easter Dinner unscathed in the nutrition plan. And since I am a weak will sad sack to begin with when it comes to my nutrition plan I only have one thing to say - "Pass the stuffing!"

********

However knowing that I was gonna fat boy it up at dinner I made double sure to get into the gym and sweat my bag off with some quality exercising.

5 Minus static strecth / joint loosening
Wide Grip T-Bar Row - 2 x 15 (2 plt); 10 + 10 + 10 + 10 + 8 (3.5 plt)
Lying Leg Curl - 12 + 10 + 9 + 8 (70 lb)
Incline Dumbbell Row - 3 x 10 (80 lb)
Stiff Leg Deadlift 4 x 10 (135 lb)
Wide Grip Pulldown - 4 x 10 ("200")
Latissimus Pressdown - 3 x 12 ("100")
Back Hyperextension - 2 x 10
Dumbbell Obliques - 2 x 12 (50 lb)
Bench Crunches - 2 x 25
20 min X-Trainer Intervals - 331 cals

Great Sweat, better pump. short of breath almost the whoel time - love the intense volume training with short breaks. Really gets the heart pumping. Also was good to pair Hams / Back together again. I usually try to keep back very isolated, but if this allows me to hit my legs with more regularity (less cheating out on Leg Day) then I am calling it a win.

AK

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Almost 3,000 Page Views, And My Shoulders Are Tight

First and Foremost, sometime in teh next week or so this lovely little webspace / blog / piece of random randomness is about to hit 3,000 views. And for that I say - "isn't there something more fun on the internet to do than read about my workouts and upcoming wrestling shit?"

Obviously, the answer to that is YES! And as a result of this, I am even more flattered that some many of you are repeat readers or just random page stumblers. And - more recently - people who got tricked into clicking the link on my page because I have Social Media Whored it out like a street vendor in Thailand.

For those who like it, I thankee. For those who get pissed at me, I say thankee. For those who don't give a fuck, you ain't reading this anyway so go fuck yourself.

Kidding.

Seriously, thank you all. I am working damned hard to make changes not just to my body, but to my health. I want to keep on lacing up the boots until I am 40. But I ain't gonna do that if I can't keep up the pace I am used to.

Let's bring it hard!

**********

Shoulder and Tricep Day make me smile.

Static Stretch and rotator cuff loosening
Seated 3/4 Military Dumbbell Press - 2 x 15 (40 lb); 10 (70) + 12 (60) + 15 (60)
Rear Delt Fly - 4 x 10 (50 lb)
Dumbbell Shrugs - 3 x 15 (80 lb)
Side Lateral Raise - 4 (40 lb) + 7 (35) + 10 (30) + 11 (25) + 13 (20)
Wide Grip Tricep Extension - 3 x (12 - 15) ("160")
Rope Cable Extension - 3 x Fail ("100")
                Triceps Superset

Great pump, a better sweat. Gonna squeeze in about 45 minutes on the X-trainer before I head to bed methinks.

Been a good week so far. Gotta stay strong going into a holiday weekend.

AK

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I'm Gonna Get a New T-Shirt Made ....

.... It will have this picture on it ....

... With the words "I HATE LEG DAY!!!" emblazoned in a huge, crumbling font.

Ugh .... I am definitely gonna pay for this tomorrow.

With that said, I actually am feeling pretty good overall. I am only using straight creatine monohydrate with my pre-workout protein shake so I am kinda missing the surge I get from the super awesome supps I usually have. However, I am still feeling the pump, no questions.

Of course, with my diet plan being pretty darned lean again (6 whole eggs, mushrooms, asparagus, 1 cup celery, 1 cup pistachios, 1 slice cheddar and 2 scoops of Mutant Pro Protein powder with creatine and Waxy Maise being my whole intake so far today in the first 8 hours) that probably adds to the fatigue factor I am suffering from.

Regardless, training ain't supposed to be easy. It's supposed to be hard work.

With that said, less bitching and more info;

40 mins X-Trainer Intervals - 599 cals
               3 hour break
5 mins static stretching, joint loosening
Walking Lunges - 2 x 10 (body weight)
Leg Press Dropset - 9 (660 lb) + 10 (590) + 12 (520) + 15 (450) + 20 (380)
Lying Hamstring Curl - 12 + 12 + 9 (70 lbs)
Single Leg Quad Extension - 3 x 15 (45 lb - No Rest)
Dumbbell Pyramid - 10 (20 lb) + 10 (30) + 10 (40) + 8 (50) + 9 (40) + (2 x 10)(30) 20 Sec Rest btw
Wide V-Grip Cable Curls - 3 x 15 ("100") 30 Sec Rest btw

Yeah. My legs are quivering and my arms are aching.

I love it.

Show updates coming soon. Plus my excitement to my inaugural trip to Las Vegas for the Cauliflower Alley Convention in 2 weeks.

AK

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Hit It Strong Tonight, Short and Sweet

Nothing too exciting, but feeling good and strong right now.

5 Minutes Static Stretching, Joint Loosening
Smith Machine Flat Bench - 2 x 15 (1 plt); 7 (2.5) + 10 (2.25) + 12 (2)
Decline Dumbbell Press- 7 + 8 + 7 (80 lb)
Incline Dumbbell Fly - 3 x 10 (50 lb - tight on the rotator cuffs)
Nautilus Machine Press - 3 x 15 ("160")
Standing Cable Fly 3 x 20 ("50")
X-Trainer - 20 Mins (351 cals)

Great sweat, huge pump. Loving the short high intensity sets here. Weights all done in 25 minutes which is awesome for the sweat equity I tells ya.

Big props to my Jets tonight for the come from behind win in Florida. Best road trip they've had all season, too bad they had to wait until there were mathematically eliminated from the playoffs for it to kick in. Ah well. Always next season (Please no lockout!)

AK

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WrestleMania 28, Inspired to Train Like A MoFo

To me, there's nothing like WrestleMania Season.

Sure, that's probably an obvious statement coming from the 17-year Wrestler who is the headmaster of ceremonies for this blogspot gimmick. But there is always - and hopefully WILL always be something special about WrestleMania.

No matter how jaded and craptastic I sometimes feel watching some of the Wrestling on TV These days (Monday Night Raw and TNA Impact often being examples) just knowing that WrestleMania is around the corner and I am in fro a good 3 to 4 hours of solid pro-wrestling goodness makes me feel like that tubby 11 year old kid who watched Randy Savage win the Heavyweight Title at WrestleMania IV after a 5 hour tournment.

Simply awesome stuff.

I'm not gonna bother reviewing the event. I'll leave that to the armchair bookers and online experts who make a living (or would like to make a living) doing so. I just want to put over how much I enjoyed the event, and how badly it made me want to hit the gym today.

With that said:

5 Mins Static Stretching, Joint Loosening
T-Bar Row, Wide Grip - 2 x 12 (2 plt); 8 (4 plt) + 10 (3.5) + 12 (3)
Incline Dumbbell Row - 10 + 8 + 8 (80 lb)
Wide Grip Lat Pulldown - 10 + 10 + 8 ("200")
Close Grip Pulldown - 10 + 10 + 10 ("150")
Cable Lat Pressdown - 10 + 10 + 10 ("100")
Back Hyperextension 3 x 10 (body wight)
Dumbbell Oblique 3 x 12 (50lb)
              Core / Pressdown in a circuit

I have to go back to the gym and get my 30 - 45 mins of cardio done good and proper as I ran flat out of time. However, feeling good and swolled up after that routine.

While I may never be on a WrestleMania card (hell, I may never get a chance to lose a dark match to Tyler Reks before a WWE Superstars taping) I am proud of my industry and proud to call yself a Proofessional Wrestler. And WrestleMania XVIII reminded me why I work as hard as I do.

AK

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New Workout Plan Devised, Today's Review

Feelign really strong today. Food was good and on plan (more or less, 1/2 thin crust tuscan chicken pizza with a protein shake and handful of pistachios while watching the Jets game notwithstanding) and a killer shoulder, tricep and cardio routine.

I felt very lost getting into the gym tonight though. After deciding that I needed to make another change, but nothing too drastic given that I was enjoying the circuits and the high intensity / short rest breaks system I went back to the Online Fitness Bible and promptly just got overwhelmed by the glut of information provided.

Seriously, there's almost too much info there to sift through.

All I knew once I got into the gym today was that I was just gonna guage how I felt and take it from there.

Here's what I felt like:

5 minute Joint Warmup and static stretch
Overhead Dumbbell Press - 2 x 12 (40lb); 6 (70 lb) + 9 (60) + 12 (50)
Bentover Dumbbell Delt Raise - 4 x 10 (50 lb)
Dumbbell Shrugs - 3 x 15 (80 lb) - Thumbless Grip
Standing Side Lateral Raise - 12 + 12 + 10 + 9 (25 lb)
Wide Grip Tricep Pressdown - 12 ("170")
1 Arm Cable Extension - Fail ("50")
            Triceps Superset 3x
Treadmill Intervals - 20 mins (avg HR 121)

I felt so pumped after the weight training on this run. Made sure to limit my rest time between sets to 10 deep breaths and 90 seconds between exercises. Bascially just long enough to get my HR back under control and then going right away again. VERY satisfying.

And as I was going through this, I figured out how I plan to do my training split for the next few weeks. Something like:

4 Days On, 1 Day Off :

Back ; 4 -5 exercises, totalling 15 sets
Chest ; 4 -5 exercises, totalling 15 sets
Legs & BiCeps; 12 Sets for Legs, 2 for BiCeps (Superset)
Shoulders & Triceps ; See Above for an example

Each day with one Major Dropset and then high volume reps. Add in Core Training on Chest / Back Days (one exercise to failure) and 20 mins of Interval Training Cardio.

I like it. Keeping it vague but with a plan allows me to feel motivated to challenge myself with how my body feels and not feelign regimented.

What do YOU think? Comments / thoughts welcome below or via email.

Have a great weekend all, and thnaks for reading1

AK

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