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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