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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