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
Twitter
Facebook
Osborne House
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
Osborne House
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