grecowrestler13 Workout Log

[grecowrestler13]

12/24

Bench Press-3x5 @175lbs

Hanging Knee Raises-6x20

Overhead Press-3x5 @120lbs

Pushups-4xF

OHP w/Band-5x15

Dips-4xF

5 Sets of 150yd Sprints.

[grecowrestler13]

12/26

Squats-4x2 @225lbs

Weighted Pullups-5x5 @55lbs

Seated Calf Raises-4x15

Hanging Knee Raises-6x20

Weighted Chinups-5x5 @60lbs

Standing Calf Raises-4x15 @200lbs

Curls w/Bands-5x20

Deadlift-1x5 @225lbs

5 Sets of 150yd SPrints.

[ToughWrestler]

12/26

Squats-4x2 @225lbs

Weighted Pullups-5x5 @55lbs

Seated Calf Raises-4x15

Hanging Knee Raises-6x20

Weighted Chinups-5x5 @60lbs

Standing Calf Raises-4x15 @200lbs

Curls w/Bands-5x20

Deadlift-1x5 @225lbs

5 Sets of 150yd SPrints.

Did you do this all in one workout ?

[grecowrestler13]

Yea. Why?

[grecowrestler13]

I'm finally so happy this week has come. This week is my week off from working out. For the past 2-3 months I don't think I've ever taken a week off. Maybe except for Thanksgiving when I got sick. But I was only sick for like 2-3 days and went right back to work after that. So I didn't even get half a week off. I feel that like as the weeks go by, my workouts have become even harder and harder and I feel like I am overtraining. I barely got by last week. I felt like I was going to pass out or puke during the middle of them so I decided to take this week off and start 10x stronger next week. I feel like all this rest will be good for my body.

But before I take off I am going to test all of my maxes for all of my compound lifts. Those are squat, deadlift, bench press, and overhead Press. I plan on doing that later today. I haven't decided yet if I am going to test my BW exerices maxes like pullups and pushups. My goals for the lifts are:

Squat:250

Bench Press:205

Deadlift:315

Overhead Press:140

I was barely able to get 300 for deadlift two weeks ago, so I'll see how this goes. Hopefully I get it. I was able to bench 200 with little help two weeks ago also after my actual workload, so lets see what we can do. I'm pretty optimistic about squat. I was squatting 225 for reps a couple of days ago easily, so let's get ready. I'm pressing 120 and 125 for reps also on OHP, so I am very hopeful for this one. Wish me Luck!

[Wrestling_Prodigy]

Those are some big numbers your going for greco. I know you can do it. Good luck!

[grecowrestler13]

Well after a long day at the gym here are the numbers:

Squat:255lbs (Nailed this one! 1.8x my BW)

Bench Press:210lbs (So happy I got this. 1.5x my BW. Hell Yea!)

Deadlift:300lbs (Something went wrong here. On my second warmup set at 225, I either I tore or badly injured my upper-right lat. It hurt like a mother. I'm pretty sure it's not bone, just lat. I just decided to go ahead and pull 300 which hurt. If i hadn't hurt myself I might have pulled more.)

Overhead Press:140lbs (Surprised I got this after my injury but really happy. I most likey could have pushed 5 or 10 more pounds if it weren't for my lat.)

Well all in all I'm happy except for that damn injury. It hurts so bad right now. If it weren't for that, I would've had more for deadlift and OHP. But still, I'll see how it feels after tonight.

[grecowrestler13]

I'm beginning to rethink my injury. It might be a bone injury. Now after a couple of hours after the gym it has gotten worse and it doesn't actually feel its in my lats or a muscle pain. It feels like the pain is coming more upwards like near the shoulder blade area. I think a bone might have dislocated or popped out of place. Sometimes during the day it has like spasms or something. It just starts hurting for no reason at all. I might need to go see a doctor and get this checked out if it doesn't get better. It hurts like hell.

You know what? I think I might have an idea why this injury happened during deads. Probaly because of all the heavy benching I did. That area where all the pain is coming from was sore and achy and a little painful after all the benching I did. And once I started deadlifting I just completely stressed it out enough to where something happened. I still don't know if its a muscle or bone injury. Maybe a bone dislocated or popped out slightly or its a real bad muscle pain.

[grecowrestler13]

After a succesful 2008 and hopefully an even better 2009, these are the fitness stats for me heading into the new year:

Weight: 142.2lbs

Height: 5,10 1/2

Bodyfat: 3-4%

Max Lifts:

Bench Press: 210lbs

Deadlift: 300lbs

Squat: 255lbs

Overhead Press: 140lbs

Max Bodyweight Lifts:

Pullups: 30

Chinups: 33

Dips: 26 (Could have gotten like 2 or 3 more maybe.)

Pushups: 40 (I know;these suck!! Gotta work on that!)

Goals For the Summer:

Weight: 155lbs

Bodyfat: Maintain it. Keep below 5%.

Increase all weight maxes by 50lbs; if not, then 30lbs.

Increase all BW maxes by as much as possible. Don't really have a certain amount of reps that I want to increase them by.

Goals For the End of Year:

Weight: 170lbs

Bodyfat: Maintain it. Keep below 5%.

Height: I know I can't do anything to increase my height, but I would like to by over 6'1 by Jan. 2010.

Increase all weight maxes by 100lbs; if not, then 80lbs.

Increase all BW maxes by as much as possible.

Notes: Continue training like I am now. Which is absolute strength training. No bodybuilding crap. Continue eating loads of healthy food with tons of calories and carbs and protein to gain weight. Continue with calisthenics and band training. Continue with my endurance training by doing sprints and other exercises, but mainly sprints. Also, try to increase the intensity in my workouts by either lifting harder and faster or adding more challenging exercises. Trying to add kettlebells into my routine. Starting Greco training in the next month or two. Hoping to excel fast in that.