Big Neck Racoon Workout

[Big Neck Racoon]

My first year wrestling

[Big Neck Racoon]

Hey everyone wassup y'all. I'm 23, 80 kg, 1.75 cm.
I've just started greco-roman wrestle. I wrestle 2 days a week on Tuesday, Saturday. And on Monday, Wednesday, Friday I train in the GYM.
My target is also to become strong, fast, gain some lean muscle mass.


Monday, April 5, 2010
1) Towel middlegrip pullups with 5kg: 8, 7, 6, 6
2) Seated cable row 50 kg 3/12
3) Exercises with 47.5kg barbell on forearms: suppination 3/12
finger squeezing 3/12

Tuesday, April 6, 2010
Wrestling, Throws training, 3 rounds wrestle each 2 min. Then squats with a partner (78 kg) on shoulders 2 sets of 10, Neck, Abs.

Wednesday, April 7, 2010

1) Bench Press 62,5 kg 3/12
2) Power Clean 50 kg 2 sets of 5

Superset:

3) Upright Row 27,5 kg 3/12
4) Triceps cable extension 10 kg 3/15

Superset:
5) Dumbbell lateral raises 4 kg 3/12
6) Seated Biceps Dumbbell Curl 12.5 kg/10, 15 kg/6, 10 kg/12

Superset:
7) Seated dumbbell triceps extension 8kg/12, 9 kg/11, 10 kg/6
8) Hammer Curls 10kg/10, 10kg/10

P.S. Goddamn that Wednesday was tough training, i was sweating like motherf**r.
And today on Thursday I feel big pain in my traps after power clean.... Power Clean is tough exercise both for trap and aerobic capacity...

[Big Neck Racoon]

Saturday, April 10, 2010, Greco-Roman Wrestling

Training of throws, 6 battles, each 2 minutes, parterre, squats with a partner on shoulders (80 kg) 2 sets of 10 reps.