Message from John Carter

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Wednesday, May 4, 2011

Building a wrestler's body

One of my ambitions for the last twenty years has been to build the kind of body I felt a wrestler should have.  This has not been an easy task.  I was always a small guy.  I'm only 5' 7" and when I got out of college I weighed in at only 125 lbs. 

But over the years since I've thrown myself at weight rooms and running in an attempt to redefine myself as a wrestler.  Of course, during much of that time I had NO ONE to wrestle.  In fact for many years my main motivation was to at least be in shape should I ever get a chance to wrestle.  Then, about five years ago I found the website and all of my dreams started to come true.  Since then I've wrestled around fifty guys. 

Several guys have written me lately and asked me about how I get into shape and stay there.  So I thought I'd give you an overview of my workout schedule. 

My week is defined by working out.  Monday through Friday I get up at five in the morning and run two miles.  When I return home, I do 100 crunches with a 30 lb weighted ball on my chest, 50 bicycles, and 50 knee raises.  In April that came to around 3000 abs exercises and 36 miles of running.

On Mondays and Thursdays, I work my legs and lower body.  I use a hex bar with two forty-five pound weights to do squats, lunges with twenty-five or thirty pound weights, squats on the smith machine, squats on the squat machine, leg extensions, and then squats on the nautilus.  I also do around 100 calve raises. 

On Tuesday I work chest and arms.  I typically do bench presses with barbells instead of using the bench press machine.  I like free weights best, and I find this stresses me a lot more than anything else.  I then do incline presses, flies, over-head presses, and cable flies.  Then I do tricep pull-downs starting with 60 lbs, then up to 70, 80, 90, 100 (three sets at 100) and then five reps each at 100, 90, 80, 70, 60 until I want to scream.  Then it's on to arm curls, hammer curls, and assorted other arms exercises.

Friday is shoulders and back.  I do standing shoulder presses, Arnold presses, front raises, deltoid raises, shrugs, ball raises, various exercises with a Bulgarian bag, rows, etc.

Eating right is also a huge part of my work out.  I cook a big pot of brown rice and veggies every Sunday along with grilled or baked chicken and divide it up into containers so I have my lunches all week.

Of course, I still like to eat out and I like a glass of wine.  I figure with all that working out if I can't enjoy myself then what's the damned point. 

So, there you are.  Dedicated or compulsive?  You decide. 

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