Sunday, August 5, 2012
Looking for that Pump
My weight fluctuated all week long between 146.5 and 147.5 - I have not made it to 148. Part of the reason I have not gone up in weight is that (according to my Livestrong app) I am expending more calories than I am taking it. I need to increase the amount of calories I take in by another 600-1,000. That's a lot of calories for a 5'7" guy to eat.
I'm going to try my best to increase my caloric intake this coming week and I will continue to cut down on the amount of running I am doing. I was running five times a week - I've cut that back to two or three.
Several guys have written me an asked me to describe my work outs in a little more detail, so I'll do that. I guess the best way to do that would be to contrast what I was doing with what I am doing now.
Let's take standing barbell shrugs.
For the last several years I have performed shrugs with a fifty-five pound weight in each arm. And I have done three sets of ten reps. That's it. Boy was I in a rut!
Now, I start with 60 pounds and do 10 reps, up to 65 and do ten reps, up to 70 and do 10 reps, and up to 75 and do 8 reps.
Then I work my way back down with five reps of 70, 65, 60, and 55.
As you can see, that is a great improvement on what I was doing not only in the amount of weight but also in the intensity. By the time I get back down to those 55's I am really getting worn out.
I do that sort of thing on biceps, on my chest, on shoulder presses, legs and dead lifts, too. Although not all on the same day. I generally hit a couple of major muscle groups all on one day - like shoulders and back. Then I do about eight or nine different exercises on those muscle groups by running the weight rack.
Now, I am sure there are a ton of guys out there who do heavier weights than me, but like I've said. I'm working on going up. I need another week and I'll take everything up another five pounds.
As for wrestling, I don't have any matches lined up right now, except a few when I go to Atlanta in September. I am looking forward to those matches - hopefully I'll be in great shape and ready to roll.
In the meantime, you guys out there - hit the gym and let's wrestle!