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Old 03-30-2009, 03:28 PM   #422 (permalink)
El Conquistador
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Icon™ View Post
So today is the start to my new 10 week workout program designed for cutting and toning up. Trying to become a pro wrestler, you want to the size, but you also want to be able to move around in the ring. Right now I am at a bulky 200 pounds on a 5' 10 frame. I have a nice foundation about me, but my main goal is to be cut, so my jackedness (yes, I made that word up) becomes very noticeable. Plus as far as wrestling goes, I'd rather be leaner and athletic then bulky and more prone to injury. Below is my new diet and workout routine that I am starting today...


Diet


Meal 1: 8am - 4 egg whites, 1 whole egg, 1/2 cup oatmeal, 24g Whey Protein shake

Meal 2: 11 am - 4 oz grilled chicken breat, 1 cup veggies

*GYM*

Meal 3: 2pm - 48g Whey Protein Shake

Meal 4: 5pm - 4 oz grilled chicken breast

Meal 5: 7pm - 4 oz grilled chicken, or 4 oz steak, 1/2 cup rice, 1 cup veggies, 1/2 cup cashews, and 1 fruit.

Meal 6: IF NECESSARY - 24g Whey Protein shake


WORKOUT ROUTINE

Monday: Legs

Squats 5x5
Leg Curls 3x6-8
Standing Calf Raises 3x8-10
Seated Calf Raises 3x6-8
Good Mornings 3X8-10
Leg Extensions 3x 10-12
Leg Press 3x10-12
Jump Lunges 3x10-12


Tuesday: Chest/Biceps


Bench Press 5x5
Incline Bench Press 3x6-8
Straight Barbell Curl 3x6-8
Machine Pec Dec Fly 3x8-10
Seated Dumbbell Hammer Curl 3x6-8
Decline Dumbbell Press 3x6-8
Concentration Curls 3x8-10

Wednesday: Off/Cardio if I go


Thursday: Back/Triceps

Pullups 3xfailure
Bent-over Barbell Rows 5x5
Over-head Dumbbell Triceps Extension 3x6-8
Deadlift 5x5
Close-grip Bench Press 3x6-8
Lat Pulldowns 5x5
Over-head Rope Extensions 3x8-10
Seated Cable Rows 3x8-10
Skull Crushers 5x5
Triceps Pulldowns 3x8-10

Friday: Shoulders

Military Press 5x5
Dumbbell Shoulder Press 3x6-8
Dumbbell Lateral Raise 3x8-10
Barbell Shrugs 3x6-8
Front Lateral Raise 3x8-10
Smith Machine Press 5x5


Abs and Cardio EVERYDAY!!
I am doing fairly low reps because I want to include alot of sets and I am training heavy. Right now I am 5'10, 200 pounds of bulky muscle, but in 10 weeks (June 8) I want to be alot leaner. I don't mind if I lose any weight, I just don't want to drop below 185. My main goal though is to keep the size, but cut up.
Not a bad diet. I'd say you need a little more calories as your carbs are going to be depleted by the looks of the diet. You'll be dragging like a mofo if you dont get some more energy in there.
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