The War (on Dad Blog) Never Ends - Summer Training Plan

The Sweat Box

Summer 2025 Outlaw Training Plan

FOCUS - Improve Foundation/Stability, Lean Muscle Mass, Cardiovascular Endurance

PLAN -  3 Day Splits; First - Power / Explosiveness. Second - Hypertrophy/Resistance

THEORY - As I begin to exit my Middle Age and find myself having the beginnings of mobility and stability issues it’s now past time to focus on things that I may have been taking for granted. Primarily balance, stability and the foundation of my strength and endurance. So each session will be a bit shorter in duration but will begin each day with dynamic stretches and core to warm up the whole body.

GOAL - Remain strong, fit and vital for another 25 years

NUTRITION - Approximately 3000 cals/day on the high side, prioritize Protein (250 ish gram/day), 5-10 cups of veggies and higher digestibility carbs / fats. I’m not trying to get any heavier, but without building more lean muscle mass I will have little chance of getting out of my 50s without more joint / back pain

Back to Basics

SPLIT #1 - POWER / EXPLOSIVENESS
Day 1 - Deadlifts
Day 2 - Incline Barbell Press
Day 3 - Leg Press

Each day will focus on ONE exercise and ONE Only. I will begin with 10 minutes of dynamic stretching and core work to begin. At which point I will begin my lifts. No more than 5-8 reps until I get into my working weight, whatever that ends up being. Once I reach the working weight (where I cannot get more than 8 reps) I will complete btw 3-5 sets before moving onto my cardiovascular training (either X-Trainer / Treadmill at a brisk pace - 115-135 bpm - for 30 minutes)

SPLIT #2 - HYPERTROPHY / RESISTENCE

The Almighty Smith Machine

Day 1 - Back / Biceps
Day 2 - Shoulders / Chest / Triceps
Day 3 - Hammies / Quads / Hips / Calves

These will be more of my traditional workouts where I can focus on more individual, smaller muscles to build upon the foundations of the heavier days. These workouts will be btw- 30-45 minutes with a focus on Full Reps, short ish rest breaks, a few super sets and just keeping the body moving. Like the previous split, I plan to hit 30 Minutes of Brisk cardio after.

Days will vary depending on time / equipment available on this split but that's fine. I’ll leave samples of what these days will look like below.

By the end of August I am hoping to be feeling both stronger and more stable in my foundation. I’ll track progress here and probably on my @warondadblog IG account for anyone who wants to follow along.

AK

SAMPLE HYPERTROPHY DAYS
1) Back / Biceps

Warm Up

Hammer Grip Pull Downs - 4 x 8-12
Meadows Row - 4 x 8-12
Bentover Row - 4 - 8-12
EZ Bar Curl - 4 x 10-15
DB Curls - 4 - 10-15

2) Shoulders / Chest / Triceps
Warm Up

Rear Delt Fly / Face pull - 3 x 15-20
Peck Deck / Cables - 3 x 15-20
DB Upright Clean - 3 x 10-12
DB Side Lat Raise - 3 x 10-12
Low Incline Smith Press - 3 x 10-12
Flat Smith Tricep Press - 3 x 10-12
Tricep Extension - 3 x 10-15

3) Hammies / Quads / Hips / Calves
Warm Up
Adductors - 2 x 20
Abductors - 2 x 20
Seated Ham Curl - 4 x 10-15
Quad Ext - 4 x 10-15
Standing Calf Raises - 4 x 15-20

The Champ Is Here - Now The Real Work Begins

This past Friday (June 27th) I had the pleasure of testing my mettle in the Main Event of Blaze Pro Wrestling's "Never Give Up" event here in Winnipeg against someone whom I've trained with, competed against, taken intercontinental flights with, shared laughs and inside jokes with - the hardest working luchadore in Canada, MENTALLO. 

On a sweltering night, in a venue where the A/C had conked out (no shade to the St Louis Centre, they did everything they could to keep things cool) my old frenemy and I locked horns one more time in competition for the BPW Provincial Title.

MENTALLO

It was a stark reminder for me just how easy it is to rest upon one's laurels, even when you think that you've been "putting in the work." 

You've seen it if you've been reading. Posting about my workouts. Commenting on my the ring training down at the centre. Trying to watch what I eat.

Overall, for an ogre-ish almost 50-year old grappler - I believe that I'm in fairly decent condition, all things considered.

But facing off against a man who still rides the roads every week, competing at the highest levels with some of the best up and coming athletes in the country?

Yeah. That was a rude awakening.

I've been saying it for months now. I refuse to be one of those "Smoke and Mirrors" guys who just kinda gets by in the final matches of his career. Relying on gimmicks and plunder and other shenanigans.

For 30 years I've prided myself on being able to hang with the BEST, no matter their specialty or weight class.

Mentallo is one of the very, very best.

And I was able to hang with him one more time.

Barely.

So I sit here today, victorious. The New BPW Provincial Champion. Or, as I arrogantly claimed after the match "The Best Damned Heavyweight in Canada". I have laid down a challenge, inviting anyone from anywhere across this great nation to bring their best.

Which means I also have to be at my best.

Being on top of the division is impressive. 

Staying there? Being able to Deliver as Champion? To draw crowds to your Main Events? To make the People want to spend their hard earned money to watch someone try to beat me for my title?

Hell. This is where the real hard work begins. 

And I love it.

Thank you, Mentallo. Kampai and Ganbatte! We had a Strong Game, worthy of the JCB Hall in Shinjuku. With luck, we can fight again.

But now ... It's Open Season.

Are you holding a title for your regional promotion? Do you actually dare to call yourself a champion? Well then, lets put that money where your mouth is. Coast to Coast and Pillar to Post, The Outlaw is on his Last Ride. So show me what you've got. BC to the Maritimes, it's open season. Prove to me that I'm not the True Canadian Heavyweight Champion. 

Now the Work Begins

Winnipeg is the New Wrestling Capital of the World. Has been for a while.

Come and knock the chip off my shoulder.

I dare you.

AK

LINKTREE
BOOK THE OUTLAW

Re-Jiggered War on Dad Blog - Again

Not out of boredom, I swear. I've just been finding with my current schedule (or lack thereof) that maintaining the kind of consistency I was looking for on my previous plan was simply inadequate for what I was trying to achieve. Namely, adequate hypertrophy for maintaining /  adding some lean muscle mass to my frame and increasing my mobility / accelerating fat loss.

As such, now that I am one month away from Main Eventing for Blaze Pro Wrestling vs Mentallo, I feel kinda under the gun to get things going a bit more expediently.

Changes I've made?

For starters. Lets eye ball the nutrition. While I haven't been eating like a 13 year old per se, there isn't a single person in my life who would be able to say they haven't seen me crushing a cookie or two more than I should be. So, lets tighten up the belt and tape the pie hole shut for a bit, hmmm? Or at least, track my macros a bit more diligently for the month of June. 

Only lifting every other day, while focusing on the whole upper body. The specific exercises will vary depending on equipment available at the time, but a day where I hit Back, Chest, Shoulders and Arms all for 5 sets of 10-15 will give me enough of boost to carry over to my next lifting day. Sure, not a ton of volume on any given day, but over the course of a week, that evens out to a minimum of 15 sets per muscle group which is more than enough.

Non Lifting days will be focused on Mobility, Core and Cardio. Nothing too extreme, but I really want to expand the flexibility in my hips and knees if possible. Plus adding some core stability and sweat equity on the treadmill or cross trainer is always a good thing for my heart and in-ring wind. Though, nothing is quite the same as getting int the ring and working - this is the next best thing.

So yeah, nothing too crazy. Last 2 workouts have looked like this:

May 25, 2025
Warm Ups
Hammer Grip Pull Down - 190 x 12, 12, 10, 7, 8 (fail)
Flat Barbell Bench Press - 135lb x 12, 155lb x 12, 175lb x 12, 195lb x 12, 215lb x 6 (rebuilding stamina and joint strength here - great pump)
DB Side Lat Raise - 30lb x 15, 15, 15, 15, 15
Rev Grip Tricep Extension - 70 x 15, 15, 15, 15, 15
DB Bicep Curls - 30lb x 15, 15, 15, 15, 15
Treadmill - 35 Mins, 3% 2.6 mph

So, at the end of this session I know I can push the final exercises a bit more going forward. I'd underestimated how much endurance I'd have at that point. Now I have a better idea.

May 26, 2025
Stretching
Low Back Hyperextension - BW 3 x 15
Mach Crunch - stack, 3 x 20
KB Around the World - 35lb 3 x 20
Treadmill - 60 Mins, 3%, 2.7mph

Not the most intense cardio, but that's not the point. Just getting on there and working myself out is the goal for a bit as I know I've been neglecting the sweat more than I care to admit. Gonna try to get on the x-trainers more, better for my knees.

Like I said, 1 Month Away from the next Blaze Pro Event. If you missed our last one, you can now check out the Entire Show IN FULL at the Link. So please, Like / Subscribe and More.

AK

LINKTREE

WrestleMania Weekend, The Winnipeg WhiteOut and War On Dad Blog Updates

Suck it Haters

Busy time the past few days. Good times, but busy. The Blaze Pro trainees have been working extra hard to be ready for THIS FRIDAY at the St Louis Centre in Winnipeg. Big fight fever has swept over the PegCity in a significant way. Not only are the Jets flying high in the Stanley Cup Playoffs, but the BPW Office announced just the other day that we are officially SOLD OUT of advance tickets for the event on April 25th! Huge news for an upstart company that has the usual shit-talkers doing their usual shit-talking. 

Keep talking fools. Wrestling is for Everyone. And we're just getting started.

Speaking of wrestling, it is officially WrestleMania weekend. As I write this Night One in Vegas is officially behind us. It's going to take me a few days to get caught up on all the major happenings that took place in Las Vegas. So far I've heard interesting things came out of the Bloodsport event, I've seen reports of some Canadian Talents getting opportunities on some of the bolstered Indy Events piggybacking off of Mania - which is always great to see. I know that AEW had a very strong Dynamite and Collision taping earlier in the week to avoid competing with this massive juggernaut weekend.

So far all I've had the chance to watch (and even that only partially) was the NXT Stand and Deliver event. Unsurprisingly the Ladies Fatal Four Way and the Men's triple Threat Main events were terrific. Stephanie Vacquer remains an absolute presence and wonderkin for the ladies' division and I'm not gonna get tired of watching Oba Femi just BE Oba Femi anytime soon.

That said. Hank and Tank. New NXT Tag Champs. I don't get that booking getting them TO the title match. But hot damn did they have a strong bout with Fraxiom. 

Tomorrow is Mania Night Two. Obviously the Cena Vs Rhodes match is the biggest story in wrestling

Big Money Matchup Here

right now. I'm not sure when I'm gonna get the chance to sit down and get caught up on it. But I will admit, it's captured this jaded old grapplers' interest in a way that I wasn't sure was possible anymore.

More to come.

*****
Obviously. The biggest story of the weekend outside of the ring has to be that the President's trophy

#GoJetsGo

Winners, the #1 Team in the NHL and the leaders of the WhiteOut my Winnipeg Jets pulled out the victory in Game 1 of the Stanley Cup Playoffs against the red-hot St Louis Blues.

To the surprise of no one, the Blues came out strong. Punched my Jets in the mouth a few times and rattled the reigning Vezina trophy winner Conner Hellebuyck with a few Power Play surprises.

However, seeing my Jets regain their composure half way through the 2nd Period and regain their defensive dominance was something to behold. Allowing the Blues a mere 2 shots in the final Period while keeping the pressure on to score 3 straight goals was amazing to watch.

And let's face it. With all due respect to Montreal and Toronto, the crowds inside and out of the Canada Life Centre add so much life and energy to the players on the ice. The marketing says it all. WE ARE WINNIPEG. And hot damn I love playoff hockey.

Go Jets Go.

*****

And now just to bore the few people here who don't give a damn, my War on Dad Blog Updates:

Look, I had 4 full weight lifting sessions since my last post. An in ring session with the Blaze Pro Wrestling crew and a LOT of dog walks. Yes I recorded them all and will post them here, but if nobody cares going forward I'll just do the most recent one and carry on.

April 12
Biceps w/Back
Close Grip Pulldown - 160 x 12, 12, 12, 12
TBar Row - 3 Plt x 10, 10, 10
Weighted Hyperextension - 90lb x 10, 10, 10
EZBar Curl - 70lb x 10, 90lb x 10, 10, 10, 10
DB Curl - 35lb x 12, 12, 14(!)
This wasn't a "balls out session," but it was the one my body needed this day

April 15
Shoulders, Chest and Triceps
Warm Up / Rear Delt Fly - 3 x 15
Mach OHP - 2 warm Ups, 120 x 10, 10, 10, 10 (huge Pump)
Low Incline DB Press - 75lb x 10, 10, 10, 10 (first time doing these in months, might go back to this for a bit)
DB Upright Row - 45lb x 10, 10, 12, 15(?) (Felt good, kept going)
DB Lat raise - 30lb x 12, 12, 12, 12 (delts just full by end of set 3)
Peck Fly - 175 x 15, 15, 11 + 3 partials (was fatiguing hard)
Rev Grip Triceps - 70 x 12, 12, 12
Triceps Extension - 70 x 12, 12, 12
Treadmill 3% incline, 2.6mph, 45 minutes

#WarOnDadBlog

April 17
Legs and Arms
Hip Abductors - 200 x 20, 20, 20
Adductors - 160 x 20, 20, 20 (forced stretch btw sets)
Leg Press Machine - 310 x 12, 12, 12, 12 (shouldve gone up, but knees iffy)
Seated leg Curl - 145 x 15, 15, 15, 15 (HARD)
Quad Extension - 80 x 20, 20 (just 2 sets, knee not happy)
EzBar Curl/Rev Grip Ext SS - 70lb/50 x 15/20, 15/20, 15 /20
Rope Extensions - 50 x 12, 12, 12 (slow eccentric)
DB Hammer Curl - 45lb x 12, 12, 12
Mach Crunches - Rack x 15, 15

April 19
Back and BiCeps
Warm Ups
Hammer Pulldowns - 160 x 8, 200 x 8, 240 x 5, 5, 5
Close Grip Pulldown - 180 x 12, 10, 9
Bentover Smith Row - 225 x 8, 8, 10, 9, 10 (felt good, stayed here to failure)
Cable pressdown - 50 x 15, 15, 15
DB Curl - 30lb x 10, 35lb x 10, 40lb x 10, 45lb x 10
Mach Preacher Curl - 140 x 10, 10, 10 (control eccentric)
Hyperextension - BW x 15, 15
AbCoaster - 15, 15

Bottom line, I'm doing better and trying to be more consistent in the gym again. I'm also trying to focus on how my body feels given the day and where my energy levels are at. Yes, there's a lot more arm work in here than before. Well, frankly I feel like they're not getting worked hard enough and I'd like to see them develop a bit more as I try to lean out. Life is making this challenging, but let's be honest. It's always challenging for everyone. No Unique Snowflakes here. Other people manage to be consistent while working nights, managing family, relationships, pets and more. So... suck it up Big Fella. You're not alone.

Thanks for reading as always. I'm behind schedule on recording some podcast samples and for that I have no one to blame but myself. Maybe I'll get through the next few days and just Ringside Ramble in more detail about WrestleMania. Maybe I'll even find someone who wants to talk about it with me.

Feel free to send volunteers. Preferably ones with significant followers.

Kidding.

Kinda.

Big week ahead. Looking forward to announcing some fun writing news. Also, Big Show this Friday! Again, Sold Out, but never fear. There will be pictures and videos and fallout. 

What can I say? I might be a bit excited. 

I hope you are too.

AK

EVENTS
LINKTREE

War on Dad Blog: Tweaked for Preference

Just because I haven't logged it for a few days, here's a very exciting redux of my last 3 workouts and some reasoning behind the tweaks I've made to the "program" I posted about 2 weeks ago.

Don't get me wrong, SuperSets are fun and challenging. But the way I had my program listed previous I found wasn't letting me hit everything as consistently or as effectively as I'd like. And while the old fashion Chest / Back Day idea that Schwarzenegger made famous is challenging as hell, I was finding that all I was really doing was wearing myself down and getting a barely half assed pump on all fronts. Plus, my Delts have been feeling neglected.

And yes, that reads back and sounds silly. But the fact is, how I'm Feeling about my workouts is important. If I don't feel like they're working for me, then I don't wanna do 'em. We as people have more than enough things that we do in life that we gotta do whether we want to or not. The Gym HAS to be something I wanna do, otherwise it just becomes one more chore in my day.

I got enough chores. Working on bettering myself mentally and physically is not allowed to be one of them. Not anymore.

As such, I've switched Back and Biceps, re-pairing them together on one day. I will switch which muscle group takes the priority when I get to this day, but that's fine. These groups pair together much more naturally, working in tandem. That let me put Shoulders and Chest together again, but this time with a real focus on the Delts.  My shoulders have always been lagging for my liking and I want to bring them up. Plus I no longer have any interest in getting back in the "315lb Club" on the bench, so focusing on more moderate weights and complementing the shoulders is how it's gonna be for a time.

While it's too early to tell if this is better/worse for me progress wise, there's no doubt that I've enjoyed them much more than the previous lifts. Which means I'll keep putting in the work.

March 28, 2025

Back w/Biceps
Hammer Grip Pulldowns - 160 x 8, 180 x 8, 200 x 8, 220 x 8, 240 x7, 260 x 4, 3 (was feeling good, wanted to Learn My Limit)
Close Grip Pulldown - 160 x 10, 180 x 10, 10, 10 (last reps of 3rd set were brutal hard)
Bentover Row - 225lb x 8, 285lb x 6, 305lb x 3x 225lb x 10, 10
Meadows Row - 90lb x 8, 8, 8
SuperSets:
Lat Press Down - 50 x 10, 10, 10, 20, 20 (I was being a wuss and pushed final 2 sets)
DB Curls - 25x 10, 35 x 10, 45 x 10, 50 x 6, 6, 6, 40 x 13
Cardio - Shoveled out 2 Households from late MB winter fun - took about an hour or so all told, and a 45 minute dog walk


March 30, 2025
Shoulders w/Chest

SuperSet 1:  
Cable FacePull - 50 x15, 60 x 15, 70 x 15, 80 x 15, 90 x 13, 11
Cable Peck Fly - 50 x 15, 15, 15, 15, 15, 15

SuperSet 2 :
Incline Smith Press - 205 x 10, 10, 10, 10
Upright Row - 40lb x 10, 45lb x 10, 50lb x 9, 40lb x13

SuperSet 3:
Smith Shrugs- 205 x 12, 12, 12, 12
DB Side Lat Raise - 30lb x 15, 15, 12, 12

Cable Side Lat raise - 20 x 10, 10, 10
Tricep Rope Extension - 50 x 15, 15, 15, 15, 15

No cardio specific today save for hauling parts around at work both by hand and otherwise. After I wake up I'm planning on either ring training or  specific gym session. We'll see how things play out tonight.

But yeah. That's my exciting last few days. Good ones to be sure. More actual thoughts and updates and more coming soon. Ish.

AK

BOOKS
SHIRTS
EVENTS

Why Do We Tell Stories?

The most cynical of us these days say "All the good stories have been told!" or "Nothing original is being made anymore!" Or my favorite, "Why are they retelling the same stories but just changing the gender / sexuality / race of these characters?"

Do a quick search on YouTube and you'll find a handful of smart looking people giving Ted Talks and Video Essays about this very topic. Some of them are cogent, others maybe a bit heady for the casual viewer.

But it is an important question.

In truth, I think the better question is "Why are we drawn to stories?"

And in my opinion, the answer is simple: We want to see people we can connect with struggle with adversity and over coming their obstacles. Because it shows US that WE can do it too.

Stories are about connection. About conflict. About the power of love. The sting of betrayal. The rise of power at the expense of the weak. 

Stories are told in all kind of mediums. The best of them connect to us in ways where we feel the most seen as people. All kinds of people. This alone is WHY it's so important for stories to be re-told, re-imagined and Re-interpreted for new generations as the world changes and evolves. The type of movies and shows we watched in the 1980s were formative for us in those days but don't connect as well to current generations. Doesn't necessarily make them bad stories or "Inappropriate in theme." It just means that at their core it's fine to find the thesis point, the nugget of truth in that story and re-create it for the generations today and forward.

Now it's important to remember that some stories aren't for everyone.

And that's okay.

We're allowed to like / not like whatever speaks to us the most. For example, I absolutely, unequivocally cannot get into any version of Game of Thrones. Neither the show nor the novels.  This is a genre that is right up my alley. I love swords and horses fantasy. I love high adventure. I love in depth writing. And yet, the GOT original novel is one of the few that I've ever stopped reading voluntarily and put aside. I watched the pilot episode, acknowledged that it was very well made, performed and produced... and never checked into the next episode.

I don't know. Just never worked for me.  

What's not okay - and here's where I prepare for vitriol and hateful messages - is prejudging a program / novel / show before you even get the chance to consume it.

I want to declare up front and with full admission - I have been, continue to be and will again be SO GUILTY OF DOING THIS.

This type of attitude and behavior does not only the story in question, but yourself a disservice. Who knows how many shows or books I've dismissed out of hand before even giving it a fair shot.

We all know the worst types of these people too. Again, YouTube - there's a whole cottage industry of assholes whose whole purpose is to nitpick, shit on, or rage bait their way to popularity by tearing down popular pieces of film / television and feeding into the baser instincts of a small minded audience who only wants the type of story that appeals to their narrow viewpoint. Which is typically male. Usually white. And certainly straight as a board. 

Now I'm not gonna put any of these people or channels on blast. Frankly they don't need me driving any more eyeballs to their work. Moreover, if you've read this far and are still interested - odds are you already have an idea of the kind of groups I'm talking about and aren't someone whom I'm trying to connect with here.

The important thing is to understand that just because a story may not speak directly to you, that YOU might not be able to connect to it - doesn't mean that someone else isn't finding joy, hope or purpose from the character's journey.

What's that? You think Rey is a Mary Sue that's only in Star Wars because of agendas and woke-culture? Well, to so many people (many of them young girls) Rey is a symbol or hope, of self-empowerment who literally raised herself from nothing to find her place in the world. That's powerful.

What's that? You think that Sam Wilson becoming Captain America is dumb because he doesn't even have the Super Soldier Serum and not in any way because he happens to be a black man?  Well in a conflicted and frankly overmilitarized country like the United States of America where old racist feelings are swelling to the surface in the most disgusting and base manners, the character of Sam Wilson choosing to accept the shield in the hopes of being a healer, someone who bridges the gap between the fractured parts of that country is a powerful message. Especially choosing to do it without being the strongest or fastest person, choosing to be a symbol for everyone. 

And don't me started about the ongoing power of professional wrestling and the never ending morality play that takes place between those ropes for millions of people around the world. Showing good people making bad choices. Bad people wanting to better themselves. The selfish learning humility. The best of us making the choice to abandon their principles when they seem to have run out of options.

We connect to characters who show us something about ourselves. We want those characters to achieve their goals and find peace or prosperity or love or connection. 

We need these characters to succeed in some way, so they can show us the way when we need it most.

That's why we tell stories.

Speaking of stories, I got BOOKS. And I'd appreciate it if you gave them a read. 

AK

SHIRTS

War on Dad Blog and Other Minor Updates

A lack of writing this week is not an indication of a lack of activity. Quite the opposite in fact. While the majority of it isn't noteworthy particularly interesting to share (ie: family, work related stuff) I will say that it's been a good time with the @BlazeProWrestling trainees, especially the ones post in ring debut. Now that they've been in front of a crowd, the real work begins, honing and prepping them for more advanced activity.

Specifically running longer style "blow up drills" like the kind that Johnny Devine initially showed me back in 2005. Man... I thought those were tough when I was 28. At 48?

At least I'm still able to stay a step ahead of most of the "kids" 

Since some people have been asking (hi, Ken - yes I'm talking about you) I haven't forgotten my plan to launch a podcast by the end of March. The goal this week is to record both an "Episode Zero" and a first full episode by myself. Something to just fully introduce the idea, work out some technical kinks and  - frankly - make sure I know what I'm doing and am able to produce episodes on a consistent basis by myself. What can I say? As an Indie Wrestler and Author... I'm kinda used to doing things by myself ... erhm .... no jokes please.

With that said I do have a list of people I plan to speak with and "interview" I suppose to get the episodes starting. While the show is called "Ringside Rambling" don't be surprised if I don't focus exclusively on wrestling. I have a variety of interests and plan to explore them all going forward. I just hope you'll find them interesting enough to listen along with. And share. And likely clip out to make me look bad. Or good? Maybe?

Fingers crossed.

Anyways, that's how my last few days have looked. Now for the few of you who care, here's my War on Dad Blog Update for the past few sessions:

March 4
Biceps w/Back
Close Grip Pulldown - 180 x 12, 12, 10, 9 (short rest, no improvement from previous sesh)
EZ Curl Bar - 80lb x 12, 12, 12, 12+3+3 (felt good so did myo-reps to finish)
DB Curl - 30lb x 15, 15, 15, 15 (wide curl, no twisting, focus on outer bicep, crazy burn)
Press down / Face Pull Combo - 50 x 15, 15, 15 (always good pump)
Preacher Curl - 80lb x 8, 8 (free weight, too much pressure on elbows)
Hammer Curl - 35lb x 15, 15 (better finish)
Mach Crunches - stack x 15, 15
Treadmill 2.7mph 4% 30 Minutes

March 5
Triceps w/Chest and Shoulders
Close Grip Bench - 135 x 12, 12, 12, 12, 15 (elbows/Shoulders better, added set, next time add weight)
Peck Deck - 175 x 15, 15, 15, 12 (big stretch, 4th set was a failure)
DB Side Lat Raise - 30lb x 12, 12, 12, 12 (Probably too easy, but good for an auxiliary day)
OH Cable Triceps - 50 x 15 (warm up), 65 x 13, 13, 12 (elbows in closer, much harder)
Rev Grip Tricep Cable Ext - 65 x 15, 15, 15 (just to burnout)
Cardio - wrestling training, Blow-up drills and scrimmage for 90 minutes

March 7
Back w/Biceps (Knee was aching, saved legs)
Pulldown - 200 x 8, 220 x 8, 240 x5, 5 (felt like going heavy today, a nice change)
Bentover Smith Row - 205 x 12, 12, 12, 12 (big stretch after each rep, really wore me out)
Mach Row - 190 x 10, 10, 10 (switched grips, felt better, focus on negative)
EZ Bar Curl - 90lb x 12, 12, 12, 12 (glad I went up, 4th set was tough)
DB Wide Curl - 30lb 15, 15, 15, 15 (Not as much burn this time, but pre exhausted well)
Back Hyperextension - 15, 15
Again, knee was aching so cardio was long dog walks - something around 16K steps

March 8
Legs (Different gym, all numbers/ machines a bit different)
Adductors - 160 x 20, 20, 20 (short rest for all sets)
Abductors - 200 x 20, 20, 20 (So glad I started doing these 2 exercises)
Seated Ham Curl - 130 x 12, 12, 12 (didn't fit mach well, still decent squeeze)
Seated Quad Ext - 80 x 10, 10, 10 (felt WAY heavy today, but knees were strong)
Leg Press - 3plt/side x 15, 15, 15 (just focused on depth and stretch here, prefer the regular machines now)
Xtrainer 30 mins, medium resistance, hill program, good sweat

So yeah. Some good workouts. Sleep and recovery have been the ongoing fuck you to me lately. So, I'm doing my best. Try to eat cleanly on an 80/20 rule and maintain a decent calorie deficit. In some ways I see improvements, in other ways I feel sadly embarrassed to take my daughter to the swimming pool - not that anyone cares or thinks its a competition, but well .... vanity and old shame are tough monkeys to shake off from ones back.

Regardless, lets do some plugs and end this blog:

PRO WRESTLING TEES is having their MERCH MADNESS SALE on all this week. So, if you're dying to support your favorite pro wrestlers, please do so - just kindly skim over my products first and see if there's anything you'd like.

BOOKS - so many Books. paperback copies moved well last week in person, hoping to get more digital copies moving as well. Please visit the link here (though given the climate these days, I'll understand if you don't - I need a Canadian publishing house to work with dang-it.)

That's it that's all for today. I need to get some sleep.

AK

Big Wrestling Weekend

Turns out to have been / is continuing to be a pretty impressive weekend of wrestling. Here locally in Winnipeg, off over in Toronto where the WWE has been selling out the Rogers Centre for a Huge Event and all over.

... Finally ...

Always nice to see and hear reports of independent shows across the world benefitting from the success of the Wrestling Industry. Groups around the Big Smoke capitalizing on the presence of the WWE drawing big houses. Groups in Saskatchewan and Alberta doing the same. Reports from the PNW tell the story with DEFY and BOOM Pro just crushing it right now. Wrestling is worldwide and fun for the general population again - and it's awesome to watch the excitement.

I was honored enough to participate in a bit of excitement locally the other night. And I'll recap it in just a moment. First things first, I have to log my War on Dad Blog report:

Feb 28th
Back and Biceps
Hammer Grip PullDown - 200 x 10, 10, 10, 8
Smith Mach Bentover Row - 205 x 12, 12, 9, 8 (really focused on bottom stretch)
Seated Mach Row - 190 x 12, 12, 12 (energy was starting to dip here)
EZ Bar Curl - 80lb x 15, 15, 13 (again, low energy)
DB Curl - 30lb x 15, 15, 17 (good finish at least)
No cardio today, was already feeling lightheaded and I had to wrestle that night. Time to refuel and rest

Goodlife Garden City

March 1st
Chest and Shoulders w/Triceps
OHP Mach - 80 x 12, 12, 12 (switched up order due to availability, stayed here, left shoulder cranky)
Peck Deck - 175 x 12, 12, 12, 12 + 2 partials (great pump)
Smith Incline Press - 205 x 10, 10, 8, 7, 7 (felt stronger today so added a 5th set and cheesed out on it - dumb)
DB Side Lat raise - 30lb x 15, 15, 15, 15 (must go up to 35lb)
Cable Side Lat - 15 x 9, 9, 9 (these didnt feel as good today, weird)
Rev Grip Tricep Extension - 50 x 15, 15, 15, 15 (just a burnout)
Treadmill 30 mins 4% 2.7mph - slowly starting to increase incline starting next workout
doing this one in a funky order was interesting. Not sure I'd do it that way every time, but it was effective. Energy was tanking bad by the end of my treadmill time but that's okay.

Okay. Back to wrestling talk.

Last Friday Blaze Pro Wrestling packed the St Louis Centre to the rafters. We were literally finding chairs from the basement of the facility to get seating for everyone, and we failed. People were standing in the back and - thankfully - having a great time. Parents and their kids came in swaths, regular fans and new ones were made that night. Every match from top to bottom provided something different for the crowd in attendance. It was truly a special night and one that I was thrilled to be a part of.

I mean, I wasn't thrilled with the outcome of my match naturally. After months of trying to put BIG CLIFF in the rearview I'd hope to finally have done so with BILLY BLAZE's help. Unfortunately I let my emotions get the better of me and well ... Yeah. Disqualifications happen. So. One Final Time - BLAZE and KNIGHT vs BIG CLIFF and the MASKED MENACE April 25th in Winnipeg. The winner advances to the Inaugural Blaze Pro Tag Team Title Match in the Main Event!

Limited Editions

Had the pleasure to catch up with some old friends in the locker room as well. JOHNNY MALIBU seems to be taking liberties with his "Limited Edition" moniker as he continues his comeback run and engaging in a very fun 3 Way Match on the card. My blood and iron brother DARREN DALTON was having a blast assisting with the crew and events in his usual boisterous way. I was thrilled to see my old riding buddy and regular mismatched opponent "THE BIG O" Owen Johnson make a return to action - but in a referee's capacity. 

Had a blast watching 2 of our trainees making debuts at the event as well. The "STEEL STUDD" put on a great effort in front of friends and family, showing grit, determination and finally earning a victory in his first ever match over the always creepy ZAMIL. 

Apparently a glutton for punishment, ZAMIL tried to interrupt the debuting KANDY KHAOS as she was introducing herself to the crowd. However, the Blaze pro trainee showed the people in attendance that she knows how to bring the hurt as well as the sweet treats.

Also, props to the Main event. MENTALLO defeated a very game "TANGO" TYLER ROSE who frankly put on the best showing of his career (from what I've seen.) A very competitive back and forth bout that went the way of the champion, but it was a true test of mettle. One that the crowd was very receptive and appreciative of.

Truly, the Blaze Pro Locker Room has a great vibe and is special. I mean that. Hold onto this feeling people and carry it with you.

Okay, its 430am and I need coffee.

Oh, and thank you to everyone who picked up a copy of my Book and purchased some Shirts. That means a lot. Get Yours Via my LINKTREE .

Later

AK