Hey
1. Im not that serious with wrestling ,but season is not till November so I wont be wrestling for awhile
2. I just wrestle for my high school man, thats all I plan on doing
3. I wrestle from Nov-Feb
4. We practice Mon-Fri
5. I use to weigh 134 before i started working out, now I weigh 150
If it helps im also taking: No-Explode, Cell Mass, Whey Protein, L-Glutamine capsules 500mg, Fish oil, liquid aminos and capsule aminos.
Great.
Check out the Max-OT protocol. It's a great layout, and it has every workout in detail.
http://www.freedomfly.net/Documents/MAX-OT.pdfShould exactly what you are looking for.
You wanted to target specific muscles, but you will not be able to build say arms more by training them more. This layout works, so don't add any additional sets, you'll just risk overtraining.
I don't think I need to go into specifics, pretty much all is explained in the Max-OT, that's part of the beauty with it.
Hit the weights real hard until you get near the wrestling season. Then post again.
Regarding your supplements, I strongly recommend you to drop everything but the whey protein. Fish oil is real good, but can be substituted for flax seed oil.
Buy some fast carbs, dextrose or maltodextrin. Buy it from one of those home beer brewing kit stores.
Reason for dropping most of your supplements, is because most of them aren't anywhere near as good as whole food. And if you start to believe that your training and results are dependent on a bunch of supps, then your workouts will suck.
Stick with basic food, fast carbs and protein post workout. Add the occasional protein drink throughout the day, 10-15 grams of protein. Also before bed. If I were you, I'd consider changing to a blended protein. Pro M3 or Nitrean, or one of the bigger companies. Just ask in your local GNC or check the internet.
Make sure to get quality carbs in, such as brown rice, whole grain pasta et al. Fish, chicken and eggs are excellent sources for protein. As is soy.
YIP
Zack