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Adam
01-17-2007, 05:54 PM
Metabolism booster
bike total time 30mins including warmups
breakdown:
8.5 min warm up
3 rounds level 9 20secs 110+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 110+ RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 110+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 110+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
Great session! It helps me a ton having the longer warmups, gets the heart into 'quick' mode.
mood was even decent at work today. Not good mood but decent nontheless. Didn't tell anyone off today so good on that part.
got my paystub for last week. I worked 2 days, took home $575.00!

Adam
01-18-2007, 07:00 PM
gym
ME Upper
flat db press 35x30 45x10 55x6 65x6 70x6 75/80x6lol 85x6
semi sup chins 20, prox5, semi sup L-chins 8,6,8
reverse curls 45x12
external rotations 15lbsx12,12
done
I was impressed by the db press. The 75/80 was supposed to be 75, some goof had the db's layed out wrong, (75,80,75,80) and I didn't look. On rep one my right arm was going a bit wonky, I figured I just didn't have my grip even. When I put it back I finally noticed the DB's were different. Went on to 85's stong so I was pleased.
I named this workout ME upper, what I may start doiing is a ME movement for press and pull, it'll be different.
Nyquil 'Day and Night' is friggin awesome! Witho ut thinking i had my usual morning thermos (40mg eph. 400 caff) then i popped 2 of the daytime formula suckers in. after I took em i read the incredients, it had a whole lot of one of ephedrine's cousin. For 8 hours I had unstoppable energy, it was great. No crash either.

KevinStarke
01-18-2007, 10:00 PM
Nice ME day man, strong dumbell benching.

Adam
01-19-2007, 08:35 PM
Thanks Kev.

today
8 min warm up
3 rounds level 9 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 135+ RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 125+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
WOW! Energy today was immense again. I hit 155RPM my first round on level 9. I'll probly take a heart attack soon on the bike LOL
Body was boiling but it didnt really feel it. I had to get something from the truck and I only had my shorts on, go outside and it feels nice, looked at the tempurature and it was -7C.!!
Work has officially picked up. Today we had 5 pallets of fittings come in, its usually takes me and my helper till 1PM or so to recieve and sort it, today since i was so ****in wired I had it done by MYSELF at 11:30am! I couldn't stop moving, it was cool.
Full day today:
5am wake up
6am gym
7am-7:30pm work
7:30 -8:30 eat, get meals ready for tommorro, shower, already start studying.
future - 8:30-9pm cook up half dozen eggs and eat, finish studying and do test, browse WBB.
9pm bed
bah, I'm out.

Adam
01-20-2007, 05:36 PM
workout
ME Lower Body
Zerchers barx8 135x6 185x3 225x3 275x1 275x6
Hanging knees to elbows BWx12
side bends megaset 45x15,15,15
good am's holding plate behind head(45) 50 reps
done
Quick workout sorta, 30 mins.
zerchers were starting from bottom, I think it was pin 14 on my rack, when I squat parrellel its about an inch above legs.
Forgot to check the weight today. My feet tell me Im still 183 though. And guess what, I got me some abs trying to say hello.
I was running low on protein last night, I freaked out and bought 25lbs right away from supplementxcanada lol

Adam
01-21-2007, 06:54 PM
cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
Weight 181lbs
Felt good today doing the HIIT this way, go about 90% the first half then all out the second half.

For me: Diet
5am vector hige bowl, 250water 250 milk(skim) shake with 50 grams pro
10am chichken breast and granola bar
12 noon chicken breast and granola
4pm 250/250 water/milk shake 50 pro
5pm 6 eggs
7pm bowl cereal
8pm chicken breast

1 lbs of chicken breast a day divided into 3 unequat servings. Thats all approximate.Up to lunch everyday is identicle.

Adam
01-22-2007, 09:29 PM
workout
dynamic bench
speeed bench 3x3x3 135lbs 185x3
front plate raise 45x12
chins pronated 5x8reps
one arm db snatch 45 megaset 10,8,6
skulls 70x8,8,8
curls 70x10ish
done
weight 182lbs
bah, work is a boring slow day, everyones going home, next thing I know I gotta put an order together to be finished tonight. Just ggot home, 14 hours at ****ing work. Lots of OT at least.
tired, bed.

Adam
01-24-2007, 10:06 PM
cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
weight....ummm..... bbetween 180-183?? I forget, long day
I still gotta upload my jan.6th pics, I'll take somemore now cause im hella leaner.
well, gotta go.

Adam
01-25-2007, 08:24 AM
todays workout
dynamic lower body
sets x reps x weight
speed squat 8x2x135 set at every 45secs on the clock 185x2 at end
speed deads 8x1x225 10 secs rest between reps
wide grip hang cleans 1x8x135
knees to elbows hanging BWx12,5
megaset side bends 3x15xplate(45)
done
weight 178!?!?!?!? at start of workout
well, my weight was screwy I think cause yesterdayts food intake was crap.
haha, yesterday, 4.30pm I leave town, its 10 degrees out so i put the sandals on. Get 20 mins out of town and it -1C! next 5 hours I was out of town at -1 to -3!
Driving back in town at 10.00pm and I check the temp and its 7 degees! Albertas weather is ****ed!
wanna know whats awesome?
When a semi tr uck plows over a powerline pole and cancels work cau se no electricity! Now I have time to do the th ings I wannted to get done yesterday.

ericg
01-25-2007, 08:35 AM
Where dem pics bro?? :)

Stumprrp
01-25-2007, 08:35 AM
strong work on that speed stuff adam

Adam
01-26-2007, 07:52 PM
There coming Eric, when there coming is another question though;)
I was going to take some more pics yesterday but cause i dont have any whey i gotta use MegaMilk, and I ate a few sweets a few days ago I looked to be holding some water.
At the latest Ill take some mroe pics feb.6, that way i can have a one month comparison.

cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
weight 180.5lbs

Adam
01-27-2007, 08:28 PM
the weights
ME Upper Body
closegrip floor press 135x6 185x3 205x3 225x3 235x3
semi-sup chins BWx5 BW+25x3 BW+50x3 BW+75x3
front raise 45platex12
external rotations 15lbsx10,10,10,10
one arm DB swing 45x12,12,12
~8semi-sup chins
2 sets DB curls
done
At first I wasn't all that plaesed with my floor press, then I remembered I was closegrip and doing an IPF pause on them. Made me feel better;)
Only other notable thing was the DB swings, I did them pretty much immediately after external rotations and when I was overhead with the swings I could feel lots of instability cau se my rotator was tired.
And today I remembered why Caffeine is the answer to studying. After a moring workout, a full 10 hours day of work I still managed to read just over 100 pages of my School book. I had my 2nd thermo dose just before lunch cause I figured Id be studying after work, it worked great.
I dont have work tomorrow either! So my main tasks are to spend 3-5 hours reading and clean the apt. (ongoing process)

Adam
01-28-2007, 10:21 AM
cardio
8 min warm up
3 rounds level 9 20secs 125 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 125 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 135-45+ RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 135-145+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
I had extra speed on the first 6 intervals, an extra 5 RPM. On the last 6 I slowed down a little. On the very last round of level 9 I wanted to see how fast the legs could go, I hit 160RPM! Only held it for 2-3 second then dropped to 155RPM for a few secs then held 145 for the rest of the round.
Usually as soon as I wake up I pop my caffeine and ephedrine with ~200 mls of water. Then within 30 mins I already got the onset of the shakes(Im taking 400mg caf, 40mg Eph.) I eat my cereal and shake about 10-15 mins after having the pills.
Today since Im not working my routine was off. I took my pills half way through my cereal and shake. It took nearly 90 mins for the shakes to hit! The time difference amazed me!
On a unrelated note, on Thursday I took HR at walmart, this was in the evening after working all day and walking around walmart. HR was 56BPM! My heart kicks ass haha
Weight: 178Lbs.
I think today I'll do some thinking on ways to alter my diet to hold a lean 185Lbs. That way I'll be bigger AND stronger then Anthony:p

Adam
01-28-2007, 11:13 AM
Here are a few pics.
Stanard Double Bi is there. A relaxed shot. And I tried doing BCC's back pose, on me it totally sucks! Need to be alot leaner and bigger to pull off that one. Check out the veins in the forearms there though, pretty nuts.

Sidior
01-28-2007, 01:01 PM
Awesome to see you posting regularly again bro. Veins look nuts.

Clifford Gillmore
01-28-2007, 01:11 PM
Turtle power! Very solid work in here adam, I need to drop in more often.

Adam
01-29-2007, 08:22 PM
Lower Body ME
medium stance good am's archback 135x6 185x6 205x3 225x3 245x3
clean and press 135x4,4
knee to elbows hanging 8,8,8
side bends megaset w/45plate 10,10,10,10
done??
weight 180.5
Good morning workout. First time doing full cleans followed by pressing it. My core stability strength is way, way up. I'll give at least partial credit to my DB swing's.
Popeye's has let me down this order. I placed my order on the 18th and its still not here, and I only live 2.5 hours from the store! If I don't get it tomorrow they'll be getting a call for sure. Im still just eating over a pound of chicken a day, 6 full eggs, and some mrp's to keep my protein up.
And today I got to go to the hospital. It was tetnes shot time. I was using a buffing wheel on a grinder and a stupid metal sliver about 1/2" long shot out of the wheel , thru my jeans, and 1/4" into my thigh. Most awesome thing about it was that I didn't know what it was till an hour later LOL

Stumprrp
01-29-2007, 08:27 PM
u look great man and nice workouts

Chris Rodgers
01-29-2007, 10:26 PM
Sup bro?

Looking jacked. You do far too much cardio for my liking. ;)

Franco
01-30-2007, 01:30 AM
You also go on the sunbed too much son;)!

Adam
01-30-2007, 07:19 PM
Stump - Thanks!
Chris - I've got the cardio bug now(Hey, at least its HIIT;)) but I'm back on the Westside split. I enjoyed that way to much before to stay away from it. Any meets coming up for you?
Franco - lol, really, i wasn't that red. It was all in the camera!

Today
Cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 140+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done
Good session today. Im not getting winded or sweating a ton anymore.
Protein order finally came today, all 25Lbs of it. I'm going do some math soon and I might put in a generouse order for some Nitrean, and Nitor.
In regards to Nitor; I know its supposed to be a really really strong stimulant, but, I'm a true Caffeine junkie. Will Nitor step up to the plate and swing a homerun or strike out? You'll find out soon!

Adam
02-02-2007, 07:17 PM
yesterdays workout
Upper body Dynamic
speed bench 3x3x3 with 135, 185x2
2 finger chins BWx17
front plate raise 45x12
more chins pronated
forget the rest


today
cardio
8 min warm up
3 rounds level 9 20secs 125 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 125 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 150+ RPM(3rd round 140+) then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 140,145,150+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done

internet crapped out in my crap town yesterday. I forget what I did yesterday. I was in a total rush though.
Can't think of anything noteworthy.

Adam
02-02-2007, 08:32 PM
I'm home for one ****ing hour and some ****er steals my ****ing winter boots.
****

Chris Rodgers
02-02-2007, 09:23 PM
Who the hell steals winter boots? Damn Canadians.

Are they expensive or are you just pissed that you have to go get new ones? You should run him over with a snowmobile.

Adam
02-03-2007, 10:13 PM
I like the snowmobile idea;)

They were getting old (8 months of heavy work) but they were pretty pricy boots. ~$160 or so.

today
Lower Dynamic
speed squats jumping 135x2x8sets 185x2
speed deads 275x8singles 10 sec rest
megaset side bends 45x12,12,12,12
knee to elbows hanging BWx8,8,8
done?

long, long day. Cant remember stuff. 15 hours work and my helper decides not to show up, on the busiest day in the last 4+ months.
might do cardio tomorrow........maybe.

Adam
02-05-2007, 07:56 PM
today
cardio
8 min warm up
3 rounds level 9 20secs 125 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 125 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 150+,140,140 RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 145,140,140+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done
I was feeling quit beat going into this one. Never got to really get a Cafferine kick today, mighta dropped a pill on the floor when I was taking em an d not noticed(I take my wake up pills in the dark.....very smart, I know)
another big money day today, 11.5 today and 12 yesterday. Sunday I asked the boss for a raise, he says, "Consider it done" without hesitation. Not sure how much though, ill find out pay day,
Stil l doin g my studying at aruund an hour a night. I need to start taking a 10am wake up pill dose to keep me awake for studying after work.

Adam
02-06-2007, 08:54 PM
workout
ME Upper Body
close grip bench 135x5 185x3 225x3 245x3 (No spotter so I quit there)
DB rows 70x6 90x6 100x6 105x6 (105lbs is the biggest DB)
skulls 70x10,10,10,10
DB swings Megaset 45x10,10
done
Good workout here, nothing really PR wise But I felt good this workout.
Even though I stopped at 245 on bench it was very solid.
Weight: 180
I took a couple pics today . Didn[t want to cause Im dead tired and ive been working waaay to much this past week but I said **** it. Probly be a week or so before I get to u-pload them. On the viewfinder they looked like crappy pics.
Supper beeping, gotta go!

Adam
02-07-2007, 08:08 PM
today
cardio
8 min warm up
3 rounds level 9 20secs 130 RPM then 40 sec Level 0 ~80RPM
3 rounds level 12 20secs 130 RPM then 40 sec Level 0 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 150+,135,135 RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 145,(M)135,(M)140 RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done

felt good, upped my first 6 rounds to 130RPM, the laast 2 round I hit my max everything about 12 seconds in both times.
weight pre and post workout 178, consumed 500ml water during.

Adam
02-08-2007, 09:26 PM
ME Lower Body
Deads 135x6 185x3 225x3 275x1 315x1 365x1 405x1
Planche's 40 secs, rest 20, 40 s/planche,20 rest, 40 planche
burpee's? BWx10 qucik and easy
done?

Adam
02-09-2007, 07:43 PM
workout
cardio
8 min warm up
3 rounds level 9 20secs 110 RPM then 40 sec Level 0 ~80RPM
3 rounds level 12 20secs 110 RPM then 40 sec Level 0 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs Fast RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs Fast RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done
Didn't end up getting too much sleep last night. Took it easy. PR, I hit 170RPM at level 12 for a few seconds then held 160-165 for 10 secs.

Adam
02-11-2007, 11:10 AM
workout
Dynamic Upper body
speed bench 3x3x3x135 185x3 225x1
pronated chins BWx8,8,8,8,15
skulls 70x12,12,12
external rotations 15x15,15
db swings Megaset 45x10,10 Zero rest on switch over, thru the DB to the other hand
done
weight 179?
Good workout. No PR's but I wasn't trying for any.
Going in for workout 2 in a bit. Showing someone around so I'll probly just do a bit of everything.
No work today either! A semi ran over a power pole(again lol). 3rd time thjis winter, all at the same spot!

Adam
02-11-2007, 08:47 PM
workout 2
5 sets of pushdowns with stackx8,8,8,8,15
buncha set of chins
treadmill?!?!? about 5-8 mins going quick jog
done

Adam
02-15-2007, 07:46 PM
workout
dynamic squats
155x2x8sets 185x2 all quicck
Megaset of hanging knees to elboews & 45plate side bends 6 setsx4 knee, 6 side bends
done
running late today. should hit the cardio tomorrow.
weight 178

Adam
02-16-2007, 06:21 PM
cardio
hiit witha twist
7 min warmup
20 - 10sec L.12 135-150RPM / 20sec L.0 80RPM
5min cool down
I didn't feel like doing the 30 min thing, so I kept the 1:2 ratio for time but just made my splits quicker. Much, Much more intense. I lasted like 14 rounds keeping 150 RPM L.12 on sprints.
weight 178

No real notes for today. I think Im starting to get tired again all day. I have my caffeine and ephedrine doses up. 400mg.48mg upon waking, 200mg/24mg 4 hours later. I'd like to up my dose higher but I'll try to hold off until Im getting 8 huors of sleep a night, consistantly.

Adam
02-16-2007, 07:49 PM
diet
500ml shake 2.5 big pro scoops
huge bowl vector

chicken breast , oatmeal pack

chicken breast, oatmeal pack

chicken breaast

6 xl eggs full, 2.5 scoop pro shake

rough cals ~2500

Adam
02-17-2007, 06:34 PM
the gym
ME Upper Body
closegrip bench 185x3 225x3 245x1 255x3
reverse wide grip 135x20
semi sup chins BWx24! PR , 2 finger BWx15
external rotations 15lbsx10,10,10
done
Well, I got to the gym a little early to do a full workout. Everythings going good till im about to do 255x3. I sit on the bench, forget to slid a head a bit before laying back and BOOM! Nearly broke my skull. It didn't hurt at all, just startled me/pissed me off. I reposistioned and nailed the triple.
Reverse grip felt extremely easy, lots of strain on the wrist though.
Chins....wow. I got a big burst of energy and just jumped to the bar and started chinning haha. 2 fingers were done pretty soon after my 24 set so I didn't expect a PR. Next time ill do em fresh and shattter 17.
It was only me in the gym so the big set of chins was sans shirt. Im still getting leaner.
weight 177

good day at work. finished up after 9 hours so I washed the car and did an oil change. Didn't feel tired today cause I got just over 8 hours sleep last night. I am losing track of which month it is again though. In a week or so I might take a day or two off.

Adam
02-19-2007, 05:17 PM
HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins
weight 177
Did better then lasst time. Felt crappier though. I woke up a bit late so I had a quick turn around from eating breakfast to cardio. I like the short intervals alot more, not only can you go a lot harder but the time goes by quicker too.

Agenda for tomorrow, ME lower body, Clean and press, Planche, Burpees, Knees to Elbows.

Stumprrp
02-19-2007, 05:18 PM
sweet close grips man

Adam
02-20-2007, 05:53 PM
Its all thanks to my stumpy arms!

ME Lower Body
Deads Conventional 135x3 185x3 225x3 275x1 315x1 365x1 440x1PR(for this year:p)
Burpee's 12,10,12,12
Hanging knees to elbows 12,10,7
Planche ~40 Secs, ~25secs. Untimed
Clean and press 135x4
done
weight 176
Great workout. Did everythiing that I wanted to and had a good deadlift. 2.5xBW It wasn't easy by any means but it wasn't 'that' hard either. Sometime soon I'll be doing 500 again. Hell, I put 40 Lbs on my dead in one workout!;)

Kiaran
02-20-2007, 07:37 PM
Deads followed my Burpees...mmmm yummy. That sounds puke-tastic. And then some knees-to-elbows and topped off with Cleans. Yeah my stomach would be on the floor. Nice effort, bro.

Adam
02-25-2007, 10:54 AM
Update
No workouts at all this week so far, My cars accesory belt exploded so I had to go buy a new one. Today I'm going to try installing it. The Ranger is still sitting. I'm hoping its just the starter solenoid thats fried. I'll try jumpstarting that today. If that doesn't work I have plan B.
Plan B is to get a new truck.....well, 4x4. I've been buying the autotrader for 5 weeks now getting a taste for reasonable prices. I've got 2 SUV's on my short list. 1997 Chev Suburban, Not many frills to it except 35,000KM's! Thats not a misprint. $8,000. The other one is a 1999 Ford Explorer Sport, 180,000KM's and it had most options. Only $5,000 on taht one.
I dont have any work today so I slept in, first time getting over 10 hours sleep in .......well, many many months. I feel ****ing terrific. I've got a list made with about 10-12 things to do on it for today so I'll be busy until bedtime.
If I get one of my vehicles working today I'll be going to the gym in the morning. I'll probly just do light weights full body with a little easy cardio.
Anyways , Im busy from here on out so cya.

Adam
02-28-2007, 02:37 PM
workout
Misc. Day
Sldl 135x20 185x15,15,15
burpess 10,12,14,16
hanging knees to elbows 12, 10,8
done
weight 177
had 2 people come with me this morning, so I took it easy, plus being my first day back in a week I needed to go easier.
Got my serpentine belt installed on the Lincoln yesterday. Soooooo, much better having wheels!
I went in today to get a loan for the vehicle, didn't go so great. My credit rating is only 692 now! I needed 700 for approval. So I'm going to say **** it for now on getting something and see if I can get the Ranger running again. I did take out $2000.00 in RRSP's today though.,

Adam
03-01-2007, 08:28 PM
HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins
weight ??
Nothing really to say on this one. But I was in a great mood all day.

Adam
03-02-2007, 06:15 PM
Weightss
Bench med grip 135x8 185x5 225x3 275x1 135x36 (33 fast)
chins semi sup 20,15 behind neck 10
rotator rotations 10lbsx15 15lbsx15,15
done
weight 177
Got the 275 pretty good. Tried for 2 but didn't make it.
Chins were all rushed so good overall. Picture day on the 6th, still gotta upload last months. Progress isn't where I wanted the last 2 months but all things considered in my life lately I'm pleased overall.

Adam
03-04-2007, 02:05 PM
no workout today or yesterday.
Off work today and tomorrow, thats what happens when ya piss the boss off.
Im going to head into the gym tomorrow, might do cardio or deads, not sure yet. Got 10 hours sleep last night + an hour laying in bed this morning, I got my usual thermo's in me too so right now I feel great. Already vacuumed and cleaned loads of the apt. , sanded the parking lot, took laundry down, took out garbage, started reviewing my RRSP paper(I picked them up this week, $2000) . My roommate's not going to be back for 2 more hours so I'll probly get my online buying spree on. Power Ring's, probly supp's, Headset for Skype, and whatever else.
I've been sitting too long, starting to get the jitters lol
Gotta go!

Adam
03-05-2007, 07:50 AM
weight
Deads up to 315x10 Then....The super set begins....
burpee's 5, hanging knee to elbows 5, deads 315x5, repeat for 4 , 3, 2, 1 with ~10sec rest between sets
finished off with burpee's 10 then knee-elbows 10
done
I didn't think this workout would be good cause my back was soar from my **** sleep(5 hours) but I pulled off a great one.
I'm enjoying my time off of work, this always happens though. Even if I could have like a 10days on 2 off rotation I'd be happy, but my posistion is needed everyday. Good for the wallet, bad for EVERYTHING else.
weight 177lbs

Adam
03-08-2007, 09:15 PM
yesterday
cardio-hiit
7 warm up
24 sprints @ 10sec-L.12-~150RPM with 20 sec rest L.0-80RPM
6 cool down



today
bench 135x8 185x3 225x3Strong 250x4Med. Grip
chins semi-sup Sprint 23, pulled hard enough for hands to lift on first 17 reps
pushdowns 2 sets
done
weight 177

Nothing to new going on, pretty damn tired these days but its cause im only getting 6.5 hours a night. Getting 8 tonight with cardio in the A.M. took a few pics tonight, we'll see how they come out. And I got my shoulder vien back! The one that connects to bicep vien, looks badass lol. Its not always there though, next time I see it I'll try to get a pic.
I should be gettingt back to Westside next weight dsay.

Adam
03-10-2007, 06:29 PM
Dynamic Lower Body/Crossfit Style
supersets with 30 sec rest each interval - 9 intervals
Squats Explosive 135x2, Burpee'sx5, hanging knee's to elbow'sx5
Few mins rest
Supersetted 15 secs rest intervals - 3 intervals
Planchex30secs, side bends 45Lbsx10
done
Great workout! Everything just felt 'Right'. Now I'm doing my burpee's with a jump(Like your supposed to).
Weight 177lbs
Probly going to take a rest day tomorrow. Almost did today cause i was tired but Im losing an hour sleep tonight with day light savings.

Adam
03-15-2007, 06:50 PM
HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins
done

next day
speed bench 135x3x3x3 185x3
skulls 70x8,8,8,8
OH DB swings Megaset 45x8,7,6,5,4,3,2,1 WOW!
done

nextday
HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins

next day-today
deads 225x5 - Burpee's BWx5 - Hanging knee's to elbows BWx5
did 4 rounds of those, 30sec rest betwween rounds
rest a min
deads 225x10 - Burpee's BWx10 ~45sec rest then Hanging knee's to elbows BWx10
done
Weight 178 for 3 days

nothing really to mention, going to edmonton tomorrow to get my car starter installed, gotta do alot of misc. BS and things. No work though!
I finallly started studying again too, did a few hours the last 2 days.

Adam
03-18-2007, 08:11 PM
the hiit
8 min warmup
20 sprints at 10secs 150rpm L.12 with 20 secs 80rpm L.0
10 min cooldown
weight 180
I couldnt finish this one, got a cramp/strained my hip flexor near the end. I fought thru 3 rounds of pain then I gave in. I ****ed around with hanging ab work and oblique.
didnt work for 3 days now, i had friday booked off but sat and sunday there was nothing going on at the shop. Today I spent four hours and washed waxed the car, polished the rims, wet n'black the tires, cleaned the windows and cleaned the engine bay. It looks great! In 2 days its supposed to hit 11 degrees so the mud will come out and all of my work is ruined!

Adam
03-20-2007, 06:57 PM
weights
dynamic upper
bench 3x3x3x135 185x1
chins pro BWx18!,15 Sup BWx~18
external rotations 2 sets
done
rushed today. Energy was on the low side. Hip flexor is still a bit tender so I may sub something else for biking, running or just an Aux. day.
Weight 180

Adam
03-22-2007, 03:10 PM
yesterdcay
22 mins bike, good hard steady pace
nursing the hip flexor

today
dynamic lower
squats 145x2 then Burpees BWx5 then Hanging knees to elbows BWx5
30 sec rest at end of each round, 8 rounds
megaset sidebends 45platex12,10,8,6,4,2
done
weight 180lbs

Felt great today, great lifting, easy work later, got lotsa studying done. The past 7-10days i've read like 180pages of my book. 140 to go and then test time.

Adam
03-22-2007, 08:27 PM
well i'm in a good mood now.
Went to do my tax. Had to make some calls to get some numbers.
End of story I took home $4720.00!!!
I soooooo wanna buy a bike right now, especially haveing that cash at hand. 'Plan' is to slam ~$1300.00 in my car loan to finish that, probly drop 3 grand in my student loan then trat myself with 3 or 4 hundred.

Adam
03-23-2007, 07:14 PM
hiit
24 rounds - 10sec L.12, 20sec,L.0
done
weight 179

Stuff on the mind, gotta go.

Adam
03-24-2007, 08:23 PM
Max Effort Upper
DB bench up to 85x6
Chins up to BW+90x3
skulls 70x8,12,14
External rotations 2 sets
done
On DB press I was feeling strong up to 75, on 85 when I layed back on the bench and went to posistion myself the right DB got outta grove and I had to throw it beside me. Guess my rotator was tired or something??





Accupuncture - Face

Adam
03-25-2007, 06:14 PM
hiit
7 warmup
24 sprints
7 cooldown
went real good today, held 162-166RPM on my first 4 sprints on L.12.
weight 179

Adam
03-26-2007, 11:08 PM
lowerbody
clean and press/jerk 135x3 then burpees BWx5 then hanging knee to elbow BWx5 - 6 sets
the finisher clean and jerk 135x5 then burpees bwx8 then elbow knee bwx8
done??
weight 179??

Long long day. Overall im pretty pissed off so im going to bed.

Adam
03-28-2007, 04:36 PM
the hiit
7 warmup
24 sprints
7 cooldown
Wasnt in to it today, I tried and tried but coulnt get in the right mindset/.
most rounds were 145-150RPM , compared to 155-165 usual.
weight today a whopping 182. Don't know whats up with that excactly. I know I've been hungry as **** the last few weeks though, I mean like REALLY REALLY hungry! I made my sup order a few days ago. got one from Popeyes and on from atlarge, i got some Nitor on the way so I'll see how that is, maybe it can fight my food cravings.
On the work note Im ****ing sick of work now. Its that slow that it drives ya nuts, each day drags forever. The boss is nice enough to keep me 8 hours a day to keep my cheques decent but I've had a few days were I just took off at lunch cause it was that boring.
Today was project starter on the Ranger. I got the old starter out good enough but I cant hook the wire to the new one. Since I was getting soaked(melting snow runoff) after 90 mins I said **** it.
Mood as of late: meh, I'm sick of the same ol' stuff, in all aspects of life. Career change on the Horizon, I think so.

Adam
03-29-2007, 08:22 PM
Dynamic Upper
bench 135x3x3x3 185x1 225x1 Set on every 30 seconds
chins pro BWx10,10,10,10,10
skulls 70x10,10,10,10,10
external rotations 2 sets
2 sets curls 70x10,8
set of side raises
done
weight 179
Decent workout. On bench i screwed up my rest periods, usually i rest for 30 secs after my set before the next set, this time I went on the 30sec mark so i only got like haslf the rest. Oh well...
Had some great weather today, 12 degrees!
And thats all my news for the day, exciting I know, weather talk LOL

Adam
03-30-2007, 01:30 PM
hiit
7 warmup
24 sprints
7 cooldown
went real good today, held 160RPM on my first 4 sprints on L.12. then 150rpm for next12 rounds, 140-145rpm on the last 8.
weight 179

Adam
03-30-2007, 05:28 PM
Guess who's happy?
Me!

Finished project Ranger(Had to install a starter). Now I have a toy for the mud and I can take better care of the Lincoln.
Right now the Lincoln's pure browhn from the mud lol

Adam
03-31-2007, 07:50 AM
workout......sorta
got to the gym and wasn't feeling it at all. pluss i'm eating to big of a bowl of cereal in tyhe a.m., have to cut back cause being bloated and doing burpee's doesn't mix!
3 sets of 10 - BWxburpee's SS hanging knee's to elbows
~30 sec on planche with feet elevated ~12"
done
weight 180
One thing that I was thinking is that energy might be down cause of my BF%. I'm right around the leanest/biggest I ever was right now. The last 3 weeks i've had to take naps every evening cause I'm so tired, and work has been crap hours so I can't blame that.
Today is going to be a dedicated study day. I'll do intervals lol
~60 mins study then 20 min break
Today I got to take the Ranger to work! I got sent home cause there was nothing to do today so I took the ranger on some semi back roads, the Ranger still has 'some' balls LOL

Adam
04-02-2007, 08:53 AM
Dynamic Lower
Speed squats 155x2 then Burpee's BWx5 then Hanging knee's to elbow's BWx5
8 Rounds
done
Weight 180
Running short on time today. This is an awesome 10 minute workout though!
My news - Finished my Power Engineering course. Did the whole second half of the course in 2 days! It was intense! haha Now I just right my Part B exam then I go in for my provincial exam to get my ticket.
Finally started using Skype. This thing is great. I bought a hundred dollar portable phone for it and a one year subscription to Skype, cost $15.00. Now I have free calling for the year! All North America too!
Work wise - Nothing today again, my guess is nothing for ~3 weeks. Hense me looking for alternate employement right now. Luckily I have my tax return coming this week(5 grand) so my bills will be good for a while.

Adam
04-04-2007, 09:04 AM
Mex Effort Upper
Bench med grip 135x5 185x3 225x1 255x1! Got 'spot' at this point 275x5 haha
chins semi-sup BWx24 pro BWx12 Semi-sup pause reps BWx10
DB swings Megaset 45x12,10,8
external rotations 15x15,10,10
done
weight 180
Felt great today. No work so got an hour extra sleep(8) and I wasnt in a rush woith breakfast. Bench felt pergfect. Everthing felt 'right'. I smoked 255 but I got a spot for 275 just in case. Spot thought they had to help, I just let it go this time.
Chins went great too.
Im gone though now, time to hit the books, again:(

Adam
04-05-2007, 12:51 PM
cardio......blah.
bike, easy 20 mins
done
weight 180
****ty sleep last night. Had Nitor for my first time today, I took it just before I ate though(3caps) so it slowed down the effects compared to a typical thermo day. I never got a kick yet, I just took 3 more caps and im hoping for the best. I'm pretty used to heavy thermo doses though(600mg caff, 64mg eph a day). One thing I noticed to far is appetite control. Which is MUCH appreciated right now, the last few weeks i've been hungry 24/7!

Adam
04-07-2007, 10:18 PM
Dynamic Lower
Speed squats 155x2 then Burpee's BWx5 then Hanging knee's to elbow's BWx5
8 Rounds
done
Weight 178
workout was decent, I was going to do more but i got a friggin muscle cramp in my serratus or something.
Sup wise I do my own thing. Wake up - 400 caffeine 40 ephedrine, 4 hours later 3 Nitor caps.
I need my energy kick asap after i wake, cause i go to the gym soon after, so im back on my a.m. pills, Nitor at 10 now.
Im guessing it will be ~10 days for work to start back now. Total guess though.
Finished my studying a few days ago. Did a 400 page book, 38 quizes, reread the whole book in detail, in 7 days! God bless caffeine! LOL

Adam
04-08-2007, 01:19 PM
cardio
hiit
12 sprint at 10sec-L.12 - 20sec. rest.L.1
ugh
Had enough of the sprints for today.
60 secs L.12 105-115RPM
5 min cooldown
I think I figured out why Im not into hiit lately. I can peddle to damn fast. first 5 rounds I was holding 160RPM+. Going that quick I always have to focus on keeping my feet incontact with the peddles, one slipup and that round is ****ed.
I might start doing hiit running outside. It warmed up enough that I won't freeze my lungs.
and I washed and waxed the car today, looks great now!
weight 179

Adam
04-10-2007, 05:25 PM
Dynamic Upper
speed bench 135x3x3x3 185x3 great speed all around
chins semi-sup BWx25!! L-chins BWx5 Pro BWx10,10dead hang between reps
skulls 90x6,6,6
rotators 3 sets
done
Felt great today. great workout too. Didnt run out of energy. Got 8.5 hours of SOLID sleep last night!
Had one of my exams for my engineer course, seems like it went good. I'll know next week.


april.11 10celcius dry road - 60mph/29mpg, 70mph/24mpg, 80mph/20mpg
1997 lincoln mark viii lsc
quote on rear bumper and front quater panel ~900$

Adam
04-12-2007, 12:10 PM
the hiit
7 min warmup
12 - 10sec 150+rpm L.12 - 20sec 80rpm L.0
got bored
2 min L.0 80rpm
3 - 15secs 150rpm L.12 - 30sec 80rpm L.0
5 min cooldown
done
Yesterday I made it to Edmonton for the day. As usual I sorta did everything on my todo list, but not really lol
Ex. Scheduale my engineering exam - Went to the office to do it but found out I did not meet requirements at this time
Still not working but I'm not to worried about that. I've got 5000$ in savings right now, that can keep me afloat without going hungry for quite some time.
The whole day in Edmonton the only thing that I bought was my passport picture! Usual I'll spend a few hundred just on randome unneccesary things.
I did enrole in another course though at college. Its correspondense, Gas Process Operations. Total was ~$700 books included.
Now I'm off to study. I've got another 2 books, 550 & 600pages to do to finish my engineering program.

Adam
04-12-2007, 11:15 PM
a few pics:
theres 2 of me, ones a mug shot from the cop shop lol
the ranger looking hot!
and the lincoln after i gave it a wash and wax

Adam
04-13-2007, 12:02 PM
Max Effort Lower Body
Deads 135x5 225x3 275x1 315x1 365x1 405x3
5 rounds - clean and jerk 135x3 then burpees BWx5 then hanging knees to elbows bwx5
Megaset sidebends with 45platex10,12,15
done
weight 180
Good workout. Deads went over well, first time at them in a while so I was happy with the 405 triple. Superset went well too with the cleans.
back to studying now though.

Adam
04-15-2007, 07:29 PM
Just wanna leave a copy of my notes here incase i delete it, that would suck

Adam
04-15-2007, 08:13 PM
for my own reference
Sunday, Thursday

Meal 1
2 Chicken Burgers 9 0 42 250
2 Tbsp Natty PB 16 4 10 200
Total
25 4 52 450

Meal 2 - pre workout
protein w/malto and water 2 45 22 288
total
2 45 25 300

During workout
protein w/malto and water 2 45 22 288
total
2 45 25 300

Meal 2.5 - Post workout
2 Scoops Maltodextrin 0 88 0 352
2 Protein/water 4 12 44 260
total
4 100 44 612

Meal 3
oatmeal 2 36 4 180
2 cups skim/protein 2 30 38 290
Total
4 66 42 470

Pre-cardio
2 Packs oatmeal 4 72 8 360
Total
4 72 8 360

Meal 4
Cup Oatmeal 6 60 12 345
Total
6 60 12 345

Meal 5
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
Total
14.5 8 48 355

Meal 6
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
Total
14.5 8 48 355

Cals are 3555


Monday, Wednesday, Friday

Meal 1
2 Chicken Burgers 9 0 42 250
2 Tbsp Natty PB 16 4 10 200
Total
25 4 52 450

Meal 2 - pre workout
protein w/malto and water 2 45 22 288
total
2 45 25 300

During workout
protein w/malto and water 2 45 22 288
total
2 45 25 300

Meal 2.5
2 Scoops Maltodextrin 0 88 0 352
2 Protein/water 4 12 44 260
total 4 100 44 612

Meal 3
oatmeal 2 36 4 180
2 cups skim/protein 2 30 38 290
4 66 42 470

Meal 4
Cup Oatmeal 6 60 12 345
Total
6 60 12 345

Meal 5
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
Total
14.5 8 48 355

Meal 6
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
Total
14.5 8 48 355


Cals are 3195



Tuesday, Saturday

Meal 1
2 Chicken Burgers 9 0 42 250
2 Tbsp Natty PB 16 4 10 200
Total
25 4 52 450

Meal 2 - pre workout
protein w/malto and water 2 45 22 288
total
2 45 25 300

Meal 2.5
2 Scoops Maltodextrin 0 88 0 352
2 Protein/water 4 12 44 260
total 4 100 44 612

Meal 3
oatmeal 2 36 4 180
2 cups skim/2 protein 4 36 58 412
6 72 62 570

Meal 4
Cup Oatmeal 6 60 12 345
Total
6 60 12 345

Meal 5
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
Total
14.5 8 48 355

Meal 6
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
Total
14.5 8 48 355


Cals are 3000

Adam
04-16-2007, 06:32 PM
Finally sorta starting up the rehab again, officially.
Have an appointment on wednesday to see these guys http://www.peaksporttherapy.ca/index.html
from there site they looked pretty good, so long as they have equipment at there facility for training im happy (for like agility drills)

Im still cruising through my studies, getting through a 100 pages a day in my text and taking detailed notes. as of now im through 380 pages of text, wrote 37 pages at over 10,000 words! All in 5 days!

Adam
04-17-2007, 10:38 AM
cardio - ticker test
warm up 5 mins
starting at level 0 I completed level 9 and failed 10, going 60 seconds at a minumum 80RPM. after completing say level 0 I moved to 1 and then 2 and so on.
after i missed 10 i spent 5 mins Level 0 at 80 rpm, then I hit off 10 and then 11, did Level 0 again for a minutes at 80rpm and then finished 12. Levels 10-11-12 I went well above 80rpm , L. 12 was mostly 100RPM.
done
weight 180

Adam
04-19-2007, 10:48 AM
workout!
Max Effort Lower Body
Deads 135x6 225x3 275x1 315x1 365x1 405x1 455x1,1 2.5xBW
planks 2 setsx~45secs each
superman(on all 4's then lift one arm straight out and alternate leg straight out) 3 setsx30secs
one leg stand on bosu ball like 6 setsx~15-30secs
single knee raise sitting on stability ball 2 sets, these are hard
BW lunge across gym, 2 sets per leg, about 17 strides a set
done
weight 181
deads went decent. I told myself I was doing 4.5PPS today so I did,twice. The first ones was slow cause I was loosing my grip(hands were sweaty today), so then I broke out the chalk and did another one.
All of the stability stuff is what we covered yesterday at physio, It was actually good to do(aka not a pain in the arse). It took about 45 mins to do all that stuff.
The weather here is messed, last week was nice, easter was 20C and sunny, today its snowing decent??
On the work note - THe longer I stay away from my old job the less I want to go back. Note because I dont like it, just once I go back i'll get back into the work routine(everyday all day) and I dont want that anymore. Its really hard for me to break routines once I get into them too. ughhhhh
I just want 36 hour days, that would make me happy. I could study, work alot, go to the gym like I want, and still have an hour to relax.

Cirino83
04-19-2007, 02:27 PM
Nice workout. Deads are looking ace.

Adam
04-20-2007, 12:05 PM
Thanks

Today was stability and cardio
superman 3 setsx30 secs each
stand on one foot flat ground 60 secs each foot
Bosu ball one leg locked 4 roundsx30secs, knee bent 3 rounds 30 secs
Stand on upside down Bosu - one set sorta, spent over 6 mins on it, varied stance from wide to narrow(~18"-3") and I practised going into a squat. Great exercise
Plank with feet on Upside Down Bosu one setx30 secs - kept swaying my body side to side to make it harder
Knee raises while sitting on stability ball 3 setsx30 secs each , Still hard bu tgetting better
cardio - bike
warmup 7 min
3-60sec sprints 110RPMxL.12 - followed but 120 secs 80RPM L.0
5 min cooldown
down
weight 180
another great workout, its so nice not being in a rush!
and the big news of the day...........I got laid off!
I went to work to see if they got my gym pass yet(corporate rate) they were like yup......and heres something else for ya, my ROE! So now i can go on unemployement for a bit and get some cash, like 430$ a week. Plus I can still work for like 100-200$ a week and keep that so i might get a P/T job somewheres really easy, i'll try to find somewheres that i can still get my studying done while working!
Only downside is that for now i lost my medical benefits, i just got a tooth pulled a few days ago so i was just in time!

Adam
04-21-2007, 10:43 AM
yo
great workout
Max Effort Upper Body
bench med grip barx10 95x9 135x6 185x3slow?? 225x12!!!!! Holy Crap!
skulls 70x8 80x8,8,8
One arm DB swings 45x15,8
chins forced one arm BWx3, reg. semisup BWx21 First 20 fast
then stability stuff....
superman 4 setsx30secs each, getting MUCH better
stability ball sit single leg raise 3 setsx10-15secs each, same, these are far better
pushups on bosu platform BWx15
plank with feet on Bosuball platform(upside down) 1 set about 35secs, I had my feet off balance(off center) so it made this way harder/better
stand on bosu platform - start with feet about 18" apart, brought them in to touching eachother! and did ATF squats with feet touching eachother!
I love newbie gains:D
stability ball figure 8's on wall with each arm, these target rhomboids....i think
weight 180
This workout was just great, bench not sure 185 was slow?? I had in my head to do 225x8.....half way thru the set i got optimistic and said 10, then I just said **** it and kept going! No spotter either.
chins weren't a PR but the first 20 were solid with zero body swing.
I wore my shoes while doing all of the stability today, I've noticed all of the picture s ive seen with people one bosu balls and stuff, they always have shoes on. anyways, in real life you always have shoes on anyways so this sort of makes sense, I'll probly swithc it up from timeto time though.
I'll probly be going in the gym again this afternoon, hitting up the treadmill for an easy walk, or jog then more stability.

Adam
04-21-2007, 03:38 PM
workout 2
started off with treadmill 30 mins total, mostly 3.5 with a 5.0 5 minute jog halfway through
tibia and calf stetching
Bosu one leg stand 3 setsx30 secs barely needed to grab any support at all! It was straight leg and bent knee
Bosu platform ~8 mins - started out with feet ~12" apart for a while, did forward and backwards and sideways roles, did 3 sets of 8 ATF squats, all to easy, then i put feet together and did all the same except only one set of 10 on ATF squats!
sit on stability ball single knee raise 3 setsx30 secs, These were unreal! usually Im lucky to get 10 secs straight, not this time!
Bosu platform pushups BWx15
done
Another great workout. Notes for me: running/walking - left leg does complete extension and drops ~1" to ground and thuds, right leg doesn't do complete extension and so doesn't go as far as the left leg and also doesn't have any noticeable drop. Upper body leans slightly to left. On left and right strides I carry my weight on the left side. also the cramp on my side during cardio that I thought was serratus seems to actually be the transverse abdominal muscles, I think thats the one but im going off of memory.

Adam
04-22-2007, 12:01 PM
stability stuff and cardio
superman 3 setsx30 secs getting to easy
superman with knee one Bosu ball 4 setsx5-40 secs Much harder/better
one leg stand on Bosu straight and bent leg 5 setsx30secs These were better yet again
stability ball sit knee raise 3 setsx20-30secs ,better still
Bosu platform (shoe less ) 5 min stand with varying width feet, lotsa squats concentrating on keeping the platform parrelel to the ground, did some offset squats too, with one foot near center and one out by side of platform

cardio
bike
10 mins L.4 - 100RPM
5 mins L.0 - 80RPM
10 mins L.2 - 95-100RPM
done

Good workout, took 90 mins! Longest one I had in a while. Started back on the ETS last night too. I'll probly be going in for another short workout later.

Adam
05-27-2007, 07:12 PM
well.....
I kept training twice a day for a few more weeks, results were amazing. Got a dexa scan done, came out to 8.6% bodyfat! that was at 5'7 3/4 and 81kg 178lbs. Shortly after the dexa scan I cause i horrible stomach/gut bug or virus or whatever! 8 days later with next to no eating and 2 trips to the Emergency room I was weighing 170lbs and looked fatter. I took another 2 weeks to get back into training and im almost in a routine again. Im doing my physiotherapy and other therapies full time now in Edmonton. Im spending most nights in Edmonton now, probly not working till my insurance claim is up in august. Im coming to realize a whole lot more about myself and my injuries from the accident. . I've got a lot more things to take care of and i'll be in Edmonton at a hotel for much of the next 2 months so don't expect any updates from me.

Adam
06-01-2007, 05:59 PM
Still wasnt in a gym this week, im still at physio but thats hardly a real workout.
Saw a neuropsychologist yesterday and today, had a good talk with him and he answered every question I have regarding my injury, that was impressive.
Next week i'll be in edmonton all week again. I'll see if I can find a local gym to the hotel Im staying.
Yeah, Im exhausted as usual and didnt get to really rest for.........probly over a month. Oh well, scheduale is booked solid till at least the start of august, then I'm thinking it'll be time for a mental breakdown haha
Anyways, I'm out.

Adam
06-08-2007, 10:14 PM
ok
Started back with sports therapy on thursday, today my glutes are so friggen soar, quads a bit too.
Im getting a referral from my physiotherapist now to get my home stability equipment(BOSU ball, balance board, pro fitter) so now I'll be able to keep on my balance work once my claims up.
I'm in contact now with a few tutors, will probly start monday on that.
Finished my neuropsychological, results in mid june.
2nd session with speech therapist yesterday.
Still have yet to find an Occupational Therapist, starting to piss me off.
And today I was in a gym! Lifting weights!!!!

I made up an outline of my therapy scheduale.........and its intense!
50+ hours a week

Some memory things I got so far are a voice recorder(with built-in camera), and a Dell X51V pda with GPS

Sidior
06-08-2007, 10:15 PM
Jesus dude, hope you work things out. Best of luck.

Adam
06-14-2007, 02:22 PM
Well, $15,000 doesn't last too long with therapy!
I just got a call from my case manager from insurance, my neuropysch ended up costing double what we thought, to the tune of $6,000!!!!!!
So where I just made the therapy scheduale, I didn't even get to do the first day. I've spent the last 3 full days(like 16+ hours a day haha) figuring out/calculating how I can continue therapy with minimal funds. In short, I can't.
But my physiotherapist told my case manager that I know what I'm doing and I know what I need to work on and how to do it for physio. So I got the referral to go buy my own balance and stability equipment. I went to FitterFirst www.fitter1.com and was at there showroom yesterday. I bought: 2 Bosu balls
1 stability ball 65cm Duraball
1 air pump
1 ProFitter
3 DVD's on balance and conditioning
2 books on same
2 medicine balls, 3 & 5 KG
1 13" inflatable balance pad
1 16" wooble board
1 pair 11" weeble boards
1 pair 11" rotational discs
1 power web(finger strengthing)
Total $1575.00!

So now I have the supplies to open my own physio center!
Still on the tentative to buy list are a set of rings and a bicycle.

What I might be doing now for the month of July (depending on funds) is getting an apt in Edmonton for just the month so that I can continue with tutoring. Physio, speech therapy, Occupational therapy, counciling are just to damn expensive to continue with.

Yesterday was one of my utterly exhausting days. Woke up 6.00AM, spent till noon thinking/organizing/packing/calling contacts then I drive to Calgary. In Calgary meet up with my case manager and go to the Fitter showroom to get everything(after being lost in Calgary for 2 hours in rushhour!), then I'm driving back to Edmonton to pay my speech therapist, get there and pay then Im straight on the road again for 3 more hours. Get home at 1:30AM.
Yesterdays tally:
Driving 11-12 hours
Distance 1,000km's
Meal's - whatever food was in the trunk LOL, mainly oatmeal bars
Freetime - 0 seconds
Caffeine 400mg morning dose then 200mg noon then a supermegahuge energy drink at 8:00PM

Adam
06-16-2007, 07:15 PM
I'm back at the gym everyday so far(3 days is pretty good;)) and Im liking it. So far of the equipment I bought Im using only the 16" balance board at the gym, the BOSU at home and the weeble and rotaational boards at home, oh, and I just started using the sit disc thing, its fun.
I had to make a list of everything for my bro so I'll paste it here too

"http://ca.fitter1.com/duraball.html
http://ca.fitter1.com/quik-air-pump-medium.html
http://ca.fitter1.com/wobble-board-16.html
http://ca.fitter1.com/weeble-board.html
http://ca.fitter1.com/eco-rotational-discs.html
http://ca.fitter1.com/medicine-balls.html?mtcPromotion=cat-strength%3Emedicine 3kg & 5kg
http://ca.fitter1.com/fitter-active-sitting-disk-13.html
http://ca.fitter1.com/pro-fitter.html $600!
http://ca.fitter1.com/twists-bosu-football-sport-conditioning.html
http://ca.fitter1.com/twists-sport-balance-dvd.html
http://ca.fitter1.com/twists-agility-quickness-reaction-skills-dvd.html
http://ca.fitter1.com/power-web-combo-red-blue.html
and 2 of these http://ca.fitter1.com/bosu-balance-ball.html

Totalled over $1500.00!!!
Cost to me........zero:)"

Only thing I forgot to add was the 2 little books.


As far as my life goes ATM I'm not sure whats going on lol
I 'MAY' be going to school, I'll find out start of July. I "may" be moving to Edmonton or Calgary. I 'may' be staying here in Fox Creek for another while. I 'may' take the plunge semi soon and go to Fort McMurray.
Lots of deciding to do, most of it is based on wether or not I take formal education. If I do go to school the next question is what will I take, I'm leaning the Engineering route because I have strong interest in that but I could end up going with something else, Buisness? Kinesiology?
These past 3 months have been overall the most stressful time I've ever had. I brought on almost all the stress myself mind you, I'm a compulsive overthinker LOL
Well, if I didn't think all that time I wouldn't have $1500+ of stability equipment in my living room........or $200 of cereal in my apartment that was paid for NOT by me LOL
And I've been in my studies the past few weeks as planned, I get to go Monday and scheduale another Exam now.
Anyways, all this typing made me hungry.

Adam
06-18-2007, 10:36 PM
just some notes for me:
do more bare foot stability work. Strengthen the muscle in your feet while improving coordination/balance
do much more unilateral training, make it at the start of workout while your fresh, finish the workout with some usual big lifts.
get back into outdoor agility training/cardio. Check crossfit for some idea's on drill's that also work muscular system/cardio/balance.
also get back into two workouts a day, everything improved dong them.

Adam
06-20-2007, 09:10 PM
I love caffiene

Reason: I got up at 8:30am, started studying and reading my engineering book(not easy stuff), got an exam friday, Only had two breaks so far, 90mins for the gym and groceries and a 20 minute nap! so far I'm at 10.5 hours studying today and still going! Had my typical morning speed stack(40mg ephedrine and 400mg caffeine) then 2 hours after that I had 200mg more caffeine and another 24mg ephedrine.
I'll have to do this again tomorrow cause I still have a good bit of material to go over.
Hope I can sleep tonighht

workout
unilateral DB press 40lbs x 4 sets of 10
switching side bosuball pushups 3 sets ~8 reps
CuRlZ DB concentration(To hit the peak!) 40x8,8
random balance stuff in the apt. on my equipment.
weight 175 lbs

And I'm almost out of Ephedrine! I thought this day would never come haha
Last time I bought 'some' I got 4000-5000 tabs(already had over 1000 tabs in stock). That was back in 2004 though. I 'only' have like 300 tabs left so I have 30 days to find a good source.

Adam
06-25-2007, 10:40 AM
Busy weekend......in one aspect.
Over saturday and sunday I made it to the gym twice, went tanning, grocery store, and read a 620 page Engineering book! Did 200 pages on Saturday and 400+ yesterday, I was up till 2a.m. reading last night haha
That is the last section off my Power Engineering course! Right now I'm just awaiting my mark from my last exam(last friday) then once I get that I can start on the 41 little chapter quizes, then do mmy exam for this book, then my exam on this book and last book combined, then my Section A provincial Exam, THEN I'll be set;)

I took pics of my DEXA from 2 months ago, didnt come out to clear but its sorta ledgible.

I have my fat and bone density stuff there

Adam
06-25-2007, 03:35 PM
rant!
cheap ****ing pop
never had this problem before but now my whole case of pop is ****ed
each can i open explodes! this is totally stupid
the only way I can open a can is if it is not refridgerated
Stupid 'Western Classics' pop

DoUgL@S
06-25-2007, 03:53 PM
I am glad to hear that your life seems to be normalizing. Good luck.

Adam
06-25-2007, 11:05 PM
Everything is slowly levelling out, finally.

As far as training goes I might be trying something sorta new.......more like putting a few of my principal's together.
What Im thinking is that I might make sure NOT TO lift heavy for the next while. I'm going to just focus on the conditioning work and balance, stability and agility.
Reason for this is twofold:
1. Less time lifting big gives more time(and recovery) for my conditioning balance stuff
2. Right now I am sort of 'detrained' in my own words. So if I were to go back to powerlifting right now my muscle/strength imbalances would come back full force. Since I am going to lay off the heavy weights for a while though I can spend that time strengthing my weak side. Might seem simple.....but its not for me. I have to strengthing the muscles but primarily get my nervous system working correctly on the WHOLE right side of my body. I even have to target area's like my right rhomboid not holding my scapula in place when it should.

Part B of all of this crap is I can't jump in deep right away, I want to put all my research into this now but I gotta prioritise:(
So until I can put all the time I want to researching into my musclular/neuromuscular imbalances I will just focus on conditioning(general) and balance work(general).

It sucks because I really, really want to start lifting heavy again but I know that will just kill my progress on the other front.
And I don't do wimpy conditioning stuff so I'll at least maintain my current LBM.
todays weight 176 lbs

Adam
06-28-2007, 04:00 PM
I've been good getting to the gym everyday. I do my balance stuff(mainly balance board work), some ab work like knees to elbows and planks, and 20 mins of cardio everytime. The cardio is nothing stupid hard like usual, just keeping ~80RPM........with the occasional high speed sprint to keep me sane.
As far as diet goes its 'pretty good' overall. I gave up spending money at the grocery store other than eggs and milk, all my eatibles are stuff already in the apt. , mainly sidekicks, K.D., protein powder, and cereal....lots of cereal! haha


For me:
just keeping track of my exam mark's
A1 73%
A2 64%
A final 79%
B1 82%
B2 79%

Adam
06-29-2007, 03:56 PM
Gym
stability work on Bosu
Superman on ground 1 leg+opposite arm up, for time then alternating reps for a set of 20
clean and press with 55lbs for 25 reps
horizontal rows on cable station 40lbsx100reps

5 mins treadmill 3.0mph
22 mins bike 80RPM

done
weight 175lbs

And the big news last night......part of my right cheak moved when I smiled! Been nearly 4 years since I had muscle movement there, I couldn't even get the muscle to work with electric stimulation(probly just couldn't find the right nerve with the pads). Doesn't seem like a big milestone to you guys but to me its a sign that I am still improving.

Adam
07-01-2007, 01:17 AM
One year ago today two guy's at my work were killed:(
Time seems to have gone so quick since then, I can still remember the explosion like it was yesterday.







But on a better note I spotted a good ephedrine sale today. How good you might ask..........good enough for me to get 5,000 Tabs LOL

Adam
07-03-2007, 12:28 PM
Gym!
cardio
bike 11 mins at 100+ RPM on level 5
some external rotations rotator on pulley
2 sets of 10 knee to elbows(last set I did feet to hands!)
done

As per usually I got more things on the go.....
july 5 - neuropsych meeting and physio final assesment
july 6 - Power Engineering Exam
July 13 - Final Power Engineering Exam!!!
July 14 - Fly Home!!!!!!!!!!!!!
July 22 - Fly back to Alberta, my mother fly's out on this day to visit me for a week
July 25 - Recieve mark from Power Engineering and submit it with application to Alberta Boilers Association
July 29 - Mother leaves, now I start studying again for the Provincial Exam
August 13 - Write Provincial Exam
August 14 - Start Studying on my Gas Process Operations course
November 15 - Get drunk!

Tomorrow I'll get the mail.......hopefully my 5,000 tabs are in:evil:

Adam
07-07-2007, 05:17 AM
Yesterday gym
Did about 25 minutes on the balance board and bosu
did a set of 20 lunges each leg
bike ~15 minutes pretty hard, HR was 180+ after my 'little' 8 minute speed burst
done............way way to friggen hot......well, I had a double dose of thermo's in me:D
weight 175

Adam
07-07-2007, 02:26 PM
bike for 20 mins, highlight was a 120 second go at level 9 keeping 110RPM
hanging knees to elbows, 2 sets of 10
that was pretty much it today. Just wasn't in the right mindset

Adam
07-08-2007, 01:18 PM
Gym
balance board work
planks
superman alternating one arm one leg
hanging knees to elbows, then hanging feet to hands 2 sets
bike 20 mins L.0 80 RPM
done
weight 174
Gettin leaner, mainly see it in the quads. Calves are getting to be pretty veiny too.

Adam
07-10-2007, 12:37 PM
gym
balance board work ~10 minutes
planks 2 sets
alternating superman 20 reps
hanging knees to elbows 10reps
hanging feet to hand 2 sets 10
clean and press 55lbsx25reps
hang clean 55lbsx25 reps
bike 20 mins, one burst of 80secs at 110RPM L.9
weight 175lbs

Adam
07-10-2007, 05:39 PM
wow
just did some moping the floor..........looks like I'll have to mop it again cause for whatever reason I can't stop sweating! Its really bad, dripping sweat off my face heavy, going into my eyes. This is 100% ****ed LOL
Found a new alternative to cardio I guess haha

I mean, this is stupid how much I'm sweating. Way more then when I do HIIT hoped up on ephedrine lol

Adam
07-11-2007, 06:09 PM
Yeah, that was really weird yesterday!

Today at the gym was stupid hot. it was 27C outside and warmer in the gym!
But, me being a stubborn SOB I fought thru:p
balance board work 5 mins
planks 4 sets 30-60 secs
lunges 20 per leg and picked up 8lbs weight at bottom of rep
hanging feet to hands BWx10,10,10
Attempted rhomboid work with pulley, 20lbs 5 setsx20reps
And by this point the heat musta got to me....why you ask...
I jump on the bike and do 20 mins with lotsa sprints.

weight pre-sweat-alot 176lbs

Adam
07-14-2007, 01:56 PM
gym
didn't feel like getting the sneakers from the car so i couldnt do cardio today
5 sets 10 Hanging feet to hands
3 sets of hanging oblique sidebend sorta things
3 sets of planks ~30 secs
4 sets of one leg bosu ball stand, on round side
2 sets of BW squats on upsidedown bosu 10 reps
done
weight 176
Heat today was stupid. I dont even have any thermo's in my system.......or caffeine! Whats the world coming to?
my crosscountry voyage starts soon. leave at 5pm and arrive 2 pm tomorro!

Adam
07-19-2007, 09:01 AM
cardio
bike 20 mins - pretty good intensity
done
Im at a different gym, no fan for me to use so I nearly died on the bike! humidity is so high here compared to alberta so I sweat crazily.
Good news - Called insurance and they freed up another $1,000.00+ for my claim! I've got 2 weeks to spend it, should be no problem.

Adam
07-19-2007, 09:47 PM
ugh
gym
bike 15 mins
blah
done
day 6 with no energy at all, and day 6 with no ephedrine and little caffeine. I'll probly start back on the goodies tomorrow, this lazyness ****ing blows.
Been pretty grumpy to the last few days, which really sucks cause I'm leaving saturday and all of my time here was either grumpy and/or tired.

Franco
07-20-2007, 05:41 AM
Cheer up mate:)

Adam
07-30-2007, 10:57 PM
went on a 6 day - 2,300km drive through the Alberta Rockie Mountains and Drumhellar - Canadian Badlands. Had an awesome time! Ended up taking around 700 pictures! My mother came to Alberta to visit me here so I wanted to show her the great sights here. Car worked flawlessly for the whole trip. I saw tons of wildlife from elk, deer, geese, big horned sheep, prarie dogs, and more deer! Drove the 'Kicking Horse Pass' accross the alberta BC border, UNBELIEVEABLE view! Saw the Hoodoo's in the badlands. Went on a short helicopter tour of the badlands, took the gondola up a mountain in Lake Louise, and just had a good time. We were driving/touring/sightseeing for usually 14-16 hours a day, I slept like a rock at night.

Just got back today and checked the mail. Got my Power Engineering results, 77% mark for the course so I was pleased, and I got my written assesment for my neuropsychological, good report overall.

I have a tentative date set in my head now for when I'll move to edmonton, be there for sept. 1st. I still have lots to finalise before I make a concrete date but right now I just need a goal in place to keep me ontrack.

Gym wise I didnt set for in one this week. Did a good bit of hiking though so that helped a bit in keeping the tub off. Im looking flat and soft right now, probly notice a big difference in two weeks.


for me
As far as time deadlines theres not many
July 31 - mail transcript to ABSA, call Cormac to get referrals(in wallet)
Aug 1 - start studying for Part A Exam, also purchase all neccessary insurance items.
Aug 2 - Deadline for Insurance claim, call christy to get current balance and utilize all available funds
Aug 3 - 4 year anniversary:(
Aug 13 - ABSA Part A Exam in Edmonton
Aug 30 - Maybe move from Fox Creek?!?!?!

Adam
07-31-2007, 12:41 AM
Heres a shot of me near the top of the mountain in Lake Louise.
I just skimmed all the pics I took(all 670!) and all I can say is that I'm glad I got a pricey camera, all the pictures are fantastic! Maybe I'm just a good photographer;)

Oh, I'll attach the good scans of my DEXA too. There crystal clear unlike my other pictures of it.

Scary to believe that in May I was 8.6% BF% and now I'm what you see in the pic. Thats my life though
<<<<<<<<<<--------- YoYo Man

Adam
08-02-2007, 04:52 PM
Got to the gym yesterday
Did lots of balance work, planks side/front, superman, bosu work, hanging feet to hands
12 minutes on bike, with 2 all out sprints at level 12, lasted good on both.
done
weight 176

todays workout so far
Had 1280$ to spend on rehab supplies, had to be done TODAY.
Mission accomplished:cool:

It wasn't easy by any means, The list of stuff I wanted came to around 2800, had to make comprimises. In the end though, Im happy.

Might go to the gym in a bit. Energy is low right now though so its iffy.

Adam
08-03-2007, 01:04 PM
Didnt make it to the gym yesterdat
Got there today though
Lots of Bosu work
balance board work, 1 and 2 feet at a time
4 sets of bench with the barx20 Keeping form perfect
set of 35 good ams with bar
4 sets of 8 hanging feet to hands
done
Great mood so far today, don't know why, its starting to scare me haha
Finally got a date for my Power Engineering Provincial Exam, Sept 10. I wanted Aug 13 but they said I was too late with my application.

As far as stuff on the mind right now, Only have one major thing. Stay where I am and get a job here for a while or just move to Edmonton at end of month. Im leaning towards the latter as of now.

And I have all of my good pictures from my trip up now, you can see them at http://www.kodakgallery.com/I.jsp?c%3deb9jo4c.7pi1qndk%26x%3d0%26y%3dnn8oeg
I think that will work

Adam
08-06-2007, 10:02 AM
workout yesterday
Bosu single leg balance work
Balance board work single and both leg
4 sets of 10 squats with the bar
set of 12 bench with the bar
hanging feet to hands 2 sets of 8
cardio 12 minutes, 60 sec sprints at over 100RPM @ L.6,8,10
fried and done

Really want to start lifting weights soon. Also hope to start my 2 workouts a day soon too.

DoUgL@S
08-06-2007, 10:09 AM
Glad to see you are smiling. That was a nice view.

Yo-yoing is a part of life. I car accident and 2 years of laziness later I am way worse off than you (body composition wise). :D

Adam
08-08-2007, 12:15 PM
Yeah, the whole trip was fantastic! Unreal sights everywhere!
My YoYo of a life is nothing typical, I can gaurantee you that. I won't be discussing on the open forum though.

today
workout
bosu work single leg, probly 8 sets of 15-30 secs bent leg balance
side lateral lunge things onto bosu 1 set of 20
reg lunges 1 set of 15 with 2 4lbs weights
Bosu 'catch' with 2Kg medicine ball, about 2 minutes, pretty fun bouncing the ball
bench barx15 95lbsx8,8!!! first time doing weighted bench in probly over 2 months!
pushups BWx15 Perfect form, no comprimises made on that, same with bench
hanging feet to hands 4 sets of 8, getting to be easy(er)
sit on stability ball single leg raises 3 sets of 30 secs
bike 20 mins at L.0 x 80RPM with a 'sprint' at L.5 110RPM for 3 mins
done
weight 176

On Employment, so far I sent my resume to Syncrude in Fort Mcmurray, 3 plants here in fox, one place so far in Edmonton.

Adam
08-09-2007, 02:18 PM
workout
bosu one leg work ~5 mins
front lunge and side lunge 1 leg on Bosu 15 reps each (front lunge - right leg on Bosu - extremely unstable)
hanging feet to hands 3 sets of 8
hanging oblique swings 1 set of 10ish
bench barx8,8 95x8,12
hanging shrug things 1 set
cardio - bike - 15 mins - 1 sprint Level 9 110+RPM 107 seconds
done
Got one call so far today for a job, from a recruiting agency though. Still looking for work in Edmonton or Fort McMurray (the other job was in Strathmore)

Note for me: Right side - Medial Delt has limited ROM, after 90 degree raise the clavicle raises.

Adam
08-11-2007, 10:50 AM
35 min workout
balance board work 10 mins, single and db leg
hanging abs, feet to hands 3 sets of 8
deads double overhand 3 sets of 12x135
clean and jerk 4 singles at 135
done
I was going to do cardio today but the gym had country music blarin, I couldn't take it!
I tried not doing the clean and jerk, reason being that Im trying to stay off heavy weights still, but the urge to do em overtook me haha
Deads felt great though, stead really tight off the bottom like i Used to and it made the weight feel like an empty bar.

As of now employment wise, on monday afternoon/tuesday I should have a much better iddea on whether or not I'm moving this month. Theres only 2 jobs Im aiming for in this hole and if I dont get them I should be out by the end of the month. Still unsure where I'll be moving, either fort mcmurray or edmonton. On wednesday I have an interview for a job in edmonton b u t its nothing great. Tomorrow I start packing my stuff in the apartment to get ready for a move anyway.

Adam
08-13-2007, 12:36 PM
yesterday I took a lazy day, I needed it.

today
workout
balance board work 8 mins
2 sets of 8 hanging feet to hands
3 sets of windshield wipers ~10 reps a set
set up pushups on upside down bosu 12reps
good ams with 12lbs bar 50reps
cardio 15 mins easy, but one sprint 120 secs Level 8 ~120+RPM, after sprint the ticker was going in excess of 180BPM! I was impressed.
weight post cardio 176

I need a job bad! Im driving myself ****in nuts right now. With no TV and no extra money for anything I'll I can do is go to the gym and read on teh net. Right now I pretty much have the next 10 years of my life planned out for every possible scenerio, my brains going to implode soon!

I need some new pills.............BIG pills.

Adam
08-14-2007, 11:00 AM
OK, my car's ******ed
before the battery would go dead if i didn't drive for more than 2 days......This time i didn't drive it in 14 days and I need to use it tomorro, so I figure I would go charge the battery now. Try To start it, it STARTS! WTF?

anyway
workout
balance board work 15 mins\
Bosu work 5 mins
hanging oblique things 3 sets
hanging feet to hands 3 sets of 8
planks, front and both sides 1 set each
pushups BWx10, on Bosu platform BWx20
done??
weight 177

getting heavier, doesn't seem to be fat or muscle, so must be both in proportion.
The Ranger..........LOL I'll say first;)
popped the hood open after i was using it today, steam haha
leaking: Oil from crankcase, coolant from everywhere! Tranny fluid is burnt(guess thats why the tranny doesn't really work now LOL)
But its still my Ranger:cool:
haha

probably going to do a trip tomorro, a 2 or 3 nighter, to edmonton for interview for job then to fortmac to see whats available for me. I'll probly just slleep in the car to save cash. I'll jsut bring blankets cause it gets pretty cold at night.
Yup, I'm a cheap hick:p
well, a poor cheap hick

Adam
08-19-2007, 09:57 AM
didn't lift in the past few days
went to edmonton as planned, had the job interview and it was a total flop. Job description didn't match what they wanted at all.
anyways, then i went to fort mcmurray
slept in the car the first 2 nights and it wasn't to bad! mind you when its 3 a.m. and only 3 degrees out it feels pretty fricken cold! I should join the trailer park boys lol
I had some time to kill so I went to staples with a resume, asked for a job and the manager came over and wanted to interview me in an hour. So I came back an hour later, had the interview and they were excited that I wanted to work there, that was cool. I told them it might only be temporary but they were fine with that. And I'll be in computer sales so that will be fun.
Soooooo, Now I have an official back up job in FortMcMurray so I'm moving!
I've got till the end of the month so get a moving van and secure accomadations but everything is falling into place now.

Countdown - 12 days!!!!!

Adam
08-20-2007, 10:25 AM
yesterday
gym
weight 178
bosu work 10+ mins
some one leg balance on floor with eyes closed, 2 sets
hanging feet to hands 2 sets of 8, holding medicine ball 2kg between feet 1 set 8
'power cleans' with 2kg med ball 50,50reps
side to side turns with 2kg ball, to work on rotation flexability, 50,50reps
front lunges onto bosu 15,15,15
cardio
bike 15 mins with one holy crap sprint, sprint was 100+ RPM at Levels 0,3,6,9,12! doing each level for 60 secs.
that 5 minute sprint had me sweating for about 45 mins haha
done

Officially started packing my stuff into boxes. I hate packing.
Im cancelling the moving van idea, Im just going to load everything into the Lincoln and make 2 trips if need be. Hopefully I can do it in one cause a round trip is 14 hours!
I can just mail some of the stuff to myself if I have to(like clothes and non breakables)

Countdown - 11 days!!!!!!

Adam
08-20-2007, 06:31 PM
gym
some bosu work, front lunges, 1 leg balance, ~10mins of dynamic step onto bosu single leg
2 sets of hanging abs, feet to hands 8 reps each
20 pushups
planks and side planks
medicine ball work dynamic, 'power cleans' and side to side rotations 50 reps a set, 2kg ball
easy 12 mins on bike at 80RPM
weight 176
done
Im doing my stability work shoeless now, trying to build up the tiny foot muscles. Pretty good workout. FIrst 15 mins I was bouncing off the walls with energy. Thats what happens when I combine good sleep with good pills haha
Spent 3.5 hours today making my cover letter look good, now its awesome, looks like I know what im doing;)
Im pretty ****in beat right now. I think I'll go play Quake 3 to calm the nerves.

Adam
08-21-2007, 12:27 PM
gym - short one
bosu work 10 mins
bench 95x15,15
rows BB 95x20,20
done
weight 176
felt like crap today. So i just left early.

I had to just turn down a job in Fox creek that I wanted, sucked in one sense that I wanted the job, but I'm set on moving from this place now. This town is ruining me so I'm going to be turning down whatever comes in now, from here.
Looks like I have an apt. in Fort McMurray allready. 1 bedroom in basement, $1,000.00 month, utilities included;)

Adam
08-21-2007, 03:52 PM
**** yeah! Just got a call from Syncrude in Fort McMurray, Interview on Friday!!!!

Adam
08-22-2007, 12:35 PM
workout
balance board work 5 mins
lunges to bosu front bwx15,10 side bwx15,10
one leg balance eyes closed on floor, couple sets, I suck at this
bike 15 mins - 10 mins at L.2 100-110 RPM HR when done 78%MHR - 5 mins at L.0 70-80 RPM HR when done 60%MHR
done
weight 176

hmmmm, what news do I have today....... Got a good reference from my boss for resume, might have someone to take over my apt, got another call today for a job here in Fox that I got to turn down, think thats it for this morning

Adam
08-23-2007, 12:32 PM
workout
work on bosu 15 mins, did step ups/balance/played catch with 2kg medicine ball
3 sets of 8 on hanging feet to hands
1 set of hanging oblique bend things
front and side planks 1 set each ~25secs each
pushups BWx15
db shoulder press 15lbsx15ish
bike 15 mins taking it easy, 80-90RPM L.0-3
done
weight 175

DoUgL@S
08-23-2007, 02:21 PM
Just checking in. Your routine looks interesting. CF?

Adam
08-24-2007, 12:19 PM
Not specifically.
Right now Im just trying to maintain conditioning, strength somewhat, BF% level, and improve proprioception in the right side of my body.

I should call my journal 'Muttside' now! haha
Little bit of everything.

workout today
balance work on bosu platform ~10 mins
planks front and both sides, ~40secs each
3 sets of hanging feet to hands
bench with barx30reps
static hold side laterals with 15lbs ~30 secs?
2 sets of double overhand deads 135x10
couple clean with 135, powered it up good, my dip is still extremely pathetic!
done
weight 176

job interview in 40 minutes! On the phone interview though, I hate the phone. Maybe I'll tell them I deadlifted over 500lbs, that should get me hired no problem:p

Adam
08-24-2007, 01:52 PM
Just had my interview, went well. 35 mins on the phone.
Forgot one question for them, the most important....
What compensation!
Ah well, I'll figure it out.....somehow?

Adam
08-25-2007, 12:06 PM
Ba Dunk Ka Dunk

workout'
bosu one leg balance
bosu step ups
hanging feet to hands 3 sets 8
pushups 20
pushup stance serratus lifts one set
front and side planks one set each
chins BWx6
done??
Went into this workout feeling good for energy, half way thru I just got a bit lazy, maybe it would help if I took rest periods, I just superset everything into one set now. Didn't do cardio today, looked at the bike and said **** it.
Can't wait to move! I'll have a TV!!! didn't get to watch one of them since I got a tooth pulled at the dentist haha
I'm still confident that this move will be good for me.
Yesterday the recruiter emailed me with a background check package, looking good for that job right now at least!

Adam
08-26-2007, 02:46 PM
gym
bosu platform balance work 2 mins *ouch
bosu step ups 2 mins
some side laterals and shoulder press with 15lbs'ers
cardio bike 20mins - 11mins at L.0 80RPM - 4 mins at L.3 100RPM - 5 mins at L.0 80RPM
done
weight 176
*ouch - well, Adam's tip of the day - don't balance on the bosu platform with cold damp shoes! Feet slipped out from under me and landed flat on my back. Luckily I had the mirror in front of me so I got to watch excitedly what I was about to land on:(
That sorta thru off the workout.............ah well, I tried to make an excuse for a lame workout:p Another day where I just couldn't get 'into it'.

http://ocw.mit.edu/index.html
and physicsforum.com

Adam
08-27-2007, 10:29 PM
gym
messed around on bosu 5 minutes
6 chins
did some ultra light 'mobility' work on cable station
20 mins bike low intensity
done
weight 176

I wanted to do a workout.........this morning. Things changed.
Decided to go make $500 bucks instead this A.M. Posted ads up all though town advertising my apartment for sale. This way someone takes over my lease and I dont have to fork out extra cash cause I didn't give a month notice. After putting up my ads I wasn't even home 45 mins and I already had like 7 calls, 3 people came to look and all said they would take my apt.!
So tomorro I'll give them a call and the first one with $525.00 cash wins my apartment(damage deposit money transferable)
And tomorro I gotta get rid of the Ranger:( I'll call the local demolitoin derby guy first and see if he wants it, otherwise i'll have to shell out $100 to take it to the dump.
The apartment is looking so baron now! And 'somehow' I gotta fit the rest of my **** in the Lincoln tomorro! Im going to try to take some pics cause its ****in unreal how much stuff is in there!

Adam
08-28-2007, 11:22 AM
just a quickee today
gym
agility with 2kg med ball 5 mins
ultra light cable station 5 mins
balance 5 mins
done
weight 175

busy again today, trying to have EVERYTHING done for tonight as far as apartment and ranger. Anything that cant fit in the car i'll just ship up on the bus
gotta go!

Adam
08-28-2007, 01:32 PM
sweet, just got a call from Suncor!
Interview tomorrow!

Apt 'should' be sold in the next 10 mins, goin to landlords
now just gotta get rid of the Ranger

Adam
08-28-2007, 02:52 PM
**** yeah!
Just got another phone call for an interview!
Thursday IN Fort McMurray for CNRL Horizon Site!

AND.....got the apartment checked off my list of **** to do! $525.00 in my wallet;)
So between right now and tomorro I HAVE to get rid of the ranger!
Then Alious!

Adam
09-04-2007, 09:01 PM
OK, had the interview with CNRL ^^^^^^^^^^^ and it went awesome, benefits and benefits and 10,000 more benefits!
Excuse the language but its un****inbelievable!!!!!!!!!!
Well over $100,000.00 in benefits alone over 5 years, on top of a superior wage, and everything I could ask for!
I had the interview on thursday but im still totally 100% blown away but what was offered. Like ****!!! Yeah, its that good;)
I need a tranquilizer or something, Im jumping off the walls!
Thursday I get to talk about the details with the recruiter. Im trying not to get my hopes up to much but.........WOW! at everything!.

Adam
09-05-2007, 04:45 PM
**** yeah!!!!!!!!!!!!!

just got a letter in the mail.......job offer in writing! $2400.00 every 2 weeks with $26,000.00 lump sum to relocate!
**** i feel good :D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D
and tomorro i should get the news on the better job!
Please don't wake me up from this dream LOL!!

Adam
09-07-2007, 11:38 AM
A day in the life of a guy that doesn't workout

haha, the thought of working out trickled thru my head today, then passed:p
I made some phone calls today: Syncrude - told them I need another week to decide if there offer for $62K a year and $31K lump sum is good enough, whenever I think about that I think I must be ****in nuts to turn that down
also called CNRL today, told them that I'm about to be scouped up and need some answers quick, they said that they want to pay me $65K a year +$5K and $15K lump sum AND $90K to buy a condo. They said they'll have the papers ready for me to sign next week.

So, this long dream continues and I hope that I don't wake up any time soon;)

Meanwhile I've been studying a stupid amount, have my exam in Edmonton on Monday so I booked a hotel room for sunday night. Once tuesday rolls around i'll have a lot off my mind, for a minute, then I have to read my 2 - 300 page tax books and have to read up on RRSP's. I've had some big plans for my money for about a year and once the income starts rolling from these jobs I can put my plan in action.
Plan is still to get drunk........on Nov.15th.......my birthday:D

Sidior
09-07-2007, 12:03 PM
Life seems to be turning around for you. Glad to hear it bro.

Adam
09-08-2007, 11:39 AM
Thans Sidior!

Things are finally trying to stabilize and I love it. Added plus is that there stabilizing on the up side:D
I still have no intention of working out for at least a few more days. After I write my Exam on Monday I can at least stop worrying about the studying aspect. And a new gym is being built in this city that I am going to join, supposed to be completed at the end of the month. Like a 30+ million dollar complex! And I watched 4 DVD's from Eric Cressey's 'builing and efficient athlete'. So far its great, extremely informative yet it is in a easy to learn format. Its pricey ~$200.00 for the 8 disc's but already IMO it was worth the price. After spending many thousands at physiotherapist I can say that I have learned more from this already, and more useful information. I have yet to watch 'magnificent mobility' but I think that the video that Anthony really liked, so it shoould be good.

Im still pumped about the new job that I might get! Great benefits and salary, and best of all is the shift rotation. 7 days on, 7 days off!!!!!
A vacation every week!

Adam
09-18-2007, 04:57 PM
Update!

Workouts
I've been in the gym every day, 5 days straight.
Gym has a Concept2. Very cool. and balance boards and bosu's and medicines. lots of goodies. Today I did a 1,000 meter row in 3:51 at 27 SPM. Went for a speed run next trying for a good 500 meter. I was holding a 1:40 time until 140meters left then the foot holder blew apart, that round was ****ed.

and the GOOD news!!
Got my offer of employment letter! Great wage, better benefits, stock options, FREE temporary accomadasions until my CONDO is built!

Guess I was getting fat there for a while, 184lbs. Now Im in the gym every day so gimme 60 days and I'll get my abs back. Im stim free now too:( Drug test is a condition of employment, Oh well.

Adam
09-21-2007, 03:00 PM
on the workout above I also did a ticker test. lasted 5 mins at 180bpm on the bike. Nearly died haha

worked out today
started off with 300 meter row, nice and slow
then 500 meter 1:39.3 - 34SPM
then a 500 meter cool down after a little rest 2:21.5 at 25SPM
bench 95x6,6,6 135x6,6,6
db rows 20x15 50x10,12,15
done

Not having a computer sucks. Probly by one in a week.
yesterday i had a piss test. Should be clean. Find out monday or so.

Adam
09-24-2007, 02:21 PM
workout 2 days ago
rower concept2 2000 meter 8:00.0 Flat! That was cool cause it was totally unexpected, didn't look down once I hit the half way mark.

yesterday i hit up the bike for 10 mins then like 10 sets of 6-8 squats with the bar, getting form back.
messed around with some other stuff

today
rower concept2 2000 meter 8:07.7 - Did not concentrate on a quick/fast time. So I was pleased witht eh result.
bike warm up then:
5:46 L.15 - stupid fast
60 secs cool down
2 min L.15 - stupid fast
few mins easier
30 secs at L.20(max) - Wow, thats hard
done
weight 186 at start of session, 184 at end! thats with drinking 500ml of water!!

Im a rowing hoe now haha
As long as my piss comes back clean I get a start date for my job!

DoUgL@S
09-25-2007, 02:01 AM
Congrats on the job Adam!

Adam
09-27-2007, 03:10 PM
workouts
2days ago rower
1:41.2 30spm - 500 meter

yesterday rower L.10
7:59.9 26spm - 2,000 meter
6 mins L.15bike and 30secL.20
20min overall
weight 185lbs

today thursday
rower
1:41.2 31SPM
level 10 again

K, this is getting freaky, I didn't look at the timer at all today or yesterday or day before. 2 days I had EXACTLY 1:41.2 - 500 meter, and my first 2,000 meter was 8:00.0 flat, my second one, unaware of my time, was 0.1 seconds faster. My paces were 100% identicle!
I workout oout more those days but i forget what I did, dont really care either because...............
I got my start date for work!! Oct.9th. My piss came back clean, I have a condo ready for ME tomorro that is FREE 100%!!!!!!!! 2 bedroom 2 bath and all utils. cable internet
**** yeah!!!!!!!!!!!!

I got pics of the condo and its all executive, clean, new leather furniture and nice everything. and a dishwasher!!!!!!
I still feel like Im living a dream! Everything is going right in life right now, and I love it!

Adam
09-28-2007, 03:04 PM
quick rightup
rower
2,000 meter L.10 7:44.2 - 1:56.1 sec/500 meter breakdown
10 mins on bike, did a 5 minute L.15 burst
weight 185

Adam
09-29-2007, 09:39 PM
Im in the condo now, its unreal! My bedrroom is huge with ensuite and awesome balcony/view and free everything! Im just a big smile right now haha

Last night I went to a BBQ/banquette for one of the big companies out here. Had a blast! and awesome food, gigantic steak, salmon, lots of great free food. Only got 4 hoours sleep so I didn
t lift today. Moved most of my stuff to the new place though so that was like half a workout;)

Adam
10-02-2007, 11:55 AM
workout
rower L.10 2,000 meter - 1:58.8/500 meter - 7:55.3 min/s - 24 SPM
couple sets of squats with bar working on form, getting really good
balance board stuff 4 mins
weight 184

Have all my stuff moved in the new place now, now I get the fun job of unpacking all the ****:(
I went and bought a new computer............I hate Vista! The specs looked decent on the machine AMD 3800 512megs 160GB - but with vista running its acting like a 400mhz running XP! Im either going to bring it back and get a good one or jujst upgrade ram.
I am totally loving the new place! So much room, so many closets and cupboards, its just awesome!

Adam
10-03-2007, 01:51 PM
workout
rower L.10 4,000 meter - 16:03.8 min/s - 2:00.5 500 meter breakdown
did a few sets of hanging abs and balance board
done
Wow! Today was supposed to be an easy slow row day, I got great sleep last night and I was feeling good today so I was going to do a long slow row, it was long all right but I really impressed myself with the time. I only looked down twice and both times didnt see the time, just looked with 900 meters left and again at 130 meters left. My form is improving rowing too.
Im going to be getting rid of my tires soon on the car so I decided to get rid of the remaining tread:D Got to put the cars 290 horsepower to use;)

Adam
10-04-2007, 07:38 PM
short workout
row L.10 300 meter warm up
500 meter 1:38.3 min/s 34 SPM
10 mins hard on bike
4 triples on bench 135, felt tight
3 sets of 6 on chins pronated
done

Row impressed me today, not so much cause it was a slight PR but I wasn't winded at the end. Last PR row I started hyperventalating......was pretty funny. This time though my breathing went back to normal in like 5 mins or less.
Side note - The George Foreman grill is great! 7 mins and my chicken breast is awesome to eat.

Adam
10-05-2007, 11:37 AM
workout
row L.10 2,000 meter 7:45.0
row 1,000 meter cooldown 4:15.0
bike 15 mins, with 1 - 5 min sprint
done
weight pre workout 183

the 2,000 meter was supposed to be just powerful strokes, aiming for 20 SPM. after 500 meters or so I was exhausted(went to hard) so I just went easy mixed with more hard bursts to finish the 2,000. Still got a good time considering I wasn't aiming for it. I finished the 2,000 at 23 SPM.
And I got a bunch of those free shirts from Vector cereal, 6. And they rock! They're the dry shirts and I put them to the test. I wore them for the last 2 weeks and they are the best shirts Ive ever lifted in, max airflow

Adam
10-06-2007, 12:43 PM
workout
row L.10 5,000 meter 20:29.5 min/s 2:03.0/500 breakdown - 26 SPM
3 sets of 6 squats with 95lbs
done
weight 182

the 5,000 was suprisingly easy. I must be 'in shape' now or something haha
8 mins thru and I wasn't even really sweating. Didn't breath heavy till well past the half way mark. I took peaks at the display every 30 secs or so and I was a steady 2 min pace the whole time.

Adam
10-07-2007, 10:32 AM
workout
row L.10 500 meter 1:39.1 PR
bike 20 mins, 5 min and 10 sec sprint at L.15, 30 sec L.20
weight 183

Row would been a second or so quicker but on the second or third pull I noticed that the resistance wasn't on the right setting. So I changed it quick and kept driving it all the way to 500. Didn't even break a sweat doing this, and my breathing didn't go too stupid. My shoulder (right) is doing some minor popping things. I know why, from all the rowing as of late, so Im not worried. Especially as from tuesday to monday I won't be in the gym cause I'll be at work all day.
Checked out a gym closer to me, more hot ones there but the gym I was going to is better. So I'll probly stick to where I was going.

Adam
10-08-2007, 08:28 AM
workout
row L.10 - 500 meter - 1:36.7 PR - 35 SPM
bench 95x8
gag........gag........gag....gone
Got something stupid in my throat rowing, felt like a piece of insulation/dust. My guess is that I loosend up the dust caught in the fan on the rower, then inhaled it. It happend yesterday to but I could finish my workout, today was horrible gagging. Its a half hour later now and Im still gagging.
Row was great though! No **** up's, just went smooth. I still see another 3 seconds knocked off my time in the near future.

Adam
10-09-2007, 09:07 PM
Wow
Just had my first day of work, easy does not even begin to describe it.
Here's what I had to do in my 12 hour shift:
Get Picture I.D.
Fill out medical sheet (one page)
Get fitted for coverall's
Eat
That is all!
LOL!!!

They just paid me over $360.00 for that! Apparantly its going to be easy like that till January!!!! On thursday I do computer training.............then I have access ALL day to the internet for personal use!.
I was just a big ****ing smile all day haha
anyways, bed time

Adam
10-14-2007, 08:03 PM
6 day's thru work and getting better every day!
Tomorros my last shift then week off work.
Im doing 12 hours shifts but gone for 16 hours a day right now, 4 hours on bus. I got 26 minutes to bed and gotta eat so i'll update this thru the week.

Adam
10-16-2007, 10:08 AM
workout
row L.10 2,000 meter 7:45.8 min/s 1:56.5/500 breakdown - 27 SPM
bench barx12,8 95x3,3,3 135x3,3,3
bb row 45x12 65x8 100x12,8,8,8
curls 45x8 - Near failure LOL
done
weight 187! Fatass haha
The row impressed me today since I did no physical work at all for the past 7 days. First 600 meters on the row I had the form down but I wasn't doing explosive pulls, I was holding 32spm, then I started pulling harder. I didn't get anything in my throat today so that was good. I got a year pass to the gym, $648.00 which is ****ing pathetic, and its the Ymca so thats the cheapest place around.
Today I get to do a bunch of ****, gotta go see what condo's are available, see if I can get to a mortgage person to get some info (my work has a 'specialist for mortgages' but I don't agree with her thinking, aka she thinks 35 and 40 year mortgages are a great thing). I might go pimpin myself today to get a parttime job. I booked my flight home for xmas yesterday..........over $2100.00 ****in dollars! and that was the cheapest flight available! I get 4 days of vacation to use so im taking that on my week off, so im off dec.21st to dec.30th.
One thing that I found out that made me very, very happy is statuatory holidays are TRIPLE TIME WAGE if I work them! So nov.11th Im going to make over $1,000.00 for the one day of work! **** yeah!!!

Adam
10-17-2007, 11:56 AM
workout
row L.10 500 meter
attempt #1 Holding 1:34 project time and 1:33ish instant time, at 310 meters my timing on form went then next thing I know Im sitting on the rail that the seat moves on. Everything was going perfect, and I wasn't even huffing and puffin to hard.
attempt #2 Holding 1:36 project time and instant time, with 80 meters left I ran outta gas 100%! Had to stop, catch my breath, and then attempt to finsih. Still got 1:42.2 time for the 500 meter at 35 SPM.
I was very pleased with both performances, the first round kicked ass and the second round was very good considering the fact that I had about a 3 minutes rest from round 1.
Bike - 20 mins - Varying speeds, mostly fast/hard
balance board 5 mins work
done
weight 186

I've got a new thing on the mind, mortgages. I'm looking at a condo right now, $434,000.00 GST included. 2 bedroom + den. Im going to rent out the extra room and den and that will cover alot of my mortgage payments. Now Im just learing all the types and benefits/drawbacks of each type of mortgage, open/closed/convertible, fixed rate/variable, cash back, and all the other bull**** involved.

Adam
10-18-2007, 09:36 AM
workout
row L.10 1,000 meter 3:36.0 min/s 1:48.0/500 breakdown - 32 SPM
done
weight 186
I was trying to do this with a low SPM, as usual, I tired myself out before I finished. With 380 meters left I had my first look at the screen, then looked again at 190 meters adn I was outta gas. I struggled to finish, at 380 meters left I had 1:40 time going. I ended up getting **** in my throat again too, so I had to end the workout as soon as I finished my row. Whenever Im breathing heavy on the rower I get stuff in my throat so for the rest of the week Im going to try doing sub maximal rowing.

Opening my mail yesterday and I got a suprise, the ****ing tax man want $572.00 from me from LAST YEARS tax return! So now I have to go to my tax filler and battle that out. On the plus side I found a cheap flight home yesterday so I cancelled my $1100 flight and booked this ****er, saved $500.00.

Adam
10-19-2007, 11:39 AM
workout
deads 135x3,3,3 185x3,3,3
balance board 5 mins
side planks and front planks, 2 sets each
superman's 2 sets of 10ish at 10 sec reps
knee raises 2 sets of 10 ish
bike - 20 mins -
6 min sprint at L.15 at 75-80 RPM at finish 174BPM Heart Rate
26 second sprint L.20 (max) at 100+ RPM
done
pretty good workout, I switched things up today hitting weights first. Had a great sleep last night too which helped the energy levels. Just checked my bank account!! Company deposited over $13K!!!!!!!!!! I may treat myself to a meal today.....maybe. First things first thought, time to pay off ALL credit card debt!
Oh and my tax issue, the tax man is 'trying' to charge my $572.00 for something that doesn't exist. Well, I don't let that **** fly so I called Canada Revenue yesterday, and Employment Insurance, and went to my tax filler peeps, after nearly 4 hours on the phone its nearly resolved. ****ing bull**** I say! I can see why people usually just don't argue with the government, lot of crap to go through.

Adam
10-20-2007, 12:35 PM
workout
db bench 40x8,10,12,15 45x8,10,12
db rows 35x20 55x12,10,8,6
set of hammer curls 20x8
row L.10 - 500 meter - 1:38.4 - 35 SPM
decent row, about half way thru my butt was inching off the seat so I had to be careful not to pull to hard.
done
weight prelift 186

Got some dextrous today so Im going to start taking that in the Morning with my shake instead of having breakfast, that was I can get to the gym sooner after I eat/drink. I was going to bike at the gym today but it was way to stuffy there, I had the starting feeling of passing out so I just called it quits after the row.

On money talk, checked my credit score yesterday with equifax and my FICO was 735. That was with a large utilization rate on my credit cards, like 85% and 60%. I since paid off ALL debt on cards so Im excited to see how that affects my score.

Adam
10-21-2007, 10:21 AM
workout
squats barx8,8 95x8,8,8 135x6,6,6,6
balance board 5 mins
hanging knee raise 15,20
bike 20 mins - with 1 6minute sprint L.15 holding 75-85 RPM and 4 minutes of hiit at the end of the 20mins
weight 186

Yesterday I decided I would start going to the sun bed again, makes me feel good when Im not in the sun much. Today I went to the nearest tanning beds here, holy **** it was expensive! I got the 'cheap' bed and it was $7.50 for 10 mins, and the bed was an ultra low power old bed, the good beds cost twice as much!
Guess I'll have to look around the city for cheaper ones.
and I saw someone with the same car as me today! His is a 1998 but thats only the second other one I've seen since I got mine. My car rocks;)

Adam
10-22-2007, 10:56 AM
workout
row L.10 2,500 meter 9.44.3 min/s 1:56.9/500 breakdown - 24 SPM
bike - 20 mins - 5 min warmup , 10 min sprint, 5 min cooldown - sprint L.15 70-80 RPM HR at finish 173BPM
done
I was feeling soar all over before this workout so lifting was out, did a full cardio session instead. Row went great, didn't get 'too' winded. Bike really impressed me! 10 miinutes hard, I sweat so much my dryfit shift got drenched! haha
Went grocery shopping too, boneless skinless chicken breast $8 a Kilo! I couldn't pass that;) Got myself ~5kilo's.....should last the week

Adam
10-30-2007, 09:55 AM
workout
row L.10 1,000 meter 3:33.8 min/s 1:46.9/500 breakdown - 29 SPM
bike 15 mins - L.15 5min sprint
done
weight 188 FATASS!!!

Adam
10-31-2007, 10:18 AM
workout
bench barx20 95x8,8 135x3,3,3,3,3,3 155x3,3 185x1,1,3
db rows 55x15,15,15
squats barx10
row L.10 1,000 meter 3:40.7 min/s 1:50.8/500 breakdown - 24 SPM
bike 15 mins - 1 sprint L.15 5 minutes 70-85 RPM
done
weight - super fatass 190lbs
Today after I go dropping off resumes Im going to semi plan a diet plan. It'll be lots of chicken.

Adam
11-01-2007, 10:24 AM
workout
squats barx8,8 95,6,6,6 135x3,3,3 155x3,3,3,3
deads 135x3,3,3 185x1,3,3,3
knee raise BWx15,15
row L.10 - 500 meter - 1:41.1 - 30 SPM
bike 20 mins - 5 min sprint L.15, 30 sec L.20
done
still fatass, 188lbs.

Hatred
11-01-2007, 11:09 AM
Heh," Dustsucker"....

I'm coming into this late in the game but that's a rather interesting regimen.

Adam
11-02-2007, 10:36 AM
workout
bike 5 min warmup
row L.10 5,000 meter 20:00.5 min/s 2:00.0/500 breakdown - 25 SPM
bike 20 mins - 1 5min sprint L.15 75-85RPM and 30 sec L.20 sprint - HR at end of 5 min sprint 178 BPM
done
weight 187
**** yeah! Slept great last night (9hours) and it paid off. The row was steady pass the whole way, every time I looked at the LCD it was around a 2 min pace and 24ish SPM. It really impressed me that I held it the whole way!
Bike was really good too. It wasn't any kind of PR but it was directly after the row. Energy today was just great.
Got paid yesterday too, more than I figured so that is ALWAYS a good thing;)
Went grocery shopping to, got like 8 pounds of chicken breast for the week. I think I'll just guesstimate my cals for now. Biggest change that I gotta make is to stop eating the cookies at work! They're so good, and free, so its really hard to ignore them. But, I'm turning into a fatass so i gotta change the diet (aka cookies) :(

Adam
11-03-2007, 10:23 AM
workout
bb rows barx8,8 95x8,8 135x6,6,6,6,6,6,6,6
hanging knee's to elbows BWx6,6,6,6
row L.10 - 500 meter - 1:50.2 - 25 SPM - This was crap, felt gassed out
DB rows 35x20 55x15,20,15
bike 15 mins - with 1 5min sprint holding 85RPM for the first 3.5 mins, then dropped to 75RPM, and put at L.20 for last 10secs, HR at end of 5min 187BPM! 90 secs later going easy HR 140BPM! My heart kicks ass haha
done
weight 186
Great workout, minus the row. Went to popeye's yesterday, got great deals, and the guy workin there knew me, from my hometown gym! five thousand kilometers away haha , thats the second guy I've seen in this town from my hometown gym. wierd

Adam
11-04-2007, 11:50 AM
workout
bench barx20 95x8,8,8 135x3,3,3,3 155x3,3,3,3,15
skulls barx20 40lbsx10,10,10,10,10
row L.10 - 500 meter - 1:46.1 - 29 SPM - Felt pretty easy
bike 15 mins - 1 5min sprint L.15
done
weight 188

Adam
11-05-2007, 10:03 AM
workout
squats barx8,8,8 95x3,3,3 135x3,3,3 155x1,8,8,8
deads 135x1,1,3,3,3 185,1,3,3,3 225x1,1,3 275x3
hanging knee raises BWx10,15,15
good am's barx20
row L.10 1,000 meter 3:46.0 min/s 1:53.0/500 breakdown - 26 SPM
bike 10 mins easy
done
Good workout, squats felt right and deads felt pretty good. Bike got ****ed cause just as I was about to start my sprint, the batteries died on my mp3 player and simontaneously (sp wtf?) my water bottle fell, pissed me off enough to call it quits in a few mins.
weight 188

Adam
11-13-2007, 07:26 PM
workout
bb rows barx12,12 95x8,8 135x8,8,8,8,8
bench barx20 95x3,3,6 135x1,3,3,3 155x1,2,3,3,3
Fire alarm starts ringing.........done for this one.
weight 186
Deits improving through the workweek. Chicken breast for breakfast and nighttime snack, chicken sandwhiches for the day. Don't feel like a bloated fatass this week.
Looks like I'll be going to Germany for work in March! 6 weeks there!
Went in to the bank for mortgage info too, stuffs coming together now. Still have to find a job this week that will gimme some good cash for the off days.

Note for me: find out about having your own buisness and combinging with mortgage, see if its the full 33% and if it is does the buisness need to have those current assets.

Adam
11-14-2007, 10:44 AM
workout
squats barx12,8 95x3,3,3 135x3,3,3 185x3,3,3 205x1,3
deads 135x3 185x3,3,3 225x3,3,3 275x1
side bends with 45plate Megaset 12,6,6
hanging knees to elbows 6,6,6,6,6,6
row L.10 500 meter - 1:44.4 32SPM
bike 15 mins - one sprint 3 mins long at L.15, feeling gassed out
done
weight 189?????? Hmmmm???
Getting cold out, -8C this morning.

Adam
11-16-2007, 10:59 AM
workout
row L.10 1,000 meter 3:40.6 min/s 1:50.3/500 breakdown - 32 SPM
bike 20 mins - with 6 rounds of HIIT 30sec L.18 then 30sec L.2, and a 3 min sprint L.15
done
weight 189.5??!?!?
Cant figure out why Im so heavy? I don't seem to be getting fatter so maybe Im just holding more glycogen in the muscles cause I actually lift now? I dunno?
went to edmonton yesterday to get the passport, be 2 weeks and I'll have it!
STill not back on eph. yet. Waiting till I get the second job cause most jobs here ya need to pass a drug test. Damn crackheads are making me stay off of my E. haha

Adam
11-17-2007, 07:28 PM
quick workout
bb rows 135x12,10,8,6,4,2,8
db rows 55x15
done
Only had 10 mins to lift, started my new job today at Staples. I'd stay working there if they paid me more, only $14/hour now, Im a computer sales dude. Easy as hell and I enjoy it. But the money blows so I'm still on the job hunt. Big drawback to this job is that its not commisioned, In 8 hours today I sold around $7000 bucks of stuff.

Adam
11-18-2007, 08:03 PM
workout
bench barx12,12 95x3,3,3 135x3,3,3 155x1,3,3 175x1,3,10 185x1,3
skulls barx20 40x12 60x8,8,8
done
weight 186 - Thats a better weight!
Bench is going great the last few sessions, form is very tight and weight is feeling light(as it should;)) Im going to hold 185 on bench for a while cause at 175 my right arm gets outta groove a bit, up till that weight its good though.
Work was great again at Staples. Same as yesterday, I was a selling machine! haha Have to have a talk with the manager tomorro about wage, if he can keep me happy there (16$ish) he'll probly be able to keep me employed there, we'll see;)

Adam
11-19-2007, 08:22 PM
workout
squats barx12,12 95x3,3,3 135x3,3,3 155x3,3,3 175x3,3,3,10 185x3,3,3,3
some balance board work and ab planks
done
weight 186
squats felt great today. Form was really tight.
Had another good day at work today, even staid 15 mins extra for FREE to complete a sale;)

Adam
11-24-2007, 05:01 PM
at my new office now, loving every minute of it!
Paid (alot) to surf the net, can't beat it;)


In the a.m. before this job im doing pushups and squats so far, once I get ready quicker I can add some balance stuff. Right now time is very very limited, still on 16-17 hours days.
For my 7 days 'off' I schedualled myself in every day at the job at staples, 8 hours a day. I'll see h ow long I can keep this up for before burning out. Pro bly get to christmas.
any ways though, youtube is calling my name, gtg
haha

Adam
11-27-2007, 09:21 PM
workout
bench barx15,15 95x3,3,3 135x3,3,3 155x3,3,3 185x1,1,1
db rows 55x8,8 70x12,12
balance board 5 mins
row L.10 1,000 meter 3:46.6 min/s 1:52.3/500 breakdown - 29 SPM
done
weight 186
In a rush again, crazy cold out here now, -27 yesterday and I went for a 2 hour walk at work in the outdoors, gotta love Nomex Winterwear;)
Ummm, thought about quiting at work tonight(staples), I was really tired all day so tomorrow I'll take a fresh(hopefully) look at this job.
Went grocery shopping tonight, have a new record! $258.00 for just me:D Now I should be good for a few months

Adam
11-28-2007, 09:11 PM
workout
squats barx8,8 95x3,3,3 135x3,3,3 185x1,1,8
deads 135x3,3,3 185x3,3,3 225x3,3,3 275x1,3,3 315x1,1,1
side bends megaset with 45plate 12x4sets
knee raisees
done
weight 184
tired, tired, tired. Thank god it was after my workout though and at work;)

Adam
11-29-2007, 08:24 AM
cardio
bike - 10 mins..............done??
well, while I was biking the pedal came right off of the bike! the bearing thing snapped off, it was steel so I guess the stresses added up. I was on my sprint so that didn't help Im sure;) I had the little brace things over my feet too so the pedal was attached to my foot.....but not the bike haha
wieght 184lbs

Adam
11-30-2007, 09:26 PM
uggghh, almost sorta a workout
bb rows barx12,12 95x6,6 135x3,3,3 155x3,3,3,8,8,10
done
wegith 186
Didn't even feel like getting up this morning, tired as hell, groggy, bags under my eyes. Supposed to be cardio today but I cancelled that while I was on the way to the gym, might go to the gym tomorrow, might not. Christmas party tomorrow night for job #2, might go, really feel like getting smashed and cheapish drinks.
Got over $6K now in the savings account, still on the house hunt.

Adam
12-01-2007, 09:24 AM
workout
bench barx12,12 95x3,3,5 135x3,3,3 155x3 185x1,12 135x20
done
good quick session, bench is feeling better everyday, tighter form and more power
weight 183.5lbs

Adam
12-11-2007, 10:00 PM
didnt get a chance to workout today. busy as ****
went in for official mortgage pre-approval today, I was ****ing happy by the end to say the least!
Met up with pizza and beer at end of night to celebrate, very very good
back to work for 3 more days of work, 12 hours shifts,,,,,,,at double time!. **** yeah!

Adam
12-15-2007, 12:43 PM
workout
be3nch barx95x135xa bunch 155x3,3,3 185x12,3 135x3,3,3,3,3,3
skulls one set 70lbs
side laterals one set 25 lbs
bb rows couple sets 100ish
done
weight 180lbs, and looking leaner.
Lots going on in life as usual, If I have time ill update later

Adam
12-15-2007, 05:12 PM
Well, to start my mortgage preapproval went great. I can get enough for a nice home that can also be used as an rental property. Mortgage payment free here I come!
Staples.......haha. Yesterday I still hadn't gotten paid and I started nov.17th, well, that ****ing pissed me off, and there were some other issues there pissing me off so I called the manager. The head one wasn't in so I just left a message with one of the area managers saying I'l probly be quiting. Went in today, low and behold they had a cheque there for me but **** it, I told the boss that I probly wont be coming back, Ill know after x-mas.
Im looking at a few properties right now, all in the same area so I might go for a showing tonight with the realtors.

Adam
12-16-2007, 03:29 PM
workout
squats lots of warmups sets, 135x3,3,3 155x3,3,3 185x1,15,8
deads 135x3,3 185x3,3,3 225x3,3
leg raises 3 sets
hanging knees to elbows 4 sets of 8
done
weight 180lbs

Adam
12-17-2007, 10:13 AM
workout
rows 135x10,10,10,10,10
hang cleans 135x4
bench 95x6,6,6,41 - shoulda did 50
done
weight 183

Adam
01-04-2008, 09:21 AM
hmmmm
workout.....about a week ago??
dead 135x8 225x3 275x3 315x3 365x2 405x1 435x1
abs
done??

weight 185ish

worked out a fwe days ago
bench up to 135x3,3,3,3,3,3
tri's
cardio 20 mins
weight 188 and bloated hard! damn sugar and salt

Adam
01-04-2008, 07:32 PM
sorta got the day off work today, had to do some runnin around town that was work related
but on the good news, I spoke with a mortgage specialist/broker. and lets just say Im friggin happy! 2 months ago i was good for a $330K mortgage from TD bank, today with my loop hole planning and other tricks (all legal;) ) Im good for $650K!!!!! Holy crap I say!

Adam
01-08-2008, 02:36 PM
workout
bench warm up then, 135x3,3,3 155x3,3 185x3,3,3,3,3 135x25,15,10
db rows 60x10,12,12,12,12,15
plate raise to the front one set of 7
row 5 mins, no speed as LCD aint working
done
weight 185
Im feeling the desire to reallly workout again, its great. Tomorro i go for some squats or deads and cardio

Adam
01-09-2008, 12:28 PM
workout
squats 135x8,8,8
deads 135x5 185x3,3 225x3,3 275x3,1 315x1,6
hang cleans 135x5
hanging abs knee/elbow BWx8,10,12,8,6
side bends with 45plate megaset 8,8,8
done
weight 184

nothing much to note. my projector kicks ass for $400. lcd for computer kicks ass 22" for $199. Im heading to BC for a week in 2 weeks time.
Still checking out houses, heading to the bank in an hour.

Adam
01-10-2008, 06:11 PM
workout
squats a few sets with tyhe bar, keepin good form\
hanging knees to elbows BWx6 sets of 8
5 sets of front and side planks
3 sets of lunges
balance board 5 mins
bike 15 mins
done
decent workout, purpose of it was just a metabolism booster.
went to the bank and took out a $15.5K loan, then dropped onto RRSP;s.
then went and bought 20 lbs of protein. Yeah, boring day.

Adam
01-11-2008, 11:26 PM
workout
bench 135x3,3,3 155x3 185x1,3,3,3,10 135x10
skulls 4 sets 8ishx70ish
side laterals 2 sets
db rows 3 sets of 8 with 75
external rotations 2 sets with 10lbs
cardio bike 15 mins
done
weight 183

Adam
01-13-2008, 02:31 PM
workout
squats 135x3,3,3 155x3 185x3,3,3 225x1,1,10
powercleans 135x1,1,1
deads 135x5 225x3,3,3 275x1,1 315x1 365x1
leg raises 5 sets of 12
knees to elbows 6 sets of 8
planks front/side/side 2 sets each
cardio bike 15 mins
done
weight 184

yesterday I did an at home workout thing. BW squats 50,100,50 and 'powercleans' with medicine balls like 50 for a few sets. Took me around 20 mins nonstop,
oh, and my stupid of the day haha
before I did my powercleans I grabbed a weighted foam bar....like an 8lbs'er. SO im watching my pressin form in the mirror and forget that the foam bar is fat.............CRACK....right on the jaw! On the way up I went full speed and uppercutted myself!

Adam
01-14-2008, 11:28 AM
workout
bench 135x3,3,3 185x3,3,3 205x1,3,8 135x20
pushdowns 2 sets of 10 with stack
side raises 2 sets of 10 with 20lbs
bb rows 135x8,6,6
cardio rower 5 mins
done
weight 184lbs
bench felt great today, very tight form. Im thinkin of buying a concept 2 from manufacturer, only $1000 and I can use it on my work days. Just have to do some more number crunching first with the house stuff.

Adam
02-02-2008, 12:13 AM
didn't workout for a while
been busy, last off week I went to BC, vancouver area. Was awesome!
When I was in edmonton though I picked up ~500 lbs of olympic plates and a 5' oly straight bar. I couldn't transport a full length one in my car so the 5 footer will have to do for now.
Tomorrows mission is to take those 500lbs of weight from my trunk in the car. Problem. Its minus 35C for the last 2 weeks here so I'll need some serious gloves, which means my grip will be hindered. ah well, **** it
plans are still to get pretty serious with the weights and conditionin again.......very soon. I just have to plan a good routine/schedual with work . my diet is still semi perfect on my work days.
meals:
1 chicken breast and oatmeal and shake
2 chichekn and rice
3 chichken and rice and shake
4 chcihken and rice
5 chicken and branflakes and shake

Plain diet???
Hell yeah! LOL

Adam
02-02-2008, 01:32 PM
workout
bench 135 3 sets of 20, very very tight form and felt like a feather
skulls 60x12,12,12
side lats 25x8
bb rows 135x6,6,6,6,6,6
set of curls
done
weight 187
Goood quick workout, didn't lift in a while so i took it pretty easy
unloaded the weights and bar from my car to my apt, probly lift on 2 days time

Adam
02-05-2008, 05:02 PM
workout
dips BWx15,12 Very easy and explosive
cable rows 4 sets heavy
side bends 3 sets of 60x12
done
weight 186
yesterday..........I guess I screwed up my caff and eph doses. I was bouncing off the ****in walls from 6 to 9, then what I thought was a crash..........but turned into a 24 hour flu???? It was totally ****ed
today I can still feels its presents so I went reall easy and quick in the gym.
yeah, still tired so Im going to eat alot of excess cals to help fight this flu thing.

Adam
02-06-2008, 10:25 AM
workout
squats 135x6,6,6 155x6,6,3 185x3,3,3,6
balance board 5 mins
done
wegith 187lbs
Still got a bit of sickness so I was going real easy
back to tanning now too

Adam
02-08-2008, 07:12 PM
well, I put some money down on the house today, put down $9K.....have another $24K to put down in 2 months then excavation begins on the house. Purchase price on this sucker was $630K..........yeah, stuff aint cheap in Fort McMurray!
really nice house though, 1300 sq/ft bi-level, 3 bed up and 3 or 4 down, big attachted garage on rear, tons of ceramic floor, and accross from a big pond.
Im feeling pretty relieved now that its officially documented.
yeah, didn't workout today or yesterday, yesterday was a schedualed day off and today I got busy with paperwork, tomorro I'll be in the gym though.

Adam
02-10-2008, 01:12 AM
workout
bench up to 185x16 135x30,10
skulls 60x12,10,8
db rows 60x15 80x6,6
done
weight 186
quick goo d session. Im not 100% over this sickness yet.......Ill say 95%, I drew my own design for my house. I like it alot, looks really luxury like.

Adam
02-11-2008, 06:31 PM
workout
deads up to 365x3 or 5?? I forget
knees to elbows 1 set
megaset sidebends with plate 10 reps 2 sets
done
weight 184

Next off week 'should' be a more relaxed pace.....I certainly hope so.

Adam
02-20-2008, 12:46 PM
all week Ive bee4n doing a few sets of compounds in the morning before work, moreless as a metabolism booster

workout
bench 135x5 155x3,5 185x3,18! 205x1,10! 135x30 sprint, pretty easy
skulls 60x12,12,12
side lats 2 sets
bb rows 135x12,10,8
done
weeight 188
oh yeah, 15 mins on the bike too

works been real good as of late, had OT yesterday for a shift and tomorro, money money money:D
I've been feeling great lately too, now that I got the housing semi settled its a lot off my mind.

Adam
02-22-2008, 10:55 AM
workout
deads 135x5 185x3 225x3 275x3 315x3 365x1,1 ****, hand got ripped apart bad on this one
knee raises 2 sets
planks 3 sets 30-60ish seconds
megaset side bends with plate 12,10,8
bike 15 mins
done
weight 187
damn it, i was going to do 4 plates today for a single or two, the first rep at 365 I tore part of my hand up but I said **** it, the second rep 'felt' nice, walked away and looked at my hand and ewwwwww, stuff hanging in a few spots.......so I lost use of my hand. I couldn't do much else cause of the lack O'grip factor so I just did what I could
I should be hitting the gym again tomorro.......not sure what I'll do.....either upperbody or mid section and cardio.
Im on a mission now too, get back the abs! I even found some creatine so I guess I'll start on that again.......if i remember to take it.
might be doin a trip to LA in 2 weeks, gotta check my schedual and a few other things first.

Adam
02-23-2008, 11:21 AM
workout
squats 135x3,3,3 185x3,3,3 205x3 225x3,10 135x20
balance board 10 mins
knees to elbows hanging BWx10,10,8
bike 20 mins @ pretty decent intensity, my conditioning is coming back so I can ramp up the intensity now
done
weight 186
good workout, had to be careful on squats cause of my hand, yesterday I tore 3 chunks off! haha So gripping the bar was very precise today
squats felt great though
I cancelled the LA trip, moneys not secure enough for me to blow 2 G's, ah well.
Kick ass weather outside! Like minus 1, (32 farenheit) and sunny!
Ordered from AtLarge last night, and Im impressed, 22 minutes after ordering my order was shipped! Go Chris;) got 6 tubs of nitrean and a tub of Results

Adam
02-23-2008, 05:42 PM
Found some pics on the comp from when I was at my leanest!
These were 2 weeks before I did my DEXA scan and was shown at 8.6%.
I still don''t have a '6 pack', I don't get alot of seperation.
Some of the pics are a bit blurry, but whatever.

Adam
02-23-2008, 05:43 PM
last pic

Adam
02-24-2008, 12:51 PM
workout
bench 135xfew 185x3,3,3 225x1,9! 135x34!
skulls 70x8,8,8
db rows 60x8,8,8
done
weight 188
bench was really good today, I wasn't going to go heavy or near failor........but that didnt last long haha
tried to do cardio......but got pissed off at the bike when I couldnt get the foot clip on, said **** it after that

Adam
02-25-2008, 12:36 PM
workout
good am's 135x20,20,25,25
wide grip overhand deads 135x20,25
hanging knees to elbows BWx8,8,7
cardio 15 mins on bike, first 10 intense
done
weight 187
I feel like Im back in the groove now as far as getting good workouts. I wanted to go heavy today but I still had the hand banadaged up, so on deads I just gripped with fingers....minimal palm contact.
already got everything done on my todo list today! 9 hours of me time now

Adam
03-04-2008, 12:13 PM
workout
bench 135x5 185x3,3,3 225x3,1 245x1,1 225x5 135x20ish
chins BWx8,7,6,5,4,3,2,1
doen
weight 189

Adam
03-05-2008, 12:40 PM
workout
deads 135x3,3 185x3,3 225x1 275x1,1 315x1 365x1 405x3
sldl 225x20ish
good ams 135x20ish
squats 135x18
knees to elbows BWx12,8
side bends 50ishx8,8,8 Megaset
bike 30 mins, 20 mins of HR 165 - 105 RPM - L.9 - Felt really good
done
weight 191!!!!!! My god, over the 190 mark........cause of the creatine I figure, hholding some water.
Chickens on sale!!!!!!!!! so I got like $250.00 to last the next 14 days:) Whats the saying?? A Kilo a day keeps the doctor away ?? ;)

Adam
03-06-2008, 12:08 PM
workout
bench 135x3,3 185x1,3 225x8 singles 135x43!!!!!!!!!!!!!! PR!!
skulls 70x8,8,8
bb rows 95x20,20,12,10
cardio 25 mins on bike, thru about 8 intervals in there too
done
weight 190
Great workout! Bench was feeling pretty good today, last single at 225 was ****ed hard! haha . My decent was to quick and I actually lost groove......Happend maybe 3 times EVER. I never misgroove, but I held it at the bottom for a second and pushed to lockout.
135 went 35 quick then I was like WOW! Im already 35 and still cooking. I got to 42 quick and the last one was tough. **** yeah!

Adam
03-10-2008, 08:53 PM
meals:
1 chicken breast and oatmeal and shake
2 chichekn and rice
3 chichken and rice and shake
4 chcihken and rice
5 chicken and branflakes and shake

Plain diet???
Hell yeah! LOL


this was from feb.2nd........still doing the exact same thing LOL! Getting great results thus far from it!
and right now im eating 2 pounds of chicken a day! and the rice is one pack of sidekicks rice

workout
cardio bike
30 mins intense - first 18 I didn't even break a sweat! holding L,5 105RPM 130 BPM, last 12 mins was made of sprints.
done
weight 191

Adam
03-13-2008, 06:08 PM
workout
row L.10 300 meter warm up
1,500 meter - 1:59.0 min/s - 500 meter 24 SPM
500 meter 1:40.0 min/s
bb rows 100x20,12,12,8
done
wegith 192
got off work early today so I hit up a quick workout, felt like ****.

Adam
03-15-2008, 08:54 PM
Well, bought myself a toy today!

Concept 2 Model E Rower!!

can't wait to get it

Adam
03-16-2008, 06:54 AM
go to http://www.mec.ca and buy the rock climbing training ring things, and maybe the fake rock board for the wall multi position.

Adam
03-18-2008, 01:24 PM
workout
deads 135x3,3,3 185,3 225x3 275x3 315x3 365x1,5
knees to eblows 3 sets
sldl 225x10ish,8ish
cardio - rower 15 mins easy - LCD was ****ed as per usual so know idea on distance, can't wait for mine to come!!
done
weight 190

got my 42"" TV! Yet to turn it on though
just got off of 11 shift in a row, todays off, then back tomorroro for 13 more. money money money

Adam
03-20-2008, 08:23 PM
workout
bench 135x6,3,3 185x3,1 225x1,3 245x4! 185x15 146x8,3exploseive
skulls 60x12,12,12,12
bb rows 135x10,10,15
chins pro BWx10,10
done
weight 192
Great workout for strength! 245 was no spot and I coulda got another one or mayhbe 2! All this week im driving in to work so I can get home early and hit the gym, I hate not going.

Adam
03-22-2008, 09:01 PM
workout
deads 135x4,3,3 185x3 225x3 275x1 315x1 365x1 405x3
side bends megaset with 45 plate 8,10,12
knees to elbows 4 sets of 8
cardio 5 mins on rower workin on form
done

Adam
03-23-2008, 06:32 PM
workout
bike 15 mins easy, keeping 100BPM HR
Rower 15 mins sorta good intensity, working on form, Me note: don't pull low - pull at ~30degree
back extensions BWx15 slow with pause at end
done
wegith 192
Me note: on deads make sure to use your abs for leverage, did with 405 last time and it made it way easier
Another day at work for me today and tomorro, only 3 days off in March! TONS of O.T.!!!

Adam
03-24-2008, 08:49 PM
workout
warmup biek 5 mins
chins semisup 20,20,12 pro 8,12,8
bb rows 135x8,8,12,10,10
cardio bike 30 mins, 15 mins straight on L.10 keeping HR 165 and unknown RPM (kept eyes closed) but very fast
done
weight 191

Adam
03-25-2008, 06:45 PM
workout - short
bench 135x6,6,6,10 all reps paused IPF style and explosive
pushdowns 3 sets
done
weight 191

Got my concept 2 rower!!! I'll set it up in a week or so (when I have a minute)
Finished first part of my fire course today, it was pretty sweet, Get to spend 3 days in a town in april to do the rreal hands on fire fighting!! Industial firefighting too so lots of flames!

Adam
03-28-2008, 11:01 AM
worokuit
squats 135x3,3,3,3 185x3,3,3 225x3,8 245x8
cleans 135x5
knees to elbows 3 sets of 8
side bends megaset 75x8,8
done
weight 188
off work today to do housing sstuff, ill set up my rower to and ho[efully clean the apt.
busy busy busy

Adam
04-02-2008, 11:40 AM
workout
deads 135x3,3,3 185x3,3 225x3,3 275x1,3 315x1,1 365x1 405x3 pretty 'easy'
sldl 315x5-8??? I forget, not to hard though
side bends Megaset 45 Plate 4 sets of 15
Hanging knees to elbows 4 sets of 8
done
weigth 191
off today and 2 more days!! then back for a ****load more. March was a very, very nice month for $$ for me........grossed somewhere in the $17-$18K range! **** yeah!!
Im having some issues with my house right now, constintly dealing with the builder now and architural and design engineers, fun stuff:(
Im setting up my Concept2 Rower today, I'll do another cardio workout later.
Yesterday I got to thinking......about nice weather down south. So Ijust checked into prices for a 7-8 days vacation and it'll run about $1500-2000. Not to bad for all inclusive! Just gotta plan out my schedual for work and finances first though before I jump into this. Also a buddy of mine just bought a villa (nice house) down in peurta plata when he was on vacation, so I gotta find out more on that.
Oh yeah, the workout. Deads went pretty nice, I used my push the abs out before the start trick again, made the 405 pretty easy, i was going to go higher but my batteries died in my MP3 player so I aborted haha

Adam
04-03-2008, 12:16 PM
workout
bench 135x3,3 185x1,3 felt heavy 225x1,3 250x5!!!!!!!!!!!!!!!! 225x6 185x8 135x20
skulls 70x8,8,8,8
front raise 45 plate one set
bb row 135x8 165x8,8,8,10
ez bar curls 70x10ish
done
wegith 189
**** yeah! New PR for me!! 250x5 and that was sans spot too, so it wasn't a grinder on the last rep.
and the bigggggger news of the day, got my paystub, and I'll just add holy **** to that as well! lol

Adam
04-04-2008, 11:53 AM
workout
squats 135x3,3,3 185x3,3 225x3,3,3 250x1,3,3 275x3 135x20
good am's 135x25
hangings knees to elbows 4 sets of 8
side bends megaset with 45plate 4 sets of 10
balance board 10 mins
3 sets of plankss front and side
done
weight 189
good workout. Note for me: on squats i just have to learn again how to control the weight at the bottom, 275 I took slow at bottom and it was a better set than 185.

Adam
04-06-2008, 09:18 PM
quick one at home
rower 15 mins @ 2:00/500 meter pace
done
did it on the balcony, zero degrees.......very refreshing!

jbrin0tk
04-06-2008, 09:39 PM
lol, wow, that's crazy lol. Is that 0 degress Fahrenheit or Celsius? haha!

Adam
04-11-2008, 05:32 AM
row, quick one before work
1000 meters 2 min pace
thebn 500 meters 1:48
done

celcius

Adam
04-12-2008, 04:30 AM
rower L.4 5 mins 1260 meters
before work metabolism booster ;)

Adam
04-12-2008, 09:29 PM
quick workout at home
3 sets of floor press with 135
3 sets of rows with 135
done

Adam
04-13-2008, 04:40 AM
rower L.4 - 5 mins - 1280 meters

Adam
04-13-2008, 09:44 PM
PM work
rower L.4 - 5 mins - 1360 meters

Adam
04-19-2008, 12:37 PM
workout
bench 135x3,3,3 185x3,3 225x1,1 255x3! 225x7 135x43!!!!!
skulls 70x8,8,8
side laterals 20x10ish
rows 70lbsx40,20
done
weight 191lbs
Holy crap! 255 for 3 was pretty good cause I didn't press in a while, wasn't all that hard either. But 135 for 43 was deadly!! First 35ish cruised, I couldn't even really 'feel' the weight, 39 and on were slow grinders

Im now a official auxilliary fire fighter! Spent 4 days in training, very intense!! I should have some pics soon. I have a new respect for the power of fire!

Adam
04-20-2008, 12:21 PM
workout
deads 135x3,3,3 185x3,3 225x1,3 275x1,1 315x1,8 365x1 405x4!
side bends 45plate x 20reps
done
weight 191
Soar going into this workout, sleep last night wasn't quality at all. 315 for 8 was spontaneous, 405 was decent too.
Lots on the plate today and tomorro for stuff todo.

Adam
04-21-2008, 06:57 PM
home workout Rower
5 min warmup - 500m 1:43 - then 1500m 6:02
done
im outta shape!!! Exhausted now, sweating like a pig
Im 'going' to try using my rower twice a day on work days now, quick one to boost metabolism before work and 10 min one when I get home from work. Probly going to start cooking my meals for the week at once, right now I spend an hour a day on food prep. and im already gone 16 hours a days, also should start driving in everydays soon, that should save an hour a day.

Adam
04-22-2008, 02:50 PM
workout
5 min warmup
2,000 meter - 1:59 min/s
5 min cooldown
done

wasn't easy by any means! I can't wait till my conditioning comes back!

Adam
04-23-2008, 04:31 AM
worout
rower
2,000 meter - 2:03 split
done

this was a 'just woke up after ****ty sleep' workout

Adam
04-26-2008, 02:09 PM
Im working out twice a day for the last week
do 2000 meter row in the morning befreo work and either weirghts or row at night, only 10 mins worth

morning today
row 2,000 meter - 1:57.6 500 meter split

In money news I think Im onto something.......might be buying a second home. More research to do but its looking promissing

Adam
04-27-2008, 09:13 PM
workout
rower - EXACT same time as yesterday! Freaky. 1:57.6 split over 2,000 meters

last night I did a few sets of deads, tonight I did a few more sets but heavier - 225x8,8,8

Adam
04-30-2008, 01:28 PM
workout
bench 135x3,3,3 185x3,3 225x1ouch ,1 ouch - **** the bench
bb row 100x20
**** it, done
weight 188

My right hand was lookiin a bit swollen, guess I hurt it recently?? then once 225 was on it the pressure made my muscles in my hand to hurt. Was going to fight thru it but said **** it
didn't have my tunes either and they had fruity music on, so I got to pissed and left
Im workin out twice a day now on work days though and it has made a HUGE difference already.
and the supplement store was stupid, went there to get creatine.....they didn't have any regular creatine, only the hyped up cell tech versions. now i gotta put in a order for it
off today then back for 5 days on overtime, then off work 1 then ????

Adam
05-03-2008, 08:13 PM
workouts
every morning
row 2,000 meter @ under a 2:00/500 meter pace

every evenings weights of some kind

When I work my daily diet is:
1. Shake ~50 grams carbs & 40 protein
2. Chicken and potato/rice/pasta
3. Chicken and potato/rice/pasta
4. Chicken and potato/rice/pasta
5. Protein shake 50 protein
6. Chicken and potato/rice/pasta
7. Chicken and Bran Flakes and Protein shake

Usually go through 1.5-2.0 lbs of chicken a day

Pills:
A.M.
Glucosamine
MSM
Advil
Ephedrine
Caffeine
Omega 3's
Vitamin E

P.M.
Glucosamine
MSM
Advil
Multi Vitamin
Omega 3's
Vitamin C

Adam
05-06-2008, 08:19 PM
workout
bench 135x3,3,3 185x3,3 225x1,1,1 255x1,1 185x18
db rows 65x15,20,15
chinss bwx8,10
done
good quick workout, bench felt very very powerful, almost lost it on the first 255 though - I pulled the bar from the rack way to quick, had to lower my arms quick to catch it, keeping the center of gravity down....worked great
still at it every morning on the rower for 2,000 meters plus playing with the weights a bit at night
weight 189

Adam
05-21-2008, 08:34 AM
wow, been awhile

still doing morning rows, 2,000 meters in under 8 mins at level 10

still working just about everyday so I haven't been to the gym in quite a while

officially on vacation today thru the next 7 days, won't be going anywhere though, still finalizing finances for the second/third houses/rental properties.

I actually think I worked out at the gym once last week, quick bench, just did a couple heavier singles around 255.

as usually I got ****loads on the go for the next 7 days so Im not sure if i'll get to the gym much, speaking of which, I got an appiontment in an hour so off I go.

Adam
05-21-2008, 07:49 PM
row - 500 meters 1:34.3!!! PR!!! Level 10
done haha
That was a sweet row and I felt like I had more in the tank. Old PR was 1:36.

Adam
05-22-2008, 10:35 AM
workout
bench up to 225x6 then 135x25
chins 6,8,8
cable rows 4 sets
pushdowns 2 sets with stack
side laterals 2 sets
done
weight 186
bench felt great.........till 185:p then felt heavy, just cause i didn't bench in forever.
Today is day 2 of my 7 day vacation, lots to do again today.

Adam
06-03-2008, 04:09 PM
well, sorta fell off the bandwagon......sorta

been busier then **** with houses. Financing, market research, learning the in's and out's of real estate...........
So a few days ago I bought a house, price was jsut outta my reach so I went splits with a partnership on it. 50/50
And that is only the begginning for me, already looking at more properties, realisticly I can see myself owning 6 properties by the end of the year. All of my research is finally paying off, and paying off big!! Off this property alone I'll be taking in , welll........lots a month. Like I say though, this is only the beginning ;)

Back to working 13 outta 14 days now, today is off day. played with the weights a bit earlier and tomorrow morning I'll be back to rowing again.

also, working on my own house Im just about finalized on my floor layout, once I get engineer approval I'll post it here. In short, it kicks ass, 3 bed main floor, basement has 2 - 2 bedroom suits, each bedroom having an ensuite!

Adam
06-04-2008, 04:22 AM
well, had to cancel the morning row session,
only had 3 hours sleep
so Im hitting up a few sets of sldl and hang cleans instead

Adam
07-28-2008, 12:42 PM
workout......at the GYM!

bike 10 mins warmup, 100bpm
deads 135x6,8,8 185x6,3 225x3,3,12 275x3,10
hanging knee's to elbow's BWx8,8,8
side bends megaset 45plate x 5,5,5,5,5
done
weight a very fat 185

its amazing how quickly the body can gain fat! I guess that's what inconsistent sleep, meals, no excersize with do to ya.
Im still trying to plan out a workout routine, extremely hard right now, i've been on nightshift for the past 5 weeks so Im just figuring out how to plan everything, but as usuall I got loads of stuff on my plate, building my house, getting furniture/painting/tenants for my other property, looking to get a third property, attempting to workout and not be a fatass anymore!
sleep last night - 40 minutes
last week I had 5.5 days straight where combined I had 12 hours sleep!!! One benefit of working nights is that Im home during regular business hours.......that's also a drawback though cause alot of days I don't sleep cause Im out doing banking and stuff all day. Blah!