View Full Version : Adam's 'Get fit Westside style' Journal

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07-06-2002, 09:00 PM
hehe, i updated it a day after the workout.

Yesterday was ME bench
had 20 mins to workotu and no spotter soooooo
closegrip 225@3
4 sets pushdowns
4 sets of pulldowns
sleep unknown

New job is finally takin its toll onmy energy levels. Today i worked 14 hours with only 30min lunch break:( day off tomorro which will consist of eating,slepping,gym,eating,sleeping,eating while sleeping.

07-08-2002, 03:37 PM
squats today with suit bottoms on (old champion)
225@6 285@6 could have hit at least 8or 9!
sumo's 3 triples with 345 these went very good too!
3 sets of hanging leg raise thingies.

sleep 11 hours:cool:

I'm loving my new squat routine, my form is getting better and even my sumo is improving:)

07-10-2002, 04:20 PM
8 sets with different grips using 145 all sets flew
185 for a triple then 225 for a triple, i was tired during the 225, 185 went almost as good as the 145
4 sets of bb extensions using 65? for 12-6 reps
2 sets of db rows 100@8
sleep probly 7 hours

tommooro is good am day so i might go with some triples or high rep/set or something crazy. Might stick the bands on for fun:)

07-12-2002, 08:22 AM
good am day, close stance supposed to be 3 triples with 245
first set was good, on second i go t a adrenaline burst so i hit off like 8 or 9 reps! third set i was dead and jsut got the triple
hands were ripeed up from work so no deads:(
sleep 6 hours

Maybe some good news, strongman coming up and gym owner asked me to go in it:) Limited spacing so i'll see if i can lift in it

07-12-2002, 10:47 PM
Close grip inclines today
didn't go over well, they still feel akward on the shoulders which is why i only do them like once every 6 months
hit 185 and missed 225, didn't botther trying less
2 sets of military
3 sets of side raises
3 sets of bb skulls
3 sets of Vgrip pulldowns
Hopefully by next week i'll have someone to train with cause my ME bench workouts sucked the last couple weeks.
sleep 6 hours

07-14-2002, 04:26 PM
worked up to 315 in suit bottoms then 385 for 2 very good singles in full gear
5 sets of box squats with 135 and mini band and average band choked around 2 dumbells. Tons of tensiopn at lockout
3 triples on sumo deads with 355
3 sets of abs
sleep 7 hours

07-17-2002, 05:44 PM
Nothing exiting yesterday. speed bench 8 triples with 145 speed was great, very fast 185 and very fast 225. Problem is that the bar was going over my head so more tricep work and more horizontal rows
2 sets of bb skulls
3 sets of pushdowns
4 sets of pulldowns
sleep ??

Tommoro is good am day and im thinking of doing arch back's with maybe short rest or something funky. Matters on my energy levels and if i feel creative tommorro:)

07-20-2002, 08:27 PM
Im behind in righting these workotus so i'll make i t short
thursday my back was sore from work so i coulnd't do good ams but for some reason sumos felt fine so i did 3 triples with 365, all done raw.
that was it

07-20-2002, 08:30 PM
closegrip high tension bench, used two sets of minis douled per side which is aobut a extra 150 or so at lockout
135 x 1 hard
155 x 1 very hard
165 x 1 smoked it
175 x X didn't feel like goin up
This is near my old PR's so i guess workouts are pretty mcuh back on track
3 sets of closegrip high tension bench 135@5,4,3
3 sets of bb skulls
4 sets of heavy pulldowns
sleep ?? probly not alot

Today my shoulder feels inflamed which is from work so i'll be poppin some pills later on tongiht, hopefully they'll fix the problem

Chris Rodgers
07-21-2002, 12:00 PM
Damn!! I don't think I could do 135 for 1 with a close grip and one mini doubled per side!! Damn you and your T-rex arms!! tuttut

07-21-2002, 06:28 PM
squats with suit bottoms(champion)
295@6!! had a bit left too:)
sumo's 375@3 then had to short of rest cuase they were tellin me to leave gym and only got 2.5 on second set. I'll see what 385 wants to do on thursday and if i dont get 3 triples its on to reverse band deads!
3 ssets of hanging leg thingies
sleep 10 horus:cool:

Next sunday after my heavy squats i'll be doing 'speed' squats with 135 and a green band and 2 mini bands choked around 2 dumbells per side. For the peeps that dont use bands (everyone but me latty and deceiver) thats about 185+ at bottom of squat and i think 370+ at top

Chris Rodgers
07-21-2002, 08:58 PM

07-21-2002, 11:29 PM
I am wondering man whats your opinion of Westside? Is it good for hypertrophy / strength gains? More strength than size? Or more size than strength? What do you think about it?

07-22-2002, 08:39 AM
Originally posted by MonStar
I am wondering man whats your opinion of Westside? Is it good for hypertrophy / strength gains? More strength than size? Or more size than strength? What do you think about it?

Originally posted by LATMAN

:nod: Latty summed it up for you in one word

07-30-2002, 08:35 AM
whoa, didn't update this in a while. Heres me workotus

07-30-2002, 08:38 AM
Too much work not enuf sleep or food makes adam tired sooo
be3nch 135 for 12paused closegrip 8 paused wide grip and 10 close grip
sleep <6 hours

07-30-2002, 08:39 AM
worked over 13 hours with only one half hour lunch and by the time i finished my gym was closed. Probly wouldn't have went anyways cause my back was pretty sore
sleep >6

07-30-2002, 08:41 AM
another long day so workout was
closegrip bench up to 225 for a single
185@6 felt heavy:(
shoulders were and are soar (rotator i think) from all the overhead lifting at work.
couple sets of lats
sleep 6 hours

07-30-2002, 08:44 AM
Now time for a real workout...well almost a full workout:D
did a doulbe with 375 full gear squats. I forget to adjust the pin setting so i stumbled pretty bad takin the weight out and lost my air which really sucked.
Plan was to do complete my 'circa max phase' but had to go to supper with family so short workout.
Monday i stoped in the gym and did abs

08-03-2002, 09:50 PM
8 triples with 135 speed was fast
bb skulls
weighted chins 25+bw for 3 sets of 8
shoulder was iffy on this day, tried to do db bench but couldn't handle it.

08-03-2002, 09:52 PM
Almost a full workout, still working 55+ hours a week all physical stuff so my back can only recuperate so much
Today i did 4 sets of arch back good ams 225@6 for 3 sets 255@6 for 1
abs hanging abs and standging abs

08-03-2002, 09:56 PM
wide grip bench off of pins, 4-5inch ROM
hit 275 not full max then tried 315 and it didn't leave the pins.
I should have a spotter soon so i can do crazy **** again like 2 board high tension presses:D
buncha sets of bb skulls
latt pulls
shoulder felt better, took ibuprofen for a few days and it seemed to have got rid of alot of the inflamation. Sunday squats 305@6!! and might to see a local strongman comp too, i was going to enter but coulodn't get time off of work for saturday:cry:

08-04-2002, 06:11 PM
squats with old suit bottoms
305@5 was going to try the 6th but i felt like i was going to pass out and i didn't want to crush my spotter so i fell into the rack catches.
deads 405 up nice 455 blah
haning abs 4 sets
sleep 8 hours and 12 yesterday:cool:
saw a strongman comp today and it was ace. Guy from my gym came 2nd too! Im hopefully going to get to train with the fella's from the comp sometime soon jsut for something different. Wont be a every day training thing just once a week or every second week.

08-08-2002, 04:24 PM
135@3 for 3 sets then 6sets with 145or155 i forget
closegrip bench 225@5!! almost back to old strength here 245@1 another set that was heavy but forget weight and 135@20
4 sets of latpull with stack for 4-6 reps
4 sets of heavy bb skulls
hammer curls, first time i did curls in many months
sleep 5 horus

08-08-2002, 04:26 PM
good am day
5 sets of arch backs 185@6 really felt these in the erectors and glutes and hammmies
4 sets of hanging ab thingies
curls to failor 15lbs@30 each arm:D

08-09-2002, 03:04 AM
Originally posted by Adam MacKinnon

curls to failor 15lbs@30 each arm:D

Pfft...You curl jockey;)

08-09-2002, 06:10 PM
wide grip(pinky on rings) 2 board press
185@3 easy
225@2 pretty good
275@1 slow off the boards for first inch then flew. forgot to pause
295@X ran outta gas
closegrip bench 225@5 225@4paused 245@2
3 sets of bb shrugs 135@12 185@6,6
3 sets of seated cable rows
sleep 5 horus

strength is coming back and i think i know my weakness in bench, seems to be my lats/upperback cause i drive hard off the chest then at midpoint i always go out of grove then easy lockout

08-11-2002, 05:12 PM
supposed to do a doulbe with 385 full gear but had trouble getting bar out of uprights and lost my air. COuldn't get all mmy air back so on my second rep i got pretty dizy and told spotter to help me. Putting the baar back into the uprights i pinched my finger between the bar and upright which wasn't all that fun.
Speed squats
135@3 5 sets had on a green(average) band and 2 mini's per side for some huge fuckin tension! Pretty good speed too:)
ran out of time for everything else. It takes a long time to set up for the speed squats cause i have to drag over 2 120lbs db's and 2 140lbs db's then set them up with the bands then take it apart later on. Thats the worst part.

sleep 20.5 hours in 2 days:cool:

08-13-2002, 04:48 PM
8 sets o f 3 with 135 on first 4 sets and 155 on last four sets
speed was really fast
4 sets of bb skulls
4 sets of db rows90@10,8,6,6
2 sets of hammers and pushdowns to pump the gunz:cool:

sleep 6 hours

08-16-2002, 05:37 PM
Suppose to be good am day but back was sore to bend over from work so i just started messin around with powercleans
got up to 175 and missed 185, i should be good for more then this,probly just a mental block now cause i dont have rubber plates so i cant just drop the bar if i miss bad and not much room so if i fall back i'd be hurt
partial deads from knee
315 not very fast
365 semi slow, looked down and didn't have my slippers on
455 smoked it
500 5lbs PR got it pretty good
515 20lbs PR slow and steady
530 35lbs PR! very slow but i grinded it out
545 2 misses, on second one i got it 2 inches but i think i hitched it or something.
3 sets of standing abs
I was really pleased with this workout cause it was the biggest PR i got in a while and on a lift that had been stuborn in the past

sleep 6 horus

08-16-2002, 06:30 PM
goodjob man

08-17-2002, 12:15 PM
Thanks Shredder:)

ME bench
3 board wide grip pinky on rigns
225x3 easy
275 slow first inch off of board then flew
315 heavy coming down then it wanted to take a rest so it didn't go anywhere off of the board
next time i do them i'll go 225 then 300
closegrips 225@4paused 1 touchngo 175@13,8 strength is coiming back nicely in these
bb skulls 3 sets of 70 or so for 4ish reps a set
3 sets of heavy lat pulls
sleep 6 hours

08-17-2002, 01:36 PM
hey Adam, when u do bb skulls do u lower the bar to your forhead, nose, or chin?

Chris Rodgers
08-17-2002, 02:24 PM
Don't you hate when the bar wants to rest? ;)

Good job even on the 275. 255 is my best.

08-18-2002, 03:42 PM
shredder, usually to hairline on forhead or at lowest eyes. If i try the nose my form gets all shitty.
Latty the bars around here are too lazy.

08-18-2002, 04:52 PM
315x2 blah found my raw stickin point, tis' aobut 2 inches above parrlelelel (i hate spelling that word)
reverse band deads green/average band 455x3 475x2.99
standing abs copuple sets

sleep 12 hours :cool:

08-18-2002, 04:53 PM


08-20-2002, 06:23 PM
Finally a nice workout!!
speed bench 3x3closegrip 135
3x3 medium girp 145
3x2 wide grip 155
hit up some singles closegrip after those
185 flew up like 135
225 went up nice
250 went up smooth and no slow points!
4sets of bb skulls
3 sets of cable rows
3 sets of pulldowns got the stack for 6 on one of the sets!
sleep 7 hours
workout today = ace:cool:

deit today was pathetic so i was suprised i had any strength, woke up late for breakfast so i had 2 waffles at 5.00 then 12.00 had 4 cookies then 500ml of milk at 4.00 and workout at 5.00

5 weeks to comp!!

08-22-2002, 05:28 PM
bent over good ams
3 sets of 185 6-9 reps 2 stes of 205 same reps
speed deads 225x5 then a speedy 275 and 315
started getting sick feeling(chugged 2liters of milk 30mins prior) so i just did 3 sets of standing abs and 2 sets of abs on the 'spaceship'
sleep 6 hours
diet pffffft

08-24-2002, 08:44 PM
warmed up on closegrip bench, went up to 225 and it wasn't all that great. Then i did lockouts on one plate cause i din't have a spotter
hit a slooooow 365 and missed 385 twice, 315 barely went up which was really weird
i think i did some bb skulls but cant remember
5 sets of pushdowns with 120lbs small rest 10 reps/set
4 sets of cable rows some heavy some medium weight
sleep 6 hours
diet none consumed 2 waffles and 5 cookeis and liquids all day

saturday sleep 12 hours:cool:

08-28-2002, 03:59 PM
full gear squats
365 for a single and something wasn't right. I pretty much paused at the bottom which partially messed me up and as usual i stumbled taking the weight out of the uprights.
Zerchers 275@5,4,5,4
abs couple sets of haning ones and some standing
sleep ??

P.S. zerchers = :cool:

08-28-2002, 04:03 PM
8 triples with 95 and minis doubled wwith varying grips speed was ace
single closegrip with 145 very fast
single closegrip 185 very fast!
3 sets of bb skulls with 65 for 8-6 reps, palm of hand hurt so i had to stop?
4 sets of pushdowns with 120lbs@10 15 sec rest periods
4 sets of bb rows with 135 12-8 reps

sleep 7 hours

i forgot how fun bands were:)

08-29-2002, 04:43 PM
supposed to be good morning day but as usual my back was actin up from work sooo
i did some partial deads since they felt nice on my back
405x1 went up smooth
495x1 semi smoooth
535x1 PR slooooooow, first inch movin it was a killer, along with the lockout which took a good 4-5 seconds
1 set of abs and i was getting dizy and tired (no food for 7 hours) so i jsut went home

sleep 7 hours

09-03-2002, 08:51 AM
8 triples with 95 and bands minis doulbed
blasted 185 with minis doubled
5 sets short rest pushdowns
maybe skulls??
something for lats??
sleep ??

09-03-2002, 08:54 AM
back didn't want to do good ams again so partial deads
hit a 535 PR!!
then i did other stuff probly??
probly did abs too?
i slept somewheres that day too

09-03-2002, 09:03 AM
clseo griiip minis doubled
hit a 220ish tied old PR i think>
5 sets pushdowns things
db rwos 4 sets of 4 120's

09-03-2002, 09:07 AM
squats full gear
barly got 365, back rounded and hips were weak
speed deads 225x6 awesome speed 275 flew up
went to do some sumos with 275
did a triple fine
went to do a big set and i felt my right glute twinge twice and i was scared to pull it so i ended workout there
its tuesday now and i can still semi feel a tightness in it.
sleep 10 hours

09-10-2002, 05:25 PM
errr....missed a week in the journal but i was at the gym. School and work together are'n't leavin me alot of time to get online now

Today i had my best workout in a few months
speed bench 115 and minis doubled fast
single with 165 fast
single with 205 pretty good
3 board press closegrip pretty sure all were paused 225@7 245@5 260@3!!! Tris were screamin here
5 sets of 8 on bb skulls with 45 second ish rest
3 sets of 10 with db rows 95lbs

sleeop 7 hours

meet next weekend!! cant wati to it, get time off school and work to go lift, doesn't get better then that:D

09-13-2002, 05:18 PM
Meet is week from now so routine is over. I learned that speed sqauts with big tension help me alot and i need oblique work for walkin the weight out and box squats helped my squat alot cause of the extra hip strength and i need lots of full gera training. I didn't seem to learn anything about deadlifts so i think im going to go back to westside with some mods after the meet.

i did do deads on thrusday up to 365 no belt or anything and i dind't have the flat shoes so i couldn't lean at lockout.
4 sets of sldl with 265 7 reps i need to do these more often!! they hit sooooo many weak spots
obiques on bench machine
5 sets of decline situps

09-13-2002, 05:33 PM
Started workout weighing 175 and pretty dehydrated/no food in me, energy felt decent though
shirted up and hit a nice large pause 275 then had 2 misses at 300.
My strength is done on accesory lifts since i first hit 300 so it wasn't a big suprise. On the first miss i puased too long and misgroved it and it came down at my throat:eek: second try i was really tight and concentrated and had a nice pause and form stead perfect but the bb stoped halfway up. spotter gave a 2" boost then i finished it.
Knowing where my weakness was i hit up the 3 boards next
225@10 wide grip 275@1or2 closegrip 275@1or 2
then closegrip bench 185@12,10 with a mega pause at the end then 135@17 i puased the last 7 of these and blew them off the chest but i couldn't lock them out good. tries were jelly
bb skulls 3 sets of 8 with 65
pushdowns 5 sets of 10 with 135 and 120 last set
2 sets of db rows with 120's for 6 shoulder on supporting arm's were bothering me?
sleep 7 hours

sunday will be full gera squats and maybe couple deads, hitting abs and obliques goodtoo

tuesday i will be benching up to probly 225 or 245 close grip and/or using the boards for wide grip. no bands on anything. also will do some speed work with weights from 95 to 155lbs so i can get some nice speed.

thursday might be some abs very lightely and thats it.

its goingn to be a 2 night trip and thats 3 days off of work will be very nice:)

09-15-2002, 06:28 PM
warmed up and felt pretty good, a bit tight from not squating in a while but back felt stable so i was happy
did some warmup stuff then 315x1 with bottoms and belt
365 with full gear, didn't go up fast but i felt like it went up pretty good for the amount of strain
squat lockouts worked up to a easy 680
speed squats 4 sets of 3 with 135 (forgot to bring bands)
deads went up to 365 and it went up nice
grip/lockouts hit 680 for almost 11 seconds and bar came outta my hands. I hope that i can someday use this grip for a full deadlift:)
that was it and i was beat!
benching on tuesday then thats it and hopefully some nice new PR's and provincial records
sleep 7 hours

09-17-2002, 05:00 PM
Last benchin before the meet and a good one:)
speed sets no bands 95@3sets 3 wide grip speed 5 outa 5
135@3 6 sets 2 grips speed was 5outta 5
185 for a single went as fast as the 135!!
245 closegrip single went up like 185 usually does!
3 sets of bb skulls 55@10
3-4 sets of pulldowns with the stack
sleep 5.5 hours:(
diet :rolleyes:
strength was great so i was happy with that

Paul Stagg
09-25-2002, 09:23 AM

09-25-2002, 04:54 PM
Meet was at a nice hotel on saturday, weighed in at 8.00 at 78 or 79kg and i didn't starve myself the day before, just skkipped breakfast.
(these weights are all aproxamate because i dont have the results on paper yet)
Squats:340x1 nice, just got depth
370x1 sunk it and went up smooth
380x1 same again
4th attempt of 397 or so...well... there called attempts for a reason:)

276x1 smoked it
286 looks good on vid but judges said the bar was tippy on my chest
286 again and same deal, both of these went up at a nice speed

430x1 easy
463x1 pretty good
485 missed it near lockout? i was sure that i was gong to get it

total 507.5Kg i think

Bench only
275 ace
286 ace
292 tippy pause or whatever

My freinds had good days lifting and one of them was benching locking out 253 when the bar slipped out of his hands somehow and landed right on his chest. It looks scary as **** on the video but he lived

I was pleased with my lifting because i set 3 new provincial records and i won 2 medals and best junior bench only award. It wasn't my biggest total but im getting better at putting attempts in:)
i have some pics but not sure how many, if i remember i'll get them developed tomorororo. If i can figure out how to get the vid up i'll let you guys know.

Bench on tuesday 2 sets of 135 10 on first set 9 on other
3 sets of calbe rows
i was beat!

jsut found this

Paul Stagg
09-26-2002, 08:18 AM
Well done!!

Chris Rodgers
09-26-2002, 06:21 PM
Awesome man! That is cool they got that article up so quick and the second place guy wasn't even close to you.

09-27-2002, 06:37 PM
It was by far the funnest mmeet yet because my friends were there and after the lifting was fun too :alcoholic
Look for some big numbers to come on dec.7th

09-27-2002, 06:49 PM
yesterday i did 2 sets of squats with 225 and it felt good except my lower back was really tight form work. Ended workout there

today was ME bench
closegrips up to 225@4 not failor 185@7paused then 3 touchngo
5 sets of pushdowns 10@135 45~rest
3 sets of chins with 45lbs 4,4,5
thats it
sleep 6 hours

09-29-2002, 05:40 PM
Today i did zerchers from bottom up
275@1 easy
315@1pretty good
365@1 still going good
385@1 5lbs PR and sloowwwwwww but very happy i faught it threw
405@0 moved it 3 inches which was 3 inches more then i thought i would:D
2 sets of sldl 185@15,10
1 sets of snatch grip deads with 185@10
2 set of abs
sleep 7 hours
had 4 meals today compared to one yesterday:eek:

10-01-2002, 06:06 PM
about 8 sets of 3 with 135 on first 5 155 on last 3 sets all closegrip
closegrip bench 225@6!! 225@4big pauses!! 245@2 touchnig go! Then strength is back! on the 6th rep with 225 my right hamstring cramped so bad that once i finished the rep i jsut tossed the weight back wards and started rollin around on the bench, had some odd looks towards me:) i couldn't walk for a few mins and its still tight now (4 hours later) so hopefully it will heal over night
4 sets of cable rows go;ing pretty heavy on last 2 sets
thats it
sleep 7 hours

10-05-2002, 07:44 PM
Probly starting box squats next week
i did raw squats thursday with 225lbs no box
first set a hard 6, next i pulled off 8, next set somehow i got 10 and almost died, then i got stupid and tried for 12 i hit 10 and everything shutdown on me. I sat down for 4-5mins then got up and started to walk then i felt like passing out and couldn't walk straight. I walked right into a pillar by the washroom and just made it in there and got onto the bench befor i fell. A good 10 mins of cold papertowels on the face and head had me feelling a bit better but i felt sooo weak and i was in there for 20 mins befor i could get up and walk. My lesson of the day is that high reps are evil.

10-05-2002, 07:47 PM
closegrip bench with big puases
185 pretty good
225 better
245 pretty hard off the chest
255 slow and steady

touchin go closegrip 245@2 225@5 185@7x3sets
4 sets of cable rows
sleep 7 hours

10-06-2002, 04:52 PM
Had one of my 14hour shifts yesterday so i was still a bit tired today
partial deads standing on a plate 465 hard 485 killer 495! about as slow as a rep can be gave 500 a whirl and it moved 2 inches which pleased me
sleep 12.5 hours

10-11-2002, 10:31 PM
Blah, was sick with cold/flu? for 3 days so no bench on tuesday and no squats thursday and today i only had 10mins to workout cause i had a shitload of work.
Bench 185@7,3,7,3 3's were paused med grip
5 sets of chins
thats it
Bench felt very very heavy today, solid food intake was zero so thats probly a big reason for the lack of energy.
sleep dunno

Sunday i think im going to have a fun workout. Zerchers and deads and good mornings come to mind, might do some high rep zerchers or soemthing stupid like that:)

10-13-2002, 02:59 PM
Sumo deads with feet on rings
315x1 easy
365 heavyier
405x1!! slow off the bottom,in the middle, and locking out. I had some form too:)
glut ham raise one set then hams started crampin and ****
3 sets of abs
bb holds up to 600lbs for 2 set of 7-8seconds
sleep 8 hours

Chris Rodgers
10-13-2002, 04:08 PM
Ace!! Your almost as cool as me. :p

Let's have a race to a 500 lb sumo pull. :)

10-14-2002, 11:59 AM
errr..that could take me a while:) how about a race to a 400lbs zercher:D

Chris Rodgers
10-14-2002, 05:52 PM
Starting at the top or bottom? If you want to do starting from the top your on. :D

10-16-2002, 04:43 PM
Bottom!! if we start from the top then i'll go for 200:)

10-16-2002, 04:49 PM
135 for 9 sets speed wasn't fantastic but i think im pullin the bar down to fast on my reps
185@1 ace
225@1 ace
250@3 closegrip triple ace!!!
225@4paused 1 touchn'go
185@7 paused
175@10or so
I had someone workin out with me so we had a benchathon, it was pretty fun
chins 3 sets of 5-6 with 45lbs

sleep 7 hours

10-19-2002, 05:14 PM
Clseogrip bench paused
245@2.25 old PR is 3 reps from way back in feb.march or so
4 sets of bb skulss
drop set of pushdowns
chins bwx12 45x6 70x3
done in 35 mins:cool:
sleep ??

missed squat workout the day befgor cause of work:(

10-20-2002, 05:04 PM
closestance good ams 225 for a tripel, felt really heavy
275x1 form went to ****. I'll need to do sets of these to get my lowerback up to my hammie strength
powercleans 135x3 185x.9 i was rackin it and i tipped forwards:)
3 sets of glute ham raise bwx10ish
3 sets of decline situps 15reps/set

sleep 12 hours!

10-25-2002, 12:33 PM
9 triples with 135 speed was good, i noticed that i pull the bar down really hard at the top so thats probly why my speed hasn't been the best latly.
closegrip 185 went quicker then speed sets
225 when up so quick i lost ballance!
did a sets of 185 or 225 but i forget what it was
bb skulss 3 sets
chins 45x1 90x3 115x1.8
sleep not lately

10-25-2002, 12:37 PM
hips didn't feel good, lowerback was iffy soooo
closestance good am's 185 for 3 sets of 10 to light up the posterior chain
that was it:eek:
sleep sometime in the future

10-26-2002, 07:01 PM
short workout and no spotter(alone in gym)
lockouts closegirp laying on 2 paltes hit 300 and 315 only my right up went up.
my left pec got really tight at one point at the insertation point and it felt like it was going to pull so i did some pec dec for high reps to fix it
3 sets of bb skulls 60x10
4 sets of pulldowns
sleep ??

my weight was up to 178 which was weird cause i'vve been missin some meals lately

11-03-2002, 06:24 PM
deads conventional using 25's hit a 405 missed a 425 after givin it 3 tries ( got to knee's)
2 sets of good am's 8ihs reps then a 20 repper on good am's!

11-03-2002, 06:26 PM
8 tripels with 135 no bands
185 fast
245 triple paused closegrip!!!!!!!!!!
225x4 paused closegrip
185 for a bunch
chins 90x3 115x1.5
dont remember the rest

11-03-2002, 06:29 PM
hang cleans 135 for a ton then 155 for 5ish then 185 miss 175x3
back down to 155 for a bunch more then 135 for more. (these are fun as hell)
i think i ddi some good mornings after these fellas but dont quote me on it:)
forgot abs

11-03-2002, 06:32 PM
no spotter so i did db presses
hit 80's for 5 and 90's for 5 right arm and about 2 inches from locking out the fifth on my left arm!!
pushdowns 4 sets 15sec rest
chins bwx14 13 10
sleep - who needs it:)

11-03-2002, 06:35 PM
zerchers from starting position
315x3 very hard
335x3 almost died
buddy wanted me to try 365 so i tried and was to dead to budge it
i was aiming for a heavy triple today so the 335 pleased me
hang clean and jerks
150x3 these are going to be stuck in my routine for another while

11-03-2002, 09:27 PM
so those hangcleans are kickass eh? lol

btw, what are your current maxes, with gear and without?

11-05-2002, 08:41 PM
the hangcleans are great!
not sure on the maxes right now. all i know is that my bench max should be up now

11-05-2002, 08:44 PM
135 9 triples all closegrip
185x1 freakishly fast
225x1 same deal
255x1 not fast but pretty smooth
230x6PR lets just say that the last rep wasn't very fast:D

came back 2 hours later
tbar 160 for 4 sets of 6
lat pulls stack-2plates for sets of 5ish
thats it
sleep 6,5hours:(

11-09-2002, 06:21 PM
first time in a while i was able to do squats
all these wer done with a moderate stance and raw
225@5 275@3 275@3 275@4 245@7 275@1
came back 1.5 hours later and did hang cleans,
repped out with 135 and 155 and did 175 for a couple and again missed 185:mad:
few sets of decline situps to work the ab
went to do side bends and as i was wwarming up i think i semi pulled both sides of my lower back. It hurt a bunch and i couldn't bend sideways much.(as of sat.it still hurts but is imprioving)

11-09-2002, 06:30 PM
2 board closegrip paused
hit a slooooow 275 and missed 280
reg closegrip bench
225@7ish 185@12 135@15max grip
5 quick rest sets of pushdowns with 150 tied old PR
big driop set on plate laoded bench machine thingy
buncha chins

11-10-2002, 09:43 PM
225 for a few felt nice
275 felt like a feather
365@5 whoa, im not meant for reps:)
405@3PR first time i've ever done 4 plates for reps
ran outta time
sleep 12.5 hours:cool:

11-11-2002, 11:20 AM
nice job on the cg 2 board press!
ur close grip strength is almost equal to your normal bench isnt it?

one more questiion on the bench, im weak off the bottom of the lift, what can i do to fix this?
note: i lift with out a shirt

Saturday Fever
11-11-2002, 12:26 PM
Speed work and lats. When you get stuck on your chest, it's because your lats are either not strong enough or you're not using them properly.

11-11-2002, 04:52 PM
Thanks shredder. My closegrip is actually a good bit higher then my wide grip bench.
And SF's answer is spot on.

11-16-2002, 07:44 PM
95 and minis doubled speed was nice
joints didn't overly like the speed sets though:(
some closegrip bench, few singles i believe
db bench 90x4.9 100x2.9 80x5 80x5
pushdowns quick rest
4 sets of bw chins

11-16-2002, 07:46 PM
9 doubles with 185 speed was average, just getting used to box again
came back 3 hours later and did
zerchers up to a very nice 315 starting from bottom posistion
hang cleans 4 sets or so 135-155 then 175 for a single
worked the ab

11-16-2002, 07:49 PM
reg bench grip 3.5 inches from smooth
250 went pretty nice
missed 275 but it felt good, only got it 4-5 inches or so
db press 80's for 4 sets of 5-6 i like doing these cause they dont bother my pec or shoulder anymore
pull downs stack for 6,6,4 250ish for 8
sleep - someday hopefully

P.S. Zerchers sunday!!!!!!!

11-18-2002, 04:49 PM
365x1 slow and heavy (old PR is 385)
390xX didn't even get both sides off the pins
sat down and within 10seconds i was getting pissed that i missed it so i got up all adrenaline pumped and got it:cool: 405 is next;)
5 sets of sldld wiht 225@6-7
few sets of abs
sleep 8 hours

Chris Rodgers
11-18-2002, 04:53 PM
DAMN!! How high off the ground were the plates??

Do em off the floor biatch. 290!! :p

11-18-2002, 04:58 PM
not sure how hight the plates were. The bar was touching my thighs at the staart when i was down parrelelele to the floor.
I'd be lucky if i could get down to the bar if i was doing them off the floor:) If i think on thursday i'll give them a shot. Might try 291;)

Chris Rodgers
11-18-2002, 08:03 PM
So you woul say just above the knees when standing? I'm gonna do these after deads on Saturday so I want to know. :p

11-20-2002, 05:47 PM
around the knees when standing, when i squat down to parrelelel th bar is just hovering/touching the top of my thigh.
Im switching gyms and a freind of mine just got a digi camcorder so hopefully sometime in the near future i can stick up solme ME days for everyone to see

11-20-2002, 05:50 PM
9 triples closegrip 135 all fast and powerful
185x1 zoom zoom
225x1 zoom
245x1 not bad
db press 75's for 3or4 sets of 10
chins 45x3 70x6 70x5 45x6 25x8ish

11-22-2002, 07:03 PM
185x2 10sets speed was alot better then last week , feet were wide but not ultra wide
came back 1.5horus later
deads 365x3 365x3 365x5
4 sets of standing abs

11-22-2002, 07:52 PM
closegrip bench touchn'go
185@4wide 4med 4 close superset
db press 4 sets of 6 75's nno failor
4 sets of chins 11ish each

11-23-2002, 08:42 AM
Hows school and work going these days?

11-23-2002, 07:35 PM
Hey Fangel, schools going pretty good except for pre-calculus(no surprise there:) Im still working a good bit too whcih is why my updates are far apart. Usually im getting 25-28hours a week so the money's still coming in good.
BTW thanks for asking:)

11-24-2002, 05:19 PM
There was 6guys with me tongiht and we had a camcorder so we had to do zerchers:)
smoked 315
365 slow
405 - 4plates PR!!!!!!!!!!!!
weighed in at 176 so that was a 2.3bw zercher:cool:
Other guys got
185triple bw118
225x5 bw150
225x5bw 128
225x1 bw 205
275x3 bw 225ish
did 7 singles with 225 speed deads after that
3 sets of 12 on arch back good mornings 135lbs
2 sets for my ab
that was probly my best workout in 6months, loved all the energy going around from all the people.
sleep 12 hours

Chris Rodgers
11-25-2002, 05:05 PM
Nice!! Were these done off a pin like last week?

11-25-2002, 05:32 PM

11-26-2002, 09:03 PM
3 sets of speed bench with 135
then 185x1 225x1 stuck on shirt
275x1 flew!!!! I was pumped:) Pause no stall all good!
walkouts/handoffs with 10 sec hold 275,315,345 all felt good

no shirt
205x7 paused 1 touchngo
135x25 wide grip
db press 85x5,6,5,5 these are going good
3 quick set puhsdowns 150,165,150 10 reps these were up
4 sets of lat pulls heavy and light mixed
sleep - 6 hours

11-29-2002, 09:54 AM
225 for a few
suit bottoms
275 1
315 1
straps up and knee wraps no belt
365 1 pretty good speed
called it quits there
considering i haven't had a real squat workout in many weeks i was pretty happy today
came back 3 hours later
squats suit bottoms
speed deads 225 7 singles all very fast
4 sets of decline abs
sleep 6 hours

11-30-2002, 07:54 PM
closegrip raw
185 flew
225 flew
stuck on shirt
285 went up very nice!
Then 3 board press with comp grip (pinky on rings)
255x6 275x3ish and another set whichh i forget, all reps were paused
came back 3 hour s later
some closegrip sets with 185-225 for 4-10
skulls 3 sets
4 sets of lats

12-01-2002, 04:43 PM
no suit
225 for a few
put on suit bottoms
275x1 nice
315x1 pretty good
straps up belt and knee wrpas
375 hard to get down but went up nicely
did some deads up to 315
I might have a trick up my sleve for the deads in the meet. Will have to wait to see.

12-03-2002, 07:24 PM
whoa, last workout befor the meet and last one at my gym. Bench night sorta
speed bench 135 4 triples
185 for a superfast single
225 fast snigle
that was it, elbow was soar cause i didn't eat or drink for many hours.
sleep 6 hours

12-09-2002, 04:32 PM
Weighed in at 8.00am with a full breakfast in me. 79.9kg 176lbs
Nerves were getting bad near my first squat cause i wanted to get the first one and i was helping a bunch of other lifters. Attempts are as follows:

1st : 165.0kg 363lbs smoked it
2nd: 172.5kg 380lbs hard
3rd: 180.5kg 398lbs Got it!! New N.S. Record

1st: 126.0kg 277lbs felt heavy but got it New N.S. Record
2nd: 132.5kg 292lbs got it good New N.S. Record
3rd: 137.5kg 303lbs Oh Yeah!!! New Record and big PR!

1st: 200.0Kg 440lbs Not as fast as i wanted
2nd: 217.5kg 479.5lbs Pretty good
3rd: 228.0kg 502lbs!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! New NS Record

Total 545.0kg 1201lbs

Bench Only
1st: 130.5kg 287lbs Went up good New NS Record
2nd: 132.5kg 292lbs Up nicely New NS record
3rd: 137.5kg 303lbs Miss, Back cramps and spasms. Needed help off of the bench

This was my best day ever for lifting!!!! i went 9 for 9 in the powerliftng and 2/3 in the bench only and i set 8 new Nova Scotia Records.

On the squats i used a tip from one of the lifters with me to not hold in as much air and it did wonders. Ever one of my squats were beyond parrlelel by a ton and my form stead good.
On bench there was a bit of trouble but i got through it and set a new PR. The bench was rock solid and the floor slipery so no leg drive and thats the reason for the back cramps at the end of the day.
On deads....well what can i say. I was beyond happy with the 502 i was smiling for the rest of the night. It was so slooooooow and i was so loud:) Once i got it up i just gave a nice smile and leg gravity take over again.

All of the other guys with me did great and one of the guys i just got doing deads about 3 motnsh ago and he did an easy 303 weighing in at only 132lbs! I had a phenomenal time and the night was great too:alcoholic

The best lifter there totaled 800kg at 90kg bodyweight!!!

No Pics of this meet but its all on video sso hopefully i'll have everything on the computer wihting the next few days.

12-09-2002, 04:45 PM
Superb work Adam.

What suits you wearing in each lift these days?

Chris Rodgers
12-09-2002, 05:29 PM
Freakin amazing!! 9/9 is just crazy and PRs and records set all day. Great job.

12-09-2002, 05:33 PM
Thanks Fella's:)

squats i had on my titan centuarion and knee wraps and belt, bench i just had on the ehphd inzer, deads i have the slippers and centuarion and belt.

Paul Stagg
12-10-2002, 04:47 PM
Feaking awesome lifting.

I need to catch up with you whippersnappers.

chris mason
12-10-2002, 05:26 PM
Great job!

12-14-2002, 09:30 PM
buncha sets of 225 paused and what not.
deads up to 315 for a feww sets of a few
sldl 185 for 3 sets of 10
abs 4 million reps with the stack on the machine

i've started going to a new gym so im still try8ing to get used to all the different stuff.

12-14-2002, 09:33 PM
closegrip bnech no pause up to 245 first 2 went up realy good and 3rd was sloow
did some sets
did a set with widegrip 135lbs
4 sets of chest supported t bar
1 sest of chest supported machine(too easy)
1 chin up
that was it

tommororo i get to do 20 rep squats!!!! I have 3 other people that will be doing them so it could get interesting to see who passes out first:D

12-15-2002, 03:08 PM
20 reppers
185x20 not a killer
sat down, 5 minutes later i get tipsy and get freind to take me to bathroom them bam! im on the ground blacked out. I get my vision back then blackout again completely. 2 guys had to haul my ass out of the gym(i was dead weight) and into a car to take me to the emergency room! The guys said at the gym that i was completely white and my lips turned color and my eyes were back into my head. The doc checked me out and said all was pretty good. No more valsalve maunero(sp?) for 20rep squats;)
I went back to the gym to gather my stuff and the rumour was aroudn that some guy came into the gym drunk from the night before with no food and did squats then passed out:eek: Rumours = evil
well...that was the highlight of my weekend

Chris Rodgers
12-15-2002, 10:39 PM
Holy freakin shiat LATMAN!!

That's nuts man. Nobody can ever say you don't train intensely. Glad to hear all is well now.

12-17-2002, 05:56 PM
8 triples closegirp with 135
single 185 fast
6 sets of 5 pushdowns with 130
4 sets of chest supported T bar with 90lbs 8reps
played 10 mins of squash

Tommoro i get to go play lots of raquet ball so lots of cardio for moi

12-18-2002, 09:41 AM
1st : 165.0kg 363lbs smoked it
2nd: 172.5kg 380lbs hard
3rd: 180.5kg 398lbs Got it!! New N.S. Record

1st: 126.0kg 277lbs felt heavy but got it New N.S. Record
2nd: 132.5kg 292lbs got it good New N.S. Record
3rd: 137.5kg 303lbs Oh Yeah!!! New Record and big PR!

1st: 200.0Kg 440lbs Not as fast as i wanted
2nd: 217.5kg 479.5lbs Pretty good
3rd: 228.0kg 502lbs!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! New NS Record

GREAT job at the meet Adam!! Really impressive man. A 300 lbs. bench is great work, seriously. Everything was terrific. Keep up the hard work man. Westside seems to be working great for you.

12-24-2002, 07:02 PM
275 for 2 sets of 4 then felt light headed.
No more maximal lifting until i get checked out by the doc:(

i did some benching on the friday that went good but i forget it all

on saturday i worked 16 hours with just 2 30mins breaks. i was tired.

on sunday i played an hour of raquet ball

on monday i worked 16 hours with one 30 minute break at the end of 14 hours. I was really tired after thta one.

Miss Rezza
12-24-2002, 07:55 PM
Originally posted by Adam MacKinnon
on saturday i worked 16 hours with just 2 30mins breaks. i was tired.

on monday i worked 16 hours with one 30 minute break at the end of 14 hours. I was really tired after thta one.

Think it's time somebody got a new job! :nod:

12-24-2002, 08:04 PM
hmmm, you have a good point:)
I get to call in my own hours though so i'll just charge a bit of overtime;)

12-24-2002, 09:41 PM
just posting some cool pics






12-28-2002, 07:00 PM
Workin out by myself so could'n't do anything fun/crazy today
did closegirp touchin go pressin
felt like i was going to pass out after it so no more workout.
I have to wait until after jan.3rd before i can workout again because whenever i do the vaselva(sp?) i start to get light headed and dizzy/weak. So tomroroor im probly just going to play some raquet ball

12-28-2002, 08:35 PM
Originally posted by Adam MacKinnon
275 for 2 sets of 4 then felt light headed.
No more maximal lifting until i get checked out by the doc:(

i did some benching on the friday that went good but i forget it all

on saturday i worked 16 hours with just 2 30mins breaks. i was tired.

on sunday i played an hour of raquet ball

on monday i worked 16 hours with one 30 minute break at the end of 14 hours. I was really tired after thta one.

Wow, where do you work? I'm assuming you choose to work those crazy hours, and weren't forced into them? Because that is blatantly against the law...you should have at least a half hour lunch a 2 15 min breaks for a full 8 hour shift....

Congrats on the meet, btw - very impressive lifts!

12-28-2002, 08:40 PM
I'm a merchandiser for a milk company. During X-mas it gets really busy with milk sales so i pretty much have to work those hours. It sucks but its pretty good money.

12-29-2002, 06:38 PM
did some benching today. went up to 225 for a single just to do something, played 20 mins of raquet ball too.

I did some updating on my messy web site and My pics from the sept meet are there for those who didn't see. Site is http://ns_powerlifting.tripod.com and click on Atlantic Open Pictures.
I tried uploading them here but the pics are too big

01-10-2003, 06:45 PM
Grrrrrr. still not basck to the gym yet!!!
I went to the doc today and he said that i have to stop straining and learn how to lift. I wasn't too happy with that
I'm getting my blood checked out monday or tuesday to see if anythings gone bonkers there. Tuesday i will be back in the gym benching no matter what.

01-11-2003, 03:27 AM
Originally posted by Adam MacKinnon
I went to the doc today and he said that i have to stop straining and learn how to lift.

Was this just a regular doc, or somebody specialising in the sports field?

01-11-2003, 07:11 PM
Regular doc. I'm trying to find a sports one in my area now.

01-14-2003, 04:21 PM
boy am i weak:eek:
135 for a bunch
185 5
185 3
t bar a few sets of plate and a half for 10repsish
i was done, got a little bit light brained after the bench cause i had to strain a bit. I'm going to try to drink gatoradeor some other sugary beverage next time i workout to see if that helps moi.

01-15-2003, 09:55 AM
Is your energy down due to all the hours you've been working lately?

Post your diet up and we'll see if that is affecting anything

01-17-2003, 06:57 PM
I dont have a set diet so anything goes in that department:) I always manage to get in my cals and carbs and fats are come in a good amount, protein is usually fairly low 100-140grams
Im thinking that it could be from the work too, i had my blood work taken yesterday so once i get the results back i'll make a new plan of action.

P.S. Westsssiiiiiddddddddeeeee!!!

Saturday Fever
01-17-2003, 06:58 PM
I've read a lot lately that says your body will "make do" with regards to protein. Such to the effect that if you eat 30g, then your body needs 30g. If you eat 200g, your body will need 200g. Just food for thought.

01-27-2003, 08:23 PM
pushups 30reps quick tempo
fasst pushups(hands rasing from ground) 15or 20?
15 quater dips

I am getting fatter very quick right now so something had to be done. I will do some of these 'workouts' for a week or so then try to go back to the gym for a light sesion

02-02-2003, 11:31 AM
pushups 30 quick tempo
20 really quick and on one foot:cool:
that is all
swimming is coming along better for me now so it looks like i may be able to do cardio soon to get some of this extra wieght off
right now im at 181lbs

02-05-2003, 05:19 PM
I actually worked out at the gym today
bench 95@25
rows on machine stackminus 2 for 3 sets of 8ish

swimming was ace today! 3 weeks ago i could only get 3 laps of the pool and today i got 21!! I was fookin tired after that:D

02-05-2003, 05:20 PM
last night i did like 20 sets of db style rows with the big bands too.

02-11-2003, 09:58 AM
didn't plan on workin out last night but whent in to help a buddy with his new shirt
I did:
4 sets of suppoerted rows heavy
3 sets of machine shoulder press heavy
2 sets of incline db press 40lbs 20reps or so
something else which i forget
I didn't get dizy for the whole workout but at the very end my firend said i started to turn white so i stoped there.

02-18-2003, 12:31 PM
cardio :eek:
1.5km's of running,walkin,joggin
I didn't get very tired but my side cramped up alot and that pissed me off.
Otherwise My fatness level has slowed and im holdin steady at 180

02-24-2003, 04:42 PM
15 mins on mini trampoline
i got tired
Im hopefully going to the gym tomooro if i get time and i'll so something light then probly play raquet ball

I purchased the Captins of Crush grippers today! I got the trainer and the #1 so i am broke for a while. Also had to pay 2000 bucks for repairs to the auto:cry:

02-25-2003, 06:42 PM
back to the gym
275 6,6,7 after the second set i felt light headed so i waited extra long before i ddi the last set.
soooo.... im still ****ed up
workout = ****ty
school = annoying
work = pain in the ass

02-26-2003, 06:31 PM
went well
got my 27 laps, supposed to do it in 14 mins but im fat so it took me 23 mins:D
I'm changing my game plan for training too. Im going to spend the next few weeks doing ultra low weight for sets of 10ish then very slowly build up. I met someone at the gym thats my age and size and a bit stronger then me so it will be great motivation once i get back to training hard

02-28-2003, 06:58 PM
chest supported row 4 sets
t bar 3 sets

02-28-2003, 06:59 PM
95 for 3 sets of 15
shoulder press 3 sets of 15 with 1/3 of the stack
30 mins of raquet ball

03-04-2003, 07:40 PM
4 sets of 15-20 with 105lbs into the triple digits now;)
shoudler machine 1/3 stack for 3 sets of 12
incline db press 40's for couple sets
curls 2 sets withthe 40's tuttut

03-04-2003, 07:47 PM
5 sets of 15 squats with 75lbs
set of front squats
bnech 3 sets of 95x15 and 95x30
db press 45's 4 sets of 15
supperted rows 3 sets

03-12-2003, 09:30 AM
I got my grippers!
So far i've closed the trainer with each hand.
The #1 i closed with my right hand but a 1/4 inch away with me left.

Chris Rodgers
03-12-2003, 03:17 PM
You bench more than you squat?? Chest and bicep pretty boy. tuttut


03-14-2003, 05:53 PM

workout on wednsday
bench 135 for sets of 15 and set of 22
155 for a really fast single, doesn't look like i lost any speeed
db press 50lbs's for buncha sets of tons of reps
suppoerted rows few sets

i twisted my rotator in the morning so i couldn't do any direct shoulder work, it hurt raising my arm higher then my shoulder but it was good enuf for benching

03-14-2003, 05:56 PM
bar x bucnh
135 x alot of reps
225 x few sets of 6
275 x 3 speed singles fast
lots of sets of supported rows , did 2 sets with the stack
did some gripper work when i got home.
rotator was still soar

03-21-2003, 05:36 PM
135 for a bunch
185 for a few
185 for 2 quick singles
155 for a few sets
sldl 225 for 6 sets of 6
felt great

03-21-2003, 05:42 PM
135 for a few
155 for sets of 15 and 20's
185 for a single...still go t the speed!
more useless sests of 135 wide grip
2 sets of hammer curls with the 40x6
shoulder machine press 2 sets
6 sets of bb rows
gripper work

Chris Rodgers
03-22-2003, 08:10 AM
Feeling better man??

03-23-2003, 10:31 AM
its getting alot better, the last 2 workouts i went 'heavy' and it didn't affect me a t all. Im still going to take it slow until im near where i was in december. IM still going to do a meet in may but im probly just gonig to do it raw.
Nice job on the deadlift PR!

03-26-2003, 08:52 PM
185 for 6
245 for 1
205 for a bunch
205 for 6 fast ones
185 for a few sets of 6ish
135 for 10
walkout with 315
no lightheadedness and i passed my swimming cource today:cool:

03-28-2003, 05:45 PM
upper back
like 7 sets of supported t bar 2 of the sets werw 2.5plates for 6
4 sets of chest supported rows a set of 7 with the stack
ran outta time

04-02-2003, 07:46 PM
lots of it
tons of sets, too many to count:)
high set was 225 for 4 closegrip
5 sets of 10 on pushdowns
db press with the 75's for sets of 4-5

04-03-2003, 04:13 AM
Do you plan on writing an updated westside article in the near future?

04-04-2003, 06:13 PM
i was going to before in the summer but i got to tied up with work. I'd like to do another article with pics and possibly some videos in it but im still very tied up with school/work. Hopefully in the future i'll get some time to do another one.

04-04-2003, 06:14 PM
135 for a bunch
185 for a few sets of 6
225 for a few
abs 3 sets of 25 explosive with the stack
My two day later update; abs are very sore!

04-04-2003, 06:18 PM
135 for 8 felt unbalanced and slow
moved to another bench with more padding
135x10 fast
185x3 fast
215x6 happy
235x4 very happy
245x3 couldn't believe it
255x1 and the bottom of rep 2 both my pecs felt like they were going to tear off so i yelled for spotter to grab it, felt like i would have got the rep though
pushdowns 5 sets of 10 with 100-120
shoulder machine stack for 6 180 for 8,8,6 stack for 4

Chris Rodgers
04-04-2003, 06:20 PM
Holy crap!! Bench strength is still high!!

chris mason
04-04-2003, 06:37 PM
Nice to see things are still going well with your training. You are like the strong silent type. You don't say much (on the site), you just keep training with awesome consistency.

04-09-2003, 06:08 PM
hmmm, did a few workouts with sq/dl but cant remember them

bench yesterday
didn't warm up as usual and i paid for it
barxbunch 95 bucn 135 bunch170x1
230x4 then ouch. Rotator!
tried to unrack 170xfailed
tried to bench the bar, failed
was pissed at myself at this point
left hand pushdowns 7 sets of 10 with 40-60lbs

04-09-2003, 06:10 PM
bb rows sets of 8 with 165 5 sets maybe
chset supported rows stack for 3 sets of 8 stack's 200lbs i think
curls 3 sets of hammers with the 40's and 30's for 8-15
rotator feeling better but stillnot great

04-13-2003, 07:12 PM
bar,135,170 for reps
185 for 6
205 for 3 sets of 8
255 for a couple
305ish for a slow single, very deep
150 for set of 10 with ass like 2 inches from ground
good mornings couple sets of 150 and 185

04-13-2003, 07:13 PM
bar for alot
95 for 3 sets of 20
135 for buncha sets of high reps
pudhowns 5 sets of 10 with 110 15 sec rest

04-16-2003, 05:57 PM
bunch low sets
365 for 2 singles
365 for a fast triple
225ish for some
225 for 2" extended deads 15 reps

04-16-2003, 06:01 PM
bar 45 95 for a whole lotta reps to warm up the shoulder
185 for a triple, felt decent
185 for 15 closegrip tied old PR!
185 for 14 closegrip last 6 were paused!
135 for 20 something or other
pushdowns 5 sets of 10 short rest

Bench is back!

Heres a pic that looks like the bike that im getting:)


Chris Rodgers
04-16-2003, 09:20 PM
Strength is looking quite ace! Keep it up!

04-21-2003, 04:17 PM
Bench again? must have forgotten to write down a workout

Bench - all closegrip as usual
bar,95 135 for tons of reps
185 for a few
225 for a couple
260 went up pretty good just a touchn'go
185 13 with the last 5 or so paused for a long time
185 for 6 fast
135 for 20some

pushdowns 5-6 sets of 5-8 reps with the stack
meet in 2 weeks! im goin raw on bench and probly raw on squat. Matters if someone needs to borrow my singlet off of me

04-21-2003, 04:43 PM
adam are u going to do westside again?

04-21-2003, 06:14 PM
yup, once i can set certain days to go to the gym I'll be back with westside on the bench. Deads and squats may take a nother while yet

04-22-2003, 07:12 PM
bar 135 etc
315 for a few felt good
405 one ace
this was as high as i was going to go but....i love deads:)
455 for a nice single Gym PR No booties or belt for that one
few sets of good am's
supported T bar Stack for 9 7 6

Chris Rodgers
04-22-2003, 07:24 PM
Nice benching and pulling!!

What's the weight at??

04-23-2003, 08:14 PM
still a fat 180
i do 'cardio' now:)
after this meet i'll probly be getting large if i can afford it:D

04-24-2003, 08:35 PM
lots of wwarmin up
245 for a nice long paused single close grip
225 for 5 puased closegrip
185 for 7 then i felt sleepy so i stoped:)
couple sets of pushdowns
squats with suit tommroororo

04-25-2003, 06:22 PM
warmued up
185 for 6
225 for one suit bottoms and shoe's
275x3 easyier
315x1 very nice
365x1 straps up and it was nice deepest heavy squat in my life i think:)
ran outta time

04-27-2003, 09:19 PM
warmed up
247 for nice one closegrip paused
257 same deal
some lockouts 315 for a few sets of a few
meet on saturday!

04-28-2003, 06:01 PM
rows 2 sesions
first one just did chest siported rows 3 sets 7 x stack
next session
chest supported rows
stackx9, 8,8,7,8
T bar 3 plates for 4 sets of 8

04-29-2003, 07:16 PM
warm up and stuff
suit bottoms 275 smoked it
straps up no knee wrpas or belt 345 stuggled like a mother to get to parrell and went up no prob. Might have to open alot heavyier then i expected
Legs are looser on suit but the straps are tighter?
2 sets of abs

04-30-2003, 05:47 PM
deads just for fun:)
warm up....
315x3or 1 i forget
365 for a single
rest time

Chris Rodgers
04-30-2003, 08:05 PM

Good luck at the meet!

04-30-2003, 08:53 PM
everything looks good adam,goodjob and goodluck.
by the way, what kinda poundage are u expecting to go for @ the meet?

05-01-2003, 04:15 AM
Thanks guys

The numbers are top secret..... actually i have no idea on how my lifts will go;)

05-04-2003, 06:49 PM
Meet Report!

Well...after a 6 hour drive i got to Middleton which is a very small town in Nova scotia for the provincials. I had 4 other lifters come with me and met up with a bunch from my area.
I weighed in at 8.20 81kg or so and we startedd lifting at 10.20

Weight 81kg 178lbs or so


1st 165.0 kg 363lbs passed
2nd 175kg 385lbs passed
3rd 181.5kg 399lbs passed
4th 183kg 403lbs passed


1st 110kg 242lbs failed
2nd110kg 242lbs passed
3rd 115kg 265lbs passed


1st 200kg 440lbs passed
2nd220kg 485lbs passed
3rd 228.5kg 503lbs passed
4th 233kg 513lbs failed


no fourths 1167
fourths 1171

Bench Only

1st 110kg 242 passed
2nd 115kg 265 failed
3rd passed it


Titan dual quad squat suit
titan knee wraps
deadlift slippers
T shirt (no bench shirt)

Write up

Wow is what i have to say:) I couldn't belive how the lifting went. On squats my opener went fine and the second with 385 felt pretty good. I had another guy from my area same weight age etc battle out for the record with me. i went for 399 to beat my old record on my third lift. Then the other lifter went for a fourth of 402 so i went for a fourth of 403 and got it, still not sure how i pulled that off but it amazed me. Depth was not a question on any squats. I was rediculously low on all the squats cause i couldn't remember how far down parrelell was.
Bench went over pretty well. My opener i forgot to puase so it was a no go. I played it safe and did the same weight on the second that went up no problem. the third lift was a good strugle but i felt that i had some left in the tank.
Deads!!!! Opener felt sorta heavy which was 440. Went 485 next because i was still battleing it out with the other lifter:) it went up slow but still had some left so i went 503 to beat my old record by a pound and got it very slowly:). the other guy then went for 512 on his third and got it so I got the adrenaline flowing and wentballs out on 513. It was the most dreadful rep in history, i had to take 2 breathes near the lockout beacause the lift took so long. I locked it out after a hell of a fight but i could set my shoulders back so it was a no go but just lifting it made my day. I really liked having such close competition becuaese it put me to the next intensity level and we were still cheering eachother on.
Bench only was alright. In the warmups i was falling asleep on the bench cause the 4th dead just took out everything. I nailed the 242 opener and went 265. midway up my right side of my back cramped up very badly and caused me to twist alot. I still finished the lift but got reds and passed the fourth for safety.
The day was very long because we got there at 7.45 in the mornings and awards were done at 9.30 at night. The meet was great, there was 45 powerlifters and 28 bench only's. Today my body is so sore especially my forarms from putting on so manybench shirts. I had 6 people around me all at once needing me to put there shirts on!
I saw some amazing lifts done and canadian records broken. Best lifter was 90kg 198lbs and totaled 827kg 1820lbs
Everyone that came with me did great and i dont think anyone bombed out in the contest which was nice to see.
I have all my lifts on video and my freinds took pics so hopefyllly they turn out.

Chris Rodgers
05-04-2003, 07:14 PM
ACE! Great lifting bro. I can't believe you hit those numbers after not being able to train heavy for so long.

05-05-2003, 03:22 AM
Good job lad

Paul Stagg
05-05-2003, 09:26 AM
Great job!!

Why no shirt?

05-05-2003, 12:02 PM
Thanks guys
Paul - No shirt because i was short on money after buying the bike so i needed to sell the shirt to go.

05-08-2003, 06:33 PM
bar etc. for a bunch
set of good am's with 135
Im not going to the gym again till sunday and that whole week i'm giong to go light cause i feel burnt out a bit right now.

05-11-2003, 11:20 AM

Only got 2 good pics, the rest came out fuzzy and ****.

Heres a deadlift one.
I'll enter the poundage later, its either 440 or 485

05-11-2003, 11:21 AM
Deadlift number two

this is 485 or 503-possibly 513?

05-13-2003, 05:10 PM
went up to 185 for a lots of singles/triples
felt good
got tired and called it a day

05-21-2003, 05:44 PM
went up to 335 for a speedy double
set of bb rows with 200

05-21-2003, 05:53 PM
went up to 185 for 10
weight felt heavy on my joints so i just did a few sets wiht the 185
pushdowns 5 sets of 100
next week i should be going 90% or so

05-26-2003, 03:57 PM
lower back is bugging me right now,, haven't lifted in aweek or so cause im tired and too busy
On the bright side i finally got my bike licence so now i just have to get the beast inspected and then the fun begins

06-04-2003, 07:58 PM
back is feelin better now
still not 100% but coming along
did bench coupple days ago
plate a side for 28 then 95 for 30some times
did 50mins of raquet ball too

06-05-2003, 08:04 PM
about 50mins (Mudvayne CD)
on stationary bike, fast pace
i felt like eating healthy food after excercising, it was weird.

06-06-2003, 07:11 PM
chest supported rows stack(200lbs or so) 5 sets of 6 then 180 3 sets of 10

06-07-2003, 05:00 AM
Woah...exactly what benefit do you gain by sets of 30 reps with such a low poundage- or is it mainly recouperation?

06-08-2003, 04:58 PM
Only reason i went that high on reps is because i ahve'nt benched heavy in a while and my shoulder bothered me last time i benched. It was more of a rehab/conditioning workout.

06-13-2003, 11:01 AM
cardio 60 minsd on exercise bike going hard most of the time.
post workout meal 1L of chocolate milk:)

06-13-2003, 11:02 AM
sprints 50yards then walk 75 yards and repeat. 15 or 20 rounds. Exhausting!
Next day and my legs/hips/obliques are killin. even my rhombiods or something around there is soar

06-16-2003, 06:12 PM
first workout in a while
deads plate fora few
2 plates for a few
3 plates for a few
3.5 for 1
4 plates for a single
5 sets of chest supported rows stack@6-8

cardio to do tongiht
excercise bike, probly going to do some HIIT on as long as it doesn't break.

07-25-2003, 05:15 PM
little lay off, Im back to my good old job again doing 60+ hours a week. Trying to get back around 45 soon but dont know how it will turn out
I worked out yesterday!
did lats and bench
bench 185@4 this felt heavy:(
used a bunch of new eqiippment for back. I did 2.5 plates a side on some isolateral thingy hammerstrenth for 8
that was it
day before that i did sprints 6x35 yards and walked 50 yards back after each one then went right again. Tireing! Legs got sore the next day
and today i went on the excersice bike for 20 mins at 15-20 mp or km per hour. NOt sure what system the bike is in.

10-17-2003, 07:56 PM
Been a while since I updated this.
Well I didnt workout since last time but I'll put my new 'accomplishments' in.
Oct.15th got rid of wheel-chair.
My third week home and feeling good. I can now walk far and I'm not too wobly.
I can also jump a whole 5 inches or so lol, but its triple what I could do a few weeks back.
I'm still on the mechanical soft diet or some thing which means not muct reg. food.
Some of this stuff you might not understand so if you post a question it might take me a few days to respond.
Weight 172 and fat

Saint Patrick
10-17-2003, 08:11 PM
Congrats on the recovery so far man. Good to see you back on the board!

10-18-2003, 08:49 AM
Yeah, great to see you back!

Dont worry about, your body @ the moment mate. You will regain your strength and size in time, especially becuase you've been and done it before :)

good luck fella

10-18-2003, 01:22 PM
You are triumphant man! - :)

...good news about everything - you will be on a roll soon enough

10-20-2003, 03:04 PM
Glad to see you back here man. Good luck on the complete recovery.

I can't wait until you start smashing PR's again.

10-20-2003, 11:57 PM
Good luck Adam! Here is where muscle memory comes into play :).

11-01-2003, 08:51 AM
Well ,not much has changed in the last two weeks. I can now eat anything and I fully take advantage of that:)
My discharge date is this Weds. the 5th but I have to stay till thursday cause I'm having a check-up with the plastic surgeon. My weight is now around 177-179 and I gained some muscle in the last few weeks.
I think thats about it.

Joe Black
11-01-2003, 08:58 AM
Adam, keep your head up mate, you seem to be doing great!

11-01-2003, 07:46 PM
Just thought of something else
My bike insurnace people are going to set me up with a personal trainer at the gym.
There suppose to be pretty good so I hope that's the case

Maki Riddington
11-01-2003, 08:05 PM
Hey, your back! It's great to see you back Adam.

11-01-2003, 08:24 PM
Glad to see ur back bro.

cant wait too see u start shattering Prs again,good luck man.

11-01-2003, 10:18 PM
Best of luck bro, looks like you don't have to start back at square one and welcome back!!! :hello:

Paul Stagg
11-03-2003, 07:50 AM
Awesome to see you!

Great progress - keep at it.

11-08-2003, 08:04 AM
workout (sorta)
mini band bench press 20 reps
m-b db rows 20 reps each side
body weight squats 20 reps
Serratus incline exercise with band 20 reps
Overhead press with band 20 reps

As you can see 20 was my number today:)

Sleep 8 hours

11-08-2003, 08:19 AM
You know you're hardcore when the first thing you think of after a serious accident is getting back to the gym. ;) Great work bro, I hope everything continues to get better each week!

11-08-2003, 08:21 AM
Adam I never knew you as I am fairly new. But I am glad to see that you are doing so well. I look forward to watching you recover and some tearing A** back into the iron game! Keep your head up and get wicked strong bro!!!!

11-09-2003, 08:21 AM
Rows - each hand
Serratus lift
Shoulder press

Everything was done for 2 sets and 20 reps a set. Used a mini band doing all them

11-11-2003, 05:25 PM
3 sets of 20 reps - squats with mini band

11-11-2003, 05:27 PM
Rows - each hand
Serratus lift
Shoulder press

20 reps a set sor 2 sets each

Just as a comparison
before my forearm was 13" and arm over 15"
now forearm 11" and arm 13"

Scott S
11-11-2003, 06:17 PM
Ouch. Glad to see you're getting back on track! :thumbup:

11-13-2003, 06:38 AM

3 sets of 20 on squats with mini band

Walk outside for just over 2km's

11-13-2003, 09:12 PM

Bench press
rows (each hand)
serratus list
shoulder press

2 sets of each 20 reps per set

Tricep kickbacks
1 set of each 10 reps each

The kickbacks and curls were only done on my right arm.
There done to try to bring the right side equal to the left.

Sleep 9 hours

Went for walk outside (in the rain) for 2 km's

11-13-2003, 09:22 PM
Great to see the workouts picking up. Is your endurance picking up fairly quickly?

11-13-2003, 09:26 PM
Yeah, the endurance is coming back nicely.
Soon I'll make the "workouts" longer as there starting to feel easy

11-14-2003, 03:59 PM

Walk outside for 3km's. Would of went farther but there were no lights and I don't feel like getting attacked by wild animals.

I'll do a squat workout later on. Not sure on the sets or rep scheme yet.

11-14-2003, 09:40 PM
Squats 3 sets of 25 reps holding mini band

11-14-2003, 09:42 PM
P.S. Happy birthday to me;)

11-14-2003, 10:21 PM
Happy b day bro, good to see ur recovering well.

11-15-2003, 10:31 PM
Upper body

Bench press
db rows
serratus lift
shoulder press

2 sets of each and 20 reps a set
Tomorrow I might go to the gym to do squats.

Cardio today
walk outside for 3km's

11-16-2003, 02:16 PM

Actually went to the gym today

squats bar 10, bar 10, 95 10, 95 10, 135 5, 135 5
deads 135 10, 185 5, 185 3, 185 3

Hams are already soar lol
Someday I'll be in shape:)

11-16-2003, 09:10 PM
Originally posted by Anthony
You know you're hardcore when the first thing you think of after a serious accident is getting back to the gym.

Too bloody right:thumbup:

Great to see such a fighting spirit... I for one will be following your progress.

Welcome back:D

11-17-2003, 06:41 AM
no cardio yesterday. I was going to do it arond 7 but my friends came to pick me up. Then I was going to do it when i got home but it was freezing out and i was tired so I gave myself a rest day. Today I'll try to do it.

11-17-2003, 10:01 AM
Went for walk outside today.
4 km's

Will do upper body workout later on today

11-17-2003, 09:27 PM

Bench press
serratus lift
shoulder press

2 sets of each. 20 reps per set

Also did some kickback things and curls to pump the guns;)

11-18-2003, 11:13 AM
Did some cardio
Walk outside for 4 km's actually more then 4 but I'll use 4 as a reference (too big turn by lake)
Not sure if I'm going to the gym today or working out at home.

11-18-2003, 10:23 PM
Didn't go to the gym today

Squats with mini band 4 sets of 25

Thats it. I'm going to make sure that I get to the gym now cause these high reps aren't good for the knee's.

11-19-2003, 12:56 PM

went for a walk outside for 5km's (driveway past old gravel pit)
walking is getting boring

On sunday i made a protein order from supplementscanada.com
They have awesom prices and free shippng to canada over $200 I got 4-5lbs containers of prolab pro whey and 10lbs of n-large

11-19-2003, 08:04 PM

bench press
serraus lift
shoulder press

3 sets of 20 reps

did a set of curls and kickbacks too. 20 rep per hand

11-20-2003, 10:13 PM

Squats 4 sets of 25 with 2 mini bands they seemed to give about 100lbs of resistance at top of squat

No cardio todayy, got home late. will go tommorow

diet today was good for me.
breakfast penne pollo
dinner chicken fingers and fries
supper huge chicken breast and 6 big chicken strips
snack mac and cheese

got about 3 liters of milk in me today too

11-21-2003, 06:38 AM
How you doing?

Your cardio seems to be going well.

What are your short-term goals?