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

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11-21-2003, 08:10 AM
I'm doing pretty good now that I'm at home. The cardio is coming good, only missed it twice so I'm stayin' pretty consistent.
Short term goals, well I don't really have any specific ones but I'm just trying to get my serratus stronger now. (my scpapula/shoulder blade use to always stick ut bad, if I moved my arm forward and back it used to stick out so bad that you could easliy see it through my shirt)

11-21-2003, 09:03 PM

went for walk outside for 5 or 6 km's (to bridge)
i'll update this later with my workout

11-22-2003, 02:44 PM
I was supposed to go to the gym and it closes at 6.00 I left at 12.30 thinking I would be back at 3.00 It was just supposed to be a trip to the grocery store. I ended up getting home at 5.35 and didn't have time to go to the gym. I didn't get to go for my walk either. I'm pissed.

Short workout in the A.M.

bench press
serratus lift
shoulder press

Set of 20 with each of them

11-23-2003, 02:30 PM
deadlifts 3 sets with 185 5,5,8
I improved alot since last week. Was supposed to be a full workout but the gym decided that it was going to close an hour early, I only had 10 mins. to workout.

I think cardio had its day. Its cold out here now and dark and today raining. I might go on the exercise bike tommorow. Its in the basement but I didn't see it for 6 months

Paul Stagg
11-24-2003, 08:11 AM
Well done.

Did it feel good to do some pulling?

11-24-2003, 09:13 PM
It felt nice to actually pick up some weight.
Felt alot better then last time.

11-24-2003, 09:19 PM

Bench press 95 lbs 4 sets of 10 (1 failed attempt at 135, shoulder joint gave out at the bottom. right one)
Side lateral machine 7.5 lbs 2 sets of 20
Skulls 30 lbs 2 sets of 20

On bench for the first two sets I was pushing even but crocked (?sp). It was fine for set 3 and 4.

Me and my friends played racket ball and squash for a total of 25 mins. after that. My hand was too slow at moving to play squash but I could at least hit the racquet ball.

11-25-2003, 10:21 AM
my pecs are killin' me today
tri's and hams soar too

might do a pull workout tonight (drive depending)

Another update:
Delts have tons of doms now. Tri's and pec's also getting worse.

11-26-2003, 07:55 PM
squats 3 sets of 10 @135
dead 2 sets of 8 @ 185 lower back was pumped bad.
abs stack for 2 sets of 20

Pecs, tri's and shoulders are still soar. Might do a pull workout tomorrow.

11-28-2003, 08:08 PM
chest supported rows on "hemmer strenght" 2 sets of 20 with 35 per side
machine rows 2 sets of 20 with 14 as the weight

Took just over an hour as I showed my friend how to do squats and leg press/calv raises.

Still no protien:(

oh, no workout yesterday.

Goimg to start a "diet" soon so I'm just sticking some numbers in here to keep track of them.

12 x bx = 2280 Used bw of 190lbs

11-28-2003, 09:07 PM
c milk 1% p c f
8.5 27 2.5

milk skim
8.5 12 0

brown burger
12 14 26

white burger
13 22 19

brown burger w/bun
16 37 28

white burger w/bun
17 45 21

4 23 2

pb sandwhich
6 18.5 11.5

eggo pb
8 19.5 11

pne polo
17 50 9.5

frozen mac and cheese
12 41 6

K.D.quater box
8 38 2

tbs pb
3 3 7.5

pro.powder serving without milk
22 6 2
nlarge serving w/out milk
52 89 4

pro.powder serving with 250ml milk
30.5 18 2
nlarge serving 500ml of milk
69 113 4

11-29-2003, 08:13 AM
...it is great to see you working so hard consistently - keep it up man!

11-29-2003, 10:39 AM
Here's my boring diet that I made up

1protien shake w/milk
glass2% milk

2glass2% milk

3protien shake w/milk
chicken burger white w/bun (1)

4 1/2 serving nlarge

5 1/2 serving nlarge
glass2% milk

6protien shake w/milk

if my calories are too low or somethings wrong/looks crazy feel free to let me know

The total cals are 2240 i think
protien 208 grams
carbs 248 grams
fat 46 grams

My plan was going to be follow this for five days of the week M-F then on weekends have higher cals to help build some muscle, still keeping the protein high. Everything's tentative now though:)

chris mason
11-29-2003, 11:50 AM
I am glad to see you back at it. Good luck in your recovery.

11-30-2003, 09:43 PM
Bench press 95 x 4 sets of 10
Lateral raises on machine 2 sets 20 20lbs
Pushdowns, non rotating bar 75lbs one set of 20

Quick workout again, gym was closing.

12-02-2003, 06:51 AM
Im just going to write down the food I had and keep updating it.
I'll probly just do this for 2 days just to make sure i dont miss any meals.

Shake w/250 NSA milk
33 22 5 (p,c,f)

12-04-2003, 07:20 AM
Well, I got my second meal in the diet and we were leaving a relatives house when a phone call came for my mother. I found out that my dad was in the hospital with a heartattck. I have ****ty luck now. He's doing fine now at least and he'll probly be out in 5-10 days. So now my diets off for a few days:) I'm not staying at home much till dad gets back here. (its only me and dad at home) So probly sometime next week I'll try the 'diet' again.

12-06-2003, 07:36 AM
Well, going to have another run at this diet.

shake w/milk

shake w/2 glasses skim milk

chicken burger
shake w/milk

1/2 serving n'large w/milk

1/2 serving n'large w/2 glasses milk

glass of 2%milk

12-07-2003, 11:03 AM
diet today

shake w/milk

pene polo shake/milk and tb-spoon pb

1/2 serving n'large

1/2 n'large 2 tbs of pb, 500 ml's of milk in shake

protein shake w/milk

shake w/milk 500 ml's milk in shake

12-07-2003, 07:19 PM
chest supported rows 15x20 18x5 18x5 18x5 (18 and 20 are the amount of weight)
pullover machine 3 sets of 10 with 11

I'm suprised that I'm sticking to the diet. These frequent meals cut down on the hunger feeling alot.

12-08-2003, 12:24 PM
shake w/milk

can of chicken

chicken burger
shake w/milk 500mls w/pb 1 tbs




Tri's are killing me today. Must have been from the pullovers.

12-09-2003, 09:35 PM

Benchpress 4sets 95x10
decline 3 95x10
machine 2 90x10
abs 2 stackx20

Training was excellent today. Bench went from a hard 5 reps to a simple 10. Diet is still going strong too. Today my food got screwed up cause i wasn't home for 14 hours but I still ate as much chicken/shakes as possible.

12-09-2003, 09:39 PM
Sorry to hear about your dad. How is he doing?

Workouts are looking stronger each session. Things moving along pretty good?

12-11-2003, 03:47 PM
He's doing good now. He doesn't have any permanent effects that I can see.
Workouts are coming along great now. Soon I'll be benching 300 again:)

12-11-2003, 03:49 PM
Deads 205 3 sets of 8
Leg press 180 for 10,10,20
Short workout
The deads felt great today. I'll move to 225 either next dead day or the one after.

Chris Rodgers
12-11-2003, 04:06 PM

12-13-2003, 04:44 PM
Shoulders and arms

iso-whever the **** 4 sets 6,6 140 10 7 110
skulls 10,10 40 10,10 50
curls 403 sets of 10
ab machine 3 sets of 20 with the stack

Today is the fun day on my diet. Eat whatever I want (clean food)

12-17-2003, 04:27 PM
Little workout

3 sets of 10 on squats @ 155

Diet is still going pretty good which is ace. I'll weigh myself Fri. morning.

12-20-2003, 04:28 PM
bench 95x10 simple 3 sets 115x10 still pretty easy
bench machine 90x10 110x 9,10,8
skulls i think just one set with 50x10
set of ab
tried out the machine shoulder press but my shoulders said no. Could barly do 5lbs cause of pain.
Diet - Good all week then on Fri. no groceries so I had to get by with anything etible(sp?) Today is the tasty day though:) It seems that my protein intake is still around 220 but just my carbs are up alot and fat is up some
Oh yeah Fri. morning weight before food 189

12-20-2003, 09:47 PM
I really like your outlook, you don't complain and whine even when you could have - doing nicely bro!

12-22-2003, 02:02 PM
BB rows 95 @ 4 sets of 10
Iso thingy 60side @ 4 sets of 10
Chest supported row 15 @ 4 sets of 6

12-24-2003, 01:51 PM
Didn't workout today or yesterday but I went to help a buddy at work for 6 hours. Felt good to be back at it. Probly train again on Sat. the 27th

12-26-2003, 08:00 PM
Sort of workout, well... one set:)
side bends with green band doubled looped 10 reps/side
Diet is screwed up over the holidays. Everyone around here expects you to eat junkfood and they all kept nagging me. Got annoying so diet is on hold for about 7 days. Still got like 200 grams of pro. a day.
Gym is closed for holidays but open tommorow so i'll go then. Got a digi camera for x mas so once i get XP installed on this you can all laugh at how fat I am:p

12-28-2003, 07:27 PM
Well... was going to workout on Saturday but I guess that I lost my shorts at work tuesday. Went to buy more on Sat. afternoon but it was the boxing day sale so the mall was retarded, Couldn't fit in the store, too fat:)
So hopefully will get some shorts tommorow and workout and I'm going to buy a treadmill too. Since i have to be in shape for police academy in Sept. I might as well get one, and it'll help me be less fat.
Finally hit 200 in weight which is not good right now. I'm going to eliminate the eat what i want days on every Sat. and either make it every second or third Sat.
So if any one has any info on features i should look into when getting a treadmill let me know.

01-04-2004, 03:51 PM

Last monday
deads 225 @ 5,3,3,3
Ab 3 sets 25 with the stack

Last tuesday
bench 135 4 sets of 10
iso machine 140 @9?
Decline 95 2 sets of 10
iso shoulder machine 1-3 sets? not sure on weight

Last weds.
BB rows 95 4 sets of 10
iso rows 140 4 sets of 10
chest supported row i think 4 sets 6 with 16?
pulldowns 4 sets of 10 with 120

185 @ 10,5,5
deads 245 @ 5,3,3,3

I have a new way to progress now. I either go up by a 10 per side or a 25.
Ex. week 1 95 Week 2 115 Week3 135 week 4 155 etc.

01-04-2004, 03:53 PM
and i got my treadmill. its 2.25 HP and can go up to 10mph or 16kmp
Only cost 650 canadian so the price was great

Chris Rodgers
01-04-2004, 09:11 PM
Looks good! Glad to see the weights are moving up. How does everything feel?

01-04-2004, 10:05 PM
Nice squats and deads bro - keep up the good work!

01-05-2004, 07:36 AM
Thanks guys
Everything is almost back to normal latty, My (right)leg has almost all of its coordination back and my right arm is probly about 90-95% recovered.
If everything goes well will start back at work in the middle of feb.

Cardio last night
20 mins at 3.0 mph on treadmill Between cool down and fat burn on the turn nob.

01-05-2004, 03:12 PM
Things are moving along pretty fast, that's good to see. Must be that tough ass Maritime blood you got in ya! Keep up the good work bro!

01-06-2004, 09:25 AM
Yesterdays training

Bench bar x 15 95x10 135x1 155x3 sets of 10 4th set got 8.99 couldn't get full lockout in right arm. waited 30 seconds then 2.99 more Same prob. with right arm
Incline 2 easy sets of 5 with 95
Called it quits

Today I was in with the personal trainer, i get her for free from my insurance. Just did realy light weights. She seems knowlogeble which is nice,and shes pretty hot:)
Back workout later

01-06-2004, 09:52 AM
...we should all be so lucky to have a nice, hot trainer and for free!

Nice work bro

01-06-2004, 10:06 PM
BB rows 115 x 4sets of 10
iso rows verticle 4 sets of 10 180
Cable rows 4 sets of 6 with 135

Will try to get in on thursday to do an arm/shoulder workout
Tommorow cardio:(

01-07-2004, 03:11 PM

25mins on the treadmill Speed - 3.0mph
I'll do the treadmill again on friday for 30mins

Finally got the surround sound hooked up around the treadmill, now its not so boring:)

01-09-2004, 10:44 AM
shoulders and gunz;)

DB shoulder press 4 sets 10 15 right 20lbs left
Side lateral machine 4 sets of 10 15lbs a side
Iso shoulder 4 sets of 10 with 55 a side
Hammers 4 set 10 reps 20lbs
Speedy pushdowns 4 sets of 10 with 60 Only rest was when my partner did his then i would do mine etc.

With the trainer today
Just did some leg work. Mainly extensions and some ab work

I got a pic of me now but itss to big to post, like 500 kb once i figure out how to shrink it i'll post
Warning - will see a big marshmellow like person:eek:

01-09-2004, 02:58 PM
30 mins 3 mph tired now!
35 mins on sunday
I'm going too keep adding 5 mins a session until i get to 60 mins. I'll probly keep it at 60mins for 2 weeks then slowly start adding jogging. Goal is to be able to jog 7km's by sept. for police academy

01-10-2004, 06:54 PM
Short workout

squats 205 @5,3,3,3 These felt good and strong
Deads 275@5,3,3,3 These felt heavy at first, then I just got pissed and did the rest pretty good
No time for abs
I'll have to change my diet a bit soon. I was wondering why the weightloss wasn't quicker but i had skim milk listed in my diet and the milk im drinking has50 more cals per glass and i have 8 glasses a day

01-10-2004, 07:51 PM
well, i worked it out to 2646 cals a day im getting right now
Goal before was likke 2200 cals so i'll have to change something, just not sure yet.
Possible plan is to drop my n'large shakes on non workout days and substatute it with a reg. pro. drink. I'm tired now so i'll think abour that tommorow.

01-11-2004, 07:57 PM

35mins going at about 3.0mph
Felt tireing at first as usual but once I passed 15-20 mins it seemed alot better and it felt as if I had lots of energy. It was weird.

Tommorow i have session with the trainer then 3 hours later i have bench workout, should be fun

Also I'm going to be making a big supplement order tommorow. Not sure how much protein i'll get yet but over 20lbs and i'm going to get ephedrine and caffeine and maybe another 10lbs of n'large. Feels like christmas:)

01-12-2004, 01:15 AM
glad to see your back into it

01-13-2004, 06:27 AM
bench workout

bench 95x10 145x10 155x6
bench machine 140x5 140x3+1 had to wait a min to get the third
Pushdowns Vbar 3 sets of 10 60lbs
Well, that workout sucked. Probly cause i was in with the trainer 3 hours earlier(doing chest and tri's),i was hungry and i needed some sleep
On the bench on the first set i thought we had 155 but it was a miss load. Second set i had the strenght but no balance. On the pushdowns i was falling asleep and was just feeling week.
oh well, I'll redeem myself today hopefully:)

01-13-2004, 09:01 AM
On. nov 11 my right forarm was 11" and arm 13"
now forarm 12.25" arm 15"
I'll attribute all of that to my :newbie: gains

01-14-2004, 08:12 AM
upper back
rows 95 4 sets of 10
pull downs 120 4 sets of 10
seated rows 90 4 sets of 10
5 minutes of cardio:cool:

Was at the old gym tonight and they're weights are a bit different which is why my poundage is weird

01-14-2004, 01:46 PM
40mins of cardio
3.0 mph felt good after the first 10 minutes

01-14-2004, 02:18 PM
I wish I could get a treadmill for $650. All the "fat ass" versions are like $2k +. If you are 200lbs right now, do me a favour and wear a backpack with 50lbs in it and run hard on the treadmill and tell me what happens. If it lasts, maybe I'll bite on one. :p

Good to see you getting into routine again dude.

01-14-2004, 06:25 PM
Hehe, I'll soon be in the 250 club if I don't watch what I eat!
Ther was a treadmill on sale at canadian tire for 1/2 price this week. Usual like $1700 now $850 or so. That should be meant for more weight then mine. I'm not sure if all provinces have the same sales though.

01-15-2004, 06:24 PM
shoulders and gunz
one arm overhead press 20 4 sets of 10
side lateral machine 15side 4 sets of 10
Iso shoulder machine 140 4 sets of 5
hammer curls 20 4 sets of 10
pushdowns Vbar 3 sets of 5 75
Called it quits.

I made my protien order last night, 14 5lbs pure whey, 4 10lbs n'large, 6 300cap bottles ephedrine, 4 100cap bottles caffeine,1kilo creatine and one electronic bodyfat tester.Came to a grand total of over a grand. At sndcanada you get 10% off if you order over 1000 bucks so i had to do it:) Well, i got like 600 bucks of stuff and 5 other freinds got the remaining 400

My goodies:
7 5lbs whey
2 10lbs n'large
5 bottles ephedrine
4 bottles caffeine
This should hopefully last a while

01-16-2004, 12:37 PM
workout with trainer
seated rows
iso row

Did 25mins of cardio then had too lift weights, might do the extra 20 tonight

01-17-2004, 05:41 PM
The fun workout:)
Squats 225x5,3,3,3
Deads 295x5,3,3,3
Ab stack 2 sets of 10 with the machine at its hardest/most awkward setting
Didn't have enogh time to do the partial deads. I'll do them next sat.
The weight still feels good though, the deads progressing nicely and the squat is moving at a very nice pace.

P.S. cardio sucks!

01-17-2004, 06:00 PM
Is that your like workout routine you did to get big? You think it would be cool if a 17year old like me did that?

01-17-2004, 08:09 PM
I wouldn't call myself big, bigger then the average person maybe but far from big. My workout routine is pretty screwed up right now cause i'm not getting in the gym as long as I would like.

01-18-2004, 01:27 PM
I mean, are all those post that you posted your workout routines? And are they cool for a 17yr old like me to do? or is that some advanced powerlifting routines?

01-18-2004, 02:12 PM
Well, I only turned 19 2 months ago so you be the judge.
My advice is do whatever routine you like, age is not a factor in determining the routine you choose.

01-18-2004, 04:05 PM
K cool. BTW, what do you mean when you say "work up the following week to a single or triple" you mean 1 rep or 3 reps?

01-19-2004, 08:26 AM
I forgot to add, I got my 1.5 kilo's of creatine from atlarge nutrtion. And a free t-shirt :thumbup:

01-19-2004, 09:20 AM
I made my protien order last night, 14 5lbs pure whey, 4 10lbs n'large, 6 300cap bottles ephedrine, 4 100cap bottles caffeine,1kilo creatine and one electronic bodyfat tester.Came to a grand total of over a grand. At sndcanada you get 10% off if you order over 1000 bucks so i had to do it:) Well, i got like 600 bucks of stuff and 5 other freinds got the remaining 400

My goodies:
7 5lbs whey
2 10lbs n'large
5 bottles ephedrine
4 bottles caffeine
This should hopefully last a while

Jesus H. Christ. I thought I was bad ordering $200 for myself. Although, I already need to order more stuff. They just opened a flagship store downtown Toronto apparently. I heard their add on 102.1 a few times already. I hope the additional retail/marketing costs don't drive up their web prices at all.

01-19-2004, 01:30 PM
good workout
bench 185x3,3,4,3
iso bench 140 4 sets 5
iso shoulder 140 4 sets of 5
pushdowns fast sets 4 sets 10 60lbs

I started the creatine today so in 6 weeks I'll be huge:cool:
And I got back my focus in the gym, on bench the first 2 sets i struglled for 3 and on the third 4 wasn't too hard. I guess I'm just weird:)
Tommorow back

01-20-2004, 04:42 PM
well... sorta ;)
got my supps today! They should last a while, my 35lbs of protein and 1500 tabs of ephedrine:)


Iso row 115 per side x 5,5,5,5,10
iso pulldown 135 a side 5 sets of 5
pulldowns 3 sets of 5 with 150,165,180
2 sets of ab with the stack 15 reps

01-21-2004, 10:38 AM
workout with trainer
squats 2 sets 10 135
leg press 2 sets 15 with 180
leg curls?
did 40 min of cardio today

Took 2 pills of ephedrine and felt nothing, I hate my high tollerance for that stuff

01-21-2004, 11:13 AM
I wonder if you ate all 1500 ephedrine tabs at once and died, they'd ban it for good.

Scott S
01-21-2004, 02:39 PM
Did you take any caffeine with the ephedrine? I drink a pot of coffee per pill, and I'm ready to throw cars around by the time I get to the gym. :D

01-22-2004, 04:34 PM
Still didn't try the caffeine pills. I'm just easing into all the pills

shulders and gunz
shoulder press 25 4 sets of 10 +5lbs
iso shoulder thingy 160 4 sets of 5 +10lbs
Pushdowns 90,105,120,135,150 10 a set
Hammer curls 20 2 sets 10
Only one pill of ephedrine today, was gone from 5.50 am till 12.30 so i forgot to take the afternoon dose. I'll just take ElP's idea and take a bottle or two at once, that'll burn the fat;)
Tommorow cardio:(

01-23-2004, 08:12 AM
With trainer
Rows worked up to stack for 5,3,3,3,3,3 Stack is about 22 plate thingy's
pullover machine 3 medium sets
one leg extensions
Only thing i did heavy was the row machine, I used to be abvle to do the stack for 6 i beleive but 5 now. Didn't loose to much
took 2 ephedrine and 1 caffeine pill half hour ago, trying to get a buzz;) Cardio soon

01-23-2004, 10:55 AM
60 mins on 3.0 mph
I'll keep it like this for a week and then start adding in running slowly. And i found out that my treadmill is on a little incline. Had to roll a pen down it to find out:) I'll leave it though.
I didn't feel any thing from the pills, guess my tollerance is big for stimulants?

01-24-2004, 05:04 PM
squats 245x5,3,3,3
deads 315x5,3,3,3
Thats it, another short workout.
The weight is still feeling good on squats and it should feel very heavy? I'm not upset though:)
Got my freind to take my bodyfat and it read me as 20%. Seems right to me

01-25-2004, 09:12 PM
Todays not a workout day but i was bored and some freinds were heading to the gym sooo...
Deads Big warmup worked up to 275
squats warmup went to 185
leg press 3platesx5 4platesx5 5platesx2 Could've kept going

60mins first 30 mins around 3.4-5mph second 30 3.0mph
still weighing in at 195 but to me i look noticeably leaner.(not lean though, still fat:))

Saint Patrick
01-25-2004, 09:19 PM
Looks like your recovery is coming along good man, keep it up.

01-27-2004, 05:02 PM
The recovery is coming along great SP. I have back most of my shoulder and wrist flexability and alot of my strenght came back which is always a plus;)

Yesterday chest/tri's
bench 185x4,5,5,5
iso bench 160x5,5,5,4
skulls 60x5,5,5,5
think that was it

Today Back
iso pulldown 320x5,5,5,5
iso row 270x5,5,5,5
pulldowns 180x5 195x5 210x5 225x1
curls 2hand 60 3 sets of 10
pullover 13x10 16 2sets of 10

I probly won't be on here much in the next few days cause my internet is acting up and im getting a new provider.

Chris Rodgers
01-27-2004, 08:12 PM
Weights are coming up nice!!! Keep it up!

01-30-2004, 09:39 AM
Hopefully the weights keep coming up, I'm going to be doing a meet in may and right now I have no idea what I'll be lifting

Workout yesterday
none car was ****ed so i couldn't get into the gym. No big loss though, only arm and shoulder day
Instead of working out I did cardio 60 mins @3.0mph

Today 60 mins@3.0mph Last 4 times i did 30 seconds jogging at the end. My tentative plan is to do 30 seconds jogging 5.0mph at 10min intervals 10,20,30,40,50,60 and increase the intervals by 5 seconds each session.
And I felt my first effect from stimulants today, I had 24mg ephedrine 400mg caffeine. I felt like I wanted to keep going on the treadmill. It was weird

01-30-2004, 09:42 AM
Adam, can you post details on the meet? I may be interested in going to watch.

01-30-2004, 09:51 AM
I don't have too many details yet.
All I know is that its in the beggining of May and in Bridgewater. There should be a fair turnout cause there was no eastern canadians. Probly about 45 lifters. Which part of NB are you from again?

01-30-2004, 10:05 AM
I'm in Fton. How far is Bridgewater from Hfx? An hour?

01-30-2004, 10:25 AM
Someone from bridgewater said a half an hour, towards yarmouth.

02-01-2004, 11:19 AM
Yesterday was Ace:thumbup:
squats 275x5,3,3,3
deads 335x5,3,3,3

On squats I walked the weight out pretty good which suprised me cause last week i found it hard. Then i made the decent and came up like it was 135, almost all the reps felt good. I had someone there check my depth and they said i was a tad above paralell(same as my last 8 squat sessions) so on my last set each rep was ATF. Had a couple real grinders but i got all my reps. The deads went over great too. Next week I'll try again to get in earlier so i have time to do partial deads or zerchers.

Pre-workout buzz 24mg eph 400mg caffeine

Cardio in a bit. Start the running today:(

02-01-2004, 11:20 AM
And i had my bf% checked yesterday. Up 0.2% 20.2

02-02-2004, 10:56 AM
With trainer
squats 5 sets 5@135
one leg extension

In the last few squat sessions i finally felt where to put the bar. I always knew that it was suppose to go on your delts but now i carry the bar at the lowest point possible on my rear delt and it makes a ton of difference. Makes it easier to do the weight and your upper body is more upright which helps form alot.

Going to do a bench workout a little later on with the guys.

02-02-2004, 11:07 AM
What are your goals for the comp? Nice squats, btw!

02-02-2004, 05:34 PM
I have no idea what I'll be lifting, I'm still making quick progress so its still unknown

02-02-2004, 05:48 PM
Bench 185x2,6,6,6,6
bench machine 2plates 2 or 3 sets of 3
pushdowns 5 sets 6 @120
Done, kept it shorter today. On bench for the first set my forum was ****ty, i regrouped and got the 4 sets though

02-03-2004, 02:01 PM
Upper back
iso row 290x5,5,5,5
iso pulldown 300x5,5,5
pulldowns 210x5 195x5 180x5
I ordered a 256mb chip for my camera yesterday so hopefully I can finnally take some vids of lifting. I'm still trying to find a way to get my comps on computer, I didn't forget;)

02-04-2004, 12:11 PM
With trainer
Upperback again

2 supersets of cable rows/pullovers/wide/narrow grip pulldowns
iso row few light sets
that's about it

60mins @3.0mph with 35 second intervals at every 10 mins@5.0mph

02-04-2004, 01:12 PM
Told ya I'm fat:)

02-04-2004, 01:18 PM
That pic was from jan.5-7 Somewhere around there

02-05-2004, 01:34 PM
shoulder and arms

Iso shoulder 170 4sets of 5
side lateral machine 20 4 sets of 10
shoulder press not sure on sets/reps/weight
pushdowns 150 3 sets 10
skulls 60 4 sets 10
curls 4 sets 5 @70

02-05-2004, 02:02 PM
Lifts are going well, keep up the good work. Now go play in some sunshine!!

02-06-2004, 08:46 AM
Heh, i think i need like 5 mins in the sun to get a burn. Might do a tanning bed this year in about may.
I'm going to do cardio in an hour so I'll update this now

60mins@3.0mph 6 intervals@5.0mph 40seconds each

02-07-2004, 05:16 PM
Squats 295x3,2
deads 365x3
thats it
I left at 4;15 today cause the gym closes at 6. Somehow i didn't even finish my 8 sets so I wasn't to happy. And i forgot to take my eph/caffeine today so thats part of the reason i was weaker today, and unfortunatly I can't always make good progression:)
I got another pic of a fat guy but i don't know who he is:p
Got the bf checked today and i was 19.2%
I'll be gone for 3-4 days so i wont get my workouts done
Cardio tommorow 60mins@3.0mph 6 45sec runs@5.0mph

02-07-2004, 05:37 PM
193-195 weight

02-11-2004, 03:53 PM
No workout on monday, to busy
Back on tuesday 2 lifts then i got pissed cause i was in a commercial gym
today with trainer Did bench 135 3sets10
pushdowns 3 sets weight?
skulls 2 sets 50? for 10

Cardio today 20mins 3.0mph 2 50sec sprints @5.0mph
Grrrrrr.... Shin splints are attempting to revisit. Stopped cardio early cause of that Did lots of strechtching

02-12-2004, 11:39 AM
Shoulders and gunz
Iso shoulder 5 sets 5 180
iso lateral raise 4 sets of 10 20lbs
Curls preacher machine one drop set
Pushdowns dropset 135,120,105,90,75 10reps each

And to top it off I finally got high speed internet. Beats having dial-up:D

02-12-2004, 12:36 PM
Squats and deads are coming along nicely!!

02-13-2004, 03:54 PM
Thanks Anthony, going to try the 295 for 5 tommorow on squats. Hope it goes:)

60mins@3.0mph 6 intervals@10mins 55seconds per go @5.0mph
The shin behaved today. I strecthed the **** out of it, iced it and did a thougho warmup

02-14-2004, 03:40 PM
Lower body
squats 295x5,3,3,3
deads 365x4.5 ,1
Got the squat poundage that i was aiming for so i was happy. The 4.5 would have been a really hard 5reps but my pecs felt like they were going to pull. Then i just did a single to test speed. Speed was decent

Did my bf% 19.4 up .2 since last week, but i find that good since i couldn't follow my diet on sun. mon, tuesday
Still holding around 195

02-14-2004, 03:42 PM
next week im going to change the training around a bit. Probly just do 3 singles on squats then doubles or something on deads then zerchers or partail deads, not sure yet.

02-15-2004, 05:03 PM
60mins@3.0mph 6 intervals@5.0mph 60sec each

Today was weird, at the fitst 20mins i could feel the lactic acid in my tibia anterior then felt a little bit till 30mins then 35mins and on i felt great?
might have been my stimulant cocktail:) 24mgeph 600mg caffeine

02-17-2004, 11:57 AM
Dude, I know math isn't a powerlifters forte, but you can at least get your total right please!

403+303+503= 1209


02-17-2004, 03:36 PM
hehe:) I had the lifts done in two different contests. The bench and total in one and the squat and dead in another. It does look fishy cause they all end in 3 though:p

02-17-2004, 03:41 PM
bench 205x5,3,6,3
iso bench 180 3 sets 3
pushdowns 150,135,120,105,90 for 5 each, dropset

The bench went very well. First set i just stopped at 5 to play safe. On the second set my form went screwy so i only got the 3. 3rd set was nice, got 6 and didn't try for more. Last set i only wanted to do 3 but focus on speed which was pretty good.
Push downs i couuld have done more reps or used more weight. I was just experimenting;)
Didn't get in yesterday due to car problems.

02-18-2004, 02:37 PM
pull day
lat pull 195,210,225,240 5 reps per set
iso row 2 sets 5 3.5plates 320lbs
gripp thingy 3 plates 2 sets of 10 Full rom
curls 60 2 sets 8

Officially back to work tommorow so now the money should start to flow better:)

02-19-2004, 06:14 PM
60mins@3.0mph 6intervals@5.0mph 65seconds each
Forgot to take my pills today:( I'll just double the doseage tommorow:D

02-19-2004, 07:24 PM
It seems like you've dropped westside. Why is that?

02-20-2004, 09:32 AM
Befor i dropped it because i was switching gyms and i also had some elbow problems. Now i have to hold of for 1/2 year or so because of strenght imballances.

02-20-2004, 05:08 PM
arms and shoulders
iso shoulder 4 sets 5 with 190 and 3 with 230
machine laterals 20 2 sets 10 with 15 second hold at last set
pushdowns 150,135,120,105 Superset 10reps each
curls 2 sets machine preacher 8 reps with 15
Didn't mention about the diet in a while but i still haven't cheated, only planned cheat days like when i went away for 3 days.

02-21-2004, 05:16 PM
uhhh busy day
4.30 get up
5.30 go to work
12.15 finish shift at work
12.15 drive home and do 1hour cardio
2.00 eat fast
2.30 get at work for nother shift
4.15 Done work
4.15 Go buy tuna get bf% checked
6.00 eat 3 meals right aftyer eachother
8.30 got to movies
So my free time today totals...... zero:( Back to my old routine of no time i guess

60mins 3.0mph 6 sprints@5.0mph 70secs each
Pre cardio drugs, only 400mg caffeine

Legs tommorow

02-22-2004, 06:32 AM
oh, forgot
got the bf% checked yesterday and i was 18.1%, thats down 1.3% since last sat.

02-22-2004, 04:23 PM
squats 275x1 315x1 315xmiss
deads 385x2,3,2
partial deads 455x3 475x3 495x3 Done with sneakers on, standind on mat

squats were going good, until the 315, just felt tired. Got the first one but missed the second halfway up, probly just lost focus.
Deads went ace. I woke up as i started them and did an easy double with the 385, next time i tried the triple and got it, on the last one i only tried for a double. I probly wouldn't have got 3 though.
Partail deads were cool. 405 felt heavy so i went with 455 for triple, second set with 475 was better then first one, weird. Last set i just got the three with 495, it felt heavy, think my arms got an inch longer:)
Had the booties(slippers) on for the deads and shoes for partials to get more ROM

02-22-2004, 04:29 PM
Getting stronger and losing fat, can't go wrong with that! Keep up the good work. :)

02-22-2004, 07:48 PM
If only I could always do this:D
Was just doing alot of reading and i might re-do the diet on Wedsday, probly going to get rid of 1 liter of milk a day and replace it with tuna:(
Also might do some HIIT on tuesday depending on what time i get back. If i do it'll be on the exercise bike.
Next sunday 405 will come off the floor for deads:cool: Also going to take another shot at 315 for squats.

02-24-2004, 04:47 PM
yesterday - cardio none
cars messed up(blew the headgasket again) so i got home late then had to leave town for the night.
today - I should be going to the gym soon, will probly keep it short.

02-24-2004, 07:36 PM
bench 225x2,3,2,3
iso bench 200x3,3,3 140x5
pushdowns 165x10 135x7 120x5
the bench just felt a bit wobbly today, not the bench but my arms. I'll stay at 225 until i can do 6
Pushdowns was a superset again today, the 10 weakened me 9was going to do 5 or 8) so thats why i failed early on the other sets.
Weight is up 7lbs in 24hours. beat that:D No diet for 2 days cause i was gone.
Will do up knew diet tommorow.

02-25-2004, 05:33 PM
pulldowns 240x5 255x5 270x3 240x5 255x5
iso row 3 sets 3 with 340
Weights down to 188 again.

60mins 3.0mph 6intervals@5.0mph 75secs each
Felt easy running today, possibly from all the caffeine i took, 600mg's before workout at 2.30 then 400mgs at 5.00. Was all fired up. lol

02-25-2004, 05:50 PM
In process of changing diet arouund. Going to try to base it off ST's.

02-26-2004, 05:10 PM
5 mins doing the 6/9 sprint/slow went on the bike today, not fun
legs are shot. Also did a 3min warmup and 3 cooldown

02-26-2004, 05:15 PM
And today my lats are soar again(must be cause i went heavy) and my traps are pretty much in pain. I thought they hurt monday but now it feels more painful then an ijury. But its not an injury;)

02-27-2004, 04:49 PM
shoulders and arms
iso shoulder 220x5,4.5 140x13,10
pushdowns 2 sets ?weight
Today i had my first day back at work at the big store. had a shift 12.00-2.30 gym 2.30-4.00 shift 4.00-700 Busy day. Tomorrow will be really busy 12hour shift no break, unless i'm really speedy then i get one.

02-27-2004, 06:50 PM
New tentative diet. I was happy with the progress that i was making but ST's progress made me jelous:D Same macros as his but just different foods and my macros are bigger cause im 15lbs heavier in lbm.
I'll write out the diet tomorrow if i get time, for now its just a messy notepad document.

1 375 7 60 19 cals/fat/carbs/pro
pene polo 9.5 50 17

2 430 4 52 50
oat meal 2 4.5 36
2protien/water 4 12 44

3 310 4 24 47
oatmeal 2 4.5 36
8oz chicken 0 4 50

4 455 2 58 50
3cups skim1pro 2 42 47
slice bread 1 20 3

5 510 4 60 54
1/2nlarge/water 2 45 25
nsa pro 5 22 33

6 275 0 60 8
3slices bread 3 60 9

02-27-2004, 07:50 PM
turning into a bb or just cutting for summer cause you fat? haha..

just seeing whats up adam. and nice work getting to the 3/4/5 marks.

02-28-2004, 02:16 AM
Just cutting up cause im fat lol

02-28-2004, 06:17 PM
Cardio - none
Worked a 14hour shift with a 30min break, I'm tired and soar.
Got my bf tested 17.3! Still gone down 0.8 even though i had cheat days mon-tuesday.

02-28-2004, 06:19 PM
And im going to stick to my diet until the bf loss slows down, then i'm going to swithch to ST's

03-01-2004, 06:36 PM
Squats - skipped
deads warm up, 365 3 singles
Well, didn't go so well. My partners couldn't get to the gym so no squat spotters, Deads, Warmup went well until 315, back started to talk to me. Went with 365 and it was really slow and my back was a bit sore/stiff from the 15hour shift the day beffore at work. Was going to do leg press but i was waaay to tired so i just called it a day.

60mins@3.0mph 6intervals@5.0mph for 80 secs each
Today felt great, i ate before the cardio so that must've helped alot.

03-01-2004, 09:39 PM
dont sweat it bro , im sure if u were fresh you wouldve been good for the 405. theres always next time.
good job on the lifts too, youve done a good job coming back up.

03-02-2004, 01:49 PM
Another bad workout
bench 225x2,2,0 185x0
iso bench 160x8,8,7
Pushdowns 165x12,10 v-bar
On bench i kept on getting bad cramps in my hips so after the bar would be handed off i would be in alot of pain. The first rep on the second set looked really nice but the rest sucked. I even failed 185 cause of my friggin hips.
Iso bench, suprised myself here. Was probly cause i didn't bench much. Did the first set and was going to try 6 but 8 came so i wasn't complaining, Then i was going to try for 6 and a 4 but i wasn't struggling after 6 so i hit up 8, i tried 8 on the last set but only managed 7.

03-02-2004, 01:50 PM
2000th post!

03-02-2004, 08:18 PM
hmmm, I will probly be basing my diet off of info from john berardi www.johnberardi.com
His diet idea makes sense to me and its pretty much the same as what ST is using.

03-03-2004, 12:57 PM
upper bhack
iso pulldown 320 2 sets 6
chins 10
iso row 270 3 sets 8
pull over machine 15x10 17x8 19x6
cardio in a few hours, will update later

tune of the day primer 55 - trippin the head

03-03-2004, 03:53 PM
60mins@3.0mph 6intervals@5.0mph 85seconds each
Still progressing on the running which is quite nice, might possibly up the speed of the intervals soon. Still not sure though.

03-03-2004, 07:48 PM

Meal 1
pene polo(pasta) 9 50 17 350
9 50 17 350

meal 2
Tuna 0 0 30 120
Naty P.B. 2 TBSP 16 4 10 200
4oz chicken 2 0 25 120
18 4 65 440

Meal 3
Protein/water 2 6 22 130
Naty P.B. 8 2 5 100
4oz chicken 2 0 25 120
12 8 52 350

Meal 4
Protein/water 2 6 22 130
Naty P.B. 8 2 5 100
4oz chicken 2 0 25 120
12 8 52 350

Meal 4.5 - pre workout
1/2 serving of N'Large/water 2 45 25 300
2 45 25 300

Meal 5
No sugar added Choc. milk/protein 5 22 33 260
2 oatmeal 4 72 8 360
9 94 41 620

Meal 6
oatmeal 2 36 4 180
2 cups skim/protein 2 30 38 290
4 66 42 470

Total for the day:
Fat: 66
Carbs: 275
Cals: 2880

Total calories are around 2400-2500
This diet is still not definate though. I'll probly add some more chicken into a meal or something.
Edit- just added chicken to meal 2, now brings cals around high 25's or low 2600 which was the goal.
Edit - added in pre-workout and took n'large out of meal 5. Cals are 2550
Another change - Took out the olive oil and added in a tbsp of naty PB.
Cals are now 2600, which is approx. 14xBW
Edit- I'm going to try following JB's advice completely and use his method of calculating calories. If I happen to gain weight I'll drop cals by 250 every 2 weeks.
2900 is the new cal recomendation

03-04-2004, 06:10 PM
HIIT for 5 minutes, 3 warmup and 3 cool down
Just did this on the stationary bike again with 6 seconds sprint 9 slow.
Legs were shot!

03-05-2004, 04:37 PM
iso shoulder 180x 5sets of 8
pushdowns Vbar 180,165,150 6reps
preacher machine 11,12,13 all for 8 reps

03-06-2004, 04:15 PM
60mins@3.0mph 6 intervals @5.0mph 90 seconds each
Today was another good cardio day. I felt like i could keep going after the 90 seconds

Got the BF tested and it was 17.5% Up 0.2 from last week so its probly just a difference in the sites used because i look leaner.
Start the diet tomorrow! Real food!!!

03-07-2004, 11:19 AM
its been a month so now I have to show how fat I am :rolleyes:
I look leaner then the first pic but still fat(just less fat)
Weight 186

03-07-2004, 11:20 AM
And the new diet started today, feels weird eating so much.

03-07-2004, 02:44 PM
Deads barxbunch 135x8 225x5 275x1 315x1 365x1 405 3 singles
3 reps, same as last week:D Different reason though. Only had ~70mins and i was going at a good pace until i ran into one of my buddies. I was going to do partials after deads but forgot once i got talking. The 3 singles were done nice though. Still slow at the top but i always had a weak lockout.
I was only going to do one single but after the first one i thought i could improve on speed on the second one(which i did) Third rep was the fastest of them all.

03-08-2004, 06:12 PM
60mins@3.0mph 6 intervals @5.0mph 95 seconds each
The shins haven't acted up in like 2 weeks, though i am stretching them once a day at least and icing them after cardio.

03-09-2004, 03:10 PM
bench 185x8,8,8
decline 185x10,8
pushdowns 90x5,6,7 Done v-bar, end unit
Bench was good today. I just went 185 ccause last week sucked so i had to do soome reps. Decline was weird. At first i failed 185 but then i repositioned and tried again and got 10. Pushdowns were 90lbs harder then usual, all because i used a different spot for pushdowns.

03-09-2004, 06:24 PM
hmmm, tommorow will be busy so the goal is cardio and workout. At the least i'll do a workout a hiit. So far the day looks like this:
6am-11am work
11-12 physio
12-1.30 cardio
2-4 workout
4-6 work
6.45-8.45 work

03-10-2004, 05:48 PM
lat pull 240x5,5
Pullover machine 18@8,8
60mins@3.0mph 6 intervals@5.0mph 100seconds each

I'm now totally exhausted! I did the cardio before gym so i was too tired for a big workout at the gym.

03-11-2004, 06:42 PM
Hiit 2 warmup 5hiit(6,9) 2 cooldown
Cant wait till saturday night. I'll wont have to work for 33 hours! So much sleep

03-12-2004, 04:16 AM
I hear they pay well at Northumberland and the hours are great.

Keep up the good work (even if it's cardio)! :D

03-12-2004, 04:10 PM
I heard northumberland will give you diseases. Scotsburn all the way;)

Iso shoulder 240x1.5
I was just totally exhausted so i ended the workout there. 11 hours sleep in 2 days and cardio and weights = not good.
Tomorrow should still be cardio but ill have to see if i have any extra energy.
Diets still going good. I either look bigger or i gained some BF. I'll find out tomorrow.

03-13-2004, 04:26 PM
60mins@3.0mph 5 intervals@5.0mph 1@8.0mph Intervals were 105 Seconds each
I decided to make the last sprint a real good run. 8mph + short legs = Fast running:D

bf 17.8%

03-14-2004, 02:44 PM
squats 275x5 Not sure but i think booties
deads 425x1 Sneakers on
good am's 185x5,8 Booties
partial deads 495x3 545x3 585x1 Sneakers and on mat
Whoa, That was a big workout. Squats went pretty well, didn't go till failor so i probly could have got another rep. Deads were good but i forgot to put the booties(slippers) on, I relized after i finished. That was a long rep.
Good ams were different, probly cause i didn't do them in a while. Struggled for the first 5 and my second set was nowhere near failor? Weird
Partial deads were cool cause i had someone going heavy on them with me. 495 was pretty hard, 545 was really hard, 585 just got up.

03-14-2004, 03:02 PM
Awesome work! What's the ROM on the partial deads?

03-14-2004, 03:38 PM
Thats a good question, im not sure.
The bar starts just above my knees. I'll check next time if i think of it

03-15-2004, 09:57 AM
60mins@3.0mph 5 intervals@5.0mph 1@8.0mph intervals were 110 seconds each
Today was alot harder becuase i went 2 hours after i got up so i only had the one meal in me. But since im a cardio bunny i finished;)

03-15-2004, 01:49 PM
If you told me before, I don't remember, so too bad. Are you training with equipment yet? Nice cardio, btw. :P

03-15-2004, 07:31 PM
No equipment yet. I'll probly go raw this contest or just wear my squat suit like last one.

03-15-2004, 07:52 PM
niceee looking good u seemed really determined :hello:

03-16-2004, 07:14 PM
bench 205x6,7,5
decline 205x4,4
iso bench 180x4 200x3 220x.75:D
skulls 70x5ish
3sets of pushdowns
pretty good workout, nothing really stode out though.

03-16-2004, 07:39 PM
Oh, and I called Holland college today and theres no police accedemy this sept. so i have another 5 months to train for it. Goal is ~+200lbs and 12%bf and be able to run for 7km's. I'm going to continue with my running program because so far I'm making lots of progress.

03-16-2004, 09:16 PM
After doing some reading I'm going to change up my HIIT. I was doing 5 mins 6sprint/9rest of intervals. I'm now going to do a 1:3 ratio. Probly 15sprint/45slow. As usual i got this info from http://www.johnberardi.com

03-17-2004, 06:28 PM
iso pulldowns 230x12 270x10 320x6
pulldowns 240x5,5,5,5
Got tired as **** this workout. Im going to switch my cardio with hiit next week to see if that helps

60mins@3.0mph 5 intervals@5.0mph 1@8.0mph 115 seconds each

03-17-2004, 06:35 PM

03-18-2004, 12:49 PM
cardio - hiit
5 warmup 15hiit 3 cooldown
i used the 15sec run 45 walk protocall.
Run 8.5mph walk 3.0mph
And i found something out, All of my running for the past month was 7.0mph and not 8.0mph. I couldn't add 5 + 2 :D

03-18-2004, 01:15 PM
I couldn't add 5 + 2

That's one of the downfalls of being from NS. Poor milk = poor nutrition = poor math :P

03-19-2004, 06:55 PM
arms & shoulders
iso shoulder 230x4 200x6,6,6
iso lateral 25side 6,6
curls 2 sets 12weight 8,6reps
pushdowns vbar 165x5,5,5
That workout was short but it felt nice to do alot of exercises without being there for 2 hours.
tommorows cardio day so ill have another busy saturday

03-19-2004, 06:56 PM
and i get my bf checked tomorow so ill see if i need to drop calories. Hopefully not:)

03-20-2004, 05:53 PM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph Intervals 120seconds each

Got my bf checked. Was 17.8 last week and 17.3 this week:cool: Wont adjust cals yet.

03-20-2004, 07:26 PM
ill write this down just to keep track. Current diet

pene polo

2 chicken burgers
2tbsp naty pb

1chicken burger
1tbsp naty pb

chicken burger
tbsp naty pb

4.5 pre-workout(20mins before lifting)
1/2 Nlarge

shake no sugar added chocholate milk
2 oatmeal maple and brown

500ml skim shake

so 3 carb meals a day and 3 fat meals
Just bought some olive oil so ill probly switch that in soon with some PB. Also going to Switch the pasta in the morning with plain oatmeal with no sugar brown sugar.

03-20-2004, 08:29 PM
Meal 1
Cup Oatmeal 6 60 12 345
6 60 12 345

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

Meal 3
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
14.5 8 48 355

Meal 4
Chicken Burger 4.5 0 21 125
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100
14.5 8 48 355

Meal 4.5 - pre workout
1/2 serving of N'Large/water 2 45 25 300
2 45 25 300

Meal 5
No sugar added Choc. milk/protein 5 22 33 260
2 oatmeal 4 72 8 360
9 94 41 620

Meal 6
oatmeal 2 36 4 180
2 cups skim/protein 2 30 38 290
4 66 42 470

Cals are 2895

03-21-2004, 03:19 PM
leg day
squats 275x5,3
zerchers 225x8,8
leg press 4pps 8,8,8
Couldn't do deads or partials today cause my hand was still ripped open from last week. Zerchers were fun. First set was pretty hard second set was easy. Next week 245 if i remember.
And my weight today was 184

03-21-2004, 03:32 PM
Nice job, Adam. What happened to your hand?

03-21-2004, 04:03 PM
Tore it open last week doing the partial deads. Up to 545 it didn't bother my hands much but 585 was too much for the skin LOL
Might have found a new supp provider too. He just joined wbb. The PDA's his name and he sells stuff cheap.

03-22-2004, 06:56 PM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 125secs each
whoa, another busy day. Work 6-3 straight, no breaks. then get car fixed eat do cardio eat again and go to work again but now its bed time! Best part of the day.
Tune of the day Dead Prez - Hell yeah

03-22-2004, 06:57 PM
And thighs have wicked doms. That is it.

03-23-2004, 04:10 PM
bench 185x6,8,8
iso bench 200x6,4,2
horizontal iso bench 270x1 320x1 Within 15lbs of max
pushdowns Vbar 150x10,9,8
Good workout. First set of bench wasn't great then i got a spot and hit 8 good(coulda had 10) second set was simple, form was imaculate(I like using big words:)
Iso bench went well too, first set 6 was a grinder, second 4 was hard, third 2 was hard because i left the rest very short.
Horizontal bench i just jumped on to see what i could do, no warmup.

03-23-2004, 04:32 PM
Does anyone know where to get maltodextrin online in canada? I can't seem to find anywhere.

03-23-2004, 07:15 PM
Just ordered the book "Nutrient Timing" By john ivy and some parts by john berardi. I'll see if i can give a review of it after i read it for anyone that wants to know how the book is.

03-24-2004, 02:27 PM
pulldowns 210x8,8,8
pullover 18,17,16 5 reps each
iso row, grip horizontal and wide 180x10,10
Good and short workout. I went solo so it really sped it up.
Pulldowns were difficult to start because i usually have someone help me pull the bar to the start position. Using 210 when weighing 185 = hard

03-24-2004, 02:34 PM
hiit in about 30-60mins, im going to try 20mins tonight.

03-24-2004, 02:42 PM
I had a callous that ripped off once and it wasn't pleasant. I keep them flat now. :) Good work on the diet and training, be sure to let us know about the book.

Are you keeping progress pics?

03-24-2004, 02:59 PM
yup,taking one a month. The diet is really helping now. I'm getting alot leaner(still fat though:)
I just let my callouses wear down, the spot that tore open on me is in the middle of my palm.

03-24-2004, 07:52 PM
Didn't do cardio tonight. Too many complications, dont feel like explaining. Will do cardio tommorow though.

03-25-2004, 09:35 AM
Have a new source for protein so ill be buying bulk as usual. Probly get a 30lbs container of a carb mix(malto and glucose polymers) and 30lbs of milk&egg protein. Also going to pick up some 10lbs bags of ON whey. And of course some caffiene:D

03-25-2004, 09:55 AM
Do you eat real food?

03-25-2004, 11:36 AM
Yup:D This supp order should last 6-9 months

03-25-2004, 11:38 AM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 130 seconds
I even jogged to get the mail afterwords (only 500' or so:)

03-25-2004, 11:39 AM
lol, did you order from that spammer?

03-25-2004, 12:24 PM
about to

03-26-2004, 04:09 PM
iso shoulder 210x8,7,4
The 8 was feeling good energy wise, not failor but close to it, 7 same deal, the 4 i didnt rest alot and energy was way down. I had to struggle to get the first one lol
Only had 1.5 hour break and had to eat 2 meals , rest, workout so i cut the workout short.
Got a dilemma now to. Was just offered a fulltime job thats pays well(9.25) but location is 25 mins away and i would have to drive there 3 times a day.

03-27-2004, 04:12 PM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 135 seconds each
today i took in 4 caffiene pills for some extra kick
Got the bodyfat checked today and it was 16.4%!!!!! Down 0.9 from last week

03-28-2004, 05:54 AM
So far every meal is going perfect with the diet. If i change a meal ill write it down.

03-28-2004, 09:50 AM
squats 225x5,5,5
leg press 4.5pps 8,8,8
Energy wasn't the best today so i took it easy. The squats were a submaximal effort, i just tried to keep the form absolutely perfect. Ass way back, knees spread, head up etc.
Leg press was quite hard. Next week i shall try 5pps for 8.

03-28-2004, 02:33 PM
Good to hear the diet is working!! Congrats!

03-29-2004, 07:23 PM
60mins@3.0mph 5 intervals @5.0mph 1@7.0mph 140seconds each
Looks like i lost fat since saturday! This diet totally rocks.
Found a cheap supplier of maltodextrin 55lbs for 70$ and 30 for the shipping, Kept the diet good while i was away to, Im pleased with myself for that;)

03-30-2004, 02:42 PM
bench 225x0,3,3,3
decline 225x2,2 205x8
New work today so i didnt have much time, and i had to go buy a 12V kettle for the car to make oatmeal:)

03-30-2004, 02:44 PM
Adam, I believe you use a centaurion suit do you not? I'm considering this as my first suit, quite frankly it's cheaper than the Hardcore from Inzer so that makes it more appealing. Any opinions on it?

Also, I see there is a custom dual quad, does this mean they will alter it to your specifications? Or is it just a different suit. I think it has some form of harness stitched in but not 100% sure.

Is this a good suit for a beginner?

Also, considering the Fury for a bench shirt, alternatives would be either of the other Inzers that aren't the Phenom, since I'm trying to save a bit of loot.

Anyway, I eargerly await your detailed and prompt reply. Thanks.


03-30-2004, 03:24 PM
The centaurion should be a good suit for begginers through advanced lifters. With squat suits they dont change your forum nearly as much as bench shirts. The centaurion is the same suit as the dual quad, its just customized(wiast, weight, hips,straps etc) I have the dual quad and would highly recommend it. Its not to pricey and i think the first alteration is free.
I've only used the ehdhp for a shirt but my freinds have used the fury and like it.

03-31-2004, 07:27 AM
Hmmm...I spoke to Harnek after I posted that yesterday, and he seems to think I should get a Victor for now, as he doesn't think I'll be able to get down in a centurion.

I am thinking I may do that, as I'd rather get SOME help from the equipment, but not have it as a reason for me to fail on depth because I couldn't get down far enough. Although, I read on some miscellaneous website that you shouldn't really bother with a Victor if you are squatting 500+. If they mean raw then I'm ok, but I think with a belt, wraps and the suit that I will get there pretty quick, hoping for mid 5s. At least it's not expensive, so I won't worry too much about it.

Thanks for the reply.

03-31-2004, 08:39 AM
iso pulldown 335x3 270x8,8
chins Semi 8 pronate 5
pullover 15x8,8
After workout i got to try out my new kettle. It rocks:) Took 10mins to make water for oatmeal.
Also got my mp3 player working and the sd card going. Now i have 85 songs on them.

03-31-2004, 10:24 AM
3min warmup 20mins hiit (15sec sprint 10mph 45sec walk 3mph) 3 min cooldown
Whoa! Im sweating like crazy now and very warm, didn't feel anything till the 4-5 round then Bam, it hit me:) I felt as i could've got 25mins but ill leave that till next week.

03-31-2004, 10:27 AM
And no caffiene:omg: (well, not for 3 hours:))

03-31-2004, 12:43 PM
I won't do the change untill I get my protein order. Just thought I'd update it while I have the time.

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

Meal 2 - pre workout
protein w/malto and water 2 45 22 288
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
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
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
14.5 8 48 355

Cals are 2895

04-01-2004, 09:43 AM
60mins@3.0mph 5 intervals @5.0mph 1@7.0mph intervals 145seconds each
I dont know if i had energy cause i took an extra ephrine tab(only 8mg extra) or if i was just hyper today? The 3.0mph was a joke and the 5.0mph felt like a fast walk, even the 7.0mph didn't seem fast. Im going to go with 4epedrine tabs now(32mg) and the 3 caffeine(600mg) before caerdio.
Also received the nutrient timing book today so ill start reading between shifts today.

04-02-2004, 10:07 AM
shoulders and gunz
iso shoulder 250x2 230x2 210x2 140x17
curls 13x8,8,6
pushdowns 135x12,12,12
Had good energy again today? this is weird, but i like it.
Bought 30 boxes of 8 chicken burgers so i should have enuf for nearly 2 months. Meat manager at the store said i can probly get a discount next time;)

04-02-2004, 11:21 AM
So far the book is pretty good. Its very informative and easy to read.
Irrelevant - legs have good doms today from HIIT

04-03-2004, 06:30 AM
shoulders and gunz

Lol, out of all the people on the board I never expected you to start calling arms gunz;)

04-03-2004, 07:31 AM
Next time I'll explain how to get a better peak on your gunz:D

04-03-2004, 04:49 PM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 150 seconds each

Got the BF checked today. Results were good but unsure. I got 15.0, 16.4, 16.4, 15.3 and that averages 15.8 so I'll use that. Still going to keep the cals the same.
Weights 179-181

04-04-2004, 02:47 PM
squats 275x5,4
deads 385x2,3
leg press 5ppsx8,8,8
In the process of getting vids on wbb server for you to see.
ps squats were done with suit bottoms

04-04-2004, 03:10 PM
Heres the vids
the 275x4 is squats (not deep enuf)
The 385 are deads

04-04-2004, 03:30 PM
And I finished "Nutrient Timing" yesterday. Most of the information can be learned if you've read all john berardi's articles but overall the book is very informative. Its about 150pg's and well worth the money.

04-05-2004, 04:29 PM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 155seconds each
Grrr, worked today from 6:00 to 1:10 then had a 5min oatmeal break then had to work till 2:30, after that i went home, did my hour of cardio then worked another 2 hours! I can't wait for sleep.

And diet today was messed up because i planned on being done work at 10.00. I still got in the same foods as usual but just didn't get the best mixes, ex. 1pm 2packs oatmeal, 2.30 cup oatmeal, 3.30 1/2nlarge w/water.
I'd say i did pretty good though cause i kept all my carb meals together and all my fat meals together.

04-05-2004, 08:28 PM
sweet lifts dude! keep up the good work :thumbup:

04-06-2004, 02:51 PM
bench 225x2,1,3
iso bench 210x6,5,4
shoulder machine 15x5 10x3 5x5 Dropset
Bench today wasn't great cause my feet kept on slipping, damn dirt on the floor.
Diet today was perfect. Got the timing for foods right and everything.
Tomorrow should be pull, going to be busy with work tomorrow so i'm not sure when ill get to the gym.

04-07-2004, 10:26 AM
Good work on the diet. You've almost hit your goal, skinny! :D

04-07-2004, 11:45 AM
iso row 270x10,10,10
pulldowns 210x5,5,5,5,5
pullover machine just a dropset
no workout on friday cause gyms closed

04-08-2004, 09:49 AM
Adam, selling yourself short on your totals there by 6 lbs, FYI.


04-08-2004, 06:54 PM
Mex - There just my best individual lifts and my best total.

Was suppose to be yesterday but i forgot to do it? I even had some free time to do it but never thought of it.
Therefor I did it today.

20mins 15/45 10mph/3.0mph
Easier then last week so thats an improvement. Had to do that on my lunch break and thats the only break I had while working 6am till 9pm
I'm tired

04-09-2004, 03:53 AM
Ah, I see.

04-09-2004, 11:17 AM
60min@3.0mph 5 intervals@5.0mph 1@7.0mph 160secs each

And its pic day:( The first one apr9a is the regular pose and the second one apr9dba is a double bicep.
Now i have to try getting this to work:D

04-09-2004, 11:18 AM
I need better lighting lol

04-10-2004, 09:48 AM
Your cut is going really well. I can see a difference between these pictures and the older ones you have posted.

04-10-2004, 07:24 PM
60min@3.0mph 5 intervals@5.0mph 1@7.0mph 165 secs each
Good energy today, possibly cause i took 32mg eph 800mg caffeine:D Lots of work so i needed the extra boost.
Had the BF checked 13.0 13.3 13.6
The 13.6 had a pinch that was inacurate so ill keep it anyways.

Average 13.3%!!!!!!!

Edit: caliper was on crack this day. Was probly around 15%

04-11-2004, 01:10 PM
leg day
deads 395x2
zerchers 245x5 275x3
I was working out solo today so i couldn't do squats or leg presses. Also felt a bit fatigued from all the work thursday and saturday so i called it quits early. Zerchers felt good but my foot kept slipping, this caused me to try not to push outwards too much therefor my knees were unsteady. Blah.

04-12-2004, 08:43 AM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 170secs each
went easy today

04-13-2004, 11:54 AM
Damn, why didn't you tell me about these pics? HUGE difference!! Stick with your plan, it's obviously working extremely well.

04-13-2004, 03:02 PM
bench 225x3,3,2,1
pushdowns Vbar 180x3 150x15,8,8,8
Bench was weird today. Usually i do the worst on the first set but not today, Third set i lost my form and 4 set was just meant to be a single (good one too)
Im to light now to do pushdowns, the 180 was very very hard on the abs and even the 150 i had to put my foot waaaay back to shift my weight.
Todays weight 177 although dehydrated

04-14-2004, 10:59 AM
pulldowns wide grip pronated 210x8 225x5 240x3
iso row wide grip semi-supinated 2(180) plates 3 sets 12
chins 10 10 8
pullover 16x8,8,6
Its way to hard to go heavy on pulldowns when your by yourself, had to latch onto the seat with my legs and pull hard to get into position. Next time I'll ask someone to give me a hand.

HIIT in a few minutes

04-14-2004, 12:20 PM
20mins 15/45 10mph/3.0mph

04-15-2004, 09:33 AM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 175secs each
it felt easy except for the last 3 mins. They were brutal!

04-16-2004, 02:49 PM
shoulder and tris
iso shoulder 230x5,4,2.5:)
pushdowns Vbar 135x15 150x10 165x5
Only had 20 mins to workout so it was a quicky today. My CNS is getting more effient/better cause now i do my best on my first set as compared to 2nd or 3rd set 2 months ago.

04-17-2004, 08:58 AM
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 180secs each
Cardio felt alot easier today then 2 days ago, mainly at the end.

04-17-2004, 03:38 PM
Are you still using the personal trainer?

04-17-2004, 05:41 PM
Nope, dropped her long ago. I just had her because my insurance company wanted to set us up.

04-17-2004, 05:48 PM
Bah, last week the caliper was being extra nice for some reason. the 13.3 seemed to low and it must have been. Todays was 14.4 which is more realistic.

04-17-2004, 07:14 PM
Im also going to leave the diet the same. Weight today was 177.

04-17-2004, 08:45 PM
Nice work, thought I would drop in

04-18-2004, 03:01 PM
Thanks Bill.

squats 255x5,4,3,2,1
deads up to 405x1
leg press 5ppsx6,6
I was going solo again today so i had to go easier on squats and leg press. The 2 and 1repper of squats were perfect form and very fast.
On leg press i felt like i could've hit 8 or 9 but the safties are to low for me to get out safely.
And the deads were done with no chalk.

04-18-2004, 05:04 PM
From approx. Mar.1st I was 153ffm(fat free mass) and I've held between that and 151 ffm which is what I was yesterday(apr.17th)
Also went from 187 to 177 in 6 weeks.
and finally thought of figuring out the macros for my current diet.
Its: 40/40/20 carbs/pro/fat

04-19-2004, 07:53 PM
60mins@30nmph 5inter@5.0 1@7.0 185secs
ill update this studdff good onm fri when i have more then 5 secs free and sleep.

04-20-2004, 07:51 PM
bench 205x5,3,2,1
iso bench 230x1 200x4
pushdowns 165x3 sets of 8?

04-21-2004, 11:34 AM
pulldowns 240x8 225x10 210x10
iso row 300x8,8,8
Still no time so i gtg.

04-21-2004, 11:38 AM
Nice rowing. Are you using the iso stuff to correct a strength imbalance?

04-21-2004, 12:41 PM
To correct the imbalance and its easy to load the weight on and strip it down
I think those rows/pulldowns are big PR's ill check friday.
Just did hiit
20mins of 15sec/45sec sprint10mph/walk3.0mph
Felt pretty easy today.(well, not easy but i didn't want to shoot myself in the face:))
pre hiit, oatmeal.

04-22-2004, 09:24 AM
60mins@3.0mph 5 intervals @ 5.0mph 1@7.0mph intervals = 190 seconds
felt easy again today. Maybe I'm getting in shape? Nah, that couldn't be:p
Shins were soar for the last week but not shin splint soar, more like "Get some rest!" soar. Didn't hurt during cardio, just before and after.(Feels really good with the ice pack on)

04-23-2004, 04:41 PM
Almost have some free time! Well, ive got 30mins too devoyer 2 meals then sleep.

iso shoulder 200x8,8,7 paused reps at bottom
iso incline 200x6,5,3
Busy with work today so my break so small which = short workout.
Shoulder press felt strong today, not sure how close those #'s are to PR territory but they should be pretty close. Inclines didn't bother my joints like they usually do, probly cause i was on a machine. Cant wait for 6 tomorrow night, sleep and lots of it:D

04-24-2004, 08:45 AM
1000th post

60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 195 seconds
I feel like i'm using my aerobic system now for most of my energy cause now I don't really get tired after doing the intervals. Even the last one felt pretty good today.
Get the BF% checked later.