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Adam
04-24-2004, 02:29 PM
Ace. Got the bf tested and it was 13.3 13.7 13.0 and i had it recalibrated before the testing was done
Tonight im going to eat 2 extra chicken burgers and 2tablespoons of pb, Since i didn't get much sleep this week my recovery slowed way down(usual lat doms is thursday, but got it today)
Weight 176

BF caliper readings:
chest 9mm
ab 23
thigh 16mm i think

Adam
04-25-2004, 04:35 PM
legs
squat 275x1 315xmiss 315xmiss Suit bottoms
deads 365x1 405x1 430x1 Straps up on suit
partials 495x3 done on mat w/new shoes (asics deadlifting shoes)
done
Squat was weird, first rep i got just out of the hole and could not finish, then i got mad and treid it again and got it a bit higher but still could not complete. I kept my form perfect on them though.
I figured it was just a weak day so i was just going to do 365 or 405 on deads. I did the 405 and it went up nice so then i did 430(@176 2.5xbw)
All reps were done with the new shoes and they rock! tons of grip (more then the booties!) and no sole/thin sole.
Still no belt cause I'm hardcore:p

Edit: forgot to mention that the suit is quite loose now since im alot smaller in the torso and legs/butt. On the squats it didn't feel like it helped very much.

Adam
04-26-2004, 02:47 PM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 200 seconds each:cool:
Still feeling easy which is ace. Im currently thinking up a plan for when running outdoors is feasible. I'd still be on the treadmill alot, probly just get rid of one treadmill session and add one outside session.

Adam
04-26-2004, 04:33 PM
Reference for myself:

[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
{[22 x (LBM in kg) + 500] X Activity Factor} + (TEF)


Where RMR = 22 x (LBM in kg) + 500


And Activity Factors =
1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)

TEF (thermic effect of food)= 10-15% X RMR
Used 152ish lbm and 1.5activity factor and 15%TEF then multiply 0.85 to get 2900cals

Adam
04-27-2004, 03:11 PM
push
bench 185x3 225x1 245x1 205x4,4
decline 205x1
iso bench 200x6,4,3
pushdowns few sets
done
Bench went well today. The 245 was a real grinder but i pushed it through. Decline i missgroved the second rep then failed and didn't bother doing more

Adam
04-28-2004, 11:57 AM
pull
pulldowns 255x6 270x2 255x4
iso row 320x6 360x4,4
pullovers 16x10,8,6 all paused
done
Was a really strong day today!
Finally got up to 4pps on the iso rows so that was cool.
Weight 174

Adam
04-28-2004, 12:54 PM
hiit
20mins 15sec/45sec 10mph/3mph
done with no stimulants today, big difference!

For reference: Hiit - start sweating at 12mins
reg. cardio - 30mins

Adam
04-28-2004, 04:09 PM
Going to have a routine change. It'll be:
Sunday - Squats
Monday - Cardio
Tuesday - Bench/Lats
Wednesday - Deads & HIIT
Thursday - Cardio
Friday - Bench/Lats
Saturday - Cardio

This is the plan but I might have to change it because of time restraints.

Adam
04-29-2004, 08:59 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 205 seconds
Back on my stimulants again, boy, does it feel good compared to no stimulants.

Anthony
04-29-2004, 10:48 AM
lol @ "stimulants"

Making some nice progress, keep it up. Don't get too skinny, though!

Adam
04-30-2004, 03:46 PM
arms & shoulders
iso shoulder 210x8 220x5 240x3 250x2
iso incline 220x5 230x3 240x3
done
Another quick friday workout. Im going to wait until i start to bulk and up my calories before I start on the new routine. Its mainly just a recovery issue with my back(lower).

Adam
05-01-2004, 08:38 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 210secs each
On the first jog my mind drifted and I ended up doing 235secs, oh well.

Adam
05-01-2004, 06:20 PM
Did the BF%, Only did 2 readings this time cause I didn't feel like doing a third. 11.5 11.7 I look alot leaner then last week but not that much, might have had a high reading last week? Oh well. As soon as i get my own calipers it should be more consistant.
pec 7
ab 21-23 I forget
thigh 14ish?

Adam
05-02-2004, 03:18 PM
legs
squats(raw) 275x4,3
deads 405x2
partials 600x4 650xmiss done with asics and on mat
done
Squats went pretty good today. No suit bottoms either so i had some nice improvement from last week.
Deads were ace! the 405x2 could've been 3 but i screwed up my mental thoughts.(almost lost my ballance on the second rep)
Partials were great too. The 600x4 should've been 1 but I'm to ****ed in the head:D 650 is mine next time i try it.
I have these on vid too. Ill try getting them on the wbb server again.(not the partials)
bw 173

Adam
05-02-2004, 04:20 PM
I just looked at the vids and it looks like my squats were high. Maybe I'm just picky though(hopefully:D)
The deads have the Ronnie Coleman form, same as last month.

Adam
05-03-2004, 09:25 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 215secs each
I hate being super busy:(

Adam
05-04-2004, 03:14 PM
push
bench 225x2 185x10 135x3,3,3
iso bench 230x3 250x1
skulls 80x3 60x10,10,10
pushdowns Vbar 165x6,6,6
done
Another good workout, i like these:D
The 135 on bench were speed sets with 30-45 sec rest.
I have a feeling i forgot about a set of iso bench? oh well.
Side note - Had an atkins bar today. Chocolate peanutbutter 2grams of impact carbs
soooo good :drooling:
weight 172

Adam
05-05-2004, 11:27 AM
pull
pulldowns sup 285x3 pro 195x10 sup 225x11?
iso row 360x5 320x6 270x10
pullover 17x10,8,6
done
The 225x11 i dont really count because i had a 'trainer' help me bring the bar to start level then she didn't want to let go.
Weight 173
hiit in a min:(

Anthony
05-05-2004, 02:50 PM
172-173 ... pretty soon you'll have gym bunnies running up to you saying "when does step class start?" ;)

Nice work, though. Let me know when you get the videos online.

Adam
05-05-2004, 03:17 PM
Pretty soon I might turn into a bunny! I'm scared:D
Ive got the vids on the computer, just need to get them to dan to put on the site.

Adam
05-05-2004, 03:20 PM
HIIT
20mins 15/45secs 10/3mph
Also got my protein order today! Got the fat track calipers and myotape too(think i already broke the myotape, was trying to see how big it would go and it won't pull the tape back now)
Just missing a 25lbs thing of milk&egg, should be here tomorrow.

Adam
05-05-2004, 04:08 PM
http://www.wannabebig.com/vids/adam/
the may2 vids are the new ones.

Adam
05-05-2004, 04:26 PM
Diet will be off for part of tommorow, friday and part of saturday. Also probly wont do cardio saturday. Im traveling for a few days so the meals wont be perfect. I'm definatly brining the carb right protein bars and oatmeal and natty PB though.

Adam
05-05-2004, 05:12 PM
Im playing with the digi calipers. Results so far:

pec 8mm 7
ab 19mm 15
thigh 15mm 14
BF% 11.5% 9.7
My pec and thigh skinfolds are usually pretty consistant, my ab one is unpredicatable.

Adam
05-06-2004, 08:58 AM
cardio
220sec intervals
back in a few days

Adam
05-08-2004, 08:55 PM
Friday - No training
Saturday - No cardio
I left thursday weighing 173lbs, now its sat. night and im 181lbs:D
Diet was pretty good when i was away. Ate 2.5lbs of chicken thursday, 3 friday and 1.5 saturday. Got about 350grams of natty pb in me over the 3 days, 10 protein bars and around 8-10 cups of oatmeal. Least healthy meal was 5 pancakes and large glass of chocolate milk. My appetite was through the roof all weekend! Saturday i woke up at 9 and had 2protein bars and a tbsp of pb, 45mins later i had 1.5 cups of oatmeal, 45mins after that i had the 5pancakes and milk.
Deit starts back up sunday morning:( Think im going to rep 405 as much as i can on deads.
Passed the aptitude test and i did the physcological results in a few weeks. The phych was boooooring! 567 true and false questions!

Adam
05-08-2004, 09:18 PM
Pics were taken on may4 when i was 173lbs:D
reg is regular pose, other is the double bi.

Adam
05-09-2004, 02:55 PM
deads 405x2
leg press 6ppsx3
done
Had no energy today.

Adam
05-10-2004, 10:23 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 230secs each
i hate lactic acid!!!

Adam
05-10-2004, 04:18 PM
cardio was hell today.
Shins (tibia anterior) had about 10liters of lactics acid in it and i didn't have much energy cause i just finished work. To top it off i had bad DOMS and now 8hours later the doms is worse! All that doms from 5 reps!
Weight 176

Anthony
05-10-2004, 06:36 PM
Damn boy!!! Looking lean!! Nice work!

Adam
05-11-2004, 02:43 PM
push
bench 205x4,6 185x3 paused 135x3,3,3
db bench 60x8,8,8
iso bench 200x7,5,2
pushdowns Vbar 180x5,5,5,5,5
done
First set on bench my hips were cramping. Second set was good but no spotter so played it safe.
Db bench first set was tough, second and third set simple.
iso was a pr, the last set i just got lazy and quick:D
pushdowns were very strong today, i found a way to stand so that i dont lift myself up while doing them.

Adam
05-12-2004, 10:37 AM
pull
pulldowns 240x6,6,6
iso row 350x6,6,6
db row 50x8 70x8 80x8 90x8
pullover supersetted w/machine row 20x6 - 23x3
done
good workout again, i like these:) I was solo so pulldowns were very tough, legs got a good workout lol
iso row was ace!
db row i had to figure out which weight to use, strength imbalance shows alot on these.
Superset was just a single set.
hiit in a couple mins:(

Adam
05-12-2004, 11:43 AM
hiit
20mins 15/45sec 10/3mph 3 warmup 3 cooldown
felt pretty good energy wise.

ericg
05-12-2004, 12:37 PM
Dam man. I didnt know you were that lean. Looking good.

Lifting is looking awesome as well, keep up the good work man.

Adam
05-13-2004, 09:27 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 235secs each
felt 1,000,000x better today compared to monday.

Adam
05-14-2004, 02:22 PM
arms & shoulders
iso shoulder 250x3 260x1 270xmiss 180x10,10,10
iso incline 230x2 210x4,3
curl machine 17x3,3,3
done
Energy should have been ****ty today cause of work but i preformed pretty well. iso shoulder were all paused, i tried for 3pps at the end but missed it, got it half way though;)
Have to work sunday this week but im doing my workout first so if im tired i can just call in sick:)

Adam
05-15-2004, 09:11 AM
bunny hopping
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 240secs each
12 more sessions and I'll officialy be 1/2 walking 1/2 jogging. I'll get it on June 12th. Jogging fealling easier every day too which is pretty cool.
Weight 174
BF later on today, should be low:)

Adam
05-15-2004, 09:15 AM
And i got some vits the past few days.
B complex - b1,b2,b6,b12 100mg of each except one which is 100mcg
multivit
vit c 500mg chewable;)
currently im taking b complex and C at breakfast, C post workout/cardio, multi C bedtime. All taken with meals or shake.

Adam
05-15-2004, 04:04 PM
did the bf%
i did 5 tests at each site but still came up with 8.3% which cant be right. I know im leaner then last week though so thats always a good sign.

Adam
05-16-2004, 01:10 PM
legs
squats raw 275x4 285x1 300xmiss
deads 405x1
done
Squats were pretty good, the 285 flew up so i decided to go 300. I hit the catches coming out of the rack which screwed me up so i missed it.
Deads were bad today. 315 felt like 405 warming up. 365 felt like 450 and 405 barely went up.
I'm going to change up my routine so my back can recover more from fridays at work.
Ill post it when i get it figured out.
Also was probly weak from deiting. Im looking very lean now though which is ace!

Adam
05-17-2004, 03:48 PM
I started a new routine today. Its half westside and half aka23's.
day1 legs + hiit (squats)
day2 upperbody (max effort bench + verticle excercises)
day3 cardio
day4 pull(horizontal excercises)
day5 legs (lowerback ME lift) + cardio
day6 Push (speed bench)
day7 cardio

Its a big workload but i'll have to see how I handle it.
Changes to diet are - Meal3 (pack oatmeal + 500ml skim milk w/1scoop protein) I'm going to make that 2 scoop's
And on workout days ill add 1 scoop of maltodextrin to my post workout shake, on cardio days ill add 1scoop malto to preworkout shake.
Im not sure what ill do on sunday(day1) or thursday(day5) yet. I'll be adding something just dont know what yet.

Adam
05-17-2004, 03:54 PM
today - upperbody ME bench
DB presses 75x5
iso bench 260x1 210x7,3
pulldowns Double handle 240x6,6
iso pulldowns 3ppsx12,12
done
Feels good to work to muscle groups on the same day again. I was spotterless on the db presses so i couldn't go till failor.
New diet starts up tomorow, im excited:D

Adam
05-18-2004, 09:57 AM
First day into the diet and im already changing stuff:)
Just had my PW after cardio and im waaaaay to full. I'll have to drop the extra scoop of malto on cardio days. Tonight ill figure out the new pplan.


Cardio
60mins@3,0 5@5.0 1@7 245secs each

Anthony
05-18-2004, 10:21 AM
Mr. Lean, Mr. Lean ... you sound like me with changing your diet on the first day, lol. There's always tweaking to be done! When do we see new pics of this 8.3%???

Adam
05-18-2004, 02:57 PM
The 8.3 is probly an error. I did the sites 5times each but i came up with that% so now i dont know what i am. I'll take pics at the 7th at the latest. I'll try to get some other shots to(ie. legs, back)

Adam
05-19-2004, 02:17 PM
pull
iso row 360x6,6
iso row widegrip pronated 230x10,10
db row 80x12,12
curl machine 15x5,4
This workout felt great! I had tons of energy cause i sipped on my PW drink during workout.
Tomorrow Im probly going to tackle suspended good mornings(well, not suspended but off the rack)

Anthony
05-19-2004, 02:52 PM
The ISO stuff is boring. :P

Adam
05-20-2004, 11:24 AM
legs ME Day
good ams from bottom posistion arch back 225x1 245x1 275x1 295xmiss 295x1 305x1
zerchers 275x10,10,9
done
This was an awesome workout! Today i brought the mp3 player to the gym with me and it made it 10000x's better. First go at 295 i missed it (didn't even budge it) then i got pissed as usual and got it sloooowly, then i had to go 305;) got that too which was ace
zerchers were huge pr! first set i could have hit 15 or so but i didnt know when i'd pass out so i stopped at 10, second set was the same, 3rd set i felt like 10 was possible but chance pf passing out/falling was to great.

Anthony
05-20-2004, 12:07 PM
This is more like it! Good work bro!

Relentless
05-20-2004, 12:18 PM
damn those are some nice good AMs

and here I was all proud of busting out reps at 225.

Adam
05-20-2004, 04:34 PM
Thanks guys.

Cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 250secs each
Energy today on cardio was great! i had 2 packs of instant oatmeal pre-cardio and that kept me going strong the whole time.

Adam
05-21-2004, 02:38 PM
push
speed bench 8 sets@135x3 about 30-40ssecs rest between sets
lockouts 225xmiss 225x1 205x5
iso shoulder 180x1 230x1 270x.8:D
pushdowns 165x12,10,8
done
speed bench felt nice, i have alot to improve on though with form/speed.
lockouts were done starting at the bottom, 225xmiss just misgrooved, then as usual i got mad and got it. 205x5 was soooooo close to 6 but i could not complete the lockout.
iso shoulder i had to try 3pps again, got it ~0.75 of the way up and it stalled. I struggled for a good while then just locked out my left arm for fun.
Pushdowns went pretty good too.
Weight 173.75;)

Adam
05-22-2004, 10:02 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 255 secs
Gotta make another chicken order soon. Im trying to get a volume discount so I might get 60boxes. Should last 4 months.

Adam
05-22-2004, 04:27 PM
Got the bodyfat done and i had consistant results which are not on crack.
10.6 10.3
I would estimate that im right around that % so these numbers are good.
I'm going to write my diet up later, i have all the meals planned out, it just varies by day.

Adam
05-22-2004, 05:55 PM
More pics cause I'm bored :hello:

Dedicated
05-22-2004, 06:07 PM
Great progress, excellent work.

Adam
05-22-2004, 07:14 PM
Sunday, Thursday

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

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

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

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

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

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

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

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

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

Cals are 3555


Monday, Wednesday, Friday

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

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

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

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

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

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

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

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


Cals are 3195



Tuesday, Saturday

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

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

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

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

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

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

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


Cals are 3000

Adam
05-22-2004, 07:16 PM
I end up with ~2400 extra cals a week compared to old diet.

ryuage
05-22-2004, 08:35 PM
lookin good adam!

Adam
05-23-2004, 12:02 PM
legs
squat 245x8 265x1
leg press 5.5ppsx8 5.5+10x3
done
Im going to have to change up my leg days and make ME day on sunday, I had a ton of back DOMS which is why i only got 1 on my second set of squats.
And the squats were all done very, very deep.
Leg presses were huge PR's today! Neither set was failor but pretty close, the first rep with 5.5pps felt like a 1RM but i just kept on pushing. I turned multiple colors and my ears popped as did multiple blood vessels.
HIIT soon:(

ryuage
05-23-2004, 12:38 PM
HIIT is fun!

Adam
05-23-2004, 12:41 PM
After you finish a session you can say that, but before hiit all i can think of is how tireing it is:p

Adam
05-23-2004, 01:29 PM
HIIT
20hiit 3warmup/cooldown 15run/45walk 10/3mph
feeling easier everytime.

ryuage
05-23-2004, 01:47 PM
ya thats true... once you're done you feel a sense of accomplishment :)

Adam
05-23-2004, 04:21 PM
Heres a powerlifter from my province. Hes also a nationally ranked bodybuilder thats featured on musclemania.com
http://musclemania.com/athelete_page/greg_doucette2.htm

Adam
05-24-2004, 01:35 PM
Upper body ME bench
db press 80x5
iso bench 220x9,7
pulldowns Dhandle 255x5,5
iso pulldowns 3pps+10x12,10
done
Pretty good workout. The db press felt easier then last week so ill do 85 next week.
Iso bench was good, blasted the tunes on the mp3player so that helped me add a couple reps.
Pulldowns were very tough to get started, wasn't bad last week with 240 but 255 doesn't budge with me hanging/swinging on the handle. Another good hip flexor workout:p
iso pull downs were nice too. Added 10lbs a side and got the same reps as last week on my first set.
MP3 players are the coolest thing in the world when working out!

Anthony
05-25-2004, 06:38 AM
Looking lean Adam, nice work. I saw Greg compete in Bridgewater and the guy is stacked. Short ... but stacked. When he had his bench shirt on, he had more cleavage than Pamela Anderson, no joke.

When are you gonna stop using those girly machines and push some weight? :P

ryuage
05-25-2004, 07:06 AM
what kind of mp3 player you got, ya they are awesome I got an ipod mini and loaded about 50 albums on it so I can listen to whatever Im in the mood for that day.

Adam
05-25-2004, 08:02 AM
This is the one i got http://www.futureshop.ca/catalog/proddetail.asp?sku_id=0665000FS10029463&catid=10205&logon=&langid=EN&dept=19&WLBS=fsweb7
I also got a 256mb chip for extra music if needed.
Anthony, ill start pushing weight..... well, in a while:D
I dont have any 'good' spotters usually so i dont wamt to go heavy and get pinned. As for rows, i like the iso row alot more because it takes your lowerback out from doing work.

Adam
05-25-2004, 09:47 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 260 secs
Felt really good today. The end sprint didn't feel that bad.

Adam
05-26-2004, 02:25 PM
pull
iso row 4pps+10x6,5
iso row wide grip 2.5pps+10x12,12
db rows 90x12,12
pullovers 17x12,8
curl machine did a dropset
done
Another great workout! The iso row was awesome, wide grip was an easy 12 too
db rows suprised me! on pullovers i cut my rest short for the second set, thatss why i had no energy.
Dropset was funny. First set was good, then i went about 50% for 8ish then i had to go around 15% for 4 lol

Adam
05-27-2004, 10:54 AM
squat day
squats 225x5,5,5,5,5
speed deads 8singles@225 45sec rest between reps, ended with 275 for a single
leg press 6ppsx4.5 5pps+10x10
done
Great workout. Squats got better as i did more sets, deads too.
Leg press was rather awesome. Almost had 5 on the first set but my legs could not make the extra 0.5" past sticking point.

Adam
05-27-2004, 12:24 PM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 265 secs
i was exhausrted when i started, then the oatmeal + caffeine stack kicked in and got me through;)

Adam
05-28-2004, 02:41 PM
Speed bench
135@8 sets of 3
185x12,12,12
iso shoulder 230x5,5
pushdowns Ergonomically straight bar 165x10,8,6
Another kickass workout. Speed bench went really good, took 2 songs from start to completion. Closegrip bench was unreal!!! I could've went past 12 but i was solo so i didn't want to risk it.
Iso shoulder was pr's i beleive, they wqere paused at the bottom, i find it harder that way and easier on my shoulders.(paused means that i dont let the weight sit on the racks)
Pushdowns would've been pr's but i was too lazy too wait for the Vbar.

I'm getting a minumum of 8 hours sleep a night now, usually try for 8.5-9.
Weigtht 174.25-174.5;)

Chris Rodgers
05-28-2004, 03:10 PM
You coming down to the 165's to battle it out with me? :D

Adam
05-28-2004, 03:44 PM
Not to sure yet;)
3 weeks ago i was 171 so i could have made weight, now im on the rise again and im not even getting tubby like before:D
Any chance up going up to the 181's any time soon?
I still hold the lead for sanctioned deadlift;) (not by BW though:()

Adam
05-28-2004, 03:55 PM
Just checked back and my old PR was 185x15 for closegrip.(apr.15 2003) So today would've been very close if i had a spotter.

Adam
05-29-2004, 09:34 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 270 secs

Anthony
05-29-2004, 10:25 AM
Nice work on the close grips. Now add some weight to the bar!!

Adam
05-29-2004, 04:55 PM
I think doing the speed bench prior to the closegrips sets helped alot. It made my form more stable/predictable.
Did the bf% today. Got 9.4%
Weight 174

Adam
05-30-2004, 01:15 PM
legs ME day
zerchers from bottom 275x1 315x1 345x1 365x1
partial deads (not on mat) 495x5 600x1 650x1 675x1
abs 2sets 20 explosive reps
done
Wasn't going to max out on partial deads too but i was in a max out mood. The 650 was a PR and the 675 was a 25lbs PR.
Zerchers were pretty good too, the 345 didn't go the first time i tried, it rolled outta my arms. Then i did my trademarked thing (get pissed) and nailed it. 365 was a grinder but it got up. PR there is 405 from 2002. I must've been on A-bombs that day lol

Adam
05-30-2004, 03:02 PM
HIIT
20hiit 3warmup/cooldown 15run/45walk 10/3mph

I would increase the length and/or duration of sprints but i dont want to hurt my recovery. Felt better this week again
Got vids of:
patial deads 545,600,650,675
Zerchers 315,345,365

Adam
05-31-2004, 11:00 AM
Push ME day
db press 50x5 65x5 85x5
iso incline 210x4,5
pulldowns Dhandle 255x7 210x12
iso pulldowns 3pps+20x12,11
done
Good workout. Db press was very, very hard. after 3 i was exhauseted then i thought of stopping. Proceded to call myself a failor then did my trademarked thing then sllooooooowly got 5. New ME lift next week.
Incline was pretty good. First set with 4 satisfyed me then next set i got some tunes going and went nuts lol
Pulldowns i had help getting the handle to my seated position so i could actually go to failor. Second set my helper was gone so i just made it lighter and went high rep.
Iso pulldowns were PR again but these high reps are killing me! Next week ill probly go 3.5pps+something

Anthony
05-31-2004, 11:06 AM
DB bench press or DB shoulder press?

Adam
05-31-2004, 11:14 AM
db bench, flat bench, horizontal bench, the one you lay on;)

Adam
05-31-2004, 11:23 AM
And I bought 120lbs of plain chicken burgers today:drooling:

Adam
06-01-2004, 10:15 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 275 secs
Felt like usual today except for the end sprint. That felt really good today.
I have to make some routine adjustments because my hours at work changed. Same split, pretty much just have to change cardio days.

s Legs ME day
m Upperbody ME day + HIIT
t cardio
w Pull + cardio
t Legs squat day
f Push speed day
s Cardio

McBain
06-01-2004, 11:23 AM
jesus man how much does 120lbs of chicken burgers cost?!

and how long to plow through them all/?

Adam
06-01-2004, 02:26 PM
lol, cost 449.40
i go through 4 burgers a day and theres 8 in a box so it 'should' last 120days. I'll probly get extra hungry somedays and eat more then four though, 6-8 would please me for a day.

Adam
06-02-2004, 11:46 AM
pull
iso row 4pps+20x4,4
iso row wide grip 3ppsx12,12
db rows 100x12,12
pullovers 20x8,8
CurLs 15 for 6
done
Early workout today so for the first 2 sets i wasn't all there energy wise, then i got my act together and hit some nice PR's.

Adam
06-02-2004, 02:55 PM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 280 secs
then i rested 25mins and ran 1.5miles outside. It was the most dreadful thing i've ever donee. Did it in 12mins which is exactly the time i need for the physical at the police accedemy. The next 15mins after i finished were spent in the car with the A/C on max and the windows down(12Celceius here) And only shorts on.

Adam
06-02-2004, 02:56 PM
Got about 5000 cals today and about 400 grams of protein.

Relentless
06-02-2004, 03:01 PM
damn A-Mac, less than $4 a pound for chicken burgers? That's cheap cheap cheap.

Costco?

Adam
06-02-2004, 03:14 PM
Nah, price choppers. Dont know if there all over canada or just NS.

Adam
06-03-2004, 08:59 AM
Legs Squat day
squats 235x5,5,5,5,5
speed deads 225 8singles <30secs rest between reps, 275 for a nice one at the end
leg press 5.5ppsx6,6
done
weight 176 this is probly some bloat due to yesterdays 5k cals

Adam
06-03-2004, 09:02 AM
http://www.wannabebig.com/vids/adam/
new ones are the bottom 7
all the pd ones (partial deads) and zerchers

Anthony
06-03-2004, 09:47 AM
Weakling! When are we gonna see some Westside in Adam's Westside Journal? :D

Relentless
06-03-2004, 12:14 PM
so THAT's a zercher

it looks horribly painful for the elbows

Adam
06-03-2004, 02:43 PM
This is the adam version of westside on crack lol

Cal, after a while you dont even feel them, I very rarely even get bruises on my arms.

Adam
06-03-2004, 02:49 PM
And thats zercher is starting from the bottom(obviously;)) most people walk the weight out of the rack then go down and up, like a squat sorta. I feel this way waaaaay less painful on the arms and it hits my hip muscles more.

Adam
06-04-2004, 03:38 PM
push speed day
bench 135 8 triples
bench 205x7,7,7
iso shoulder 250x3,3,3
pushdowns Vbar 180x7,10,9
done
Very pleased with this workout. Just finished a 7.5 hour shift at work(no break) then had to go straight to the gym and back to work. Speed bench was decent, then i went heavier and the first set was alright. second set was tough cause i had trouble unracking the bar, so i decided i better get a random person to spot me just incase. third set was ace! I set up perfect, unracked it perfect, and could of had 9ish but i stopped at 7.
Iso shoulder was weird. First set i got 3.25reps and i was pleased with that. Then i guess my malto kicked in and on the second and third sets they were easy 3's.
Pushdowns were very PR today.
weight 175.5
had bf% done today cause my buds goin on a trip tomorow. 7.5 and 8.0%
At the gym today i had an easily visable 4pack, it was cool:cool:

Adam
06-05-2004, 08:34 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 280 secs
Blah

Adam
06-05-2004, 08:57 AM
pic day, these are pre-cardio
On the leg one my right leg looks like 10" lol, didn't turn my foot enuf i guess

Anthony
06-05-2004, 12:17 PM
Nice work!! Legs are looking strong as fook and you got some abs! Imagine that!

Saint Patrick
06-05-2004, 01:44 PM
Lots of improvement since your last pics. Nice work.

BigNic
06-05-2004, 01:50 PM
looking great

Adam
06-05-2004, 03:11 PM
Thanks guys. I'm really suprised about my progress the last few weeks, I'm gaining weight and still dropping BF%. I love it:D
All i changed to my diet is adding cals before/during/post workout. Seems to be doing wonders so far, strength is way up to!

Saint Patrick
06-05-2004, 03:23 PM
Aren't you also separating carbs & fat?

Adam
06-05-2004, 04:04 PM
yeah, but i was doing that from the beggining.


My progress:

start diet
feb25 188 18.3 153ffm
mar7 186 17.5 153ffm
mar13 185 17.8 152ffm
mar20 184 17.3 152ffm
mar27 184 16.4 153ffm
apr3 180 15.8 151ffm
apr10 178 15.0 151ffm
apr17 177 14.4 151ffm
apr24 176 13.4 152ffm
apr31 173 11.6 153ffm
may7 173 11.0 154ffm
may14 174 10.8 155ffm
may22 174 10.5 155ffm
may29 174 9.4 157ffm
june4 175 8.0 160ffm

BW, BF%, fat free mass

Adam
06-06-2004, 09:58 AM
Grrrrr, look at the 82.5 deadlift here
http://www.powerlifting.ca/recsmen.html#mens subjunior
I got 228.0kg but didn't get drug tested. No drug test = no record

Legs ME day
zerchers 135xbunch 185x5 225x3 275x1 315x1 375xmiss 375x1!
good AM (close stance) 185x6,6,6,6
abs 1 set
done
PR'ed the zercher! it was slloooooooow:D Of cource i did my ritual, miss it then get pissed that i couldn't do it then within 4-5secs i did it.
Good am's went well, really felt it in my hams.
diet's on hold today and tomorow cause im going away again for more testing. Still going to eat good foods and try keeping the F and C away from each other.
Just had 60grams whey + water and 2packs of instant oatmeal + 1cup reg oatmeal:drooling:

Adam
06-06-2004, 09:59 AM
the droolin pic sorta looks like the face is sick lol

Adam
06-07-2004, 06:40 PM
Upper body
bench 205x5
iso bench 180x10 200x8 230x5
pulldowns 225x 6,6,6
done
this wasn't at my gym so iso bench was different and pulldowns were different. On reg. bench i was tippy today for some reason.
Diet was pretty good, mainly had oatmeal and chicken.

Adam
06-08-2004, 07:56 AM
BW on sunday afternoon 175
Monday night 182;)
tuesday at11.00am 178

Adam
06-08-2004, 10:20 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 285 secs
Blah, not much sleep + cardio = super blah

And my hammies had a mega pump while jogging, felt weird having my shorts get stuck on them.

Adam
06-09-2004, 02:19 PM
pull
iso row 4.5ppsx4,4
iso row wide grip 3.5ppsx10,10
db rows 110x12,12
curl machine 16x3 10x16 high reps
done

good workout, i did the same reps with more weight on iso row and db rows as last week.
curls.....well, they suck.

cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 290secs each
felt good today, had my patented precardio stack, oatmeal+protein+caffeine

Adam
06-09-2004, 02:51 PM
I weighed in today but i forget what it was. i 'think' 177.5 or 178.5

Adam
06-10-2004, 09:12 AM
Legs Squat day
245 5 sets of 5
speed deads 225x8singles 1@275
leg press 5.75ppsx6,6
done
Great workout today! squats felt awesome, form felt great and the reps were done explosively. Leg press was not taken to failour. The first set i figured i would attempt 6 but not get it, but then i got it pretty easy and it made me confused as i thought it would be a struggle:confused: Second set was good but not as good.

Anthony
06-10-2004, 10:16 AM
Nice work bro!!

Adam
06-10-2004, 02:41 PM
bad news. I didn't pass the physcological for police accademy. They said I need more interactions with people in work and more volunteering.
Going to go back to being the record chairman for powerlifting and director of public relations. Also going to try setting up a high school weightlifting team, ill have to talk that over with the principal though.

Maddog
06-10-2004, 07:03 PM
Sorry to here that Adam.

Anthony
06-11-2004, 04:20 AM
Damn bro, that sucks. But at least you know what you have to do and it sounds like you already have a plan. Good luck!

Adam
06-11-2004, 05:02 PM
Another idea came today. I'm going to inquire about getting a security job. The physc. said that i should have more then the one job for my job experiance and it sorta relates to policeing a bit.

Push Speed
bench 135x8 triples
closegrip 205x7,7,7
iso shoulder 260x3,1 230x3 or 5?
pushdowns 195x6,6,6
done
Ace! Speed was wicked today, it felt like 12months ago. 205 was not taking to failour.
iso shoulder was major PR, the first set anyway;)
pushdowns were crazy yet again.
weight 177

Adam
06-11-2004, 05:06 PM
Time for another supp order;)
This time its only a couple things but ill be going BULK.
I need caffeine, ephedrine,malto, creatine and protein bars. Problt get 2000 ephedrine tabs, 2000 caffeine, 2kilos creatine, 60bars, 110lbs of malto. This should keep me happy for a while

Anthony
06-12-2004, 05:46 AM
110lbs of malto???????????

Adam
06-12-2004, 07:38 AM
lol, yeah.
It comes in 55lbs bags so ill get 2. I go through about 1lbs in 3 days.

ryuage
06-12-2004, 09:15 AM
damn adam you sniffing that malto or something?? hehe what do you use so much malto for?? pre during and post?

JTyrell710
06-12-2004, 09:29 AM
pic day, these are pre-cardio
On the leg one my right leg looks like 10" lol, didn't turn my foot enuf i guess


waiit a sec, thats "Adam MacKInnon"???????????
what the hell happened, the last pics i remember like a month ago you were half of that-
jeezus de christo im gonna buy me some of those 55lb bags of malto

Adam
06-12-2004, 09:45 AM
I'm using 40grams pre-workout, 40during, and 80grams post-workout.
I'm buying so much because I am the king of volume discounts;)

Adam
06-12-2004, 09:47 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 295 secs
Felt great today, and I'm nearing the magical 5 Minute mark.

Adam
06-12-2004, 09:50 AM
Just made a "little" supp order.
35 50tab ephedrine
2 55lbs malto
2 1000tabs caffeine
4 1kilo prolab creatine
2 144cap twinlab ultimate diet fuel
6 boxes atkins choc PB bars

Adam
06-12-2004, 03:56 PM
Tub test (aka BF%)
8.2
I think i look leaner so last week was probly just a low reading.

Sidenote - Bought some atkins pancakes/syrup today, its yummy:) Pretty high protein too, about 50%

ryuage
06-12-2004, 07:04 PM
I got atkins syrup as well but it is calorie free... =\ weird its practically like colored sugar water haha.

Adam
06-13-2004, 11:13 AM
Legs ME day
deads - plates 6-7" off floor 135x12 225x8 275x1 315x1 365x1 405x1 455xmiss 455xmiss 415x1
good am close stance 215x8,8,8
done
I found my weak area for deadlifts!!!!!! 405 was really really slow outta the bottom but after a few inches it went NP, 455 didn't budge on either try. 415 was super slow at the bottom but once it got moving it was easy.
Good am's were pretty good.
I didn't think this would e a good workout cause i had a little back DOMS in the A.M. Once i got fully hydrated that went away though.
weight 176

Anthony
06-13-2004, 11:30 AM
lol @ your crazy order.

Too bad about missing 455, but at least you know where you need to improve!

Adam
06-13-2004, 12:46 PM
Yeah, that was supposed to be a sub-200$ order. But, then i got hyper and ordered a whole lotta ****.
I'm really glad i found my weak area on deads, i always thought it was the top cause thats where i fail but now i no where to improve on.

Adam
06-14-2004, 03:57 PM
Upper body ME day
closegrip lockouts starting from bottom on second setting (guesstimate 3-5" off chest) 185x3 205x3 225x3 235x1 245x1 255x1 265x1
Iso incline 210x6,5
iso pulldowns 4ppsx5,5
done
Low volume day cause i was in a rush, was job hunting today and so far it looks promising.
Lockouts were weird, i kept being able to physch myself up more and more every lift. Should of maxed at 245 but it went up smooth.

Adam
06-14-2004, 04:34 PM
Might have to abort my supp order. They just put the prices up on almost everything i ordered. I made my order before the increase though so they better not try to charge me extra or ill be very angry

Adam
06-14-2004, 04:34 PM
For my own reference
2 1200tabs ephedrine if 5MG
2 55lbs malto
2 1000tabs caffeine
4 1kilo prolab creatine
2 twinlab ultimate diet fuel
6 atkins choc PB bars 120$


160
140
120
130
26
180

Adam
06-15-2004, 11:39 AM
Called my dealer today and everythings cool:cool:

Cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 300secs each
Reached the milestone today;) My energy level is finally getting better on the 7.0mph sprint too. Guess the mitochondria started taking speed.

Adam
06-16-2004, 10:26 AM
Pull
iso row 4.75ppsx3,3 3.75ppsx8
widegrip 3.75ppsx8,8
db rows 115x8,8,8
pullover 17weightx12
curls 13weightx8
done
OK workout, didn't feel overly strong today except on the pullovers.

Adam
06-16-2004, 02:45 PM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 305secs each
went over pretty well. First 20mins were sluggish then my caff/oatmeal stack kicked in and got me through.
Found veins in my lat today, also in the calf ~4days ago.

Adam
06-17-2004, 02:32 PM
Legs Squat day
255 5sets 5
speed deads 225x8singles 1@275
leg press 6ppsx5!
done
Good lifting today! Pretty long cause i had 2 people with me but still <2hours.
Squats were the most explosive yet! By the time i got to the last set it felt like 135.
Speed deads were the fastest(bar speed) i've ever done them. I did them in ~4mins
Leg press was the big PR. Since i had spotters i had to go heavy today and it paided off.

Adam
06-17-2004, 02:59 PM
almost forgot
weight 176.5

Adam
06-18-2004, 03:06 PM
push speed bench
bench 135x8 triples
closegrip 225x6!!!!! 205x5,5,5
iso shoulder 240x4,5
iso incline 230x2 200x4
pushdowns Ergo bar 150x15,9
done
Whoa! Great lifting today. Speed bench was really good, getting my speed back. Closegrips were wicked! 225x6 ties my alltime PR with 225 i beleive. Tried for 7 but only got it up half way. 205 was non failor triples but the reps had pretty good speed(for 205:))
Iso shoulder was decent on the first set. Then someone else wanted to work in and he got it for like 10-12 so it got me pumped and i pulled off 5.
Pushdowns were higher rep today just to give my CNS a little break.
Overall awesome workout!

weight 176.5

And my supps came today;)

Adam
06-19-2004, 09:50 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 310secs each
Felt alright the first 35mins then i got a bunch of energy? Took my usuall EC today and i took 1 tab of twinlab diet fuel. Got the Twinlab cheap, 144tabs for 13$

Adam
06-19-2004, 03:22 PM
Did the BF% 6.9% 7.5%


pec 4mm
ab 13mm
thigh 10mm

Adam
06-20-2004, 06:41 AM
Just checked and one rep away from my PR.(225x7)
http://www.wannabebigforums.com/showthread.php?p=176739&highlight=225%407#post176739

Adam
06-20-2004, 01:36 PM
legs ME day
partial deads from below knee 405x1 425x1 445x1 455xmiss
closestance good am 205x10,12
abs 1set 15
done
Nice workout. 30lbs PR over last week on partial deads, 455 moved this week which is an improvement.
Good am's were suprisingly good. I would have done more reps but i played it safe.
weight still 176.5

Adam
06-20-2004, 05:18 PM
Hmmmm, just watched my westside vids and now i want to go back full westside. Also want to incorperate the bands again and possibly buy a manta ray. ill decide tomorow.

Adam
06-20-2004, 05:39 PM
Madew the outline for the new rtoutine.
s Legs ME day
m bench me
t cardio
w cardio
t legs speed
f bench speed
s cardio

pretty much the same as im currently doin

Adam
06-21-2004, 11:51 AM
First day back doing westside. westside = Ace!

Bench ME
decline closegrip 185x5 225x3 255x3
Partial bench in rack(bar 2" above chest) 215x5 225x5 235x3.7
skulls 70x8,8,8
iso row 3.5ppsx8,8,8
done
Decline was rather cool. Usually i suck at decline but today it felt really good. 255x3 was very very close to failor so i called it a day on that.
Partial were good today too. Almost got the fourth on the 3rd set but came outta groove.
The rest was good.
Got the bf% done today at the gym. 4 site. bi, tri, hip, scapula.
got 10.5% which looks damn accurate. Also today i was mega lean which was cool:cool:


weight still 176.5, but still getting leaner

Adam
06-21-2004, 05:31 PM
Update: workout was 9 hours ago and i already have bad doms in my pecs! this is weird
Also going to buy the pack of bands soon(mini,light,average,strong) cause mine are 3 years old and really worn/falling apart

Adam
06-22-2004, 10:26 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 315secs each
Felt quite good today. The 5.0mph sets felt refreshing rather then tyring, 7.0mph was the complete opposite lol

Adam
06-22-2004, 11:24 AM
2 new pics. There a bit fuzzy cause i was father away from the mirror. oh well.

ryuage
06-22-2004, 11:45 AM
lookin damn lean their adam, good stuff.

Adam
06-23-2004, 09:53 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 320secs each
Okay today, first 20mins went good, tons of energy for 20 thru 35mins, then blah 35 to the end. It was weird.

Adam
06-24-2004, 09:50 AM
Speed squat
12 sets of 2@155
speed deads 245x8 singles 295 for a single
sldl 245x8,10,12
done
Feels good to be back to westside;) Went 12 sets on box squats just to get my CNS used to them again. Speed deads were very fast, 295 was almost as quick as 245.
Sldl were done till the plates nicked the floor keeping a big arch the whole time.
Watched my westside vid lastnight(squat workout pt.2) and i know who deads the same as me(form). Chuck V.
Just checked my balance and i have enuf $ to order the bands:)

Anthony
06-24-2004, 09:58 AM
Westsiiiiiiiiiiiide! Looking lean bro!

Adam
06-24-2004, 10:05 AM
Bands and manta ray will be here in 4-10 days:cool:

Adam
06-24-2004, 03:32 PM
Minor addition to diet. Adding a tbspn of PB to each of my last 2 meals of the day.

Adam
06-25-2004, 02:49 PM
Speed bench
135x3x3x3 closegrip, med,wide
185 for a fast single close and med grip
225 single closegrip
closegrip lockouts on ~2" plywood (~6"rom) 245x5 255x5 265x5 275x5 285x5
pulldowns Supinated 180x12 195x10 210x8 225x6 240x4
done
Good workout, doing the 3 grips on speed bench now and i can tell that i usually dont go wide. wide = alot slower then close
Didn't know how much to use on lockouts so i keep upping by 10lbs. The 265 felt as hard as 285 cause i wasn't physched at all.
Pulldowns were pretty good. I found a new technique to get setup so it makes it alot easier to go heavy.

weight 176


and at the end of my workout i even did some recovery ****
20 reps on this http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=809 45 degree hyperextension thing
20 reps on the ab machine

Adam
06-26-2004, 09:45 AM
cardio
60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 325secs each
not easy, not hard, just exhausting:(

Adam
06-27-2004, 08:00 AM
ME sq/dq
partials, sumo ,feet straight aheadm off safties 315x1 365x1 405x1! 425x1!! 435x1!!!!!! True ME lol
zerchers 300x8,8,8
abs 20reps ab machine 10rep hanging leg raise
done
Whoa!! sumo's were great, 275 felt heavy, 315 felt heavier and so on. 405 took a while to complete. the 435 was slooooooow.
Zerchers were ace as usual. 300 for 8 and they weren't failor. Probly could've hit 12-13 reps but would've taxed my CNS too much and my chance of blackout would have gotten to great.
Bad news. Got a flat tire:mad:

weight 176
Going to drop the added PB from the last 2 meals of the day. Now im back on the original diet.


and did bf yesterday 6.9 7.5% look leaner then last week though

Anthony
06-27-2004, 07:02 PM
Good work Adam, keep it up!

Relentless
06-28-2004, 08:13 AM
Nice abs, A-Mac.

Adam
06-29-2004, 11:06 AM
****
yesterday was wasted. Was helping my bro move in halifax(400km away) and we werre supposed to be done packing at 10am, we finished at 5.30pm:mad: so by the time i got home the gym had been closed for a while and i was exhausted. got to be 11.30pm had to be at work 6.30am
In hely i went to the supp store to 'browse' ended up getting some dented jugs of protein powder and some expired nitrotech bars, 48 boxes to be exact;) paid 10$ a box so i could'nt refuse

workout today = ****ty
bench worked up to 225x3
db rows 100x12,12,12
iso shoulder 220x8,6
pushdowns 195x4 150x12-15??
done
Didn't have caffeine since sunday! add that to my lack of sleep and general exhaustion and i fell like ****

Anthony
06-29-2004, 11:21 AM
lol @ 48 BOXES!! Why are you off caffeine?

Adam
06-29-2004, 04:00 PM
My car had a flat tire so i had to travel in my fathers car. Didn't think of putting caffeine in there:(
Already sold 12 boxes of bars and ill sell more tomorrow.
Me = protein dealer:cool:

Adam
06-30-2004, 02:17 PM
well, no cardio yesterday or today. I was thinking though , and im going to start 'bulking' now. Still going to keep the same food variety, just going to eat more of it.(and more protein bars)
Going to design a workout plan soon. Probly be 4 w/o a week and 1 hiit and 2 60min cardios.


Incase anyone dosn't know the nutrition facts for the nitro tech bars its ~4.5G of net impact carbs 35G of protein and 8G of fat
At half the price of a chicken burger you can see why I'm happy about my purchase:D

Adam
07-01-2004, 12:48 PM
Speed squat
8 doubles@185 speed ace
speed deads 245x8 singles 1@295 speed = unbeleivable
dimel deads 245x15,15
done
For a 45min workout thats as much as i could jam in. Speed was fantastic on deads. Felt like 95lbs on the bar! Looked that way too.
Speed squats were fast for the first few sets. Then i remembered what dave tate said and really arched my back for the whole rep. The following sets were very very fast. Bar even left my shoulders at the tops of each rep.
Dimel deads were fun. They were done by pretty much dropping the bar from waist level and catching it ~2" below knee cap then reverse as explosively as possible. Sldl form on all the reps.(back arched)

Anthony
07-01-2004, 07:58 PM
Whoo!! It's about time you put some meat on those bones!! :D

Adam
07-02-2004, 03:39 PM
Speed bench
135x9 sets 3grips done with ~30-40sec rest
185 for a nice single 225 for a good single(closegrip)
floor press(closegrip) 185x6,6,6,6
BB rows Supp. 135x15 Pro. 135x12 155x8
face pulls 105x12,12,12
done
Speed was good today. The singles went well too. Floor press was tough on the first 2 sets, then my CNS figured out how to do the movement and set 3 and 4 werealot easier.
BB rows were to light, next time i'll go with 185.(I like doing these with perfect form, no back movement at all)
Face pulls were hard cause when i'd pull i'd almost fall forward, next time ill do them one the seated row.
Looked very lean the last 2 days? Cause of no cardio?

weight 179

Adam
07-02-2004, 03:47 PM
Also thought of a new goal/thing to shoot for.
Canadian junior 90kg deadlift record. As it stands right now its 277.5kg - 611lbs
I have until i turn 24 to still be eligible for the record so i got some time.

Adam
07-03-2004, 04:26 PM
Cardio
11 hours of work count?:D

left for work at 6am and got home 6pm. Not what i had planned. Today was suppossed to be treadmill action but when i got home i was and still am exhausted. Treadmills going to have a new program come monday/tuesday. I'm going to do 5min walk/5min jog intervals for a few days then start making the jog sessions alot longer. Pretty much what i'm doing now just at an excellerated pace.
Ex. day 1 walk 5/jog 5 for an hour
day 10 walk 2 jog 8 for an hour

Adam
07-04-2004, 12:14 PM
ME sq/dl
good am med stance 225x3 275x1 295xmiss
deadlift using 25's standing on ~2" board(bar touching toes) 145x5 245x5 295x5 345x4.999999:)
standing abs 4 sets 15@75
done
got vids of the good am's and deads. I'll get them up soon.
Workout today was really good, strong on everything.

Adam
07-05-2004, 12:11 PM
ME bench
2 board press close grip 225x3 275x1
incline close grip 185x1 225xmiss lol 185x5 185x4
pushdowns Vbar 150x10,10,10,10 30sec rest between sets
chins semi suppinated 17xbw 6xbw
done
found a 2 board in my gym? dont know who's it is but it was free so i used that. Felt strong as **** benching today.
incline was pretty strong too. 185 felt good and my partner jumped up to 225 so i figured i'd try. Got it about 2":D
Gym doesn't have a dip belt so i couldn't add weight to the chins. High reps suck.

weight 179

Anthony
07-05-2004, 12:15 PM
Nice work bro!

Adam
07-06-2004, 09:59 AM
Well, today was supposed to be cardio but i cant. I'm physically ****ed right now. I think i've got some depression on its way:(
I'm calling the boss and cutting back on work. Right now its leave at 6.10am and get home 6.00pm 6 days a week. Im just drained.
P.S. split shifts ****in suck!

Anthony
07-06-2004, 10:30 AM
Keep your head up bro. You're making awesome progress despite the workload. Bulking is a great way to fight the blues (specifically a combo 1 from wendy's)! :D

Adam
07-08-2004, 11:26 AM
speed squats 185x8 doubles 255x1
speed deads 245 8 singles 295x1
arch back good am's off pins on ~2" board wide stance 5 triples@225
standing abs 90x12,12 75x3 then ab cramp lol
done
felt good today, hopefully the bands come tomorrow


weight 177:(

Adam
07-09-2004, 05:05 PM
Speed bench
135x9 triples 3 rgips
185x1 225x1
3board press close grip 225x3
chest supported row machine stackx10,10,10
:( workout sucked today. I was pissed going into it and physically exhausted so it was no real suprise to be weak and slow today.
Still no bands either.
Sunday I'll hit a big PR;)

weight 176.5:(

Adam
07-10-2004, 05:32 PM
BF 8.2%
weight unknown, find out tomorrow
I look more cut except for mid section. Viens are also crazy now. The ones in my bi's, calves, and thighs are huge now.

Adam
07-11-2004, 12:22 PM
ME sq/dl
box squat with centaurion suit bottoms 225x3 275x1 300x1 315xmiss 315x1
deads with suit bottoms 315x1 365x1 405x1,1
done......sorta
box squats went over pretty well. I went too slow on the decent with 315 at first and couldn't get it. Second time i got my revenge.
Deads were nice. First single had nice speed, second wasn't as nice, still got it though.
On the way home me and a bud stopped at a big parking lot and pushed the car. 4 trips of ~120-150'? on slight incline.
Driving home the total exhaustion hit me. Worse then 20rep squats! Quads were pumped like crazy and it hit the hams awesome.
I have alot more respect for strongmen now!!!

weight 181.5

Anthony
07-11-2004, 03:27 PM
Nice squatting! And yeah, the first time I did sled drags, I had new appreciation for the strongmen!!

Adam
07-12-2004, 02:53 PM
Ace! A good workout:)

Closegrip lockouts on 2~" board ROM=6"~ 275x3! 295x1 315xmiss,miss
db press 75x8,8,8
db rows 125x8,8,8
done
Good strength today! Also felt alot bigger today, so i looked in the mirror and i looked bigger, so i got weighed and i was bigger;) 183 today.
Lockouts were my prefered ROM so i have to remember the set-up.
I also think i am going to start waving my DE squat weights. Like 185 1 week, week 2 195, week 3 205, week 4 185. But that'll probly change once the bands get here.
I was looking at the circa-maximal phase and i'd really like to try that.

Anthony
07-12-2004, 03:01 PM
Good work on the pressing. Keeping eating, skinny!!

Adam
07-13-2004, 03:03 PM
Some gpp today.
4 trips of 150' carrying 30kg bag off cement in different grips: 1 arm at a time, zercher carry, and beggining position for a military press carry.
Fuken hard!

Big news of the day. Local co-op has 2L pop 3/.99cents!!!!
Also made my trade with supp dealer on protein bars. 4 boxes of atkins and 5lbs isopreme for 9 boxes of nitrotech bars. Expired of course;) Even got 4 boxes of low carb buns for free.

ryuage
07-13-2004, 04:55 PM
you protein bar dealer you.

Adam
07-14-2004, 05:00 PM
GPP
Lawnmower pulls w/arms ~50' uphill with bud sitting on mower 4 sets
Cement bag carry 88lbs 200' 3 sets
Keg carry w/ 60lbs water 300'
Just made one farmers walk thingy. 18.9 liter water jug filled with cement, weight ~80lbs
car push slightly uphill 1 rtip of 150'
keg toss?(full of water) onto 2 tires, then 3 up to 5 tires. Then did a triple onto 5 tires.

Might even have gotten a bit of tan today:moon:

Adam
07-15-2004, 10:19 AM
DE squat
speed squats 11"box +45lbs plate 8 doubles @185 single at the end with 255 very fast.
Forgot to do speed deads
zerchers 315x8 335x3,3,3
standing abs 75lbsx12,12,12,12
done
Speed squats were great today! Single went up as fast(or faster) then 185.
Zerchers kicked butt today. 315x8 was huuuuge PR and non failor. 3 Triples@335 were all very strong.
Energy today was exceptional. Don't know why but i liked it.

weight 182

Anthony
07-15-2004, 11:45 AM
lmao @ your gpp! That is awesome. Nice DE work, too. :D

Adam
07-15-2004, 03:19 PM
I've just got news of a tire i'm getting for free too! Delivery on sunday i think, so i should have fun with that.

Anthony
07-15-2004, 03:25 PM
What size tire? I'd like a 200-300lbs one that I could flip, but no place to put it. :(

Adam
07-16-2004, 02:48 AM
Supposed to be around 4-500lbs, didnt see it yet.

Adam
07-16-2004, 04:22 PM
DE bench
speed bench 3 grips 3sets each 135 (~5mins)
fast single@185 Really fast single @225 And I mean fast!
Floor press closegrip 205x8,8,7
Skulls 60x12,12,9
DB powercleans 15x12,12,12
Iso row 4ppsx7 wide grip 3ppsx12
weight 182.5
done
Very strong lifting today! Speed bench seemed pretty good so i was expecting an average day. Then i did some closegrip singles after and they were fast!
Then moved to floor press which also kicked ass. Tried for 8 on the last set but it wouldn't go.
Skulls were pretty good, really felt em' in my tri's.
DB powercleeans were awesome. I remember now why i liked them so much.
Iso row went nice too. 7x4pps is PR i beleive and the wide grip were just for fun.
Also saw the new tire im getting today. Its huuuuge!!!
About 6' high 2.5' wide.
Short guy + midget arms = Bad leverage for tire flipping

Adam
07-17-2004, 05:00 PM
Bit of gpp
farmers walk with 1 75lbs jug 3 trips of 150' with each hand
Tomorrow i should be getting the tire! Also going to be doing good am's tomorrow as ME. Probaly close stance bent over.

Adam
07-18-2004, 08:01 AM
Won't be getting my tire till tomorrow:(
On the brightside i found some chains for sale and ill probly get 3-4 sets if that many are available.
Cheap too! 45$ canadian for a pair of 5' lengths.

Adam
07-18-2004, 03:06 PM
ME sq/dl
rounded back good am's close stance 225x3 245x3
zerchers 335x5 335x6 315x3
standing abs 90x8,8,8
done
Pretty good workout. Didn't go to 1Rep max on good am's cause i didn't feel like it;)
Zerchers were cool. First set was non failor but pretty damn close. Second set was the same but a lot closer to failor. 3rd set was just a lazy set, only meant to be a triple.
weight 180? my freind was also 3lbs light so the scale might have been on a bit of crack today.

Adam
07-18-2004, 03:10 PM
Anyone with any graphic skills could ya make a before and after picture for me:) i cant figure out how to use my programs.
before http://wannabebigforums.com/attachment.php?attachmentid=10460
after http://wannabebigforums.com/attachment.php?attachmentid=12000
Thanks!

Adam
07-19-2004, 11:40 AM
ME bench
floor press closegrip 185x3 225x1 245x1 255x1! 265xmiss 265xmiss
2 board press closegrip 225x3 245x3
db rows 125x8,10!
db swings(powwerclean things) 15x15,15,15,15
done
5lbs PR on floor press! It suprised me. the 2 misses with 265 were ME though.
2 board felt stupidly easy with 225, must've hit my groove perfect. 245 was not failor but pretty tough.
DB rows were ace. Hit 10reps which is PR.
DB swings felt good. Got a good burn 'in' my shoulder.(rotator?)
Last time i did floor press(last week) i hit 205x8 and my bud got 205x1, today he got 275 lol

Adam
07-19-2004, 12:44 PM
Grrrrr. Just called elitefts.com and they forgot to ship my order:mad:
So there shipping it today along with the band and squat manuals.

Adam
07-20-2004, 10:53 AM
Tire flippin'
3 reps, 2-3 min rest between each one.
Tore my hand open again:mad:

Adam
07-22-2004, 11:27 AM
DE sq/dl
squat 195x8 doubles 245 for a single
speed deads 245x8 singles 295x1
zerchers 355x4!!! 355x3
standing abs 90x5 sets of 8
done
speed wasn't my best but it was still good. Was gone out last night so i did pretty good for 3 hours sleep.
Zerchers were nuts! PR times a million;) Intensity factor was 10 outta 10.

Adam
07-23-2004, 12:39 PM
DE bench
135x ~6-7 triples
185 single 245 single
iso incline 230x7,6,5
row machine stackx10,10
done
Forgot to bring workout shirt so i was very hot, plus humid as hell today and around 30degrees outside so overall i was too hot and i sweat like 10liters of water.
The iso incline was a big PR. I thought i was on the iso bench but they switched around the machines.
Now i have to decide how much chain to get. 70$ a pair and 6 at the most.

Adam
07-23-2004, 04:07 PM
Possibable strongman comp in my area on aug.7!! Going to have to find out more on monday.

Adam
07-24-2004, 07:46 AM
Just order 6 pairs of 5' 5/8" chain! Only 420bucks:(

Adam
07-25-2004, 06:07 AM
Ace!!! Might have a new job now. With security so no more physical labour;)

ryuage
07-25-2004, 06:21 AM
that is some expensive a** chains... at least it sounds like it to me never looked into them... couldnt you make them for cheaper? You mean security as in can I see your ID type security? :)

Adam
07-25-2004, 06:55 AM
The chains were the cheapest i could find them. There at elitefts.com for 78$ american/pair but the guy im getting them from is 45$canadian ~30$USD
Not exactly sure on the job description yet. Might just be survalance of property, i should know tomorrow.

Adam
07-25-2004, 07:34 AM
My shopping spree continues lol
Just bought Hugo Girard's video called 'strongman'
Only paid 3.01USD!

ryuage
07-25-2004, 07:43 AM
lol, you are just made of money arent you. Where'd you buy? ebay?

Adam
07-25-2004, 12:05 PM
I'm usually really cheap, i just go on shopping sprees every 3-4 months lol
Ebay is the best place to go to buy cheap ****!

ryuage
07-25-2004, 12:06 PM
ya its where i do my shopping :) i was looking for powerhooks there but couldnt find any so I just ordered them off bodybuilding.com =\ cheapest place I found em everywhere else had em for 50 bucks +

Adam
07-25-2004, 12:09 PM
ME sq/dl
good am's close stance, starting from bottom, notch 3.
185x3 195x3 205x3 215x3 225x3 235x3 245x3 255x3
Snatch grip deads 255x8,8,8
ab machine 3 sets with the stack, 12 reps?
done
Great workout! 185x3 was hard, 195 was fookin hard, 205 was harder, etc etc 255 i was shaking violently during the rep lol
snatch grips deads were fun.
181.5

Anthony
07-25-2004, 03:18 PM
Nice work on the GMs! Did you get your bands yet? And where did you get Hugo's video for that price??

Adam
07-25-2004, 03:52 PM
Still no bands:mad: if they dont come tomorrow i'm goin snap!
Got the hugo vid off ebay, just got a maagnus samuelson vid too, also for $3.01USD:D

Adam
07-26-2004, 04:13 PM
Ace! Got a new job and start saturday.

ME bench
Decline closegrip 185x3 225x1 255x1 265x1 275x1 285xalmost
skulls 70x10,10,10,10
lockout on 2"board 5~rom 255x5 275x5!
pulldowns 240x4,6,6
done
Decline was cool and weird at the same time. Felt like i was going to get crushed on all the decents yet i still managed to get them up powerfully. 285 was soooo close.
Lockouts were quit strong today. 275x5 is definatly a PR.
Pulldowens were very weak! I used to be able to get around 300x4, now 240 lol
Fridays my last day as a milkman! I'm excited:D

wewight 180.5

My PR on lockout about a month ago is 275x3 so i beat it good today.
Also my tire is ~725lbs!!! thats heavy;)

Anthony
07-26-2004, 05:11 PM
Congrats on the new job! Fill me in whenever you're online. Your close grips and lockouts are coming along nicely!

And that is one huge tire!! Get a pic of you flipping it! lol!

Adam
07-28-2004, 02:40 AM
****!
Engine went in the car. so now im broke for a while, did i mention ****!

Got the chains being sent right now.
Still no bands so i called elitefts.com and got sorta angry lol A new pair is being sent UPS and 'should' be here in a matter of days.
3 more days of being a milkman:cool:

Adam
07-29-2004, 11:19 AM
DE squat
speed squats 205@8 doubles 255@single
forgot dedas
good am's closestance starting from pin 3 225x10! 260x3!!(5lbs PR) 295x3!!!!!(40lbs PR) 315xmiss
3 sets ab machine 15reep/set
done
Ace day today.
Got called in to work 9pm to 6am then have to work 6.30am to 12.30pm then gym if possible! Me = hardcore:p

ryuage
07-29-2004, 11:57 AM
hardcore indeed :) yesterday started work at 3 am till 5 then 6-10 back up at 4 to do some cardio.

Adam
07-30-2004, 03:54 PM
Todays suppose to be bench day but fook it. Got a 6hour break between my shifts so i just slept. Also my joints/bones hurt to much from being up 34 hours. Security doesn't seem as boring as i figured, probalby cause it was my firstnight

Adam
07-30-2004, 03:56 PM
And i rightfully earned the name caffeine junkie lol Had about 20 in a 16 hour span.

Adam
07-31-2004, 08:58 AM
Finally got some adam time! Been busy since thursday at 5.00am. Done with the milkman job(maybe the occasional shift) so im happy. Last night was decent with the security. Went outside to get battereis for the MP3 player and there was a car crash right into my car lot! Didn't hit any new cars though. Added some excitement to the night at least;) Tonight im at the same car lot but sunday,monday,thursday,fri,sat I'm at a different car lot so i hope they have a fridge where i can stick my food lol

Adam
08-01-2004, 03:47 AM
Todays supposed to be ME sq/dl but i cant do it. Hams are still dead and back's dead too. Mainly cause i missed one days sleep.
New routine days cause of working backshift.
monday DE squat
tuesday DE bench
thursday ME sq/dl
friday ME bench

Adam
08-01-2004, 04:09 PM
Just finished my first sleep since wensday night. Feel good now! Back should be ready to go by tomorrow for DE squat.

Adam
08-02-2004, 06:30 AM
DE squat
speed squat 185@8 doubles 235@single
sumos off rack safties 225x3 275x3 315x3 365x3 395x3,3,3
closestance good am's 215x10,10
standing abs 90x5,5,5
done
Not a good workout but a strongone? I felt like **** the wholetime but managed to move some nice weight.
Might have just been my mood? Right before the workout my test levels shoot up and i was pissed at everything, then after workout im back to my usual calm self. It was really weird.

Adam
08-03-2004, 04:04 AM
DE bench
speed bench 135x9 triples
185,225singles
done
saying i feel like **** is an understatement right now.
Got about 20hours sleep in the last 7 days and i had to work a minumum of nine hours a day

Adam
08-04-2004, 09:54 PM
I think ive gotten a hang of my sleep paterns now so training should be good now.
Got the chains yesterday! There fukken huge!
bands and manta ray came today but i wasnt home. UPS left a note saying i had 85$ in broker fee's. So, i called elitefts.com and told them i wasnt going to pay 85 ****en dollars after just paying 291 and waiting 6 weeks for them. They appologised and said they would refund the 85, so i was happy.

Adam
08-04-2004, 11:12 PM
Saw the accedident scene today for the first time. It was 1year and 1 day ago.
My body flew about 75' through the air until i hit head first on the ground, then bounced to a final resting place about 15' later. Their was a tree that my body took out after going through the air about 45-50', it was almost 3"thick and hardwood. We figure when i hit the hardwood tree is when i bruised my lung, i hit a big tree beside it(~9"thick) and thats probly where i got the fractured pelvis, when i first hit my head is where the helmet cracked in half and came off my head, and i 'think' i got the brain injury as i came to rest on the ground(along with the broken face)
I even think i know why i went off the road. My freind that was behind me said i never looked off the road, but right ahead of where we were was a huge mountain that had a cliff at the top of it. When i looked today to see what was around the area i crashed right away i stared at the cliff to see it better(it looks out of place) so thats probly what i was staring at when i drifted towards the side of the road, then i hit the front brake hard and i was shoot over the handlebars.

ryuage
08-05-2004, 04:57 AM
Don't forget to post how the manta ray works out for you I was considering on getting one of these myself and seeing all the people in the gym stare at me.

Adam
08-05-2004, 01:00 PM
Picked up the manta ray and bands today! I'll probly max out something with the bands and use manta ray as assistance lift.
Also i was out on a test drive today....... with a kia rio s:D
not as ****ty as i expected, It feels almost 'peepy' with the standard.

Adam
08-06-2004, 03:45 AM
ME sq/dl
reverse band deads with greens took ~130 to touch with no help at top
225x1 315x1 405x1 455x1 475x1 495x1 515x1 old pr's 495 i think(from almost 3 years ago:D)
manta ray box squats using squat stance(wide) 185x8,8,8
standing abs 90x10,8,6
done
Got to use my new toys today:) Manta ray is weird, i think i like it. Felt all the stress on my legs. Felt like a 350+ squat.

Adam
08-06-2004, 01:11 PM
I hate insurance prices!!!
found a new kia rio for 197/month 60month but my insurance is going to be ~225 a month.
Grrrrrrr

Adam
08-08-2004, 03:26 AM
ME bench
lockouts on pin 3 laying on bench+2"board and chocked lights 225x3 245x3 265x3 275x3 285x3 295x3 305x0
closegrip bench with MD 165x8 185x5
skulls 70 5 sets 5
db swings 15x15 15x15
row machine wide grip stackx8,8
done
Got pinned doing the 185 lol, i was in the rack though so i just rested for a sec with the weight on me then tossed it back.
Get to see the strongman meet today!

ryuage
08-08-2004, 06:46 AM
do you have ungodly amounts of tickets or something??? 225 is fairly high especially on a kia rio... you are paying more for insurance then for the car!

Adam
08-09-2004, 04:42 AM
My age is the main factor. 19.
And that quote was putting the car in my fathers name but having me as a secondary driver. If im primary its around ~5000 a year.
And no tickets.

Anthony
08-09-2004, 05:17 AM
Nice work going on in here bro! That sucks about insurance, but we all go through it. I hope you got some pics from the strongman comp!

Adam
08-09-2004, 01:53 PM
Got 2 pics but they were from far away and came out really dark. I'll do a write-up on it tommorow after i wake up.
Todays the first day with bands on squats. Going to use 185+light bands chocked. After that i might get crazy with tension on deadlift lockouts.

Adam
08-10-2004, 03:37 AM
DE squat
speed squats lights chocked around rack and dumbell 185@8doubles
manta ray box squats 195x8,8
standing abs 90x12,12
done
The squats felt awesome! I managed to get a bit of tension in the bottom with that setup. Couldnt do partials with high tension cause no way of setting it up.
Manta squats were hard as usual. They tax my whole body when i do them.... even harder then deadlifts:omg:

Adam
08-10-2004, 06:18 PM
DE bench
speed bench 95+MD 9 sets 3x3x3grip
closegrip with MD 205x2 185x5,6!
iso row 340x10,10! 360x6
band pullaparts with mini ~9" 2 sets of 15
done
Good strength today. The MD add about 30lbs at bottom and 80 at the top.

Found someone who can stick a recoditioned motor in the car for $1500 so ill probly do that. Although I'm still having insurance problems because we have 4 people in the household and 4 cars. Bah.

weight 184 and i wasnt superhydrated!
was 183 yesterday

Adam
08-11-2004, 11:51 PM
cardio:eek:
2km walk at a decent pace ~3.0mph
I've been going nuts lately with extra workouts and the bands. I usually dont do a set routine so i dont right it down.
Tonight was band pullaparts 2sets15
front raises 25reps
mini pushdowns 50,50

Adam
08-12-2004, 12:49 AM
I was just re-reading some of berardi's work and i think im going to adapt 'massive eating' I'll have to take in ~4200cals a day.
Reason behind all this....... I want to be massive:D

Adam
08-12-2004, 01:32 PM
unofficial BF% testing
pec 5mm
ab 14mm
thigh 11mm
BF% 7.9

Its unofficial because i did it on my own.

Adam
08-13-2004, 03:38 AM
ME sq/dl
reversae band deads with blue band (helped ~150 at bottom - 0 top)
225x8 315x5 405x3 455x1 495x1 515x1 535xmiss 535xmiss
good ams starting from bottom(notch 3), close stance, with the light bands 205x8! 225x5,5!!!
done
Today started out pretty ****ty as i tied my PR with the greens, couldnt get my form right. Then moved on to good am's, totally different story. Did 185x3 warming up and that felt heavy as ****! Then i stuck a bit more on and got nice and physhed for it. Got to 4 reps and everything started shutting down lol Completely lost the hearing and site was minamal. Next 2 sets were like ME work themselves.
Today i was feeling particulary large(compared to normal:O) and i got 3 coments on how i looked bigger. Jumped on the scale and............ 186!

Did more GPP/extra workout stuff at 4am, mostly good am's with the lights and leg curls, made up a erector excercise myself and i like it. Too hard to explain though lol

Adam
08-14-2004, 03:38 AM
ME bench
closegrip with MD 135x5 185x1 205x1 225x1 235x1!
closegrip paused 5 sets of 5 with 185
Rope pushdowns 150x10,10
cable row D handle 165x10,8
db swings 15x15,15
done
Sweet workout! Closegrips amazed me as the 185 felt reeaaaaaaly heavy. Got a good spotter and he did as i asked "Don't touch the bar unless I scream!" Regular closegrip paused felt like nothing was on the bar.
weight 185.5!!!

Adam
08-17-2004, 03:43 AM
DE squat
forgot the suit bottoms in the parking lot and i was waaaay to lazy to gett them:D
Speed squat with light wrapped aroung rack+DB 185@8 doubles
speed deads 245x8 singles@15-20sec rest between each at the end did 295 for a purty single
good am's wide stance starting from top(but went down as low as pin 3) 185x12 205x12
ab machine stackx15,15
done. 79 reps was enough for me today lol
Tweaked my back a bit on one of the last sets of squats(lower,lower right) but i could still do deads and good am's fine so i procedded to do them. I think next week i might gear up (knee wraps etc.) after my speed squats and hit something high.
Going to start doing more direct work for my rotator stuff because the muscle imbalance is starting to show.(from the accident)

Adam
08-17-2004, 04:16 AM
weight 185.5:cool:

Adam
08-18-2004, 03:42 AM
DE bench
speed bench 95(MD)@9 triples 3x3grips singles at end with 145 and 195
DB bench 75x8,1grrrrr
rotator thingy 4 sets of 10-14
iso row 3 sets with 3.5pps between 6-12reps
db swings 15x15,15,15,15
done
Grrrr. My shoulder stuff(rotator?) is so weak now that i had to bail after 1 rep on db press. Going to see my physiotherapist so he can tell me whats broke lol
Get the BF% done tuesday with the 4point test.(the accurate one for me)