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

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12-02-2005, 02:28 PM
nlty time for a quick one today

bench 225x4 135x20
pushdowns 160x12 120ishx20
As per usual, completely exhausted all day today. Going for a nap now.
I'm out.

12-03-2005, 07:06 PM
bike 25mins
at about the 15min mark i did a little test, starting from level 5 i'd go for 60seconds keeping the speed at over 100rpm, i made it to level 9 100rpm, at this point i called er quits.
Over and out.

12-04-2005, 07:10 PM
was supposed to do deads today.....................thaqt sure didn't happen.
Had to go work a shift for a friend that had an emergency (funeral for best fereind). So today was shoot. Tommoro is day 1 of OJT, then gym after that?? We'll see.

12-05-2005, 03:50 AM
How long are you on OJT? And how long before you head out west? Biaaaaaatch.

12-05-2005, 05:14 PM
Hey Skinny
I've got 320 hours of OJT(roughly 2 months) then i'll give myself up to 5 days and then i go westbound.
I'm still physched(sp?) to go.

Day 1 of OJT was today. Pretty good. Only a short day today and i was shown aroundsd a town outside of the one i'll be working at. Tomorrow i go with the guy from Ident. , that should be pretty cool.
Nooooo training today. I was mega tired after work. I went tanning after work, lied on the bed, put my arms back, amnd the bed started beeping, 20mins was up haha short sleep

12-06-2005, 05:43 PM
day 2 OJT
Started off as a slowish day, then as the day was ending we had a 2 car MVA, after that was taken care of we were almost home free(at bottom of street HQ is on) and we had another call, this one was a pedesstrian hit by a car, that took quite some time.

Today i was up by 6.01am, home at 8.21pm, tired? you bet!
Im going to do a 'night' shift tomoro - 1600-0200 To me Night means Backshift? I'd call theres an evening shift.
whatever, time to eat and be unproductive for a couple hours THEN get a great sleep!

12-08-2005, 01:13 PM
15minute gun blitz!
skulls 4 sets of 10-14x70lbs
pushdowns 4 sets high and low rep, all near failutre
curls 70x10,8ish,8ish
curls on low pulley 3 sets <<<< those are gay, never to be done again
Good very short workout.

day 3 OJT
Stsrted off slow/casual pace, then about 10pm we call a call of a DUI on the highway, quickly(muhahaha) got to him and made him pullover. Boxed him in haha(we were front car, another squad car behind the dui.
took just over 2 hours from call from complaintant to through buddy in cell. Lots and lots of paperwork to do.
Had to leave 90 mins earlier cause i had a course this morning. Still only got >5hours sleep:(
Im ****ing tired but i got to much **** to do before i nap.
Got my forklift license today. Good resume booster for when i move.
Got more Swole today too:cool::cool:

peeps that owe me:
park victoria + 31.5hours(8amsat-3.30pmsun) 252$ + Oct.29weekend~384$ (P.O.'s made)
school fac/cpr credit ~70, on dec7 acknowledged they owed me $$
ryan 115

12-10-2005, 12:47 PM
Sounds like a nice time. :p

12-10-2005, 02:48 PM
15minute gun blitz!

This should be where everyone invades your journal and e-bitch slaps you;)

12-11-2005, 11:53 PM

day 5 OJT
pretty slow today, well.....really slow today.

last night i went over to my friends 'party', turned out to just be me, her, and her friend lol. Lots of no shows/missing the bus.
I'm not complaining though, had a good time.

I have another all-day safety course on the 14th, TDG(transpertation of dangerouse good). My resume's going to be friggin stacked when i goto alberta.

12-12-2005, 03:40 AM
TDG(transportation of dangerous good). My resume's going to be friggin stacked when i goto alberta.

Just make sure you spell check it! ;)

12-12-2005, 09:16 AM
Once they see that I'm from Cape Breton they'll understand;)

Its 12 now, gotta leave for work at 3, and 3 things on the agenda:
Go buy jacket

'If' i have time/energy at the gym i'm goin to do full upperbody.

12-13-2005, 10:52 AM
5minute workout
5chins/10pushups/5chins/10pushups/etc/etc 5 sets total 25chins 50pushups, one huuuuuuge set
set of curls
set of pushdowns

was going to be lifting lowerbody today but i gotto work 4-12 and i just got up 12.30noon cause i got home quite late last night.
'may' stop in the gym on the way to work for some quick, short cardio........maybe.
I'm out.

12-15-2005, 05:10 PM
the weights
deads 315x3 365x1,1,1,1,1,1
hangins abs 2 ests 20
20mins@80rpm level one, did one speed burst right at the end level 4 120rpm ~2mins
Mood today - Pretty good all day, nothing great but alsom nothing pissed me off all day which was nice.

12-16-2005, 09:37 PM
Getting back in the groove now.
bench 225x6 135x28 closegrip135x17
Dips BWx15 60sec rest BWx12
done.........the gym.

P.A.R.E. Training
4 laps @ good pace
6 laps at nice pace
4 laps @ slower jog pace

Today was a friggen busy day. Got up 6am, left by 7, worked till 7pm, gym, pare @ 8:30, outy for coffee after that, now im home @12.36.
BUT!! Get to sleep in tomorrow!!!!!!!!!!!!!!!!!!!!!!!!!!
And might be going to staff party with the cops.

note to self: Become proficient with search warrants. by doug mackinnon

12-19-2005, 08:16 PM
posterior upper body
tbar 2.75platesx12 3.25platesx8,8? 1.75platesx21
iso pulldowns 3ppsx9+3 half's
at this point the body wanted to shut down, got the pass out tingles. just sat down for 5-7mins, got some carbs, and good to do......curls:(
4 sets of 6-20 on low pulley
set of bb curls with 50 reg gripx8ish reverse gripx4
again i was in no shape to workout. tired beyond, low on fuel(2meals today), and going to intense on every set. main thing that effected me though was how tired i was.
got up today at 6.30am, got home again at 10.30pm(supposed to get in bed at 9.00pm, of course though that got ****ed)
i might start hitting the gym before work in the new year, it'll cut down on my busy time. I won't have a partnre anymore but right now passing out(almost) everytime isn't worth having one.5 more days and i go home for xmas. hope its a good time.
oh, tried on a leather jacket tonight, first one i ever tried on, looked great, then i looked at the tag............$379.00. Being inpoverished sucks.
hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

bed time.

12-21-2005, 06:49 PM
cardio - the recumbacant(sp?) bike
kept my heaart rate in the 'fat' burning zone(according to my exhaustion factor)
leevel 5-8 one minute each @100+rpm, failed half way threu level 10, regrouped 5 mins later by doing 80rpm level one, went at level 10 again and crushed it. ave. 110rpm. lactic acid was flowing good.

felt ****in fantastik after cardio. i was plain old exhausted going into it but once i finished i felt awesome.
food today was minimal.....sorta.
b-fast mrp + milk 60G of pro, & pro bar 20grams
lupper(lunch supper) 12" chicken parmasuem sub(mmmmmm)
bed trime snack mrp+pro bar 70G of pro
so i still got 200grams of protein today.
and this mrp is even MuscleTech:cool::cool:
taste crappy though:(

12-21-2005, 07:53 PM
Nice looking workouts Adam :thumbup:

12-23-2005, 03:54 PM
Thanks Tim

Got in a quickee today, I'll explain below.
bench 185x8,8 closegrip 185x6 135x12
chins pro wide grip BWx10,6 Perfectly clean, paused reps.

10 mins on the bike just to get the HR up.

Well, as explained in the last 2 weeks posts, Im tired! i've had about 1-1.5 hours a day at home, awake, while not getting ready the last 2 weeks or more and I'm pooped.
So today we got out quite early(1pm) so i decided to go to the gym.........had to do the 40min drive there first.
I strugled driving for about 38 minutes cause i was so damn tired. So i finally get to the gym, exhausted, and contemplate on wether or not to go in. After some heavy thinking(about 10 seconds:p) i decide, 'Bedtime!'. So i just went to sleep for 2 hours in the parking lot haha
The workout staarted out great warming up on bench, but once i got to the work sets i wanted to go back to sleep. The chins were just a spontaniouse act. And as i stated the cardio was just to get thew HR up so i'd be awake driving home.
Tomorrow is the last day of work then 4-5 days off!!!!
If i can go out in CB im going to try not to drink myself totally stuuuuupid......but i don't see that happening.

Mood as of late - Overall good/great. A few high's and low's, but that's just life.

12-23-2005, 03:59 PM
Awesome workouts man keep it up.

12-28-2005, 05:28 PM
thanks kev

bench 185x8,8,8,8 135x30
skulls-SS-curls 70x12,12 8,8
chins BWx12ish,8,8
the bench reallly supriseed me. 30 was sweet, no spotter either.
this was just a quick workout, i was going to do deads in the morning before i left(5 hour drive) but that got called off @ last minute. just did this after the drive as soon as i hit halifax.
I was going to worrk tomoro but i cant. Since i left 4 days ago i had 3 people tear apart the apt and not clean any of it. now i got that battle, gotta sort out all of the **** that the relatives made me bring back to hali(none for me of course), and my power locks are busted on my car, so now i cant lock it:eek: you might be saying, "do it manually lazyarse" but my frtont passenger door hgas no lock lever in the door(thats a story in itself haha).
so i gotta busy day tomorrow so ill work on friday.
i am exhausted to the extreme right now.
and im getting myself a palmpilot for x-mas. through ebay of course.

12-28-2005, 06:24 PM
nice benching man, 135 x 30 is great

12-28-2005, 09:06 PM
i was just getting a shake, the gripper's were in the way.
I picked up the trainer and decided to give it a whirl.
24 left hand, 14 right hand!!!!
and the shake was good;)

12-29-2005, 09:55 AM
just had a chat with santa himself and he got me a pda from ebay
zire 71

old but sweet. has a camera, speakers, headphone jhack, expandable memory.

and im going in for a workout soon. do i hear deads? Think so!

12-29-2005, 03:00 PM
gym got scraped.
My car decided that it hates me. After getting a total break job done on ALL the breaks a few days ago, and the power door locks dying, the actual lock mechanism on the driver door is now FUBAR. I can't win.
6 more weeks, 6 more weeks. :windup:

12-29-2005, 03:27 PM
All I see in here is bench press and curls. You pansy ass. :p

Canadian Crippler
12-29-2005, 04:07 PM
Dude, you were selling Clash of the Champions VHS' ???

Next time you sell wrestling **** post up the links in here :)

12-30-2005, 12:00 AM
skinny - at least I bench MORE than bodyweight;)

CC - thats my bro selling all that. he still has a wack of vids left so just keep checkin my name for more.

12-30-2005, 05:24 AM
Don't worry, today's WOD is deadlifts. Do you know what those are? ;)

12-30-2005, 08:40 AM
thanks kev

bench 185x8,8,8,8 135x30
skulls-SS-curls 70x12,12 8,8
chins BWx12ish,8,8
the bench reallly supriseed me. 30 was sweet, no spotter either.Wow Adam, nice set!

12-31-2005, 01:41 AM
tried to do fran today.....well, i had everything going good till i was about to drive to the gym.......then i had a 30min complication so i only had 6mins to workout in the gym.
fran - lazy style
thrustersx10 - SS - chinsx10 - SS - thrustersx5 - SS - chinsx5, 60sec rest, thrustersx5 - SS - chinsx5
thusters were 95lbs, chins = fat me(185-190ish)
done and beat
i'd type more but its way past bed time.

01-01-2006, 02:18 AM
today was the new record, start workout 2:56, end at 3:00 lol
one mega set
10chins, 10 dips, 5 chins, 5 dips, 5 chins, 5 dips, atp break(~20 seconds), 5 chins, 8 dips, 3 chins, 4 dips.

just got home at 5a.m. (now) so im headin to bed

01-02-2006, 12:16 PM
to do:

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats

Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats

01-02-2006, 07:48 PM
crossfit......adam style.

deads wide grip conventionals 10, side bends 10+10, leg raises 10, BW squats 20, repeat all.
60-90 sec rest
repeat for the last time.
dead weight was 225, sidebend 45 lbs.
Very taxing. Forarms got the worst of it. deads with wide pronated grip = tough, side bends added to it, and my leg raises were done hanging from a fat/thick chin bar. probly 2+inches
after that i did 10 mins on the bike.

tomoro i should be rested so im goin do another upper body one. and cardio - stepper or elyptical

01-02-2006, 09:30 PM
protein review:
For - Ultimate Nutrition - Isopreme

Powder - Extremely fine, high quality.
Mixability - Perfect, I even used 2 scoops in 250ml water and still mixed 100%.
Smell of powder - Sorta reminded me of fish food?
Taste - Nothing to brag about, might be because this powder is 30 grams protein, like 1 carb, one fat. I got a smell while drinking it.....cat food? LOL
After drank - Felt just as I did before. I did not feel full, hell, not even like I ate a candy. Within 20 minutes I was starving.
Overall - 8/10

01-03-2006, 06:51 PM
chins pro grip - no rest between - dips
19, 19
5 sets of 5
6, 6
10, 10
total 60 reps of each
rested between intervals, not between lifts.
GuNz! were mega pumped:cool::cool:

then cardio
Bike for 30 mins. intensity was just under my threshhold before hitting lactic acid. 75-85rpm most the time, last 5 mins i kept it at 95-100RPM(and thats when the lactic started:p)

I've been getting great protein intake the last couple days. Since buying 2 new jugs that taste great(ultimate isopreme, dymatize chocolate mint) I'm enjoying drinkin them again. Before these I was just having my crap protein that taste aweful, mixes bad, and....well, just sucks. Now im just going to sell all of them to my brother for dirt cheap.

I'm on a mission: Get Lean, Athletic, Stronger.
I'm going to go read over my journal again:sigh: to pick up some tips. ~December 2003 - June 2004.

and weight today - 192 Lbs.
So my chinups were pretty good today.

01-04-2006, 03:11 PM
Gym stuff
Had 5 mins before cardio was free
side laterals 10x12 15x15,12

cardio - stepper(first time using it)
5 minute intervals - Level 10, 5, 3, 10.
First minute on level 10 I was like, "This is simple!"........then the lactic acid started.
By 15 minute's I was 'refreshed' again so I let loose on Level 10 again. This time it was as bad, but still killed me. haha

had some extra energy sooooooo....
back to the laterals 10x12 15x15,15,15 (15 seconds rest between sets)

Tomorrow I'll probly go hit up some Rowing action before work.

And a slight diet change I made is no more 1/4 chicken meals:(
Now I just get the Chicken Breast and water (and dipping sauce, hey, I need 'some' carbs;))

01-05-2006, 11:57 PM
jan 5
had 12 mins, went on bike, hard hard for the time
done annd out

tomorro i'll have zero time sooooooooo ill just get up 25mins early and hit up some quick and crazy
im out
be back sunday?

01-06-2006, 07:45 PM
another short one, this time 4 minurtes
one mega set, no rest, just go go go.
Chins, Dips, Leg raises, Squats
and done
Im out.

01-06-2006, 07:46 PM
last set dips i wanted 12 but failed on eleventh.

01-08-2006, 12:45 AM
no training on saturday
i was up at 4.30am:( cause ????, went to bed 11pm previous night and woke up to P and couldntt fall back to sleep.................its now 23.5 hours later.....still no sleep.
time for ****in ebed now though!!

Tomoro maybe cardio circyuit or
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
or mix of em?
my rotatators need rest so sans push.
went to rcmp info. session today..................i'll explain tomoeow.
bed time:D

01-08-2006, 08:33 AM
Did you do the PARE? What was your time?

01-08-2006, 11:15 AM
I've done my own pare....as practise, not the actual one though.
The pare comes after the aptitude for rcmp.
me and some others rented out a gym a couple times and put together our own pare. we had everything but the pushpull machine. My laps were usually around the 30 secondd range but im going to go check the journal to know for sure.
You should try it. Its pretty CrossFit-ish. Its harder for teh midgets though:mad: .......espescially hard for fat midgets:(

01-08-2006, 12:11 PM
I have a friend who ran it in 3:41. I might try it in the coming months.

01-08-2006, 01:13 PM
The minimum for going to Depot(RCMP) is 4.45. Nova Scotia's recruiter requires less than 4.00 minutes. Most members that I've talked to ran it in the 3.00 - 3.30 range.
World Record is 2.27 I believe.

01-08-2006, 01:28 PM
Oh, and my dilemma of the month:
Boss called me up Friday to ask me if I want a Full-Time job on the Armoured Cars. Problem is I was planning on moving after my OJT.
Stay - Good experiance especially for a future Police applicant, Have a longer employment record with the current company.
Move - Get the experiance of living in another(distant) Province, probaly get an Armoured job while away, In the mean time get some money to help me enjoy life & pay off the debts.

Right now the RCMP is recruiting 1600 people this year, the following years will also be high in numbers. Now the question is Apply now, write the RPAT(RCMP Police Aptitude Test) on January 31st, Run the PARE in ~April, Do the interview in ~May, with current life experiance in addition to :
A.) Staying in Halifax to work as an Armoured Car personel
B.) Move away as planned Mid-February, get some new experiances in Alberta.. Or, Wait to write the aptitude for ~6-10 months, have new life experiances, improve my chances of getting in, in the meantime enjoy life.

01-08-2006, 01:31 PM
These, I have to find examples of in my life, for the interview.

The following eight competencies are measured in this interview:
continuous learning orientation;
integrity and honesty;
interpersonal skills;
service orientation;
personal effectiveness and flexibility;
thinking skills;
oral communication

01-08-2006, 06:04 PM
CrossFit WOD(yesterdays)
Chins BW+45x3
10 sets for time
Did it in 46mins(could have been 36 minutes, not sure if i started at 39 or 49 past the hour)
Notes: I did all prescribed sets with no broken sets. My kipping action sucks horrendesly LOL I just don't like the thought of a chinup where you 'cheat', I know the purpose off them but I just can't get myself to do it.
Chins Were semi-pronated because I did them on the chin/dip station.
And my side delts had a massive pump? They didn't feel pumped but they looked it, it actually looked like I have shoulders!........for once:angel:

30 mins on Level 5
Only thumbs on handles to help with balance, about 10 minutes I did 'no hands'.

Today I just wore a beater and my sorter shorts because I knew that I would do a regular workout and cardio. Yet, when I got off the Stepper and saw myself in a mirror my shirt went pretty much see-through. I sweated a TON! I went back to my old Ephedrine Free fat burners so that might have been a factor in the mass sweating.
Weight today - 191 Lbs.

I'd say at the pace I'm going right now, I'll have a 6-pack in about 3 days:cool::cool:

01-09-2006, 05:49 PM
Leg press @ 2PPS followed immediatly by Body weight squats
5 sets each, 10 reps per set
All sets were done continuosly
Leg press 3PPSx10 4PPSx10
Side Bends 5 sets per side, all continous - no rest, 10 reps per set @45 Lbs.

15 minutes on bike, varied intensity's, pretty HIIT'ish, couple ~30 second rounds at Level 10, 1 at Level 12(Bike's max)

Weights again
BWx30 stairs UP, pretty intense
BWx30 stairs DOWN, Scary! Almost fell 29 times lol

2 more days and I should have the six-pack:cool::cool:

I did have some viens in my quads though

01-11-2006, 10:54 AM
bench 185x10 tough 205x3,3,3,3,3 by the last set they were feeeling better
closegrip 135x15

25 mins on bike
I had to my **** running through my head yesterday. Got it all sorted oiut now though.
today i might go work the arms......if i get 5mins.
Im out.

01-12-2006, 12:28 AM
skulls 70x10,10,9
curls 70x10,6,8

Im going to bed in a sec so i'l make my thoughts short.
yesterday i had something on my mind all day....couldn't figure out waht,
last night i clued in, i was pissed about waiting to get my jaw broke, braces off, mad taht i cant run , also had the RCMP aptitude on my mind.
im going to wait until i am happy physically before applying to the police. because, once i get into whichever academy and can say good bye to getting my jaw broke and stuff.
also my running problem. i needed taht sorted out.
i called uup insurance today. told her how i want a physio to evaluate me and ****. Im guessing that my leg is ****ed(right foot points outwards all the time) because i had a fractured pelvis in the accident. and at rehab, there main goal was to get me on my feet(not worrying about what my actual walking was like), so 'hopefully' I just have a muscle imbalance and not any real deformaties of the pelvis.
Im also getting my speech therapy started....finally.
I'm tired. I'm out.

01-13-2006, 01:12 AM
gotta make this sorht. tis bed time
went to [physio today, i wasnt too pleased with ti. in the end they said "get shin spolints and come back moday:" so now tomoro i gotta go run my balls off hoping to work up some splints.
ill type more saturday>?

01-13-2006, 11:42 AM
ran 6km, tup parkland, down lacewood to dunbrsack intercswesetion and return
end of story.

01-13-2006, 12:04 PM
Damn boy, lots going on. Hope them shins hurt!!

01-14-2006, 02:38 AM
the buggers don't hurt yet and its like......alot of hours later:(
just got in from work, late night.
had my first sudden death, was.....ummm......sudden??
tomoro i 'should' be trying cindy and doing 20 rounds:p
its 5.40am here now. time for bed, got work tomoro atr 4pm and i gotta gym prior to that.
and i bought new boots. the super duper ****in snazzy cool:cool::cool:

01-15-2006, 02:04 AM
well, saturday was a write off.
Got up at 2pm, ate, did laundry and stuff, had to go pick up a parcel, and off to work i go.
itts 5a.m. now and im working 12-12 tomorow, should get about 5-6 hours sleep.
time to pop some pills then get some ZZZ's.

01-15-2006, 09:30 PM
wow, im tired
so i got to bed at 5.30a.m., alarm goes at 10.30am for work.......I then curse for a couple mins.
just got in now(12.30 night) and i cant go to bed for a while or i'll **** up the sleep pattern(like it isn't all ready)

since i gotta pass time i'll write what i ate today:
4 MRP packs
1 protein bar
currently on 6 chocholate chip cookies
and a large coggee
so 200+ proteinn today, some carbs, no fat.
oh, and my 6-pack came in yesterday as predicted..........now its gone though:(

01-16-2006, 01:52 PM
Well.....I was going to do 'Cindy' today
but, I just got a craving to move some big ****in weight, so Deadlifts it is:D

01-16-2006, 03:56 PM
What's a coggee?

01-16-2006, 06:59 PM
LOL, I explained in my deleted post;)
just coffee, typo though.

Oh, I completely forgot about your PM too. I read it that night but I was heading to bed at the time and just forgot.
Going to the speech therapist b/c of my accident back in 2003. Since i had a trach in my voice is nowheres as strong as it used to be. As per usual, I had to self diagnose the problem and go about fixing it myself cause the dickwad insurance people were taking to long.

Trained today!
Deads barx12 135x5 185x3 225x3 275x3,3 315x1,1 365x1,1 405x1,1
Arch back Good Am's 135x12,10,8,6,4,2,2,4,6,8,10,12 short rest ~45sec between sets
side bends 45lbs 5 setsx10 set-set-set style, no breaks
hanging leg raise knee bent 20,15,10,5 short rest ~45secs
Go me!! I did a FULL workout! Deads were decent. 405 wasn't slow or fast, it will get some big improvement from practise, didn't feel heavy.
IMO my lower back had weakend alot so I did the Good AM's of death. Reverse pyramid, and switch the other way. They got easier near the half way point to the end.
I 'might' go for a run soon. Matters if the lungs will get frost bite or not.

For me: 218.5 hours as of Jan.15/06 for OJT.

The run is aborted. Just stuck my head outside and tried to breathe heavy, lungs would freeze quick.
I think tomorrow is suppose to be nice ~-1, so probly head out tomorrow.

01-17-2006, 07:32 AM
Nice work dude. Your schedule sucks big time, i dont know how you do it but keep it up man.

Are you going to do cindy soon?

01-17-2006, 10:59 AM
Well, I was going to do Cindy....until I saw Barbara.
But then.......I lose my keys while gone for a run.
Then I go key hunting, retracing my short legged steps.
And see someone walking there dog, so I ask her, "Did you see a set of keys??"
She says, "Yup.....I put them in the mailbox"
I was happy and sad cause my mailbox return card is for my Sydney address.
Now I've gotta get a hold of Canada Post and find out when the mail pickup is for that box. Then I'll go sit myself there tomorrow morning and wait for the mail man to come.

So workout today is post-poned.

But on my run I did the same territory as a few days ago. down to Sobeys - abouit 6km.

01-17-2006, 11:11 AM
Nice workout! Way too much volume for me, but I guess you got to get in what you can when you can, right?

01-17-2006, 11:48 AM
Barbara is going to kill!!

01-17-2006, 11:44 PM
Long overdue that I post in here, man. Good luck with the crossfit, it seems to be spreading like a disease. Nice deads up above, btw.

01-20-2006, 12:00 AM
Thanks guys!

Time the last few days has been hecticx10.
Today i got 'in' the gym......for ~4mins.
Chins 22
dips 25
chins 11
Dips 22
Diet has been 'good' today......nutritional good(Macro wise) But Micro wise it sucked majour ass. MRP shake and bars all day.
Im off to bed. Tomorro looks booked:
sleep till 12
physio 2
if time allows gym 3.30
work 4
hoome again 4+A.M. sat morning:(

I forget if i already put this but i booked my flight to alberta, feb.10/06.
also i got an apt. to get the jaw broke, april 5/06
fun stuff:(

01-21-2006, 01:11 AM
went to the physio today. It was better then last time. I went on the treadmill for ~10 mins @5.7mph and got warm, no pain though in the shins so she said again "come back with pain", even though i told her exactly where it always hurts:scratch:
so today i had negative free time, ate while driving so that was my nagative time, im a multi tasker.
my PDA kicks ass.
Fits my lifestyle awesome, i always need a notebook....but i suck at penmeanship, so this is like 1,000,000,000 notepads in one....with a search!
Camera builtin is cool to, 640x480 but still very handy.

01-22-2006, 01:11 PM
Bench barx15 95x12 135x5 185x3 225x3,3 185x9? 135x10,10,10
chins on fat bar pronated BWx15,8,6,4,4
Bench was alot better than last week. Form feels very ugly and uneffecient.
I was going to try a muscleup on chins......but as I neared the bar i remembered i was on the fat bar, I'd end up falling off if I did get up.
well that was a short workout. Didn't have much sleep or rest or food so energy was teh suck.
I'm 'hoping' to go in today. Its 4pm now and i didn't have any carbs yet today = no energy.
I'm really looking forward to the move now.
Right now my income(of any and all funds): $0.00
My bills and food and the like: ~$700.00+

01-22-2006, 01:21 PM
Sucks about physio, maybe you should run longer???

01-22-2006, 03:01 PM
I would have.....if I had the time.
Yesterday and today were my first days off in somewhere over 2 weeks. And today, as of now, the gym is not happening. I'm just way to run down and need some relax time.

01-22-2006, 11:39 PM
well, at least i got something in today.
Couldnt sleep so i went for a 2.5km walk/jog - ~30mins
now i feel much much better.
i probly won't make to to the gym on monday. I've got many things to do after waking up/before work, so time is going to be sketchy.
18 more grueling days.

01-24-2006, 12:46 AM
as i expected. I had Zero free time today.
So no trainiung, not much food, no rest, only more things on the mind.

Oh yeah. My car decides to blow the exhaust on the way home. I was already driving slow as **** cause of the weather(50km/h for 70km's) and not even half way home, "Boom, grumble, grumble, grumble". Sounded like maybe the headers, but, I was tired at 2.30a.m. and didn't feel like getting out the flashlight to look.
So now the question arises:
- Sell my car As-Is, or
-Fix exhaust and powerlocks and manual locks

I'll have to decide tonight while I'm sleeping.(My only 'free' time)

17 days!

01-24-2006, 07:37 AM
Little update for me:
Pre-op march 28th 0800HRS @V.G.
Surgery April 5th
Tentative on basis of Anathesiologist shortages.

lisa saunders green - memory
going to call me back
tentative date - friday 1-1.30P.M.
Cornerstone(??) building

things are going good now
lisa is coming over 1:30 on Friday to do a memory assesment
laura with insurance is going to leave it with me now to pick my own Physio and Orthotics personn, she also said she would buy me a PDA.

I'm taking today off of work, I still gotta fix the car, go to Daretmouth to pick up my new jacket, semi-pack my bags and get everything ready for next week.
I'm in a great mood, especially considering I only had 5 hours sleep and no caffeine, yet;)

01-25-2006, 12:23 AM
so tired
eye's hurt
cant sleep
been going at this ****(cant sleep) for 4.5 hours
way to many things on my frigggen mind\
i think my heads about to implode(maybe then i can sleep?!)

01-25-2006, 10:05 AM
last night was the crappiest sleep on record. Went to be at 11pm, didn't fall asleep until at least 4.30am. Plans were to work an extra long day shift today but now I'll just go a bit early for night shift.
Last night I did 24ish pushups with my feet elavated 12".
Won't be training tomorrow, maybe friday. probly not saturday either.
I stillll have 51 hours left for my job training. I'm getting quite sick of it now mainly because of the traveloimng. If only I could add my travel time to my hours,m I'd be waaay past my alloted hours.
The end.

01-25-2006, 11:17 AM
Haven't they noticed at work that you're tired or lethargic?

01-25-2006, 11:33 AM
Good luck with the stuff you wrote in the novel, bro.

01-26-2006, 04:09 PM
Franco, I'm good at hiding it;)
Tony, thanks

still no training today.
came home early last night 1.30, got in bed 2a.m., slept till 5.30am, then couldnt get back to sleep, still to much going on in my mind.
left at 7 for work, just got in now. its 7p.m. now and i've had 8 hours sleep since waking on tuesday. I am FULLY exhausted. driving home was very very very very hard. one hour , at night/dark, lots of on coming traffic with there stupid friggen headlights blinding me.
only 2 more shifts left for OJT and i am DONE!!!!! thank ****. i love doing it, but all of my circumstances in life + all of the driving 2 hours a day + I don't get paid a friiggen Cent = Tired, nearing broke, stressed Adam.

01-26-2006, 04:17 PM
I'd laugh they failed you for being too tired at work.

01-26-2006, 04:36 PM
I would too.......If it was for someone other than me;)

Only today did I look/act tired though.
Cause when I'm REALLY tired(like today) I get pretty dense at times.
And for the Skinny people reading this, 'at times' does not mean constantly a stunned arse, rather it means infrequently(like how much you train:p)

school owes adam 70 bucks for FAC

01-27-2006, 12:54 PM
i go to sleep last night thinking tghat 11 was earlier(cause i had an appointment at 1.30) then i slept till 1 LOL, 14 friggen hours! I needed tath though.

My assesment went over well. we discussed everything that was on my mind(rehab wise) and she gave me some recommenddations.
Overall she said I am doing great and I have no memory problems or the like.(I had a neuro phyc assesment a year ago....i was on 2 hours sleep in a few days....doctor didn't believe me and wrote **** in report)
But overall now I'm feeling great. Mostly cause of the much needed 14 hours sleep.
I don't think that Im training today. Its almost 4 now, gotta go eat something, and going out at 6.
Tomorrow i 'may' train. I have a friend coming over to help me pack and organize everyhting, then were going out for supper. If I'm feeling awake I'll train after that.

01-29-2006, 01:36 PM
Pushups on knuckles 20 then shoulder hurt
BW ATF squats 50 quick
Well, I got the heart rate up. Otherwise thats just a :newbie: workout.

01-29-2006, 10:15 PM
Keep your head up, bro. Glad to hear everything is cool with the memory; hope everything is alright.

01-30-2006, 08:32 PM
Brain Fry!
I'll explain in a few days.
I'm losing the net here cause im moving back home
many smallish/medium things went on, i'll post it (probly) in a while
eric i'll respond to your Q, just had no time yesterday, today, tomorro, for the nnext few days
I'm out.
Happy Holiday's:D

01-31-2006, 06:03 AM
Travel safe bro.

02-03-2006, 08:04 AM
Back 'Home' now, in Sydney.
I've got many many many thuings to do so this will be short.

Last night workout.....sorta.
Partial chins, from below halfway ROM all the way up, many sets usually 15 reps ish
OH db press 40x12
DB curl 40x5 each arm!;)
more and more chins.
abs dead, my bro had a chin bvar on his door and 40lbs DB's so i had to do something.

02-05-2006, 12:08 AM
I'm burnt out.

Yesterday i spent the day running around schedualling appointments.
then 5.30pm to 11.30 i was helping set up all the **** for a p'liftigng meet on saturday.
had to get there before 8a.m. to help......didn't get to leave until 6.30p.m. didn't get back to my housae till after 9, slept for an hour, and went out to the club.
Tip - Don't go to clubs with people that have girlfriends. The bastrerds wanted to leave after an hour:angry: for the short time I was there I had a goood time, but didn't even get a chance to hookup so that sucked.
I don't think overall this will be an enjoyable week for me. Right now I am NFA and most of my few belongings are in the mail right now.
To9morrow I was just going to stay in bed for a long time......but then I remembereed where i'm staying now and that isn't going to happen.
can't weait for the 10th! Move day!

I'm more then exhausted right now too. 'Burnt' above just meant im tired. and i can't go to sleep cause i still gotta decent buzz gpoing.
Can someone email me supper? i ate a sub and A meal today. That was all:(

02-05-2006, 05:33 PM
Mainly just tired today.
Got up at 11 something, was awake for an hourish then passed out again till 3.30ish.
Got up, realized that, yet again theres nothing to eat:( Had more friggen fruitloops. thats the 5 food groups.
then again I was ready to pasds out but i gotta stay awake for a while. I'm leaving home(sydney) on wednesday. The more time that im here, the more pissed off i get.
I finally got a little energy and did a home workout. 5 sets of 20 @25lbs DB's floorpress, Side laterals with 25's, tons of chins. Done
5 more days.

02-06-2006, 03:59 PM
Another day gone by
Workout - Nil
Productivity - So-so
Tiredness - 10 outta 10
slept 9 hours last night, i was still tired most of the day. Had to sleep for 1.5 hours before my ice cream supper:barph: and im back to being tired
I got a physio assesment for 8am wendesday, drive to halifax after that(5hours), and another physio assesment at 3p.m. in halifax.
My mind is still in overdrive, operatiing slow mind you. Cause of my move, car situation, money situatioin, jaw surgery, rehab in alberta and in sydney while im home.
argghh, im gone now.

02-06-2006, 06:35 PM
I was all set to say "Finally, Adam lifted a weight!" But alas, it was not to be so.

02-06-2006, 07:12 PM
just worked out, for real!
chins BWx lots & lots
pushups BW(fat)x51, 10 sec break, then 10 more
Not quite a workout, but close enough.
tomorrow I have no appointments to go to so I may make it to the gym.

03-05-2006, 08:47 PM
Been a while since I visited.
Just got the net recently here.
Got a job after dropping off 3 resumes here. Job pay's $18.00 an hour, and as much overtime(time x 1.5) as you want. So in the last 7 days I worked 78 hours and grossed $1746.00. Pretty good on my standard's;)
This week is supposed to be ridicuously busy. I think I'm going to aim for 100 hours in 7 days.
I have a day off work scedualed for march 11th.......but its off so that I can take my Air Brake course.
Time to go. Cya.

03-11-2006, 01:35 AM
Still haven't been to the gym yet. I do pushups every second or third day though to help the extensors out and the flexors get worked over hard at work. Forarms shopuld be getting bigger soon with all of the gripping work i do.
Speaking of work, My first 12 days I did 155 hours, 63 of which were overtime! Payday in 5 days!!!! I'm pyched.
Tomorrow was going to be my first day off but the cource i was taking got cancelled. So I'll just get some much much needed sleep in time and head to work in the mid afternoon (Tomorrow is $27/hour all day, can't avoid that!)
Put in a 17 hour day today so I'm out.

03-18-2006, 09:32 PM
Still didn't get to the gym:(
worked 80hours last week, 75 this week, next week more??
got my first cheque though, it was all worth it:D

Im still doing pushups, when i get a chance im going find/buy a chinup bar for my door way.

15 hours work today so i gotta eat then bed.

03-19-2006, 04:52 AM
get some sandbags, lazy ass!

03-19-2006, 06:21 AM
for in the igloo/apartment?

It was minus 15C all day yesterday.

Im just going to hunt down a good chin bar on ebay and maybe even hang some rings off of it.

03-19-2006, 07:29 AM
Your igloo doesn't have a door that leads to this great thing called THE OUTDOORS? Don't give me **** about -15. I did GPP in -30 two weekends in a row. And I have the video to prove it. Biatch.

03-20-2006, 08:18 PM
Quick update
Finally got a gym pass tonight. got the 24 hour access card
i'll just start going in the morning for quick workouts before work.

Soon I'll lift weights!

03-21-2006, 10:51 PM
chins fatass x 17,17
db press 20,25,30,35,40x10 40x21

03-25-2006, 06:11 PM
workout numero 2!
chins 18, 15ishn/f
dips 18, 10n/f
db rows 45x15,15,15,15
knee raises x 21,16
Pretty good today. quick workout. Felt a little light headed after the chins(first set), I guess I'm just not in shape anymore to hit failure. Have to wait a month or so.
DB rows were done concentrating on form. All of my DB work I will be watching form in the mirror in order to get my right side doing the same movements as the left.(still trying to get rid of the muscle imbalances.)
Had the endorphins going after the workout, was feeling great.

New supps added to my regime: Powerwhey - bio-x - vanilla - Taste is not of my liking.....yet. I'm hoping i get used to it, 4.99 Lbs to go:p
Powerwhey - bio-x - chocholate - Taste is still very excellant.
Megamilk - cookies&cream - had it with 50/50 milk/water, very good......maybe a bit too much cookieness.
Started back officially on EC today. Just a little though. 24mgE/200mgC. In time I'll hit back 40/400 twice a day probly.
Was doing much reading through my journal and on the net. I'll soon get Sesathin, Neurostim+C(probly), probly a lot more Nitrean(I have some coming ATM but last batch I had was the crap, it was in mid summer though so the heat probly got it), currently looking for any supps that will enhance my motor control, that is the reason for me getting Neurostim - its good for stroke victims and I fall into that group.
also I have a new blender thats great. Its Black & Decker - 550 Watts!! Brushed Stainless Steel finish. Mega power. It destroys whatever I blend.

03-26-2006, 05:29 PM
Workout......a full one...really!
squats 135x10,10,10,10,10
leg raises Straight legs x 15,10,5
Hammer curls 45Lbs. Hex x 5 per side
Deads wide grip off bottom pin 135x20 (first 10 shoulders slouched, last 10 explosive shrug at top)
Hammer curls 30x8 per side
Side laterals 15x15,12,9,6,3 + pause at top
Pushdowns V-bar Stack(160)x12 110x12,12,12,12
Over heated during the whole workout lol. Thats the life of sleeves(I'm used to sleeveless).

Its finally getting nice out here too! +5C, so I was out in just the T-shirt and shorts enjoying the heat.

03-26-2006, 06:30 PM
great session!....it's nice to check this journal and see weights instead of hearing how tired you are:D

03-26-2006, 06:52 PM
Its nice not being tired too!

The last ~6 months of my life were very ****en busy though so I had reasons to be tired. Now I'm just as busy(or busier) but my stress has gone down sooooo much cause I'm no longer poor.
Whoever said money can't buy happyness obviously has never been poor.

03-26-2006, 08:23 PM
well glad to hear things are back in order, keep the workouts comin....

03-27-2006, 09:43 AM
Nice to see a full workout in here for a change. ;)

03-28-2006, 06:11 AM
Got my ETS yesterday, I'll see if that helps with my recovery and soarness.
As long as tonight isn't a 14 hour day working I should be lifting pre-work tomorrow morning.

03-29-2006, 08:56 PM
worked ouot at 6am this morning

db press 40x20-4 sets
db rows 40x20-4 sets
chins 10 dips 10, 2 sests
Im out

04-02-2006, 09:40 PM
unfortuantly no workout to put up
Been extremely busy with with, loooong hours.
the past 7 days I've worked and im over 90 hours, blah.
today was pretty long too, 14.5 hours....gotta love overtime, $391bucks to put against my loans.
Im finishing my sub, getting a shake and pills and Im out.

04-06-2006, 07:58 PM
2 days ago 47pushups followed by 10 more 30secs later
today at work i jumped up and grabbed the hook on the crane and did 12 chins
and at work did zercher walk for ~350' with ~120lbs fitting
short day at work today.......only 7am till 6.30pm
oh well, payday will kickass

04-09-2006, 08:57 PM
Workout.......wiyth weights!
db press SS DB rows 40lbsx20,20,40!!!,30
db shoulder press 20x20 25lbsx15
incline elbows outs 15,20,25lbsx20
pushdowns competition with friend, about 8 heavy sets of 5 and 3 heavy 12's
2 sets of front raises(right anterior delt is weak and uncordinated)
Hex side raises in pushup posistion 15x4 12x6
great workout! With my roommate(old training partner) so we got eachother going good.
Still working every day. Long hours. Flying back home in a week to get my jaw broke! I'll be off work for 3 weeks or so, so i'll try my best to enjoy it(with my mouth wired shut).

850 mah aaa energizer or headphones
put edmonton directions onto pda
get glen to refer me to gym membership

04-22-2006, 09:51 AM
well, im sitting here right now with my jaw broken:( sucks very much
Wired shut for next ~6weeks.
Im back in nova scotia, be leaving for alberta at the eaqrliest 3-4 weeks.
I'll say again this totally sucks.

04-22-2006, 09:59 AM
Hey dude, I'm brand new to this board so forgive me if I missed something but what happened to Westside?

Wow, broken jaw... that does suck.

04-22-2006, 11:23 AM
I'm glad to see they found a way to shut you up! :p Hope you heal quickly bro.

04-23-2006, 01:04 PM
heavybomber - Westside no longer fit into my goals, I guess I should change my journal name...
skinny - I can still mumble with the best of em'!
Im getting in the most caLS+protein+calcium i can.
One thing that sucks big time is the drugs im on. I get some good, short lived highs followed by ****ty lows.
Last night I made a decision, Im going to buy myself a new toy:D
As of now I have no physical objects to show for my work in alberta, Im buying my mother a car but I only have my 88 ranger to get me around.
The car I've got my eye's on is 1994 Lincoln Mark VIII. It is beyond awesome, fits my price range, and is a highway machine(I'll be starting the 3hour each way commutes soon)
So the plan is that this will keep me sane for another while longer.

Sweeling is still up on the face, p[ain is still screaming, people say i have bruising now on the checks.
Countdown - 5 weeks till I can lick my lips again!

did the handgrip bodyfat few days ago, 16.6%@190lbs.

05-14-2006, 02:23 PM
Well, sorta. Close enough to a workout, I sweat like a mofo so I'm calling it a session:p
5 Gallon jug filled with concrete(~60lbs)
One hand walk 100', swith hands. 3 laps each.
2 arm carry with the jug 200'.
Practise throughing tennis ball/soft ball ~10 minutes(Rehab)

I've been playing with the weights downhstairs whenever I walk by them, its never enuf to write down though.

And........I bought my car:D
1997 Lincoln Mark VIII LSC
Heres the auction:

Now I was just going to fly to NY to pick up the car and drive to Alberta......simple enough "I" think, the family doesn't want me to drive that far though(40+hours). So now I'm trying to find the cheapest car shipping company. With my calculations it would cost me $800 for the trip(400 gas + 400 hotel and food), cheapest car shipper I found so far is $1900.
I was initially thinking that this was a great deal(save 3K$) but now it looks like I might not save much at all.

Oh yeah, my mouth isn't wired shut anymore!!! they took the wires out last week, I still got elastics in there being annoying but now I can talk eat and breathe good.

05-14-2006, 03:03 PM
Whoever said money can't buy happyness obviously has never been poor.Can't argue with that.

What's with the jaw Adam?

05-14-2006, 04:50 PM
Hey Tim, The jaw had it comin'.......... I was waiting for the surgery for 2+ years so I'm happy to get it over with. In short I had a massive overbite. A typical big overbite is 6-7mm.........mine was 13mm. I'm happy to get rid of that! Once I get my braces off I can do one of my lifetime goals, take a bite out of an apple LOL

05-22-2006, 03:56 PM
bench barxfew 95xfew 135xfew 185x12 135x10,10,10
pushdowns staright bar 140x8,8,8,8,8
chins 3 easy sets
working alot again. Not alot of time. 18.5 hours yesterday.

05-22-2006, 09:19 PM
I was watching UFc and got some motivatoion so I had to get to the gym.

Chins 20,10,10 then at end of workout 8
db rows 20x15 40x12 50x6 60x12 70x12,15
side raises 12x15 15x20(had some body swing)
onnly took 25 mins so it was a good workout.

05-24-2006, 09:06 PM
In the gym again for another workout.

Arms & shoulders
pushdowns Stack(140)x18,10 then drop set following with 4 drops, end of workout 2 more heavy sets
Side raises 12x15 15x15,12,8,13
curls 3 sets on low pulley then hammmer curl 25x8

05-28-2006, 07:47 PM
yesterdays workut
squats 135x20,15,12
4 sets of hanging abs
today my legs are friggin soar. i was going to lift tonight but I just got a call for 5.30 a.m. work.

05-28-2006, 07:48 PM
Damn, high reps man. 5:30? Cant remember the last time I woke up before 9...

05-29-2006, 03:25 AM
20 rep squats with your body weight! Nice!!

05-29-2006, 05:41 PM
skinny, you'd be braggin if you weighed 135!

workoiut in a few mins. will be short, another early day tomorro.

06-04-2006, 10:00 AM
Just did 3 dropsets of 3 ests per drop
side raises 3 sets
pushdowns 3 sets
curls 3 sets
done. workout tiume 9 minutes.

I finally passed my milestone........over 100 hours in 7 days at work. I'll appreciate all of this come friday(payday)
Still lots of stuff on the mind outside of work. Now my brother is moving to my town too. Ummmmm, thats it I guess.

06-12-2006, 09:34 PM
bench 185x14,13
pushdowns 3 sets
chins 20, 8,8,6(off towel)

06-14-2006, 10:05 PM
chins BWx23,6,10,8
db rows 40/60/80x12
curls hammer 20x12 30x6 20x8

06-14-2006, 10:06 PM
yesterday deads 315x5,5

06-20-2006, 08:45 PM
quick workoiut
chins BWx23,11,8,8,10
bench 135x10,12,15,26
Update: Still a fatty.

06-24-2006, 08:35 PM
Semi-Full workout
Deads 315x8 385x1
Hanging abs ~5 sets, oblique version 2 sets
BW lunges ~150'
Hang off chin bar and touch knees to barx12, touch toesx6
Calves 2 sets xBW
Felt great. Decent mood before workout then once I got inb the gym and saw it empty(on deadlift day) I was happy, and once trhe tunes were on I was set.

Last paystub was my new record too, 165 hours in 13 days.

06-27-2006, 07:19 PM
bench 2 days ago
185xCG12, reg. grip12, 135x23
db press 30,35,40x20
pushdowns stackx16,14

off to the gym in a few mins. chins tonight.
Been over 30 degrees here the last few days. Wouldn't be to bad except that i have a labour job that requires coveralls. Its a friggin furnace with them on. today i drank over 7 liters during my shift.

06-28-2006, 06:43 AM
You workout??? Did you get your car shipped??

06-28-2006, 08:49 PM
Only on a Bi-Weekly scheduale:P

chins BWx23,15,10,8,8
db rows 60,80,100x8

going to do arm&shoulders tomorrow probobly so i kept it short.

anthony the car is being picked up anyday now for shipment. Probly another 3 weeks till i get it. The good deald on it didn't go as planned. I saved 3 grand off of blue book price but i had to pay 2 grand to get it shipped and 800 for a friggen broker fee.
I've got canada day coming up, Im just hoping that i don't have to work that day. So far, other than surgery, I've had 5 days off in 4 months. blah.

06-28-2006, 10:32 PM
Holy crap nice chins

07-03-2006, 09:25 PM
quick workout
deads 365x4,2
I was running on no food and 30+ heat so I was just happy to get in the non-air-conditioned gym.

07-04-2006, 04:15 PM
bench pretty close grip 185x14 205x10
dips BWx15
pushdowns Stackx19,6
A hot one today so I kept it short. 33 so far.

07-06-2006, 07:11 PM
Actually had decent tricep DOMS for two days, suprised me.

Chins Parellel grip BWx5, BW+45x3, BW+70x7,5, BWx11
DB rows 55,70,85x6 100x8 (sloppy)
Lotsa heat again today on top of work = short workout

07-07-2006, 09:23 PM
deads 315x3 EZ 365x1EZ 395x3 Tough
45 degree hypers BWx30
Hanging abs 3 sets
Side bends 2 sets 20x40lbs
405 for a single next dead workout, 405x3 2 weeks time.

07-09-2006, 09:32 PM
did a quick bodybuilder workout.
about 15-20 sets in 20mins, arms and shoulders
highlight pushdowns V-bar stack x12 3 sets

07-14-2006, 07:23 PM
bench 225x7 245x3 135x32!!
pushdowns stackx15,10,5
shoulders, side lats. 25,20,15,10x5
front raises 15x8,8,8

07-15-2006, 09:44 PM
few days ago
gripper trainer right 6, left 25!!!, right 10!

07-16-2006, 07:50 PM
gym tonight
chins BWx5 BW+45x5 BW+90x4!!,3! BW+45x10!!! All semi-pro grip
pronation 10, supin. 8
DB rows 100x8,8
Quick, heavy session.
I'm still working to much to do bigger sessions, recovery is slow now.
Next session is a 405 single deadlift then 365x5??

07-24-2006, 10:17 PM
~5days ago
deads up to 315 felt awesome 365 mhew, 405 mhew
i did the 405, aftyer the 365 i wasnt going to do it but since i already had it on the agenda i did it anyway.

bench 135x10EZ 185x3 Ouch 135x35!!!!!!!! Closegrip too!
Well, a few days ago i totally crushed my finger at work. Got it X-rayed and no fracture but it was still busted to ****. Since my finger was ****ed i couldnt squeeze the barbell while pressing so all of the weight got transfered thru my wrist uneven (aka painful)
fingers still in rough shape, ill probly see if it can hold me for BW chins tommoro.
todays my 21st day of straight work and im not exhausted? Weird, i must be getting used to this **** lifestyle.

07-31-2006, 07:34 PM
Few days ago I hit 20 reps with the trainer COC in my right hand! Old PR was ~15.
yesterday 44 pushups

today i found out my car is available to pick up......great I think at first. Then when I checked the mail the ****in broker is hitting me up for $900 more dollars, and thats on top of his $860 already.
That letter made me ****in pissed.
$$ Breakdown:
$4700 car
$2000 shipping company
$1700 ****in broker
Goddamn total $8400.
Im still not hittin the gym, too much work and not enough food as usual.

08-02-2006, 08:42 PM
chins BWx20,15,8,4

hang cleans 10 Doublesx135 short rest
sldl wide grip 135x20
knee raises 40

Car news, called today and apparantly they had my car since the 18th and didn't call me. So I'll be having it very very soon!
Work count - Since July 4th to now

08-02-2006, 10:51 PM
holy fack that is alot of work, keep on truckin bro

08-02-2006, 11:00 PM
$8400? that's worse than 21 straight days of work!

don't you hate when life gets in the way of lifting? good luck with all that ****, at least all the working will help pay the car off :D

08-07-2006, 11:46 AM
Car update
Left on the bus to get it today, got an hour from home and relised it was a holiday today! Grrrrrr. So I jumped off the bus and caught one going back home. $70 more in the hole.
And..... I leave this evening for a week to work. Going about 2.5 hours away and works putting me up in a hotel. THEN, next monday to Friday I'm on VACATION!!!!!!!!!!!!!!
So now I can get the car in Edmonton, get it inspected, licenced, regirstered, tint the windows, Stereo??, Then go to the Rockie mountains for a day or two!
Work count will be 40+ days followed by the vacation:D
Come next week I 'should' be happy!

Haven't got to the gym in a while. Going to nap now then I might do a quick workout before supper.

08-12-2006, 11:25 PM
Back now after a week away working. 16 hour days get tiresome after a while!
I didn't get to the gym before I left ilke a wanted because I had to leave 3 hours early. And I didn't even want to move after I was done work each day this week so no gyn there either. I'm supposed to have tommorro off so I get an early start on my vacation. I'm really gouing to try making it in tomorro.
Car News:
I'll be going to Edmonton monday to get it(again), this time there is no Holiday that I know of.
Ranger News:
Well, the truck is temporarily out of commision. While I was away this week my roommate was driving the truck and 4 out of 5 of the lug nuts popped out of a wheel! Im hoping that won't cost too much tto get back on the raod.
The hotel that work put me up in was great! Good sized room, 2 queen beds, big tv/cable, kitchenette, and room service. I wouldn't mind living there haha
But now its beddtime for me, only got 'up to' 6 hours a night all week,

08-15-2006, 06:14 PM
bench 245x5 225x6 135x18
side laterals and front raises one set each
pushdowns 2 sets
OH DB press 30x6 a side LOL
DB curls 25x12ish
Fat weight 192
Bench went decent today. I had a good laugh at my OH DB press, Last 2 inches of ROM my arm just did not want to lock-out.

Finally got my car yesterday!!
Its a friggin beast. Smooth as hell on the highway too.

08-18-2006, 11:54 AM
Chins BWx3 BW+45x1 BW+90x1 BW+115xAlmost 1, then quick drop BW+90x3 BW+45x4
Knee raises 40
Did not have the time nor energy to workout so I keep it short and under 10 minutes. On the 115 on chins my nose got as high as the bar, then I just took off the 25lbs'er followed by the plate quick.

Yesterday I drove to the Rockies, it was awesome! Took 4 hours but it was well worth it. I got a ton of pics so maybe today?? I'll load them into kodak.com so ya'll can see.
The car has over 2,000KM's since I got it Monday! Last night the Check engine light came on but I stopped the car, popped the hood, checked gauges, fluid levels and alll was good. Probly just some minor thing. I'll get it read next time I'm by the Dealership.
Car is awesome on gas! 24.9MPG On my 700+KM trip, thats about an hour of city driving too.
I took the Tramway in Jasper and it took me to about ~5,500' up the mountain, then I climbed to the Summit, 7,000+' high! I was huffin and puffin like noone's business. I didn't think the thin air would make such a huge difference. From base of tramway at bottom it was 26 celcius, at summit it was just under 9Celcius! Simply awesome.

08-19-2006, 07:11 PM
cardio - bike
15 mins @ 160-170BPM
First 3 mins were dreadful, then my energy systems changed??? or something and I felt like I could go forever. I had planned to do 15mins so I stopped at that.
tonight I'll probly gym it and do deads.

08-19-2006, 09:39 PM
deads 365x3 blah
a few sets ~6 reps of 135 hang cleans - note: drive with legs then pull with traps
43 back extensions....burn!!
few sets of hanging abs
played with balance ball, my balance blows....I summersaulted off the ball doing a back stretch lol
I had the rioght mindset to hit the gym tonight, just ran outta gas on the heavy deads.

08-22-2006, 08:58 PM
bench 225x1 245x1 255x1
reg grip 135x40!!!
pushdowns Stack(160)x20,10
dips BWx22,8
Heavy bench wasn't great, my right tricep has a minor pull/is tight so I didn't want to go heavy on it.
135x40....wow is what I said! First 38 were all consecutive and fast, had to hold at lockout for a second each for the last two.
Felt like **** working out yesterday though, I had 4 12 hour days in a row with ZERO clouds in the sky, and it was 32 yesterday.
And today at work somehow I strained a hamstring, I kept working for the day but I'm taking tommorro off.

Plump meter: 192 Lbs.

08-22-2006, 09:02 PM
Good to finally see you lifting regularly again.

08-23-2006, 06:43 PM
Chins Deadhangs - semi-sup 12,6,6 , Pro 8, sup 12, then about 5 more sets
knee raises 20
side laterals 15x15
did not have any energy at all today. Didn't have my caffeine or ephedrine in the A.M. cause I wasn't working.
I was/am looking back thru my journal and I checked out my lean pics, now I'm a lard ass compared to them.
I have a plan going in my head now to start dieting again and hit up the A.M. Pre-work workouts, Be at least a week before that comes into effect(roommates moving out). Right now 4 of us in a small 2 bedroom.

08-24-2006, 05:57 AM
135x40 ... holay shiate ... dunno if I could do that one!

08-28-2006, 06:04 PM
I dunno whats up with that either. Only thing I can think of is that I was fresh and primed from the heavy warm-up.

Yesterday I did a 20 minute Blitz of shoulders and tri's(and some bicep's.....but don't tell anyone).
It was pretty much 20mins of consecutive sets, mainly supersets. I'd hit tri's go right to front, then side raises and top it off with curls. On tri's I just used the stack on pushdowns and everything else was done with the 15 db's.

I wanted to do some light deads tonight but I dunno if that will happen. Hamstring is still tight since I strained it last week. I might just be a bit dehydrated cause its been hot and muggy here everyday and I'm still hitting up over 10 hours a day minumum.

Boss told me yesterday that another raise is coming very soon. Hello $20.00/hour :D
Since Feb.27 I've had a month off for surgery and still grossed over $34,000. And the new posistion that I work I actually like(most of the time).
Anyone who wants to start a new life(financially) come to Alberta.

09-02-2006, 10:57 PM
upper back
chins BW+100x2 BW+90x2 BW+45x7? Couple more sets
seated Iso rows 200lbsx8,6 180x6,6 90x20
Some hanging abs
short, very quick workout.
Got my paystub on thursday and the raise had already taken place! An extra $150 in my pocket for that week.
Right now at work I'm the Bobcat operator and a 'helper' with recieving. Guy that was my supervisor went on vacation last week and I was solo doing the job. The job got done quicker and better when I was in charge and the boss noticed, so it looks like I'm the head guy for recieving now.
Sure its not a glamour job but I like it and most of all, I like the added responsibility I get.
Next job I aim for - Shop Foreman;)

09-04-2006, 10:04 PM
hang cleans 135x3 155x1 175x1 185x1,1 both uglyish
deads up to 365x1
hypers 24,12@BW
side bends 50x12,12
hangins abs 2 sets
towel chins 12 - 100% flexation at top

09-06-2006, 11:08 PM
bench 265x1 245x6! 225x8,5 135x21closegrip
pushdowns Stackx16,13
side/front raises 2 sets each
Flub Tally: 190Lbs.

09-08-2006, 10:09 PM
upper back tonight
chins up to 100x2 45x7 , few more sets
iso rows 2ppsx10 2pps+10x8 2pps+25x3-6?
coup,le sets curls

09-11-2006, 09:50 AM
Bench 225x1 255x1 275x1 295xmiss 245x5,6!! 225x2 135x31 First 28 explosive/no pausing
Pushdowns straight rollie bar Stackx17,16
Dips BWx17
Side raises 3 sets
Hanging high knee raises ~25
Great workout here! Its so much better when you have a partner similar in strength. I would not have even thought of attempting 295 if I was there with someone else. The 275 went up quite good too. 295 made it a strong 3" then I gassed out. 245x6 was my PR fresh last week, this time I hit 5 first, partner did his set and I just got in the zone and pounded out 6. 225x2 was supposed to be a set. But on the 245 my right bicep had a very minor strain and the 225 aggrivated it so I canceled the set. By the time 135 rolled around I figured that I'd be too spent but I cranked out a fast 28 then got 3 more.
I'm going to have to give up pushdowns at the gym I think, I'm hitting to many reps. I'll probly see if I can stick a 25/45 on the weight selecter pin first though.
Work wise I'm off today! Its been a few weeks straight and now my work has a 24 days consectutive max policy. So I take one off and hit a few more weeks stright. This weekend was a great $ weekend, $800.00 for 2 days. Stead to 9PM sat. night and 7PM last night.
Something crazy. A welder showed me his paystub for 2 DAYS , over $3300.00!!! ****in nuts! The rate right now paid to welders is $110.00 an HOUR! I think I could probly live half decent with that money;)

09-15-2006, 09:15 PM
Didn't get to the gym the last few days. Too many long days at work. Yesterday 16.5 hours......Blah!
I got a PR of sort. Old PR paystub was $2537.00.......this time $2784.00!!!!!! Ended up grossing like $4260.00. Holy Crap I said. I didn't even notice how much I was working the past 2 weeks. 78 reg. time hours, 85 overtime hours. Another $25,000.00 in my pocket and ALL loans will be paid off! I'll be a whole new person when that happens.
I'll be hitting up the gym tommorro, deads or maybe even squats!

09-17-2006, 09:50 PM
bench closegrip 185x16 reg. grip 185x17 ,reg 135x25 Blah,close 135x22
side/front raises A drop set fopr each
Tired going into workout so I kept it light and short. 135x25 was 20 quick then I started getting the dreaded back cramp, I squeezed out 5 more and had to stop.
Nothing really new here. Typical work everyday.
Its been raining for 3 days though. ALL the dirt in the shop yard turned to soup. I did some 4x4'in with the Bobcat, good times .
Can't wait to strat the A.M. workouts. That way I'll have energy for the gym and I can save the tired part for work. **** I'm looking forward to getting a god damn life too.

09-24-2006, 01:31 PM
Deads 135x? 225x1 Felt light as **** 315x1 365x1 405x1 decent 455xmiss,miss,miss haha
Hanging abs, buncha sets
DB squats 25lbsx15 (DB's at shoulder)
one arm reverse cable fly's 30x12,8 (forget what these are called, rotator excercise)
side bends platex15ish
Weighed in at a flubby 189
I had to get IN the gym today, and that I did;)
225 felt awesome, 405 felt like 455 would be iffy. Didn't even get 455 halfway, hell, not even a third.
I got my bench back so now its time to get the deadlift back. Besides, that is MY lift!

Yesterday I made it to Edmonton. Went to the west Ed. mall, couldn't get over the sights in there. Guess I got used to being in a tiny town.
Spent like $15.00 in the mall, and 5 bucks of that was on a muscle juice RTD. Besides the sights, all that I saw in there was clothing stores, and I'm not into paying ticket price on clothes.
So I left the mall, got lost in the city, found princess auto and a liquidation store, now thats my league LOL
Couple hundred bones latyer and I'm the owner of a bunch of tools for the truck and car, some new hoodies, Big ****ing mid-evil sword and a ~14" mortal combat knife. Now I have something for my walls other than white paint, sorta boring.
I have a toy I might be getting now. Home theayter projector. I'm not home alot to use it but Its something i can keep for a long time. The one in mind is this http://www.ultimateavmag.com/videoprojectors/1105panasonic/
One more toy I'll 'probably' be getting after Spring. Motorcycle!
I made it thru this summer without buying one which impressed me.
Now that I have my finances in better order, I can easily afford one. Main thing making me not get one this year is the family. They still don't want me to get one but I'm going to keep it on the down low. Bike I'll be getting is small, Ninja 250-500 or the like. I'm still a brand new driver in a sence and, when the family does find out this will be easier for them to handle than saying I got a 600 race replica crotch rocket.
On the speed news, the Lincoln impressed/scared me yesterday. I just went to do a quick maneuver to get out of traffic, punched the gas , and it threw me like a doll into the seat. Hello, whiplash! lol
car is awresome on gas too. 270km's each way to edmonton + driving in Edmonton, all highway driving was 80-85mph 130-135kph, and I still got 25mpg - 10l/100km.
Now its time to clean the apt. do dishes, clean room, and put my new stuff away on the walls and shelves.

09-26-2006, 08:05 PM
Workout this morning, before work.

120 chins and 120 dips.
broke into 20 sets of 6 chins/dips.
Took 25 minutes.
I think it was 7 minutes for the first 10 sets, then I got tired.
I was only running off of a bowl of Vector for breakfast. Should of had something with some fast acting carbs.
Workin out tomorro morning too, not sure what Im doing yet. Still really soar from my deadlift 'workout'

09-27-2006, 04:03 PM
Upper back
db rows 90x8,8,8,15
side raises, few sets
Running late this morning, already soar as hell from yesterdays workout.

09-28-2006, 08:20 PM
squats 135x10,10,10,10,10
hanging abs 2 sets
Felt good to squat again.

09-29-2006, 06:53 AM
****, you workout!!! I don't know how I missed this. :p

Squatting your weight for 50 reps is no joke! Keep it up skinny!

09-29-2006, 08:58 PM
135 might sound like a joke but today my legs are screaming in pain LOL
didn't workout today, i needed a rest day. I'll probly hit the gym tomorro A.M., maybe even some cardio??

10-03-2006, 09:31 PM
Gym pass was on the missing list for a few days so no workouts. Got it back last night so this A.M. I went in for an arm and shoulder thing.
Don't remember alot of it
Pushdowns with the stack for few sets of 15-18
external rotation shoulder
IEOE 3 sets (incline elbows outextensions)
couple sets of curls
DB OH 35x6 30x6 LOL difficullt to lockout, Got the strength but my right arms nerves are still semi-****ed
I was weak this workout just cus im running off of vector and milk for my fuel right now.
Tomorrow morning im working out, SLDL or deads or something posteroir i think.

10-04-2006, 06:05 PM
deads 315x1 365x1,3
hanging abs few sets
I take too damn long to get up to my working weight. this took 30mins.
today's supper: Hungry Man 1Lbs. - Chicken Strips AND a brownie;)
960cals lol, 35protein
I've been really good sticking to healthy foods as of late. I've even cut my milk intake down to ~liter a day, it was nearly 4 liters for the summer.
Microwave beepin at me, time to fill the gut!

10-06-2006, 05:39 PM
bench in the A.M.
Bench 245x3,3,3 135x35
external rotations seated 10lbsx15,15
Felt strong for a morning workout. 245 was pretty good sets and the 135 was 32 fast then 3 more with full lockouts.
Just got news that I'm off for 3 days this weekend! What to do now??
weight 189lbs

10-09-2006, 01:00 AM
I got the weekend off so today I was doing a day long trip to Grand Prarie(200km's away), just before I drove off though I snuck in the gym for about 5 sets of chins, some abs and side raises.
Then spent the day in G.P., was preety good.
got home at midnight, snuck into the gym again for about 20mins. Mainly did ab/core stuff with some chins thrown in.

10-09-2006, 02:47 PM
teh CaRDiO!
Bike ~20 mins - HR At lowest 150, did 6 20sec sprints level 12(max) keeping over 100RPM followed by 40 secs level 1, that near killed me! HR at end of sprints was +180BPM.
I'm not sure how morning cardio will go, well, cardio in general with my life right now.
Cause after work im far too tired to do cardio, and after cardio i feel pretty depleted even on good days. I'll try it out for a week or two and see how it treats me.
A sorta goal I have going right now is to be somewhat lean for when I go home for Christmas. I know what I'd have to do to get lean, again, but I just got to do it.

10-10-2006, 05:23 PM
the workout
squats 185x10,10,10,10,10
super wide grip0 sldl 135x20
2 sets hangings abs(I can do actual leg raises now, not the crappy semi straight BS)
and feeling like a piece of crap after this(Thanks to squats). Wouldn't have been so bad if I got good breakfast this a.m. My fridge decided to do some Meth over the night and it speed up the freezing process. EVERYTHING in my fridge froze! Milk, chocolate milk, gravy, all solid.
Dec.21 I officially have my last checkup on the braces, then within 2 weeks there OFF!!!!! Had them on since May 2001 and I think 5 and a half years is far too long.
Mood today was pretty good all day and over the past week I've been on the ball for getting things done. Just minor annoying things I just keep putting off(like get replacement credit card and put blanketts on my bed) but I've done pretty much all the small things I can on my 'to do list'.

I plan on going to the gym tomorrow morning but I dunno what to do there??

10-11-2006, 09:44 PM
this morning started out crappy. Woke up, and ALL my joints hurt! Don't know why? Got all my joint pills on time for a few weeks everyday and so on.
bench up to 250x3 225x6 or 8 135x36
some pushdowns, db press
external rotations seated 15lbsx12,12
Bench was weird, didn't feel weak today but something just didn't want me do 250 more. I'm guessing it was joint issues.
Takin tomorrow off. Next weight session should be upper back.
Weight: Still holding 189

10-14-2006, 07:50 PM
teh cardio
shoveling gravel, 4.5 hours - good non-stop intensity, only took 15 min break after 2.5 hours(coffee time, was working)

The plan was going to be cardio this morning, then the boss tells me im working out of town so i scrapped cardio......and I'm glad I did!
Was going to hit upper back tomorrow A.M. but I've got 4-6 hours more shoveling to do.
I'm actually in better shape then I figured. It wasn't until the 3rd hour of shoveling that I really started to get pissed of lol
Any more news from me?? don't think

To buy list:
Winter tires (Tirerack)
Sub for car, probly 1 12", maybe infinity kappa perfect or a kicker?
OBD scanner for car http://www.amazon.com/gp/product/B000EVWDAK/ref=pd_rvi_gw_3/002-2656412-1480036?ie=UTF8

10-17-2006, 10:46 PM
chins semi-sup 45x9 pro 45x5 then 3 or 4 sets BW chins

10-23-2006, 12:14 AM
Didn't workout for a few days.

Thursday - got windows tinted on the lincoln, looks great now!
Friday - Got the braces adjusted by an orthodontist.
yesterday - Went to work..... noone there buyt the boss, said they were shut down for the weekend. Now, what to do???
2 hours later a buddy from back home(N.S.) called, he's living in Fort McMurray now, I wanted to get up there for a day since I moved to Alberta in February. Soooooo.....Off to Fort McM. I go:D
Like 700km's later and I'm there. On Sat. I just went thru the town and ewnt to a pub to watch Pride.
Sunday - I went 30km's North on the highway and saw the REAL Fort McMurray......the oilsands. Pretty incredible! Everything was supersized times 10! I spent a few hours there and went back to Fort M. for a few more hours, checked out the oilsands disccovery center. It was great there. Only 6 bucks to get in but I learned a ****load about how the sand is extracted, refined, etc.
then on back on the road for 700km's. After 100 I had to pull off the road for a nap and pop a caffeine. Sleepy?? Not anymore;)
Now that I saw what the Fort is like it gets on my places to move list. the rent there is very very expensive(13-1600$ for a one bedroom) but the increased wage more then makes up for the difference.

I'm tired now, won't be working out tommoro A.M. cause my sleep sucked the past 4 night and tonight will only be 6 hours, might lift after work though.

10-23-2006, 01:15 AM
Oilsands? Is that like...oily sand? So it it like sand with oil in it, or more like oil with sand in it?

10-24-2006, 07:11 PM
Well, its pure enough that you can put it in your car engine as is;)

Got to the gym plenty early to get a good workout in, but..
bench barx22 135x6 not good 185x1 ouch 225x2double ouch
pushdowns stackx12ish, this is very very weak for me - 20 usual
I missed my joint meds for 2 days so today my joints, mainly knuckles were killing.
It hurt alot just grabing the bar to bench(just lining up my grip!). So after 2 reps at 225 i said **** it, I'll get it next time.

10-25-2006, 09:02 PM
deads 315x1,3,3,5
deads felt better as sets went on, the 5 was the easiest set.

10-25-2006, 09:39 PM
love the quotes...

have your joints always been an issue?

10-27-2006, 06:45 PM
They've pretty much been an issue since I was 17. Cause since then I've been hitting the gym heavy and working 70+ hours a week (work or work and school). Plan is, bust my ass for 5 years then I can enjoy the rest of life without financial struggles.
Chins Semi-sup BWx8 BW+45x3 BW+70x3 BW+90x4-5?? BW+45x7,9!!
done?? I think that's all I did.

Crappiest check since February. $1717.00
Comparison. Best check back home - $650.00 LOL
This is why I'll be living here for a while.
And I might be on the job hunt again.....Rumour has it that Syncrude(in Fort McMurrary) Pay's $27.00 to START and works 14 on and 7 off......But for the 7 off I keep hearing that they will fly you home! That would be incredible!
I already started the application process, I've just got to get ahold of a representative now to verify things.

10-28-2006, 10:14 PM
side raises 3 heavy sets 2 drop sets
front raise 3 heavy
pushdowns 2 with sytack, 20,12
curkls 30lbs ish for 12ish

10-31-2006, 06:20 PM
workout this A.M.
Late getting to gym so kept it short
Hang clean 135x2 155x1 175x1 185x1 And smooth! 195xmiss 135x10
Form is getting alot better on these. I still don't dip very much at all but I keep my back arch for the first 2/3 of ROM THEN I give an explosive shoulder shrug.
195 would ahave went if I had more time to rest. 185 was greaat and didn't fel too hard but my rest was like a minute going to the 195.
Oh well,m next time.

Just noticed something VERY unimportant. When your typing a reply the little cursor/blinking line goes at exactly 1 blink per second.
And yes......I need to get a hobby!

11-01-2006, 05:43 AM
All work and no gym makes Adam small and weak. :p

11-01-2006, 06:24 PM
correction: Small, FAT and weak!

morning lift
bench 225x5 135x30 Neither felt like they should have, form felt 'on' but I wasn't feeling strong.
pushdowns stackx15ish
rotator 12lbsx20
Today was a ****ty day, I think I'm just totaly sick of living here, especia;ly now that i know that if i move i can make more money at a better job and live wehere people aere and have a bigger attraction than a grocery store.
The move to Fort McMurray i s pretty definate now. Just a matter of when. Shuould be within the next 2 months.
Rant - My town is such a loser. My car was stuck on some ice, so i go to a gas station to get sand. First 2 were like "sand??" , go to a few more and nothing in this year, go to home hanrdware, nothing, last stop grocery store, NONE, so i just agot a 10kg bag of cat litter. \
and.........cars still stuck.
and parked behind my car was a jeep, 2 godamn inches behind my car. if taht ****er wasnt there i could have backed out(i was on an uphill) . so i couldnt even 'rock' the car m uct because of that dumbf uck.

All work and no gym makes Adam small and weak - anthony
All work and no gym makes Adam pissed at the world - Adam

11-04-2006, 06:26 PM
Crossfit's WOD 061024 "Fran"
For time, 21-15-9 reps of:
Thrusters, 95lbs
Chinups, BW

Time: 10:20
chins were all unbroken. Thrusters were as follows-
21 - 16, 5
15 - 8, 4, 3
9 - 6, 3

Spontaniouse workout....sorta.
I told myself last night I'd hit up the gym in the morning, problem - my knuckles again.
The only movement I could think of doing without much pain was squats......but I was going to do high reps again......scrap that and do Fran!

11-06-2006, 07:19 PM
well, well, well.
db rows 90x2.5****! 100x6,6,6,6
So I start out today in a decent mood. Pick up the 90lnbs DB and notice somethings weird but i just say, "**** it"
do the right side fine, switch to left, get 2 reps and a bit and BANG! ****in dumbbell fell apart! Only a 10 and 5lbs plate fell off before I dropped the mother****er. One or both plates nailed me in the shins, it swole up like an egg instantly and I was leaking some blood, and **** did that hurt.
So I left a little note for the stupid gym staff to tighen the dumbbells(more were loose)
So day starts out ****ty.............and continues.
Work - whole day Almost everyone pissed me off. Had a mini flip out at the boss, couple hours later he flips out at me for pretty much no reason. Calls me a ****in smart ass then threatens to send me home. Very hard there to restrain myself from getting in a big pissing match.
I hate work
boss pissing me off
I'm sick of this ****hole town
more people pissing me off
and work is supposed to shut down now from nov.23 until january something.

Other things pissing me off:
Ordered tires over a week ago, supposed to have 2 day shipping
****ing jeep is still parked 3 inches behind my car.
what else is pissing me off......Everything!

I'll resume tommorrow

11-07-2006, 07:09 PM
Crossfit's WOD 061024 "Fran"
For time, 21-15-9 reps of:
Thrusters, 95lbs
Chinups, BW

Time: 10:15 5 Sec. PR

Well, when I woke up at 5am this morning i really, really didn't want to hit the gym, I needed sleep!
But since Im stubborn I got up and went anyways. I had some carbs in me for this workout(last one was low carb) and my caffeine had some extra time in my system. I figured I'd crack 9 minutres. Boy was I wrong!
I don't remember how many reps/perset but it was similar to last time. After 8 thrusters I was gassed!
Work wasn't bad today. I just kept my distance from people that piss me off, seemed to work.
Highlight of the day - I got my car unstuck!!! Had to swing by the apt. at lunch and I saw that the jeep was gone from behind it. I had to take advantage of that. 15 minutes of intense shovelind, 80 Lbs of sand, and half the tread off of my tires later and the car is free!
My tires still didn't get here, thats still pissing me off.

Reason I'll be heading to Fort McMurray:
Roommate dropped off a resume to Hertz. Hertz calls here and leaves a msg, "Tel Al to call us because he will be hired"

11-10-2006, 05:07 PM
IEOE 25x12,12 30x12,12 Strong today on these
set of curls
some side and front raises
wrist curls 30x12,12,12
As per usual, I was tired going into and leaving workout. By the time I got to the gym I didnt want to lift so I just did this crap.
I called yesterday avbout my tires, they said they sent me an email(they didn't) saying there was a shipping address problem. Grrrr. 2 weeks wasted waiting. So in a few days tires should be here. Then I'll be hitting up fort mcmurray.

I got my small supplement order yesterday.
Dymatize chocolate mint with milk is great.

nov 12
1997 lincoln mark8
check engine light
PO 446 code
evaporative emmission control
now eraseed

P0446 Evaporative Emission Control System Vent Control Circuit

11-13-2006, 05:06 PM
hang cleans 135x2 155x1 175x1 190x1PR! 155x7!
chins 16
knee raise 16
hang cleans wre great today. Form felt awesome. 175 was smooth as silk(not easy mind you). 190 was almost as smooth, just when I rolled my wrists to catch the bar did it look a 'little' ugly. Right wrist still doesn't rooll as quick as left
155x7 was great too.

Had a friggen uncalled for blizard today. Yesterday i checked the weather and it said to expect up to 3 CM of snow. over 15 now and still snowing.

11-14-2006, 06:12 AM
Impressive hang clean!! What's that, 1/2 BW fatty??

11-14-2006, 06:32 AM
Actually I'm Skinny'in down.
weighed in at 184!

I'd be better at the crossfit workouts if my LBM was only 80lbs like you:P

11-15-2006, 05:20 PM
workout in A.M.
chins semi-sup 22 pro 7,7,7,7,7
standing rotsators 15lbsx15,12
Todays my Birthday.....only took me 5 hours into the day before i realized lol

I didnt even get pissed offf today! that was pretty cool

11-15-2006, 05:51 PM
happy birfday!!!

11-17-2006, 07:42 PM
squats 185x7,7,7,7
hanging aknee raise 25
had to make er short today. Squats were scketchy at the first set but by set 4 they felt like air, and form felt much better.

after work i gave the truck an oil change. Boy did I get filthy! I wass working on wet concrete, truck was literally dripping mud the whole time, engine has a pre-existing oil leak, and I dropped the oil filter while taking it out. Sad thing is these clothes were just washed last night:(
No work for the weekend. This ruins my work count, I made it 26 days.

11-19-2006, 08:18 PM
pushpress 115x8,6
25 situps
megaset on side bends 40x15,10,5
buddy in the gym had fruity as hell music on and i left my mp3 player in my other vehicle so i had a gay dance/electronica Eminem remix going. Very, very annoying.
I enjoyed my 2 days off. I did nothing for the most part, was great. Yesterday i slept 9 hours, got up for 2 hours, took a 2 hour nap, got up for 2 more houts, and went back to bed for 90 mins. I had to catch up on lost sleep this past month.
I read over my journal, the part where i got lean, to pick up some tips. Im making some minor changes to the diet. having a shake at work now, going to scrap the chicken burgers for fresh chicken breast daily, and ill try to start buying eggs.

11-20-2006, 05:46 PM
short workout
dead up to 365x3
some douche bag parked right behind my truck, and it was icy and snowy on the road, and im running all seasons, short story shorter, it took 10 mins to inch the truck onto the road.
got to the gym, feeoling good.
started deads and ouch, ****ing hand still hurts. I say f uck it and continue
by the time 365 roles aroung my fin ger hurt so bad(right hand, ring and milddlle) i could ontly hold on to 3 reps.
and its not my joints like i first thought. it s the tendon on the bottom part of your fingers. I kn ow when i hurt it too, at work. h opefully its just a bruise.
over and out

11-23-2006, 07:42 PM
deads 315x1 Nice! 365x4 365x1,1,1,1
side bend megaset 45platex15,15,15
hanging oblique things 20
didn't realize i did deads last workout till i just looked now, oh well.
315 felt perfect form, 365 my form was off for the set, the last 2 singles i got my form back,.

got my paystub, passed the $50,000 milestone, and i checked my total hours to date, just over 2,000 hours in 7 months! Right now I think i work the most hours in the whole company. (not sure if I should be proud of that or not LOL)

and i figured out the problem with my finger and all the pain. I ran outta advil last month and i didn't replenish. cause a couple days ago i went and bought a bottle and i've been taking 4 a day, now the pains almost gone!
I feel old.

11-25-2006, 01:30 PM
gym this morning
bench 185x16 closegrip 185x8 136x20some
standing external rotations 15x15,10
front raise 45platex8
weight: 176?!?!?!?
got weighed on usual gym scale(a good one like doctors office) at usual time, im down 7 lbs though. almost scary
only had to work till lunch today, no work tomorro, and i had already booked off mon,tues,wednesday. i might drive up to fort mcmurray tomorro to get an earlier start on monday checking out what jobs are available.
its been stupid cold out for the past week. Im talking HIGHS of minus 19! when i left the gym this morning it was minus 27! I had expected today to be cold so i took a few extra ephedrine this morning LOL, it helped.

11-25-2006, 04:14 PM
nice benching 185 x 16 is strong

11-25-2006, 04:15 PM
Strong benching man, high rep bench is fun.

12-01-2006, 05:25 PM
yesterday workout
chins 45x11 70x1 92.5x2 70x??
did a set of curls
weight 183

bench 225x7 245x1 135x35 with 33 quick
some side lats, external roatations and pushdowns
weight 183 again

new stuff in the idea book
i was at the resource center here a few days ago and saw that power engineering is now offered CML (computer managed learning, aka home study)
this is something i've always had some ionterest in but i only saw the cource offered in universities and I didn't/couldn't take a year off working. But this is a at your own pace thing, fits my agenda.
only 1600 for tuition and books and it wou ld get me my 4th class power engineering certificate.
Only sorta concern i got going now is my schedual, im still working a absolute miinumum 60 hours a week. Ive still got some more research into it but i should know by monday.

12-03-2006, 07:13 PM
Today I had an unexpected day off of work so I just took it easy.
Tomorrow i might go to the gym. We got a dumping of snow today and the truck had an aweful time not going in the ditch.
Last week I did a bodyfat gripper electrolisis thingymagingy and I was 15.5%
And I decided that I am going to take that cource in Power Engineering. I'll hohpefully sign up tomorrow and get my books before x=mas so I can study when Im bored at home.

for me
my todo list:
buy mom either h=bird puzzle or ebay vase and crystal flower
get dad manual broucher and ?? for 68 chrysler 300
got bro and sis
grandparents, hmmmm, calender, ornaments??

need to get block heater put in lincoln , and sometime go to future shop and get car starter installed
also need to do balance transfer GM card, 2300 can tire, 2100 mosiac

12-05-2006, 06:20 PM
morning workout
deads 315x3,3,3,3 Felt good, Mental note: do quick ass dip before pulling.
good ams with bar 15 followed by 5 straight leg
hanging knee raises 25,25 , knees go as high as nipple in mirror
external rotations 10lbsx15 15lbsx15
left feeling good, i think cause finally my deadlift form felt 'on'.
finger is still bothing me, i can block most of the pain but the strength is waaaay down in the hand now. the 315 was tough to hold onto.
im still taking my 4 advil a day to kill the inflamation.

heres my morninig pill lineup:
400mg caffeine
40mg ephedrine
2 advil
2 grams omega 3
2 glucasamine or msm
1 green tea extract pill(egcg)
1 cla pill

2 advil
2 grams omega 3
2 gluco or msm

12-06-2006, 07:46 PM
db rows 95x10.10
face pull w/cable 10,20,30.....80x20
soem curls and rotater stuff
2 sets of chins 12ish reps
another good workout. Got stuck in the truck leaving the parking lot in the morning, wasnt pplowed and icy slushy ****. Only one road in town is plowed, pretty sad for a little filthy rich oil town.
Plan was workout tomorrow morning but that cancelled, got called out to do shovelling, 7 hours snow shovelling with work. Good GPP, im suppose to be theere tomorro too. The joy:(
have a new record for crappy pay stubbs this year. $1500.00 take home for 2 weeks. like 82 hours i think.

12-08-2006, 07:07 PM
Didn't workout today , way to soar all over.
today at work i waS dumping out a 45 gallon steel drum filled with steel(i was in the bobcat), when i tried to dump it it hit something and swung back at me, TOTALLY blew up the windshield/door. Glass into a million pieces. Odd thing is that it didn't even phase me?? Like a 400lbs drum coming about a foot from smashing my brain in but i didn't even move or yell, my helper freaked out cause he thought I was going to get hit but after he said im ****ed for having no reaction haha.
Other stuff: I was in a great mood all day. Pretty much no idea why either. Today I was happy and energitic, very unusual for me lol
just found out that i dont have work tomorrow either. I'll probly just take the car for a ride somewheres. Easy day Im planning.
I hope to hit the gym tomorrow, no idea what i'll do though.

12-09-2006, 10:15 AM
sldl 135x12 warmup
hangcleans 135x2 155x1 owned! 185xmiss,miss,miss ****! go back and 185x1
hangcleans 135x10 fast then at the last one upon cleaning I pressed it overhead! Thats the most I've ever held overhead I believe, let along press it!
sldl 135x25
One arm snatch 30,40,50,55x5 and on the last one I held the 55 overhead one hand and walked to the rack, BIG stabilizer workout.
done in ~40mins
Wow! A good workout. I dont have work today so I had nothing o n my mind, it was great. I was solo in the gym so I was lou d and enjoying it haha
PR on hang clean was 190 a few weeks back. But in my mind today was better. I totally threw around all my hang clean weights, even the 185 misses. I looked in the mirror at peak fllight and the barbell was at least 4 inches above my clavical. the wrist were just working slow today. All the misses were consecuative and they all had the necessary hhieght.
the 135 fast cleans were 8 extremely quick, legs were pretty much stationary and most of the movement was just a hip extension. very explosive. And the press at the end, well, what can I say. I just got ambitious and pressed overhead. The press was pretty hard(i have pathetic shoulders) but locking ou8t I had a hell of a time keeping my balance.
Th e one arm snatches were fun too. I was heating up bad by that point so I just through the shirt off( Like I said, No one else in gym). Doing the snatches I looked viscous haha. muscles i forgot i had poping out my back and ****.
I look forward to when I can have free time again and do more workouts like this.
Weight: Still 183 dead on. Its sort of freaking me out. Everyday Im exactly 183, not a half pound more or less.

12-10-2006, 04:52 PM
workout short one
supersetted external rotations SS front raise SS rear raise SS side laterals 15lbsx15,15,15,8 then 15lbsx10,10,10,3
side lats on there own 15x10ish
didn't know what to do today, i was soar ever ywhere but my shoulders. So......
Mood today - good again.....kinda scaring me LOL
weight: 183.0
gave the car a wash after work. Just a quick hose down with the pressure washer. I think i'll wax is soon.
Yesterday when I was at the gym I actually thought about doing cardio.
Maybe some month soon I'll start it?

12-10-2006, 06:37 PM
Workouts are looking ace man.

12-11-2006, 09:07 PM
Thanks Kevin, they feel better these days too.

well. at work this morning I noticed my passenger side mirror is hanging off my car. **** i said. Went and look at my car and the whole passenger front corner is smashed! Right away my mind is racing, Im wondering if i ran in to one of the concrete diveders at work. Next a notice a piece of what looks like brake light lens jammed between my door and fender. I've been hit!!!
I looked at all the cars at work and there untouched. So I went back to my apt. parking lot and theres my mirror in a thuosand pieces and a smashed brake light lens.
So i checked all the cars in the lot and there all good
Next stop, cop shop
Then back to work. All day at work I was trying to figure out who could have hit me.
Get home from work and start some detective work. Knocking on doors asking if they say/heard anything last night. Almost no luck. One lady said she heard tires screaming on the ice(we have a step driveway) but then the vehicle backed u p and parkeed on the road. She said the person that owns the vehicle works at the restaurant in town.
So with a partial lead I go to the restaurant looking for the SUV. Not there. I decided to just check some random cars and WOW, there it is. Smashed taillight, dents gallore and the tailight was on the correct side for the incident. So i mark the plate/model/color and off i go to the cop shop again.
He comes down to the restaurant, talks to the owner, they admit the backed in to me last night!
**** yeah I say!
On my car the following is smashed:
My really really rought estimate on damage is $3000.00. I have fully electric mirror so that alone would probbly be near $700;00
So not tomorrow I go bacck to the cop shop to settle the final paperwork and insurance issues.
Now I'm feeling good!

ytm 809 dodge caravan 2002 silver

12-13-2006, 08:36 PM
5.50AM Walking on ice, slip, land flat on back(Kidney area)
6.00AM workout
10.50AM walking on ice, slip, land flat and ****ing hard on back again(stupid kidneys)

floor press 185x6,6
one arm snatch worked up to 55x6

Floor press I did in the powerrack(my idea from yesterdays floor press thread in p'lifting forum). I laid on 2 rubber mats and 1 excercise squishy mat to get the right hieght. If I were to fail at the bottom, I'd just let my arms go back 1/4 inch and the pins would catch the bar. pretty awesome I say

the falls sucked. first one was right before gym. driveway to my apt is steep and a sheet of ice right now. I made it half way down walking, then i slowed and stopped walking..............but I kept going. Slid almost to the bottom of the driveway and the feet came from under me and down i go.
same thjing at a different spot happened a few hours later. Majour suck.
Now my backs all tight and soar. I'll see how it is tomorrow, may work, may not.
Its late, i just got home. the oven just beeped at me saying, "Chickens done!"

12-16-2006, 12:24 AM
I had to go to edmonton, usualy 3 hours,plus 3 return. How the **** does 3 + 3 = 12????? Stupid white outs, icy roadm and a 300 horsepower rear wheel drive car, thats how.
I had to go to edm. to get an estimate on my cars damage, i was trying to get there at latest 3.30, i got there at 5.54, got out of my car, stretched, and all the lights at the dealership turned off! ****!!!!!!
so i left at 12.30, had a 20 min food at 7, and got home at 12.10(midnight)

12-16-2006, 09:19 AM
I'm going to have to show my boss your journal of ice slipage. He's canadian and loving seeing folks play tennis in december.
Training is looking good. nice deadlifts there.

12-16-2006, 09:26 AM
adam you have a great built, whats your height?

12-22-2006, 09:38 PM
Thanks Bill
Stump, 5'7, thats an old pic, ~april 2004.

finally worked out today.
iso high row 3.5ppsx6?,5? then drop to 2pps then 1pps
leg raises 12 straight leg
chins, buncha sets. had a pump at first so first few sets sucked. last set did 12 100% extension reps.
kept it short, at evening and I was tired and hungry. Almost a passout recipe.
Got my car situation straightend out now. $3600.00 repair estimate and I pay zero, thats how it should be;)
Im back in Nova Scotia right now(real home) So far Ive been busy as hell, once xmas passes i should get a few easy days.

12-23-2006, 05:16 PM
bench 185x3,4,15! Closegrip 185x7
skulls 2 sets of 12&8 with 60
plate front raiuse 8? w/45
bike 3min warmup 20min hard 3 cooldown
most the time was level 7 just over 100rpm HR 167, last 5 mins i went level 12 100rpm HR 180 and Level7 115rpm HR 180
The ol' ticker still works pretty good

diet today was pretty much on track, vector, chicken and a shake and lotsa pills.
Going out tonight so Im heading to sleep now for an hour

12-23-2006, 05:51 PM
strong bench, im glad your diet is on track, because mines not! :D

12-27-2006, 05:17 PM
squats 185x6,6 205x6,6
good morning 135x20
hanging abs 2 sets 12

bike 21mins level 7-14 mainly, short burst at L.25-115rpm . didn't go below 100rpm at all. HR was 160+ , 180 for a few minutes

Im getting used to this whole 'having a life' thing. I'll probly be grumpy as **** the first 2-3 weeks im in alberta.
Once I finish my course though in engineering I can get a job with set days off! I can get a life again.
weight 186

12-28-2006, 05:50 PM
Only had time for a short one today

DB swings to overhead w/Straight arm 55x6,6

bike 15mins@100+RPM level 7 and up. did some crazy 30sec spurts at stupid high speeds
HR was weird today, it wouldnt really pick up on the sensors, only said ~105BPM but I felt my chest and it was well over 120? oh well.

12-29-2006, 12:41 PM
semi quick one
Concept 2 rower 10mins@~30+spm couln't find the distance, 120calories though
then 500 meters took 2:02.8, at the end it said 40spm, not sure if thats a freeze frame or average
Bike 5 mins @ stupid speeds, HR went to new territory I think, ~20secs after sprint it read 180BPM!
thats was all.

Had to do family visiting stuff. Tommoro I think I'll get a real workout, weights and rower.
Weight 186 or 187??

update: at night now, spinal erectors are screaming. Good soar.

12-30-2006, 03:04 PM
rower 6 minute warmup ~30spm
Test: 500meter 1:41.5
Test #2: 1:42.1
One 500meter was 40calories. I remember one said ~42spm.

The first 500 I was cooking, getting awesome time, until about 30 seconds left, my but came off the seat and I didn't want to reset myself cause I didn't know if the timer would keep counting or not. If I didn't slip off it I probly coulda pulled 5 seconds or so off my time.
After I finished the first one I felt like passing out haha. Luckliy I saw someone I didn't see for abyear so I spent 20 minutes resting/talking. Then stupid me goes at it again for the second round.
The first half of the second test I felt muich slower but after I pasted the half way mark I started going all out.
Plans were cardio and workout today but that got changed a little!
I was out late last night drinking and I can't eat solid food cause I just got my braces adjusted. So I'm quite pleased with my times today considering.

Weight: 187

12-30-2006, 03:50 PM
Kinda hard to gleen from some of your posts, but whatcha training for now Adam; any PLing meets or Strongman stuff?

12-30-2006, 07:05 PM
Pretty much training to get back to where I was ~1.5 years ago.
I had wanted to start back at cardio and some other things for a while now but it was hard fitting it into my scheduale of work, work, work. Now I have time off work for X-mas so I can train how I want to.
I won't be doing any meets until I'm out of my current job. I'm not training for strongman meets either, some of the weird lifts are sorta work related.

I'll be ordering the power rings as soon as I go back to Alberta. As of now I have no plans on how I'll implement them into my routine. Probly just use them for vaariety.

12-30-2006, 07:17 PM
Improve your form on your stroke and your SPM will come down (which is good) and your butt will stay on the seat. I had the same problem when I first started because I had no clue what I was doing and just pulled as hard as I could. Search for some videos/explanations on proper stroke and you'll notice a HUGE difference. SPM will vary because of height/weight, but since we are around the same size, I'll give you an example of what I'm currently doing ... 18-22spm for a warmup that is between 1:45-2:00/500 and around 25-28spm for a 1:30/500.


12-31-2006, 01:18 AM
Thanks Skinny, that's the info that I was looking for.
I checked your journal and noticed how your similar times had a much l;ower spm.
What's your PR on the 500? I'm out to get ya! ;)

12-31-2006, 07:54 AM
My PR is 1:30.0. I've only done a full sprint 4-5 times, though.

12-31-2006, 12:55 PM
bench med grip, 4"from smooth 185x12
skulls 60x17 70x8??

row 5 min warmup then 500meter 1:50.6
row was ****ed, I was trying to somehow change my form to get my spm down but I ended up- just ****ing around on it. SPM was ike 40some. 1:50 was good considering I didn't go all that hard.

01-01-2007, 01:28 AM
Cell phone, J.D. & Mason's car, 2 door cavalier 2.2 liter. Glace bay J.D.
greyish maybe, brad young

01-02-2007, 01:56 PM
db rows 90x12 100x8 110x6 115x8!
chins BW+45x8,6 (I think?)
external rotations 5,10,15lbsx15reps each, did second set of 10 @ 15lbs
Row 1,000 meter 3:59 min/s
done.......well, sorta.
Went to tan, eat dinner, then I got an urge to workout, again.
Back to the gym I go.

Bike 30 mins at pretty stupid high velocities. I maxed the bike out at one point(Level 20) and put it over 110RPM for about 30 seconds. HR was ridiculously high but the scanner could not read me. At the end of 30mins I did another stupid high sprint but the scanner could not read my HR again, about 30 secs later it showed 186BPM! lol
my distasnce was 11.53 or 12.53 miles I'll assume. It didn't have units.

weight were pretty good. I felt strong on the rows. The chins were crappier then they shold've been. The weight belt had a chain that was too long so if I went near the full arm extension the plate would hit the floor.
Rowing felt crappy. I wanted to do 2,000 meters for time but I had to give up after 1,000. Then I figured it out, I just did a back workout and rowing uses a ton of upper back. I had a dense moment lol
Cardio #2 on the bike was great. By the end of it my shirt was completely soaked, top to bottom.

weight 187 Lbs.

01-03-2007, 05:16 AM
During your row, try to think about doing this:

pull HARD (use legs to initiate, then finish off with upper body)
return to start position slower than you pulled

It's not exact, but it should help you get on the right track. Get those SPM lower! :p

01-03-2007, 03:25 PM
workout A
deads 275x3 315x1 365x1,4
BB row 135x15,10 pronated
good am's 135x40!, 20
done The 275 dead felt lighter then air, then once 315 came around it felt like 315 lol
Good am's were spur of the moment, I did 30 pretty quick, stood there for a few seconds then hit off 10 more.

Workout B
Rower 7 min warmup
2,000Meter 7:45min/s Like 1:56 split
500meter cooldown
Theb the bike
30 mins pretty damn hard, HR was usually 160-175. distance was 9.6 after 5 min cooldown.

Tomorrow I get the BF% clipped!

01-03-2007, 03:43 PM
Well, despite having a crappy 500m, your 2000m is decent. :p

Here's a video showing good rowing form: http://media.crossfit.com/cf-video/060606.wmv

And here's a post by Greg Everett talking about the pause Eva uses, "Eva's rowing form is about as good as it gets. The pause at the back is there for very good reason - she's actually performing powerful pulls - the pause allows more air and lactate turnover and the continuation of that power. Pulling continously by necessity requires lower power pulls--this is what I refer to as "rowing like a vegetarian." It's similar to the difference between going down the road doing standing long jumps versus jogging. Which one do you think is more athletic?"

Keep in mind, SPM will be highly determined by your height/weight. There's a guy at CF who warms up with a 1:45 ish 500 and his SPM is around 14-16.

01-03-2007, 04:49 PM
ok, seems to make more sense now.
I think a problem I was having is not being able to see a number rise as I go faster. I'll just stop watching the lcd as much.
That quote makes sense too. Also with regards to what I said about the 'seeing numbers change', I wasn't really pulling with that much force, I was concered mainly with just getting the full ROM rows in.
As they say though. Quality over Quantity
I read up on the styles so tomorrow I'll try pulling with higher force.

On the 2,000 midway through I felt like quitting cause I couldn't see any numbers that made me happy lol

And last year when I rowed a good bit for cardio I made something make a break/pop/crunch noise when I tried going all out one day(on old machine). Maybe past memories haunting me haha

checked blood pressure at booth after workout, 60mins later
59 & 109
RHR was still up, 85. Mines typically quite low.
checked next day HR 61

Weight today 188lbs

01-03-2007, 10:45 PM
Body is in heat mode right now. Only 15degrees(62faherenhiet) in my room but im still sweating.
I'll blame it on the 40 rep good am's, and the 2,000 meter row, and 30min bike.
Stupid metabolism is jacked.

01-04-2007, 03:17 PM
short short workout
Rower 1,000meter 3:59 min/s
First 500meter was 1:31.0 then i just took it slow to finish the 1K.
Up to 380meters I had 1:27/8 pace going, then the tiredness hit me. I tried and tried to go hard to break 1:30 but it didn't happen.
After that I was done!
Im soar as hell from yesterdays workouts. back upper/lower, traps, hams, biceps.
I got pinched today but it wasnt to accurate. Girl doing it did 3 readings at each spot but results were like:17, 14, 11. On the same reading location
We first hit my results to the computer and it said 8.9%, I lol'ed. I was thinking 15ish. Then she did something to the formula and got 19%. Pretty sure I'm not that tubby.
Weight today 188lbs.

01-05-2007, 01:47 PM
bench med. grip 225x8,6 185x10 135x22(20fast)
skulls 70x8,6,4
chins semi-sup 8,16
row 500meter Sub 2:00, first 300 meters I was running projected 1:29 but then simuntaneously my earbud popped out and I got a little strain feeling in my left hip flexor. Then I just took it easy to finish sub 2:00.

Last night I was doing studying and assignments for my course(Power Engineering). I get way too wrapped up in studying when I'm interested in the topic. Plan was 1 hour study, put the book away 4 hours later lol
Last year I was awesome at studying, I could sit down and read a 180pg. book straight, 7 hours or so. And thats after school all day and a workout. I thank it all to Caffeine LOL

01-07-2007, 08:50 PM
one arm straight arm to O.H. DB swings 40x8 50x5 55x5 60x7right,8left
bike 37:00mins going ~130 HR @ ~82RPM on level 4, I could talk pretty good at this HR, still soaked by the end though.
more one arm DB swings 55x8,8 6,6
weight 185lbs

Notes: Nothing really. Was light(Lbs.) cause I was out last night. I felt good going into workout and I left feeling better. Gotta love those days.

I'm cruising through my Engineering course. Hit off 5 chapters with tests last night.

01-08-2007, 05:34 PM
The weights
squats 135x10 185x5 225x3 225x10 245x1 275x1 285x4!
decline situps probly 6-8 sets
mega set DB side bends 50lbsx3 sets 15

bike 25mins@130HR@~80RPM-Level 5

Good session
I took the reps pretty slow on squats to hold my form good. Overall the 285 felt great.
My left tricep is friggin soar? Not the right though
cArdio felt good too. I'll call that speed just Conditioning.
Weight: Back to 188Lbs.

01-09-2007, 04:18 PM
Finally got the braces off today!
68 months of them is long enough for me.
I got an essex(sp?) invisable retainer now. Same as a sports mouth gaurd but ya can't see it.
And tomorrow I head back to Alberta, going to be a loooong voyage. Leave tommorro 10:00A.M. and get back to my apt. at ~6:00a.m. Thats crap I say.
Anyways, Im gone for a few days and won't be training, didnt train today either as I am on the verge of getting sick, had soar throat last night and still getting worse.

01-12-2007, 07:55 PM
In Alberta now.
Got here last night. Flew in wednesday night so I just slept at the airport cause I needed to go in edmonton anyways the next day. Cars now fully repaired! $4400.00 it cost, thank s to insurance though it was free.
Didn't workout for a few days cause life was in the way. I 'could' workout tomorrow but im not, going to catch up on sleep instead.
I might be going back to my semi old training scheme, I call it 'Get fit Westside style'.
just when i did:
Upper Body
Lower Body

That scheduale worked great for me and it doesn't take to long in the gym, but I still get to get to the gym everyday which I enjoy.
Just did some GPP/Cardio. Shoveled half the parking lot for my apt building. The whole time I was gone the plow never once did my side of the lot! And we just had a majour dumping of snow before i got here. Took around an hour. Pace was hard enough that at minus 11C I had a good sweat going with onlyt a sweater on.

For Me:
To Do List
Garbage run in apt - done
vaccuum rooms - done
unpack suitcase
Tidy living room
Move clothes to closet - done , then shelves, then bed, then BS
Empty junk from closets
Empty cupboards
Clean out car and ranger
Get supplies for course: Graphing paper - done

oh yeah, I took some progress pics on Jan.6. I had zero pump so the veins aren't going all crazy like usual. Ill load em up soon.

01-14-2007, 03:55 PM
My Westside returns!
speed bench 115x9 sets, 3 close, 3 med, 3 wide
skulls 70x8,8,8
chins BWx17,8,13
Extenal rotations 10x12 15x12
weight - Suprise, Suprise, 183Lbs. This must be my alberta weight lol
tomorrows Cardio. Might take it easy as its my first cardio before work.

Big o Boy
01-15-2007, 04:37 AM
Hurrah for return of teh Westside.

Are you training for crew? (sorry if I spelled that wrong, I know almost nothing of the sport)

01-15-2007, 04:36 PM
haha, Its good to be on the westside boat again.

for crew? Im guessing you mean rowing? If so no. Im not training for any sport inparticular right now.

bike 5 min warm, 20 hard, 5 cool down
hanging straight leg raises 12
First cardio before work. Overall it worked out good. one minor problem, for break and l unch i just eat chicken breast, no carbs. and when I bike I always do intervals. Interval training for no carbs before or after makes me groggy.(has in the past too)
I'm heading to sleep now but I'll see if I can post my pics once I wake up.

01-16-2007, 06:35 PM
dynamic lower body
speed squats 135x2 5 sets, 185x2
speed deads 185x1 5 sets
hang clean 135x10,8,6
side bend megaset 45x10-3 sets
weight 183
Felt good overall today. did 40 sec rest on speed squats, 25 secs on deads.
Hang cleans went great.

Mood today was messed. One minute I'm 'me', next min ute I'm pissed. Must be bipolar lol

Big o Boy
01-16-2007, 11:35 PM
must be that time of the month... hah!