Adam's 'Get fit Westside style' Journal

[Adam]

workout
chins BWx20, 12, 12, 8, 8, 8, 8
db rows 55x12 70x8 90x8,8,12,12
bb rows 145x8,8,8,8,8,12,12,12,12
bike 20 mins, 10 of which were all out
done
weight 178 lbs on changeroom scale
Great workout considering I was running on like no carbs! Only had a bowl of Vector 4 hours previouse to training, had to go to an appointment with the realtor/property management about buying more properties............I have it narrowed to 2 now, $465K and $540K.

[Adam]

workout
squats 75kgx3,3,5 120x3,3,5,8,8 155x3,5 165x3,5,5,5 125x8,5
clean and press 75kgx1,1,1,1
deads 75kgx3,3 125x3,3 165x3,3,3
hanging knees to elbows 8,8,8
megaset side bends with 45 plate 12,12,12
bike 20 mins - 5 miles in 16:30 & that included my 3 min warmup
jogged 3 laps around track
done

all of the weights in the 'new' area are kilograms bumper plates......so I'll be referencing kilo's from here on out on legs. Todays weights I think I ****ed up the numbers, don't think I moved that much weight

for cardio on the bike I'll start doing just the 5 mile sprint after warmup, easier to track progress, although theres no way of tracking tension but whatever.

[Adam]

workout
misc. day + cardio
one arm DB swings 40x5,8,12,12,12 45x5,8,8
low pulley one arm upward swing things 30x15,15,15
burpess BWx12,12,12,12
cardio 5 mile sprint in 14:50
done
felt pretty good today, was spent by the end of it!

Went to a house showing today, townhouse. Put an offer on it and it should go for sure! checked out another house before that one, would be a great fixer upper and flip, but I don't have enough capital kickin around right now for that. And with the cost of labour in McMurray I'd be dishing out ~$40K or so.

[Adam]

workout
bench barx15 45kgx8,8,8 75kgx8 95kgx8 100kgx6,6,6 75kgx15
incline elbows out extewnsions IEOE 15x12,12 20x12,12,12 22.5x8,8,12,12,12
side laterals 20x12
hammer curls 20x12
external rotators on pulley 5 sets
bike 15 mins - one mile sprint in 2:40 near the start of it, covered 4 miles in 13:10
done
All muscles surrounding elbows were soar today. Probably from the one arm DB swings yesterday. Good workout overall.




Found a quote that I like:

"I want to give my kids just enough so that they would feel that they could do anything, but not so much that they would feel like doing nothing" - Warren Buffet

[Adam]

workout
bike 10 min warmup
chins BWx6,8 BW+25x5,5 BW+50x3,6 BW+60X6,6,6 BWx15,15,12,10
BB rows 115lbsx8,8 165lbsx8,8,8
hammer curls 20x12,12,12
balance board 5 mins
bike 20 mins - good intesity, c0vered just over 8 km's - had a one kilometer sprint at 95 seconds.
done
weight 176 lbs - change room scale

Good workout. Looks short but I played around with misc. lifts that I didn't keep track of.
Next week Im going to get my BF% taken at the gym. My guess right now is <12%, cause even when I hit 8% last year I didn't really look 'ripped', As usual though I dropped my fat ridiculously quick. PPut in an extradonary effort and get an extradonary result. and to think that right now I can only train one week on and one week off!
****, the longer Im away from my job the more I hate that lifestyle, for my 7 days of work I pretty much don't exist in life, gone for 16+ hours a day, and the time home is spent getting ready for work, cursing, and sleepin for 6 hours max.

On the Money note: stocks are up a bit, I figured they would be cause of China's bailout plan.........which is a genius one mind you.
Houses - I pulled my offer 2 days ago on the house, I didn't like the fine print on the offere to purchase, it left a whole that I could be attacked from. I contacted my Realtor and told him how to write it but I'm having issue's getting him to do what I want.......pain in the ass, might just scrap him.
Also dealing with work too on a financial aspect, already made my way to the top dog in Finance in the company and I'm fighting this issue to the end. In summary, they're charging me $1,400.00 a month for something that they are not allowed to do.
Right now my plate is pretty much full!

[Adam]

pics

[Adam]

workout
squats barx15 75kgx8,5,5 105kgx8,6,5 125kgx3,3,3
deads 75kgx5,5 125kgx3,3 155kgx1 185kgx1,1
good am's 75kgx15,20
power cleans 65kgx1,1,1,1,1,1,1,1 - 8 singles
Megaset planks front/side/side/front/side/side
Megaset side bends with 45 plate 12,12,12,12
done
weight 176 lbs on changeroom scale
Felt like a great workout, lower back was feeling iffy when I woke up in the morning, so I made sure to keep my water intake waaaay up......like 3 liters during workout! Had no issue's with back, just lotsa trips to the pisser! haha
I didn't bother with cardio today, I'll hit a dedicated cardio day tomororrow instead. My body is feeling pretty beat up after 6 days of heavy workouts and cardio everyday!

[Adam]

workout
cardio only
bike 40 mins total - 5 warmup, 30 mins good speed = covered 16km's, 5 cooldown
Megaset Planks front/side/side/front/side/side/front/side/side
probabaly somethig else easy
done
weight 176 lbs on change scale.......freaky how my weight can stay EXACTLY the same! It did that last year too for like 5-6 weeks straight! and thats post workout after I drink ridiculous amounts of water, and sweat a **** load!
anyways though, gotta run, work in a bit, have to make phone calls quick and maybe hit up the bank, might by the house.......if the fine print makes me happy this time, yet to officially check my stocks......but I figure they droped a bit cause of yesterdays performance, oh well.

[Adam]

K, after many many hours and days of negotiations I finally opened my offer again to a townhouse I eyed up.
Everything is now good on my behalf on the fine print and everything, so wrote the offer up and waiting for written acceptance......already had a verbal acceptance so ther should be no problems that come!
I'll post the numbers once accpeted.

Sleep has been on the ****in backburner agains.............6 hours combined in 90 hours or something sick like that! Just a few more drinks and I'll be able to pass out! lol

[Adam]

workout
bench 20kgx15,15 45kgx8,8 75kgx8,6,4 95kgx5 105kgx8 110kgx4
chins BWx12 BW+25x5,5 BW+50X3,3 BW+75x3 BW+100x2 BW+50x8
pushups 43 sprint
done
weight 176 lbs, suprise suprise!

I'll sum up my last Real Estate Purchase later, after the final docs. are signed off. Ya never know, the buyer might watch WBB and decide to back out! haha

[Adam]

But, a summary of my latest purchase, let me start by saying I pulled off a kickass set of conditions

Purchase Price $453,000.00 Monthly Mortgage ~$2,300.00

I got ALL furnishing included in the sale at NO cost to me,
Also have the seller sign a Lease that HE will rent out the unit for 6 months at $4,400.00 monthly
Original asking price was $465,000.00 and in Fort McMurray there is usually 1.5% max Negotiating room cause of the tight market conditions.

So on month one I will be makin money, monthly cost all inclusive for the unit ar ~$3,300.00, So I'll be grossing $1,100.00 monthly from this property!

[Adam]

workout yesterday
squats 65kgx12,12
deads workout up to 200kgx1,1 440lbs for 2 singles!
megsset side bends with 45 plate 4 sets of 12
cardio = bike 10 mins med. intensity
done
weight 176 lbs
Deads went great! The first 440 single went quite well, the second was done within 2 mins later too, short rest period for that kind of weight! Over 2.5 x BW!

[Adam]

workout
bike 10 min warmup
bench 25kgx25,12 45kgx8,8 75kgx8,6 95kgx3,3 105kgx1,6 110kgx1,4 75kgx19
skulls 70x8,8,8,8
bit of rotator work
bike - 5 min warmup, 15:05 5 Mile, 5 min cooldown
done
weight 176.5 lbs on changeroom scale
good workout, bench felt heavy on my joints today, mainly left elbow/bicep tiein's but I kept on truckin! haha Paid off for sure! that was 231x6 and 242x4! My PR at my peak last year was like 250x4 so I'm not to far off!
Next bench session I might hit off a 1.5 x BW single if I can find a spotter.

[Adam]

workout
bike 10 min warmup
chins Semi-pro BWx5,5 BW+25x5 BW+45x3,3 BW+70x3,1 BW+90x3,3 BW+45x10
bb rows 165x8,8,8,8
db rows 80x6 90x8,8,8,8
bike 5 min warmup - 14:15 5 mile - 5 min cooldown............checked my HR near the end of a all out 6 min sprint....I couldn't keep count cause it was that fast! I counted 34 beats in 10 secs but like I said, might not be accurate but it was ****in quick!
done
weight 176 lbs on change room scale
I'm feelin overall beat! My plate is still overfilled big time with tasks and headache's............gotta get me some Valium

[Adam]

workout
squats 75kgx12
deads up to 185kgx3......about 20 secs later I pulled off another single
sldl 125kgx8
power cleans 75kgx1,1,1,2,2,2,1,2,1
Megaset on planks front/side/side/front/side/side/front
burpee's 8,8,8,8,8
Megaset side bends with 45 plate 8,8,8,8,8
bike 5 min warmup - 9 mins 3 miles in hiit fashion (sprint till 1 mile then slow for 60 secs with the counter still going) - cooldown 10 mins
wow............metabolism was rockin! Good thing I had a 36' fan directly on me for the bike haha
done
weight 176 lbs changerooom scale
good workout, doesn't look like much but it took 2 hours, Im very thorough on warmups!

[Adam]

workout
cardio
bike 5 min warmup - HIIT for 10 mins (5 x 60 sprints), then went hard HIIT style for another 20 mins. In 30 mins I covered 9.0 miles! and that includes my rest periods. - 10 min cooldown, I needed it!
Jogging - 6 laps / 1 mile - Finally figured out HOW to jog! lol , Key being small steps, I used to always just sprint, or sprint slow haha
done
weight 176 lbs changeroom scale
Felt like a million bucks after this workout. Cardio days usually have me feeling great afterwords!
Next week might be a really busy one, matters how tomorrow goes............

[Adam]

workout
bike 10 min warmup
bench 75kgx5,5 95kgx3,3 105kgx1 110kgx5!! 75kgx17
skulls 70x8,8,8,8,8
chins BW+80x5 BW+45x8
jogging 6 laps/one mile - Taking my sweet ol' time and still under 60 secs per lap! I think I might get into this jogging/running bit more!
done
weight 176 lbs charngeroom scale
Great workout, bench was very strong and 242lbs for 5 wasn't close to failor, could have got another rep but with no spot it would be too iffy. I forgot to work up to 1.5xBW today, oh well.
Chins went well too.

[Adam]

workout
squats up to 130kgx3,1,1,1,1
power cleans up to 75kgx5 85kgxfail, fail, fail.......couldn't get my wrist's under the bar
balance board 5 mins
jogging 10 laps.........6 laps equals one KILOMETER......I thought it was a mile, oh well
done
weight 176 changescale
****loads on my mind then and now..........heads about to ****in pop! I've been computing ****in math in my head for the last 4 hours along with a bunch of other brain intensive BS.
Looks like I'm back to being too young to have any sensible ideas.......oh yeah, I don't have any ****ing letters after my name either so I guess Im ****in stupid.

[Adam]

workout
rower L.3 - 2,000 meters - 7:48 min/sec
done

I think I'll be starting this up again in the mornings before work, and on non work days I hit the gym up. Conditioning is up so I should be able to handle the volume no problem. Also back to my chicken and rice 3 times a day at work, and back to working some overtime for now.
Been doing a lot of thinking lately about everything from my investments, current market state, current work situation, to my life situation, and a bunch of other bull ****. So I think what I'll do for a while is work my 7 days straight, and come in for 3-4 days on my off days.
Im still really glad I took the past 2 months off of overtime, I NEEDED that! Hell, when I work only straight time Im gone for 115 hours every 2 weeks.

[Adam]

workout
rower L.4 2,000 meters - 8:00 min/s

sleeps been ****ed up again, no work tomorrow so i can take my sleep pills and pass out good tonight. I've been up since 3.30 a.m. and only had 4 hours sleep.....yet Im not tired at all

[Adam]

I'm leaning out quicker and better then expected!

[Sidior]

Damn, looking lean bro. Nice work in here.

[Adam]

Thanks man!

workout
bike 10 min warmup
bench 65kgx3,3,3,3,3,3 85kgx3,3 all speed sets
skulls 70lbsx10,10,10,10
db rows 100lbsx10,8,8
chins BWx12
external rotators 7lbsx15 12lbsx10
bike about 10 mins getting up to a good intensity then the LCD busted! So move on time....
jogging 6 laps/one kilometer, increasing speed each lap - last lap was a run
2 laps walking
1 lap sprint - 30 seconds - 20km/hour average speed
walk another lap
4 half lap sprints
done
weight 176 lbs changeroom scale
Good 'easy' workout. Didn't want to go all out cause I'm recovering from my no sleep the past few days, got 10 hours last night thanks to my Nyquil pills! haha
next time the sprints will be better, I didn't have my shoes tied so i was scared of rolling my ankle on the corners! That would have sucked!
Tomorrow is going to be light squats and single leg work. the following 2 days will be heavy stuff.

[getfit]

I'm leaning out quicker and better then expected!

*faints* good god! you look AMAZING!

[Adam]

Thanks Sylvia

workout
bike 10 min warmup
squats went up to 95kgx5,5 125kgx1,3,3,3 135kgx1,1,4 75kgx10
jumps onto platform about 30" high, a bunch....aabout 10 mins worth. Then I slowly got farther away from the box until I reached 70" from the platform and still did a standing jump onto it! I never played with jumping before but I was like a freakin frog! haha
Megaset side bends with 45 plate 15,15,15
jogging 12 laps around track - 2 kilometers
bike 5 min warm - 5 min hard - 5 min cooldown
done
squats went pretty good, the 135kg is 300 lbs, and I did it for a single, then afterwords I figured if I can press that much why the hell can't I squat it good??? So the last go at it I cranked out 4 reps and holy **** my quads are now the weakest link! haha
jogging went quite well too, that's the farthest I've gone straight since 2005!
Did a bunch of stetching stuff at the end too.
done
weight 174 lbs changeroom scale!!! Whats with this!?!?!?!? Not 176lbs as per the past month plus, not even 175lbs!