Adam's 'Get fit Westside style' Journal

[Adam]

Metabolism booster
bike total time 30mins including warmups
breakdown:
8.5 min warm up
3 rounds level 9 20secs 110+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 110+ RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 110+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 110+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
Great session! It helps me a ton having the longer warmups, gets the heart into 'quick' mode.
mood was even decent at work today. Not good mood but decent nontheless. Didn't tell anyone off today so good on that part.
got my paystub for last week. I worked 2 days, took home $575.00!

[Adam]

gym
ME Upper
flat db press 35x30 45x10 55x6 65x6 70x6 75/80x6lol 85x6
semi sup chins 20, prox5, semi sup L-chins 8,6,8
reverse curls 45x12
external rotations 15lbsx12,12
done
I was impressed by the db press. The 75/80 was supposed to be 75, some goof had the db's layed out wrong, (75,80,75,80) and I didn't look. On rep one my right arm was going a bit wonky, I figured I just didn't have my grip even. When I put it back I finally noticed the DB's were different. Went on to 85's stong so I was pleased.
I named this workout ME upper, what I may start doiing is a ME movement for press and pull, it'll be different.
Nyquil 'Day and Night' is friggin awesome! Witho ut thinking i had my usual morning thermos (40mg eph. 400 caff) then i popped 2 of the daytime formula suckers in. after I took em i read the incredients, it had a whole lot of one of ephedrine's cousin. For 8 hours I had unstoppable energy, it was great. No crash either.

[KevinStarke]

Nice ME day man, strong dumbell benching.

[Adam]

Thanks Kev.

today
8 min warm up
3 rounds level 9 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 135+ RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 125+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
WOW! Energy today was immense again. I hit 155RPM my first round on level 9. I'll probly take a heart attack soon on the bike LOL
Body was boiling but it didnt really feel it. I had to get something from the truck and I only had my shorts on, go outside and it feels nice, looked at the tempurature and it was -7C.!!
Work has officially picked up. Today we had 5 pallets of fittings come in, its usually takes me and my helper till 1PM or so to recieve and sort it, today since i was so ****in wired I had it done by MYSELF at 11:30am! I couldn't stop moving, it was cool.
Full day today:
5am wake up
6am gym
7am-7:30pm work
7:30 -8:30 eat, get meals ready for tommorro, shower, already start studying.
future - 8:30-9pm cook up half dozen eggs and eat, finish studying and do test, browse WBB.
9pm bed
bah, I'm out.

[Adam]

workout
ME Lower Body
Zerchers barx8 135x6 185x3 225x3 275x1 275x6
Hanging knees to elbows BWx12
side bends megaset 45x15,15,15
good am's holding plate behind head(45) 50 reps
done
Quick workout sorta, 30 mins.
zerchers were starting from bottom, I think it was pin 14 on my rack, when I squat parrellel its about an inch above legs.
Forgot to check the weight today. My feet tell me Im still 183 though. And guess what, I got me some abs trying to say hello.
I was running low on protein last night, I freaked out and bought 25lbs right away from supplementxcanada lol

[Adam]

cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
Weight 181lbs
Felt good today doing the HIIT this way, go about 90% the first half then all out the second half.

For me: Diet
5am vector hige bowl, 250water 250 milk(skim) shake with 50 grams pro
10am chichken breast and granola bar
12 noon chicken breast and granola
4pm 250/250 water/milk shake 50 pro
5pm 6 eggs
7pm bowl cereal
8pm chicken breast

1 lbs of chicken breast a day divided into 3 unequat servings. Thats all approximate.Up to lunch everyday is identicle.

[Adam]

workout
dynamic bench
speeed bench 3x3x3 135lbs 185x3
front plate raise 45x12
chins pronated 5x8reps
one arm db snatch 45 megaset 10,8,6
skulls 70x8,8,8
curls 70x10ish
done
weight 182lbs
bah, work is a boring slow day, everyones going home, next thing I know I gotta put an order together to be finished tonight. Just ggot home, 14 hours at ****ing work. Lots of OT at least.
tired, bed.

[Adam]

cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
weight....ummm..... bbetween 180-183?? I forget, long day
I still gotta upload my jan.6th pics, I'll take somemore now cause im hella leaner.
well, gotta go.

[Adam]

todays workout
dynamic lower body
sets x reps x weight
speed squat 8x2x135 set at every 45secs on the clock 185x2 at end
speed deads 8x1x225 10 secs rest between reps
wide grip hang cleans 1x8x135
knees to elbows hanging BWx12,5
megaset side bends 3x15xplate(45)
done
weight 178!?!?!?!? at start of workout
well, my weight was screwy I think cause yesterdayts food intake was crap.
haha, yesterday, 4.30pm I leave town, its 10 degrees out so i put the sandals on. Get 20 mins out of town and it -1C! next 5 hours I was out of town at -1 to -3!
Driving back in town at 10.00pm and I check the temp and its 7 degees! Albertas weather is ****ed!
wanna know whats awesome?
When a semi tr uck plows over a powerline pole and cancels work cau se no electricity! Now I have time to do the th ings I wannted to get done yesterday.

[ericg]

Where dem pics bro??

[Stumprrp]

strong work on that speed stuff adam

[Adam]

There coming Eric, when there coming is another question though
I was going to take some more pics yesterday but cause i dont have any whey i gotta use MegaMilk, and I ate a few sweets a few days ago I looked to be holding some water.
At the latest Ill take some mroe pics feb.6, that way i can have a one month comparison.

cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 3 ~80RPM
3 rounds level 9 20secs 135+ RPM then 40 sec Level 3 ~80RPM
8.5 min cooldown
weight 180.5lbs

[Adam]

the weights
ME Upper Body
closegrip floor press 135x6 185x3 205x3 225x3 235x3
semi-sup chins BWx5 BW+25x3 BW+50x3 BW+75x3
front raise 45platex12
external rotations 15lbsx10,10,10,10
one arm DB swing 45x12,12,12
~8semi-sup chins
2 sets DB curls
done
At first I wasn't all that plaesed with my floor press, then I remembered I was closegrip and doing an IPF pause on them. Made me feel better
Only other notable thing was the DB swings, I did them pretty much immediately after external rotations and when I was overhead with the swings I could feel lots of instability cau se my rotator was tired.
And today I remembered why Caffeine is the answer to studying. After a moring workout, a full 10 hours day of work I still managed to read just over 100 pages of my School book. I had my 2nd thermo dose just before lunch cause I figured Id be studying after work, it worked great.
I dont have work tomorrow either! So my main tasks are to spend 3-5 hours reading and clean the apt. (ongoing process)

[Adam]

cardio
8 min warm up
3 rounds level 9 20secs 125 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 125 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 135-45+ RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 135-145+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
I had extra speed on the first 6 intervals, an extra 5 RPM. On the last 6 I slowed down a little. On the very last round of level 9 I wanted to see how fast the legs could go, I hit 160RPM! Only held it for 2-3 second then dropped to 155RPM for a few secs then held 145 for the rest of the round.
Usually as soon as I wake up I pop my caffeine and ephedrine with ~200 mls of water. Then within 30 mins I already got the onset of the shakes(Im taking 400mg caf, 40mg Eph.) I eat my cereal and shake about 10-15 mins after having the pills.
Today since Im not working my routine was off. I took my pills half way through my cereal and shake. It took nearly 90 mins for the shakes to hit! The time difference amazed me!
On a unrelated note, on Thursday I took HR at walmart, this was in the evening after working all day and walking around walmart. HR was 56BPM! My heart kicks ass haha
Weight: 178Lbs.
I think today I'll do some thinking on ways to alter my diet to hold a lean 185Lbs. That way I'll be bigger AND stronger then Anthony

[Adam]

Here are a few pics.
Stanard Double Bi is there. A relaxed shot. And I tried doing BCC's back pose, on me it totally sucks! Need to be alot leaner and bigger to pull off that one. Check out the veins in the forearms there though, pretty nuts.

[Sidior]

Awesome to see you posting regularly again bro. Veins look nuts.

[Clifford Gillmore]

Turtle power! Very solid work in here adam, I need to drop in more often.

[Adam]

Lower Body ME
medium stance good am's archback 135x6 185x6 205x3 225x3 245x3
clean and press 135x4,4
knee to elbows hanging 8,8,8
side bends megaset w/45plate 10,10,10,10
done??
weight 180.5
Good morning workout. First time doing full cleans followed by pressing it. My core stability strength is way, way up. I'll give at least partial credit to my DB swing's.
Popeye's has let me down this order. I placed my order on the 18th and its still not here, and I only live 2.5 hours from the store! If I don't get it tomorrow they'll be getting a call for sure. Im still just eating over a pound of chicken a day, 6 full eggs, and some mrp's to keep my protein up.
And today I got to go to the hospital. It was tetnes shot time. I was using a buffing wheel on a grinder and a stupid metal sliver about 1/2" long shot out of the wheel , thru my jeans, and 1/4" into my thigh. Most awesome thing about it was that I didn't know what it was till an hour later LOL

[Stumprrp]

u look great man and nice workouts

[Chris Rodgers]

Sup bro?

Looking jacked. You do far too much cardio for my liking.

[Franco]

You also go on the sunbed too much son!

[Adam]

Stump - Thanks!
Chris - I've got the cardio bug now(Hey, at least its HIIT) but I'm back on the Westside split. I enjoyed that way to much before to stay away from it. Any meets coming up for you?
Franco - lol, really, i wasn't that red. It was all in the camera!

Today
Cardio
8 min warm up
3 rounds level 9 20secs 120 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 120 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 145+ RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 140+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done
Good session today. Im not getting winded or sweating a ton anymore.
Protein order finally came today, all 25Lbs of it. I'm going do some math soon and I might put in a generouse order for some Nitrean, and Nitor.
In regards to Nitor; I know its supposed to be a really really strong stimulant, but, I'm a true Caffeine junkie. Will Nitor step up to the plate and swing a homerun or strike out? You'll find out soon!

[Adam]

yesterdays workout
Upper body Dynamic
speed bench 3x3x3 with 135, 185x2
2 finger chins BWx17
front plate raise 45x12
more chins pronated
forget the rest


today
cardio
8 min warm up
3 rounds level 9 20secs 125 RPM then 40 sec Level 3 ~80RPM
3 rounds level 12 20secs 125 RPM then 40 sec Level 3 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 150+ RPM(3rd round 140+) then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 140,145,150+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done

internet crapped out in my crap town yesterday. I forget what I did yesterday. I was in a total rush though.
Can't think of anything noteworthy.

[Adam]

I'm home for one ****ing hour and some ****er steals my ****ing winter boots.
****

[Chris Rodgers]

Who the hell steals winter boots? Damn Canadians.

Are they expensive or are you just pissed that you have to go get new ones? You should run him over with a snowmobile.