Adam's 'Get fit Westside style' Journal

[Adam]

I like the snowmobile idea

They were getting old (8 months of heavy work) but they were pretty pricy boots. ~$160 or so.

today
Lower Dynamic
speed squats jumping 135x2x8sets 185x2
speed deads 275x8singles 10 sec rest
megaset side bends 45x12,12,12,12
knee to elbows hanging BWx8,8,8
done?

long, long day. Cant remember stuff. 15 hours work and my helper decides not to show up, on the busiest day in the last 4+ months.
might do cardio tomorrow........maybe.

[Adam]

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+,140,140 RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 145,140,140+ RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done
I was feeling quit beat going into this one. Never got to really get a Cafferine kick today, mighta dropped a pill on the floor when I was taking em an d not noticed(I take my wake up pills in the dark.....very smart, I know)
another big money day today, 11.5 today and 12 yesterday. Sunday I asked the boss for a raise, he says, "Consider it done" without hesitation. Not sure how much though, ill find out pay day,
Stil l doin g my studying at aruund an hour a night. I need to start taking a 10am wake up pill dose to keep me awake for studying after work.

[Adam]

workout
ME Upper Body
close grip bench 135x5 185x3 225x3 245x3 (No spotter so I quit there)
DB rows 70x6 90x6 100x6 105x6 (105lbs is the biggest DB)
skulls 70x10,10,10,10
DB swings Megaset 45x10,10
done
Good workout here, nothing really PR wise But I felt good this workout.
Even though I stopped at 245 on bench it was very solid.
Weight: 180
I took a couple pics today . Didn[t want to cause Im dead tired and ive been working waaay to much this past week but I said **** it. Probly be a week or so before I get to u-pload them. On the viewfinder they looked like crappy pics.
Supper beeping, gotta go!

[Adam]

today
cardio
8 min warm up
3 rounds level 9 20secs 130 RPM then 40 sec Level 0 ~80RPM
3 rounds level 12 20secs 130 RPM then 40 sec Level 0 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs 150+,135,135 RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs 145,(M)135,(M)140 RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done

felt good, upped my first 6 rounds to 130RPM, the laast 2 round I hit my max everything about 12 seconds in both times.
weight pre and post workout 178, consumed 500ml water during.

[Adam]

ME Lower Body
Deads 135x6 185x3 225x3 275x1 315x1 365x1 405x1
Planche's 40 secs, rest 20, 40 s/planche,20 rest, 40 planche
burpee's? BWx10 qucik and easy
done?

[Adam]

workout
cardio
8 min warm up
3 rounds level 9 20secs 110 RPM then 40 sec Level 0 ~80RPM
3 rounds level 12 20secs 110 RPM then 40 sec Level 0 ~80RPM
this whole round I did an easy 80RPM then,
3 rounds level 12 20secs Fast RPM then 40 sec Level 0 ~80RPM
3 rounds level 9 20secs Fast RPM then 40 sec Level 0 ~80RPM
8.5 min cooldown
done
Didn't end up getting too much sleep last night. Took it easy. PR, I hit 170RPM at level 12 for a few seconds then held 160-165 for 10 secs.

[Adam]

workout
Dynamic Upper body
speed bench 3x3x3x135 185x3 225x1
pronated chins BWx8,8,8,8,15
skulls 70x12,12,12
external rotations 15x15,15
db swings Megaset 45x10,10 Zero rest on switch over, thru the DB to the other hand
done
weight 179?
Good workout. No PR's but I wasn't trying for any.
Going in for workout 2 in a bit. Showing someone around so I'll probly just do a bit of everything.
No work today either! A semi ran over a power pole(again lol). 3rd time thjis winter, all at the same spot!

[Adam]

workout 2
5 sets of pushdowns with stackx8,8,8,8,15
buncha set of chins
treadmill?!?!? about 5-8 mins going quick jog
done

[Adam]

workout
dynamic squats
155x2x8sets 185x2 all quicck
Megaset of hanging knees to elboews & 45plate side bends 6 setsx4 knee, 6 side bends
done
running late today. should hit the cardio tomorrow.
weight 178

[Adam]

cardio
hiit witha twist
7 min warmup
20 - 10sec L.12 135-150RPM / 20sec L.0 80RPM
5min cool down
I didn't feel like doing the 30 min thing, so I kept the 1:2 ratio for time but just made my splits quicker. Much, Much more intense. I lasted like 14 rounds keeping 150 RPM L.12 on sprints.
weight 178

No real notes for today. I think Im starting to get tired again all day. I have my caffeine and ephedrine doses up. 400mg.48mg upon waking, 200mg/24mg 4 hours later. I'd like to up my dose higher but I'll try to hold off until Im getting 8 huors of sleep a night, consistantly.

[Adam]

diet
500ml shake 2.5 big pro scoops
huge bowl vector

chicken breast , oatmeal pack

chicken breast, oatmeal pack

chicken breaast

6 xl eggs full, 2.5 scoop pro shake

rough cals ~2500

[Adam]

the gym
ME Upper Body
closegrip bench 185x3 225x3 245x1 255x3
reverse wide grip 135x20
semi sup chins BWx24! PR , 2 finger BWx15
external rotations 15lbsx10,10,10
done
Well, I got to the gym a little early to do a full workout. Everythings going good till im about to do 255x3. I sit on the bench, forget to slid a head a bit before laying back and BOOM! Nearly broke my skull. It didn't hurt at all, just startled me/pissed me off. I reposistioned and nailed the triple.
Reverse grip felt extremely easy, lots of strain on the wrist though.
Chins....wow. I got a big burst of energy and just jumped to the bar and started chinning haha. 2 fingers were done pretty soon after my 24 set so I didn't expect a PR. Next time ill do em fresh and shattter 17.
It was only me in the gym so the big set of chins was sans shirt. Im still getting leaner.
weight 177

good day at work. finished up after 9 hours so I washed the car and did an oil change. Didn't feel tired today cause I got just over 8 hours sleep last night. I am losing track of which month it is again though. In a week or so I might take a day or two off.

[Adam]

HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins
weight 177
Did better then lasst time. Felt crappier though. I woke up a bit late so I had a quick turn around from eating breakfast to cardio. I like the short intervals alot more, not only can you go a lot harder but the time goes by quicker too.

Agenda for tomorrow, ME lower body, Clean and press, Planche, Burpees, Knees to Elbows.

[Stumprrp]

sweet close grips man

[Adam]

Its all thanks to my stumpy arms!

ME Lower Body
Deads Conventional 135x3 185x3 225x3 275x1 315x1 365x1 440x1PR(for this year)
Burpee's 12,10,12,12
Hanging knees to elbows 12,10,7
Planche ~40 Secs, ~25secs. Untimed
Clean and press 135x4
done
weight 176
Great workout. Did everythiing that I wanted to and had a good deadlift. 2.5xBW It wasn't easy by any means but it wasn't 'that' hard either. Sometime soon I'll be doing 500 again. Hell, I put 40 Lbs on my dead in one workout!

[Kiaran]

Deads followed my Burpees...mmmm yummy. That sounds puke-tastic. And then some knees-to-elbows and topped off with Cleans. Yeah my stomach would be on the floor. Nice effort, bro.

[Adam]

Update
No workouts at all this week so far, My cars accesory belt exploded so I had to go buy a new one. Today I'm going to try installing it. The Ranger is still sitting. I'm hoping its just the starter solenoid thats fried. I'll try jumpstarting that today. If that doesn't work I have plan B.
Plan B is to get a new truck.....well, 4x4. I've been buying the autotrader for 5 weeks now getting a taste for reasonable prices. I've got 2 SUV's on my short list. 1997 Chev Suburban, Not many frills to it except 35,000KM's! Thats not a misprint. $8,000. The other one is a 1999 Ford Explorer Sport, 180,000KM's and it had most options. Only $5,000 on taht one.
I dont have any work today so I slept in, first time getting over 10 hours sleep in .......well, many many months. I feel ****ing terrific. I've got a list made with about 10-12 things to do on it for today so I'll be busy until bedtime.
If I get one of my vehicles working today I'll be going to the gym in the morning. I'll probly just do light weights full body with a little easy cardio.
Anyways , Im busy from here on out so cya.

[Adam]

workout
Misc. Day
Sldl 135x20 185x15,15,15
burpess 10,12,14,16
hanging knees to elbows 12, 10,8
done
weight 177
had 2 people come with me this morning, so I took it easy, plus being my first day back in a week I needed to go easier.
Got my serpentine belt installed on the Lincoln yesterday. Soooooo, much better having wheels!
I went in today to get a loan for the vehicle, didn't go so great. My credit rating is only 692 now! I needed 700 for approval. So I'm going to say **** it for now on getting something and see if I can get the Ranger running again. I did take out $2000.00 in RRSP's today though.,

[Adam]

HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins
weight ??
Nothing really to say on this one. But I was in a great mood all day.

[Adam]

Weightss
Bench med grip 135x8 185x5 225x3 275x1 135x36 (33 fast)
chins semi sup 20,15 behind neck 10
rotator rotations 10lbsx15 15lbsx15,15
done
weight 177
Got the 275 pretty good. Tried for 2 but didn't make it.
Chins were all rushed so good overall. Picture day on the 6th, still gotta upload last months. Progress isn't where I wanted the last 2 months but all things considered in my life lately I'm pleased overall.

[Adam]

no workout today or yesterday.
Off work today and tomorrow, thats what happens when ya piss the boss off.
Im going to head into the gym tomorrow, might do cardio or deads, not sure yet. Got 10 hours sleep last night + an hour laying in bed this morning, I got my usual thermo's in me too so right now I feel great. Already vacuumed and cleaned loads of the apt. , sanded the parking lot, took laundry down, took out garbage, started reviewing my RRSP paper(I picked them up this week, $2000) . My roommate's not going to be back for 2 more hours so I'll probly get my online buying spree on. Power Ring's, probly supp's, Headset for Skype, and whatever else.
I've been sitting too long, starting to get the jitters lol
Gotta go!

[Adam]

weight
Deads up to 315x10 Then....The super set begins....
burpee's 5, hanging knee to elbows 5, deads 315x5, repeat for 4 , 3, 2, 1 with ~10sec rest between sets
finished off with burpee's 10 then knee-elbows 10
done
I didn't think this workout would be good cause my back was soar from my **** sleep(5 hours) but I pulled off a great one.
I'm enjoying my time off of work, this always happens though. Even if I could have like a 10days on 2 off rotation I'd be happy, but my posistion is needed everyday. Good for the wallet, bad for EVERYTHING else.
weight 177lbs

[Adam]

yesterday
cardio-hiit
7 warm up
24 sprints @ 10sec-L.12-~150RPM with 20 sec rest L.0-80RPM
6 cool down



today
bench 135x8 185x3 225x3Strong 250x4Med. Grip
chins semi-sup Sprint 23, pulled hard enough for hands to lift on first 17 reps
pushdowns 2 sets
done
weight 177

Nothing to new going on, pretty damn tired these days but its cause im only getting 6.5 hours a night. Getting 8 tonight with cardio in the A.M. took a few pics tonight, we'll see how they come out. And I got my shoulder vien back! The one that connects to bicep vien, looks badass lol. Its not always there though, next time I see it I'll try to get a pic.
I should be gettingt back to Westside next weight dsay.

[Adam]

Dynamic Lower Body/Crossfit Style
supersets with 30 sec rest each interval - 9 intervals
Squats Explosive 135x2, Burpee'sx5, hanging knee's to elbow'sx5
Few mins rest
Supersetted 15 secs rest intervals - 3 intervals
Planchex30secs, side bends 45Lbsx10
done
Great workout! Everything just felt 'Right'. Now I'm doing my burpee's with a jump(Like your supposed to).
Weight 177lbs
Probly going to take a rest day tomorrow. Almost did today cause i was tired but Im losing an hour sleep tonight with day light savings.

[Adam]

HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins
done

next day
speed bench 135x3x3x3 185x3
skulls 70x8,8,8,8
OH DB swings Megaset 45x8,7,6,5,4,3,2,1 WOW!
done

nextday
HIIT
warm up 8 mins
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
60 secs. L.0 80RPM
10 - 10Sec. L.12 140-160RPM, 20Sec. L.0 80RPM
cool down 7 mins

next day-today
deads 225x5 - Burpee's BWx5 - Hanging knee's to elbows BWx5
did 4 rounds of those, 30sec rest betwween rounds
rest a min
deads 225x10 - Burpee's BWx10 ~45sec rest then Hanging knee's to elbows BWx10
done
Weight 178 for 3 days

nothing really to mention, going to edmonton tomorrow to get my car starter installed, gotta do alot of misc. BS and things. No work though!
I finallly started studying again too, did a few hours the last 2 days.