Adam's 'Get fit Westside style' Journal

[Adam]

the hiit
8 min warmup
20 sprints at 10secs 150rpm L.12 with 20 secs 80rpm L.0
10 min cooldown
weight 180
I couldnt finish this one, got a cramp/strained my hip flexor near the end. I fought thru 3 rounds of pain then I gave in. I ****ed around with hanging ab work and oblique.
didnt work for 3 days now, i had friday booked off but sat and sunday there was nothing going on at the shop. Today I spent four hours and washed waxed the car, polished the rims, wet n'black the tires, cleaned the windows and cleaned the engine bay. It looks great! In 2 days its supposed to hit 11 degrees so the mud will come out and all of my work is ruined!

[Adam]

weights
dynamic upper
bench 3x3x3x135 185x1
chins pro BWx18!,15 Sup BWx~18
external rotations 2 sets
done
rushed today. Energy was on the low side. Hip flexor is still a bit tender so I may sub something else for biking, running or just an Aux. day.
Weight 180

[Adam]

yesterdcay
22 mins bike, good hard steady pace
nursing the hip flexor

today
dynamic lower
squats 145x2 then Burpees BWx5 then Hanging knees to elbows BWx5
30 sec rest at end of each round, 8 rounds
megaset sidebends 45platex12,10,8,6,4,2
done
weight 180lbs

Felt great today, great lifting, easy work later, got lotsa studying done. The past 7-10days i've read like 180pages of my book. 140 to go and then test time.

[Adam]

well i'm in a good mood now.
Went to do my tax. Had to make some calls to get some numbers.
End of story I took home $4720.00!!!
I soooooo wanna buy a bike right now, especially haveing that cash at hand. 'Plan' is to slam ~$1300.00 in my car loan to finish that, probly drop 3 grand in my student loan then trat myself with 3 or 4 hundred.

[Adam]

hiit
24 rounds - 10sec L.12, 20sec,L.0
done
weight 179

Stuff on the mind, gotta go.

[Adam]

Max Effort Upper
DB bench up to 85x6
Chins up to BW+90x3
skulls 70x8,12,14
External rotations 2 sets
done
On DB press I was feeling strong up to 75, on 85 when I layed back on the bench and went to posistion myself the right DB got outta grove and I had to throw it beside me. Guess my rotator was tired or something??





Accupuncture - Face

[Adam]

hiit
7 warmup
24 sprints
7 cooldown
went real good today, held 162-166RPM on my first 4 sprints on L.12.
weight 179

[Adam]

lowerbody
clean and press/jerk 135x3 then burpees BWx5 then hanging knee to elbow BWx5 - 6 sets
the finisher clean and jerk 135x5 then burpees bwx8 then elbow knee bwx8
done??
weight 179??

Long long day. Overall im pretty pissed off so im going to bed.

[Adam]

the hiit
7 warmup
24 sprints
7 cooldown
Wasnt in to it today, I tried and tried but coulnt get in the right mindset/.
most rounds were 145-150RPM , compared to 155-165 usual.
weight today a whopping 182. Don't know whats up with that excactly. I know I've been hungry as **** the last few weeks though, I mean like REALLY REALLY hungry! I made my sup order a few days ago. got one from Popeyes and on from atlarge, i got some Nitor on the way so I'll see how that is, maybe it can fight my food cravings.
On the work note Im ****ing sick of work now. Its that slow that it drives ya nuts, each day drags forever. The boss is nice enough to keep me 8 hours a day to keep my cheques decent but I've had a few days were I just took off at lunch cause it was that boring.
Today was project starter on the Ranger. I got the old starter out good enough but I cant hook the wire to the new one. Since I was getting soaked(melting snow runoff) after 90 mins I said **** it.
Mood as of late: meh, I'm sick of the same ol' stuff, in all aspects of life. Career change on the Horizon, I think so.

[Adam]

Dynamic Upper
bench 135x3x3x3 185x1 225x1 Set on every 30 seconds
chins pro BWx10,10,10,10,10
skulls 70x10,10,10,10,10
external rotations 2 sets
2 sets curls 70x10,8
set of side raises
done
weight 179
Decent workout. On bench i screwed up my rest periods, usually i rest for 30 secs after my set before the next set, this time I went on the 30sec mark so i only got like haslf the rest. Oh well...
Had some great weather today, 12 degrees!
And thats all my news for the day, exciting I know, weather talk LOL

[Adam]

hiit
7 warmup
24 sprints
7 cooldown
went real good today, held 160RPM on my first 4 sprints on L.12. then 150rpm for next12 rounds, 140-145rpm on the last 8.
weight 179

[Adam]

Guess who's happy?
Me!

Finished project Ranger(Had to install a starter). Now I have a toy for the mud and I can take better care of the Lincoln.
Right now the Lincoln's pure browhn from the mud lol

[Adam]

workout......sorta
got to the gym and wasn't feeling it at all. pluss i'm eating to big of a bowl of cereal in tyhe a.m., have to cut back cause being bloated and doing burpee's doesn't mix!
3 sets of 10 - BWxburpee's SS hanging knee's to elbows
~30 sec on planche with feet elevated ~12"
done
weight 180
One thing that I was thinking is that energy might be down cause of my BF%. I'm right around the leanest/biggest I ever was right now. The last 3 weeks i've had to take naps every evening cause I'm so tired, and work has been crap hours so I can't blame that.
Today is going to be a dedicated study day. I'll do intervals lol
~60 mins study then 20 min break
Today I got to take the Ranger to work! I got sent home cause there was nothing to do today so I took the ranger on some semi back roads, the Ranger still has 'some' balls LOL

[Adam]

Dynamic Lower
Speed squats 155x2 then Burpee's BWx5 then Hanging knee's to elbow's BWx5
8 Rounds
done
Weight 180
Running short on time today. This is an awesome 10 minute workout though!
My news - Finished my Power Engineering course. Did the whole second half of the course in 2 days! It was intense! haha Now I just right my Part B exam then I go in for my provincial exam to get my ticket.
Finally started using Skype. This thing is great. I bought a hundred dollar portable phone for it and a one year subscription to Skype, cost $15.00. Now I have free calling for the year! All North America too!
Work wise - Nothing today again, my guess is nothing for ~3 weeks. Hense me looking for alternate employement right now. Luckily I have my tax return coming this week(5 grand) so my bills will be good for a while.

[Adam]

Mex Effort Upper
Bench med grip 135x5 185x3 225x1 255x1! Got 'spot' at this point 275x5 haha
chins semi-sup BWx24 pro BWx12 Semi-sup pause reps BWx10
DB swings Megaset 45x12,10,8
external rotations 15x15,10,10
done
weight 180
Felt great today. No work so got an hour extra sleep(8) and I wasnt in a rush woith breakfast. Bench felt pergfect. Everthing felt 'right'. I smoked 255 but I got a spot for 275 just in case. Spot thought they had to help, I just let it go this time.
Chins went great too.
Im gone though now, time to hit the books, again

[Adam]

cardio......blah.
bike, easy 20 mins
done
weight 180
****ty sleep last night. Had Nitor for my first time today, I took it just before I ate though(3caps) so it slowed down the effects compared to a typical thermo day. I never got a kick yet, I just took 3 more caps and im hoping for the best. I'm pretty used to heavy thermo doses though(600mg caff, 64mg eph a day). One thing I noticed to far is appetite control. Which is MUCH appreciated right now, the last few weeks i've been hungry 24/7!

[Adam]

Dynamic Lower
Speed squats 155x2 then Burpee's BWx5 then Hanging knee's to elbow's BWx5
8 Rounds
done
Weight 178
workout was decent, I was going to do more but i got a friggin muscle cramp in my serratus or something.
Sup wise I do my own thing. Wake up - 400 caffeine 40 ephedrine, 4 hours later 3 Nitor caps.
I need my energy kick asap after i wake, cause i go to the gym soon after, so im back on my a.m. pills, Nitor at 10 now.
Im guessing it will be ~10 days for work to start back now. Total guess though.
Finished my studying a few days ago. Did a 400 page book, 38 quizes, reread the whole book in detail, in 7 days! God bless caffeine! LOL

[Adam]

cardio
hiit
12 sprint at 10sec-L.12 - 20sec. rest.L.1
ugh
Had enough of the sprints for today.
60 secs L.12 105-115RPM
5 min cooldown
I think I figured out why Im not into hiit lately. I can peddle to damn fast. first 5 rounds I was holding 160RPM+. Going that quick I always have to focus on keeping my feet incontact with the peddles, one slipup and that round is ****ed.
I might start doing hiit running outside. It warmed up enough that I won't freeze my lungs.
and I washed and waxed the car today, looks great now!
weight 179

[Adam]

Dynamic Upper
speed bench 135x3x3x3 185x3 great speed all around
chins semi-sup BWx25!! L-chins BWx5 Pro BWx10,10dead hang between reps
skulls 90x6,6,6
rotators 3 sets
done
Felt great today. great workout too. Didnt run out of energy. Got 8.5 hours of SOLID sleep last night!
Had one of my exams for my engineer course, seems like it went good. I'll know next week.


april.11 10celcius dry road - 60mph/29mpg, 70mph/24mpg, 80mph/20mpg
1997 lincoln mark viii lsc
quote on rear bumper and front quater panel ~900$

[Adam]

the hiit
7 min warmup
12 - 10sec 150+rpm L.12 - 20sec 80rpm L.0
got bored
2 min L.0 80rpm
3 - 15secs 150rpm L.12 - 30sec 80rpm L.0
5 min cooldown
done
Yesterday I made it to Edmonton for the day. As usual I sorta did everything on my todo list, but not really lol
Ex. Scheduale my engineering exam - Went to the office to do it but found out I did not meet requirements at this time
Still not working but I'm not to worried about that. I've got 5000$ in savings right now, that can keep me afloat without going hungry for quite some time.
The whole day in Edmonton the only thing that I bought was my passport picture! Usual I'll spend a few hundred just on randome unneccesary things.
I did enrole in another course though at college. Its correspondense, Gas Process Operations. Total was ~$700 books included.
Now I'm off to study. I've got another 2 books, 550 & 600pages to do to finish my engineering program.

[Adam]

a few pics:
theres 2 of me, ones a mug shot from the cop shop lol
the ranger looking hot!
and the lincoln after i gave it a wash and wax

[Adam]

Max Effort Lower Body
Deads 135x5 225x3 275x1 315x1 365x1 405x3
5 rounds - clean and jerk 135x3 then burpees BWx5 then hanging knees to elbows bwx5
Megaset sidebends with 45platex10,12,15
done
weight 180
Good workout. Deads went over well, first time at them in a while so I was happy with the 405 triple. Superset went well too with the cleans.
back to studying now though.

[Adam]

Just wanna leave a copy of my notes here incase i delete it, that would suck

[Adam]

for my own reference
Sunday, Thursday

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

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

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

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

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

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

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

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

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

Cals are 3555


Monday, Wednesday, Friday

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

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

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

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

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

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

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

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


Cals are 3195



Tuesday, Saturday

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

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

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

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

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

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

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


Cals are 3000

[Adam]

Finally sorta starting up the rehab again, officially.
Have an appointment on wednesday to see these guys http://www.peaksporttherapy.ca/index.html
from there site they looked pretty good, so long as they have equipment at there facility for training im happy (for like agility drills)

Im still cruising through my studies, getting through a 100 pages a day in my text and taking detailed notes. as of now im through 380 pages of text, wrote 37 pages at over 10,000 words! All in 5 days!