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Thread: Adam's 'Get fit Westside style' Journal

  1. #1001
    Moderator Adam's Avatar
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    Ace. Got the bf tested and it was 13.3 13.7 13.0 and i had it recalibrated before the testing was done
    Tonight im going to eat 2 extra chicken burgers and 2tablespoons of pb, Since i didn't get much sleep this week my recovery slowed way down(usual lat doms is thursday, but got it today)
    Weight 176

    BF caliper readings:
    chest 9mm
    ab 23
    thigh 16mm i think
    Last edited by Adam; 04-24-2004 at 02:33 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  2. #1002
    Moderator Adam's Avatar
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    legs
    squat 275x1 315xmiss 315xmiss Suit bottoms
    deads 365x1 405x1 430x1 Straps up on suit
    partials 495x3 done on mat w/new shoes (asics deadlifting shoes)
    done
    Squat was weird, first rep i got just out of the hole and could not finish, then i got mad and treid it again and got it a bit higher but still could not complete. I kept my form perfect on them though.
    I figured it was just a weak day so i was just going to do 365 or 405 on deads. I did the 405 and it went up nice so then i did 430(@176 2.5xbw)
    All reps were done with the new shoes and they rock! tons of grip (more then the booties!) and no sole/thin sole.
    Still no belt cause I'm hardcore

    Edit: forgot to mention that the suit is quite loose now since im alot smaller in the torso and legs/butt. On the squats it didn't feel like it helped very much.
    Last edited by Adam; 04-26-2004 at 02:50 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  3. #1003
    Moderator Adam's Avatar
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    cardio
    60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 200 seconds each
    Still feeling easy which is ace. Im currently thinking up a plan for when running outdoors is feasible. I'd still be on the treadmill alot, probly just get rid of one treadmill session and add one outside session.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #1004
    Moderator Adam's Avatar
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    Reference for myself:

    [RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
    {[22 x (LBM in kg) + 500] X Activity Factor} + (TEF)


    Where RMR = 22 x (LBM in kg) + 500


    And Activity Factors =
    1.2-1.3 for Very Light (bed rest)
    1.5-1.6 for Light (office work/watching TV)
    1.6-1.7 for Moderate (some activity during day)
    1.9-2.1 for Heavy (labor type work)

    TEF (thermic effect of food)= 10-15% X RMR
    Used 152ish lbm and 1.5activity factor and 15%TEF then multiply 0.85 to get 2900cals
    Last edited by Adam; 04-26-2004 at 04:33 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  5. #1005
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    push
    bench 185x3 225x1 245x1 205x4,4
    decline 205x1
    iso bench 200x6,4,3
    pushdowns few sets
    done
    Bench went well today. The 245 was a real grinder but i pushed it through. Decline i missgroved the second rep then failed and didn't bother doing more
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  6. #1006
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    pull
    pulldowns 255x6 270x2 255x4
    iso row 320x6 360x4,4
    pullovers 16x10,8,6 all paused
    done
    Was a really strong day today!
    Finally got up to 4pps on the iso rows so that was cool.
    Weight 174
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  7. #1007
    Moderator Adam's Avatar
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    hiit
    20mins 15sec/45sec 10mph/3mph
    done with no stimulants today, big difference!

    For reference: Hiit - start sweating at 12mins
    reg. cardio - 30mins
    Last edited by Adam; 04-29-2004 at 02:52 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  8. #1008
    Moderator Adam's Avatar
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    Going to have a routine change. It'll be:
    Sunday - Squats
    Monday - Cardio
    Tuesday - Bench/Lats
    Wednesday - Deads & HIIT
    Thursday - Cardio
    Friday - Bench/Lats
    Saturday - Cardio

    This is the plan but I might have to change it because of time restraints.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #1009
    Moderator Adam's Avatar
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    cardio
    60mins@3.0mph 5 intervals@5.0mph 1@7.0mph intervals = 205 seconds
    Back on my stimulants again, boy, does it feel good compared to no stimulants.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  10. #1010
    Senior Member Anthony's Avatar
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    lol @ "stimulants"

    Making some nice progress, keep it up. Don't get too skinny, though!
    Facebook - BW166 SQ585 BP405 DL660 CL310

  11. #1011
    Moderator Adam's Avatar
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    arms & shoulders
    iso shoulder 210x8 220x5 240x3 250x2
    iso incline 220x5 230x3 240x3
    done
    Another quick friday workout. Im going to wait until i start to bulk and up my calories before I start on the new routine. Its mainly just a recovery issue with my back(lower).
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  12. #1012
    Moderator Adam's Avatar
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    cardio
    60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 210secs each
    On the first jog my mind drifted and I ended up doing 235secs, oh well.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  13. #1013
    Moderator Adam's Avatar
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    Did the BF%, Only did 2 readings this time cause I didn't feel like doing a third. 11.5 11.7 I look alot leaner then last week but not that much, might have had a high reading last week? Oh well. As soon as i get my own calipers it should be more consistant.
    pec 7
    ab 21-23 I forget
    thigh 14ish?
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  14. #1014
    Moderator Adam's Avatar
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    legs
    squats(raw) 275x4,3
    deads 405x2
    partials 600x4 650xmiss done with asics and on mat
    done
    Squats went pretty good today. No suit bottoms either so i had some nice improvement from last week.
    Deads were ace! the 405x2 could've been 3 but i screwed up my mental thoughts.(almost lost my ballance on the second rep)
    Partials were great too. The 600x4 should've been 1 but I'm to ****ed in the head 650 is mine next time i try it.
    I have these on vid too. Ill try getting them on the wbb server again.(not the partials)
    bw 173
    Last edited by Adam; 05-02-2004 at 04:21 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  15. #1015
    Moderator Adam's Avatar
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    I just looked at the vids and it looks like my squats were high. Maybe I'm just picky though(hopefully)
    The deads have the Ronnie Coleman form, same as last month.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  16. #1016
    Moderator Adam's Avatar
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    cardio
    60mins@3.0mph 5 intervals@5.0mph 1@7.0mph 215secs each
    I hate being super busy
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  17. #1017
    Moderator Adam's Avatar
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    push
    bench 225x2 185x10 135x3,3,3
    iso bench 230x3 250x1
    skulls 80x3 60x10,10,10
    pushdowns Vbar 165x6,6,6
    done
    Another good workout, i like these
    The 135 on bench were speed sets with 30-45 sec rest.
    I have a feeling i forgot about a set of iso bench? oh well.
    Side note - Had an atkins bar today. Chocolate peanutbutter 2grams of impact carbs
    soooo good
    weight 172
    Last edited by Adam; 05-04-2004 at 04:38 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #1018
    Moderator Adam's Avatar
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    pull
    pulldowns sup 285x3 pro 195x10 sup 225x11?
    iso row 360x5 320x6 270x10
    pullover 17x10,8,6
    done
    The 225x11 i dont really count because i had a 'trainer' help me bring the bar to start level then she didn't want to let go.
    Weight 173
    hiit in a min
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  19. #1019
    Senior Member Anthony's Avatar
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    172-173 ... pretty soon you'll have gym bunnies running up to you saying "when does step class start?"

    Nice work, though. Let me know when you get the videos online.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  20. #1020
    Moderator Adam's Avatar
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    Pretty soon I might turn into a bunny! I'm scared
    Ive got the vids on the computer, just need to get them to dan to put on the site.
    Last edited by Adam; 05-05-2004 at 04:26 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  21. #1021
    Moderator Adam's Avatar
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    HIIT
    20mins 15/45secs 10/3mph
    Also got my protein order today! Got the fat track calipers and myotape too(think i already broke the myotape, was trying to see how big it would go and it won't pull the tape back now)
    Just missing a 25lbs thing of milk&egg, should be here tomorrow.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  22. #1022
    Moderator Adam's Avatar
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    http://www.wannabebig.com/vids/adam/
    the may2 vids are the new ones.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  23. #1023
    Moderator Adam's Avatar
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    Diet will be off for part of tommorow, friday and part of saturday. Also probly wont do cardio saturday. Im traveling for a few days so the meals wont be perfect. I'm definatly brining the carb right protein bars and oatmeal and natty PB though.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #1024
    Moderator Adam's Avatar
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    Im playing with the digi calipers. Results so far:

    pec 8mm 7
    ab 19mm 15
    thigh 15mm 14
    BF% 11.5% 9.7
    My pec and thigh skinfolds are usually pretty consistant, my ab one is unpredicatable.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  25. #1025
    Moderator Adam's Avatar
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    cardio
    220sec intervals
    back in a few days
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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