Muscles By Sweat Equity, PCW Show Tomorrow Knight

Business First:

Premier Championship Wrestling presents their first event of 2012, PCWs New Year's Knockout TOMORROW NIGHT at the MARQUEE Lounge and Event Centre (formerly Dylan's on Pembina). Tickets $10 at the door, bell time 9PM. Minors allowed when accompanied by legal guardian. Witness the PCW Heavyweight Champion "Outlaw" Adam Knight defend his title and justify his heinous actions from SEASONS BEATING in December.

While visitiing the PCW Website make certain to take the time and VOTE for the PCW Year End Awards. Winners will be announced at PCW:X The TENTH ANNIVERSARY SPECTACULAR in March.

There. I am all pimped and linked out for the moment. Ahhhhhh....

Love the gang at Muscles By Meyers. Stopped in for a chat and some protein powder as I went through my last tub in recrod time - SO GOOD. Dave is a great dude and works hard not just in the shop but in his role supporting MABBA and the fitness scene overall. I think the crowning achievement of my wrestling / training life will come if he ever asks to put my pic up on the wall with hte other athletes.

Of course, first I gotta not be a huge fatty. 

And on THAT note ....

Back to Goodlife today, burning the guest passes. I swear, if the people at Shapes don't get back to me in the next couple of hours I might say "convenience be damned" and sign up, despite the whole driving-all-the-way-across-town issue. Just love the atmosphere there, a breath of fresh air after working out in a quiet, cramped and windowless basement for the last eyar.

Overhead Smith Rack Press 12 (1plt); 10 (1.5); 8 + 6 + 5 (1.75); 7 (1.5)
Dumbbell Shrugs 4 x 12 (100 lbs)
Upright Barbell Row 10 + 10 + 8 + 7 (135 lbs)
Bentover Rear Delt Fly 4 x 8 (50 lbs)
Standing Lat Raise 8 + 8 + 6 + 5 (40 lbs); 12 (25 lbs)
Core Training 10 mins
Cybex Arc Trainer 20 mins (404 cals!!!)

Big fan of the core and cardio equipment at the Goodlife gym. I find them challenging, smooth and almost fun to use which is something I never thought I'd say.

And despite not getting a whole buttload of sleep every night this week (I had the Jets game on the PVR dammit, I had to witness the pain) I feel damned great. And what a rush starting my workout! Dave sampled me some "Grenade" fat burners, and combined with the "Mutant Mass" pre-workout supplement I am taking I was just bouncing from excericse to exercise. Great stuff!

I am gonna go and try to eat some good food now. Maybe even another 24 ounce Timmies. Might as well keep this metabolism pumping while I can!

Thanks again for everyone who has read, comments or emailed me about this Journal. I'm having a good time writing it and am glad that some folks are finding it fun. Please share it around - I love me some feedback.

AK

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Outlaw on DVD??

Goodlife? Possibly ..... Very Possibly ....

On the quest for "New Gym" I made a trip to the Goodlife Fitness on Kenaston. This location is wonderful, well laid out, clean, nicely stocked with equipment and completely on of my way for convenience. That said, having a one stop shop for tanning / training / cardio / coffee (there's a Tim Horton's sharing the same parking lot!) is actually worth a bit of a trip.

And the fact that they are opening another Goodlife Gym within 5 blocks of my house in the coming months is a compelling argument for it as well.

While I am not keen on the idea of bi-weekly membership fees (big fan of one and done membership rates) this place is pretty stacked. And while I don't like some of the weight benches (definitely made for smaller dudes without as much of a wingspan) that is a small gripe given everythign else available to folks like myself.

Plus, no membership fee signup if I dotted line that sumbitch before Jan 31st (hello New Year's Resolutioners Incentives).

Decisions. Decisions.

Anyways. Great set up. Banged off a quality Chest Workout as well.

Arc trainer - 5 Minute warmup
Flat Bench 2 x 15 (135); 7 + 5 (225); 6 + 6 (205); 9 (185)
Hammer Strength Incline Press 10 + 10 + 8 + 7 ("80")
Incline Dumbbell Fly 12 + 12 + 10 + 10 (55lbs)
High Angle Cable Fly 4 x 12 ("25")
Ab Roller Oblique Crusher Thingie 3 x 10 / 10 / 10 (this kicked ass)
Back Hyperextensions - 3 x 12
Arc Trainer 20 mins (367 cals)

So yeah, big fan.

Also, gotta get more than 5 hours of sleep a night. Got all caught up working on a project (re: video games) and it's sapped me of my strength and endurance. Still hit it hard with very short inervals between all of my sets (45 - 60 seconds max) but I just felt weak overall. Gotta be smarter.

Now if y'all will excuse me, I hear a Subway Sandwich calling my name. Loudly.

AK

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The Champ Defends His Title HERE!!

Knee Pain Be-Damned, I Must Needs Do Trainings

Side note, I actually do have excellent grammatical awareness, it just amuses me to buther the English language with personal idiosyncracies and silliness.

Also, I am high on painkillers.

Kidding.

Feelign good today. Yesterdays shotr assed but intense workout was fun, but today the homestretch to my 2012 debut Title Defence is on. Gotta ramp it up.

Elevated Foot Chins 10 + 8 + 8 + 7 (body) - 45 second rest
Bent Over Barbell Row 7 + 6 + 6 + 6 (225 lbs) - 45 second rest
1-Arm T-Bar Row 6 + 6 + 5 + 5 (90 lbs) - 30 second rest
Wide Grip Pulldown 10 + 10 + 8 + 7 ("200") - 30 second rest
V-Bar Pressdown 4 x 12 ("110") - 30 second rest
X-Trainer 45 mins (717 cals)

So yeah, feeling pretty darned good today. Body totally blasted. Didn't do too many back exercises today and the extra time on the X-trainer actually feels pretty good on the old man knee.

In a few hours (when my schedule clears) I am planning to head back to the gym for another 45 mins on the X-Trainer so with any luck my goal of 60 - 90 minutes a day will become a gym reality going forward.

Wish me luck!

AK

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Enjoying A Relaxing Weekend, Even Though My Knee is a Bitch

Seriously, my knee has been on fire since I woke up Saturday morning. Stiff, achy and aggravating. Was so bad that I took the day off from the gym and cancelled my in ring workout. Brutal. I NEED that ring time.

Gonna be a busy week playing catch up.

I type this while relaxing and watching the Patriots / Ravens game and enjoying it immensely. Gonna have to make some stuffed chicken breasts and salad for dinner so just gonna squeeze in today's update.

Dumbbell Press / Seated Lat Raise
50 lbs / 25 lbs  4 x10 & 4 x Fail
Dumbbell Shrugs / Upright Row
80 lbs / 35 lbs  4 x 10-12 / 4 x 10
Hanging Dips 10 + 8 + 6
Rotator Cuff Extensions / Tricep Extension
"40" / "110"   3 x 10 / 3 x 10
Rotator Cuff Curls
3 x Fail

Banged that off in about 30 minutes. Fired up a great sweat and hauled ass through it. A nice change overall. Haven't done superset training in a long time, and since I knew my knee woulda hated even hopping on the elliptical today, I wanted a workout to fire up the metabolism without the cardio component. Should be good to go for tomorrow morning.

Until then, time to enjoy some playoff football.

AK

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PCW THIS THURSDAY !!

Gym Drop In Fees are Expensive, So I'd Better Make Up My Damned Mind

Seriously. My wallet is starting to hurt from all this drop in fee abuse.

With my office gym membership coming due in a few weeks I have been enjoying trying out several different locales to try and find a good new fit. Gone to new places and old places (Today returning to my old stomping grounds at the EK-YMCA) to try and make sense of things. Regardless, gonna have to make up my mind sooner than later.

We'll see how it goes.

Woke up this morning with a lot of tightness in my knee. Not uncommon when the temperature drops to Hoth-like levels, but this was more extreme than usual. I blame this immediately upon my 35 minutes of treadmill walking yesterday. Yes, WALKING on a treadmill is more impact on my knee than it likes to handle.

Frickin' old man over here.

Regardless, was nice to be able to blast my chest in a different way - even if my wrist was acting up on me.

Hammer Strength Incline Press  15 (1plt); 12 (2plt); 10 (3plt); 2 (3.5plt); 6 + 5 + 5 (3 plt) - 60 second rest
Incline Dumbbell Press 7 (80lbs); 9 (70 lbs); 11 (60lbs) - 30 second rest
Incline Dumbbell Fly 9 (50 lbs); 12 + 12 + 10 (40 lbs) -30 second rest
Dumbbell Curls 8 + 8 + 8 +8 (50 lbs) - 30 second rest
Flat Bench Press  7 (205 lbs); 9 (185 lbs); 12 (155 lbs) - 30 second rest
Barbell Curl 12 + 10 + 10 + 10 (95 lbs) - 30 second rest
Cable Fly 12 + 12 + 10 + 9 ("70") - 30 second rest
X-Trainer 60 mins (837 cals)

So yeah, a reall good sweat, a better workout and feeling much looser in the old wobbly pin today.

Got some ring training tomorrow and haven't decided on Shoulders / Triceps or if I will hit up some hot yoga first. We'll see how it rolls out i suppose.

AK

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Cheat Day = No Regrets, I Also Got a New Phone

Not that anyone cares, but new phone = less grumpy of an Outlaw. Been dealing with overpriced monthly bills, useless data plans that I ain't been using and a falling apart at the seams Blackberry.

Seemed about time to purge myself of the demons, drop down to a simpler NOKIA phone and stick to teh basics. Plus only a 2 year plan so not the end of the world.

Enjoyed a full day off gym and diet yesterday. With that said, I probably overdid it with the multigrain baked crisps and the footlong sub, but who cares? If you're taking a day off, you gotta enjoy it. Didn't seem to affect my metabolism too much as I had no trouble bursting into a sweat during both workouts today (wait for info on that). Plus going back to my normal huge (but on plan) breakfast of 1 cup peas, 4 stalks asparagus, salsa, cottage cheese and 6 whole Omega-3 Egg omelet and being hungry again 90 minutes later made me smile.

Now that I am several hours away from my snacktime,  I am growling to beat the band. This will be quick a posting I figure. Dude's gotta eat.

For the foreseeable future (up to and including Next Thursday's show) I am trying to add more cardio into my daily routine. Nothing outrageous (or MABBA Competitor crazy) but at least an extra 30 to 60 minutes 5 times a week before breakfast to start my day off and kick start the body. I used to do this religiously a few years back but have fallen off the habit. Today though I intend to resume the habit.

So yeah. Here's how today looked.

Treadmill Walk 2-degree Incline, 3.5 mph 35 mins (245 cals)

3 hour break.

Leg Press - 15 (6plt); 12 (8plt); 10 (10plt); 10 (11.5plt); 10 (13plt); 10 + 7 (14.25plt); 12 (10plt) - 60 second rest
Lying Leg Curl - 8 + 5 (2plt); 8 (1.75plt); 8 (1.50plt); 10 (1.25plt) - 30 second rest
Single Leg Quad Extension - 7 x 10 (1.25 plt) - NO REST
Stiff Leg Dumbbell Deadlifts - 8 (80 lbs); 8 (70 lbs); 10 + 10 (60 lbs) - 30 second rest
X-Trainer 15 mins (235 cals)

So yeah. Totally pooped. And very glad I didn't talk myself out of a punishing LegDay in the guise of "re-jigging my daily routine". I will be doing that February 1st. That'll be about 6 to 7 weeks. And that will be the correct time.

Until next time, have a good day y'all. I'll be around doing my Outlaw Thang'.

AK

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My Phone is a Piece of Crap and so is the Sales Department at SHAPES Fitness

Yep, this Blackberry pearl I bought on sale like 16 months ago is officially almost totally dead and worthless. Loses signal strength, connectivity and all that other crap every five minutes. Completely useless. In the process looking for a replacement phone that will work on the MTS system that I can swap it in for as I only have about a year left on my contract and I have ZERO interest in renewing.

Piss me off.

But not quite as much as the Sales Department at SHAPES Fitness in Winnipeg.

Full disclosure : I first began my trip to better health and less fatness at SHAPES. At the time I signed up for a 3 month plan which I was assured would NOT be automatically renewed. Needless to say, when my time expired and I was ready to move on - I gave my notice and - lo and behold - I was automatically renewed.

Didn't bother me much; I refused to pay. Until I tried to get a car loan 5 years later and found a lein on my credit rating. Much swearing into a telephone and a threatened in person visit to discuss the situation further later and "we" agreed to half the amount "I owed" just to clear it from my credit rating.

So yeah, bad experience.

So why am I talking to Sales Reps at SHAPES?

1) 24 hours availability
2) Right down the street from my house
3) I need a change of scenery from my current gym

Don't get me wrong, the Office Gym is well stocked and big on privacy which I love. But at the same time I amstarting to feel claustrophobic at times when it's 3AM and I am sweating balls in there.

I know, it sounds weird. But I think it's time.

Anyways, the Sales reps are designed to make a person "Sign now, ask no questions and get to it." And frankly I ain't interested much in a gym where I can't read the actual membership rates online.

That said, it is a lovely facility. So I may just swallow my pride and go for it.

Stay tuned.

That said, having a different selection of equipment and machinery to play with is always a fun thing for me.

Hammer Strength Pulldown 12 (1 plate); 10 (2 plt); 6 + 6 + 5 (3 plt); 8 (2.5 plt); 10 (2 plt) - 45 second rest
Dumbbell Row 5 (120 lb); 6 (110); 8 (100); 9 (90) - 30 second rest
Bentover Barbell Row 6 + 6 (235 lb); 9 + 8 (185); 12 (135) - 45 second rest
Wide Grip Pulldown 4 x 6 ("200") - 45 second rest
Lat Pressdown 4 x 12 ("60") - 20 second rest
Back Hyperextension 3 x 12 (body) - 20 second rest
Dumbbell Obliques 15 + 12 + 12 (45 lb) NO REST
X-Trainer 20 mins (340 cals)

Was really huffing and drenched on that X-Trainer today. Different design and a lot smoother of a run. Was really able to kick it up a nothc. Felt fantastic.

So yeah, Jury's out on the whole Gym Thing. Gonna try a few other places this week I figure. Will have to make a decision sooner than later I figure.

Until then, I'll just power up the cardio and hit it hard.

AK

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Feeling Proud of Myself Despite My Stuffed Nose

Gym Day off today. I've earned it. Hit it hard for 4 in a row. Gonna relax some, play with the pups, my nephew and hopefully check in with the family later.

However gotta give props to my new buddy Jon from Muscles By Meyers for taking the time to help me get my BF% Testing done. I will be getting a copy of the full results emailed to me in the next day or so. But the gist of it says - and I was darned pleased to hear this - that on average I am currently rocking a 17.5% Bodyfat.

May not sound like a victory to some, but for me? This is encouraging beyond words. Make me feel very pumped that I actually have a shot at 10% by March 31st!

So yeah, feeling it good today. Thanks again, Jon.

I did still work out yesterday:

Overhead Dumbbell Press  10 (50); 10 (55); 10 (60); 8 + 6 (65) - 45 second rest
Dumbbell Upright Row 8 + 8 + 8 + 8 (55 lbs) - 30 second rest
Side Lateral Raise  8 + 5 (40); 10 + 10 +8 (35) - 30 second rest
Hanging Dip 5 x 5 (body) - 30 second rest
Rotator Cable Extension 3 x 10 ("30")
Rotator Cable Curl 3 x 10 ("60")
V-Bar Extension 12 ("160"); 10 + 10 + 8 ("170")
Rope Extension Dropset
X-Trainer 20 mins (314 cals)

So yeah, a good sweat. Followed by good news. And then good times doing some ring training with the young boys. Either that ring was more solid than I am used to or I am out of practice. Damn.

More tomorrow.

AK

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Best Thing About A Shitty Mood? Great Motivation Power

True story.

Woke up on the stereotypical "wrong side of the bed" today. Completely grumpy. Nothing could make me feel better. Not my cutely fighting pups. Not the Jets game on the radio (though their 2 to nothing loss at home sure didn't help). Not my already prepared meals for the day. Not the freezing cold temperatures outside making my SUV a popsicle to drive once I got into it. Not knowing that I was named Indy Pro Wrestling's Hunk of the Day.

Nothing.
 
But now, 30 minutes after my workout?

Okay fine, I'm still grumpy. But at least I ain't likely to rip somebody's face off verbally or otherwise.

Call it a win.

With that said, being pissed off is terrific motivation to push harder than usual at the gym. While my numbers are all in and around the same levels, the intensity behind each rep felt more emphatic, and done with real emotion.

Just like I tell the boys in wrestling workouts - "When you can feel it, it means so much more - not just to the audience but to you!"

Flat Bench 2 x 10 (135); 8 + 6 (225); 8 + 7 + 6 (205) -45 second rest
Incline Dumbbell Press 6 (80); 8 + 6 (70); 9 (65) -45 second rest
Barbell Curl 7 + 7 + 6 + 6 (135) -45 second rest
Incline Dumbbell Fly 40 (12); 45 (12); 10 + 9 (50) -45 second rest
Dumbbell Curl 7 + 7 + 6 + 6 (50) -30 second rest
Standing Cable Fly 12 + 10 + 9 + 7 ("70") -30 second rest
Inside Dumbbell Curl 6 (40); 8 (35); 10 (30); 12 (25) -No Rest
Rising Cable Fly 12 + 10 + 10 + 8 ("40") -20 second rest

Loved the vascularity pump in my forearms. Was hard not to notice it on both arms. A nice change, and good to know that either the muscles are growing or the fat cells are depleting. I'll take it.

My wrist pain on the barbell curls was still in existance, but managed to hold my grip steady and avoid unnecessary motions this week. That seemed to help a lot. Also changing from a pre-exhaust on the chest (starting with Flys, then the bench) was overdue. Feeling nice and taut today.

I owe myself a proper cardio day, which I may just do tomorrow / Saturday. I have ring training at 10 AM, plus I am finally meeting Jon from Muscles By Meyers to get my bf% tested right before that. Maybe I'll just save the cardio blast for then - and try to lessent he bad news somewhat.

We'll see.

Thanks as always for reading. Pleased to note that my blog has now passed the 1000 hits marker, which is kinda remarkable given I have been doing this less than a month. Good to see.

AK

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Outlaw Video of the Day!!

I Have Great Legs But I Hate Training Them

I know, it's a recurring theme. Still rings true however.

Leg Day is now and forever will be my "just get it done already" day. I don't like it, it doesn't like me. However it helps keep my knee strong and let's face it no one like skinny legs.

"No One" = "Outlaw".

Seated Leg Press 12 (6 plates); 12 (8 plates); 10 x 10 (10 plates) - 45 second rest
Lying Leg Curl 8 + 8 + 6 + 6 (1.5 plates) - 30 second rest
Romanian Deadlift 4 x 10 (135lbs) - 30 second rest
Quad Extension 4 x 10 (1 plate) NO REST
X-Trainer 15 mins (237 cals)

And that's that.

I know, real exciting right?

Went to high volume reps on the Leg press today to (as mentioned yesterday) save the strain on my lower back. I am just giving it a rest this week as I have plans to return to squats and deadlifts next (possibly even alternating them from week to week .... hmmmm).

Saturday Morning at 10 AM I will be hosting an in-ring workout. If you haven't already responded to my email (or you didn't know) message me directly for details.

Other than that - gonna make it a cardio day tomorrow I think. Staying strong on the nutrition plan and prepping to defend the PCW Heavyweight Title on January 26th. Good times.

AK

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Best of Adam Knight Vol 1 !!!

Writing About Workouts Gets Redundant, Thankfully I Know How To Spell "Redundant"

It's true. I didn't need a spell checker or wikipedia or anything.

For realz, yo.

(I am so old.)

So yeah, yesterday was fun. Grooving away on the Elliptical X-Trainer for an hour doing Interval Cardio. And by "fun" I mean "dreadfully boring." Don't get me wrong, the awesomeness of TSN's Sportcentre's endless recapping of the Tebowmania upset win over the Pittsburgh Steelers was indeed fun, but frankly I didn't need to watch the same damn highlights for - once again - an hour.

Thankfully it looks like returning to a wrestling training facility is about to begin for me (and others) here in the Great White Winnipeg. Nothing beats in-ring training for cardio. Simply nothing. Fingers crossed, this should be a real positive.

With that said, I actually did do some weight lifting today, so I should probably talk about it for a moment or two - that is kinda the the other focus here.

Elevated Feet Pullups - 10 + 10 + 9 + 7 (Body Weight) - 45 second rest
Half Deadlift 10 (135); 10 (225); 3 (315); 5 (275); 8 (225); 10 (185) - 45 second rest
Dumbbell Row 10 + 8 + 8 + 8 (80) - 45 second rest
Bentover Barbell Row 6 (225); 8 (205); 2 x 10 (185) - 45 second rest
T-Bar Row 8 (3 plates); 3 x 10 (2.5 plates) - 45 second rest
Wide Grip Pulldowns 8 + 8 + 6 + 6 ("200") - 30 second rest
X-Trainer 15 mins (235 cals)

So yeah, I am feeling pretty damned good about now. The dropsets are a nice addition to my training once again. Allowing me to really push / pull hard on the heavier sets and get a really signicant pump once I get into a higher rep range. Very productive.

Also switched over to the Half Deadlifts this week (utilizing a Weight Bench) in an effort to concentrate on my form as I have noticed a bit of lower back pain recently. Deadlifts are King however - gotta be done.

Premier Championship Wrestling returns to Winnipeg on Jan 26th, be sure to head on down to the Marquee Event Centre in order to catch me defening the PCW Heavyweight Championship.

No other news to add at this point. As always thanks to everyone for checking me out here. Had a great conversation with an Aussie friend of mine recently; you never know what the future has in store for the "Outlaw" so I'd better get my fat ass in shape already.

AK

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Days Off Good For Re-Fueling the Mind

First honest to Goodness full day off I have taken in forever.

Slept in, played with the pups. Video games. Made some good food, enjoyed some Chinese Takeout (good stuff primarily, nothing totally throwing the diet under the bus of course). And then an early bedtime. Nowhere to run off to, no family things to get done, just a day to chill.

Awesome.

So needless to say when I woke up at 330AM today I was raring and chomping at the bit to shake off that lazy crap and hit it hard.

Love that feeling. I need MORE of that feeling. Success is bred from feeling that feeling. You feel me?

Shoulders, Triceps and Cardio:

Overhead Smith Machine Press 1 x 15 (1 plate); 1 x 6 + 5 (2 plate); 1 x 7 (1.75 plate); 1 x 8 (1.5 plate) - 60 Second Rest
Dumbbell Shrugs 1 x 20 + 15 + 13 + 13 (80 lbs) - 30 Second Rest
Dumbbell Upright Row 1 x 6 (65 lbs); 6 (60 lbs); 7 (55 lbs); 9 (50 lbs) - 30 Second Rest
Standing Lateral Raise 8 (40 lbs); 8 (35 lbs); 9 (30 lbs); 10 (25 lbs) - 30 Second Rest
Hanging Dips 4 x 8 (body) - 30 Second Rest
V-Bar Cable Extension 12 ("150"); 3 x 10 ("160") - 30 Second Rest
Rope Extension 8 ("110"); 8 ("90"); 9 ("70"); 13("50") -15 Second Rest HUGE Burnout
Rotator Cuff Extension 3 x 10 ("30") NO REST
Rotator Cuff Curl 2 x 20 ("30")
X-Trainer 45 mins (721 cals)

So yeah. Feeling pretty terrific this morning. About to go and log my info into my FitDay account for the morning - a terrific tool for logging intake and output. Check it out.

Looking forward to getting more in-ring training done in the very near future as well. As awesome as a X-Trainer and gym membership is, nothing beats being in a ring and getting thrown around for staying in peak Wrestling Condition. You don't see football players playing hockey for conditioning, so wrestlers need a ring. Stay tuned to hear more if you wanna get some info on training.

Also, very impressed with the number of hits my original highlight reel has gotten since I uploaded it late on Saturday. It's got a lot of old footage of a guy who now looks like my younger brother (but I swear is really me). Check it out  and share it up if you please.

May have another update tonight - back on graveyard routines. So we'll see what happens. I'll be around.

And thanks as always for reading.

AK

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Sleep All Messed Up, But at Least I'm Feeling Pumped

Good morning, I think.

6:30 AM as I type this. Have actually been awake for 4 hours already, tossing and turning. This is what happens when you try to work, be a wrestler and have a life kids. Pay attention tot eh dangers.

Ah well.

Had a good meeting yesterday after my workout. Looks likely that I'll be taking advantage of a decent facility in town for Ring training purposes. Been a long time since anything like that has been set up in town, and I am looking forward to getting on that.

Anyways, I also worked out.

Incline Dumbbell Fly 4 x 12 (40lbs)
Flat Bench 1 x 6; 1 x 4 (225 lbs); 1 x 8; 1 x6 (205 lbs) - 60 Second Rest
Incline Dumbbell Press 1 x 6 (80 lbs); 1 x 8 (70 lbs); 1 x 8 (65 lbs); 1 x 9 (60 lbs) - 30 Second Rest
Barbell Curls 1 x 5 (135 lbs); 1 x 9; 1 x 7 (115 lbs); 1 x 10 (95 lbs) - 30 Second Rest
Decline Cable Fly 1 x 10 + 7 + 7 + 6 ("70")
Dumbbell Curls 1 x 6 (50 lbs); 1 x 7 (45 lbs); 1 x 8 (40 lbs); 1 x 9 (35 lbs) - 30 Second Rest
Rising Cable Fly 4 x 10 ("40")
Cable Hammer Curls 1 x 9 + 7 + 6 + 5 ("100")
X-Trainer 15 mins (237 cals)

Totally blasted and gassed when this was done. And in a fair bit of pain. Dealing with a recurring ache in my wrist (no jokes jerk-faces) that makes the flat press / barbell curl very painful at the top end weights. Definitely going to make getting my barbell press back up to 275 lbs very difficult.

Maybe wrist tape? Hmmmm

Gonna be a cardio day today. It's Sunday (it IS Sunday, right?) and looking forward to more of a relaxing day then what I have had lately.

Best to you and yours, I now have to go and update my FitDay account.

AK

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Leg Day Sucks Worse Than the Winnipeg Jets Road Record

Hey, I love my Jets but after back to back road humblings gotta call it like I see it.

I mean, it's fun as heck watching the Jets play at home, but it's miserable as hell watching the Atlanta Thrashers return once they hit the road.

Sad.

So yeah, Leg Day. Sucks the bag.

X-Trainer Warmup 10 Mins (151 cals)
Squats 1 x 10 (135 lbs); 1 x 10 (225 lbs); 2 x 5; 1 x 4 (275 lbs); 1 x 10 (225 lbs) - 60 Second rest
Romanian Dumbbell Deadlifts 4 x 7 (80 lbs) - 45 Second rest
Lying Leg Curl 1 x 8 + 6 + 5 + 5 (80 lbs) - 30 Second rest
Quad Extensions 4 x 10 (45 lbs) - No rest
X-Trainer 10 Mins (267 cals)

Also, gotta give a shout out to my friend Melissa. Melissa is a young lady who has caught the gym bug and is training her buns off in preparation for her very first run at a bodybuilding competition. She is already enrolled for the MABBA in March, and depending on how that goes she is hoping to travel to Montreal for the Quebec Nationals as well. Keep up the hard work girl, you're doing great!

That's all i got today, I gotta go back to ribbing Jay Richardson and Troy Westwood on Twitter now before I head to sleep.

AK

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Back in the Saddle, Trying to Sweat Off My Saddlebags

So yeah, I couldn't help myself. After a relaxing sleep, some quality video gamage and food prep I managed to haul my lard-like butt into the gym and decided that the best way to enjoy the Canada vs Russia semi-final game in the World Juniors was by training some Heavy Back Dropsets.

Before I get started however, I actually want to give props to our Canadian Boys. Sure, you had a lot of challenges in that second period, but when they chips were down and it was do or die you pulled it together and made a real game of it in the third. 6-5 is nothing to be ashamed of. No go out there tomorrow night and bring home that bronze medal!

#ILoveHockey

#IHateDeadlifts

X-Trainer 5 Mins Warmup

Chins 4 x 4 (Body Weight - Not doing this again next week)

Deadlifts 2 x 3 (315 lbs); 2 x 6 (225 lbs) - 60 Seconds Rest

Dumbbell Row 4 x 10 (80 lbs) - 60 Seconds Rest

Wide Grip Bentover Barbell Row 1 x 10; 1 x 7 (205 lbs); 1 x 9 (185 lbs); 1 x 15 (135 lbs) - 30 Seconds Rest

Wide Grip Pulldown 1 x 6 ("200"); 6 ("180"); 8 ("150"); 10 ("120") - 30 Seconds Rest

X-Trainer 15 mins Intervals (255 cals)

Haven't gone hard on dropsets like that in a while. Felt really good to pop up the 3 Plates on the deadlifts. Been at least a year since I've tried going that heavy. Next week I will warm up with the Elevated Chins to get a fuller stretch in my lats, hopefully that'll give me an even bigger pump when I go for the deaders again.

And only 4 exercises tonight (I can't count those chins, that was a disgrace). I wanted a bit of a change, and was soaked with sweat midway through the Dumbbell Rows which told me to hit my major exercises and move on. I mean, T-Bar rows and Close Grip pulldowns are good as well, but when you're lats are tapped, they're tapped.

So yeah, good times tonight. I feel real strong which is always a good feeling. So now I am gonna sip on some green tea and stay up all knight working on some business. Have a great night everyone.

AK

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One Last Kick At the Holiday Food Trough, and More Training!

I love my mom, I really do. But I am SO glad that the Holiday Season is officially over now so i can stop feeling obliged to stuff my face full of all teh food she provides when I go over there for dinner.

"But I made these ginger snap cookies and cream pie because they're your favorite: (sad Mom Face)

Stuff*Stuff*Stuff "Ohhhhhhhh sooooooo goooooood....."

Sigh ....

So yeah. it felt good to wake up this morning, chow down on my vitamins, plow into a pot of coffee and my 6 Whole Egg with 1/2 cup asparagus and 1/2 cup mixed vegetables omelet.

Ahhhhh - nutrition.

Something is screwy with the Fit Day food in / calories out grid, but I am sure I'll get it figured out right away. Still irritating as all get out. Weird.

Got my training done tonight, though I feel lazy for not getting it done first thing. Early Day training always feels better for me, totally anchors my day and inspires me to stay on track with diet and focus. But my dogs were just too cute and refused to let me off the couch, especially when I had so much Star Wars : The Force Unleashed II to play.

Ah well.


Smith Machine Overhead Press 2 x 10 (1 plate); 2 x 6 (2 plates) 1 x 8 (1.75 plates); 1 x 9 (1.5 Plates)
Smith Machine Shrug 4 x 8 (3 plates)
Side Lateral Raise 1 x 5 (50 lbs); 1 x 7 (40 lbs); 1 x 9 (35 lbs); 1 x 10 (30 lbs); 1 x 10 (25 lbs)
Hanging Dips 5 x 5 (body weight)
Overhead EZ Bar Extension 4 x 8 (95 lbs)
Wide Grip Upright Row 3 x (6 - 8) (135lbs); 1 x 8 (115 lbs); 1 x 12 (95 lbs)
Rotator Cuff Extension 1 x 7 + 5 + 3 ("40") No Rest
Rotator Cuff Curl 3 x 10 ("40") No Rest
Reverse Grip Tricep Extension 4 x 10 ("120")
X-Trainer 15 mins Intervals (237 cals)

So yeah, not feeling too badly today. Slow and Steady blah blah blah.

Cardio day tomorrow (unless I decide to say Fuck It and just jump right to Back Day - Stay Tuned).

Nothign very impressive to say right now. Time for some almonds and dried fruits. My tummy is rumbling.

AK

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Happy New Years Nutrition, and Damn My Chest is Huge

Best of 2012 for all of you folks. Let's hope the Mayans didn't have a hot clue about the future and that we continue on towards our own less prophecized oblivion in another 70 to 80 million years when the sun finally goes nova.

And on that cheery thought, it's time to talk nutrition!

Basically - given the girth of my belly - I am going to attempt a moderate Ketosis Plan with the goal of turning in a more gradual and ideally permanent fat loss product. Again, my overall goal is to be 260 pounds with approximately 10% bodyfat. Weighing in this morning at 290 pounds (holiday season, unsurprised at lack of weight loss) this gives me the target of 10 pounds a month to hit my goal by March 30th.

While this might seem like a drastic amount of weight in some respects, in my mind it's not that crazy. It's only a 10% reduction in my overall mass (someone closer to 200 pounds would be in a more drastic state tryign to shed this amount of fat).

Now when I say "moderate" ketosis plan it is because I have tried many times over the course of my training / wrestling life to do "zero carbs" with varying degrees of success. While depleting my carbohydrate intake to zero is certainly effective in the short term I find that prolonged use of this diet wreaks havoc on my energy levels. It's one thing to do this if your training plan consists of light exercise and the occassional ballgame, it's a whole 'nother animal when you are hitting the weights hard 4 to 5 times a week.

So between the energy loss, the end of day headaches and just the overall bitchiness - I gotta do something more logical.

Ideally, this is what an average consumption day will look like for me (allowing for variances, carb load days and even depletion days to shock the system)

* Whey Powder Shake with glutamine, multivitamins, Omega-3 tabs, glucosamine tabs, frozen berries and 1/2 cup oatmeal w/Splenda
* Eggs / Chicken / Fish with 2 cups veggies
* Pre-Workout Shake
* Post Workout Shake
* Beef/ Chicken / Fish with 2 cups veggies
* Optional extra shake / omelet / etc

In addition to this will be the occassional handful of nuts, fruits (dried and fresh) for snacking purposes as needed along with a minimum of 3 litres of water per day.

Ideally I want to be having a caloric intake that is 80% of my caloric output. In order to assist in my intake / output tracking I will be using the online resource Fit Day to help me keep track of me.

Yeah. So that's the plan. Here's what I did yesterday;

PRECOR X-Trainer 5 minutes Warmup
Incline Dumbbell Fly 4 x 12 (40 lbs)
Flat Bench Press 1 x 12 (135lbs); 2 x 6 (225 lbs); 2 x 8 (205 lbs); 1 x 10 (185 lbs) 60 second rest
Incline Dumbbell Press 1 x 6 (80 lbs); 1 x 7 (70 lbs); 1 x 8 (65 lbs); 1 x 10 (60 lbs) 30 second rest
Barbell Curl 4 x 5 (135 lbs) 60 second rest
Dumbbell Curl 4 x 6 (50 lbs) 60 second rest
Rising Cable Fly 3 x 12 ("50")
Super Set:
EZ Bar Curl 3 x (8 -10) (95 lbs) + Decline Cable Fly 3 x 12 ("50") NO REST

So yeah, I felt pretty damned jacked after all of that.

And pooped.

As always, thanks to the dozens (and dozens!) of you reading this blog. Hope you find it insightful in some way - or even just a good way to pass a few minutes and go "What is with this fatty? Who does he think he is??"

Either way, it's appreciated. Feedback welcome, positive and negative.

AK

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