Stomach Resolved, Shoulders Slammed, Cardio Exhausted

Feeling very weak as I type this, a firm indicator that I need to get me some eggs and coffee STAT before my blood sugar completely tanks and I am left facedown passed out on this desk.
Wow. Been a long time since I have hit the cardio that intently. Phew.

Woke up this morning and rejoiced as my stomach no longer wished to rebel on me! No more X-Wing fighters making strafing runs at my Death Star's exhaust port (insert horrible joke here) and feeling like I actually got a fair amount of proper sleep / rest. An odd feeling to be sure.

After a nice cup of joe (no relation) and the oatmeal / blueberry / raisin / protein isolate breakfast I felt nice and energized for today's Shoulder Smashing.

Smith Machine Overhead Press 12 (1 plate); 4 x 12 (1.25 plate)
Upright Dumbbell Row / Dumbbell Shrugs Superset  4 x 10 (55 lbs) / 4 x 12 (80 lbs)
Bent Over Dumbbell Fly 4 x 12 (40 lb)
Standing Side Lateral Raise 4 x 10 (30 lb)

So yeah, that felt good. A nice, volume heavy pump and swoll. Taking it easier on my rotator cuffs - which have been cranky for the last week or so. And frankly, at my age I don't have a lot of desire to be putting any more strain on my joints / back with heavy overhead military presses. Save that for the young boys who want to be Jim Hellwig.

With that done I forewent the abs (given that I got all lazy) and decided to freak out the only other dude in my gym this morning. Apparently, he'd never seen anyone attempt the "garbage bag technique" for cardio before.

NOTE: I am well aware that this is not something to be done for long periods of time. Also, I am aware that it can be a dangerous practice for the uneducated morons who think it is smart to do this for excessive days on end. While this practice is mostly good for shedding water weight and little else, I find that trying this once in a blue moon helps my body kickstart it's thermogenic process a bit and makes it more inclined to operate at a higher burn in the days following.

Bottom Line; consult a physician / expert before trying this yourself. Let ME be the nitwit, okay?

So yeah.

X-Trainer 60 mins Moderate Intervals (897 cals, Avg HR 113 bpm)

And with that said, I am spent. Food is calling my tummy's name. And given how little of it I have been able to keep down since Sunday morning, I am seriously looking forward to it.

AK

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PCW:X

One Month From Target

Current Time: 9:09AM, Feb 28, 2012Current Weight: 286 lbs
Distance From Target: 26 lbs
Days Remaining: 32

Thankfully it's a Leap Year otherwise I would be really screwed on this last month of my goal to get to 260 and 10% bodyfat.

Seriously, I have sucked ass at this. My training has been good, and the nutrition started out strong. but with 2 road trips in February, the temptation to eat like a moron has killed me.

Also, as I was training today I noticed a LOT of pain on my joints that hadn't been there prior to this beginning.

This tells me a few things:

1) I am too heavy
2) I am lifting too heavy
3) I took a pretty big beating with 10 matches in February

Now, I love to wrestle and plan to continue doing so at a high level and pace. But clearly I have shocked my body and it is responding with pain and grief.

So - It is time to train smarter.

Beginning this morning (despite a horribly upset stomach) I managed to hit the gym and focused on higher reps and greater intensity.

I am hoping to be able to get into a complete shred and take my ego (re: balls) out of the equation. it seems no matter how much research i do, or how much logic I put into my training. I always want to try and be "Bigger, badder, manlier!!!" When in truth what I really want to be is "Lighter, healthier and leaner."

And I've got 32 Days to get it right.

Fingers crossed.

Hello eggwhites and asparagus.  Let's get reacquianted.

This morning (before throwing up in the locker room):

Smith Machine Flat Bench 15 (1 plate); 4 x 12 (2 plt)
Incline Dumbbell Deep Press 4 x 10 (55 lbs)
Standing Cable Fly 4 x 12 ("60")

And then I made into the shower fast enough to avoid having to mop up the gym floor.

Too much info? Yeah, I had to live it today.

AK

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PCW:X

10 Matches in 4 Shows, Shoulder Day, Good Weekend Ahead

Well after an incredibly long week where sleep seemed impossible to catch up on I have somehow managed to finally secure 6 hours of consecutive shuteye. It's not perfect and I know for a fact that I will need much more in the days ahead. Thankfully with a weekend schedule that appears to be wide open and ready for family, friends and fun a little bit of insomnia is just what Dr Outlaw ordered.

With the Jets Game on at 2PM I should have everything for my soiree confirmed and completed (or at least percolating in my slow cookers by then) to be able to enjoy some quality home-team hockey excitement. #GoJetsGo as they say. We're in Playoff Position now and need to stay that way boys.

Part of the exhaustion comes from the number of matches I put my body through over the course of 7 days. Sure, a younger more virile and quicker-to-recover version of me would have relished the opportunity to perform 10 times in 4 shows. A wiser, more decrepid and less recovery-prone version of me (which would be the current version of me) had a tougher issue with it.

But I am not complaining in the slightest. I know for a fact that were my schedule to pick up to the point where I was working this consistently all the time, that within one month I would be firing on all cylinders and be able to "go" every night.

However, that isn't my current reality.

Regardless, a tremendous night of pro wrestling fun took place last evening at PCW's Thunderstruck. I successfully defended my Heavyweight Title in a series of matches, Guantlet Style and then helped my boys in "Europe United" secure the PCW Tag Team Titles in a 6 Man Tag - we were under exceptional rules, allowing for such chicanery to occur you see.

All Wrestling Roads lead to the Historic PCW:X - TENTH ANNIVERSARY SPECTACULAR. Odds are I will be plugging this event relentlessly in the coming weeks, including video updates and the like. Very few independant wrestling companies make it out of their first year, never mind 10!. An accomplishment to say the least.

And finally, in preparation for the event I managed to swoll my shoulders in an impressive fashion if I do say so myself.

Standing Barbell Press  25 (empty bar); 20 (65 lbs); 3 x 10 (95 lbs)
Wide Grip Upright Row / Dumbbell Shrugs Superset  4 x 8 (135 lbs) / 4 x 15 (80 lbs)
Rear Delt Dumbbell Fly 4 x 8 (55 lbs)
Front Plate Raise 2 x 10 (45 lb plate)
Standing Side Lateral Raise 4 x 8 (35 lbs); 15 (15 lbs)
Rotator Cuff Extension 3 x 10 ("30")
Rotator Cuff Curl 3 x 10 ("30")

Great pump, better sweat.

Hitting up the lats and back in about 2 hours. No Deadlifts for another week I think. Just started physiotherapy on my knee and untill that starts to kick in I ain't interested in pushing the joint any harder than I have to.

AK

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PCW:X - Tell Your Friends!

PCW Tomorrow Night, Good Workout, Need Groceries

First, a Blatant Plug:

*****
PRESS RELEASE:

With only ONE Show remaining before the Historic 10th Anniversary, it's Gonna be a great time At the MARQUEE Lounge and Event Centre in Winnipeg for PCWs THUNDERSTRUCK

$10 at the door
9PM Belltime.
5 Big Matches!!

PCW Heavyweight Championship
"The Outlaw" Adam Knight hosts an open challenge with the Title on the Line!

PLUS :
KENNY OMEGA
Antonio Scorpio Jr
"Playboy" Will Damon

www.PCWaction.com
https://www.facebook.com/events/114145722045233/

-30-

*****
End of Blatant Plug.

Always a good time at PCW. Some of the hardest hitting and most entertaining young athletes in tights you will find in Winnipeg. Looks like I am in for another long knight - which is always the way I like it.

Worst thing about coming back from a road trip and jumping right back into the regular routine? Finding the time and energy to hit the local Safeway / Superstore to reload the fridge with nutrition appropriate goodies.

I mean, I enjoy the Western Omelet at the Seine River Cafe as much as anyone, but dammit I need to reload and have food prepared for easier munching access!

So yeah, that the first thing in the morning goal. Right after dogs to groomers and a tanning session.

Sigh ....

Great workout though. Seemed to have no trouble putting that in the rotation. So good to be back in regular routine for the gym.

Low Incline Smith Machine Press 2 x 15 (1 plate); 4 x 10 (2 plt)
Reg Incline Wide Dumbbell Press 4 x 10 (55 lbs)
Dumbbell Curl 8 + 7 + 7 + 6 (50 lbs)
Standing Cable Fly 4 x 12 ("70")
Wide Grip Barbell Curl 4 x 10 (95 lbs)
Rising Cable Fly / Cable Curl Superset 4 x Fail ("30")
X-Trainer 20 Mins (301 cals)

Great sweat. Better Pump in the pecs. Feeling strong. Trying the different angles on the chest press was fun. My wrist / elbows have been quite achy the last couple of weeks so it was good to change it up slightly. Put less strain on the joints and pound out more volume for the muscles.

Love it.

Gonna slip into the lycra and leathers tomorrow night. Come on out and watch the Big Man kick the snot out of a few more scrawns. Zubaz optional.

AK

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Road Trip Fun. Nutrition Fail, March 31st Approaching Fast

First and foremost; props, salutations and thanks to everyone involved with the CNWA for the wonderful time I had this past weekend touring across Alberta. My first road trip of 2012 was a complete success and I can't wait to see how the final product turns out.

The crowds in Lacombe, Rocky Mountain House and Lethbridge were definitely ones I will never forget with very memorable experiences in each and every location. 7 matches in 3 nights. Man, I feel young again.

And then I got out of the truck last night from my 12 hour drive and my knee reminded me that I was NOT young again.

Growing old sucks.

News at 11.

On that note, after a highlight trip I need to confess to the lowlights of recent days.

I have had some horrible nutrition fails in the last week.

As much as I would like to take the easy route and suggest that this is a result of "Road Trip Nutrition" the fact remains that after starting very strong and being on a good roll (pun intended) in the last 10 days I have botched my diet plan completely for at least one meal a day.

As a result of this lack of dedication my weight remains firmly notched at 287. A mere 4 pounds down from when I did my weigh-in / Bodyfat-percentage testing.

This is unacceptable.

I started this blog with the intention of giving myself no excuses, and somehow I have managed to make some. Perhaps I need to do a daily picture / weigh in just to assist in accountability.

Suggestions from my peers and professionals who read this (for amusement' sake if nothing else) would be greatly appreciated.

So with that said, I kicked my own ass into oblivion tonight in the weight room.

Wide Grip Barbell Row 12 (135 lbs); 10 + 10 + 10 + 8 (225)
T-Bar Row 12 + 10 + 10 + 10 (3 plt)
Single Arm T-Bar 4 x 6 (2 plt)
Wide Grip Pulldown 10 + 10 + 8 + 6 ("200" - Rack)
Straight Bar Cable Pressdown 4 x 15 ("100")
Dumbbell Obliques 3 x 12 (55 lbs)
Back Hyperextensions 3 x 12
X-trainer 20 mins (307 cals)

Feeling nice and swoll, good and tired but energized. My favorite post workout feeling.

PCWs THUNDERSTRUCK is this Thursday night. The 10th anniversary show is 4 weeks after that.

No excuses. March 31st is my goal date for 260 and 10%.

No Excuses.

AK

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BlogFail, V-Day Sucks, Jets Hockey

Nothing sucks more than having to retype an entire blogpost right when you're all done. I mean seriously, this sucks monkey nuts. I was all done and then "poof".
Grrrrrrr.

Okay, maybe a few things suck worse than this (ie: poverty, war in foreign countries, animal abuse, the Tragically Hip) so I had better rethink that statement and put things in a proper perspective.

Happy Hallmark Day to all you suckers. Enjoy blowing a fortune on overpriced flower deliveries, candy and dinner reservations that no one really appreciates properly. I'm going to the Jets game tonight. It's my first live NHL game at home in over 15 years and quite frankly I am totally stoked about it.

#GoJetsGo

I feel like a bag of crap this morning. My 18 pound shizhu cross Apollo had more energy than I did, which is saying something as he is about the laziest dog I have ever seen.

But feeling obligated to actually get something done I managed a whole 20 minutes on the X-Trainer while watching SportsCentre before hitting the showers.

I know.

Pitiful.

Thankfully, I treated my back to a monster workout last night.

Wide Grip Bentover Barbell Row 12 (135 lbs); 10 + 10 + 8 + 8 (225)
T-Bar Row 4 x 10 (3 plt)
Dumbbell Row 10 + 10 + 9 + 8 (80 lbs)
Wide Grip Pulldown 10 + 10 + 8 + 6 ("200" - Rack)
Rope Cable Pressdown 4 x 10 ("100")

Huge pump. Felt awesome once done. Nothing like a good strong back pump to really jazz you up.

And nothing like waiting about an hour too long before refueling your body with dinner (Steak, Salad and whole grain Rigatoni) to overfeed out of hunger and cause a severe bloat right before bed.

Which is very likely the cause of my current state of "blah."

Who cares, Hockey Game Tonight! With luck, I'll catch an energy surge in time to blast the bejesus out of my "huge pectoral muscles."

AK
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Shoulders, Surprisingly Tired, Need Cardio

I woke up on the wrong side of wrong this morning. 5AM came and said "Wake up, FatAss." And I did. And frankly I shoulda Lariat-o'd 5AM in teh face, crawled back under the covers and grabbed a few more hours worth of zzzz's.

Ugh, low motivation / energy today.

Thanks goodness for pre-workout supplements. Quick energy blast = a great pump.

Though I am crashing hard now. tomorrow is going to have to be a cardio exclusive day to make up for the lack of short post workout sessions I had planned for this week. Irritating is an understatement.

Ah well.

Dumbbell Press 12 (40 lb); 10 (50 lb); 10 (55); 9 + 7 (60)
Wide Grip Upright Row 4 x 8 (135lb)
Rear Delt Fly 4 x 8 (50 lb)
Standing Side Lat Raise 6 (40lb); 4 x 8 (35)

That's it and that's all. By the time I had finished the last set of raises I legit started feeling woozy. So I pounded my shake to get some nutrients in to the system. Chicken breast, asparagus and 1 cup of steamed veggies coming right up. I don't think I waited all that long between meals before working out, but adding in the poor sleep on top of that may explain the descrepancy in my energy levels.

I'll be back in top form tomorrow I am sure. Cardio / Abs: I will make you my pretty little bitch.

AK
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Jets Comeback, SMASH Closing, Avoid Pancake House, And ... Oh Yeah A Workout!

Couple of non-workout related items to get off my chest like the barbells I shove to impress the ladies (..... Anyone? Matt Leibl? Filthy Josh's Wife? Anyone?) before I get into the usual talking about training points.

Story the First:

Big props to my home team Winnipeg Jets for refusing to quit last night in Washington DC against Oveichkin and the Capitals. Some media in this town are all over the hometown heroes for being "soft" in the opening period. And while I would agree that they did not put forth their best efforts at the start it was remarkable to watch everyone rally together and start the third period so strongly. Until the delayed (#Bullshit) call for slashing that led to the Capitals goal, the Jets stayed strong and played hard in the offensive zone.

Sure, the refs seemed to go out of their way to even the questionable calls - leading to the Jets having a 2 Man Advantage. Add in the freakish luck of Byfuglien hammering home a goal from centre ice and we have a whole new hockey game.

"Winning is Everything" as they say, and even an ugly win is a win. Good work boys. Now you gotta head into Pittsburgh to do it all over again. I'll be watching.

Sad News the Second:

It is with great sadness that I forward the info from my home away from home in Japan that SMASH Pro Wrestling is closing up shop after it's announced events. TAJIRI and the rest of the SMASH crew gave me a second chance to live my dream of competing in Japan after a disastrous knee-blowing-out-in-training-fail back in 2007.

SMASH put on 25 huge events and had begun touring around the usual hotspot in Japan for "puroresu" and had appeared to be succeeding. As it turns out - possibly after tsunami related cancellations - things were not as positive as they seemed.

To everyone of my fiends and extended wrestling family in Japan, I raise my whisky tonight to you in salute. Ariagato for everything. Kampai!

Point the Third: Avoid the Pancake House in the Forks Market from now on. Back in the day (re: 6 or 7 years ago) this was my favorite place to grab some breakfast. Good atmosphere. Close to downtown and excellent service.

After waiting 20 minutes to have someone take my order, my desire for Eggs / Pancakes was already blunted. Receiving an overcooked omelet, dry pancakes and the saddest selection of tomato slices in the history of tomato slices to replace hash browns ever .... #PostWorkoutBreakfastFail.

Shoulda just come home and made it myself. Not like I don't have all the right ingredients.

Noted. Shared. Moving on.

Great workout this morning. Back the EK-YMCA for another change of pace. Always good to see new / old faces and to enjoy the family atmosphere.

Incline Hammer Strength Press 15(1 plt); 12 (2); 10 (3); 6 + 5 + 4 (3.25); 7 (3)
Incline Dumbbell Fly 4 x 12 (55 lbs)
Hammer Curls / Dumbbell Curls Superset (60 / 30 lbs) 3 Sets
Hammer Strength Flat Press 10 (2 plt); 8 + 6 + 6 (2.75)
Cable Fly 4 x 12 ("70")
Dumbbell Oblique / Back Hyperextension / Barbell Curl Superset to failure

And yeah. Huge sweat by the time that was all said and done. Belly began screaming at me for some non-post-workout shake nourishment. And thus the Pancake House incident.

Ah well.

Thanks as always for reading folks. I should be back online tomorrow ish.

AK

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Day Late, Way Behind, Sore Old Man Today

Gonna make this brief. Writing updates on my laptop irritates me for some reason.

Had a great gym day yesterday despite being super low energy. Was just a day where lack of proper sleep for about a week finally caught up with me. Not even my pre-workout shake was able to perk me up.

That said, after gutting out a low motivation Arms workout, grabbing an Outlaw Sized Timmies (2 milk and 4 Splenda thank you very much) and 2 egg white breakfast sandwiches, I felt greatly refreshed by the time I got to the training centre to beat up some greenhorns.

2 hours later I was soaked to the bone. Great work by everyone involved (Jay, Beave', Diamond and Ryan). Spread the word, when I get back to town we'll set up another group session and go over what we worked on again and see how far we can step it up.

Tried out the Goodlife Fitness in the CanWest building today downtown for a change of pace. Great atmosphere, but I was a little disappointed in the weight training selection of equipment. But I am sure that all of the regular office gym goers in that building have zero complaints with it.

Ah well.

Workout Breakdowns in 3 ... 2...  NOW

Yesterday:
Hanging Tricep Dips 10 + 8 + 8 + 6
Dumbbell Curls 8 + 8 + 7 + 7 (50 lbs)
V-Bar Cable Extensions 4 x 12 ("150")
EZ Bar Curls 3 x 12 (95 lbs)

Today:
Wide Grip Barbell Row 15 (135); 10 (225); 6 + 5 + 5 + 5 (275)
Dumbbell Row 9 + 9 + 8 + 8 (100 lbs)
Wide Grip Pulldown 10 + 8 + 7 + 6 ("200")
Latissimus Cable Pressdown 4 x 15 ("100")
Hyperextension / Knee Raises 3 x  failure

So yeah, overall a good 2 days of training. Here's hoping I don't throw it all under the bus as I enjoy the Jets game tonight at home. AH well.

AK

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Cardio-A-Thon Foiled, Shoulders Smashed, Feeling Good

So I woke up this morning with the full and proper intention of heading out, finding a gym with an operating elliptical trainer and sweating my bag off for a good 90 minutes.

Then I rolled over, looked my two pups square in their wet little eyes and realized that they hadn't had a proper walk in at least two days.

Pups need their exercise too. especially my fat little munchkins.

So with no regrets I put their little sweaters on, piled them into the truck and took them for a nice long walk at the Kil-Cona Dog Park. Nothing better than watching my boys run in the snow for a good half hour or so. Though freezing my tail off is never my favorite thing.

Sacrifices. It's all good.

With that said, knowing I no longer had time to properly hit the cardio, I rescheduled that session for tomorrow morning (fingers crossed) and decided to hammer my delts into some semblance of a pump.

Smith Machine Barbell Press 15 + 15 (1 plate); 10 + 10 + 10 + 10 (1.5 plt)
Wide Grip Upright Row 10 + 8 + 8 + 7 (135 lbs)
Rear Delt Fly 10 + 8 + 8 + 8 (50 lbs)
Leaning Side Lateral Raise 10 + 10 + 7 (30 lbs - NO REST)
Standing 3/4 Lateral Raise 15 (20 lbs)
Rotator Cuff Cable Extension 3 x 10 ("30")

I got halfway through the upright rows when my shirt started to feel funny. Great pump today. Not sure what I did that was different diet wise to set it off. Maybe I was just glad to be hitting the shoulders strong after a week off (the light circuit done in the hotel gym didn't really count).

Who cares? Felt great.

So yeah, cardio tomorrow. Guns on Wednesday. And maybe a day ofrest at some point. No promises.

Thanks as always for reading.

AK

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Neck Sore, New Music Helps, Chest Blasted, Twitter Links A-Plenty

That's right, Josh. I "blasted" my chest. We both know how much you love that term (or at least the Mrs does).

Where's Matt Leibl with my "bazinga"?

Bastard.

And for what it's worth I hope everyone enjoys the Super Bowl tonight. However, I will be missing that game in favor of some sleep and family time. That said however, ain't no way I am missing my Winnipeg Jets triumph (hopefully) in Montreal in about an hour ish.

So let's get to the Nitty Gritty.

My neck is killing me. Achy. Sore. And trying to drift constantly to my right shoulder. I blame too many hours in a car / plane this week. The cramped sensation and motion seems to have caused a kink (giggity) in my muscles. stretching, heat and Alleve seem to be loosening it up some. At least enough that I was able to pound me some Pecs.

Flat Press 15 + 15 (135 lbs); 6 + 5 + 3 (225)  #pussiedout
Low Incline Smith Press 10 + 10 + 8 + 7 (2 plates) #muchbetter
Incline Deep Dumbbell Press 10 + 10 + 10 + 8 (60 lbs) #greatstretch
Cable Flys 10 + 10 + 10 + 8 ("70") #failurepatternforming
Rising Cable Flys 4 x 10 ("40") #nothingwittyhere

Looking forward to sweating my rear off tomorrow in a marathon cardio session. My elliptical trainer in the gym is currently in a state of disrepair, so I will endeavour to track down a replacement in another location for tomorrow. This session (90 minutes minimum) will be my week of beer / wings / nachos punishment. Back to a regular 20 - 30 minutes cardio post weights as of Tuesday.

Finally, I gotta plug the band HALESTORM . I realize that this crew ain't exactly new in the USA but they are brand new to me. Love this track, love the lead singer's voice, and love to hear new bands playing good old fashioned hard assed rock and roll!

AK

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Outlaw DVDs!!

Week Off, Did You Miss Me??

Really? No?
Damn ....

Oh well, I'm still gonna write this blog up anyways. So I guess you'll just have to read it and hate it.

Had a great week / 5 days away. Always a blast hanging out with my "brother" Mike. Only other guy I know who turns into a 13 year old every time we hang out. Couple of pathetic 35 year old dudes we are I tells ya.

Had a great time at my first live NHL Game in 15 years. Enjoyed watching my Winnipeg Jets pull out the shootout victory over the Philadelphia Flyers IN Philly. I even made it out of the damned building alive if you can believe that. Enjoyed more than a bit of food at the world famous "Chickie's and Pete's" after the game. But who could turn down $2 beers, Sheesesteaks and buffalo wings I ask you?

Apparently I should have, my poor belly is still reeling.

Either way, a great time was had by me. And that's all that's important. Hell, I even managed a workout of sorts in the hotel "gym." Wasn't the best, wasn't the worst. But was able to hit up a decent little circuit and break a sweat. Call it a victory.

That said, it was time to return to the world of kicking my ass today.

Wide Grip Bentover Row 12 (135lbs); 10 (205); 6 + 6 + 5 + 5 (255)
CloseGrip T-Bar Row 10 (230 lbs); 10 + 10 + 10 (255 lbs)
Single Arm T-Bar 7 + 7 + 7 + 7 (80 lbs)
Wide Grip Pulldown 8 + 8 + 8 + 8 ("200" - Racked)
V-Bar Pressdown / Hyperextension / Dumbbell Obliques / Ball Planks Circuit 3 x NO REST

In and out 40 minutes.

Yep. I am beat now.

No cardio today, knee is very tight after all the travel. Spent a good ten minutes loosening it up prior to lifting and still gave me crap 90 seconds into teh elliptical. One more day off for it and I'll feel better.

Prepping big time for my Alberta Tour starting on the 15th. Gonna be a lot of workout blogs between now and then, so I'll try to keep it entertaining.

Until tomorrow ...

AK
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