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hSingh - Training Journal

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Re: hSingh - Training Journal

Post by hSingh on Sat May 15, 2010 9:10 pm

Saturday May 15, 2009
@ 12:20pm for 51 mins

Circuit consisted of the following:
set of stairs x10
+
squat + press with 25lb dumb bells x15
+
bw push ups x20
+
Sit ups on stability ball x15
+
push press with 25 lb dumb bells x15


The entire scheme was repeated for 6 sets. After the 3rd set, as my shoulders were getting quite fatigued and left knee was acting up a little, I dropped number of reps on squat+press from 15 to 10.

Stats:
Duration: 51mins
Calories burnt: 725
Avg HR: 169
Max HR: 184

I would like to push the average HR to about 175, i.e. take less breaks. I have no doubt that if that if I can manage to do that then surely I will burn 800+ calories in 50mins. Also point to note that as the workout is quite intense I will be burning extra calories through out rest of the day as well.

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Re: hSingh - Training Journal

Post by Canuck Singh on Sun May 16, 2010 2:59 am

wow thats a high HR

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Re: hSingh - Training Journal

Post by hSingh on Sun May 16, 2010 4:19 am

lol well it took me a about 6 weeks to be able to exercise at a high HR, had build it up slowly.

Today I noticed that for the first couple of sets I don't need breaks. After that however, if my HR goes beyond 180 I can't sustain that and need to take a short breather which is usually under 20 seconds. Basically when taking a break I keep a close eye on my HR monitor and soon as it reports HR between 170-175 I go at it again. Today I had to take a 1+ minute break as I got a call :$

I just wish that my disc injury would heal completely so that I can incorporate some weighted squats and dead lifts and also finally start to learn clean and jerk. I really do like power lifting exercises now, they are quite fast paced and thus need to be done at a lighter weight while getting the benefit of heavy weights. All in all a win win situation.

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Re: hSingh - Training Journal

Post by hSingh on Sat May 22, 2010 10:04 pm

The usual circuit today @ 12:30pm

stairs x10
+
sumo dead lift high pull with 25 lb dumb bell x15
+
bw push ups x20
+
crunches on stability ball x15
+
push press with 25 lb in each hand x15


Did the above set 4 times, at beginning of 5th set my knee started acting up so I had to modify the workout as follows for the next 2 sets. Workout was also cut 10 mins short consequently.
bw push ups x20
+
bw TRX rows x12
+
Single arm dumbbell press with 25 lb x10 each side

Duration: 40mins
Max HR: 186
Avg HR: 172
Calories burnt: 620


Review:
Knee has been troubling me since last week a little, I think it was squat and press that caused the damage. I had not done much the past week and hoped that it had healed but I guess not. I have done some stretching of calves and hamstrings which appears to have helped. But I can clearly feel strain going down the stairs still. Need to do some rehab for it, although I'm not sure what exactly can be done.

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Re: hSingh - Training Journal

Post by Canuck Singh on Sat May 22, 2010 11:23 pm

Knee has been troubling me since last week a little, I think it was squat and press that caused the damage. I had not done much the past week and hoped that it had healed but I guess not. I have done some stretching of calves and hamstrings which appears to have helped. But I can clearly feel strain going down the stairs still. Need to do some rehab for it, although I'm not sure what exactly can be done.

mannn i thought I had problems this past week

What happened exactly, and where is the pain?
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Re: hSingh - Training Journal

Post by hSingh on Wed May 26, 2010 10:28 pm

This knee injury dates back to 2 years when I had hurt it while doing bhangra at a friend's wedding. I did goto physio at the time and I was told that likely the Patella had slipped out of its position as I went down and came back to it's normal position as I stood back up while dancing. We did the following during rehab:
- stretching the hamstring; they were very stiff at the time
- rolling on the outer quad muscle on the foam roller; it was very painful initially
- can't remember the machine name, but it puts a slight current through the muscles

I have not had any issues since then, until about 10 days ago. I suspect it happened while I was doing the squat + press move while holding 25lb dumbbell in each hand. Basically, the move involves holding the dumbbells by your shoulders, doing a squat, then coming up and doing a press as I come up. The rep tempo is on the high side which is sustainable with the light weight being used. Likely while doing down on a rep, my knee was not in line with my lower leg thereby putting extra strain on it. I didn't think much of it really as it was very minor 10 days ago. But during the workout this past Saturday pain increased where it was quite uncomfortable going up and down the stairs. I was doing my stairs running at the moment when it hit. Both going up and down were painful; I modified the workout and did some stretching before leaving the gym. By the time I got home (~20mins) there was no pain going up the stairs (knee did feel a bit strained though) but there was noticeable discomfort going down the stairs. This leads me to believe inflammation had occurred as well.

Since Saturday, pain has gone entirely. However, I still do feel tension in the lower part of the knee; I would say it feels a bit stiff. Going up and down the stairs is completely normal at the moment.

Since I visited physio 2 years ago, I have made stretching a common part of my fitness routine. So stiff muscles should not be a problem anymore. If possible I would like some guidance on what to do to avoid such injuries in the future and to rehab the knee as well.

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Re: hSingh - Training Journal

Post by Canuck Singh on Fri May 28, 2010 5:16 pm

hmm will have a thorough read and post something later
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Re: hSingh - Training Journal

Post by hSingh on Sat May 29, 2010 5:11 am

I forgot to mention that my IT band has also been troubling me lately, not sure if this would change the diagnosis or not. I have been using the tennis ball regularly on it and will likely get a massage for it soon as well.

Planning on hitting the gym tomorrow, let's see how the knee holds up. I will surely modify the workout

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Re: hSingh - Training Journal

Post by hSingh on Sun May 30, 2010 5:34 pm

May 29, 2010
@ 4pm for 40mins

Circuit consisted of the following:

bw stairs x10
+
lunges with 25lb dumbbell in each hand x20
+
bw pushups x20
+
crunches on stability ball x15
+
single arm shoulder press 25lb x10 each side

Total number of sets: 5
Calories burnt: 625
Average HR: 176
Max HR: 190

Review: I was feeling low energy yesterday, combined that concern for my knee, I decided to take it easy. Took extra and longer breaks and had a easier circuit in general. Even so the HR got bumped higher than I would ever want it to go, perhaps I'm fighting an infection...Knee held up okay as I paid a lot of attention to form, especially during lunges and stairs.

I just remembered that my inner thighs are very painful to roll on. Perhaps that is the main reason knee was aggravated again. Over the next week or two I will spend a few minutes every evening rolling inner and outer thighs as well.

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Re: hSingh - Training Journal

Post by hSingh on Sun Jun 06, 2010 4:28 am

June 05, 2010
@ 2pm for 45mins

Circuit consisted of the following:

bw stairs x10
+
bw pushups x20
+
lunges with 25lb dumbbell in each hand x20
+
crunches on stability ball x15
+
standing single arm shoulder press 30lb x10 each side

Total number of sets: 5
Calories burnt: 675
Average HR: 175
Max HR: 189

Review: The usual workout; I did switch order of exercises a little and added 5lbs to the standing single arm shoulder press. Was looking to do 6 sets this time, but diaphragm started hurting during stairs on set#5 so I finished that set and called it a day.

Knee held okay during the workout, which is a good sign. Although I still do feel what I can only describe as tightness toward it's bottom half. I have found a couple of spots on both inner things which when pressed produce pain. I will keep working on them. If things do not improve with in a week, I will consult with my chiropractor and perhaps also go see my physiotherapist.

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Re: hSingh - Training Journal

Post by hSingh on Wed Jun 16, 2010 9:05 pm

No workout for me in about 10 days now as I was not able to hit the gym this past weekend due to Nagar Kirtan in Calgary. To top it off, 4 hours of walking and standing has taken its toll on my hip stabilizers; they got pretty banged up.

Also want to note that knee is hurting mostly because left calf muscle is also in bad shape. I have a deep tissue massage scheduled for tomorrow to fix things up. Looking forward to burning some calories come weekend Very Happy

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Re: hSingh - Training Journal

Post by Canuck Singh on Wed Jun 16, 2010 10:52 pm

Hello!

I am sorry for not updating, haev an exam coming up on July 10th and have to hit the books hard,
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Re: hSingh - Training Journal

Post by hSingh on Sun Jun 20, 2010 6:21 pm

June 19, 2010
@ 6pm for 45mins

Circuit consisted of the following:

bw stairs x10
+
bw pushups x20
+
lunges with 25lb dumbbell in each hand x20
+
crunches on stability ball x15
+
standing single arm shoulder press 30lb x10 each side

Total number of sets: 5
Calories burnt: 660
Average HR: 175
Max HR: 191

Review: was planning on doing 6 sets, but diaphragm started hurting beginning of 5th set and HR shot up to 191 during lunges. So I called it a day. Finished off with stretching and core work.


haev an exam coming up on July 10th and have to hit the books hard,
Must be a tough exam then, good luck.

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Re: hSingh - Training Journal

Post by hSingh on Mon Jun 28, 2010 4:20 pm

June 26, 2010
@ 5pm

The usual circuit workout. I have decided that a HR of 191 is too high and probably dangerous. So moving forward, I'll try to have a max HR of 185. If it gets that high I will take a breather and let it drop to 170 before getting back into it. This is reflective in the last workout, as seen below.

Duration: 45mins
Avg HR: 171
Max HR: 186
Calories: 650

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Re: hSingh - Training Journal

Post by hSingh on Thu Jul 01, 2010 2:45 pm

Good news to report, as my L4-L5 disc problem appears to have been healed for a few weeks, I did some squats yesterday! Very Happy It been about 8 months (I think) since I have done squats....It was very light however, only 65lbs but I wanted to see how back would hold up. I plan to add 10-20 lbs/week moving forward

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Re: hSingh - Training Journal

Post by hSingh on Sat Jul 24, 2010 8:57 pm

Saturday July 24, 2010
@ 12:20pm for 30 mins

Circuit consisted of the following:
set of 17 stairs x10
+
bw push ups x20
+
Sumo squat + high pull with 25lb dumbbell x15
+
Sit ups on stability ball x15
+
Standing single arm should press with 30 lb dumb bell x10 (each side)


Stats:
Total sets: 4
Duration: 30mins
Calories burnt: 460
Avg HR: 176
Max HR: 193

I hadn't done this style cardio in about 4 weeks, which is apparent in the max hr I worked up to. I knew this would happen so I took it easy and did it only for 30 mins.

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Re: hSingh - Training Journal

Post by Canuck Singh on Mon Jul 26, 2010 3:01 pm

hSingh wrote:Good news to report, as my L4-L5 disc problem appears to have been healed for a few weeks, I did some squats yesterday! Very Happy It been about 8 months (I think) since I have done squats....It was very light however, only 65lbs but I wanted to see how back would hold up. I plan to add 10-20 lbs/week moving forward

That's awesome,

Time to get this website Back Up UP UP
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Re: hSingh - Training Journal

Post by hSingh on Fri Jul 30, 2010 4:13 pm

I just weighed myself yesterday and I have lost 10lbs! My gut is still just as big which means most of this weight loss is muscle. I would think that since I have not been able to squat in over 6 months, body has shed leg muscles. As the disc injury has healed I was going to start squatting again. But I squatted just 85lbs a few weeks ago and and left knee did not like it. Looks like left calf muscle is in bad shape which is why knee has not been feeling good for a while.

So moving forward, I will need to schedule a massage and get left calf muscle worked on, and then off I go squatting again...Hope for the best.

Satnaam


Usual circuit cardio workout, just replaced stairs with treadmill
Duration: 47mins
Calories: 650
Avg HR: 167
Max HR: 187

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Re: hSingh - Training Journal

Post by hSingh on Tue Aug 17, 2010 5:47 pm

I have gotten a bit lazy lately; don't feel like going to the gym. I'd rather play sports or workout at home instead. As a result, I haven't even attempted squats in a few weeks now...hopefully this will change soon. Having said that, I have been doing my crazy circuit workout on a weekly basis as before.

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Re: hSingh - Training Journal

Post by Canuck Singh on Wed Aug 18, 2010 3:16 am

hSingh wrote:I have gotten a bit lazy lately; don't feel like going to the gym. I'd rather play sports or workout at home instead. As a result, I haven't even attempted squats in a few weeks now...hopefully this will change soon. Having said that, I have been doing my crazy circuit workout on a weekly basis as before.

How is your physical conditioning,and your goals at this point? Are you wher eyou want to be ?
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Re: hSingh - Training Journal

Post by hSingh on Wed Aug 18, 2010 3:51 am

How is your physical conditioning,and your goals at this point? Are you wher eyou want to be ?
Conditioning is not too bad, but of course there is room for improvement. My main goal at this point is to get the left knee fixed up; I'll be in Edmonton until Sunday and soon as I come back I will go visit my physiotherapist and have it looked at. Only after the knee heals can I start to do squats on a regular basis with a decent amount of weight. Squat is my favourite exercise by far and I miss doing it dearly.

Need to get back into doing weights again, I'm certain I have lost strength and have most definitely lost size...the whole plan depends on how and when the knee heals up. Will keep you posted.

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Re: hSingh - Training Journal

Post by hSingh on Sun Aug 29, 2010 6:07 pm

Saturday Aug 28, 2010
@ 4pm

bw stairs x10
+
bw push ups x20
+
bw squat jumps x 12
+
crunches on stability ball x15
+
kettle bell swings with 12lb dumb bell x12
+
standing single arm shoulder press with 30lb dumb bell x10 per arm

Did the above circuit a total of 4 times, probably could have gone for another set. But as I have not been able to keep consistent with this type of workout, I decided to stop at 4 sets.

Duration: 40mins
Max HR: 188
Avg HR: 174
Calories: 580

I need to switch up the stability ball crunches, body has gotten used to them. I thinking of trying out this one, will have to be careful however, given my back condition.

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Re: hSingh - Training Journal

Post by hSingh on Sat Sep 11, 2010 4:27 am

Okay, was in New York the past week, so no workouts for me. Although, we did walk a great deal. I would estimate ~20K in the first 2 days.

I had an Active Release Technique (ART) session with the chiropractor on Friday last week. He worked on the IT band and the inner thigh, but for some reason my TFL got terribly tight soon after. It troubled me through out the trip...but didn't stop me from doing what I had planned on. But until get a massage and fix the issues, I will not be able to do a proper workout.

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Re: hSingh - Training Journal

Post by hSingh on Sun Sep 19, 2010 8:54 pm

Saturday Aug 28, 2010
@ 1pm

bw stairs x10
+
bw TRX push ups x10 (hands on the cables)
+
kettle bell swings with 20lb dumb bell x15
+
crunches on stability ball x15
+
standing single arm shoulder press with 30lb dumb bell x10 per arm

Finally got a workout in after 3 weeks. did the above circuit a total of 4 times, and since I knew I wouldn't be able to do weights today, I decided to do a little bit of that after the circuit workout mentioned above. Upped weight for kettle bell swings from 12lbs to 20, hoping to do 25 next week.

Duration: 50mins
Max HR: 192
Avg HR: 175
Calories: 620

TRX push ups didn't turn out as well as I had hoped, cables grind with my arms as I go up and down. Will try with feet suspended next time. 3 week layout is clearly apparent, max hr is too high even though I took breaks.

Finished off with 2 sets of following:
bw TRX rows
+
bw close grip push ups x15
+
25lb dumbbell curls

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Re: hSingh - Training Journal

Post by hSingh on Sat Oct 02, 2010 6:08 pm

Went for a run this morning, HR was getting too high for my liking, not sure why.

Duration: 29 mins
Distance: 4.31km
Avg Speed: 6.36mins/km
Avg HR: 175
Max HR: 193
Calories burnt: 460

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Re: hSingh - Training Journal

Post by hSingh on Tue Feb 08, 2011 2:00 am

Where has everyone gone?

I have been basically sick the past 2 months, ended up with a bad case of shingles 2nd week of December. Felt good enough to start working out again a couple of weeks ago but got sick after the 2nd workout. Now that all that has passed, it's time to get back into it. I have gained 5lbs of fat and it's alllll on my stomach lol

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