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Canucks Journal - I Believe

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Canucks Journal - I Believe

Post by Canuck Singh on Sun Mar 07, 2010 10:08 pm

Q44 :: vii :: Series 1.Push B - Training @ 12:00pm - 60min <last weeks workout in brackets>
"I pray for the ability to destroy my doubts, to Believe in myself, I can be stronger, get better, more talented at all that I do"

Push B
BB Bench warmup: PREHAB, 45x10, 95x6, 135x4, 155x3, 185x3, 205x3
225x12 = PB, 245x3, 275x2 <new cycle>
DB SH press 30x5, 55x4
70x6x2 <->
Cable Tricep RP
110x7/5/4 19RP <->
Ab Leg Lift
bwx10x3 <->
Tricep Dips
bwx8x2 <->

PREhab: - Sh circles, dislocates, abductions, circumductions, ERs 45/90
POSThab: - Xtreme 45lb Pec stretch, 50lb tri stretch, sh dislocates


Review: WELCOME back! Here we go again. My new post for my new journal on the new site.
- My training partner is back, and as you can see I was pretty happy and excited, got 2 plates x 12 reps.
- I am going to be continually be updating the site in the weeks to come, to make it bigger and better than before

~ "It takes 100deg celcius for water to boil. Taking that extra 1 step from 99 can help you reach new energy levels. Changing your state into a new form of matter. Will you take that next step?"


Last edited by Canuck Singh on Mon Mar 15, 2010 10:25 pm; edited 1 time in total
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Mar 08, 2010 3:42 pm

Q44 :: vii :: Series 1.Legs B - Training @ 6:00am - 60min <last weeks workout in brackets>
"I visualize each set before I touch the bar, I give a heartfelt prayer, and I accomplish amazing feats... "

Legs B
Front Squat warmup: PREHAB, 45x10, 95x6, 135x4, 155x3, 185x3, 205x3
225x5, 245x3, 255x1 <new cycle>
RDL 45x5, 135x4
225x4, 245x3, 275x3, 295x3, 315x3 <->
SLS
bwx4 each leg <->
Calf raises
b/l bwx20, u/l bwx10x2 <->
Clean
DNC <->

PREhab: - LL Dynamics; calf, hamstring, add, ab ductors, knee cap massage
POSThab: - quad stretch, vmo stretch


Review: Getting back into the gym in the early mornings. STill adjusting
- Training partner not able to make it in today, and I wasn't feeling it, but I did what I could
- Tweaked my back a bit, so have to watch out for that. Start some R&R and keep it steady

~ "If you believe it, you can achieve it"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Mar 09, 2010 4:07 pm

Q44 :: vii :: Series 1.Pull B - Training @ 6:00am - 60min <last weeks workout in brackets>
"If you change your thoughts to realistic expectations, expect your subsconscious mind to change your reality"

Pull B
Back Extensions warmup: PREHAB, bwx8
Light bands - Redx6x2 <new cycle>
Pulldown RP 45x5, 135x4
198x10/7/3 20RP <->
Row Machine RP
fat grip 360x7/4/3 14RP <->
EZ triple tempo curl partner assists the first concentric curl
Big bar - 70x3x2, 90x7 normal reps <->
Reverse 90deg stop curl
Fatgrip - 65x7 <->

PREhab: - sh circles, bar dislocates, abductions, rotator work
POSThab: - bicep stretch, forearm stretch


Review: Today was a really good workout. Matched to beat my previous numbers
- Still adjusting to the morning slightly, so just need to take it easy and get stronger
- I will have videos up very soon

~ "Did you know that 70% of your thoughts, due to subconscious conditioning, are negative!"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Mar 11, 2010 6:47 pm

Q44 :: vii :: Series 1.Push C - Training @ 9:00am - 60min <last weeks workout in brackets>
"Power comes from God"

Push C
DB Press warmup: PREHAB, 35x8, 45x5, 65x4, 75x3, 90x2
100x9/4/3 16RP <new cycle>
Sh Press Machine 90x3, 140x3
180x8, 200x5/3 <->
Bar Decline Bottle Crusher
110x8/5/3 16RP <->
Ab Obliques warmup: 12.5x3
<--> 32.5x10, // 22.5x10 <->
Clap Push Up
bwx8x2 <->

PREhab: - sh circles, bar dislocates, abductions, rotator work
POSThab: - Xtreme chest stretch, sleep stretch, rope cuff stretch , forearm stretch


Review: No training partner today, so went in a little later
- Really strong amazing workout, did not expect to punish my previous numbers, so always think Big, get big
- Feeling good

~ "Did you know that from the age of 1-6 most of a baby's brain waves are in the low theta range, making their subconscious susceptible to all that we teach through our OWN behaviour!"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Fri Mar 12, 2010 7:00 pm

Q44 :: vii :: Series 1.Legs C - Training @ 6:00am - 60min <last weeks workout in brackets>
"I visualize, and achieve, Power emanates from me"

Legs C
Pin Squat - Activation Sets warmup: 10 minutes treadmill, PREHAB, barx8, 135x3, 225x3
315x3, 405x3 <new cycle>
Squat warmup: 135x5, 185x4
225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 365x3 <->
Good Morning
135x8x2 <->
DB Lunge
50x6x2 <->
bw Calves
b/l bwx10 u/l bwx10 <->

PREhab: - LL dynamics, board balance, knee cap rubs, split stance mvmnts
POSThab: - Quad stretch, VMO stretch, hams stretch


Review: I was pumped and ready to go this morning, so was my partner with his Size On drink
- I knew I had done 365 before with the Box Squat, all I did was potentiate my movements, and did a // parallel squat
- Easy duz it

~ "God takes care of everything"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sat Mar 13, 2010 7:11 pm

Q44 :: vii :: Series 1.Pull C - Training @ 9:00am - 60min <last weeks workout in brackets>
"Belief is the most powerful individual Force that we have in our lives."

Pull C
Rack Pulls warmup: recumb bike 10', PREHAB, barx8, 135x6, 185x5, 225x4
275x3, 315x3, 365x3, 405x3, 455xfail <new cycle>
Pull Ups
bwx8/6/4 18RP <->
Rack Pinned Row
135x3, 155x3, 175x3, 195x3, 135x10 <->
Incline DB Curl w FatGrip
40x7/5/3 15RP <->
Scott Curl on Bench
Big Bar + 50x3, 40x7/4 <->

PREhab: - sh circles, bar dislocates, abductions, rotator work
POSThab: - bicep stretch, forearm stretch


Review: Friend was out till 3am last night celebrating the engagement of his close friend
- What was left was a very good workout considering how sore we were from legs yesterday
- Opted for rack work and speed work rather than heavy duty work, take 2 days, see you next cycle

~ "If you think about it, you are the result of all your conditioned and learned thoughts"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Mar 15, 2010 10:25 pm

Played basketball for 1 hour today.

Don't know what it was, maybe the time change, but I was feeling drowsy and slow throughout, couldn't buy a basket.

Ah well

1hr, say I burned about 200cal

Training tommorow.
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Mar 16, 2010 6:34 pm

Q44 :: vii :: Series 2 - Set 1 of 3.Push A - Training @ 6:00am - 60min <last weeks workout in brackets>
"I beg of all things from the Lord, the Lord is the inner knower of my hearts desires"

Push A
FAT BB Bench with Bands warmup: stepmillx5', PREHAB, 45x10, 95x6, 135x4
135x3, 145x3, 155x3, 165x3, 175x3, 185x3 --> Pin Press 185x3, 205x3, 225x3 <new cycle>
FAT BB Push Press 45x5, 95x4
135x3, 155x3, 175x3, 185x3, 205x2 - overshoot <->
Machine Incline RP
210x10/5/4 19RP <->
BB JM Press from pins
105x4/4/4 12RP <->
Ab crunch
bwx15, bwx10 on swiss ball <->

PREhab: - Sh circles, rope dislocates, abductions, circumductions, ERs 45/90
POSThab: - Xtreme 45lb Pec stretch, 50lb tri stretch, sh dislocates, sleeper stretch, Xtreme sh stretch, tri dip isoMets


[color=#000040]Review: Training partner showed up and brought it, despite the time change recently
- I promise to bring videos into the equation very soon
- Happy with my health, my fitness, and performance in the gym today. Easy does it
~ "Imagination is more important than Knowledge - Albert Einstein"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Mar 17, 2010 6:05 pm

Q44 :: vii :: Series 2 S1of3.Legs A - Training @ 6:00am - 60min <last weeks workout in brackets>
"The amazing thing is Sharda in Vaheguru can help one overcome all problems, including subconscious negative conditioning"

Legs A
Full Sq with Orange Bands warmup: ellipticalx10', PREHAB, 45x10, 95x6
135x3, 155x3, 185x3, 205x2, 225x3, 245x3, 275x3 <new cycle>
Box Squat
315x3, 335x3, 365x2 then fail, 405 walkout 42 seconds <->
Bulgarian Split Squat
135x6,8 <->
Hamstring Machine RP
160x7/4/3 14RP <->
Calves Machine
b/l 180x10, u/l 90x5 <->
Glute Hip Thrust
115x5 <->

PREhab: - LL Dynamics; calf, hamstring, add, ab ductors, knee cap massage
POSThab: - quad stretch, vmo stretch


Review: I think because of my previous back injury I really lack strength in my calves and hamstrings
- Training partner was in and we had a nice interesting workout
- Looking forward to tommorow

~ "Nanak Chinta Mat Karo, Chinta Tis Hee Hai"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Mar 18, 2010 4:04 pm

Q44 :: vii :: Series 1 - Set 1of3.Pull A - Training @ 7:00am - 60min <last weeks workout in brackets>
"Your thoughts are your window into your destiny... For what you think, feel, and believe ultimately manifests as your living reality"

Pull A
Deadlift warmup: elliptical 5', PREHAB, barx8, 135x6, 185x5, 225x4
275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 455x2 = PB <new cycle>
Rack Chin RP
bwx12/8/5 + isomet hold 10s 25RP <->
DB Row RP
100x15/8/6 29RP = PB <->
Wrist Curl
- <->

PREhab: - sh circles, bar dislocates, abductions, rotator work
POSThab: - bicep stretch, forearm stretch


Review: Just Ripped it Up today. I believe, I believe...
- As can be seen, set 2 new PBs in the gym today, partner was amazed and inspired
- Basically, one of the best workouts ever. Full of energy and tempo. Ready for bigger things

~ "Whether you think you can, or whether you think you can't, you are right"


Last edited by Canuck Singh on Sat Mar 20, 2010 3:57 pm; edited 1 time in total
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Re: Canucks Journal - I Believe

Post by hSingh on Fri Mar 19, 2010 3:54 am

Wow, I'm guessing that was a raw Deadlift PR?

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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sat Mar 20, 2010 4:06 pm

hSingh wrote:Wow, I'm guessing that was a raw Deadlift PR?

It was the first time I had done it in a while, so I did use straps and a belt,
I actually had more in me, but I dropped the weight because I was not wanting to
push it too much too early. Let my body get used to it.

Q44 :: vii :: Series 2 Set 2of3.Push B - Training @ 7:00am - 60min <last weeks workout in brackets>
"Sleep, yah I need sleep, but I also believe in the Rocky mindset. Get up, feed, and start training... Eye of the Tiger"

Push B
BB Bench warmup: elliptical 7', PREHAB, 45x10, 95x6, 135x4
155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 315xfail <225x12 = PB, 245x3, 275x2>
DB SH press 35x5, 50x4, 60x2
80x3, 75x5 <70x6x2>
Cable Tricep RP warmup
110x10/8/7 25RP = PB <110x7/5/4 19RP>
Ab Leg Lift
bwx15x2 <bwx10x3>
Clap Push up
bwx7 <tricep dip bwx8x2>

PREhab: - Sh circles, dislocates, abductions, circumductions, ERs 45/90
POSThab: - Xtreme 45lb Pec stretch, 50lb tri stretch, sh dislocates


Review: So for the new site (SIH) I have completed 1 cycle of workouts, yai.
- As can be seen I tried for the 3 wheels, but wasn't able to manage it today, perhaps because I only had 5 hours of sleep, or was super sore still from the deadlift session, but I think that is the correct weight for me to attempt
- My training partner is constantly chasing me, so I put the challenge on myself, so I annihilated my previous numbers big tyme

~ "All I have seen teaches me to trust the Creator for all I have not seen. - Ralph Waldo Emerson"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sun Mar 21, 2010 4:08 pm

Q44 :: vii :: Series 1 Set 2of3.Legs B - Training @ 7:00am - 60min <last weeks workout in brackets>
"My back is healing to 100%, I believe in a strong healthy back that supports me, I feel supported and Powerful..."

Legs B
Front Squat warmup: ellipticalx9', PREHAB, 45x10, 95x6, 135x4, 155x3, 185x3, 205x3
225x5, 245x3, 275x2, 155x8 <225x5, 245x3, 255x1>
RDL 45x5, 135x4
225x3, 275x3, 315x0 - felt I wanted to spare my back <225x3, 245x3, 275x3, 295x3, 315x3>
SLS
bwx5 each leg <bwx4 each leg>
Calf raises
25x8 1leg calf jumps, bwx8 u/l, bwx100z = 10 reps with X.0.3.1 tempo <b/l bwx20, u/l bwx10x2>
Glute Bridge
bwx10^ (^ means isometric hold for 10s on last rep) <->
1 arm DB OH Swing
50x3, 60x3, 70x3 <40x3, 50x3, 60x3>

PREhab: - LL Dynamics; calf, hamstring, add, ab ductors, knee cap massage, minisq
POSThab: - quad stretch, vmo stretch


Review: No training partner on this training day interestingly, but no matter dont need a spot
- I was able to beat most if not all my numbers once again, showing that my strength is going up up up
- My back still seams slightly tweaky, so I am focusing closely on that, making sure I keep it safe

~ “Although the future of religion is bleak but yet one hope is there in the form of Sri Guru Granth Sahib Ji which teaches us all God’s message of love and gives direction to life." - Arnold Toynbee --> Each morning upon wakening, when one comes awake to the reality of this world, repeat within thyself 'Dhan Dhan Siri Guru Granth Sahib Ji', in this way align oneself with the Divine Carrier that will carry your Soul across to the Beloved Gates of God's Embrace...
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Mar 22, 2010 10:12 pm

Q44 :: vii :: Series 2 Set 1of3.Pull B - Training @ 12:00pm - 60min <last weeks workout in brackets>
"Each time I touch that metal, I visualize myself as super-human, capable of feats of great strength"

Pull B
Back Extensions warmup: PREHAB, bwx8
Light bands - Redx6,8 <Light bands - Redx6x2>
Pulldown RP 45x5, 135x4, 178x3
209x9/6/4 19RP <198x10/7/3 20RP>
Row Machine RP
360x12/6/4 22RP <fat grip 360x7/4/3 14RP>
EZ triple tempo curl warmup bigbarx8
Big bar - 50x3, 60x3, 70x3, 80x3, 90x3, 100x3, 110x3, 120x1,fail, 80x8 <Big bar - 70x3x2, 90x7 normal reps>
Reverse 90deg stop curl
- <Fatgrip - 65x7>

PREhab: - sh circles, bar dislocates, abductions, rotator work
POSThab: - bicep stretch, forearm stretch


Review: Another very strong workout, I left out the fatsos to see how my strength was
- I will be including Fatsos from now on on most back exercises, working on form, as I am just too strong without them, for the machines I mean, I have to improve my form
- I know I promised videos, but I just dont have the site traffic to warrant them yet, so I will wait for more members, say 10

~ "Love, Cooperation, Community, Trust, and Faith... These shall lead you to happiness"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Mar 24, 2010 2:12 am

Here is a little bit about what my diet looks like:

As many may wonder how this holds up with Vivek, here are some details about what level I uphold strictness unto.
All supplements are:
- either synthetic, vegan, or lacto-vegetarian (In the cases where there are capsules, the capsules are non-gelatin based cellulose capsules, or have been capped with veggie caps myself)
- safe, and non medicinal compounds intended for human use for health (as supported by research)
- are derivatives of food or herbal compounds

In no particular order:
Vitamins:
- vitamin C, vitamin e, multivitamin, Vitamin B complex
Fats:
- flax seed oil + powder, extra virgin olive oil
Herbs:
- cinnamon powder, Cissus Quadrangularis, Grape seed extract, Gingko Biloba, Rhodiola Rosea, Knotweed extract (Resveratrol)
Amino's
- tyrosine + green tea (obviously caffeine) + theobromine (from chocolate) = (energy stack)
- BCAA, Leucine,
Ergogenics:
- Creatine, Beta Alanine, Taurine
Carbs:
- honey, Dextrose, recently WMS
Antioxidants, Immunity:
- N-acetyl Cysteine, Na+-R-ALA, Glutamine
Joints:
- Glucosamine & Chondroitin, MSM, Cissus
Protein:
- Whey protein, Casein protein

I literally copied and pasted this from 1.5 years ago, and not much has changed since then, just minor variations based on my affordability of protein.
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Mar 24, 2010 2:12 am

Some of you may ask what is the point?
- Firstly, I rarely if ever fall ill
- Secondly, all these things are designed to enhance health and the immune system, and even enhance longevity
- Thirdly, although it does not appear apparent now, it will prevent me from taking toxic medications in the future
- Fourthly, because of the refinement and genetic manipulation of foods, our foods are less nutritive than they were even 100 years ago. For people who train hard or work hard, the body needs the correct nutrients like a breathe of fresh air.
- Fifthly, if you want to take me to task on anything, I also state clearly that Naam Abiyas is the ultimate provider of longevity, sustenance, and health. Taan, Maan, and Dhan must meet and so must the body, mind, and spirit develop if all things come together uniformly.
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Mar 24, 2010 3:08 pm

Q44 :: vii :: Cycle 2.Series 3of3 - Workout Push C - Training @ 6:00am - 60min <last weeks workout in brackets>
"To be successful, requires a change in attitudes and beliefs. Without these, if you remain in the same old stagnant ways, how do you expect to progress"

Push C
DB Press warmup: treadmillx7', PREHAB, 35x8, 45x5, 60x4
FATz 75x10, 80x8, 90x9 <100x9/4/3 16RP>
Sh Press Machine 90x3, 140x3
FATz 200x9/5/4 18RP <180x8, 200x5/3>
Bar Decline Bottle Crusher
FATz 110x5/4/3 12RP <110x8/5/3 16RP>
Ab Obliques warmup: 12.5x3
32.5x12 <<--> 32.5x10, // 22.5x10>
Dipz
bwx1,3 1,3 8 fast <clap push up bwx8x2>

PREhab: - sh circles, bar dislocates, abductions, rotator work, scap press,
POSThab: - Xtreme chest stretch, sleep stretch, rope cuff stretch , forearm stretch, pec stretch


Review: Especially because I have maxed out the dumbells in the gym, and the bar, I decided to go FAT grip all the way. For some reason the 90s felt lighter than the weights before them, so next time will continue with the gains.
- Last time I said think Big, get Big, well it is working for me, I am Strong!!!
- This was my training partners first workout of DBs in a while, so he was just going through the feel sets

~ "I desire that Sikh Inspired Health be a success, that my personal rehabilitation business be a success, I believe that I can achieve this, I believe people deserve to know this knowledge"
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Re: Canucks Journal - I Believe

Post by hSingh on Thu Mar 25, 2010 2:52 pm

Just read your diet, I'm wondering all that stuff must cost quite a bit? I usually get sick once every season, clearly my immune system needs work. What foods (rather than supplements) will help with this?

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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Mar 25, 2010 3:08 pm

hSingh wrote:Just read your diet, I'm wondering all that stuff must cost quite a bit? I usually get sick once every season, clearly my immune system needs work. What foods (rather than supplements) will help with this?

It could cost quite a bit, but I think about it as an investment. Investing in my long term health.
Check out livingto100.com, and see how you score. If you consider it, people spend 10's of thousands in later years to overcome poor health. I spend 0$ per year on medication, I don't believe i need it. I spend 0$ a year on any other health service. Some of my supplements replace meals, so I save there. The average family spends anywhere from 200-500 bucks per week on groceries, they waste $1000 a year due to throwing away overdue groceries. If you tighten up, and consider a budget for yourself, then you add whatever supplements you can. Also, when you buy in bulk for the year, you save a lot of money. If you know how to shop around, you can save up to 50% by smart shopping. There are tonnes of tools I use to get my supplements cheap.

I don't believe my body is built to get sick. I don't even believe in the word. I believe I have a strong immune system, and I support my body with good exercise habits, diet, nutrition, and positive signals to my body (Gurbani). There is no reason I should ever experience illness.

I also feel the number one reason I feel great during and after every workout is my constant attention to pre- and post- workout supplementation. Like yourself hsingh, a friend of mine collapsed at the gym. He decided not to take any nutrition whatsoever, went to the counter, and fell down, he was ok of course. But I never EVER experience low energy in the gym with the way I pay attention to how I feel and supplement my workouts.

Anyways, on today's record breaking numbers:

*Note, I have renamed the titles of my workouts. This is how my workouts are set up
Workouts 1,2,3 over A,B,C... This is considered 1 cycle, while each workout series (1,2,3) is considered the series. Each workout (ABC) is the actual workout on that day.

Q44 :: vii :: Cycle 2. Series 3of3 - Legs C - Training @ 6:00am - 60min <last weeks workout in brackets>
"I have been dreaming about the quest for 4 plates for almost 2 years. It is time to make my dream come true"

Legs C
Squat warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4, 225x4
245x3, 275x3, 405 pin pressx3, 315x3, 335x3, 365x3, 385x2 w/ belt = PB <225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 365x3>
Good Morning
135x8x2 <135x8x2>
1 leg Machine Press
90x8, 140x3, 160x3 <DB lunge - 50x6x2>
BB Calves
135x10, 185x15, 225x10 <bw calves - b/l bwx10 u/l bwx10>

PREhab: - LL dynamics, board balance, knee cap rubs, split stance mvmnts
POSThab: - Quad stretch, VMO stretch, hams stretch


Review: What can I say, I am very pleased with my effort in the gym lately. New PBs
- 4 plates is so close I can feel it. I am going to slowly work up to it
- My training partner and I have a little silent competition going on with his brother and cousin. They are always speaking about their numbers, so we are going to go in with our big numbers into the gym one evening, and just press it away. Here comes 3 plate bench, 4 plate squat, and 5 plate deadlift, SOoon

~ "I am connected to an unlimited Source of Abundance"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sat Mar 27, 2010 6:04 pm

Was unable to make the last workout due to some issues for this cycle, will start the 3rd cycle on monday Have a great weekend!
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sat Mar 27, 2010 11:32 pm

Cardio Hardio
- Completed a circuit training session today
Active Dynamic Warmup
3' Jog
5 reps Burpees
10' Skipping = 2 min in between every 2 of the following exercises:
10 reps Glute bridge
15 reps Calf hanging raises
3x3 Chair Hops - 3 sets
Single leg RDL 2x10
Band Tricep Extension x10
Band Punches
2x Mountain climbers --> Sprint --> Speed walk with Punches
Calf hops x25
Calf jumps x15
Jumping Jacks x50
Pullups 5x2
- Total time ~30min
- Total cal burn ~ 300kcal
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sun Mar 28, 2010 9:22 pm

Cardio Hardio
- Completed a really good lower intensity longer duration cardio session today. I was a little bit sore after yesterdays aggressive cardio session.

1. 30 min Step Mill
~ 110 floors
~ 60steps/minute
~ 350kcal burned

2. Upright bIke
- T = 8:22
- D = 2.03mi
- Power = 122 avg
- HR = 157 avg
- Speed = 14.6mph
- Cal = 73kcal

Total burn = 423kcal

Followed by Light Stretching

- I expect this to be a regular part of my programming from here on.
- I will be doing cardio bootcamp at home on 1 of 3 training days to begin with
- And on off days do lower intensity cardio in the gym
- Slowly progress to doing 5k runs, and the Grouse Grind
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sun Mar 28, 2010 9:33 pm

I Believe Training Series :: i :: Journey to dreams 2010
Goals for coming Cycle = 3:
- Make all 9 training sessions of this cycle :: last = 8/9
- Beat the log book each and every set :: New PBs in last cycle
- Plan and incorporate Cardio bootcamp & Cardio training :: last = 2 sessions total
- Maintain strict protein intake, clean up diet :: Weight is currently 209lbs!
- Make time for R&R, review goals, Believe in self, and Visualize Success!


Summary of Cycles:
:C1: (9/9) - Began training with partner, after last week acclimation week
:C2: (8/9) - Set new PBs in squat, deadlift, bench, DB press, curl, sh press

I believe Goals: ST
A1 - DE with Orange Bands
A2 - DE Full Squat with Orange Bands
A3 - Rack Pulls into Shrugs
B1 - Bench 275 for 5 reps
B2 - Front Squat 5/3/1
B3 - Deadlift 4 plates for 5 reps
C1 - DB 100s on Bench with Fatsos
C2 - Squat 3 1/2 plates for 5 reps
C3 - Rack Dead 5 plates

I Believe: LT ::
i. Squat 405lbs - by May 13th (1 yr anniversary at YMCA):: <->
ii.Bench 315x1 - by May 13th :: <->
iii. Deadlift 5 plates - by May 13th :: <->
iv. Bodyweight pullups for 10+ reps :: <current = 8>
v. Grouse Grind in less than 60 minutes - September :: <74:28>
vi. 5k run in less than 28min - by Aug run :: <->
vii. DB Bi curl 60s for 10reps - by July :: <->
viii. Get waist down to 32 inches - by July 1st
ix. Body fat down to <15% - <obtain measurements>
x. DB Press 100's for 10 reps with Fatsos - by June[/color][/size]
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Mar 29, 2010 3:37 pm

Q44 :: vii :: Cycle 3 - S1of3.Push A - Training @ 6:00am - 60min <last weeks workout in brackets>
"I visualize strong joints, strong healed muscles, and a healthy body"

Push A
FAT BB Bench with Bands - 3xloop warmup: ellipticalx5', PREHAB, 45x10, 95x6, 135x4
135x3, 145x3, 155x3, 165x3, 175x3, 185x3 <135x3, 145x3, 155x3, 165x3, 175x3, 185x3 --> Pin Press 185x3, 205x3, 225x3>
FAT BB CGBP 45x5, 95x4
135x3, 185x3, 205x3, 225x3 <replace JM>
FAT BB Push Press 45x5, 95x4
135x3, 155x3, 175x3, 185x3, 205x2 - overshoot <135x3, 155x3, 175x3, 185x3, 205x2 - overshoot>
Machine Incline RP
230x12, 270x4/2 <210x10/5/4 19RP>
Ab crunch on ball
bwx12x2 <bwx15, bwx10 on swiss ball>

PREhab: - Sh circles, rope dislocates, abductions, circumductions, ERs 45/90
POSThab: - Xtreme 45lb Pec stretch, 50lb tri stretch, sh dislocates, sleeper stretch, Xtreme sh stretch, tri dip isoMets, swiss ball plank 2 arm & 1 arm holds, sh retracts


Review: Tried heavier bands today, but were too difficult, stuck to light bands with 3 loops
- I dunno what happened but did a major jump on incline press today, just found it to be too easy
- I am noticing a little joint discomfort, so I took extra long with posthab today, just need to take good joint nutrition, and rehab each and every day. Will be playing ball later today, so I will update then

~ "I Love and Appreciate my Life"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Mar 30, 2010 5:20 pm

Missed my workout today for personal reasons.

My training partner beat me to it though! Very Happy

Ah well, I will get back to it tommorow
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