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Canucks Journal - I Believe

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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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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Mar 31, 2010 2:17 pm

Q44 :: vii :: Cycle 3 - Set 1of3.Pull A - Training @ 5:00am - 60min <last weeks workout in brackets>
"I channel Gods Love into my heart, so I may feel that Love for my Dear Ones"

Pull A
Deadlift warmup: elliptical 5', PREHAB, barx8, 135x6, 185x5, 225x4, 275x4
315x3, 335x3, 355x3, 385x3, 405x5, 425x3, 445x1 <275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 455x2 = PB>
Rack Chin RP
25x8, 35x6, 45x4 <bwx12/8/5 + isomet hold 10s 25RP>
DB Row RP FATGRIP
80x8/6/4 18RP <100x15/8/6 29RP = PB>
DB Curl
60x6, tried fat for 1 rep,/5/3 14RP <60s did not log for some reason>
Wrist Curl
Clean 115x3x3 <->

PREhab: - sh circles, hip rotations, hamstring dynamics, hip flexors, abductions, rotator work
POSThab: - bicep stretch, forearm stretch, bar dislocates, Hamstring stretch


Review: After only 2 hours of sleep, I got in there and did what I had to. Eye of the Tiger Truly
- Training partner was doing well, did Deadlifts off of the Steps as he is taller than I
- Hopefully will get cardio in later

~ "Dear Lord, I pray that you will support me in the coming months to help me achieve my dream"
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Re: Canucks Journal - I Believe

Post by Yodhveer Singh on Wed Mar 31, 2010 9:00 pm

2 hours of sleep? How do you cope bro?? Shocked

Btw, traiing at amritwela eh...some blessed workouts being done.

Waheguru

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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Apr 01, 2010 12:22 am

Yodhveer Singh wrote:2 hours of sleep? How do you cope bro?? Shocked

Btw, traiing at amritwela eh...some blessed workouts being done.

Waheguru

I dunno, Just got used to it. However...

They say Amritvela begins at 1 or 2 am,

I get up well before my workout and start my regular morning routine before I actually get into the gym

Cardio Hardio
- Completed a circuit training session today
Active Dynamic Warmup
13' Jog ~1.5km
6 reps Burpees
10' Skipping = 2 min in between every 2 of the following exercises:
10 reps Glute bridge
6.6 reps Calf hanging raises
3x3 Chair Hops - 3 sets
Single leg RDL 2x10
Band Tricep Extension x10
Band Punches x20
20x Leap Ups
2x Mountain climbers --> Sprint --> Speed walk with Punches
10x band oblique chops
30sec Plank
10x Speed Skaters
Jumping Jacks x50
Pullups 1x3
Obliquers
- Total time ~40min
- Total cal burn ~ 400kcal
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Re: Canucks Journal - I Believe

Post by hSingh on Thu Apr 01, 2010 2:37 pm

only 2 hrs of sleep at night?! Must be taking naps during the day as well I presume...

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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Apr 01, 2010 5:07 pm

hSingh wrote:only 2 hrs of sleep at night?! Must be taking naps during the day as well I presume...

The reason I didn't get to sleep was because of a long late afternoon nap that day! Never nap more than 15-20min

Lesson learned

Will be doing cardio later, will post later
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sat Apr 03, 2010 5:20 pm

I Believe :: i :: Cycle 3 Set2of3.Push B - Training @ 7:00am - 60min <last weeks workout in brackets>
"I Believe... I IMagine... I Dream... I Visualize... I Create..."

Push B
BB Bench warmup: elliptical 7', PREHAB, 45x10, 95x6, 135x4
155x3, 185x3, 205x3, 225x3, 250x3, 280x2, 315x1 = PB <155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 315xf>
DB SH press 35x5, 50x4, 60x2
80x5,2 <80x3, 75x5>
Cable Tricep RP warmup
110x5/4/3 12RP due to pain in R elbow[/b] <110x10/8/7 25RP = PB>
Ab Leg Lift
bwx15x2 <bwx15x2>
Launch Push up
bwx5,3,3,3 <clap - bwx7>

PREhab: - Sh circles, dislocates, abductions, circumductions, ERs 45/90, scap press
POSThab: - XStretch 45lb Pec, 50lb tri stretch, sh dislocates, XStretch Shs, sh rotations


Review: I realized that I forgot to change the series of this journal to "I Believe"
- Primarily keeping with the theme of the Olympic song and my refreshed perspective of training
- So there you have it, after just 2 cycles I have finally dumped out 3 plates on the BB Bench. The last time I did this 4-5 years ago, I actually only did it on decline bench which made it a bit easier

~ "All I have seen teaches me to trust the Creator for all I have not seen. - Ralph Waldo Emerson" - This quote is so great I have to leave it here one more time
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sun Apr 04, 2010 4:41 pm

IBelieve :: i :: Cycle 2 Set2of3.Pull B - Training @ 7:00am - 60min <last weeks workout in brackets>
"Being Strong, it is all about the mind..."

Pull B
Back Extensions warmup: PREHAB, bwx8
Light bands - 20lb+Redx8,8 Light bands - Redx6,8>
Pulldown RP 45x5, 135x4, 178x3
209x10 220x5/4 <209x9/6/4 19RP>
Row Machine RP
410x5/4/3 12RP <360x12/6/4 22RP>
EZ curl warmup bigbarx8 = 30lb
30x5, 50x3, 80x3, 100x3, 120x3, 125x3 <Big bar - 50x3, 60x3, 70x3, 80x3, 90x3, 100x3, 110x3, 120x1,fail, 80x8>
Reverse drag curl
70x8 <-, Fatgrip - 65x7>
DB Pinwheel & Reverse Scottcurl
60x6, 25x6 <->

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


Review: Training partner got in after little sleep, so I decided to show up as well
- Another decent workout, however, we need to work on our form a little bit with the back workouts
- Because my training partner is catching me on back, I have slacked on form, but I want to rectify this

~ "Remember your Source of Strength... In your mind, heart, and soul... Thoughts, Feelings, and Emotions bring these to be"

Check out these images from the Vancouver Auto Show:
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Apr 06, 2010 3:03 pm

IBelieve :: i :: Cycle 3.Series 1of3 - Workout Push C - Training @ 6:00am - 60min <last weeks workout in brackets>
"I Believe now is the time for change, now is the time to make things happen, now is the time that will never come again"

Push C
DB Press warmup: treadmillx7', PREHAB, 35x8, 45x5, 60x4, 70x3, 80x2, 90x2
FATz 100x8/5/3 16RP <FATz 75x10, 80x8, 90x9>
Sh Press Machine 90x3, 140x3
FATz 205x10/5/4 19RP <FATz 200x9/5/4 18RP>
Bar Bottle Crusher
FATz 110x4/5/4 13RP <FATz 110x5/4/3 12RP>
Ab Obliques warmup: 12.5x3
32.5x12 <32.5x12>
Dipz
bwx8,7 <bwx1,3 1,3 8 fast>

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


Review: Today I really pushed it to the limits with the current weights. I really had to push to get the extra rep, but at least I did it. My partner destroyed his last numbers, so I have some mellowing out to do before next time to make sure I come in big and strong.
- Training partner and I went to test Drive the Q7 which was pretty impressive, I preferred it over the GL350
- Lets bring on tommorow and see what we can shatter with the Squat

~ "I believe in my personal success, for I believe in the Support that God provides. I have no fears, anxieties, or false hopes. I merely believe in the Goodness that is God and its manifestation in my life and those around me..."
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Re: Canucks Journal - I Believe

Post by hSingh on Tue Apr 06, 2010 5:15 pm

Impressive, 90lb dumbbells for shoulder press.

What's "FATz"?

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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Apr 07, 2010 2:52 pm

IBelieve :: i :: Cycle 3.Series 3of3 - Legs C
Training @ 6:00am - 60min <last weeks workout in brackets>
"I am focussed, I am Intelligent, I believe that I can achieve whatever I set out to accomplish now. I merely need to accomplish the task at hand with Divine aide..."

Legs C
Squat warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
225x3, 250x3, 275x3, 295x3, 315x3, 335x3, 365x3, 385x1,fail <245x3, 275x3, 405 pin pressx3, 315x3, 335x3, 365x3, 385x2 w/ belt = PB>
Good Morning
155x6,7 <135x8x2>
1 leg Machine Press
90x8 <90x8, 140x3, 160x3>
Plate Calves
45x8x2 <BB - 135x10, 185x15, 225x10>
GHR
bwx8,5,4 <New!>

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


Review: I missed my first legs workout of this series, and I think that affected my performance today. Last time I did 385 for 2 with belt, this time I just missed the 2nd rep. But once again I didn't train legs heavy in well over 10 days.
- Next week I will reintroduce box squats, and really pump up the effort. Get my nutrition spot on as well.
- I managed to throw in one of the best hamstrings exercises around in the GluteHamRaise (GHR)> I will post pictures of how to do this one so that everyone can incorporate this into their regime. This is a new stable for me

~ "I am meek, nameless, and a mere ant without Your Grace... With Your Diving Glance of Grace, I am known as honorable..."
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Apr 08, 2010 3:21 pm

I have no idea where the previous workout of this is gone, for some reason between pages 1 and 2 I have the same legs workout up?

IBelieve :: i :: Cycle 3.Series 3of3 - Pull C
Training @ 6:00am - 60min <last weeks workout in brackets>
"Sometimes the mind gets full of doubt, but my Belief in myself is much more powerful. I visualize Fire building up in me with each thought, and Create it"

Pull C
Clean warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 365x3, 405x1 <?>
Pullups
bwx10/4/3 17RP <?>
BB Row
135x3, 150x3, 185x3, 205x3 <?>
Incline DB Curl
45x8/7/7 22RP <Fatsos 40x something>
Scott Curl
Bigbar (30lb) - 80x5/4/4 13RP <?>
Standing DB Max curl
70x5 <?>

PREhab: - Scap elev, arm circles, abductions, retractions, dislocates, cuff work
POSThab: - XBiStretch, XShstretch,


Review: Firstly, I dont know where my previous Numbers for this in the 1st cycle are gone. I know i missed this workout in the 2nd cycle. I will post a review after this one
- My training partner is really close to me on biceps numbers, so this is what happened. His little brother curled 70s for 1 rep yesterday. I knew I had done 70s in the past, so I took on the challenge to meet or beat that. So I did it. From this next cycle, I plan to introduce super heavy weights and super big numbers into the equation. I plan to demolish everyone else competing against me in the gym
- Apart from this excellent cycle of workouts, I plan to recover for 2 days, get some cardio action in, and then get ready for new phenomenal numbers in the next cycle
- To motivate myself, I am thinking about introducing videos into the next series as well :cheers

~ "Strong is just a word. But when you take that word, implant it into your mind, and visualize your future reality... You Create Strength, which is a state of Being..." :
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Fri Apr 09, 2010 9:02 pm

I Believe Training Series :: i :: Journey to dreams 2010
Goals for coming Cycle = 4:
- 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 208lbs!
- 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
:C3: (8/9) - PR Bench 3 plates, Curled 70s, FATDBpress 100s, GHR begun, Tricep pain gone


I believe Goals: ST
A1 - Work on Maximizing Speed of Bench, improve CGBP
A2 - DE Squat, and work into 4 plate box squat
A3 - Rack Pull 5 plates
B1 - Bench cycle to 295 for 3 reps
B2 - Front Squat 5/3/1
B3 - Improve Back pulling technique
C1 - DB 100s on Bench with Fatsos for 10
C2 - Get Squat to 4 plates
C3 - Dead lift 4.5 plates for 3

I Believe: LT ::
i. Squat 405lbs - by May 13th (1 yr anniversary at YMCA):: <->
ii.Bench 315x3 - by May 13th :: <Achieved 315x1 Cycle 3>
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 :: <70s 5reps C3>
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 Sun Apr 11, 2010 7:06 pm

Q44 :: vii :: Cycle 4 - S1of3.Push A - Training @ 8:00am - 60min <last weeks workout in brackets>
"I Believe in Strong, because I believe in keeping it Natural"

Push A
FAT BB Bench with Bands - 2xloop warmup: ellipticalx5', PREHAB, 45x10, 95x6, 135x4
135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3 <135x3, 145x3, 155x3, 165x3, 175x3, 185x3>
FAT BB CGBP 45x5, 95x4
225x8/6/4 18RP <135x3, 185x3, 205x3, 225x3>
BB Push Press 45x5, 95x4
135x3, 155x3, 175x3, 185x3, 205x3 <Fat 135x3, 155x3, 175x3, 185x3, 205x2 - overshoot>
Machine Incline RP
270x5/2/3 10RP <230x12, 270x4/2>
Ab crunch Hanging
bwx12x2 <bwx12x2 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: The band tension today was perfect. Worked on very good speed work throughout
- Training partner and I will have this 1 last lengthy cycle, before some changes occur
- I am loving the addition of CGBP, as my triceps love me for it.

~ "Vaheguru, I sing your praises in the early hours before dawn, Guide me as a Channel of Your Peace"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Apr 12, 2010 4:40 pm

IBelieve :: i :: Cycle 4 Set 1of3.Legs A - Training @ 6:00am - 60min <last weeks workout in brackets>
"Although things get difficult, I continue to leave my anxieties unto You, I believe in mine and my family's personal success, like when one prays for rain, and believes it is already here"

Legs A
Full Sq with Orange Bands warmup: ellipticalx10', PREHAB, 45x10, 95x6
O+R: 135x3, 155x3, 185x3, 205x3 O: 225x3, 245x3, 275x3, 295x3 <135x3, 155x3, 185x3, 205x2, 225x3, 245x3, 275x3>
Box Squat
315x3, 335x3, 365x2 then fail <315x3, 335x3, 365x2 then fail, 405 walkout 42 seconds>
Bulgarian Split Squat
135x6 <135x6,8>
Hamstring Machine RP
165x6/4/3 13RP <160x7/4/3 14RP>
Calves Leg Press
90x3, 180x3, 270x3, 360x3, 450x8x2 <b/l 180x10, u/l 90x5>
Glute Hip Thrust
135x8x2 <115x5>

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


Review: My back hurts! I think it is because of failing that set again
- I am so sad these days, I have no training partner in a week. But I will train hard nonetheless
- I continue to Believe I AM STRONG

~ "Nanak Chinta Mat Karo, Chinta Tis Hee Hai"

Cardio Hardio
- Just another session of cardio today

1. 35 min Step Mill
~ 120 floors
~ 60steps/minute
~ Level 7.1 avg
~ 420kcal burned
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Apr 13, 2010 3:44 pm

IBelieve :: i :: Cycle 4 - Set1of3.Pull A - Training @ 6:00am - 60min <last weeks workout in brackets>
"I Believe in the Power that comes, from a Belief in God Alone..."

Pull A
Rack Deadlift warmup: elliptical 5', PREHAB, barx8, 135x6, 185x5, 225x4
hook grip 275x3, 315x3, 365x3, straps 405x3, 455x3, 495x1 <deads 275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 455x2 = PB>
Rack Chin RP
45x10/6/4 20RP <25,35,45x8/6/4 18>
DB Row RP
FAT80x10/6/4 20RP <FAT80x8/6/4 18RP>
DB Curl
70x5/3/4 12RP <60x6/5/4 15RP>
Wrist Curl
115x6,7 <->

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


Review: Again just did stuff that has never been done before
- Another 2 PBs in the gym today
- Bring it on... final countdown

~ "Whether you think you can, or whether you think you can't, you are right"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Thu Apr 15, 2010 3:34 pm

I Believe :: i :: Cycle 4 Set2of3.Push B - Training @ 6:30am - 60min <last weeks workout in brackets>
"I Believe I can fly... I believe I can touch the sky... Oooh Yahhh"

Push B
BB Bench warmup: elliptical 7', PREHAB, 45x10, 95x6, 135x4
160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x1.1.1 3RP <160x3, 185x3, 205x3, 225x3, 250x3, 280x2, 315x1 = PB>
DB SH press 35x5, 50x4
FAT 60x8/6/4 18RP <80x5,2>
Cable Tricep RP warmup
130x7/5/4 16RP <110x5/4/3 12RP due to pain in R elbow[/b]>
Ab Crunch
bwx12 <leg lift bwx15x2>
Launch Push up
bwx3,3,3 <bwx5,3,3,3>

PREhab: - Sh circles, dislocates, abductions, circumductions, ERs 45/90, scap press
POSThab: - XStretch 45lb Pec, 50lb tri stretch, sh dislocates, XStretch Shs, sh rotations


Review: Mentally I was not ready for this workout, as I did not even plan to come in this morning, until My partner texted me sometime and let me know he was at the gym at 6... So I got there 630
- Last week I did 3 plates, and this week I felt a bit strained in the chest, and I just went for speed work and practicing on 295 for reps. I am slowly going to develop my rep scheme up to 3 plates for reps

~ "The means by which we live have outdistanced the ends for which we live. Our scientific power has outrun our spiritual power. We have guided missiles and misguided men.
Martin Luther King, Jr.
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sun Apr 18, 2010 6:55 pm

I did not miss last workout, just failed to record it because I injured my back slightly during it, so changed things up a bit.
Also, can not find the last workout of this one, but here it is from today

IBelieve :: i :: Cycle 4 Set2of3.Pull B - Training @ 7:00am - 60min <last weeks workout in brackets>
"I Believe that God Supports me both internally, and publicly in my day to day life"

Pull B
Back Extensions warmup: PREHAB, bwx8
Light bands - 30lb+Redx8,8 <Light bands - 20lb+Redx8,8>
Pulldown RP 45x5, 135x4, 178x3
220x5/4/3 12RP <209x10 220x5/4>
Row Machine RP
FAT360x8/5/3 16RP <410x5/4/3 12RP>
FAT Incline DB Curl
45x5/4/3 12RP <EZ 30x5, 50x3, 80x3, 100x3, 120x3, 125x3>
Preacher DB Curl
30x7/5/4 16RP <reverse drag 70x8>

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


Review: As mentioned, don't know why my labeling is a bit off. Hope to correct that
- My workout partner and I have a total of 9 workouts left before the Next Thursday. So we have to come in tommorow
- Hopefully my low back strain/sprain will be resolved soon. It was not too serious, just poor form

~ "I Trust in You, O Lord, For Support. Even if the whole world perceives me negatively, I ask that you keep me in Your Light"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Apr 19, 2010 4:15 pm

IBelieve :: i :: Cycle 4.Series 1of3 - Workout Push C - Training @ 6:00am - 60min <last weeks workout in brackets>
"I Believe that God is always providing paths in our lives that we must choose to take. The conditions of our lives may be set, but the choices we make."

Push C
DB Press warmup: treadmillx7', PREHAB, 35x8, 45x5, 60x4, 70x3, 80x2, 90x2
FATz 100x9/5/4 18RP <FATz 100x8/5/3 16RP>
Sh Press Machine 90x3, 140x3
FATz 205x10/6/4 20RP <FATz 205x10/5/4 19RP>
Bar Bottle Crusher
FATz 110x6/5/4 15RP <FATz 110x4/5/4 13RP>
Ab Obliques warmup: 12.5x3
32.5x10, ab rope pull down 92.5x10 <32.5x12>
Dipz
bwx3,4 <bwx8,7>

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


Cardio:
- Stepper 20 minutes
- Basketball 30 minutes
~ 300kcal

Review: Another good workout, although I am getting pretty sore
- We have to keep training due to my training partner leaving, so we haven't had enough recovery
- Hopefully my back will be good enough for squats tommorow

~ "The further the spiritual evolution of mankind advances, the more certain it seems to me that the path to genuine religiosity does not lie through the fear of life, and the fear of death, and blind faith, but through striving after rational knowledge."
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Apr 20, 2010 10:41 pm

IBelieve :: i :: Cycle 4.Series 3of3 - Legs C
Training @ 6:00am - 60min <last weeks workout in brackets>
"There is only one True way forward, and that is with firm Faith"

Legs C
Squat warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 295x3, 315x3, 335x3 <225x3, 250x3, 275x3, 295x3, 315x3, 335x3, 365x3, 385x1,fail>
Good Morning
135x8x2 <155x6,7>
1 leg Squat w Support
-10x7x2 <90x8>
Calves
bwx10, bwx8 1leg, bwx8 <45x8x2>
GHR
- <bwx8,5,4>

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


Review: I was surprised I was able to continue with this workout today, despite my lower right back injury. I figure it only affected me on front squat, which I will have to watch out for
- Hopefully I get get legs training back on track fairly quickly
- Other than that, glad to be able to keep doing it. One more tommorow, then do 2/3 sets of the next cycle with training partner

~ "Pay attention to episodes in nature that kindle an inner spark of awe and admiration. You don't have to discuss it with another being. If it has meaning to you, it's valid. Listen to the wind, the critters, the rain, and the ocean. Listen to it all." - Dr. Wayne Dyer
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Wed Apr 21, 2010 3:20 pm

IBelieve :: i :: Cycle 3.Series 3of3 - Pull C
Training @ 6:00am - 60min <last weeks workout in brackets>
"Vaheguru, I wish that some honest, reliable, Truthful Sikhs rise up and make a positive image of Sikhi in the world. We are whipped with marks of shame, and your True Religion has been marked with disgrace. Save it in whatever manner you may"

Pull C
Rack Dead & Shrug warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
225x3, 275x3, 315x3, 365x3, 405x3 <Clean - 225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 365x3, 405x1>
Pullups
bwx6/4/3 13RP <bwx10/4/3 17RP>
BB Row
135x3, 160x3, 185x3, 205x3, 225x3 <135x3, 150x3, 185x3, 205x3>
Incline DB Curl
50x6/7/7 20RP <45x8/7/7 22RP>
Scott Curl
BB30+50x16, +70x3 <Bigbar (30lb) - 80x5/4/4 13RP>
<Max DB curl = 70lbx5>

PREhab: - Scap elev, arm circles, abductions, retractions, dislocates, cuff work
POSThab: - XBiStretch, XShstretch,


Review: I am still recovering from a minor back muscle tweak, so I wasn't able to max out today
- I am really getting irritated how fast my workout partner keeps passing me on numbers, So i plan to get healthy soon, and rip it apart
- Missed numbers on pullups, but did better on BOR - Just a lot of things to work on right now

~ "Life is like sending prayers to God as wireless signal packages, and God returns the 'conditions' in terms of choices of links to choose... Ultimately you are responsible for the decision you make" :
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Fri Apr 23, 2010 3:47 pm

Q44 :: vii :: Cycle 5 - S1of3.Push A - Training @ 6:00am - 60min <last weeks workout in brackets>
"I Believe, I have Faith of the Heart..."

Push A
FAT BB Bench with Bands - 2xloop warmup: ellipticalx5', PREHAB, 45x10, 95x6, 135x4
135x3, 155x3, 175x3, 185x3, 205x3, 225x3, 245x3 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3>
FAT BB CGBP 45x5, 95x4
225x8/5/3 16RP <225x8/6/4 18RP>
BB Push Press 45x5, 95x4
FAT 95x3, 115x3, 135x3, 155x6/4, 185x3 <135x3, 155x3, 175x3, 185x3, 205x3>
Machine Incline RP
- <270x5/2/3 10RP>
Ab Crunch
bwx12x2 <hanging - bwx12x2>

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: Everything was a bit slow because of soreness in the chest, need a longer break, but bc partner is leaving we went for it this morning
- Got a new training partner set up and ready to go
- Tonight lets go Canucks, and on Sunday will be going Paintballing

~ "Vaheguru, make me radiant and vibrant as I live in this world"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Sat Apr 24, 2010 6:04 pm

IBelieve :: i :: Cycle 5 Set 1of3.Legs A - Training @ 7:00am - 60min <last weeks workout in brackets>
"If you think you aren't strong enough, Think - I have access to unlimited Assistance... My Strength comes from my connection to my Source of Being"

Legs A
Full Sq with Orange Bands warmup: ellipticalx10', PREHAB, 45x10, 95x6
135x3, 160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x3 <135x3, 155x3, 185x3, 205x2, 225x3, 245x3, 275x3>
Box Squat
315x3, 340x3, 365x3, 405x1 <315x3, 335x3, 365x2 then fail>
Machine 1 leg squat
90x10/8/6 24RP <Bulgarian - 135x6>
Hamstring Machine RP
165x6/4/3 13RP <165x6/4/3 13RP>
Calves Machine {3.1.X.0}
b/l 180x7,7 <lpress 90x3, 180x3, 270x3, 360x3, 450x8x2>
Glute Hip Thrust
135x8,10 <135x8x2>

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


Review: Feeling good again after my back had a bit of a strain, however, my chest is done for
- I do have a training partner set up for May, so looking forward to continuing strong in a couple of weeks
- I am going to finish up strong, then take a little mental break, do some cardio, and come back Strong

~ "To So Na Nath, Anath Na Mo Sar"
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Mon Apr 26, 2010 2:19 am

Missed todays workout....

Because went PAINTBALLING... woo hoo

Yah
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Apr 27, 2010 12:29 am

Cardio:
- Stepp mill
- 20 min
- level 7
- 220kcal
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Re: Canucks Journal - I Believe

Post by Canuck Singh on Tue Apr 27, 2010 3:35 pm

I Believe :: i :: Cycle 5 Set2of3.Push B - Training @ 6:30am - 60min <last weeks workout in brackets>
"A new spiritual awakening is occurring in human culture"

Push B
Deadlift warmup - Ellipticalx10', barx10, 135x5, 185x3
225x3, 275x3, 315x3, 365x3, 405x2, 455x2, 495x1 = PB w/ straps <->
BB Bench warmup: elliptical 7', PREHAB
Pass <160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x1.1.1 3RP>
DB SH press *forgot to RP
FAT 60x8/8 <FAT 60x8/6/4 18RP>
Cable Tricep RP warmup different machine
110x8/7/5 20RP <130x7/5/4 16RP>
Ab Wheel Rollout
bwx10x2 <crunch bwx12>
Launch Push up
- <bwx3,3,3>

PREhab: - Sh circles, dislocates, abductions, circumductions, ERs 45/90, scap press
POSThab: - XStretch 45lb Pec, 50lb tri stretch, sh dislocates, XStretch Shs, sh rotations


Review: Due to some aggressive pec training, I have a strain that I want to heal, so have opted not to bench for a couple of weeks. So what I did was switch things up a bit because last workout I missed, my training partner deadlifted 4 plates, and he told me of another friend who deadlifted 4 plate
- So what do I decide to do? Lauch into the stratosphere, by Deadlifting for the first time ever 5 plates. My next goal is to deadlift 500lbs with no straps. Here we come.
- Officially I have completed 3 plate bench, 5 plated deadlift, and have to merely get the 4 plate squat now

~ "There is a voice in the Universe urging us to remember our purpose for being on this great Earth. This is the voice of inspiration, which is within each and every one of us."
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