Canuck Singh - PCFG Power Comes from God Journal '08

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Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Fri Jun 06, 2008 7:01 pm

Well here it is, my training journal. :D

I began training less than 5 years ago. I really had no idea what I was doing at that time, but for a few years just kept at it. Since then I have qualified as a personal fitness instructor, trained with some good Olympic Lifters, and taken on significant literature readings. :)

Now I stand as a Natural Lifter with a host of experience and knowledge regarding physiotherapy, rehabilitation, health & fitness, longevity, supplementation & nutrition, meditation, and more... ;)

This site is for all of you so that you may take the easiest route to living a fantastic healthy, disease-free life. Consider yourselves if you are reading these words as privileged as you have discovered something new and unique that will take you to amazing new levels of personal fulfillment. 8-)

I will be updating these pages with my training in the weeks to come. :ugeek:

Welcome and Enjoy,
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Sat Jun 07, 2008 9:39 am

Alrite everyone, I have been puttin' major hours at York hospital recently making me have to get up at 4am to train at 6:30 for training early mornings. For this I need serious motivation, and seriously I will be using this as a catalyst for "supercharging" my mind into performance gear each morning the alarm goes off.

I will be looking to condition myself to train in the mornings, taking into account diet and right supplementation. It really is a matter of having the mental edge, and posting here will just remind me each morning and add that 'spike' to my energy levels to get me going. The human mind/brain and its pharmacological processing is amazing, I hope to take advantage of that in the coming week. I missed 2 workouts last week, so will see how it goes.

I am hoping to log my results each day, and will hopefully look for some motivation to keep going as I have been quite impressed with the logs of some of the other big boyz here.

Currently I am merely trying to get my workouts into the week, and will look to maintain strength.
Baseline measures of recent
Big 3's are:
B: 142.5kg - 315lbs
S: 160kg ATG - 352lbs (175 parallel thigh - 385lbs)
D: 205kg - 455lbs
C & J: 100kg - 220lbs
S: 55kg - 121lbs

Not lookin' to increase Big 3 at the moment, but to really maintain strength over the coming weeks.
There was a research study completed on Olympic Athetes that showed that their performance during their event was enhanced when they trained at equivalent times during the day. (ie. morning training enhanced morning event).
So there appears to be that level of physiological adaptation.

The difficulty is not the training, its the mind and getting motivation to make it happen.

That is what I am hoping to get out of this:

Goals this week:
- Get to gym at 6:20 each morning
- Plan to get all 5 workouts in the week
- Work on muscular control, and acclimate towards morning training.
- Short afternoon cardio blasts
- Stick to diet plan & supplement schedule
- Plan R & R

Monday Training: Upper Back & Traps

Just do It
Any encouragement, advice, motivation is highly welcomed 8-)
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Sat Jun 07, 2008 9:43 am

XTL Week 1 - Day 1 (1.1)

~Training 6:30-7:20 = 45min~

* Tempo primarily Controlled Ecc, Explosive Conc

--> Back
Pull Downs: Warm Ups 12x25, 10x40, 8x50, 4x60, 2x75, 1x100
6x90
V-Bar High Row (gym doesn't have a row, had to use the pull down)
6x80
BORs: Warm ups 8x75, 4x95
6x102.5 6x102.5

Shrugs (semi-cleaned for clearance)
6x155, 6x175, 6x175

Rack Lift Holds
1x195 (20s/10s/5s)

T-bar Rack Style Chins
bwx8, bwx6

~Cardio Shardio~
20min speed walk ~ 122cal
10min jog ~ 100cal
Total = 222kcal

:arrow: Overall:
* Completed workout 1/5
* Acclimating towards AM training
* Motivation kicking in
All in all, pretty motivated to get it going with this journal.
Considering had 3.5 hours of sleep, not bad in my books.

Awesome
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Sat Jun 07, 2008 9:46 am

As this workout was from last week: Here are the rest: from 3rd, 4th, 6th

XTL 1.2

~Training 6:30-7:20 = 45min~

--> Quads - 1cm heel raise
Squat: Warm Ups 12x30, 10x50, 5x55, 4x95, 3x115 :: 6x135, 4x145, 1x155, 4x135
Front Squat: 4x102.5, 4x102.5
Split Reverse Squat: 5x62.5, 5x62.5
Machine Press: 5x180

~Cardio Hardio~
20min speed walk ~ 122cal
10min jog ~ 100cal
Total ~ 222kcal

Overall:
* Tough Legs workout
* Motivation okay
* Rougher start to the morning, perhaps shouldn't have tried 155
Normally have done abs, but find that core gets worked too hard.
Thats 2/5 in the books.

Awesome :ugeek:
----------------------------------------------------------------------------------------------------------------

XTL 1.3

~ 45min

--> Shoulders
DB Press: Warm Ups 12x10, 10x16, 8x22, 4x26, 3x30 :: :arrow: :: 6x32, 4x32
Military Press: 6x65, 4x65
BORaises: 8x16, 6x24
Snatch: 5x35, 4x37.5, 3x40, 2x42.5, 1x45 (technique work)

~Cardio Afternoonio~
20min speed walk ~ 122cal
10min jog ~ 100cal
Total ~ 222kcal

Overall:
* Odd strength drops consistently on second sets
* Motivation goin' strong
* Worked on technique as opposed to forcing up extra reps.
Normally have done abs, but find that core gets worked too hard.
Thats 3/5 in the books.

Comin' Along.
----------------------------------------------------------------------------------------------------------------
5th June
~Cardio Afternoonio~
20min speed walk ~ 122cal
10min jog ~ 100cal
Total ~ 222kcal

-------------------------------------------------------------------------------------------------------------
XTL 1.4

~ 45min

--> Chest Hams
Bench: Warm Ups 12x35, 10x55, 8x75, 4x95 :: :arrow: :: 6/3/1x102.5, 6/3/1x102.5
DB Press: 5x36, 5x36
Press Machine: 6x80, 6x80
RDL: 5x115, 5x115, 5x115
Supermen: 8x55, 8x55

Overall:
* Made it back in there today
* Strength still dropped 10%
Thats 4/5 in the books. Next week will try for 5/5

Comin' Along.
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Sat Jun 07, 2008 12:32 pm

Plan for PCFG Week 2

Goals this week:
- Get to gym at 6:20 each morning
- Plan to get all 5 workouts in the week
- Work on muscular control, and acclimate towards morning training.
- Short afternoon cardio blasts
- Stick to diet plan & supplement schedule
- Plan R & R

Same as last week, however, I missed 1 workout that threw me off kind of.

Let's see where it takes us this time
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Mon Jun 09, 2008 6:04 pm

PCFG Week 2 Day 1 (2.1)

Training 6:30am-7:15am = 45min

Back & Traps

Pull Down: Warm Ups 30kgx12, 40x10, 50x8, 65x5, 75x3
95x5, 95x5
V Bar Row (on pull down machine)
85x5
BOR: Warm Ups 55x5, 75x3, 95x2
105x5, 105x5
Shrugs: Warm Ups 95x5, 135x3, 155x2
175x6, 180x6
Rack Lift-Holds
215x10s/5s
Snatch Grip Shrugs
135x6
Pull Up
bwx6
T-Bar Rows
bwx8, bwx6

~Cardio Afternoonio~
20min speed walk ~ 122cal
10min jog ~ 100cal
Total ~ 222kcal


Review:
- Workout 1/5 in the books
- Really strong compared to last week, weight deficit diminishing
- Awesome form on most all exercises, slow eccentrics, explosive but tense concentrics
- After just 1 week of cardio it seems effortless, need to increase Intensity like Density


Looking great :D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Tue Jun 10, 2008 5:32 pm

PCFG 2.2

Training 45min

Quads

Squat: Warm Ups 55kgx12, lunges, side lunges, bw squats 75x10, 95x8, 115x5
135x6, 140x4.5, 145x1
Front Squat
95x5, 95x5
Split Squat
55x5, 55x5

~Cardio Afternoonio~
20min speed walk ~ 122cal
11min jog ~ 110cal
Total ~ 232kcal


Review:
- Workout 2/5 in the books
- Very poor workout, failed on squats miserably. Didn't complete Leg Press
- Form was not on today, back seemed micro-strained.
- Cardio intensity increased slightly


Keep going :D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Wed Jun 11, 2008 5:16 pm

PCFG 2.3

Training 45min

Shoulders

DB Press: Warm Ups 8kgx12, 10x10, 16x8, 22x5, 26x3
32x4, 32x4
Military BB Press:
65x6, 70x4
Rear Lateral Raises: (standing)
18x6, 22x6
Snatch
35x5, 37.5x4, 40x3, 42.5x2, 45x1, 47.5x1, 50x1, 52.5x1, 55x1, 57.5x1 = PB

~Cardio Afternooniocoolio~
20min speed walk ~ 122cal
12min jog ~ 120cal
Total ~ 242kcal


Review:
- Workout 3/5 in the books - Must make it in tommorow
- Weaker workout than last week, the PB on Snatch was due to improved technique
- Seemed to have strained the left knee a little, will see how that goes
- Cardio intensity increased slightly


57.5 Looks abysmal compared to this:

WOot anyways! :D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Thu Jun 12, 2008 5:19 pm

PCFG 2.4

Training 45min
** Grade I- Strain to Medio-patellar insertion of vastus medialis oblique

Hamstrings & Chest
RDLs: Warm Ups 55kgx12, 75x10, 95x4, 115x3 (Wraps placed on loose)
135x5, 135x5
Supermen
60x8, 70x6
BB Bench: Warm ups 35x10, 55x8, 75x5, 95x2
105x6, 115x3/1
DB Incline Press
38x6, 40x6
Declinish Machine Press
80x6

Review:
[i]- Workout 4/5 in the books - Must make it tommorow
- Injury very minor - stabilized by Self-Physiotherapy
- Strong workout, motivated by strong efforts
- Cardio contra-indicated at this time

Happy to have made it in today, 1 more to go~! :D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Fri Jun 13, 2008 4:57 pm

PCFG 2.5

Training 45min
** Grade I- Strain to Medio-patellar insertion of vastus medialis oblique - Status: alleviating

Bis Tris & Fris
DB Curls: Warm ups 8x12, 10x10, 18x6, 22x4
26x5, 26x5
BB Curls
55x6, 55x6
Hammer Curls
28x4, 28x4
Cable Push Down: Warm ups 25x10, 35x8, 45x2
50x6, 50x6 = stack
Rope Push Down
40x6
Single Arm Push Down
40x6 (different stack)
Forearm Curls
55x8
Crunches
12, 12
Leg Raises
12, 10

~Cardio Afternooniocoolio~
20min speed walk ~ 122cal
12min jog ~ 120cal
Total ~ 242kcal

Review:
[i]- Workout 5/5 in the books - Woohoo first time completed all
- This is the workout I missed the last 3 weeks, so pretty good considering
- Really strong workout to top off the week

5 stars & I'm chekin' out :D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Sat Jun 14, 2008 8:10 pm

Plan for PCFG Week 3

Goals this week:
- Get to gym at 6:20 each morning [Was consistent with this last week]
- Plan to get all 5 workouts in the week [5/5 last week]
- Work on muscular control, and acclimate towards morning training [A strength deficit remains of about 10%]
- Short afternoon cardio blasts [Keep this going]
- Stick to diet plan & supplement schedule [99% last week]
- Plan R & R [Will need to do more meditation and relaxation this week]

Same goals as last week, however as mentioned I made all 5 training sessions, and
I have a mild strain of the medial-patella tendon on the left knee, and this will influence
legs day.

Keep going strong there are records to be broken, here is my plan:
Bench: Goal to bench 150 by 2009
Squat: As you can tell by the ticker, the goal here is 4 plates of 45's for 405lbs
Deadlift: My long term goal is 500lbs, but for now I want to get back to 455lbs my Personal Best (PB)
Clean & Jerk: I want to pass 100
Snatch: I made a new record this week with 57.5, so want to see that continue to come along

:D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Mon Jun 16, 2008 5:37 pm

PCFG 3.1

Training 45min

Back & Traps

Pull Down: Warm Ups 25kgx12, 35x10, 50x8, 65x5, 75x3
95x5, 95x5
V Bar Row (on pull down machine)
90x6
BOR: Warm Ups 55x5, 75x3, 95x2
115x4, 105x5
Shrugs: Warm Ups 95x5, 135x3, 155x2
175x6, 190x6
Rack Lift-Holds
215x10s/5s
Pull Up
bwx6
T-Bar Rows
bwx8, 5x6

~Cardio Afternoonio~
20min speed walk ~ 122cal
10min jog ~ 100cal
Total ~ 222kcal


Review:
- Workout 1/5 in the books
- Strength deficits again diminishing, improvements generally throughout
- Focus on form becoming the key issue now, weight may plateau and then eccentrics will be slower
- Cardio intensity increasing with density


Awesome :D
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Tue Jun 17, 2008 5:36 pm

PCFG 3.2

Training 6am - 45min

Quads

Leg Press: Warm Ups 40kgx12 (single leg), 80x10, 120x6, 160x4
200x6, 220x5
Clean n' Squat
55x5, 65x4, 75x3
Squat
135x3, 135x2, 135x3, 135x2, 135x1

~Cardio Afternoonio~
20min speed walk ~ 122cal
Total ~ 122kcal


Review:
- Workout 2/5 in the books
- Abysmal workout. Compared to last week I began with leg press because a PT was training
his trainee with the bar using the whole squat rack
- Form was not great, and my results were just shocking. I am degressing.
- Cardio went down the hole


Time to read the squat poem :D :(
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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Tue Jun 17, 2008 7:16 pm

One Hundred Views!!!

8-)

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Re: Canuck Singh - PCFG Power Comes from God Journal '08

Postby Canuck Singh » Wed Jun 18, 2008 5:59 pm

Missed training today, nothing to say about that other than I have let my invisible readers down.

Maybe if you helped motivate me I would be willing to make the extra effort? :D
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