Canuck Singh - Q44 :: Quest 4 Four '08

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Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Fri Oct 17, 2008 5:49 pm

Q44

I know it sounds strange, it may even look strange, but this is it the new journal.
Why Quest for 4?
This has been a long dream of mine, hampered by personal injuries, lack of determination and road blocks upon the way. The epitome of weight lifting is one exercise, and one exercise only. This exercise causes the body to adapt more, release more hormones, grow more, and causes more pain than any other. It is revered as the most significant exercise for health at any age. No other exercise matches this exercise...

The Squat


Quest for 4 Plates... That is 400+ lbs of twisted steel and metal, clanging, throwing off chalk in whatever which way, and bringing awe and envy to all those who see such a load not pounding the guy squattin' into the ground.

Oh ode' to the squat poem, where art thou?

Image

As a natural lifter who has benched 3 plates, deadlifted 4 and a half hundred pounds, I have goals to improve further. But nothing has been so great or so wonderful as my aspirations to hit the 4 plate squat. Olympics which have been cherished since time immemorial have inspired lifting great weights and sculptures and paintings of old display magnificently powered legs, and quads, with shocking calves to boot. There is quite nothing like the capacity to take 500+ lbs and lift it over head with the strength and power going through the legs. It is the quads that provide the running capacity for running backs in football, for sprinters who run a sub 10s race, for jumpers, and so much more. 4 plates is finally within the horizon of my vision and I smell it so close.

So I begin here, to venture near to the next phase of lifting success. I have several goals as follows:
- Full Squat 405lb by April of 2009
- Full Squat 175kg (~385lbs) before leaving england
- Full Squat 140kg (~308lbs) 10 x before leaving england


So stay tuned, as this journal is going to be packed with motivation, inspiration, and quite possibly the best tips anywhere to build massive quads. Research, experience, secrets, will all be detailed to getting the most impressive squat to the envy of all...

Canucks Quest 4(plates) 4(hundred lbs) Begins...
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Mon Oct 20, 2008 4:19 pm

Q44 1.1

Training @ 6:40am - 60min VA has new DB weights!
<last weeks workout in brackets> - All results in Kgs

Quest for Quads
Squat Warm Up: bwx12, barx10, 35x8, 55x6, 75x4
95x7, 95x8, 95x6, 96x6 <->
Front Squat
55x8 <->
Zercker Squat
35x6 <New!>
BB Lunge
35x6 <->

Stretches:
- DYnamic lower limb to begin exercises

~ Cardio X-trainer -pm
- Will begin next week


Review:
- First day back, AM training was pretty hurting
- This is just a preparatory week, starting slow and steady
- Will post more accurately next week when things get rolling


"VA has new thicker handle DBs!" 1/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Oct 21, 2008 4:07 pm

Q44 1.2

Training @ 6:40am - 60min
<last weeks workout in brackets>

Best Back Builders
Pull Down Warm Up: 25x12, 35x10, 45x8, 55x6, 65x4
75x8, 75x8 <->
DB Row
30x6, 30x6 <->
Bent Over Row
55x8, 75x6 <->
Bar Row
bwx8, bwx8 <->

Stretches:
- To begin quad stretch programme, details to follow


Review:
- It was pretty difficult getting motivated today
- Back is ready for improvisation now that limited equipment is the name of the game again
- Just got to get all 5 work outs in this week to make things happen


"Thicker DBs were great" 2/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Oct 22, 2008 4:06 pm

Q44 1.3

Training @ 6:40am - 60min
<last weeks workout in brackets>

Rest those shoulders
DB Press Warm Up: 8x12, 10x10, 16x8, 20x6
24x6, 26x6 <->
Sh Press
35x8, 35x8 <->
Rear Raises
10x8, 10x8 <->
Bar Curl Warm Up: 15x10, 25x8
35x8, 45x6 <->

Stretches:
- To begin muscle balance programme


Review:
- Even harder this morning to get up and get going
- I am still conditioning myself to training, being careful, light weight selection
- Where is everybody gone? Help me with motivation folks!


"Thicker DBs were great" 2/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Thu Oct 23, 2008 7:29 pm

Unfortunately I had to miss day 4, due to handing in an assignment and a assessment session at work.!

Oh well, just gotta get back up and try again.
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sat Oct 25, 2008 3:24 pm

Unfortunately I had to miss workout 5 due to some crazee stuff that happened, so what next? Just keep trying next week

Although, I did train chest and triceps at home. to prepare them for devastation next week
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sun Oct 26, 2008 10:07 pm

Although I did not post my goals this weekend, my quest remains the same, discipline is the key of Success!

Truth is Truth is Truth, the purpose of this site ever remains as such:

As Madame de Stael puts it, "Search for Truth is the noblest occupation of man and its publicity is a duty."

Read these pages, and understand the aspect of your life you must understand to strengthen your body, mind and spirit requires merging of all duties of life
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Mon Oct 27, 2008 5:39 pm

Q44 2.1

Training @ 6:40am - 60min Quad Rite
<last weeks workout in brackets>

Quest for Quads
Squat Warm Up: bwx12, barx10, 35x8, 55x6, 75x4, 95x3
115x6, 115x6, 115x6, 125x5 <95x7, 95x8, 95x6, 96x6>
Front Squat
65x8 <55x8>
Zercker Squat
55x6 <35x6>
BB Lunge
45x6 <35x6>

Stretches:
- DYnamic lower limb to begin exercises

~ Cardio X-trainer 5:00pm
- Duration: 20min
- ~ Speed: 12
- Distance: 3.86mi
- ~ Cal Burn: 185.4cal


Review:
- Awesome day in the gym today, light and easy, but next week will be awesome
- My nutrition is absolutely on spot, my rep tempo immaculate
- This is how its supposed to be


"Bloated from all the protein i et' today" 1/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Matheen » Tue Oct 28, 2008 4:10 pm

Looking strong singh!! That's quite a jump in your squats from the previous session. Do you have light and heavy days in your routine?
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Oct 28, 2008 5:40 pm

Matheen wrote:Looking strong singh!! That's quite a jump in your squats from the previous session. Do you have light and heavy days in your routine?


I am still adjusting to training after a few weeks off, so this is still the Preparatory Phase. The weight is not to failure, and is slow and controlled. 8-)

light, what does that mean? light weight? :?
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Oct 28, 2008 5:45 pm

Q44 2.2

Training @ 6:40am - 60min - Preparatory Phase
<last weeks workout in brackets>

Best Back Builders
Pull Down Warm Up: 25x12, 35x10, 45x8, 55x6, 65x4
80x6, 80x6 <75x8, 75x8>
BB Bent Row Acc: 35x12, 55x10
75x6, 75x6 <55x8, 75x6>
DB Row
32x6, 32x6 <30x6, 30x6>
Closed Chain Row
bwx6 <bwx8, bwx8>
Pull Up
bwx4 <->

Stretches:
- Quads x 30s
- VMO x 30s


Review:
- Wooh, tired today! Gotta keep working my weak back
- After quads, my back is really lacking, thus it is my second day
- Nutrition has been par excellence', really getting into it now


"No straps today" 2/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Oct 29, 2008 5:27 pm

Q44 2.3

Training @ 6:40am - 60min
<last weeks workout in brackets>

Shoulders
DB Press Warm Up: 4x12, 10x10, 14x8, 20x6, 24x3
26x6, 28x6 <24x6, 26x6>
Sh Press
55x6, 55x6 <35x8, 35x8>
Rear Raises
16x8, 16x8 <10x8, 10x8>
DB Curl
16x8, 16x8 <10x8, 10x8>
Bar Curl Warm Up: 15x10, 25x8
20x6, 20x6 <->
EZ bar Curl
40x6 <->

Stretches:
- Shoulder Butterflies
- Some ABDuctions for Supraspin


Review:
- Was thinking about the journal when working on this one, but took it easy, still prep phase
- I am unsure where to place biceps at this time, but wanted to get these going strong
- I still have DOMS of the quads, nothing in the back, and am ready for tommorow!


"Are you ready for this?" 3/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Thu Oct 30, 2008 5:43 pm

Q44 :: 2.4

Training @ 6:40am - 60min
<last weeks workout in brackets>

Posterior Chain
RDLs Warm Up: 20(bar)x12, 40x10, 60x8, 80x6
100x5, 100x6, 100x6 <->
Shrugs
100x8, 100x8, 100x8 <->
Smith Calf Raise
60x8, 60x8, 60x8 <->
Good Mornings
55x8, 55x8 <->
Single Calf Raise
bwx8, bwx8 <->
Upright Row
55x8, 55x8 <->

Muscle Balance:
- Quads stretch
- Shoulder Rehab 2/3/4x1.1.8.0 (tempo box)


Review:
- Feeling good, have a nice plan for the day, but still want the plan to be solid
- I am going to switch biceps to tuesday, and make wednesday a rehab style day with shoulders
- Not completing cardio today as something came up, will see later


"Eye of the Tiger" 4/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Fri Oct 31, 2008 11:28 pm

Q44 :: 2.5

Training @ 6:40am - 50min
<last weeks workout in brackets>

Deck it
DB Press Warm Up: 10x12, 14x10, 20x8, 24x6
34x5, 32x6 <->
Dips
bwx6, bwx6 <->
Bench Press
75x6, 75x6 <->
Close Grip Bench
35x8, 35x8 <->
Tricep Push Down
35x6, 35x6 <->
Single Arm Cable Extension
15x8 <->

Muscle Balance:
- Triceps stability work
- Butterflies


Review:
- The motivation was kicking in, I knew I had to get 5 workouts this week
- One life, every part of our daily discipline helps the make up of this, and our health is one aspect of it
- Off to Bradford in the evening


"Hearts on Fire" 5/5
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sat Nov 01, 2008 11:53 am

Q44 :: Weekend 2a (2 = week 2, a = saturday)

Training @ 11:00am - 40min
<last weeks workout in brackets>

Muscle Work
Red Bands:
- Punches x 100
- Crosses x 100

Yellow Bands:
- side kick x 50
- front kick x 50
- side kick at 3 heights x 15
+ push ups x 10

Orange Bands:
- squats x 10

Body weight:
- Hand walks x 2 cycles
- Scap Protractions x 15
- Single Leg Squat x 10


Stretches:
- To be updated later today


~ Cardio X-trainer
AM
Time: 10min 40s
Distance: 2.05mi
KCals: 98.6


Review:
- Today was a cardio/strength/muscular balance/stretch-yoga day to enhance health and healing
- As you can see it is an interesting multi-faceted day that is at a relatively low-moderate intensity to begin
- As time goes one I will include more unique things and more details about why I do them


"Inspiration is the Ultimate Motivation" 6 days running...
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