Canuck Singh - Q44 :: Quest 4 Four '08

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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby jageerdar » Thu Dec 24, 2009 1:17 am

I can't find the video again but you were wearing a yellow lakers shirt I think. And yes your head was in an abnormal position for squatting, with you looking at the ceiling. How can you call it productive? It's the opposite, it is inefficient. My point is if you want to get stronger you can improve your technique quite easily by changing a few things. If you're not interested in improving your technique that's up to you, dude.
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Putt_Punjabi » Thu Dec 24, 2009 7:12 pm

by the way.. Congratulations with the new baby boy.. I just saw the post while i was reading your journal :)
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Fri Dec 25, 2009 1:58 am

I can't find the video again but you were wearing a yellow lakers shirt I think. And yes your head was in an abnormal position for squatting, with you looking at the ceiling. How can you call it productive? It's the opposite, it is inefficient. My point is if you want to get stronger you can improve your technique quite easily by changing a few things. If you're not interested in improving your technique that's up to you, dude.

Please do tell how the technique can be improved.

Putt_Punjabi wrote:by the way.. Congratulations with the new baby boy.. I just saw the post while i was reading your journal :)

:wah:
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sun Dec 27, 2009 12:47 am

Q44 :: vi :: 6.1A - "Dhan Hai, Dhan Hai, Dhan Hai"
Training @ 12:00pm - 60min <last weeks workout in brackets>

A1
Squat warmup: PREHAB, 45x12, 95x8, 135x6, 185x4, 225x2
275x3, 295x3, 315x3, 335x3, 355x2 <315x6, 325x1atg, 320x6, 345x1atg, 325x3>
WM
275x5 <225x20>
Good Mornings
135x8x2 <135x8x2>
Standing calf raises b/l & u/l
bwx20, bwx11 <bwx20, bwx8>
Machine Gastroc Calf Raises
180x12 <180x9.3>
Single leg machine press offs
90x11 <90x10>

PREhab: - Dynamic Hip flex, ext, add, abd, Hip flexor stretch, hip circles, baitka, adductions
POSThab: -quad stretch, vmo stretch


Review: Had a fairly good squatting session, although I bailed on the 3rd rep of the last set of squats
- The WM was a bit difficult, I just didn't have the energy to max out on the atg squats for 20 reps.
- Right now I have 2 major problems, a right thumb/wrist injury which is really nagging, and a left chest/pec strain which isn't bothered but still continues to irritate.
- See you all tommorow

~~ "Vaheguru simran karo ji...."
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sun Dec 27, 2009 1:00 am

:showoff 2010... A new beginning

Ok folks, here is my new years resolution announcement. After eating my fair share this holiday season, this new year is going to bring in a new change. I am going to be introducing a new training regime which will last me 3 months, then another training regime that will last another 3 months. It will be brutally intense, because I also plan to lose massive amounts of fat to get to the ultimately lean 8-10%.

Here are some of the methods I will be using to get to that point.
- Body fat measurement: I have calipers which I will use to take regular measurements, most likely every 3 or 4 weeks.
- Weight measurement: although not an absolute important value (because of fluctuations in water and muscle weight)
- DIET: Perhaps the most important factor. I will be posting the exact diet, and dietary changes on a weekly basis that will allow me to get to the ultra low body fat. This will mean regular calorie reductions weekly for 6 months.
- CARDIO: The other important factor will be based in Plyometrics, Conditioning Splits, and Traditional Cardio methods
- Weight training: Of course my regular gym updates will continue as I try to maintain my current strength levels. Which are about a 300lb bench, 365lb squat, and 400+ deadlift. If they stay the same or go up, I will be happy.

So after the next 2 days of training, I will be doing some cardio and getting ready for a January 1st or 2nd start to the new program.
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Dec 29, 2009 12:42 am

Q44 :: vii :: Series 1.Workout A1 - "I visualize a stronger self, fitter, leaner, faster"
Training @ 12:30pm - 60min <last weeks workout in brackets>

A1
DE - Band Bench Press warmup: PREHAB, 45x10, 95x8
Blue & Light - 135x3, 155x3, 175x3, 185x3, 205x3, 225x3 <->
Incline Machine Press
160x10/8/6 24RP <->
Sh Push Press
115x8x2 <->
Tricep Cable Pushdown warmup 44x10, 66x5
99x8/6/5 17RP <->
Ab Crunches
bwx15x2 <->

PREhab: - Arm circles, butterflies, Abductions, Sh dislocates, scap press, ext rotations
POSThab: -Xtreme DB Stretch, Xtreme Tri stretch, Xtreme Sh stretch, Sleeper Stretch, towel stretch, scap push, machine press 55lbx10 w/ 10s eccentric


Review: Training partner did not show, but I worked out anyways.
- A new combination to this series which was quick and effective.
- Hopefully get in some circuit cardio later

~ In africa, there is 2 questions posed at the end of life: i. Did you have joy in your life, and ii. Did you bring joy to the life of others?
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Dec 30, 2009 4:42 am

Q44 :: vi :: 6.3A - "Dhan Hai, Dhan Hai, Dhan Hai"
Training @ 12:00pm - 60min <last weeks workout in brackets>

A3
Back extensions warmup: PREHAB, bwx10, 25x8
- <45x8>
Rows
225x3 <225x8x2>
Rack Chins
bwx9 <bwx12/7/4 23RP>
DB Row
75x8 <-,90x7>
EZ Curl
- <bigbar+90x8/4/4 16RP>
DB curl (Hammer Curl)
50x5, 50x5 <60x6>
Wrist Curl, reverse curl
- <95x8, 25DBx8>
Shrugs 135x8, 225x6
- <385x5x2>

PREhab: - Sh circles, Butterflies, Sh dislocates, Scap raises, sh abductions
POSThab: -Xtreme Bicep Stretch


Review: Last time I said: "Been a while since I did this workout, as I believe I missed the last one of this."
- I was wondering where 5.3 was, and I also missed it last week. Maybe that is why I struggled with it, because I could not hit the weights and did not feel up to it at all
- Oh well, next time!

~~ "Vaheguru simran karo ji...."
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sat Jan 02, 2010 6:19 pm

Went into the gym yesterday, just did a whole body thing

Gym partner is back, so ready to ring in on Monday

New routine, new diet, new cardio plans, all getting revved up and ready to go.

woo hoo
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Putt_Punjabi » Mon Jan 04, 2010 1:02 pm

Good luck! Cardio is fun -_- .. not really.
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Jan 05, 2010 1:28 am

Oops ended up editing the old post:

Q44 :: vii :: Series 1.Workout A1 - "I visualize a stronger self, fitter, leaner, faster"
Training @ 12:30pm - 60min <last weeks workout in brackets>

A1
DE - Band Bench Press warmup: PREHAB, 45x10, 95x8
Blue & Light - 135x3, 155x3, 175x3, 185x3, 205x3, 225x3 <->
Incline Machine Press
160x10/8/6 24RP <->
Sh Push Press
115x8x2 <->
Tricep Cable Pushdown warmup 44x10, 66x5
99x8/6/5 17RP <->
Ab Crunches
bwx15x2 <->

PREhab: - Arm circles, butterflies, Abductions, Sh dislocates, scap press, ext rotations
POSThab: -Xtreme DB Stretch, Xtreme Tri stretch, Xtreme Sh stretch, Sleeper Stretch, towel stretch, scap push, machine press 55lbx10 w/ 10s eccentric


Review: Training partner did not show, but I worked out anyways.
- A new combination to this series which was quick and effective.
- Hopefully get in some circuit cardio later

Diet notes:
Here is what I am eating today - will be tweaking this diet and posting Calorific amounts soon:
1. Bran Cereal
2. Pre workout pump matrix
3. Workout shake
4. Postworkout shake
5. Veggie 1st meal
6. Milk protein shake
7. Multi health shake - blueberries, apple, banana, protein, oils, veggies, etc.
8. Some mixed nuts
9. Oatmeal
10. Veggiewich with veggies and dip
11. Night time shake
~ In africa, there is 2 questions posed at the end of life: i. Did you have joy in your life, and ii. Did you bring joy to the life of others?
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Putt_Punjabi » Tue Jan 05, 2010 12:38 pm

Thats alot of shakes! :lol:
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Jan 05, 2010 7:55 pm

Putt_Punjabi wrote:Thats alot of shakes! :lol:


That's not too bad. What is the alternative? Bottles of gatorade, pop, juice. :?:

Q44 :: vii :: S1.A2 - "In my minds eye is the perfect, slender, strong self I imagine I can become"
Training @ 12:30pm - 60min <last weeks workout in brackets>

A2
Box Squat warmup: PREHAB, 45x10, 135x8, 185x5
225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 365x3, 405x60s walkout <->
Bulgarian split squat
135x6x2 <->
Hamstring Machine
125x7/5/3 15RP <->
Calf Machine {X.0.2.3} warmup: bwx10
90x10 <->
Glute Hip Thrusts
80x8 <->

PREhab: - LL dynamics, calf stretch, hip flexor stretch, split stretch, glute bridge, hamstrings
POSThab: -Xtreme quad stretch, vmo stretch, hamstrings


Cardio:
- Step mill = 10 min, recumbent = 20 min
- Calories = 240kcal


Review: Training partner is not up to training yet, unsure if he is going to be joining me soon
- This workout was the kicker, really burned me out at the end of it, hit the target muscles hard, and a nice intro to legs
- I got into the gym a second time and did some intro cardio. Fair intensity, just trying new things.

~ "No excuses, live life to the fullest, share, care, and dare to dream"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Jan 06, 2010 9:24 pm

Q44 :: vii :: S1.C1 - "I believe that I am not limited by my genetics, that I can become bigger, stronger, faster every time I touch the iron bar"
Training @ 12:00pm - 60min <last weeks workout in brackets>

C1
Deadlift warmup: PREHAB, 45x10, 135x8, 185x5, 225x4
275x3, 315x3, 335x3, 355x3, 365xfail <->
Rack chins - strap grip
bwx13/8/6+10s iso <->
DB Row
100x6x2 <->
DB Curl warmup: 25x4, 40x2
55x6/5/4 15RP <->
Wrist curl & Clean
95x8 each <->

PREhab: - LL dynamics, scap pull, scap elbow hold, arm circles, shoulder circles, dislocates
POSThab: -hamstrings stretch, back stretch


Review: I was dreading deadlifts today as my legs and whole posterior chain are sore from legs
- I did all deadlifts with hand grip only, so struggled a bit with a bit of back pain and needing to get grip strength up
- Happy with everything else, and ready to take back work to the next level

~ "What is the essence of thought genesis? God is the Inspiration, while the 5 thieves delude"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby hsingh » Thu Jan 07, 2010 2:06 am

What's your max dead lift?
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Thu Jan 07, 2010 5:03 am

hsingh wrote:What's your max dead lift?


455, no straps,

I have easily recently done 405 for reps, but the thing about back is it is really affected by legs

yesterday I did 365 squat for 3, and glute and hamstring work, that is totally killing sore right now,

dead today was just for speed and grip, i did it with no straps :check:
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