Canuck Singh - Q44 :: Quest 4 Four '08

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

Postby hsingh » Thu Jan 07, 2010 3:31 pm

455, no straps
:shock: Man you are toooooo strong :showoff
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Putt_Punjabi » Fri Jan 08, 2010 12:40 pm

Singh is wild :)

Canuck gi, how longhave you been training for with weights?
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sat Jan 09, 2010 1:01 am

Putt_Punjabi wrote:Singh is wild :)

Canuck gi, how longhave you been training for with weights?


I dunno, on and off over the years, then did really well at about 22-23 years of age, now 26 and stuck at my max levels i attained at 23

Q44 :: vii :: 1.A2 - "I attract abundance into my life"
Training @ 11:00am - 60min <last weeks workout in brackets>

A2
Bench warmup: PREHAB, 45x10, 135x8, 150x4
185x3, 205x3, 225x3, 245x3, 265x3, 275x3 <->
DB Sh Press
70x7/4/3 14RP <->
JM Press
95x7/5/4 17RP <->
Tricep bw dips
bwx12/10/8 30RP <->
Ab leg lifts
bwx12x2 <->

PREhab: - see A1
POSThab: - see A1


Review: Made a new police officer friend today, spotted him on a 365 bench, big collegiate guy
- Improved on bench to 275 with 3 reps, and felt limited due to some instability in my left shoulder/ac joint
- Everything else was really intro, my JM press is a lot better than that, and DB shoulder press will easily out-do that
[color=#0080FF]~ "God is an ever flowing stream of health, wellness, and abundance, and I believe in that"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sat Jan 09, 2010 10:38 pm

Q44 :: vii :: 1.B2 - "I believe I can bench 3, squat 4, and dead 5 this year, yes I do, Yes I can, Yes I shall... I ask God for strength to do so"
Training @ 11:00am - 60min <last weeks workout in brackets>

B2
Front Squat warmup: PREHAB, 45x10, 135x8, 185x4
225x5, 245x3, 275x1 all atg <->
Romanian DL
315x6x2 <->
SLS
9lbs+bwx8 each leg <->
Calf ballistics
bwx20 b/l + bwx10 u/l <->

PREhab: - see B1
POSThab: - see B1


Review: Really tiring Insomniac night, and still got in there and got it done
- Everything is still fresh and introduction so still finding it challenging to endure through the workout sets
- I tried to make a video today, but found it impossible to do so by myself, no training partner yet sorry
[color=#0080FF]~ "What a man believes, that he attracts and is in alignment in his life, he achieves..."
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Mon Jan 11, 2010 3:15 am

Q44 :: vii :: 1.C2 - "I believe I can get stronger, and genetics don't limit me"
Training @ 11:00am - 60min <last weeks workout in brackets>

C2
Back extensions warmup: PREHAB, bwx8
45x8 <->
Pulldown machine
197x7/4/3 14RP <->
Row Machine
320x7/5/4 16RP <->
Barbell ecc catch curl 45x8
65x5, 75x3, 85x3, 95x3, 105x3, 105x3 normal curl <->

PREhab: - see C1
POSThab: - see C1


Review: My form was a bit weak, but still got in and got the workout done
- Just tried a few variations on this fairly straightforward workout, just need to get stronger with full ROM
- Saw my training partner and found he is actually happy to get into the gym for the 3rd set of this 1st series of WO
[color=#0080FF]~ "There is nothing more powerful than an idea who's time has come"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Mon Jan 11, 2010 10:26 pm

Cardio Hardio
- Shot hoops for 1 hour
- Burn ~ 300kcal

Something I have had trouble with is believing I can make a shot, so my prayer and belief was this
"I believe I can make every shot, I am in the zone, Satnaam Vaheguru"
I invoke God's blessings that my mind be steady, my shot sturdy, and my skills glamorous with His blessings...
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Jan 13, 2010 10:30 pm

Q44 :: vii :: 1.A3 - "I am in alignment with the process of healing that is necessary for me to heal my left pec strain"
Training @ 12:00pm - 60min <last weeks workout in brackets>

A3
DB Bench warmup: PREHAB
55x5, 70x3 - did not feel good in the pec <->
Machine Press
140x6/6/6 18RP <->
Machine Sh Press
160x7/4/3 14RP <->
Bottle Crusher
70x5, 80x5 <->
Oblique Cables
22.5x12 <->
Chest rehab
10s eccentric on pec flye, db flye, chest press machine <->

PREhab: - see A1
POSThab: - see A1


Review: Went over to my training partners today who set up a 135" HD projector screen, played some Xbox on it and felt like was in a theatre
- My left pec is really strained and not responding, so I had to change things up a bit rather than ego taking over
- Will be taking it easy on chest till it gets better. Oh yah, I got a laser eye treatment booked for the end of this month, so i will be focussing primarily on lower body, with chest rehab until then, and then will have to take a week off to heal

~ "God is an ever flowing stream of health, wellness, and abundance, and I believe in that"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Fri Jan 15, 2010 12:42 am

Q44 :: vii :: 1st.B3 - "I believe in being passionate about exercise and health each and every day"
Training @ 12:00pm - 60min <last weeks workout in brackets>

B3
ATG squat warmup: PREHAB, 135x8, 185x5
225x3, 245x3, 265x3, 275x3, 295x3, 315x3, 335x3 <->
Good mornings
135x6x2 <->
Calf machine press
90x12x2 <->
Single leg machine jumps
90x10 <->
DB lunge
DNC <->
Chest rehab
10s eccentric on pec flye, chest stretch, dislocates <->

PREhab: - see A1
POSThab: - see A1


Review: Just another day of awesomeness
- My left pec is really strained and painful, I am just waiting waiting patiently for it to heal
- Tommorow is the last day in the 1st series of these workouts. My workouts will continue until the 27th, at which point I will have to take a mandatory week off

~ "My prayer goes out to the Haitian people who have suffered a great trauma from the environment. May God INspire peoples to help, and provide aid, and those people with God's Name on their lips provide solace to broken hearts"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Mon Jan 18, 2010 5:26 am

Q44 :: vii :: 2.PushA - "In my minds eye I am healing, while getting stronger and bigger"
Training @ 12:00pm - 60min <last weeks workout in brackets>

PushA
DE - Band Bench Press warmup: PREHAB, 45x10, 95x8
Blue & Medium - 125x3, 145x3, 175x3, 195x3, 225x3 - no band <Blue & Light - 135x3, 155x3, 175x3, 185x3, 205x3, 225x3>
Incline Machine Press
180x13/7/5 25RP <160x10/8/6 24RP>
Sh Push Press
135x3, 155x3, 135x5 <115x8x2>
Tricep Cable Pushdown warmup 44x10, 66x5
105x7/5/4 16RP <99x8/6/5 17RP>
Ab Crunches
DNC <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: Played basketball after my workout, just shot around really
- Still supporting a pec strain that just won't go away, so waiting it out while taking it pretty easy and safe
- Just 2 more weeks of this cycle at the moment, then will have to take a few days off

~ Never doubt yourself, ever...
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Tue Jan 19, 2010 12:01 am

Q44 :: vii :: 2.LegsA - "I believe I can make every shot... Sat Naammmmm"
Training @ 12:30pm - 60min <last weeks workout in brackets>

LegsA
Box Squat warmup: PREHAB, 45x10, 135x8, 185x5, 225x3
275x3, 295x3, 315x3, 335x3, 365x3, 385x1 then fail <225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 365x3, 405x60s walkout>
WM
225x10 atg <->
Bulgarian split squat
135x7x2 <135x6x2>
Hamstring Machine
140x7/5/4 16RP <125x7/5/3 15RP>
Calf Machine {X.0.2.3} warmup: bwx10
90x12 <90x10>
Glute Hip Thrusts
100x8 <80x8>

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


Review: Another kicker workout. I was pretty happy with the results, but failed with heavy box sq
- I am hoping this strength will begin to carry over to the full squat. The atg sq I added today was easy but aerobically tuff
- Still got to add diet and cardio into the equation, hopefully that will happen fairly soon

~ "I have a heart that feels pain of the suffering of humanity, I ask God to make me a channel of His peace"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Jan 20, 2010 12:28 am

Q44 :: vii :: Series 2.PullA - "I speak to the 50 trillion cells in my body to harmonize my body with its Source, to become Bigger, Stronger, Faster"
Training @ 12:00pm - 60min <last weeks workout in brackets>

Pull A
Rack Pull Shrug Ratchet set (Deadlift) warmup: PREHAB, 45x10, 135x8, 185x5, 225x4
275x1.3, 315x1.3, 335x1.3, 365x1.3, 385x1.3, 405x1.3 <275x3, 315x3, 335x3, 355x3, 365xfail>
Pull up (Rack chins - strap grip)
bwx7/5/2 14RP <bwx13/8/6+10s iso 27RP>
DB Row
100x6 straps, 100x4 no straps <100x6x2>
DB Curl warmup: 25x4, 40x2
60x5/3/2 10RP <55x6/5/4 15RP>
Wrist curl & Clean
95x8 <95x8 each>

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


Review: As can be seen I made a couple of changes. Firstly deadlifts is just impossible after box squats, so I opted for a rack pull and shrug variation. Secondly Rack pull ups were way up there in reps, so made it harder.
- I really worked on grip today, each rack pull was done with no straps, and did pull ups no straps, and 1 set DB row no strap
- I made new cards for my personal business. Praying to get it on track now:
Image
* tell me what you all think

~ "Epigenetics will change the way we have been conditioned to think forever"
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby hsingh » Wed Jan 20, 2010 5:23 pm

Nice looking card :thumbsup: One thing that I noticed was in the middle it looks like someone has put pencil marks lol Maybe it looks better on a card though, I'm not sure.
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Wed Jan 20, 2010 6:53 pm

hsingh wrote:Nice looking card :thumbsup: One thing that I noticed was in the middle it looks like someone has put pencil marks lol Maybe it looks better on a card though, I'm not sure.


That doesn't show up in the printed card, tho thanks
:thumbsup:
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Thu Jan 21, 2010 10:22 pm

Q44 :: vii :: Series 2.Push B - "I am attracting all the elements into my life necessary for a vital, Gursikhi jeevan"
Training @ 12:00pm - 60min <last weeks workout in brackets>

Push B
Bench warmup: PREHAB, 45x10, 135x8, 150x4
185x3, 205x3, 225x3, 245x3, 265x3, 275x3, 295x1 <185x3, 205x3, 225x3, 245x3, 265x3, 275x3>
DB Sh Press Done 3rd in this sequence
70x5, 70x4 <70x7/4/3 14RP>
JM Press
100x10/6/4 20RP <95x7/5/4 17RP>
Chest Clap push up & Tricep bw dips
bwx14 & bwx5 <bwx12/10/8 30RP - tricep bw dips only>
Ab hanging leg lifts
bwx15x2 <bwx12x2>

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


Review: Woowee. I thank the cells of my body for mobilizing and healing my chest strain which feels at least 80% today. Nonetheless, that 295lb bench that I did myself felt super easy. 3 plates are only a month or 2 off
- I still have no training partner, so sorry about no videos. Nonetheless, I am happy to continue 5 more workouts before a week off
- The DB press suffered because it came after JM press, which I blew away. Abs were stronger, and everything else felt good

~ "I now believe in Champions being made, genetics are not a limitation in my life. Here comes a 3 plate bench, 4 plate squat, and 5 plate deadlift very soon. :showoff "
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Re: Canuck Singh - Q44 :: Quest 4 Four '08

Postby Canuck Singh » Sat Jan 23, 2010 1:32 am

Q44 :: vii :: Series 2.Leg B -
"I have no excuses in my life, all i have is my belief, the drive to succeed, and the ambition to see it through"
Training @ 11:00am - 60min <last weeks workout in brackets>

LegsB
Front Squat warmup: PREHAB, 45x10, 135x8, 185x4
195x5, 225x3, 245x1 <225x5, 245x3, 275x1 all atg>
Romanian DL 185x3, 225x3, 275x3
320x6 <315x6x2>
SLS
9lbs+bwx4 <9lbs+bwx8 each leg>
Calf ballistics
bwx21 b/l + bwx12 u/l <bwx20 b/l + bwx10 u/l>
Single leg Glute bridge
bwx10 <new exercise!>

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


Review: Another tiring night that had me weak of energy. I believed in my energy, but my body was not up to task. So I simply auto-regulated myself and set my sights nearer for a overall progress
- Happy to finally get most of the exercises straightened out, so I have my routine pretty much settled
- Diet is still not happening, nor is cardio, but I have been shooting around hoops a little bit more, which is good

~ "The Biology of Belief and Epigenetics, set to change the way we look at evolution forever!"
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