Canucks Journal - I Believe

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."

wow, singh is ripping it!

IBelieve :: i :: Cycle 5 Set 2of3.Legs B - Training @ 6:00am - 60min <last weeks workout in brackets>
"My body is 100% healthy, I appreciate the healing of my body, the coolness of my mind, the strength to do whatever I want..."

Legs B
Front Squat warmup: ellipticalx9', PREHAB, 45x10, 95x6, 135x4, 155x3, 185x3,
225x5, 250x3, 275x1 <225x5, 245x3, 275x2, 155x8>
GHR <RDL> 45x5, 135x4
bwx8/6/4 18RP <225x3, 275x3, 315x0 - felt I wanted to spare my back>
SLS
bw+9x8/6/4 18RP <bwx5 each leg>
Calf Machine ^3.3.1
3platesx8,10 <25x8 1leg calf jumps, bwx8 u/l, bwx100z = 10 reps with X.0.3.1 tempo>
Calf Raise on step
bwx5 <->

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

Review: This is the workout I injured on last time, so kept it smooth and easy
- Happy with the workout, a bit sore from the deadlift yesterday, but lets keep it going
- 1 last workout with training partner tommorow
~ “This awakening represents the creation of a new, more complete worldview, which replaces a five-hundred-year-old preoccupation with secular survival and comfort. While this technological preoccupation was an important step, our awakening to life's coincidences is opening us up to the real purpose of human life on this planet, and the real nature of our universe."

IBelieve :: i :: Cycle 5 Set2of3.Pull B - Training @ 7:00am - 60min <last weeks workout in brackets>
"I Believe, that all things are His Will... I Believe God takes care of me always... I manifest the Power of God in the physical self of my body"

Pull B
Back Extensions warmup: PREHAB, bwx8
Light bands - 30lb+Redx8,8 <Light bands - 30lb+Redx8,8>
Pulldown RP 45x5, 135x4, 178x3
220x6/4/2 12RP <220x5/4/3 12RP>
Row Machine RP
FAT360x7/5/3 15RP <4FAT360x8/5/3 16RP>
EZ <FAT Incline DB Curl>
80x3, 100x3, 120x3, 140x3 <45x5/4/3 12RP>
BB Curl <Preacher DB Curl>
135x8 = PB <30x7/5/4 16RP>
Reverse Curl
110x5,8 <->

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

Review: This is it, the last workout proper with my training partner. As can be seen.
- Not much to say really, went in strong. Although my numbers were slightly decreased, I had better form and grip
- Low back is pretty much 100% again, the only thing that is slightly nagging is my pec strain, but I have 3 days off now. Will do cardio tommorow
~ "Vaheguru, Your Whole Creation is like Magic. You have revealed Yourself to the entire cosmos. I revel in Your glory, and wish to live a life of fulfillment. Guide me, support me, I know you care for all my needs"

I Believe Training Series :: i :: Journey to dreams 2010
Goals for coming Cycle = 6:
- Make all 9 training sessions of this cycle with New Training partner :: last = 6/9
- Beat the log book each and every set :: New PBs in last cycle
- Plan and incorporate Cardio bootcamp & Cardio training :: last = 1 sessions total
- Maintain strict protein intake, clean up diet :: Weight is currently 205lbs!
- 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
:C4: (9/9) - Rack dead 5 plates
:C5: (6/9) - PR Dead 5 plates, Curled 135 on bar for 8

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 500lb no straps- by May 13th :: <Achieved Cycle 5>
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 70s 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]

Q44 :: vii :: Cycle 6 - S1of3.Push A - Training @ 8:00am - 60min <last weeks workout in brackets>
"May the Strength Be within..."

Push A
FAT BB Bench with Bands - 2xloop warmup: ellipticalx5', PREHAB, 45x10, 95x6
135x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3 135x3, 155x3, 175x3, 185x3, 205x3, 225x3, 245x3>
FAT BB CGBP 45x5, 95x4
185x9/6/5 20RP <225x8/5/3 16RP>
BB Push Press 45x5, 95x4
95x3, 115x3, 135x3, 155x3, 175x3, 185x3 <FAT 95x3, 115x3, 135x3, 155x6/4, 185x3>
Ab Leg Raise
bwx10x2 <hanging - bwx12x2>
Bench Hand Push Offs
bwx5,5 <->

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: This is the first training session with a new training partner. Went a little bit different, but need to break into it for a bit
- Chest was much better now that I had a little break, although I did still feel some soreness
- Just need to keep it going and get back into it 100%
~ "O'Creator, Support me to live without Fear, Hate, Anxiety... May i be PEace"

IBelieve :: i :: Cycle 6 Set 1of3.Legs A - Training @ 8:00am - 60min <last weeks workout in brackets>
"If you believe that the weight will crush you, your neuromuscular system will just say 'O Hello, Im not doing this'... But if you believe you are Superman, Stronger than Steel... The stell can bend"

Legs A
Full Sq with Orange Bands warmup: ellipticalx10', PREHAB, 45x10, 95x6
135x3, 160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x3 <135x3, 160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x3>
Box Squat
315x3, 340x3, 365x3, 385x2 fail <315x3, 340x3, 365x3, 405x1>
Hamstring Machine RP
165x7/5/3 15RP <165x6/4/3 13RP>
Calves Machine {3.1.X.0}
b/l 180x8, u/l bwx8 <180x7,7>
Glute Hip Thrust
135x10,7 <135x8,10>
1leg jump sq<Machine 1 leg squat>
bwx5,5 <90x10/8/6 24RP>

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

Review: New training partner hurt his neck, so didn't come in
- As can be seen, I made slight improvements over my last session, which I am happy with
- I gotta believe that I am like Steel , and can bend metal, rather than being bent by the metal
~ "I Believe that God will one day grant me happiness, although I am unhappy now"

Im wondering whether it is even worth continuing with this blog. I am thinking of shutting down shoppe...

No members, difficulty transitioning from the other site... no readership... what do you all think?

IBelieve :: i :: Cycle 6 - Set1of3.Pull A - Training @ 8:00am - 60min <last weeks workout in brackets>
"God, reveal joy in my heart, show me signs of your Presence"

Pull A
Rack Deadlift warmup: elliptical 5', PREHAB, barx8, 135x6, 185x5
hookgrip 225x3, 275x3, 315x3, straps 365x3, 405x3, 465xfail <hook grip 275x3, 315x3, 365x3, straps 405x3, 455x3, 495x1>
Rack Chin RP
50x7/5/4 16RP <45x10/6/4 20RP>
DB Row RP
FAT80x7/5/4 16RP <FAT80x10/6/4 20RP>
DB Curl
b/l 50x6/4/3 13RP <70x5/3/4 12RP>
Wrist Curl
95x8 <115x6,7>

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

Review: No training partner, who we decided should just take a week off
- just getting back into it, as I am weaker for back, perhaps because of my strong leg session
- tommorow off, maybe do cardio, then get back into it
~ "Whether you think you can, or whether you think you can't, you are right"

Well, the decision is really up to you. Perhaps more advertisement is needed. Have you tried posting on Sikhnet and various other forums? How about a facebook group?

hSingh wrote:Well, the decision is really up to you. Perhaps more advertisement is needed. Have you tried posting on Sikhnet and various other forums? How about a facebook group?

You are correct, I will keep it going for now, and maybe try more advertising

I Believe :: i :: Cycle 6 Set2of3.Push B - Training @ 8:00am - 60min <last weeks workout in brackets>
"I Believe in the Power of Channeling Godly Power into the Body"

Push B
BB Bench warmup: elliptical 7', PREHAB, 45x10, 95x6
135x3, 160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x3=PB <160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x1.1.1 3RP>
DB SH press 35x5, 50x4
75x8/6/3 17RP <FAT 60x8/6/4 18RP>
Cable Tricep RP warmup
116x7/5/5 17RP <130x7/5/4 16RP>
Ab Crunch on Ball
bwx12x2 <bwx12>
Clap Push up
bwx3 <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: Lol, so my original training partner is back for the weekend after being in Calgary
- Just another good workout
~ "Belief is Awesome, imagine the Power of Yourself when you are free of limtations"

IBelieve :: i :: Cycle 6 Set 2of3.Legs B - Training @ 8:00am - 60min <last weeks workout in brackets>
"I allow all the Spiritual, Health, and Livelihood knowledge to come to me with ease..."

Legs B
Front Squat warmup: ellipticalx9', PREHAB, 45x10, 95x6
135x3, 160x3, 185x3, 135x3x2 <225x5, 250x3, 275x1>
Good Morning 45x5
135x8x3 GHR - 225x5, 250x3, 275x1>
SLS
10pinx8x2 <->
Calf Raise
bwx5,5,5 <->

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

Review: Still noticing that my back is not 100%, so kept it easy for today
- I will attempt to improve my flexibility before building back up on Front Squat slowly
- No training partner today, think he went to see Iron Man 2 late last night - I already saw it on Friday
~ “"I want to know God's thoughts; the rest are details."- Albert Einstein

IBelieve :: i :: Cycle 6 Set2of3.Pull B - Training @ 8:00am - 60min <last weeks workout in brackets>
"Upon waking, connect the conscious with God by Repeating 'Dhan Dhan Siri Guru Granth Sahib Ji"

Pull B
Back Extensions warmup: PREHAB, bwx8
Light bands - 30lb+Redx8,8 <Light bands - 30lb+Redx8,8>
Pulldown RP 45x5, 135x4, 178x3
209x6/4/3 13RP <220x6/4/2 12RP>
Row Machine RP
FAT360x8/5/3 16RP <FAT360x7/5/3 15RP>
EZ curl
50x3, 80x3, 100x3, 120x3, 140x3 <80x3, 100x3, 120x3, 140x3>
Reverse DB Preacher curl 1 arm
30x8 <BB 135x8 = PB>
Reverse Curl
100x4 <110x5,8>

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

Review: New training partner made it in today
- I send prayers of Love and Healing to all those out there suffering in pain

~ "Vaheguru, Your Whole Creation is like Magic. You have revealed Yourself to the entire cosmos. I revel in Your glory, and wish to live a life of fulfillment. Guide me, support me, I know you care for all my needs"

IBelieve :: i :: Cycle 6.Series 1of3 - Workout Push C - Training @ 7:00am - 60min <last weeks workout in brackets>
"O Vaheguru, that soul which comes into this world, will eventually come back to you"

Push C
DB Press warmup: treadmillx7', PREHAB, 35x8, 45x5, 60x4, 70x3, 80x2, 90x2
FATz 100x10/4/4 18RP <FATz 100x9/5/4 18RP>
Sh Press Machine 90x3, 140x3
FATz 230x5/3/2 10RP <FATz 205x10/6/4 20RP>
Bottle Crusher
FATz 110x6/5/4 15RP <FATz 110x6/5/4 15RP>
Ab Obliques warmup: 12.5x3
27.5x8, leg raise bwx8 <32.5x10, ab rope pull down 92.5x10>
Dipz
bwx8, 22.5x8, 35x6 <bwx3,4>

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

Review: Interesting turn of events. My old training partner is back in the Lower Mainland. So 3 of us kinda worked out together this morning. The new training partner is still injured.
- I tried pushing it, but I missed this workout last time. I fatigued a little bit on the sets.
- I am 2 reps away from accomplishing a big task on Fat DB Press... Look to progress soon
~ "aour mueae kiaa roeeai jo aapaa thhir n rehaae ||
Why should we weep at the death of others, when we ourselves are not permanent?"

IBelieve :: i :: Cycle 6.Series 3of3 - Legs C
Training @ 7:00am - 60min <last weeks workout in brackets>
"1 year anniversary"

Legs C
Squat warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
225x3, 275x3, 315x2, 365x2, 405x1=PB <155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 295x3, 315x3, 335x3>
GHR <Good Morning>
bwx10/6/6 22RP <135x8x2>
DB Lunge <1 leg Squat w Support>
50x6 <-10x7x2>
Calves
bwx10, bwx8 1leg, bwx8 <bwx10, bwx8 1leg, bwx8>

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

Review: What an awesome workout. 1 year anniversary and my final goal is accomplished
- There you have it, 3 plate bench, 4 plate squat, 5 plate deadlift. This time I put the video up to show the form
- Quest for 4 plates is over, now I am going to reach higher than ever
~ "Shakti, Sharda, Simran... These I have held on to increase my Big 3

wah ji wah! That's some serious weight!

Did you record the 5 plate dead lift video by any chance?

hSingh wrote:wah ji wah! That's some serious weight!

Did you record the 5 plate dead lift video by any chance?

No... unfortunately I did not. I will from now on though.

IBelieve :: i :: Cycle 6.Series 3of3 - Pull C
Training @ 7:00am - 60min <last weeks workout in brackets>
"Saturday 16th - Interfaith event Scott Rd Gurdwara from 4-6pm"

Pull C
Rack Dead & Shrug warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
225x3, 275x3, 315x3, 365x3, 405x3 <225x3, 275x3, 315x3, 365x3, 405x3>
Pullups
bwx5/3/3 11RP <bwx6/4/3 13RP>
Tbar Row <BB Row>
200x3, 240x3, 300x3 <135x3, 160x3, 185x3, 205x3, 225x3>
Incline DB Curl
55x5/5/3 13RP <50x6/7/7 20RP>
Scott Curl
100x5/5/4 14RP <BB30+50x16, +70x3>
<Max DB curl = 80lbx1>

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

Review: All 3 of us were in the gym today to finish it off
- Hope you fellas like the new format. I am going to be doing some advertising now
- I have improved my form so my numbers might be lagging for a while

~ "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" :

Q44 :: vii :: Cycle 6 - S1of3.Push A - Training @ 7:00am - 60min <last weeks workout in brackets>
"With renewed strength... I believe"

Push A
FAT BB Bench with Bands - 2xloop warmup: ellipticalx5', PREHAB, 45x10, 95x6
135x3, 150x3, 165x3, 185x3, 200x3, 215x3, 225x3 <135x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3>
FAT BB CGBP 45x5, 95x4
225x8/5/2.5 15.5RP <185x9/6/5 20RP>
BB Push Press 45x5, 95x4
FAT 95x3, 115x3, 135x3, 150x3, 185x3, 205x3 <FAT 95x3, 115x3, 135x3, 155x3, 175x3, 185x3>
Hanging Ab Leg Raise
bwx12x2 <bwx10x2>
Bench Hand Push Offs
bwx15, bwx5 <bwx5,5>

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: Another good training session, back into the good weights
- Theres 3 of us now, so we are just adapting to the new style of training, fast and intense
- Just another day in the gym
~ "O Vaheguru... I Believe in Your Supreme Order"

IBelieve :: i :: Cycle 7 Set 1of3.Legs A - Training @ 7:00am - 60min <last weeks workout in brackets>
"Halka Paar, Halka Paar, Halka Paar...."

Legs A
Full Sq with Orange Bands warmup: ellipticalx10', PREHAB, 45x10, 95x6
135x3, 160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x3 <135x3, 160x3, 185x3, 205x3, 225x3, 250x3, 275x3, 295x3>
Box Squat
315x3, 340x3, 365x3, 385x1, 405x2 <315x3, 340x3, 365x3, 385x2 fail>
Hamstring Machine RP
170x6/4/3 13RP <165x7/5/3 15RP>
Calves Machine {3.1.X.0}
b/l 180x8x2 <180x8, ulx8>
Glute Hip Thrust
135x6,8 <135x10,7>
1leg jump sq <Machine 1 leg squat>
- <bwx5,5>

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

Review: Another strong leg workout, although a little bit tough
- Scapula and pecs are feeling strained, hope to do a bit a rehab for them today
- Time to check craigslist
~ "I Believe that God will one day grant me happiness, although I am unhappy now"

Just under the weather a bit, will be back soon

IBelieve :: i :: Cycle 7 Set 2of3.Legs B - Training @ 8:00am - 60min <last weeks workout in brackets>
"I am healing, I channel God's Purity to my body, my soul heals my mind and body... I see myself in perfect health"

Legs B
Front Squat warmup: ellipticalx9', PREHAB, 45x10, 95x6
135x5, 155x5, 175x5, 185x5, 205x5, 225x5, 245x3, 275x1 <135x3, 160x3, 185x3, 135x3x2>
Good Morning 45x5
135x8, 145x8, 155x8 <135x8x3>
SLS Machine
100x10,10 <10pinx8x2>
Calf Raise u/l
bwx12x2 <bwx5,5,5>
OH snatch
25x3, 50x3, 75x2 all DB <->

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

Review: After coming off the bout of viral neck flu, trying to get back into it slowly
- Form was exceptional, and I made my training partner go Deep as well, will be concentrating on that now
- Tommorow will be another easy session before going on
~ “Sarab Rog Ka Aukhad Naam"

IBelieve :: i :: Cycle 7 Set2of3.Pull B - Training @ 8:00am - 60min <last weeks workout in brackets>
"O Vaheguru, You are so Great.... Aid us on our endeavours, and help us to be successful"

Pull B
Back Extensions warmup: PREHAB, bwx8
50x8 <Light bands - 30lb+Redx8,8>
Pulldown RP 45x5, 135x4, 178x3
198x6/5/3 14RP <209x6/4/3 13RP>
Row Machine RP
360x6/4/3 13RP <FAT360x8/5/3 16RP>
EZ curl
50x3, 80x3, 100x3, 120x3 <50x3, 80x3, 100x3, 120x3, 140x3>
Max Reps BB CUrl
135x8 <135x7>
PinWheel Curl
60x6x2 <->

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

Review: Actually there was 4 of us in the gym today
- I send prayers of Love and Healing to all those out there suffering in pain

~ "Vaheguru, Your Whole Creation is like Magic. You have revealed Yourself to the entire cosmos. I revel in Your glory, and wish to live a life of fulfillment. Guide me, support me, I know you care for all my needs"

IBelieve :: i :: Cycle 7.Series 3of3 - Workout Push C - Training @ 7:00am - 60min <last weeks workout in brackets>
"I feel healing energy coursing through my body, my mind and Spirit"

Push C
DB Press warmup: treadmillx7', PREHAB, 35x8, 45x5, 60x4, 70x3, 80x2, 90x2
100x11/5/4 20RP <FATz 100x10/4/4 18RP>
Sh Press Machine 90x3, 140x3
FATz 230x3/3/4 10RP <FATz 230x5/3/2 10RP>
Bottle Crusher
110x7/5/3 15RP <FATz 110x6/5/4 15RP>
Ab Obliques warmup: 12.5x3
27.5x10, abwheel bwx10x2 <27.5x8, leg raise bwx8>

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

Review: Another workout, another day, Another Set
- My pecs have been feeling a bit of strain as of late, but I still managed
- I don't know why I have a lot of fatigue on the second and 3rd sets of upper body days.. It prevents me getting mega reps out
~ "Life is like a passing dream, just Believe it is a Beautiful Journey"

IBelieve :: i :: Cycle 7.Series 3of3 - Legs C
Training @ 8:00am - 60min <last weeks workout in brackets>
"Here's to a good Start to new progress"

Legs C
Squat warmup: ellipticalx6', PREHAB, barx8, 135x5, 185x4
225x3, 250x3, 275x3, 295x3, 315x2, 340x2, 365x1 <225x3, 275x3, 315x2, 365x2, 405x1=PB>
GHR <Good Morning>
bwx6/4/3 13RP <bwx10/6/6 22RP>
SLS
bw+9x6x2 <DB lunge 50x6>
Calve Press machine
bwx10, 90x10x2 1leg <bwx10, bwx8 1leg, bwx8>

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

Review: I was feeling a little less energy today as a result of my last weeks bout with a slight virus and missing workouts
- I am going to reset my new goals for this year and try for my new 1RMs for Triples
~ "Shakti, Sharda, Simran... These I have held on to increase my Big 3"

Sorry no updates as of late, been studying and super busy with some personal life things

I am back and will be updating this soon, hopefully improve the traffic on the site as well

Ok I am back and I am gonna get this website going like mad.

HEre is what I did today:

Cardio
- Step Mill
- 30 min
~ 300kcal
- Level 5 Aerobic INtervals
- INtensity = light-moderate

Sorry for the delay fellas, lots of things coming this way

I need HELP advertising this site, so if anyone has any ideas, please tell