Canucks Journal - I Believe

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

Will be posting updates starting tomorrow!

IamStrong:: week 4 :: Day 1 - Training @ 5:00am - 90min <last weeks workout in brackets>
"I believe I am strong, and can achieve my goals easily"

Chest prep workout
Sh Machine RP warmup: ellipticalx9', PREHAB, 50x3, 90x3, 140x3
230x8/5/4 17RP <->
Bi Preacher into Tricep Push 15x3, 20x3
35x10/8/6 24RP & bwx10, 40x10, 70x8 <->
Pendlay Row
225x6,6,5 <->
Side Lateral hold
20x3,3,30s hold, 25x3,3,30s hold <->
Farmer Walk
315x15steps in 4 stops <->
Abs
bwx12,15 + hold 70s <->
Push ups
20 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review: Here we go again. I am going to be updating and getting this site going
- I Passed my first step of Physiotherapy exam, and have lots going on for the coming year
- All that I want for the benefit of this site and others is on its way
~ “Sarab Rog Ka Aukhad Naam"

OKay folks, I am back,

New workout program coming, new cardio, new training, new goals


Any idea how to get the forum up and pumpoing?

Will post todays workout in a bit

IamStrong:: week 5 :: Day 3 - Training @ 6:00am - 90min <last weeks workout in brackets>
"I have wonderful genetic potential, I achieve what I want"

Delt Trap Annihilation
Row Machine warmup: ellipticalx9', PREHAB, 50x3, 90x3
110x10/6/5 21RP <->
Military Press 15x3, 20x3
95x3, 135x3, 150x3, 165x3, 185xfail, 135x5 <->
Pull up into Band Retract into High Pulley Row
bwx3, 3, 3, bwx4, 3, 4, bwx5, 3, 5, bwx6, 3, 6 <->
Side Lateral hold
25x15s, 25x15s, 25x10s <->
Shrug
225x3, 315x3, 365x1, 405x3, 455x1, 495x3, 585x3 rack lifts <->
OH DB Pendulums
50x3, 60x3 <->
Pull Down U/L
90x3, 140x3, 190x3 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review: "If I build it, the members will come"
- No training partner this morning, just me and the weights and my objectives
- I have no limits, and no fears, I am a genetic beast, able to accomplish what I want
~ “I want my body to be lean, healthy and strong. I am in rapport with this belief."

Today I did a stretch and cardio workout... I have begun a MMA style Cardio Bootcamp training: Here it is:

- All are done in intervals of 1 minute. There are usually 3 variations within 3 minutes, before beginning a new sequence.

Set 1:
- Jump Rope
- Burpees
- Jog
Set 2:
- Jump Rope
- Target Punching
- Sprint
Set 3:
- Jump Rope
- Knees to Pad
- Hitch ups around track
Set 4:
- Jump Rope
- Power Punching
- Jumping Jacks
Set 5:
- Jump Rope
- Upper cuts on targets
- Ab Medicine Ball throws
Set 6:
- Jump Rope
- Speed punches
- Reverse Kicks

Did this for about 20 minutes
Didn't go 100% all out today, just getting used to the technique
~ 100-120kcal burned

IamStrong:: week 5 :: Day 4 - Training @ 6:00am - 90min <last weeks workout in brackets>
"I see the lean mean growth I want to achieve"

Chest Blast
Incline Machine Singles warmup: ellipticalx9', PREHAB, 50x3, 90x3
90x1, 140x1, 180x1, 230x1, 270x1, 320x1, 360x1 <->
Bench Press 15x3, 20x3
135x3, 185x2, 205x2, 225x2, 245x2, 275x2, 295x2, 315xfail <->
Single DB Arm Extensions
30x5, 40x5, 50x5, 60x5 <->
CGBP
135x5, 185x3, 225x3, 275x2 <->
Abs Crunch and Bench Blast offs
bwx15, bwx5, bwx12 leg raise, bwx5 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review:
- Training partner was back into it today. He is at the Seinfeld show tonight
- All is going well, feeling strong, no nags or snags, all good, stronger faster achieve
~ “I am really laser focused in on what I want to achieve now"

Just did swimming today.
About 14 lengths 50/50 7 back strokes, 7 front

~200kcal

I am attempting to write out a new training program. Hopefully I will have it up by tomorrow.

This is the mix:
- Weight training
- Cardio MMA Bootcamp
- Cardio
- Nutrition and Supplements

I will be writing in detail about a load of new things that I have learned about Health, Wealth, and Abundance in every aspect of life.

* Promotions:
- I will be giving away free prizes and supplements to active users and based on users earning Kudos points.
- Actively promoting the site, I am trying to make sure that advertising gets back on track, and I will again be working on transitioning the SIF pages over to SIH in completion. It will be a long process, but worthwhile nonetheless,

Stay tuned.

I am going to be posting the first 2 of 3 workouts in the new test series of training. I am still playing around with a new schedule. I hit 2 workouts then fell slightly under weather as I am getting better than 100% I await to hit up the 3rd workout.

IamDownstream:: pre-week 1 :: Day 1 - Training @ 7:00am - 90min <last weeks workout in brackets>
"I am moving in the direction of a lean physique. I am gaining more muscle now. My body feels great, my nutrition feeds my body to do whatever I desire of it. I am fitter, stronger, faster."

Pull
Band Rack Dead warmup: ellipticalx9', PREHAB, 50x3, 90x3
135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3 <->
Pull Down Machine 15x3, 20x3
187x3, 195x3, 209x3, 220x3 <->
Row Machine
1-4.5 plates by 3 <->
Preacher curl with Band Curl
50-100lbs x 3 & 6reps band <->
Incline DB Fatso Curl
40x5/5/5 15RP <->
Single arm pulldown machine
90x3, 150x3, 200x3 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review:
- Awesome training session, I concentrated on each body part, thinking about visualizing the muscle grow
- Feeling incredibly strong. I am able to lift weights with relative ease
~ “I want to be leaner, bigger, stronger, faster with ease..."

IamDownstream:: preweek 1 :: Day 2 - Training @ 7:00am - 90min <last weeks workout in brackets>
"I want quads like timber logs, I visualize ripped quads, awesome calves, and tree trunk muscles"

Legs
Box Squat warmup: ellipticalx9', PREHAB, 50x3, 90x3
135x3, 185x3, 225x3, 275x3, 315x3, 350x3, 385x3, 405x2 <->
Calf Blasts
bwx8 bl, bwx8 ul <->
Hamstring Curl machine
150x3, 170x3, 180x3, 190x3 <->
Soleus Calf Raise
275x5, 315x5 <->
Single LEg Squat with Bar
9lbsx8 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review:
- Another stellar workout. Aimed to go heavy and go fast and strong
- I am able to achieve whatever results I desire in the gym.
~ “I am really laser focused in on what I want to achieve now"

Hi everyone,

I have just done a body fat measure of myself with calipers.

Because this is a trial run I am only posting numbers.

Weight: 205lb
BF%= 19.89%
Lean body weight = 164.23lbs with 40.77lb bf
Waist is a tremendous 38.75"

No time to think about what ifs and feeling sorry for myself:

here are my goals:
- Get to 190lbs
- Lean 9%-12% body fat
- Waist down to 34" or less
- Gain in muscle mass concomitantly
- Time frame = rest of calendar year

I believe I can achieve 6 pac abs, and obtain my ideal body weight. I am finally committed to making the effort. I will see the results easily. I have an idea of what I want, so it is on its way. I know that the effort of diet and exercise is all ready to go, so that too I can do easily. All that is necessary is regular updates and logging my results for all to see... Ready for amazing to happen. Next update will be in 1 month

IamDownstream:: week 1 :: Day 3 - Training @ 9:00am - 90min <last weeks workout in brackets>
"I am achieving the exact physique I desire each moment and each breathe of each day, not just in my action"

Chest Blast
Flat Bench Bands warmup: ellipticalx9', PREHAB, 50x3, 90x3
135x3, 160x3, 185x3, 205x3, 225x3, 245x3 <->
CGBP pin pause 15x3, 20x3
115x3, 135x3, 160x3, 185x3 <->
Sh Press from Pins
95x3, 115x3, 135x3, 150x3, 165xfail <->
Tri Dips & Push offs
3 x bwx5 <->
Ab leg lifts and Crunches
bwx15, bwx15 x 3 + 30s plank on ball <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review:
- Training partner is back permanently now. Still strong, still getting stronger
- I am more focused on what I want now. I believe I am in harmony with my goals
~ “I am in the vortex - the area of feeling, living, breathing being in high energy of that which I desire with release of all resistance"

wow, almost 20% BF is quite high I think...I used a fat measuring machine about a month ago and it said I was sitting at 13.5% BF. However, I do sense that I have gained a little weight since then, combine that with the fact that I have lost about 10lbs of muscle, it just doesn't look good.

hSingh wrote:wow, almost 20% BF is quite high I think...I used a fat measuring machine about a month ago and it said I was sitting at 13.5% BF. However, I do sense that I have gained a little weight since then, combine that with the fact that I have lost about 10lbs of muscle, it just doesn't look good.

Right now its not too bad. Because there is muscle underneath. I would like to bring it down, but I'm debating whether I want to continue seeing strength gains through the roof or just maintaining. I will think about it. lol

IamDownstream:: pre-week 1 :: Day 1 - Training @ 7:00am - 90min <last weeks workout in brackets>
"I am moving in the direction of a lean physique. I am gaining more muscle now. My body feels great, my nutrition feeds my body to do whatever I desire of it. I am fitter, stronger, faster."

Pull
Band Rack Dead warmup: ellipticalx9', PREHAB, 50x3, 90x3
135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x1 <->
Pull Down Machine 15x3, 20x3
187x3, 195x3, 209x3, 220x3, 240x3 <->
Row Machine
1-5 plates by 3 <->
Preacher curl with Band Curl
50-100lbs x 3 & 6reps band <->
Incline DB Fatso Curl
40x5, 45x5, 50x5, 3 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review:
- I am focusing on the body part I train, potentiating strength through vision, and visualizing my muscles growing stronger and bigger
- Training partner was in today, and getting back into it
~ “I want to be leaner, bigger, stronger, faster with ease..."

IamDownstream:: preweek 1 :: Day 2 - Training @ 7:00am - 90min <last weeks workout in brackets>
"I want quads like timber logs, I visualize ripped quads, awesome calves, and tree trunk muscles"

Legs
Box Squat warmup: ellipticalx9', PREHAB, 50x3, 90x3
135x3, 185x3, 225x3, 275x3, 315x3, 350x3, 385x3, 405x2 <->
Calf Blasts
bwx8 bl, bwx8 ul <->
Hamstring Curl machine
150x3, 170x3, 180x3, 190x3 <->
Soleus Calf Raise
275x5, 315x5 <->
Single LEg Squat with Bar
9lbsx8 <->

PREhab: - UL Dynamics, Sh circles, sh abd's, rotators
POSThab: - UL S's, Pec S, Ham S, Quad S, ADD S, Sleeper S, Piriformis S

Review:
- Another stellar workout. Aimed to go heavy and go fast and strong
- I am able to achieve whatever results I desire in the gym.
~ “I am really laser focused in on what I want to achieve now"