Power Physique

Rising - Week 12
Monday - Chest

Flys machine 1 x 26 x 135
Single Incline Chest Machine 1 x 22 x 40
1/2 DB Flys 1 x 15 x 40
Landmine Chest Press 1 x 18 x 55
Chest Dips 3 x 16,13,10 x bw

Tuesday - Shoulder & Arms
Shoulder Press Machinex2: 22x60,20x50
Side Delts Machine 1 x 30 x 60
Reverse Flys 1 x 30 x 75
Tris Pushdowns Neutral gripx2: 35x50, EZ 30x50
Cable Curls EZ 1 x 22 x 47.5
Tris Machine 1 x 40 x 75
Preacher EZ 1 x 12 x 60

Wednesday - Cardio
Tread 35 min (350 cals)
Decline abs 3 x 35,30,25 x bw

Thursday - Back
Lat pulldowns NGrip 20x130, 15x135, 10x140, 30x100
One Arm MTS high rows 11x50, 15x60, 20x50
Meadows Rows 15x25, 15x30, 15x25

Friday - Arms & Shoulders
EZ curls 3 x 24,18,18 x 70,60,60
EZ French Press 3 x 26,22,22 x 70,60,60
BB shrugs 3 x 12,11,10//10x 185//135
BB Chest Uprights 3 x 15,14,14 x 75
Cable Finisher 1 set

Saturday - Legs
High Bar Squatsx3: 10x185,10x205,10x225
SLDLx4: 10x135,10x185,10,10x155
Abductor Machine 3 x 12 x 205
Standing Calf Machine 3 x 15 x 190
 
Rising - Week 13
Monday - Chest

Single Incline Chest Machine 1 x 25 x 45
Flys machine 1 x 26 x 140
Landmine Chest Press 1 x 18 x 60
1/2 DB Flys 1 x 18 x 40
Chest Dips 3 x 16,14,12 x bw
Upward Cable Flys 2 x 20 x 10

Tuesday - Shoulder & Arms
Shoulder Press Machinex2 25x60,25x50
Side Delts Machinex2: 25x65, 25x50
Reverse Flys 1 x 30 x 80
Tris Pushdowns EZx2: 40x50, 20x57.5
Cable Curls EZ 1 x 25 x 47.5
Tris Machine 1 x 35 x 80
Preacher EZ 1 x 14 x 60

Wednesday - Cardio/Abs
Tread 30 min (350 cals)
Hanging Leg Raises 3 x 30,20,20

Thursday - Back
Lat pulldowns NGrip 23x130, 16x135, 11 x 140, 30 x 105
Meadows Rows 17x25, 16x30, 17x25
One Arm MTS high rows 24x50, 16x60
Single Arm Pulldowns 2x20x27.5

Saturday - Legs/Abs
Conv. Deadlifts 6x315, 10x275
Sumo DL 9x275, 12x225
Leg Press 22x315
Calf Raises L Press 30 x 315
Decline abs 25x25#, 20xbw
 
Rising - Week 14
Monday - Chest

Incline Bench 10x135, 8x155, 7x165, 6x175, 5x185
DB 1/2 Flys 12x40, 12x45, 10x50
DB Hex Press 12x50s
Flys Machine Finisher 5x12x140/120/100/80/60
DB Farmer's Walk 2 lanes @ 105s

Tuesday - Shoulder & Arms
Reverse Flys Machine 2x15x100
Single Arm Cable Delts 2 x 12,10 x 15
EZ Chest Uprights: 15x70,12x80
Dips Machinex3: 10x165, 10x185, 12x205
Cable EZ Curlsx2: 12x57.5, 8x65
Cable EZ Pushdowns 25x65

Wednesday
Gym closed 3rd time... day 1

Thursday - Back
Chins ups 10xbw
6 x 7,7,6,6,5,5 x bw+35
10xbw

Pretty disappointed that gyms are shutting down again. I was doing really well and about to hit some lifetime PRs. Will fix my bike and spend more time outside.
 
Rising Week 15 - Deload

Rising Week 16
Monday
10 Rounds
HandlePush ups x12
Leg up Crunches x12
BW Squats x12

Tuesday - Shoulders & Arms
DB Conc Curls 3 x 10 x 35
Alt. DB Side Delts 3 x 15 x 35
DB Modif. Skulls 3 x 22 x 35
Alt. DB Uprights 3 x 15 x 35
Bands Complex x2

Wednesday - Cardio
Light Jog 4.8 km - 24:40

Thursday - Off

Friday - Back

Chin ups pyramid 1-10-1: 23:45

Saturday - Arms & Abs
3 rounds:
Abs Wheel 3 x 8,8,8
DB Double Curls 3 x 10 x 35#
Single DB French Press 3 x 25 x 35#
->Finisher: DB Side Delts AMRAP 20 x 35#
 
Rising Week 17
Monday - Chest

Handle Push-ups 5 x 15
Alt. DB 1/2 Flys 5 x 15

Tuesday - Arms
Hammer Curls 3 x 15,13,11 x 35#
SS Band Curls 3 x 25,25,25 x 35#
Modif. DB Skulls 3 x 25,23,21 x 35#
SS Band Pushdowns 3 x 30,30,30 x 35#
Wrist Curls on Bench 2 x 17,12 x 35#

Wednesday - Full Body
3 rounds:
35# Goblet squatsx20
35s DB SLDLx20
Planksx1:30
2 rounds:
Pushupsx15
35s DB Upright Rowsx15
35s DB Bent Rowsx15

Friday - Cardio
Light Jog 5 km - 29:00??

Saturday - Cardio
Bike 10 km - 32:00

Bought a really cool Garmin watch. Still learning how to use it so tracking is a bit off.
 
Rising Week 18
Monday - Chest & Shoulders

Handle Push-ups 3 x 18,17,16
SS DB Flys 3 x 18,17,16
DB Side Delts 3 x 12,11,11
SS Upright Rows 3 x 12,11,11
Bike 10.4km - 33:17

Tuesday - Arms
DB Twist Curls 3 x 15,14,13 x 35#
SS Band Facecurls 3 x 15,14,13
DB Modif Skulls 3 x 20,18,17 x 35#
SS 1-DB French Press 3 x 20,18,17 x 35#
Bike 9.4km - 25:43

Wednesday - Abs
Abs wheel 3 x 8,8,8
Bike 9.4 km - 26:48

Sunday - Back & Cardio
Bike 19.5 km - 1h01
Chins-ups 3 x 12,12,12 x bw

Apparently, Alberta had the worst spikes in cases out of all North America recently. Not much hope for gyms to open anytime soon. Barbershops and restaurants shut down again today. Pumped that my bike is fixed though, that's the exercise I enjoy the most outside of the gym right now.
 
Rising Week 19
Monday - Chest
Handle Push-ups 15 x 10 (18:12)
Bike 9.5 km 25:53

Tuesday - Arms
DB Twist Curls 2 x 15,14
Skulls SS F-Press SS Pushdowns 2 x 15,15

Wednesday - Shoulders
DB Side Delts 8 x 10 x 35#
Bike 9.4 km - 24:36

Thursday - Back
Chins ups x 12,11,10,9,8,7,6,5,4,3,2,1 x bw
Leg up Crunches 3 X 30,25,20
Bike 9.4km - 24:05

Friday - Upper Body
3 Rounds (35#s)
Handle push-ups x12
DB Double Curls x12
DB Upright Rows x12
DB BO Rows x12
DB Modif. Skulls x12
 
Rising Week 20
Monday - Chest

DB 1/2 flys 6 x 30,25,20,15,10,5
Bike 19.9 km - 1:01

Wednesday - Arms
1-DB French Press SS Band Pushdowns 3 x 25+25
Conc Curls 3 x 12,11,10 x 35
Standing Wrist Curls 2 x 20,17 x 35s

Friday - Back
Chin-ups 6 x 15,14,13,12,11,10 x bw

Sunday - Cardio
Bike 22.9 km - 1:06
 
Rising Week 21
Thursday - Shoulders & Cardio

DB Side Delts 3 x 20,18,17 x 35s
DB Uprights SS Shrugs 3 x 20,18,17 x 35s
Bike 20 km - 1:00

Friday - Chest/Abs & Cardio
Handle Pushs w/ feet up 3 x 20
Abs Wheel 3 x 8
Bands Front Raises 3 x 30
Bike 20.2km - 1:00

Saturday - Back/Arms & Cardio
Chins ups 8 x bw
5 x 6 x bw+35
12 x bw
Modif. DB Skulls 3 x 25 x 35s
Conc. Curls 2 x 10,8 x 35
Bike 20.3km - 54:35 (Downtown)

I'm DONE my MBA!!!!!!

3 years of non-stop hard work while working. I'm going on a road trip for a week to soak it in.
 
I just noticed this log. I have to say this is really cool and fun to read. Congrats on the MBA and good luck with whatever you do with it.
 
Summer '21
Tuesday Back/Bis(Kelowna)

Lat pulldowns 3 x 15 x 100
Smith Rows 2 x 20 x 95
EZ Curls 2 x 20 x 50
EZ Uprights 2 x 20 x 60
Cable Curls 2 x 20 x 37
BB Shrugs 2 x 15 x 185

Wednesday Chest/Tris (Kelowna)
Chest Press Machinex3 20x100, 17x115, 14x130
EZ Skulls 20x40, 3 15,14,13 x 50
Flys Machine 16x100, 14x115, 12x130
DB Side Delts Drops 3 x 12/10/8 x 25/20/15 xx
Cable pushdowns 30x62, 25x75, 20x87
Side Delts Machine 3 x 20 x 55

Saturday Chest/Back (Kamloops)
DB Flat Bench 3 x 25,23,21 x 50s
Alt Chin-ups 3 x 10,9,8 x bw+20
Cable Flys 3 x 20 x 45
Alt. Dbl Cable Rows 3 x 20 x 50

Sunday Arms/Shoulders (Valemount)
EZ Cable Curls 3 x 20 x "5"
Alt. EZ Cable Pushdowns 3 x 35 x "5"
Cable Rope Pushdowns 3 x 30 x "4"
Alt. Single Cable Curls 2 x 25 x "3"
Cable Side Delta 3 x 25,22,19 x "3"
Alt. Cable Shrugs 2 x 20 x "10"

The trip is a blast so far. Went off roading in the trails, one day in each cities Osoyoos, Penticton, Kelowna, and Kamloops. Next stop is Jasper, my favorite spot.

 
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Summer '21 - Week 2
Thursday (YEG - Chest/Tris)
Chest Press Machine 1 x 15 x 130 -
Cable Flys 1 x 15 x 27.5 -
Single MTS Chest Incline 1 x 20 x 30 -
Dips Machine 1 x 15 x 165 -
Cable Pushdowns 1 x 30 x 42.5
Side Delts Machine 2 x 25,22 x 50 -

Friday (YEG - Back/Bis)
CG Lat Pulldowns 1 x 20 x 120, 1 x 15 x 105
T-Bar Rows 2 x 15,12 x 75
BB Snatch grip Shrugs 2 x 12,10 x 185
EZ Preachers Curls 2 x 18,15 x 50
Cable Curls 2 x 15,15 x 42.5
Cable Uprights 1 x 25,20 x 50

Sunday (Kapuskasing - Arms)
Cable Curls 25 x 35, 20 x 40, 15 x 45
Alt. Cable Pushdowns 40x70, 35x80, 30x90
Bar Cable Curls 2 x 20,18 x 45
Alt. Bar Cable French Press 2 x 20,19 x 50
Bar Face Curls 2 x 15 x 40
SS Bar Pushfronts 2 x 30 x 40

Still traveling. Training is limited by where the gyms are opened depending on the province. I finally landed in Trois-Rivieres today. Gyms are opened and I'm here for approx. 2 weeks.

 
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Summer '21 - Week 3
Monday - Chest/Tris
Incline Bench 2 x 12,10 x 135, 15 x 95
Pec Deck 15x120, 15x135, 15x120
Single Side Chest press 20 x 45, 15x90
EZ Skulls 15x40, 15x50, 15+30CGpressx50
Cable Pushdowns 3 x 20 x 45
Abs Wheel 3 x 6,6,6

Tuesday - Shoulders/Arms
Rear delts machine 20x70, 20x80, 25x70
Side Delts Machine 20x60, 15x75 , 20x60
Jewett Shrugs 12x70, 11x80, 10x90
DB Double Curls 3 x 12,11,10 x 35s
Alt. EZ French Press
Cable Curls SS Pushdowns 3 x 15/30 x 95
Planks 2 x 2min,1min

Wednesday - Legs
AM Treadmill - 10% 3 mph 30 min
BB Squats 2 x 10,10 x 185
SLDL 2 x 10,10 x 185
Abductor Machine 2 x 20 x 125
Alt Calf on S Leg Press 2 x 20 x 200

Thursday - Back/Bis
AM Treadmill 10% 3.2mph 30 min
Lat Pulldowns 1x15x120, 1x10x135, 1x15x120
Tbar Rows 2 x 10 x 100,1x16x75
Cable Facepulls 1x20x50,2x20x60
Conc Curls 3 x 10,9,8x 30
Alt. Hammer Curls 3 x 8,7,6 x 35
Decline abs 2 x 30
Hanging leg raises 2 x 20,20

Friday - Shoulder/Arms
Reverse Flys Machine 2 x 20 x 70
Side Delts Machine 3x20x60, 2x20x45
DB Shrugs 1 x 15 x 90
Dips Machine 2 x 15 x 180
Alt. Curls Machine 2 x 15 x 45
Cbl Pushdowns SS Curls
3 x 20/20 x 90+50

Feels great to finally line up a full week of training. Still in Trois-Rivieres for another week or so. Meeting with a mortgage specialist at my bank today.

 
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Summer '21 - Week 4
Monday - Chest/Tris
Decline MTS Bench 2 x 15,10 x 210
Pec Deck 2 x 16 x 135
Single Side Chest Press 3 x 12,11,10 x 90
EZ Skulls 3 x 15 x 50
Cable Pushdowns 3 x 10,10,9 x 110

Tuesday - Shoulders/Arms
Cable Facepulls 3 x 30 x 60
Side Delts Machine
16x75, 3x12,11,10x90
BB Snatch Grip Shrugs 2 x 20 x 135
Conc. Curls 3 x 18,16,14 x 25
Alt. EZ French Press 3 x 20 x 50
Cable Pushdowns SS Curls 3 x 30/12 x 100

Wednesday - Legs
AM Treadmill
20 min 3mph@10%
Conv. Deadlift 15x235, 15x225
Single Leg Press 25x90,28x140.
Abductor Machine 2 x 20 x 130
Calf on Sleg Press 2 x 25 x 200
Abs Wheel 3 x 7 x bw

Thursday - Back/Bis
Lat Pulldowns
20x120, 15x135, 15x120
Yate Rows 2 x 15 x 135
Meadow rows 1 x 18 x 25
Reverse Flys
Conc Curls
Alternate Hammer Curls

Friday - Shoulders/Chest/Arms
Side Delts Machine 18x75, 3x15,14,13x90
Partial DB Flys 15 x 35, 3 x 15 x 45
EZ Skulls SS EZ Curls 4 x 20+12 x 55
Cable pushdowns 15x90, 3 x 15 x 100

Saturday - Full Body Pump
40 min.

Another solid week of training. Bit disappointed with my real estate plans though. Gotta put it on hold because the market makes no-sense right now.

 
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Summer '21 - Week 5
Monday - Chest/Tris
Chest Press Machine 10*3plts,10*4plts,10*3plts
Pec Deck 20x135, 12x150, 10x165
Single Arm MTS Decline Side Chest 11x90,14x70
EZ Skulls 15x60,20x50
Cable Pushdowns 3x10x100
Hanging Knee Raises 3 x 30

Tuesday
Treadmill 20 min 3.0 10%

Wednesday - Shoulders/Arms
Cable Facepulls 20x50, 3 x 20 x 60
Side delts machine 3 x 20 x 60, 20x45
Conc. Curls 3 x 20 x 20, 20x17.5
SS Cable Pushdowns 3 x 20 x 100, 20x90

Thursday - Back to YEG

Friday - Back/Bis
CG Lat Pulldowns 3 x 15,14,13 x 130
NG Seated Rows 3 x 12 x 120
Meadows Rows 3 x 15 x 20
EZ Curls 2 x 16,13 x 60
Crucifix Curls 3 x 15 x 15

Saturday - Shoulders/Arms
OH Press 2 x 13,10 x 95
Side delts machine 3 x 20 x 65
Reverse flys 3 x 20 x 65
Front EZ Skulls 15x50, 3 x 15,13,10x 60
Incline Bench DB Curls 3 x 12,10,9 x 30

I'm doing too much volume. My energy is drained outside the gym. Will reduce it for the upcoming week, start low and build it up.

 
Summer 21 - Week 6
Monday - Upper

Flys Machine 1 x 15 x 160
Lat Pulldowns 1 x 12 x 145
Side delts Machine 1 x 20 x 80
MTS Tris 1 x 15 x 50
MTS Curls 1 x 10 x 50
Trap Bar Farmer Walk 2 laps @ 225

Tuesday - Cardio
AM Bike - 20.2 km - 1:09h
PM No-Gi Kingdom - 1 Hr

Wednesday - Legs
AM Seated Leg Curls 1x30x130
Hack Squats 1x15x225
DB Lunges 1 x 12ea x 40
Horiz Calf Raises w stretch 1x20x190
Abductor Machine 1x18x220
Wrestler Bridges 1x29xbw
PM Bike 9.5km 22:10min

Thursday - Arms
High Incline Tread 30 min 456cals
Close Grip Bench 8x185, 12x155
Conc. Curls 2x12,10x35
DB Incline Kickbacks 20x15s, 20x20s, 20x15s
Preacher Curls Machine 2x20,15x80
Tris Machine 12x125,20x95

Friday - Upper
Pec Deck 10x175, 15x145
Chest Press 20x130
Side Delts Machine 10x95, 20x65
MTS Rows 3x10x50
Cable Pushdowns 2x20x50
Alt. Cable Curls 2x12x50
Forearm Rope Rolls 3x1-1/2x11#

Saturday - Jasper Hike
Sulphur Skyline Trail - 2:45hrs

Back to BJJ Baby!!! The plan was to go a few times this week but I slightly tweaked my back on day 1. It's fine now, let's roll.

 
Summer 21 - Week 7
Monday - Upper

OH Press 2 x 12,10 x 100
Single MTS Rows 15x60, 15x50
EZ Skulls 12x70, 18x50
EZ Curls 15x60, 15x50
Cable Flys 12x25, 10x30, 12x25
PM No-Gi Kingdom - 1 Hr

Tuesday - Cardio
Stairs 8x200 25:50
PM No-Gi Kingdom - 1 Hr

Wednesday - Legs
MTS Leg Curls 15x70, 15x60
Front Squats 20x135,6x185
Abductor Machine 1x30x220
Horizontal Calf Raises 1x20x210
45 Deg Back Raises 1x20x25
Decline Abs 1x15x45
PM No-Gi Kingdom - 1 Hr
AM BW: 186.6

Thursday - Cardio
High incline tread 30 min - 490 cals
PM No-Gi Kingdom - 1 Hr

Friday - Upper
Single Arm DB Rows 15x70, 18x60
Incline Bench 2x13,11x135
EZ Upright Rows 12x70, 12x80, 12x70
Cable Pushdowns 7x15x62.5->32.5
Conc. Curls 12x35, 12x30
DB Farmer's Carry 2laps @ 80s

Saturday - Hike
Elk Island - Little Tawayik Lake "Trail" - 18.2km 2h35.

Solid week of training!! 4x BJJ, 3xWeights, 2xCardio, 1xHike
Registered for a No-Gi competition next weekend. Pretty pumped to see how it'll go.

 
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Summer 21 - Week 8
Monday - Upper
Pec Deck 12x175, 16x145
Single MTS Rows 16x60, 17x50
Side Delts Machine 15x95, 22x65
Dips Machine 12x225, 15x185
Crucifix Curls 17x15, 15x20, 17x15
Facepulls 3x30x30
PM No-Gi Kingdom 1hr

Tuesday - Cardio
Stairs 10x200 - 29:28
PM No-Gi Kingdom 1hr

Wednesday
Full-Body pump 45min
PM No-Gi Kingdom 1hr
AM BW 183.6

Thursday/Friday Off

Saturday - Comp Day @ Kingdom
No-gi White belt 175-195#

So... Not the result I wanted. I put up a great fight, we went through 3 overtimes, but I lost in my first match. It was a tough matchup and a couple of things handicapped me. I.e. I pull an electric chair right off the bat then the ref tells me that's not allowed...? Anyways, not here to make excuses but to improve.

What went well:
-Attempted an omoplata from rubber guard
-Pulled 3-4 electric chair sweeps
-Attempted armbar from the bottom
-Got back up through a dog fight
-Secured a double-bag and crackhead control but wasn't sure where to go from there.

What I need to work on:
-I got submitted by a Scarfhold, one of my goto move. I didn't know how to counter it, and I was shocked that it happened to me for once hahaha. Let's learn the escape there.
-Wrestling. The guy was an actual wrestler. Super heavy on top. That's my worst match-up. I need to improve my wrestling, let's see where I can do that close by.

Still not bad for only being back for 2 weeks. In a perfect world, I want to compete at blue belt next.

Next week will be so fun, I'm going to Vancouver to train at 10th Planet for a week. Let's roll.

 
Summer 21 - Week 9
Monday - Vancouver
AM 10p BJJ 1hr
PM 10p BJJ 3hrs


Tuesday - Vancouver
AM West Coast Iron
Hammer Strength Low Rows 2x30x45
HS Flys Machine 2x15x"16"
HS Delts Machine 15x20, 10partsx35, 3x15x20
Cable Pushdowns 3x30x60
HS Curls Machine 3x15x45
Decline abs 1x50
PM 10p BJJ 3hrs

Wednesday - Vancouver
AM 10p BJJ 1hr
PM 10p BJJ 3hrs


Thursday - Vancouver
AM Hike Lower Alouette River - 10km - 1h46
PM 10p BJJ 3hrs

Friday - Jasper Pit Stop
Pauses Front Squats 2x10x95
BB Shrugs 2x15x135
Lat Pulldowns 2x15x100
DB Bench 2x12,10x60s
One Arm DB Rows 2x10x60
Paused Seated Leg Curls 2x12x115
Cable Pushdowns 2x20x42.5
SS Cable Curls 2x15x30
Cable Crunches 2x20x20
DB Kickbacks 2x20x15s

Saturday - YEG
Kingdom Open Mat 1hr


Insane week of training for my last week of vacation. Drove to Vancouver and did every class at the 10th planet there. It was a blast and everyone was really welcoming. Worked on pressure guard passing mostly. Took a lot of notes, and I'm super motivated to keep on getting better at bjj.

 
Summer 21 - Week 10
Monday - Upper (Holiday)

Bench 2x10,8x185
MTS Rows 2x20x60
EZ Skullcrushers 3x15,12,9x60
EZ Curls 2x15,12x60
Delts Machine 3x15,13,11x80
Decline abs 2x15x45

Tuesday - Cardio
AM Stairs 10x200 - 31:00
PM Kingdom No-Gi 1hr

Wednesday - Lower
AM Cable Pushdowns 3x30x42.5
Single Leg Curls 15x70, 15x60
Leg Press 2x20x225
Kickback Machine 2x12x85
Horizontal Calf Raises 2x18x210
Hanging Leg Raises 2x10x12#
PM Kingdom No-Gi 1hr

Thursday - Cardio
AM High Incline Tread 30 min - 444cals
Reverse Flys 3x20x55
Russian Twist 3x20x15#
PM Kingdom No-Gi 1hr

Friday - Upper
BB Rows 3x12,11,10x145
Pec Deck 2x12,11x175
DB Kickbacks 2x20x20
Jewett Shrugs 2x12x70
DB Side Delts 30x20s
Conc. Curls 2x11,9x35s
Abs Wheel 2x10,8

Saturday
Kingdom Open Mat 1hr

Registered for a no-gi competition on September 24th, and I will therefore increase mat time. Plan is to go 2hrs a night Monday-Thursday. On top of the weights/cardio, that should be plenty. I will lean out my lifting routines to accommodate the extra training.

My gym will start giving belts for no-gi! That's really kool.

Started my new job and it's a blast. I love it so much already. I got to pick up on the technical side of things, but the processes and management side of it I can add value right away.
Also, they just bought a gym where I'll be able to workout at lunch time. That'll be a big quality of life improvement, as right now I have to wake up at 4:45 to hit the weights, then work, then jits at night. It's ok, but it cuts into my sleep schedule which has a few downsides.

 
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