Power Physique

Purple Quest #40
Monday

Bike 22.0km - 53:23
Flys Machine 18x130, 15x145, 12x160
Delts Machine 20x60, 18x70, 16x80
DB Kickbacks 15x20, 13x22.5, 12x25

Tuesday
Classic Pulldowns 3x12,11,10x130
BO Rows 3x12,11,10x135
DB Double Curls 3x12,10,8x30

Saturday
Kingdom Open Mat 1hr

Been in my car all week driving across the country; consider it a deload.

 
Purple Quest #41
Monday

AM Ngrip Pulldowns 15x120, 10x140, 20x100
T-Bar Rows 15x75, 10x100, 20x50
Reverse Flys 3x20,18,16x55
Conc Curls 5x10x25
PM Walk 1hr

Tuesday
Kingdom Nogi 1hr

Bike 21.4km - 1hr

Wednesday
AM Bench Feet up 3x12,11,10x135
Flys Machine 3x10,9,8x145
DB Shrugs 2x10x80
Cable Pushdowns 5x15,14,13,12,11x55
PM Stairs 7x200 - 19:50

Thursday
Shoulder Press Machine 22x40, 15x50, 10x60
Delts Machine 3x13,12,11x65
Dips 4x10,10,10,9xbw
DB Preacher Curls 3x12,11,10x20
Kingdom Nogi 1hr

Saturday
Kingdom Wrestling 1hr
Kingdom Open Mat 1hr

 
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Purple Quest #42
Monday

CG Lat Pulldowns 3x11,10,10x140
EZ Curls 5x15,14,13,12,11 x50
Muay Thai 1hr

Tuesday

Facepulls 3x20x35
Delts Machine 5x20,19,18,17,16x50
Kingdom Nogi 1hr

Wednesday
SLDL 3x10x185
Abs Wheel 3x8,7,6xbw
Walk 1hr

Thursday
DB Bench 3x10,9,8x70, 10x50
Cable Pushdowns 5x15,14,13,12,11x42.5
Kingdom Nogi 1hr
Walk 1hr

Friday
DB Side Delts 5x15,14,13,12,11x20
Hammer Curls 3x12x20
Tawayik Lake Hike - 11km 1h30

Saturday
Kingdom Wrestling 1hr
Kingdom Open Mat 1hr


Sunday
Walk 1hr

 
Purple Quest #43
Monday

BO Rows 3x13,12,11x135
Conc Curls 5x15,14,13,12,11x25
Walk 30 min

Tuesday
Jewett Shrugs 3x20,18,16x60s
EZ Uprights 5x20,19,18,17,16x50
Kingdom Nogi 1hr
Walk 30 min

Wednesday
Front Squats 3x12,11,10x135
45 deg Back Raises 3x10,9,9x25

Thursday
Kingdom Nogi 1hr


Friday
Push ups 20x20,19,18,...,1 =210
DB Side Delts 5x18,17,16,15,14x20
Walk 30 min

Saturday
Kingdom Wrestling 1hr
Kingdom Open Mat 1hr


Sunday
Walk 1hr

Started my new job this week; so far so good.

 
Purple Quest #44
Monday

CG Lat Pulldowns 2x12,11x145, 10x160
EZ Curls 4x16,15,14,13x50, 8x60
Walk 30 min

Tuesday
Facepulls 3x20x42.5
Delts Machine 4x20,19,18,17x55, 17x65
Kingdom Nogi 1hr

Wednesday
Walk 1 hr

Thursday
Kingdom Nogi 1hr


Friday
Walk 1hr

Saturday
Kayak 1hrs

 
Purple Quest #45
Monday

Chin-Ups 12,11,10...2,1 (78)
DB Twist Curls 5x15x20
Walk 1hr

Tuesday
Kingdom Nogi 1hr

Walk 30 min

Wednesday
Push Ups 5x20
DB Upright Rows 5x20x20
Abs Wheel 3x8
Walk 1 hr
Bike 1 hr 20.5km

Thursday
Kingdom Nogi 1hr

Walk 30 min

Friday
Walk 1.5hr
BW Squats 5x20
DB Side Delts 5x15x20
DB OH Tris 5x20,19,18,17,16x35

Saturday
Walk 1hr
Kingdom Wrestling 1hr
Kingdom Open Mat 1hr

 
Purple Quest #46
Monday

Walk 30 min
Single DB Rows 10x60, 10,10x75, 15x60
Seated Leg Curls 12x115, 12,12x145, 15x115
Conc Curls 3x11,10,9x30
Russian Twists 3x20x15
Bike 1hr 22km

Tuesday
Walk 30 min
Kingdom Nogi 1hr

Wednesday
OH Press 10,9x90, 18x55
DB Lunges 3x16x30
Cable Pushdowns 3x20x50
Incline Chest Machne 10x30,10x40,18x30
45Deg Back Raises 3x10x45
Walk 1hr

Thursday
Walk 30 min
Kingdom Nogi 1hr
Bike 1hr 22km

Friday
Walk 30 min
Circuit - 3 rounds
Handle Push-ups x15
BW Squats x15
Abs Wheel x5
Chin-ups x10
DB Calf Raises 20x35#
DB Side Delts 15x20#
Leg Raises x20
DB Curls 15x20#
DB Kickbacks 15x20#

Saturday
Kingdom Wrestling 2hr


Got my first no-gi superfight scheduled for Sept 25th, pretty thrilled about that!

 
Purple Quest #47
Monday

Walk 30 min
Bench 10x185, 7x205, 4,3x225
Lying Leg Curls 12x125, 9x140, 8x155
BW Dips 3x15
Abs Wheel 3x10,9,8
DB Farmer's Walk 3laps@100#s

Tuesday
Walk 30 min
Kingdom Nogi 1hr

Wednesday
Walk 45 min
BO Rows 13x135, 10x165, 8x185, 10x135
DB Side Delts 3x15x25
EZ Curls 3x10,9,8x70
DB Lunges 3x18x35
Cable Abs Twists 3x10x30

Thursday
Walk 30 min
Kingdom Nogi 1hr

Friday
Walk 30 min
Bike 22km 59:00

Saturday
Kingdom Wrestling 1hr
Kingdom Open Mat 1hr

 
Purple Quest #48
Monday

Bench3x10,9,8x185
SLDL 2x10,9x185
Facepulls 3x20x30
BW Dips 3x18,16,15
Leg Raises 3x20
Kingdom Wrestling 1h15

Tuesday
Kingdom Nogi 1hr
Kingdom Wrestling 1h15

Wednesday

Ngrip Lat Pulldowns 3x12,11,10x140
Leg Press 3x15x225
DB Side Delts 3x10x30
DB Double Curls 3x12,11,10x30
Abs Wheel 3x10,9,8
Walk 30 min
Kingdom Wrestling 1h15

Thursday
Kingdom Nogi 1hr
Kingdom Wrestling 1h15

Friday

Elk Island Hike 11km 1h24

Saturday
Kingdom Open Mat 1hr
Kingdom Wrestling 1.5hr

Sunday

Walk 1hr

New gym schedule where wrestling fits perfectly into my schedule! Pumped to get a lot more mat time, especially because wrestling is my "weakness" given my 10thplanet guard style.

 
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Purple Quest #49
Monday

Bench 5x185, 3x205, 5x225, 1x235
Deadlifts 8x225, 5x275, 3x315
Chin ups 3x12,10,8
Dips 3x12,10,10x20
Decline Abs 3x22,20,18
Kingdom Wrestling 3hrs

Tuesday
Kingdom Nogi 1hr
Kingdom Wrestling 1h30


Wednesday
Squats 7x185, 3x205, 8x225
OH Press 5x95, 5x105, 5x115, 3x125, 2x135
BO Rows 8x135, 5x165, 4x195, 2x225
Conc Curls 15x25, 12x30, 10x35
Dragon Flags 3x10,9,8
Kingdom Wrestling 1h30

Thursday
Kingdom Nogi 1hr
Kingdom Wrestling 1h30


Friday - Off

Saturday
Kingdom Open Mat 1hr
Kingdom Wrestling 2hr


Sunday
Walk 1hr

There's a belt on the line for my superlight! Comp is Sept 25th. I had to register for my division (~4 matches) to enter the super fight. I hope the super fight happens before.

 
Purple Quest #50
Monday

10 rounds:
15 Push-ups
10 Chin-ups
5 Abs wheel
Bike 21.5km - 57:30
Kingdom Wrestling 1h30

Tuesday
Kingdom Nogi 1hr
Kingdom Wrestling 1h30


Wednesday
BO Rows 10x135, 9x165, 8x185, 15x135
Incline MTS Press 13x45, 12x55, 11x65
DB Lunges 2x20x45
DB Delts 3x10x25
French Press/EZ Curls SS 3x15/10x50
Leg Raises 1x40
Bike 1hr
Walk 30 min

Thursday
Kingdom Nogi 1hr
Kingdom Gi 1hr


Friday
Rowing 30min 7,037m
Bike 22.7km - 57:22

Walk 30 min

Saturday
Kingdom Gi 1hr
Kingdom Open Mat 1hr
Kingdom Wrestling 1hr


Sunday
Walk 1hr

My opponent pulled out, superfight is cancelled.

So they ask if I want to move up a weight class, in the gi division! I only wore a gi a handful of times...I'm the most 10th planet guy in town... so I said yes.
-195 gi blue next Saturday
-182 no-gi blue next Sunday.

 
Purple Quest #51
Monday

Walk 30 min
Kingdom Wrestling 1h30

Tuesday
Kingdom Nogi 1hr

Wednesday
Bike 1hr

Thursday
Walk 30 min

Friday
7lbs watercut - 2hrs

Saturday
Gold - Gi <195# Blue


Sunday
Gold - Nogi <182# Blue


Thrilled with the results. Several weeks of hard work paid off. Back to the gym tomorrow.

Gi: Won 3 matches on points. Much slower pace than what I'm used to. On my first match, the opponent stiff-armed my lapel. I stood there for a minute confused. Couldn't shoot, couldn't collar tie, couldn't underhook... but I've got no footage of my gi day. It was a LOT of fun. I had zero stress and no expectations going in.

No-gi: Tied my first match. Watching the footage, I did pretty well. Got the takedown, had top control most of the match, and hit a nice sweep. I would have won on points, and I caught/released a toe-hold which would have been illegal. I will meet this opponent again in the future I'm sure. In the second match, I got a Smother Choke which my coach showed me 2 weeks ago. The last one was a straight ankle lock.

 
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Purple Quest #52
Monday

Chin-Ups 3x12
BW Squats 3x30
Push-ups 3x20
Abs Wheel 3x6
DB Side Delts 3x20x20
DB Curls 3x15x20
DB Kickbacks 3x15x20
Walk 30 min
Kingdom Wrestling 1hr

Tuesday
Kingdom Nogi 1hr
Kingdom Wrestling 1h30

Wednesday

Bench 2x10x185
BO Rows 2x10x185
BB Shrugs 2x15x185
Leg Curls 2x12x160
Cable Curls 3x10x35
SS Cable Pushdowns 3x15x50
Kingdom Wrestling 1h30

Thursday
Kingdom Nogi 1hr

Friday

Walk 1hr

Sunday
Walk 1hr

One year into my blue belt. Had a good chat with my coach: I'm ready for purple; he could promote me right now and I would do well in competitions. However, he wants me to WIN purple belt competitions as soon as I'm promoted, so I'll spend a bit more time at blue. Also, the opponent I couldn't submit started as a pro fighter in 2011, so I'm still getting good comp experience at blue.

It would have been nice to be promoted exactly one year in but I understand. My next goal anyway is to win the advanced division. Some competitions have Purple/Brown/Black compete in the same brackets. My coach was submitting black belts at purple, and I want to be able to do that too.

Got sick this week, had to skip a few sessions. It's my body forcing me to take a break after the competition stress/training.

 
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Monday
Walk 30 min
DB Curls 50x20#
DB Kickbacks 50x20#
DB Upright Rows 50x20#
Kingdom Wrestling 1h30

Tuesday
Kingdom Nogi 1hr
Kingdom Wrestling 1h30


Wednesday
Chin-ups 5x10
Pushups 5x20
BW Squats 5x30
Kingdom Wrestling 1h30

Thursday
Kingdom Nogi 1hr


Friday
Bike 1hr

Saturday
Kingdom Open Mat 1hr


Sunday
Wrestling Competition


Won all of my (4) matches at the 1st Kingdom Wrestling Competition. (3) pins and (1) 10-points lead. It gives me a lot more confidence in my wrestling skills moving forward.

 
Purple Quest #55
Monday

Paused Bench
10x135
8x165
5x185
5x195
5x205
Delts Machine 3x10x60
Cable Arms Superset 3x15+10x50/35

Tuesday
Kingdom Nogi 1hr


Wednesday
Yates Rows 3x12x135
CG Lat Pulldowns 3x10x120
EZ Upright Rows 3x12x50
EZ Skulls/Curls SS 3x15+10x50
Walk 30min

Thursday
Kingdom Nogi 1hr


Friday
Leg Press 3x10x315
Seated Calf Raises 3x15x70
Leg Curls 3x12x145
BW Lunges 3x20
Abs Wheel 3x15,13,11

Sunday
Bike 1hr

 
Purple Quest #56
Monday

Paused Bench
8x135
5x165
5x185
4x195
3x205
4+1x215
Delts Machine 3x15x65
Facepulls 3x15x35
BW Dips 3x18,17,16
Curls Machine 2x12,11,10x80
Walk 30 min

Tuesday
Kingdom Nogi 1hr

Wednesday

Leg Press 3x15x315
Seated Calf Raises 3x15x90
Leg Curls 3x15x150
Lunges 3x20x20
Abs Wheel 3x16,15,14
Walk 30 min

Thursday
Kingdom Nogi 1hr

Friday

Yates Rows 3x12x145
CG Lat Pulldowns 3x12x120
Flys Machine 3x12x130
EZ Upright Rows 3x15x50
EZ Skulls 2x18x50
EZ Curls 2x12x50

Saturday
Kingdom Open Mat 1hr


Sunday
Walk 45min

10th Planet Calgary is opening next Saturday. ~3hrs away from where I live. Can't wait!!

 
Purple Quest #57
Monday

Bench 7+1x235
Yates Rows 5x10x135
Delts Machine 3x15x70
BW Dips 3x20,19,18xBW
Curls Machine 3x12,11,10x85
Walk 30 min

Tuesday
Kingdom Nogi 1hr


Wednesday
Flys Machine 10x130, 10x145, 10x160
SLDL 3x10x135
DB Shrugs 3x10x135
Lat Pulldowns 10x120, 10x130, 10x140
Leg Raises 1x25
Cable Tris 3x12x42.5
SS DB Curls 3x10x25

Thursday
Kingdom Nogi 1hr


Saturday
Kingdom Open Mat 1.5hr

10 YEARS OF THIS LOG!
From MMA to Powerlifting to Men's Physique to BJJ, what a fitness journey. I also went from broke construction labor to director in my career, starting from scratch all the way across the country. Cheers to another 10 years of success!

 
Purple Quest #58
Monday

Bench 3x3x235
Single DB Rows 10x60, 10x70, 10x80
DB Side Delts 3x10x25
Conc Curls 3x10x30
EZ Skulls 3x10x60
Walk 30 min

Tuesday
Treadmill 25min 3mph@15%
Kingdom Nogi 1hr

Wednesday
Squats 3x5x225
Good Mornings 10x95, 8x115, 6x135
Horiz. Calf Raises 3x15x190
Glute Machine 3x10x70
Abs Wheel 3x10
Walk 30 min

Thursday
Kingdom Nogi 1hr

Friday
Flys Machine 10x160, 10x165, 10x170
High MTS Rows 10x60, 10x65, 10x70
EZ Upright Rows 10x60, 10x70, 10x80
DB Curls 3x10x30
Cable Pushdowns 10x57.5, 10x65, 10x72.5
Walk 30 min

Saturday
Kingdom Open Mat 1hr

 
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