An all around workout of biceps , shoulders , legs and biceps.

4x Megaset combined with a dropset of Back on peckdeck , biceps curls and lundges

4x Megaset combined with drop set of Bench press , biceps raise on machine, inner thigh squeeze , outer thigh squeeze

3x superset of cable side abs and front legs raise

Throughout the program of 10 week, the goals I acheived the most was to maitain my current body composition and fitness condition even if my free time is very limited with work and school. Another goal I acheived as well is to bring most of my friend with me throughout the entire project to film me. In that case, I succesfully kept myself in good health,but all of my friends as well. The goal for which I had less success was I will say in term of weight imporvements in my programs. I think I have not been as much succesful because my weight improvement during the 10 weeks could have been better in my opinion. Concerning my diet, it did not really change throughout the 10 week since I always check my diet accurately before and after the 10 week project. In fact, since my childhood, I always been raised and used to eat healthy food only. Even with the achieved and unacheived goals, I discovered about myself that I perseverance and discipline when I’m getting myself in a project or work.

Back and biceps workout today

Superset of deadlifts and lower back raise (3X8)

Superset of Chin ups and Back cable pull (3X8)

Superset of pull ups and hammer bicep curls (3X8)

Superset of leg raise , roll over and russian twist (3X15)

What will motivate me to pursue an active lifestyle in the future is my willing to perform and have fun doing the sports I love the most. I see myself in an active lifestyle as a happy and healthy indivudual since I will be able to have fun and play the most sports as I can without any limitations. I think as well that maintaining a healthy lifestyle will let me be in an healthy state of mind and keep a good self-esteem. In fact, having an healthy lifestyle boost our immune system, helps decrease LDL levels ,increase HDL level and build a stonger heart. Althought, a sedentary lifestyle can contribute to depression , anxiety and increases the chance of developping heart diseases. The avocados and eggs contains some really good natural fats.

Back and biceps workout today

Superset of deadlifts and lower back raise (3X8)

Superset of Chin ups and Back cable pull (3X8)

Superset of pull ups and cable bicep curls (3X8)

Superset of barbell curls and alternate dumbbell biceps curl (3X8)

The importance of doing a warm-up is crucial. In fact, it prepares your body and muscle to receive stress effectively by increasing the blood circulation and the heart rate. Then, the effectiveness of your workout increases and the risk of injuries decreases. A successful warm-up bring oxygen to your muscle by warming up for a minimum of 8 minutes. Also , the cool down is equally important since it brings back the heart rate and blood circulation to a normal pace. Although, there is no specific time to stretch your muscle, but it is primordial to never stretch a cold muscle. It needs to be stretched at least after a warm up or workout. Stretching is very important since it helps the muscle to take back its form after being ripped and prevents the risk of injuries since it increases flexibility. It is also important to sleep a minimum of 7 to 9 hours in order to effectively recover from physical activities. Personally, I generally meet these requirements ,but sometimes the workload of assignments and studies I do not sleep enough. The only way to ensure a good routine of sleep is to keep myself organized and in advance of my schedule. If I don’t sleep enough, my immune system will not recover properly and my risks of heart diseases and diabetes will increase. When I study, I really like to eat fruits and nuts mix. It is quick and easy to carry with you and i keeps all my nutriments level stable( sugar, protein, carbs and fat).

Shoulders and abs day.

3X Megaset of lift bar one arm + shoulder raise + wood chops

3X Megaset of neutral side cable raise + front dumbbell lift + abs wheel

3X Megaset cross cable lift + kettlebell front raise + legs raise

For this week, I feel a huge amelioration in sleep and my mood since the week break is coming and since I train more often on a weekly basis. My weekly fitness plan had many effects on myself, but the biggest one is the increase in commitment and efforts I put in college. College is as well a big barrier in my fitness goals due to the considerable time and efforts coming with my academic goals. As a solution, I tried something new in my routine being working out in the morning. It sets up my day and frees my evening for assignment. You should rest between 1 to 2 days before training the same muscle group again. Otherwise, the specific muscle group will not recover and will decrease in efficiency and increase in injury risk. Therefore, the amount of time you spend training a muscle group is less important than the amount of stress you apply on it.

Friday workout of chest and abs.

Superset of Chin-ups(3X8) with lower cable raise (3X8) / rest 60sec

100 reps series of dumbbell press (10X10)

Superset of Russian twist and row (3X10) combined with side reach with kettlebell (3X8)

This program fits well in my schedule if my daily tasks are done on time. In that case, I find time to train pretty easily during evenings. If not taken care of, it is harder and I will probably train 2 times in my week instead of 4. My stress level before my training is usually stable, but highly present. After my trainings, I am in a relaxed state of mind proud of my achievement.

Back and shoulders workout completed today:

3 X Triple sets of back row , cable pull and barbell pull-down each of the exercises completed as a drop set. ( 3X 12-10-8) tempo 1-0-1

3 X Triple set of handle pull-down, standing back row and pull ups each completed as a drop set. (3X 12-10-8) tempo: 1-0-1

3 X standing back fly, peck-deck inverse fly, seated back raise each completed as drop set. (3X 15-12-8) tempo: 1-0-1

3 X superset of Russian twist on bench (12reps) and leg raise. (8 reps) tempo: 1-0-1

According to the ACSM, we should practice cardiovascular activity daily for 20 minutes in order to acquire health benefits. A good example would be jogging or skiing ,rather than reading a book. As well, we should drink eight glasses of water everyday to remain healthy.

Progressive overload is a type of workout which is normally chose by individuals who wants to increase their muscular mass. In sum, instead of keeping the same volume and intensity throughout a workout, this technique includes a gradual increases in number of reps/sets to stimulate muscle atrophy and therefore produce muscular gains.

Leg and core day at the Monster Gym. Open 24/7/365 costs 24.99/year for students. I went for an alone session and felt much more energetic compared to the beginning. I learned about balance and muscle coordination. The gym is huge and has a ton of equipment available. Surprisingly , the gym was really busy at 5pm; not a fan. I would still recommend this location to my friends ,but outside of the busy hours.

Generally, I really enjoy playing hockey , golf and tennis all year long. I will probably still go train at the gym and play hockey. On a long-term perspective, I see myself practice team sports as a hobby and meet friends along the way.

Hockey session at the Bleu Blanc Bouge ice rink of the Parc de la Confédération, 6262 Av.Fielding Mtl

Outside refrigerated ice rink open every day from 8AM to 11PM and absolutely free! Went for a shinny hockey session to work on my edges , cardio and muscle coordinance. I felt much more energic when I left compared to when I arrived ,but on the ice was the best moment; a ton of fun. Went with a hockey coach and learn more about agility , balance and board protection. I would recommend 200% this location this rink is crazy!

I like to maintain my active lifestyle by respecting a strict exercise program. For this reason , it lets me meet new people , maintain my current body composition and improve my cardiovascular performance( anaerobic zone). My weekend hockey sessions let me simultaneously have some fun and help me strengthen my body core and my legs. Examples that would motivate me to pursue an exercise routine is to feel proud about my health achievement , influence my closest friends to take a healthy behavior like mine and discover new facets of myself through this journey. The only thing is that I often choose the excuse of how either school , work , assignments and even my life in general is filled so I can slack off.

Nice schedule open all week from 6AM to 10PM and from 8AM to 5PM during weekends *only 19$/month btw*

Nautilus Plus DDO session : https://www.nautilusplus.com/gym/dollard-des-ormeaux/

I was pretty tired before entering the gym in the morning especially because I went alone. The motivation was a little bit low but as soon as I finished I felt energetic and ready to get my day going. I learned that you should always show up for a training even if you don’t want to ; you will never leave with the same feeling.

I really liked the vast selection of equipment and the staff that Nautilus Plus DDO had to offer maybe a little bit far from my home but no big deal.

I would definitely recommend this location to a friend. It is worth for a try.