30ZakaryTremblay

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week 1

Week 2

Week 3

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Week 4

Week 5

squats 4×8 235lbs (first one plus warm ups cut) overhead press 4×8 95lbs rows 3×8 135 https://youtu.be/l8PndX5pTgg

Accessories were not shown as I didnt want to make those in that section uncomfortable. Bicep seated curls 3×12 25lbs face pulls 50lbs 5x to failure

1. Why did you choose to do this workout for week 5? Was final block of my hypertrophy phase had a lot of volume for my standard trains movements I find practical.
2. Is it an activity you can see yourself doing fir the rest of your life? I can see myself doing these for the rest if my life with no doubt.
3. How many times a week do you usually workout? 4 times a week excluding swimming
4. How has your present exercise habits affected your health? extra volume brought my conditioning up and helps for recovery between sets. Outside of gym I just feel a little bit more drained as the weight is beginning to fatigue me
5. What are the 6 dimensions of health? physical, mental, social,intellectual, environmental and spiritual health

Week 6

squat 3×8 225lbs, bench 3×8 155lbs, pull ups 5x(5-7). Accessories not shown again. Bicep and face pull work 3 sets of to failure for both.

1.hiw many times a week do you eat junk food? very rarely. Maybe 2 times in a month will I consume any fast food. Usually subway or Amir are my go to

2. How do you feel after having eaten junk food? Not that bad. The food quality isnt poor from those locations and I still moderate my intake.

3. Name 3 of your favorite fruits.Blueberries,kiwis, and bananas

4. Name 3 of your favorite vegetables Brussel sprouts broccoli and carrots

5.wjat are the major risks associated with CHD? Smoking, high cholesterol (more LDL), high blood pressure, inactivity, and obesity.

6. What ie your target heart rate zone for working outBetween 60 and 85% of maximum145 (220-20=200×(.725)=145)

7. What is the purpose of using THRZBenefits include improved functionality of heart and lungs as well as general wellbeing (caloric burning is involved aswell but that applies to any movement).

Week 7

Superset squat 3×12 to lunges x8 each leg at 60lbs. Superset pushups 3×12 25lbs to 5 weighted chinups at 35lbs. Unilateral db press 3×8-6 25lbs. Db rows 3x to fail 25lbs.

1. Did you eat your favorite vegetable and fruit last week? yes. asparagus and strawberries
3. How do you think bad eating habits would or are affecting you as a vanier student?I’d have far less energy and would likely have poorer sleep aswell as focus. likely lowering performance in school
4. What are the 5 components of fitness? cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.

Week 8

Pushups 3x 12 25lbs. 3×5 weighted chinups 35lbs. 3×5 pullups. 3×8-12 25lbs curl each arm. Rows 1xfail each side 60lbs 2xFail 25lbs. 5x fail db skullcrusher.

1.Name one exercise for each of the following muscle groups: Anterior deltoid, biceps,
triceps, pectoralis major, erector spinae, rectus abdominis, gluteus maximus, hamstrings,
quadriceps and calves. face pulls, curl, skullcrusher, bench press, hyper extensions, plank, squat, Romanian deadlift, lunges and calf raises (exact order of question)

2. How do you feel mentally and physically now that you’ve been working out for 8 weeks?Not too different. Has been longer than 8 weeks for me but if anything sleep has been better especially given circumstance.

Week 9

All were to failure, pushups 5xf, pullups 5xf, tempo skull crusher 5xf, unilateral db press 5xf, devils and Angel’s 3xf

1. Name a few stressors you are experiencing . as far as stressors go, I’m just bored and lonely with what’s been going on
2. Name a stress management technique you use. Contract and release is the one I would use if I felt the need. Although I never regularly use a method
3. When should dynamic stretches be performed? before work, during warmup.
4. What is the purpose of doing dynamic stretches? To maintain warmth in body and gradually prepare the body for the work it is about to do. Stretching is usually specific to exercises you will be performing(e.g if squatting can squat with no weight through full proper range)

Week 10

1. 6 essential nutrients. water, vitamins, minerals, fats, carbohydrates and proteins.
2. Link to canadian food guide. https://food-guide.canada.ca/en/
3. What should your plate look like according to the Canadian food guide reccomendations. 50% vegetables/fruits, 25% protein based and fat based foods (fish, meat,nuts), 25% whole grain foods (rice, oats, pasta)
4. How does your plate look like during breakfast lunch and dinner. I cannot say that at every meal it’s similar to that although I’m confident in thinking my daily proportions are similar to what’s given with a slight lean towards more grain than vegetables. Breakfast is almost all while grains and fruit lunch is 50%protein 40% grain and 10%vegetable and supper is more vegetable dense but less protein.
5. How could you improve? Add more sources of fruit and vegetables.

Week 11

1. What what you learn in gym 101? in 101 I learned about the importance of a warmup. Usually preferred to jump into a workout or an activity without it
2. What did you learn in 102.Flexibility and mobility became apparent to me as I injured myself constantly
3. What did 103 teach you.I cannot say that it taught me more about it but I can definitely say that it put a spotlight on my weak endurance be it cardiovascular and muscular.
4. Name one thing that you learned that you will use for the rest of your life. All of the above. My belief of a pure strength pursuit being good enough has been drastically changed as all these classes have shown me.
5. Recipe :it wasnt anything fancy as it was a pantry raid and freezer raid: half cup of parboiled rice with 1.5cups of water to boil, add stems of green onion. Bring pan to medium high heat ,add oil and chili flakes, slice horse meat to smaller pieces to accelerate cook time and have more surface area to brown season liberally before letting it touch pan. When first side seems brown enough flip all, after half the time that you originally gave them on first side throw 1 full diced onion. Let them sweat and deglaze bottom of pan creating a juice. Once onions have browned from cooking and absorption of juices let sit in plate. In same pan throw in 1 cup of chopped asparagus again for cook time. When asparagus is at half desired cuisson throw in green onions. Once all in deglaze with water or lemon juice I use both. Let the juice reduce and coat your vegetables. Then mix all together. A simple hardly a recipe meal.