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Re: Portia's training diary 2012

Posted: Sat Aug 11, 2012 10:38 am
by pphelps

Usual pre-workout meal , oats, protein and banana.

(looks green as we have been using a pumpkin seed protein powder)


Typical days lunches tofu, sweet potato, and salad full of veggies!

Re: Portia's training diary 2012

Posted: Sun Aug 12, 2012 10:14 am
by pphelps
:shock: :shock: :shock: :shock:

Re: Portia's training diary 2012

Posted: Mon Aug 13, 2012 6:04 pm
by pphelps
Today was Abs & Shoulders

Cable Crunches 50/15 50/15
Weighted Leg raises 15/15 15/15
Seated DB Press 30/6 30/6 really happy I got 6 out on my own was tough to get them up at first
Hs Press 55/6 55/6
Side Laterals 17.5/6 17.5/6
Rear Delts 60/6 65/6

Mass Machine Cardio distance 7.04, I struggled to breath near the end maybe the last 5 minutes, like my lungs weren’t expanding to take in the air. Maybe I had my Heart Rate Monitor on too tight lol!!

Tomorrow is legs I plan on recording my squats and stiff legged deadlifts tomorrow for Skips expert coaching, want to take my training to the next level, I want more quality muscle mass!

I have now gone to 8 meals a day from tomorrow as I have noticed the past week or so I eat post workout (7.00-7.30am) then at 9.30am then 11.30am but before that 11.30am meal I have noticed that I seem to be getting the shakes almost ravenous , as soon as I eat I am fine but I don’t want to fight it(in the past I would and it would lead to me eating something unplanned and not the best thing) so will be adding an extra meal so all meals are around 250 cals which gives me around 2000 calories per day.
After watching Skips video on is the weight on the scales important? Decided to stop weighing myself every week, I prefer to go off clothes and how I feel. I don’t need the scale to throw a number at me and make me feel disappointed, I’d much rather see progress in my body by using the mirror!!

Re: Portia's training diary 2012

Posted: Tue Aug 14, 2012 11:21 am
by pphelps
Today was Legs

Squats 70/6 70/6 70/6 70/6
I forgot my camera to record these I attacked them with certainty and confidence
DB Lunges 25/6 25/6
Stiff legged Deadlifts 75/6 75/6 75/6

It was a great leg workout with Mattpb I will take my camera next week for Skips expert coaching on these.

Mass Machine Cardio distance 7.05, had to use the upright life cycles tonight the recumbent were busy!!that never happens!!

Re: Portia's training diary 2012

Posted: Wed Aug 15, 2012 6:06 pm
by pphelps
Today was Chest andTriceps

Hammer strength press 50/6 50/5 50/6
Incline Db Press 35/4 35/5 35/5
Dips 6
Tri extension (Incline) 30/5 30/5
Cable Pushdown 52.5/4

No mass machine cardio did some incline walking, was an excellent workout recorded my triceps pushdown; I had gone up on my weight I got 4 and went for the fifth but no luck! Got to keep on pushing will post later on today, my legs are pretty sore from yesterday.
Watched part one of the goal setting video, really made me think I feel like I have been drifting for a few weeks after finishing my PT course, planning on going back and retaking it next month as I want knowledge knowledge knowledge!!

Also downloaded most of Skips total package started listening to the mindset and actions of a champion!

After watching the first goal setting video Matt had wrote down some questions skips was asking Ronnie, so I started to answer them at work I wrote down quite a bit and some immediate plans to achieve them .

Re: Portia's training diary 2012

Posted: Thu Aug 16, 2012 11:14 am
by pphelps
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Re: Portia's training diary 2012

Posted: Mon Aug 20, 2012 12:06 pm
by pphelps
Shoulders & Abs

Cable Crunches 25/10 30/10 52.5 /12 52.5/12
Weighted Leg raises 15/12 15/12
Seated Db Press 32.5/4 27.5/6 27.5/6
I trained solo today and I could not get the 32.5’s over my head , a guy offered to spot me I got 4 was happy with that but then he disappeared so had to drop the weight!
Military Press 40/10 40/10 40/10
Again had to drop the weight as it’s a struggle on my own
Side laterals 17.5/6 17.5/6
Rear Delts 70/6 70/6

Mass Machine Cardio distance 7.08 best one in weeks!!

I struggled to get in the groove this morning I woke up not wanting to go, I made the mistake of not getting up at 4.30am on Saturday and Sunday it really messed me up felt more tired and extremely less productive, I struggled to maintain concentration for more than a few minutes while trying to study and I had the best argument with myself all weekend about having a treat, I fought it though never gave in, but weird how I was having this argument trying to justify having something unplanned. My routine is upside down now as Matt is working 2-10pm not 7-3pm like he was, so he’s coming home from work at midnight trying not to wake me and I am getting up at 4.30am for the gym/work and trying not to wake him lol!
Think I need to burn some boats , and create that demand for myself to get moving, sending an email about the PT apprenticeship program need to get on this once confirmation we can stay in Canada happens, also could I get a job more in line with Matt’s hours ? Enabling me to do the apprenticeship thing in the days??

Re: Portia's training diary 2012

Posted: Tue Aug 21, 2012 11:15 am
by pphelps

Squats 75/6 75/6 75/6 75/6
DB Lunges 25/8 25/8
Stiff legged deadlifts 80/6 80/6 80/6

Mass machine cardio X trainer distance 3.42 fancied a change!!

My squats are getting better and my legs are hurting already 2 hours after the workout, probably my last workout with Mattpb for a while as he is now on Pm shifts , will take schedules week off after next weeks training.

Re: Portia's training diary 2012

Posted: Tue Aug 21, 2012 10:52 pm
by pphelps



Some homemade Vegan lettuce tacos that matt he also made mango avocado salsa which was delic, and an almond milk Matcha Latte

Re: Portia's training diary 2012

Posted: Wed Aug 22, 2012 6:10 pm
by pphelps
Chest & Triceps

Hammer Strength chest press 55/5 55/4 55/3
Incline DB Press 30/8 30/8 30/8
Dips 6 I had to do one at a time as Matt was not with me
Incline Tri extension 20/10 20/10
Cable pushdown 52.5/6

Mass machine cardio X trainer distance 3.31 bit down on yesterdays distance

I trained with much more focus today listened to Mindset of a champ while doing my weights, had to drop some weights as matt was not with me but made sure I overloaded the muscle intended. Read my work out on the train to the gym to make sure I knew what I wanted from the workout. Like the look of my body at the minute I feel muscly !!
Finding it a real struggle to concentrate at work to be honest just don’t want to be there, all I can think of ideas for my website and fitness career.

Re: Portia's training diary 2012

Posted: Thu Aug 23, 2012 10:46 am
by pphelps
Abs,Back & Traps

Ball crunches 3x15
Ball Leg Raises 3x15
Pull Ups (smith machine)3x6
Cable Rows 95/6 95/6
Bent Over rows 40/6 40/6
Shrugs 70/6 70/6

Mass machine cardio X trainer distance 3.39

I had more emotion and intensity today at the gym, finished mindset of a champion Number 2, give that 10%more that’s what stuck in my head give a little bit more!! You always have it in you!!

Will start on Number 3 tomorrow I have been taking notes when I listen each time to give me something to look back on.

Re: Portia's training diary 2012

Posted: Fri Aug 24, 2012 5:53 pm
by pphelps
Calves, Biceps and forearms

Calf Press (Leg Press) 230/8 230/8 230/8
Calf raises seated 190/8 190/8
Barbell Curls 40/5 40/5
focused on these but need a bit more control
Curl Bar curls 35/6 35/6
Barbell wrist curls 50/8 50/8
DB wrist Curls 25/8 25/8

Mass machine cardio X trainer distance 3.49 best one of the week!!
Trained with more intensity and emotion today really spent the time before each set thinking what do I want out of it? Listened to Mindset of a champion eat like a champion.
Since the challenge ended I have not outlined my nutritional habits so took a minute to write it down:

Eat 8 meals a day 5,7,9,11,13,15,17,19
Eat the same thing every day
Planned meal every two weeks is different for evening meal still based on what I eat just different vegetables with a source of protein.
Planned meal out at the end of the month this is at a restaurant and afterwards vegan ice cream and a vegan muffin.
Weekends only I am allowed a cup of coffee with almond milk in, all through the week plain tea or coffee (i.e Black)
Drink minimum of 4 liters of water a day

Re: Portia's training diary 2012

Posted: Mon Aug 27, 2012 6:03 pm
by pphelps
Abs & Shoulders

Cable Crunches 55/15 x3
Weighted Leg Raises 15/15 x3
Seated DB Press 30/6 30/6
Military press 30/6 30/6
Side laterals 17.5/6 17.5/6
Rears Delts 17.5/6 17.5/6

Mass machine cardio X trainer distance 3.53

My computer was off most of the weekend did manage to use another to get some pages sorted on my website, need to get some things wrote down to add and some photos.
Managed to get to the library and get some zig ziglar audio and his autobiography and a Wayne dyer book, also requested one once it’s returned.
I studied quite a bit over the weekend need to organize tutoring to get a game plan for study reading and reading but you sometime need that directional push, will also be going back September 22 to retake the course 5 weekends after another well worth my time .

Re: Portia's training diary 2012

Posted: Tue Aug 28, 2012 8:30 pm
by pphelps
Today was legs

I was thinking on the way shall I use smith machine for squats as Mattpb wasn’t with me, but went with ssquat rack I did great

80/8 80/7 80/7 80/8

DB lunges 27.5 /8 27.5/8

Stiff legged deadlifts 85/6 85/6 85/6

Not sure if I had the step at the right height felt a bit awkward

Mass machine cardio distance 3.29, I trained with intensity, focus and emotion today. Next week is week off from training looking forward to Mass machine routine #4.

Emailed about getting some tutoring for my course so I can nail the exam first time, I write it down every day 5 times I passed my ACSM exam on October 1 2012!!

Also found some practice exam questions online I’m going to check out tonight.

Re: Portia's training diary 2012

Posted: Wed Aug 29, 2012 6:25 pm
by pphelps
Chest & triceps

Hammer strength bench press 55/5 55/4 55/4
DB press 30/8 30/8 30/8
Triceps extension 40/8 40/8
Cable pushdown 55/5

I did an incline walk then a ten minute run don’t ask me why but I did, and enjoyed it I can tell it’s time for a week off next week!!

Was pretty good workout but found me getting sidetracked a few times had to reel myself back in, and I changed my workout as stuff was busy but I still worked hard.

Found a forum with someone who took the ascm exam and has posted stuff that was on their exam not specifics just subjects which I can focus on read on my lunch but will do some more tonight .