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Re: Portia's training diary 2012

Posted: Thu Aug 30, 2012 5:50 pm
by pphelps
Poor workout today I woke up with a headache and struggled to get motivated to get out of the door!! Headache has continued all day, will put today’s workout down to experience. I was p*ssed at my weights so I ran for 30 minutes to get the aggression out lol but my left bum cheek is hurting now! Back to mass machine cardio after this next week off.
Plans for next week are to go swimming a few days and get plenty of stretching done.

Managed to get some reading done on lunch, going to get Matt to help me with the equations maths is not my greatest subject, but I BUCK UP AND ACT AS THOUGH THEM EQUATIONS ARE THE ONES I LOVE TO LEARN can apply that line to anything!!

Re: Portia's training diary 2012

Posted: Fri Aug 31, 2012 6:16 pm
by pphelps
Today was much better than yesterday, focused more but felt like crap had out treat meal out last night and today paying for it, bad headache and generally just feeling like I want to go to sleep.
Got to wonder why I put myself through it giving up the sweet treats enjoy going for a meal but the treats afterwards are what kill me the next day.

Calves and biceps

Calf press L/press 240/8 240/8 240/8
Calf raises seated 160/8 160/8 160/8
Barbell curls 40/4 40/4
Curl Bar curls 35/5 35/5
Barbell wrist curls 30/10 30/10
DB wrist curls 25/8 25/8

Did my own form of cardio, off from the gym next week. Back to Mass Machine Cardio when I get back

Re: Portia's training diary 2012

Posted: Tue Sep 04, 2012 6:06 pm
by pphelps
This week is a scheduled week off from the gym, went swimming yesterday and today for a change really enjoyed it change of pace for me and had ten minutes in the steam room means I have about 45 minutes to sit at the gym and read my PT course notes or read a book before I go to work.

I emailed my family see who want to partake in a 12 week challenge starting 10 September, not necessarily bodybuilding just getting people moving in my family and create that deadline for them to push themselves, my littlest sister she’s 13 she emailed and wants to do it which I am really glad about. I want to set that example for the younger kids and get them excited about being active.

Re: Portia's training diary 2012

Posted: Sun Sep 09, 2012 9:10 pm
by pphelps
:) :) :) :)

Re: Portia's training diary 2012

Posted: Mon Sep 10, 2012 6:17 pm
by pphelps
Today was first day back in the gym in a week, could not wait to get there today I was so pumped ! Really good back workout and cardio session and I had a great 15 minute stretch afterwards.

Deadlifts 50/8 50/8 50/8 go to 55 next week
Bent over rows 30/8 30/8 go to 35 next week
Cable rows (V) 90/8 90/8 go to 100 next week
Pull ups (assisted machine) 120/10 120/10 got to 115 next week
Shrugs 50/8 50/8 got to 60lbs next week

Mass Machine cardio – recumbent bike 6.93
Heart rate up to 170 bpm

I have started a 12 week challenge with my family and created a forum to get them to post pictures etc, so will be posting photos here every Sunday. I had a productive weekend got the form for Canada application pretty much completed printed the rest off today, added some photos to my website, went library to study, encouraged family to join the challenge.

Re: Portia's training diary 2012

Posted: Thu Sep 13, 2012 5:55 pm
by pphelps
Tues- Abs, Calves & Shoulders

Cable Crunches 40/15 40/15
Weighted leg raises 15/15 15/15
Seated calf raises 160/6 160/6
Leg Press Calf raises 200/8 200/8
Standing Calf Raises 50/10
Hammer strength shoulder press 50/8 60/6
Side lateral Raises 17.5/8 17.5/8
Rears Lateral raises 17.5/8 17.5/8

Mass Machine Cardio 7.06- This was a great workout, could have been a little quicker inbetween sets and few weights I had to guess then adjust on the 2 nd set.

Weds- Legs
Squats 70/8 70/8 70/8 70/8
Stiff legged deadlifts 70/8 70/8
DB Lunges 25/8 25/8

Mass Machine cardio distance 6.82- Great workout again, filmed some squats after first set lowered the safety racks down one realized I could go deeper and did, will increase weight next week my legs will be the best quads in town!!

Today was Chest I was done in 58 minutes including cardio!

Bench press 40/ 7 40/7 40/7
Incline Bench Press 30/6 30/6 30/6
Dips (assisted machine) 100/8 100/8
Mass machine Cardio distance 6.90
Really good workout today powered through and managed to get a good stretch in and be at work early to get some immigration stuff done!

Tomorrow is a longer workout will keep an eye on my rest between sets.

Re: Portia's training diary 2012

Posted: Thu Sep 13, 2012 8:12 pm
by pphelps
:( :( :( :( :(

Re: Portia's training diary 2012

Posted: Fri Sep 14, 2012 6:19 pm
by pphelps
Abs, Triceps, biceps & forearms
Ball Crunches 3x15
Leg raises off ball 3x15
Lying triceps extension 20/8 20/8 20/8
Cable pushdown behind back 50/8 50/8
DB incline Tri ext 25/8
Barbell Curls 25/7 25/7
Curl Bar Curls 25/6 25/6
Barbell Wrist Curls 30/8 30/8
DB Wrist Curls 20/8 20/8

Mass machine cardio 7.08 new records for this week!!

I started my cardio and 5 minuts into my HR monitor was reading funny so stopped to wet the strap, the bike went off and I pressed to start again and it came on in chinese lol so did the 20 minutes as I did not know what I had covered already, glad I did!
Off for the weekend more studying last weekend before the course restarts!!

Re: Portia's training diary 2012

Posted: Fri Sep 14, 2012 6:34 pm
by pphelps

[url=""]Click Here[/url] to read Portia's write up. ... ormed.html

click the link

Re: Portia's training diary 2012

Posted: Sun Sep 16, 2012 8:05 am
by pphelps
:D :D :D

Re: Portia's training diary 2012

Posted: Mon Sep 17, 2012 6:04 pm
by pphelps
Back & Traps

Deadlifts 55/6 55/6 55/6
Bent over rows 35/6 35/6
Cable rows 100/6 100/6
Pull Ups (Assisted) 110/8 110/8
Shrugs 60/8 60/8

Mass Machine Cardio distance 7.11 New Record

I was on fire at the gym, after the events of the weekend I was just pumped to be at the gym. Recorded some deadlifts on my camera to see my form will post on my journal.
I had an exceptionally productive weekend and a very surreal one!!
Unfortunately a couple of people have put some negative comments on my transformation page , it’s very disappointing to be honest.

Re: Portia's training diary 2012

Posted: Tue Sep 18, 2012 6:24 pm
by pphelps
Abs, Calves & Shoulders
Cable Crunches 42.5/15 42.5/15
Weighted Leg Raises 15/15 15/15
Seated Calf Raises 165/6 165/6
Leg Press Calf Raises 210/8 210/8
Standing Calf raises 100/8
Military Press 30/6 30/6
Side laterals 20/6 20/6
Rear laterals 20/6 20/6

Mass Machine Cardio distance 7.11 equaled yesterdays record!!

I was on fire again at the gym intensity, emotion and focus throughout, tomorrow is legs I am ready to attack them I have the best legs in town that’s what I tell myself everyday!!
Be the best!!

Re: Portia's training diary 2012

Posted: Tue Sep 18, 2012 10:23 pm
by pphelps
:) :) :) :)

Re: Portia's training diary 2012

Posted: Wed Sep 19, 2012 6:09 pm
by pphelps

Squats 80/6 80/6 80/6 80/6
Stiff legged deadlifts 80/6 80/6
Lunges DB 27.5/8 27.5/8

Mass Machine Cardio 7.01, another great workout today!! I was so focused at the gym!

Glad my podcast went online was truly a great experience to talk to Skip about training & life; it was like a coaching session!!

Decided to apply for some jobs within a gym, as I am so bored at my job. Got to light that fire and burn the boats!

Listened to the business of bodybuilding last night part one was a great listen part 2 tonight, but I have learnt that giving people stuff for free holds no value to them iam sick of giving people info and people thinking you can do everything for free because you know them!

Re: Portia's training diary 2012

Posted: Wed Sep 19, 2012 9:09 pm
by pphelps ... ast_10.mp3

click the link to hear a podcast i did with skip lacour posted on message boards today

(45 mins, takes a few seconds