Vegan Bodybuilding & Fitness

Deadlifts 65/6 65/6 65/6
Bent Over Rows 40/6 40/6
Cable rows 100/6 100/6
Pull Ups assisted 105/6 105/6
Shrugs 70/8 70/8

Mass Machine cardio distance 7.05
Trained with intensity today , got to make sure them wrist straps are tight on Bent over rows, will record my deadlifts next week want to make sure my backs not rounding and I’m getting down low enough.
Over 7 Miles again on Cardio, and getting better at assisted pull ups. I CAN DO PULL UPS ON MY OWN. I CAN DO PULL UPS ON MY OWN, I CAN DO PULL UPS ON MY OWN that’s one of my goals!!
Have decided to switch to frozen veggies its going to make it so much easier for us at the minute, [/b] win win situation [/b] saves having to buy fresh veggies every few days especially with me not having a weekend for the next 5 weeks, matts dad coming from England next week, matt working strange shifts. Bought a big 1.75kg bag of veg $9.00 will still but 1kg bag of spinach as we just love the stuff!!

What was great about my day?

 Great Calves, Shoulder & abs workout
 Great Cardio over 7 miles again actually new record 7.13
 Did not have to rush to work as I was at the office near the gym
 Had an excellent stretch post workout
 Feeling awesome
 Attacked cardio like I do when lifting weights, I actually love doing it



What about my day could I improve to make things EVEN BETTER?

 Forgot to do weighted leg raises were so focused on hitting the weights!



What can I do to make things more enjoyable?

 Plan like its going to work out, and it will!!
 Spend more time with Mattpb

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES



The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 5 so far

Did I train with Emotion, intensity and focus at the gym? Yes cardio and weights were great

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Will listen to some at home while making meals and some at work

Did I read my Infofit/ACSM book for a minimum of 1 hour today? yes

Did I Practice at least one technique from my Personal Training course? Yes

Did I Read my bio before I leave for the gym? No damn give me a slap!! AGAIN!!

Did I Write down my 5 short terms goals in my journal Yes did them at work today







Abs, Calves and Shoulders

Cable Crunches 45/15 45/15
Weighted leg raises forgot to do them
Seated Calf Raises 170/6 170/6 I really tried to focus on using my calves, I have the best calves going!
Leg Press 215/8 215/8 these seemed easier managed 8 up up up
Standing Calf Press 105/8
Military Press (Smith) 35/4 35/4 these were tough today
Side laterals 22.5/5 22.5/6 focused on 2nd set to get 6
Rear Laterals 22.5/7 22.5/7 these felt easier than usual

Mass Machine Cardio distance 7.13 new record I knew at ten minutes I was going to beat my record I attacked the bike like I do with weights.

I AM PORTIA PHELPS PERSONAL TRAINER, MASS MACHINE AND A LEADER IN MY FIELD

Monday Back

Deadlifts 70/6 70/6 70/6
Bent Over rows 40/6 40/6
Cable rows 105/6 105/6
Pull ups assisted 100/6 100/6

Mass Machine Cardio distance 7.20 new record

Trained with Mattpb we pushed each other and it was a great workout, glad I smashed cardio again, meals etc are all a bit off past few days, family from England over so having to make a few adjustments but back at work now so should be ok now.

Today- Abs, Calves and Shoulders

Cable crunches 47.5/12 47.5/12
Weighted leg raises 15/15/15/15
Seated Calf raises 175/6175/6
Leg press calf press 230/8 230/8
Standing calf 110/8
Military Smith Machine Press 35/6 35/6 * 2 more reps than last week
Side Laterals 22.5/6 22.5/6
Rear Laterals 25/8 25/8

Mass Machine Cardio distance 7.03 I struggled to get the intensity today past few days I have been in bed late so maybe it was showing, glad I still got over 7 miles it’s a must!!

Treated myself to some new runners and gym gear, went for a luminous pink trainer! Wouldn’t usually but so comfy and thought sod it!!

Will Post my progress photo later when I get home from work.

Legs

Squats 90/6 90/6 90/6 90/6
Stiff legged deadlifts 90/6 90/6
DB Lunges 32.5/6 32.5/6

Mass Machine cardio Distance 6.99




Good workout why?
Squats I felt strong and powerful
Did mental preparation sets before heavy sets this works well
Concentrated on the Muscle being worked imagined my hamstrings doing all the work on deadlifts

Improvements
Update my iPod need more music
Heart rate monitors not connecting on cardio
Be consistent with break in between sets

Chest

Bench Press 30/6 30/6 30/6
Incline 20/4 20/4 20/4
Dips (assisted machine) 80/6 80/6

Mass Machine Cardio distance 7.13


Good workout why?
Bench press I felt strong
Did mental preparation sets before heavy sets this works well
Cardio over 7

Improvements
Incline could do with spotter missing out on reps

Abs, triceps, biceps & Forearms

Ball crunches 3x15
Ball leg Raises 3x15
Lying triceps extensions 30/5 30/6 30/6
Cable pushdown behind the back 72.5/6 72.5/6
DB Tri extensions 35/6
Barbell Curls 40/6 40/5 40/4
Curl Bar Curls 35/4 35/4
Cable wrist curls 15/8 15/8
DB Wrist Curls 22.8/ 22.5/8


Mass Machine Cardio distance 7.05




Good workout why?
Biceps felt strong and got 2 more reps than last week
Did mental preparation sets before heavy sets this works well
Cardio over 7 again

Improvements
Took too long, was rushed for work
Triceps the weight felt heavy today

yesterday Back

Deadlifts 75/6 75/6 75/6
Bent Over rows 45/6 45/6
Cable Rows 110/6 110/6
Pull ups assisted 95/5 95/5

Mass Machine cardio distance 6.72 not acceptable 7 is the benchmark for every session, had a meal out on saturday and was still feeling the effects on Monday it showed nutritional habits need to be 100% executed .

Today Abs, Calves & Shoudlers

Cable Crunches 50/15 50/15
Weighted leg raises 2/x15
Seated Calf Raises 175/6 175/6
Leg Press Calf Raises 240/6 240/6
standing calf 115/8
Military Press 40/3 40/4
Side Laterals 22.5/6 22.5/6
Rear Laterals 27.5/8 27.5/8

Mass Machine Cardio disatnce 7.05 Much better today

i need to create some new daily disclipines and set a deadline for my exam i need to burnt he boats and get out of my job and into the career i want!

Been listening to the business of bodybuilding the past few days

Legs

Squats 95/6 95/6 95/6 95/6
Stiff Legged Deadlifts 95/6 95/6
Db Lunges 35/8 35/8

Mass Machine Cardio distance 7.10

Good workout why?
Squats were strong
Stiff legged Deadlifts were too
Cardio over 7 miles again
Had intensity & Focus today
Good stretch

Improvements
Maybe do two mental prep sets

Pretty good workout today, sad news about Lex29us couldn’t believe it.

Chest

Barbell Bench Press 35/4 35/5 35/6
Incline Bench Press 20/4 20/5 20/5
Dips 6 (matt assisted)

Mass Machine Cardio distance 7.23 new record dedicated to Lex29us he said he was taking his cardio to a higher level, so I did today!

Great workout why?
Had Mattpb as a spotter & training partner
New cardio record
Cardio over 7 miles again
Had intensity & Focus today
Good stretch post w/o


Improvements
Be more focused on first working sets

Today was Back

I was pretty tired Friday was a long day started at 4.30am ended at midnight, I was volunteering at my personal training course all weekend from 6 Friday night, felt pretty tired today when I woke up. Got to the gym and could not find gloves or wrist straps, so had to lower the weight on everything and do 12 reps on stuff glad really I just didn’t want to lift heavy today, cardio was over 7 miles though, in the process of getting some new daily disciplines.

Dead lifts 50/12 50/12 50/12
Bent Over rows 30/12 30/12
Cable Rows 90/12 90/12
Pull ups (Jumped up resisted on the way down) 2x6

Mass machine cardio distance 7.05.

Abs, Calves & Shoulders

Cable Crunches 50/12 50/12
Weighted leg raises 15/12 15/12
Seated Calf Raises 175/6 175/6
Leg press calf raises 245/8 245/8
Standing calf raises 120/8
Hammer strength shoulder press 40/18 50/10
Side laterals 22.5/6 22.5/6
Rears Laterals 30/8 30/8

Mass Machine cardio distance 7.01

Did hammer strength as Matt was with me but should of stuck with Smith machine,guessed the weight and did loads of reps for it! I seem really tied today can’t stop yawning need an early night, last night managed to study for a bit and design a program for a scenario.
Just seems like theres not enough hours in the day to do everything!

Wednesday Legs

Squats 95/6 95/6 95/6 95/6
Stiff legged deadlifts 95/6 95/6
Db Lunges 35/6 35/6

Mass Machine cardio distance 7.04

Today Chest

Bench press 35/4 30/5 30/6
Incline 15/6 15/6 15/6
Dips assisted 80/6

Mass machine cardio 7.00

No spotter today so had to reduce my weight on bench press was a bit annoyed at that, this week has been a struggle to get the intensity up at the gym for 6 weeks I have been on fire and this week has been a bit meh! Tomorrow another day schedule week off from the gym in two weeks, plan to go swimming and maybe some running

Not sure what’s going on but feeling pretty tired recently but have to say been working full time, attending the PT course on the weekends, still doing my workouts not sure if it’s just catching up with me. This week’s workouts have been of a lesser intensity than the past 5-6 weeks.

Today was Triceps, Biceps and forearms

Triceps extension 25/8 25/8 25/8
Cable Pushdowns 52.5/6 52.5/6
DB tri extension 40/6
Barbell curls 50/5 50/8 50/8
Curl Bar Curls 35/5 35/5
Cable wrist curls 25/10 25/10
DB wrist curls 17.5/8 17.5/8

Mass machine cardio distance 6.94

I felt tired this morning them hurt my shoulder on my warm up for triceps so had to lower the weight a bit, it was still a decent workout but been feeling the effects of work etc.

So today was back but not Mass machine back workout, I have to be more flexible as I can’t train people the way I like to train so today and for the next few weeks I will be using my workouts to build my exercise bank, I can’t get a client to do something if I have never done it! Plus my shoulder is sore so didn’t want to lift heavy today, did seated rows, lat pulldown, bent over rows and some one arm rows on the cable with a squat, also some rotations of the torso on the cable.
I practiced the GXT test on myself today, will do this all week.