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Re: Portia's training diary 2012

Posted: Wed Jul 24, 2013 10:03 am
by pphelps
Took a week off from the gym last week I was feeling worn out, did not take any time off after training for the half marathon in June.

Felt like my training needed a shake up so incorporated super sets this week.

Monday was Chest & back

DB Chest press 25 x12 x 3
Seated Rows 85x12x3
Incline DB Press 22.5x12x3
Bent over rows 70x12x3
DB flyes 15x12x3
LAt pulldown 85x12x3
Push ups -x15x3
Back extension -x12x3

Cardio recumbent bike distance 5.35

Max HR 164bpm
Calories burnt 459

Tuesday was Biceps & triceps

Barbell curls 40x12x3
Lying triceps 40x3x12
Cable curls 20x12x3
Cable pushdowns 35x12x3
HAmmer curls 17.5x12x3
Assisted Dips 130x12x3
Incline DB Curls 12.5x12x3
Overhead Tricep Press 30x12x3

Max HR 164bpm
Caloties Burnt 356

Today was cardio only

I did intervals of 15% incline at 4.0mph 1 min on 1 min off and also a spin cycle

calories burnt 529
max heart rate 171bpm

Re: Portia's training diary 2012

Posted: Thu Jul 25, 2013 9:50 pm
by pphelps

Leg extension 85x15 x3

leg curls 85x15x3
leg press 140x15x3
Lunges 15x15x3
Squats 20x3
Stiff legged deadlifts 60x15x3
Calf press 90/15 90/15 90/15
Seated calf raises 90/18 90/15 90/13

Cardio was done on the stepper for 20 minutes I used the interval setting on it, I was dripping in sweat afterwards!

Re: Portia's training diary 2012

Posted: Fri Jul 26, 2013 9:52 am
by pphelps
Toa\day was shoulders & Abs

Arnold press 17.5x12
Military Press 40x12
Lateral raises 12.5x12
Rear Lateral Raises 12.5x12

Did all 4 exercises then jumped on the treadmill for 4 minutes at 6.5mph did this 3 times

Ab crunches 3x12
Swiss ball tucks 3x12
Bosu mountain climbers 3x12
Leg raises 3x12

Jumped on x trainer for 4 minutes between each set

517 cal burnt
170 bpm max HR

Re: Portia's training diary 2012

Posted: Mon Jul 29, 2013 9:03 pm
by pphelps
Today- Chest & Back

Supersets with 60 second rest between sets

DB chest Press 3x12
Seated Row 3x12
Incline Db Press 3x12
Bent Over rows 3x12
Db flyes 3x12
Lat Pulldown 3x12
Push ups 3x15
back extension 3x15

20 minutes X trainer stayed at 75-85% max hr throughout

380 cals max hr 158bpm

Re: Portia's training diary 2012

Posted: Thu Aug 01, 2013 5:30 pm
by pphelps
Realised I had not updated for a few days.

Monday was - Chest & back supersets all through he workout
Tuesday was- Triceps & Biceps supersets through he workout with 20 mins cardio at 70-80% Max HR
Wednesday was Legs supersets again
Thursday was cardio 40 minutes at 65-75% mar HR

Also last night me and matt went to the Legends of the summer tour with Jayz and Justin Timberlake, OMG it was amazing the rocked BC place in Vancouver

Re: Portia's training diary 2012

Posted: Thu Aug 08, 2013 11:02 am
by pphelps
Some photos on Tuesday was my 30th Birthday , so we headed down to seattle to do some shopping!! Traffic was bad so didn't get too long in Seattle but got to see the space needle and eat at Plum Bistro (vegan) it was delicious!! and a chocolate vegan cupcake for my birthday cake!!

Mattpb made it a great day! new gym gear, Personal Training Sessions, clothes and a RED ipod nano!!





Re: Portia's training diary 2012

Posted: Tue Sep 03, 2013 8:46 pm
by pphelps
today i did shoulders

DB shoulder press 20/10 22.5/8 25/6
Cable lateral raises 5/10 7.5/8 10/6
Front cable raises 5/10 10/8 15/6
Rear lateral raises 5/10 7.5/8 12.5/6
Military Press 30/10 30/8 40/6

Cardio - Treadmill 10 minutes 1min at 7.5mph then 30 sec rest

Re: Portia's training diary 2012

Posted: Wed Sep 04, 2013 8:36 pm
by Fallen_Horse
Those fries look concerningly delicious!

Re: Portia's training diary 2012

Posted: Thu Sep 05, 2013 2:26 pm
by pphelps
Yesterday was Biceps and triceps 10,8,6

Barbell curl
Tricep Pushdown
1 arm tricep pushdown
Hammer curs
Narrow barbell curls
Preacher curls
Tricep extension

Today I did legs Reps were 10,8,6

Leg press
Leg extension
Stiff legged deadlift
Leg curls
Calf press

Helped a lady at the gym with some new exercises and some tips on form , makes the volunteering worthwhile

Re: Portia's training diary 2012

Posted: Thu Sep 05, 2013 2:27 pm
by pphelps
Fallen_Horse wrote:Those fries look concerningly delicious!

I had to eat them to make sure lol, the restaurant was amazing at Plum Bistro Seattle

Re: Portia's training diary 2012

Posted: Mon Sep 23, 2013 9:30 am
by pphelps
Today i started Jim stoppani's Shortcut to Shred workouts


Smith machine bench press 30lbs 11 reps 3 sets
Incline Smith machine Press 30lbs 11 reps 3 sets
Decline Barbell press 20lbs 11 reps 3 sets
Dips ( assisted) 150lbs 11 reps 4sets
Close grip bench press 15lbs 11 reps 3 sets
Med ball crunches 8lbs 15 reps 3 sets
Hip thrust 15 reps 3 sets

basically you do one minute of cardio in between each set any cardio you want I did kettlebell swing, body weight squats, skipping, high knees, mountain climbers

Great workout after a week off from the gym!!

Plans for this week-

Start my apprenticeship program ( to become a Great Personal Trainer)
Plan stuff for holiday in 3 weeks to england
read more
listen to more audio!!

I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'
Muhammad Ali

Re: Portia's training diary 2012

Posted: Thu Sep 26, 2013 12:18 pm
by pphelps
Tues- Shoulders & Legs

Barbell Shoulder press 40/11 40/11 40/11
Alt DB Press 15/11 15/11 15/11
Upright Rows 50/11 50/11 50/11
Barbell squats 20/11 20/11 20/11
Barbell Deadlifts 50/11 50/11 50/11
Walking Lunges 8/11 8/11 8/11
Standing calf raises 3x11
Seated Calf Raises 90/11 90/11 90/11

Weds- Back & Biceps
Bent over Barbell rows 60/11 60/11 60/11
Db Rows 25/11 25/11 25/11
Seate Rows 85/11 85/11 85/11
Barbell Shrugs 70/11 70/11 70/11
Barbell Curls 40/11 40/11 40/11
Preacher curls 25/11 25/11 25/11
Wrist Curls 15/11 15/11 15/11

Thurs-Chest & Tricpes
Incline DB Flyes 15/15 15/15 15/15
Db Flyes 17.5/15 17.5/15 17.5/15
Cable Crossovers 3/15 3/15 3/15
Tricep Pushdown 35/15 35/15 35/15
Lying tricep extension 40/15 40/15 40/15
Crunches 3 x15
Oblique Crunches 3x15

Busy day off today, will be 3 gyms in one day ywca for volunteering, ymca for my workout and the works gym for my appreticship work!
Also got some errands to do for our holiday in a few weeks

Re: Portia's training diary 2012

Posted: Fri Sep 27, 2013 9:43 am
by pphelps
Db side laterals 10 x15 3 sets
Front barbell raises 20x15 3 sets
Rear Db laterals 10x15 3 sets
Leg extension 70x15 4 sets
legs curls 85x15 4 sets
seated calf raises 90x15 3 sets
calf machine 70x15 3 sets

horrible day in Vancouver today rain rain rain!! The summer has gone ;-(

Re: Portia's training diary 2012

Posted: Mon Oct 28, 2013 8:34 pm
by pphelps
Arrived back in vancouver on saturday afternoon, nice trip back to the U K but glad to be back in Vancouver!!

1lb weight gain in 2 weeks vacation, managed to eat relatively well but in England Vegan food was a chire to find!!

First day back at the gym ,managed to hit the gym 10 days of of 14, not bad considering a wedding was in there !!

Mass machine Training

chest & Abs

Barbell Bench press 25/8 25/8 25/8
Incline Db press 27.5/8 27.5/8
Dips ( assisted) 130/8 130/8
Cable crunches 35/15
Crunches -/15
Leg Lifts 5/15

Re: Portia's training diary 2012

Posted: Mon Oct 28, 2013 8:35 pm
by pphelps
[QUOTE=pphelps83;1149969203]Back in England for 9 days after 4 days in NYC.

A mass machine wedding, Mattpb and me getting married at NYC city hall on Tuesday!! Just the 2 of us!!