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Re: Portia's training diary 2012

Posted: Tue Oct 29, 2013 12:18 pm
by pphelps
Today was Legs

Squats 30/8 30/8 30/8
Leg Press 180/8 180/8 180/8
Stiff legged deadlifts 40/8 40/8
Leg Curls 100/8 100/8
Calf Press 140/8 140/8
Seated calf Press 110/8 110/8

First time doing legs for 2 weeks they were shaking at the end of the session!!

Re: Portia's training diary 2012

Posted: Wed Oct 30, 2013 8:20 pm
by pphelps

DB press 25/8 25/8 25/8
Military press 20/8 20/8
DB Lateral raises 15/8 15/8
Rear Laterals 20/8 20/8
Shrugs 40/10 40/10
Upright rows 10/8 10/8

Mass Machine Cardio distance 6.41

strange jet lag going on, feeling tired at 7pm and sleeping until 4.30am getting enough sleep but still feel exhausted !

Re: Portia's training diary 2012

Posted: Thu Oct 31, 2013 1:56 pm
by pphelps
Today was Mass Machine BAck

Bent over rows 30/8 30/8
Cable pulldowns 85/8 85/8 85/8
Seated rows 85/8 85/8
Hyper ext 10/8 10/8
Good mornings -/8 -/8

No cardio, excellent workout!! Must calculate macros today on food

Love this Place NYC!

Re: Portia's training diary 2012

Posted: Fri Nov 01, 2013 9:40 pm
by pphelps
What a busy day at work, technology issues!!

Today was Arms

Bar Curls 20/8 20/8 20/8
Alt Db Curls 22.5/8 22.5/8
Db Hammer Curls 25/8
Lying Triceps 15/8
Tricep Press down 35/8 25/8
o/head tri ext 25/10 25/10
Wrist curls 15/8 15/8
Db Wrist Curls 15/8

CArdio completed on the xtrainer!

Re: Portia's training diary 2012

Posted: Mon Nov 04, 2013 10:10 am
by pphelps
Mass machine Chest & Abs

Barbell Bench Press 30/6 30/5 30/5
DB Incline Press 30/6 30/6
Dips (assisted) 125/8 125/8
Leg Lifts 2x15
Crunches 2x15

Mass machine cardio distance 6.45 beat last weeks distance!!!

Excellent workout the 30lbs on the incline felt quite easy!!

Re: Portia's training diary 2012

Posted: Wed Nov 06, 2013 9:42 pm
by pphelps
yesterday was shoulders had to switch as the gym was so busy

Db press 27.5/6 27.5/6 27.5/6
Military press 25/6 25/6
Db Laterals 17.5/6 17.5/6
Rear Laterals 22.5/6 22.5/6
Shrugs 45/6 45/6
Upright rows 15/6 15/6

Today was Legs squats 35/6 x3
leg press 190/6 x2
stiff leg deadlifts 50/6 x2
leg curls 110/6 x2
calf press 110/8 x3
seated calf 115/6 x2

good workouts, today lacked intensity , i need to load the mm120 power statements on my ipod again listen to them through my workout.

had a great day yesterday, went to watch Last Vegas quite a funny film and went for sushi with my husband (lol) sounds funny saying that now were married!!

Re: Portia's training diary 2012

Posted: Thu Nov 07, 2013 8:39 pm
by pphelps
Barbell Rows 35/6 35/6
Cable Pulldowns 87.5/6 87.5/6
Seated Cable Rows 87.5/6 87.5/6
Hyper ext 2x8

Not a bad workout but thinking of changing to Mon, wed, Fri and Sat , Sun as Tuesday Thursday are always busy for me i volunteer then i usually got to my works gym to do some Personal Training Stuff and my workout and food suffer for it.

Food was meh not on time and sporadic hence the reason to change my workout days.

Re: Portia's training diary 2012

Posted: Fri Nov 08, 2013 11:00 pm
by pphelps
Today was arms

Bar curls 25/6 x2
alt db curls 25/6x2
hammer curls 25/6
Tricep ext lying 15/6
Tricep pushdown 37.5/8 40/6
Over head tri ext 27.5/6x2
Wrist curls 20/6

Cardio smashed last weeks 6.60!!!!! Pushed hard had some new tunes on my ipod

Monster- Eminem & Rhianna
Wild- jessie J BIG sean & Dizzie rascal!!

Re: Portia's training diary 2012

Posted: Thu Dec 26, 2013 6:50 pm
by pphelps
Hit the gym at 1pm today, i thought it would be busier but was pretty quiet

I did a 5 min warm up the x trainer

Wide push ups 3x12
Hammer strength Chest Press 30x13 x3 sets
Cable Flyes 3x12 on kinesis
Narrow push ups 3x12
Overhead DB ext 25x12x3 sets
Tricep Pushdowns 30x12 x3sets

Workout took 38 minutes i always wear my hear rate monitor so that told me i burnt 308 cals.

Spent around 15-15 minutes foam rolling stretching and trying to release this know in my traps.

100% clean eating today!!!

Yesterday we went to the four seasons hotel in Vancouver for xmas lunch they made a full vegan menu just for us 2, me and the hubby were over the moon pic below. the Chef was so nice he came out at every course and brought the food to us talking about it.


It was exceptional

Re: Portia's training diary 2012

Posted: Sat Dec 28, 2013 4:07 pm
by pphelps

Re: Portia's training diary 2012

Posted: Sat Dec 28, 2013 8:55 pm
by pphelps
I went to the gym at 2pm to do legs, it was sooo busy i thought it would be quiet.

Had to switch a few things up as it was so busy, squat rack and smith machine forget it

Leg extension 85x12 3 sets
leg curls 100x12 3 sets
Leg press 145x12 3 sets
Plie squats with kettlebell 3x12
Seated calf 100/12 50/25 50/25
Standing calf press 90 x12 3 sets

not a bad workout but it annoys me having to change stuff up!!

Re: Portia's training diary 2012

Posted: Sun Dec 29, 2013 7:37 pm
by pphelps
Today i did shoulders, weights as somewhat pathetic recently hurt my shoulder no idea how but somewhat limits my lifts.

DB press 10/25 x 3sets ( 10lbs noooooo usually do 30lbs)
Front raise 10x12 x 3 sets
Cable lateral raises 7.5x12 3 sets
Rear Delts 40x12 3 sets
Ball crunches (Abs) 3 sets
Ball tucks 3 sets
Bosu knee cross 3 sets

It was a good workout Heart Rate monitor said 388 cals burnt

I got up a bit later today, i have a bad cough and sore throat don't feel ill more of an annoyance.

I weight myself lost 1.4lbs of xmas weight only ????? to go lol

Re: Portia's training diary 2012

Posted: Wed Jan 01, 2014 6:25 pm
by pphelps
Hit the gym at 7am , no hangover for me!! we went to watch the wolf of wall street last night, really good film . Long though it was 3 hours!

Shoulder still bothering me so had to do hammer strength press again 35/12 3 sets
Push ups 3x12 (slow and controlled)
Cable flyes 7.5x12 3 sets
Narrow push ups 3x12
1 arm tricep pushdown 7.5x12 3 sets
Overhead tricep DB 27.5x12 3sets
Lying Triceps 15x12 3 sets
Bench Dips 3x12

298 cals burnt, i was p!ssed going into the session i got to the gym and they had stopped my direct payments for my membership for some stupid reason. so was annoyed i hadto spend some time before getting into the gym sorting that out.

Weighed in today at 167.5lbs, and took photos i will be taking weekly photos again not done this in a while.

Re: Portia's training diary 2012

Posted: Fri Jan 03, 2014 10:04 pm
by pphelps
Today was Shoulders

Still taking it easy due to the nagging pain

DB Press 12.5/25 x 3
Arnold Press 15/15 x3
CAble lateral raises 10/10 x3
Rear delt cable 5/10x3
DB rear 17.5/10 x3
Front delt Raises 12.5/10

Ball crunches 3x15
Bicycles 3x15
Dynamic plank on bosu 3x10

Prett good workout tomorrow is LEGS!!!!!!

Busy day at work, 5 th meal was late but i wasnt too hungry so i waited until i got home after work!!


Costco run ... again
read more of my book
Hairdressers- its not urgent but should of done it today

Re: Portia's training diary 2012

Posted: Sat Jan 04, 2014 9:43 pm
by pphelps
SO i weighed myself today.. down to 165.5lbs. Feeling much better this week. Feeling like i want to hit the gym all the time I love this feeling!!

Tonight i had to talk myself out of going to the gym to do arms already done legs today, just got that bite!!

Leg ext 3x10
Wide barbell squats 3x10
Leg press 3x10
Walking Barbell lunges 3x10 Both legs
Leg curls 3x10
1 leg deadlifts 3x10 both legs ( Hate these)!!
Seated Calf 3x10
Standing Calf 3x10

I also did some glute kickbacks on the cable 3x15 both legs, heart rate monitor show 543 cals burnt.

Great day today- got lots done emailed some apartments for viewings next week, need to save more money to buy a place so downsizing from 1 bed to studio (maybe) will go check some places out