Matts Workout Journal

[mattpb]

16th August, 2012

Abs, Back & Traps

Swiss Ball Crunches – 16 x 0lbs, 16 x 0lbs, 16 x 0lbs

Swiss Ball Leg Raises – 20x 0lbs, 20 x 0lbs, 20 x 0lbs
Moved the ball further away to make it target the core more.

Pull Ups (Bodyweight + plates) – 7 x 0lbs, 7 x 0lbs, 7 x 0lbs
Dropped the weight to get a good control over the exercise. Increase reps and get a good feel for it before adding weight.

Cable Row (straight bar) – 6 x 140lbs, 6 x 140lbs
Recorded this exercise for Skip to critique.

Bent Over Barbell Row – 4 x 90lbs, 4 x 90lbs
Weight is to heavy, need to bend over more and slow down the movement on the negative phase.

Shrugs - 5 x 115lbs, 6 x 80lbs
Stay on 80lbs and get the movement to target the delts.

20 Min cardio on Rec bike
Distance – 6.64
Level – 3


Notes

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[mattpb]

Journal Update & Daily Disciplines

16th August, 2012

What was great about my day?

I went to the gym and achieved an 8/10 in my workout.
Listened to Skip La Cour’s Mindset of a Champion.
Recorded two videos of exercises for Skip to review.

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

Be confident, have some balls!!!!!!!!!!!!!!!!!!!!!!!
Set higher goals.
Visualise my goals to keep the fire alive inside.
Listen to Skips audio seminars as I know it makes me feel so much better.

What can I do to make things more enjoyable?

Tell myself I love doing all the things I sometimes don’t want to do.
Knowing that everything I do is taking me one step closer to my goals.

Intensity Level
8/10

Why?

Daily Disciplines

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES

2. Eat every meal at scheduled time. YES

4. Stretch every day, to improve posture and help my gains in my Bodybuilding & Fitness goals. YES


5. Think positive, walk with confidence & certainty, believe in myself read out loud my Personal Commercial. YES

6. Listen/read/watch motivational material for at least 30 minutes. YES

8. Study Recipes for work for 15 minutes. YES


9. Wash and iron work clothes.

10. Write up my workout on my online journal and comment on forum. YES

11. Give 100% whilst in work and the gym. YES

12. Tell Portia how much I love her and what she means to me. YES

14. Write out my goals 5 times each, everyday. YES

15. Research and plan my Restaurant.

16. Review my goals and remind myself what I am doing this for and what I am achieving. YES

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[mattpb]

17th August, 2012

Calves, Biceps & Forearms

Calf Press – 10 x 90lbs, 8 x 180lbs, 8 x 320lbs, 8 x 320lbs
Stay on 320lbs, show control on the movement.

Seated Calf Raises – 6 x 220lbs, 7 x 220lbs
Stay on 220lbs.

Barbell Curls – 8 x 30lbs, 6 x 50lbs, 5 x 50lbs
Reduced the weight and fully stretched my arm at the bottom of the movement and thisn felt so much better. Get 6 reps on both sets.

Curl Bar Curls – 6 x 40lbs, 5 x 40lbs
Stay on 40lbs.

Barbell Wrist Curls – 8 x 60lbs, 8 x 60lbs
Reduced weight to get better range of motion, go upto 70lbs.

DB Curls - 8 x 60lbs, 5 x 70lbs
Stay on 70lbs

20 Min cardio on bike
Distance – 7.35 Miles
Level – 3


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[mattpb]

20th August, 2012

Abs & Shoulders

Cable Crunches – 6 x 45lbs, 5 x 65lbs, 10 x 80lbs, 10 x 80lbs
Stay on 80lbs

Weighted Leg Raises – 8 x 20lbs, 8 x 20lbs
Stay on 20lbs

DB Press - 10 x 25lbs, 4 x 35lbs, 7 x 45lbs, 6 x 45lbs
Form is so much better and could feel it more in my shoulders, go up to 47lbs.

Military Press (H/S) – 4 x 90lbs, 5 x 130lbs, 4 x 130lbs
Stay on 130lbs.

DB Side Lats - 4 x 27lbs, 4 x 27lbs
Stay on 27lbs and have better control.

DB Rear Lats Machine - 6 x 85lbs, 6 x 85lbs
Go up to 90lbs

20 Min cardio bike
Distance – 6.4
Level – 3

Notes:
Awesome weights workout but struggled with my cardio, I am going to change to the X trainer as I think the change will help my motivation.

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[mattpb]

21st August, 2012

Legs

Squats - 8 x 40lbs, 3 x 70lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs
I performed these 4 sets really well, I set the safety rack at a height that when my legs were parallel the bar would hit the safety rack. The bar was so close to the safety rack which is an enormous improvement for me as my squats were lacking depth.
Go up to 100lbs, remember to keep aiming for depth.

Lunges - 6 x 27lbs, 6 x 27lbs
I want to work on these and get better stability, lower the weight to 22 and get it right!

Stiff Leg Deadlift - 6 x 110lbs, 6 x 110lbs, 6 x 110lbs
Go up to 115lbs.

20 Min X Trainer
Distance – 2.15
Level – 5

Notes:
I woke up earlier today after working a late shift because I wanted to workout with pphelps today. I wanted to be there to spot pphelps during her heavy lifts and I wanted the support from her during my lifts, I felt this backfired slightly because my body is now in a different routine since changing shifts so getting up that much earlier made me a bit dazed and I was a little snappy which probably knocked our routine.
I lacked positivity during the workout and should have shown greater strength, I can learn from this and from now on I should follow my own body clock and not change from one schedule to another.

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[Mini Forklift Ⓥ]

I lacked positivity during the workout and should have shown greater strength, I can learn from this and from now on I should follow my own body clock and not change from one schedule to another.

That's actually really valuable that you notice stuff like that, very cool.

Good workouts here as usual, keep up the good work Matt

[mattpb]

22nd August, 2012

Chest & Triceps

Hammer Strength Chest Press - 8 x 60lbs, 4 x 100lbs, 7 x 130lbs, 6 x 130lbs, 4 x 130lbs
Go up to 135lbs, I should have left a longer gap between sets 2 and 3, my first set was awesome and my second set was just as good but maybe I rushed into the final set which shows by only achieving 4 reps.

Incline DB Bench Press – 4 x 65lbs, 3 ½ x 65lbs, 0 x 65lbs – 6 x 60lbs
This went awesome as last week I struggled to get 4 reps and on the first set I did it and then second set was a struggle and the third set I could not even get the DB’s up. I did have a spotter to assist me getting the DB’s up last week so I think it would be wise to go back to 60lbs and get great execution and then come back to 65lbs when I totally killed off 60lbs.

Weighted Dips – 6 x 17lbs
Go up to 20lbs and use a belt to hold the weight instead of using my legs to hold the DB.

Inc Tricep Extension - 7 x 40lbs, 7 x 40lbs
I changed the fixed bar to using a free bar and I added 40lbs, this felt so much better, go up to 45lbs.

Cable Pressdown – 7 x 65lbs
Awesome go up to 67lbs.

20 Min X Trainer
Distance – 5
Level – 2.36

Notes:
I beat yesterdays Cardio. My workout was great, I changed a few weights and it felt so much better.
In every workout I need to remember that:
The weight I am using needs to be challenging,
I am targeting the intended muscle,
2 count on negative and 1 count on positive,
Focus – these qualities will develop the muscles I need to achieve my goals.

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[mattpb]

Journal Update & Daily Disciplines

22nd August, 2012

What was great about my day?

Achieved an 8/10 in my workout.
I made some changes to the weights I was lifting to benefit me in the long run.
I had an awesome nights sleep and feel fully recovered after a not so awesome day yesterday.
Wrote up my new goals and Daily Disciplines which I will post on my journal.
Listened to Zig Ziglar.

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

Follow through on all my Daily disciplines .
Get more involved in everything I do and go the extra mile.

What can I do to make things more enjoyable?

I can appreciate every little step I make towards my big goal.
Visualise, Visualise, Visualise – seeing my future in my mind will make any tough days so much easier.

Intensity Level
8/10

Why?

Daily Disciplines

1. Stretch my body and increase flexibility.

2. Give 100% of my Mind, Body & Soul into everything I do.

3. Clean & Maintain my home environment.

4. Achieve an 8/10 in every workout.

5. Review my previous workouts and plan next workouts.

6. Visualise my future.

7. Practice manformation techniques.

8. Read Recipe Specs.

9. Read my personal commercial out loud.

10. Move one step closer to my BIG goal by planning and researching for my future.

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[mattpb]

Matts Goals
Career
6Month (before my 32nd Birthday 31/01/2013) – Sous Chef
1 Year – Head Chef earning $100,000 a year
5 Year – Red Seal, Regional/Development Chef earning $250,000 a year
10 Year – Have my own chain of restaurants across the globe

Relationships & Home
6 Month – Marry Portia
1 Year – Buy a house in Vancouver
5 Year – Portia & I have our first child
10 Year - $1Million Home in Vancouver with a beautiful family

Fitness
6 Month – Cover Model on a Fitness magazine
1 Year – Online store selling healthy lifestyle clothing
5 Year – Win a National, Natural Bodybuilding Competition
10 Year – Healthy living adviser to Celebrirties

Personal
6 Month – Become a successful Public Speaker
1 Year – Post regular Videos/Radio Talk shows online weekly
5 Year – Internet sensation because of all the work I am doing to help others
10 Year - TV Personality healthy living

[mattpb]

23rd August, 2012

Abs, Back & Traps

Swiss Ball Crunches – 20 x 0lbs, 20 x 0lbs, 20 x 0lbs

Swiss Ball Leg Raises – 20x 0lbs, 20 x 0lbs, 20 x 0lbs

Pull Ups (Bodyweight + plates) – 8 x 0lbs, 6 ½ x 0lbs, 5 x 0lbs
I used a narrower grip after Skip commented on my grip, I was able to pull myself higher and I got the arch in my back and felt myself using my back to lift me up rather than my arms. Keep focus and control movement.

Cable Row (straight bar) – 6 x 140lbs, 6 x 140lbs
Moved forward slightly at top of movement for a full stretch and went past 90degrees when pulling the weight, this felt a lot better and targeting the muscle better, can definitely go up to 145lbs.

Bent Over Barbell Row – 6 x 60lbs, 6 x 60lbs
Excellent control throughout the movement can go up to 65lbs.

Shrugs - 8 x 80lbs, 8 x 80lbs
Awesome feeling in my traps, go up to 85lbs.

20 Min cardio X Trainer
Distance – 2.67
Level – 5


Notes
Remember to use a challenging weight, keep focus, Target the intended muscle. Felt a great sense of achievement today after my workout, I reviewed last weeks workout and took note of the comments skip had made.

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[mattpb]

24th August, 2012

Calves, Biceps & Forearms

Calf Press – 8 x 90lbs, 6 x 180lbs, 4 x 320lbs, 5 x 320lbs
My calves are so sore this week it was a struggle to do this exercise, I am not using a full range of motion and need to lower the weight. Use 250lbs

Seated Calf Raises – 4 x 220lbs, 8 x 90lbs
Start on 100lbs.

Barbell Curls – 6 x 30lbs, 6 x 50lbs, 6 x 50lbs
Go up to 55lbs, awesome pump in my biceps.

Curl Bar Curls – 6 x 40lbs, 6 x 40lbs
Go up to 45lbs.

Barbell Wrist Curls – 7 x 70lbs, 7 x 70lbs
Stay on 70lbs.

DB Curls - 6 x 70lbs, 5 x 70lbs
Stay on 70lbs

20 Min cardio X Trainer
Distance – 2.92
Level – 5

Awesome cardio session smashing previous record.

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[mattpb]

27th August, 2012

Abs & Shoulders

Cable Crunches – 8 x 50lbs, 4 x 65lbs, 10 x 80lbs, 10 x 70lbs
Stay on 80lbs

Weighted Leg Raises – 10 x 20lbs, 9 x 20lbs
Stay on 20lbs

DB Press - 8 x 25lbs, 4 x 35lbs, 5 x 47.5lbs, 5 x 47.5lbs

Military Press (H/S) – 4 x 100lbs, 6 x 130lbs, 6 x 130lbs

DB Side Lats - 6 x 15lbs, 6 x 17lbs

DB Rear Lats Machine - 7 x 90lbs, 7 x 90lbs

20 Min X Trainer
Distance – 2.6
Level – 5

Notes:

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[mattpb]

28th August, 2012

Legs

Squats - 8 x 40lbs, 3 x 70lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs

Lunges - 6 x 15lbs, 6 x 15lbs
Stay on 27lbs and get knee closer to the floor.

Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbs, 6 x 100lbs


20 Min cardio on X Trainer
Distance – 2.7
Level – 5

Notes:
Smashed my bike distance from yesterday which felt awesome.

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[mattpb]

29th August, 2012

Chest & Triceps

Hammer Strength Chest Press - 8 x 60lbs, 3 x 100lbs, 6 x 135lbs, 41/2 x 135lbs, 4 x 135lbs

Incline DB Bench Press – 6 x 60lbs, 7 x 60lbs, 5 x 60lbs

Weighted Dips – 4 x 20lbs

Inc Tricep Extension - 4 x 45lbs, 4 x 45lbs

Cable Pressdown – 4 x 70lbs

20 Min X Trainer
Distance – 5
Level – 3.08

Notes:

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[mattpb]

30th August, 2012

Abs, Back & Traps

Swiss Ball Crunches – 20 x 0lbs, 20 x 0lbs, 20 x 0lbs

Swiss Ball Leg Raises – 17x 0lbs, 15 x 0lbs, 12 x 0lbs

Pull Ups (Bodyweight + plates) – 10 x 0lbs, 6 x 0lbs, 7 x 0lbs

Cable Row (straight bar) – 5 1/5 x 145lbs, 5 x 145lbs

Bent Over Barbell Row – 6 x 65lbs, 6 x 65lbs

Shrugs - 8 x 85lbs, 8 x 85lbs


20 Min cardio X Trainer
Distance –
Level –


Notes
Poor cardio performance, i am putting it down to working 10 hour days for 8days straight. It finally hit me today and i could not go on, i have a week off the gym next week and i really need it.

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