Matts Workout Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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mattpb
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Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#286 Postby mattpb » Wed Jun 06, 2012 10:15 pm

5th June, 2012

What was great about my day?

Awesome Back & Biceps workout.
Was awarded a $150 outdoor coat at work for being The Most Consistent Kitchen Partner!!!!!!

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

Mentally prepare for Cardio session, I can always give a little bit more

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
7 /10

Why?
Great workout but let negative thoughts in my head during cardio and I know I could have got a better distance. I will learn from this and do better on next workout.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

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mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#287 Postby mattpb » Thu Jun 07, 2012 8:09 pm

6th June, 2012

Shoulders & Traps

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 45lbs, 6 x 45lbs
This felt so easy today move up to 47lbs

DB Side Lats - 6 x 22lbs, 6 x 22lbs
Go up to 25lbs

DB Rear Lats - 6 x 35lbs, 6 x 35lbs
Get elbows higher, move up to 37lbs

Shrugs - 6 x 90lbs, 6 x 90lbs
Go up to 100lbs

Upright Row - 6 x 30lbs,
Go up to 35lbs

20 Min cardio on bike
Distance – 6.98miles
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

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mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#288 Postby mattpb » Thu Jun 07, 2012 8:10 pm

6th June, 2012

What was great about my day?

Awesome lifts in the gym.
Got to work on a new station at work, could be a promotion on the way.

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

Mentally prepare for Cardio session, I can always give a little bit more

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
8 /10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#289 Postby mattpb » Fri Jun 08, 2012 7:58 pm

8th June, 2012

Calves, Abs & Forearms

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 5 x 240lbs, 5 x 240lbs
Stay on 240lbs and bring down lower for a better stretch.

45 Calf Press - 6 x 315lbs, 5 x 315lbs, 5 x 315lbs
Get 6 reps on all sets before going up

Weighted Leg Raises – 12 x 15lbs, 12 x 15lbs

Swiss Ball Crunches – 15 x 0lbs, 15 x 0lbs

Wrist Curls – 6 x 65lbs, 6 x 65lbs
Go up to 70lbs

Reverse Cable Curls – 6 x 30lbs, 6 x 32lbs
Go up to 35lbs

20 Min cardio on bike
Distance – 6.4 Miles
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#290 Postby mattpb » Fri Jun 08, 2012 8:00 pm

8th June, 2012

What was great about my day?

Awesome lifts in the gym.
Achieved a lot today in work, got so much done.

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

Mentally prepare for Cardio session, I can always give a little bit more
Mentally prepare for work and everything I do in life.

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
8 /10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#291 Postby mattpb » Mon Jun 11, 2012 11:18 am

10th June, 2012

Chest & Triceps

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 6 x 110lbs, 6 x 110lbs
Was so happy I got my 6 reps on both sets and go up to 115lbs next week.

Incline Barbell Bench Press - 6 x 75lbs, 6 x 75lbs
Awesome, seriously awesome blasting through these two sets, go up to 80lbs.

Incline DB Bench Press – 5 x 65lbs
Stay on 65lbs and get the 6th rep.

Cable Pressdown - 6 x 67lbs, 6 x 67lbs
Great two sets and go up to 70lbs.

Lying Tricep Extension - 6 x 50lbs, 6 x 50lbs
Go up to 55lbs.

20 Min cardio on bike
Distance – 7.12 Miles
Level – 3

Notes:
Awesome workout today, really pleased with what I achieved. I really pushed myself and achieved the results I wanted.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#292 Postby mattpb » Mon Jun 11, 2012 11:18 am

10th June, 2012

What was great about my day?

Spoke to family and caught up with them.
Awesome workout achieving great results.
Made myself happy by making others happy.
Listened to motivational cd.
Day off work so plenty of time to get household jobs done.

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

Mentally prepare for Cardio session, I can always give a little bit more
Mentally prepare for work and everything I do in life.
Make more people happy and smile.
Be grateful for everything I have.

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
9 /10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#293 Postby mattpb » Tue Jun 12, 2012 3:18 pm

12th June, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 100lbs, 6 x 100lbs
Go up to 105lbs

Leg Press - 6 x 455lbs, 6 x 455lbs
Go up to 460lbs.

Leg Curls - 6 x 225lbs, 6 x 225lbs
Move up to 230lbs.

Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbs
Go up to 105lbs.

20 Min cardio on bike
Distance – 7.27 Miles
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#294 Postby mattpb » Wed Jun 13, 2012 8:11 pm

13th June, 2012

Back & Biceps

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 80lbs, 6 x 80lbs
Go up to 85lbs, well executed and felt great on my back.

Lat Pulldown - 6 x 155lbs
Go up to 157.5lbs

V - Cable Row – 6 x 130lbs
Go up to 132lbs

Deadlifts - 6 x 60lbs, 6 x 60lbs
Go up to 65lbs

Alt DB Curls - 6 x 40lbs, 6 x 40lbs
Stay on 40lbs

BB Curls – 6 x 50lbs
Go up to 55lbs

20 Min cardio on bike
Distance – N/A – Strained my hip this morning so will do this on weekend.
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#295 Postby mattpb » Wed Jun 13, 2012 8:12 pm

13th June, 2012

What was great about my day?

Awesome lifts at gym.
Great day at work, achieved a lot.
Helped family member to start a fitness program.
Set some deadlines and met them all.

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

Mentally prepare for Cardio session, I can always give a little bit more
Mentally prepare for work and everything I do in life.
Make more people happy and smile.
Be grateful for everything I have.

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
8 /10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#296 Postby mattpb » Thu Jun 14, 2012 8:41 pm

14th June, 2012

Shoulders & Traps

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 47.5lbs, 6 x 47.5lbs
Go up to 50lbs

DB Side Lats - 6 x 25lbs, 6 x 25lbs
Go up to 27.5lbs

DB Rear Lats - 6 x 37.5lbs, 6 x 37.5lbs
Get elbows higher, move up to 40lbs

Shrugs - 6 x 105lbs, 6 x 105lbs
Go up to 110lbs

Upright Row - 6 x 35lbs,
Go up to 40lbs

20 Min cardio on bike
Distance – 7.26miles
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#297 Postby mattpb » Thu Jun 14, 2012 8:43 pm

14th June, 2012

What was great about my day?

Great Cardio and weights session this morning.
Complimented on a great day at work by my Sous Chef.
Spoke to Chef and Manager about Permanent residency and a permanent job offer, they are fully supportive which is AWESOME!!!

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

Make more people happy and smile.
Be grateful for everything I have.

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
9 /10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#298 Postby mattpb » Fri Jun 15, 2012 9:28 pm

15th June, 2012

Calves, Abs & Forearms

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 6 x 240lbs, 6 x 240lbs
Go up to 245lbs.

45 Calf Press - 6 x 320lbs, 6 x 320lbs, 6 x 320lbs
Go up to 325lbs.

Weighted Leg Raises – 10 x 17.5lbs, 10 x 17.5lbs

Swiss Ball Crunches – 15 x 0lbs, 15 x 0lbs

Wrist Curls – 6 x 70lbs, 6 x 70lbs
Go up to 75lbs

Reverse Cable Curls – 6 x 35lbs, 6 x 35lbs
Go up to 37.5lbs

20 Min cardio on bike
Distance – 7.75 Miles
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#299 Postby mattpb » Fri Jun 15, 2012 9:33 pm

15th June, 2012

What was great about my day?

Awesome Cardio session, so so close to my record distance.
Got a shout out from Skip La Cour on his conference call last night, well sort of, lol

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

Make more people happy and smile.
Be grateful for everything I have.

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in and out of the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
8 /10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

User avatar
mattpb
Manatee
Posts: 453
Age: 35
Joined: Wed Dec 28, 2011 7:27 pm

Re: Matts Workout Journal

#300 Postby mattpb » Sat Jun 16, 2012 8:17 pm

16th June, 2012

Missed a cardio session this week because i had to get to work early so today i caught up and got it done.

20 Min cardio on bike
Distance – 7.75 Miles
Level – 3
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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