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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jun 18, 2012 11:13 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
17th June, 2012

Chest & Triceps

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 115lbs, 4 x 115lbs
Get one more rep then go up to 120lbs.

Incline Barbell Bench Press - 6 x 80lbs, 6 x 80lbs
Feel so strong during this exercise, go up to 85lbs.

Incline DB Bench Press – 6 x 65lbs
Got that extra rep I wanted, go up to 70lbs.

Cable Pressdown - 7 x 70lbs, 6 x 72lbs
This feels easy, go up to 75lbs.

Lying Tricep Extension - 6 x 55lbs, 5 x 55lbs
Get that extra rep, stay on 55lbs.

20 Min cardio on bike
Distance – 6.5 Miles
Level – 3

Notes:
I went up on most of my exercises and I powered through them with great strength, some I can go up on again next week. Need to maintain the focus I have during lifting weights when I go to do my cardio. My cardio sessions have reduced slightly over last couple of weeks but my weights have continued to increase.
Weighed in today like I do every Monday morning and I am 167.4lbs, I started the year weighing in at 184lbs.

Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jun 18, 2012 11:18 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
17th June, 2012

What was great about my day?

Lifted well in the gym this morning, just keep increasing the weight and pushing myself further.
Wrote a new list of Daily Disciplines.
Looked back at the beginning of the year when I had tones of enthusiasm and bringing it back.
Looked in the mirror and was amazed by what I can see, its like I have changed over night, but I know its own to a lot of hard work.

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

Support the people around me, help myself by helping them.
Listen to more motivational material as I know it encourages me to push myself.

What can I do to make things more enjoyable?

Smile and make others happy.
Have fun and enjoy this challenge.
Be more involved in the general forum.

Intensity Level
8 /10

Why?

Excellent weight lifting session but then found it a real challenge to even get on the bike today to o my cardio session.
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 19, 2012 11:28 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
19th June, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 105lbs, 6 x 105lbs
Stay on 105lbs, I did an awesome two working sets here and I know I can give more and it will be even more effective for muscle development if I go lower on each set.

Leg Press - 6 x 460lbs, 6 x 460lbs
Awesome lifts, I just seem to keep increasing the weight each week. I had a slight strain in my left knee which made me slightly hesitant in bringing the weight down low enough. If I stretch out my leg it will feel better and I can keep on increasing the weight.

Leg Curls - 6 x 230lbs, 5 ½ x 230lbs
Move up to 235lbs, each week I show amazing determination when I do this exercise. I have come to realise that I treat this exercise differently to others. I need to replicate this emotion when doing every exercise in the gym.

Stiff Leg Deadlift - 6 x 105lbs, 6 x 105lbs
Go up to 110lbs, another exercise that I really put everything into just like the leg curls, I feel like I really am connecting with the muscle better than ever before.

20 Min cardio on bike
Distance – 6.88 Miles
Level – 3

Notes:
I achieved awesome lifts today and realized if I replicate the emotion shown in these exercises in other exercises then my muscular development will be even greater.
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 19, 2012 11:29 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
19th June, 2012

What was great about my day?

I finished the gym feeling exhausted and mentally tired but by listening to a motivational audio speech it totally changed the way I felt.
I feel full of energy today.
I am achieving awesome results in the gym and came to a realization how I can be even better and achieve greater results.
The sun is shining!

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

I can replicate the emotions I displayed in todays workout in other workouts to develop greater results.
Listen to a motivational audio speech every morning.
Think Strong, Thing Big, Think Confident.
I Think Therefore I Am!

What can I do to make things more enjoyable?

Smile at everyone I see.
Share my happiness.
Show my happiness.
Be happy.

Intensity Level
8 ½ /10

Why?

I beat yesterdays cardio and I achieved awesome lifts, I could have pushed harder on Leg press but showed concern over my knee. I now know that if I do stretching exercises for my knee/leg then I wont have this problem.
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 20, 2012 8:02 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
20th June, 2012

Back & Biceps

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 85lbs, 6 x 85lbs
Go up to 90lbs, well executed and felt great on my back.

Lat Pulldown - 6 x 157.5lbs
Go up to 160lbs

V - Cable Row – 6 x 132.5lbs
Go up to 135lbs

Deadlifts - 6 x 65lbs, 6 x 65lbs
Go up to 70lbs

Alt DB Curls - 6 x 40lbs, 6 x 40lbs
Go up to 42lbs

BB Curls – 5 x 60lbs
Stay on 60lbs

20 Min cardio on bike
Distance – 7.03 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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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 20, 2012 8:03 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
20th June, 2012

What was great about my day?

Awesome workout with weights and cardio.
Got my promotion at work which has made my day.
Was in a happy mood all day and didn’t let anything bother me like it used to.

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

Wake up in the morning and get going with my day like today.
Listen to a motivational audio speech every morning.
Think Strong, Thing Big, Think Confident.
I Think Therefore I Am!

What can I do to make things more enjoyable?

Smile at everyone I see.
Share my happiness.
Show my happiness.
Be happy.

Intensity Level
8 ½ /10

Why?

I beat yesterdays cardio and I achieved awesome lifts, I am just so bloody happy today its AWESOME!!

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jun 21, 2012 8:21 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
21st June, 2012

Shoulders & Traps

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 50lbs, 5 x 50lbs
Stay on 50lbs and get the 6th rep

DB Side Lats - 4 x 27.5lbs, 4 x 27.5lbs
Get 6 reps on 27.5lbs

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

Shrugs - 6 x 110lbs, 6 x 110lbs
Go up to 120lbs

Upright Row - 5 x 40lbs,
Get 6 reps on 40lbs

20 Min cardio on bike
Distance – 6.59miles
Level – 3

Notes:
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jun 21, 2012 8:22 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
21st June, 2012

What was great about my day?

Awesome workout with weights.
Another great day at work, achieved so much because of a positive attitude.

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

Wake up in the morning and get going with my day like today.
Listen to a motivational audio speech every morning.
Think Strong, Thing Big, Think Confident.
I Think Therefore I Am!

What can I do to make things more enjoyable?

Smile at everyone I see.
Share my happiness.
Show my happiness.
Be happy.

Intensity Level
8 /10

Why?
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jun 22, 2012 8:58 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
21st June, 2012

Calves, Abs & Forearms

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 4 x 245lbs, 6 x 245lbs
Got 6 reps on second set but I think I should have tried to go lower, I felt it work my calves and almost got cramp.

45 Calf Press - 6 x 325lbs, 6 x 325lbs, 6 x 325lbs
Go up to 330lbs.

Weighted Leg Raises – 12 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 – 4 x 37lbs, 4 x 37lbs
Go up to 35lbs

20 Min cardio on bike - AM
Distance – 7.17 Miles
Level – 3

20 Min cardio on bike - PM
Distance – 6.73 Miles
Level – 3


Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jun 22, 2012 8:59 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
21st June, 2012

What was great about my day?

Did two cardio sessions today, one week left and im feeling AWESOME
Felt happy most of the day because of the way I feel about my body.
Got a lot done at work today.

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

Wake up in the morning and get going with my day like today.
Listen to a motivational audio speech every morning.
Think Strong, Thing Big, Think Confident.
I Think Therefore I Am!

What can I do to make things more enjoyable?

Smile at everyone I see.
Share my happiness.
Show my happiness.
Be happy.

Intensity Level
8 /10

Why?
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jun 23, 2012 6:24 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3688
Location: Christchurch, New Zealand.
What motivational talks do you listen to Matt?

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WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jun 23, 2012 7:14 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Hey MF,
I have one from Skip La Cour which is positive affirmations about working out, i also have his Manformation series which is great.
Zig Ziglar audio seminar i got from the local library and a few Tony Robbins, i find listening to these for a few minutes each day keeps me going strong.

Matt

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jun 23, 2012 7:16 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
23rd June, 2012
Cardio
Skipping - AM
20 Minutes, 1 minute skipping all out then 1 minute rest, alternate between myself and pphelps. Decided to throw in this extra cardio session to get a bit more out of this last week.

20 Min cardio on bike - PM
Distance – 7.08 Miles
Level – 3


Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jun 23, 2012 7:17 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
23rd June, 2012

What was great about my day?

Two Cardio sessions and I feel amazing for doing it.
I felt so light Skipping this morning.
My fitness level has improved so much since I last attempted to skip.

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

Wake up in the morning and get going with my day like today.
Listen to a motivational audio speech every morning.
Think Strong, Thing Big, Think Confident.
I Think Therefore I Am!

What can I do to make things more enjoyable?

Smile at everyone I see.
Share my happiness.
Show my happiness.
Be happy.

Intensity Level
8 /10

Why?
I could have given more whilst skipping, I need to keep practicing so I can run on the spot whilst skipping because that really gets the heart rate up.
Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jun 25, 2012 12:21 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3688
Location: Christchurch, New Zealand.
Nice, I have a few motivational ones too. I like 'The Power Of Now', some really cool nuggets in there.

Hope you had a great weekend, sounds like you did MF.

_________________
Feel free to find me...

WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
Image http://www.youtube.com/user/kiwilifter?feature=mhee


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