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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 03, 2012 10:26 am 
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Mini Forklift Ⓥ wrote:
You've got a good set of wheels on you there mate, good work !!


Thanks MF,

I am feeling awesome with the change of my body and i will continue to make progress and look even better.

_________________
"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 Jul 03, 2012 10:27 am 
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3rd July, 2012

What was great about my day?

Today is a day off work which is great for catching up with my online journal and chores around the house.
Day off from the gym, well it’s a whole week off and gives my body the time it needs to rest and recover.
I feel awesome when I walk down the street, I feel indestructible, I feel like I have had a breakthrough and I have the belief I can achieve anything I want and that is what I am going to do.

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

I need to stay focused, at the moment I am on a high because I feel so great so I need to keep on keeping on and regain focus of my long term goals and keep the ball rolling.
Appreciate how far I have come and everything I have achieved.
Look at what I have done and realise it wasn’t that hard and I could have done slightly better, so knuckle down and work harder, get those ten for tens and the results will be even greater!

What can I do to make things more enjoyable?

Keep on helping others by supporting them achieve their goals.
Have fun because the journey is just as important as the destination.
Believe I am the BEST because I am!

Intensity Level
N / A

Why?
No gym today because this is a scheduled week off.
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 Jul 04, 2012 4:15 am 
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Location: Christchurch, New Zealand.
Matt, I sincerely hope you enjoy your week off. You have put the work and you deserve to rest up, recover and enjoy things without worrying about making it to pump some iron.

Any plans for the week? Do you have the week away from work as well? Take care MF.

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jul 05, 2012 8:33 pm 
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Thanks MF,
Unfortunately i dont have the week off work, but the week off the gym feels great. I have had time to relax and get other things done that i sometimes put off.
I was a bit more relaxed with my food for the first few days, i had planned just to have a meal out after the 6 month challenge but it ended up being a meal out every evening,lol.
It wont have done me any harm plus it was a great social release, it made me feel great and i had a good time with my girlfriend pphelps.
The truth is that now i actually miss the regime i had going on, i like the way my meals were and what i was doing so i am back on track. I find it easy and enjoyable to have my set meals everyday rather than worry about what i will eat for my next meal.

Hungry to get back into the gym now too, so will hit it hard on Monday.

Matt

Mini Forklift Ⓥ wrote:
Matt, I sincerely hope you enjoy your week off. You have put the work and you deserve to rest up, recover and enjoy things without worrying about making it to pump some iron.

Any plans for the week? Do you have the week away from work as well? Take care MF.

_________________
"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 Jul 05, 2012 9:37 pm 
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Posts: 3840
Location: Christchurch, New Zealand.
Aha, didn't realise she was your girlfriend!

Image

Sounds like you had a top week, eating out every night as well. Very nice!

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jul 06, 2012 9:08 pm 
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Yeah, i'm sure i have mentioned it before in one of my posts, Portia is my girlfriend and workout partner. Up until this week anyway as my shifts have changed at work so i have to train after work at prime time when its really busy, but i kind of enjoy it when its busy because it feels full of energy.

Mini Forklift Ⓥ wrote:
Aha, didn't realise she was your girlfriend!

Image

Sounds like you had a top week, eating out every night as well. Very nice!

_________________
"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 Jul 09, 2012 5:32 pm 
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Posts: 453
9th July, 2012

Abs & Shoulders

Cable Crunches – 10 x 30lbs, 10, x 50lbs, 10 x 65lbs, 10 x 65lbs
Get 12 reps before increasing.

Weighted Leg Raises – 10 x 15lbs, 10 x 15lbs
Get 12 reps before moving up

DB Press - 10 x 25lbs, 8 x 35lbs, 7 x 45lbs, 6 x 45lbs
Go up to 47.5lbs

Military Press – 5 x 50lbs, 6 x 50lbs
Need 6 reps on both sets before increasing.

DB Side Lats - 8 x 20lbs, 8 x 20lbs
Go up to 22.5lbs

DB Rear Lats - 8 x 20lbs, 8 x 20lbs
Go up to 22.5lbs

20 Min cardio on Spin bike
Distance – 9.1
Level – 5

Notes:
First day back at the gym after a week off and was a bit of a shock, felt like I had more than a week off but loving being back in the swing of things. Made a few changes to what I am eating to support my gym routine.
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 Jul 09, 2012 5:43 pm 
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Journal Update & Daily Disciplines

9th July, 2012

What was great about my day?

Lovely sunny day for me to enjoy my day off work.
Back at the gym after a week off working out.
Made new goals for my gym future.
Brain stormed with Pphelps to think of ideas on how to make more money or save money to put towards our own home in the near future.
Awesome Mind to Body connection when lifting in the gym.

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

Be more enthusiastic about the jobs I don’t particularly enjoy doing, buck up and get them done.
More ideas for making money.

What can I do to make things more enjoyable?

Keep on helping others by supporting them achieve their goals.
Have fun because the journey is just as important as the destination.
Believe I am the BEST because I am!

Intensity Level
6 ½ /10

Why?
Felt a bit lethargic and that I had lost some of my strength but in reality I think its because I have not slept well the last few nights because of extra hours at work and the heat.

Daily Disciplines

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Will do next workout and every other workout.

2. Eat every meal at scheduled time. – Spot on today.

4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture – YES and it makes me feel so much better, plus used foam roller to ease tight muscles.

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! – YES, HELL YEAH! I AM A MASS MACHINE!!!!!!!!

6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Manformation & Tony robbins.

7. Drink at least 4 litres of water each day. YES maybe more now because its so hot.

8. Study Recipes for work for 30 minutes. My next job today.

9. Wash and iron work clothes. Yes

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

11. Give 100% whilst in work – (every minute is getting me one step closer to permanent residency). – Forms are being signed this week then I can apply.

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

13. Read my personal Commercial out loud each morning.

14. Write out my goals 5 times each, everyday. - Yes

15. Research and plan my Restaurant. Yes

16. Review my goals and remind myself what I am doing this for and what I am achieving.
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: Mon Jul 09, 2012 5:47 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
MEAL 1 CALORIES PROTEIN CARBS FATS
1/2 cup oats 73 3 12.6 1.2
Nitrofusion 1 scoop 120 21 4 2
banana 1 105 1.3 27 0.4
Meal Total

MEAL 2
1/2 cup oats 73 3 12.6 1.2
Nitrofusion 1 scoop 120 21 4 2
banana 1 105 1.3 27 0.4
Meal Total

MEAL 3
Spinach 100g 23 2.9 3.6 0.4
Tomatoes 50g 9 0.4 2 0.1
Cucumbers 75g 11 0.5 2.7 0.1
100g Sweet Potato90 2 13.8 0.2
Tofu 85g 120 17 0 8
1 Tablespoon Balsamic10 0 2 0
Meal Total

MEAL 4
Spinach 100g 23 2.9 3.6 0.4
Tomatoes 50g 9 0.4 2 0.1
Cucumbers 75g 11 0.5 2.7 0.1
100g Sweet Potato90 2 13.8 0.2
Tofu 85g 120 17 0 8
1 Tablespoon Balsamic10 0 2 0
Meal Total

MEAL 5
Nitrofusion 1 scoop 120 21 4 2
Peanut Butter 1 Tbsp 100 3 3 8
Almond Milk 200ml 56 0.8 6.4 2.4
Meal Total

MEAL 6
Spinach 100g 23 2.9 3.6 0.4
Tomatoes 50g 9 0.4 2 0.1
Cucumbers 75g 11 0.5 2.7 0.1
Tofu 85g 120 17 0 8
banana 1 105 1.3 27 0.4
1 Tablespoon Balsamic10 0 2 0
Meal Total

MEAL 7
Nitrofusion 1 scoop 120 21 4 2
Peanut Butter 1 Tbsp100 3 3 8
Almond Milk 200ml 56 0.8 6.4 2.4
Meal Total

MEAL 8
Nitrofusion 1 scoop 120 21 4 2
Peanut Butter 1 Tbsp100 3 3 8
banana 1 105 1.3 27 0.4
Almond Milk 200ml 56 0.8 6.4 2.4
Meal Total

Calories Protein Carbohydrates Fats
Total 2333 194 239.9 71.4

2378.2 776 Calories 959.6 Calories 642.6 Calories

Percentages 33% 40% 27%

_________________
"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 Jul 10, 2012 2:17 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
What's 'Nitrofusion' Matt?

Super-organised in here buddy!

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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: Tue Jul 10, 2012 9:19 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Nitrofusion is a Protein Powder, which i think is great value compared to others and tastes the best.
I buy it from Bodybuilding.com which has the best price its just the shipping that bumps it up, but overall i think its great.

http://www.bodybuilding.com/store/ans/nitrofusion.html

Mini Forklift Ⓥ wrote:
What's 'Nitrofusion' Matt?

Super-organised in here buddy!

_________________
"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: Tue Jul 10, 2012 9:21 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
10th July, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 8 x 90lbs, 8 x 90lbs, 8 x 90lbs, 6 x 90lbs
Awesome squats, go up to 95lbs and try get low.

Lunges - 8 x 25lbs, 8 x 25lbs
Try and get stable on my left leg as I seem a bit wobbly, go up to 27.5lbs.

Stiff Leg Deadlift - 8 x 90lbs, 8 x 90lbs, 8 x 90lbs
Awesome job on deadlift, went really low and got a great stretch. Go up to 95lbs.

20 Min cardio on Spin bike
Distance – 12.2
Level – 5

Notes:
Great job today, changed a few weights to make sure I was performing with good enough form. Awesome bike ride, smashed yesterdays distance.
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


Top
 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 10, 2012 9:25 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Journal Update & Daily Disciplines

10th July, 2012

What was great about my day?

Lovely sunny day.
Smashed my distance on the bike.
Achieved a lot at work and learnt more as the Kitchen Saucier.

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

Start making progress on some of my money making ideas.
Be more enthusiastic about the jobs I don’t particularly enjoy doing, buck up and get them done.

What can I do to make things more enjoyable?

Keep on helping others by supporting them achieve their goals.
Have fun because the journey is just as important as the destination.
Believe I am the BEST because I am!

Intensity Level
7 /10

Why?
Felt great today at the gym, did well on the bike and my Legs workout was amazing as I really got a connection with the muscle.

Daily Disciplines

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Still need to push for this but its week one and some exercises are new.

2. Eat every meal at scheduled time. – Spot on today.

4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture – YES and it makes me feel so much better, plus used foam roller to ease tight muscles.

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE!

6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Manformation & Tony robbins.

7. Drink at least 4 litres of water each day. YES

8. Study Recipes for work for 30 minutes. Yes

9. Wash and iron work clothes. Yes

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

11. Give 100% whilst in work – (every minute is getting me one step closer to permanent residency). – Forms are being signed this week then I can apply.

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

13. Read my personal Commercial out loud each morning. DO IT NOW

14. Write out my goals 5 times each, everyday. - Yes

15. Research and plan my Restaurant. Yes

16. Review my goals and remind myself what I am doing this for and what I am achieving.
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: Wed Jul 11, 2012 12:11 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
mattpb wrote:
Nitrofusion is a Protein Powder, which i think is great value compared to others and tastes the best.
I buy it from Bodybuilding.com which has the best price its just the shipping that bumps it up, but overall i think its great.

http://www.bodybuilding.com/store/ans/nitrofusion.html

Thanks Matt, just had a look at it on the link you posted. Looks great :)

_________________
Feel free to find me...

Image @MiniForklift
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: Wed Jul 11, 2012 10:05 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
11th July, 2012

Chest & Triceps

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 8 x 90lbs, 8 x 90lbs, 6 x 90lbs
Kept great form and found it challenging having to do an extra set compared to the last routine, go up to 95lbs.

Incline DB Bench Press – 7 x 55lbs, 7 x 55lbs, 5 x 55lbs
Stay on 55lbs, did awesome on first two sets then it hit me on the third. Mentally prepare better. Go up to 60lbs.

Weighted Dips - 8 x 0lbs
Add 5lbs.

Inc Tricep Extension - 8 x 20lbs, 8 x 25lbs
Go up to 30lbs.

Cable Pressdown - 8 x 65lbs
Go up to 67.5lbs

20 Min cardio on bike
Distance – 12.5
Level – 5

Notes:
Smashed yesterdays cardio, cardio was in the pm after work and weights were in the morning before work. Not the best day at work so really didn’t want to go back to the gym but felt so much better for doing so.

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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