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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Mini Forklift Ⓥ
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Re: Matts Workout Journal

#61 Postby Mini Forklift Ⓥ » Tue Jan 24, 2012 8:16 pm

I really love the detail with which you log all of your nutrition, I wish I was that dilligent myself!

Some good food ideas in there as well !!
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Re: Matts Workout Journal

#62 Postby mattpb » Tue Jan 24, 2012 9:09 pm

Mini Forklift Ⓥ wrote:I really love the detail with which you log all of your nutrition, I wish I was that dilligent myself!

Some good food ideas in there as well !!



Thanks, i find it easy if i keep the food the same everyday so its easier to type up, i know where i am with my macros and that i am getting enough or not too much.
The workouts i have to put them on here because it keeps me going to try and beat it next time.
I try and use this thread to keep me motivated in my goals and if it helps anyone else in anyway thats a bonus.
"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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Re: Matts Workout Journal

#63 Postby Mini Forklift Ⓥ » Tue Jan 24, 2012 9:17 pm

I have every single training session logged since 2003; aside from being a really useful point of reference to look back on (see what worked, what didn't etc), it's interesting to see how things unfold and evolve.
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Re: Matts Workout Journal

#64 Postby mattpb » Tue Jan 24, 2012 9:24 pm

this is my first ever online journal, first ever thread to as i have never used a forum before, I have always kept a traditional pen/notepad journal which i still use now. I have loads knocking about of previous workouts but i have not been into the weightlifting as long as you.
Even though i have been going to the gym for about 15 years i never really had any real goals or even knew what i was doing until about a year ago when i had a few sessions with a Natural Bodybuilder and it changed the way i see the sport and my life really.
Cant get enough of it and wish i knew what i know now when i was 16 but i have no regrets and am happy with the path my life is going in.
I would love to compete onstage within a year that is my goal!
"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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Re: Matts Workout Journal

#65 Postby mattpb » Wed Jan 25, 2012 4:44 pm

25th January 25, 2012

Cardio
Treadmill


20 Min High Intensity Interval Training
Consists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute.

Start at Mph: 3.9
Fastest Mph: 8.9
Distance : 2.02 Miles

Awesome cardio session, at first I thought this is so tough then I focused on changing my mindset and kept going, at the end I thought I will go up again next time, even though when I finished the run I lay down on a mat for a minute I was that worn out.
Next cardio session go for 4.0 – 9.0.

Stretches:
Mainly for legs as my hamstrings felt tight.

Start: 10.20AM
Finish: 10.50PM
Total: 30mins
"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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Re: Matts Workout Journal

#66 Postby mattpb » Wed Jan 25, 2012 4:45 pm

25th January 2012

Nutrition

Breakfast, Pre Workout: 9am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 11am
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 12pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.30pm
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 7.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 9.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g
"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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Re: Matts Workout Journal

#67 Postby mattpb » Thu Jan 26, 2012 12:09 am

One of my favorite inspirational movie speeches.

"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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Re: Matts Workout Journal

#68 Postby Mini Forklift Ⓥ » Thu Jan 26, 2012 2:22 am

You're on the right tracks with the cardio Matt.

I am of the belief that the three most effective forms of cardio are LSD, HIIT and early morning fasted cardio. A rotation of two or more of those should lead to optimal fat loss and good aerobic conditioning.
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Re: Matts Workout Journal

#69 Postby mattpb » Thu Jan 26, 2012 12:35 pm

I used to do early morning cardio on an empty stomach, mainly because I had to get up so early I didn't have time to eat before I ran.
At the moment I tend to eat an hour before I go running and I feel good doing that. I used to hate running until I discovered the high intensity interval run I do now, I enjoy changing the speed every minute and it's a great challenge and I always want to beat my last run.

If I go for a long run I tend to get bored quickly and struggle to focus so I stick with HiiT, whenever I for this run the weight just seems to drop off too.
"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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Re: Matts Workout Journal

#70 Postby mattpb » Thu Jan 26, 2012 4:32 pm

26th January 26, 2012

Delts & Traps
10 min Warm Up X Trainer

Hammer Strength Shoulder Press:
12 x 70lbs, 10 x 100lbs, (8 x 130lbs, 2 ½ x 130lbs)
Dropped weight by 10lbs because was too much of a struggle last week, so much better today

DB Side Lateral Raise:
12 x 10lbs, (8 x 20lbs, 3 x 20lbs)

Low Pulley Raise:
5 x 15lbs, 7 x 10lbs
Stay on 10lbs, 15lbs is too much at the moment

Reverse Flyes-Machine:
12 x 45lbs, (9 x 90lbs, 6 x 90lbs)
Awesome, go up again!!

Tricep Pushdown:
12 x 35lbs, (8 x 65lbs, 4 x 65lbs)
Felt pumped

Lying Tricep Extension:
12 x 30lbs, (6 x 60lbs, 3 x 60lbs)

Seated Overhead Tricep Press:
12 x 30lbs, (10 x 45lbs, 6 x 45lbs)
Hit 50lbs next week!

Plank:
1.10min, 1min, 50secs

Stretches:
Stretch all body, especially chest as it gets tight

Start: 10.30AM
Finish: 11.25PM
Time: 55mins

Notes:
Made a few changes to my weights and it definitely worked for the better, I think I had got ahead of myself and just kept increasing them and it was too much.
My shoulders were on fire, then I hit my triceps and they feel so pumped, I walked out of the gym feeling like a Champion!!
"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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Re: Matts Workout Journal

#71 Postby mattpb » Thu Jan 26, 2012 4:33 pm

26th January 2012

Nutrition

Breakfast, Pre Workout: 9am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 11.25am
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 12.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.30pm
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 7.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 9.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g
"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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Re: Matts Workout Journal

#72 Postby VeganDougie » Fri Jan 27, 2012 4:16 pm

Hi Matt,

Just a quick post to say thanks for popping by my journal and leaving a comment. You got me thinking about running marathons now :)

Love you journal, it is very detailed and is giving me some ideas on how to improve my own daily menus.

Any way have a great weekend,
Doug

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Re: Matts Workout Journal

#73 Postby mattpb » Fri Jan 27, 2012 5:11 pm

VeganDougie wrote:Hi Matt,

Just a quick post to say thanks for popping by my journal and leaving a comment. You got me thinking about running marathons now :)

Love you journal, it is very detailed and is giving me some ideas on how to improve my own daily menus.

Any way have a great weekend,
Doug



Thanks Doug,

Never done a marathon myself but done quite a few charity 10KM runs and i love the feeling you get during and after knowing what you have achieved.
I love playing around with menu ideas and trying to come up with new ideas but at the moment i'm trying to keep it simple and the same everyday so i know where i'm up to with my calories/macros.
"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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Re: Matts Workout Journal

#74 Postby Mini Forklift Ⓥ » Fri Jan 27, 2012 5:13 pm

Hope you have a great weekend Matt, anything planned? Take care MF.
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Re: Matts Workout Journal

#75 Postby mattpb » Fri Jan 27, 2012 5:26 pm

27th January 2012


Nutrition

Breakfast, Pre Workout: 10am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 12.20pm
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 2.00pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.00am
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 8.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 11.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g


27th January 27, 2012


Legs

10 mins warm up elliptical trainer

Started with 5 – 10 mins of Active Leg stretches

Leg Extension:
0 x 0lbs, 0 x 0lbs, 0 x 0lbs
Machine was broke!!!

45 Leg Press:
12 x 110lbs, 10 x 160lbs, (10 x 230lbs, 4 x 230lbs)
Totally felt the pump on my quads today they were seriously on FIRE!!!!!!!!

Leg Press:
12 x 100lbs, 10 x 145lbs, (10 x 175lbs, 4 x 175lbs)

Stiff Leg Deadlift Olympic Bar:
12 x 50lbs, (12 x 90lbs, 8 x 90lbs)
Take this baby up again you can do 110lbs easy!

Calf Extension:
12 x 70lbs, (Rest, pause – 15 x 115lbs, 10 x 115lbs 10 x115lbs)
We can take this to a new level too lets hit 120lbs next week

Seated Calf Press:
10 x 90lbs, (10 x 140lbs, 5 x 140lbs)
Keep this weight the same and get full range of motion

Stretches:
Leg stretches, Pilates exercises

Start: 11.20AM
Finish: 12.15PM
Time: 55mins

Notes:
Feeling awesome really focused in the gym at the moment I have got the mindset of a champion and if I keep going the way I am at the moment I will be on stage in no time!
"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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