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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 6:30 pm 
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Rabbit
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Joined: Fri Dec 24, 2010 8:48 am
Posts: 174
Location: United Kingdom, Kettering, Northamptonshire
Just a quick note to wish you a happy birthday matt - good luck with the challange as well hope you win it!!

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Douglas Robson

http://www.my-healthy-lifestyle-choices.com


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 7:00 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Hey guys thanks for your kind words and Birthday wishes. I didnt over do it when we went out for a meal, in the past a cheat meal turned into a cheat day.
I have a bit more focus on what i want now so i enjoyed a nice meal and dessert and that was it, i bloody enjoyed it and back on it as normal today.

I got this vision now and i really want to be on stage competing!!

_________________
"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 Feb 01, 2012 8:48 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
1st February, 2012

Nutrition

Breakfast, Pre Workout: 10.00am
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: 12.00pm
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: 1.15pm
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: 3.30pm
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: 6.00pm
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 2: 8.00pm
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 3: 10.00pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

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

1st February, 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: 4.1
Fastest Mph: 9.1
Distance : 2.09 Miles

Awesome cardio session, seriously had to push out everything I had to make that last minute. I used everything this MASS MACHINE had in his tank but I did it, lets push the barriers even more – going for 4.2 – 9.2 next time.

Stretches:
Mainly for legs.

Start: 11.20AM
Finish: 11.50AM
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


Last edited by mattpb on Wed Feb 01, 2012 9:07 pm, edited 1 time in total.

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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 8:49 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
What was great about my day?

My pre workout, mindset and focus made me lift so well today.
I ate all of my prepared MASS MACHINE MEALS on time.
I drank plenty of water.
Awesome Cardio session today.
I had plenty of sleep.
Today is a day off work.
All round great feel about today!!

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

Get up on time and go to the gym on time.
Listen to Skips Podcasts to keep my focus.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.


Intensity Level
10 /10

Why?
I gave it my all and thought that I did the best I could.

_________________
"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 Feb 02, 2012 2:19 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
2nd February, 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)
Gave it my all and hit the same numbers as last week, this annoyed me but I will get more out next week that’s for sure!

DB Side Lateral Raise:
12 x 10lbs, (8 x 20lbs, 3 ½ x 20lbs)

Low Pulley Raise:
(9 ½ x 10lbs, 5 x 10lbs)
Stay on 10lbs, 15lbs is too much at the moment

Reverse Flyes-Machine:
12 x 45lbs, (9 ½ x 95lbs, 6 x 95lbs)
Awesome, go up again!!

Tricep Pushdown:
12 x 35lbs, (8 x 65lbs, 5 x 65lbs)
Felt pumped, managed an extra rep but I want more from this!

Lying Tricep Extension:
12 x 30lbs, (8 x 60lbs, 4 x 60lbs)
This felt awesome especially after smashing last weeks reps, well done.

Seated Overhead Tricep Press:
12 x 35lbs, (8 x 50lbs, 4 x 50lbs)
I hit 50lbs and hit it well, keep it going.

Plank:
1.10min, 1min, 40secs

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

Start: 7.35AM
Finish: 8.35PM
Time: 1 Hour

2nd February, 2012

Nutrition

Breakfast, Pre Workout: 6.00am
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: 8.45am
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: 11.00am
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
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: 5.00pm
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 2: 8.00pm
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 3: 11.00pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

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

2nd February, 2012

What was great about my day?

I got up even earlier than I planned and hit the gym early.
Gym was quiet and perfect for me to get on with my workout.
My pre workout, mindset and focus made me lift so well today.
I ate all of my prepared MASS MACHINE MEALS on time.
I drank plenty of water.
Awesome Shoulders and Triceps workout.
I had plenty of sleep.
All round great feel about today!!

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

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I need a daily plan and I need to stick to it.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.


Intensity Level
9 /10

Why?
I gave it my all but could not get more out of shoulder press, so really it could be a ten because I tried my best and had nothing left, but I needed that extra rep in my mind to complete the day on 10/10.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Feb 02, 2012 3:58 pm 
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Joined: Fri Dec 24, 2010 8:48 am
Posts: 174
Location: United Kingdom, Kettering, Northamptonshire
Hi Matt liked your last post especially the part


"What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey."

Thanks for your comments - it's working.

Keep up the good work mate,

_________________
Douglas Robson

http://www.my-healthy-lifestyle-choices.com


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Feb 03, 2012 2:15 am 
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Ditto to Doug's post above! I also was really diggin' your recent posts with those kinds of self-reflection comments! And it's so incredibly nice and encouraging when people stop by and make comments on others' journals. :)

Have an awesome day!!
Karen


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Feb 03, 2012 5:11 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Thanks Doug and Karen for your comments, most of my ideas are coming from the Skip La Cour Challenge. He is an inspirational person helping people achieve their goals.

Check out his latest conference call about setting Daily Disciplines for yourself.

http://www.massmachinenutrition.com/challenge/calls/mass_machine_challenge_call_4_2-2-12.mp3


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 Feb 03, 2012 5:16 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
3rd January 27, 2012

Legs

10 mins warm up elliptical trainer

Started with 5 – 10 mins of Active Leg stretches

Leg Extension:
70 x 12lbs, 110 x 10lbs, (9 x 150lbs, 6 x 150lbs)
This machine has been broken for a few weeks, so happy when I saw it had been fixed. My leg strength has definitely improved as I am lifting more than I have ever done.

45 Leg Press:
12 x 110lbs, 10 x 160lbs, (9 x 250lbs, 4 x 250lbs)
This is a fairly new exercise for me so I started off light to gauge where I should be, every week I am adding extra weight it feels amazing. Go up to 270lbs!!!

Squats:
12 x 0lbs, 10 x 20lbs, (7 x 50lbs, 5 x 50lbs)
My legs are pretty fatigued by this point so even though this looks light it felt like twice as much or more, excellent technique. Get another rep at least before moving up.

Stiff Leg Deadlift Olympic Bar:
12 x 50lbs, (6 x 110lbs, 4 x 110lbs)
Took this weight up today and it felt great, think I can get more out next week, certainly felt it in my hamstrings.

Calf Extension:
12 x 75lbs, (Rest, pause – 11 x 120lbs, 9 x 120lbs 7 x 120lbs)
This felt awesome too, my calves were burning and I just kept pushing. Got some funny looks, think it was the strange faces and noises I was making, but I don’t care I am a MASS MACHINE and I will do what it takes.

Seated Calf Press:
10 x 90lbs, (9 x 140lbs, 6 x 140lbs)
I could barely walk after last exercise and it showed in this one, I was one short on last weeks but managed more in my second set.
Calves were finished after this!!

Stretches:
Leg stretches, Pilates exercises

Start: 10.55AM
Finish: 12.55PM
Time: 1 Hour

Notes:
Feeling awesome in the gym, just need to work on concentration and focus. Use some positive affirmations and repeat to myself. I did feel more confident in the gym and my posture is improving because of this.


3rd February, 2012

Nutrition

Breakfast, Pre Workout: 9.45am
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: 12.10pm
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: 1.30pm
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: 4.30pm
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 2: 11.00pm
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 3: 2.00am
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

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


3rd February, 2012

What was great about my day?

I got up even earlier than I planned and hit the gym early.
Gym was quiet and perfect for me to get on with my workout.
I ate all of my prepared MASS MACHINE MEALS on time.
I drank plenty of water.
Awesome Legs workout.
I had plenty of sleep.
I didn’t wear iPod in gym and I felt more in control and less distracted, will do this in future.

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

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I need a daily plan and I need to stick to it.
Change shifts at work! My hours change all the time, so last night I got home at 1.30am which makes me go gym slightly later, meals later etc.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.


Intensity Level
8 /10

Why?
I tried hard on everything but I felt like my mind was slightly switched off because I had a late night at work. I don’t deserve a 10 because my mental focus was lacking. On paper I set new personal records and it was a great workout.

How can I prevent this happening again?
Explore opportunities at work for working more regular hours, not sure if this is possible because I work in a kitchen and I cook until there are no more customers. Quite an unpredictable job.


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: Matts Workout Journal
PostPosted: Fri Feb 03, 2012 6:24 pm 
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Rabbit
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Joined: Fri Dec 24, 2010 8:48 am
Posts: 174
Location: United Kingdom, Kettering, Northamptonshire
Thanks for your comments Matt. I think I do need to kick this thing into kerb. As always the positive comments help.

I shall check the Skip vids this weekend, looking forward to it :) oh and I think I will have a go at the homemade protein bars, will make a handy addition to my lunch box.

_________________
Douglas Robson

http://www.my-healthy-lifestyle-choices.com


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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Feb 04, 2012 2:31 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Good on you Doug, i'll keep posting some of Skips Videos on here in case you want to watch them.

_________________
"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 Feb 04, 2012 2:32 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
4th February, 2012

Nutrition

Breakfast, Pre Workout: 10.00am
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: 1.00pm
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: 2.30pm
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: 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: 8.00pm
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 2: 11.00pm
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 3: 2.00am
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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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Feb 04, 2012 2:33 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
4th February, 2012

What was great about my day?

Today is a rest day for me, no workout or cardio.
I ate all of my prepared Meals.
I drank plenty of water.
I had plenty of sleep.
Man City won against Fulham – no connection to Bodybuilding but made me happy.

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

Listen to Skips Podcasts to keep my focus.
I need a daily plan/disciplines and I need to stick to it.
Change shifts at work! My hours change all the time, so last night I got home at 2.30am.

What can I do to make things more enjoyable?

Achieve greater results in the gym and keep pushing myself to higher levels.
Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.


Intensity Level
10 /10

Why?
I give myself 10/10 for having a rest today, I am doing a great job of it, lol.

_________________
"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 Feb 04, 2012 6:54 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
I WANNA BE A CHAMPION!!! DO YOU??

Check out this video for inspiration.


_________________
"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: Sun Feb 05, 2012 3:16 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
5th February, 2012

Nutrition

Breakfast, Pre Workout: 10.00am
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: 1.00pm
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: 2.30pm
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: 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: 8.00pm
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 2: 11.00pm
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 3: 2.00am
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

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

5th February, 2012

What was great about my day?

Today is a rest day for me, no workout or cardio.
I ate all of my prepared Meals.
I drank plenty of water.
I had plenty of sleep.

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

Listen to Skips Podcasts to keep my focus.
Print off my daily disciplines and score it everyday.
Change shifts at work! My hours change all the time, so last night I got home at 2.30am.

What can I do to make things more enjoyable?

Achieve greater results in the gym and keep pushing myself to higher levels.
Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.


Intensity Level
10 /10

Why?
I give myself 10/10 for having a rest today, I am doing a great job of it, lol.

_________________
"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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