3rd January 27, 2012Legs
10 mins warm up elliptical trainer
Started with 5 – 10 mins of Active Leg stretches
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!!!
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.
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!!
Leg stretches, Pilates exercises
Time: 1 Hour
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, 2012Nutrition
Breakfast, Pre Workout: 9.45am
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)
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.
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)
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)
3rd February, 2012What 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
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.
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