Matts Workout Journal

[mattpb]

Pumpkin protein powder is available Whole Foods and we bought ours from Body Energy. It was one of the cheaper vegan protein powders available instore, I find vega quite expensive so I only have one a day then I'll use pumpkin powder.
I have recently changed from Vega to Vegans Protein by Gebuine Health which is cheaper and I think tastes better.

[robert]

Great journal and great consistency, Matt!

Awesome work!

I also didn't know about pumpkin powder. I've had a lot of powders and products in my day, but didn't know about that one.

I hope you have an awesome week ahead. Keep up the great work!

[mattpb]

Thanks for the comment Robert its given me an extra boost, its a great start to my day to see that you are reading my blog. As for the protein powder i just checked the container and it is Pumpkin Seed Protein Powder, i notice i just type pumpkin powder on here.

[mattpb]

Sunday 15th Jan


Nutrition
Breakfast: 8AM
Homemade Protein Smoothie

Lunch: 11AM
Tofu, mixed beans and veg

Pre Workout: 2PM
Homemade Protein Bar

Post Workout: 3.45PM
Protein Shake and Banana

Dinner: 6PM
Sweet potato, Tempeh, avocado and salad

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

3.5 Litres of Water

Today was a rest day but i attended a Pilates class to help strengthen my core as it is really weak and it has been advised by my Chiropractor.
The Pilates was probably my toughest workout so far and it was a beginners class, lol, i heard plenty of popping and cracking from my body but felt amazing after.

[mattpb]

Measurements
Weight:
Start: 174lbs
Week 1: 169.4lbs
Week 2: 168lbs

Body Fat:
Start: N/A
Week 1: 16.7%
Week 2: 16.7%

Lbs of Body Fat:
Start: N/A
Week 1: 28.41lbs
Week 2: 28.17lbs

Lean Body Weight:
Start: N/A
Week 1: 140.99lbs
Week 2: 139.83lbs

These results were provided online from providing body measurements (weight, height, neck, abdomen & age), not sure how accurate it is but will keep an eye on the results and see what happens.
According to this I have lost weight which was part lean muscle and part fat, if it continues this way maybe I need to eat more?

[mattpb]

New Protein Bars

I have taken out some of the pumpkin seed protein powder and added chocolate protein powder and now they taste even better.
They are so easy to make and you can adjust the ingredients to suit your macros.

[mattpb]

WORKOUT

Chest & Biceps
10 min warm up on X Trainer

Hammer Strength Chest Press:
12 x 90lbs, 8 x 110lbs, 4 x 130lbs

Incline DB Chest Press:
10 x 25lbs, 6 x 55lbs

Decline DB Flye:
12 x 15lbs, 11 x 27.5lbs
Take it up to 30lbs next week

1 Arm Preacher Curl:
10 x 25lbs, 6 x 45lbs

Straight Bar Bicep Curl:
8 x 60lbs

Crunches:
16, 11, 8

Stretches:
Chest stretches as they were seriously sore, I think the Flyes just finished my Chest off.

Notes:
Biceps were on fire as I left
Might need to adjust a few weights for next workout.
Maybe a level 8 intensity, lacked a bit because it was so busy.

Start: 2.55pm
Finish: 3.45pm
Total Time: 50mins


NUTRITION
Breakfast: 8AM
Homemade Protein Smoothie with extra oats & O.J.

Lunch: 11AM
Tofu, mixed beans, veg and banana

Pre Workout: 2PM
Homemade Protein Bar

Post Workout: 3.45PM
Protein Shake and Banana

Dinner: 6PM
Extra Sweet potato, Tempeh, avocado and salad

Snack: 9PM
Protein Shake, 4 Rice Cakes and Peanut Butter

Calories: 2592
Fat: 60.7
Protein: 175.2
Carbs: 337

4 Litres of Water

[mattpb]

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[mattpb]

Back

10 Min warm up on Elliptical Trainer
DB Pullover:
12 x 35lbs, 10 x 50lbs, 7 x 70lbs
Try and get at least 8 reps at 70lbs then go up

Close Grip Pulldown:
12 x 85lbs, 7 x 145lbs
Took it up by 5lbs and smashed it, get 8 then we can move up

DB Row:
12 x 30lbs, 6 ½ x 60lbs

Wide Cable Row:
12 x 55lbs, 9 ½ x 100lbs
Go up to 110lbs

Barbell Deadlift:
12 x 50lbs, 10 x 90lbs
First time using an Olympic Bar for Deadlifts felt great, used pre-weighted bar in the past

Obliques/Side Crunches:
14, 10, 9 each side

Stretches:
Stretched my back out

Start: 2.30pm
Finish: 3.25pm
Time: 55 mins

Awesome workout feel great!!!
Felt like it took longer than it should have, think I will start going earlier.
Need to keep this intensity in every workout.

NutritionBreakfast: 8AM
Homemade Protein Smoothie
1 cup Oats
6oz Tofu
½ cup O.J.

Lunch: 11AM
Tofu, mixed beans and veg
6oz Tofu
200g Vegetables
100g Beans

Pre Workout: 2PM
Homemade Protein Bar
6 Dates
½ cup oats
½ T Natural Peanut Butter
Splash of O.J.

Post Workout: 3.45PM
Protein Shake and Banana
1 Scoop Protein+ Protein
1 medium banana

Dinner: 6PM
Sweet potato, Tempeh, avocado and salad
250g Sweet Potato
112g Tempeh
¼ Avocado
100g Vegetables

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter
3 Rice Cakes
1 T Natural Peanut Butter
1 Pumpkin Seed Protein Powder

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

3.5 Litres of Water

[mattpb]

Nutrition

Breakfast Pre Workout: 9AM
Homemade Protein Smoothie

Post Workout: 12PM
Protein Shake and Banana

Lunch: 3PM
Tofu, mixed beans and veg

Snack: 5.30PM
Homemade Protein Bar


Dinner: 9PM
Sweet potato, Tempeh, avocado and salad

Snack: 12PM
Protein Shake, 3 Rice Cakes and Peanut Butter

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

3 Litres of Water so far, need to drink more especially after my run
Had to change my food times as I am now working lates at work, so get up slightly later

[mattpb]

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: 3.6
Fastest Mph: 8.6
Distance : 1.93 Miles

Next cardio session go for 3.7 – 8.7, felt great the run today. I felt like I had really challenged myself but I know I can always do better so I will up it again next time.

Stretches:
Mainly for legs as my hamstrings felt tight.

Start: 11.30AM
Finish: 12.05PM
Total: 35mins

Felt good going gym earlier, felt like I has even more energy. Fortunately because of new hours at work a can go at this time everyday which will be better because it will be quieter.

[mattpb]

19th January

Delts & Traps

10 min Warm Up X Trainer

Hammer Strength Shoulder Press:
12 x 70lbs, 10 x 100lbs, 6+2 x 140lbs
Not happy about the last set, might try 130lbs and get better form

DB Side Lateral Raise:
12 x 10lbs, 6 x 20lbs
Stay at 20lbs and get more reps

Low Pulley Raise:
5 ½ x 15lbs
Really happy getting up to 15lbs, get more reps next week

Reverse Flyes-Machine:
12 x 40lbs, 10 x 85lbs
Go up to 90lbs

Tricep Pushdown:
12 x 35lbs, 10 x 57.5lbs
Go up to 65lbs

Lying Tricep Etension:
12 x 30lbs, 5 x 60lbs
Really happy I moved up to 60lbs

Seated Overhead Tricep Press:
12 x 30lbs, 7 x 50lbs

Plank:
1.05min, 1min, 50secs

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

Notes:
Really happy with workout today, I will drop down to 130lbs on Shoulder Press as it didn’t feel like I was working the shoulders and it was a real struggle.
Triceps felt like they were going to explode when I finished, felt great

Start: 11.40AM
Finish: 12.35PM

[mattpb]

19th January

Nutrition

Breakfast Pre Workout: 10AM
Homemade Protein Smoothie

Post Workout: 12.45PM
Protein Shake and Banana

Lunch: 3.15PM
Tofu, mixed beans and veg

Snack: 5.30PM
Homemade Protein Bar

Dinner: 9PM
Sweet potato, Tempeh, avocado and salad

Snack: 12PM
Protein Shake, 3 Rice Cakes and Peanut Butter

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

3 Litres of Water

[mattpb]

20th January

Nutrition

Breakfast Pre Workout: 10AM
Homemade Protein Smoothie

Post Workout: 12.45PM
Protein Shake and Banana

Lunch: 3.15PM
Tofu, mixed beans and veg

Snack: 5.30PM
Homemade Protein Bar

Dinner: 9PM
Sweet potato, Tempeh, avocado and salad

Snack: 12PM
Protein Shake, 3 Rice Cakes and Peanut Butter

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

[mattpb]

19th January

Workout

Legs

10 mins warm up elliptical trainer

Started with 5 – 10 mins of Active Leg stretches

Leg Extension:
12 x 70lbs, 10 x 100lbs, 10 x 145lbs
Went up on weights today and smashed it, well done

45 Leg Press:
12 x 110lbs, 10 x 160lbs, 11 x 220lbs
Managed to go up on this to, need to concentrate on this and really make my quads work

Leg Press:
12 x 100lbs, 10 x 145lbs, 8 x 175lbs

Stiff Leg Deadlift Olympic Bar:
12 x 50lbs, 8 x 90lbs

Calf Extension:
10 x 70lbs, (Rest, pause – 11 x 115lbs, 8 x 115lbs 8 x115lbs)
Go up on this

Seated Calf Press:
10 x 90lbs, 8 x 140lbs

Stretches:
Leg stretches, Pilates exercises

Start: 11.35AM
Finish: 12.35PM
Time: 1hour

Notes:
Took too long today, need to get on it with my time management. Calves and Hamstrings were on fire walking out but need to make that happen with my quads.