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Matts Workout Journal


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I have attached my new photo, left is start and on the right is end of week two.

Looks like i have lost some weight from around my waist which i have, kind of getting impatient and expecting more.

I have to remember it will take time and keep going!!

800848393_StartWeek2.JPG.83bec8e7ba0cea744d9ea369a6e5575c.JPG

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Thanks for the post, the bars taste even better than they look, well they do to me anyway. I just played around with the ingredients to fit in with my macros, so if you want more or less carbs you can increase/decrease the quantity of oats.

The dates and peanut butter make it nice and chewy and you cant really taste the pumpkin protein powder in it (i dont really like the taste of the pumpkin powder if i have it as a shake), going to try some news bars tonight substituting some of the pumpkin powder with a chocolate protein powder see how it tastes.

Also i make 3 bars at a time and they last ok in the fridge for a few days.

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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.

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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!

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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.

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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.

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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?

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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

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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

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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

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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.

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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

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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

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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

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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.

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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: 3.7

Fastest Mph: 8.7

Distance : 1.95 Miles

 

Next cardio session go for 3.8 – 8.8, great cardio session but I think there is still a little more in me to push it up a level.

 

Stretches:

Mainly for legs as my hamstrings felt tight.

 

Start: 11.30AM

Finish: 12.05PM

Total: 35mins

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Nutrition

Breakfast: 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

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22nd January

 

Today is my day off from working out and its a good job too, i didnt finish work until 2.15am this morning then got home around 3am. I had to get a good lie in and didnt get up until after 11am so i am going to end up missing a meal or maybe 2 which will drop my calories but i think i really need to rest and sleep.

Need to try and get in a pattern for eating my meals but its so difficult with my shifts changing at work.

At least i didnt eat any junk food, feeling good.

 

Weighed myself yesterday and i was 166.8lbs which is over 8lbs loss since the start of the year, as my goal is too build muscle i dont want to lose any more weight so i'm working on increasing my calories because i think i am losing fat and muscle at the moment.

 

Nutrition

Breakfast: 11.30AM

Homemade Protein Smoothie

1 cup Oats

6oz Tofu

½ cup O.J.

 

Lunch: 2PM

Tofu, mixed beans and veg

6oz Tofu

200g Vegetables

100g Beans

 

Snack: 4.30PM

Homemade Protein Bar

6 Dates

½ cup oats

½ T Natural Peanut Butter

Splash of O.J.

 

Post Workout: 7.30PM

Protein Shake and Banana

1 Scoop Protein+ Protein

1 medium banana

 

Snack: 9PM

Protein Shake, 3 Rice Cakes and Peanut Butter

3 Rice Cakes

1 T Natural Peanut Butter

1 Pumpkin Seed Protein Powder

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23rd January

 

Chest & Biceps

 

10 min warm up on X Trainer

 

Hammer Strength Chest Press:

12 x 70lbs, 10 x 90lbs, 6 x 110lbs

 

Incline DB Chest Press:

12 x 30lbs, (8 x 55lbs, 3 x 55lbs)

 

Decline DB Flyes:

12 x 15lbs, (8 x 30lbs, 5 x 30lbs)

 

1 Arm Preacher Curl:

12 x 25lbs, (7 x 45lbs, 2 x 45lbs)

 

Straight Bar Bicep Curl:

(10 x 60lbs, 5 x 60lbs)

 

Crunches:

18, 9, 9

 

Stretches:

Only a couple due to fatigue

 

Start: 10.50am

Finish: 11.45am

Total Time: 55mins

 

Notes:

Today was a good workout looking back at what I lifted and the reps achieved but mentally I was not with it today and I felt tired when I woke up this morning. Working late at work messes up my schedule a bit and I ended up missing a meal yesterday or maybe two and with a bad night’s sleep I’m not surprised I’m tired. I think an afternoon nap is on the cards before work.

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Nice journal Matt, 8lb is a great amount of weight to drop as well.

 

Definately want to ensure that you are getting enough calories/protein into you if you think you are losing muscle; within that hour after leaving the gym or finishing your cardio is an excellent time, a real window of opportunity to try and flood your body with nutrients. All the best and regards from New Zealand MF.

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