Portia's training diary 2012

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pphelps
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Re: Portia's training diary 2012

#31 Postby pphelps » Sat Jan 21, 2012 9:51 pm

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We go grocery shopping on a saturday and buy all our vegetables and food or the week, and then we spend a bit of time weighing out stuff and putting it in ziplock bags , so after work we can just steam the veg with tofu and some brown rice and theres a complete meal.

Believe me when i say it makes it so much easier to eat clean!

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pphelps
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Re: Portia's training diary 2012

#32 Postby pphelps » Sun Jan 22, 2012 11:02 pm

Today was rest day from the gym, which i was glad off felt a bit crappy this morning seems like i get up later on a weekend and it messes me up but do i want to be getting up at 4.45am on a saturday and sunday like i do on a weekday??
I also messed up my meals waiting to long and it makes me feel crappy!! tomorrow is a new day so got to get on with it, plus i'm having trouble with bulking as a female feel like i'm getting fat but i have not eaten any junk food at all all clean meals so just need to think positive and big!!

Tomorrow is chest and triceps so bring it on!

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pphelps
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Re: Portia's training diary 2012

#33 Postby pphelps » Mon Jan 23, 2012 10:31 pm

So today was chest and triceps.



I have decided to cut cardio to one day in order to build some muscle, its so hard for me to cut it out as I’m used to doing it and I like it and I’m female so I feel fat! But I have a goal in mind and that to build some muscle and then diet down. I won’t be eating junk through this bulking phase’s just clean food but a definite increase in calories



So I kept my rest to 1 minute between sets and it was a great high intensity workout.



Flat bench press 25/12 27.5/8 27.5/6

Flat bench flyes 15/10 15/10 15/10

Tricep pushdown 22.5/15 30/15 32.5/6

Skull crushers with DB 12.5/12 12.5/8 12.5/7

Tricep dips (machine) 60/15 65/12 70/8



I can probably start getting up a little later as I am cutting back on the cardio so could probably get an extra 30 minutes in bed. I seem to have strained by back slightly so think I will leave training my back until the end of week, just do biceps tomorrow. I think when I know I can’t do cardio causes me to really watch what I’m eating and push myself on the weights.

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pphelps
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Re: Portia's training diary 2012

#34 Postby pphelps » Tue Jan 24, 2012 9:37 pm

Today was biceps only as I felt I had strained my back yesterday, it feels fine today.



Barbell curls 30/20 40/12 40/11+2

Incline curls 15/12 15/12 15/12+1

Preacher curls 25/15 30/10 30/10

Alternating curls 15/11 17.5/8 17.5/9


Crunches 3x15

Leg raises 3x15



I really killed it today with my biceps I kept it to a 1 minute rest in between sets and just focused on that muscle, my chest & triceps are sore from yesterday’s workout I love that feeling. My biceps are busting out of my shirt!

Feeling pretty good and it will be shoulders tomorrow, been getting in 6 clean meals probably up to 1900 calories a day.

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pphelps
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Re: Portia's training diary 2012

#35 Postby pphelps » Wed Jan 25, 2012 9:31 pm

Today was shoulders and I tell you I killed it again was in there for about 30 minutes max but I blasted my shoulders



Shoulder press machine 55/14 60/12 70/10

Rear delt machine 55/12 55/12 55/10+2

Lateral raise pulley 7.5/10 7.5/10 7.5/10

Upright rows 40/15 40/15 40/15



I feel like I have a lost a bit of weight but it’s probably water feeling pretty darn good my whole upper body is sore to touch love that feeling of working hard, tomorrow I will do my back then legs on Friday, Saturday will be 30 minutes medium intensity cardio.

Got a bad headache tonight so only a short post

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mattpb
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Re: Portia's training diary 2012

#36 Postby mattpb » Thu Jan 26, 2012 1:16 pm

pphelps wrote:Today was shoulders and I tell you I killed it again was in there for about 30 minutes max but I blasted my shoulders
I feel like I have a lost a bit of weight but it’s probably water feeling pretty darn good my whole upper body is sore to touch love that feeling of working hard, tomorrow I will do my back then legs on Friday, Saturday will be 30 minutes medium intensity cardio.

Got a bad headache tonight so only a short post


If you have been eating clean since the start of the year I don't think you will still be losing water weight, your probably burning fat with your great meal plan and hard work in the gym.

Do you feel better than you did at the start of the year?

Keep going and give yourself more credit for all the hard work you have put in.
"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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pphelps
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Re: Portia's training diary 2012

#37 Postby pphelps » Thu Jan 26, 2012 9:47 pm

Today was back
Lat pulldowns 57.5/15 60/12 70/10

Seated rows 70/10 70/10 70/10

Deadlifts 30/11 30/12 35/14

Bent over row 40/15 50/12 50/13

Hyperextensions on exercise ball -/15 -/15 -/15



It was a good solid workout need to keep working on my deadlift technique so will probably not be going up much heavier in weight until I’m confident with my form, I did the bent over row today not done this in a while I used a pre-weighted bar and it felt good just concentrating on using my hands like claws and using my back to pull the weight up.



I seem to be in the gym for around 30-40 minutes and it seems intensive but I like it, tomorrow is legs then cardio on Saturday I actually feel pretty good, I have had a bad headache for two days but it seems to have gone on Tuesday I had a 5 hours gap before eating my lunch as work was so busy so it may of started after that as I eat like clockwork!
Last edited by pphelps on Thu Jan 26, 2012 9:55 pm, edited 1 time in total.

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pphelps
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Re: Portia's training diary 2012

#38 Postby pphelps » Thu Jan 26, 2012 9:51 pm

I thought i would attach a photo of the vegan sushi my wonderful boyfriend (mattpb) makes for me, in the middle is tofu, avocado and some carrots.
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pphelps
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Re: Portia's training diary 2012

#39 Postby pphelps » Thu Jan 26, 2012 10:47 pm

I need to make sure next week i do pilates or yoga 2-3 times after work, had a bad headache the past few nights so been in bed at 8pm, will write it in my paper journal .

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pphelps
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Re: Portia's training diary 2012

#40 Postby pphelps » Fri Jan 27, 2012 10:57 pm

Today was legs



The leg extension was broke today so had to adapt.



45 Degree leg press 110/20 120/17 140/12

Squats -/15 20/15 20/15

Stiff legged deadlifts 30/15 30/15 30/15

Walking lunges 15/15 15/15 15/15

Calf raises 90/15 90/15 90/15

Calf raises (leg press) 135/25 150/25 150/25



Even though I had to adapt my workout I did not let it bother me, I decided to attempt squats with the Olympic bar I only put 5lbs either side as I have not done them in a while as I thought they may be aggravating my hip problem, I will see tomorrow how it holds out.

My legs were throbbing at the end I could barely do my lunges my legs were shaking, will maintain this momentum it’s been a full month with no treats just clean food, and feel amazing !I’m finally getting used to no cardio and can really push myself lifting weights.

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pphelps
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Re: Portia's training diary 2012

#41 Postby pphelps » Sat Jan 28, 2012 12:05 am

I got an email today from sequels naturals saying that original vega sport is on offer Buy one get one free not sure how much difference there is between the newer one. sounds like a good deal

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pphelps
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Re: Portia's training diary 2012

#42 Postby pphelps » Sat Jan 28, 2012 7:55 pm

Today was cardio

My gym does not open until 7am on a weekend so i got up at 6.30 well my alarm went i spent a good 15 debating getting up as i felt so tired, but i got up and went to the gym.

I used the treadmill and did 30 mintues on various inclines with running and fast walking, it was pretty tough i weighed myself today i was 153 i was 155 last week, i feel like i have really pushed myself this week just got to keep increasing weights and reps where possible and get these muscles growing!

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pphelps
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Re: Portia's training diary 2012

#43 Postby pphelps » Sat Jan 28, 2012 8:02 pm

I forgot to say my legs are so sore today! Its hurting to sit down and generally move!

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pphelps
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Re: Portia's training diary 2012

#44 Postby pphelps » Sun Jan 29, 2012 3:30 pm

Today was a rest day so just relaxed still got up at 6.30am if i get up later i find i can't sleep tonight for work tomorrow.

Its been a good week at the gym, will write up my workout for the week in my diary and will look at where i can increase weights etc, I need to keep pushing myself to be better every week.

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mattpb
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Re: Portia's training diary 2012

#45 Postby mattpb » Sun Jan 29, 2012 6:52 pm

Your doing great with your workouts and your nutritional plan. If you keep increasing your weights or reps you will reach your goals no problem.
Make sure you get some rest to recover from your workouts.
"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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