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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.

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

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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.

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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.

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.

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6th February, 2012

 

Chest & Biceps

10 min warm up on X Trainer

 

DB Chest Press:

12 x 35lbs, 10 x 50lbs, (7 x 60lbs, 2 x 60lbs)

 

Incline DB Chest Press:

12 x 30lbs, (4 x 60lbs, 2 x 60lbs)

 

Decline DB Flyes:

12 x 15lbs, (11 x 30lbs, 4 x 30lbs)

 

1 Arm Preacher Curl:

10 x 25lbs, (5 x 45lbs, 3 x 45lbs)

 

Straight Bar Bicep Curl:

(5 x 70lbs, 4 x 70lbs)

 

Crunches:

11, 10, 10

 

Stretches:

Chest

 

Start: 4.15pm

Finish: 5.00pm

Total Time: 45mins

 

Notes:

Changed Chest Press from Hammer Strength to using DB’s and felt a lot better and really enjoyed these.

I had veins popping out of my arms after a finished, awesome workout today really happy with it.

 

 

6th February, 2012

 

I have decided to make some changes to my meal plan. I feel like I could eat more and I have been increasing my calories gradually since the start of the year and its going up again.

I also changed my protein bar into another Tofu salad, two reasons: easier just to make another salad and it is more satisfying.

 

Nutrition

 

Breakfast, Pre Workout: 8.30am

Protein Smothie

Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Protein 1 ½ scoops (Cal 55, F 1, C 0.5, P 10)

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Dinner: 11.00am

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

 

Snack: 3.30pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Post Workout: 5.15pm

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)

 

Snack: 6.00pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Dinner: 8.00pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 300g (Cal 115.2 F 1.5, C 12.4, P7.9)

 

Snack 3: 2.00am

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 3245

Fat: 116.3g

Carbs: 304.4g

Protein: 269.1g

 

 

6th February, 2012

 

What was great about my day?

 

I had an awesome Chest & Biceps workout.

I ate all of my prepared Meals.

I drank plenty of water.

I had plenty of sleep.

I woke up in a great mood.

I have felt so energetic and positive.

My body feels like it is changing.

 

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

9 /10

 

Why?

I felt I could have got one more rep on the Chest Press so I marked myself down, as this was my first exercise it annoyed me so every other exercise I made sure I gave it everything and it felt great.

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GREAT looking journal, Matt!

 

Super impressed!

 

Awesome to see all the details. Really inspiring stuff. It is also an outstanding way to track progress and be able to go back an reflect upon things that worked, things that didn't, turning points, highs, lows, etc.

 

Way to keep after it!

 

All the best,

 

Robert

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GREAT looking journal, Matt!

 

Super impressed!

 

Awesome to see all the details. Really inspiring stuff. It is also an outstanding way to track progress and be able to go back an reflect upon things that worked, things that didn't, turning points, highs, lows, etc.

 

Way to keep after it!

 

All the best,

 

Robert

 

Thanks for the comments Robert, it does give me an extra boost to see you have been reading my journal.

Even though i am new to Bodybuilding i have a goal of being on stage in a Bodybuilding competition so i am doing everything i can to reach my goal.

Updating my journal is a great way to keep me focussed and dedicated to what i want to achieve.

You will see me on stage within a year representing the Vegans!!

 

Thanks for your support you are a great role model, keep up the good work.

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7th February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 6.15am

Protein Smothie

Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Protein 1 ½ scoops (Cal 55, F 1, C 0.5, P 10)

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Pre Workout Drink: 7.30am

 

Post Workout: 9.00am

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)

 

Dinner: 10.00am

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

 

Snack: 12.30pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack: 3.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Dinner: 6.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 300g (Cal 115.2 F 1.5, C 12.4, P7.9)

 

Snack 3: 9.30am

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 3245

Fat: 116.3g

Carbs: 304.4g

Protein: 269.1g

 

7th February, 2012

 

What was great about my day?

 

I had an awesome Back workout.

I ate all of my prepared Meals, on time.

I drank plenty of water.

I had plenty of sleep.

I woke up in a great mood.

I have felt so energetic and positive.

My body feels like it is changing.

 

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

 

Watch/read and listen to inspirational material.

Listen to Skip La Cour Podcasts to keep my focus.

Eat on time.

 

What can I do to make things more enjoyable?

 

Believe I am a champion – as when I believe, I achieve greater results.

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

8.5 /10

 

Why?

I have increased my calorie intake and I felt like it gave me more energy and strength, even though I beat last weeks weights & reps I was left thinking could I have got an extra rep on a couple of exercises. I had increased some of my weights and I let myself think it was going to be really tough, in reality it was a lot easier than I imagined – my mindset let me down.

 

How can I prevent this happening again?

Believe!!!!

I am stronger than I think!

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7th January, 2012

Back

10 Min warm up on Elliptical Trainer

DB Pullover:

12 x 35lbs, 10 x 50lbs, (6 x 75lbs, 3 x 75lbs)

This exercise is great, really feel it stretching my lats.

 

Close Grip Pulldown:

12 x 85lbs, (8 ½ x 145lbs, 2 ½ x 145lbs)

Beat last weeks reps at a push, made sure I did it! I will go up to 150lbs next week.

 

DB Row:

12 x 30lbs, (8 x 60lbs, 4 ½ x 60lbs)

Didn’t achieve as many reps today, I think this is because it was so busy in the gym last week I started off with this exercise so I was fresh and strong, whereas today I was feeling the pain when I got to these.

 

Wide Cable Row:

12 x 55lbs, (8 ½ x 105lbs, 4 ½ x 105lbs)

So happy with this, I went up on the weight and still got a great amount of reps done.

 

Barbell Deadlift Fixed Bar:

12 x 50lbs, (9 x 120lbs, 4 x 120lbs)

Another great exercise, love this one. Achieved 9 reps and I have just gone up on the weight. Lets go for 130lbs next week.

 

Obliques/Side Crunches:

20, 14, 12 each side

 

Start: 7.40am

Finish: 8.40am

Time: 1 Hour

 

Notes:

Awesome workout!

Felt like a true MASS MACHINE.

I was lat getting to the gym and it took slightly longer than I planned.

 

7th February, 2012

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES

 

2. Eat every meal within 15 minutes of scheduled time. YES

 

3. Wake up within 8 hours of going to bed. - My shifts change alot so wake up different times everyday. YES

 

4. Stretch everyday, practice pilates/yoga to help strengthen my posture (one of these must be a yoga/pilates class per week). YES

 

5. Think positive, Believe i can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES

 

7. Drink at least 4 litres of water each day. YES

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Hey Matt thanks again for the comments. Wow mate i really am impressed by your journal it gets better all the time. You are really going to achieve every one of your goals with this much focus.

 

Thanks Doug,

Every little thing I do is helping me towards my goals and I am prepared to do anything and everything until I achieve them. I really have got the Bodybuilding bug now.

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I just wanted to share with you all part of my Challenge so far.

I have never tried Bulking & Cutting phase before and it is only recently (last 12 months) that I have found this passion for Bodybuilding.

The workout and nutritional plan I am using I actually started on the 1st of January 2012 which consisted of consuming 2200 Calories a day which I have monitored on a weekly basis and increased gradually by 200 – 300 calories because I noticed that my weight continued to drop from 174lbs down to 166lbs which is quite a lot (probably just getting rid of a lot of junk from the festive period). I am now consuming 3200 calories a day which to me is amazing to me and I’ll tell you why:

 

I have never in my life consumed more than around 2400 calories a day on a consistent basis so this is new territory to me, maybe I had more now and then but not regularly.

In the past when I did eat more than 2400 I began to feel fat. Growing up as a fat kid, I definitely had fat man syndrome where I was terrified of eating too much in fear of getting fat again.

 

My 3200 Calories a day to me looks like so much food, sometimes I look at a meal and think it’s for two people (well probably would be enough for two regular people) and I am amazed how well my body has adapted to the increase in calories.

Today I even thought I could increase it more soon because my weight has increased slightly and my body fat/the amount of body fat I am comfortable with seems to have stayed similar to what it was, in fact I am sure it has gone lower.

I feel great, my clothes actually fit better and I feel that my body is changing its shape, which is all great news.

 

I always knew I needed to eat more and it has taken this Challenge and my own belief in my Workout & Nutritional Plan to overcome my fat man syndrome.

 

The Mindset of a Champion, well I’ll be honest, I didn’t know it existed. I was naïve, uneducated and believed any successful sports person had achieved their results from genetics or something I didn’t have.

So now to get an insight into developing my own mind, into that of a Champion makes me feel awesome. The way I can visualize my workouts in my mind and push myself to a higher level, it makes me so happy when I do get that extra rep, or go higher on a weight, or run that little further, because I know in the past I’d have given up.

 

So I have learnt so much from this Challenge so far and look forward to learning more.

 

Thanks Robert for all you have done & continue to do and also to everyone who has been supporting me.

 

Mattpb

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8th February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 8.30 am

Protein Smothie

Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Protein 1 ½ scoops (Cal 55, F 1, C 0.5, P 10)

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Pre Workout Drink: 10.10am

 

Post Workout: 11.00am

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)

 

Dinner: 12.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

 

Snack: 3.30pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack: 5.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Dinner: 8.00pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 300g (Cal 115.2 F 1.5, C 12.4, P7.9)

 

Snack 3: 10.00pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 3245

Fat: 116.3g

Carbs: 304.4g

Protein: 269.1g

 

 

8th February, 2012

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES (9/10)

 

2. Eat every meal within 15 minutes of scheduled time. YES

 

3. Wake up within 8 hours of going to bed. - My shifts change alot so wake up different times everyday. YES

 

4. Stretch everyday, practice pilates/yoga to help strengthen my posture (one of these must be a yoga/pilates class per week). YES

 

5. Think positive, Believe i can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES

 

7. Drink at least 4 litres of water each day. YES (Could be close to 5 litres now, drank a lot today)

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8th 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: 4.2

Fastest Mph: 9.2

Distance : 2.13 Miles

 

Awesome cardio session, I had to really focus today and push myself through this, but I still want to keep going. Next week get 4.3 – 9.3, I CAN DO IT!!

 

Stretches:

Mainly for legs, posture exercises.

 

Start: 10.25AM

Finish: 11.00AM

Total: 35mins

 

Could have been shorter but really enjoyed the stretching so did a few more, made me feel a lot better.

 

 

8th February, 2012

 

What was great about my day?

 

I had an awesome Cardio session.

I ate all of my prepared Meals, on time.

I drank plenty of water.

I had plenty of sleep.

I have felt so energetic and positive.

My body feels like it is changing.

Loving the achieving my daily goals.

Robert replied to my post online.

 

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

 

Watch/read and listen to inspirational material.

Listen to Skip La Cour Podcasts to keep my focus.

Eat on time.

Achieve better results in next cardio session.

Keep improving.

 

What can I do to make things more enjoyable?

 

Believe I am a champion – as when I believe, I achieve greater results.

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

9 /10

 

Why?

I gave it a lot and was sweating and out of breath, but could I have gone faster?

Not much but definitely can go up!!

 

How can I prevent this happening again?

Believe!!!!

I am stronger than I think!

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9th February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 7.30 am

Protein Smothie

Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Protein 1 ½ scoops (Cal 55, F 1, C 0.5, P 10)

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Pre Workout Drink: 8.20am

 

Post Workout: 9.45am

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)

 

Dinner: 12.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

 

Snack: 4.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Dinner: 8.00pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Vegetables 300g (Cal 115.2 F 1.5, C 12.4, P7.9)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

 

Snack: 11.00pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack 3: 1.30am

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 3245

Fat: 116.3g

Carbs: 304.4g

Protein: 269.1g

 

9th February, 2012

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES (9/10)

 

2. Eat every meal within 15 minutes of scheduled time. NO, got up early today so all meals are well space out just ½ hour earlier.

 

3. Wake up within 8 hours of going to bed. - My shifts change alot so wake up different times everyday. YES

 

4. Stretch everyday, practice pilates/yoga to help strengthen my posture (one of these must be a yoga/pilates class per week). YES

 

5. Think positive, Believe i can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES

 

7. Drink at least 4 litres of water each day. YES

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9th February, 2012

Delts & Traps

10 min Warm Up X Trainer

 

Hammer Strength Shoulder Press:

12 x 70lbs, 10 x 100lbs, (9 x 130lbs, 3 x 130lbs)

This felt seriously heavy last week but was a stroll in the park today, going up to 140lbs next week.

 

DB Side Lateral Raise:

12 x 10lbs, (9 x 20lbs, 3 ½ x 20lbs)

Increased by 1 rep, every little step counts. Take it to 22.5lbs next week.

 

Low Pulley Raise:

(10 x 10lbs, 4 ½ x 10lbs)

Going for 15lbs next week, I can do it!

 

Reverse Flyes-Machine:

12 x 45lbs, (9 ½ x 100lbs, 4 ½ x 100lbs)

Increased this and still got a good number of reps so will go up by another 5lbs to 105lbs.

 

Tricep Pushdown:

12 x 35lbs, (10 x 65lbs, 6 x 65lbs)

Go up to 70lbs.

 

Lying Tricep Extension:

12 x 30lbs, (3 x 70lbs, 2 x 60lbs)

The 60lbs bar i should have used was unavailable so I went up, fixed bars go up by 10lbs and I felt it. I did good to give it a go and I know I can get 4 reps next week so stick with it for next week. If I cant get 4 then I will need to drop back down.

 

Seated Overhead Tricep Press:

12 x 35lbs, (10 x 50lbs, 5 x 50lbs)

This felt awesome and I will go up to 55lbs.

 

Plank:

35secs, 35secs, 35secs

 

Stretches:

Stretch all body, especially chest as it gets tight

 

Start: 8.35AM

Finish: 9.35AM

Time: 1 Hour

 

Notes:

My shoulders were on fire, then I hit my triceps and they feel so pumped. I could have done better on my plank, after a tough shoulder workout I found it a struggle to hold myself up.

 

9th February, 2012

 

What was great about my day?

 

I had an awesome Shoulder & Tricep Workout .

I ate all of my prepared Meals.

I drank plenty of water.

I had plenty of sleep.

I have felt so energetic and positive.

My body feels like it is changing.

Achieving my Daily Goals.

 

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

 

Watch/read and listen to inspirational material.

Listen to Skip La Cour Podcasts to keep my focus.

Eat on time.

Achieve better results in next Shoulder Workout.

Keep improving.

 

What can I do to make things more enjoyable?

 

Tell people about the Challenge, get their support.

Believe I am a champion – as when I believe, I achieve greater results.

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

8 ½ /10

 

Why?

Great workout, but when I go up on a weight sometimes i tend to think, oh it will be heavy maybe I can only do about 6reps. I need to think I am strong and I’ll lift as many reps as I can!

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10th February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 9.10 am

Protein Smothie

Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Protein 1 ½ scoops (Cal 55, F 1, C 0.5, P 10)

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Pre Workout Drink: 10.15am

 

Post Workout: 11.00am

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)

 

Dinner: 1.00pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

 

Snack: 4.30pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Spinach 100g (Cal 23, F 0.4, C 3.6, P 2.9)

Tomatoes/Cucumber 50g (Cal 10, F 0.1, C 0.6, P 0.1)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Dinner: 8.00pm

Tofu 255g (Cal 390, F 24, C 6, P 39)

Vegetables 300g (Cal 115.2 F 1.5, C 12.4, P7.9)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

 

Snack: 11.00pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack 3: 2.00am

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 3245

Fat: 116.3g

Carbs: 304.4g

Protein: 269.1g

 

10th February, 2012

 

What was great about my day?

 

I had an awesome Legs Workout.

I ate all of my prepared Meals.

I drank plenty of water.

I had plenty of sleep.

My body feels like it is changing.

I am achieving my Daily Goals.

I am lifting more reps and more weights than I could have imagined.

 

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

 

Watch/read and listen to inspirational material.

Listen to Skip La Cour Podcasts to keep my focus.

Eat on time.

Achieve better results in next Shoulder Workout.

Keep improving.

 

What can I do to make things more enjoyable?

 

Tell people about the Challenge, get their support.

Believe I am a champion – as when I believe, I achieve greater results.

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

9 /10

 

Why?

Seriously awesome today, legs are feeling it now. I couldn’t get on the Olympic Bar at the gym to do my Squats so I used pre weighted bar and went up about 20lbs to try and compensate for the bar. This felt easy and felt I didn’t push myself enough on this one exercise.

 

How can I prevent this happening again?

Believe!!!!

Muscle my way onto the Squat rack as the people who are on it just seem to want to day dream or chat about a night out, whereas I have a job to do, I am on a mission.

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10th February, 2012

Legs

10 mins warm up elliptical trainer

 

Started with 5 – 10 mins of Active Leg stretches

 

Leg Extension:

70 x 12lbs, 100 x 10lbs, (9 x 155lbs, 5 ½ x 155lbs)

Enjoying this exercise and keep improving on it, go up to 160lbs next week.

 

45 Leg Press:

12 x 160lbs, (10 x 270lbs, 5 x 270lbs)

Excellent performance after increasing the weight. I watched a video demonstration and I think I was bringing the weight down far too low, so I made an adjustment this time, felt loads better on the quads. Go up to 290lbs next week.

 

Squats:

12 x 20lbs, (12 x 50lbs, 9 x 50lbs)

Go for 60lbs next week.

 

Stiff Leg Deadlift Olympic Bar:

12 x 50lbs, (8 x 110lbs, 6 x 110lbs)

Go up to 120lbs.

 

Calf Extension:

12 x 75lbs, (Rest, pause – 12 x 125lbs, 9 x 125lbs 8 x 125lbs)

This absolutely kills the calves and I love it!!! Go up to 130lbs.

 

Seated Calf Press:

10 x 90lbs, (11 x 140lbs, 7 x 140lbs)

Lets hit 150lbs with this!!

 

Stretches:

Leg stretches, Pilates exercises

 

Start: 10.25AM

Finish: 11.20PM

Time: 55 mins

 

Notes:

Felt awesome today, focus, energy, everything was there today. Keep up the great work.

 

10th February, 2012

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES (9/10)

 

2. Eat every meal within 15 minutes of scheduled time. NO – Busy at work so had late break.

 

3. Wake up within 8 hours of going to bed. - My shifts change a lot so wake up different times every day. YES

 

4. Stretch every day, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). YES

 

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES

 

7. Drink at least 4 litres of water each day. YES

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Hi Matt great journal, didn't feel right if I didn't pop by to wish you a fab weekend. MF has sorted a great routine for me. I shall start it Monday, can't wait to get stuck in.

 

Thanks Doug,

my weekend tends to be Tuesday & Wednesday as they are ofthen my days off work. The weekend is the busy time for me at work. But thank you and i hope your weekend is great too.

Get yourself prepared for your new workout and go for it!

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