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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Feb 10, 2012 9:25 pm 
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Manatee
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Today was chest & triceps



Dumb bell bench press 27.5/10 27.5/10 30/5+1

I could get one more rep after the last set I pushed myself

Chest flyes 15/15 17.5/10 20/6+3

Wet up again on these

Assisted dips 130/14 120/9 110/6+3

I enjoy doing these my aim to be able to my own

Skull crushers 30/14 30/12 30/12+4

I didn’t want to go up to 40 as my form goes funny may try them next time

Single triceps pull-down 5/17 10/8 10/8+2

My left arm failed at 7 on the 2nd set and I got 6 and 2 out at my last set



Today was a great workout and I felt good, also lifted more than last week. My strength seems to get better each week.

I would give this 9/10 really good workout, I listened to a skip LaCour podcast from 5 December, 2011 was quite interesting and I think I just expect too much too soon so just got to keep going, plus I am eating more to build muscle to I will be carrying that little bit of extra weight and it is little but the end result will be worth it.



I am also going to logging my days without peanut butter as I feel I have a peanut butter addiction that needs to be killed off!! Just going to using flax oil as healthy fats and a bit of avocado as I know I won’t be tempted to have a few more spoons of flax, you might think its strange logging it but just like logging the workouts it makes me more accountable.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Feb 10, 2012 9:29 pm 
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VeganDougie wrote:
Hi pphelps just thought I would stop by and say thanks for your advice. I think reading or listening to some motivational material is a good idea and something I should start doing to help keep me positive.

I think a vlog is great idea I look forward to seeing them.

Have a great weekend :)


Hey thanks for stopping by, i try and listen on my ipod to some motivational stuff every day or when i'm doing house work it really helps.
we also like to put up pictures of people who inspire or motivate us to do better, it can give you that boost.
another book is feel the fear and do it anyway by susan jeffers she talks about why fear stops us doing stuff i have read it many times and still refer to it now if i feel down or need a pick me up!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Feb 11, 2012 2:04 pm 
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Today i did a 20 minute run , i may keep weekends to rest days i when i got up i had no real motivation to do a run or even get out of bed !

but i did and i did not go crazy on the run i was more getting my feet wet for next week when i include 2 20 mins HIIT .

I will post some progress photos later.

I have just been to the chiropractor to get my back and necked cracked feels so much better now i have also noticed a huge difference in my shoulder since i started doing rear delts every shoulder session.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Feb 12, 2012 9:08 pm 
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Today was rest day for me just relaxed and made meals for the next few days, i did take some photos but i was not happy with them so will take some more tomorrow after workout i have a great one on myphone but as my phone is the most basic of mobiles i can't bluetooth it to my computer!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Feb 13, 2012 9:00 pm 
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Flat bench Press 20/12 27.5/10 30/8+3

Could probably go a little higher

Incline Bench Press 27.5/10 30/4+2

My chest was zapped on last set

Decline Flyes 15/12 17.5/10 +3.5

Could go up on these

Concentration Curl 10/12 15/12+4

I could go heavier

Barbell Curl 50/5 +3

My biceps were totally fatigued and I had gone up



I also did a High Intensity run for 20 minutes I started at 2.3mph then every minute you knock it up until you reach your level 9 which was 6.3mph for the final minute I did 7.3 but I felt I had more in the tank so on Wednesday will start at 2.5 and probably go up .1 every session which will be Monday and Wednesdays.



It was great workout as I could a little bit heavier as my boyfriend (Mattpb) and I trained together and I could get them forced reps out my biceps were huge and my chest was burning.



I would say 8/10 as I still had some left in tank for the run tomorrow is back which I really enjoy doing, well I enjoy all my workouts to be honest it’s all part of building a better body.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Feb 14, 2012 9:36 pm 
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Today was back- Managed to train with Mattpb again.



DB Pullover 20/12 25/12 30/15+4

Close grip pull down 70/12 85/10+4

Will go up next week

DB rows 20/12 35/8+5

Can go up again

Wide seated rows 70/12 85+8+3.5

Managed a half rep on last one

BB Deadlifts 50/12 70/4+4+4

My grip failed me more than my back



I had to guess some of the weights as I have not done them before but I know next week I can go up and improve.

Overall intensity was 8/10 as my grip gave up on the deadlift before my back something to work on.



I fell asleep last night at around 8pm I was whacked felt more refreshed when my alarm went off at 4.45am for the gym, my legs were sore after HIIT run yesterday and my hip/ bum on the left side I woke up in the night with it aching will have to keep an eye on it.



Meals were on track today time wise-

Pre- workout

5am

¼ Cup Oats

¼ Cup Berries

1 Protein shake



Post workout

6.45am

Banana

1 Protein shake



8am

¼ Cup oats



10.30am

Spinach salad with tofu, tomatoes, cucumber and sweet potato and 1/8 of avocado



13.30

Same as above



16.30

½ cup of oats

1 protein shake



19.00

Tofu and Broccoli



21.00

Protein shake



I really need to do a video blog and post some pictures


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Feb 15, 2012 10:20 pm 
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I did another HIIT run today I went up to .5 I still felt like I had more in the tank so will go up another .2 on Monday as I felt the intensity level was only 7/10 as I felt I could of done more.



My abs are so sore after doing the Hammer strength oblique’s machine at the gym yesterday it hurts to cough and my triceps are hurting as you have to pull 2 handles at the top and lift your legs at the same time I managed 8x3.



Tomorrow is Shoulders and Triceps; I am feeling a little bit worn out today just drained body wise I am looking forward to rest over the weekend and not going gym my body needs it.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Feb 16, 2012 9:39 pm 
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Today was triceps and delts – another workout with Mattpb awesome!



Hammer Strength Shoulder press 30/12 50/12 80/6+2
The last set was too heavy and had be assisted

Lateral raises 7.5/12 12.5/14+4
I will go heavier next week

Low pulley raises 10/11+4
These were tough

Rear delt 40 /12 60/12+7
will go up again next week

Triceps pushdowns 25/12 35/12+5

Lying triceps extensions 30/12 40/6
Too heavy last set had to be assisted

Overhead triceps press 20/12 35/7+4



It was a great workout and I feel like my shoulders have improved greatly over the last month, I was a little disappointed I went to heavy on last set of shoulders press so they were slightly assisted and lying triceps extensions it was too much of a jump from 30lbs to 40 lbs. may have to use z bar and load up myself it was just the convenience of using a pre-weighted bar.



Tomorrow is legs I am looking forward to this workout!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Feb 17, 2012 11:46 pm 
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Today was Legs



Leg extension 55/12 85/12 100/13+7

I really need to go up on these

Leg Press 150/12 200/7+5

I was really happy I managed 200lbs

Squats 50/10 60/5

My form completely went on the 2nd set I was wiped out

Stiff legged deadlifts 50/12 70/10 75/8+4

I really love doing these my hamstrings felt worked afterwards

Leg Curls 40/12 85/12 115/10+6

I did not have these written down so did them anyways

Calf raises hammer strength 50/12 70/13 70/15+8

I just kept going on the last set until my calf felt ready to burst!

Calf extension machine 40/12 85/12 115/10+6

I’m not mad on this machine to be honest would rather do 6 sets on h/strength



I missed Mattpb as my workout partner today to get the last half reps out it really makes a difference; my squats were crappy but I had gone up on the leg press and leg extension. Plenty of room for improvements next week, looking forward to the rest over the weekend and hitting it hard again on Monday.



All in all a really good weeks training I am seeing a difference in my arms and shoulders, legs will take time but training hard and thinking BIG!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Feb 19, 2012 12:01 am 
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Today was a rest day and i enjoyed it i managed to get a lot of stuff done food preparation,cleaning , shopping.

I feel so much better having the weekend off and ready to hit the gym on Monday


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Feb 19, 2012 12:13 am 
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Some photos of food preparation for the next few days, two things i never get sick of sweet potato and broccolli !


Attachments:
DSCF8376.JPG
DSCF8376.JPG [ 31.5 KiB | Viewed 1778 times ]
DSCF8375.JPG
DSCF8375.JPG [ 36.54 KiB | Viewed 1778 times ]
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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Feb 19, 2012 11:00 pm 
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Today was another rest day i slept in until 10.30am which is unusual for me! but glad i did as i got loads done by not being a tired as i usually am on weekends.

ready for chest and biceps tomorrow !


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Feb 20, 2012 9:20 pm 
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Today was Chest & Biceps

DB bench press 25/12 27.5/10 32.5/6+2

Inline DB press 27.5/10 30/4+3

Decline Flyes 15/12 20/7+3

Concentration curl 15/12 17.5/8+3

Barbell curls 50/7+3



I made some great progress today lifting more than last week and it felt great, I finished with a 20 minute HIIT run starting at 2.7,3.7,4.7,5.7,6.7 then down and repeat, my final minute was at 7.7 it was not as hard as I thought and there is definitely more in the tank so on Wednesday I will start at 2.9.



I felt more rested today after having a complete rest over the weekend and getting to bed early last night.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Feb 21, 2012 3:02 am 
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Wow, you have an awesome journal going here!

Hope all is great.

Thanks so much for being part of our community. Just prepared a package to ship to you. :)

All the very best!

-Robert

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Feb 21, 2012 3:45 pm 
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robert wrote:
Wow, you have an awesome journal going here!

Hope all is great.

Thanks so much for being part of our community. Just prepared a package to ship to you. :)

All the very best!

-Robert


Hi Robert thank you for the kind comments and checking up on my journal, me and Mattpb are newly vegan so the info on the website is invaluable and we plan on keeping an updated journal as it keeps you on track and.
We look forward to receiving the package and can’t thank you enough for having this website and community.
Hopefully in the future we will be on stage representing the vegans!


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