Portia's training diary 2012

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pphelps
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Re: Portia's training diary 2012

#76 Postby pphelps » Tue Feb 21, 2012 3:46 pm

Today was back

Db Pullovers 15/12 25/12 40/8+2
Close grip pull downs 55/12 90/8+5
Db Rows 20/12 40/8+5
Seated wide rows 55/12 85/8+8
Barbell deadlifts 30/12 80/6+4+4
Oblique on H/strength machine 3x8 no weight

Intensity 8/10 still more to come!!

Trained with Mattpb again it was a another great workout but still more to come, I feel like the past few days my body has changed overnight and my arms and shoulders feels huge! I will post some photos this week sometime.

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mattpb
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Re: Portia's training diary 2012

#77 Postby mattpb » Tue Feb 21, 2012 4:35 pm

pphelps wrote:Today was back

Db Pullovers 15/12 25/12 40/8+2
Close grip pull downs 55/12 90/8+5
Db Rows 20/12 40/8+5
Seated wide rows 55/12 85/8+8
Barbell deadlifts 30/12 80/6+4+4
Oblique on H/strength machine 3x8 no weight

Intensity 8/10 still more to come!!

Trained with Mattpb again it was a another great workout but still more to come, I feel like the past few days my body has changed overnight and my arms and shoulders feels huge! I will post some photos this week sometime.


Yeah, awesome workout today really wiped me out. You have been lifting really well and with some heavy weights, keep up the great work. Bring on our next workout!!
"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

#78 Postby pphelps » Wed Feb 22, 2012 9:23 pm

ay was cardio



I did my 20 Minute HIIT run, I was supposed to start at 2.9 and finish on 7.9 but I thought hell yeah got for 3.0 and finish at 8.0 and I did and I still felt like I had more in me so next week up again.

I think I have explained the run before but anyways (if anyone’s done body for life they will know)…………

Minutes 1 &2 50% effort 3.0mph

Min 3 60% effort 4.0mph

Min 4 70% effort 5.0mph

Min 5 80% effort 6.0mph

Min 6 90% effort 7.0mph

Min 7 60% effort

Min 8 70% effort

Min 9 80% effort

Min 10 90% effort

Min 11- 14 same as min 7-10

Min 15-19 same as 11-14 but the final minute is 100% maximum effort so 8.0mph

Min 20 50% effort



I finished with some ab work and foam roller for my legs, feeling like a mass machine in the gym.

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pphelps
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Re: Portia's training diary 2012

#79 Postby pphelps » Wed Feb 22, 2012 9:25 pm

Shoulders tomorrow MATTPB!

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pphelps
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Re: Portia's training diary 2012

#80 Postby pphelps » Thu Feb 23, 2012 10:33 pm

Today was shoulders another great workout with Mattpb



Hammer strength shoulder press 50/12 60/10 70/7+3

I think I need to reduce weight slightly I was heavily assisted on last set

Side laterals 12.5/12 15/7+5

I went up this week and smashed it

Cable raise 10/ left-11+7 right-15+7

Obviously one shoulder stronger than the other!

Reverse flyes (machine) 45/12 65/7+6

Triceps pushdowns 35/12 42.5/7 +4

Lying triceps extension 30/12 35/7+4

Triceps overhead press 25/12 35/7+2



It was a really good workout again, busted shoulders so hard that I think it may of caused some of my headache I have had all day, will get to bed early tonight as its legs tomorrow and training solo so got to push myself like I did with MATTPB.

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pphelps
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Re: Portia's training diary 2012

#81 Postby pphelps » Fri Feb 24, 2012 11:24 pm

Today was legs - trained solo today

Leg extension 70/12 90/12 110/12+7
I will go up next week
Leg press 160/12 210/10+4
first time doing 210 really pushed myself to get 10
Smith machine Squats 55/13 60/9+5
i use smith machine when training solo
Stiff legged deadlifts 35/12 75/12 80/8+4
These were really tough
Leg curls 85/12 120/10+5

It was a good workout 8/10 , i have been feeling great the past week and lifting heavy really enjoying this challenge!

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pphelps
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Re: Portia's training diary 2012

#82 Postby pphelps » Sat Feb 25, 2012 12:42 am

Looking forward to well earned rest over the weekend and getting errands done along with food preparation, i really must try post some photos this weekend and upload on here, i received my nitrofusion protein powder today from bodybuilding.com taste quite nice in chocolate and in a 5lb tub, looking forward to my prize pack i hope it arrives before Tuesday as thats mine and mattpb's once a month meal out and hopefully theres a bar or two i can sample for dessert!

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pphelps
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Re: Portia's training diary 2012

#83 Postby pphelps » Sat Feb 25, 2012 9:24 pm

Today was rest day, i did some food prep and bought groceries today and managed to visit the library i have been meaning to go for a few weeks, so got a few books to help me learn more about training etc while i save to complete a personal training course, i might as well get a head start!!

I also managed to pick up Roberts book vegan bodybuilding & fitness at the Library looking forward to reading this !

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robert
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Re: Portia's training diary 2012

#84 Postby robert » Sun Feb 26, 2012 1:37 am

Dropping by to say hi.

Your journal looks very consistent with lots of updates. Great stuff!

I recall shipping a package to you earlier this week. Enjoy!

Hope you like my book too. Cool to know it is in the library. I wasn't aware of that and I'm pleased to know they carry it!

All the best,

Robert

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

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pphelps
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Re: Portia's training diary 2012

#85 Postby pphelps » Sun Feb 26, 2012 12:11 pm

Some progress photos 6 weeks into skip Lacours mass machine Bulking and cutting program
Last edited by pphelps on Mon Sep 21, 2015 6:20 pm, edited 1 time in total.

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pphelps
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Re: Portia's training diary 2012

#86 Postby pphelps » Sun Feb 26, 2012 2:17 pm

robert wrote:Dropping by to say hi.

Your journal looks very consistent with lots of updates. Great stuff!

I recall shipping a package to you earlier this week. Enjoy!

Hope you like my book too. Cool to know it is in the library. I wasn't aware of that and I'm pleased to know they carry it!

All the best,

Robert


Yeah i like to update every day as it makes me more accountable knowing i have to post workouts! Looking forward to the package and reading the book this week!

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pphelps
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Re: Portia's training diary 2012

#87 Postby pphelps » Sun Feb 26, 2012 9:02 pm

Rest day today looking forward to hitting chest and biceps at 5.30am with Mattpb

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Mina
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Re: Portia's training diary 2012

#88 Postby Mina » Sun Feb 26, 2012 10:32 pm

You're looking so good! =D

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pphelps
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Re: Portia's training diary 2012

#89 Postby pphelps » Sun Feb 26, 2012 10:41 pm

I'm feeling pretty good and lifting heavier every week and i am 100% consistent with my diet i eat the same 7 days a week.So happy with the way things are going plus my boyfriend mattpb is my workout partner so we support each other with training and diet and results are showing!

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Mina
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Re: Portia's training diary 2012

#90 Postby Mina » Sun Feb 26, 2012 11:29 pm

Your hard work is paying off & its so great that your love works out with you =)


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