Portia's training diary 2012

[pphelps]

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

yes it makes a huge difference s training together as we can push each other and get them extra reps out

[pphelps]

Today was chest and biceps- Also first time using Skip LaCours MM 250 pre-workout.



DB Chest Press 20/12 22.5/12 32.5/8+3

Db Incline Chest Press 20/12 30/6+3

DB decline Flyes 10/12 20/10+10

Concentration Curl 12.5/12 20/7+3

Barbell Curl 50/9+5



I beat what I did last week on most things and it just motivated you to keep going with this intensity



20 Min HIIT run



Today was a great workout, 9/10. The pre-workout was awesome and I lowered my warm up set weights in order to really push myself on the final set to failure.



It made a huge difference to have Mattpb train with me again he really pushed me hard and got me to go further than ever

[pphelps]

Gutted no parcel today hopefully tomorrow!!

[pphelps]

Today was back



Db Pullovers 15/12 25/12 42.5/10+4

I went up but I felt like I smashed it

Close grip pull downs 55/12 90/12.5+5

I will go up next week by 5lbs

Db Rows 20/12 42.5/8+4

Went up from last week

Seated wide rows 40/12 85/18+4

I lowered my warm up set and I smashed the last set I just kept going

Barbell deadlifts 30/12 80/8+7

I will add 5lbs next week

Oblique on H/strength machine 3x10 no weight



Intensity 9/10 still more to come!!



Trained with Mattpb again it was a another great workout that MM 250 is great I have beaten last week’s weights and reps some I smashed and I left the gym feeling like I had given my all.



Tonight was mine and Mattpb’s monthly cheat meal out we went to a middle eastern restaurant with plenty of vegan options they did an amazing coconut curry with tofu then some vegan ice cream and a vegan muffin from whole foods, had a great time back to mass machine diet tomorrow!

[pphelps]

Today was cardio



I did my 20 minute HIIT run I started and 3.3 and ended at 3.3 , next Monday I will go to 3.4 and end on 8.4.



It was tough but I still have more to give and it’s great to keep improving every session.



Felt a little bit lethargic today as it was planned cheat meal last night and I did not binge but ate more than I usually would so the next day I always feel slightly lethargic but straight back into being a mass machine.



The food was pretty awesome and it’s nice to have a change once a month.

My prize pack arrived today so really happy and extremely grateful to robert and the team

[pphelps]

Today was shoulders I trained with Mattpb Again



Shoulder press H/strength 30/12 40/12 50/14+7

I should have gone heavier but last week went to heavy

Side laterals 7.5/12 15/11+6

I lowered my warm up set to blast more on final set

Low pulley 12.5/14+11

For some reason I can keep going on these?!

Reverse flyes 45/12 65/12+6

Beat last week’s final set

Triceps pushdowns 30/12 42.5/13+6

Beat last week again

Lying triceps extensions 20/12 35/11+6

Beat last week again

Triceps O/H press 22.5/12 37.5/7+4

I had gone up by 2.5 so it was tough on final set



Overall 8/10 as I should of gone heavier on shoulder press, but great workout thanks Mattpb. Tomorrow is legs and finally we can train legs together!!



The weeks are just flying by and I’m making sure every one of them counts towards my goals !!

[pphelps]

Today was legs and managed to train with Mattpb for the first time with legs.



Leg extension 55/12 90/12 115/14+7

I smashed last week’s reps

Leg press 140/12 215/10+6

I really pushed myself on these

Smith Machine squats 30/12 70/8+5

Legs felt like jelly afterwards

Stiff legged deadlifts 35/12

Only managed one set as my left shoulder/upper back seems to hurt when lifting the bar from the floor

Leg curls 130/14+10

I was able to do more as I had not done the s/l deadlifts

Calf raises hammer strength 55/12 90/11+5

These were tough

Calf raises machine 55/12 95/15+10



Overall 8/10 as my back giving me little twinge , luckily I am going to see the chiropractor tomorrow I go every 3-4 weeks and my appointment is tomorrow morning so hopefully he can sort my back out and it not hinder my gym sessions.

[pphelps]

Today was rest day

I went to see my chiropractor today i usually go every 3-4 weeks, he seemed to think that my sore back might be something to do with a rib as i can;t take deep breaths . Today was like torture he did quite a bit of work to it so its sore now going back next week to make sure its getting better.

Managed to run some errands, grocery shopping, took some photos of vancouver and made them into postcards to send to family in England.

Plus my brother had sent me a USB with new tunes on just updating my ipod full of them

[pphelps]

Today was rest day , my back is sore today after the chiro messed about with it hope its ok tomorrow its chest and biceps and cannot wait to get into the gym tommorow morning with MATTPB

[pphelps]

Today was cheat and biceps



Db bench press 20/12 22.5/12 35/6+3

Incline press 15/12 30/8+4

Db decline flyes 10/12 22.5/10+5

New weight and smashed it

Concentration curls 12.5/12 20/8+4

These were heavily assisted so may drop to 17.5 for next week

Barbell curls 50/10+5



It was 8/10 today as my back still bothering me from Friday and Saturdays chiro visit, just feels like my left side mid back is being pressed constantly and like it’s wrapped in cling wrap. I feel like my mid was not all there today but I still smashed the weights and reps as I intended



Hopefully tomorrow it will be better think I may give deadlifts a miss tomorrow also started taking MM creatine today , I am making gains every week but just wondering if this could make me get that little bit extra out.

[pphelps]

Today was meant to be back but switch to Shoulders and triceps because of my back.



In the end I just had to be personal trainer to Mattpb as I could not do shoulder press I tried lateral raises with a light weight but could feel my back so did some triceps exercises very light weight just did not want to cause any more harm, managed to get appointment at the chiropractors this afternoon,



Think I will just do some light cardio for the rest of the week on the bike to keep me ticking over as I find I am in routine and momentum with the gym so would still like to maintain the structure by getting up at 4.30am going gym even just to do light cardio.



I have never had an injury even years playing competitive Football (Soccer) in England, but I have definitely never ever trained as hard as I am now so will just have to be careful. I am 100% committed to the challenge and it is a marathon not a sprint so minor bump in the road is nothing it is how you overcome them that matters, plus like skip says if you train intensely take a week off after 8-10 weeks I know its unintentional but I will be itching to pump the iron after a week’s rest and it will help me in the long run.

[pphelps]

Today i did cardio 30 minutes on the bike, as i went to the chiro yesterday and he gave me a deep tissue massage on my back as he said he thinks i have strained the muscles around my ribs, it was still sore today but slightly better than yesterday.

tomorrow i will do another Cardio session nothing to intense, just to keep me going.

Missing pumping the iron though!!

[pphelps]

I just did 30 minutes cardio today again on the bike my back is feeling a lot better still a bit sore but a vast improvement from earlier on in the week, I 'm dying to life weights tomorrow but going to do cardio again and wait until i have seen the chiroprator on Saturday i don't to make it worse and spend more time not lifting weights.

[Fallen_Horse]

Agreed, better safe than sorry! Do you have a good stretching routine?

[pphelps]

Agreed, better safe than sorry! Do you have a good stretching routine?

I try stretch for 10 mins after workout time allowing, i have tried pilates and yoga but i get bored after 20 mintutes, back is feeling loads better back to chiro tomorrow