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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Mar 09, 2012 10:30 pm 
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Manatee
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I was tempted to lift weights today but did 30 minutes cardio on the spin bike, going back to see the chiro tomorrow hopefully i will get a better idea if i can lift weights next week, i am thinking like a mass machine so I WILL BE!!

My post will be pretty boring until i get back to pumping the iron


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Mar 10, 2012 9:17 pm 
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I rested today as usual over the weekend, i went to see the chiropractor today he said i can train with weights again. He said my back seemed loads better than tuesday when i saw him last.

Looking forward to training with Mattpb again have really missed it even though it was only a few sessions, but i will be back better than ever next week.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Mar 11, 2012 5:04 pm 
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Today was another rest day, i did some food prep managed to get to the library and get a book out.
I have made Minor adjustments to my food for next week i did not adjust this week as i was slightly injured so i have increased my pre/post meal, bit more sweet potato for 2 meals and more tofu on my 3 meals with tofu. Just going to update my excel spreadsheet with new totals

So glad to be back training with weights tomorrow, Chest & Biceps !


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Mar 12, 2012 10:18 pm 
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Today was chest & biceps



Flat bench press 20/12 25/12 35/7+4



Incline bench press 17.5/12 32.5/7 +5

I did 4 solo, 3 were assisted



Decline flyes 12.5/12 22.5/12 +6

I have to go up on these I smashed 12 out



Concentration curls 10/12 20/9 +4





Barbell curls 60/5+3

I went up on these I did put 50lbs in my book but thought I am a mass machine and I did 10 x 50 last week so picked up the 60lbs barbell, my biceps felt huge afterwards.



20 Minute HIIT run 3.5-8.5 this was tough, overall 8/10 my back feel loads better but tomorrow I will lower some weights especially deadlift see how it holds up.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Mar 13, 2012 9:47 pm 
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Today was back-



DB Pullover 15/12 25/12 45/6+3

This was a new weight and happy I got 6

Close grip pull downs 55/12 95/8+5

Another new weight and I got 8 so up to 100 next week

DB rows 20/12 45/8+4

Really happy I got 8 out on these 47.5 calls for me next week

Wide rows 40/12 90/7+4

I was slightly hesitant on these because of my back I got 7 and left it at that will increase next week

Barbell Deadlifts 30/12 40/13

I lowered the weight to half on my working set as I could feel my back so I may have to give these a rest for a week or so, I stopped at 13 as I could feel my back

Obliques on decline bench with 15lb DB



Me and Mattpb thought it was a great workout but we had a little longer on breaks in between sets so we have noted this and will be a bit quicker on Thursdays workout, I was a bit cautious doing my back today because of my injury but no pain apart from deadlifts, I had gone up on a few things and smashed them so happy with this today.



Tomorrow is cardio and some ab work- today was great because I listened to Skip alpha male seminar on my ipod before work, on lunch and when I got home,


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Mar 14, 2012 9:36 pm 
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Today was cardio, I went up again 3.6-8.6 it was tough the last minute at 8.6 on the treadmill was tough I kept saying out loud mass machine be strong I completed the minute and felt like a champion. I just imagined myself winning a race and crossing that finish line.

I really need to get to bed a little bit earlier I am feeling really tired today so 8.30 pm I will be in bed and ready for shoulders and triceps tomorrow.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Mar 15, 2012 8:42 pm 
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Today I trained delts and triceps SOLO no Mattpb!



Hammer strength shoulder press 20/12 40/12 50/8+5

I seemed to struggle on 50 I got 14 2 weeks ago? But I have not done shoulders in 2 weeks

Lateral raises 7.5/12 15/11+10

I went to try 17.5 on my working set but could instantly feel some pain in my back so went for 15’s instead

Low Pulley Cable 12.5/ L 14+7 R16+10

I could not go any heavier as slight pain on my left side

Reverse Flyes 40/12 65/8+8

I got mad on the last set so managed 8 both times!

Tricep pushdowns 30/12 42.5/6+3

Lying Triceps extension 20/12 35/12+3

Will go up next week

Overhead Press 20/12 32.5/7+3



I would say 8/10 today, missed Mattpb hopefully we can do legs together tomorrow. I looked in the mirror today and though I am doing great I am a mass machine.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Mar 16, 2012 10:50 pm 
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Today was legs trained with Mattpb today

Leg extensions 55/12 90/12 125/13+5

I will go up next week, I smashed these and it was new weight

Leg press 140/12 230/7+3

These were tough will increase by 5lbs next week

Squats (Smith Machine) 30/12 70/9+6

I did not feel confident on these I think in the back of my mind I was worried about my back

Stiff legged deadlifts 20/12 40/15+10

I use a light weight due to my back and used great form

Leg curls 135/9+5

Going up again this was a new weight and smashed it

Calf Press 55/12 95/15+12+9

Calf raises (Hammer strength) 50/12 100/9+4

My calves were throbbing after these



I would say 9/10 as I was not so confident on my squats but great intensity today short rests inbetween our sets, weekend off to rest and recover ready for Monday.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Mar 23, 2012 10:11 pm 
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I have not updated for a few days took a week off from the gym, i have never done this but it has made me hungrier to get back on Monday.

Just been getting 8 hours sleep eating 7 meals a day and listening to skip lacour's motivational podcast, ready to hit legs on Monday


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Mar 25, 2012 7:47 pm 
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Ready to hit legs tomorrow starting a new workout Mass Machine training routine #1, glad i took the week off from the gym my back seems to have healed and i think the week really did help.

Done all my meals for tomorrow and gym bag itching to get to the gym


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Mar 26, 2012 10:24 pm 
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Today was legs start of Mass Machine Training routine #1 ( Was gauging today how much weight so some were just guessing)

Leg press

235/8 235/8 235/9

Up to 250 next week

Squats

50/8 50/8

Up to 70 next week was really happy with these form seemed great

Stiff legged deadlifts

70/8 70/8 70/8

Up to 80 next week

Leg curls

140/8 140/8

Up to 145 next week

Hammer Strength Calf raises

100/8 100/8 100/8

Up to 110 next week

Calf press

180/8 270/8 360/8

May do single leg will check with skip



20 Minute Mass machine cardio –Recumbent bike distance 6.15




Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Mar 27, 2012 10:39 pm 
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Arms

Straight Barbell Curls 50/8 50/8 50/8--------I used a pre weighted bar but next week will have to load up bar myself

Alt Dumbbell Curls 20/8 20/8 ------Go up to 22.5 next week

Hammer curls 22.5/4+4 ---- I was thinking like a mass machine so went for the 22. 5 and got 4 out

Lying triceps 40/10----- try 50 next week

Cable pushdowns 42.5/9 42.5/8 ---- try 45 next week

Overhead Triceps extension 35/8 35/8 ----try 37.5 next week

Dumbbell Wrist Curls 25/10 27.5/8 ----try 32.5 next week

Barbell wrist curls 30/10 -----try 40 next week



It was first arms day doing Mass machine so few weights I will go up next week.



Mass machine cardio 20 minutes

Recumbent bike distance 6.30 I did 6.15 yesterday so really happy with this.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Mar 28, 2012 9:53 pm 
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Today was shoulders



Dumbbell press 25/8 25/8 25/8

Straight bar military press 10/6 10/6 10/6

Dumbbell side laterals 15/8 15/8

Dumbbell rear laterals 7.5/10

Barbell shrugs 50/8 60/8

Upright rows 10/8 10/8



I can honestly say my shoulders are in agony, I know I can go up in weight on all exercises.



My military press I lost my confidence when I knocked the bar bringing it down on the second set it won’t happen again.



Mass Machine Cardio recumbent bike distance 6.39 beat yesterdays by .9!



I need to load the Mm power statements back on my iPod and listen to everyday to solidify the fact I am a mass machine


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Mar 30, 2012 10:10 pm 
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Back

cable pulldowns 100/7 100/7 100/7
seated rows 90/8 100/8
Bent over rows 50/6 50/6
weighted hyper ext 25/8 25/8
Good mornings 30/8 40/8

i can go up on all exercises next, my cardio was awesom just blasted rhianna out and went for it beat wednesdays time by .28 finished at 6.58


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Mar 31, 2012 8:28 pm 
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Today was chest and abs

Bench Press 30/6 30/6 30/6--- This was tough and will stick with it for next week
Incline DB Press 30/8 30/8 30/8 -- Skip gave me some tips for these will take these on board and improve
Dips-- -/6 -/6 -/6 these are meant to be weighted but i have never done these before and need to work on strength
Leg lifts10/12 10/2-- these were tougher than i thought but can go up to 12.5 next week
Weighted cable crunches 42.5/12 -- can go up next week keep stomach tight
weighted crunches 10/12 -- use 25lb plate next week

Mass machine Cardio
distance 6.61 i beat yesterday by 0.03 again rhianna was my motivation!! and then some pitbull give me everything tonight!

Skip gave me some great pointers for next week, will record legs on Monday and post vids for skip to analyze.

Tomorrow is Cheat meal been 5 weeks since we last had one its been put off due to Mattpbs work schedule , we have already planned what were eating, in the past it would be a full day eating but we eat our normal meals until we go out usually we are pretty careful and don't go over board.


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