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Portia's training diary 2012


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Great progression! Especially in only a few months. Looks like you lost only fat and really hardly no muscle at all, if any.

Good job, you look great.

 

Thanks training hard and a consistent diet really makes a difference !! Week off itching to get to the gym next week bring on Chest on Monday !!

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Tomorrow is Chest & triceps really looking forward to hitting the gym, will be rocking my vegan vest at the gym- 4 weeks left of the Skip Lacours mass machine bulking & Cutting Challenge, will be adding an extra cardio session on Saturdays now!!

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So first day back in the gym after a week off, i felt refreshed revitalised and ready to hit this Mo’ Fo’ hard!!

 

 

 

Today was Chest & triceps

 

 

 

Barbell bench Press 35/4 30/4

 

I seemed to struggle on these so next week sticking with 30 on the bar

 

Incline bench press 20/4 15/4

 

Same again like the barbell bench press will start on 15 next week

 

Incline DB press 27.5/8

 

I will go up next week to 30

 

Cable press down 55/6 55/6

 

Lying triceps 20/8 20/8

 

For these I had been using a pre weighted bar but the gaps 10lbs per bar it seems too much so used z-bar and 10 either side will go up by 5 next week

 

 

 

Mass machine cardio distance 7.18 my all time highest is 7.25 so i did great i just kept repeating YOU ARE STRONG, AWESOME AND POWERFUL great effort.

 

 

 

Also weighed in at 142.6 pre workout i was 147 2 weeks ago, so happy i do not feel weak i feel super strong! My food changes for this week are

 

 

 

Pre and post workout have stayed the same ½ banana and 1/3 cup oats and 1 serve of nitrofusion vegan protein.

 

 

 

Meals 3 & 4 are now 100g spinach, 100g cucumbers, 75g tomatoes, 1 block of tofu 85g, 1/8 avocado,1 teaspoon of balsamic and 50g of sweet potato, so reduced the potato and added more greens and veg.

 

 

 

Meal 5 is one serve of nitro fusion vegan protein and 250mls of unsweetened almond milk.

 

 

 

Meal 6 is 250g Broccoli and 100g of green beans and i block of 85g tofu.

 

I can honestly say i love my veg and with a squeeze o0f lime and Mrs Dash Chipotle seasoning tastes wonderful!!

 

 

 

I am at calories Protein Carbs Fats now, last four weeks so will probably change something next week probably oats down to ¼ cup pre and post workout.

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Today was legs

 

 

 

Squats 90/6 90/6

 

Leg press 300/6 300/6

 

Increasing on these to 310

 

Leg curls 180/5 180/4

 

I usually fly through these but was harder today

 

Stiff legged deadlifts

 

80/6 80/6

 

 

 

Mass machine cardio distance 7.06 did not beat yesterday but put 100% into this.

 

 

 

Legs felt powerful and strong, my legs are crying at me now! Hamstrings are just burning sat at work kept getting up to walk around!

 

 

 

Tomorrow is Back , also tomorrow is monthly treat meal some friends were cooking us a vegan curry but they cancelled today so going to a vegan chinese place near us, we also attempted to make some raw brownies, raw cookies and raw peanut butter balls.

 

 

 

KEEP ON KEEPING ON!!

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Yesterday was back & biceps

 

 

 

Bent over rows 30/7 30/7

 

Cable pulldown 105/6

 

Seated row (V attatchment) 100/8

 

Deadlifts 40/7 40/7

 

Alternating bicep curls 27.5/5 27.5/5

 

Barbell curl 20/8

 

 

 

Mass machine cardio distance 7.00 down on the past 2 days but i put my all into it.

 

 

 

Legs sore from yesterday’s workout, tomorrow is shoulders ready to hit them hard and I felt like my body had changed overnight today , just feeling awesome and on top of the world,

 

Today was Shoulders

 

 

 

DB shoulder press 30/5 30/4

 

Side lateral raises 17.5/6 17.5/6

 

Bent over raises 20/6 20/6

 

Shrugs 70/6 70/6

 

Upright rows 15/6

 

 

 

Mass machine cardio distance 6.76 – my legs are so sore today after Tuesday leg session I just couldn’t get my legs to move today and push harder, last night cheat meal consisted of some salt & pepper fake chicken, some veggie tempura and and thai style rice vermicelli i was totally stuffed we shared (Mattpb & me) and we had made some raw vegan desserts but i managed a couple of bites don’t feel too bad today usually have a food hangover but we really didn’t eat that much 30 days left of the challenge so got to keep pushing extra cardio session on Saturday.

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yesterdays workout was Calves, abs and forearms

 

 

 

Seated calf raises 205/5 205/5

 

Leg press calf raises 220/6 220/6 220/6

 

Weighted leg raises 15/12 15/12

 

Swiss ball crunches -/15 -/15

 

Wrist curls 25/8 25/8

 

Reverse curls 15/8 15/6

 

 

 

Mass machine cardio distance 7.08 one more cardio session tomorrow for the week

 

 

 

I enjoyed doing the workout today as i think these body parts get slightly neglected in the rush to finish on other workouts, got to keep on keeping on and pushing to be the best yet

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today i started an extra cardio session went at 7am when my gym opened, good foam rolling session afterwards.

 

Mass machine cardio distance 7.30 beat my record today highest was 7.25 really happy to beat it, going back to the gym later to help a friend get out of her rut she wants to be 140lbs but is 162 only she likes to eat out 4 times a week so going to give her a kick up the bum!

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Today is a rest day , wrote up my workouts and food in my diary, made tommorrows lunch, shakes etc. Just packed my bag for work and gym, will head to the library later to return some books and Cds.

Took a friend to my gym yesterday to help her out, was trying to get her to commit to going gym 3 times a week at work and maybe the weekend once, also trying to help her make better food choices but the girl likes to socialise!!

also she said the funniest thing to me i had my VBB tank on and she said don;t you get bored of egg whites for breakfast?! I said re-read the top i'm wearing lol she took a minute to understand what i meant!!

I will be started a personal training course at the end of the month as i just love helping people but i find my biggest challenge is people not being as motivated or passionate as me but if i can help them make positive changes in their life thats something!

 

Food changes for this week-

 

Now down to 1/4 cup oats pre & post Workout i was at a 1/3

Meals 3 & 4 Sweet potato reduced to 40g

Also i ran out of balsamic vinegar and i usually add to meals 3&4 just 1 tablespoon forgot to buy some so took it out will be using lime?lemon squeezed over with a hint of mrs.dash seasoning plus i add cucumber and tomatoes to my salad but i de-seed them so i use that the make cucumber/tomato salsa with blend them up with extra spicy mrs dash and add 1 teaspoon to my salads.

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Today was chest & Triceps

 

 

 

Flat barbell bench press 25/5 25/5

 

Incline Bench press 15/5 15/5

 

DB incline Bench press 30/6

 

Tricep Pushdown 55/6 55/6

 

Tricep extension 25/5 25/5

 

 

 

Mass machine cardio distance 7.11 down on my highest but gave it my all and had a good foam roll stretch afterwards, it was a great workout and Just keep on keeping on now , nothing is stopping me achieving my goals i have power and strength.

 

My weekly photo was a good one and really happy with the progress i have made the past 5 months i am only getting better every day mind and body nothing is stopping me!!

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Yesterdays workout was legs

 

 

 

Squats 95/6 95/6

 

Leg press 305/6 305/6

 

Leg curls 180/5 180/5

 

Stiff legged deadlifts 80/6 80/6

 

 

 

Mass machine cardio distance 7.11

 

Felt tired and hungry yesterday definitely did not drink enough water, i went and paid for my personal training course last night so glad iam doing it really excited about learning all i can, i went straight after work so didn’t have water with me and by the time i got home and packed bags etc for today and ate bedtime hardly drank a thing woke up this morning super dehydrated!

 

 

 

Todays workout was back & biceps

 

 

 

Bent over rows 35/6 35/6

 

Cable pulldowns 107.5/6

 

Seated rows (v attachment) 102.5/6

 

Dead lifts 55/6 55/6

 

Alternating biceps curls 27.5/6 27.5/6

 

Barbell curls 30/6

 

 

 

Mass machine cardio distance 6.97

 

 

 

I can go up on everything today felt strong during the weights but cardio i felt like i was struggling , had to stay positive throughout, main goal today is to drink up my water and catch up from yesterday.

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Todays workout was Shoulders/Traps

 

DB shoulder press 30/6 30/6

 

Side lateral raises 17.5/6 17.5/6

 

Bent over lateral raises 20/6 20/6

 

Shrugs 70/6 70/6

 

Upright rows 15/6

 

 

 

Mass machine cardio distance 7.24 best distance of the week, i closed my eyes and listened to Anthony Robbins talking how we associate certain things in life and i was associating cardio with the feelings of looking great, achieving my goals, winning the challenge this kept me pushing all the way through!

 

I felt a little bit irritable when i woke up this morning and annoyed at nothing in particular, seemed to have gone after cardio. But my body feels a bit worn got to keep on keeping on!

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Today was calves, abs and forearms

 

 

 

HS calf raises 205/6 205/6

 

Leg Press calf raises 225/6 225/6 225/6

 

Weighted leg raises 15/12 15/12

 

Ball crunches -/15 -/15

 

DB Wrist Curls 25/8 25/8

 

Reverse Curls 15/8 15/8

 

 

 

Mass Machine Cardio distance 7.05, i powered through the cardio i was listening to Tony Robbins i just kept going he was talking about a man who was 80% burnt and then crippled in another accident kept on going in life he never got down, i just thought the pain I’m experiencing doing cardio is nothing compared to this guy, so i kept going plus i was repeating there are no limits!! I feel more energised today than yesterday , i felt like a zombie all day i nodded off early but was awake for a bit before i fell back asleep.

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Mass machine cardio distance 7.18

 

was a great cardio session, my record is 7.30 not far off i had music on today , had a great stretch afterwards and felt so much energy on my way home got to do some food prep then off to chiro at 10.30 and shops on the way back for some essentials.

 

I don;t know if its in my mind but i seem to be feeling my pre-workout more than ever this past 2 weeks.

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Barbell Bench Press 25/6 25/6

 

Incline Bench Press 15/6 15/6

 

Incline DB press 32.5/6

 

Cable pushdown 57.5/6 57.5/6

 

Lying triceps 25/6 25/6

 

 

Mass Machine cardio distance 7.08

 

It was a great session today best Chest & triceps for a few weeks, happy i best last week’s reps and can keep on increasing. Cardio was tough legs felt very heavy but pushed hard.

 

Also happy got new sneakers yesterday and got a great deal so that made me feel better.

 

Had a banging headache today, no idea why but felt horrible all day.

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yesterdays workout was Legs

 

Squats 100/6 100/6

Leg Press 310/6 310/6

Leg Curls 180/6 180/6

Stiff legged deadlifts 90/6 90/6

 

Mass Machine Cardio distance 7.19 – i pushed hard today throughout cardio and legs, can increase on legs i don’t feel weak at all just the past week or so i have felt irritated by small things, just got to keep on keeping on

 

Today was back and biceps

 

Barbell rows 40/6 40/6

Cable pulldowns 110/4

Low pulley rows 105/6

Deadlifts 60/6 60/6

Db Alt Curls 30/5 30/5

Barbell curls 35/4

 

Mass machine cardio distance 6.89 , my legs felt so sore from yesterdays leg workout, i felt better today for getting a good nights sleep yesterday was certainly the hardest day of the whole challenge so far, but we got through it and feel stronger for it!!

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Today was shoulders and Traps

Db Shoulder press 32.5/4 32.5/4

Side lateral raises 20/6 20/6

Bent over laterals 22.5/6 22.5/6

Shrugs 75/6 75/6

Upright rows 20/5

 

Mass machine cardio distance 7.08

 

Was a great session today, i wake up every day and feel like i have changed again, people noticing more and asking questions about what i am doing, keep on keeping on

 

today is going to be AWESOME!!

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Today was Calves, abs and forearms

 

Hs Calf raises 205/5 205/5

Leg press calf raises 230/6 230/6 230/6

Weighted leg raises 17.5/12 17.5/12

Ball Criunches -/15 -/15

Db wrist curls 27.5/8 27.5/8

 

Reverse curls 17.5/8 17.5/6

 

Mass machine cardio distance 7.05

 

7/10 today was a bit strange people hogging machines, but listened to the conference call pretty good as its is exactly what i have been experiencing this week, i feel like people are intimidated by my passsion for the gym and eating. I just get so passionate when people as me about my efforts in the gym i just talk and talk lol!!

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