Portia's training diary 2012

[pphelps]

Today was legs

Leg press 290/6 290/6 290/6 going to do 300 next week
Squats 90/5 90/6 Pushing for 95 next week
Stiff legged Deadlifts 100/6 100/6 100/6 i powered through these
Leg curls 175/6 175/6 Just keep moving up on these
HS calf raises 190/6 190/6 190/6 push for 200 next week
Leg press calf raises 200/6 200/6 200/6 going for 220 next week i can do it

mass machine cardio distance 7.04 down on my highest but i literally died trying!!
Great workout feeling more energized than ever on the 21st may will take a week off then final 5 weeks of the challenge!!

[pphelps]

Today was shoulders

Db press 32.5/32.5/6 32.5/6
Miltary press 30/6 30/6 30/6
DB side laterals 22.5/6 22.5/6
Db rear laterals 22.5/6
Barbell Shrugs 90/6 90/6
Upright row 20/6 20/6

Mass machine cardio distance 7.15, down on highest ever but up on yesterdays!!

Was a great workout i got a little bit mad on the military press , got to love this exercise and keep pushing!!

[pphelps]

Today was an awesome back workout!!

Cable Pulldowns 117.5/6 117.5/6 117.5
Seated rows 115/6 115/6
Bent over rows 55/6 55/6
Weighted Hyper ext 45/8 45/8
Good mronings 60/8 60/8

Mass machine Cardio distance 7.20!! It was a bloody valiant effort!!

Finished the Magic of thinking big next book is .................. Napoleon Hills Keys to Positive thinking, plan to read it by next week so i can move onto another.

Life is awesome and so am I!!!

[kareno]

Life is awesome and so am I!!!

Good for you, girl! What an admirable statement! Keep up the positive attitude and great work!

[pphelps]

Life is awesome and so am I!!!

Good for you, girl! What an admirable statement! Keep up the positive attitude and great work!

I have been reading and listening to motivational material all week it really makes a difference.

Yesterdays workout was chest

Barbell Bench press 50/5 50/5 50/5
incline DB press 37.5/6 37.5/6
Dips -/6 -/6
Leg lifts 22.5/12 22.5/12
Cable crunches 60/12
Weighted crunches 25/12

Mass machine cardio distance 7.20!!

Great workout and cardio session i was pushing hard to beat my highest nearly there!!

[pphelps]

Monday workout was Legs



Leg press 300/6 300/6 300/6

Squats 95/6 95/6

Stiff legged deadlifts 105/6 105/6 105/6

Leg curls 180/6 180/6

Hs calf raises 200/6 200/6 200/6

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



Mass machine cardio distance 7.21 almost beat the record!! It was a great workout felt powerful and strong.



Yesterday was arms



Staright bar curls 70/6 70/6 70/6

Alt DB Curls 32.5/6 32.5/6

Hammer curls 32.5/6

Lying triceps 60/6

Cable pushdown 62.5/6 62.5/6

Wrist curls 32.5/6 32.5/6

BB wrist curls 40/6



Mass machine cardio 6.66 very low compared to usual I let the fact I couldn’t pull down the cable for pushdowns effect me i got mad but i didn’t use it to my potential by converting the anger into power 7/10 today, but keep on keeping on and look forward i cannot control what has gone on, its gone and got to keep pushing!!



Today was shoulders



Db Press 30/6 30/6 30/6

Military press 25/6 20/6 20/6

DB side laterals 22.5/6 22.5/6

Rear laterals 22.5/6

Barbell shrugs 90/6 90/6

Upright rows 15/6 15/6



Mass machine cardio distance 7.19 still to beat my 7.24record!! I lowered some weights today as i don’t think i am pushing the weight, i.e i am relying on Mattpb my spotter to help me my shoulders felt it more and i know i will be back up to that weight in a few weeks



Keep on Keeping on!!

[pphelps]

Yesterday was Back



Cable pulldowns 120/5 120/5 120/5

Seated Rows 110/6 110/6

Bent over rows 50/6 50/6

Weighted hyper ext 25/6

Good mornings 50/6 50/6



Mass machine cardio 7.20 i nearly beat it!!



It was a great workout but i feel i have jumped too heavy on some exercises so i decied to lower by 5-10 lbs on some so i now i am really attacking the muscle and not just moving th weight from point A to Point B.





Today was Chest and Abs



Barbell Bench Press 40/6 35/6 35/6

Incline DB Press 30/6 30/6

Dips -/6 -/6

Leg lifts 15/12 15/12

Cable Crunches 50/12

Weighted crunches 25/12



Mass machine cardio i beat it 7.25 i was so focussed on beating it and i did by 0.01, next week is schedules week off from the gym so will relax and give my body a much needed rest, and ready for the last 4 weeks of training, in the past i never took days off from the gym let alone a week off but now i understand how important and how it can have such a positive impact on my training & lifestyle.



I can make a refreshed push to the finish of this challenge , got to keep on keeping on!!

[pphelps]

[pphelps]

start of a week off this week, been shopping for clothes today as its a holiday In BC canada today. Got some awesome stuff and happy to be buying small sizes !!

[Raynak]

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.

[pphelps]

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 !!

[pphelps]

[pphelps]

Itching to get back to the gym next week, had a great productive week off but love the feeling of getting up in the morning hitting the gym and feeling great the rest of the day !!

[pphelps]

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!!

[pphelps]

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.