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 Post subject: Re: Matts Workout Journal
PostPosted: Tue May 22, 2012 10:34 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
15th May, 2012

Arms

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs

Alt DB Curls - 5 x 42.5lbs, 4 x 42.5lbs

Hammer Curls - 5 x 45lbs

Lying Tricep Press - 10 x 40lbs, 5 x 90lbs

Tricep Press Down - 6 x 80lbs, 6 x 80lbs

Overhead Extension - 6 x 60lbs, 6 x 60lbs

DB Wrist Curls - 8 x 65lbs, 8 x 65lbs

BB Wrist Curls - 7 x 80lbs

20 Min cardio on bike
Distance – 6.4 Miles
Level – 3

Start: 5.45am
Finish: 6.55am
Time: 1 hour 10 min

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue May 22, 2012 10:35 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
17th May, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 170lbs, 4 x 170lbs, 4 x 170lbs

Cable Row - 6 x 150lbs, 6 x 150lbs

Bent Over Barbell Row - 6 x 105lbs, 6 x 105lbs

Weighted hyper Extension - 8 x 55lbs, 8 x 55lbs

Good Mornings - 8 x 80lbs, 8 x 80lbs

20 Min cardio on bike
Distance – 7.7
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 Hour 5 mins

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue May 22, 2012 10:36 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
17th May, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 170lbs, 4 x 170lbs, 4 x 170lbs

Cable Row - 6 x 150lbs, 6 x 150lbs

Bent Over Barbell Row - 6 x 105lbs, 6 x 105lbs

Weighted hyper Extension - 8 x 55lbs, 8 x 55lbs

Good Mornings - 8 x 80lbs, 8 x 80lbs

20 Min cardio on bike
Distance – 7.7
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 Hour 5 mins

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue May 22, 2012 10:36 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
18th May, 2012

Chest

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 6 x 110lbs, 6 x 110lbs, 6 x 110lbs

Incline DB Press – 6 x 65lbs, 6 x 65lbs

Weighted Dips - 6 x 0lbs, 6 x 0lbs

Leg Lifts - 7 x 10lbs, 7 x 10lbs

Cable Crunches - 10 x 87lbs

Crunches - 8 x 45lbs

20 Min cardio on bike
Distance – 7.79 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

Notes:
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].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue May 29, 2012 12:37 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
28th May, 2012

Chest & Triceps

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 4 x 110lbs, 4 x 110lbs
Stay on 110lbs as I know I can do better.

Incline Barbell Bench Press - 4 x 70lbs, 4 x 70lbs
Never tried this exercise before and felt so strange, again I know I can do better. Keep on 70lbs.

Incline DB Bench Press – 5 x 60lbs
Get 6 clean reps before moving onto heavier weight.

Cable Pressdown - 8 x 57.5lbs, 8 x 57.5lbs
Awesome job here, well controlled and really made the muscle work. Go up to 60lbs.

Lying Tricep Extension - 6 x 50lbs, 4 x 50lbs
I lost concentration on the second set and didn’t finish the job. Make it work next week and get the job done.

20 Min cardio on bike
Distance – 7.13 Miles
Level – 3

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue May 29, 2012 12:38 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
29th May, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 90lbs, 6 x 90lbs
Stay on 90lbs, I really focused better than ever before and I was happy with the way I performed these sets. I thought I was going lower than I actually was so my goal for next week is to get lower before increasing the weight.

Leg Press - 6 x 450lbs, 6 x 450lbs
Awesome job again but need to bring it lower.

Leg Curls - 5 x 220lbs, 4 x 220lbs
This felt great as always, I did do 6 reps on both sets but that was with assistance.

Stiff Leg Deadlift - 6 x 90lbs, 6 x 90lbs
Great job here, I found on routine 1 I was loading the bar to heavy and ended up using my back aswell as my hamstrings to lift the bar. This time I was so much more controlled.

20 Min cardio on bike
Distance – 7.09 Miles
Level – 3

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Thu May 31, 2012 9:09 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
30th May, 2012

Back & Biceps

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 7 x 70lbs, 7 x 70lbs
Go up to 75lbs.

Lat Pulldown - 7 x 150lbs
Go up to 152lbs

V - Cable Row – 7 1/2 x 125lbs
Go up to 127lbs

Deadlifts - 6 x 50lbs, 6 x 50lbs
Go up to 55lbs

Alt DB Curls - 5 x 37lbs, 5 x 37lbs
Stay on 37.5lbs

BB Curls – 8 x 40lbs
Go up to 45lbs

20 Min cardio on bike
Distance – 7.12
Level – 3

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].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Thu May 31, 2012 9:15 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
31st May, 2012

Shoulders & Traps

DB Press - 10 x 25lbs, 8 x 35lbs, 4 x 45lbs, 5 x 45lbs
Stay on 45lbs

DB Side Lats - 8 x 20lbs, 8 x 20lbs
Go up to 22.5lbs

DB Rear Lats - 6 x 32lbs, 6 x 32.5lbs
Stay on 32.5lbs and raise elbows higher

Shrugs - 8 x 90lbs, 8 x 90lbs

Upright Row - 5 x 30lbs,

20 Min cardio on bike
Distance – 5.87
Level – 3

Notes:
Didn’t feel well this morning but still pushed myself doing weights, I really didn’t feel like doing cardio but pushed forward and got it done.

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jun 02, 2012 7:42 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
1st June, 2012

Calves, Abs & Forearms

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 5 x 240lbs, 5 x 240lbs
Stay on 240lbs and bring down lower for a better stretch.

45 Calf Press - 6 x 310lbs, 6 x 310lbs, 6 x 310lbs
Stay on this weight and get a better stretch

Weighted Leg Raises – 10 x 15lbs, 10 x 15lbs

Swiss Ball Crunches – 15 x 0lbs, 15 x 0lbs

Wrist Curls – 8 x 60lbs, 8 x 60lbs
Go up to 65lbs

Reverse Cable Curls – 8 x 20lbs, 10 x 25lbs
Go up to 30lbs

20 Min cardio on bike
Distance – 7.16 Miles
Level – 3

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jun 04, 2012 11:14 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
4th June, 2012

Chest & Triceps

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 110lbs, 4 x 110lbs
I got an extra rep on my first working set, I know I can do better than this. I have the strength to get 6 reps and I need to get it done!

Incline Barbell Bench Press - 6 x 70lbs, 6 x 70lbs
I felt defeated on my first exercise and got angry, I smashed out 6 reps on both sets here where last week I struggled to get 4 reps. Awesome job here go up to 75lbs.

Incline DB Bench Press – 6 x 60lbs
Got that extra rep, I could improve by turning the weight more as I bring it down. I showed great strength here to get the reps out. Go up to 65lbs.

Cable Pressdown - 6 x 60lbs, 6 x 65lbs
Went up from last week and did 6 reps easy so I went up on my second set. Great job here and go up to 67.5lbs next week.

Lying Tricep Extension - 5 x 50lbs, 4 x 50lbs
Great stretch in my triceps and performed with no assistance.

20 Min cardio on bike
Distance – 7.32 Miles
Level – 3

Notes:
Awesome job in the gym today, believe I am strong and I can lift the weight and reps I want to.
Cardio beat all recent distances, not my personal best but a great job.

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].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jun 04, 2012 11:15 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
4th June, 2012

What was great about my day?

I woke up at 4.30am and went to the gym as planned.
I phoned relatives to make an effort to show I think of them and how much they mean to me.

What about my day could I improve to make things EVEN BETTER?

Think positive and keep pushing myself to achieve more.
Write about my workout to help me improve the next workout.

What can I do to make things more enjoyable?

Help others to achieve their goals in the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
7 ½ /10

Why?
Great workout, afterwards I looked at what I achieved and found ways to improve next week. I can sharpen my mental focus to push out that extra rep.
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].

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 05, 2012 11:11 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
5th June, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 95lbs, 6 x 95lbs
Go up to 100lbs, great squats today. Really went low and was strong coming back up, increase the weight next week.

Leg Press - 6 x 450lbs, 6 x 450lbs
Again this was a great exercise, came down much lower than I have been doing and it feels so much better, go up to 455lbs.

Leg Curls - 6 x 220lbs, 6 x 220lbs
Powered through these two sets no problem, move up to 225lbs.

Stiff Leg Deadlift - 6 x 95lbs, 6 x 95lbs
Well controlled and made it look easy, go up to 100lbs.

20 Min cardio on bike
Distance – 7.59 Miles
Level – 3

Notes:
Smashed yesterdays distance on the bike but not my personal best, felt awesome.
I had determination today at a level I have never felt before, I really focused and mentally prepared for each set and it made me so much stronger. Today I had the belief I could achieve anything, I need to replicate this at every 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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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 05, 2012 11:12 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
5th June, 2012

What was great about my day?

I woke up at 4.30am and went to the gym as planned.
Excellent workout, showing a new level of determination.
Organized my life more, by making more plans for the future and stepping up my game.

What about my day could I improve to make things EVEN BETTER?

Believe in myself, I have proved in todays workout that if I believe, really believe I can achieve anything.
Think positive and keep pushing myself to achieve more.
Write about my workout to help me improve the next workout.

What can I do to make things more enjoyable?

Focus on the positives, as there are positives in every situation.
Learn from mistakes and laugh them off, don’t take them to heart, its all part of the process.
Help others to achieve their goals in the gym.
Be happy and show positivity to everyone I meet.
Compliment the people I meet to make them feel better which makes me feel better.

Intensity Level
9 /10

Why?
I showed a new me in the gym today, after watching and reading numerous inspirational and life changing stories it changed my outlook to life. I am the person I want to be, the only person that was holding me back was myself, well not anymore.

_________________
"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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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 06, 2012 9:19 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Great stuff in that post above, love it Matt. Very positive !!

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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 06, 2012 10:13 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
6th June, 2012

Back & Biceps

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 75lbs, 6 x 75lbs
Go up to 80lbs, well executed and felt great on my back.

Lat Pulldown - 6 x 152lbs
Go up to 155lbs

V - Cable Row – 6 x 127lbs
Go up to 130lbs

Deadlifts - 6 x 55lbs, 6 x 55lbs
Go up to 60lbs

Alt DB Curls - 6 x 37lbs, 6 x 37lbs
Go up to 40lbs

BB Curls – 7 x 45lbs
Go up to 50lbs

20 Min cardio on bike
Distance – 6.52
Level – 3

_________________
"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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