mattpb Posted May 29, 2012 Author Share Posted May 29, 2012 29th May, 2012 Legs Squats - 10 x 0lbs, 8 x 50lbs, 6 x 90lbs, 6 x 90lbsStay 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 450lbsAwesome job again but need to bring it lower. Leg Curls - 5 x 220lbs, 4 x 220lbsThis 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 90lbsGreat 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 bikeDistance – 7.09 MilesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 1, 2012 Author Share Posted June 1, 2012 30th May, 2012 Back & Biceps Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 7 x 70lbs, 7 x 70lbsGo up to 75lbs. Lat Pulldown - 7 x 150lbsGo up to 152lbs V - Cable Row – 7 1/2 x 125lbsGo up to 127lbs Deadlifts - 6 x 50lbs, 6 x 50lbsGo up to 55lbs Alt DB Curls - 5 x 37lbs, 5 x 37lbsStay on 37.5lbs BB Curls – 8 x 40lbsGo up to 45lbs 20 Min cardio on bikeDistance – 7.12Level – 3 http://www.skiplacour.com/mmnonbbcom.jpgClick here to orderSkip La Cour's Mass Machine Nutritionright here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
mattpb Posted June 1, 2012 Author Share Posted June 1, 2012 31st May, 2012 Shoulders & Traps DB Press - 10 x 25lbs, 8 x 35lbs, 4 x 45lbs, 5 x 45lbsStay on 45lbs DB Side Lats - 8 x 20lbs, 8 x 20lbsGo up to 22.5lbs DB Rear Lats - 6 x 32lbs, 6 x 32.5lbsStay on 32.5lbs and raise elbows higher Shrugs - 8 x 90lbs, 8 x 90lbs Upright Row - 5 x 30lbs, 20 Min cardio on bikeDistance – 5.87Level – 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. Link to comment Share on other sites More sharing options...
mattpb Posted June 3, 2012 Author Share Posted June 3, 2012 1st June, 2012 Calves, Abs & Forearms Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 5 x 240lbs, 5 x 240lbsStay on 240lbs and bring down lower for a better stretch. 45 Calf Press - 6 x 310lbs, 6 x 310lbs, 6 x 310lbsStay 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 60lbsGo up to 65lbs Reverse Cable Curls – 8 x 20lbs, 10 x 25lbsGo up to 30lbs 20 Min cardio on bikeDistance – 7.16 MilesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 4, 2012 Author Share Posted June 4, 2012 4th June, 2012 Chest & Triceps Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 110lbs, 4 x 110lbsI 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 70lbsI 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 60lbsGot 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 65lbsWent 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 50lbsGreat stretch in my triceps and performed with no assistance. 20 Min cardio on bikeDistance – 7.32 MilesLevel – 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. http://www.skiplacour.com/mmnonbbcom.jpgClick here to orderSkip La Cour's Mass Machine Nutritionright here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
mattpb Posted June 4, 2012 Author Share Posted June 4, 2012 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 Level7 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.http://www.skiplacour.com/mmnonbbcom.jpgClick here to orderSkip La Cour's Mass Machine Nutritionright here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
mattpb Posted June 5, 2012 Author Share Posted June 5, 2012 5th June, 2012 Legs Squats - 10 x 0lbs, 8 x 50lbs, 6 x 95lbs, 6 x 95lbsGo 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 450lbsAgain 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 220lbsPowered through these two sets no problem, move up to 225lbs. Stiff Leg Deadlift - 6 x 95lbs, 6 x 95lbsWell controlled and made it look easy, go up to 100lbs. 20 Min cardio on bikeDistance – 7.59 MilesLevel – 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. Link to comment Share on other sites More sharing options...
mattpb Posted June 5, 2012 Author Share Posted June 5, 2012 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 Level9 /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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 7, 2012 Share Posted June 7, 2012 Great stuff in that post above, love it Matt. Very positive !! Link to comment Share on other sites More sharing options...
mattpb Posted June 7, 2012 Author Share Posted June 7, 2012 6th June, 2012 Back & Biceps Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 75lbs, 6 x 75lbsGo up to 80lbs, well executed and felt great on my back. Lat Pulldown - 6 x 152lbsGo up to 155lbs V - Cable Row – 6 x 127lbsGo up to 130lbs Deadlifts - 6 x 55lbs, 6 x 55lbsGo up to 60lbs Alt DB Curls - 6 x 37lbs, 6 x 37lbsGo up to 40lbs BB Curls – 7 x 45lbsGo up to 50lbs 20 Min cardio on bikeDistance – 6.52Level – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 7, 2012 Author Share Posted June 7, 2012 5th June, 2012 What was great about my day? Awesome Back & Biceps workout.Was awarded a $150 outdoor coat at work for being The Most Consistent Kitchen Partner!!!!!! What about my day could I improve to make things EVEN BETTER? Mentally prepare for Cardio session, I can always give a little bit more 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 and out of 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 Level7 /10 Why?Great workout but let negative thoughts in my head during cardio and I know I could have got a better distance. I will learn from this and do better on next workout. Link to comment Share on other sites More sharing options...
mattpb Posted June 8, 2012 Author Share Posted June 8, 2012 6th June, 2012 Shoulders & Traps DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 45lbs, 6 x 45lbsThis felt so easy today move up to 47lbs DB Side Lats - 6 x 22lbs, 6 x 22lbsGo up to 25lbs DB Rear Lats - 6 x 35lbs, 6 x 35lbsGet elbows higher, move up to 37lbs Shrugs - 6 x 90lbs, 6 x 90lbsGo up to 100lbs Upright Row - 6 x 30lbs,Go up to 35lbs 20 Min cardio on bikeDistance – 6.98milesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 8, 2012 Author Share Posted June 8, 2012 6th June, 2012 What was great about my day? Awesome lifts in the gym.Got to work on a new station at work, could be a promotion on the way. What about my day could I improve to make things EVEN BETTER? Mentally prepare for Cardio session, I can always give a little bit more 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 and out of 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 Level8 /10 Link to comment Share on other sites More sharing options...
mattpb Posted June 9, 2012 Author Share Posted June 9, 2012 8th June, 2012 Calves, Abs & Forearms Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 5 x 240lbs, 5 x 240lbsStay on 240lbs and bring down lower for a better stretch. 45 Calf Press - 6 x 315lbs, 5 x 315lbs, 5 x 315lbsGet 6 reps on all sets before going up Weighted Leg Raises – 12 x 15lbs, 12 x 15lbs Swiss Ball Crunches – 15 x 0lbs, 15 x 0lbs Wrist Curls – 6 x 65lbs, 6 x 65lbsGo up to 70lbs Reverse Cable Curls – 6 x 30lbs, 6 x 32lbsGo up to 35lbs 20 Min cardio on bikeDistance – 6.4 MilesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 9, 2012 Author Share Posted June 9, 2012 8th June, 2012 What was great about my day? Awesome lifts in the gym.Achieved a lot today in work, got so much done. What about my day could I improve to make things EVEN BETTER? Mentally prepare for Cardio session, I can always give a little bit moreMentally prepare for work and everything I do in life. 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 and out of 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 Level8 /10 Link to comment Share on other sites More sharing options...
mattpb Posted June 11, 2012 Author Share Posted June 11, 2012 10th June, 2012 Chest & Triceps Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 6 x 110lbs, 6 x 110lbsWas so happy I got my 6 reps on both sets and go up to 115lbs next week. Incline Barbell Bench Press - 6 x 75lbs, 6 x 75lbsAwesome, seriously awesome blasting through these two sets, go up to 80lbs. Incline DB Bench Press – 5 x 65lbsStay on 65lbs and get the 6th rep. Cable Pressdown - 6 x 67lbs, 6 x 67lbsGreat two sets and go up to 70lbs. Lying Tricep Extension - 6 x 50lbs, 6 x 50lbsGo up to 55lbs. 20 Min cardio on bikeDistance – 7.12 MilesLevel – 3 Notes:Awesome workout today, really pleased with what I achieved. I really pushed myself and achieved the results I wanted. Link to comment Share on other sites More sharing options...
mattpb Posted June 11, 2012 Author Share Posted June 11, 2012 10th June, 2012 What was great about my day? Spoke to family and caught up with them.Awesome workout achieving great results.Made myself happy by making others happy.Listened to motivational cd.Day off work so plenty of time to get household jobs done. What about my day could I improve to make things EVEN BETTER? Mentally prepare for Cardio session, I can always give a little bit moreMentally prepare for work and everything I do in life.Make more people happy and smile.Be grateful for everything I have. 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 and out of 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 Level9 /10 Link to comment Share on other sites More sharing options...
mattpb Posted June 12, 2012 Author Share Posted June 12, 2012 12th June, 2012 Legs Squats - 10 x 0lbs, 8 x 50lbs, 6 x 100lbs, 6 x 100lbsGo up to 105lbs Leg Press - 6 x 455lbs, 6 x 455lbsGo up to 460lbs. Leg Curls - 6 x 225lbs, 6 x 225lbsMove up to 230lbs. Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbsGo up to 105lbs. 20 Min cardio on bikeDistance – 7.27 MilesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 14, 2012 Author Share Posted June 14, 2012 13th June, 2012 Back & Biceps Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 80lbs, 6 x 80lbsGo up to 85lbs, well executed and felt great on my back. Lat Pulldown - 6 x 155lbsGo up to 157.5lbs V - Cable Row – 6 x 130lbsGo up to 132lbs Deadlifts - 6 x 60lbs, 6 x 60lbsGo up to 65lbs Alt DB Curls - 6 x 40lbs, 6 x 40lbsStay on 40lbs BB Curls – 6 x 50lbsGo up to 55lbs 20 Min cardio on bikeDistance – N/A – Strained my hip this morning so will do this on weekend.Level – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 14, 2012 Author Share Posted June 14, 2012 13th June, 2012 What was great about my day? Awesome lifts at gym.Great day at work, achieved a lot.Helped family member to start a fitness program.Set some deadlines and met them all. What about my day could I improve to make things EVEN BETTER? Mentally prepare for Cardio session, I can always give a little bit moreMentally prepare for work and everything I do in life.Make more people happy and smile.Be grateful for everything I have. 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 and out of 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 Level8 /10 Link to comment Share on other sites More sharing options...
mattpb Posted June 15, 2012 Author Share Posted June 15, 2012 14th June, 2012 Shoulders & Traps DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 47.5lbs, 6 x 47.5lbsGo up to 50lbs DB Side Lats - 6 x 25lbs, 6 x 25lbsGo up to 27.5lbs DB Rear Lats - 6 x 37.5lbs, 6 x 37.5lbsGet elbows higher, move up to 40lbs Shrugs - 6 x 105lbs, 6 x 105lbsGo up to 110lbs Upright Row - 6 x 35lbs,Go up to 40lbs 20 Min cardio on bikeDistance – 7.26milesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 15, 2012 Author Share Posted June 15, 2012 14th June, 2012 What was great about my day? Great Cardio and weights session this morning.Complimented on a great day at work by my Sous Chef.Spoke to Chef and Manager about Permanent residency and a permanent job offer, they are fully supportive which is AWESOME!!! What about my day could I improve to make things EVEN BETTER? Make more people happy and smile.Be grateful for everything I have. 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 and out of 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 Level9 /10 Link to comment Share on other sites More sharing options...
mattpb Posted June 16, 2012 Author Share Posted June 16, 2012 15th June, 2012 Calves, Abs & Forearms Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 6 x 240lbs, 6 x 240lbsGo up to 245lbs. 45 Calf Press - 6 x 320lbs, 6 x 320lbs, 6 x 320lbsGo up to 325lbs. Weighted Leg Raises – 10 x 17.5lbs, 10 x 17.5lbs Swiss Ball Crunches – 15 x 0lbs, 15 x 0lbs Wrist Curls – 6 x 70lbs, 6 x 70lbsGo up to 75lbs Reverse Cable Curls – 6 x 35lbs, 6 x 35lbsGo up to 37.5lbs 20 Min cardio on bikeDistance – 7.75 MilesLevel – 3 Link to comment Share on other sites More sharing options...
mattpb Posted June 16, 2012 Author Share Posted June 16, 2012 15th June, 2012 What was great about my day? Awesome Cardio session, so so close to my record distance.Got a shout out from Skip La Cour on his conference call last night, well sort of, lol What about my day could I improve to make things EVEN BETTER? Make more people happy and smile.Be grateful for everything I have. 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 and out of 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 Level8 /10 Link to comment Share on other sites More sharing options...
mattpb Posted June 17, 2012 Author Share Posted June 17, 2012 16th June, 2012 Missed a cardio session this week because i had to get to work early so today i caught up and got it done. 20 Min cardio on bikeDistance – 7.75 MilesLevel – 3 Link to comment Share on other sites More sharing options...
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