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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

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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

 

http://www.skiplacour.com/mmnonbbcom.jpg

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Skip La Cour's Mass Machine Nutrition

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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.

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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

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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.

 

http://www.skiplacour.com/mmnonbbcom.jpg

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Skip La Cour's Mass Machine Nutrition

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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.

http://www.skiplacour.com/mmnonbbcom.jpg

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Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

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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.

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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.

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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

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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 Level

7 /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.

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6th June, 2012

 

Shoulders & Traps

 

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 45lbs, 6 x 45lbs

This felt so easy today move up to 47lbs

 

DB Side Lats - 6 x 22lbs, 6 x 22lbs

Go up to 25lbs

 

DB Rear Lats - 6 x 35lbs, 6 x 35lbs

Get elbows higher, move up to 37lbs

 

Shrugs - 6 x 90lbs, 6 x 90lbs

Go up to 100lbs

 

Upright Row - 6 x 30lbs,

Go up to 35lbs

 

20 Min cardio on bike

Distance – 6.98miles

Level – 3

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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 Level

8 /10

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8th 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 315lbs, 5 x 315lbs, 5 x 315lbs

Get 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 65lbs

Go up to 70lbs

 

Reverse Cable Curls – 6 x 30lbs, 6 x 32lbs

Go up to 35lbs

 

20 Min cardio on bike

Distance – 6.4 Miles

Level – 3

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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 more

Mentally 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 Level

8 /10

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10th June, 2012

 

Chest & Triceps

 

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

Was 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 75lbs

Awesome, seriously awesome blasting through these two sets, go up to 80lbs.

 

Incline DB Bench Press – 5 x 65lbs

Stay on 65lbs and get the 6th rep.

 

Cable Pressdown - 6 x 67lbs, 6 x 67lbs

Great two sets and go up to 70lbs.

 

Lying Tricep Extension - 6 x 50lbs, 6 x 50lbs

Go up to 55lbs.

 

20 Min cardio on bike

Distance – 7.12 Miles

Level – 3

 

Notes:

Awesome workout today, really pleased with what I achieved. I really pushed myself and achieved the results I wanted.

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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 more

Mentally 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 Level

9 /10

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12th June, 2012

 

Legs

 

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 100lbs, 6 x 100lbs

Go up to 105lbs

 

Leg Press - 6 x 455lbs, 6 x 455lbs

Go up to 460lbs.

 

Leg Curls - 6 x 225lbs, 6 x 225lbs

Move up to 230lbs.

 

Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbs

Go up to 105lbs.

 

20 Min cardio on bike

Distance – 7.27 Miles

Level – 3

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13th June, 2012

 

Back & Biceps

 

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 80lbs, 6 x 80lbs

Go up to 85lbs, well executed and felt great on my back.

 

Lat Pulldown - 6 x 155lbs

Go up to 157.5lbs

 

V - Cable Row – 6 x 130lbs

Go up to 132lbs

 

Deadlifts - 6 x 60lbs, 6 x 60lbs

Go up to 65lbs

 

Alt DB Curls - 6 x 40lbs, 6 x 40lbs

Stay on 40lbs

 

BB Curls – 6 x 50lbs

Go up to 55lbs

 

20 Min cardio on bike

Distance – N/A – Strained my hip this morning so will do this on weekend.

Level – 3

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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 more

Mentally 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 Level

8 /10

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14th June, 2012

 

Shoulders & Traps

 

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 47.5lbs, 6 x 47.5lbs

Go up to 50lbs

 

DB Side Lats - 6 x 25lbs, 6 x 25lbs

Go up to 27.5lbs

 

DB Rear Lats - 6 x 37.5lbs, 6 x 37.5lbs

Get elbows higher, move up to 40lbs

 

Shrugs - 6 x 105lbs, 6 x 105lbs

Go up to 110lbs

 

Upright Row - 6 x 35lbs,

Go up to 40lbs

 

20 Min cardio on bike

Distance – 7.26miles

Level – 3

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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 Level

9 /10

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15th June, 2012

 

Calves, Abs & Forearms

 

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 6 x 240lbs, 6 x 240lbs

Go up to 245lbs.

 

45 Calf Press - 6 x 320lbs, 6 x 320lbs, 6 x 320lbs

Go 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 70lbs

Go up to 75lbs

 

Reverse Cable Curls – 6 x 35lbs, 6 x 35lbs

Go up to 37.5lbs

 

20 Min cardio on bike

Distance – 7.75 Miles

Level – 3

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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 Level

8 /10

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