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17th June, 2012

 

Chest & Triceps

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 115lbs, 4 x 115lbs

Get one more rep then go up to 120lbs.

 

Incline Barbell Bench Press - 6 x 80lbs, 6 x 80lbs

Feel so strong during this exercise, go up to 85lbs.

 

Incline DB Bench Press – 6 x 65lbs

Got that extra rep I wanted, go up to 70lbs.

 

Cable Pressdown - 7 x 70lbs, 6 x 72lbs

This feels easy, go up to 75lbs.

 

Lying Tricep Extension - 6 x 55lbs, 5 x 55lbs

Get that extra rep, stay on 55lbs.

 

20 Min cardio on bike

Distance – 6.5 Miles

Level – 3

 

Notes:

I went up on most of my exercises and I powered through them with great strength, some I can go up on again next week. Need to maintain the focus I have during lifting weights when I go to do my cardio. My cardio sessions have reduced slightly over last couple of weeks but my weights have continued to increase.

Weighed in today like I do every Monday morning and I am 167.4lbs, I started the year weighing in at 184lbs.

 

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17th June, 2012

 

What was great about my day?

 

Lifted well in the gym this morning, just keep increasing the weight and pushing myself further.

Wrote a new list of Daily Disciplines.

Looked back at the beginning of the year when I had tones of enthusiasm and bringing it back.

Looked in the mirror and was amazed by what I can see, its like I have changed over night, but I know its own to a lot of hard work.

 

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

 

Support the people around me, help myself by helping them.

Listen to more motivational material as I know it encourages me to push myself.

 

What can I do to make things more enjoyable?

 

Smile and make others happy.

Have fun and enjoy this challenge.

Be more involved in the general forum.

 

Intensity Level

8 /10

 

Why?

 

Excellent weight lifting session but then found it a real challenge to even get on the bike today to o my cardio session.

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19th June, 2012

 

Legs

 

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 105lbs, 6 x 105lbs

Stay on 105lbs, I did an awesome two working sets here and I know I can give more and it will be even more effective for muscle development if I go lower on each set.

 

Leg Press - 6 x 460lbs, 6 x 460lbs

Awesome lifts, I just seem to keep increasing the weight each week. I had a slight strain in my left knee which made me slightly hesitant in bringing the weight down low enough. If I stretch out my leg it will feel better and I can keep on increasing the weight.

 

Leg Curls - 6 x 230lbs, 5 ½ x 230lbs

Move up to 235lbs, each week I show amazing determination when I do this exercise. I have come to realise that I treat this exercise differently to others. I need to replicate this emotion when doing every exercise in the gym.

 

Stiff Leg Deadlift - 6 x 105lbs, 6 x 105lbs

Go up to 110lbs, another exercise that I really put everything into just like the leg curls, I feel like I really am connecting with the muscle better than ever before.

 

20 Min cardio on bike

Distance – 6.88 Miles

Level – 3

 

Notes:

I achieved awesome lifts today and realized if I replicate the emotion shown in these exercises in other exercises then my muscular development will be even greater.

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19th June, 2012

 

What was great about my day?

 

I finished the gym feeling exhausted and mentally tired but by listening to a motivational audio speech it totally changed the way I felt.

I feel full of energy today.

I am achieving awesome results in the gym and came to a realization how I can be even better and achieve greater results.

The sun is shining!

 

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

 

I can replicate the emotions I displayed in todays workout in other workouts to develop greater results.

Listen to a motivational audio speech every morning.

Think Strong, Thing Big, Think Confident.

I Think Therefore I Am!

 

What can I do to make things more enjoyable?

 

Smile at everyone I see.

Share my happiness.

Show my happiness.

Be happy.

 

Intensity Level

8 ½ /10

 

Why?

 

I beat yesterdays cardio and I achieved awesome lifts, I could have pushed harder on Leg press but showed concern over my knee. I now know that if I do stretching exercises for my knee/leg then I wont have this problem.

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20th June, 2012

 

Back & Biceps

 

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 6 x 85lbs, 6 x 85lbs

Go up to 90lbs, well executed and felt great on my back.

 

Lat Pulldown - 6 x 157.5lbs

Go up to 160lbs

 

V - Cable Row – 6 x 132.5lbs

Go up to 135lbs

 

Deadlifts - 6 x 65lbs, 6 x 65lbs

Go up to 70lbs

 

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

Go up to 42lbs

 

BB Curls – 5 x 60lbs

Stay on 60lbs

 

20 Min cardio on bike

Distance – 7.03 Miles

Level – 3

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20th June, 2012

 

What was great about my day?

 

Awesome workout with weights and cardio.

Got my promotion at work which has made my day.

Was in a happy mood all day and didn’t let anything bother me like it used to.

 

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

 

Wake up in the morning and get going with my day like today.

Listen to a motivational audio speech every morning.

Think Strong, Thing Big, Think Confident.

I Think Therefore I Am!

 

What can I do to make things more enjoyable?

 

Smile at everyone I see.

Share my happiness.

Show my happiness.

Be happy.

 

Intensity Level

8 ½ /10

 

Why?

 

I beat yesterdays cardio and I achieved awesome lifts, I am just so bloody happy today its AWESOME!!

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21st June, 2012

 

Shoulders & Traps

 

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 50lbs, 5 x 50lbs

Stay on 50lbs and get the 6th rep

 

DB Side Lats - 4 x 27.5lbs, 4 x 27.5lbs

Get 6 reps on 27.5lbs

 

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

Get elbows higher, move up to 40lbs

 

Shrugs - 6 x 110lbs, 6 x 110lbs

Go up to 120lbs

 

Upright Row - 5 x 40lbs,

Get 6 reps on 40lbs

 

20 Min cardio on bike

Distance – 6.59miles

Level – 3

 

Notes:

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

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Skip La Cour's Mass Machine Nutrition

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21st June, 2012

 

What was great about my day?

 

Awesome workout with weights.

Another great day at work, achieved so much because of a positive attitude.

 

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

 

Wake up in the morning and get going with my day like today.

Listen to a motivational audio speech every morning.

Think Strong, Thing Big, Think Confident.

I Think Therefore I Am!

 

What can I do to make things more enjoyable?

 

Smile at everyone I see.

Share my happiness.

Show my happiness.

Be happy.

 

Intensity Level

8 /10

 

Why?

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

Click here to order

Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

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21st June, 2012

 

Calves, Abs & Forearms

 

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 4 x 245lbs, 6 x 245lbs

Got 6 reps on second set but I think I should have tried to go lower, I felt it work my calves and almost got cramp.

 

45 Calf Press - 6 x 325lbs, 6 x 325lbs, 6 x 325lbs

Go up to 330lbs.

 

Weighted Leg Raises – 12 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 – 4 x 37lbs, 4 x 37lbs

Go up to 35lbs

 

20 Min cardio on bike - AM

Distance – 7.17 Miles

Level – 3

 

20 Min cardio on bike - PM

Distance – 6.73 Miles

Level – 3

 

 

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

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Skip La Cour's Mass Machine Nutrition

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21st June, 2012

 

What was great about my day?

 

Did two cardio sessions today, one week left and im feeling AWESOME

Felt happy most of the day because of the way I feel about my body.

Got a lot done at work today.

 

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

 

Wake up in the morning and get going with my day like today.

Listen to a motivational audio speech every morning.

Think Strong, Thing Big, Think Confident.

I Think Therefore I Am!

 

What can I do to make things more enjoyable?

 

Smile at everyone I see.

Share my happiness.

Show my happiness.

Be happy.

 

Intensity Level

8 /10

 

Why?

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

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Skip La Cour's Mass Machine Nutrition

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Hey MF,

I have one from Skip La Cour which is positive affirmations about working out, i also have his Manformation series which is great.

Zig Ziglar audio seminar i got from the local library and a few Tony Robbins, i find listening to these for a few minutes each day keeps me going strong.

 

Matt

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23rd June, 2012

Cardio

Skipping - AM

20 Minutes, 1 minute skipping all out then 1 minute rest, alternate between myself and pphelps. Decided to throw in this extra cardio session to get a bit more out of this last week.

 

20 Min cardio on bike - PM

Distance – 7.08 Miles

Level – 3

 

 

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

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Skip La Cour's Mass Machine Nutrition

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23rd June, 2012

 

What was great about my day?

 

Two Cardio sessions and I feel amazing for doing it.

I felt so light Skipping this morning.

My fitness level has improved so much since I last attempted to skip.

 

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

 

Wake up in the morning and get going with my day like today.

Listen to a motivational audio speech every morning.

Think Strong, Thing Big, Think Confident.

I Think Therefore I Am!

 

What can I do to make things more enjoyable?

 

Smile at everyone I see.

Share my happiness.

Show my happiness.

Be happy.

 

Intensity Level

8 /10

 

Why?

I could have given more whilst skipping, I need to keep practicing so I can run on the spot whilst skipping because that really gets the heart rate up.

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

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Skip La Cour's Mass Machine Nutrition

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24th June, 2012

Cardio

Running –

I decided to go for a run this morning outside today, just to throw in an extra cardio session.

After work I felt so drained and felt maybe the run had wiped me out as all the cardio I had been doing recently was on a bike. It did make me feel so light when I was running and I felt my fitness level had increased so much.

 

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

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Skip La Cour's Mass Machine Nutrition

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25th June, 2012

 

Chest & Triceps

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 4 x 115lbs, 5 x 115lbs

This weight felt so heavy today. Keep with it and get the reps you want.

 

Incline Barbell Bench Press - 6 x 85lbs, 6 x 85lbs

Got all 6 reps but need to get the bar down lower to my chest, stay on 85lbs.

 

Incline DB Bench Press – 6 x 65lbs

Got the 6 reps on 65lbs.

 

Cable Pressdown - 5 x 75lbs, 5 x 75lbs

Got 5 reps on 75lbs, really good.

 

Lying Tricep Extension - 5 x 50lbs, 5 x 50lbs

Get that extra rep, stay on 55lbs.

 

20 Min cardio on bike

Distance – 6.59 Miles

Level – 3

 

Notes:

 

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

Click here to order

Skip La Cour's Mass Machine Nutrition

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25th June, 2012

 

What was great about my day?

 

My day off work and I can reflect on all the hard work I have put into the challenge over the last 6 months.

Appointment at the Chiropractor which always leaves me feeling more relaxed and so much better.

Going for my hair cut at 1pm, makes everyone feel better having a trim.

Had a great workout this morning and did even better than I initially thought I had.

Skip liked my assignment video.

 

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

 

Stay positive and keep on going and pushing to a higher level.

Listen to motivational audio to keep me on track and moving forward.

 

What can I do to make things more enjoyable?

 

Think about what I have achieved and be proud of myself and how far I have come.

Look at myself in the mirror, something the old mattpb could not do.

Enjoy the sunshine whilst off work.

 

Intensity Level

8 /10

 

Why?

I was disappointed by some of my lifts in the gym, only when I got home I realized I had increased some of the weights as planned but maybe due to being tired I thought I was on the same weight and could not lift as much as the week before.

Silly really, it got me wound up at the time and I had actually been successful.

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

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Is it starting to warm up with you? When I spoke to my parents last (they're in the Midlands) they were saying how Summer was really slow to get going and how wet it had been for the time of year. I'm right in thinking you are from the UK Matt?

 

Thanks for your comments in my journal btw, always appreciate you dropping in. Cheers MF.

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26th June, 2012

 

Legs

 

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

Got really low on these squats and I felt it in my quads which is awesome, I need to keep the balance between working the muscle and pushing myself to be able to increase the weight yet not to produce poor form.

 

Leg Press - 6 x 410lbs, 6 x 410lbs

The same as squats this felt great, definitely worth remembering for next leg workout.

 

Leg Curls - 4 x 230lbs, 5 x 230lbs

Felt tough, could use the reduction in calories for not getting the desired reps, but that would be a pussy talking. I need to push them out.

 

Stiff Leg Deadlift - 6 x 105lbs, 6 x 105lbs

Awesome job on deadlift!!!!!!!!!!!

 

20 Min cardio on bike

Distance – 6.49 Miles

Level – 3

 

Notes:

Made some great notes today which will help my progression in the future, need to focus on the cardio I know I can do better.

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

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Skip La Cour's Mass Machine Nutrition

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Is it starting to warm up with you? When I spoke to my parents last (they're in the Midlands) they were saying how Summer was really slow to get going and how wet it had been for the time of year. I'm right in thinking you are from the UK Matt?

 

Thanks for your comments in my journal btw, always appreciate you dropping in. Cheers MF.

 

Hey MF,

I am originally from Manchester England but myself and pphelps left there two and a half years ago to travel. We spent a month in New Zealand then two years in Australia.

We now live in Vancouver canada and are applying for permanet residency as we love it here.

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26th June, 2012

 

What was great about my day?

 

Day off work and got chance to relax and rest my body to be ready for pushing it to the limit during this last week.

I feel full of energy and pumped today.

Wrote up my online journal.

Met my daily goals, 10 for 10.

 

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

 

Concentrate on resting my body like I concentrate on going to the gym, as rest is so important.

Get myself pumped everyday to perform at my best.

Help other people because its making me feel so much better.

Get 10 for 10 everyday, then add more disciplines.

 

What can I do to make things more enjoyable?

 

Help other people in anyway I can, some always needs a hand.

Have fun.

Don’t worry about little things that don’t matter, the Masterplan is coming together so enjoy the journey!

 

Intensity Level

9 /10

 

Why?

I gave a lot today during this final leg workout of the challenge and it felt awesome, I could have given more on the cardio. What I gave was good because my legs were so heavy but that’s just an excuse, Mass Machines don’t have feelings they just get the job done!!

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

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Skip La Cour's Mass Machine Nutrition

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Hey MF,

I am originally from Manchester England but myself and pphelps left there two and a half years ago to travel. We spent a month in New Zealand then two years in Australia.

We now live in Vancouver canada and are applying for permanet residency as we love it here.

Wow, that's cool !! Canada is a beautiful country, can't blame you for wanting to stay there.

 

Where in NZ did you stay? I am originally from Stratford Upon Avon but have been in Christchurch for about 10 years, have full residency now as well as a job, house and a couple of kids haha. I couldn't see myself going back to the UK now.

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We spent a month travelling in a car and visited both islands, here are some of the places that i can remember.

Christchurch, Wellington, Auckland, Hamilton, Napier, Dunedin, Rotorua (bit smelly but great mud baths), Paihia, Franz Josef Glacier, Fox Glacier,

 

That could be everywhere, it was a busy trip. We were staying in some places only a day and moving on, we loved the scenery and the country as a whole but we only planned to stay for a month but could have quite easily have spent longer there.

 

Matt

 

Hey MF,

I am originally from Manchester England but myself and pphelps left there two and a half years ago to travel. We spent a month in New Zealand then two years in Australia.

We now live in Vancouver canada and are applying for permanet residency as we love it here.

Wow, that's cool !! Canada is a beautiful country, can't blame you for wanting to stay there.

 

Where in NZ did you stay? I am originally from Stratford Upon Avon but have been in Christchurch for about 10 years, have full residency now as well as a job, house and a couple of kids haha. I couldn't see myself going back to the UK now.

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27th June, 2012

 

Back & Biceps

 

Bent Over Barbell Row – 10 x 0lbs, 8 x 50lbs, 4 x 100lbs, 4 x 100lbs

Great execution tonight on a heavier weight.

 

Lat Pulldown - 6 x 160lbs

Go up to 162.5lbs

 

V - Cable Row – 6 x 135lbs

Go up to 137.5lbs

 

Deadlifts - 6 x 70lbs, 6 x 70lbs

Go up to 80lbs

 

Alt DB Curls - 6 x 40lbs, 4 x 40lbs

Go up to 42lbs

 

BB Curls – 6 x 60lbs

Stay on 65lbs

 

20 Min cardio on bike

Distance – 7.18 Miles

Level – 3

 

Notes:

Awesome workout, went after work today because my hours at work have changed and I start work at the same time as the gym opens. So as of today I will go in the afternoon when its peak time, but you know what I showed Alpha Male qualities in a busy gym and I got the machine I wanted for every exercise.

 

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

Click here to order

Skip La Cour's Mass Machine Nutrition

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