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28th June, 2012

 

Shoulders & Traps

 

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

Smashed 8 reps out, awesome!!!

 

DB Side Lats - 6 x 27.5lbs, 5 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 120lbs, 6 x 120lbs

Go up to 130lbs

 

Upright Row - 5 x 40lbs,

Get 6 reps on 40lbs

 

20 Min cardio on bike

Distance – 6.9miles

Level – 3

 

Notes:

Shocked myself today I was so aggressive in the gym I was achieving awesome lifts, way above what I had set as a goal, I need to set my goals higher

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My before and after photos after finishing the Challenge, feeling awesome and just got to keep on keeping on.

Thank you to everyone on here for all your support along my journey.

 

Mattpb

 

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29th June, 2012

 

Calves, Abs & Forearms

 

Seated Calf Raises – 10 x 90lbs, 8 x 170lbs, 5 x 245lbs, 5 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 – 9 x 17.5lbs, 10 x 17.5lbs

 

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

 

Wrist Curls – 8 x 70lbs, 8 x 70lbs

Go up to 75lbs

 

Reverse Cable Curls – 8 x 35lbs, 8 x 35lbs

Go up to 37lbs

 

20 Min cardio on bike - AM

Distance – 7.66 Miles

Level – 3

 

Weight: 164.5lbs

 

 

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3rd July, 2012

 

What was great about my day?

 

Today is a day off work which is great for catching up with my online journal and chores around the house.

Day off from the gym, well it’s a whole week off and gives my body the time it needs to rest and recover.

I feel awesome when I walk down the street, I feel indestructible, I feel like I have had a breakthrough and I have the belief I can achieve anything I want and that is what I am going to do.

 

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

 

I need to stay focused, at the moment I am on a high because I feel so great so I need to keep on keeping on and regain focus of my long term goals and keep the ball rolling.

Appreciate how far I have come and everything I have achieved.

Look at what I have done and realise it wasn’t that hard and I could have done slightly better, so knuckle down and work harder, get those ten for tens and the results will be even greater!

 

What can I do to make things more enjoyable?

 

Keep on helping others by supporting them achieve their goals.

Have fun because the journey is just as important as the destination.

Believe I am the BEST because I am!

 

Intensity Level

N / A

 

Why?

No gym today because this is a scheduled week off.

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Thanks MF,

Unfortunately i dont have the week off work, but the week off the gym feels great. I have had time to relax and get other things done that i sometimes put off.

I was a bit more relaxed with my food for the first few days, i had planned just to have a meal out after the 6 month challenge but it ended up being a meal out every evening,lol.

It wont have done me any harm plus it was a great social release, it made me feel great and i had a good time with my girlfriend pphelps.

The truth is that now i actually miss the regime i had going on, i like the way my meals were and what i was doing so i am back on track. I find it easy and enjoyable to have my set meals everyday rather than worry about what i will eat for my next meal.

 

Hungry to get back into the gym now too, so will hit it hard on Monday.

 

Matt

 

Matt, I sincerely hope you enjoy your week off. You have put the work and you deserve to rest up, recover and enjoy things without worrying about making it to pump some iron.

 

Any plans for the week? Do you have the week away from work as well? Take care MF.

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Yeah, i'm sure i have mentioned it before in one of my posts, Portia is my girlfriend and workout partner. Up until this week anyway as my shifts have changed at work so i have to train after work at prime time when its really busy, but i kind of enjoy it when its busy because it feels full of energy.

 

Aha, didn't realise she was your girlfriend!

 

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Sounds like you had a top week, eating out every night as well. Very nice!

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9th July, 2012

 

Abs & Shoulders

 

Cable Crunches – 10 x 30lbs, 10, x 50lbs, 10 x 65lbs, 10 x 65lbs

Get 12 reps before increasing.

 

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

Get 12 reps before moving up

 

DB Press - 10 x 25lbs, 8 x 35lbs, 7 x 45lbs, 6 x 45lbs

Go up to 47.5lbs

 

Military Press – 5 x 50lbs, 6 x 50lbs

Need 6 reps on both sets before increasing.

 

DB Side Lats - 8 x 20lbs, 8 x 20lbs

Go up to 22.5lbs

 

DB Rear Lats - 8 x 20lbs, 8 x 20lbs

Go up to 22.5lbs

 

20 Min cardio on Spin bike

Distance – 9.1

Level – 5

 

Notes:

First day back at the gym after a week off and was a bit of a shock, felt like I had more than a week off but loving being back in the swing of things. Made a few changes to what I am eating to support my gym routine.

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Journal Update & Daily Disciplines

 

9th July, 2012

 

What was great about my day?

 

Lovely sunny day for me to enjoy my day off work.

Back at the gym after a week off working out.

Made new goals for my gym future.

Brain stormed with Pphelps to think of ideas on how to make more money or save money to put towards our own home in the near future.

Awesome Mind to Body connection when lifting in the gym.

 

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

 

Be more enthusiastic about the jobs I don’t particularly enjoy doing, buck up and get them done.

More ideas for making money.

 

What can I do to make things more enjoyable?

 

Keep on helping others by supporting them achieve their goals.

Have fun because the journey is just as important as the destination.

Believe I am the BEST because I am!

 

Intensity Level

6 ½ /10

 

Why?

Felt a bit lethargic and that I had lost some of my strength but in reality I think its because I have not slept well the last few nights because of extra hours at work and the heat.

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Will do next workout and every other workout.

 

2. Eat every meal at scheduled time. – Spot on today.

 

4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture – YES and it makes me feel so much better, plus used foam roller to ease tight muscles.

 

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! – YES, HELL YEAH! I AM A MASS MACHINE!!!!!!!!

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Manformation & Tony robbins.

 

7. Drink at least 4 litres of water each day. YES maybe more now because its so hot.

 

8. Study Recipes for work for 30 minutes. My next job today.

 

9. Wash and iron work clothes. Yes

 

10. Write up my workout on my online journal and comment on forum. - Yes

 

11. Give 100% whilst in work – (every minute is getting me one step closer to permanent residency). – Forms are being signed this week then I can apply.

 

12. Tell Portia how much I love her and what she means to me.

 

13. Read my personal Commercial out loud each morning.

 

14. Write out my goals 5 times each, everyday. - Yes

 

15. Research and plan my Restaurant. Yes

 

16. Review my goals and remind myself what I am doing this for and what I am achieving.

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MEAL 1 CALORIES PROTEIN CARBS FATS

1/2 cup oats 73 3 12.6 1.2

Nitrofusion 1 scoop 120 21 4 2

banana 1 105 1.3 27 0.4

Meal Total

 

MEAL 2

1/2 cup oats 73 3 12.6 1.2

Nitrofusion 1 scoop 120 21 4 2

banana 1 105 1.3 27 0.4

Meal Total

 

MEAL 3

Spinach 100g 23 2.9 3.6 0.4

Tomatoes 50g 9 0.4 2 0.1

Cucumbers 75g 11 0.5 2.7 0.1

100g Sweet Potato90 2 13.8 0.2

Tofu 85g 120 17 0 8

1 Tablespoon Balsamic10 0 2 0

Meal Total

 

MEAL 4

Spinach 100g 23 2.9 3.6 0.4

Tomatoes 50g 9 0.4 2 0.1

Cucumbers 75g 11 0.5 2.7 0.1

100g Sweet Potato90 2 13.8 0.2

Tofu 85g 120 17 0 8

1 Tablespoon Balsamic10 0 2 0

Meal Total

 

MEAL 5

Nitrofusion 1 scoop 120 21 4 2

Peanut Butter 1 Tbsp 100 3 3 8

Almond Milk 200ml 56 0.8 6.4 2.4

Meal Total

 

MEAL 6

Spinach 100g 23 2.9 3.6 0.4

Tomatoes 50g 9 0.4 2 0.1

Cucumbers 75g 11 0.5 2.7 0.1

Tofu 85g 120 17 0 8

banana 1 105 1.3 27 0.4

1 Tablespoon Balsamic10 0 2 0

Meal Total

 

MEAL 7

Nitrofusion 1 scoop 120 21 4 2

Peanut Butter 1 Tbsp100 3 3 8

Almond Milk 200ml 56 0.8 6.4 2.4

Meal Total

 

MEAL 8

Nitrofusion 1 scoop 120 21 4 2

Peanut Butter 1 Tbsp100 3 3 8

banana 1 105 1.3 27 0.4

Almond Milk 200ml 56 0.8 6.4 2.4

Meal Total

 

Calories Protein Carbohydrates Fats

Total 2333 194 239.9 71.4

 

2378.2 776 Calories 959.6 Calories 642.6 Calories

 

Percentages 33% 40% 27%

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10th July, 2012

 

Legs

 

Squats - 10 x 0lbs, 8 x 50lbs, 8 x 90lbs, 8 x 90lbs, 8 x 90lbs, 6 x 90lbs

Awesome squats, go up to 95lbs and try get low.

 

Lunges - 8 x 25lbs, 8 x 25lbs

Try and get stable on my left leg as I seem a bit wobbly, go up to 27.5lbs.

 

Stiff Leg Deadlift - 8 x 90lbs, 8 x 90lbs, 8 x 90lbs

Awesome job on deadlift, went really low and got a great stretch. Go up to 95lbs.

 

20 Min cardio on Spin bike

Distance – 12.2

Level – 5

 

Notes:

Great job today, changed a few weights to make sure I was performing with good enough form. Awesome bike ride, smashed yesterdays distance.

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Journal Update & Daily Disciplines

 

10th July, 2012

 

What was great about my day?

 

Lovely sunny day.

Smashed my distance on the bike.

Achieved a lot at work and learnt more as the Kitchen Saucier.

 

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

 

Start making progress on some of my money making ideas.

Be more enthusiastic about the jobs I don’t particularly enjoy doing, buck up and get them done.

 

What can I do to make things more enjoyable?

 

Keep on helping others by supporting them achieve their goals.

Have fun because the journey is just as important as the destination.

Believe I am the BEST because I am!

 

Intensity Level

7 /10

 

Why?

Felt great today at the gym, did well on the bike and my Legs workout was amazing as I really got a connection with the muscle.

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Still need to push for this but its week one and some exercises are new.

 

2. Eat every meal at scheduled time. – Spot on today.

 

4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture – YES and it makes me feel so much better, plus used foam roller to ease tight muscles.

 

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE!

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Manformation & Tony robbins.

 

7. Drink at least 4 litres of water each day. YES

 

8. Study Recipes for work for 30 minutes. Yes

 

9. Wash and iron work clothes. Yes

 

10. Write up my workout on my online journal and comment on forum. - Yes

 

11. Give 100% whilst in work – (every minute is getting me one step closer to permanent residency). – Forms are being signed this week then I can apply.

 

12. Tell Portia how much I love her and what she means to me. Yes

 

13. Read my personal Commercial out loud each morning. DO IT NOW

 

14. Write out my goals 5 times each, everyday. - Yes

 

15. Research and plan my Restaurant. Yes

 

16. Review my goals and remind myself what I am doing this for and what I am achieving.

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Nitrofusion is a Protein Powder, which i think is great value compared to others and tastes the best.

I buy it from Bodybuilding.com which has the best price its just the shipping that bumps it up, but overall i think its great.

 

http://www.bodybuilding.com/store/ans/nitrofusion.html

Thanks Matt, just had a look at it on the link you posted. Looks great

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11th July, 2012

 

Chest & Triceps

 

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 8 x 90lbs, 8 x 90lbs, 6 x 90lbs

Kept great form and found it challenging having to do an extra set compared to the last routine, go up to 95lbs.

 

Incline DB Bench Press – 7 x 55lbs, 7 x 55lbs, 5 x 55lbs

Stay on 55lbs, did awesome on first two sets then it hit me on the third. Mentally prepare better. Go up to 60lbs.

 

Weighted Dips - 8 x 0lbs

Add 5lbs.

 

Inc Tricep Extension - 8 x 20lbs, 8 x 25lbs

Go up to 30lbs.

 

Cable Pressdown - 8 x 65lbs

Go up to 67.5lbs

 

20 Min cardio on bike

Distance – 12.5

Level – 5

 

Notes:

Smashed yesterdays cardio, cardio was in the pm after work and weights were in the morning before work. Not the best day at work so really didn’t want to go back to the gym but felt so much better for doing so.

 

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Journal Update & Daily Disciplines

 

11th July, 2012

 

What was great about my day?

 

Stressfull ending to my work day and just wanted to go home after, but I bucked up and went back to the gym to do my cardio and it made me feel alive and great.

AWESOME Chest & Triceps workout.

Helped other people achieve their goals in work today.

I keep referring to myself as Coach Blandy at work which is a few promotions away from where I am now, other people are picking up on it and saying it to. Kind of made me laugh but wanted to get it in the Chefs mind so when they need a new coach they know where to come!!!

 

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

 

Take bad days, experiences in my stride and know that I can change my emotions in an instant.

Push harder in my weights workout and keep that mental focus.

 

What can I do to make things more enjoyable?

 

Keep on helping others by supporting them achieve their goals.

Have fun because the journey is just as important as the destination.

Believe I am the BEST because I am!

Dream Dream Dream about this Million Dollar home, because when I get it I need to know style it out and where the BIG TV will be going.

 

Intensity Level

8 /10

 

Why?

 

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Smashed it today.

 

2. Eat every meal at scheduled time. – One meal was slightly late due to work.

 

4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture – YES and it makes me feel so much better, plus used foam roller to ease tight muscles.

 

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE!

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Skip La Cour Affirmations.

 

7. Drink at least 4 litres of water each day. YES

 

8. Study Recipes for work for 30 minutes. No

 

9. Wash and iron work clothes. Yes

 

10. Write up my workout on my online journal and comment on forum. - Yes

 

11. Give 100% whilst in work – (every minute is getting me one step closer to permanent residency). – Forms are being signed this week then I can apply.

 

12. Tell Portia how much I love her and what she means to me. Yes, too many times she will get a big head,lol

 

13. Read my personal Commercial out loud each morning.

 

14. Write out my goals 5 times each, everyday. - Yes

 

15. Research and plan my Restaurant. Yes

 

16. Review my goals and remind myself what I am doing this for and what I am achieving.

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12th July, 2012

 

Abs, Back & Traps

 

Swiss Ball Crunches – 20 x 0lbs, 20 x 0lbs, 20 x 0lbs

Felt a slight pain on my right side during this exercise, but my core was shaking because I connected with my abs well.

 

Swiss Ball Leg Raises – 5 x 0lbs, 15 x 0lbs, 15 x 0lbs

Felt awkward at first, my balance was off which Is why I got 5 reps on first set. Other two sets I got my game on and got 15 reps.

 

Pull Ups (Bodyweight + plates) – 6 x 0lbs, 5 x 0lbs, 5 x 0lbs

Felt tougher than I thought they would be, I am strong enough to do better. Add 5lbs plate.

 

Cable Row (straight bar) – 6 x 120lbs, 6 x 120lbs

Go up to 122lbs, excellent form. Can definitely show more aggression and lift heavier.

 

Bent Over Barbell Row – 8 x 70lbs, 6 x 70lbs

Go up to 75lbs.

 

Shrugs - 8 x 100lbs, 8 x 100lbs

Go up to 110lbs

 

20 Min cardio on Spin bike

Distance – 13.2

Level – 5

 

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Journal Update & Daily Disciplines

 

12th July, 2012

 

What was great about my day?

 

Beat my cardio distance record by quite a bit which is awesome.

Having a relaxing day off from work.

Getting back into the swing of the gym after taking a week off.

 

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

 

Listen to more motivational material.

Study more towards starting my own business empire.

 

What can I do to make things more enjoyable?

 

Keep on helping others by supporting them achieve their goals.

Have fun because the journey is just as important as the destination.

Believe I am the BEST because I am!

Dream Dream Dream about this Million Dollar home, because when I get it I need to know style it out and where the BIG TV will be going.

 

Intensity Level

8 /10

 

Why?

 

 

Daily Disciplines

 

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Smashed it today again!!

 

2. Eat every meal at scheduled time. – Perfect, easy when I am off work.

 

4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture – YES.

 

5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE!

 

6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Skip La Cour Affirmations.

 

7. Drink at least 4 litres of water each day. YES

 

8. Study Recipes for work for 30 minutes. No

 

9. Wash and iron work clothes. Yes

 

10. Write up my workout on my online journal and comment on forum. - Yes

 

11. Give 100% whilst in work – (every minute is getting me one step closer to permanent residency). – Forms are being signed this week then I can apply.

 

12. Tell Portia how much I love her and what she means to me. Yes

 

13. Read my personal Commercial out loud each morning. Yes

 

14. Write out my goals 5 times each, everyday. - Yes

 

15. Research and plan my Restaurant. Yes

 

16. Review my goals and remind myself what I am doing this for and what I am achieving.

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

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13th July, 2012

 

Calves, Biceps & Forearms

 

Calf Press – 10 x 90lbs, 8 x 180lbs, 7 x 270lbs, 7 x 270lbs

Go up to 275lbs.

 

Seated Calf Raises – 5 x 200lbs, 5 x 200lbs

Knee pads were really causing discomfort as my quads were still really sore from Leg Workout this week. Stay at 200lbs for one more workout.

 

Barbell Curls – 10 x 20lbs, 8 x 40lbs, 8 x 40lbs

Go up to 45lbs.

 

Curl Bar Curls – 8 x 20lbs, 8 x 25lbs

Go up to 30lbs.

 

Barbell Wrist Curls – 8 x 50lbs, 8 x 50lbs

Go up to 60lbs.

 

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

Go up to 70lbs

 

20 Min cardio on Spin bike

Distance – 13.3

Level – 5

 

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