Matts Workout Journal

[mattpb]

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.

[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].

[Mini Forklift Ⓥ]

Positive as ever Matt, love it mate!

[mattpb]

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


[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].

[mattpb]

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.

[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].

[mattpb]

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


[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].

[mattpb]

Journal Update & Daily Disciplines

13th July, 2012

What was great about my day?

I was asked at work how I felt about being a Coach!!!!!!!!!!!!!! This was one of my goals to achieve before September 2012 (the kitchen I work in there are quite a few levels, the top 3 being Executive/Head Chef, Sous Chef, Coach) YEAH BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Beat my cardio distance record by quite a bit which is awesome.
Awesome weights session, getting into the groove of it once again.
Bumped into a friend on way home from work, always good to see someone you have not seen in a while.
Walked home from the gym after work as it was so nice, took about an hour but I loved every minute of it.

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

Mentally prepare myself for the role of a coach, how will I act, speak, walk now I am considered part of the management team.
Keep my fluids up now the weather is heating up I will need to increase the amount of water I consume.
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. – Slightly out as I had made my evening meal and when I opened the fridge it fell on the floor, lol, had to make it again.

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 & Zig Ziglar.

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.

[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].

[mattpb]

16th July, 2012

Abs & Shoulders

Cable Crunches – 12 x 30lbs, 12 x 50lbs, 12 x 65lbs, 12 x 65lbs
Go up to 67lbs

Weighted Leg Raises – 12 x 15lbs, 12 x 15lbs
Go up to 17lbs

DB Press - 10 x 25lbs, 8 x 35lbs, 4 x 47lbs, 4 x 47lbs
Stay on 47lbs and get those reps, form was great really connected with muscle!!!!!!!!

Military Press – 5 x 50lbs, 5 x 50lbs
Stay on 50lbs, again awesome form really doing great.

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

DB Rear Lats Machine - 6 x 55lbs, 6 x 55lbs
Go up to 60lbs

20 Min cardio on Spin bike
Distance – 13.4
Level – 5

Notes:
Awesome workout, adjusted some weights as my form was poor. I let myself slip in order to lift more weight but whats happening is I am using other muscles to lift the weight – glad I noticed this and sorted it.
Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
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[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]

[mattpb]

Journal Update & Daily Disciplines

16th July, 2012

What was great about my day?

Finished work early and went back to the gym and smashed out a new record on spin bike!!
Awesome weights session.
Worked Call at work in the kitchen which is another learning curve to becoming Coach/Sous Chef.
Increased calories and my weight is staying exactly the same 164lbs – I think my metabolism is on fire!!

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

Spend more time around people who have similar goals to me.
Mentally prepare myself for the role of a coach, how will I act, speak, walk now I am considered
part of the management team.
Study work specs.
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!

Intensity Level
8/10

Why?


Daily Disciplines

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

2. Eat every meal at scheduled time. –Yes.

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 & Zig Ziglar.

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 on Thursday, 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.
Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]


[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]

[Mini Forklift Ⓥ]

Nearly at the 50's for shoulder press? Good work, that weight is getting up there!

[mattpb]

17th July, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 5 x 90lbs, 5 x 90lbs, 5 x 90lbs, 5 x 90lbs
Trying to keep my core strong and a good posture made this exercise so much harder but feels so much better.

Lunges - 8 x 25lbs, 6 x 25lbs
Go up to 27.5lbs.

Stiff Leg Deadlift - 6 x 95lbs, 6 x 95lbs, 6 x 95lbs
Go up to 100lbs.

20 Min cardio on Spin bike
Distance – 13.8
Level – 5

Notes:
Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]


[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]

[mattpb]

Journal Update & Daily Disciplines

17th July, 2012

What was great about my day?

Smashed my Cardio session completely, so happy. Left the gym feeling a MILLION DOLLARS!!!
Was asked for advice about going to the gym today, obviously people can see the results.
Feeling great.

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

Spend more time around people who have similar goals to me.
Mentally prepare myself for the role of a coach, how will I act, speak, walk now I am considered
part of the management team.
Study work specs.
Study more towards starting my own business empire.

What can I do to make things more enjoyable?

Laugh, because I am doing great, I am doing what others cannot do!!
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
8 ½ /10

Why?


Daily Disciplines

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

2. Eat every meal at scheduled time. –Yes.

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 – Zig Ziglar.

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 on Thursday, 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. No

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

15. Research and plan my Restaurant. No

16. Review my goals and remind myself what I am doing this for and what I am achieving.
Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]


[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]

[mattpb]

18th July, 2012

Chest & Triceps

Hammer Strength Chest Press - 10 x 50lbs, 8 x 70lbs, 7 x 100lbs, 7 x 100lbs, 5 x 100lbs
Go up to 105lbs and keep a good posture whilst doing this or any other exercise.

Incline DB Bench Press – 5 x 60lbs, 3 1/2 x 60lbs, 6 x 55lbs
Use 55lbs, struggled to lift the weights to the starting position, so used to having a spotter to assist with the initial lift. Maybe they were helping too much, start on 55lbs and push from there.

Weighted Dips – 6 x 5lbs
Add 7.5lbs.

Inc Tricep Extension - 7 x 40lbs, 7 x 40lbs
Go up to 50lbs.

Cable Pressdown - 5 x 67.5lbs
Go up to 67.5lbs

20 Min cardio on bike
Distance – 13.8
Level – 5

Notes:
Was convinced in my mind I would get 14 as my distance today, I really went for it and was grinning from ear to ear as I knew I would do it. I matched yesterdays and I was still really happy as I gave my everything and it felt AWESOME!

Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]


[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]

[mattpb]

Journal Update & Daily Disciplines

18th July, 2012

What was great about my day?

Friends at work coming to me telling me how they have joined a gym, someone else was showing me a smoothie they make as a snack which was healthy, my good influence is rubbing off on others – I just encourage them to keep on keeping on.
MASSIVE work day today, but I was focused and confident and I finished before lunch, felt such a great sense of satisfaction of completing such a task – I made sure I made my Chef aware of what I had done and how I felt – SELL YOURSELF!!
Awesome weights workout.
Portia got a shout out on Skips Podcast!!!!

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

Spend more time around people who have similar goals to me.
Mentally prepare myself for the role of a coach, how will I act, speak, walk now I am considered
part of the management team.
Continue to study work specs as its improving my confidence in work.
Study more towards starting my own business empire, its only a matter of time before MATTPB & PPHELPS take over the health industry!
Im going to Acapulco in the morning, will you be ready???

What can I do to make things more enjoyable?

Laugh, because I am doing great, I am doing what others cannot do!!
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
9 /10

Why?
Because I am AWESOME and I believed it today!!!!!!!

Daily Disciplines

1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – Yes, without a doubt this was a TOP TOP DAY OF PERFORMANCE.

2. Eat every meal at scheduled time. –Yes.

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 – 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 on Thursday, 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. No

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. Yes
Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]


[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]

[Mini Forklift Ⓥ]

Love it mate.

Can you spill any beans on your restaurant plans? Sounds like you have had a great week, do you have any plans for the weekend? I heard there's been a crazy amount of rain in the UK lately... so much for Summer aye ?!

[mattpb]

Love it mate.

Can you spill any beans on your restaurant plans? Sounds like you have had a great week, do you have any plans for the weekend? I heard there's been a crazy amount of rain in the UK lately... so much for Summer aye ?!

I am in Vancouver where the weather is perfect at the moment, so if it rains in Manchester who cares,lol. The day i left Manchester i forgot all about it, i class myself as Canadian now, its a shame Immigration dont yet,lol, but they soon will.
As for the restaurant, i had always wanted a Pizza Restaurant, that is my dream. Since being a Vegan and healthier my ideas have changed slightly.
I want a "healthy" old skool sort of Diner that is Vegan, i think about selling meat aswell to appeal to more people but then it goes against what i am doing. I will never judge others for eating meat or any animal products but i have decided i would like to be surrounded by similar people.
My theory is if you open a greasy pizza parlour, you will get unhealthy greasy customers and being surrounded by people like that will rub off on you so i want to be surrounded by healthy Vegans and healthy people who arent Vegans but enjoy a meal that has no animal products.

I could go on but that is the main idea, of course there will be a few meals considered treats but everyone needs a treat day even healthy people.