Portia's training diary 2012

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pphelps
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Re: Portia's training diary 2012

#226 Postby pphelps » Mon Jul 09, 2012 11:21 am

First day back in a week- Mass Machine Training Routine #3
Shoulder & Abs

Weighted Cable Crunches 42.5/10 42.5/10
Weighted leg raises 15/12/15/12

Db Shoulder press 27.5/8 27.5/8
Military Press 10/6 10/6
Side Laterals 15/8 15/8
Rear Laterals 15/8 15/8

Mass machine Cardio 20 minutes Spin bike Gear 5 distance 13.2 ( not sure in KM or Miles)

It was a 7/10 today lifted well but intensity was lacking felt lathergic.

To make things easier i checked through my meals and i had miscalculated some totals and i think i was really under eating which would explain why i wanted to eat eat eat all week.

So

Meal 1&2 1/3 cup oats, nitrofusion protein & 1/2 Banana
Meals 3&4&6 (3&4 have 50g sweet potato) 100g Spinach, 85g Tofu, 75g Tomatoes, 75g Cucumbers 1tablespoon of Balsamic Vinegar
Meal 5 Nitrofusion Protein, 200ml almond Milk and 1/4 Avo mixed into a pudding!!

Goals To be acheived By September 29, 2012

To be able to do pull ups unassisted, I remember I could’nt do dips on Mass machine training #1 but by the end of it I could

To be able to squat my bodyweight in Lbs , I can do 100lbs on the bar

Maintain my weight 140lbs

Pass My ACSM personal trainer exam

Be on Bodybuilding.com as transformation of the week

Take weekly photos every sunday again

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mattpb
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Re: Portia's training diary 2012

#227 Postby mattpb » Mon Jul 09, 2012 11:34 am

Pphelps,
Awesome, great idea to set some new goals. Really got me thinking about what i want to achieve now and i will set myself some goals.

Matt
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

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pphelps
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Re: Portia's training diary 2012

#228 Postby pphelps » Tue Jul 10, 2012 11:18 am

Today was Legs

Squats 75/8 75/8 75/8 75/8
Db Lunges 20/8 20/8
Stiff legged Deadlifts 70/8 70/8

Mass Machine Cardio Level 5 spin bike distance 13.1 missed out by 0.01 from yesterday gutted!!

I have added another goal to post pics on my journal every 3 weeks first ones July 30, 2012 just to keep me accountable

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES
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[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
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buffsummers
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Re: Portia's training diary 2012

#229 Postby buffsummers » Tue Jul 10, 2012 5:57 pm

Nice squats!

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pphelps
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Re: Portia's training diary 2012

#230 Postby pphelps » Wed Jul 11, 2012 11:34 am

If you advance confidently in the direction of your own dreams, Endeavour to live the life which you imagined you will meet with a success unexpected in common hours

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pphelps
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Re: Portia's training diary 2012

#231 Postby pphelps » Wed Jul 11, 2012 11:34 am

Today was Chest & Triceps

Barbell bench Press 20/8 20/8 20/6
Incline DB Press 30/7 30/7 30/6
Dips -/6
Incline Triceps Ext 20/8 20/8
Cable Pushdown 40/8

Mass Machine Cardio Spin Bike Level 5 distance 12.9

I seemed to struggle to get the intensity today, yesterday was a long day ended up being 17 hours due to gym 4.30am, work until 4.30pm then first aid until 8.30pm got home just after 9pm, so felt tired and drained today but listened to Anthony Robbins

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pphelps
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Re: Portia's training diary 2012

#232 Postby pphelps » Thu Jul 12, 2012 10:58 am

Today was back, traps & abs

Ball Crunches -/20 -/20 -/20
Leg Raises Swiss ball -/15 -/15 -/15

Pull Ups (Mattpb had to assist) -/6 -/6 -/
Straight Bar cable rows 85/8 85/8
Bent over rows 40/6 40/6
Barbell Shrugs 70/6 70/6

Mass Machine Cardio 20 minutes spin bike level 5 distances 12.9

Intensity still not quite there yet first week back after a week off , it will take a few days I can barely walk from legs on Tuesday they are seriously sore!!

Keep on Keeping on!!

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pphelps
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Re: Portia's training diary 2012

#233 Postby pphelps » Fri Jul 13, 2012 10:09 am

Today was Calves, Biceps & forearms

Leg Press Calf Raises 180/8 180/8
Seated Calf Raises 180/6 180/6
Barbell curls 20/8 20/8
Curl Bar Curls 15/8 15/8
Barbell Wrist Curls 30/8 30/8
DB wrist Curls 30/8 30/8

Mass Machine Cardio distance 13.3 beat Mondays record!!

Intensity was better but got to pick it up and buck up in the gym!!!!

Slept about 4 hours was a bit hungry, but had thoughts racing through my mind all night family stuff listened to Anthony Robbins, watched some you tube vids with Oprah and wayne dyer really interesting stuff.

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pphelps
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Re: Portia's training diary 2012

#234 Postby pphelps » Mon Jul 16, 2012 10:43 am

What was great about my day?

• Great Shoulder & Abs workout
• Great Mass Machine Cardio session
• Practice personal training technique
• Made sure I maintained posture throughout lifting
• Stretched
• Wrote in my success journal
• Listened to motivational audio before and during workout
• I am a mass machine
• Voted again for MM nutrition


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

• Ensure I write up daily disciplines
• Be in a better mood tired from PT class all weekend

What can I do to make things more enjoyable?

• Focus on what I have achieve on will go on to

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES
Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!
Image [url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]

Image
[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]

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pphelps
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Re: Portia's training diary 2012

#235 Postby pphelps » Tue Jul 17, 2012 10:21 am

Squats 50/8 50/8 50/8 50/8
DB Lunges 20/7 20/7
Stiff legged Deadlifts 50/8 50/8 50/8

Mass Machine Cardio level 3 distance 7.58

I smashed my cardio today i was dripping in sweat after, had a great foam roll and stretch. I lowrered some weights so i can concentrate on tightening the core and not tilting my pelvis worked really weel.
Also practiced the chat PT will need like correct form , where and how to stand, giving the client (Mattpb) pointers was good to get some practice .

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

Image
[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]

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pphelps
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Re: Portia's training diary 2012

#236 Postby pphelps » Wed Jul 18, 2012 10:40 am

What was great about my day?

• Great Chest & Triceps workout & great cardio
• Read acsm book and Infofit study guide
• Had more intensity today
• Listened to New Podcast From Skip
• Listened to Mm120 power statements


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

• Book this trip to seattle really need a break!

What can I do to make things more enjoyable?

• Remember how good it feels to be a mass machine it is your identity!!
THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

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pphelps
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Re: Portia's training diary 2012

#237 Postby pphelps » Wed Jul 18, 2012 10:48 am

Today was Chest & triceps

I trained Solo today as Mattpb was at work at 6.30am

Hammer Strength Chest Press 40/6 40/6 40/6
Incline DB Press 30/6 30/6 30/6
Dips -/6
Incline Tricep Extension 25/6 25/6
Cable Pushdown 42.5/6

Mass Machine Cardio distance 7.11 down on past two days, legs struggled to push.

I can increase on some weights this week, my traps are sore today from Shoulders On Monday feels great!!
Mattpb has been making us some awesome post workout smoothies

1 Banana
1 scoop protein ( Arizona Nutrional Science Nitrofusion)
Cinnamon
Water (not too much)
1/3 Cup oats lightly soaked

Blitzed up it is delicious I eat it staright after my workout, tastes like a treat!!

And I have two of these through the day

1 scoop of protein ( Arizona Nutrional Science Nitrofusion)
200mls Almond Milk
1 Table spoon of Natural peanut butter
Cinnamon

Blended up thick and leave in the fridge overnight or for a while tastes like a reeces dessert!!

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pphelps
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Re: Portia's training diary 2012

#238 Postby pphelps » Thu Jul 19, 2012 10:54 am

The discipline of writing something down is the first step toward making it happen.
Daily disciplines for Tuesday

Did I Write in my Success journal before gym and while eating Meal 1? Yes

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.30am, 2.00pm, 5.00pm & 7.30pm? Yes

Did i Drink 4 Liters of Water today? Yes

Did I achieve a High Level of intensity at the Gym? Yes

Did i compliment someone today? Yes Woman at work always smiling told her its wonderful to see that

Did i Listen to Motivational Audio or watch some, for 30 minutes today? Yes and skips podcast

Did i read my Infofit/ACSM book for a minimum of 30 minutes today Yes probably an hours worth

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pphelps
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Re: Portia's training diary 2012

#239 Postby pphelps » Thu Jul 19, 2012 10:58 am

Todays workout was Back & Abs
Trained solo again as Mattpb was in work early
Ball Crunch -/20 -/20 -/20
Leg raises off ball -/15 -/15 -/15

Pull ups -/9 -/9 -/9
With these I used the smith machine and pulled my self up as mattpb usually helps assist me
Cable rows 90/6 90/6 90/6
Bent over rows 30/6 30/6
I seem to struggle with these like my elbows flare and I don’t feel like I;m using my back- note to self post vid for skip
Barbell shrugs 70/6 70/6

Mass machine cardio distance 7.40 load better than yesterday

Vote Mass Machine Nutrition for Bodybuilding.com's
2012 New Brand of the Year"!

Image
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW
to VOTE and get a 10% Discount.[/url]

Image
[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][/QUOTE]

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pphelps
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Re: Portia's training diary 2012

#240 Postby pphelps » Fri Jul 20, 2012 10:29 am

Trained solo again as Mattpb was in work early
Today was Calves, Biceps & Forearms
Leg Press calf press 180/6 180/6
Seated Calf raises 180/6 180/6
First time I have noticed definition on my calves LOVE IT!
Barbell Curls 25/6 25/6
Curl Bar Curls 20/6 20/6
For some reason these felt light today will be going up next week
Barbell Wrist curls 30/8 30/8
DB Wrist Curls 30/6

Mass machine cardio distance 7.33
I struggled to get the intensity today, I feel exhausted from work, gym and this course at weekends plus all the extra study time at night. KEEP ON KEEPING ON

Vote Mass Machine Nutrition for Bodybuilding.com's
2012 New Brand of the Year"!

Image
[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW
to VOTE and get a 10% Discount.[/url]


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