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Portia's training diary 2012


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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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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

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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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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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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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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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

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

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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 .

 

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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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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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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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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"!

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

Click here to order Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

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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"!

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Yesterday was Shoulders & Abs

 

Cable Crunches 42.5 /12 42.5/12

Weighted leg raises 15/12/15/12

Seated DB press 27.5/6 27.5/6

Military press 10/6 10/6

Side laterals 17.5/6 17.5/6

Rear Laterals machine 45/6 45/6

 

Mass machine cardio level 3 distance 6.88 back on recumbent bike again

Today was Legs

Squats 55/6 55/6 55/6 55/6

DB Lunges 22.5/6 22.5/6

Stiff legged deadlifts 60/6 60/6 60/6

No mass machine cardio had to conduct sub v02 max test on myself for my Personal Trainer course, had a great stretch afterwards but past two days I have felt so tired but actually getting a good nights sleep !

Vote Mass Machine Nutrition for Bodybuilding.com's

2012 New Brand of the Year"!

http://www.massmachinenutrition.com/newbrand_large.jpg

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Yesterday was Chest & Triceps

Hammer Strength Press 45/6 45/5 45/4

Incline DB Press 30/6 30/6 30/6

Dips -/6

Incline Triceps Extension 25/6 25/6

Cable pushdown 45/6

Mass Machine Cardio distance 6.88 my legs just felt slow yesterday.

 

Today was Abs/back/ Traps

Ball Crunches -/20 -/20 -/20

Leg Raises -/15 -/15 -/15

Pull Ups (Smith Machine) -/11 -/11 -/11

Cable rows 95/6 95/6 95/6

Bent Over rows 30/6 30/6

Barbell Shrugs 70/6 70/6

Had to perform GXt test on treadmill for my course really need to get a HR monitor the handles at the gym are rubbish they never capture your HR!

 

Vote Mass Machine Nutrition for Bodybuilding.com's

2012 New Brand of the Year"!

http://www.massmachinenutrition.com/small_newbrand.jpg

Click Here NOW to VOTE and get a 10% Discount.

 

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

Click here to order Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

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Today calves, biceps & forearms

 

Leg Press Calf Raises 190/6 190/6 190/6

Seated Calf Raises 180/6 180/6

Barbell Curls 30/6 30/6

Curl Bar Curls 25/6 25/6

Barbell wrist curls 40/8 40/8

DB wrist Curls 30/8

Mass Machine Cardio distance 7.05 smashed 6.88 my record from this week, i felt so pumped lifting today, My Biceps looked huge and i has insane Veins running down my arms!! Best workout of the week and the cardio was great!!

Last weekend at my personal training course , girl from my old work asked for a few tips on lifting was great to act like a personal trainer!! Think that spurred me on to lift like a mass machine!!

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Yesterday was Abs & Shoulders

 

Cable crunches 47.5/12 47.5/12

 

Weighted Leg raises 15/15/ 15/15

 

Seated DB press 27.5/6 27.5/6

 

Hammer strength Shoulder press * 50/6 50/6

 

Side laterals 17.5/6 17.5/6

 

Rear Laterals 50/8 50/8

 

Mass Machine Cardio Distance 6.98

 

 

 

Weights went really well today cardio seemed hard I just seem to be really tired at the minute for the past 6-8 weeks I have been attending a personal training course on the weekends 9-5 Saturday and Sunday and trying to study through the week, It’s been hard and tiring my food seems not enough i feel like I’m still cutting have not found the right balance yet with my food had a look at it today and increased 2 of my meals so there more inline macro wise with the rest, also added olive oil for healthy fats as i am giving up peanut butter as it’s just too tempting!!

 

 

 

So it’s looking like this

 

Meals 1 &2 1/3 cup oats, protein shake and banana (pre & Post workout)

 

Meals 3 &6 Protein shake, almond milk and 50g sweet potato i blend it into a dessert

 

Meals 4 & 5 Spinach 100g, broccoli 75g, tomatoes 50g, cucumber 75g, Sweet potato 50g, tofu 85g

 

Meal 7 Spinach 100g, broccoli 75g, tomatoes 50g, cucumber 75g, tofu 85g & 1 tablespoon of olive oil

 

Calories 1907 Protein 168 (34%) Carbs 194 (40%) Fats 59 (27%)

 

Vote Mass Machine Nutrition for Bodybuilding.com's

 

2012 New Brand of the Year"!

 

http://www.massmachinenutrition.com/small_newbrand.jpg

 

Click Here NOW to VOTE and get a 10% Discount.

 

 

 

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

 

Click here to order Skip La Cour's Mass Machine Nutrition

 

right here on Bodybuilding.com today.

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Squats 60/6 60/6 60/6 60/6

DB Lunges 25/6 25/6

Stiff leg deadlifts 65/6 65/6 65/6

 

Mass mAchine cardio 7.01 really Pushed today!!

 

Feel a lot better today have been exhausted to be honest from work and courses at the weekend!!

 

Got to keep on keeping on!!

 

Vote Mass Machine Nutrition for Bodybuilding.com's

2012 New Brand of the Year"!

http://www.massmachinenutrition.com/small_newbrand.jpg

Click Here NOW to VOTE and get a 10% Discount.

 

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

Click here to order Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

Edited by pphelps
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Yesterdays workout was Chest & triceps

 

Chest Press (HS) 45/5 45/5 45/4

Incline DB press 32.5/6 32.5/5 32.5/4

Dips 6

Tri ext Incline 20/6 20/6

Cable Pushdown 47.5/6 47.5/6

 

Mass machine Cardio distance 7.05

 

It was a great workout really pushed it was watching the Olympic cycling on TV while doing Mass Machine cardio made me push a bit harder!!

I have been reading my ACSM book on Lunch some of it made sense yesterday for the first time which I was really pleased with!!

Tonight I am going to meet up with the Fitness director at the YMCA gym I go to about volunteering for some experience.

 

Today was Back and Traps

 

Ball Crunches -/20 -/ 20 -/20

Leg lifts (ball) -/15 -/15 -/15

Assisted Pull ups (matt) 4 5 4

Cable rows 85/6 85/6

Bent over rows 30/6 30/6

Shrugs 70/6 70/6

 

Mass Machine Cardio distance 7.15 smashed 7.08 record!! Saturday I MUST MUST record myself doing seated row for skips critique!!

Met with fitness director they said I need police check and first aid and I can volunteer plus I work for the YMCA already so they really keen to get me volunteering!

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Today was Calves, Biceps & Forearms

 

Leg Press calf raises 200/6 200/6

Seated calf raises 190/6 190/6

Barbell Curls 35/6 35/6

Curl Bar Curls 30/5 30/5

Barbell Wrist Curls 40/8 40/8

DB wrist curls 20/8 20/8

 

Mass machine Cardio distance 7.10

 

Great workout with Mattpb today, my biceps felt huge!! I have been noticing a lot more definition on my calves and Loving it!!

Weekend off can’t wait finally get some stuff done I have been putting off!

 

1. Film seated row for Skip to Critique

2. Take matt to the gym to practice my Personal trainer assessment

3. Practice stretches on matt

4. Shop about for a new computer and get a great deal

5. Paperwork for applying to stay in Canada

6. De-clutter at home

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Today was Abs & Shoulders

 

Cable Crunches 47.5/15 47.5/15

Weighted Leg Raises 15/12 15/12

Seated Db Press 27.5/6 27.5/6

Hammer strength Shoulder press 50/6 50/6

Side Laterals 17.5/6 17.5/6

Rear Delts 55/6 55/6

 

Mass Machine Cardio distance 6.62

 

Cardio seemed a struggle today, wore my heart rate monitor I Love it!! It may have been a struggle as we went cycling round Vancouver yesterday for 6 hours it was great, got to see some places we have not been to, I will post some pics at the weekend as no computer at home for now have to update my journals at work.

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It might havebeeen a struggle today but give it a few more days and you will beat your previous record no problem!!

 

 

Today was Abs & Shoulders

 

Cable Crunches 47.5/15 47.5/15

Weighted Leg Raises 15/12 15/12

Seated Db Press 27.5/6 27.5/6

Hammer strength Shoulder press 50/6 50/6

Side Laterals 17.5/6 17.5/6

Rear Delts 55/6 55/6

 

Mass Machine Cardio distance 6.62

 

Cardio seemed a struggle today, wore my heart rate monitor I Love it!! It may have been a struggle as we went cycling round Vancouver yesterday for 6 hours it was great, got to see some places we have not been to, I will post some pics at the weekend as no computer at home for now have to update my journals at work.

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Today was legs

 

Squats 65/6 65/6 65/6 65/6

DB Lunges 25/6 25/6

Stiff legged Deadlifts 70/6 70/6 70/6

 

I can go up again on everything which is great!

 

Mass Machine Cardio distance 6.88 better than yesterday, I was sweating heart rate up to 170bpm at one point, I love my heart rate monitor

 

Bit gutted my computer is still broke showing no signs of life at all , may have to go library later to download the email skip sent with the total package on.

Got some pics to post from my birthday and a training vid for skip to critique have to get them posted ASAP.

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