Matts Workout Journal

[mattpb]

20th July, 2012

Calves, Biceps & Forearms

Calf Press – 10 x 90lbs, 8 x 180lbs, 8 x 280lbs, 8 x 280lbs
Go up to 290lbs.

Seated Calf Raises – 6 x 200lbs, 6 x 200lbs
Stay on 200lbs.

Barbell Curls – 10 x 20lbs, 6 x 45lbs, 6 x 45lbs
Go up to 50lbs.

Curl Bar Curls – 6 x 30lbs, 6 x 35lbs
Go up to 40lbs.

Barbell Wrist Curls – 8 x 70lbs, 8 x 70lbs
Go up to 80lbs.

DB Curls - 8 x 65lbs, 8 x 65lbs
Go up to 70lbs

20 Min cardio on Spin bike
Distance – 14
Level – 5

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[mattpb]

Journal Update & Daily Disciplines

20th July, 2012

What was great about my day?

AWESOME workout today, smashed my bike record, I had it planned in my mind and just wen for it, was so happy afterwards.
Was complimented at work by Head Chef for all the hard work I have been putting in.
I really enjoyed my shift at work because I achieved a lot and it was recognized.

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.

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 – 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). – Waiting on forms, others are not as organized as me,lol.

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. Yes
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[mattpb]

21ST July, 2012

Abs, Back & Traps

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

Swiss Ball Leg Raises – 16 x 0lbs, 16 x 0lbs, 16 x 0lbs

Pull Ups (Bodyweight + plates) – 9 x 0lbs, 7 x 0lbs, 7 x 0lbs
Felt great, get at least 3 sets of 8 then add weight.

Cable Row (straight bar) – 6 x 122lbs, 6 x 122lbs
Go up to 125lbs, excellent form. Can definitely show more aggression and lift heavier.

Bent Over Barbell Row – 6 x 75lbs, 6 x 75lbs
Go up to 80lbs.

Shrugs - 6 x 105lbs, 6 x 105lbs
Go up to 110lbs

20 Min cardio on Spin bike
Distance – 12.1
Level – 5

Notes
Felt great during weights today but after about 5 mins on the bike I felt really sick, everytime I cycled faster my stomach was churning. Not sure if it was because I went to the gym yesterday evening then again this morning, lack of food, well I am not sure. Feel a lot better now after a few meals down me.

Weighed myself today 162.9lbs, last week I was 164lbs, this is after another increment in my calories.
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[mattpb]

Journal Update & Daily Disciplines

21st July, 2012

What was great about my day?

Great weights workout.
Felt ill during cardio but never gave up, I put in some good effort.

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
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 – 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). – Waiting on forms, others are not as organized as me,lol.

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. Yes
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[Mini Forklift Ⓥ]

Hope you had a great weekend Matt?

Is it Canada where are you trying to get permanent residency for?

[mattpb]

Hope you had a great weekend Matt?

Is it Canada where are you trying to get permanent residency for?

My first weekend off since being at this job (December 2011), felt great. Unfortunately Portia was on a training course all weekend but at least it gave me some ME time to get stuff done.

Yeah we are in Vancouver, Canada and just waiting for my work to sign some papers then it can take about a year to find out if we get it.

[mattpb]

23rd July, 2012

Abs & Shoulders

Cable Crunches – 12 x 30lbs, 12 x 50lbs, 12 x 67lbs, 12 x 67lbs
Go up to 70lbs

Weighted Leg Raises – 12 x 15lbs, 12 x 15lbs

DB Press - 10 x 25lbs, 8 x 35lbs, 6 x 47lbs, 6 x 47lbs
Go up to 50lbs.

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

DB Side Lats - 5 x 22lbs, 5 x 22lbs
Stay on 22.5lbs

DB Rear Lats Machine - 6 x 60lbs, 6 x 60lbs
Go up to 65lbs

20 Min cardio on Spin bike
Distance – 10.2
Level – 5

Notes:
Different bike today so my distance sees a lot lower. To be honest I didn’t feel to well today so my enthusiasm was low during cardio and I got extremely frustrated that I was not doing as well as I normally do.
Hoping a good nights sleep will make me feel refreshed and ready for Legs workout in the morning.
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[Mini Forklift Ⓥ]

Sleep it off mate ~ have an early night and rest up. Sure you will be fine and ready to kick some butt tomorrow!

[mattpb]

24th July, 2012

Legs

Squats - 10 x 0lbs, 8 x 50lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs
Got my reps and the weight was good, need to get lower. Tight hamstrings are causing me problems – so get stretching done it’s a MUST!

Lunges - 6 x 27lbs, 6 x 27lbs
Stay on 27lbs and get knee closer to the floor.

Stiff Leg Deadlift - 5 x 100lbs, 5 x 100lbs, 5 x 100lbs
Stay on 100lbs and get 6 reps.

20 Min cardio on Spin bike
Distance – 14.2 – NEW RECORD!!!!!!!!!!!!!
Level – 5

Notes:
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[mattpb]

25TH July, 2012

Chest & Triceps

Hammer Strength Chest Press - 10 x 50lbs, 8 x 70lbs, 7 x 105lbs, 7 x 105lbs, 5 x 105lbs
Go up to 110lbs

Incline DB Bench Press – 6 x 55lbs, 6 x 55lbs, 6 x 55lbs
Go up to 60lbs

Weighted Dips – 6 x 7.5lbs
Add 10lbs.

Inc Tricep Extension - 8 x 50lbs, 8 x 50lbs
Go up to 60lbs.

Cable Pressdown - 8 x 67.5lbs
Go up to 70lbs

20 Min cardio on bike
Distance – 13.8
Level – 5

Notes:
Was on track to set a new record on my cardio, I worked it out that if I kept my pace I would get 14.4 which would be AWESOME, so with 5 mins left I push even more to get a better distance which is when I thought something is wrong with the bike, then I realized the seat post was not tight enough on the bike and the height of my saddle was gradually dropping. I couldn’t stop because it would reset the screen so I had to cycle really slowly whilst adjusting the seat, funny now but was gutted at the time. Just goes to show I can beat my distance and it will be done today.

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[mattpb]

Journal Update & Daily Disciplines

27th July, 2012

What was great about my day?

I was officially offered the position of NIGHT COACH in the restaurant I work in, I set a goal last month that I wanted to achieve Coach status by the end of September 2012 and I have smashed that goal. I have gone from never working in a restaurant to being part of the management team in 7 months, in my mind i was already a coach but when they sat me down and offered me the position I was so happy with my achievements.
I was told that there had been a meeting of all the kitchen and front of house managers/coaches and when asked who should be nominated to be the new Night Coach everyone at the meeting said my MATTHEW BLANDY!! Nobody else was even mentioned, when other people who were possibilities for the position were asked even they said my name.
I don’t write this to impress anyone but they all said that my dedication, consistency and hard work was the reason I was selected. I put that down to my daily disciplines that I live by everyday, ironing my shirt for each shift, being early… etc, every little thing adds up and gets noticed.
This means the world to me because a goal which was written on a piece of paper and stuck on my wall I have made into reality, which makes me realise I can achieve anything!
To top it off the Manager said he had signed all forms for my nomination/sponsorship program and will give them to me on Monday.
Another goal set December 2011 was to work hard enough in the restaurant that I would get sponsored so I can stay in Canada, this is a great feeling because I have given myself and Portia the opportunity to live in an amazing country and one day raise a family in a better environment.
I will remember this day for the rest of my life!

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

Today I am enjoying the rewards for all my hard work, I know there is always a higher level and more to reach for but today I am on cloud 9!!

What can I do to make things more enjoyable?

Keeping on being MATTPB!!!!!!!!!!!!!!!!!!!!!!!!!!!111

Intensity Level
9 /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 – 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). – Monday

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. Yes

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[mattpb]

27th July, 2012

Calves, Biceps & Forearms

Calf Press – 10 x 90lbs, 10 x 180lbs, 7 x 290lbs, 6 x 290lbs
Go up to 300lbs.

Seated Calf Raises – 6 x 200lbs, 6 x 200lbs
Stay on 210lbs.

Barbell Curls – 10 x 20lbs, 6 x 50lbs, 6 x 50lbs
Go up to 55lbs.

Curl Bar Curls – 6 x 40lbs, 6 x 40lbs
Go up to 45lbs.

Barbell Wrist Curls – 8 x 70lbs, 8 x 70lbs
Go up to 80lbs.

DB Curls - 8 x 65lbs, 8 x 65lbs
Go up to 70lbs

20 Min cardio on Spin bike
Distance – 14.1
Level – 5

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[mattpb]

30th July, 2012

Abs & Shoulders

Cable Crunches – 12 x 30lbs, 12 x 50lbs, 12 x 72lbs, 12 x 72lbs
Go up to 75lbs

Weighted Leg Raises – 10 x 17lbs, 10 x 17lbs

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

Military Press (H/S) – 6 x 90lbs, 6 x 100lbs
Go up to 110lbs.

DB Side Lats - 6 x 22lbs, 6 x 22lbs
Go up to 25lbs

DB Rear Lats Machine - 8 x 65lbs, 8 x 70lbs
Go up to 75lbs

20 Min cardio on Spin bike
Distance – 14.2
Level – 5

Notes:

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[mattpb]

31st July, 2012

Legs

Squats - 10 x 20lbs, 8 x 50lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs
Go up to 95lbs.

Lunges - 6 x 27lbs, 6 x 27lbs
Stay on 27lbs and get knee closer to the floor.

Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbs, 6 x 100lbs
Go up to 105lbs.

20 Min cardio on Spin bike
Distance – 14
Level – 5

Notes:

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[mattpb]

1st August, 2012

Chest & Triceps

Hammer Strength Chest Press - 10 x 50lbs, 10 x 70lbs, 7 x 110lbs, 7 x 110lbs, 6 x 110lbs
Go up to 120lbs

Incline DB Bench Press – 5 x 60lbs, 5 x 60lbs, 5x 60lbs
Stay on 60lbs

Weighted Dips – 6 x 10lbs
Add 12lbs.

Inc Tricep Extension - 6 x 60lbs, 6 x 60lbs
Go up to 70lbs.

Cable Pressdown - 7 x 70lbs
Go up to 72lbs

20 Min cardio on bike
Distance – 14
Level – 5

Notes:

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