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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.

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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.

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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.

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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:

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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.

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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!

 

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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

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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.

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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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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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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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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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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.

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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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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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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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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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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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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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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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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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