Matts Workout Journal

[mattpb]

2nd August, 2012

Abs, Back & Traps

Swiss Ball Crunches – 16 x 0lbs, 16 x 0lbs, 16 x 0lbs

Swiss Ball Leg Raises – 15 x 0lbs, 15 x 0lbs, 15 x 0lbs

Pull Ups (Bodyweight + plates) – 6 x 5lbs, 5 1/2 x 5lbs, 4 x 5lbs
Stay on 5lbs added weight.

Cable Row (straight bar) – 6 x 130lbs, 6 x 130lbs
Get aggressive and lift heavier, go up to 135lbs.

Bent Over Barbell Row – 5 x 85lbs, 5 x 85lbs
Stay on 80lbs.

Shrugs - 5 x 110lbs, 5 x 110lbs
Stay on 110lbs

20 Min cardio on Rec bike
Distance – 6
Level – 5

Notes

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[mattpb]

3rd August, 2012

Calves, Biceps & Forearms

Calf Press – 10 x 90lbs, 10 x 180lbs, 7 x 300lbs, 6 x 300lbs
Stay on 300lbs.

Seated Calf Raises – 7 x 210lbs, 6 x 210lbs
Stay on 210lbs.

Barbell Curls – 10 x 20lbs, 6 x 55lbs, 6 x 55lbs
Go up to 60lbs.

Curl Bar Curls – 6 x 45lbs, 6 x 45lbs
Go up to 50lbs.

Barbell Wrist Curls – 5 x 80lbs, 5 x 80lbs
Stay on 80lbs.

DB Curls - 5 x 70lbs, 5 x 70lbs
Stay on 70lbs

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

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[mattpb]

7th August 2012

Abs & Shoulders

Cable Crunches – 10 x 35lbs, 10 x 55lbs, 7 x 75lbs, 8 x 75lbs
Stay on 75lbs

Weighted Leg Raises – 9 x 17lbs, 9 x 17lbs

DB Press - 10 x 25lbs, 8 x 35lbs, 4 x 50lbs, 4 x 50lbs
Stay on 50lbs.

Military Press H/S – 7 x 110lbs, 7 x 110lbs
Go up to 120lbs.

DB Side Lats - 6 x 25lbs, 4 x 25lbs
Stay on 25lbs

DB Rear Lats Machine - 6 x 75lbs, 6 x 75lbs
Go up to 80lbs

20 Min cardio on Rec bike
Distance – 5.99 Miles
Level – 3

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[Mini Forklift Ⓥ]

That looks a good session Matt, strong pressing there!

[pphelps]

Great legs session today!! Well done!!

[mattpb]

That looks a good session Matt, strong pressing there!

Thanks MF, we had a weekend of plenty of eating, we didnt really eat any bad foods it was all pretty much whole foods we just ate a whole lot of it,lol. It was Portias birthday so we had a mini holiday in Vancouver so we had a relaxed few days of eating so i think that helped my lifting ability the next day in the gym. As for the cardio it was a real struggle as my weight had jumped up to 174lbs which amazed me, but already today i am down to 169lbs.

We really enjoyed our days off but now we are back on our plan and going for it.

Matt

[mattpb]

8th August, 2012

Legs

Squats - 8 x 20lbs, 6 x 70lbs, 4 x 95lbs, 4 x 95lbs, 4 x 95lbs, 4 x 95lbs
Stay on 95lbs, felt good today as i was coming down alot lower than previously and i kept a good posture throughout.

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

Stiff Leg Deadlift - 5 x 105lbs, 5 x 105lbs, 5 x 105lbs
Stay on 105lbs.

20 Min cardio on Rec bike
Distance – 6.95
Level – 3

Notes:
Smashed my bike distance from yesterday which felt awesome.

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[mattpb]

9th August, 2012

Chest & Triceps

Hammer Strength Chest Press - 10 x 60lbs, 8 x 80lbs, 5 x 120lbs, 6 x 120lbs, 6 x 120lbs
Go up to 130lbs

Incline DB Bench Press – 6 x 60lbs, 6 x 60lbs, 5 1/2 x 60lbs
Go up to 65lbs

Weighted Dips – 6 x 12lbs
Add 15lbs.

Inc Tricep Extension - 4 x 70lbs, 4 x 70lbs
Stay on 70lbs.

Cable Pressdown - 5 x 72lbs
Go up to 72lbs

20 Min cardio on bike
Distance –6.96
Level – 3

Notes:

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[mattpb]

10th August, 2012

Abs, Back & Traps

Swiss Ball Crunches – 15 x 0lbs, 15 x 0lbs, 15 x 0lbs

Swiss Ball Leg Raises – 12 x 0lbs, 12 x 0lbs, 12 x 0lbs

Pull Ups (Bodyweight + plates) – 5 x 5lbs, 4 ½ x 5lbs, 5 x 5lbs
So happy to be able to add weight, keep going at this with 5lbs added and get more reps

Cable Row (straight bar) – 6 x 135lbs, 6 x 135lbs
Go up to 140lbs.

Bent Over Barbell Row – 6 x 85lbs, 6 x 85lbs
Go up to 90lbs.

Shrugs - 6 x 110lbs, 6 x 110lbs
Go up to 115lbs

20 Min cardio on Spin bike
Distance – N/A
Level – N/A

Today I did an incline walk as part of a fitness test on a treadmill, it was tougher than I thought it would be.
MIN 0-2 2-4 4-6 6-8 8-10 10-12 12-14 14-16 16-18 18-20 20-22
INC % 0 4 6 8 10 12 10 8 6 4 0
SPEED 2.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 2.5

Distance 1.2Miles

Notes

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[mattpb]

11th August, 2012

Calves, Biceps & Forearms

Calf Press – 10 x 90lbs, 8 x 180lbs, 8 x 300lbs, 6 x 320lbs
Go up to 320lbs, show control on the movement.

Seated Calf Raises – 10 x 90lbs, 8 x 160lbs, 8 x 210lbs, 8 x 210lbs
Go up to 220lbs.

Barbell Curls – 8 x 40lbs, 6 x 60lbs, 6 x 60lbs
Go up to 65lbs.

Curl Bar Curls – 6 x 50lbs, 6 x 50lbs
Go up to 55lbs.

Barbell Wrist Curls – 8 x 80lbs, 6 x 80lbs
Stay on 80lbs.

DB Curls - 7 x 70lbs, 6 x 70lbs
Stay on 70lbs

20 Min cardio on bike
Distance – N/A
Level – N/A

1.35 miles, INC walk treadmill

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[mattpb]

13th August, 2012

Abs & Shoulders

Cable Crunches – 8 x 35lbs, 8 x 57lbs, 12 x 75lbs, 14 x 75lbs
Go up to 80lbs

Weighted Leg Raises – 13 x 17lbs, 13 x 17lbs
Go up o 20lbs

DB Press - 10 x 25lbs, 8 x 35lbs, 5 x 50lbs, 4 x 50lbs
Back was arching too much and I was using other luscles to lift the weight, so drop back down to 45lbs and get it right.

Military Press (H/S) – 6 x 120lbs, 6 x 120lbs
Go up to 130lbs.

DB Side Lats - 6 x 25lbs, 6 x 25lbs
Go up to 27lbs

DB Rear Lats Machine - 8 x 80lbs, 8 x 80lbs
Go up to 85lbs

20 Min cardio bike
Distance – 7.3
Level – 3

Notes:

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[mattpb]

14th August, 2012

Legs

Squats - 8 x 20lbs, 8 x 60lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs
Stay on 95lbs, the first few reps were not going low enough. I picked up my game and did go lower and performed so much better than previously and I felt it. Stay at this weight and get the depth on all sets.

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

Stiff Leg Deadlift - 6 x 105lbs, 6 x 105lbs, 6 x 105lbs
Go up to 110lbs.

20 Min cardio on bike
Distance – 6.89
Level – 3

Notes:

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[mattpb]

I decided today to catch up on all my journaling so it is up to date. I have been without a computer for over a week and it has been difficult getting to a public computer because of the hours I am now working.
I have been watching motivational videos, Skip La Cours latest series with Ronnie La Cour and rethinking what the hell I am doing.
I had so much passion and enthusiasm o achieve my Bodybuilding and fitness goals and as I reflected this week I wondered where it all went. I have used a lot of the lessons learnt from Skip La Cour and applied them to my work life and it has worked wonders, my progression has been amazing. I also noticed that putting this much effort into one thing you often neglect another and I don’t have any excuses apart from being lazy and putting my fitness into the background.
I am pleased to say since the start of the year I have not missed a meal or workout, the problem I have had is my enthusiasm/passion/emotion whilst I am in the gym. Sometimes I felt drained from what was going on at work that it was affecting my workouts and I was not “there” when I was in the gym, I was physically but my mind was elsewhere (I realized this when watching Skips video with Ronnie).

My input in my journaling has been low, again I have never missed recording a workout or meal in my notebook but online it’s a different story.

I am going to make a change, I am a MASS MACHINE in work and in the gym.

I have re read my Daily Disciplines and made some changes.

Daily Disciplines

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

2. Eat every meal at scheduled time.

4. Stretch every day, to improve posture and help my gains in my Bodybuilding & Fitness goals.

5. Think positive, walk with confidence & certainty, believe in myself read out loud my Personal Commercial.

6. Listen/read/watch motivational material for at least 30 minutes.

8. Study Recipes for work for 15 minutes.

9. Wash and iron work clothes.

10. Write up my workout on my online journal and comment on forum.

11. Give 100% whilst in work and the gym.

12. Tell Portia how much I love her and what she means to me.

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

15. Research and plan my Restaurant.

16. Review my goals and remind myself what I am doing this for and what I am achieving.

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[mattpb]

15th August, 2012

Chest & Triceps

Hammer Strength Chest Press - 10 x 60lbs, 8 x 90lbs, 5 x 130lbs, 5 x 130lbs, 4 x 130lbs
Stay on 130lbs and achieve more reps, excellent execution with lots of emotion and power. Can definatley feel the difference by using the count of 1 on positive and 2 on negative.

Incline DB Bench Press – 3 ½ x 65lbs, 3 ½ x 65lbs, 3 ½ x 65lbs
Stay on 65lbs, I felt so strong on the first 3 reps then when I went for the 4th rep I hit a brick wall, maybe this was a mental brick wall rather than strength one. I can do 6 reps of 60lbs so I don’t want to go down, next week I will get at least 4 reps on each set.

Weighted Dips – 7 x 15lbs
Awesome dips, really felt this exercise and made me feel great, add 17lbs next week.

Inc Tricep Extension - 4 x 70lbs, 5 x 70lbs
Stay on 70lbs and execute well and get those 6 reps.

Cable Pressdown – 4 x 72lbs
Got more reps last week, was not in the zone as I approached the machine. I just walked to it to get the job done, big mistake don’t let this happen again. Stay on 72lbs.

20 Min cardio on bike
Distance –
Level –

Walking Inc on Treadmill
2.5mph warm up, then up to 4mph then down to 2.5mph for 2 min cool down
% Inc 0,4,6,8,10,12,10,8,6,4,0

Notes:
Awesome workout today, definitely 8/10 was really happy with my change of attitude over the last few days of workouts.
Really making an effort to step up!!

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[mattpb]

Journal Update & Daily Disciplines

15th August, 2012

What was great about my day?

I went to the gym and achieved an 8/10 in my workout.
I have been reviewing my progress/goals and everything in the life of Mattpb and have started a new set of goals which are more ambitious! I relised that I slowed down as I was getting closer to my goals, its good I am getting closer to my goals but I if I set them higher I can keep on striving for more.
I enjoyed a lovely sunny day in Vancouver.
I woke up and jumped out of bed to start the day in a great way.

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

Set higher goals.
Visualise my goals to keep the fire alive inside.
Listen to Skips audio seminars as I know it makes me feel so much better.

What can I do to make things more enjoyable?

Tell myself I love doing all the things I sometimes don’t want to do.
Knowing that everything I do is taking me one step closer to my goals.

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, to improve posture and help my gains in my Bodybuilding & Fitness goals. YES


5. Think positive, walk with confidence & certainty, believe in myself read out loud my Personal Commercial. YES

6. Listen/read/watch motivational material for at least 30 minutes. YES

8. Study Recipes for work for 15 minutes. YES


9. Wash and iron work clothes.

10. Write up my workout on my online journal and comment on forum. YES

11. Give 100% whilst in work and the gym. YES

12. Tell Portia how much I love her and what she means to me. YES

14. Write out my goals 5 times each, everyday. YES

15. Research and plan my Restaurant.

16. Review my goals and remind myself what I am doing this for and what I am achieving. YES

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