Jump to content

Matts Workout Journal


Recommended Posts

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

 

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.

Link to comment
Share on other sites

  • Replies 475
  • Created
  • Last Reply

Top Posters In This Topic

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

 

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.

Link to comment
Share on other sites

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

 

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

 

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.

Link to comment
Share on other sites

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:

 

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.

Link to comment
Share on other sites

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

 

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.

Link to comment
Share on other sites

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

 

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.

Link to comment
Share on other sites

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:

 

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.

Link to comment
Share on other sites

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:

 

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.

Link to comment
Share on other sites

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.

 

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.

Link to comment
Share on other sites

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!!

 

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.

Link to comment
Share on other sites

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

 

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.

Link to comment
Share on other sites

16th August, 2012

 

Abs, Back & Traps

 

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

 

Swiss Ball Leg Raises – 20x 0lbs, 20 x 0lbs, 20 x 0lbs

Moved the ball further away to make it target the core more.

 

Pull Ups (Bodyweight + plates) – 7 x 0lbs, 7 x 0lbs, 7 x 0lbs

Dropped the weight to get a good control over the exercise. Increase reps and get a good feel for it before adding weight.

 

Cable Row (straight bar) – 6 x 140lbs, 6 x 140lbs

Recorded this exercise for Skip to critique.

 

Bent Over Barbell Row – 4 x 90lbs, 4 x 90lbs

Weight is to heavy, need to bend over more and slow down the movement on the negative phase.

 

Shrugs - 5 x 115lbs, 6 x 80lbs

Stay on 80lbs and get the movement to target the delts.

 

20 Min cardio on Rec bike

Distance – 6.64

Level – 3

 

 

Notes

 

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.

Link to comment
Share on other sites

Journal Update & Daily Disciplines

 

16th August, 2012

 

What was great about my day?

 

I went to the gym and achieved an 8/10 in my workout.

Listened to Skip La Cour’s Mindset of a Champion.

Recorded two videos of exercises for Skip to review.

 

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

 

Be confident, have some balls!!!!!!!!!!!!!!!!!!!!!!!

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

 

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.

Link to comment
Share on other sites

17th August, 2012

 

Calves, Biceps & Forearms

 

Calf Press – 10 x 90lbs, 8 x 180lbs, 8 x 320lbs, 8 x 320lbs

Stay on 320lbs, show control on the movement.

 

Seated Calf Raises – 6 x 220lbs, 7 x 220lbs

Stay on 220lbs.

 

Barbell Curls – 8 x 30lbs, 6 x 50lbs, 5 x 50lbs

Reduced the weight and fully stretched my arm at the bottom of the movement and thisn felt so much better. Get 6 reps on both sets.

 

Curl Bar Curls – 6 x 40lbs, 5 x 40lbs

Stay on 40lbs.

 

Barbell Wrist Curls – 8 x 60lbs, 8 x 60lbs

Reduced weight to get better range of motion, go upto 70lbs.

 

DB Curls - 8 x 60lbs, 5 x 70lbs

Stay on 70lbs

 

20 Min cardio on bike

Distance – 7.35 Miles

Level – 3

 

 

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.

Link to comment
Share on other sites

20th August, 2012

 

Abs & Shoulders

 

Cable Crunches – 6 x 45lbs, 5 x 65lbs, 10 x 80lbs, 10 x 80lbs

Stay on 80lbs

 

Weighted Leg Raises – 8 x 20lbs, 8 x 20lbs

Stay on 20lbs

 

DB Press - 10 x 25lbs, 4 x 35lbs, 7 x 45lbs, 6 x 45lbs

Form is so much better and could feel it more in my shoulders, go up to 47lbs.

 

Military Press (H/S) – 4 x 90lbs, 5 x 130lbs, 4 x 130lbs

Stay on 130lbs.

 

DB Side Lats - 4 x 27lbs, 4 x 27lbs

Stay on 27lbs and have better control.

 

DB Rear Lats Machine - 6 x 85lbs, 6 x 85lbs

Go up to 90lbs

 

20 Min cardio bike

Distance – 6.4

Level – 3

 

Notes:

Awesome weights workout but struggled with my cardio, I am going to change to the X trainer as I think the change will help my motivation.

 

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.

Link to comment
Share on other sites

21st August, 2012

 

Legs

 

Squats - 8 x 40lbs, 3 x 70lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs

I performed these 4 sets really well, I set the safety rack at a height that when my legs were parallel the bar would hit the safety rack. The bar was so close to the safety rack which is an enormous improvement for me as my squats were lacking depth.

Go up to 100lbs, remember to keep aiming for depth.

 

Lunges - 6 x 27lbs, 6 x 27lbs

I want to work on these and get better stability, lower the weight to 22 and get it right!

 

Stiff Leg Deadlift - 6 x 110lbs, 6 x 110lbs, 6 x 110lbs

Go up to 115lbs.

 

20 Min X Trainer

Distance – 2.15

Level – 5

 

Notes:

I woke up earlier today after working a late shift because I wanted to workout with pphelps today. I wanted to be there to spot pphelps during her heavy lifts and I wanted the support from her during my lifts, I felt this backfired slightly because my body is now in a different routine since changing shifts so getting up that much earlier made me a bit dazed and I was a little snappy which probably knocked our routine.

I lacked positivity during the workout and should have shown greater strength, I can learn from this and from now on I should follow my own body clock and not change from one schedule to another.

 

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.

Link to comment
Share on other sites

I lacked positivity during the workout and should have shown greater strength, I can learn from this and from now on I should follow my own body clock and not change from one schedule to another.

That's actually really valuable that you notice stuff like that, very cool.

 

Good workouts here as usual, keep up the good work Matt

Link to comment
Share on other sites

22nd August, 2012

 

Chest & Triceps

 

Hammer Strength Chest Press - 8 x 60lbs, 4 x 100lbs, 7 x 130lbs, 6 x 130lbs, 4 x 130lbs

Go up to 135lbs, I should have left a longer gap between sets 2 and 3, my first set was awesome and my second set was just as good but maybe I rushed into the final set which shows by only achieving 4 reps.

 

Incline DB Bench Press – 4 x 65lbs, 3 ½ x 65lbs, 0 x 65lbs – 6 x 60lbs

This went awesome as last week I struggled to get 4 reps and on the first set I did it and then second set was a struggle and the third set I could not even get the DB’s up. I did have a spotter to assist me getting the DB’s up last week so I think it would be wise to go back to 60lbs and get great execution and then come back to 65lbs when I totally killed off 60lbs.

 

Weighted Dips – 6 x 17lbs

Go up to 20lbs and use a belt to hold the weight instead of using my legs to hold the DB.

 

Inc Tricep Extension - 7 x 40lbs, 7 x 40lbs

I changed the fixed bar to using a free bar and I added 40lbs, this felt so much better, go up to 45lbs.

 

Cable Pressdown – 7 x 65lbs

Awesome go up to 67lbs.

 

20 Min X Trainer

Distance – 5

Level – 2.36

 

Notes:

I beat yesterdays Cardio. My workout was great, I changed a few weights and it felt so much better.

In every workout I need to remember that:

The weight I am using needs to be challenging,

I am targeting the intended muscle,

2 count on negative and 1 count on positive,

Focus – these qualities will develop the muscles I need to achieve my goals.

 

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.

Link to comment
Share on other sites

Journal Update & Daily Disciplines

 

22nd August, 2012

 

What was great about my day?

 

Achieved an 8/10 in my workout.

I made some changes to the weights I was lifting to benefit me in the long run.

I had an awesome nights sleep and feel fully recovered after a not so awesome day yesterday.

Wrote up my new goals and Daily Disciplines which I will post on my journal.

Listened to Zig Ziglar.

 

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

 

Follow through on all my Daily disciplines .

Get more involved in everything I do and go the extra mile.

 

What can I do to make things more enjoyable?

 

I can appreciate every little step I make towards my big goal.

Visualise, Visualise, Visualise – seeing my future in my mind will make any tough days so much easier.

 

Intensity Level

8/10

 

Why?

 

Daily Disciplines

 

1. Stretch my body and increase flexibility.

 

2. Give 100% of my Mind, Body & Soul into everything I do.

 

3. Clean & Maintain my home environment.

 

4. Achieve an 8/10 in every workout.

 

5. Review my previous workouts and plan next workouts.

 

6. Visualise my future.

 

7. Practice manformation techniques.

 

8. Read Recipe Specs.

 

9. Read my personal commercial out loud.

 

10. Move one step closer to my BIG goal by planning and researching for my future.

 

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.

Link to comment
Share on other sites

Matts Goals

Career

6Month (before my 32nd Birthday 31/01/2013) – Sous Chef

1 Year – Head Chef earning $100,000 a year

5 Year – Red Seal, Regional/Development Chef earning $250,000 a year

10 Year – Have my own chain of restaurants across the globe

 

Relationships & Home

6 Month – Marry Portia

1 Year – Buy a house in Vancouver

5 Year – Portia & I have our first child

10 Year - $1Million Home in Vancouver with a beautiful family

 

Fitness

6 Month – Cover Model on a Fitness magazine

1 Year – Online store selling healthy lifestyle clothing

5 Year – Win a National, Natural Bodybuilding Competition

10 Year – Healthy living adviser to Celebrirties

 

Personal

6 Month – Become a successful Public Speaker

1 Year – Post regular Videos/Radio Talk shows online weekly

5 Year – Internet sensation because of all the work I am doing to help others

10 Year - TV Personality healthy living

Link to comment
Share on other sites

23rd August, 2012

 

Abs, Back & Traps

 

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

 

Swiss Ball Leg Raises – 20x 0lbs, 20 x 0lbs, 20 x 0lbs

 

Pull Ups (Bodyweight + plates) – 8 x 0lbs, 6 ½ x 0lbs, 5 x 0lbs

I used a narrower grip after Skip commented on my grip, I was able to pull myself higher and I got the arch in my back and felt myself using my back to lift me up rather than my arms. Keep focus and control movement.

 

Cable Row (straight bar) – 6 x 140lbs, 6 x 140lbs

Moved forward slightly at top of movement for a full stretch and went past 90degrees when pulling the weight, this felt a lot better and targeting the muscle better, can definitely go up to 145lbs.

 

Bent Over Barbell Row – 6 x 60lbs, 6 x 60lbs

Excellent control throughout the movement can go up to 65lbs.

 

Shrugs - 8 x 80lbs, 8 x 80lbs

Awesome feeling in my traps, go up to 85lbs.

 

20 Min cardio X Trainer

Distance – 2.67

Level – 5

 

 

Notes

Remember to use a challenging weight, keep focus, Target the intended muscle. Felt a great sense of achievement today after my workout, I reviewed last weeks workout and took note of the comments skip had made.

 

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.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...