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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Oct 24, 2012 5:51 pm 
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Manatee
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Yesterday I did legs should have been shoulders but it’s been bugging me and did not want to aggravate it. Also had to lower the weight as I did not want to aggravate it getting the weight off the rack.

Squats 70/10 70/10 70/10 70/10
SL deadlifts 70/10 70/10
DB lunges 35/6 35/6
Did intervals on bike, 20 sec sprint 40 sec recovery for 25 minutes.

Today I did Chest, there replacing the barbells at my gym so they were not there today used Dumb bells for chest press.

Dumbell Chest Press 30/8 30/8 30/8
Dumbell Incline Press 25/9 25/9
Assisted dips 100/10

Practiced my GXT test again.

Managed to type up two blogs I wrote for my website, studied. Got to write a new workout for my sister and do one for my case studies.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Oct 25, 2012 6:10 pm 
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Today I did a superset Bicep & tricep Workout

Lying Triceps extensions 20/12 20/12 20/12
Bicep Curls 40/12 40/12 40/12 I rested for 60 seconds after each set.

DB over head press 30/12 30/12 30/12
Incline Bicep Curls 15/12 15/12 15/12 I rested for 60 seconds after each set.

Cable pushdowns 35/12 35/12 35/12
Hammer curls 17.5/12 17.5/12 17.5/12

I did a run today warm up for 5 minutes then 1 minute intervals 7.0mph-8.0mph for 20 minutes then cool down.

Plans for tonight are to cook meals for tomorrow, gym bag and study minus the TV again!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Oct 26, 2012 6:07 pm 
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Today I did a superset Calves & Shoulder Workout

Seated Calf Raises 130/12 130/12 130/12
Db Shoulder Press 20/12 20/12 20/12

Leg Press Calf Raises 180/12 180/12 180/12
Lateral raises 15/12 15/12

Standing Calf Raises 85/15 85/15 /85/15
Rear Laterals 20/12 20/12 20/12

I ran today at 7% incline and did alternating intervals 6mph it was tough and I really enjoyed it, last weekend of my personal training course this weekend I think I have learnt loads and enjoyed being a leader only two of us came back to retake it.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Oct 28, 2012 8:45 am 
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Posts: 494
.............................................................


Last edited by pphelps on Fri Nov 01, 2013 10:48 pm, edited 1 time in total.

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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Nov 05, 2012 6:40 pm 
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So first day back after a 9 day break from the gym, I was so exhausted last week I really needed the week off. I caught up on my sleep and studied spent the time away from the gym resourcefully by studying.

By Wednesday I was itching to get back to the gym, today I hit it hard. I am starting to train for a 10k run as I want to be able to challenge myself in another way. I did legs today my heart rate was just pumping today I kept rest to a minute between sets and this keeps my heart rate up the whole time.

I did 20 minute cardio on the spin bike varying sprints with some hill climbs; I now have a cough from the hard intensity. Absolutely loved the feeling after my workout today!!

I have been having a green smoothie for breakfast pre & post workout with spinach a banana, some berries and a scoop of protein powder seems to be giving me more en energy also for now stepped away from Tofu and including more legumes in my diet.

I have started my daily disciplines again they kind of got put on the back burner as life got busier but I know they help me keep striving for more, when my ipod broke and computer broke I stopped listening to my daily dose of Anthony Robbins and other motivational speakers , I have started do this daily especially whilst lifting.

Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Nov 07, 2012 11:26 am 
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Yesterday I did chest & triceps superset limited to 1 minute between sets I was wiped, also did interval runs 4x400m sprints round the track (on the treadmill).

Today I did back & biceps Supersets with 1 minute rest and a 3 mile run which took me 29 minutes exactly it was tough my head was on fire afterwards!!

Daily disclipines being actioned every day which feels great to be back doing these!



Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IF THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Nov 09, 2012 7:10 pm 
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Yesterday was shoulders and abs, and a30 min run with 10 min fast in the middle, my legs have been so sore from running using muscles that I don’t usually use! Been stretching at night and post workout.

Today I did calves and a 30 minute easy run, it’s a little bit trial and error as I’m trying to build up my exercise bank and try new stuff


Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Nov 13, 2012 7:12 pm 
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Today I did Chest & back supersets, my shoulders giving me grief today seem to have a really bad headache. Also did 5x400m intervals at 8mph at 1% inlcine.

Weekend was good run on Sunday outdoors in was cold! And yesterday did legs with matt and some sprints on spin bike.

I also went to see a personal training company in Vancouver about doing an apprenticeship with them to gain some experience.

Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Nov 16, 2012 7:13 pm 
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Looks like I have not updated for a few days lol!! Good news is Matt got accepted via his job from the BC Government which means we can apply to stay in Canada Permanently which is just awesome!! Huge relief off our shoulders to be honest!!

We plan to make some real plans this weekend as were both off.

Training has been going good, today I did a kettle bell workout circuit style it was great I have been trying new workouts to gain some more knowledge.

Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Nov 19, 2012 7:07 pm 
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Today I did chest & back, I have been trying to incorporate some more single limb movements to help imbalances I have and using the bosu as well to improve my core muscles and stability.

Did 20 minutes on the spin bike with intervals for my cardio.

Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Nov 20, 2012 7:07 pm 
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Today was bicep and triceps and some spin bike intervals, I have been incorporating more BOSU work into my workouts to focus on stabilizing myself and single limb movements.

I will study tonight, I need to get the exam sorted soon and I contacted the YWCA about volunteering as you get free membership so would save us money!

Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Nov 23, 2012 7:04 pm 
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So the past few days …………

Wednesday I did legs a lot of single leg stuff and unbalanced stuff to get me using them little muscles, cardio on the spin bike.

Thursday I did shoulders again single arm stuff and unbalanced I did the x trainer for cardio
I also went to an interview with a personal training company called innovative fitness it was a group interview had to answer some questions and role play a gym based scenario I thought it went well but who knows either way it was a great experience.

Friday I did a kettle bell circuit and some skipping, and for my cardio I ran stairs my gym happens to be on the 4 floor of the YMCA building so ran up and down don’t know how many times but it was great felt like rocky!!

Portia Phelps, No1 Personal Trainer in the world, the go to girl for advice on living a healthy fulfilling life!!

SUCCESS IS THE ONLY ROAD WORTH TRAVELLING


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Nov 23, 2012 7:46 pm 
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Joined: Mon May 07, 2012 7:23 pm
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you scare me.

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Hakuna matata

Pix:
viewtopic.php?f=48&t=29165

Training:
viewtopic.php?f=24&t=29188


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Nov 29, 2012 6:56 pm 
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Posts: 494
carrot topless wrote:
you scare me.


I scare you??????????????? elaborate!!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Nov 29, 2012 6:57 pm 
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Posts: 494
So not updated for a week!! Seems I have been too busy trying to study, getting paperwork sorted for immigration and life in general.
Yesterday found out my job will not be renewed next week, sad because its income every week but I truly find myself bored each and every day. Planning on booking my exam and getting it done so I can do what I want in life and stop doing these crappy boring jobs.
The gym has been going really well, been doing alternative cardio like sprints on the basketball court, skipping, stair running.


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