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24th August, 2012

 

Calves, Biceps & Forearms

 

Calf Press – 8 x 90lbs, 6 x 180lbs, 4 x 320lbs, 5 x 320lbs

My calves are so sore this week it was a struggle to do this exercise, I am not using a full range of motion and need to lower the weight. Use 250lbs

 

Seated Calf Raises – 4 x 220lbs, 8 x 90lbs

Start on 100lbs.

 

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

Go up to 55lbs, awesome pump in my biceps.

 

Curl Bar Curls – 6 x 40lbs, 6 x 40lbs

Go up to 45lbs.

 

Barbell Wrist Curls – 7 x 70lbs, 7 x 70lbs

Stay on 70lbs.

 

DB Curls - 6 x 70lbs, 5 x 70lbs

Stay on 70lbs

 

20 Min cardio X Trainer

Distance – 2.92

Level – 5

 

Awesome cardio session smashing previous record.

 

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27th August, 2012

 

Abs & Shoulders

 

Cable Crunches – 8 x 50lbs, 4 x 65lbs, 10 x 80lbs, 10 x 70lbs

Stay on 80lbs

 

Weighted Leg Raises – 10 x 20lbs, 9 x 20lbs

Stay on 20lbs

 

DB Press - 8 x 25lbs, 4 x 35lbs, 5 x 47.5lbs, 5 x 47.5lbs

 

Military Press (H/S) – 4 x 100lbs, 6 x 130lbs, 6 x 130lbs

 

DB Side Lats - 6 x 15lbs, 6 x 17lbs

 

DB Rear Lats Machine - 7 x 90lbs, 7 x 90lbs

 

20 Min X Trainer

Distance – 2.6

Level – 5

 

Notes:

 

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28th August, 2012

 

Legs

 

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

 

Lunges - 6 x 15lbs, 6 x 15lbs

Stay on 27lbs and get knee closer to the floor.

 

Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbs, 6 x 100lbs

 

 

20 Min cardio on X Trainer

Distance – 2.7

Level – 5

 

Notes:

Smashed my bike distance from yesterday which felt awesome.

 

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29th August, 2012

 

Chest & Triceps

 

Hammer Strength Chest Press - 8 x 60lbs, 3 x 100lbs, 6 x 135lbs, 41/2 x 135lbs, 4 x 135lbs

 

Incline DB Bench Press – 6 x 60lbs, 7 x 60lbs, 5 x 60lbs

 

Weighted Dips – 4 x 20lbs

 

Inc Tricep Extension - 4 x 45lbs, 4 x 45lbs

 

Cable Pressdown – 4 x 70lbs

 

20 Min X Trainer

Distance – 5

Level – 3.08

 

Notes:

 

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30th August, 2012

 

Abs, Back & Traps

 

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

 

Swiss Ball Leg Raises – 17x 0lbs, 15 x 0lbs, 12 x 0lbs

 

Pull Ups (Bodyweight + plates) – 10 x 0lbs, 6 x 0lbs, 7 x 0lbs

 

Cable Row (straight bar) – 5 1/5 x 145lbs, 5 x 145lbs

 

Bent Over Barbell Row – 6 x 65lbs, 6 x 65lbs

 

Shrugs - 8 x 85lbs, 8 x 85lbs

 

 

20 Min cardio X Trainer

Distance –

Level –

 

 

Notes

Poor cardio performance, i am putting it down to working 10 hour days for 8days straight. It finally hit me today and i could not go on, i have a week off the gym next week and i really need it.

 

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10/09/2012

 

Back & Traps

 

Deadlifts 8 x 0lbs, 6 x 50lbs, 8 x 60lbs, 8 x 60lbs, 8 x 60lbs

Go up to 65lbs next week, excellent concentration on the muscle group and really made my back work.

 

Bent Over Row 6 x 50lbs, 6 x 50lbs

Go up to 55lbs

 

Cable V Row 6 x 85lbs, 8 x 125lbs, 8 x 125lbs

Excellent arch of the back at the top of the movement and great lean on the negative phase, go up to 130lbs.

 

Pull Ups 5 x 0lbs, 5 x 0lbs

 

Cardio

Rec Bike

Level 3

Distance 6.45

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11/09/2012

 

Abs, Calves & Shoulders

 

Cable Crunches 10 x 45lbs, 10 x 60lbs, 10 x 60lbs

Stay on 60lbs

 

Weighted Leg Raises 6 x 15lbs, 6 x 15lbs

Stay on 15lbs

 

Seated Calf Raises 8 x 90lbs, 8 x 110lbs, 8 x 110lbs

Go up to 120lbs

 

Leg Press Calf Raises (1 at a time) 8 x 180lbs, 8 x 180lbs

Go up to 190lbs

 

Standing Calf Raises (DB on step) 8 x 20lbs

Go up 25lbs

 

H/S Shoulder Press 4 x 100lbs, 8 x 130lbs, 7 x 130lbs

Go up to 135lbs

 

Side Raises 7 x 20lbs, 7 x 20lbs

Go up to 22.5lbs

 

Rear Delts 8 x 90lbs, 7 x 90lbs

Go up to 95lbs

 

Cardio

Rec Bike

Level 3

Distance 6.59

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12/09/2012

 

Legs

 

Squats 8 x 0lbs, 7 x 50lbs, 6 x 75lbs, 6 x 75lbs, 6 x 75lbs, 6 x 75lbs,

Go up to 80lbs

 

Stiff Leg Deadlifts 6 x 50lbs, 6 x 70lbs, 6 x 70lbs

Go up to 75lbs

 

DB Lunges 6 x 15lbs, 6 x 15lbs

Go up to 17lbs

 

Cardio

Rec Bike

Level 3

Distance 6.82

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  • 5 weeks later...

12/10/2012

 

Abs & Arms

 

Ball Crunches – 15, 15, 15

Leg Raises –

Lying Tricep Extension – 0/8, 30/6, 50/6, 50/6, 50/6. Go up to 55lbs.

Cable Pushdown – 70/6, 70/6. Go up to 75lbs.

Seated DB Tricep Extension – 47/6. Go up to 50lbs.

Barbell Curls – 40/4, 60/6, 60/5, 60/5. Stay on 60lbs and control the weight on the way down and explode on the way up and get the 6 reps.

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

Cable Wrist Curls – 30/8, 35/8. Go up to 40lbs.

DB Wrist Curls – 60/10, 60/8. Go up to 65lbs.

 

Cardio

Bike

Level 7

Distance 13.5

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15/10/2012

 

Back

 

Deadlifts – 0/6, 50/6, 90/2, 100/6, 100/6, 100/6. Go up to 105lbs.

Bent Over Row – 80/4 ½, 80/5, 80/4. Stay on 80lbs.

Cable Row – 120/4, 150/6, 150/4. Stay on 150lbs.

Pull Ups – 0/8, 0/6.

 

Cardio

Run

Level 4.8

Distance 1.55

 

Legs still sore from workout on Saturday, did not want to cycle today really want to go for a run and it felt great I really enjoyed it.

Look into using high intensity running as my new cardio as I enjoy it.

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16/10/2012

 

Abs, Calves & Shoulders

 

Cable Crunches – 65/12, 65/12. Go up to 70lbs.

Weighted Leg Raises – 12/12, 12/8. Stay on 10lbs.

Seated Calf Raises – 90/8, 175/6, 175/6. Stay on 175lbs.

Leg Press Calf – 245/7, 245/7. Go up to 250lbs.

Hammer Strength Shoulder Press – 110/6, 150/6, 150/6. Go up to 155lbs.

Side Raises – 25/6, 25/6. Go up to 27lbs.

Rear Delts – 115/6, 115/6. Go up to 120lbs.

 

Cardio

Run (Min/Speed)

1/4, 2/4, 3/5, 4/6, 5/7, 6/8,

7/5, 8/6, 9/7, 10/8,

11/5, 12/6, 13/7, 14/8,

15/5, 16/6, 17/7, 18/8, 19/9, 20/4

Level 7

Distance 2

Incline 0.5%

Go up by 0.1 mph, start on 4.1 etc…

 

Awesome run, I absolutely loved it and found my passion for cardio again in running. I can’t wait to smash my record again tomorrow.

My weights were good, Portia trained with me today and having someone watch over me helped loads as she pointed out I can lift so much more than I am currently lifting, I think I am selling myself short, or I was.

I have still have room for improvement.

 

Intensity 7/10

Why?

I definitely need to be more mentally strong and believe in myself, I am strong I can do better I just need to realise this.

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Keep up the good work in here Matt, some nice training sessions.

 

Do you still record your nutrition in your log? I remember you used to list everything in detail and it was pretty cool reading through it ~ gave me a few ideas of things to try out.

 

Hey MF, thanks for the message.

Had a pretty busy time at work over the last month so let my online journalling slip a bit. Still been hitting the gym and writing it in my note pad old skool style. I am making more of an effort now to get my workouts on here and after your comment i will make an effort to get my nutrition on here too.

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17/10/2012

 

Legs

 

Squats – 0/6, 50/6, 70/4, 100/6, 100/6, 100/6. Second warm up set go up to 90lbs and working set up to 105lbs.

Stiff Leg Deadlifts – 0/6, 60/4, 95/6, 95/6. Go up to 100lbs.

Lunges – 25/6, 25/6. Go up to 27lbs.

 

Cardio

Run

Level 4.1 – 9.1. Go up to 4.2 – 9.2.

Distance 2.09

 

Legs feel great today, going lower on squats really makes my quads work which is what I need, keep it up.

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18/10/2012

 

Chest

 

Barbell Bench Press – 50/8, 90/4, 105/4, 105/5, 105/4. Stay on 105lbs and get 6 reps.

Incline Barbell Bench Press – 80/5, 80/4, 80/4. Stay on 80lbs and bring the bar to my chest for a full stretch and get 6 reps.

Dips – 0/11. Add on a 5lbs weight.

 

Cardio

Run

Level 4.2 – 9.2, go up to 4.3 – 9.3

Distance 2.15

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19/10/2012

 

Abs & Arms

 

Ball Crunches – 15, 15, 15

Leg Raises –

Lying Tricep Extension – 0/10, 30/4, 55/5, 55/4, 55/4. Stay on 55lbs.

Cable Pushdown – 75/6, 75/6. Go up to 80lbs.

Seated DB Tricep Extension – 50/6. Go up to 52lbs.

Barbell Curls – 50/3, 60/6, 60/6, 60/6. Stay on 60lbs, I felt that I didn’t fully control the weight and there was too much cheating and nbot enough muscle connection.

Curl Bar Curls – 55/3, 55/4. Stay on 55lbs.

Cable Wrist Curls – 40/8, 40/8. Go up to 42lbs.

DB Wrist Curls – 65/8, 65/8. Stay on 65lbs.

 

Cardio

Run

Level 4.3 – 9.3

Distance 2.18 Miles

 

Still have slight strain on my groin when performing leg raises so I just left them out again and will keep an eye on this.

Excellent workout and felt great and really focussed, 8/10.

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22/10/2012

 

Back

 

Deadlifts – 0/6, 50/6, 70/4, 105/6, 105/6, 105/6. Go up to 110lbs.

Bent Over Row – 50/6, 80/6, 80/6. Go up to 85lbs.

Cable Row – 120/3, 150/6, 145/6. Stay on 145lbs.

Pull Ups – 0/7, 0/5.

 

Cardio

Run

Level 3.4, 5.4 - 9.4

Distance 2.16

 

Really happy with the mind muscle connection today, my Back feels awesome. My cable rows felt like I was stopping short so I lowered the weight and will use that weight again next week and make sure I am getting the full range of motion before increasing the weight. 8/10

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23/10/2012

 

Abs, Calves & Shoulders

 

Cable Crunches – 50/8, 70/12, 70/12. Go up to 72lbs.

Weighted Leg Raises – 10/10, 10/10. Go up to 12lbs.

Seated Calf Raises – 90/8, 140/3, 175/8, 175/8. Go up to 180lbs.

Leg Press Calf – 250/8, 250/8. Go up to 260lbs.

Hammer Strength Shoulder Press – 110/4, 155/6, 155/6. Go up to 160lbs.

Side Raises – 27/6, 27/6. Stay on 27lbs.

Rear Delts – 120/5, 120/5. Go up to 120lbs.

 

Cardio

Run (Min/Speed)

Level 3.5/5.5 – 9.5

Distance 2.19

Incline 0.5%

 

Side Lateral raises need to be controlled better.

Really happy with all other exercises.

Changed my pre and post workout meals as an experiment, I made a smoothie consisting of protein powder, spinach, some fruit and water. I felt so much lighter and energetic, I had also had a great nights sleep so maybe that was part of it but I was finding having oats in the morning was too heavy.

I really enjoyed the smoothie and will keep with it for now I just feel full of energy.

Intensity 9/10.

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26/10/2012

 

Chest

 

Barbell Bench Press – 50/7, 90/3, 105/6, 105/6, 105/6. Go up to 110lbs.

Incline Barbell Bench Press – 80/5, 80/5, 80/4. Stay on 80lbs and bring the bar to my chest for a full stretch and get 6 reps.

Dips – 5/6.

 

Cardio

Run 20 Mins

Level 5.4

Distance 1.67

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  • 2 weeks later...

05/11/2012

 

Chest & Triceps

 

Barbell Bench Press – 50/8, 90/3, 105/6, 105/5, 105/4. Stay on 105lbs.

Incline DB Bench Press – 35/8, 50/8, 50/6. Go up to 55lbs.

Dec BB Bench Press – 50/5, 70/8, 70/7. Go up to 80lbs.

Cable Pushdown – 50/5, 60/8, 65/5. Stay on 65lbs.

Lying Tricep Press - 0/8, 30/6, 30/5. Go up to 35lbs.

 

Cardio

X Trainer 20 Mins

Level 5

Distance 2.16

 

BB Flat, Push chest out to take pressure off the shoulders.

Inc DB, turn the DB at the bottom of the movement to get a full range of motion.

Dec BB, get closer to the footrest so the bar clears the rack.

Chest and triceps were seriously sore from this workout, first day back in the gym for over a week, feeling great.

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06/11/2012

 

Legs

 

Squats – 50/6, 90/3, 110/6, 120/600/6. Go up to 130bs.

Leg Press – 180/6, 270/6, 320/6. Go up to 340lbs.

Leg Curls – 130/6, 175/6, 205/6. Go up to 210lbs.

Stiff Leg Deadlifts – 50/6, 70/6, 90/6.Go up to 100lbs.

 

Cardio

Run Interval

Level Lap/Speed – 1/4, 2/7.5, 3/4, 4/7.7, 5/4, 6/8, 7/4, 8/8, 9/4.

Incline 1

Distance 2.33

Time 27.03

 

Gym Time

Start 8.30am

Finish 10am

Total Time 1 ½ Hours

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  • 1 month later...

Daily Disclipines

 

Completed planned Mass machine workout & cardio ? Yes Legs first day back in 9 days legs felt like jelly

 

Intensity at the gym? yes in and out in just over 1 hour

 

Read/listened to motivational material today? About to read 5 levels of leadership

 

studied for minimum of one hour? Will do some tonight matt is working NYE until midnight, happy new year studying!

 

posted journal online? Yes

 

Updated food on myfitness pal? YEs

 

What was great about today?

 

Leg workout, felt great

Spoke to old work colleague

ate planned meals

completed DD's

 

What could of been better

 

More sleep so tired

 

What can I improve on

 

?

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