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Portia's training diary 2012


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Daily Disclipines

 

Completed planned Mass machine workout & cardio ? yes back and cardio

 

Intensity at the gym? 6.5/10 lack of sleep

 

Read/listened to motivational material today? maybe will read later

 

studied for minimum of one hour? not yet i have been like a zombie

 

posted journal online? yes

 

Updated food on myfitness pal?

 

What was great about today?

 

Bit mehh lack of sleep

 

What could of been better

 

More sleep

What can I improve on

 

study more

Thursday Back

Deadlifts x2 70lbs

Cable pulldowns x2 90lbs

Seated cable rows x1 90lbs

Bent over rows x1 30lbs

Hyper extensions x2 no weight

Good mornings x1

Mass Machine cardio 20 minutes level 3 distance

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Daily Disclipines

 

Completed planned Mass machine workout & cardio ? Yes chest & abs

 

Intensity at the gym? 6/10 so tired

 

Read/listened to motivational material today? yes

 

studied for minimum of one hour? yes about to do it now

 

posted journal online? Yes

 

Updated food on myfitness pal? yes

 

What was great about today?

 

i completed my workout even though i'm so tired

 

What could of been better

 

pretty much everything

More sleep

 

What can I improve on

 

Study

 

 

friday Chest & abs

Flat Bench press x3 20lbs 6 reps

Incline DB press x2 25lbs 8 reps

Weighted dips x2 assisted 110 6 reps

Leg lifts x2 a5 reps

Cable crunches x1 4olbs 12 reps

Crunches x1 15 reps

Mass machine cardio 20 minutes level 3 distance 6.70

 

Really tired we have a mouse in our place and i am petrified of it , its tiny but i am petrified the sheer stress of it keeping me awake!

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  • 2 months later...

What can I say except its been too long!!

 

Life has been rolling on and just not made an effort to post my workouts recently.

 

I have been lucky enough to get a weekend job with the personal training school i took my course for , i work while their weekend courses are running so get to interact with students and listen to the course again, its a great opportunity.

 

Also been researching starting my own PT business i really would prefer to work for myself and run my own ship!!

 

Unfortunately i have injured my neck don't know how , but i can barely turn my head to the right anf have had headaches nearly every day , been chiro and massage they say my neck is really tight and the muscles around the shoulder so no lifting this week plenty of stretching and some light cardio just been for a 10k walk .

 

I ventured to the dark side , by eating fish and eggs again but i'm back being vegan now i feel better being vegan anyway

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Today was legs with my neck being a bit sore i decided to lighten the weights and omit barbell squats and i used the dumbells at my side.

 

Also did an hour walk after work.

 

About to get my study on , I BUCK UP AND ACT AS THOUGH THE ACSM TEXTBOOK IS A BOOK A LOVE TO READ

 

Also got to stretch more so will do that before bed I BUCK UP AND ACT AS THOUGH THEM YOGA STRETCHES ARE STRETCHES I LOVE TO DO

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Blentec spicy tomato and carrot soup

 

http://i36.tinypic.com/2r3kq43.jpg

 

Easy just throw all the veg in a blendtec with salt, pepper, some chilli's and garlic and blitz!

 

Easy here's the end result

 

http://i36.tinypic.com/140c7zm.jpg so vibrant!

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Tonight is a three mile run will probably take it easy ran 3 miles in 23 minutes last night which was pretty fast, tomorrow night is 6miles and Saturday is 3 miles.

 

Road tested the new sneaks very comfy and I love the colour!

 

We bought a injurynomore massage stick for our legs , its painful but nice at the same time!!

 

Two weeks till vegas, plan on keeping up my running while where there modify it slightly will probably do the long run the day we leave as opposed to Friday the day we get back.

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This weeks training -

 

M Swimming and lower body weights

T 3.5 mile run with upper body weights

W 6x2min intervals 2 min recovery

T 3.5 mile run

F 5k race pace

 

Weekend rest, recover and stretch

 

Had the pleasure of training my friend the other night it was great and she enjoyed it, she wants to get in shape for her 30th this year and I am going to help here!!

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Last nights run was great seem to recover well between the intervals, last 2 minutes was tough my legs were done!!!

 

Two more runs of the week, Friday is long run but the training plan recommends doing a 5k race , no race to enter but will do 5k as fast as I can!

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  • 2 weeks later...

Not posted all week!!!

 

But another productive week of running Froday night was 7 miles but I think it was more than that, tomorrow we will run 8 miles before we jump on a plane to Las vegas!! Plan on doing a few treadmill runs to keep in the groove with running!!

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