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Matts Workout Journal


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Monday 10th June 2013

 

Shoulders & Triceps

 

DB Shoulder Press: 30/10, 40/8, 50/7 - Stay on 50lbs

Lateral Raise: 12/10, 17/10 - Go up to 20lbs

Low Pulley Raise: 15/6 - Stay on 15lbs

Reverse DB Flyes: 12/10, 17/10 - Go up to 20lbs

Tricep Pushdown: 42/10, 60/10 - Go up to 65lbs

Lying Tricep Extension: 20/10, 35/11 - Go up to 40lbs

Seated Tricep Press: 35/10, 55/8 - Stay on 55lbs

 

 

Cardio

16 Minutes High Intensity

1% Incline

Distance: 1.81 Miles

 

Body weight: 179.5lbs

 

Workout & Cardio: 6.5/10

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Tuesday 11th June 2013

 

Legs

 

Leg Extension: 70/15, 90/12, 135/12 - Go up to 140lbs

Leg Press: 180/12, 250/10, 300/12 - Go up to 310lbs

Squat: 40/12, 65/12 - Go up to 70lbs

Hamstring Curl: 80/12, 140/12 - Go up to 145lbs

Stiff Leg Deadlift: 65/10, 100/8 - Stay on 100lbs

Calf Press: 110/16, 110/14, 110/12 - Go up to 115lbs

Calf Raise: 90/10, 150/6 - Stay on 150lbs

 

Workout: 7/10

 

Quad exercises really tested my cardiovascular system today, I had difficulty with breathing.

Hamstrings are tight, need to invest more time into foam rolling and stretching.

Felt tires from finishing work late last night and getting up early for the gym which effected my mental strength, still did a great job but I know I can do better.

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Thursday 13th June 2013

 

Chest & Biceps

 

Decline BB Press: 0/12, 60/10, 100/9 - Go up to 105lbs

Incline DB Press: 30/10, 60/6 - Stay on 60lbs

DB Flyes: 20/10, 35/9 - Go up to 37lbs

Concentration Curl: 25/10, 40/6 - Stay on 40lbs

Barbell Curls: 50/10 - Go up to 55lbs

Ab Crunches: 10, 10, 10

 

Cardio

1% Incline

16 Minutes

Distance: 1.76 Miles

 

Managed to get the day off work today so felt great being able to focus more on the gym. Had an awesome workout, I think this is down to my stretching and loosening up all my super tight muscles.

 

Workout & Cardio: 7.5/10

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Friday 14th June 2013

 

Back

 

DB Pullover: 45/10, 70/9 - Stay on 70lbs

Close Grip Pulldown: 85/10, 130/8 - Stay on 130lbs

One Arm Row: 36/10, 55/10 - Go up to 57lbs

Wide Row: 70/10, 105/10 - Go up to 110lbs

Deadlift: 60/10, 95/10 - Go up to 100lbs

 

Workout: 7.5/10

 

Loving being back in a routine in the gym, felt a little tired today as I went to the gym before work.

 

Cardio

 

After work I went back to the gym to do cardio

 

16 Minute Run

1% Incline

Distance: 1.83 - Beat my record which is awesome - 9/10

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Sunday 16th June 2013

 

10 Mile Run outside, this will be the last long run until the half marathon on Sunday.

This week I will do three workouts and three short runs and take some time to rest and be ready to take on the 13 miles on sunday.

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Tuesday 18th June

 

Shoulders & Triceps

 

DB Shoulder Press: 32/10, 40/9, 50/8 - Go up to 52lbs

Lateral Raise: 12/10, 20/10 - Go up to 22lbs

Low Pulley Raise: 15/9 - Go up to 17lbs

Reverse DB Flyes: 12/10, 20/10 - Go up to 22lbs

Tricep Pushdown: 42/12, 62/11 - Go up to 65lbs

Lying Tricep Extension: 25/12, 40/10 - Go up to 45lbs

Seated Tricep Press: 35/12, 55/10 - Go up to 57lbs

 

 

Cardio

16 Minutes High Intensity

1% Incline

Distance: 1.68 Miles

 

Cardio today felt like I was doing a great job but I was a little off my personal best, I will beat it tomorrow.

 

Body weight: 177lbs, dropped a couple of pounds

 

Workout & Cardio: 7.5/10

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Thursday 19th June 2013

 

Chest & Biceps

 

Decline BB Press: 0/12, 60/10, 105/6 - Stay at 105lbs

Incline BB Press: 30/12, 70/6 - Used Barbell today, will be back on DB's next week

DB Flyes: 25/10, 35/9 - Go up to 37lbs

Concentration Curl: 25/12, 40/9 - Go up to 42lbs

Barbell Curls: 55/9 - Go up to 60lbs

 

Cardio

1% Incline

16 Minutes

Distance: 1.58 Miles

 

Finished work and had my preworkout meal a bit late then hit the gym, it certainly didn't settle in time which did cause some discomfort whilst working out. I felt the workout went well but I know I could have done better, silly mistake but will know for next time.

 

Workout & Cardio: 7/10

 

Day 2 on creatine

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Thursday 20th June 2013

 

Back

 

DB Pullover: 45/12, 70/12 - Go up to 75lbs

Close Grip Pulldown: 85/10, 130/9 - Stay on 130lbs

One Arm Row: 40/12, 60/8 - Stay on 60lbs

Wide Row: 70/10, 110/8 - Stay on 110lbs

Deadlift: 60/12, 100/10 - Go up to 110lbs

 

Workout: 6.5/10

 

Cardio

 

16 Minute Run

1% Incline

Distance: 1.58

slipped at work and went over on my ankle, so I took it easy on my run but I think its fine as there was no pain or soreness.

Was a bit grumpy today at work, not sure why? I slept well, have been eating well, maybe I need to go up a little more in my food, will keep an eye on this and make changes soon.

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Legs have been really sore since the Half Marathon on Sunday and my whole body seems to be struggling to recover from it. There were a few hills to climb and the weather was nice but that was about the only difference from my training, I guess it just took it out of me.

The experience of running a Half Marathon was AWESOME and i'd definitely do it again next year.

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Tuesday 25th June

 

Shoulders & Triceps

 

DB Shoulder Press: 35/10, 40/10, 52/6 - Went a on this weight and was happy I got my 6, stay on this weight and get at least 8 next week.

Lateral Raise: 12/10, 22/7 - Felt AWESOME, I got 7 full reps on this new weight and managed a few half reps until I had nothing left.

Low Pulley Raise: 17.5/5.5 - Use 15lbs, going up by just 2.5lbs seemed a huge jump, will use 15lbs and build up my reps.

Reverse DB Flyes: 12/10, 25/11 - Go up to 27lbs

Tricep Pushdown: 42/12, 65/11,3 - Go up to 67lbs

Lying Tricep Extension: 30/12, 45/5.5 - Stay on 45lbs, I did a rest pause set on previous exercise which left me feeling like I had nothing left for this exercise, but triceps are feeling great.

Seated Tricep Press: 35/12, 60/6 Stay on 60lbs

 

 

Cardio - N/A

16 Minutes High Intensity

1% Incline

Distance:

 

Need to rest my legs for a few more days before I get back into running.

 

Body weight: Unknown

 

Workout & Cardio: 6/10

 

Had an early night and got up at 5am for the gym, my body still feels slightly off from the marathon but I wanted to get back into my weight training so I was back at the gym today. I got to the gym a few minutes late and decided to skip my warm up which was a mistake as it always makes me lift better. The first exercise seemed heavier than it was and then I loosened up and got into it.

Feel sleepy tired today, will use this week to get myself back into the routine of going to the gym and next week I will bring back my cardio.

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I have increased my calories again this week by adding some more coconut oil and protein powder bringing me up to:

Calories: 2788

Protein: 190.8

Carbs: 303

Fats: 104.6

 

My goal is to build muscle and I know I need to increase my food to make this happen, I have previously had a fear of just getting fat from eating to much but I know if I eat enough clean food I can build muscle without putting on to much fat.

Instead of constantly changing my food I plan to keep it the same or gradually increase it by reviewing my weekly progress.

 

This is the start of my 12 month challenge to build a better body.

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Wednesday 26th June 2013

 

Chest & Biceps

 

Decline BB Press: 0/12, 60/10, 105/9,4 - Go up to 110lbs, awesome workout got myself mentally prepared and knew I was going to lift this

Incline BB Press: 40/12, 70/7,2 - Stay on 70lbs

DB Flyes: 25/10, 37/7,2 - Stay on 37lbs

Concentration Curl: 25/10, 45/7,3 - Stay on 45lbs

Barbell Curls: 60/7,4 - Stay on 60lbs

 

Cardio N/A

1% Incline

16 Minutes

Distance:

 

Todays workout was the best in a long time and I think it was all down to being more mentally focussed and it was such a powerful tool tonight, I felt great beating my previous reps/weights. Great work tonight, I need to treat every workout and every body part the same as tonight.

Workout: 8/10

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Thursday 27th June 2013

 

Back

 

DB Pullover: 45/12, 75/6 - Stay on 75lbs, this was the last exercise rather than the first so was pretty tough.

Close Grip Pulldown: 85/10, 130/12,4 - GO up to 135lbslbs

One Arm Row: 40/12, 60/11,4 - Go up to 65lbs

Wide Row: 70/10, 110/9.5,3 - Stay on 110lbs

Deadlift: 60/10, 110/10,3 - Go up to 115lbs

 

Workout: 7.5/10

 

Cardio - N/A

 

16 Minute Run

1% Incline

Distance:

 

Awesome workouts this week, really happy with the progress I am making because I am focussing so much more and I have a purpose rather than just turning up at the gym.

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Forgot to add that is a great looked medal as well !! How did you feel in the hours and days after the race? Much soreness or not too bad?

 

Actually after the run I really found it difficult to eat much, must have been the trauma on my body from the run. Other long runs I have done I just demolish food but not after the half marathon. My legs were a bit weak for a few days but I think what I noticed the most was the hunger, I felt like I could just eat constantly for about a week after, but I tried to keep my food clean after the next days treat meals.

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Tuesday 25th June

 

Shoulders & Triceps

 

DB Shoulder Press: 35/10, 40/8, 52/3, had such a tight shoulder I couldn't lift at all.

Lateral Raise: 12/10, 22/8,4

Low Pulley Raise: 15/6

Reverse DB Flyes: 12/10, 27.5/10

Tricep Pushdown: 42/12, 67/8,3

Lying Tricep Extension:

Seated Tricep Press:

 

Workout & Cardio: 5/10

 

Seriously pulled my shoulder today, I have such tight muscles which I think its due to the hours I put in at work this weekend. I will book a massage to try and ease the tension, after this workout I spent about 25 minutes stretching and using the foam roller.

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