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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 18, 2013 2:51 pm 
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Manatee
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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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"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 19, 2013 9:39 pm 
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Posts: 453
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

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jun 20, 2013 10:04 pm 
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Manatee
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Posts: 453
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 25, 2013 11:05 am 
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Posts: 453
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 25, 2013 11:16 am 
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Posts: 453
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 25, 2013 11:25 am 
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Manatee
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Posts: 453
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 25, 2013 11:40 am 
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Posts: 453
Scotiabank Half Marathon Medal

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_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 25, 2013 11:45 am 
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Posts: 453
Image

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jun 25, 2013 8:48 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Measurements

Tuesday 25th June 2013

Weight 178lbs
Neck 14.5 Inches
Chest 40 Inches
Waist 34 Inches
Calves R 15.8, L 15.9
Quads R 19.4, L 20
Biceps R 12.5, L 12.5
Bodyfat 18.05%

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 26, 2013 2:00 am 
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VBB Moderator Powerlifter & Ultrarunner
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Posts: 3840
Location: Christchurch, New Zealand.
Congrats on the race Matt, excellent work !!

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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jun 26, 2013 10:25 pm 
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Posts: 453
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

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jun 27, 2013 10:03 pm 
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Posts: 453
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jun 28, 2013 1:58 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
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?

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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 01, 2013 12:20 pm 
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Posts: 453
Mini Forklift Ⓥ wrote:
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 01, 2013 12:25 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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