keep up the great work!Portia's training diary 2012
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Re: Portia's training diary 2012
Tearing this log up! keep up the great work!
keep up the great work!
Re: Portia's training diary 2012
Tried this stuff yesterday it is delicious!! They are about to release it to Canada..finally!!
Re: Portia's training diary 2012
DB shoulder Press 17.5/12 22.5/8 30/6+3
DB side Laterals 10/10 17.5/16+5
Low Cable Pulley 17/7
DB reverse Flyes 15/12 22.5/13+10
Tricep Pushdowns 30/12 45/10+4
Lying Triceps 10/10 20/10+2
Seated Tricep Press 40/7
16 minute cardio recumbent bike Distance 5.35
Beautiful Vancouver, BC. Happy Canada Day
DB side Laterals 10/10 17.5/16+5
Low Cable Pulley 17/7
DB reverse Flyes 15/12 22.5/13+10
Tricep Pushdowns 30/12 45/10+4
Lying Triceps 10/10 20/10+2
Seated Tricep Press 40/7
16 minute cardio recumbent bike Distance 5.35
Beautiful Vancouver, BC. Happy Canada Day
Re: Portia's training diary 2012
Legs
Leg extension 55/15 70/12 120/10+6
Leg press 180/10 200/12 250/12+6
Smith machine squats 40/10 60/9+5+4
Seated LEg curls 75/15 115/15+7
Stiff legged Deadlifts 50/8 70/10+8
CAlf press (rest Pause) 100/15+10+9
Seated calf press 90/12+9+7
Great workout, but need to push more.
Went through my whole online journal today, wow it was an eye opener! I feel like I have stopped taking strides towards my goals last year I was taking giant leaps this year hardly taken any steps, need to step it up.
With food, workouts and career.
Leg extension 55/15 70/12 120/10+6
Leg press 180/10 200/12 250/12+6
Smith machine squats 40/10 60/9+5+4
Seated LEg curls 75/15 115/15+7
Stiff legged Deadlifts 50/8 70/10+8
CAlf press (rest Pause) 100/15+10+9
Seated calf press 90/12+9+7
Great workout, but need to push more.
Went through my whole online journal today, wow it was an eye opener! I feel like I have stopped taking strides towards my goals last year I was taking giant leaps this year hardly taken any steps, need to step it up.
With food, workouts and career.
Re: Portia's training diary 2012
Today was chest and biceps
Unable to use decline bench due to it being broke.
Flat bench press 20/8 40/2 30/5+3
Incline Bench press 15/8 20/7+3
DB flyes 15/12 22.5/9
Concentration curls 10/8 17.5/7
Barbell curls 35/8
Had to switch biceps round due to equipment being used , cardio tomorrow only and back on Friday I have split my cardio up so I can just focus on weights on that day.
Started to read skips contest journal from 1998, really got me amped up for the gym and going for my goals. Wrote down some things to work towards I read in the journal … How would I live my life if I was unstoppable? Its true I would be doing stuff a whole lot different. So pushing onwards and upwards now!!!
What was Great about today?
Completed planned workout
Ate planned meals
Drank plenty of water
Updated journal
Read 7 habits of highly successful people on the bus
Got myself a weeks more work by asking
Credit on our internet bill
Improvements
Intensity was 6/10 at the gym had a bad headache last night
Be more positive
Quote for the Day
Desire when harnessed is power, failure to do what you want to do the most paves a way to mediocrity
Unable to use decline bench due to it being broke.
Flat bench press 20/8 40/2 30/5+3
Incline Bench press 15/8 20/7+3
DB flyes 15/12 22.5/9
Concentration curls 10/8 17.5/7
Barbell curls 35/8
Had to switch biceps round due to equipment being used , cardio tomorrow only and back on Friday I have split my cardio up so I can just focus on weights on that day.
Started to read skips contest journal from 1998, really got me amped up for the gym and going for my goals. Wrote down some things to work towards I read in the journal … How would I live my life if I was unstoppable? Its true I would be doing stuff a whole lot different. So pushing onwards and upwards now!!!
What was Great about today?
Completed planned workout
Ate planned meals
Drank plenty of water
Updated journal
Read 7 habits of highly successful people on the bus
Got myself a weeks more work by asking
Credit on our internet bill
Improvements
Intensity was 6/10 at the gym had a bad headache last night
Be more positive
Quote for the Day
Desire when harnessed is power, failure to do what you want to do the most paves a way to mediocrity
Re: Portia's training diary 2012
Cardio only today
Distance 1.64 incline 1% 16 minutes
What was Great about today?
Completed planned workout
Ate planned meals
Drank plenty of water
Updated journal
Read 7 habits of highly successful people on the bus
about to do some research on own business
Improvements
Pushed a bit more on cardio
Quote for the Day
Be kind whenever possible. It is always possible.
Dalai Lama
Distance 1.64 incline 1% 16 minutes
What was Great about today?
Completed planned workout
Ate planned meals
Drank plenty of water
Updated journal
Read 7 habits of highly successful people on the bus
about to do some research on own business
Improvements
Pushed a bit more on cardio
Quote for the Day
Be kind whenever possible. It is always possible.
Dalai Lama
Re: Portia's training diary 2012
Back
DB Pullover 25/10 42.5/10+5
Close grip pulldown 70/10 92.5/10+4
1 arm DB row 25/10 42.5/10+5
Wide Grip Row 70/10 92.5/10 95/10+5
Barbell Deadlifts 25/10 65/10+6
Workout was A for awesome!!!!
What was Great about today?
Completed planned workout and it was a great back workout
Ate planned meals
Drank plenty of water
Updated journal
Read 7 habits of highly successful people on the bus
about to do some research on own business- printed business plan list and will start working through
Improvements
Last meal was late
Quote for the Day
They always say time changes things, but you actually have to change them yourself.
Andy Warhol
DB Pullover 25/10 42.5/10+5
Close grip pulldown 70/10 92.5/10+4
1 arm DB row 25/10 42.5/10+5
Wide Grip Row 70/10 92.5/10 95/10+5
Barbell Deadlifts 25/10 65/10+6
Workout was A for awesome!!!!
What was Great about today?
Completed planned workout and it was a great back workout
Ate planned meals
Drank plenty of water
Updated journal
Read 7 habits of highly successful people on the bus
about to do some research on own business- printed business plan list and will start working through
Improvements
Last meal was late
Quote for the Day
They always say time changes things, but you actually have to change them yourself.
Andy Warhol
Re: Portia's training diary 2012
Recumbent bike distance 5.37 level 3
What was great about today?
Ate planned meals
Did my cardio
Wrote some of my business backbones
Improvements
Drank more water slackened off at work!
Quote of the day
For every minute, the future is becoming the past.
Thor Heyerdahl
What was great about today?
Ate planned meals
Did my cardio
Wrote some of my business backbones
Improvements
Drank more water slackened off at work!
Quote of the day
For every minute, the future is becoming the past.
Thor Heyerdahl
Re: Portia's training diary 2012
What was Great about today?
Great shoulder & tricep workout
ate planned meals
drank lot of water
Wll be going to sse some friends later
day off from work
Improvements
Stretched more
Quote for the Day
God gives talent. Work transforms talent into genius.
Anna Pavlova
Great shoulder & tricep workout
ate planned meals
drank lot of water
Wll be going to sse some friends later
day off from work
Improvements
Stretched more
Quote for the Day
God gives talent. Work transforms talent into genius.
Anna Pavlova
Re: Portia's training diary 2012
If you do what you've always done, you'll get what you've always gotten.
Tony Robbins
Legs
Leg extension 55/15 70/12 125/13+6
Leg press 180/12 200/12 260/12+5
S/machine squats 40/12 65/12+4
Seated leg curls 75/12 120/16+4
Stiff legged Deadlifts DB's 25/12 35/15+7
Calf Press 100/18+11+8
Seated calf press 90/12 140/7+4
Had to use DB's on deadlifts gym was too busy
What was Great about today?
Great leg workout smashed through last weeks weights
ate planned meals
drank lot of water
researched cost of equipment
Improvements
Stretched more was rushed before work
Quote for the Day
If you do what you've always done, you'll get what you've always gotten.
Tony Robbins
Tony Robbins
Legs
Leg extension 55/15 70/12 125/13+6
Leg press 180/12 200/12 260/12+5
S/machine squats 40/12 65/12+4
Seated leg curls 75/12 120/16+4
Stiff legged Deadlifts DB's 25/12 35/15+7
Calf Press 100/18+11+8
Seated calf press 90/12 140/7+4
Had to use DB's on deadlifts gym was too busy
What was Great about today?
Great leg workout smashed through last weeks weights
ate planned meals
drank lot of water
researched cost of equipment
Improvements
Stretched more was rushed before work
Quote for the Day
If you do what you've always done, you'll get what you've always gotten.
Tony Robbins
Re: Portia's training diary 2012
Today was cardio only
Treadmill incline 1% distance 1.60better than Sunday
Abs
Plank (front)3 x 30 seconds
Plank (sides) 3x30 seconds
Ball crunches 3x15
Med ball twist 2x15
What was great about today
Ate planned meals
Completed cardio workout
Drank lots of water
Researched for business plan
Spent an hour writing business plan
improvements
Pushed more on cardio I had some left in me
Quote for the day
Start with the end in mind!
Treadmill incline 1% distance 1.60better than Sunday
Abs
Plank (front)3 x 30 seconds
Plank (sides) 3x30 seconds
Ball crunches 3x15
Med ball twist 2x15
What was great about today
Ate planned meals
Completed cardio workout
Drank lots of water
Researched for business plan
Spent an hour writing business plan
improvements
Pushed more on cardio I had some left in me
Quote for the day
Start with the end in mind!
Re: Portia's training diary 2012
What was great about today
Ate planned meals
Great chect & biceps workout
Drank lots of water
Researched for business plan
Work were singing my praises....always nice!
improvements
equipment at the gym! Hate waiting for stuff!
Quote for the day
Ask yourself: Have you been kind today? Make kindness your daily modus operandi and change your world.
Annie Lennox
Ate planned meals
Great chect & biceps workout
Drank lots of water
Researched for business plan
Work were singing my praises....always nice!
improvements
equipment at the gym! Hate waiting for stuff!
Quote for the day
Ask yourself: Have you been kind today? Make kindness your daily modus operandi and change your world.
Annie Lennox
Re: Portia's training diary 2012
I forgot to write yesterdays chest workout
Bench press 20/8 30/7+3
Incline Press 15/8 25/7+2
DB flyes 15/12 22.5/15+5
Concentration curls 10/12 17.5/8+2
Barbell Curls 35/9+3
Back
Db Pullover 25/12 15/7+4
Close Grip Pulldown 70/12 90/12+5
Db rows 25/12 45/11+5
Wide grip row 70/10 100/9+5
Barbell deadlifts 40/12 70/10+5
excellent workout both days
What was great about today
Ate planned meals
Great back workout
Drank lots of water
Researched for business plan
Work gave me a bottle of wine nice gesture!
improvements
read more of my book
Quote for the day
Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.
Napoleon Hill
Bench press 20/8 30/7+3
Incline Press 15/8 25/7+2
DB flyes 15/12 22.5/15+5
Concentration curls 10/12 17.5/8+2
Barbell Curls 35/9+3
Back
Db Pullover 25/12 15/7+4
Close Grip Pulldown 70/12 90/12+5
Db rows 25/12 45/11+5
Wide grip row 70/10 100/9+5
Barbell deadlifts 40/12 70/10+5
excellent workout both days
What was great about today
Ate planned meals
Great back workout
Drank lots of water
Researched for business plan
Work gave me a bottle of wine nice gesture!
improvements
read more of my book
Quote for the day
Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.
Napoleon Hill
Re: Portia's training diary 2012
Last edited by pphelps on Mon Sep 21, 2015 6:36 pm, edited 1 time in total.
Re: Portia's training diary 2012
Saturday's cardio recumbent bike- distance 5.41 level 3 (16 minutes)
Sunday cardio- Treadmill incline1 % distance 1.67
Sunday cardio- Treadmill incline1 % distance 1.67
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