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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jun 27, 2013 9:29 pm 
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Rabbit
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Joined: Mon Jun 24, 2013 10:25 am
Posts: 55
Tearing this log up! ;) keep up the great work!

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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Jun 29, 2013 9:42 am 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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Tried this stuff yesterday it is delicious!! They are about to release it to Canada..finally!!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jul 01, 2013 8:14 pm 
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Manatee
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Posts: 494
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

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Beautiful Vancouver, BC. Happy Canada Day


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Jul 02, 2013 8:31 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Jul 03, 2013 5:52 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jul 04, 2013 9:08 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jul 05, 2013 10:25 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Jul 06, 2013 9:13 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jul 08, 2013 1:14 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Jul 09, 2013 5:41 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Jul 10, 2013 3:32 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jul 11, 2013 10:31 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jul 12, 2013 10:26 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Jul 13, 2013 7:59 am 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
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Taken May 2011

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Taken July 12 2013

Found some older photos when I first started lifting seriously , I though I was arnie lol, took one last night compare thankful I have made improvements since


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Jul 14, 2013 9:09 am 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
Saturday's cardio recumbent bike- distance 5.41 level 3 (16 minutes)

Sunday cardio- Treadmill incline1 % distance 1.67


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