Portia's training diary 2012

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rickb
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Re: Portia's training diary 2012

#376 Postby rickb » Thu Jun 27, 2013 9:29 pm

Tearing this log up! ;) keep up the great work!

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pphelps
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Re: Portia's training diary 2012

#377 Postby pphelps » Sat Jun 29, 2013 9:42 am

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Tried this stuff yesterday it is delicious!! They are about to release it to Canada..finally!!

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pphelps
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Re: Portia's training diary 2012

#378 Postby pphelps » Mon Jul 01, 2013 8:14 pm

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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pphelps
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Re: Portia's training diary 2012

#379 Postby pphelps » Tue Jul 02, 2013 8:31 pm

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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pphelps
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Re: Portia's training diary 2012

#380 Postby pphelps » Wed Jul 03, 2013 5:52 pm

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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pphelps
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Re: Portia's training diary 2012

#381 Postby pphelps » Thu Jul 04, 2013 9:08 pm

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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pphelps
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Posts: 458
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Re: Portia's training diary 2012

#382 Postby pphelps » Fri Jul 05, 2013 10:25 pm

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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pphelps
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Posts: 458
Age: 33
Joined: Mon Dec 26, 2011 11:04 am

Re: Portia's training diary 2012

#383 Postby pphelps » Sat Jul 06, 2013 9:13 pm

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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pphelps
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Age: 33
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Re: Portia's training diary 2012

#384 Postby pphelps » Mon Jul 08, 2013 1:14 pm

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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pphelps
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Posts: 458
Age: 33
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Re: Portia's training diary 2012

#385 Postby pphelps » Tue Jul 09, 2013 5:41 pm

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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pphelps
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Posts: 458
Age: 33
Joined: Mon Dec 26, 2011 11:04 am

Re: Portia's training diary 2012

#386 Postby pphelps » Wed Jul 10, 2013 3:32 pm

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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pphelps
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Posts: 458
Age: 33
Joined: Mon Dec 26, 2011 11:04 am

Re: Portia's training diary 2012

#387 Postby pphelps » Thu Jul 11, 2013 10:31 pm

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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pphelps
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Posts: 458
Age: 33
Joined: Mon Dec 26, 2011 11:04 am

Re: Portia's training diary 2012

#388 Postby pphelps » Fri Jul 12, 2013 10:26 pm

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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pphelps
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Re: Portia's training diary 2012

#389 Postby pphelps » Sat Jul 13, 2013 7:59 am

:P :P :P :P :P :P
Last edited by pphelps on Mon Sep 21, 2015 6:36 pm, edited 1 time in total.

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pphelps
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Re: Portia's training diary 2012

#390 Postby pphelps » Sun Jul 14, 2013 9:09 am

Saturday's cardio recumbent bike- distance 5.41 level 3 (16 minutes)

Sunday cardio- Treadmill incline1 % distance 1.67


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