pphelps Posted September 23, 2013 Author Share Posted September 23, 2013 Today i started Jim stoppani's Shortcut to Shred workouts Chest Smith machine bench press 30lbs 11 reps 3 setsIncline Smith machine Press 30lbs 11 reps 3 setsDecline Barbell press 20lbs 11 reps 3 setsDips ( assisted) 150lbs 11 reps 4setsClose grip bench press 15lbs 11 reps 3 setsMed ball crunches 8lbs 15 reps 3 setsHip thrust 15 reps 3 sets basically you do one minute of cardio in between each set any cardio you want I did kettlebell swing, body weight squats, skipping, high knees, mountain climbers Great workout after a week off from the gym!! Plans for this week- Start my apprenticeship program ( to become a Great Personal Trainer)Plan stuff for holiday in 3 weeks to englandread morelisten to more audio!! I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'Muhammad Ali Link to comment Share on other sites More sharing options...
pphelps Posted September 26, 2013 Author Share Posted September 26, 2013 Tues- Shoulders & Legs Barbell Shoulder press 40/11 40/11 40/11Alt DB Press 15/11 15/11 15/11Upright Rows 50/11 50/11 50/11Barbell squats 20/11 20/11 20/11Barbell Deadlifts 50/11 50/11 50/11Walking Lunges 8/11 8/11 8/11Standing calf raises 3x11Seated Calf Raises 90/11 90/11 90/11 Weds- Back & BicepsBent over Barbell rows 60/11 60/11 60/11Db Rows 25/11 25/11 25/11Seate Rows 85/11 85/11 85/11Barbell Shrugs 70/11 70/11 70/11Barbell Curls 40/11 40/11 40/11Preacher curls 25/11 25/11 25/11Wrist Curls 15/11 15/11 15/11 Thurs-Chest & TricpesIncline DB Flyes 15/15 15/15 15/15Db Flyes 17.5/15 17.5/15 17.5/15Cable Crossovers 3/15 3/15 3/15Tricep Pushdown 35/15 35/15 35/15Lying tricep extension 40/15 40/15 40/15Crunches 3 x15Oblique Crunches 3x15 Busy day off today, will be 3 gyms in one day ywca for volunteering, ymca for my workout and the works gym for my appreticship work!Also got some errands to do for our holiday in a few weeks Link to comment Share on other sites More sharing options...
pphelps Posted September 27, 2013 Author Share Posted September 27, 2013 Db side laterals 10 x15 3 setsFront barbell raises 20x15 3 setsRear Db laterals 10x15 3 setsLeg extension 70x15 4 setslegs curls 85x15 4 setsseated calf raises 90x15 3 setscalf machine 70x15 3 sets horrible day in Vancouver today rain rain rain!! The summer has gone ;-( Link to comment Share on other sites More sharing options...
pphelps Posted October 29, 2013 Author Share Posted October 29, 2013 Arrived back in vancouver on saturday afternoon, nice trip back to the U K but glad to be back in Vancouver!! 1lb weight gain in 2 weeks vacation, managed to eat relatively well but in England Vegan food was a chire to find!! First day back at the gym ,managed to hit the gym 10 days of of 14, not bad considering a wedding was in there !! Mass machine Training chest & Abs Barbell Bench press 25/8 25/8 25/8Incline Db press 27.5/8 27.5/8Dips ( assisted) 130/8 130/8Cable crunches 35/15Crunches -/15Leg Lifts 5/15 Link to comment Share on other sites More sharing options...
pphelps Posted October 29, 2013 Author Share Posted October 29, 2013 Back in England for 9 days after 4 days in NYC. A mass machine wedding' date=' Mattpb and me getting married at NYC city hall on Tuesday!! Just the 2 of us!! [img']http://i40.tinypic.com/sonuj9.jpg[/img] Link to comment Share on other sites More sharing options...
pphelps Posted October 29, 2013 Author Share Posted October 29, 2013 (edited) Today was Legs Squats 30/8 30/8 30/8Leg Press 180/8 180/8 180/8Stiff legged deadlifts 40/8 40/8Leg Curls 100/8 100/8Calf Press 140/8 140/8Seated calf Press 110/8 110/8 First time doing legs for 2 weeks they were shaking at the end of the session!! Edited September 21, 2015 by pphelps Link to comment Share on other sites More sharing options...
pphelps Posted October 31, 2013 Author Share Posted October 31, 2013 Shoulders DB press 25/8 25/8 25/8Military press 20/8 20/8DB Lateral raises 15/8 15/8Rear Laterals 20/8 20/8Shrugs 40/10 40/10Upright rows 10/8 10/8 Mass Machine Cardio distance 6.41 strange jet lag going on, feeling tired at 7pm and sleeping until 4.30am getting enough sleep but still feel exhausted ! Link to comment Share on other sites More sharing options...
pphelps Posted October 31, 2013 Author Share Posted October 31, 2013 Today was Mass Machine BAck Bent over rows 30/8 30/8Cable pulldowns 85/8 85/8 85/8Seated rows 85/8 85/8Hyper ext 10/8 10/8Good mornings -/8 -/8 No cardio, excellent workout!! Must calculate macros today on food Love this Place NYC!http://i43.tinypic.com/11jas0j.jpg Link to comment Share on other sites More sharing options...
pphelps Posted November 2, 2013 Author Share Posted November 2, 2013 What a busy day at work, technology issues!! Today was Arms Bar Curls 20/8 20/8 20/8Alt Db Curls 22.5/8 22.5/8Db Hammer Curls 25/8Lying Triceps 15/8Tricep Press down 35/8 25/8o/head tri ext 25/10 25/10Wrist curls 15/8 15/8Db Wrist Curls 15/8 CArdio completed on the xtrainer! Link to comment Share on other sites More sharing options...
pphelps Posted November 4, 2013 Author Share Posted November 4, 2013 Mass machine Chest & Abs Barbell Bench Press 30/6 30/5 30/5DB Incline Press 30/6 30/6Dips (assisted) 125/8 125/8Leg Lifts 2x15Crunches 2x15 Mass machine cardio distance 6.45 beat last weeks distance!!! Excellent workout the 30lbs on the incline felt quite easy!! Link to comment Share on other sites More sharing options...
pphelps Posted November 7, 2013 Author Share Posted November 7, 2013 yesterday was shoulders had to switch as the gym was so busy Db press 27.5/6 27.5/6 27.5/6Military press 25/6 25/6Db Laterals 17.5/6 17.5/6Rear Laterals 22.5/6 22.5/6Shrugs 45/6 45/6Upright rows 15/6 15/6 Today was Legs squats 35/6 x3leg press 190/6 x2stiff leg deadlifts 50/6 x2leg curls 110/6 x2calf press 110/8 x3seated calf 115/6 x2 good workouts, today lacked intensity , i need to load the mm120 power statements on my ipod again listen to them through my workout. had a great day yesterday, went to watch Last Vegas quite a funny film and went for sushi with my husband (lol) sounds funny saying that now were married!! Link to comment Share on other sites More sharing options...
pphelps Posted November 8, 2013 Author Share Posted November 8, 2013 Barbell Rows 35/6 35/6Cable Pulldowns 87.5/6 87.5/6Seated Cable Rows 87.5/6 87.5/6Hyper ext 2x8 Not a bad workout but thinking of changing to Mon, wed, Fri and Sat , Sun as Tuesday Thursday are always busy for me i volunteer then i usually got to my works gym to do some Personal Training Stuff and my workout and food suffer for it. Food was meh not on time and sporadic hence the reason to change my workout days. Link to comment Share on other sites More sharing options...
pphelps Posted November 9, 2013 Author Share Posted November 9, 2013 Today was arms Bar curls 25/6 x2alt db curls 25/6x2hammer curls 25/6Tricep ext lying 15/6Tricep pushdown 37.5/8 40/6Over head tri ext 27.5/6x2Wrist curls 20/6 Cardio smashed last weeks 6.60!!!!! Pushed hard had some new tunes on my ipod Monster- Eminem & RhiannaWild- jessie J BIG sean & Dizzie rascal!! Link to comment Share on other sites More sharing options...
pphelps Posted December 26, 2013 Author Share Posted December 26, 2013 Hit the gym at 1pm today, i thought it would be busier but was pretty quiet I did a 5 min warm up the x trainer Wide push ups 3x12Hammer strength Chest Press 30x13 x3 setsCable Flyes 3x12 on kinesis Narrow push ups 3x12Overhead DB ext 25x12x3 setsTricep Pushdowns 30x12 x3sets Workout took 38 minutes i always wear my hear rate monitor so that told me i burnt 308 cals. Spent around 15-15 minutes foam rolling stretching and trying to release this know in my traps. 100% clean eating today!!! Yesterday we went to the four seasons hotel in Vancouver for xmas lunch they made a full vegan menu just for us 2, me and the hubby were over the moon pic below. the Chef was so nice he came out at every course and brought the food to us talking about it. http://i41.tinypic.com/23vb12x.jpg It was exceptional Link to comment Share on other sites More sharing options...
pphelps Posted December 28, 2013 Author Share Posted December 28, 2013 http://i40.tinypic.com/6r7asj.jpg Link to comment Share on other sites More sharing options...
pphelps Posted December 29, 2013 Author Share Posted December 29, 2013 I went to the gym at 2pm to do legs, it was sooo busy i thought it would be quiet. Had to switch a few things up as it was so busy, squat rack and smith machine forget it Leg extension 85x12 3 setsleg curls 100x12 3 setsLeg press 145x12 3 setsPlie squats with kettlebell 3x12Seated calf 100/12 50/25 50/25Standing calf press 90 x12 3 sets not a bad workout but it annoys me having to change stuff up!! Link to comment Share on other sites More sharing options...
pphelps Posted December 30, 2013 Author Share Posted December 30, 2013 Today i did shoulders, weights as somewhat pathetic recently hurt my shoulder no idea how but somewhat limits my lifts. DB press 10/25 x 3sets ( 10lbs noooooo usually do 30lbs)Front raise 10x12 x 3 setsCable lateral raises 7.5x12 3 setsRear Delts 40x12 3 setsBall crunches (Abs) 3 setsBall tucks 3 setsBosu knee cross 3 sets It was a good workout Heart Rate monitor said 388 cals burnt I got up a bit later today, i have a bad cough and sore throat don't feel ill more of an annoyance. I weight myself lost 1.4lbs of xmas weight only ????? to go lol Link to comment Share on other sites More sharing options...
pphelps Posted January 1, 2014 Author Share Posted January 1, 2014 Hit the gym at 7am , no hangover for me!! we went to watch the wolf of wall street last night, really good film . Long though it was 3 hours! Shoulder still bothering me so had to do hammer strength press again 35/12 3 setsPush ups 3x12 (slow and controlled)Cable flyes 7.5x12 3 setsNarrow push ups 3x121 arm tricep pushdown 7.5x12 3 setsOverhead tricep DB 27.5x12 3setsLying Triceps 15x12 3 setsBench Dips 3x12 298 cals burnt, i was p!ssed going into the session i got to the gym and they had stopped my direct payments for my membership for some stupid reason. so was annoyed i hadto spend some time before getting into the gym sorting that out. Weighed in today at 167.5lbs, and took photos i will be taking weekly photos again not done this in a while. Link to comment Share on other sites More sharing options...
pphelps Posted January 4, 2014 Author Share Posted January 4, 2014 Today was Shoulders Still taking it easy due to the nagging pain DB Press 12.5/25 x 3Arnold Press 15/15 x3CAble lateral raises 10/10 x3Rear delt cable 5/10x3DB rear 17.5/10 x3Front delt Raises 12.5/10 Ball crunches 3x15Bicycles 3x15Dynamic plank on bosu 3x10 Prett good workout tomorrow is LEGS!!!!!! Busy day at work, 5 th meal was late but i wasnt too hungry so i waited until i got home after work!! Tomorrow GymLaundryCostco run ... againread more of my bookHairdressers- its not urgent but should of done it today Link to comment Share on other sites More sharing options...
pphelps Posted January 5, 2014 Author Share Posted January 5, 2014 SO i weighed myself today.. down to 165.5lbs. Feeling much better this week. Feeling like i want to hit the gym all the time I love this feeling!! Tonight i had to talk myself out of going to the gym to do arms already done legs today, just got that bite!! Leg ext 3x10Wide barbell squats 3x10Leg press 3x10Walking Barbell lunges 3x10 Both legsLeg curls 3x101 leg deadlifts 3x10 both legs ( Hate these)!!Seated Calf 3x10Standing Calf 3x10 I also did some glute kickbacks on the cable 3x15 both legs, heart rate monitor show 543 cals burnt. Great day today- got lots done emailed some apartments for viewings next week, need to save more money to buy a place so downsizing from 1 bed to studio (maybe) will go check some places out Link to comment Share on other sites More sharing options...
pphelps Posted January 7, 2014 Author Share Posted January 7, 2014 Today is a rest day!! Yesterday i did back and biceps Precor lat pulldown 3x10Wide lat pulldowns 3x10Bent over rows 3x10Narrow seated row 3x10Hyper ext 3x10Barbell curls 3x10Alt Db 3x10Hammer curls 3x10 Really good workout yesterday, and the gym was relatively quiet considering its new year! Plans for today costcobuy my sister a present for her birthdayreadfinish vision board Link to comment Share on other sites More sharing options...
pphelps Posted January 17, 2014 Author Share Posted January 17, 2014 Legs Supersets Leg curl & leg extDB lunges & abductorsGlute Bridges & adductors Drop set leg press 1 leg squats Seated & standing Calf press No cardio today! http://i41.tinypic.com/b4dmxs.jpg Some vegan Treats, got to wait until jan 31st to sample Link to comment Share on other sites More sharing options...
pphelps Posted January 18, 2014 Author Share Posted January 18, 2014 http://myvega.com/vega-testimonials/switching-from-whey-to-plant-based-proteins/ very cool i am on the Vega website!! Link to comment Share on other sites More sharing options...
pphelps Posted February 6, 2014 Author Share Posted February 6, 2014 Its been 2 weeks since i updated!!!! recap- Gym has been going great, food was going good migraine threw me off, tried a week of being raw vegan it as tough.I can't seem to loose weight so i had a resting metabolic test done at work its was 2578 cals that is huge!!!! Usually woman are between 1400-1900 i was off the charts but i cant loose weight! Also had my b12 tested that was fine Iron was pretty low. Next step is thyroid check and i have invested in Maca powder to help the adrenals and thyroid support , also increased my omega fats will take it from here and see how it goes . Link to comment Share on other sites More sharing options...
pphelps Posted April 27, 2014 Author Share Posted April 27, 2014 Wow not updated for a while!! Quick Notes-- Thyroid checked slight hypo thyroid ismGym is going greatFood has been great recently , having a treat every 2 weeksLoving married life! Just not been on my radar to update like i used to. just listening to skips podcast more than muscles so figured i would update. I have been tracking food on lose it and workouts on Bodybuilding.com, about to start Mass machining next week for the gym!! Link to comment Share on other sites More sharing options...
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