pphelps Posted July 9, 2012 Author Share Posted July 9, 2012 First day back in a week- Mass Machine Training Routine #3Shoulder & Abs Weighted Cable Crunches 42.5/10 42.5/10Weighted leg raises 15/12/15/12 Db Shoulder press 27.5/8 27.5/8Military Press 10/6 10/6Side Laterals 15/8 15/8Rear Laterals 15/8 15/8 Mass machine Cardio 20 minutes Spin bike Gear 5 distance 13.2 ( not sure in KM or Miles) It was a 7/10 today lifted well but intensity was lacking felt lathergic. To make things easier i checked through my meals and i had miscalculated some totals and i think i was really under eating which would explain why i wanted to eat eat eat all week. So Meal 1&2 1/3 cup oats, nitrofusion protein & 1/2 BananaMeals 3&4&6 (3&4 have 50g sweet potato) 100g Spinach, 85g Tofu, 75g Tomatoes, 75g Cucumbers 1tablespoon of Balsamic VinegarMeal 5 Nitrofusion Protein, 200ml almond Milk and 1/4 Avo mixed into a pudding!! Goals To be acheived By September 29, 2012 To be able to do pull ups unassisted, I remember I could’nt do dips on Mass machine training #1 but by the end of it I could To be able to squat my bodyweight in Lbs , I can do 100lbs on the bar Maintain my weight 140lbs Pass My ACSM personal trainer exam Be on Bodybuilding.com as transformation of the week Take weekly photos every sunday again Link to comment Share on other sites More sharing options...
mattpb Posted July 9, 2012 Share Posted July 9, 2012 Pphelps,Awesome, great idea to set some new goals. Really got me thinking about what i want to achieve now and i will set myself some goals. Matt Link to comment Share on other sites More sharing options...
pphelps Posted July 10, 2012 Author Share Posted July 10, 2012 Today was Legs Squats 75/8 75/8 75/8 75/8Db Lunges 20/8 20/8Stiff legged Deadlifts 70/8 70/8 Mass Machine Cardio Level 5 spin bike distance 13.1 missed out by 0.01 from yesterday gutted!! I have added another goal to post pics on my journal every 3 weeks first ones July 30, 2012 just to keep me accountable THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES http://www.skiplacour.com/mmnonbbcom.jpgClick here to orderSkip La Cour's Mass Machine Nutritionright here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
buffsummers Posted July 10, 2012 Share Posted July 10, 2012 Nice squats! Link to comment Share on other sites More sharing options...
pphelps Posted July 11, 2012 Author Share Posted July 11, 2012 If you advance confidently in the direction of your own dreams, Endeavour to live the life which you imagined you will meet with a success unexpected in common hours Link to comment Share on other sites More sharing options...
pphelps Posted July 11, 2012 Author Share Posted July 11, 2012 Today was Chest & Triceps Barbell bench Press 20/8 20/8 20/6Incline DB Press 30/7 30/7 30/6Dips -/6Incline Triceps Ext 20/8 20/8Cable Pushdown 40/8 Mass Machine Cardio Spin Bike Level 5 distance 12.9 I seemed to struggle to get the intensity today, yesterday was a long day ended up being 17 hours due to gym 4.30am, work until 4.30pm then first aid until 8.30pm got home just after 9pm, so felt tired and drained today but listened to Anthony Robbins Link to comment Share on other sites More sharing options...
pphelps Posted July 12, 2012 Author Share Posted July 12, 2012 Today was back, traps & abs Ball Crunches -/20 -/20 -/20Leg Raises Swiss ball -/15 -/15 -/15 Pull Ups (Mattpb had to assist) -/6 -/6 -/Straight Bar cable rows 85/8 85/8Bent over rows 40/6 40/6Barbell Shrugs 70/6 70/6 Mass Machine Cardio 20 minutes spin bike level 5 distances 12.9 Intensity still not quite there yet first week back after a week off , it will take a few days I can barely walk from legs on Tuesday they are seriously sore!! Keep on Keeping on!! Link to comment Share on other sites More sharing options...
pphelps Posted July 13, 2012 Author Share Posted July 13, 2012 Today was Calves, Biceps & forearms Leg Press Calf Raises 180/8 180/8Seated Calf Raises 180/6 180/6Barbell curls 20/8 20/8Curl Bar Curls 15/8 15/8Barbell Wrist Curls 30/8 30/8DB wrist Curls 30/8 30/8 Mass Machine Cardio distance 13.3 beat Mondays record!! Intensity was better but got to pick it up and buck up in the gym!!!! Slept about 4 hours was a bit hungry, but had thoughts racing through my mind all night family stuff listened to Anthony Robbins, watched some you tube vids with Oprah and wayne dyer really interesting stuff. Link to comment Share on other sites More sharing options...
pphelps Posted July 16, 2012 Author Share Posted July 16, 2012 What was great about my day? • Great Shoulder & Abs workout• Great Mass Machine Cardio session• Practice personal training technique• Made sure I maintained posture throughout lifting• Stretched• Wrote in my success journal• Listened to motivational audio before and during workout• I am a mass machine• Voted again for MM nutrition What about my day could I improve to make things EVEN BETTER? • Ensure I write up daily disciplines• Be in a better mood tired from PT class all weekend What can I do to make things more enjoyable? • Focus on what I have achieve on will go on to THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/newbrand_large.jpg Click Here NOW to VOTE and get a 10% Discount. http://www.skiplacour.com/mmnonbbcom_org.jpgClick here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
pphelps Posted July 17, 2012 Author Share Posted July 17, 2012 Squats 50/8 50/8 50/8 50/8DB Lunges 20/7 20/7 Stiff legged Deadlifts 50/8 50/8 50/8 Mass Machine Cardio level 3 distance 7.58 I smashed my cardio today i was dripping in sweat after, had a great foam roll and stretch. I lowrered some weights so i can concentrate on tightening the core and not tilting my pelvis worked really weel.Also practiced the chat PT will need like correct form , where and how to stand, giving the client (Mattpb) pointers was good to get some practice . Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/newbrand_large.jpg Click Here NOW to VOTE and get a 10% Discount. http://www.skiplacour.com/mmnonbbcom_org.jpgClick here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
pphelps Posted July 18, 2012 Author Share Posted July 18, 2012 What was great about my day? • Great Chest & Triceps workout & great cardio• Read acsm book and Infofit study guide• Had more intensity today • Listened to New Podcast From Skip• Listened to Mm120 power statements What about my day could I improve to make things EVEN BETTER? • Book this trip to seattle really need a break! What can I do to make things more enjoyable? • Remember how good it feels to be a mass machine it is your identity!! THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES Link to comment Share on other sites More sharing options...
pphelps Posted July 18, 2012 Author Share Posted July 18, 2012 Today was Chest & triceps I trained Solo today as Mattpb was at work at 6.30am Hammer Strength Chest Press 40/6 40/6 40/6Incline DB Press 30/6 30/6 30/6Dips -/6Incline Tricep Extension 25/6 25/6Cable Pushdown 42.5/6 Mass Machine Cardio distance 7.11 down on past two days, legs struggled to push. I can increase on some weights this week, my traps are sore today from Shoulders On Monday feels great!!Mattpb has been making us some awesome post workout smoothies 1 Banana1 scoop protein ( Arizona Nutrional Science Nitrofusion)CinnamonWater (not too much)1/3 Cup oats lightly soaked Blitzed up it is delicious I eat it staright after my workout, tastes like a treat!! And I have two of these through the day 1 scoop of protein ( Arizona Nutrional Science Nitrofusion)200mls Almond Milk1 Table spoon of Natural peanut butterCinnamon Blended up thick and leave in the fridge overnight or for a while tastes like a reeces dessert!! Link to comment Share on other sites More sharing options...
pphelps Posted July 19, 2012 Author Share Posted July 19, 2012 The discipline of writing something down is the first step toward making it happen. Daily disciplines for Tuesday Did I Write in my Success journal before gym and while eating Meal 1? Yes Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.30am, 2.00pm, 5.00pm & 7.30pm? Yes Did i Drink 4 Liters of Water today? Yes Did I achieve a High Level of intensity at the Gym? Yes Did i compliment someone today? Yes Woman at work always smiling told her its wonderful to see that Did i Listen to Motivational Audio or watch some, for 30 minutes today? Yes and skips podcast Did i read my Infofit/ACSM book for a minimum of 30 minutes today Yes probably an hours worth Link to comment Share on other sites More sharing options...
pphelps Posted July 19, 2012 Author Share Posted July 19, 2012 Todays workout was Back & AbsTrained solo again as Mattpb was in work earlyBall Crunch -/20 -/20 -/20Leg raises off ball -/15 -/15 -/15 Pull ups -/9 -/9 -/9With these I used the smith machine and pulled my self up as mattpb usually helps assist meCable rows 90/6 90/6 90/6Bent over rows 30/6 30/6I seem to struggle with these like my elbows flare and I don’t feel like I;m using my back- note to self post vid for skipBarbell shrugs 70/6 70/6 Mass machine cardio distance 7.40 load better than yesterday Vote Mass Machine Nutrition for Bodybuilding.com's2012 New Brand of the Year"!http://www.massmachinenutrition.com/newbrand_large.jpg Click Here NOW to VOTE and get a 10% Discount. http://www.skiplacour.com/mmnonbbcom_org.jpgClick here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
pphelps Posted July 20, 2012 Author Share Posted July 20, 2012 Trained solo again as Mattpb was in work earlyToday was Calves, Biceps & ForearmsLeg Press calf press 180/6 180/6Seated Calf raises 180/6 180/6First time I have noticed definition on my calves LOVE IT!Barbell Curls 25/6 25/6Curl Bar Curls 20/6 20/6For some reason these felt light today will be going up next weekBarbell Wrist curls 30/8 30/8DB Wrist Curls 30/6 Mass machine cardio distance 7.33 I struggled to get the intensity today, I feel exhausted from work, gym and this course at weekends plus all the extra study time at night. KEEP ON KEEPING ON Vote Mass Machine Nutrition for Bodybuilding.com's2012 New Brand of the Year"!http://www.massmachinenutrition.com/newbrand_large.jpg Click Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
pphelps Posted July 24, 2012 Author Share Posted July 24, 2012 Yesterday was Shoulders & Abs Cable Crunches 42.5 /12 42.5/12Weighted leg raises 15/12/15/12Seated DB press 27.5/6 27.5/6Military press 10/6 10/6Side laterals 17.5/6 17.5/6Rear Laterals machine 45/6 45/6 Mass machine cardio level 3 distance 6.88 back on recumbent bike againToday was LegsSquats 55/6 55/6 55/6 55/6DB Lunges 22.5/6 22.5/6Stiff legged deadlifts 60/6 60/6 60/6No mass machine cardio had to conduct sub v02 max test on myself for my Personal Trainer course, had a great stretch afterwards but past two days I have felt so tired but actually getting a good nights sleep !Vote Mass Machine Nutrition for Bodybuilding.com's2012 New Brand of the Year"!http://www.massmachinenutrition.com/newbrand_large.jpg Click Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
pphelps Posted July 26, 2012 Author Share Posted July 26, 2012 Yesterday was Chest & Triceps Hammer Strength Press 45/6 45/5 45/4Incline DB Press 30/6 30/6 30/6Dips -/6Incline Triceps Extension 25/6 25/6Cable pushdown 45/6Mass Machine Cardio distance 6.88 my legs just felt slow yesterday. Today was Abs/back/ TrapsBall Crunches -/20 -/20 -/20Leg Raises -/15 -/15 -/15Pull Ups (Smith Machine) -/11 -/11 -/11Cable rows 95/6 95/6 95/6Bent Over rows 30/6 30/6Barbell Shrugs 70/6 70/6Had to perform GXt test on treadmill for my course really need to get a HR monitor the handles at the gym are rubbish they never capture your HR! Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. http://www.skiplacour.com/mmnonbbcom_org.jpgClick here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today. THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES Link to comment Share on other sites More sharing options...
pphelps Posted July 28, 2012 Author Share Posted July 28, 2012 Today calves, biceps & forearms Leg Press Calf Raises 190/6 190/6 190/6Seated Calf Raises 180/6 180/6Barbell Curls 30/6 30/6Curl Bar Curls 25/6 25/6Barbell wrist curls 40/8 40/8DB wrist Curls 30/8Mass Machine Cardio distance 7.05 smashed 6.88 my record from this week, i felt so pumped lifting today, My Biceps looked huge and i has insane Veins running down my arms!! Best workout of the week and the cardio was great!!Last weekend at my personal training course , girl from my old work asked for a few tips on lifting was great to act like a personal trainer!! Think that spurred me on to lift like a mass machine!! Link to comment Share on other sites More sharing options...
pphelps Posted July 31, 2012 Author Share Posted July 31, 2012 Yesterday was Abs & Shoulders Cable crunches 47.5/12 47.5/12 Weighted Leg raises 15/15/ 15/15 Seated DB press 27.5/6 27.5/6 Hammer strength Shoulder press * 50/6 50/6 Side laterals 17.5/6 17.5/6 Rear Laterals 50/8 50/8 Mass Machine Cardio Distance 6.98 Weights went really well today cardio seemed hard I just seem to be really tired at the minute for the past 6-8 weeks I have been attending a personal training course on the weekends 9-5 Saturday and Sunday and trying to study through the week, It’s been hard and tiring my food seems not enough i feel like I’m still cutting have not found the right balance yet with my food had a look at it today and increased 2 of my meals so there more inline macro wise with the rest, also added olive oil for healthy fats as i am giving up peanut butter as it’s just too tempting!! So it’s looking like this Meals 1 &2 1/3 cup oats, protein shake and banana (pre & Post workout) Meals 3 &6 Protein shake, almond milk and 50g sweet potato i blend it into a dessert Meals 4 & 5 Spinach 100g, broccoli 75g, tomatoes 50g, cucumber 75g, Sweet potato 50g, tofu 85g Meal 7 Spinach 100g, broccoli 75g, tomatoes 50g, cucumber 75g, tofu 85g & 1 tablespoon of olive oil Calories 1907 Protein 168 (34%) Carbs 194 (40%) Fats 59 (27%) Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"! http://www.massmachinenutrition.com/small_newbrand.jpg Click Here NOW to VOTE and get a 10% Discount. http://www.skiplacour.com/mmnonbbcom_org.jpg Click here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today. Link to comment Share on other sites More sharing options...
pphelps Posted July 31, 2012 Author Share Posted July 31, 2012 (edited) Squats 60/6 60/6 60/6 60/6DB Lunges 25/6 25/6Stiff leg deadlifts 65/6 65/6 65/6 Mass mAchine cardio 7.01 really Pushed today!! Feel a lot better today have been exhausted to be honest from work and courses at the weekend!! Got to keep on keeping on!! Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. http://www.skiplacour.com/mmnonbbcom_org.jpgClick here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today. THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES Edited August 10, 2012 by pphelps Link to comment Share on other sites More sharing options...
pphelps Posted August 2, 2012 Author Share Posted August 2, 2012 Yesterdays workout was Chest & triceps Chest Press (HS) 45/5 45/5 45/4Incline DB press 32.5/6 32.5/5 32.5/4Dips 6Tri ext Incline 20/6 20/6Cable Pushdown 47.5/6 47.5/6 Mass machine Cardio distance 7.05 It was a great workout really pushed it was watching the Olympic cycling on TV while doing Mass Machine cardio made me push a bit harder!!I have been reading my ACSM book on Lunch some of it made sense yesterday for the first time which I was really pleased with!! Tonight I am going to meet up with the Fitness director at the YMCA gym I go to about volunteering for some experience. Today was Back and Traps Ball Crunches -/20 -/ 20 -/20Leg lifts (ball) -/15 -/15 -/15Assisted Pull ups (matt) 4 5 4Cable rows 85/6 85/6Bent over rows 30/6 30/6Shrugs 70/6 70/6 Mass Machine Cardio distance 7.15 smashed 7.08 record!! Saturday I MUST MUST record myself doing seated row for skips critique!!Met with fitness director they said I need police check and first aid and I can volunteer plus I work for the YMCA already so they really keen to get me volunteering! Link to comment Share on other sites More sharing options...
pphelps Posted August 3, 2012 Author Share Posted August 3, 2012 Today was Calves, Biceps & Forearms Leg Press calf raises 200/6 200/6Seated calf raises 190/6 190/6Barbell Curls 35/6 35/6Curl Bar Curls 30/5 30/5Barbell Wrist Curls 40/8 40/8DB wrist curls 20/8 20/8 Mass machine Cardio distance 7.10 Great workout with Mattpb today, my biceps felt huge!! I have been noticing a lot more definition on my calves and Loving it!!Weekend off can’t wait finally get some stuff done I have been putting off! 1. Film seated row for Skip to Critique2. Take matt to the gym to practice my Personal trainer assessment3. Practice stretches on matt4. Shop about for a new computer and get a great deal5. Paperwork for applying to stay in Canada6. De-clutter at home Link to comment Share on other sites More sharing options...
pphelps Posted August 7, 2012 Author Share Posted August 7, 2012 Today was Abs & Shoulders Cable Crunches 47.5/15 47.5/15Weighted Leg Raises 15/12 15/12Seated Db Press 27.5/6 27.5/6Hammer strength Shoulder press 50/6 50/6Side Laterals 17.5/6 17.5/6Rear Delts 55/6 55/6 Mass Machine Cardio distance 6.62 Cardio seemed a struggle today, wore my heart rate monitor I Love it!! It may have been a struggle as we went cycling round Vancouver yesterday for 6 hours it was great, got to see some places we have not been to, I will post some pics at the weekend as no computer at home for now have to update my journals at work. Link to comment Share on other sites More sharing options...
mattpb Posted August 7, 2012 Share Posted August 7, 2012 It might havebeeen a struggle today but give it a few more days and you will beat your previous record no problem!! Today was Abs & Shoulders Cable Crunches 47.5/15 47.5/15Weighted Leg Raises 15/12 15/12Seated Db Press 27.5/6 27.5/6Hammer strength Shoulder press 50/6 50/6Side Laterals 17.5/6 17.5/6Rear Delts 55/6 55/6 Mass Machine Cardio distance 6.62 Cardio seemed a struggle today, wore my heart rate monitor I Love it!! It may have been a struggle as we went cycling round Vancouver yesterday for 6 hours it was great, got to see some places we have not been to, I will post some pics at the weekend as no computer at home for now have to update my journals at work. Link to comment Share on other sites More sharing options...
pphelps Posted August 8, 2012 Author Share Posted August 8, 2012 Today was legs Squats 65/6 65/6 65/6 65/6DB Lunges 25/6 25/6Stiff legged Deadlifts 70/6 70/6 70/6 I can go up again on everything which is great! Mass Machine Cardio distance 6.88 better than yesterday, I was sweating heart rate up to 170bpm at one point, I love my heart rate monitor Bit gutted my computer is still broke showing no signs of life at all , may have to go library later to download the email skip sent with the total package on.Got some pics to post from my birthday and a training vid for skip to critique have to get them posted ASAP. Link to comment Share on other sites More sharing options...
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