rickb Posted June 28, 2013 Share Posted June 28, 2013 Tearing this log up! keep up the great work! Link to comment Share on other sites More sharing options...
pphelps Posted June 29, 2013 Author Share Posted June 29, 2013 http://i41.tinypic.com/etzae8.png Tried this stuff yesterday it is delicious!! They are about to release it to Canada..finally!! Link to comment Share on other sites More sharing options...
pphelps Posted July 2, 2013 Author Share Posted July 2, 2013 DB shoulder Press 17.5/12 22.5/8 30/6+3 DB side Laterals 10/10 17.5/16+5Low Cable Pulley 17/7DB reverse Flyes 15/12 22.5/13+10Tricep Pushdowns 30/12 45/10+4Lying Triceps 10/10 20/10+2Seated Tricep Press 40/7 16 minute cardio recumbent bike Distance 5.35 http://i40.tinypic.com/2j3s7xz.jpg Beautiful Vancouver, BC. Happy Canada Day Link to comment Share on other sites More sharing options...
pphelps Posted July 3, 2013 Author Share Posted July 3, 2013 Legs Leg extension 55/15 70/12 120/10+6Leg press 180/10 200/12 250/12+6Smith machine squats 40/10 60/9+5+4Seated LEg curls 75/15 115/15+7Stiff legged Deadlifts 50/8 70/10+8CAlf press (rest Pause) 100/15+10+9Seated 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. Link to comment Share on other sites More sharing options...
pphelps Posted July 3, 2013 Author Share Posted July 3, 2013 Today was chest and biceps Unable to use decline bench due to it being broke. Flat bench press 20/8 40/2 30/5+3Incline Bench press 15/8 20/7+3DB flyes 15/12 22.5/9Concentration curls 10/8 17.5/7Barbell 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 workoutAte planned mealsDrank plenty of waterUpdated journalRead 7 habits of highly successful people on the busGot myself a weeks more work by askingCredit 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 5, 2013 Author Share Posted July 5, 2013 Cardio only today Distance 1.64 incline 1% 16 minutes What was Great about today? Completed planned workoutAte planned mealsDrank plenty of waterUpdated journalRead 7 habits of highly successful people on the busabout 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 6, 2013 Author Share Posted July 6, 2013 Back DB Pullover 25/10 42.5/10+5Close grip pulldown 70/10 92.5/10+41 arm DB row 25/10 42.5/10+5Wide Grip Row 70/10 92.5/10 95/10+5Barbell 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 workoutAte planned mealsDrank plenty of waterUpdated journalRead 7 habits of highly successful people on the busabout 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 7, 2013 Author Share Posted July 7, 2013 Recumbent bike distance 5.37 level 3 What was great about today? Ate planned mealsDid my cardioWrote 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 8, 2013 Author Share Posted July 8, 2013 What was Great about today? Great shoulder & tricep workoutate planned mealsdrank lot of waterWll be going to sse some friends laterday off from work Improvements Stretched more Quote for the Day God gives talent. Work transforms talent into genius.Anna Pavlova Link to comment Share on other sites More sharing options...
pphelps Posted July 9, 2013 Author Share Posted July 9, 2013 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+6Leg press 180/12 200/12 260/12+5S/machine squats 40/12 65/12+4Seated leg curls 75/12 120/16+4Stiff legged Deadlifts DB's 25/12 35/15+7Calf Press 100/18+11+8Seated 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 weightsate planned mealsdrank lot of waterresearched 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 10, 2013 Author Share Posted July 10, 2013 Today was cardio only Treadmill incline 1% distance 1.60better than Sunday Abs Plank (front)3 x 30 secondsPlank (sides) 3x30 secondsBall crunches 3x15Med ball twist 2x15 What was great about today Ate planned mealsCompleted cardio workoutDrank lots of waterResearched 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! Link to comment Share on other sites More sharing options...
pphelps Posted July 12, 2013 Author Share Posted July 12, 2013 What was great about today Ate planned mealsGreat chect & biceps workoutDrank lots of waterResearched for business planWork 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 13, 2013 Author Share Posted July 13, 2013 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 Link to comment Share on other sites More sharing options...
pphelps Posted July 13, 2013 Author Share Posted July 13, 2013 (edited) Edited September 21, 2015 by pphelps Link to comment Share on other sites More sharing options...
pphelps Posted July 14, 2013 Author Share Posted July 14, 2013 Saturday's cardio recumbent bike- distance 5.41 level 3 (16 minutes) Sunday cardio- Treadmill incline1 % distance 1.67 Link to comment Share on other sites More sharing options...
pphelps Posted July 24, 2013 Author Share Posted July 24, 2013 Took a week off from the gym last week I was feeling worn out, did not take any time off after training for the half marathon in June. Felt like my training needed a shake up so incorporated super sets this week. Monday was Chest & back DB Chest press 25 x12 x 3Seated Rows 85x12x3Incline DB Press 22.5x12x3Bent over rows 70x12x3DB flyes 15x12x3LAt pulldown 85x12x3Push ups -x15x3Back extension -x12x3 Cardio recumbent bike distance 5.35 Max HR 164bpmCalories burnt 459 Tuesday was Biceps & triceps Barbell curls 40x12x3Lying triceps 40x3x12Cable curls 20x12x3Cable pushdowns 35x12x3HAmmer curls 17.5x12x3Assisted Dips 130x12x3Incline DB Curls 12.5x12x3Overhead Tricep Press 30x12x3 Max HR 164bpmCaloties Burnt 356 Today was cardio only I did intervals of 15% incline at 4.0mph 1 min on 1 min off and also a spin cycle calories burnt 529max heart rate 171bpm Link to comment Share on other sites More sharing options...
pphelps Posted July 26, 2013 Author Share Posted July 26, 2013 Legs Leg extension 85x15 x3 leg curls 85x15x3leg press 140x15x3Lunges 15x15x3Squats 20x3Stiff legged deadlifts 60x15x3Calf press 90/15 90/15 90/15Seated calf raises 90/18 90/15 90/13 Cardio was done on the stepper for 20 minutes I used the interval setting on it, I was dripping in sweat afterwards! Link to comment Share on other sites More sharing options...
pphelps Posted July 26, 2013 Author Share Posted July 26, 2013 Toa\day was shoulders & Abs Arnold press 17.5x12 Military Press 40x12 Lateral raises 12.5x12 Rear Lateral Raises 12.5x12 Did all 4 exercises then jumped on the treadmill for 4 minutes at 6.5mph did this 3 times Ab crunches 3x12 Swiss ball tucks 3x12 Bosu mountain climbers 3x12 Leg raises 3x12 Jumped on x trainer for 4 minutes between each set 517 cal burnt 170 bpm max HR Link to comment Share on other sites More sharing options...
pphelps Posted July 30, 2013 Author Share Posted July 30, 2013 Today- Chest & Back Supersets with 60 second rest between sets DB chest Press 3x12 Seated Row 3x12Incline Db Press 3x12Bent Over rows 3x12Db flyes 3x12Lat Pulldown 3x12Push ups 3x15back extension 3x15 20 minutes X trainer stayed at 75-85% max hr throughout 380 cals max hr 158bpm Link to comment Share on other sites More sharing options...
pphelps Posted August 1, 2013 Author Share Posted August 1, 2013 Realised I had not updated for a few days. Monday was - Chest & back supersets all through he workoutTuesday was- Triceps & Biceps supersets through he workout with 20 mins cardio at 70-80% Max HRWednesday was Legs supersets againThursday was cardio 40 minutes at 65-75% mar HR Also last night me and matt went to the Legends of the summer tour with Jayz and Justin Timberlake, OMG it was amazing the rocked BC place in Vancouver Link to comment Share on other sites More sharing options...
pphelps Posted August 8, 2013 Author Share Posted August 8, 2013 Some photos on Tuesday was my 30th Birthday , so we headed down to seattle to do some shopping!! Traffic was bad so didn't get too long in Seattle but got to see the space needle and eat at Plum Bistro (vegan) it was delicious!! and a chocolate vegan cupcake for my birthday cake!! Mattpb made it a great day! new gym gear, Personal Training Sessions, clothes and a RED ipod nano!! http://i42.tinypic.com/2ez5ok4.jpg http://i44.tinypic.com/vscsid.jpg http://i44.tinypic.com/2edpa89.jpg http://i42.tinypic.com/33c6dev.jpg Link to comment Share on other sites More sharing options...
pphelps Posted September 4, 2013 Author Share Posted September 4, 2013 today i did shoulders DB shoulder press 20/10 22.5/8 25/6Cable lateral raises 5/10 7.5/8 10/6Front cable raises 5/10 10/8 15/6Rear lateral raises 5/10 7.5/8 12.5/6Military Press 30/10 30/8 40/6 Cardio - Treadmill 10 minutes 1min at 7.5mph then 30 sec rest Link to comment Share on other sites More sharing options...
Fallen_Horse Posted September 5, 2013 Share Posted September 5, 2013 Those fries look concerningly delicious! Link to comment Share on other sites More sharing options...
pphelps Posted September 5, 2013 Author Share Posted September 5, 2013 Yesterday was Biceps and triceps 10,8,6 Barbell curlTricep Pushdown1 arm tricep pushdownHammer cursNarrow barbell curlsPreacher curlsTricep extension Today I did legs Reps were 10,8,6 SquatsLeg pressLeg extensionStiff legged deadliftLeg curlsCalf press Helped a lady at the gym with some new exercises and some tips on form , makes the volunteering worthwhile Link to comment Share on other sites More sharing options...
pphelps Posted September 5, 2013 Author Share Posted September 5, 2013 Those fries look concerningly delicious! I had to eat them to make sure lol, the restaurant was amazing at Plum Bistro Seattle Link to comment Share on other sites More sharing options...
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