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Portia's training diary 2012


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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

 

http://i40.tinypic.com/2j3s7xz.jpg

 

Beautiful Vancouver, BC. Happy Canada Day

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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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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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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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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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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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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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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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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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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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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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  • 2 weeks later...

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 3

Seated Rows 85x12x3

Incline DB Press 22.5x12x3

Bent over rows 70x12x3

DB flyes 15x12x3

LAt pulldown 85x12x3

Push ups -x15x3

Back extension -x12x3

 

Cardio recumbent bike distance 5.35

 

Max HR 164bpm

Calories burnt 459

 

Tuesday was Biceps & triceps

 

Barbell curls 40x12x3

Lying triceps 40x3x12

Cable curls 20x12x3

Cable pushdowns 35x12x3

HAmmer curls 17.5x12x3

Assisted Dips 130x12x3

Incline DB Curls 12.5x12x3

Overhead Tricep Press 30x12x3

 

Max HR 164bpm

Caloties 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 529

max heart rate 171bpm

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Legs

 

Leg extension 85x15 x3

 

leg curls 85x15x3

leg press 140x15x3

Lunges 15x15x3

Squats 20x3

Stiff legged deadlifts 60x15x3

Calf press 90/15 90/15 90/15

Seated 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!

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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

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Today- Chest & Back

 

Supersets with 60 second rest between sets

 

DB chest Press 3x12

Seated Row 3x12

Incline Db Press 3x12

Bent Over rows 3x12

Db flyes 3x12

Lat Pulldown 3x12

Push ups 3x15

back extension 3x15

 

20 minutes X trainer stayed at 75-85% max hr throughout

 

380 cals max hr 158bpm

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Realised I had not updated for a few days.

 

Monday was - Chest & back supersets all through he workout

Tuesday was- Triceps & Biceps supersets through he workout with 20 mins cardio at 70-80% Max HR

Wednesday was Legs supersets again

Thursday 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

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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

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  • 4 weeks later...

today i did shoulders

 

DB shoulder press 20/10 22.5/8 25/6

Cable lateral raises 5/10 7.5/8 10/6

Front cable raises 5/10 10/8 15/6

Rear lateral raises 5/10 7.5/8 12.5/6

Military Press 30/10 30/8 40/6

 

Cardio - Treadmill 10 minutes 1min at 7.5mph then 30 sec rest

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Yesterday was Biceps and triceps 10,8,6

 

 

Barbell curl

Tricep Pushdown

1 arm tricep pushdown

Hammer curs

Narrow barbell curls

Preacher curls

Tricep extension

 

Today I did legs Reps were 10,8,6

 

Squats

Leg press

Leg extension

Stiff legged deadlift

Leg curls

Calf press

 

Helped a lady at the gym with some new exercises and some tips on form , makes the volunteering worthwhile

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