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Portia's training diary 2012


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Today was rest day

 

managed to get meals made for tomorrow and some other errands.

 

went to see the chiropractor yesterday my neck where he worked is irritating me today.

 

Tomorrow is the start of cutting, i took my picture today as i do every week and compared to 12 weeks ago there is a great deal of difference and i am looking forward to the cutting phases to really show my muscles off!!

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Today was legs

 

Leg Press 270/5 270/5 270/5

Squats 70/6 70/6

Still legged deadlifts 85/6 85/6 85/6

Leg curls 150/6 150/6

Hammer strengh calf raises 130/6 130/6 130/6

Leg press calf raises 120/6 120/6 120/6

 

Mass machine cardio

 

Recumbent bike distance 6.88 i equalled fridays i slackened off slightly 2 mins before the end but last 30 seconds i pedalled like a mad lady to make fridays distance.

 

8/10 today as i slackened off on the cardio!

 

I can go up next week on everything I AM A MASS MACHINE!!

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Yesterday was arms

 

 

 

Straight bar curls 60/6 60/6 60/6

 

Alternating dumbbell curls 25/6 25/6

 

Hammer curls 27.5/6

 

Lying triceps extension 50/6

 

Cable pushdown 47.5/6 50/6

 

Overhead triceps press 40/6 40/6

 

DB wrist curls 40/6 40/6

 

BB wrist curls 30/6

 

 

 

Arm workout was awesome can go up next week on everything, I really gave it my all. My wrists were hurting pretty bad on the wrist curls so lowered the weight as it was a rather sore pain.

 

 

 

Really looking forward to shoulders tomorrow and pushing myself again.

 

Mass machine cardio distance 6.80 I was down on yesterday’s distance but I gave it all I had, my legs felt so heavy at times through the cycling but I got through it as I am a mass machine and I don’t give in.

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Today was shoulders

 

 

 

Dumbbell shoulder press 27.5/6 27.5/6 27.5/6

 

Military press 15/6 15/6 15/6

 

Lateral raises 20/6 20/6

 

Rear laterals 15/6

 

Barbell Shrugs 75/6 75/6

 

Upright rows 15/6 15/6

 

 

 

I can go up on every weight today seemed like I had extra strength!

 

 

 

Mass machine cardio recumbent bike 20 minutes

 

I beat my distance by 0.01!! I was really happy with today’s workout and how much I gave. I am so focused on this challenge and being the best I can be!

 

 

 

I did not get to update my journal last night as I had a migraine I seem to get headaches when I push myself in the gym strange.

 

 

 

Need to upload more videos for skip to answer and keep listening to motivational material as this helps focus. I am a mass machine.

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Today was back

 

 

 

Cable pulldowns 107.5/6 107.5/6 107.5/6

 

Seated rows 107.5/6 107.5/6 107.5/6

 

Bent over rows 55/6 55/6 55/6

 

Hyper extensions 45/6 45/6

 

Good mornings 60/6 60/6

 

 

 

Mass machine cardio recumbent bike 6.86 missed out by 0.02!!

 

 

 

Today was a good workout, posted a question for skip about Bent over rows as my elbows flare out, will try a wider grip as suggested and work on it next week.

 

 

 

Can go up on everything I don’t why but I seem to have more strength this week, lifting heavier every session which is great and what I need to do to continue being a mass machine!

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Yesterdays workout was Chest & Abs

 

BArbell bench press 35/6 35/6 35/6 - The last set felt easy going up to 40 next week

Incline DB press 35/6 35/6 up tp 37.5 nect week

Dips -/5 -/6 I am improving every week with these

Leg lifts 15/11 15/11

Cable crunches 50/12

Weighted crunches 25/8

 

Mass machie cardio session Recumbent bike distance 6.86 0.02 off my highest yet , i have to beat this on monday

 

It was a great workout and after listening to Skip LaCour's conference call there is more to give and i know it KEEP ON KEEPING ON!!!

 

I AM A MASS MACHINE!

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Today was legs

 

 

 

Leg press

 

275/6 275/6 275/6—tough but I got them onwards and upwards

 

Squats

 

75/6 75/6 ----Going up on these I felt strong

 

Stiff legged deadlifts

 

90/6 90/6 90/6 ----When I loaded the bar with two big plates at first my mind thought, I can’t lift this and nearly changed the weight. I then stopped and thought why can’t I?! Like skip says let your mind help you and it did I changed my mindset and got 6 out.

 

Leg Curls

 

160/6 160/6 ---Just keep moving up on these

 

HS calf raises 140/6 140/6 140/6---Need to move more and I know I can

 

Leg press calf raises

 

120/6 120/6 120/6--- Need to move more and I know it!

 

 

 

Mass machine cardio 20 minutes

 

Recumbent bike I managed to beat my distance from last week I did 6.91 last week was 6.88, I just remembered what skip said all weekend I have kept repeating I will beat it I will beat and I did .

 

 

 

I AM A MASS MACHINE!

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Today was arms

 

 

 

Straight bar curls 70/4 70/4 70/4 – this was pretty heavy managed 4 slightly assisted

 

Alternating DB Curls 27.5/6 27.5/6 – I smahed these out

 

Hammer Curls 30/5

 

Lying triceps 60/4 – this again was heavy but mind over matter!

 

Cable pushdowns 52.5/6 52.5/6 – I just keep going up every week on these

 

O/H Tricep press 42.5/6 42.5/6

 

DB Wrist Curls 30/6 30/6

 

BB Wrist Curls 40/6

 

 

 

Mass Machine Cardio recumebent bike 20 minutes I equaled yesterday’s distance of 6.91 !!

 

 

 

This was a great arms workout we really pushed each other to achieve the reps!!

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Today was shoulders

 

 

 

DB shoulder press 32.5/6 32.5/6 32.5/6

 

Military press 20/6 20/6 20/6

 

Side laterals 22.5/6 22.5/6

 

Rear laterals 15/6

 

Barbell shrugs 80/6 80/6

 

Upright rows 20/5 20/5

 

 

 

Mass machine cardio 20 minutes distance was 6.94 beat yesterday by 0.03.

 

 

 

I went up on a lot of stuff today some seemed really easy to lift its great when that happens it really motivates you to keep pushing. My legs are still a bit sore from Mondays Legs workout.

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today was back

 

cable pulldowns 110/6 110/6 110/6

seated rows 110/6 110/6

BEnt over rows 40/6 40/6

Weighted hyper ext 50/8 50/8

Good mornings 60/6 60/6

 

Mass machine cardio 20 minutes distance 6.96 i beat yesterday by 0.02

 

was a great workout again, really pushed myself and every day i am laying a brick to acheive my goals!!

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Yesterdays chest workout

 

Barbell bech press 40/6 40/6 40/6

Inclie DB press 37.5/5 37.5/6

Dips -/6 -/6 these are gettig easier which is really good

leg lifts 15/12 15/12

Cable crunches 50/12

Weighted crunches 25/12

 

Mass machine cardio 20 minutes distance 6.86 equalled my best !!

 

It was a great workout and iam really happy that i keep progressing and i ca see my body changing.

 

I left my job yesterday and they got me a gift card for whole food $50 which will come i handy!

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Rest day today

 

I accomplished quite a lot today i get up at 4.30am still on a weekend so i can eat all my meals on time, by 8.00am i had done tomorrows meals and bagged a load of shakes up to save time in the week. I went and did some grocery shopping came back and had a nap for a hour had a strange dream about my calves being so muscley they looked awesome lol so when i wrote next weeks workout out i upped my weights on my calves!!

 

Spent a bit in whole foods people watching and having a coffee, writing up my workout and job searching.

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Today was rest day--got tomorrows food done and will be going out to buy tofu shortly and run some errands. Wrote up my food for next week knocked off just over 100 calories per day this week see how that goes will review it next weekend.

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Today was Legs

 

Leg Press 280/6 280/6 280/6

Squats 80/6 80/6

Stiff legged deadlifts 90/6 90/6 90/6

Leg Curls 165/6 165/6

Hs calf raises 150/6 150/6 150/6

Leg press calf raises 150/6 150/6 150/6

 

Mass machine cardio distance 7.02 i broke the 7 mark i knew today i would beat it!

 

I just keep going up on the weights iam getting stronger every week and i weighed in before workout at 149.6lbs 3lbs down from last week. made some minor changes to my food this week .

 

Got to keep on keeping on!!

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You can really see all the hard work you put in in your arms and back! bigger and leaner! nice job!

 

I have been working hard since the start of the year, Eating the same thing day in day out one treat a month. Hopefully next year will enter a show

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yesterdays arm workout

 

Straight bar curls 70/6 70/6 70/6

Alt DB curls 30/5 30/5

Hammer curls 30/5

Lying triceps 60/6

Cable pushdown 55/6 55/6

O/H triceps ext 45/6 45/6

Wrist curls 20/6 20/6

BB wrist curls 40/6

 

Mass machine cardio distance 7.03 20 minutes i am through the 7 barrier !!

 

Was a great arms workout my biceps are sore today only thing is my forearms are sore daily!

 

Todays Shoulder workout

 

DB Press 32.5/6 32.5/6 32.5/6

Military press 25/6 25/6 25/6

DB side laterals 22.5/6 22.5/6

DB rear laterals 17.5/6

Barbell Shrugs 85/6 85/6

Upright rows 20/5 20/5

 

mass machine cardio distance 7.10 i smashed yesterdays distance i just kept peddling!!

 

Great workout today very happy with the way things are going in the gym !!

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Today was Back

 

Cable pulldowns 112.5/6 112.5/6 112.5/6

Seated rows 110/6 110/6

Bent over rows 50/6 50/6

Weighted Hyper ext 50/8 50/8

Good mornings 70/6 70/6

 

 

Mass machine cardio 20 minutes distance 7.11 i beat yesterday by 0.01

 

Great workout today and just keep pushing for more and more!!

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