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Portia's training diary 2012


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today was chest and abs

 

barbell bench press 45/6 45/6 45/6

incline DB press 37.5/6 37.5/6

Dips -/6 -/6

Leg lifts 20/12 20/12

cable crunches 55/12

weighted crunches 25/12

 

Mass machine cardio 20 minutes distance 7.15 beat yesterday by 0.04 i really pushed it , really happy i can do dips unassisted so will be adding weight next week, looking forward to a relax over the weekend.

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today was a rest day, got up at 4.30am to eat prepared fod for tomorrow about to go get tofu and some veggies soon.

 

Plan for today

- write up next weeks workout

- go buy tofu, bananas and avocado

- job hunt

- read book THE MAGIC OF THINKING BIG

- buy a new coffee press as i just dropped ours and smashed it !

 

I am feeling great , i am awesome I am a mass machine

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Mondays Workout- Legs

 

Leg press 285/6 285/6 285/6

squats 90/6 90/6

Stiff legged deadlifts 95/6 95/6 95/6

Leg curls 170/6 170/6

Hs calf raises 180/6 180/6 180/6

Lp calf raises 180/6 180/6 180/6

 

Mass machine cardio distance 7.17 i beat Fridays by 0.02!! Great workout can increase on calves, leg press and SL deadlifts!! 9/10

 

Tuesdays workout - Arms

 

Straight Bar curls 70/6 70/6 70/6

Alt DB curls 30/6 30/6

Hammer curls 30/6

Lying triceps 60/6

Cable pushdowns 60/6 60/6

O/H triceps Press 45/6 45/6

Wrist curls 25/8 25/8

BB wrist curls 50/8

 

Mass machine Cardio distance 7.07 i started slow i just kept going and nearly made it but 0.10 down on Mondays

 

Todays Workout Shoulders

 

DB Press 32.5/6 32.5/6 32.5/6

Military Press 30/6 30/6 30/6

Db Side laterals 22.5/6 22.5/6

Db rear laterals 20/6

Barbell Shrugs 90/6 90/6

Upright rows 20/6 20/6

 

No cardio today i will do it on Saturday, intensity was 7/10 today had to wait for equipment at times today at the gym so intensity seemed less, last night was monthly cheat meal went out for a nice meal with some friends Afghan food was delicious and had half a vegan cupcake, half a vegan muffin and some so delicious vegan ice cream . Feel a bit lathargic today straight back into my normal eating plan.

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Yesterdays back workout

 

Cable pulldowns 115/6 115/6 115/6

Seated Rows 112.5/6 112.5/6 112.5/6

Bent over rows 50/6 50/6

Weighted hyper ext 50/8 50/8

Good mornings 70/6 70/6

 

Mass machine cardio distance 7.18 new high!!

 

Todays chest and abs workout

 

Barbell chest press 50/4 50/5 50/5

Incline Db press 37.5/6 37.5/6

Dips -/6 -/6

Leg lifts 20/12 20/12

cable crunches 57.5/12

Weighted crunches 25/12

 

Mass machine cardio distance 7.15 missed out by 0.03!!

 

Great workouts and just keep pushng on, will reduce a fewmore calories this week. Got to keep pushing 8 weeks left of the challenge!!

 

YOU ARE A MASS MACHINE!!!

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Hey Portia! Glad to see things are going well and you're feeling great about your progress! Nice photos!! You mentioned you eat the same thing day in, day out. Maybe you've posted about it previously and I just didn't read it, but what is it that you eat every day? I'm curious.

 

Hope all's well in your neck of the woods!

 

All the best,

Karen

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Hey Portia! Glad to see things are going well and you're feeling great about your progress! Nice photos!! You mentioned you eat the same thing day in, day out. Maybe you've posted about it previously and I just didn't read it, but what is it that you eat every day? I'm curious.

 

Hope all's well in your neck of the woods!

 

All the best,

Karen

 

Yeah i eat the same thing everyday so my macros are always the same

 

I get up at 4.30am everyday even on weekends so i can eat all my meals!

Meals 1 & 2

I have 1/2 cup oats and 1/2 banana with 1 scoop of nitrofusion before and after the gym

(this will change next week to 1/3 cup oats)

Meals 3 & 4

Is 75g sweet potato, 75g spinach , 75g peppers, 1/8 avocado and 1 1/4 block of tofu

(this will change to 65g potato from next week)

Meal 5

1/3 cup oats and 1 scoop of nitrofusion

Meal 6

1 1/4 block of tofu and 250g of brocolli

 

I make calorie changes every week as me and MATTPB are doing this challenge http://www.massmachinenutrition.com/challenge/index.htm and we are now in the cutting phase it ends June 30th, we allow ourself one cheat meal a month with some vegan ice cream and a vegan muffin.

 

i just love training and seeing the results certainly spurs me on!!

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Wow, cool, thanks for posting! Do you still enjoy the food, or do you get sick of it? Personally, I love oatmeal and eat it often, but I've never eaten exactly the same things day in and day out before, so I'm not sure how easy it is to get tired of it. How long have you been eating this way?

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Wow, cool, thanks for posting! Do you still enjoy the food, or do you get sick of it? Personally, I love oatmeal and eat it often, but I've never eaten exactly the same things day in and day out before, so I'm not sure how easy it is to get tired of it. How long have you been eating this way?

 

To be honest i dont get bored i could eat oatmeal all day with vegan choc protein powder in it!! I love all the foods i eat, i prepare everything the day before so there is no excuse to eat something bad, FOOD IS FUEL!! You don't have to think about what you eating if you eat the same thing everyday, it works for us.

 

I have a goal so just keeping that in mind, plus me and mattpb are doing this together so makes it easier as we both support each other in the gym and with our food.

 

Maybe try it for one week, i've been eating like this since the start of the year!

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Wow, that's incredible. (I know, I'm using the word "wow" a lot! ) And I'm so happy that you and Matt have one another to get support from! You guys rock!

 

Yeah we are great together, i just love training and this year finally after 5 years of putting it off i will be qualified as a personal trainer- Hoping to get started in June once money is saved .

 

Then hopefully stay in vancouver for good and not go home to England!!

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Did wednesdays cardio session yesterday

 

mass machine cardio 20 minutes distance 7.23 highest ever, my quads were throbbing after!!

 

I had a bad headache after the chiropractor but got through it just visualised hitting 7.20 on the distance and i beat it!!

 

Rest today legs tomorrow!!

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We switched todays normal leg day with tomorrow

 

So today was Arms

 

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

Alt Db curls 30/6 30/6

Hammer curls 32.5/6

Lying triceps 60/6

Cable pushdown 62.5/6 62.5/6

O/h press 45/6 45/6

Wrist curls 30/6 30/6

Barbell wrist curls 50/6

 

Mass machine cardio distance 7.24 i beat Saturdays by 0.01 very happy i just kept pushing, i remember last week feeling tired and the weights feeling heavy but today we just powered through the workout they felt light ( not totally lol ) weighed in today at 147.1 lbs.

 

I seem to have got a new re-energized feeling i have been reading, watching and listening to motivational material a lot recently it really does help.

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Congratulations, Portia, on feeling so great, powerful, and inspired! Great work!

 

Thanks, i have been reading the magic of thinking big this week along with watching the secret!! Got some more books from the library planning to read a book a week !

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Today was legs

 

Leg press 290/6 290/6 290/6 going to do 300 next week

Squats 90/5 90/6 Pushing for 95 next week

Stiff legged Deadlifts 100/6 100/6 100/6 i powered through these

Leg curls 175/6 175/6 Just keep moving up on these

HS calf raises 190/6 190/6 190/6 push for 200 next week

Leg press calf raises 200/6 200/6 200/6 going for 220 next week i can do it

 

mass machine cardio distance 7.04 down on my highest but i literally died trying!!

Great workout feeling more energized than ever on the 21st may will take a week off then final 5 weeks of the challenge!!

 

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Today was shoulders

 

Db press 32.5/32.5/6 32.5/6

Miltary press 30/6 30/6 30/6

DB side laterals 22.5/6 22.5/6

Db rear laterals 22.5/6

Barbell Shrugs 90/6 90/6

Upright row 20/6 20/6

 

Mass machine cardio distance 7.15, down on highest ever but up on yesterdays!!

 

Was a great workout i got a little bit mad on the military press , got to love this exercise and keep pushing!!

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Today was an awesome back workout!!

 

Cable Pulldowns 117.5/6 117.5/6 117.5

Seated rows 115/6 115/6

Bent over rows 55/6 55/6

Weighted Hyper ext 45/8 45/8

Good mronings 60/8 60/8

 

Mass machine Cardio distance 7.20!! It was a bloody valiant effort!!

 

Finished the Magic of thinking big next book is .................. Napoleon Hills Keys to Positive thinking, plan to read it by next week so i can move onto another.

 

Life is awesome and so am I!!!

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Life is awesome and so am I!!!

Good for you, girl! What an admirable statement! Keep up the positive attitude and great work!

 

I have been reading and listening to motivational material all week it really makes a difference.

 

Yesterdays workout was chest

 

Barbell Bench press 50/5 50/5 50/5

incline DB press 37.5/6 37.5/6

Dips -/6 -/6

Leg lifts 22.5/12 22.5/12

Cable crunches 60/12

Weighted crunches 25/12

 

Mass machine cardio distance 7.20!!

 

Great workout and cardio session i was pushing hard to beat my highest nearly there!!

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Monday workout was Legs

 

 

 

Leg press 300/6 300/6 300/6

 

Squats 95/6 95/6

 

Stiff legged deadlifts 105/6 105/6 105/6

 

Leg curls 180/6 180/6

 

Hs calf raises 200/6 200/6 200/6

 

Leg press calf raises 220/6 220/6 220/6

 

 

 

Mass machine cardio distance 7.21 almost beat the record!! It was a great workout felt powerful and strong.

 

 

 

Yesterday was arms

 

 

 

Staright bar curls 70/6 70/6 70/6

 

Alt DB Curls 32.5/6 32.5/6

 

Hammer curls 32.5/6

 

Lying triceps 60/6

 

Cable pushdown 62.5/6 62.5/6

 

Wrist curls 32.5/6 32.5/6

 

BB wrist curls 40/6

 

 

 

Mass machine cardio 6.66 very low compared to usual I let the fact I couldn’t pull down the cable for pushdowns effect me i got mad but i didn’t use it to my potential by converting the anger into power 7/10 today, but keep on keeping on and look forward i cannot control what has gone on, its gone and got to keep pushing!!

 

 

 

Today was shoulders

 

 

 

Db Press 30/6 30/6 30/6

 

Military press 25/6 20/6 20/6

 

DB side laterals 22.5/6 22.5/6

 

Rear laterals 22.5/6

 

Barbell shrugs 90/6 90/6

 

Upright rows 15/6 15/6

 

 

 

Mass machine cardio distance 7.19 still to beat my 7.24record!! I lowered some weights today as i don’t think i am pushing the weight, i.e i am relying on Mattpb my spotter to help me my shoulders felt it more and i know i will be back up to that weight in a few weeks

 

 

 

Keep on Keeping on!!

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Yesterday was Back

 

 

 

Cable pulldowns 120/5 120/5 120/5

 

Seated Rows 110/6 110/6

 

Bent over rows 50/6 50/6

 

Weighted hyper ext 25/6

 

Good mornings 50/6 50/6

 

 

 

Mass machine cardio 7.20 i nearly beat it!!

 

 

 

It was a great workout but i feel i have jumped too heavy on some exercises so i decied to lower by 5-10 lbs on some so i now i am really attacking the muscle and not just moving th weight from point A to Point B.

 

 

 

 

 

Today was Chest and Abs

 

 

 

Barbell Bench Press 40/6 35/6 35/6

 

Incline DB Press 30/6 30/6

 

Dips -/6 -/6

 

Leg lifts 15/12 15/12

 

Cable Crunches 50/12

 

Weighted crunches 25/12

 

 

 

Mass machine cardio i beat it 7.25 i was so focussed on beating it and i did by 0.01, next week is schedules week off from the gym so will relax and give my body a much needed rest, and ready for the last 4 weeks of training, in the past i never took days off from the gym let alone a week off but now i understand how important and how it can have such a positive impact on my training & lifestyle.

 

 

 

I can make a refreshed push to the finish of this challenge , got to keep on keeping on!!

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