Matts Workout Journal

[mattpb]

Hope you have a great weekend Matt, anything planned? Take care MF.

 

I work in a kitchen as a cook so the weekend is the busiest time, so i'll be working pretty much the whole weekend. Best thing about working weekends is i cant go out so i save money and it keeps me on track with my eating.

Will get a run in on saturday then back to work.

Probably head out on Tuesday as its my Birthday, i'm an old dog now will be rocking on to being 31 in a few days.

Hope you have a great weekend!!

[Mini Forklift]

Old dog? Haha, I'm 35 this year mate! Hope you enjoy your Birthday, the 30's seem to be a good decade from what I have experienced so far.

[mattpb]

28th January 2012

 

Nutrition

 

Breakfast, Pre Workout: 11am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 1.10pm

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Lunch: 2.00pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

 

 

Snack 1: 5.00pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Dinner: 8.30pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 2: 11.30pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack 3: 2.00am

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

 

 

28th January 25, 2012

 

Cardio

Treadmill

 

20 Min High Intensity Interval Training

Consists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute.

 

Start at Mph: 4.0

Fastest Mph: 9.0

Distance : 2.06 Miles

 

Awesome cardio session, my legs really felt my workout from yesterday and my first thought was this is going to be tough!

Then I realized its only going to be tough if that’s what I think, I said to myself I can do this! I can beat what I did last time and I’ll beat this record next time.

I AM A MASS MACHINE!!!!

I did need a minute afterwards to recover though!!

 

Stretches:

Mainly for legs.

 

Start: 12.30PM

Finish: 1.10PM

Total: 40mins

[mattpb]

29th January 2012

 

Nutrition

 

Breakfast, Pre Workout: 11am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 1.10pm

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Lunch: 2.00pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

 

 

Snack 1: 5.00pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Dinner: 8.30pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 2: 11.30pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack 3: 2.00am

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

 

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

 

No exercise or workout today, just total rest day. Worn out from work and had a great week at the gym so totally deserve this day off.

[mattpb]

30th January 2012

 

Nutrition

 

Breakfast, Pre Workout: 11.15am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 1.30pm

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Lunch: 2.15pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

 

 

Snack 1: 4.00pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Dinner: 6.00pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 2: 10.00pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Snack 3: 8.00pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

 

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

 

 

30th January, 2012

Chest & Biceps

10 min warm up on X Trainer

 

Hammer Strength Chest Press:

12 x 70lbs, 10 x 90lbs, (6 x 110lbs, 2 x 110lbs)

 

Incline DB Chest Press:

12 x 30lbs, (89 x 55lbs, 3 x 55lbs)

 

Decline DB Flyes:

12 x 15lbs, (10 x 30lbs, 7 x 30lbs)

 

1 Arm Preacher Curl:

12 x 25lbs, (7 ½ x 45lbs, 3 ½ x 45lbs)

 

Straight Bar Bicep Curl:

(101 x 60lbs, 5 ½ x 60lbs)

 

Crunches:

15, 10, 10

 

Stretches:

Chest

 

Start: 12.40am

Finish: 1.30pm

Total Time: 50mins

 

Notes:

My workout felt great today think I will change my Hammer Strength Chest Press to using Dumbells as I just don’t feel comfortable with the position.

Keep pushing for more reps and heavier weights!

[mattpb]

Hi Everyone,

 

Just to let you all know as this challenge is coming to an end another one is starting!

Skip La Cour has set up a Bulking & Cutting Challenge, he provides information, strategies, weekly videos and podcasts.

You can enter the challenge now as there is no deadline and its totally free.

You can follow your own nutritional and workout plan, but there will be guidance to help you along the way.

 

All you have to do is check out the link below, one is for The Challenge Website and the other is for the youtube page where there are already 21 videos full of information.

 

What have you got to lose?

 

Best of all there are prizes to be won, including a flight and accomodation paid for to go and train with Skip La Cour himself.

 

So go check it out!!

 

http://www.massmachinenutrition.com/challenge/index.htm

 

http://www.youtube.com/user/SkipLaCour/featured

 

http://www.youtube.com/watch?v=7b5T75Ci8Zw

 

http://www.skiplacour.com/mmnonbbcom.jpg

Click here to order

Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

[mattpb]

31st January, 2012

Back

10 Min warm up on Elliptical Trainer

DB Pullover:

12 x 35lbs, 10 x 50lbs, (10 x 70lbs, 3 x 70lbs)

Go up to 75lbs

 

Close Grip Pulldown:

12 x 85lbs, (6 x 145lbs, 2 x 145lbs)

This was tough today as I had to do it last so I was pretty worn out by the time I did this exercise.

 

DB Row:

12 x 30lbs, (10 x 60lbs, 3 x 60lbs)

Was so happy with this, stay at 60lbs and get more reps

 

Wide Cable Row:

12 x 55lbs, (10 x 100lbs, 5 x 100lbs)

Go up to 105lbs

 

Barbell Deadlift Fixed Bar:

12 x 50lbs, (10 x 110lbs, 5 x 110lbs)

Go up to 120lbs

 

Obliques/Side Crunches:

18, 11, 9 each side

 

Start: 7.30am

Finish: 8.20am

Time: 50 mins

 

Notes:

Awesome workout!

Felt like a true MASS MACHINE, I had to change the order of one of my exercises but this didn’t put me off as I still blasted it too failure!

 

31st January, 2012

 

Nutrition

 

Breakfast, Pre Workout: 6.30am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 8.30am

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Dinner: 10.30am

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 1: 1.00pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Snack : 3.30pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

Dinner will be eaten out tonight as a Birthday treat so my macros will be slightly different from below but kept all other meals the same.

 

Snack : 10.00pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

 

 

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

[VeganDougie]

Hi Matt thought i would pop by nd thank you for your posts.

 

Just to answer your question, i think i will focus on the bodybuilding for now and maybe look to the marathon next year. I am 42 this year (march 13th, please don't make a big deal out of it or anything, no prezzies etc ) and i have wanted to get competition ready ever since i was a teen but things got in the way and with the surgery i had on my back back 2008 everything jsut seems to have slipped me by. But i am determined to get back into shape now, so thats the goal.

 

Any way thanks again. Your journal is fantastic keep it up mate and i think i might check out the Skip La Cour video

[mattpb]

Check out this new Skip La Cour video about Supplements & Proprietary Blends.

 

http://www.youtube.com/watch?v=0mjumH2oZsA

 

http://www.skiplacour.com/mmnonbbcom.jpg

Click here to order

Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

[C.O.]

Nice, I'm 31 as well. Good to see others I can relate to in more ways than one. Great work on keeping up with your training and sharing with all of us here in the forum.

 

-Dylan

[Mini Forklift]

Are you doing Skip's challenge Matt?

[mattpb]

Are you doing Skip's challenge Matt?

 

Yeah I am doing it, it's a great way to keep me on track and i want to win so I can go and meet him as that is one of the prizes.

Are you doing the challenge?

[Mini Forklift]

No, although I have heard about it through Facebook mostly.

 

I'm just focusing on my powerlifting right now, have a few big meets on this year so hopefully my strength will peak at the right times for them. Good luck with it !!

[kareno]

Happy birthday, Matt! Hope you had a great one!!

[Mini Forklift]

I missed that one, Happy Birthday mate !! Hope you had a great day MF.

[VeganDougie]

Just a quick note to wish you a happy birthday matt - good luck with the challange as well hope you win it!!

[mattpb]

Hey guys thanks for your kind words and Birthday wishes. I didnt over do it when we went out for a meal, in the past a cheat meal turned into a cheat day.

I have a bit more focus on what i want now so i enjoyed a nice meal and dessert and that was it, i bloody enjoyed it and back on it as normal today.

 

I got this vision now and i really want to be on stage competing!!

[mattpb]

1st February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 10.00am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 12.00pm

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Lunch: 1.15pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

 

 

Snack 1: 3.30pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Dinner: 6.00pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 2: 8.00pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

Snack 3: 10.00pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

 

1st February, 2012

 

Cardio

 

Treadmill

 

20 Min High Intensity Interval Training

Consists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute.

 

Start at Mph: 4.1

Fastest Mph: 9.1

Distance : 2.09 Miles

 

Awesome cardio session, seriously had to push out everything I had to make that last minute. I used everything this MASS MACHINE had in his tank but I did it, lets push the barriers even more – going for 4.2 – 9.2 next time.

 

Stretches:

Mainly for legs.

 

Start: 11.20AM

Finish: 11.50AM

Total: 30mins

Edited February 2, 2012 by mattpb

[mattpb]

What was great about my day?

 

My pre workout, mindset and focus made me lift so well today.

I ate all of my prepared MASS MACHINE MEALS on time.

I drank plenty of water.

Awesome Cardio session today.

I had plenty of sleep.

Today is a day off work.

All round great feel about today!!

 

What about my day could I improve to make things EVEN BETTER?

 

Get up on time and go to the gym on time.

Listen to Skips Podcasts to keep my focus.

 

What can I do to make things more enjoyable?

 

Read other peoples threads and comment on them to encourage them.

Set small goals for each workout as it feels great when I achieve them.

Smile!! Enjoy this experience as there is a great body at the end of the journey.

 

 

Intensity Level

10 /10

 

Why?

I gave it my all and thought that I did the best I could.

[mattpb]

2nd February, 2012

Delts & Traps

10 min Warm Up X Trainer

 

Hammer Strength Shoulder Press:

12 x 70lbs, 10 x 100lbs, (8 x 130lbs, 2 ½ x 130lbs)

Gave it my all and hit the same numbers as last week, this annoyed me but I will get more out next week that’s for sure!

 

DB Side Lateral Raise:

12 x 10lbs, (8 x 20lbs, 3 ½ x 20lbs)

 

Low Pulley Raise:

(9 ½ x 10lbs, 5 x 10lbs)

Stay on 10lbs, 15lbs is too much at the moment

 

Reverse Flyes-Machine:

12 x 45lbs, (9 ½ x 95lbs, 6 x 95lbs)

Awesome, go up again!!

 

Tricep Pushdown:

12 x 35lbs, (8 x 65lbs, 5 x 65lbs)

Felt pumped, managed an extra rep but I want more from this!

 

Lying Tricep Extension:

12 x 30lbs, (8 x 60lbs, 4 x 60lbs)

This felt awesome especially after smashing last weeks reps, well done.

 

Seated Overhead Tricep Press:

12 x 35lbs, (8 x 50lbs, 4 x 50lbs)

I hit 50lbs and hit it well, keep it going.

 

Plank:

1.10min, 1min, 40secs

 

Stretches:

Stretch all body, especially chest as it gets tight

 

Start: 7.35AM

Finish: 8.35PM

Time: 1 Hour

 

2nd February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 6.00am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 8.45am

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Lunch: 11.00am

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

 

 

Snack 1: 2.30pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Dinner: 5.00pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 2: 8.00pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

Snack 3: 11.00pm

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

 

2nd February, 2012

 

What was great about my day?

 

I got up even earlier than I planned and hit the gym early.

Gym was quiet and perfect for me to get on with my workout.

My pre workout, mindset and focus made me lift so well today.

I ate all of my prepared MASS MACHINE MEALS on time.

I drank plenty of water.

Awesome Shoulders and Triceps workout.

I had plenty of sleep.

All round great feel about today!!

 

What about my day could I improve to make things EVEN BETTER?

 

Listen to Skips Podcasts to keep my focus.

Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I need a daily plan and I need to stick to it.

 

What can I do to make things more enjoyable?

 

Read other peoples threads and comment on them to encourage them.

Set small goals for each workout as it feels great when I achieve them.

Smile!! Enjoy this experience as there is a great body at the end of the journey.

 

 

Intensity Level

9 /10

 

Why?

I gave it my all but could not get more out of shoulder press, so really it could be a ten because I tried my best and had nothing left, but I needed that extra rep in my mind to complete the day on 10/10.

[VeganDougie]

Hi Matt liked your last post especially the part

 

 

"What can I do to make things more enjoyable?

 

Read other peoples threads and comment on them to encourage them.

Set small goals for each workout as it feels great when I achieve them.

Smile!! Enjoy this experience as there is a great body at the end of the journey."

 

Thanks for your comments - it's working.

 

Keep up the good work mate,

[kareno]

Ditto to Doug's post above! I also was really diggin' your recent posts with those kinds of self-reflection comments! And it's so incredibly nice and encouraging when people stop by and make comments on others' journals.

 

Have an awesome day!!

Karen

[mattpb]

Thanks Doug and Karen for your comments, most of my ideas are coming from the Skip La Cour Challenge. He is an inspirational person helping people achieve their goals.

 

Check out his latest conference call about setting Daily Disciplines for yourself.

 

http://www.massmachinenutrition.com/challenge/calls/mass_machine_challenge_call_4_2-2-12.mp3

 

 

http://www.skiplacour.com/mmnonbbcom.jpg

Click here to order

Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.

[mattpb]

3rd January 27, 2012

 

Legs

 

10 mins warm up elliptical trainer

 

Started with 5 – 10 mins of Active Leg stretches

 

Leg Extension:

70 x 12lbs, 110 x 10lbs, (9 x 150lbs, 6 x 150lbs)

This machine has been broken for a few weeks, so happy when I saw it had been fixed. My leg strength has definitely improved as I am lifting more than I have ever done.

 

45 Leg Press:

12 x 110lbs, 10 x 160lbs, (9 x 250lbs, 4 x 250lbs)

This is a fairly new exercise for me so I started off light to gauge where I should be, every week I am adding extra weight it feels amazing. Go up to 270lbs!!!

 

Squats:

12 x 0lbs, 10 x 20lbs, (7 x 50lbs, 5 x 50lbs)

My legs are pretty fatigued by this point so even though this looks light it felt like twice as much or more, excellent technique. Get another rep at least before moving up.

 

Stiff Leg Deadlift Olympic Bar:

12 x 50lbs, (6 x 110lbs, 4 x 110lbs)

Took this weight up today and it felt great, think I can get more out next week, certainly felt it in my hamstrings.

 

Calf Extension:

12 x 75lbs, (Rest, pause – 11 x 120lbs, 9 x 120lbs 7 x 120lbs)

This felt awesome too, my calves were burning and I just kept pushing. Got some funny looks, think it was the strange faces and noises I was making, but I don’t care I am a MASS MACHINE and I will do what it takes.

 

Seated Calf Press:

10 x 90lbs, (9 x 140lbs, 6 x 140lbs)

I could barely walk after last exercise and it showed in this one, I was one short on last weeks but managed more in my second set.

Calves were finished after this!!

 

Stretches:

Leg stretches, Pilates exercises

 

Start: 10.55AM

Finish: 12.55PM

Time: 1 Hour

 

Notes:

Feeling awesome in the gym, just need to work on concentration and focus. Use some positive affirmations and repeat to myself. I did feel more confident in the gym and my posture is improving because of this.

 

 

3rd February, 2012

 

Nutrition

 

Breakfast, Pre Workout: 9.45am

Protein Smothie

Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)

Juice 1 Cup (Cal 110, F 0, C 26, P 2)

Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)

Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

 

Post Workout: 12.10pm

Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)

Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)

Banana (Cal 90, F 0.1, C 19.8, P 1.7)

Apple (Cal 110, F 1, C 28, P 0)

 

Lunch: 1.30pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.

Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

 

Snack 1: 4.30pm

Homemade Protein Bar

Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)

Dates 5 (Cal 115, F 0.1, C 30.5, P 1)

Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)

O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)

Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

 

Dinner: 7.30pm

Tofu 6oz (Cal 234, F 7, C 7, P 25.6)

Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)

Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)

Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

 

Snack 2: 11.00pm

Rice Cakes 4 (Cal 160, F 4, C 32, P 4)

Peanut Butter 2T (Cal 190, F 16, C 6, P 7)

Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

 

Snack 3: 2.00am

Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

 

Calories: 2859

Fat: 65g

Carbs: 309g

Protein: 229g

 

 

3rd February, 2012

 

What was great about my day?

 

I got up even earlier than I planned and hit the gym early.

Gym was quiet and perfect for me to get on with my workout.

I ate all of my prepared MASS MACHINE MEALS on time.

I drank plenty of water.

Awesome Legs workout.

I had plenty of sleep.

I didn’t wear iPod in gym and I felt more in control and less distracted, will do this in future.

 

What about my day could I improve to make things EVEN BETTER?

 

Listen to Skips Podcasts to keep my focus.

Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I need a daily plan and I need to stick to it.

Change shifts at work! My hours change all the time, so last night I got home at 1.30am which makes me go gym slightly later, meals later etc.

 

What can I do to make things more enjoyable?

 

Read other peoples threads and comment on them to encourage them.

Set small goals for each workout as it feels great when I achieve them.

Smile!! Enjoy this experience as there is a great body at the end of the journey.

 

 

Intensity Level

8 /10

 

Why?

I tried hard on everything but I felt like my mind was slightly switched off because I had a late night at work. I don’t deserve a 10 because my mental focus was lacking. On paper I set new personal records and it was a great workout.

 

How can I prevent this happening again?

Explore opportunities at work for working more regular hours, not sure if this is possible because I work in a kitchen and I cook until there are no more customers. Quite an unpredictable job.

 

 

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[VeganDougie]

Thanks for your comments Matt. I think I do need to kick this thing into kerb. As always the positive comments help.

 

I shall check the Skip vids this weekend, looking forward to it oh and I think I will have a go at the homemade protein bars, will make a handy addition to my lunch box.