pphelps

Today i started Jim stoppani's Shortcut to Shred workouts

Chest

Smith machine bench press 30lbs 11 reps 3 sets

Incline Smith machine Press 30lbs 11 reps 3 sets

Decline Barbell press 20lbs 11 reps 3 sets

Dips ( assisted) 150lbs 11 reps 4sets

Close grip bench press 15lbs 11 reps 3 sets

Med ball crunches 8lbs 15 reps 3 sets

Hip thrust 15 reps 3 sets

basically you do one minute of cardio in between each set any cardio you want I did kettlebell swing, body weight squats, skipping, high knees, mountain climbers

Great workout after a week off from the gym!!

Plans for this week-

Start my apprenticeship program ( to become a Great Personal Trainer)

Plan stuff for holiday in 3 weeks to england

read more

listen to more audio!!

I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'

Muhammad Ali

Those fries look concerningly delicious!

I had to eat them to make sure lol, the restaurant was amazing at Plum Bistro Seattle

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

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

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

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

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

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

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!

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

Saturday's cardio recumbent bike- distance 5.41 level 3 (16 minutes)

Sunday cardio- Treadmill incline1 % distance 1.67

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

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

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!

Think 4g they use stevia to sweeten , it good just to mix with water or almond milk and it makes a really nice pudding consistency

http://ca.bodybuilding.com/store/nutrafusion-nutritionals/nitrofusion.html?_requestid=4967015 have you tried this one, i buy it all the time and its in a 5lb tub as most other vegan proteins are in tiny tubs works around $1.00 a serve taste great and 21g protein and only 120 cals vegan approved!!

Chocolate is the best, vanilla is ok and the mocha just tastes like the chocolate.

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

Do you ever think about the affect on your health competing has ?

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

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

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

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

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

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.