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mattpb

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Posts posted by mattpb

  1. Tuesday 22nd September 2015

     

    TRX Full Body Workout Circuit

     

    Workout

    20 Minute High Intensity Cardio Treadmill

    2.1mph - 7.1mph

    1.44miles

     

    Nutrition

    Meal 1

    1/2 Cup Oats

    1 Scoop Protein

    1 Banana

    1 T Hemp

    1 T Chia Seeds

    1/2 Cup Raspberries

     

    Meal 2

    Protein Shake

    Banana

     

    Meal 3

    3/4 Cup Brown Rice/Quinoa Blend

    50g Tofu

    1/4 Cup Pinto Beans

    Salad

     

    Meal 4

    3/4 Cup Brown Rice/Quinoa Blend

    50g Tofu

    1/4 Cup Pinto Beans

    Salad

     

    Meal 5

    Homemade Protein Bar x 2

     

    What was great about my day?

     

    Second day of eating clean and gym which makes me feel good.

     

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

     

    Eat my prepared meals on time as they will help me get the body i want.

    Fill in the nutritional information for my food, calories, protein etc.

    With the nutritional information i can see if i need to increase/decrease anything.

    Stretch more.

     

    What can I do to make things more enjoyable?

     

    Support other people on a fitness lifestyle.

    Enjoy my day, i am on a journey to have a great body so enjoy everyday.

     

    Intensity Level

    6/10

  2. Mind posting up that recipe for the protein bar?

     

    This is what went in my Protein Bar, this was my first attempt at this one, i am happy with it but i would probably add in more protein powder as this batch will get you 12 bars.

    The great thing about making your own bars is you can play around with it to hit your specified macros if thats what you want to do, i know i will increase the protein next time.

     

    Go raw - Pumpkin Seeds, 0.25 cup

    Quaker Oats - Raw Oats, 2.5 cup

    Banana Raw - Banana, 2 whole 270

    Trader Joe's - Organic Raisins, 0.5 cup

    Dates, medjool, 15 date, pitted

    Tru Roots Organic - Chia Seeds, 2 tbs (11g)

    So nice - Unsweetened almond milk, 0.5 cup

    Nitrofusion - 100% Natural Multi Source Protein (Vanilla), 2 scoop

    Total Calories 2,832 Carbs 558 Fat44 Protein90

     

    Soak dates then blend with bananas and milk. Combine with all other ingredients then bake in the oven for about 15 - 20 mins. It actually turned out more like a cake, the bananas make it really moist and it will last a few days in an airtight container.

  3. Monday 21st September 2015

     

    Workout

    20 Minute High Intensity Cardio Treadmill

    2mph - 7mph

    1.41miles

     

    Nutrition

    Meal 1

    1/2 Cup Oats

    1 Scoop Protein

    1 Banana

    1 T Hemp

    1 T Chia Seeds

    1/2 Cup Raspberries

     

    Meal 2

    Homemade Protein Bar

    1 Banana

     

    Meal 3

    3/4 Cup Brown Rice/Quinoa Blend

    50g Tofu

    1/4 Cup Pinto Beans

    Salad

     

    Meal 4

    3/4 Cup Brown Rice/Quinoa Blend

    50g Tofu

    1/4 Cup Pinto Beans

    Salad

     

    Meal 5

    Homemade Protein Bar

     

    What was great about my day?

     

    I got up and went for a run at 6am this morning and then filled my journal in to show what i did and what i ate.

     

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

     

    Eat my prepared meals on time as they will help me get the body i want.

    Fill in the nutritional information for my food, calories, protein etc.

    With the nutritional information i can see if i need to increase/decrease anything.

    Stretch more.

     

    What can I do to make things more enjoyable?

     

    Support other people on a fitness lifestyle.

    Enjoy my day, i am on a journey to have a great body so enjoy everyday.

     

    Intensity Level

    6/10

  4. Monday 29th July 2013

     

    Shoulders & Triceps

     

    Smith Machine Military Press: 30/12, 40/10, 75/8,4 - Go up to 80lbs

    Lateral Raise: 10/10, 17/10,6 - Go up to 20lbs

    Low Pulley Raise: 10/9.5,4.5 - Stay on 10lbs

    Reverse Flyes Machine: 40/12, 70/12,5 - Go up to 75lbs

    DB Shrugs: 70/9 - Go up to 75lbs

    Tricep Pushdown: 42/10, 57/9,5 - Go to 60lbs

    Tricep Extension Machine: 30/10, 65/12,5 - Go up to 70lbs

    Seated Tricep Press: 35/10, 50/11,8 - Use 55lbs

    Crunches: 10, 24, 20

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

  5. Friday 26th July 2013

     

    Back

     

    DB Pullover: 35/10 55/10, 80/6,2 - Stay on 80lbs

    Close Grip Pulldown: 85/10, 140/4 - Go to 130lbslbs

    One Arm Row Machine: 90/10, 140/10, 190/8,6 - Stay on 190lbs

    Wide Row: 70/10, 120/5 - Go to 110lbs

    Deadlift: 60/10, 100/8,5 - Stay on 100lbs

    Leg Raises: 14, 12, 7

  6. Wednesday 24th July 2013

     

    Cardio

    16 Minutes - Run

    Distance 1.73

    Incline 0

     

    Thursday 25th July 2013

     

    Chest & Biceps

     

    Hammer Strength: 50/12, 70/10, 100/4 - Stay on 100lbs

    Incline Smith Press: 50/10, 70/7 - Stay on 70lbs

    Flyes: 70/10, 115/7,4 - Stay on 115lbs

    Alt DB Curl: 30/10, 32/6 - Stay on 32lbs

    Fixed Barbell Curls: 50/10 - Stay on 50lbs

    Hyper Extensions: 3 x 10

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    Everything

     

    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 have a daily plan and I need to stick to it.

    Spend a few minutes before each workout mentally preparing myself for the workout ahead.

     

    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

  7. Tuesday 23rd July 2013

     

    Legs

    Leg Extension: 70/15, 100/10, 145/11,4 - Go up to 150lbs

    Leg Press: 180/12, 250/10, 320/8,4 - Stay on 320lbs

    DB Squat: 35/10, 60/8 - Stay on 60lbs

    Hamstring Curl: 85/12, 150/12,3 - Go up to 155lbs

    DB Stiff Leg Deadlift: 40/10, 60/9,6 - Stay on 60lbs

    Calf Press: 115/15, 120/12, 140/8 - 130lbs

    Calf Raise: 90/10, 150/8,4 - Stay on 150lbs

    Inner Thigh: 110/12,12,12 - Go up to 115lbs

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    I was not in the best mood when I got in the gym I was all over the place, but as soon as I put my headphones in and turned my music on I totally turned it around and had an awesome workout.

     

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

     

    To remember no matter what is going on when I go in the gym I have to be prepared and give it my all

     

    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?

    Mainly because I didn't feel great going into the gym, it made my workout even better because I turned it around. My legs are still shaking I feel awesome

  8. Monday 22nd July 2013

     

    Shoulders & Triceps

     

    Smith Machine Military Press: 30/12, 40/10, 70/10,3 - Go up to 75lbs

    Lateral Raise: 10/10, 15/10,3 - Go up to 17lbs, great form on this weight now lets push for a heavier weight

    Low Pulley Raise: 10/7 - Stay on 10lbs

    Reverse Flyes Machine: 40/12, 60/16 - Go up to 70lbs

    DB Shrugs: 60/12 - Go up to 70lbs

    Tricep Pushdown: 42/12, 67/6,2 - Go to 65lbs and get more reps

    Tricep Extension Machine: 25/12, 60/12 - Go up to 65lbs

    Seated Tricep Press: 35/12, 60/6 - Use 50lbs

    Crunches: 10/12, 10/10, 10/8

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    I have just had a week off from training and just relaxed, I had my first day back at the gym today and I feel great. Really pushed myself, even though I didn't want to take a break from the gym I am so glad I did as it gave my body and mind time to rest.

     

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

     

    Listen to my body and know I can push myself hard in the gym but also when I need to rest.

    Keep doing what I am doing now.

     

    What can I do to make things more enjoyable?

     

    Get my promotion at work and that will really take me up a level

     

    Intensity Level

    8.8/10

     

    Why?

    My body was nice and rested and I was hungry for the gym this morning, I just kept pushing until there was nothing left. I am drained now but I loved it.

  9. Friday 12th July 2013

     

    Back

     

    DB Pullover: 35/10 55/10, 80/8,3 - Stay on 80lbs

    Close Grip Pulldown: 85/10, 140/11,3 - Stay on 140lbs

    One Arm Row: 40/10, 60/10, 5, 4 - Stay on 60lbs

    Wide Row: 70/10, 120/8, 5, 4 - Stay on 120lbs

    Deadlift: 60/10, 125/7, 4 - Stay on 125lbs

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    I am worn out from the gym because I have raised my standards and have performed at a much higher level than I am used too.

     

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

     

    Stay calm under pressure at work and keep on keeping on.

     

    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 have reached a point in my workouts where I feel like I can switch on my focus and really push myself beyond what I thought I was capable of.

  10. Thursday 11th July 2013

     

    Chest & Biceps

     

    Flat BB Press: 0/12, 50/10, 80/12,5 - Go up to 85lbs

    Incline BB Press: 50/8, 75/6 - Stay on 75lbs

    DB Flyes: 25/10, 37/10,3 - GO up to 40lbs

    Concentration Curl: 25/10, 45/8.5,3 - Go up to 47lbs

    Barbell Curls: 60/8,3 - Stay on 60lbs - Beat last week but my form could be better, get better form before increasing weight.

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    Another great day at work, my focus and momentum in the gym is having a great impact on my work

    Head Chef sat me down and told me how much he appreciates all the hard work I am putting in and that its not going unnoticed.

    I feel great

     

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

     

    Eat my meals on time

    Be more forceful in the gym and get the equipment I need

     

    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?

    Another great day at work and great workout. I think I could improve my focus over the duration of the workout, I am definitely improving so much overall but I could keep more focussed to keep energy and enthusiasm high.

  11. Wednesday 10th July 2013

     

    Cardio

     

    16 Minute High Intensity Run

    Distance: 1.8 Miles

    Incline 0

     

    Missed a couple of meals due to work today so I was exhausted when I got home really wanted a nap but went for my run. I did well that I was pretty much the same as last week but I need to keep improving.

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    Great day at work, really efficient and got alot accomplished.

    Another sunny day and looking great in Vancouver

    Received a nice letter from my dad

    Matched last weeks run distance

     

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

     

    Eat my meals at the planned time to keep energy levels up

    Have a shake available if I don't have time to sit down and eat my prepared meal

    Remember my goals and make time to eat

     

    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

    7 /10

     

    Why?

    I know eating my meals on time gives me plenty of energy to push myself in every workout but having missed meals I know if I would have eaten them I would have achieved better results. If I learn from this and plan for it in the future I will have more successful workouts.

  12. Tuesday 9th July 2013

     

    Legs

     

    Leg Extension: 70/15, 100/10, 140/13,6 - Go up to 145lbs

    Leg Press: 180/10, 250/10, 310/12,4 - Go up to 320lbs

    Squat: 40/10, 80/12,4 - Go up to 85lbs

    Hamstring Curl: 85/12, 145/12,10 - Go up to 150lbs

    Stiff Leg DB Deadlift: 25/10, 35/12,12 - Had to use DB's today and couldn't get to the heavy weights so did 35's, not enough weight. I need to get my proper weights next time and get the job done.

    Calf Press: 115/18, 115/10, 115/10 - Go up to 120lbs

    Calf Raise: 90/12, 150/10,4 - Go up to 155lbs

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

    ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

     

    Totals

    Calories: 3144

    Protein: 221

    Carbs: 356.6

    Fats: 102.2

     

    What was great about my day?

     

    Up early and at the gym for 6.30am

    Had an awesome Legs workout and achieved great results and can increase in weight on every exercise

    I have increased my calories so I get to eat more food

    Its sunny again

    Another day off work I get to relax and get jobs done

     

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

     

    Read all the books I have waiting for me that I have neglected recently

    Spend some time in the sun and get some colour in my skin

    Get all my jobs done today so I feel a sense of achievement and can relax tonight

     

    What can I do to make things more enjoyable?

     

    Listen to music really loud and be happy

    Treat myself to some new headphones for the gym as mine are falling apart.

     

    Intensity Level

    8.5/10

     

    Why?

    Pushed myself to achieve higher reps so I can increase my weights next week, I didn't take control of the situation of the deadlifts and own the barbell so I missed out on a point there but overall it was a great success.

    Keep up the good work.

  13. Monday night we visited a few friends which we haven't seen in a long time and we took some healthy snacks along to keep us on the right track but they had different plans, they were ready to head out to a restaurant. We went out and tried to keep it as clean as possible and we pretty much did that but I guess I definitely over ate but that was the first time in a while and the way my metabolism is firing right now I don't think this will be an issue but I just feel a little groggy today but had a great night with friends so forget about it.

  14. I noticed you consume a lot of coconut oil, I only take a couple of teaspoons a day.

     

    What do you notice from taking it?

     

    Hey MF,

    The coconut oil is something Portia recommended to me for a healthy fat in my foods as apart from that I don't really have any.

    I find it easy to mix in with my shakes/smoothies and it tastes pretty good too.

    Im not sure if I have noticed anything from it but as I work a lot of hours and am really trying in the gym to build muscle I find I am requiring more food/calories, but it isn't always easy to eat another cup of rice/oats to get the extra calories so I was looking for calorie dense foods and coconut oil was an option.

    I currently have no coconut oil so am using a natural peanut butter but in the past I have found this far too easy to over eat and literally finish off a tub which is not a great idea.

  15. Monday 8th July 2013

     

    Shoulders & Triceps

     

    DB Shoulder Press: 35/12, 40/8, 47/10,5 - Go up to 50lbs

    Lateral Raise: 12/10, 22/8,3 - Stay on 22lbs, form could be better - do this before increasing weight

    Low Pulley Raise: 15/9,4 - Stay on 15lbs

    Reverse DB Flyes: 15/10, 30/10,6,4 - Go up to 32lbs

    Tricep Pushdown: 42/10, 67/9,4 - Stay on 67lbs - Stand tall and try not to lean in to much

    Lying Tricep Extension: 30/10, 45/7,2 - Stay on 45lbs

    Seated Tricep Press: 35/10, 60/9,3 - Stay on 60lbs

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Totals

    Calories: 2182

    Protein: 191.2

    Carbs: 306.2

    Fats: 105.6

     

    What was great about my day?

     

    I went to the gym even after a poor nights sleep, maybe two hours

    The sun is shining and I feel great.

    Day off work

     

    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 have a daily plan and I need to stick to it.

    Spend a few minutes before each workout mentally preparing myself for the workout ahead.

     

    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

    8.5/10

     

    Why?

    I had a great workout, put my headphones on and got psyched up to really push myself and it worked well.

    Also spent about 20 minutes stretching and using the foam roller after my workout.

  16. Sunday 7th July 2013

     

    Cardio

     

    16 Minute High Intensity Run

    Distance 1.81 Miles

    0% Incline

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

    Vitamin B12, Multi Vitamin

     

    Pre Workout

    C4 1 scoop, 5g Skip La Cour Creatine

     

    Post Workout

    5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Totals

    Calories: 2182

    Protein: 191.2

    Carbs: 306.2

    Fats: 105.6

     

    What was great about my day?

     

    Finished work on time which gave me time to get my run in.

    Feeling great at the moment, like all the effort I am putting in is paying off.

     

    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 have a daily plan and I need to stick to it.

    Spend a few minutes before each workout mentally preparing myself for the workout ahead.

     

    What can I do to make things more enjoyable?

     

    Pay compliments to other people

    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?

    If I didn't look at the distance on the treadmill I would have been convinced I had beat my previous distance as I gave it my all, but when I checked I noticed I was a little short. Really happy I put in a great run but I just wanted that distance beat, gonna do it next time.

  17. Saturday 6th July 2013

     

    Cardio

    0% Incline

    16 Minutes

    Distance 1.91 Miles

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Totals

    Calories: 2182

    Protein: 191.2

    Carbs: 306.2

    Fats: 105.6

     

    What was great about my day?

    Awesome day at work as it was very productive.

    Set a new record on my cardio run.

    I looked in the mirror and could see some changes in my body for the better.

     

    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 have a daily plan and I need to stick to it.

    Spend a few minutes before each workout mentally preparing myself for the workout ahead.

     

    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?

    Again this could have been a day where I skipped a workout as 12 hour shifts are taking there toll but I came through and manned up and got the job done.

  18. Friday 28th June 2013

     

    Back

     

    DB Pullover: 35/10 55/8, 75/11.5,3 - Go up to 80lbs

    Close Grip Pulldown: 85/12, 140/8.5, 3.5, 2 - Stay on 140lbs

    One Arm Row: 40/12, 60/7,4 - Stay on 60lbs

    Wide Row: 70/10, 120/8 - Stay on 120lbs

    Deadlift: 70/10, 120/8 - Stay on 120lbs

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Totals

    Calories: 2182

    Protein: 191.2

    Carbs: 306.2

    Fats: 105.6

     

    What was great about my day?

     

    I went to the gym after a gruelling 12 hours at work, when it was easier to put off and just head home

    I put in a great shift at work then an even greater effort at the gym.

    I tried my new pore workout and it felt awesome

    I felt a real connection with my muscles today and reached a higher level

     

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

     

    Today was pretty awesome, but I can keep calm and focussed when things happen out of my control like having to work overtime because it was so busy at work.

    Eat my meals on time to keep my insulin levels steady

    Listen to Skips Podcasts to keep my focus.

    Spend a few minutes before each workout mentally preparing myself for the workout ahead.

     

    What can I do to make things more enjoyable?

     

    Be proud of my achievements and stand tall as I am doing an awesome job

     

    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

    9.5/10

     

    Why?

    I had a long day at work and could have quite easily headed home but I didn't so this gave me an inner strength knowing most people would have already given up, I knuckled down and cracked on with my back routine. The gym was busy but every piece of equipment I needed was free for me to use which resulted in an efficient workout time wise.

    I owned my workout, I knew the point at which in the past i'd of given in and I pushed on for more, I reached a higher level which will set the standards for my next workouts. I just feel bloody great about today, awesome job.

  19. Tuesday 3rd July 2013

     

    Chest & Biceps

     

    Flat BB Press: 0/12, 60/10, 70/10,8 - I ususually use the decline but it was broken so I used the flat with same weight and really struggled so dropped the weight.

    Incline BB Press: 40/12, 70/8,2 - Go up to 75lbs

    DB Flyes: 25/10, 37/7,4 - Stay on 37lbs

    Concentration Curl: 25/12, 45/6 - Stay on 45lbs

    Barbell Curls: 60/7,4 - Stay on 60lbs

     

    Nutrition

    Meal 1

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 2

    1 Cup Oats – Cal 130, P 5, C 22, F 2.5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 3

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 4

    1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6

    127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5

    Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

     

    Meal 5

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Meal 6

    1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5

    Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5

    1 Banana – Cal 105, P 1, C 27, F 1

    1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

     

    Totals

    Calories: 2182

    Protein: 191.2

    Carbs: 306.2

    Fats: 105.6

     

     

     

     

    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 meals on time.

    I drank plenty of water.

    I had plenty of sleep.

     

    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 have a daily plan and I need to stick to it.

    Spend a few minutes before each workout mentally preparing myself for the workout ahead.

     

    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

    7 /10

     

    Why?

    I had a great nights sleep but woke up feeling tired, I had my breakfast and my pre workout which perked me up but felt like I was lacking strength. My first exercise was Decline Bench Press yet the bench was broken so I did flat and used the same weight which I struggled with, this put me in the wrong mindset for the rest of the workout as I felt I had failed. In future I need to just keep pushing forward no matter what happens

  20. Tuesday 1st July 2013

     

    Legs

    Leg Extension: 70/15, 100/10, 135/12,6,4 - Go up to 140lbs

    Leg Press: 180/12, 250/10, 300/12,5,3 - Go up to 310lbs

    Squat: 40/10, 65/12,7,5 - Go up to 70lbs

    Hamstring Curl: 85/12, 140/12,6,5 - Go up to 145lbs

    Stiff Leg Deadlift: 65/10, 100/10,4 - Stay on 100lbs

    Calf Press: 110/16, 110/14, 110/12 - Go up to 115lbs

    Calf Raise: 90/10, 150/8,4 - Go up to 155lbs

    Inner Thigh: 100/12,12,12 - Go up to 110lbs

     

    Workout: 9/10

     

    Awesome workout today, really happy with my focus and effort and I can move up on most exercises.

  21. Tuesday 25th June

     

    Shoulders & Triceps

     

    DB Shoulder Press: 35/10, 40/8, 52/3, had such a tight shoulder I couldn't lift at all.

    Lateral Raise: 12/10, 22/8,4

    Low Pulley Raise: 15/6

    Reverse DB Flyes: 12/10, 27.5/10

    Tricep Pushdown: 42/12, 67/8,3

    Lying Tricep Extension:

    Seated Tricep Press:

     

    Workout & Cardio: 5/10

     

    Seriously pulled my shoulder today, I have such tight muscles which I think its due to the hours I put in at work this weekend. I will book a massage to try and ease the tension, after this workout I spent about 25 minutes stretching and using the foam roller.

  22. Forgot to add that is a great looked medal as well !! How did you feel in the hours and days after the race? Much soreness or not too bad?

     

    Actually after the run I really found it difficult to eat much, must have been the trauma on my body from the run. Other long runs I have done I just demolish food but not after the half marathon. My legs were a bit weak for a few days but I think what I noticed the most was the hunger, I felt like I could just eat constantly for about a week after, but I tried to keep my food clean after the next days treat meals.

  23. Thursday 27th June 2013

     

    Back

     

    DB Pullover: 45/12, 75/6 - Stay on 75lbs, this was the last exercise rather than the first so was pretty tough.

    Close Grip Pulldown: 85/10, 130/12,4 - GO up to 135lbslbs

    One Arm Row: 40/12, 60/11,4 - Go up to 65lbs

    Wide Row: 70/10, 110/9.5,3 - Stay on 110lbs

    Deadlift: 60/10, 110/10,3 - Go up to 115lbs

     

    Workout: 7.5/10

     

    Cardio - N/A

     

    16 Minute Run

    1% Incline

    Distance:

     

    Awesome workouts this week, really happy with the progress I am making because I am focussing so much more and I have a purpose rather than just turning up at the gym.

  24. Wednesday 26th June 2013

     

    Chest & Biceps

     

    Decline BB Press: 0/12, 60/10, 105/9,4 - Go up to 110lbs, awesome workout got myself mentally prepared and knew I was going to lift this

    Incline BB Press: 40/12, 70/7,2 - Stay on 70lbs

    DB Flyes: 25/10, 37/7,2 - Stay on 37lbs

    Concentration Curl: 25/10, 45/7,3 - Stay on 45lbs

    Barbell Curls: 60/7,4 - Stay on 60lbs

     

    Cardio N/A

    1% Incline

    16 Minutes

    Distance:

     

    Todays workout was the best in a long time and I think it was all down to being more mentally focussed and it was such a powerful tool tonight, I felt great beating my previous reps/weights. Great work tonight, I need to treat every workout and every body part the same as tonight.

    Workout: 8/10

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