mattpb

11th March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.10am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 2.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 4.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 7.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% Notes: Definitely increase my food this weekend.

10th March, 2012 Legs 10 mins warm up elliptical trainer - No Started with 5 – 10 mins of Active Leg stretches - No Leg Extension: 85 x 10lbs, 110 x 10lbs, (7 x 180lbs, 4 x 180lbs) One more rep and move up!!! 45 Leg Press: 10 x 180lbs, (8 x 340lbs, 5 x 340lbs) Go for 360lbs. Squats: Smith Machine 10 x 50lbs, (10 x 90lbs, 6 x 90lbs) Hit 110lbs. Stiff Leg Deadlift Olympic Bar: 10 x 60lbs, (7 x 130lbs, 4 x 130lbs) Stay on 130lbs for another workout. Calf Extension: 10 x 75lbs, (Rest, pause – 8 x 145lbs, 8 x 145lbs 6 x 146lbs) Get 150lbs. Seated Calf Press: 10 x 90lbs, (8 x 160lbs, 5 x 160lbs) Go for 170lbs. Torso Twists: 20lbs 20, 20, 20 Get 25lbs DB next week. Stretches: Leg stretches, Pilates exercises Start: 5.50AM Finish: 6.35AM Time: 45 MINS Notes: Need better form on deadlift it was not the best today. 10th March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.10am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 2.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 4.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 7.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% Notes: Definitely increase my food this weekend.

9th March, 2012 What was great about my day? Awesome Legs workout, without a spotter. Feel like my overall strength is improving daily. I finished work early so I can relax and rest. What about my day could I improve to make things EVEN BETTER? Work harder to get noticed by Skip, make more effort, help others to help myself. Learn and study more to help progress in my career. Post new video about how challenge has affected my life so far. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day, when my posture is good it improves my confidence. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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? My stiff leg deadlift was poor, I used my back to help me lift the bar which defeats the purpose of the exercise. 9th March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 8/10 2. Eat every meal within 15 minutes of scheduled time. – NO, way off today. Was involved in a training shift at work which was so busy I barely got time to drink water let alone drink a shake. Cant let this happen again. 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES and it makes me feel so much better, plus used foam roller to ease tight muscles. 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Conference Call. 7. Drink at least 4 litres of water each day. YES 9th March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.10am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 2.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 4.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 7.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% Notes: Definitely increase my food this weekend. 9th March, 2012 Legs 10 mins warm up elliptical trainer - No Started with 5 – 10 mins of Active Leg stretches - No Leg Extension: 85 x 10lbs, 110 x 10lbs, (7 x 180lbs, 4 x 180lbs) One more rep and move up!!! 45 Leg Press: 10 x 180lbs, (8 x 340lbs, 5 x 340lbs) Go for 360lbs. Squats: Smith Machine 10 x 50lbs, (10 x 90lbs, 6 x 90lbs) Hit 110lbs. Stiff Leg Deadlift Olympic Bar: 10 x 60lbs, (7 x 130lbs, 4 x 130lbs) Stay on 130lbs for another workout. Calf Extension: 10 x 75lbs, (Rest, pause – 8 x 145lbs, 8 x 145lbs 6 x 146lbs) Get 150lbs. Seated Calf Press: 10 x 90lbs, (8 x 160lbs, 5 x 160lbs) Go for 170lbs. Torso Twists: 20lbs 20, 20, 20 Get 25lbs DB next week. Stretches: Leg stretches, Pilates exercises Start: 5.50AM Finish: 6.35AM Time: 45 MINS Notes: Need better form on deadlift it was not the best today.

8th March, 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: 4.6 Fastest Mph: 9.6 Distance : 2.24 Miles I had a great run but I ate to close to starting my run so my stomach still felt a little heavy, my own fault. I still did a great job and was happy I persisted and finished the run even though it was a little rough. Prepare better next time and go for 4.7 – 9.7 – easy!!!!!!!!!!!!!!!!!!!! Stretches: Mainly for legs, posture exercises. Start: 3.00PM Finish: 3.45PM Total: 45mins 8th March, 2012 Nutrition Breakfast, Pre Workout: 7.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Dinner: 9.30am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 2.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Pre Workout Drink: 2.45pm MM250 Post Workout: 3.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Snack: 4.40pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 8.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 9.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 11.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% Notes: Definitely increase my food this weekend. 8th March, 2012 What was great about my day? Good cardio session but can do even better. I got a shout out on Conference Call. What about my day could I improve to make things EVEN BETTER? Plan my future, set 1, 5 and 10 year goals. I can achieve anything I want. Work harder to get noticed by Skip, make more effort, help others to help myself. Learn and study more to help progress in my career. Post new video about how challenge has affected my life so far. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day, when my posture is good it improves my confidence. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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? 8th March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 9/10 2. Eat every meal within 15 minutes of scheduled time. – NO, way off today. Was involved in a training shift at work which was so busy I barely got time to drink water let alone drink a shake. Cant let this happen again. 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES and it makes me feel so much better, plus used foam roller to ease tight muscles. 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES – Conference Call. 7. Drink at least 4 litres of water each day. YES

7th March, 2012 Back 10 Min warm up on Elliptical Trainer – Not today DB Pullover: 10 x 35lbs, 10 x 55lbs, (8 x 80lbs, 2 x 80lbs) I got my 8 reps and with no spotter today, the last rep was definitely giving my all as I nearly dropped the DB on myself. Close Grip Pulldown: 10 x 85lbs, (6 x 155lbs, 3 x 155lbs) My back strength has come along great, I just keep edging it up by slight increments and beating the previous week. DB Row: 10 x 35lbs, (5 x 70lbs, 3 x 70lbs) Keep at it with this weight, soon I’ll knock 8 reps out no problem. Wide Cable Row: 10 x 70lbs, (7 x 120lbs, 4 x 120lbs) I need just one more rep and move up to 125lbs. Barbell Deadlift: 10 x 50lbs, (7 x 140lbs, 3 x 130lbs) A little disappointed with this exercise as I was doing great and then on the 8th rep the barbell was slipping out of my hands and I just couldn’t keep hold of it. This is a continuous problem but I have a solution – wrist straps are ordered and should be here soon. Obliques: + 25lbs 20, 20, 20 Start: 5.50am Finish: 6.30am Time: 40 Mins Notes: Seriously intense workout, that I flew through in perfect time. I missed my training partner but did pretty good on my own so I am happy with that. Looking forward to receiving my wrist grips, as my grip is letting me down with progressing on the deadlift. 7th March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 9/10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES and it makes me feel so much better, plus used foam roller to ease tight muscles. 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES

7th March, 2012 What was great about my day? Pphelps83 saw the Chiropractor who helped her ease the back pain so she will be back to working out staring Monday morning. AWESOME results achieved during my Back Workout without a spotter. My Biceps and Quads are the two muscles I have noticed change the most since the start of the challenge. Happy with my progress and the way my challenge is unfolding. What about my day could I improve to make things EVEN BETTER? Plan my future, set 1, 5 and 10 year goals. I can achieve anything I want. Open up to others and myself, be honest about my goals and step up to achieve the goals I have set for myself. It is up to me to achieve them. Learn and study more to help progress in my career. Take more photos and videos to post online. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day, when my posture is good it improves my confidence. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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? AWESOME workout, just let myself down on deadlifts due to my grip giving way, wrist straps are on there way. 7th March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.10am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 2.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 4.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 7.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% Notes: Definitely increase my food this weekend.

6th March, 2012 What was great about my day? I helped pphelps83 through a tough day after discovering she had an injury, I am encouraging her to keep going with her meal plan yet take it easy with workouts as its causing discomfort. Pphelps83 is a MASS MACHINE for staying mentally strong through the tough times (injury). Rest day and day off work. Relaxing from hard week at work. Happy with my progress and the way my challenge is unfolding. What about my day could I improve to make things EVEN BETTER? Open up to others and myself, be honest about my goals and step up to achieve the goals I have set for myself. It is up to me to achieve them. Learn and study more to help progress in my career. Take more photos and videos to post online. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day, when my posture is good it improves my confidence. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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 ½ /10 Why? I got a great workout in, but I was concerned over pphelps83 injury so I think I lost slight focus, this is my own fault. Lets get Pphelps83 back fighting fit as I need my MASS MACHINE workot partner. 6th March, 2012 Delts & Traps 10 min Warm Up X Trainer - No Hammer Strength Shoulder Press: 10 x 70lbs, 10 x 100lbs, (7 x 150lbs, 4 x 150lbs) I got an extra rep but want one more before increasing again, during this exercise I felt a slight pinch in my right shoulder. I will mention this to my Chiropractor the next time I see him, maybe he can help to prevent this happening again. I think I could have got the 8th rep if there was no pain. I will get it next week!! DB Side Lateral Raise: 10 x 12.5lbs, (8 x 25lbs, 4 x 25lbs) I had just increased to this weight and I got 8 first time, so move on up to 2.5lbs, feeling good!!! Low Pulley Raise: (8 x 15lbs, 5 x 15lbs) So happy with this as I seem to be stuck on 12.5lbs for a while, going for 17.5lbs next week. Reverse Flyes-Machine: 10 x 55lbs, (6 x 120lbs, 4 x 120lbs) Loving this as I just keep improving. Tricep Pushdown: 10 x 35lbs, (9 x 70lbs, 4 x 70lbs) I beat last weeks reps on a higher weight, did I not give it my all last week or what. Go up again to 72.5lbs. Lying Tricep Extension: 10 x 30lbs, (6 x 70lbs, 2 x 70lbs) Seated Overhead Tricep Press: 10 x 35lbs, (6 x 60lbs, 4 x 60lbs) This totally fatigued the muscle. Stretches: Stretch all body. Start: 5.50AM Finish: 6.45AM Time: 55 mins Notes: Feeling the growth in my shoulders now there coming along really well. Just need to get that pinching feeling sorted in my right shoulder then I will become even stronger.

6th March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 8 ½/10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES and it makes me feel so much better. 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES 6th March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.10am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 2.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 4.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 7.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% Notes: I have increased my calories by nearly 300, but yesterday it didn’t feel like it and the same again today. I still feel hungry but I might give it until the end of the week before I go up again as its only been two days since the last increment. My body is just demolishing all this food.

Jason Huh giving me a shout out at the Arnold Sports Festival 2012. http://www.youtube.com/watch?v=mPIAUZrNp84

5th March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.10am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Oats ½ Cup (Cal 73, F 1.2, P 3, C 12.6) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.30pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 2.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 4.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 7.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Earth 1 Spoon (Cal 24, P 1.25, C 3.8, F 0.5) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Vitamineral Greens (Cal 44, P 4.25, C 5.5, F 0.65) Calories: 3656.25 Fat: 100.1g – 27% Carbs: 305.65g – 36% Protein: 314.4g – 37% 5th March, 2012 What was great about my day? Rest day and day off work. Relaxing from hard week at work. Happy with my progress and the way my challenge is unfolding. What about my day could I improve to make things EVEN BETTER? BE A CLOSER, I WANT THE COFFEE!!!!!! Learn and study more to help progress in my career. Take more photos and videos to post online. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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 ½ /10 Why? I was just not happy today with my workout, I beat reps and weights but just didn’t feel it happening, kind of strange.

5th March, 2012 Chest & Biceps 10 min warm up on X Trainer – not today. DB Chest Press: 12 x 35lbs, 10 x 50lbs, (6 x 70lbs, 3 x 70lbs) Incline DB Chest Press: 12 x 30lbs, (7 x 60lbs, 4 x 60lbs) Decline DB Flyes: 12 x 17.5lbs, (8 x 40lbs, 4 x 40lbs) Concentration Curl: 12 x 15lbs, (5 x 35lbs, 3 x 35lbs) Straight Bar Bicep Curl: (10 x 70lbs, 6 x 70lbs) Go up to 80lbs. Crunches: 10lbs added 16, 15, 11 Stretches: Chest, foam roller. Start: 5.45am Finish: 6.40am Total Time: 55 mins Notes: Just wasn’t happy today with my workout, I tried so hard but just felt like it wasn’t good enough. 5th March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 8 ½/10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES

4th March, 2012 Nutrition Breakfast, Pre Workout: 7.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: No workout today MM250 Post Workout: 9.30am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Dinner: 12.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 3.00pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 5.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 8.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 10.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Calories: 3325.25 Fat: 94.75g Carbs: 279.75g Protein: 273.4g 4th March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – N/A 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES 4th March, 2012 What was great about my day? Rest day, reviewing my progress. I am waking up so happy in the mornings. What about my day could I improve to make things EVEN BETTER? Learn and study more to help progress in my career. Take more photos and videos to post online. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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 N /A Why? No workout today.

3rd March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – N/A 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES 3rd March, 2012 What was great about my day? Rest day, so just relaxing and watching Arnold Classic online. Reviewed my weeks food and I have decided based on how I feel that I can increase my calories. I ate all of my prepared Meals. I got another promotion at work, this is awesome. I am waking up so happy in the mornings, partly due to my work hours being more regular, no late night working and I am just feeling great about myself. What about my day could I improve to make things EVEN BETTER? Learn and study more to help progress in my career. Take more photos and videos to post online. I am the person I want to be! – I do have 10lbs more muscle! Eat as scheduled!!!! Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion. 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 N /A Why? No workout today. 3rd March, 2012 Nutrition Breakfast, Pre Workout: 7.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: No workout today MM250 Post Workout: 9.30am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Dinner: 12.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 3.00pm Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 5.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 8.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 10.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Calories: 3325.25 Fat: 94.75g Carbs: 279.75g Protein: 273.4g

2nd March, 2012 What was great about my day? My Legs workout was AWESOME, pphelps83 helped me push myself to get more out of my workout and it made me feel a lot more satisfied. I ate all of my prepared Meals. I used my new MM250 Pre Workout and my MM1000 creatine, definitely helping me to gain strength as my weights and reps are increasing so much each week. I am waking up so happy in the mornings, partly due to my work hours being more regular, no late night working and I am just feeling great about myself. What about my day could I improve to make things EVEN BETTER? Review my progress and see how far I have come. Take more photos and videos to post online. Act as if I am the person I want to be! – I do have 10lbs more muscle! Eat as scheduled!!!! Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion – if I don’t who will???? – when I believe, I achieve greater results. Achieve greater results in the gym and keep pushing myself to higher levels. 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 ½ /10 Why? This workout was awesome and it really pushed my cardio system as I was out of breath at points during the workout. I definitely push myself so much more when I have pphelps83 with me but I know I can get more. 2nd March, 2012 Nutrition Breakfast, Pre Workout: 5.00am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.20am MM250 Post Workout: 7.05am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Dinner: 9.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 11.00am Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Snack: 3.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 6.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 9.30pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Calories: 3325.25 Fat: 94.75g Carbs: 279.75g Protein: 273.4g

2nd February, 2012 Legs 10 mins warm up elliptical trainer - No Started with 5 – 10 mins of Active Leg stretches - No Leg Extension: 70 x 12lbs, 100 x 10lbs, (7 ½ x 170lbs, 7 x 170lbs) I can go for 180lbs, easy. 45 Leg Press: 10 x 180lbs, (10 x 320lbs, 4 x 320lbs) Go to 330lbs. Squats: Smith Machine 12 x 50lbs, (7 x 80lbs, 6 x 80lbs) Hit 90lbs. Stiff Leg Deadlift Olympic Bar: 10 x 60lbs, (6 x 130lbs, 4 x 130lbs) Stay on 130lbs for another workout. Calf Extension: 10 x 75lbs, (Rest, pause – 10 x 140lbs, 6 x 140lbs 6 x 140lbs) Get 145lbs. Seated Calf Press: 10 x 90lbs, (6 x 160lbs, 4 x 160lbs) Stay with 160lbs. Torso Twists: 20lbs 20, 20, 20 Get 25lbs DB next week. Stretches: Leg stretches, Pilates exercises Start: 5.45PM Finish: 6.45PM Time: 1 Hour Notes: So exhausted after this workout but felt awesome, I need to keep pushing myself. 2nd March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 8 ½ /10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES

A photo from today after my shoulder workout. http://i43.tinypic.com/34xhwsz.jpg

1st March, 2012 Nutrition Breakfast, Pre Workout: 5.10am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.30am MM250 Post Workout: 7.15am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Snack: 9.00am Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Dinner: 11.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 3.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 6.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 10.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Calories: 3325.25 Fat: 94.75g Carbs: 279.75g Protein: 273.4g 1st March, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 8 ½ /10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES

1st March, 2012 Delts & Traps 10 min Warm Up X Trainer - No Hammer Strength Shoulder Press: 12 x 70lbs, 10 x 100lbs, (6 x 150lbs, 2 x 150lbs) Awesome workout on shoulders, really feeling it so much more going for a heavier weight and doing less reps than trying to push out 10-12 reps. DB Side Lateral Raise: 12 x 12.5lbs, (7 x 25lbs, 4 ½ x 25lbs) I did aim for getting 8 reps at 22.5lbs, but someone was hogging the 22.5lbs DB’s, this made me think why not go for a heavier weight. Well I’m glad I did as I got 7 reps, that’s the same as last week but with a heavier weight. Low Pulley Raise: (7 x 15lbs, 5 x 15lbs) Went up to 15lbs and I did it no problem, lets keep pushing to reach 17.5lbs. Reverse Flyes-Machine: 10 x 55lbs, (7 x 115lbs, 4 x 115lbs) Go for 120lbs, I can do it. Tricep Pushdown: 10 x 35lbs, (8 x 67.5lbs, 5 x 67.5lbs) Go for 70lbs. Lying Tricep Extension: 10 x 30lbs, (10 x 60lbs, 4 x 60lbs) Go for 70lbs. Seated Overhead Tricep Press: 10 x 35lbs, (8 x 55lbs, 5 x 55lbs) This totally fatigued the muscle. Stretches: Stretch all body. Start: 6.00AM Finish: 7.00AM Time: 1 Hour Notes: My shoulders felt so pumped all the way through this workout, something I have not felt to this extent before. I feel my shoulders have come along so much in these last few weeks. 1st March, 2012 What was great about my day? My Shoulder strength has come along so much, as this was definitely a weakness it has made my day to make it now one of my strengths. I ate all of my prepared Meals. I used my new MM250 Pre Workout and my MM1000 creatine – loving it. Just woke up in an AWESOME mood, I think all the effort I have put in is not only changing my body but my mental attitude. I am becoming so much happier within myself as I am working so hard to reach my goals and to feel it happening changes you as a person for the better. What about my day could I improve to make things EVEN BETTER? Act as if I am the person I want to be! – I do have 10lbs more muscle! Speak to more people about my journey, share the experience. Eat as scheduled!!!! Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion – if I don’t who will???? – when I believe, I achieve greater results. Achieve greater results in the gym and keep pushing myself to higher levels. 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 ½ /10 Why? It was an awesome workout, I let myself down by talking a few times and I went to toilet, this is just wasting time and a distraction. I ended up taking too long on this workout

Robert, Thanks so much for the parcel. An awesome selection of supplements which will come in handy during the next few weeks. Mattpb

29th February, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. – 8 ½ /10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES 29th February, 2012 Nutrition Breakfast, Pre Workout: 5.10am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.30am MM250 Post Workout: 7.00am Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Snack: 9.00am Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Dinner: 12.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack: 3.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Dinner: 6.30pm Tofu 170g (Cal 320, F 16, C 0, P 34) Broccolli 250g (Cal 85g, F 1, C 16.5, P7.1) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Snack: 10.00pm Protein powder 1 ½ scoops (Cal 180, F 3, C 6, P 31.5) Calories: 3325.25 Fat: 94.75g Carbs: 279.75g Protein: 273.4g

29th 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: 4.5 Fastest Mph: 9.5 Distance : 2.23 Miles Excellent run today, even though I have increased my speed from last week this one felt a lot easier. I am happy with my progress and that I increase my speed and distance covered every cardio session. It was a tough run today but I could still give a little more, I know I can. Every cardio session is structured so my speed increases therefore the distance increases. My first cardio session of this Bulking & Cutting program was 3.6mph – 8.6mph over a distance of 1.93 Miles, mow I am at 4.5mph-9.5mph covering a distance of 2.23 Miles. I set myself a goal to cover a distance of 2.25 Miles by the end of week 8 which I am on track to do as next week I can increase again. Next week I will run 4.6mph – 9.6mph, bring it on. Stretches: Mainly for legs, posture exercises. Start: 5.30AM Finish: 6.15AM Total: 45mins 29th February, 2012 What was great about my day? My run today felt great, I have gone up a level, yet this felt easier than last week, so I am happy that my cardio is improving every session. I had my once a month cheat meal last night, I am happy I kept to my plan of what I would eat and didn’t over eat and it hasn’t knocked me off track at all. (In the past before I had any idea of nutrition, if I had a cheat meal/day it would leave me with a huge sugar hangover which would set back my progress). I ate all of my prepared Meals. I used my new MM250 Pre Workout and my MM1000 creatine – loving it. What about my day could I improve to make things EVEN BETTER? Speak to more people about my journey, share the experience. Eat as scheduled!!!! Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion – if I don’t who will???? – when I believe, I achieve greater results. Achieve greater results in the gym and keep pushing myself to higher levels. 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 ½ /10 Why? It was a GREAT run but my cardiovascular system just keeps improving so it didn’t feel as tough, I can keep going, I want more!!!!

Hey Doug, You made a comment about finding it a pain to find out your macros everyday for what you eat, well that is one of the reasons my meals stay the same everyday. Once you work out your nutritional values then its done and you eat the same everyday, this is also a good way to track if you feel you need to eat more or less. Plus if you know exactly what your eating everyday this can be helped to control any excess weight you may want to lose. As for cardio, i think its definately a ggod idea to add cardio into your workout plan, i only do it once a week asa if i do too much i find the weight jst drops off me so quick but it is important from a health aspect. All i can suggest is give it a go and see how you feel, try adding once a week and take notes on how it makes you feel and then take it from there. Good luck with your training. Matt

I should also mention i have been a fan of bodybuilding since my teens. Anyway your training is looking good as always - catch ya later Hey Doug, Dont worry about not being able to reply, i have been really busy at work and sometimes it is tough to keep on top of updating journals and supporting others. I appreciatte your comments and taking the time to read what i type, makes it all worth while. As for sport, growing up in Manchester its pretty much a football city, i am a Man City fan and my girlfriend (pphelps) is a Man United fan so one of us always sulks on derby day,lol. I used to be a big fan of snooker too and i did play quite a bit but since i have been living abroad i have not played snooker in a good few years now. As for rugby, i can watch it but its not something i follow as i was brought up on football. Matt

28th February, 2012 Daily Disciplines 1. Achieve at least a level 8/10 Intensity in every workout and cardio session. - 9/10 2. Eat every meal within 15 minutes of scheduled time. – YES 3. Wake up within 8 hours of going to bed. - YES. 4. Stretch every day, foam roller, practice Pilates/yoga to help strengthen my posture (one of these must be a yoga/Pilates class per week). – YES 5. Think positive; believe I can achieve my Goals! I AM A CHAMPION! I AM A MASS MACHINE! YES. 6. Listen/read/watch motivational material for at least 30 minutes each day. YES. 7. Drink at least 4 litres of water each day. YES 28th February, 2012 Nutrition Breakfast, Pre Workout: 5.05am Oats 1 ¼ Cup (Cal 182.5, Fat 3, Carbs 31.5, Pro 7.5) Juice 1 Cup (Cal 110, F 0, C 26, P 2) Protein Powder 1 1/2 scoops (Cal 180, F 3, C 6, P 31.5) Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2) Pre Workout Drink: 5.20am MM125 Post Workout: 7.00am Protein Powder 1 1/2 scoops (Cal 180, F 3, C 6, P 31.5) Banana (Cal 90, F 0.1, C 19.8, P 1.7) Apple (Cal 110, F 1, C 28, P 0) Snack: 9.00am Rice Cakes 4 (Cal 160, F 4, C 32, P 4) Peanut Butter 2T (Cal 190, F 16, C 6, P 7) Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20 Dinner: 11.00am Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5) Snack:4.00pm Tofu 170g (Cal 320, F 16, C 0, P 34) Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4) Spinach 50g (Cal 12, F 0.2, C 1.8, P 1.45) Tomatoes 50g (Cal 6, F 0, C 3, P 0) Cucumber 50g (Cal 6, F 0.1, C 1.2, P 0.2) Avocado 1/8 (Cal 40, F 3.6, C2.6, P 0.5 Meal out – this is my once monthly cheat meal. It is a planned meal but I don’t have the calorie content of the meal so I am replacing it with my Dinner and last shake. So my calories will be around the same. Calories: 3325.25 – Maybe slightly out today Fat: 94.75g Carbs: 279.75g Protein: 273.4g

28th February, 2012 Back 10 Min warm up on Elliptical Trainer – Not today DB Pullover: 12 x 35lbs, 10 x 55lbs, (6 x 80lbs, 2 x 80lbs) 80lbs is some serious weight and it feels great that I have the ability to smash out 6 reps. Close Grip Pulldown: 12 x 85lbs, (9 x 150lbs, 3 x 150lbs) Go up to 155lbs as this is easy!! DB Row: 12 x 35lbs, (7 ½ x 65lbs, 4 ½ x 65lbs) Get that extra rep then we can go for 70lbs. Wide Cable Row: 12 x 60lbs, (7 ½ x 115lbs, 5 ½ x 115lbs) I went up and still smashed out the reps, go for 120lbs next week. Barbell Deadlift: 12 x 60lbs, (7 x 140lbs, 4 x 130lbs) A lot better than last week but still need to purchase straps as my grip is not strong enough. Obliques/Side Crunches: + 10lbs 16, 12, 9 each side Start: 5.55am Finish: 6.50am Time: 55 Mins Notes: Awesome workout with Pphelps, she made me work today. Another great day, Pre workout is helping so much. Save up and get those straps to help with deadlifts. 28th February, 2012 What was great about my day? Pphelps pushed me to achieve greater results in the gym AWESOME Back workout. I ate all of my prepared Meals. I used my new MM250 Pre Workout and my MM1000 creatine. What about my day could I improve to make things EVEN BETTER? Speak to more people about my journey, share the experience. Eat as scheduled!!!! Make a video of my workout. Watch/read and listen to inspirational material. Improve my posture by doing 20 min Pilates video each day. What can I do to make things more enjoyable? Step up! Be a leader in the gym and in life as a whole, show confidence! Believe I am a champion – if I don’t who will???? – when I believe, I achieve greater results. Achieve greater results in the gym and keep pushing myself to higher levels. 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? AWESOME. In my note book I actually wrote; This new Pre Workout is Magic!!