mattpb
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Posts posted by mattpb
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17/10/2012
Legs
Squats – 0/6, 50/6, 70/4, 100/6, 100/6, 100/6. Second warm up set go up to 90lbs and working set up to 105lbs.
Stiff Leg Deadlifts – 0/6, 60/4, 95/6, 95/6. Go up to 100lbs.
Lunges – 25/6, 25/6. Go up to 27lbs.
Cardio
Run
Level 4.1 – 9.1. Go up to 4.2 – 9.2.
Distance 2.09
Legs feel great today, going lower on squats really makes my quads work which is what I need, keep it up.
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Keep up the good work in here Matt, some nice training sessions.
Do you still record your nutrition in your log? I remember you used to list everything in detail and it was pretty cool reading through it ~ gave me a few ideas of things to try out.
Hey MF, thanks for the message.
Had a pretty busy time at work over the last month so let my online journalling slip a bit. Still been hitting the gym and writing it in my note pad old skool style. I am making more of an effort now to get my workouts on here and after your comment i will make an effort to get my nutrition on here too.
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16/10/2012
Abs, Calves & Shoulders
Cable Crunches – 65/12, 65/12. Go up to 70lbs.
Weighted Leg Raises – 12/12, 12/8. Stay on 10lbs.
Seated Calf Raises – 90/8, 175/6, 175/6. Stay on 175lbs.
Leg Press Calf – 245/7, 245/7. Go up to 250lbs.
Hammer Strength Shoulder Press – 110/6, 150/6, 150/6. Go up to 155lbs.
Side Raises – 25/6, 25/6. Go up to 27lbs.
Rear Delts – 115/6, 115/6. Go up to 120lbs.
Cardio
Run (Min/Speed)
1/4, 2/4, 3/5, 4/6, 5/7, 6/8,
7/5, 8/6, 9/7, 10/8,
11/5, 12/6, 13/7, 14/8,
15/5, 16/6, 17/7, 18/8, 19/9, 20/4
Level 7
Distance 2
Incline 0.5%
Go up by 0.1 mph, start on 4.1 etc…
Awesome run, I absolutely loved it and found my passion for cardio again in running. I can’t wait to smash my record again tomorrow.
My weights were good, Portia trained with me today and having someone watch over me helped loads as she pointed out I can lift so much more than I am currently lifting, I think I am selling myself short, or I was.
I have still have room for improvement.
Intensity 7/10
Why?
I definitely need to be more mentally strong and believe in myself, I am strong I can do better I just need to realise this.
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15/10/2012
Back
Deadlifts – 0/6, 50/6, 90/2, 100/6, 100/6, 100/6. Go up to 105lbs.
Bent Over Row – 80/4 ½, 80/5, 80/4. Stay on 80lbs.
Cable Row – 120/4, 150/6, 150/4. Stay on 150lbs.
Pull Ups – 0/8, 0/6.
Cardio
Run
Level 4.8
Distance 1.55
Legs still sore from workout on Saturday, did not want to cycle today really want to go for a run and it felt great I really enjoyed it.
Look into using high intensity running as my new cardio as I enjoy it.
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12/10/2012
Abs & Arms
Ball Crunches – 15, 15, 15
Leg Raises –
Lying Tricep Extension – 0/8, 30/6, 50/6, 50/6, 50/6. Go up to 55lbs.
Cable Pushdown – 70/6, 70/6. Go up to 75lbs.
Seated DB Tricep Extension – 47/6. Go up to 50lbs.
Barbell Curls – 40/4, 60/6, 60/5, 60/5. Stay on 60lbs and control the weight on the way down and explode on the way up and get the 6 reps.
Curl Bar Curls – 50/6, 50/6. Go up to 55lbs.
Cable Wrist Curls – 30/8, 35/8. Go up to 40lbs.
DB Wrist Curls – 60/10, 60/8. Go up to 65lbs.
Cardio
Bike
Level 7
Distance 13.5
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13/09/2012
Chest
H/S Chest Press 8 x 50lbs, 4 x 90lbs, 6 x 130lbs, 5 x 130lbs, 4 x 130lbs
Stay on 130lbs
Barbell Incline Press 6 x 50lbs, 6 x 55lbs, 6 x 60lbs
Go up to 65lbs
Dips 6 x 0lbs
Cardio
Rec Bike
Level 3
Distance 7.06
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12/09/2012
Legs
Squats 8 x 0lbs, 7 x 50lbs, 6 x 75lbs, 6 x 75lbs, 6 x 75lbs, 6 x 75lbs,
Go up to 80lbs
Stiff Leg Deadlifts 6 x 50lbs, 6 x 70lbs, 6 x 70lbs
Go up to 75lbs
DB Lunges 6 x 15lbs, 6 x 15lbs
Go up to 17lbs
Cardio
Rec Bike
Level 3
Distance 6.82
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11/09/2012
Abs, Calves & Shoulders
Cable Crunches 10 x 45lbs, 10 x 60lbs, 10 x 60lbs
Stay on 60lbs
Weighted Leg Raises 6 x 15lbs, 6 x 15lbs
Stay on 15lbs
Seated Calf Raises 8 x 90lbs, 8 x 110lbs, 8 x 110lbs
Go up to 120lbs
Leg Press Calf Raises (1 at a time) 8 x 180lbs, 8 x 180lbs
Go up to 190lbs
Standing Calf Raises (DB on step) 8 x 20lbs
Go up 25lbs
H/S Shoulder Press 4 x 100lbs, 8 x 130lbs, 7 x 130lbs
Go up to 135lbs
Side Raises 7 x 20lbs, 7 x 20lbs
Go up to 22.5lbs
Rear Delts 8 x 90lbs, 7 x 90lbs
Go up to 95lbs
Cardio
Rec Bike
Level 3
Distance 6.59
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10/09/2012
Back & Traps
Deadlifts 8 x 0lbs, 6 x 50lbs, 8 x 60lbs, 8 x 60lbs, 8 x 60lbs
Go up to 65lbs next week, excellent concentration on the muscle group and really made my back work.
Bent Over Row 6 x 50lbs, 6 x 50lbs
Go up to 55lbs
Cable V Row 6 x 85lbs, 8 x 125lbs, 8 x 125lbs
Excellent arch of the back at the top of the movement and great lean on the negative phase, go up to 130lbs.
Pull Ups 5 x 0lbs, 5 x 0lbs
Cardio
Rec Bike
Level 3
Distance 6.45
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30th August, 2012
Abs, Back & Traps
Swiss Ball Crunches – 20 x 0lbs, 20 x 0lbs, 20 x 0lbs
Swiss Ball Leg Raises – 17x 0lbs, 15 x 0lbs, 12 x 0lbs
Pull Ups (Bodyweight + plates) – 10 x 0lbs, 6 x 0lbs, 7 x 0lbs
Cable Row (straight bar) – 5 1/5 x 145lbs, 5 x 145lbs
Bent Over Barbell Row – 6 x 65lbs, 6 x 65lbs
Shrugs - 8 x 85lbs, 8 x 85lbs
20 Min cardio X Trainer
Distance –
Level –
Notes
Poor cardio performance, i am putting it down to working 10 hour days for 8days straight. It finally hit me today and i could not go on, i have a week off the gym next week and i really need it.
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29th August, 2012
Chest & Triceps
Hammer Strength Chest Press - 8 x 60lbs, 3 x 100lbs, 6 x 135lbs, 41/2 x 135lbs, 4 x 135lbs
Incline DB Bench Press – 6 x 60lbs, 7 x 60lbs, 5 x 60lbs
Weighted Dips – 4 x 20lbs
Inc Tricep Extension - 4 x 45lbs, 4 x 45lbs
Cable Pressdown – 4 x 70lbs
20 Min X Trainer
Distance – 5
Level – 3.08
Notes:
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28th August, 2012
Legs
Squats - 8 x 40lbs, 3 x 70lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs
Lunges - 6 x 15lbs, 6 x 15lbs
Stay on 27lbs and get knee closer to the floor.
Stiff Leg Deadlift - 6 x 100lbs, 6 x 100lbs, 6 x 100lbs
20 Min cardio on X Trainer
Distance – 2.7
Level – 5
Notes:
Smashed my bike distance from yesterday which felt awesome.
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27th August, 2012
Abs & Shoulders
Cable Crunches – 8 x 50lbs, 4 x 65lbs, 10 x 80lbs, 10 x 70lbs
Stay on 80lbs
Weighted Leg Raises – 10 x 20lbs, 9 x 20lbs
Stay on 20lbs
DB Press - 8 x 25lbs, 4 x 35lbs, 5 x 47.5lbs, 5 x 47.5lbs
Military Press (H/S) – 4 x 100lbs, 6 x 130lbs, 6 x 130lbs
DB Side Lats - 6 x 15lbs, 6 x 17lbs
DB Rear Lats Machine - 7 x 90lbs, 7 x 90lbs
20 Min X Trainer
Distance – 2.6
Level – 5
Notes:
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24th August, 2012
Calves, Biceps & Forearms
Calf Press – 8 x 90lbs, 6 x 180lbs, 4 x 320lbs, 5 x 320lbs
My calves are so sore this week it was a struggle to do this exercise, I am not using a full range of motion and need to lower the weight. Use 250lbs
Seated Calf Raises – 4 x 220lbs, 8 x 90lbs
Start on 100lbs.
Barbell Curls – 6 x 30lbs, 6 x 50lbs, 6 x 50lbs
Go up to 55lbs, awesome pump in my biceps.
Curl Bar Curls – 6 x 40lbs, 6 x 40lbs
Go up to 45lbs.
Barbell Wrist Curls – 7 x 70lbs, 7 x 70lbs
Stay on 70lbs.
DB Curls - 6 x 70lbs, 5 x 70lbs
Stay on 70lbs
20 Min cardio X Trainer
Distance – 2.92
Level – 5
Awesome cardio session smashing previous record.
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23rd August, 2012
Abs, Back & Traps
Swiss Ball Crunches – 20 x 0lbs, 20 x 0lbs, 20 x 0lbs
Swiss Ball Leg Raises – 20x 0lbs, 20 x 0lbs, 20 x 0lbs
Pull Ups (Bodyweight + plates) – 8 x 0lbs, 6 ½ x 0lbs, 5 x 0lbs
I used a narrower grip after Skip commented on my grip, I was able to pull myself higher and I got the arch in my back and felt myself using my back to lift me up rather than my arms. Keep focus and control movement.
Cable Row (straight bar) – 6 x 140lbs, 6 x 140lbs
Moved forward slightly at top of movement for a full stretch and went past 90degrees when pulling the weight, this felt a lot better and targeting the muscle better, can definitely go up to 145lbs.
Bent Over Barbell Row – 6 x 60lbs, 6 x 60lbs
Excellent control throughout the movement can go up to 65lbs.
Shrugs - 8 x 80lbs, 8 x 80lbs
Awesome feeling in my traps, go up to 85lbs.
20 Min cardio X Trainer
Distance – 2.67
Level – 5
Notes
Remember to use a challenging weight, keep focus, Target the intended muscle. Felt a great sense of achievement today after my workout, I reviewed last weeks workout and took note of the comments skip had made.
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Matts Goals
Career
6Month (before my 32nd Birthday 31/01/2013) – Sous Chef
1 Year – Head Chef earning $100,000 a year
5 Year – Red Seal, Regional/Development Chef earning $250,000 a year
10 Year – Have my own chain of restaurants across the globe
Relationships & Home
6 Month – Marry Portia
1 Year – Buy a house in Vancouver
5 Year – Portia & I have our first child
10 Year - $1Million Home in Vancouver with a beautiful family
Fitness
6 Month – Cover Model on a Fitness magazine
1 Year – Online store selling healthy lifestyle clothing
5 Year – Win a National, Natural Bodybuilding Competition
10 Year – Healthy living adviser to Celebrirties
Personal
6 Month – Become a successful Public Speaker
1 Year – Post regular Videos/Radio Talk shows online weekly
5 Year – Internet sensation because of all the work I am doing to help others
10 Year - TV Personality healthy living
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Journal Update & Daily Disciplines
22nd August, 2012
What was great about my day?
Achieved an 8/10 in my workout.
I made some changes to the weights I was lifting to benefit me in the long run.
I had an awesome nights sleep and feel fully recovered after a not so awesome day yesterday.
Wrote up my new goals and Daily Disciplines which I will post on my journal.
Listened to Zig Ziglar.
What about my day could I improve to make things EVEN BETTER?
Follow through on all my Daily disciplines .
Get more involved in everything I do and go the extra mile.
What can I do to make things more enjoyable?
I can appreciate every little step I make towards my big goal.
Visualise, Visualise, Visualise – seeing my future in my mind will make any tough days so much easier.
Intensity Level
8/10
Why?
Daily Disciplines
1. Stretch my body and increase flexibility.
2. Give 100% of my Mind, Body & Soul into everything I do.
3. Clean & Maintain my home environment.
4. Achieve an 8/10 in every workout.
5. Review my previous workouts and plan next workouts.
6. Visualise my future.
7. Practice manformation techniques.
8. Read Recipe Specs.
9. Read my personal commercial out loud.
10. Move one step closer to my BIG goal by planning and researching for my future.
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22nd August, 2012
Chest & Triceps
Hammer Strength Chest Press - 8 x 60lbs, 4 x 100lbs, 7 x 130lbs, 6 x 130lbs, 4 x 130lbs
Go up to 135lbs, I should have left a longer gap between sets 2 and 3, my first set was awesome and my second set was just as good but maybe I rushed into the final set which shows by only achieving 4 reps.
Incline DB Bench Press – 4 x 65lbs, 3 ½ x 65lbs, 0 x 65lbs – 6 x 60lbs
This went awesome as last week I struggled to get 4 reps and on the first set I did it and then second set was a struggle and the third set I could not even get the DB’s up. I did have a spotter to assist me getting the DB’s up last week so I think it would be wise to go back to 60lbs and get great execution and then come back to 65lbs when I totally killed off 60lbs.
Weighted Dips – 6 x 17lbs
Go up to 20lbs and use a belt to hold the weight instead of using my legs to hold the DB.
Inc Tricep Extension - 7 x 40lbs, 7 x 40lbs
I changed the fixed bar to using a free bar and I added 40lbs, this felt so much better, go up to 45lbs.
Cable Pressdown – 7 x 65lbs
Awesome go up to 67lbs.
20 Min X Trainer
Distance – 5
Level – 2.36
Notes:
I beat yesterdays Cardio. My workout was great, I changed a few weights and it felt so much better.
In every workout I need to remember that:
The weight I am using needs to be challenging,
I am targeting the intended muscle,
2 count on negative and 1 count on positive,
Focus – these qualities will develop the muscles I need to achieve my goals.
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21st August, 2012
Legs
Squats - 8 x 40lbs, 3 x 70lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs, 6 x 95lbs
I performed these 4 sets really well, I set the safety rack at a height that when my legs were parallel the bar would hit the safety rack. The bar was so close to the safety rack which is an enormous improvement for me as my squats were lacking depth.
Go up to 100lbs, remember to keep aiming for depth.
Lunges - 6 x 27lbs, 6 x 27lbs
I want to work on these and get better stability, lower the weight to 22 and get it right!
Stiff Leg Deadlift - 6 x 110lbs, 6 x 110lbs, 6 x 110lbs
Go up to 115lbs.
20 Min X Trainer
Distance – 2.15
Level – 5
Notes:
I woke up earlier today after working a late shift because I wanted to workout with pphelps today. I wanted to be there to spot pphelps during her heavy lifts and I wanted the support from her during my lifts, I felt this backfired slightly because my body is now in a different routine since changing shifts so getting up that much earlier made me a bit dazed and I was a little snappy which probably knocked our routine.
I lacked positivity during the workout and should have shown greater strength, I can learn from this and from now on I should follow my own body clock and not change from one schedule to another.
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20th August, 2012
Abs & Shoulders
Cable Crunches – 6 x 45lbs, 5 x 65lbs, 10 x 80lbs, 10 x 80lbs
Stay on 80lbs
Weighted Leg Raises – 8 x 20lbs, 8 x 20lbs
Stay on 20lbs
DB Press - 10 x 25lbs, 4 x 35lbs, 7 x 45lbs, 6 x 45lbs
Form is so much better and could feel it more in my shoulders, go up to 47lbs.
Military Press (H/S) – 4 x 90lbs, 5 x 130lbs, 4 x 130lbs
Stay on 130lbs.
DB Side Lats - 4 x 27lbs, 4 x 27lbs
Stay on 27lbs and have better control.
DB Rear Lats Machine - 6 x 85lbs, 6 x 85lbs
Go up to 90lbs
20 Min cardio bike
Distance – 6.4
Level – 3
Notes:
Awesome weights workout but struggled with my cardio, I am going to change to the X trainer as I think the change will help my motivation.
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17th August, 2012
Calves, Biceps & Forearms
Calf Press – 10 x 90lbs, 8 x 180lbs, 8 x 320lbs, 8 x 320lbs
Stay on 320lbs, show control on the movement.
Seated Calf Raises – 6 x 220lbs, 7 x 220lbs
Stay on 220lbs.
Barbell Curls – 8 x 30lbs, 6 x 50lbs, 5 x 50lbs
Reduced the weight and fully stretched my arm at the bottom of the movement and thisn felt so much better. Get 6 reps on both sets.
Curl Bar Curls – 6 x 40lbs, 5 x 40lbs
Stay on 40lbs.
Barbell Wrist Curls – 8 x 60lbs, 8 x 60lbs
Reduced weight to get better range of motion, go upto 70lbs.
DB Curls - 8 x 60lbs, 5 x 70lbs
Stay on 70lbs
20 Min cardio on bike
Distance – 7.35 Miles
Level – 3
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Journal Update & Daily Disciplines
16th August, 2012
What was great about my day?
I went to the gym and achieved an 8/10 in my workout.
Listened to Skip La Cour’s Mindset of a Champion.
Recorded two videos of exercises for Skip to review.
What about my day could I improve to make things EVEN BETTER?
Be confident, have some balls!!!!!!!!!!!!!!!!!!!!!!!
Set higher goals.
Visualise my goals to keep the fire alive inside.
Listen to Skips audio seminars as I know it makes me feel so much better.
What can I do to make things more enjoyable?
Tell myself I love doing all the things I sometimes don’t want to do.
Knowing that everything I do is taking me one step closer to my goals.
Intensity Level
8/10
Why?
Daily Disciplines
1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES
2. Eat every meal at scheduled time. YES
4. Stretch every day, to improve posture and help my gains in my Bodybuilding & Fitness goals. YES
5. Think positive, walk with confidence & certainty, believe in myself read out loud my Personal Commercial. YES
6. Listen/read/watch motivational material for at least 30 minutes. YES
8. Study Recipes for work for 15 minutes. YES
9. Wash and iron work clothes.
10. Write up my workout on my online journal and comment on forum. YES
11. Give 100% whilst in work and the gym. YES
12. Tell Portia how much I love her and what she means to me. YES
14. Write out my goals 5 times each, everyday. YES
15. Research and plan my Restaurant.
16. Review my goals and remind myself what I am doing this for and what I am achieving. YES
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2012 New Brand of the Year"!
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16th August, 2012
Abs, Back & Traps
Swiss Ball Crunches – 16 x 0lbs, 16 x 0lbs, 16 x 0lbs
Swiss Ball Leg Raises – 20x 0lbs, 20 x 0lbs, 20 x 0lbs
Moved the ball further away to make it target the core more.
Pull Ups (Bodyweight + plates) – 7 x 0lbs, 7 x 0lbs, 7 x 0lbs
Dropped the weight to get a good control over the exercise. Increase reps and get a good feel for it before adding weight.
Cable Row (straight bar) – 6 x 140lbs, 6 x 140lbs
Recorded this exercise for Skip to critique.
Bent Over Barbell Row – 4 x 90lbs, 4 x 90lbs
Weight is to heavy, need to bend over more and slow down the movement on the negative phase.
Shrugs - 5 x 115lbs, 6 x 80lbs
Stay on 80lbs and get the movement to target the delts.
20 Min cardio on Rec bike
Distance – 6.64
Level – 3
Notes
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Journal Update & Daily Disciplines
15th August, 2012
What was great about my day?
I went to the gym and achieved an 8/10 in my workout.
I have been reviewing my progress/goals and everything in the life of Mattpb and have started a new set of goals which are more ambitious! I relised that I slowed down as I was getting closer to my goals, its good I am getting closer to my goals but I if I set them higher I can keep on striving for more.
I enjoyed a lovely sunny day in Vancouver.
I woke up and jumped out of bed to start the day in a great way.
What about my day could I improve to make things EVEN BETTER?
Set higher goals.
Visualise my goals to keep the fire alive inside.
Listen to Skips audio seminars as I know it makes me feel so much better.
What can I do to make things more enjoyable?
Tell myself I love doing all the things I sometimes don’t want to do.
Knowing that everything I do is taking me one step closer to my goals.
Intensity Level
8/10
Why?
Daily Disciplines
1. Achieve at least a level 8/10 Intensity in every workout and cardio session. YES
2. Eat every meal at scheduled time. YES
4. Stretch every day, to improve posture and help my gains in my Bodybuilding & Fitness goals. YES
5. Think positive, walk with confidence & certainty, believe in myself read out loud my Personal Commercial. YES
6. Listen/read/watch motivational material for at least 30 minutes. YES
8. Study Recipes for work for 15 minutes. YES
9. Wash and iron work clothes.
10. Write up my workout on my online journal and comment on forum. YES
11. Give 100% whilst in work and the gym. YES
12. Tell Portia how much I love her and what she means to me. YES
14. Write out my goals 5 times each, everyday. YES
15. Research and plan my Restaurant.
16. Review my goals and remind myself what I am doing this for and what I am achieving. YES
Vote Mass Machine Nutrition for Bodybuilding.com's
2012 New Brand of the Year"!
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Matts Workout Journal
in Online Training Journals & Blogs
Posted
18/10/2012
Chest
Barbell Bench Press – 50/8, 90/4, 105/4, 105/5, 105/4. Stay on 105lbs and get 6 reps.
Incline Barbell Bench Press – 80/5, 80/4, 80/4. Stay on 80lbs and bring the bar to my chest for a full stretch and get 6 reps.
Dips – 0/11. Add on a 5lbs weight.
Cardio
Run
Level 4.2 – 9.2, go up to 4.3 – 9.3
Distance 2.15