05/11/2012
Chest & Triceps
Barbell Bench Press – 50/8, 90/3, 105/6, 105/5, 105/4. Stay on 105lbs.
Incline DB Bench Press – 35/8, 50/8, 50/6. Go up to 55lbs.
Dec BB Bench Press – 50/5, 70/8, 70/7. Go up to 80lbs.
Cable Pushdown – 50/5, 60/8, 65/5. Stay on 65lbs.
Lying Tricep Press - 0/8, 30/6, 30/5. Go up to 35lbs.
Cardio
X Trainer 20 Mins
Level 5
Distance 2.16
BB Flat, Push chest out to take pressure off the shoulders.
Inc DB, turn the DB at the bottom of the movement to get a full range of motion.
Dec BB, get closer to the footrest so the bar clears the rack.
Chest and triceps were seriously sore from this workout, first day back in the gym for over a week, feeling great.
Matts Workout Journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: Matts Workout Journal
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
06/11/2012
Legs
Squats – 50/6, 90/3, 110/6, 120/600/6. Go up to 130bs.
Leg Press – 180/6, 270/6, 320/6. Go up to 340lbs.
Leg Curls – 130/6, 175/6, 205/6. Go up to 210lbs.
Stiff Leg Deadlifts – 50/6, 70/6, 90/6.Go up to 100lbs.
Cardio
Run Interval
Level Lap/Speed – 1/4, 2/7.5, 3/4, 4/7.7, 5/4, 6/8, 7/4, 8/8, 9/4.
Incline 1
Distance 2.33
Time 27.03
Gym Time
Start 8.30am
Finish 10am
Total Time 1 ½ Hours
Legs
Squats – 50/6, 90/3, 110/6, 120/600/6. Go up to 130bs.
Leg Press – 180/6, 270/6, 320/6. Go up to 340lbs.
Leg Curls – 130/6, 175/6, 205/6. Go up to 210lbs.
Stiff Leg Deadlifts – 50/6, 70/6, 90/6.Go up to 100lbs.
Cardio
Run Interval
Level Lap/Speed – 1/4, 2/7.5, 3/4, 4/7.7, 5/4, 6/8, 7/4, 8/8, 9/4.
Incline 1
Distance 2.33
Time 27.03
Gym Time
Start 8.30am
Finish 10am
Total Time 1 ½ Hours
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Daily Disclipines
Completed planned Mass machine workout & cardio ? Yes Legs first day back in 9 days legs felt like jelly
Intensity at the gym? yes in and out in just over 1 hour
Read/listened to motivational material today? About to read 5 levels of leadership
studied for minimum of one hour? Will do some tonight matt is working NYE until midnight, happy new year studying!
posted journal online? Yes
Updated food on myfitness pal? YEs
What was great about today?
Leg workout, felt great
Spoke to old work colleague
ate planned meals
completed DD's
What could of been better
More sleep so tired
What can I improve on
?
Completed planned Mass machine workout & cardio ? Yes Legs first day back in 9 days legs felt like jelly
Intensity at the gym? yes in and out in just over 1 hour
Read/listened to motivational material today? About to read 5 levels of leadership
studied for minimum of one hour? Will do some tonight matt is working NYE until midnight, happy new year studying!
posted journal online? Yes
Updated food on myfitness pal? YEs
What was great about today?
Leg workout, felt great
Spoke to old work colleague
ate planned meals
completed DD's
What could of been better
More sleep so tired
What can I improve on
?
Re: Matts Workout Journal
Leg press x2 220 6 reps
Squats x2 70 8 reps
Lunges x2 20lbs x 8
Leg Curls x2 145lbs 8 reps
Leg press calf raises x2 200 8 reps
Seated calf Raises x2 130lbs 8 reps
Mass machine cardio 20 Minutes Level 3 Distance 6.95
Squats x2 70 8 reps
Lunges x2 20lbs x 8
Leg Curls x2 145lbs 8 reps
Leg press calf raises x2 200 8 reps
Seated calf Raises x2 130lbs 8 reps
Mass machine cardio 20 Minutes Level 3 Distance 6.95
Re: Matts Workout Journal
Still working out in full force? Haven't seen you post for a bit.
-Dylan
-Dylan
Re: Matts Workout Journal
Its been a long time since I logged my workouts online but I am getting back into the habit of doing so.
Tonight was a 5Km run, as part of my training for a half marathon.
Tonight was a 5Km run, as part of my training for a half marathon.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
My new pair of trainers for training for half marathon as the old pair were extremely worn, was never a big fan of asics but these are awesome.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Monday 10th June 2013
Shoulders & Triceps
DB Shoulder Press: 30/10, 40/8, 50/7 - Stay on 50lbs
Lateral Raise: 12/10, 17/10 - Go up to 20lbs
Low Pulley Raise: 15/6 - Stay on 15lbs
Reverse DB Flyes: 12/10, 17/10 - Go up to 20lbs
Tricep Pushdown: 42/10, 60/10 - Go up to 65lbs
Lying Tricep Extension: 20/10, 35/11 - Go up to 40lbs
Seated Tricep Press: 35/10, 55/8 - Stay on 55lbs
Cardio
16 Minutes High Intensity
1% Incline
Distance: 1.81 Miles
Body weight: 179.5lbs
Workout & Cardio: 6.5/10
Shoulders & Triceps
DB Shoulder Press: 30/10, 40/8, 50/7 - Stay on 50lbs
Lateral Raise: 12/10, 17/10 - Go up to 20lbs
Low Pulley Raise: 15/6 - Stay on 15lbs
Reverse DB Flyes: 12/10, 17/10 - Go up to 20lbs
Tricep Pushdown: 42/10, 60/10 - Go up to 65lbs
Lying Tricep Extension: 20/10, 35/11 - Go up to 40lbs
Seated Tricep Press: 35/10, 55/8 - Stay on 55lbs
Cardio
16 Minutes High Intensity
1% Incline
Distance: 1.81 Miles
Body weight: 179.5lbs
Workout & Cardio: 6.5/10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Tuesday 11th June 2013
Legs
Leg Extension: 70/15, 90/12, 135/12 - Go up to 140lbs
Leg Press: 180/12, 250/10, 300/12 - Go up to 310lbs
Squat: 40/12, 65/12 - Go up to 70lbs
Hamstring Curl: 80/12, 140/12 - Go up to 145lbs
Stiff Leg Deadlift: 65/10, 100/8 - Stay on 100lbs
Calf Press: 110/16, 110/14, 110/12 - Go up to 115lbs
Calf Raise: 90/10, 150/6 - Stay on 150lbs
Workout: 7/10
Quad exercises really tested my cardiovascular system today, I had difficulty with breathing.
Hamstrings are tight, need to invest more time into foam rolling and stretching.
Felt tires from finishing work late last night and getting up early for the gym which effected my mental strength, still did a great job but I know I can do better.
Legs
Leg Extension: 70/15, 90/12, 135/12 - Go up to 140lbs
Leg Press: 180/12, 250/10, 300/12 - Go up to 310lbs
Squat: 40/12, 65/12 - Go up to 70lbs
Hamstring Curl: 80/12, 140/12 - Go up to 145lbs
Stiff Leg Deadlift: 65/10, 100/8 - Stay on 100lbs
Calf Press: 110/16, 110/14, 110/12 - Go up to 115lbs
Calf Raise: 90/10, 150/6 - Stay on 150lbs
Workout: 7/10
Quad exercises really tested my cardiovascular system today, I had difficulty with breathing.
Hamstrings are tight, need to invest more time into foam rolling and stretching.
Felt tires from finishing work late last night and getting up early for the gym which effected my mental strength, still did a great job but I know I can do better.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Wednesday 12th June 2013
Cardio
5 Mile Run, legs felt quite tired today from legs workout yesterday but got my run done and felt good afterwards.
Cardio
5 Mile Run, legs felt quite tired today from legs workout yesterday but got my run done and felt good afterwards.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Thursday 13th June 2013
Chest & Biceps
Decline BB Press: 0/12, 60/10, 100/9 - Go up to 105lbs
Incline DB Press: 30/10, 60/6 - Stay on 60lbs
DB Flyes: 20/10, 35/9 - Go up to 37lbs
Concentration Curl: 25/10, 40/6 - Stay on 40lbs
Barbell Curls: 50/10 - Go up to 55lbs
Ab Crunches: 10, 10, 10
Cardio
1% Incline
16 Minutes
Distance: 1.76 Miles
Managed to get the day off work today so felt great being able to focus more on the gym. Had an awesome workout, I think this is down to my stretching and loosening up all my super tight muscles.
Workout & Cardio: 7.5/10
Chest & Biceps
Decline BB Press: 0/12, 60/10, 100/9 - Go up to 105lbs
Incline DB Press: 30/10, 60/6 - Stay on 60lbs
DB Flyes: 20/10, 35/9 - Go up to 37lbs
Concentration Curl: 25/10, 40/6 - Stay on 40lbs
Barbell Curls: 50/10 - Go up to 55lbs
Ab Crunches: 10, 10, 10
Cardio
1% Incline
16 Minutes
Distance: 1.76 Miles
Managed to get the day off work today so felt great being able to focus more on the gym. Had an awesome workout, I think this is down to my stretching and loosening up all my super tight muscles.
Workout & Cardio: 7.5/10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
My nutrition from the start of this week is,
Calories:2188
Protein:169.8
Carbs:299
Fats: 46.6
I will keep an eye on my food and adjust when necessary.
Calories:2188
Protein:169.8
Carbs:299
Fats: 46.6
I will keep an eye on my food and adjust when necessary.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Friday 14th June 2013
Back
DB Pullover: 45/10, 70/9 - Stay on 70lbs
Close Grip Pulldown: 85/10, 130/8 - Stay on 130lbs
One Arm Row: 36/10, 55/10 - Go up to 57lbs
Wide Row: 70/10, 105/10 - Go up to 110lbs
Deadlift: 60/10, 95/10 - Go up to 100lbs
Workout: 7.5/10
Loving being back in a routine in the gym, felt a little tired today as I went to the gym before work.
Cardio
After work I went back to the gym to do cardio
16 Minute Run
1% Incline
Distance: 1.83 - Beat my record which is awesome - 9/10
Back
DB Pullover: 45/10, 70/9 - Stay on 70lbs
Close Grip Pulldown: 85/10, 130/8 - Stay on 130lbs
One Arm Row: 36/10, 55/10 - Go up to 57lbs
Wide Row: 70/10, 105/10 - Go up to 110lbs
Deadlift: 60/10, 95/10 - Go up to 100lbs
Workout: 7.5/10
Loving being back in a routine in the gym, felt a little tired today as I went to the gym before work.
Cardio
After work I went back to the gym to do cardio
16 Minute Run
1% Incline
Distance: 1.83 - Beat my record which is awesome - 9/10
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Sunday 16th June 2013
10 Mile Run outside, this will be the last long run until the half marathon on Sunday.
This week I will do three workouts and three short runs and take some time to rest and be ready to take on the 13 miles on sunday.
10 Mile Run outside, this will be the last long run until the half marathon on Sunday.
This week I will do three workouts and three short runs and take some time to rest and be ready to take on the 13 miles on sunday.
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Re: Matts Workout Journal
Tuesday 18th June 2013
Nutrition
Increase calories to 2428,
Protein 169.8,
Carbs 299,
Fats 74.6
Nutrition
Increase calories to 2428,
Protein 169.8,
Carbs 299,
Fats 74.6
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger
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