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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 02, 2013 1:36 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jul 03, 2013 10:12 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jul 05, 2013 10:13 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Sun Jul 07, 2013 7:31 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 08, 2013 12:29 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 08, 2013 12:38 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 09, 2013 3:47 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Hey Matt, sorry I haven't been in here for a while.

Love your comments and thoughts, always so positive. Your journal is always a pleasure to read, very inspiring. Keep up the great work with everything MF.

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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 09, 2013 3:48 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
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?

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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 09, 2013 12:16 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Mini Forklift Ⓥ wrote:
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 09, 2013 12:26 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 09, 2013 12:38 pm 
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Jul 10, 2013 10:12 pm 
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Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jul 11, 2013 10:16 pm 
Offline
Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jul 12, 2013 10:09 pm 
Offline
Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 22, 2013 12:06 pm 
Offline
Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
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.

_________________
"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


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