mattpb Posted August 24, 2012 Author Share Posted August 24, 2012 24th August, 2012 Calves, Biceps & Forearms Calf Press – 8 x 90lbs, 6 x 180lbs, 4 x 320lbs, 5 x 320lbsMy 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 90lbsStart on 100lbs. Barbell Curls – 6 x 30lbs, 6 x 50lbs, 6 x 50lbsGo up to 55lbs, awesome pump in my biceps. Curl Bar Curls – 6 x 40lbs, 6 x 40lbsGo up to 45lbs. Barbell Wrist Curls – 7 x 70lbs, 7 x 70lbsStay on 70lbs. DB Curls - 6 x 70lbs, 5 x 70lbsStay on 70lbs 20 Min cardio X TrainerDistance – 2.92Level – 5 Awesome cardio session smashing previous record. Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
mattpb Posted August 30, 2012 Author Share Posted August 30, 2012 27th August, 2012 Abs & Shoulders Cable Crunches – 8 x 50lbs, 4 x 65lbs, 10 x 80lbs, 10 x 70lbsStay on 80lbs Weighted Leg Raises – 10 x 20lbs, 9 x 20lbsStay 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 TrainerDistance – 2.6Level – 5 Notes: Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
mattpb Posted August 30, 2012 Author Share Posted August 30, 2012 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 15lbsStay 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 TrainerDistance – 2.7Level – 5 Notes:Smashed my bike distance from yesterday which felt awesome. Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
mattpb Posted August 30, 2012 Author Share Posted August 30, 2012 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 TrainerDistance – 5Level – 3.08 Notes: Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
mattpb Posted August 30, 2012 Author Share Posted August 30, 2012 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 TrainerDistance – Level – NotesPoor 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. Vote Mass Machine Nutrition for Bodybuilding.com's 2012 New Brand of the Year"!http://www.massmachinenutrition.com/small_newbrand.jpgClick Here NOW to VOTE and get a 10% Discount. Link to comment Share on other sites More sharing options...
mattpb Posted September 13, 2012 Author Share Posted September 13, 2012 10/09/2012 Back & Traps Deadlifts 8 x 0lbs, 6 x 50lbs, 8 x 60lbs, 8 x 60lbs, 8 x 60lbsGo 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 50lbsGo up to 55lbs Cable V Row 6 x 85lbs, 8 x 125lbs, 8 x 125lbsExcellent 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 CardioRec BikeLevel 3Distance 6.45 Link to comment Share on other sites More sharing options...
mattpb Posted September 13, 2012 Author Share Posted September 13, 2012 11/09/2012 Abs, Calves & Shoulders Cable Crunches 10 x 45lbs, 10 x 60lbs, 10 x 60lbsStay on 60lbs Weighted Leg Raises 6 x 15lbs, 6 x 15lbsStay on 15lbs Seated Calf Raises 8 x 90lbs, 8 x 110lbs, 8 x 110lbsGo up to 120lbs Leg Press Calf Raises (1 at a time) 8 x 180lbs, 8 x 180lbsGo up to 190lbs Standing Calf Raises (DB on step) 8 x 20lbsGo up 25lbs H/S Shoulder Press 4 x 100lbs, 8 x 130lbs, 7 x 130lbsGo up to 135lbs Side Raises 7 x 20lbs, 7 x 20lbsGo up to 22.5lbs Rear Delts 8 x 90lbs, 7 x 90lbsGo up to 95lbs CardioRec BikeLevel 3Distance 6.59 Link to comment Share on other sites More sharing options...
mattpb Posted September 13, 2012 Author Share Posted September 13, 2012 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 70lbsGo up to 75lbs DB Lunges 6 x 15lbs, 6 x 15lbsGo up to 17lbs CardioRec BikeLevel 3Distance 6.82 Link to comment Share on other sites More sharing options...
mattpb Posted September 13, 2012 Author Share Posted September 13, 2012 13/09/2012 Chest H/S Chest Press 8 x 50lbs, 4 x 90lbs, 6 x 130lbs, 5 x 130lbs, 4 x 130lbsStay on 130lbs Barbell Incline Press 6 x 50lbs, 6 x 55lbs, 6 x 60lbsGo up to 65lbs Dips 6 x 0lbs CardioRec BikeLevel 3Distance 7.06 Link to comment Share on other sites More sharing options...
mattpb Posted October 12, 2012 Author Share Posted October 12, 2012 12/10/2012 Abs & Arms Ball Crunches – 15, 15, 15Leg 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. CardioBikeLevel 7Distance 13.5 Link to comment Share on other sites More sharing options...
mattpb Posted October 15, 2012 Author Share Posted October 15, 2012 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. CardioRunLevel 4.8Distance 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. Link to comment Share on other sites More sharing options...
mattpb Posted October 17, 2012 Author Share Posted October 17, 2012 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. CardioRun (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, 20/4Level 7Distance 2Incline 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 7/10Why?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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 17, 2012 Share Posted October 17, 2012 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. Link to comment Share on other sites More sharing options...
mattpb Posted October 19, 2012 Author Share Posted October 19, 2012 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. Link to comment Share on other sites More sharing options...
mattpb Posted October 19, 2012 Author Share Posted October 19, 2012 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. CardioRunLevel 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. Link to comment Share on other sites More sharing options...
mattpb Posted October 19, 2012 Author Share Posted October 19, 2012 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. CardioRunLevel 4.2 – 9.2, go up to 4.3 – 9.3Distance 2.15 Link to comment Share on other sites More sharing options...
mattpb Posted October 21, 2012 Author Share Posted October 21, 2012 19/10/2012 Abs & Arms Ball Crunches – 15, 15, 15Leg Raises – Lying Tricep Extension – 0/10, 30/4, 55/5, 55/4, 55/4. Stay on 55lbs.Cable Pushdown – 75/6, 75/6. Go up to 80lbs.Seated DB Tricep Extension – 50/6. Go up to 52lbs.Barbell Curls – 50/3, 60/6, 60/6, 60/6. Stay on 60lbs, I felt that I didn’t fully control the weight and there was too much cheating and nbot enough muscle connection.Curl Bar Curls – 55/3, 55/4. Stay on 55lbs.Cable Wrist Curls – 40/8, 40/8. Go up to 42lbs.DB Wrist Curls – 65/8, 65/8. Stay on 65lbs. CardioRunLevel 4.3 – 9.3Distance 2.18 Miles Still have slight strain on my groin when performing leg raises so I just left them out again and will keep an eye on this.Excellent workout and felt great and really focussed, 8/10. Link to comment Share on other sites More sharing options...
mattpb Posted October 22, 2012 Author Share Posted October 22, 2012 22/10/2012 Back Deadlifts – 0/6, 50/6, 70/4, 105/6, 105/6, 105/6. Go up to 110lbs.Bent Over Row – 50/6, 80/6, 80/6. Go up to 85lbs.Cable Row – 120/3, 150/6, 145/6. Stay on 145lbs.Pull Ups – 0/7, 0/5. CardioRunLevel 3.4, 5.4 - 9.4Distance 2.16 Really happy with the mind muscle connection today, my Back feels awesome. My cable rows felt like I was stopping short so I lowered the weight and will use that weight again next week and make sure I am getting the full range of motion before increasing the weight. 8/10 Link to comment Share on other sites More sharing options...
mattpb Posted October 23, 2012 Author Share Posted October 23, 2012 23/10/2012 Abs, Calves & Shoulders Cable Crunches – 50/8, 70/12, 70/12. Go up to 72lbs.Weighted Leg Raises – 10/10, 10/10. Go up to 12lbs.Seated Calf Raises – 90/8, 140/3, 175/8, 175/8. Go up to 180lbs.Leg Press Calf – 250/8, 250/8. Go up to 260lbs.Hammer Strength Shoulder Press – 110/4, 155/6, 155/6. Go up to 160lbs.Side Raises – 27/6, 27/6. Stay on 27lbs.Rear Delts – 120/5, 120/5. Go up to 120lbs. CardioRun (Min/Speed) Level 3.5/5.5 – 9.5Distance 2.19Incline 0.5% Side Lateral raises need to be controlled better.Really happy with all other exercises.Changed my pre and post workout meals as an experiment, I made a smoothie consisting of protein powder, spinach, some fruit and water. I felt so much lighter and energetic, I had also had a great nights sleep so maybe that was part of it but I was finding having oats in the morning was too heavy.I really enjoyed the smoothie and will keep with it for now I just feel full of energy.Intensity 9/10. Link to comment Share on other sites More sharing options...
mattpb Posted October 26, 2012 Author Share Posted October 26, 2012 26/10/2012 Chest Barbell Bench Press – 50/7, 90/3, 105/6, 105/6, 105/6. Go up to 110lbs. Incline Barbell Bench Press – 80/5, 80/5, 80/4. Stay on 80lbs and bring the bar to my chest for a full stretch and get 6 reps.Dips – 5/6. CardioRun 20 MinsLevel 5.4Distance 1.67 Link to comment Share on other sites More sharing options...
mattpb Posted November 5, 2012 Author Share Posted November 5, 2012 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. CardioX Trainer 20 MinsLevel 5Distance 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. Link to comment Share on other sites More sharing options...
mattpb Posted November 6, 2012 Author Share Posted November 6, 2012 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. CardioRun IntervalLevel Lap/Speed – 1/4, 2/7.5, 3/4, 4/7.7, 5/4, 6/8, 7/4, 8/8, 9/4.Incline 1Distance 2.33Time 27.03 Gym TimeStart 8.30amFinish 10amTotal Time 1 ½ Hours Link to comment Share on other sites More sharing options...
pphelps Posted January 1, 2013 Share Posted January 1, 2013 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 greatSpoke to old work colleagueate planned mealscompleted DD's What could of been better More sleep so tired What can I improve on ? Link to comment Share on other sites More sharing options...
pphelps Posted January 1, 2013 Share Posted January 1, 2013 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 repsMass machine cardio 20 Minutes Level 3 Distance 6.95 Link to comment Share on other sites More sharing options...
C.O. Posted January 30, 2013 Share Posted January 30, 2013 Still working out in full force? Haven't seen you post for a bit. -Dylan Link to comment Share on other sites More sharing options...
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