mattpb Posted April 26, 2013 Author Share Posted April 26, 2013 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. Link to comment Share on other sites More sharing options...
mattpb Posted April 26, 2013 Author Share Posted April 26, 2013 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. http://i39.tinypic.com/20acf3n.jpg Link to comment Share on other sites More sharing options...
mattpb Posted June 11, 2013 Author Share Posted June 11, 2013 Monday 10th June 2013 Shoulders & Triceps DB Shoulder Press: 30/10, 40/8, 50/7 - Stay on 50lbsLateral Raise: 12/10, 17/10 - Go up to 20lbsLow Pulley Raise: 15/6 - Stay on 15lbsReverse DB Flyes: 12/10, 17/10 - Go up to 20lbsTricep Pushdown: 42/10, 60/10 - Go up to 65lbsLying Tricep Extension: 20/10, 35/11 - Go up to 40lbsSeated Tricep Press: 35/10, 55/8 - Stay on 55lbs Cardio16 Minutes High Intensity1% InclineDistance: 1.81 Miles Body weight: 179.5lbs Workout & Cardio: 6.5/10 Link to comment Share on other sites More sharing options...
mattpb Posted June 12, 2013 Author Share Posted June 12, 2013 Tuesday 11th June 2013 Legs Leg Extension: 70/15, 90/12, 135/12 - Go up to 140lbsLeg Press: 180/12, 250/10, 300/12 - Go up to 310lbsSquat: 40/12, 65/12 - Go up to 70lbsHamstring Curl: 80/12, 140/12 - Go up to 145lbsStiff Leg Deadlift: 65/10, 100/8 - Stay on 100lbsCalf Press: 110/16, 110/14, 110/12 - Go up to 115lbsCalf 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. Link to comment Share on other sites More sharing options...
mattpb Posted June 13, 2013 Author Share Posted June 13, 2013 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. Link to comment Share on other sites More sharing options...
mattpb Posted June 13, 2013 Author Share Posted June 13, 2013 Thursday 13th June 2013 Chest & Biceps Decline BB Press: 0/12, 60/10, 100/9 - Go up to 105lbsIncline DB Press: 30/10, 60/6 - Stay on 60lbsDB Flyes: 20/10, 35/9 - Go up to 37lbsConcentration Curl: 25/10, 40/6 - Stay on 40lbsBarbell Curls: 50/10 - Go up to 55lbsAb Crunches: 10, 10, 10 Cardio1% Incline16 MinutesDistance: 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 Link to comment Share on other sites More sharing options...
mattpb Posted June 13, 2013 Author Share Posted June 13, 2013 My nutrition from the start of this week is,Calories:2188Protein:169.8 Carbs:299 Fats: 46.6I will keep an eye on my food and adjust when necessary. Link to comment Share on other sites More sharing options...
mattpb Posted June 15, 2013 Author Share Posted June 15, 2013 Friday 14th June 2013 Back DB Pullover: 45/10, 70/9 - Stay on 70lbsClose Grip Pulldown: 85/10, 130/8 - Stay on 130lbsOne Arm Row: 36/10, 55/10 - Go up to 57lbsWide Row: 70/10, 105/10 - Go up to 110lbsDeadlift: 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 Run1% InclineDistance: 1.83 - Beat my record which is awesome - 9/10 Link to comment Share on other sites More sharing options...
mattpb Posted June 17, 2013 Author Share Posted June 17, 2013 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. Link to comment Share on other sites More sharing options...
mattpb Posted June 18, 2013 Author Share Posted June 18, 2013 Tuesday 18th June 2013 Nutrition Increase calories to 2428,Protein 169.8,Carbs 299,Fats 74.6 Link to comment Share on other sites More sharing options...
mattpb Posted June 18, 2013 Author Share Posted June 18, 2013 Tuesday 18th June Shoulders & Triceps DB Shoulder Press: 32/10, 40/9, 50/8 - Go up to 52lbsLateral Raise: 12/10, 20/10 - Go up to 22lbsLow Pulley Raise: 15/9 - Go up to 17lbsReverse DB Flyes: 12/10, 20/10 - Go up to 22lbsTricep Pushdown: 42/12, 62/11 - Go up to 65lbsLying Tricep Extension: 25/12, 40/10 - Go up to 45lbsSeated Tricep Press: 35/12, 55/10 - Go up to 57lbs Cardio16 Minutes High Intensity1% InclineDistance: 1.68 Miles Cardio today felt like I was doing a great job but I was a little off my personal best, I will beat it tomorrow. Body weight: 177lbs, dropped a couple of pounds Workout & Cardio: 7.5/10 Link to comment Share on other sites More sharing options...
mattpb Posted June 20, 2013 Author Share Posted June 20, 2013 Thursday 19th June 2013 Chest & Biceps Decline BB Press: 0/12, 60/10, 105/6 - Stay at 105lbsIncline BB Press: 30/12, 70/6 - Used Barbell today, will be back on DB's next weekDB Flyes: 25/10, 35/9 - Go up to 37lbsConcentration Curl: 25/12, 40/9 - Go up to 42lbsBarbell Curls: 55/9 - Go up to 60lbs Cardio1% Incline16 MinutesDistance: 1.58 Miles Finished work and had my preworkout meal a bit late then hit the gym, it certainly didn't settle in time which did cause some discomfort whilst working out. I felt the workout went well but I know I could have done better, silly mistake but will know for next time. Workout & Cardio: 7/10 Day 2 on creatine Link to comment Share on other sites More sharing options...
mattpb Posted June 21, 2013 Author Share Posted June 21, 2013 Thursday 20th June 2013 Back DB Pullover: 45/12, 70/12 - Go up to 75lbsClose Grip Pulldown: 85/10, 130/9 - Stay on 130lbsOne Arm Row: 40/12, 60/8 - Stay on 60lbsWide Row: 70/10, 110/8 - Stay on 110lbsDeadlift: 60/12, 100/10 - Go up to 110lbs Workout: 6.5/10 Cardio 16 Minute Run1% InclineDistance: 1.58 slipped at work and went over on my ankle, so I took it easy on my run but I think its fine as there was no pain or soreness.Was a bit grumpy today at work, not sure why? I slept well, have been eating well, maybe I need to go up a little more in my food, will keep an eye on this and make changes soon. Link to comment Share on other sites More sharing options...
mattpb Posted June 25, 2013 Author Share Posted June 25, 2013 Legs have been really sore since the Half Marathon on Sunday and my whole body seems to be struggling to recover from it. There were a few hills to climb and the weather was nice but that was about the only difference from my training, I guess it just took it out of me.The experience of running a Half Marathon was AWESOME and i'd definitely do it again next year. Link to comment Share on other sites More sharing options...
mattpb Posted June 25, 2013 Author Share Posted June 25, 2013 Tuesday 25th June Shoulders & Triceps DB Shoulder Press: 35/10, 40/10, 52/6 - Went a on this weight and was happy I got my 6, stay on this weight and get at least 8 next week.Lateral Raise: 12/10, 22/7 - Felt AWESOME, I got 7 full reps on this new weight and managed a few half reps until I had nothing left.Low Pulley Raise: 17.5/5.5 - Use 15lbs, going up by just 2.5lbs seemed a huge jump, will use 15lbs and build up my reps.Reverse DB Flyes: 12/10, 25/11 - Go up to 27lbsTricep Pushdown: 42/12, 65/11,3 - Go up to 67lbsLying Tricep Extension: 30/12, 45/5.5 - Stay on 45lbs, I did a rest pause set on previous exercise which left me feeling like I had nothing left for this exercise, but triceps are feeling great.Seated Tricep Press: 35/12, 60/6 Stay on 60lbs Cardio - N/A16 Minutes High Intensity1% InclineDistance: Need to rest my legs for a few more days before I get back into running. Body weight: Unknown Workout & Cardio: 6/10 Had an early night and got up at 5am for the gym, my body still feels slightly off from the marathon but I wanted to get back into my weight training so I was back at the gym today. I got to the gym a few minutes late and decided to skip my warm up which was a mistake as it always makes me lift better. The first exercise seemed heavier than it was and then I loosened up and got into it.Feel sleepy tired today, will use this week to get myself back into the routine of going to the gym and next week I will bring back my cardio. Link to comment Share on other sites More sharing options...
mattpb Posted June 25, 2013 Author Share Posted June 25, 2013 I have increased my calories again this week by adding some more coconut oil and protein powder bringing me up to:Calories: 2788Protein: 190.8Carbs: 303Fats: 104.6 My goal is to build muscle and I know I need to increase my food to make this happen, I have previously had a fear of just getting fat from eating to much but I know if I eat enough clean food I can build muscle without putting on to much fat.Instead of constantly changing my food I plan to keep it the same or gradually increase it by reviewing my weekly progress. This is the start of my 12 month challenge to build a better body. Link to comment Share on other sites More sharing options...
mattpb Posted June 25, 2013 Author Share Posted June 25, 2013 Scotiabank Half Marathon Medal http://i42.tinypic.com/30lpau1.jpg Link to comment Share on other sites More sharing options...
mattpb Posted June 25, 2013 Author Share Posted June 25, 2013 http://i41.tinypic.com/t9xoit.jpg Link to comment Share on other sites More sharing options...
mattpb Posted June 26, 2013 Author Share Posted June 26, 2013 Measurements Tuesday 25th June 2013 Weight 178lbsNeck 14.5 InchesChest 40 InchesWaist 34 InchesCalves R 15.8, L 15.9Quads R 19.4, L 20Biceps R 12.5, L 12.5Bodyfat 18.05% Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 26, 2013 Share Posted June 26, 2013 Congrats on the race Matt, excellent work !! Link to comment Share on other sites More sharing options...
mattpb Posted June 27, 2013 Author Share Posted June 27, 2013 Wednesday 26th June 2013 Chest & Biceps Decline BB Press: 0/12, 60/10, 105/9,4 - Go up to 110lbs, awesome workout got myself mentally prepared and knew I was going to lift thisIncline BB Press: 40/12, 70/7,2 - Stay on 70lbsDB Flyes: 25/10, 37/7,2 - Stay on 37lbsConcentration Curl: 25/10, 45/7,3 - Stay on 45lbsBarbell Curls: 60/7,4 - Stay on 60lbs Cardio N/A1% Incline16 MinutesDistance: Todays workout was the best in a long time and I think it was all down to being more mentally focussed and it was such a powerful tool tonight, I felt great beating my previous reps/weights. Great work tonight, I need to treat every workout and every body part the same as tonight.Workout: 8/10 Link to comment Share on other sites More sharing options...
mattpb Posted June 28, 2013 Author Share Posted June 28, 2013 Thursday 27th June 2013 Back DB Pullover: 45/12, 75/6 - Stay on 75lbs, this was the last exercise rather than the first so was pretty tough.Close Grip Pulldown: 85/10, 130/12,4 - GO up to 135lbslbsOne Arm Row: 40/12, 60/11,4 - Go up to 65lbsWide Row: 70/10, 110/9.5,3 - Stay on 110lbsDeadlift: 60/10, 110/10,3 - Go up to 115lbs Workout: 7.5/10 Cardio - N/A 16 Minute Run1% InclineDistance: Awesome workouts this week, really happy with the progress I am making because I am focussing so much more and I have a purpose rather than just turning up at the gym. Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 28, 2013 Share Posted June 28, 2013 Forgot to add that is a great looked medal as well !! How did you feel in the hours and days after the race? Much soreness or not too bad? Link to comment Share on other sites More sharing options...
mattpb Posted July 1, 2013 Author Share Posted July 1, 2013 Forgot to add that is a great looked medal as well !! How did you feel in the hours and days after the race? Much soreness or not too bad? Actually after the run I really found it difficult to eat much, must have been the trauma on my body from the run. Other long runs I have done I just demolish food but not after the half marathon. My legs were a bit weak for a few days but I think what I noticed the most was the hunger, I felt like I could just eat constantly for about a week after, but I tried to keep my food clean after the next days treat meals. Link to comment Share on other sites More sharing options...
mattpb Posted July 1, 2013 Author Share Posted July 1, 2013 Tuesday 25th June Shoulders & Triceps DB Shoulder Press: 35/10, 40/8, 52/3, had such a tight shoulder I couldn't lift at all. Lateral Raise: 12/10, 22/8,4 Low Pulley Raise: 15/6 Reverse DB Flyes: 12/10, 27.5/10 Tricep Pushdown: 42/12, 67/8,3 Lying Tricep Extension: Seated Tricep Press: Workout & Cardio: 5/10 Seriously pulled my shoulder today, I have such tight muscles which I think its due to the hours I put in at work this weekend. I will book a massage to try and ease the tension, after this workout I spent about 25 minutes stretching and using the foam roller. Link to comment Share on other sites More sharing options...
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