pphelps Posted May 23, 2013 Author Share Posted May 23, 2013 http://i39.tinypic.com/29l1t7o.jpg http://i42.tinypic.com/33bjub6.jpg Link to comment Share on other sites More sharing options...
pphelps Posted May 23, 2013 Author Share Posted May 23, 2013 Had a great vacation, back running this week only 33 days until the half marathon!!! This weeks training - Monday 3 miles and some upper body weights Tuesday 4 Miles and Lower body weights Wednesday 40 tempo run Thursday spin class Friday 10k race pace weekend rest. itching to get back to lifting heavy weight took a back seat for all this running but cant wait to lift heavy again Link to comment Share on other sites More sharing options...
pphelps Posted May 27, 2013 Author Share Posted May 27, 2013 (edited) Edited September 21, 2015 by pphelps Link to comment Share on other sites More sharing options...
pphelps Posted June 11, 2013 Author Share Posted June 11, 2013 So 13 days until the Vancouver Half Marathon, glad we took the challenge of 13.1 miles on!!! Ok so lately I have not been tracking my food etc so got the old excel spreadsheet and calculated macros etc. I have been not as strict as last year since about the new year mainly due to some stresses like trying apply to stay in Canada permanently, moving and some other stuff. But I am ready to lose a few excess pounds I know I have added some muscle but along with that some excess weight so my goal is to lose 10lbs I have entered the 6 week cellucor challenge on bodybuilding.com. Todays workout Shoulders and Triceps DB Shoulder Press 15/12 20/10 27.5/9Side laterals 10/10 17.5/10Low Pulley 15/7Reverse Flyes 10/12 17.5/13Tricep Pushdown 30/12 40/12 Lying tricep extension 10/10 25/5Seated Tricep Press 25/10 37.59 Cardio 16 Minute run 1% incline distance 1.77 miles . I just go as fast as I can for 16 minutes!! Love it!! I plan on updated my journal for every workout, its one of my daily disciplines so IT must be done!! I am Portia Phelps, a Mass machine. I eat as planned and train with great intensity Link to comment Share on other sites More sharing options...
pphelps Posted June 11, 2013 Author Share Posted June 11, 2013 Today was Legs!!!!!!!!!!!!!!!!!!! Leg extension 55/15 70/12 120/12Leg Press 180/12 200/10 250/14Smith Machine Squats 40/10 60/13Seated Leg Curls 75/12 115/14Stiff Legged Deadlifts 50/12 70/10Calf Press 100/ 20-12-13 Rest Pause set Seated Calf Raise 90/12 145/6 No Cardio Today Excellent Workout as I have not been lifting as heavy recently due to training for Half Marathon , My numbers are a bit low but good news is every week I am increasing. this knot in my shoulder has been giving me grief , so yesterday I had a shiatsu massage on it , its a bit sore today but hoping it will improve. Link to comment Share on other sites More sharing options...
pphelps Posted June 13, 2013 Author Share Posted June 13, 2013 5 Miles run tonight seemed hard as we did legs yesterday. Tomorrow Chest & Biceps and 16 Minute Cardio. Uploaded my progress photos , wow I have got a lot to do slackened off completely but not any more PORTIA PHELPS IS A LEAN MEAN 145LBS Link to comment Share on other sites More sharing options...
pphelps Posted June 14, 2013 Author Share Posted June 14, 2013 Today was Chest and Biceps Decline Bench press 20/12 40/6Incline DB Press 20/12 30/8Flyes DB 10/12 17.5 12Concentration culrs 15/7 20/5Barbell Curls 30/7 16 minute run distance 1.76 0.01 out from Tuesdays run , excellent workout and food has been 100% all week. (if I use a barbell I do not count the weight of the bar as a weight, I only count the weight I put on) Link to comment Share on other sites More sharing options...
pphelps Posted June 14, 2013 Author Share Posted June 14, 2013 Back and Cardio DB pullover 20/12 45/10Close Grip Pulldown 70/12 90/101 arm DB rows 25/10 40/10Wide grip rows 70/10 90/9Barbell deadlifts 20/12 60/10 16 Minute cardio Recumbent Bike 5.51 level 3 Decided to use the bike today my ankles were sore from running. Link to comment Share on other sites More sharing options...
mattpb Posted June 17, 2013 Share Posted June 17, 2013 Today is rest, last night ran about 10 miles last long run until next weeks 13.1 miles! it was tough last night but the day of the race will be better Link to comment Share on other sites More sharing options...
pphelps Posted June 17, 2013 Author Share Posted June 17, 2013 The post above is me!! Matt was still logged in on our computer! Link to comment Share on other sites More sharing options...
pphelps Posted June 18, 2013 Author Share Posted June 18, 2013 Shoulders & triceps Db shoulder Press 17.5/12 20/10 30/6side laterals 10/10 17.5/10Low Pulley 15/8Reverse Flyes 10/12 20/10Lying triceps 10/12 25/6Tricep Pushdown 30/12 42.5/10Seated Tricep Press 25/12 40/5 16 minutes cardio incline 1% run. Distance 1.70 miles I really did not want to run today I felt tired especially my legs but IF YOU THINK IT YOU MUST DO IT Link to comment Share on other sites More sharing options...
pphelps Posted June 19, 2013 Author Share Posted June 19, 2013 http://i41.tinypic.com/2r73pc7.jpg broccoli, crispy tofu an balsamic. I PUT THE TOFU IN THE OVEN SO IT GOES CRISPY! Link to comment Share on other sites More sharing options...
pphelps Posted June 20, 2013 Author Share Posted June 20, 2013 Chest & Biceps Decline Bench Press 20/12 40/6Incline Bench Press 10/12 20/8 usually use DB's but the gym was busyDB Flyes 12.5/12 20/12Concentration curls 10/10 15/10Barbell Curls 30/9 Link to comment Share on other sites More sharing options...
pphelps Posted June 21, 2013 Author Share Posted June 21, 2013 Back DB pullover 22.5/12 45/10 close grip pulldown 70/12 95/8 1 arm row 25/12 40/14 wide grip row 70/12 90/11 Deadlifts 20/12 60/12 16 minute cardio incline 1% distance 1.64 miles Workout took longer than expected due to the gym being so busy after work Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted June 21, 2013 Share Posted June 21, 2013 yummy! Link to comment Share on other sites More sharing options...
pphelps Posted June 21, 2013 Author Share Posted June 21, 2013 Rest day today, will be heading out later to pick up my race bib for the half marathon on sunday, excited will post a picture later on. Link to comment Share on other sites More sharing options...
pphelps Posted June 22, 2013 Author Share Posted June 22, 2013 http://i41.tinypic.com/2mrs9om.jpg http://i39.tinypic.com/262wjut.jpg Link to comment Share on other sites More sharing options...
pphelps Posted June 24, 2013 Author Share Posted June 24, 2013 http://i44.tinypic.com/2nunkec.jpg Pre Race Photo http://i42.tinypic.com/2ngtvfk.jpg Heart Rate monitor - calories and Half marathon time http://i42.tinypic.com/30lpau1.jpg completion medal http://i40.tinypic.com/vihc1h.jpg Link to comment Share on other sites More sharing options...
pphelps Posted June 24, 2013 Author Share Posted June 24, 2013 completed the race in 2 hours and 12 minutes!! Very Happy! Maybe marathon next year, legs a bit sore today!! Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted June 25, 2013 Share Posted June 25, 2013 Nice job! Link to comment Share on other sites More sharing options...
rickb Posted June 25, 2013 Share Posted June 25, 2013 Awesome! Way to go! Link to comment Share on other sites More sharing options...
pphelps Posted June 26, 2013 Author Share Posted June 26, 2013 Nice job! Thanks!! Link to comment Share on other sites More sharing options...
pphelps Posted June 26, 2013 Author Share Posted June 26, 2013 Awesome! Way to go! thanks!! today was shoulders and tricepsDB shoulder Press 17.5/12 22.5/10 30/4Side laterals 10/13 17.5/15Low pulley 15/6Reverse flyes 12.5/15 20/16Lying triceps 10/12 20/10Tricep Pushdowns 30/15 42.5/13seated tricep press 25/12 40/6 I struggled today on some weights, maybe after the half marathon I am a bit tired. No cardio today Link to comment Share on other sites More sharing options...
pphelps Posted June 27, 2013 Author Share Posted June 27, 2013 chest & biceps Decline Barbell 20/12 40/5+2Incline Barbell 15/10 20/7+3DB Flyes 10/12 22.5/10+4Concentration curls 10/10 17./7+4Barbell Curls 35/7+3 did rest pause at the end of each set , racked the weight fir 15 seconds then went to get more reps struggled to hit the same reps as last week, in the gym for 50 minutes no cardio this week letting legs recover. Link to comment Share on other sites More sharing options...
pphelps Posted June 28, 2013 Author Share Posted June 28, 2013 Back Close grip pulldown 70/12 95/10+61 arm DB row 25/12 42.5/10+4Wide grip row 70/10 95/4+6Barbell deadlifts 20/12 65/10Assisted pullup 120/6 130/3 140/6 these were pathetic!! HAd to change some exercises round due to gym being so busy, also I have been extremely hungry last two days ! Link to comment Share on other sites More sharing options...
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