I am a mass machine doing the "challenge" and here's my journal!

[pphelps83]

Tues- Abs, Calves & Shoulders

Cable Crunches 40/15 40/15
Weighted leg raises 15/15 15/15
Seated calf raises 160/6 160/6
Leg Press Calf raises 200/8 200/8
Standing Calf Raises 50/10
Hammer strength shoulder press 50/8 60/6
Side lateral Raises 17.5/8 17.5/8
Rears Lateral raises 17.5/8 17.5/8

Mass Machine Cardio 7.06- This was a great workout, could have been a little quicker inbetween sets and few weights I had to guess then adjust on the 2 nd set.

Weds- Legs
Squats 70/8 70/8 70/8 70/8
Stiff legged deadlifts 70/8 70/8
DB Lunges 25/8 25/8

Mass Machine cardio distance 6.82- Great workout again, filmed some squats after first set lowered the safety racks down one realized I could go deeper and did, will increase weight next week my legs will be the best quads in town!!

Today was Chest I was done in 58 minutes including cardio!

Bench press 40/ 7 40/7 40/7
Incline Bench Press 30/6 30/6 30/6
Dips (assisted machine) 100/8 100/8
Mass machine Cardio distance 6.90
Really good workout today powered through and managed to get a good stretch in and be at work early to get some immigration stuff done!

Tomorrow is a longer workout will keep an eye on my rest between sets.

[pphelps83]

[pphelps83]

[pphelps83]

The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 4 down so far

Did I train with Emotion, intensity and focus at the gym? Yes

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Not yet Plan to listen to something when I get home

Did I read my Infofit/ACSM book for a minimum of 1 hour today? No I have had raging headache for two days

Did I Practice at least one technique from my Personal Training course? Yes stretches

Did I Read my bio before I leave for the gym? NO I must read while doing my teeth

Did I Write down my 5 short terms goals in my journal No Damn!!

[pphelps83]

Abs, Triceps, biceps & forearms
Ball Crunches 3x15
Leg raises off ball 3x15
Lying triceps extension 20/8 20/8 20/8
Cable pushdown behind back 50/8 50/8
DB incline Tri ext 25/8
Barbell Curls 25/7 25/7
Curl Bar Curls 25/6 25/6
Barbell Wrist Curls 30/8 30/8
DB Wrist Curls 20/8 20/8

Mass machine cardio 7.08 new records for this week!!

I started my cardio and 5 minuts into my HR monitor was reading funny so stopped to wet the strap, the bike went off and I pressed to start again and it came on in chinese lol so did the 20 minutes as I did not know what I had covered already, glad I did!
Off for the weekend more studying last weekend before the course restarts!!

[pphelps83]

What was great about my day?

 Ate my meals on time
 Great workout & Cardio
 Went for a walk on my lunch nice weather
 Its Friday!!


What about my day could I improve to make things EVEN BETTER?

 Bad headache most of the day again can’t seem to shift it


What can I do to make things more enjoyable?

 Plan like its going to work out, and it will!!


THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

[henderjb]

You earned this transformation of the week award! You were a great source of positive energy during the Bulking & Cutting Challenge, showed an outstanding transformation, & are continuing to transform yourself to and EVEN HIGHER level and exude that positive energy! Keep on keeping on!

http://www.bodybuilding.com/fun/body...ansformed.html

Check me out on Bodybuilding.com transformation of the week!

A fellow mass machine!!

[henderjb]

Love the photos that you posted yesterday in your purple tank top! Why? Because I can identify with you, feeling proud of yourself after the workout & enjoying the rewards of your hard work.

Watched your squat video too - lots of strength there and your form looked very strong. You can definitely do more than you think! Also, that is a great attitude - loving legs because they give you the best OPPORTUNITY to succeed & make improvements!

[Canz]

Awesome job with the transformation Portia!

YOU are a MASS MACHINE!

... keep on keepin' on!

[MzJules]

Congratulations Portia!! ... You deserve it.....MzJules

[Lex29us]

CONGRATULATIONS PORTIA!!!
Very proud of all you have accomplished. You are definitely representing for all Mass Machines!!

Train Hard, Think Big!!

-Lex

[pphelps83]

Thanks to everyone for their support!

I have just had an experience that was out of this world and very surreal!! One i will not forget and will take so much from!

[ESmith87]

Keep up the good work!

[CewSaw]

Congratulations, Portia! You're inspiring.

I wonder if any of the other Mass Machines submitted their transformations???

[pphelps83]

[pphelps83]

What was great about my day?

 Had an excellent experience on Saturday that was awesome and learnt so much from
 Supported Matt at the gym on Saturday
 Studied quite a lot this weekend
 Managed to write a blog for my website
 Got some work done on the website
 Sent paperwork off to stay in Canada
 Great Back, Traps and cardio workout today
 Beat my cardio distance, I was on Fire!!
 My transformation on bodybuilding.com


What about my day could I improve to make things EVEN BETTER?

 Negative comments about my transformation on Bodybuilding.com Bodybuilding.com, have removed them now. Thank You


What can I do to make things more enjoyable?

 Plan like its going to work out, and it will!!

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

[pphelps83]

The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 3 so far

Did I train with Emotion, intensity and focus at the gym? Yes I was on Fire!

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Will listen to some at home while making meals

Did I read my Infofit/ACSM book for a minimum of 1 hour today? Yes

Did I Practice at least one technique from my Personal Training course? No will be good to get refreshed on some stuff when I go back and take the course this weekend

Did I Read my bio before I leave for the gym? NO I must read while doing my teeth

Did I Write down my 5 short terms goals in my journal Yes

[pphelps83]

Back & Traps

Deadlifts 55/6 55/6 55/6
Bent over rows 35/6 35/6
Cable rows 100/6 100/6
Pull Ups (Assisted) 110/8 110/8
Shrugs 60/8 60/8

Mass Machine Cardio distance 7.11 New Record

I was on fire at the gym, after the events of the weekend I was just pumped to be at the gym. Recorded some deadlifts on my camera to see my form will post on my journal.
I had an exceptionally productive weekend and a very surreal one!!
Unfortunately a couple of people have put some negative comments on my transformation page , it’s very disappointing to be honest.

[pphelps83]

What was great about my day?

 Great Workout again!!
 Did some reading on lunch
 Worked on website
 Listened to a podcast
 Had a great nights sleep


What about my day could I improve to make things EVEN BETTER?

 Supplements stuck at customs


What can I do to make things more enjoyable?

 Plan like its going to work out, and it will!!

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

[pphelps83]

The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 5 so far

Did I train with Emotion, intensity and focus at the gym? Yes I was on Fire! Agian

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Will listen to some at home while making meals

Did I read my Infofit/ACSM book for a minimum of 1 hour today? Yes

Did I Practice at least one technique from my Personal Training course? No will be good to get refreshed on some stuff when I go back and take the course this weekend

Did I Read my bio before I leave for the gym? Yes

Did I Write down my 5 short terms goals in my journal Yes

[pphelps83]

Abs, Calves & Shoulders
Cable Crunches 42.5/15 42.5/15
Weighted Leg Raises 15/15 15/15
Seated Calf Raises 165/6 165/6
Leg Press Calf Raises 210/8 210/8
Standing Calf raises 100/8
Military Press 30/6 30/6
Side laterals 20/6 20/6
Rear laterals 20/6 20/6


Mass Machine Cardio distance 7.11 equaled yesterdays record!!

I was on fire again at the gym intensity, emotion and focus throughout, tomorrow is legs I am ready to attack them I have the best legs in town that’s what I tell myself everyday!!
Be the best!!

[pphelps83]

[pphelps83]

it was a great experience and one i took a lot from , thanks Skip

BRAND NEW PODCAST!

Podcast #10 - September 19, 2012

Mass Machine Porta Phelps Wins Bodybuilding.com's Transfomation of the Week and Shares Her Story

Click Here to listen and/or download this week's podcast.


Click Here to read Portia's write up.

Catch up on all the Mass Machine Bodybuilding.com Message Board Podcasts You Missed

Click Here to listen and/or download Podcast #1
"What You Can Expect From This Weekly Podcast Created Just For This Bodybuilding.com Message Board"

Click Here to listen and/or download Podcast #2
"The Mass Machine Nutrition Story (So Far)- Part #1: This Story Is About YOU and Overcoming YOUR Challenges!"

Click Here to listen and/or download Podcast #3
"The Mass Machine Nutrition Story (So Far)- Part #2: This Story Is About YOU and Overcoming YOUR Challenges!"

Click Here to listen and/or download Podcast #4
"Mass Machine Bulking and Cutting Program Challenge Winner James "Canz" Canzanella Co-Hosts, Talks About the Challenge, and Shares His Future Plans"

Click Here to listen and/or download Podcast #5
"Dwite Tucker (aka Lex29us) joins Skip La Cour the Co-Host for This Week Podcast and "Volunteers" for Some Coaching"

Click Here to listen and/or download Podcast #6
"Don't Blow the Opportunities You've Worked Hard To Create By Only Going 90% of the Way There!"

Click Here to listen and/or download Podcast #7
"Let's Add Some Entertainment To This Message Board With Some 'Big Brother' Advice About Life"

Click Here to listen and/or download Podcast #8
"Skip Talks About '49 Days to Confidence', What He Loves About Podcasts, Some of the Stupid Things That Bother Him, and a Lot of Other Ramblings"

Click Here to listen and/or download Podcast #9
"Two Hidden Downsides of the Structured Bodybuilding and Training Lifestyle"


Click here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today.

[pphelps83]

Legs

Squats 80/6 80/6 80/6 80/6
Stiff legged deadlifts 80/6 80/6
Lunges DB 27.5/8 27.5/8

Mass Machine Cardio 7.01, another great workout today!! I was so focused at the gym!

Glad my podcast went online was truly a great experience to talk to Skip about training & life; it was like a coaching session!!

Decided to apply for some jobs within a gym, as I am so bored at my job. Got to light that fire and burn the boats!

Listened to the business of bodybuilding last night part one was a great listen part 2 tonight, but I have learnt that giving people stuff for free holds no value to them iam sick of giving people info and people thinking you can do everything for free because you know them!

[pphelps83]

The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 5 so far

Did I train with Emotion, intensity and focus at the gym? Yes Leg workout was awesome

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Will listen to some at home while making meals listened to business of bodybuilding last night

Did I read my Infofit/ACSM book for a minimum of 1 hour today? Yes

Did I Practice at least one technique from my Personal Training course? No will be good to get refreshed on some stuff when I go back and take the course this weekend

Did I Read my bio before I leave for the gym? Yes

Did I Write down my 5 short terms goals in my journal Yes

[pphelps83]

Thursday

Chest

Bench Press 20/6 20/6 20/6
Incline Press 10/6 10/6 10/6
Dips (assisted) 90/6 90/6

Mass Machine cardio 7.06

I did the bench press on the smith machine last week, but this week went for the barbell, really enjoyed it and felt powerful, this week has just been awesome in the gym that Podcast I did with Skip really helped spark more fire into me!!

Friday

Abs, triceps, Biceps & Forearms

Ball Crunches3x15
Ball Leg Raises 2x15
Lying triceps extension 25/6 25/6 25/6
Cable Pushdown Behind back 52.5/8 57.5/8
Db Tri Extension 27.5/8
Barbell Curls 30/8 30/8
Curls Bar curls 30/6 30/6
Barbell Wrist Curls 30/8 30/8
DB wrist curls 22.5/6 22.5/6

Mass Machine Cardio distance 7.00

This week has been great week training for me and I have pushed myself hard and feel fantastic!
Little bit hungry today will look at increasing my food slightly next week it’s the meals 2&3 that I feel the hungriest.

[pphelps83]

What was great about my day?

 Two days of great workouts and cardio
 Matt bought me a lulu lemon gym top it looks fantastic on!
 Its Friday
 Getting my hair cut tonight!
 Work has been busy
 Came up with some ideas for my website
 Supplements should be delivered today


What about my day could I improve to make things EVEN BETTER?

 Meals off today timing wise!



What can I do to make things more enjoyable?

 Plan like its going to work out, and it will!!

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES



The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 5 so far 9am was late by one hour

Did I train with Emotion, intensity and focus at the gym? Yes last two days great workouts

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Will listen to some at home while making meals

Did I read my Infofit/ACSM book for a minimum of 1 hour today? No Will be back at my course tomorrow

Did I Practice at least one technique from my Personal Training course? No will be good to get refreshed on some stuff when I go back and take the course this weekend

Did I Read my bio before I leave for the gym? No

Did I Write down my 5 short terms goals in my journal Yes did them at work today

[MzJules]

Hey there Portia, I just loved the Podcast you did with Skip and Carrie. You were so relaxed and natural. You are a Star! ... I love all the traveling you have done. It requires a certain fearlessness I think to just take up like that and run around the planet. Right now ... I would do it in a minute! ...I am sending positive thoughts to you guys in regards to your request to stay in Canada. Congrats again on your WINS. I am sure you will be having many many more in the near future...MzJules

[pphelps83]

Deadlifts 65/6 65/6 65/6
Bent Over Rows 40/6 40/6
Cable rows 100/6 100/6
Pull Ups assisted 105/6 105/6
Shrugs 70/8 70/8

Mass Machine cardio distance 7.05
Trained with intensity today , got to make sure them wrist straps are tight on Bent over rows, will record my deadlifts next week want to make sure my backs not rounding and I’m getting down low enough.
Over 7 Miles again on Cardio, and getting better at assisted pull ups. I CAN DO PULL UPS ON MY OWN. I CAN DO PULL UPS ON MY OWN, I CAN DO PULL UPS ON MY OWN that’s one of my goals!!
Have decided to switch to frozen veggies its going to make it so much easier for us at the minute, win win situation saves having to buy fresh veggies every few days especially with me not having a weekend for the next 5 weeks, matts dad coming from England next week, matt working strange shifts. Bought a big 1.75kg bag of veg $9.00 will still but 1kg bag of spinach as we just love the stuff!!

[pphelps83]

What was great about my day?

 Great Back workout
 Great Cardio over 7 miles again
 Had a great weekend at my Fitness Theory course I remembered lots studying paying off
 Focus focus focus
 Had an early night last night


What about my day could I improve to make things EVEN BETTER?

 Get to the chiro had a bad headache yesterday



What can I do to make things more enjoyable?

 Plan like its going to work out, and it will!!

THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES



The discipline of writing something down is the first step toward making it happen.
Daily disciplines

Did I Eat 7 meals per day on time 4.45am, 7am, 9.00am, 11.00am, 1.00pm, 3.00pm, 5.00pm & 7.00pm? 3 so far

Did I train with Emotion, intensity and focus at the gym? Yes back workout was great

Did I Listen to Motivational Audio or watch some, for 30 minutes today? Will listen to some at home while making meals

Did I read my Infofit/ACSM book for a minimum of 1 hour today? yes all weeked 8 hours both days at fitness theory course tonight I may tape matt up so I can get the origin and insertions down

Did I Practice at least one technique from my Personal Training course? Yes see above

Did I Read my bio before I leave for the gym? No damn give me a slap!!

Did I Write down my 5 short terms goals in my journal Yes did them at work today