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

[pphelps83]

BICEPS

Barbell curls 40/12 40/12 40/11+4

Incline curls 15/13 17.5/8 17.5/7+4

Alternating curls 17.5/10 17.5/10 17.5/9+5

Preacher curls 30/12 30/9 30/9+4



Leg raises -/15 -/15 -/15

Ball crunches -/15 -/15 -/15



Workout was pretty good I’d say 7/10 for intensity. I kept pushing for that extra rep to beat last week’s workout.



At the moment I’m probably eating around 1800-1900 calories probably looking to slightly increase not sure where as I have not been feeling hungry between meals. Maybe add another meal somewhere?

I don’t feel like I am putting on weight I can still belt up my pants on the same notch. I feel pretty good I seem to be increasing every week if I don’t think my form is good I won’t go up until I have got it.






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[pphelps83]

What was great about my day?

Great bicep workout

Updated journal

Ate 6 meals and drank 4 litres of water




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

Put skips podcasts and conference calls on Ipod to listen to on breaks at work


What can I do to make things more enjoyable?

KEEP UP THE HARD WORK NOTHING BEATS THIS FEELING !!


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[ScottRoland]

The latest pod cast can be found here

http://www.massmachinenutrition.com/...l_4_2-2-12.mp3

[pphelps83]

Today was shoulders



Shoulder press (machine) 60/17 65/10 70/9+2

Rear delt (machine) 55/12 55/12 55/12+4

Lateral raises (DB) 10/10 10/10 10/10+5

Upright rows 50/12 50/12 50/9+4



I finished off with some Ab work.



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I usually do lateral raises on the cables but it seemed to be busy today so opted for dumbbells, I smashed my shoulders today struggling to lift my arms over my head you just can’t beat that feeling of knowing you have pushed yourself.



Tomorrow is Cardio so will do 30 minutes on the treadmill again various terrains and pace, will probably finish with some abs and stretches. That will be another great week at the gym!

[pphelps83]

What was great about my day?

Ate clean and drank plenty of water
Had an amazing workout
Completed online journal
Added skips podcasts to my iPod and listened on the way to the gym and the way to work



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

Probably get a bit more sleep
Listen to skip’s podcast and other motivational people



What can I do to make things more enjoyable?

Listen to more motivational material

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[pphelps83]

Workout intensity 8/10!!

[pphelps83]

Today was cardio

I did 30 minutes on the treadmill various inclines and speeds was really tough and my legs are hrting now, also my shoulders are sore from yesterdays workout.

The intesity is great on all my work outs and feeling stronger by the day but feeling a little bit chunky today i weighed in 157lbs i feel like i'm holding so much water, But the bigger picture is i am eating good food to build muscle


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[henderjb]

Hi phelps! I wanted to stop in & check you out & say I appreciate the comment you left in my journal.
What are your goals? Just wondering so I know what your are aiming for so I can help however I can. If I can help, just pop in my journal & ask for it. I'll do my best to help.
Don't be afraid to lift heavy - I promise you won't look like a man! That's a common concern of a lot of women.
Also, I saw something in your journal about not being hungry & not wanting & having trouble upping your cals. Just remember to think of food as not eating because you are hungry, but because you are fueling your body to keep in working like the MACHINE it is!
Keep up the great energy & look for all that positive motivation!
Best to you

[pphelps83]

I forgot to put what was great about my day yesterday so here it is for Saturday and sunday

What was great about my day?

Saturday – I completed cardio session
Saturday and Sunday – ate clean and drank enough water
Saturday- listened to skips affirmation while preparing my meals
Sunday- watched weekly update video and listened to podcast
Sunday- planned workouts for the week
Sunday- emailed photos and assignment




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

Believe in myself
Encourage others



What can I do to make things more enjoyable?

Listen to uplifting music
Watch motivating training videos

[henderjb]

Left you a message in my journal - BELIEVE! BELIEVE! BELIEVE
[QUOTE=pphelps83;826859711]I forgot to put what was great about my day yesterday so here it is for Saturday and sunday


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

Believe in myself
Encourage others

[henderjb]

Been to the forum today? I left you a post!

[pphelps83]

Deadlifts 50/12 50/12 50/12+6 go up to 55 next week

Bent over rows 30/10 30/10 30/10

Wide seated rows 70/15 70/15 75/8+5

Narrow Pull downs 55/15 70/12 70/12+8 Go up to 75 next week



The workout went well I increased on the deadlift and bent over row but my mind was not completely in the game, I have had some sort of upset stomach I’m guessing from a habanero salsa I bought it was so spicy and I rarely eat spicy food it seems to of caused me a great deal of discomfort this weekend still feel so bloated and like I am carrying a few pounds of extra water.

I know people say lift heavy as a woman but I’m confused as I lift heavy for me I am increasing every week so I assume I am getting there? My arms have shown a difference recently and shoulders just got to keep laying a brick every day to get where I want.



Drinking plenty of green tea and water today to sort me out, I get an hour for my lunch which I usually spend reading the paper but today and probably a few times a week I will venture out for a walk as the weather is nice and it will re-energize me for the rest of the day.


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[pphelps83]

What was great about my day?



Completed workout

Updated journal

Stomach feels better

Ate clean

Drank 4 liters of water

Listened to Tony Robbins audio on lunch

Went for a walk on lunch

completed my daily disclipines

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

had a higher intensity workout



What can I do to make things more enjoyable?
keep believing in myself
train hard
think bigger

intensity was 6/10 will be 8 plus tomorrow


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[pphelps83]

Today was shoulders



Shoulder press 20/15 22.5/12 25/6+1

I reverted back to dumbells for these they were tough!!



Lateral raises 10/10 10/10 10/10

Dumbells again for these



Rear dealt machine 55/12 55/12 55/12+3

They felt really good



Upright rows 50/12 50/12 50/12+3

They felt really tough but lifted a few reps more than last week



I did some decline abs work to finish, I would give it 7/10 for intensity my stomachs still bothering me so hopefully tomorrow I will be back to 10/10 workouts!!



I am lifting heavier every week so progress is being made, tomorrow is legs so I want to be hitting 10/10 for intensity and lifting heavy to grow these bad boys!!!





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[pphelps83]

What was great about my day?
Completed workout
Ate clean
Drank 4 liters water
Listened to motivational podcasts
Updated journal



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

My stomach!
Get a bit more sleep today I felt really tired after the gym


What can I do to make things more enjoyable?

Watch more motivational videos
Make a video blog rather than typing!


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[pphelps83]

Today was legs and I smashed them- feeling much better today



Squats 20/15 40/11 50/7

Done with an Olympic bar, the last set was really hard

Leg press 160/12 170/10 180/6 +3

Increased on last weeks was really happy I am progressing

Leg extension 45/17 50/12 60/8+4

Will go up next week

Leg curls 50/15 70/12 85/12+5

Will go up next week

Stiff legged deadlifts 50/13 60/8 60/8+3

I Love doing these

Calf raises (hammer strength) 50/15 50/15 60/12 60/12 60/12+4

These were killers I prefer using this rather than leg press



My legs were shaking at the end really pushed myself and increased weights, it was a really intense workout I gave my all 9/10, no 10 as there’s always room for improvement.

What was great about my day?

Killer leg workout
Listened to some motivational podcasts
Ate clean
Drank 4 liters of water
Updated journal
Believed more today

What about my day could I improve to make things EVEN BETTER?
Adequate rest times between set, not too long or too short.



What can I do to make things more enjoyable?

Spice up food choices!


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[MzJules]

Today was legs and I smashed them- feeling much better today



Squats 20/15 40/11 50/7

Done with an Olympic bar, the last set was really hard

Leg press 160/12 170/10 180/6 +3

Increased on last weeks was really happy I am progressing

Leg extension 45/17 50/12 60/8+4

Will go up next week

Leg curls 50/15 70/12 85/12+5

Will go up next week

Stiff legged deadlifts 50/13 60/8 60/8+3

I Love doing these

Calf raises (hammer strength) 50/15 50/15 60/12 60/12 60/12+4

These were killers I prefer using this rather than leg press



My legs were shaking at the end really pushed myself and increased weights, it was a really intense workout I gave my all 9/10, no 10 as there’s always room for improvement.

What was great about my day?

Killer leg workout
Listened to some motivational podcasts
Ate clean
Drank 4 liters of water
Updated journal
Believed more today

What about my day could I improve to make things EVEN BETTER?
Adequate rest times between set, not too long or too short.



What can I do to make things more enjoyable?

Spice up food choices!


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Hi Phelps,
I've been watching your workouts. You are very focused and to the point. You get it done. It's impressive.

MzJ

[jmorg714]

Keep pushing yourself. You are progressing and doesn't it feel great to be seeing those changes?!?

Jason


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[pphelps83]

Hi Phelps,
I've been watching your workouts. You are very focused and to the point. You get it done. It's impressive.

MzJ

Hey thanks for the comments i am focussing on making the workouts count!


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[pphelps83]

[QUOTE=jmorg714;829233291]Keep pushing yourself. You are progressing and doesn't it feel great to be seeing those changes?!?

Jason



hi yeah it great to see hard work paying off!


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[pphelps83]

Today was biceps



Barbell curls 40/13 40/12 50/3+1

I will get 6 on 50 next week

Hammer curls 17.5/11 17.5/11 20/5+3

These were great

Alternating curls 17.5/11 17.5/11 20/5+2

Felt pumped after these

Concentration Curls 17.5/5 15/6 15/7+4

These were killers my biceps were dead doing these

I finished off with some abs work.



I would give myself 9/10 for this workout as I pushed myself increased weights & reps and just really focused on using that muscle!



Does anyone else feel sometimes after a workout you could have given a little bit more? I felt I had given a 100% and by the end by biceps were throbbing but after I had a shower and re –energized myself I thought could I off done a bit more? But then on my way to work it was hard to text on my phone as my biceps were hurting when I held the phone up so who knows?!! Will write this up in my book and remember this for tomorrows work out!



I will post some progress photos over the next few days just of arms and shoulders legs are still a work in progress!! Training hard and thinking big with them though. I Will also try do a video blog this weekend.

What was great about my day?

Killer leg workout
Listened to some motivational podcasts
Ate clean
Drank 4 liters of water
Updated journal

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

Not let negative thoughts in my head
Listen to mattpb


What can I do to make things more enjoyable?

Spice up food choices!


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[pphelps83]

Today was chest & triceps



Dumb bell bench press 27.5/10 27.5/10 30/5+1

I could get one more rep after the last set I pushed myself

Chest flyes 15/15 17.5/10 20/6+3

Wet up again on these

Assisted dips 130/14 120/9 110/6+3

I enjoy doing these my aim to be able to my own

Skull crushers 30/14 30/12 30/12+4

I didn’t want to go up to 40 as my form goes funny may try them next time

Single triceps pull-down 5/17 10/8 10/8+2

My left arm failed at 7 on the 2nd set and I got 6 and 2 out at my last set



Today was a great workout and I felt good, also lifted more than last week. My strength seems to get better each week.

I would give this 9/10 really good workout, I listened to a skip LaCour podcast from 5 December, 2011 was quite interesting and I think I just expect too much too soon so just got to keep going, plus I am eating more to build muscle to I will be carrying that little bit of extra weight and it is little but the end result will be worth it.



I am also going to logging my days without peanut butter as I feel I have a peanut butter addiction that needs to be killed off!! Just going to using flax oil as healthy fats and a bit of avocado as I know I won’t be tempted to have a few more spoons of flax, you might think its strange logging it but just like logging the workouts it makes me more accountable.



What was great about my day?

Great workout
Listened to some motivational podcasts
Ate clean
Drank some liters of water
Updated journal

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

Drink more water I did not drink enough at work

What can I do to make things more enjoyable?

Keep training hard


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[skiplacour]

Just stopping by and checking up on you.

Great job keeping up on your online journal.

YOU are a MASS MACHINE!

Your Coach,

Skip

PS I like that you are following the format I suggested.

More GIRL POWER up in here!

[pphelps83]

Just stopping by and checking up on you.

Great job keeping up on your online journal.

YOU are a MASS MACHINE!

Your Coach,

Skip

PS I like that you are following the format I suggested.

More GIRL POWER up in here!

hey skip

thanks for stopping by and checking on my journal- absolutely loving the challenge and representing for the girls

TRAIN HARD AND THINK BIG!
======================


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[pphelps83]

Today i did a 20 minute run , i may keep weekends to rest days i when i got up i had no real motivation to do a run or even get out of bed !

but i did and i did not go crazy on the run i was more getting my feet wet for next week when i include 2 20 mins HIIT .

I will post some progress photos later.

I have just been to the chiropractor to get my back and necked cracked feels so much better now i have also noticed a huge difference in my shoulder since i started doing rear delts every shoulder session.

i WILL update later with things good about today as its only 11am so bit premature to put that on because the day will get better!

======================


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[pphelps83]

What was great about my day?

Great workout HIIT cardio
Listened to some motivational podcasts
Ate clean
Drank 4 liters of water
Updated journal
Went to see chiropractor felt better after
NO PEANUT BUTTER!!

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

Seemed to have a headache most of the day so I think Saturday should be rest day as I am so tired from getting up at 4.45am for work Monday to Friday

What can I do to make things more enjoyable?

Keep training hard
No headache!!


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[ScottRoland]

Here's the latest video... please remember to click the LIKE button after you watch it!

http://www.youtube.com/watch?v=WSgCM...feature=colike



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[pphelps83]

Today was rest day for me just relaxed and made meals for the next few days, i did take some photos but i was not happy with them so will take some more tomorrow after workout i have a great one on myphone but as my phone is the most basic of mobiles i can't bluetooth it to my computer!

What was great about my day?

Nice rest day
Listened to some motivational podcasts and skips latest radio show
Ate clean
Drank 4 liters of water
Updated journal
No headache
Took weekly photos
Email assignment and key words
No peanut butter

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

Write up nutrition on excel spreadsheet to make changes easier

What can I do to make things more enjoyable?

Keep believing and feeling great



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[ScottRoland]

Today’s motivation: Train hard or go home.

What are you going to do today? Are you going to go to the gym and just go through the motions? Or are you going to walk in like you own the place?

Step up your game today….every day. Every rep…every set. Live today like a Mass Machine!




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[pphelps83]

Flat bench Press 20/12 27.5/10 30/8+3

Could probably go a little higher

Incline Bench Press 27.5/10 30/4+2

My chest was zapped on last set

Decline Flyes 15/12 17.5/10 +3.5

Could go up on these

Concentration Curl 10/12 15/12+4

I could go heavier

Barbell Curl 50/5 +3

My biceps were totally fatigued and I had gone up



I also did a High Intensity run for 20 minutes I started at 2.3mph then every minute you knock it up until you reach your level 9 which was 6.3mph for the final minute I did 7.3 but I felt I had more in the tank so on Wednesday will start at 2.5 and probably go up .1 every session which will be Monday and Wednesdays.



It was great workout as I could a little bit heavier as my boyfriend (Mattpb) and I trained together and I could get them forced reps out my biceps were huge and my chest was burning.



I would say 8/10 as I still had some left in tank for the run tomorrow is back which I really enjoy doing, well I enjoy all my workouts to be honest it’s all part of building a better body.

What was great about my day?

Great workout
Listened to some motivational podcasts
Ate clean
Drank some liters of water
Updated journal
No peanut butter
Watched skips latest video
Planned tomorrows gym clothes/ Meals
Read some pages of the book THE SECRET- To help me achieve a better life



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

Train with Mattpb again

What can I do to make things more enjoyable?

Train with Mattpb again


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Keep training hard