I am a MASS MACHINE doing the "Challenge" and here's my Journal!

[mattpb]

Thursday 13th June 2013

Chest & Biceps

Decline BB Press: 0/12, 60/10, 100/9 - Go up to 105lbs
Incline DB Press: 30/10, 60/6 - Stay on 60lbs
DB Flyes: 20/10, 35/9 - Go up to 37lbs
Concentration Curl: 25/10, 40/6 - Stay on 40lbs
Barbell Curls: 50/10 - Go up to 55lbs
Ab Crunches: 10, 10, 10

Cardio
1% Incline
16 Minutes
Distance: 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

[mattpb]

My nutrition from the start of this week is,
Calories:2188
Protein:169.8
Carbs:299
Fats: 46.6
I will keep an eye on my food and adjust when necessary.

[mattpb]

Friday 14th June 2013

Back

DB Pullover: 45/10, 70/9 - Stay on 70lbs
Close Grip Pulldown: 85/10, 130/8 - Stay on 130lbs
One Arm Row: 36/10, 55/10 - Go up to 57lbs
Wide Row: 70/10, 105/10 - Go up to 110lbs
Deadlift: 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 Run
1% Incline
Distance: 1.83 - Beat my record which is awesome - 9/10

[MzJules]

Hi Matt, good insight about journal keeping. I have found it to be one of the best tools I have ever used. It does keep one in touch with what you say you want!... ...even if you keep going around and around the mountain several times!! Ha!.... MzJ

[mattpb]

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.

[mattpb]

Tuesday 18th June 2013

Nutrition

Increase calories to 2428,
Protein 169.8,
Carbs 299,
Fats 74.6

[mattpb]

Tuesday 18th June

Shoulders & Triceps

DB Shoulder Press: 32/10, 40/9, 50/8 - Go up to 52lbs
Lateral Raise: 12/10, 20/10 - Go up to 22lbs
Low Pulley Raise: 15/9 - Go up to 17lbs
Reverse DB Flyes: 12/10, 20/10 - Go up to 22lbs
Tricep Pushdown: 42/12, 62/11 - Go up to 65lbs
Lying Tricep Extension: 25/12, 40/10 - Go up to 45lbs
Seated Tricep Press: 35/12, 55/10 - Go up to 57lbs


Cardio
16 Minutes High Intensity
1% Incline
Distance: 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

[mattpb]

Thursday 19th June 2013

Chest & Biceps

Decline BB Press: 0/12, 60/10, 105/6 - Stay at 105lbs
Incline BB Press: 30/12, 70/6 - Used Barbell today, will be back on DB's next week
DB Flyes: 25/10, 35/9 - Go up to 37lbs
Concentration Curl: 25/12, 40/9 - Go up to 42lbs
Barbell Curls: 55/9 - Go up to 60lbs

Cardio
1% Incline
16 Minutes
Distance: 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

[mattpb]

Thursday 20th June 2013

Back

DB Pullover: 45/12, 70/12 - Go up to 75lbs
Close Grip Pulldown: 85/10, 130/9 - Stay on 130lbs
One Arm Row: 40/12, 60/8 - Stay on 60lbs
Wide Row: 70/10, 110/8 - Stay on 110lbs
Deadlift: 60/12, 100/10 - Go up to 110lbs

Workout: 6.5/10

Cardio

16 Minute Run
1% Incline
Distance: 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.

[mattpb]

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.

[mattpb]

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 27lbs
Tricep Pushdown: 42/12, 65/11,3 - Go up to 67lbs
Lying 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/A
16 Minutes High Intensity
1% Incline
Distance:

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.

[mattpb]

I have increased my calories again this week by adding some more coconut oil and protein powder bringing me up to:
Calories: 2788
Protein: 190.8
Carbs: 303
Fats: 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.

[mattpb]

Scotiabank Half Marathon Medal

[mattpb]

[mattpb]

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 this
Incline BB Press: 40/12, 70/7,2 - Stay on 70lbs
DB Flyes: 25/10, 37/7,2 - Stay on 37lbs
Concentration Curl: 25/10, 45/7,3 - Stay on 45lbs
Barbell Curls: 60/7,4 - Stay on 60lbs

Cardio N/A
1% Incline
16 Minutes
Distance:

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

[mattpb]

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 135lbslbs
One Arm Row: 40/12, 60/11,4 - Go up to 65lbs
Wide Row: 70/10, 110/9.5,3 - Stay on 110lbs
Deadlift: 60/10, 110/10,3 - Go up to 115lbs

Workout: 7.5/10

Cardio - N/A

16 Minute Run
1% Incline
Distance:

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.

[mattpb]

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.

[mattpb]

Tuesday 1st July 2013

Legs
Leg Extension: 70/15, 100/10, 135/12,6,4 - Go up to 140lbs
Leg Press: 180/12, 250/10, 300/12,5,3 - Go up to 310lbs
Squat: 40/10, 65/12,7,5 - Go up to 70lbs
Hamstring Curl: 85/12, 140/12,6,5 - Go up to 145lbs
Stiff Leg Deadlift: 65/10, 100/10,4 - Stay on 100lbs
Calf Press: 110/16, 110/14, 110/12 - Go up to 115lbs
Calf Raise: 90/10, 150/8,4 - Go up to 155lbs
Inner Thigh: 100/12,12,12 - Go up to 110lbs

Workout: 9/10

Awesome workout today, really happy with my focus and effort and I can move up on most exercises.

[eumar83]

wow thanks is a great article with a good video

[mattpb]

Tuesday 3rd July 2013

Chest & Biceps

Flat BB Press: 0/12, 60/10, 70/10,8 - I ususually use the decline but it was broken so I used the flat with same weight and really struggled so dropped the weight.
Incline BB Press: 40/12, 70/8,2 - Go up to 75lbs
DB Flyes: 25/10, 37/7,4 - Stay on 37lbs
Concentration Curl: 25/12, 45/6 - Stay on 45lbs
Barbell Curls: 60/7,4 - Stay on 60lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Totals
Calories: 2182
Protein: 191.2
Carbs: 306.2
Fats: 105.6

What was great about my day?

I got up even earlier than I planned and hit the gym early.
Gym was quiet and perfect for me to get on with my workout.
I ate all of my prepared meals on time.
I drank plenty of water.
I had plenty of sleep.

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

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
7 /10

Why?
I had a great nights sleep but woke up feeling tired, I had my breakfast and my pre workout which perked me up but felt like I was lacking strength. My first exercise was Decline Bench Press yet the bench was broken so I did flat and used the same weight which I struggled with, this put me in the wrong mindset for the rest of the workout as I felt I had failed. In future I need to just keep pushing forward no matter what happens

[mattpb]

Friday 28th June 2013

Back

DB Pullover: 35/10 55/8, 75/11.5,3 - Go up to 80lbs
Close Grip Pulldown: 85/12, 140/8.5, 3.5, 2 - Stay on 140lbs
One Arm Row: 40/12, 60/7,4 - Stay on 60lbs
Wide Row: 70/10, 120/8 - Stay on 120lbs
Deadlift: 70/10, 120/8 - Stay on 120lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Totals
Calories: 2182
Protein: 191.2
Carbs: 306.2
Fats: 105.6

What was great about my day?

I went to the gym after a gruelling 12 hours at work, when it was easier to put off and just head home
I put in a great shift at work then an even greater effort at the gym.
I tried my new pore workout and it felt awesome
I felt a real connection with my muscles today and reached a higher level

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

Today was pretty awesome, but I can keep calm and focussed when things happen out of my control like having to work overtime because it was so busy at work.
Eat my meals on time to keep my insulin levels steady
Listen to Skips Podcasts to keep my focus.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Be proud of my achievements and stand tall as I am doing an awesome job

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
9.5/10

Why?
I had a long day at work and could have quite easily headed home but I didn't so this gave me an inner strength knowing most people would have already given up, I knuckled down and cracked on with my back routine. The gym was busy but every piece of equipment I needed was free for me to use which resulted in an efficient workout time wise.
I owned my workout, I knew the point at which in the past i'd of given in and I pushed on for more, I reached a higher level which will set the standards for my next workouts. I just feel bloody great about today, awesome job.

[mattpb]

Saturday 6th July 2013

Cardio
0% Incline
16 Minutes
Distance 1.91 Miles

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Totals
Calories: 2182
Protein: 191.2
Carbs: 306.2
Fats: 105.6

What was great about my day?
Awesome day at work as it was very productive.
Set a new record on my cardio run.
I looked in the mirror and could see some changes in my body for the better.

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

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
8 /10

Why?
Again this could have been a day where I skipped a workout as 12 hour shifts are taking there toll but I came through and manned up and got the job done.

[mattpb]

Sunday 7th July 2013

Cardio

16 Minute High Intensity Run
Distance 1.81 Miles
0% Incline

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Totals
Calories: 2182
Protein: 191.2
Carbs: 306.2
Fats: 105.6

What was great about my day?

Finished work on time which gave me time to get my run in.
Feeling great at the moment, like all the effort I am putting in is paying off.

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

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Pay compliments to other people
Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
8/10

Why?
If I didn't look at the distance on the treadmill I would have been convinced I had beat my previous distance as I gave it my all, but when I checked I noticed I was a little short. Really happy I put in a great run but I just wanted that distance beat, gonna do it next time.

[mattpb]

Monday 8th July 2013

Shoulders & Triceps

DB Shoulder Press: 35/12, 40/8, 47/10,5 - Go up to 50lbs
Lateral Raise: 12/10, 22/8,3 - Stay on 22lbs, form could be better - do this before increasing weight
Low Pulley Raise: 15/9,4 - Stay on 15lbs
Reverse DB Flyes: 15/10, 30/10,6,4 - Go up to 32lbs
Tricep Pushdown: 42/10, 67/9,4 - Stay on 67lbs - Stand tall and try not to lean in to much
Lying Tricep Extension: 30/10, 45/7,2 - Stay on 45lbs
Seated Tricep Press: 35/10, 60/9,3 - Stay on 60lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14

Totals
Calories: 2182
Protein: 191.2
Carbs: 306.2
Fats: 105.6

What was great about my day?

I went to the gym even after a poor nights sleep, maybe two hours
The sun is shining and I feel great.
Day off work

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

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
8.5/10

Why?
I had a great workout, put my headphones on and got psyched up to really push myself and it worked well.
Also spent about 20 minutes stretching and using the foam roller after my workout

[mattpb]

Monday night we visited a few friends which we haven't seen in a long time and we took some healthy snacks along to keep us on the right track but they had different plans, they were ready to head out to a restaurant. We went out and tried to keep it as clean as possible and we pretty much did that but I guess I definitely over ate but that was the first time in a while and the way my metabolism is firing right now I don't think this will be an issue but I just feel a little groggy today but had a great night with friends so forget about it.

[mattpb]

Tuesday 9th July 2013

Legs

Leg Extension: 70/15, 100/10, 140/13,6 - Go up to 145lbs
Leg Press: 180/10, 250/10, 310/12,4 - Go up to 320lbs
Squat: 40/10, 80/12,4 - Go up to 85lbs
Hamstring Curl: 85/12, 145/12,10 - Go up to 150lbs
Stiff Leg DB Deadlift: 25/10, 35/12,12 - Had to use DB's today and couldn't get to the heavy weights so did 35's, not enough weight. I need to get my proper weights next time and get the job done.
Calf Press: 115/18, 115/10, 115/10 - Go up to 120lbs
Calf Raise: 90/12, 150/10,4 - Go up to 155lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

Up early and at the gym for 6.30am
Had an awesome Legs workout and achieved great results and can increase in weight on every exercise
I have increased my calories so I get to eat more food
Its sunny again
Another day off work I get to relax and get jobs done

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

Read all the books I have waiting for me that I have neglected recently
Spend some time in the sun and get some colour in my skin
Get all my jobs done today so I feel a sense of achievement and can relax tonight

What can I do to make things more enjoyable?

Listen to music really loud and be happy
Treat myself to some new headphones for the gym as mine are falling apart.

Intensity Level
8.5/10

Why?
Pushed myself to achieve higher reps so I can increase my weights next week, I didn't take control of the situation of the deadlifts and own the barbell so I missed out on a point there but overall it was a great success.
Keep up the good work.

[mattpb]

Wednesday 10th July 2013

Cardio

16 Minute High Intensity Run
Distance: 1.8 Miles
Incline 0

Missed a couple of meals due to work today so I was exhausted when I got home really wanted a nap but went for my run. I did well that I was pretty much the same as last week but I need to keep improving.

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

Great day at work, really efficient and got alot accomplished.
Another sunny day and looking great in Vancouver
Received a nice letter from my dad
Matched last weeks run distance

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

Eat my meals at the planned time to keep energy levels up
Have a shake available if I don't have time to sit down and eat my prepared meal
Remember my goals and make time to eat

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
7 /10

Why?
I know eating my meals on time gives me plenty of energy to push myself in every workout but having missed meals I know if I would have eaten them I would have achieved better results. If I learn from this and plan for it in the future I will have more successful workouts.

[mattpb]

Thursday 11th July 2013

Chest & Biceps

Flat BB Press: 0/12, 50/10, 80/12,5 - Go up to 85lbs
Incline BB Press: 50/8, 75/6 - Stay on 75lbs
DB Flyes: 25/10, 37/10,3 - GO up to 40lbs
Concentration Curl: 25/10, 45/8.5,3 - Go up to 47lbs
Barbell Curls: 60/8,3 - Stay on 60lbs - Beat last week but my form could be better, get better form before increasing weight.

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

Another great day at work, my focus and momentum in the gym is having a great impact on my work
Head Chef sat me down and told me how much he appreciates all the hard work I am putting in and that its not going unnoticed.
I feel great

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

Eat my meals on time
Be more forceful in the gym and get the equipment I need

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
8/10

Why?
Another great day at work and great workout. I think I could improve my focus over the duration of the workout, I am definitely improving so much overall but I could keep more focussed to keep energy and enthusiasm high.

[mattpb]

Friday 12th July 2013

Back

DB Pullover: 35/10 55/10, 80/8,3 - Stay on 80lbs
Close Grip Pulldown: 85/10, 140/11,3 - Stay on 140lbs
One Arm Row: 40/10, 60/10, 5, 4 - Stay on 60lbs
Wide Row: 70/10, 120/8, 5, 4 - Stay on 120lbs
Deadlift: 60/10, 125/7, 4 - Stay on 125lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

I am worn out from the gym because I have raised my standards and have performed at a much higher level than I am used too.

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

Stay calm under pressure at work and keep on keeping on.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
9/10

Why?
I have reached a point in my workouts where I feel like I can switch on my focus and really push myself beyond what I thought I was capable of.

[MzJules]

Wow Matt. Looks like you are ON IT! .. Very motivating...... 356 Carbs!!!!! .... I am so jealous .. MzJ