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

[mattpb]

Hi, this is where i will be posting my workouts and nutritional information for the challenge.
I am 30 years old and have i have attended the gym for over 10 years but without any goals/focus or any of the important aspects to suceed. It is only in the last year where i have discovered a passion for weight training and i am determined to see results.
This Challenge is perfect for me as i can push myself to change my body and my life as a whole, cant wait to get started.

[ScottRoland]

Stay focused and dedicated Matt. YOU CAN DO IT !

[mattpb]

Thanks for your support

[mattpb]

I am a mass machine

[mattpb]

Just off to buy a paper so i can take my photos for the challenge

[Juggs14]

You can do it man. It can get rough at times but what doesnt kill ya only makes you stronger. Push yourself and commit

[mattpb]

I am pumped and ready for this challege today.

[skiplacour]

Welcome!

Assignment #1 - Mass Machine Bulking and Cutting Program Challenge - Video #4



Photo and Writing Assignment due Monday at 8 am Pacific.




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

[mattpb]

Workout Plan

Monday: Chest & Biceps
Tuesday: Back
Wednesday: Cardio
Thursday: Delts & Triceps
Friday: Legs
Saturday: Cardio
Sunday: Rest

[mattpb]

Nutrition

Breakfast: 8AM
Homemade Protein Smoothie

Lunch: 11AM
Tofu, mixed beans and veg

Pre Workout: 2PM
Homemade Protein Bar

Post Workout: 3.45PM
Protein Shake and Banana

Dinner: 6PM
Sweet potato, Tempeh, avocado and salad

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

[Canz]

Welcome to the boards mattpb, let's do this!! We are mass machines!!

[mattpb]

Measurements

Weight:
Start: 168lbs

Body Fat:
Start: 16.7%

Lbs of Body Fat:
Start: 28.17lbs

Lean Body Weight:
Start: 139.83lbs

[mattpb]

Goals for the first month which i need to achieve before 13th February 2012:

To perform at least 6 reps:
Hammer Strength Incline Press:- 160lbs
Close Grip Pulldown:- 180lbs
Hammer Strength Shoulder Press:- 170lbs
45 Leg Press:- 260lbs
HiiT Run on Treadmill:- 2.3Miles on 0.5% Incline

I will set new goals each month for what i want to be able to lift, if i achieve these goals i will reward myself with a new supplement.

[mattpb]

Daily Goals:

Eat 6 Clean Nutritious meals everyday
Drink at least 4 litres of water a day
Give 100% in workout/cardio/rest day
Log every workout and meal online and in my journal
Sleep at least 8 hours each night
Stay focussed and committed to the CHALLENGE
Encourage and support others by commenting on their Journal
Enjoy every minute!!

[pphelps83]

I am pumped and ready for this challege today.

You are ready to be a mass machine!! You will be great!!

[pphelps83]

You can do it man. It can get rough at times but what doesnt kill ya only makes you stronger. Push yourself and commit

TRUE!! Good luck on you Challange!!

[mattpb]

Thanks for all the support guys it means alot.

[Lennyrowe3]

that sounds like a great diet! I think im going to use yours as a base to build myself one that will cut out fat, and maximize proteins! thanks! 5 stars

Nutrition

Breakfast: 8AM
Homemade Protein Smoothie

Lunch: 11AM
Tofu, mixed beans and veg

Pre Workout: 2PM
Homemade Protein Bar

Post Workout: 3.45PM
Protein Shake and Banana

Dinner: 6PM
Sweet potato, Tempeh, avocado and salad

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

[jmorg714]

I just wanted to take a second and introduce myself. My name is Jason Morgan. I will be participating in the challenge with each of you that have signed up. I will also be encouraging you and helping in any way I can as a captain for the challenge.

This is a GREAT opportunity to work with Skip as your coach, get the support of other challenge participants and captains while pushing yourself to higher levels than you may currently believe possible. Let's all work hard to make this the NUMBER 1 group and transformation thread on Bodybuilding.com! I encourage you to visit the Mass Machine Challenge journals of the other participants and make sure to rate them all 5 stars. Keep us on top!

Talk to you soon... See you on the boards!!

Good luck and I look forward to getting to know you through the next 6 months!

Jason


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

[mattpb]

DAY 1

WORKOUT

Chest & Biceps
10 min warm up on X Trainer

Hammer Strength Chest Press:
12 x 90lbs, 8 x 110lbs, 4 x 130lbs

Incline DB Chest Press:
10 x 25lbs, 6 x 55lbs

Decline DB Flye:
12 x 15lbs, 11 x 27.5lbs
Take it up to 30lbs next week

1 Arm Preacher Curl:
10 x 25lbs, 6 x 45lbs

Straight Bar Bicep Curl:
8 x 60lbs

Crunches:
16, 11, 8

Stretches:
Chest stretches as they were seriously sore, I think the Flyes just finished my Chest off.

Notes:
Biceps were on fire as I left
Might need to adjust a few weights for next workout.
Maybe a level 8 intensity, lacked a bit because it was so busy.

Start: 2.55pm
Finish: 3.45pm
Total Time: 50mins


NUTRITION
Breakfast: 8AM
Homemade Protein Smoothie with extra oats & O.J.

Lunch: 11AM
Tofu, mixed beans, veg and banana

Pre Workout: 2PM
Homemade Protein Bar

Post Workout: 3.45PM
Protein Shake and Banana

Dinner: 6PM
Extra Sweet potato, Tempeh, avocado and salad

Snack: 9PM
Protein Shake, 4 Rice Cakes and Peanut Butter

Calories: 2592
Fat: 60.7
Protein: 175.2
Carbs: 337

4 Litres of Water

[mattpb]

Back day today, cant wait to get to the gym. Just preparing all my meals for the rest of today.
Feeling great about this challenge, hope everyone else is.

[GeneC3]

Great job logging your progress keep it up.

[tjwoody]

Like the details in the log.

[mattpb]

Thanks for the positive comments guys


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

[pphelps83]

keep up the good work !!

[mattpb]

Day 2

Nutrition
Breakfast: 8AM
Homemade Protein Smoothie
1 cup Oats
6oz Tofu
½ cup O.J.

Lunch: 11AM
Tofu, mixed beans and veg
6oz Tofu
200g Vegetables
100g Beans

Pre Workout: 2PM
Homemade Protein Bar
6 Dates
½ cup oats
½ T Natural Peanut Butter
Splash of O.J.

Post Workout: 3.25PM
Protein Shake and Banana
1 Scoop Protein+ Protein
1 medium banana

Dinner: 6PM
Sweet potato, Tempeh, avocado and salad
250g Sweet Potato
112g Tempeh
¼ Avocado
100g Vegetables

Snack: 9PM
Protein Shake, 3 Rice Cakes and Peanut Butter
3 Rice Cakes
1 T Natural Peanut Butter
1 Pumpkin Seed Protein Powder

Calories: 2326
Fat: 58.9
Protein: 169
Carbs: 283

3.5 Litres of Water

Back
10 Min warm up on Elliptical Trainer
DB Pullover:
12 x 35lbs, 10 x 50lbs, 7 x 70lbs
Try and get at least 8 reps at 70lbs then go up

Close Grip Pulldown:
12 x 85lbs, 7 x 145lbs
Took it up by 5lbs and smashed it, get 8 then we can move up

DB Row:
12 x 30lbs, 6 ½ x 60lbs

Wide Cable Row:
12 x 55lbs, 9 ½ x 100lbs
Go up to 110lbs

Barbell Deadlift:
12 x 50lbs, 10 x 90lbs
First time using an Olympic Bar for Deadlifts felt great, used pre-weighted bar in the past

Obliques/Side Crunches:
14, 10, 9 each side

Stretches:
Stretched my back out

Start: 2.30pm
Finish: 3.25pm
Time: 55 mins

Awesome workout feel great!!!
Felt like it took longer than it should have, think I will start going earlier.
Need to keep this intensity in every workout.


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

[jmorg714]

Hey fellow MASS MACHINE!

Here's a friendly reminder from your Coach, Skip La Cour, about the value of keeping your journal current.

I'm one of the Captains so if there's anything I can do to help you, feel free to ask.




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

[mattpb]

“We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.” Arnold Schwarzenegger



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

[mattpb]

Day 3, 18th January

Cardio
Treadmill

20 Min High Intensity Interval Training
Consists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute.

Start at Mph: 3.6
Fastest Mph: 8.6
Distance : 1.93 Miles

Next cardio session go for 3.7 – 8.7, felt great the run today. I felt like I had really challenged myself but I know I can always do better so I will up it again next time.

Stretches:
Mainly for legs as my hamstrings felt tight.

Start: 11.30AM
Finish: 12.05PM
Total: 35mins

Felt good going gym earlier, felt like I has even more energy. Fortunately because of new hours at work a can go at this time everyday which will be better because it will be quieter.


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

[mattpb]

Day 3, 18th January

Cardio
Treadmill

20 Min High Intensity Interval Training
Consists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute.

Start at Mph: 3.6
Fastest Mph: 8.6
Distance : 1.93 Miles

Next cardio session go for 3.7 – 8.7, felt great the run today. I felt like I had really challenged myself but I know I can always do better so I will up it again next time.

Stretches:
Mainly for legs as my hamstrings felt tight.

Start: 11.30AM
Finish: 12.05PM
Total: 35mins

Felt good going gym earlier, felt like I has even more energy. Fortunately because of new hours at work a can go at this time everyday which will be better because it will be quieter.



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