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Old 01-20-2004, 01:57 PM
Jacques D Jacques D is offline
Jacques D should change his/her status!
Bantamweight
 
Join Date: Jul 2001
Location: Sudbury, ON Canada
Posts: 244
Default Re: Under construction - Jacques\' Training Journal

Now on with the actual journal.

Monday, January 19, 2004

Work out – Legs day

I like to start the week working legs because I’ve had the weekend to recover.

Exercise 1 – Squats
Set 1 – 15 reps at 135 lbs
Set 2 – 15 reps at 225 lbs
Set 3 – 12 reps at 315 lbs
Set 4 – 7 reps at 365 lbs (to failure)
Set 5 – 4 reps at 385 lbs (to failure with a spot on the last two reps)
Set 6 – 8 reps at 315 (to failure)
Set 7 – 12 reps at 225 (to failure)

Exercise 2 – Single Legged Leg Press
(Note: All weight not including weight of rack)

Set 1 – 15 reps at 180lbs
Set 2 – 15 reps at 270 lbs (to failure)
Set 3 – 8 reps at 360 lbs (to failure)
Set 4 – 12 reps at 270 (to failure)

At this point I had a hard time walking.

Exercise 3 – Leg Extension

Set 1 – 15 reps at 100 lbs
Set 2 – 12 reps at 120 lbs (to failure)
Set 3 – 8 reps at 140 lbs (to failure)
Set 4 – 6 reps at 160 lbs (to failure)

Exercise 4 – Standing Calf Raise using Smith Machine

Our gym has only one calf machine a Technogym machine that I find does not come close to doing anything for my calf muscles.

Set 1 – 15 reps at 225 lbs
Set 2 – 15 reps at 315 lbs
Set 3 – 12 reps at 405 lbs (to failure)
Set 4 – 12 reps at 405 lbs (to failure)
Set 5 – 12 reps at 315 lbs (to failure)
Set 6 – 12 reps at 225 lbs (to failure)

Toughest part of the workout was walking down the stairs to get to the change room.

Diet for the day.

Caloric intake = 2596 Cal.
Protein = 312 g (48%)
Carbohydrates = 227 g (35%)
Fat = 49 g (17%)

All in all I think the diet for the day was good. I was still a little hungry before going to bed. I need to increase my fat consumption, which will decrease my protein and carbohydrate percentages. Only got 6.5 hours of sleep, sacrificed some sleep to spend time with a female friend. I like to get 7.5-8.5 hours of sleep but very seldom do.