[Jacques D]

Wednesday, January 21, 2004

Work out

Back (I hate back day almost as much as shoulders day)

Warm-up

Hyperextensions - 3 sets of 15

Exercise 1 – Dead lifts

Set 1 – 15 reps with 135 lbs
Set 2 – 12 reps with 225 lbs
Set 3 – 6 reps with 315 lbs (to failure, might have been too big a jump)
Set 4 – 9 reps with 225 lbs

Exercise 2 – One Arm Bent Over DB Row

Set 1 – R/L 15/15 with 50 lb DB
Set 2 – R/L 15/15 with 75 lb DB
Set 3 – R/L 10/10 with 95 lb DB (to failure)
Set 4 – R/L 8/9 with 95 lb DB (to failure)
Set 5 – R/L 6/7 with 95 lb DB (to failure)

Exercise 3 – Wide Grip Pull Down to the Front

Set 1 – 15 reps with 100 lbs
Set 2 – 12 reps with 120 lbs
Set 3 – 9 reps with 130 lbs (to failure)
Set 4 – 6 reps with 140 lbs (to failure)

Exercise 4 – Narrow Grip Pull Down to the Front

Set 1 – 15 reps with 100 lbs
Set 2 – 15 reps with 120 lbs
Set 3 – 12 reps with 130 lbs (to failure)
Set 4 – 8 reps with 140 lbs (to failure)

Daily Diet

Body Weight = 222 lbs
Caloric Intake = 3516 Calories
Protein = 260 g (29%)
Carbohydrates = 286 g (33%)
Fat = 148 g (38%)
Only got 6 hrs of sleep. My co-workers mother passed away. I went to the wake then we ended up back at his place drinking wine and eating pizza, which explains the lousy diet. I did meet his sister-in-law…