[Jacques D]

Thursday, January 22, 2004

This was not a good day. The first message I had on my voice mail at work was that a good friend had died earlier that day. Although I had just seen him before Christmas it had been a few years since I had seen him before that. Regardless, our friendship was such that even if months or years went by between visits when we did meet it was as though no time had lapsed. As kids growing up, he, my cousin and I, did everything together. We always played on the same hockey team, had sleepovers and went fishing together. I’m going to miss my buddy. I can’t imagine what his wife and young children are going through. Needless to say I wasn’t very motivated to work out or watch my diet. I did manage to drag my *** to the gym.

Work out

Triceps

Warm-up

French Presses – 18 reps with 50 lb DB

Exercise 1 – French Presses

Set 1 – 15 reps with 75 lb DB
Set 2 – 14 reps with 95 lb DB (to failure)
Set 3 – 12 reps with 95 lb DB (to failure)
Set 4 – 9 reps with 95 lb DB (to failure)

Exercise 2 – Incline Cable Extensions with Rope

Set 1 – 12 reps with 60 lbs (to failure)
Set 2 – 8 reps with 70 lbs (to failure)
Set 3 – 7 reps with 80 lbs (to failure)
Set 4 – 4 negative reps with 90 lbs (to failure)

Exercise 3 – One Arm Cable Press Downs

Set 1 – R/L 15/15 with 20 lbs
Set 2 – R/L 12/12 with 22.2 lbs
Set 3 – R/L 8/10 with 24.4 lbs
Set 4 – R/L 7/9 with 26.6 lbs
Set 5 – R/L 5/7 with 28.8 lbs

Exercise 4 – One Arm Kickbacks

Set 1 – R/L 10/10 with 15 lb DB
Set 2 – R/L 10/10 with 17.5 lb DB
Set 3 – R/L 10/10 with 20 DB (to failure)
Set 4 – R/L 9/8 with 22.5 lb DB (to failure)

Exercise 5 – Dips

Set 1 – 10 reps
Set 2 – 5 reps (to failure)
Set 3 – 4 reps (to failure)
Set 4 – 4 reps (to failure)

Daily Diet

Body Weight = 224 lbs
Caloric Intake = 2683 Calories
Protein = 158 g (24%)
Carbohydrates = 278 g (41%)
Fat = 104 g (35%)
Sleep = 7.5 hrs