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Old 01-27-2004, 04:34 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

Thanks for the welcome Debbie and thanks for your encouraging thoughts.

Work is interfering with my journal entries. It now Tuesday the 27th and I’ve only been able to record Friday’s events.

Friday, January 23, 2004

For as long as I can remember I’ve had problems with my right shoulder. Lately I’ve been seeing a chiropractor and he’s mentioned that at some point in the past I separated my shoulder. Looking back, there were a few times when I had really whacked it playing hockey and ended up wearing a sling for a few weeks. As a result, my shoulder workouts have never been spectacular. I try to avoid pressing exercises because they give me the most trouble with my shoulder. When I do, do these exercises I keep the weight light.

Work out

Shoulders

Warm-up

Dumb Bell Shrugs – 3 sets of 15 reps with 50 lb DB

Exercise 1 – Dumb Bell Shrugs

Set 1 – 15 reps with 75 lb DB
Set 2 – 15 reps with 95 lb DB
Set 3 – 15 reps with 95 lb DB (to failure)
Set 4 – 15 reps with 95 lb DB (to failure plus 15 sec. Static rep with 50 lb DB

Exercise 2 – Front Raises

Set 1 – 15 reps with 25 lb plate
Set 2 – 12 reps with 35 lb plate (to failure)
Set 3 – 10 reps with 45 lb plate (to failure)
Set 4 – 9 reps with 45 lb plate (to failure)
Set 5 – 15 sec. Static rep with 25 lb plate (to failure)

Exercise 3 – Machine Lateral Raises

Set 1 – 15 reps with 40 lbs
Set 2 – 15 reps with 50 lbs
Set 3 – 15 reps with 60 lbs
Set 4 – 15 reps with 70 lbs (to failure)

Exercise 4 – Machine Shoulder Presses

Set 1 – 15 reps with 60 lbs
Set 2 – 15 reps with 80 lbs
Set 3 – 10 reps with 100 lbs
Set 4 – 8 reps with 120 lbs (to failure)

Daily Diet


Body Weight = 225 lbs
Caloric Intake = 3529 Calories
Protein = 250 g (28%)
Carbohydrates = 277 g (32%)
Fat = 158 g (40%)
Sleep = 10 hrs

My week with the children started tonight. Every Friday when I have the children it’s pizza night, hence the reason for the elevated carbohydrates. Pizza is my weakness. At least this Friday I only ate a small pizza to myself. Two weeks ago I ate a whole large to myself. Starting with Saturday’s entry I’ll post my diet as well as my work out for critique.