[Jacques D]

Monday, January 26, 2004

Normally Monday is legs day for me. However to do that I either have to work out 6 times the previous week, which only happens when I don’t have the children on the weekend. Or I combine two workouts in one, which for various reasons was not possible last week. As a result, I fell behind one work out.

Work out

Biceps

Warm up

Incline Dumb Bell Curls – 3 sets of 15 reps with 25 lb DB

Exercise 1 – Preacher Curls Wide Grip

Set 1 – 15 reps with 75 lbs
Set 2 – 12 reps with 85 lbs
Set 3 – 6 reps with 95 lbs (to failure)
Set 1 – 6 reps with 85 lbs (to failure)

Exercise 2 – Preacher Curls Narrow Grip

Set 1 – 12 reps with 75 lbs
Set 2 – 8 reps with 85 lbs (to failure)
Set 3 – 4 reps with 95 lbs (to failure)
Set 1 – 5 reps with 85 lbs (to failure)

Exercise 3 – Bench High Cable Curls (Lying)

Set 1 – 8 reps with 60 lbs
Set 2 – 7 reps with 60 lbs
Set 3 – 7 reps with 60 lbs
Set 4 – 7 reps with 60 lbs

For some reason on this exercise I kept dying during rep 7 of each set.

Exercise 4 – Standing Bicep Curl (drop sets)

Each set to failure on each weight without sacrificing technique. The instant my technique starts to suffer I re-rack the weight and drop down to a lighter weight.

Set 1 – 8 reps with 85 lbs, 4 reps with 75 lbs, 5 reps with 65 lbs, 8 reps with 55 lbs
Set 2 – 10 reps with 75 lbs, 6 reps with 65 lbs, 8 reps with 55 lbs

Never fails, every time I do drop sets someone happens to walk by as I’m struggling with the last of the drops.

Daily Diet

Description of food, Portion Size, Energy (Cal), Protein(g), Carbohydrates(g), Fat


Meal 1

Oatmeal Quaker Quick 1/2 cup 171.0 6.3 30.0 3.0
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 237.8 8.5 33.4 8.0

Meal 2
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Tuna PC No Name Packed in Water 1 can 120.0 28.0 0.0 0.8
Total 168.0 29.2 2.0 4.8

Meal 3
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Tuna PC No Name Packed in Water 1/2 can 60.0 14.0 0.0 0.4
Salmon 1/8 cup 30.0 5.0 0.0 1.0
Ham Schneider's Old Fashion 10 g 10.7 1.7 0.2 0.3
Cream 10% 60 mL 72.0 1.8 3.0 6.0
Total 292.7 28.5 29.2 9.7

Meal 4
Cheese Mozzarella Black Diamond 150 g 430.0 45.0 5.0 26.6
Total 430.0 45.0 5.0 26.6

Meal 5
Chicken Fajitas McDonald's 2 fajitas 394.0 28.0 48.0 10.8
Potato French Fried McDonald's 1 medium fry 344.0 3.7 44.0 16.0
Apple 396 g 203.9 0.8 53.5 1.2
Pepperoni 100 g 493.0 21.1 0.0 45.8
Total 1434.9 53.6 145.5 73.8

Daily Total 2563.5, 164.8, 215.1, 123.0
% of Caloric Intake (P 25.1, C32.8, F42.1)
Body Weight (lbs) 224

Forgive my Arnold for I have sinned. The kids had swimming lessons after my workout and we were rushed to get home to eat before bed. So I stopped at McD’s for some food.