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Old 01-29-2004, 12:20 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

Tuesday, January 27, 2004

I felt burnt out all day today and it showed in my work out.

Work Out

Exercise 1 Squats

Set 1 15 x 135 lbs
Set 2 15 x 225 lbs
Set 3 8 x 315 lbs
Set 4 4 x 365 (to failure)

Exercise 2 Lunges

Is it just me or are these things tough to do?

Set 1 (R/L) 15/15 x 25 lbs
Set 2 (L/R) 15/15 x 25 lbs (to failure)
Set 3 (R/L) 15/15 x 25 lbs (to failure)

Exercise 3 Seated Leg Curls

Set 1 15 x 100 lbs
Set 2 15 x 130 lbs
Set 3 10 x 160 lbs
Set 4 8 x 160 lbs

Exercise 4 Standing Calf Raises using Smith Machine

Normally I like to do at least 6 sets of these but I was pressed for time so I picked a weight and did as many as I could at that weight for every set with no more than 45-60 seconds between sets.

Set 1 25 x 225 lbs (to failure)
Set 2 19 x 225 lbs (to failure)
Set 3 15 x 225 lbs (to failure)
Set 4 12 x 225 lbs (to failure)

Daily Diet

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


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
Cheese Mozzarella Black Diamond 100 g 286.7 30.0 3.3 17.7
Total 334.7 31.2 5.3 21.7

Meal 3
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Bread Wonder 100% Whole Wheat Texas 2 slices 215.0 8.0 43.0 2.7
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 40 g 42.8 6.8 0.8 1.4
Onion Medium Size 1/4 onion 13.8 0.5 3.0 0.0
Total 465.6 29.9 47.8 18.1

Meal 4
Apple 198 g 102.0 0.4 26.7 0.6
Green Beans Frozen Green Giant 1 cup 37.3 1.7 6.8 0.4
Pepperoni 55 g 271.2 11.6 0.0 25.2
Chicken Breast Boneless Skinless 370 g 595.7 115.4 0.0 13.0
Beef Ground Lean 200 g 467.4 37.2 0.0 34.0
Olive Oil Gallo Extra Virgin 2 tbsp/30 mL 183.0 0.0 0.0 9.2
Yogurt Danone Silhouette 113 g 60.0 4.0 10.0 0.0
Apple 100 g 51.5 0.2 13.5 0.3
Total 1768.1 170.6 57.0 82.6

Daily Total 2806.1, 240.2, 143.6, 130.5
% of Caloric Intake (P 35.5, C21.2, F43.3)
Body Weight (lbs) 224