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Old 01-29-2004, 01:43 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

Wednesday, January 28, 2004

Work Out

I do light rotator cuff exercises before every chest and shoulder work out. Forgot to mention that in my earlier shoulder work out journal entry.

Exercise 1 – Incline Bench Press with Bar

Set 1 – 15 x 135 lbs
Set 2 – 12 x 185 lbs
Set 3 – 8 x 225 lbs
Set 4 – 5 x 255 lbs (to failure)
Set 5 – 6 x 225 lbs (to failure)

Exercise 2 – Flat Bench Press with Dumb Bells

Set 1 – 15 x 50 lb DB
Set 2 – 12 x 75 lb DB (to failure)
Set 3 – 6 x 95 lb DB (to failure)
Set 4 – 4 x 95 lb DB (to failure), and then drop set of 10 x 50 lb DB (to failure)

Exercise 3 – Decline Bench Press with Bar

Set 1 – 15 x 135 lbs
Set 2 – 12 x 185 lbs
Set 3 – 7 x 225 lbs (to failure)
Set 4 – 4 x 225 lbs (to failure), and then drop set of 8 x 135 lbs (to failure)

Exercise 4 – Incline Flys

These are hard on my right shoulder so I’m careful not to go past the plane of my shoulders, concentrating more on a slow deliberate movement with peak contraction and the end.

Set 1 – 15 x 25 lb DB
Set 2 – 15 x 30 lb DB
Set 3 – 12 x 35 lb DB
Set 4 – 8 x 40 lb DB

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% 60 mL 72.0 1.8 3.0 6.0
Total 243.0 8.1 33.0 9.0

Meal 2
Tortillas Shells Whole Wheat Dempster's 6" 2 shell 190.0 5.4 30.0 4.0
Chicken Breast Boneless Skinless 370 g 595.7 115.4 0.0 13.0
Cheese Marble Black Diamond 10 g 40.0 2.5 0.1 3.3
Pepper Sweet Green or Red 3 3/4" x 3" 1/4 pepper 5.0 0.2 1.2 0.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 854.7 124.1 32.3 22.3

Meal 3
Ham Schneider's Old Fashion 112 g 119.8 19.0 2.2 3.8
Cheese Marble Black Diamond 75 g 300.0 18.5 1.0 24.8
Total 419.8 37.5 3.2 28.6

Meal 4
Chicken Breast Boneless Skinless 185 g 297.9 57.7 0.0 6.5
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 321.9 58.3 1.0 8.5

Meal 5
Weiner Schneider's All Beef 1 weiner 106.0 4.3 3.1 8.5
Bun Hot Dog Wonder Top Slice 1 bun 103.0 3.8 19.0 1.2
Olive Oil Gallo Extra Virgin 3 tbsp 274.5 0.0 0.0 13.8
Pepperoni 128 g 631.0 27.0 0.0 58.6
Chicken Breast Boneless Skinless 330 g 531.3 103.0 0.0 11.6
Green Beans Frozen Green Giant 1 cup 37.3 1.7 6.8 0.4
Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Apple 181 g 93.2 0.4 24.4 0.5
Coleslaw Creamy Ziggy's 1/2 cup 133.0 1.4 14.0 8.2
Total 2014.4 142.8 94.0 103.4

Daily Total 3853.8, 370.8, 163.6, 171.8
% of Caloric Intake (P 40.27, C17.77, F41.97)
Body Weight (lbs) 222
Hours of Sleep 7.5

All I can say is “Oink, oink”.