[Jacques D]

Monday, March 15, 2004

Back to work and back to my routine, no pun intended.

Work Out

Back

Warm up – Hyperextensions

Set 1 – 18 x BW
Set 2 – 12 x BW

Exercise 1 – Dead lifts

Set 1 – 15 x 135 lbs
Set 2 – 12 x 225 lbs
Set 3 – 10 x 275 lbs
Set 4 – 8 x 315 lbs (to failure)
Set 5 – 2 x 345 lbs (to failure, also an all-time personal best)

Exercise 2 – Bent Over Rows with Dumbbells

Set 1 – R/L 15/15 x 50 lb DB
Set 2 – L/R 15/15 x 75 lb DB
Set 3 – R/L 8/10 x 95 lb DB (to failure)
Set 4 – L/R 10/9 x 95 lb DB (to failure)

Exercise 3 – Seated Rows using Wide Grip

Set 1 – 15 x 100 lbs
Set 2 – 10 x 130 lbs
Set 3 – 8 x 160 lbs (to failure)
Set 4 – 4 x 180 lbs (to failure)

Exercise 4 – Machine Assisted Wide Grip Pull Ups

Set 1 – 7 x BW - 60 lbs
Set 2 – 7 x BW - 60 lbs
Set 3 – 5 x BW - 60 lbs
Set 4 – 10 x BW - 80 lbs

Daily Diet

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

Meal 1

Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 214.0 45.6 2.0 2.5

Meal 2

Cream 10% 40 mL 48.0 1.2 2.0 4.0
Beef Rib Whole Roasted 6 oz 639.0 37.7 0.0 53.1
Rice Wild Raw 1/2 cup 404.0 16.8 84.8 1.2
Total 1091.0 55.7 86.8 58.3

Meal 3

Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 190.0 45.0 1.0 0.5

Meal 4

Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 25 g 26.8 4.3 0.5 0.9
Onion 1/16 cup 3.0 0.1 0.8 0.0
Soup Chicken Noodle Campbell's Chunky 1 cup 130.0 5.0 16.0 3.0
Total 449.8 29.4 43.3 17.9

Daily Total 1944.8, 175.6, 133.1, 79.2
% of Caloric Intake (P36.1, C27.3, F36.6)
Body Weight (lbs) 222
Hours of Sleep 8.0