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Old 03-17-2004, 01:15 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, March 16, 2004

Work Out

Triceps

Exercise 1 French Presses with Dumbbell

Set 1 25 x 50 lb DB
Set 2 20 x 75 lb DB
Set 3 10 x 95 lb DB (to failure)
Set 4 8 x 95 lb DB (to failure)
Set 5 7 x 95 lb DB (to failure)

Exercise 2 Incline Tricep Extensions with cable low pulley and rope

Set 1 10 x 60 lbs
Set 2 10 x 80 lbs
Set 3 8 x 90 lbs (to failure)
Set 4 6 x 100 lbs (to failure)
Set 5 3 x 110 lbs (to failure)

Exercise 3 Dips

Set 1 11 x BW (to failure)
Set 2 8 x BW (to failure)
Set 3 7 x BW (to failure)
Set 4 6 x BW (to failure)

Exercise 4 Kickbacks

Set 1 R/L 15/15 x 15 lbs
Set 2 R/L 15/15 x 20 lbs
Set 3 R/L 9/9 x 25 lbs (to failure)
Set 4 R/L 8/8 x 25 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
Yogurt Yoplait Source 100 g 51.0 3.7 8.7 0.1
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 454.8 56.6 42.1 6.6

Meal 2

Cream 10% 20 mL 24.0 0.6 1.0 2.0
Tuna Ocean's Packed in Water 1 can 106.0 24.0 0.0 1.1
Total 130.0 24.6 1.0 3.1

Meal 3

Bread White 3 slices 240.0 6.0 48.0 4.5
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Bacon 3 strips 90.0 6.0 0.0 7.5
Beef Rib Whole Roasted 1 oz 106.5 6.3 0.0 8.9
Chicken Breast Boneless Skinless 25 g 40.3 7.8 0.0 0.9
Ham Schneider's Old Fashion 25 g 26.8 4.3 0.5 0.9
Tomato 2 3/5" 1/4 tomato 6.5 0.3 1.4 0.1
Turkey Brown Meat 25 g 58.8 5.6 0.0 4.1
Kiwi 1 large 55.0 0.9 13.5 0.4
Total 671.8 38.3 65.4 31.2

Meal 4

Protein Bar Protein2Go 1 bar 270.0 22.0 33.0 6.0
Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 460.0 67.0 34.0 6.5

Meal 5

Chicken Breast Boneless Skinless 400 g 644.0 124.8 0.0 14.0
Orange 2 7/8" 2 oranges 130.0 3.0 32.6 0.2
Yogurt Yoplait Source 200 g 102.0 7.4 17.4 0.2
Popcorn 100 g 500.0 7.4 48.1 31.5
Total 1376.0 142.6 98.1 45.9

Daily Total 3092.6, 329.1, 240.7, 93.3
% of Caloric Intake (P42.2, C30.9, F26.9)
Body Weight (lbs) 222
Hours of Sleep 8.0