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Old 03-30-2004, 11:22 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 30 2004

Ok, it’s been a while since I last entered something in my journal. Up until now I didn’t have a computer at home and had to use my work computer. I felt guilty using company time to work on my journal, so I kinda stopped doing it. Now I have a home computer, so hopefully I’ll be better at updating my journal.

Work Out

Warm up – Hyperextensions

3 set of 15

Exercise 1 – Squats

Set 1 – 15 x 135 lbs
Set 2 – 15 x 225 lbs
Set 3 – 9 x 315 lbs (to failure)
Set 4 – 4 x 365 lbs (to failure)
Set 5 – 9 x 315 lbs (to failure)

Exercise 2 – Leg Press

Set 1 – 15 x 360 lbs
Set 2 – 15 x 630 lbs
Set 3 – 10 x 765 lbs (to failure)
Set 4 – 7 x 855 lbs (to failure)

Exercise 3 – Leg Extensions

Set 1 – 15 x 130 lbs
Set 2 – 10 x 150 lbs
Set 3 – 7 x 170 lbs (to failure)
Set 4 – 7 x 190 lbs (to failure, go figure as many reps at this weight as the last set)

Exercise 4 – Standing Calf Raises using Smith Machine

Set 1 – 15 x 225 lbs
Set 2 – 15 x 315 lbs (to failure)
Set 3 – 8 x 405 lbs (to failure)
Set 4 – 6 x 495 lbs, 10 x 405 lbs, 9 x 315 lbs, 10 x 225 lbs, 12 x 135 lbs (all 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
Total 246.0 10.6 39.7 5.1

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

Cream 10% 40 mL 48.0 1.2 2.0 4.0
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 10 g 10.7 1.7 0.2 0.3
Onion 1/16 cup 3.0 0.1 0.8 0.0
Total 351.7 23.0 29.0 18.3

Meal 4

Soup Beef Pasta Campbell's Chunky 2 cup 300.0 10.0 36.0 6.0
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Beef Rib Whole Roasted 4 oz 426.0 25.1 0.0 35.4
Cheese Cheddar Medium Kraft 5 g 20.8 1.2 0.1 1.8
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 890.8 42.9 63.1 47.2

Meal 5

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

Meal 6

Kielbassa Extra Lean Ziggy's 110 g 130.0 19.2 2.0 5.0
Cheese Cheddar Medium Kraft 75 g 312.5 17.3 1.8 27.5
Total 442.5 36.5 3.8 32.5

Daily Total 2251.0, 182.5, 137.6, 106.7
% of Caloric Intake (P32.6, C24.6, P42.9)
Body Weight (lbs) 223.0
Hours of Sleep 7.0