Under construction - Jacques' Training Journal

[Jacques D]

Saturday, March 13, 2004

Daily Diet

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

Meal 1

Pizza Pepperoni Large 1 slice 319.0 16.1 38.9 10.7
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 343.0 16.7 39.9 12.7

Meal 2

Hamburger Quarter Pounder McDonald's 1 Hamburger 415.0 24.0 37.0 19.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 439.0 24.6 38.0 21.0

Meal 3

Chicken Wings 1 lbs 687.0 63.3 0.0 45.9
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 711.0 63.9 1.0 47.9

Meal 4

Chicken Wings 1 lbs 687.0 63.3 0.0 45.9
Liquor 80 Proof 3 oz 195.0 0.0 0.0 0.0
Total 882.0 63.3 0.0 45.9

Daily Total 2375.0, 168.5, 78.9, 127.5
% of Caloric Intake (P31.54, C14.77, F53.69)
Body Weight (lbs) 221
Hours of Sleep 10.0

[Jacques D]

Sunday, March 14, 2004

I had an interesting morning. The main reason we went to Blue Mountain skiing was because we had been offered a great deal on a condo for the weekend. The cost was $77 (cdn) for the weekend, which also included two one-day lift tickets (value of $98 cdn) to Blue Mountain. The catch was we had to listen to a 90-minute sales pitch Sunday morning for “Sun and Ski Vacations”. No problem, they might have something of interest to tell us. They were selling memberships to a vacations club, which entitled you to great savings on accommodation for future trips. The price $6000 (cdn) for a 15 year package. This amounts to $400 per year plus an annual fee of $75. Total $475 per year, which entitles you to a deal on the trip’s accommodations (cost of approximately $400-$800 per week). In total the cost would be anywhere from $875-$1275 for a one week trip once per year accommodations only, no flight, no rental car, no attraction fees included. We chose to decline their offer. This is where things started to get nasty. The person we dealt with was very polite her manager however was actually quite rude and insulting. Their good cop/bad cop sales tactic didn’t work and we left.

Daily Diet

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

Meal 1

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
Ham Schneider's Old Fashion 10 g 10.7 1.7 0.2 0.3
Turkey White Meat 10 g 20.0 2.6 0.0 1.1
Tomato 2 3/5" 1/4 tomato 6.5 0.3 1.4 0.1
Soup Vegetable Campbell's Chunky 1 cup 130.0 5.0 22.0 3.0
Total 335.2 16.8 51.6 10.5

Meal 2

Hamburger with Cheese Harvey's Original 1 Hamburger 405.0 21.0 32.0 21.0
Onion Rings Harvey's 1 large 431.0 6.0 34.0 60.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 860.0 27.6 67.0 83.0

Daily Total 1195.2, 44.4, 118.6, 93.5
% of Caloric Intake (P11.9, C31.8, F56.3)
Body Weight (lbs) 221
Hours of Sleep 10.0

[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

[DoubleHelix]

what are your current goals?
Oh and those time share things are garbage. The idea is pretty good but theres always problems.

[Jacques D]

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

[Jacques D]

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

[Jacques D]

What's with the weird symbols instead of the ' and - symbols.