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  #1  
Old 01-17-2004, 05:16 PM
Jacques D Jacques D is offline
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Default Under construction - Jacques\' Training Journal

How do I create an online training journal? Do I just hit the "post" button, like I did for this post, and just start typing? Or is there some other place in My Home where one can be created and updated?

Thanks and sorry for seemingly stupid question.
Jacques
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Old 01-17-2004, 05:18 PM
Tuf Tuf is offline
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Default Re: How do I create an online training journal?

It's not a stupid question. This can be it! [img]/forum/images/graemlins/grin.gif[/img] Just continue to reply to this post, and it will be your journal. You can edit your original post and title your journal whatever you want to. [img]/forum/images/graemlins/smile.gif[/img]
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  #3  
Old 01-19-2004, 11:28 AM
Jacques D Jacques D is offline
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Default Re: How do I create an online training journal?

Thanks.
  #4  
Old 01-20-2004, 01:56 PM
Jacques D Jacques D is offline
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Default Under construction - Jacques\' Training Journal

A little background info about myself. December 31st, 2000 I made a New Year’s resolution that I would lose some weight. I’m 5’9” and at the time I weighed 245 lbs with a 42” waist. I had seen a picture of myself and it really drove the point home that I needed to do something about my weight. Also, looking back, although my marriage seemed good, psychologically I felt I would soon be single. I had a gut feeling something wasn’t right. If I was going to be single and dating I needed to prepare myself. So I started walking 45 minutes per day five days a week. I didn’t count calories but I did cut sweets, sugar, rice, pasta and potatoes out of my diet. After about 2 months of this I added weight training to my program. I wasn’t starving myself, on the contrary I was actually eating more, but the weight just seemed to melt off. In June 2001 my wife left. It was a difficult time in my life but bodybuilding saved me. It gave me a reason to get up in the morning. I started working out twice a day during the week (morning cardio and abs, afternoon weights) and once a day on weekends. In September 2001 my weight was down to 195 lbs with a waist of 34”. I continued with a 12-workouts/week schedule until the end of November 2002 then I just seemed to run out of steam so I dropped to 6 workouts/week. At the beginning of 2002 my weight increased to 210 lbs yet my waist decreased to 32”. I was adding muscle yet still losing fat. I’ve had my body fat calculated twice. The first time, in December 2002 gave a result of 24%, which I though was a little on the high side. The second time in March 2003 gave a result of 18%, which I thought was kind of low. In each case I’ve felt that my body fat was probably around 21-22%. Although my weight is now 225 lbs and my waist has increased to 36” I still feel like my body fat is around 22%. I’ve been working my back quite hard this past year so I’m thinking the increase in waist size is a result of my back getting bigger. That’s my story and I’m sticking to it. Our local Science Centre has a dunk tank to calculate body fat so I plan on setting an appointment to have this done in the near future. Why keep an online journal? This year I hit the big 40 and one of my goals is to compete. Since I started, as one of those New Year’s resolution people back in 2001 I’ve worked out constantly only taking one week off every 6 months. Although my workouts are fine my diet sucks. I need to focus more closely on cleaning up my diet. Keeping a daily journal and recording my progress is going to help me stay focused. I’ve been recording what I eat since January 7th this year and it’s really showed me how off my diet is. My average caloric intake, amount of protein, amount of carbohydrates and amount of fat for these past two weeks have been 3181 Cal, 28.2%P, 37.2%C, 34.6%F for the first week and 3383 Cal, 27.6%P, 25.8%C and 46.6%F for the second. My goal is 3000 Cal, 40%P, 25%C and 35%F. I’ll make adjustment as time goes by.
  #5  
Old 01-20-2004, 01:57 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Now on with the actual journal.

Monday, January 19, 2004

Work out – Legs day

I like to start the week working legs because I’ve had the weekend to recover.

Exercise 1 – Squats
Set 1 – 15 reps at 135 lbs
Set 2 – 15 reps at 225 lbs
Set 3 – 12 reps at 315 lbs
Set 4 – 7 reps at 365 lbs (to failure)
Set 5 – 4 reps at 385 lbs (to failure with a spot on the last two reps)
Set 6 – 8 reps at 315 (to failure)
Set 7 – 12 reps at 225 (to failure)

Exercise 2 – Single Legged Leg Press
(Note: All weight not including weight of rack)

Set 1 – 15 reps at 180lbs
Set 2 – 15 reps at 270 lbs (to failure)
Set 3 – 8 reps at 360 lbs (to failure)
Set 4 – 12 reps at 270 (to failure)

At this point I had a hard time walking.

Exercise 3 – Leg Extension

Set 1 – 15 reps at 100 lbs
Set 2 – 12 reps at 120 lbs (to failure)
Set 3 – 8 reps at 140 lbs (to failure)
Set 4 – 6 reps at 160 lbs (to failure)

Exercise 4 – Standing Calf Raise using Smith Machine

Our gym has only one calf machine a Technogym machine that I find does not come close to doing anything for my calf muscles.

Set 1 – 15 reps at 225 lbs
Set 2 – 15 reps at 315 lbs
Set 3 – 12 reps at 405 lbs (to failure)
Set 4 – 12 reps at 405 lbs (to failure)
Set 5 – 12 reps at 315 lbs (to failure)
Set 6 – 12 reps at 225 lbs (to failure)

Toughest part of the workout was walking down the stairs to get to the change room.

Diet for the day.

Caloric intake = 2596 Cal.
Protein = 312 g (48%)
Carbohydrates = 227 g (35%)
Fat = 49 g (17%)

All in all I think the diet for the day was good. I was still a little hungry before going to bed. I need to increase my fat consumption, which will decrease my protein and carbohydrate percentages. Only got 6.5 hours of sleep, sacrificed some sleep to spend time with a female friend. I like to get 7.5-8.5 hours of sleep but very seldom do.
  #6  
Old 01-21-2004, 05:44 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Tuesday January 20, 2004

Work out - Chest day

Warm-up = Incline DB Press 4 sets of 15 with 50 lb Dumbbells.

Exercise 1 – Incline DB Press

Set 1 – 15 reps with 75 lb DB
Set 2 – 9 reps with 95 lb DB (to failure)
Set 3 – 7 reps with 95 lb DB (to failure)
Set 4 – 5 reps with 95 lb DB (to failure with a spot on last two reps)

Exercise 2 – Flat Bench Press with Bar

Set 1 – 15 reps with 135 lbs
Set 2 – 10 reps with 185 lbs
Set 3 – 6 reps with 225 lbs (to failure)
Set 4 – 3 reps with 255 lbs (to failure with spot on last rep)

Exercise 3 – Decline Bench Press with Bar

Set 1 – 15 reps with 135 lbs
Set 2 – 5 reps with 185 lbs (to failure)

Normally I like to un-rack the weight myself however the bar placement on this decline rack is at an awkward position. The following sets are done with help un-racking the weight.

Set 3 – 7 reps with 225 lbs (to failure)

It’s interesting that I was able to get two more reps at a higher weight simply by getting a spotter to help un-rack the weight.

Set 4 – 4 reps with 255 lbs (to failure with spot on last rep)

Daily diet

Body Weight = 222 lbs
Caloric Intake = 2833 Calories
Protein = 261 g (36%)
Carbohydrates = 182 g (26%)
Fat = 118 g (38%)

Had I not added that tbsp of butter with my veggies the spilt would have been P 38%, C 27% and F 35%.
Hours of sleep = 8.5 hrs.
  #7  
Old 01-22-2004, 06:56 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Wednesday, January 21, 2004

Work out

Back (I hate back day almost as much as shoulders day)

Warm-up

Hyperextensions - 3 sets of 15

Exercise 1 – Dead lifts

Set 1 – 15 reps with 135 lbs
Set 2 – 12 reps with 225 lbs
Set 3 – 6 reps with 315 lbs (to failure, might have been too big a jump)
Set 4 – 9 reps with 225 lbs

Exercise 2 – One Arm Bent Over DB Row

Set 1 – R/L 15/15 with 50 lb DB
Set 2 – R/L 15/15 with 75 lb DB
Set 3 – R/L 10/10 with 95 lb DB (to failure)
Set 4 – R/L 8/9 with 95 lb DB (to failure)
Set 5 – R/L 6/7 with 95 lb DB (to failure)

Exercise 3 – Wide Grip Pull Down to the Front

Set 1 – 15 reps with 100 lbs
Set 2 – 12 reps with 120 lbs
Set 3 – 9 reps with 130 lbs (to failure)
Set 4 – 6 reps with 140 lbs (to failure)

Exercise 4 – Narrow Grip Pull Down to the Front

Set 1 – 15 reps with 100 lbs
Set 2 – 15 reps with 120 lbs
Set 3 – 12 reps with 130 lbs (to failure)
Set 4 – 8 reps with 140 lbs (to failure)

Daily Diet

Body Weight = 222 lbs
Caloric Intake = 3516 Calories
Protein = 260 g (29%)
Carbohydrates = 286 g (33%)
Fat = 148 g (38%)
Only got 6 hrs of sleep. My co-workers mother passed away. I went to the wake then we ended up back at his place drinking wine and eating pizza, which explains the lousy diet. I did meet his sister-in-law…
  #8  
Old 01-23-2004, 04:09 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Thursday, January 22, 2004

This was not a good day. The first message I had on my voice mail at work was that a good friend had died earlier that day. Although I had just seen him before Christmas it had been a few years since I had seen him before that. Regardless, our friendship was such that even if months or years went by between visits when we did meet it was as though no time had lapsed. As kids growing up, he, my cousin and I, did everything together. We always played on the same hockey team, had sleepovers and went fishing together. I’m going to miss my buddy. I can’t imagine what his wife and young children are going through. Needless to say I wasn’t very motivated to work out or watch my diet. I did manage to drag my *** to the gym.

Work out

Triceps

Warm-up

French Presses – 18 reps with 50 lb DB

Exercise 1 – French Presses

Set 1 – 15 reps with 75 lb DB
Set 2 – 14 reps with 95 lb DB (to failure)
Set 3 – 12 reps with 95 lb DB (to failure)
Set 4 – 9 reps with 95 lb DB (to failure)

Exercise 2 – Incline Cable Extensions with Rope

Set 1 – 12 reps with 60 lbs (to failure)
Set 2 – 8 reps with 70 lbs (to failure)
Set 3 – 7 reps with 80 lbs (to failure)
Set 4 – 4 negative reps with 90 lbs (to failure)

Exercise 3 – One Arm Cable Press Downs

Set 1 – R/L 15/15 with 20 lbs
Set 2 – R/L 12/12 with 22.2 lbs
Set 3 – R/L 8/10 with 24.4 lbs
Set 4 – R/L 7/9 with 26.6 lbs
Set 5 – R/L 5/7 with 28.8 lbs

Exercise 4 – One Arm Kickbacks

Set 1 – R/L 10/10 with 15 lb DB
Set 2 – R/L 10/10 with 17.5 lb DB
Set 3 – R/L 10/10 with 20 DB (to failure)
Set 4 – R/L 9/8 with 22.5 lb DB (to failure)

Exercise 5 – Dips

Set 1 – 10 reps
Set 2 – 5 reps (to failure)
Set 3 – 4 reps (to failure)
Set 4 – 4 reps (to failure)

Daily Diet

Body Weight = 224 lbs
Caloric Intake = 2683 Calories
Protein = 158 g (24%)
Carbohydrates = 278 g (41%)
Fat = 104 g (35%)
Sleep = 7.5 hrs
  #9  
Old 01-23-2004, 06:26 PM
Syddles Syddles is offline
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Default Re: Under construction - Jacques\' Training Journal

Things are looking good, Jacques. [img]/forum/images/graemlins/smile.gif[/img]

Have you thought about posting your diet for critique?
  #10  
Old 01-26-2004, 03:41 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

My diet during the week is not bad. It goes for a crap on weekends. Although, since I've been writing everything down I'm more aware of how bad it get's on the weekend and have been trying to clean-up those days more in particular. I brought my diet journal home this weekend to record my meals and happened to forget it there. I'll post something with regards to my diet tomorrow.
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