Under construction - Jacques' Training Journal

[Debbie9999]

Welcome Jacques!

I loved reading your story. Very inspirational. Look at how much you have progressed!

The only thing - you like to do legs after recovering from the weekend. I like to do legs on Sundays so I have all week of just going to work and back, to recover. I want to be able to walk/dance/whatever on the weekends.

Lastly, I am very sorry to hear about you loss. Keep in mind that he would want you to continue in the gym hardcore, and do your best.

[Jacques D]

Thanks for the welcome Debbie and thanks for your encouraging thoughts.

Work is interfering with my journal entries. It now Tuesday the 27th and I’ve only been able to record Friday’s events.

Friday, January 23, 2004

For as long as I can remember I’ve had problems with my right shoulder. Lately I’ve been seeing a chiropractor and he’s mentioned that at some point in the past I separated my shoulder. Looking back, there were a few times when I had really whacked it playing hockey and ended up wearing a sling for a few weeks. As a result, my shoulder workouts have never been spectacular. I try to avoid pressing exercises because they give me the most trouble with my shoulder. When I do, do these exercises I keep the weight light.

Work out

Shoulders

Warm-up

Dumb Bell Shrugs – 3 sets of 15 reps with 50 lb DB

Exercise 1 – Dumb Bell Shrugs

Set 1 – 15 reps with 75 lb DB
Set 2 – 15 reps with 95 lb DB
Set 3 – 15 reps with 95 lb DB (to failure)
Set 4 – 15 reps with 95 lb DB (to failure plus 15 sec. Static rep with 50 lb DB

Exercise 2 – Front Raises

Set 1 – 15 reps with 25 lb plate
Set 2 – 12 reps with 35 lb plate (to failure)
Set 3 – 10 reps with 45 lb plate (to failure)
Set 4 – 9 reps with 45 lb plate (to failure)
Set 5 – 15 sec. Static rep with 25 lb plate (to failure)

Exercise 3 – Machine Lateral Raises

Set 1 – 15 reps with 40 lbs
Set 2 – 15 reps with 50 lbs
Set 3 – 15 reps with 60 lbs
Set 4 – 15 reps with 70 lbs (to failure)

Exercise 4 – Machine Shoulder Presses

Set 1 – 15 reps with 60 lbs
Set 2 – 15 reps with 80 lbs
Set 3 – 10 reps with 100 lbs
Set 4 – 8 reps with 120 lbs (to failure)

Daily Diet


Body Weight = 225 lbs
Caloric Intake = 3529 Calories
Protein = 250 g (28%)
Carbohydrates = 277 g (32%)
Fat = 158 g (40%)
Sleep = 10 hrs

My week with the children started tonight. Every Friday when I have the children it’s pizza night, hence the reason for the elevated carbohydrates. Pizza is my weakness. At least this Friday I only ate a small pizza to myself. Two weeks ago I ate a whole large to myself. Starting with Saturday’s entry I’ll post my diet as well as my work out for critique.

[given_to_fly]

hey Jacques, keep working hard, you've got the drive and I'd like to commend you on your progress from 2000 'till now. Best of luck

[Jacques D]

Thanks Given. I head down to TO every few months for work, maybe we can get together for a work out next time.

[given_to_fly]

That'd be cool, but I go to school in Guelph and actually live about 40 minutes north of the city unfortunately.

[Jacques D]

[ QUOTE ]
That'd be cool, but I go to school in Guelph and actually live about 40 minutes north of the city unfortunately.

[/ QUOTE ]

How far from Oakville are you?

[given_to_fly]

[ QUOTE ]
[ QUOTE ]
That'd be cool, but I go to school in Guelph and actually live about 40 minutes north of the city unfortunately.

[/ QUOTE ]

How far from Oakville are you?

[/ QUOTE ]

I think 40 minutes

[Jacques D]

Saturday, January 24, 2004

My week with the children started last night. Other than skating, sliding or swimming, I don’t work out on the weekend when they are with me.

Daily Diet

Thanks to Syddles, I’ll be adding my daily diet to the journal for critiquing. Of course I had to start on a Saturday when my diet is the worst.

Saturday, January 24, 2004

My week with the children started last night. Other than skating, sliding or swimming, I don’t work out on the weekend when they are with me.

Daily Diet

Thanks to Syddles, I’ll be adding my daily diet to the journal for critiquing. Of course I had to start on a Saturday when my diet is the worst.

Order is a follows.

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


Meal 1
Omelette, 1/2 omelette, 221.0, 26.6, 2.5, 22.3
Cream 10%, 60 mL, 72.0, 1.8, 3.0, 6.0
Pancake, 8 inch, 330.0, 13.0, 50.5, 6.6
Maple Syrop Aunt Jemima, 1.5 tbsp, 80.0, 0.0, 20.0, 0.0
Total 703.0, 41.4, 76.0, 34.9

Meal 2
Chicken Breast Boneless Skinless, 200 g, 322.0, 62.4, 0.0, 7.0
Pork Loin Centre Cut Boneless, 100 g, 376.0, 23.6, 0.0, 30.3
Vegetables Frozen Mixed, 1/2 cup, 59.0, 2.6, 12.0, 0.0
Rice Wholegrain Brown Uncle Ben's, 3/16 cup, 41.3, 0.9, 9.0, 0.0
Total 798.3, 89.5, 21.0, 37.3

Daily Total 1501.3, 130.9, 97.0, 72.2
% of Caloric Intake (P 33.5, C 24.8, F41.6)
Body Weight (lbs) 225.0

All nutritional information is taken directly off the item’s packaging. The nutritional information for food containing more than one item has been calculated from the nutritional information provided for each item and the quantity of each item used in the recipe.

[Jacques D]

Sunday, January 25, 2004

Work out – Rest Day

Went to visit my parents with the children. Sunday mornings has always been a special time of the week in our family. My mother loves to make brunch for the family plus it gives her and my father a chance to see the grand children.

Daily Diet

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


Meal 1

Eggs XL 2 eggs 170.0 14.0 0.0 12.0
Homefries 100 g 73.3 1.6 17.0 0.1
Bacon 15 strips 450.0 30.0 0.0 37.5
Bread Brown 3 slices 180.0 9.0 39.0 3.0
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Total 921.3 55.8 58.0 56.6

Meal 2
Taco/Beef Mix 250g 103.6 48.0 61.5 43.5
Tortillas Shells Whole Wheat Dempster's 6" 3 shells 285.0 8.1 45.0 6.0
Cheese Marble Black Diamond 10 g 40.0 2.5 0.1 3.3
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Apple 400 g 206.0 0.8 54.0 1.2
Total 682.6 60.6 162.6 58.0

Meal 3
Pepperoni 100 g 493.0 21.1 0.0 45.8
Total 493.0 21.1 0.0 45.8

Daily Total 2096.9, 137.4, 220.6, 160.4
% of Caloric Intake (P19.1, C30.7, F50.2)
Body Weight (lbs) 224.0

Let me know if this method of displaying my diet is confusing and I'll try to do something about it.

[DoubleHelix]

looks good
now we just gotta work on your diet [img]/forum/images/graemlins/smile.gif[/img]