Under construction - Jacques' Training Journal - Page 3 - ABCbodybuilding

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  #21  
Old 01-29-2004, 11:06 AM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

This is a test to see if I can insert a picture.

[image]http://ca.f2.pg.photos.yahoo.com/ph/jmduhaime/detail?.dir=/September2002&.dnm=Me002.jpg[/image]
  #22  
Old 01-29-2004, 11:10 AM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

[ QUOTE ]
This is a test to see if I can insert a picture.

[image]http://ca.f2.pg.photos.yahoo.com/ph/jmduhaime/detail?.dir=/September2002&.dnm=Me002.jpg[/image]

[/ QUOTE ]

Ok so what am I doing wrong?
  #23  
Old 01-29-2004, 11:11 AM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

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

[/ QUOTE ]

I hear ya.
  #24  
Old 01-29-2004, 11:18 AM
nozzle nozzle is offline
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Default Re: Under construction - Jacques\' Training Journal

Hey there Jacques D!

Let me catch up on my comments on your journal...

First, sorry for your friend's death. I hope you're doing better with it.

Second, I have just recently gone to the doctor and physical therapist for my left shoulder (after three years of suffering). Might I suggest you check these exercises in my journal that the PT gave me to strengthen it? Here

Third, you aren't doing anything wrong with the picture. It's just that yahoo doesn't allow external linking. You can post the link and people will be directed to the page or you can use something like www.81x.com (free and unlimited) to host your pictures. They allow external linking.

Fourth, I agree...you need help on your diet! Let us know if you'd like a critique. [img]/forum/images/graemlins/smile.gif[/img]

Keep up the good work!!
  #25  
Old 01-29-2004, 11:47 AM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Monday, January 26, 2004

Normally Monday is legs day for me. However to do that I either have to work out 6 times the previous week, which only happens when I don’t have the children on the weekend. Or I combine two workouts in one, which for various reasons was not possible last week. As a result, I fell behind one work out.

Work out

Biceps

Warm up

Incline Dumb Bell Curls – 3 sets of 15 reps with 25 lb DB

Exercise 1 – Preacher Curls Wide Grip

Set 1 – 15 reps with 75 lbs
Set 2 – 12 reps with 85 lbs
Set 3 – 6 reps with 95 lbs (to failure)
Set 1 – 6 reps with 85 lbs (to failure)

Exercise 2 – Preacher Curls Narrow Grip

Set 1 – 12 reps with 75 lbs
Set 2 – 8 reps with 85 lbs (to failure)
Set 3 – 4 reps with 95 lbs (to failure)
Set 1 – 5 reps with 85 lbs (to failure)

Exercise 3 – Bench High Cable Curls (Lying)

Set 1 – 8 reps with 60 lbs
Set 2 – 7 reps with 60 lbs
Set 3 – 7 reps with 60 lbs
Set 4 – 7 reps with 60 lbs

For some reason on this exercise I kept dying during rep 7 of each set.

Exercise 4 – Standing Bicep Curl (drop sets)

Each set to failure on each weight without sacrificing technique. The instant my technique starts to suffer I re-rack the weight and drop down to a lighter weight.

Set 1 – 8 reps with 85 lbs, 4 reps with 75 lbs, 5 reps with 65 lbs, 8 reps with 55 lbs
Set 2 – 10 reps with 75 lbs, 6 reps with 65 lbs, 8 reps with 55 lbs

Never fails, every time I do drop sets someone happens to walk by as I’m struggling with the last of the drops.

Daily Diet

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


Meal 1

Oatmeal Quaker Quick 1/2 cup 171.0 6.3 30.0 3.0
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 237.8 8.5 33.4 8.0

Meal 2
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Tuna PC No Name Packed in Water 1 can 120.0 28.0 0.0 0.8
Total 168.0 29.2 2.0 4.8

Meal 3
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Tuna PC No Name Packed in Water 1/2 can 60.0 14.0 0.0 0.4
Salmon 1/8 cup 30.0 5.0 0.0 1.0
Ham Schneider's Old Fashion 10 g 10.7 1.7 0.2 0.3
Cream 10% 60 mL 72.0 1.8 3.0 6.0
Total 292.7 28.5 29.2 9.7

Meal 4
Cheese Mozzarella Black Diamond 150 g 430.0 45.0 5.0 26.6
Total 430.0 45.0 5.0 26.6

Meal 5
Chicken Fajitas McDonald's 2 fajitas 394.0 28.0 48.0 10.8
Potato French Fried McDonald's 1 medium fry 344.0 3.7 44.0 16.0
Apple 396 g 203.9 0.8 53.5 1.2
Pepperoni 100 g 493.0 21.1 0.0 45.8
Total 1434.9 53.6 145.5 73.8

Daily Total 2563.5, 164.8, 215.1, 123.0
% of Caloric Intake (P 25.1, C32.8, F42.1)
Body Weight (lbs) 224

Forgive my Arnold for I have sinned. The kids had swimming lessons after my workout and we were rushed to get home to eat before bed. So I stopped at McD’s for some food.
  #26  
Old 01-29-2004, 11:52 AM
Jacques D Jacques D is offline
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Join Date: Jul 2001
Location: Sudbury, ON Canada
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Default Re: Under construction - Jacques\' Training Journal

[ QUOTE ]
Hey there Jacques D!

Let me catch up on my comments on your journal...

First, sorry for your friend's death. I hope you're doing better with it.

Second, I have just recently gone to the doctor and physical therapist for my left shoulder (after three years of suffering). Might I suggest you check these exercises in my journal that the PT gave me to strengthen it? Here

Third, you aren't doing anything wrong with the picture. It's just that yahoo doesn't allow external linking. You can post the link and people will be directed to the page or you can use something like www.81x.com (free and unlimited) to host your pictures. They allow external linking.

Fourth, I agree...you need help on your diet! Let us know if you'd like a critique. [img]/forum/images/graemlins/smile.gif[/img]

Keep up the good work!!

[/ QUOTE ]

It was difficult attending the wake and funeral. I did meet some old friends that I hadn't seen in years and we've agreed to meet for lunch next week. It's too bad it's taken something like this for our paths to cross.

Thanks for the shoulder help and yes please do critique the diet. I think workout-wise I'm doing good, diet-wise sucks.
  #27  
Old 01-29-2004, 12:14 PM
DoubleHelix DoubleHelix is offline
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Default Re: Under construction - Jacques\' Training Journal

well id get rid of the cream and the 3.25% milk. I don't think cheese on a cut is a good idea. I think your biggest problem is your frequency of cheats but its understandable since the hard times youve bbeen going through lately. But you gotta space out those cheats a little better. Also I know kids love mcdonalds because I know I used to but maybe limiting theyre fast food would be good too because its not too good for them. You could sort of say like once everytime they stay with you or something but I havent been in your situation so I dont know how tough it is but hopefully I helped a tad but i'll let the more eperienced people really help you good. Oh and get some good fats in there [img]/forum/images/graemlins/smile.gif[/img]
  #28  
Old 01-29-2004, 12:20 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Tuesday, January 27, 2004

I felt burnt out all day today and it showed in my work out.

Work Out

Exercise 1 – Squats

Set 1 – 15 x 135 lbs
Set 2 – 15 x 225 lbs
Set 3 – 8 x 315 lbs
Set 4 – 4 x 365 (to failure)

Exercise 2 – Lunges

Is it just me or are these things tough to do?

Set 1 – (R/L) 15/15 x 25 lbs
Set 2 – (L/R) 15/15 x 25 lbs (to failure)
Set 3 – (R/L) 15/15 x 25 lbs (to failure)

Exercise 3 – Seated Leg Curls

Set 1 – 15 x 100 lbs
Set 2 – 15 x 130 lbs
Set 3 – 10 x 160 lbs
Set 4 – 8 x 160 lbs

Exercise 4 – Standing Calf Raises using Smith Machine

Normally I like to do at least 6 sets of these but I was pressed for time so I picked a weight and did as many as I could at that weight for every set with no more than 45-60 seconds between sets.

Set 1 – 25 x 225 lbs (to failure)
Set 2 – 19 x 225 lbs (to failure)
Set 3 – 15 x 225 lbs (to failure)
Set 4 – 12 x 225 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
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 237.8 8.5 33.4 8.0

Meal 2
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Cheese Mozzarella Black Diamond 100 g 286.7 30.0 3.3 17.7
Total 334.7 31.2 5.3 21.7

Meal 3
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Bread Wonder 100% Whole Wheat Texas 2 slices 215.0 8.0 43.0 2.7
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 40 g 42.8 6.8 0.8 1.4
Onion Medium Size 1/4 onion 13.8 0.5 3.0 0.0
Total 465.6 29.9 47.8 18.1

Meal 4
Apple 198 g 102.0 0.4 26.7 0.6
Green Beans Frozen Green Giant 1 cup 37.3 1.7 6.8 0.4
Pepperoni 55 g 271.2 11.6 0.0 25.2
Chicken Breast Boneless Skinless 370 g 595.7 115.4 0.0 13.0
Beef Ground Lean 200 g 467.4 37.2 0.0 34.0
Olive Oil Gallo Extra Virgin 2 tbsp/30 mL 183.0 0.0 0.0 9.2
Yogurt Danone Silhouette 113 g 60.0 4.0 10.0 0.0
Apple 100 g 51.5 0.2 13.5 0.3
Total 1768.1 170.6 57.0 82.6

Daily Total 2806.1, 240.2, 143.6, 130.5
% of Caloric Intake (P 35.5, C21.2, F43.3)
Body Weight (lbs) 224
  #29  
Old 01-29-2004, 01:43 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Wednesday, January 28, 2004

Work Out

I do light rotator cuff exercises before every chest and shoulder work out. Forgot to mention that in my earlier shoulder work out journal entry.

Exercise 1 – Incline Bench Press with Bar

Set 1 – 15 x 135 lbs
Set 2 – 12 x 185 lbs
Set 3 – 8 x 225 lbs
Set 4 – 5 x 255 lbs (to failure)
Set 5 – 6 x 225 lbs (to failure)

Exercise 2 – Flat Bench Press with Dumb Bells

Set 1 – 15 x 50 lb DB
Set 2 – 12 x 75 lb DB (to failure)
Set 3 – 6 x 95 lb DB (to failure)
Set 4 – 4 x 95 lb DB (to failure), and then drop set of 10 x 50 lb DB (to failure)

Exercise 3 – Decline Bench Press with Bar

Set 1 – 15 x 135 lbs
Set 2 – 12 x 185 lbs
Set 3 – 7 x 225 lbs (to failure)
Set 4 – 4 x 225 lbs (to failure), and then drop set of 8 x 135 lbs (to failure)

Exercise 4 – Incline Flys

These are hard on my right shoulder so I’m careful not to go past the plane of my shoulders, concentrating more on a slow deliberate movement with peak contraction and the end.

Set 1 – 15 x 25 lb DB
Set 2 – 15 x 30 lb DB
Set 3 – 12 x 35 lb DB
Set 4 – 8 x 40 lb DB

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
Cream 10% 60 mL 72.0 1.8 3.0 6.0
Total 243.0 8.1 33.0 9.0

Meal 2
Tortillas Shells Whole Wheat Dempster's 6" 2 shell 190.0 5.4 30.0 4.0
Chicken Breast Boneless Skinless 370 g 595.7 115.4 0.0 13.0
Cheese Marble Black Diamond 10 g 40.0 2.5 0.1 3.3
Pepper Sweet Green or Red 3 3/4" x 3" 1/4 pepper 5.0 0.2 1.2 0.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 854.7 124.1 32.3 22.3

Meal 3
Ham Schneider's Old Fashion 112 g 119.8 19.0 2.2 3.8
Cheese Marble Black Diamond 75 g 300.0 18.5 1.0 24.8
Total 419.8 37.5 3.2 28.6

Meal 4
Chicken Breast Boneless Skinless 185 g 297.9 57.7 0.0 6.5
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 321.9 58.3 1.0 8.5

Meal 5
Weiner Schneider's All Beef 1 weiner 106.0 4.3 3.1 8.5
Bun Hot Dog Wonder Top Slice 1 bun 103.0 3.8 19.0 1.2
Olive Oil Gallo Extra Virgin 3 tbsp 274.5 0.0 0.0 13.8
Pepperoni 128 g 631.0 27.0 0.0 58.6
Chicken Breast Boneless Skinless 330 g 531.3 103.0 0.0 11.6
Green Beans Frozen Green Giant 1 cup 37.3 1.7 6.8 0.4
Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Apple 181 g 93.2 0.4 24.4 0.5
Coleslaw Creamy Ziggy's 1/2 cup 133.0 1.4 14.0 8.2
Total 2014.4 142.8 94.0 103.4

Daily Total 3853.8, 370.8, 163.6, 171.8
% of Caloric Intake (P 40.27, C17.77, F41.97)
Body Weight (lbs) 222
Hours of Sleep 7.5

All I can say is “Oink, oink”.
  #30  
Old 01-29-2004, 02:03 PM
Debbie9999 Debbie9999 is offline
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Default Re: Under construction - Jacques\' Training Journal

To answer your question on Lunges: Yes they are hard. I rarely do them (I wimp out sometimes) because I just can't balance well. Even with NO WEIGHT, I feel like I will fall over.

Nice journal! And, you sound like a dedicated Dad.
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