Under construction - Jacques' Training Journal

[Jacques D]

[ QUOTE ]
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.

[/ QUOTE ]

Lol, when I first started doing them I used no weight and did them next to something I could use to balance myself if need be. I find it’s one of the few exercises that allow me to really focus on the vastus medialis muscles.

Thanks for the compliments. My children are with me only 50% of the time so I try to keep our weekend’s together fun packed. Luckily, their mother and I are still good friends so it’s common for her or I to visit when the other has the children. We also make it a point to do things together with them such as Trick or Treating at Halloween or swimming lessons Monday night. I think it’s important for them to see that although we aren’t together anymore we are somewhat of a family and the fact that we aren’t together has nothing to do with them. Make sense…I don’t know.

[Debbie9999]

I guess I have a lousy set of vastus medials muscles. Good thing my other qualities compensate for that.

I have been a single mom of a young monster-child so I know the whole routine. I am fortunate in that I recently found someone worthy of joining my family but I can still relate.

[Scott B]

Yes lunges are hard! I dread lunge day and I am so happy when I'm done with them. You do a lot of them too, have you thought of uping the weight and reducing the reps, maybe 40lb dbs x 8 - 10 reps? Great journal by the way.

[Jacques D]

[ QUOTE ]
Yes lunges are hard! I dread lunge day and I am so happy when I'm done with them. You do a lot of them too, have you thought of uping the weight and reducing the reps, maybe 40lb dbs x 8 - 10 reps? Great journal by the way.

[/ QUOTE ]

I started doing these about a month ago and have been really trying to focus on my form especially on the upward movement of the exercise. I will most likely start increasing the weight next leg day. Thanks for the compliment with the journal. My boss is away today so I've had some "spare time" to get caught up with my journal entries.

[Jacques D]

Thursday, January 29, 2004

Work Out

Back

Warm up

Hyperextensions – 3 sets of 15 reps

Exercise 1 – Wide Grip Pull Downs

I’ve been doing these to the front for a couple years. This time I decide I would try them to the back. I did 4 sets to the back and just wasn’t feeling anything so I did the 5th set to the front.

Set 1 – 15 x 100 lbs
Set 2 – 12 x 120 lbs
Set 3 – 10 x 140 lbs
Set 4 – 8 x 160 lbs (to failure)
Set 5 – 9 x 140 lbs (to failure)

Exercise 2 – Dead Lifts

Set 1 – 15 x 135 lbs
Set 2 – 12 x 225 lbs
Set 3 – 10 x 275 lbs (to failure)
Set 4 – 6 x 275 lbs (to failure)
Set 5 – 10 x 225 lbs (to failure)

Exercise 3 – Single Arm Bent Over Cable Row using Low Pulley

Set 1 – (R/L) 15/15 x 60 lbs
Set 2 – (R/L) 15/15 x 80 lbs
Set 3 – (R/L) 10/11 x 100 lbs
Set 2 – (R/L) 8/9 x 120 lbs

I left work late and had to try to get my work out in before picking up the children, so this was a short work out. However, I have to say I felt really good afterwards, which is a lot for me to say about a back work out.

Daily Diet

Some time during the week when the children are with me, my parents like to join us for diner at the local restaurant. I find it difficult to eat healthy when we eat out but I would hate to tell them that we couldn’t make it just so I could eat clean because it’s one of a few times they get to see the grandchildren (holy run on sentence). I’ve tried inviting them over for diner and they’re not big on that. When they visit, my father hardly ever takes his jacket off. It’s almost like he doesn’t feel comfortable there. The funny thing is I live in his father’s old cottage. My father had 13 other siblings which means I literally have hundreds of cousins and of all of them I ended up with the cottage. Anyway, I digress, when we go out for diner I usually try to stick to something like an omelet.

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
Tortillas Shells Whole Wheat Dempster's 6" 2 shell 190.0 5.4 30.0 4.0
Chicken Breast Boneless Skinless 165 g 265.7 51.5 0.0 5.8
Cheese Marble Black Diamond 10 g 40.0 2.5 0.1 3.3
Apple 181 g 93.2 0.4 24.4 0.5
Total 636.9 60.9 56.6 17.6

Meal 3
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Tortillas Shells Whole Wheat Dempster's 6" 1 shell 95.0 2.7 15.0 2.0
Chicken Breast Boneless Skinless 165 g 265.7 51.5 0.0 5.8
Cheese Marble Black Diamond 75 g 300.0 18.5 1.0 24.8
Apple 181 g 93.2 0.4 24.4 0.5
Total 801.9 74.2 42.4 37.1

Meal 4
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 10 g 11.0 1.7 0.2 0.3
Onion Medium Size 1/16 cup 3.0 0.1 0.8 0.0
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Potato Baked w/skin 4 3/4" x 2 1/3" 1 potato 220.0 4.7 51.0 0.2
Olive Oil Gallo Extra Virgin 2 tbsp/30 mL 183.0 0.0 0.0 9.2
Apple 362 g 372.9 1.4 97.7 2.2
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Total 1127.9 29.1 177.7 29.9

Daily Total 2804.4, 172.8, 310.2, 92.6
% of Caloric Intake (P 25.0, C44.9, F30.1)
Body Weight (lbs) 222
Hours of Sleep 7.5

[nozzle]

Hey Jacques. I would suggest that you read the 13 weeks to Hardcore Fat Burning article. You don't have to follow it exactly, but it will give you a good idea of what types of food to eat when. It's under the nutrition tab at the top of the page.

Nice back workout, by the way. I love back day!

[Jacques D]

[ QUOTE ]
Hey Jacques. I would suggest that you read the 13 weeks to Hardcore Fat Burning article. You don't have to follow it exactly, but it will give you a good idea of what types of food to eat when. It's under the nutrition tab at the top of the page.

Nice back workout, by the way. I love back day!

[/ QUOTE ]

Yes, I've actually downloaded the diet and the work out and saved it as a Word file. I've quickly read through it once, now I have to re-read it and make a plan for myself. In it they've suggested that each person determine what their "maintenance" caloric intake level is. Over the past 3 weeks I've averaged about 3000 Calories per day and have maintained my weight. Actually lost a few pounds but not enough to make a difference. So I'm guessing my maintenance caloric intake should be around 3000-3100 Cal/day. The next step is the toughest, creating a clean diet for the reduced, and every subsequent reductions in caloric intake that provides the required amount of protein, carbs, fat. Which brings up my next question. I've read many people talking about PCF splits. Some say 40, 30, 30 others say 40, 25, 35, I've even read 60, 20, 20. How do I determine which is best for me?

[Debbie9999]

I refuse to use "going out to dinner" as a main social event. My socializing is now centered around other things. I don't even enjoy going out to dinner for the reasons you give. Besides, my son can't sit still for very long so going to a restaurant is not exactly high on his list either.

When I do find myself in a restaurant, I order things like soup, roasted chicken, of course salad but must add chicken or I'll starve, club soda or decaf coffee to drink and no dessert.

[DoubleHelix]

its all about experimentation but in the meantime you could just cut out the bad things that you are eating like cream and cheese. I used to be like 180 pounds on a 5'8 fram with 23% bodyfat and I was only 16. And its funny because I was always the skinniest kid and then it all caught up to me. But I just cut out stuff like cheese, dressings and stuff like that. And after a bunch of months I was down to like 160ish and then I had to take the next step and clean my diet up a little more and a little more each time. The thing that is killing you also is the amount of meals. You gotta have more meals and less huge meals with 1,000 plus calories. Best of luck to you and hopefully you cant get the diet straightened out.

[Jacques D]

Thanks for your suggestions DoubleH.