Under construction - Jacques' Training Journal

[Jacques D]

[ QUOTE ]
Nice journal, Jacques! [img]/forum/images/graemlins/cool.gif[/img] You are very thorough! [img]/forum/images/graemlins/smile.gif[/img]

I am not sure what your goals are, but whether you are bulking or cutting, your diet could really use some work--not that you asked for my two cents. [img]/forum/images/graemlins/crazy.gif[/img] [img]/forum/images/graemlins/grin.gif[/img]

[/ QUOTE ]

Time to do more than just keep track of my diet. Time to get it in order.

Thanks for your 2 cents.

[Jacques D]

February 28, 2004 - March 3, 2004

Just got back from Toronto. I managed to get one work out in (chest) while I was there and an afternoon of skiing. Took a tumble while skiing and ended up getting 10 stitches on my left shin. It's at an awkward spot that stretches when I bend my leg, so I'll have to take a few weeks off leg work outs while it heals. My diet was "ok" during this period, omelette for breakfast, wrap and soup for lunch and steak for diner. Now that I'm back I can continue with a more regular schedule. Next step, sit down a write out a diet.

[DoubleHelix]

I'd recommend no bread or cheese on your cut. Also try and limit your cheat meals because they seem to happen fairly often. Well good luck man.

[Jacques D]

Thursday, March 4, 2004

I really didn’t feel like working out today. After work I joined the children and their mother for diner. Then I went home to let my dog out. I sat and watched TV for a bit. Managed to get out of the house and to the gym before the chesterfield (had to throw that one in for all you Americans) got a hold of my ***.

Work Out

Back

Exercise 1 – Seated Rows

Set 1 – 15 x 100 lbs
Set 2 – 15 x 130 lbs
Set 3 – 12 x 160 lbs
Set 4 – 8 x 180 lbs (to failure)
Set 5 – 6 x 200 lbs (to failure)

Exercise 2 – Wide Grip Pull Downs to the Front using Neutral Grip

Set 1 – 15 x 100 lbs
Set 2 – 12 x 120 lbs
Set 3 – 8 x 140 lbs
Set 4 – 6 x 160 lbs (to failure)
Set 5 – 7 x 140 lbs (to failure)

Exercise 3 – Narrow Grip Pull Downs to the Front

Set 1 – 15 x 110 lbs
Set 2 – 10 x 130 lbs
Set 3 – 8 x 150 lbs (to failure)
Set 4 – 5 x 170 lbs (to failure)
Set 5 – 7 x 150 lbs (to failure)

Exercise 4 – Bent Over Rows using Cable

Set 1 – R/L 10/10 x 60 lbs
Set 2 – R/L 10/10 x 80 lbs
Set 3 – R/L 10/10 x 100 lbs
Set 4 – R/L 8/8 x 120 lbs
Set 5 – R/L 6/6 x 140 lbs

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
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 385.0 51.9 32.0 5.5

Meal 2

Cream 10% 20 mL 24.0 0.6 1.0 2.0
Pepper Sweet Green or Red 3 3/4" x 3" 3/4 pepper 15.0 0.5 3.6 0.1
Total 39.0 1.1 4.6 2.1

Meal 3

Milk 2% 30 mL 15.5 1.0 1.4 0.6
Subway Chicken/Bacon Wrap 2 wraps 960.0 80.0 38.0 54.0
Total 975.5 81.0 39.4 54.6

Meal 4

Cream 10% 20 mL 24.0 0.6 1.0 2.0
Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 214.0 45.6 2.0 2.5

Meal 5

Pizza Pepperoni Large 4 slices 1276.0 64.4 155.6 42.8
Chicken Wings 1/5 lbs 137.4 12.7 0.0 9.2
Liquor 80 Proof 2 oz 130.0 0.0 0.0 0.0
Total 1543.4 77.1 155.6 52.0

Daily Total 3156.9, 256.7, 233.6, 116.7
% of Caloric Intake (P34.1, C31.0, F34.9)
Body Weight (lbs) 220
Hours of Sleep 8.0

[Jacques D]

[ QUOTE ]
I'd recommend no bread or cheese on your cut. Also try and limit your cheat meals because they seem to happen fairly often. Well good luck man.

[/ QUOTE ]

I hear ya. Thanks for the advice.

[Jacques D]

Friday, March 5, 2004

My week with the children starts. Picked them up after my workout, ate and then we went to a Wolves game (OHL hockey). Two minutes into the game the youngest (3.5 years old) asks if it’s almost over. I had to laugh.

Work Out

Triceps

Exercise 1 – French Presses

Set 1 – 20 x 50 lbs
Set 2 – 15 x 75 lbs
Set 3 – 15 x 95 lbs
Set 4 – 15 x 95 lbs
Set 5 – 12 x 95 lbs (to failure)
Set 6 – 10 x 95 lbs (to failure)

Exercise 2 – Incline Tricep Extensions with cable low pulley and rope

Set 1 – 12 x 60 lbs
Set 2 – 10 x 70 lbs
Set 3 – 8 x 80 lbs (to failure)
Set 4 – 6 x 90 lbs (to failure)

Exercise 3 – One-Arm Tricep Extensions

Set 1 – R/L 12/12 x 20 lbs
Set 2 – R/L 10/10 x 22.2 lbs
Set 3 – R/L 10/10 x 24.4 lbs
Set 4 – R/L 8/8 x 26.6 lbs (to failure)
Set 5 – R/L 8/8 x 28.8 lbs (to failure)
Set 6 – R/L 6/6 x 30 lbs (to failure)

Exercise 4 – Kickbacks

Set 1 – R/L 15/15 x 15 lbs
Set 2 – R/L 12/12 x 17.5 lbs
Set 3 – R/L 10/10 x 20 lbs (to failure)
Set 4 – R/L 8/8 x 22.5 lbs (to failure)

Exercise 5 – Laying Cross Face Triceps Extensions

Set 1 – R/L 15/15 x 17.5 lbs
Set 2 – R/L 12/12 x 17.5 lbs (to failure)
Set 3 – R/L 10/10 x 17.5 lbs (to failure)
Set 4 – R/L 8/8 x 17.5 lbs (to failure)

Daily Diet

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

Meal 1

Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Egg X-Large 1 egg 85.0 7.0 0.0 6.0
Ham Schneider's Old Fashion 10 g 10.7 10.7 10.7 10.7
Onion 1/16 cup 3.0 0.1 0.8 0.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 242.7 24.4 38.5 20.7

Meal 2

Cream 10% 20 mL 24.0 0.6 1.0 2.0
Chili Tim Horton's 10 oz 244.0 17.0 24.0 9.0
Bread Whole Wheat Bun Tim Horton's 1 bun 210.0 8.0 43.0 1.0
Muffin Oatmeal Raisin Tim Horton's 1 muffin 408.0 5.0 72.0 11.0
Total 886.0 30.6 140.0 23.0

Meal 3

Pizza Pepperoni Small 6 slices 702.0 25.8 40.2 66.0
Yogurt Yoplait Source 100 g 51.0 3.7 8.7 0.1
Total 753.0 29.5 48.9 66.1

Daily Total 1881.7, 84.5, 227.4, 109.8
% of Caloric Intake (P15.1, C40.7, F44.2)
Body Weight (lbs) 220
Hours of Sleep 6.5

[Jacques D]

Saturday, March 6, 2004

Daily Diet

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

Meal 1

Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 150 g 160.5 25.5 3.0 5.1
Cheese Cheddar Medium Kraft 56.6 g 235.8 13.0 1.3 20.8
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Yogurt Yoplait Source 200 g 102.0 7.4 17.4 0.2
Pizza Pepperoni Small 2 slices 234.0 8.6 13.4 22.0
Total 950.3 69.7 37.1 64.1

Meal 2

Yogurt Yoplait Source 200 g 102.0 7.4 17.4 0.2
Taco/Beef Mix 200 g 517.8 38.4 49.2 34.8
Beef Ground Lean 226 g 593.9 39.8 0.0 46.6
Tortillas Shells Whole Wheat 6" 2 shells 207.0 5.7 33.0 6.2
Total 1420.7 91.3 99.6 87.8

Meal 3

Beef Ground Lean 226 g 593.9 39.8 0.0 46.6
Orange 2 7/8" 2 oranges 130.0 3.0 32.6 0.2
Total 723.9 42.8 32.6 46.8

Daily Total 3095.0, 203.8, 169.3, 198.6
% of Caloric Intake (P24.9, C20.7, F54.5)
Body Weight (lbs) 221
Hours of Sleep 9.0

I hate weekends, can never seem to keep my diet in order.

[Jacques D]

Sunday, March 7, 2004

Daily Diet

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

Meal 1

Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Sausage Italian 200 g 650.0 40.2 2.8 51.4
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Potato McCain Potato Patties 2 patties 286.0 4.0 32.6 15.6
Total 1124.8 59.2 36.8 80.0

Meal 2

Cabbage Rolls Mom's 2 rolls 138.0 10.2 6.4 8.0
Green Beans Frozen Green Giant 1/2 cup 18.7 0.9 3.4 0.2
Beef Ground Lean 226 g 593.9 39.8 0.0 46.6
Total 750.6 50.8 9.8 54.8

Meal 3

Orange 2 7/8" 1 orange 65.0 1.5 16.3 0.1
Beef Ground Lean 226 g 593.9 39.8 0.0 46.6
Protein Bar Protein2Go 1 bar 270.0 22.0 33.0 6.0
Total 928.9 63.3 49.3 52.7

Meal 4

Protein Bar Protein2Go 1 bar 270.0 22.0 33.0 6.0
Beef Ground Lean 113 g 297.0 19.9 0.0 23.3
Total 567.0 41.9 33.0 29.3

Daily Total 3371.3, 215.2, 128.9, 216.7
% of Caloric Intake (P25.9, C15.5, F58.6)
Body Weight (lbs) 221
Hours of Sleep 10.0

[Jacques D]

Monday, March 8, 2004

Work out

Shoulders

Exercise 1 –Dumb Bell Shrugs

Set 1 – 15 x 50 lb DB
Set 2 – 15 x 50 lb DB
Set 3 – 15 x 50 lb DB
Set 4 – 15 x 75 lb DB
Set 5 – 20 x 95 lb DB
Set 6 – 18 x 95 lb DB (to failure)
Set 7 – 15 x 95 lb DB (to failure, with a 15 second static rep using 50 lb DB’s)

Exercise 2 – Standing Military Presses

I saw Lou Ferrigno doing these in “Pumping Iron” with 315 + lbs so I thought I’d give it a try.

Set 1 – 12 x 85 lbs
Set 2 – 9 x 105 lbs (to failure)
Set 3 – 4 x 135 lbs (to failure)
Set 4 – 6 x 105 lbs (to failure)

Exercise 3 – Standing Lateral Raises with Dumb Bells

Set 1 – 15 x 15 lb DB
Set 2 – 12 x 20 lb DB (to failure)
Set 3 – 7 x 25 lb DB (to failure)
Set 4 – 8 x 20 lb DB (to failure)

Exercise 4 – Bent Over Raises

Set 1 – 15 x 12.5 lb DB
Set 2 – 12 x 15 lb DB
Set 3 – 8 x 17.5 lb DB, 6 x 15 lb DB and 10 x 12.5 lb DB (all to failure)
Set 4 – 8 x 15 lb DB, 8 x 12.5 lb DB and 12 x 10 lb DB (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
Orange 2 7/8" 1 orange 65.0 1.5 16.3 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 468.8 54.4 49.7 6.6

Meal 2

Tuna Ocean's Packed in Water 1 can 106.0 24.0 0.0 1.1
Cream 10% 30 mL 36.0 0.9 1.5 3.0
Total 142.0 24.9 1.5 4.1

Meal 3

Beef Ground Lean 170 g 446.8 29.9 0.0 35.0
Tortillas Shells Whole Wheat 6" 2 shells 207.0 5.7 33.0 6.2
Pepper Sweet Green or Red 3 3/4" x 3" 1/2 pepper 10.0 0.4 2.4 0.1
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 687.8 36.6 36.4 43.3

Meal 4

Cream 10% 20 mL 24.0 0.6 1.0 2.0
Ham Schneider's Old Fashion 150 g 160.5 25.5 3.0 5.1
Pepper Sweet Green or Red 3 3/4" x 3" 1/2 pepper 10.0 0.4 2.4 0.1
Total 194.5 26.5 6.4 7.2

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

Apple 400 g 206.0 0.8 54.0 1.2
Pogo No Name 1 pogo 216.0 5.7 21.0 12.0
Bun Hot Dog Wonder Top Slice 2 buns 206.0 7.6 38.0 2.4
Weiner Schneider's All Beef 2 weiners 212.0 8.6 6.2 17.0
Kielbassa Extra Lean Ziggy's 2.5cm/55g 65.0 9.6 1.0 2.5
Protein Bar Atkins 1 bar 239.0 20.0 21.0 12.0
Total 1144.0 52.3 141.2 47.1

Daily Total 2827.1, 239.6, 236.2, 108.8
% of Caloric Intake (P33.3, C32.8, F34.0)
Body Weight (lbs) 221
Hours of Sleep 6.0

[Jacques D]

Tuesday, March 9, 2004

Work out

Biceps

Exercise 1 – Wide Grip Preacher Curls with EZ Curl Bar

Set 1 – 12 x 85 lbs
Set 2 – 6 x 105 lbs
Set 3 – 2 x 125 lbs (to failure, with spot on the last rep)
Set 4 – 5 x 105 lbs (to failure, with spot on the last rep)

Exercise 2 – Incline Dumb Bell Curls

Set 1 – L/R 10/10 x 25 lbs
Set 2 – L/R 10/10 x 35 lbs
Set 3 – L/R 5/4 x 45 lbs (to failure)
Set 4 – L/R 5/4 x 40 lbs (to failure, with a spot for the last 2 reps on right arm)

Exercise 3 – Narrow Grip Preacher Curls with EZ Curl Bar

Set 1 – 12 x 75 lbs
Set 2 – 4 x 95 lbs (to failure)
Set 3 – 5 x 95 lbs (to failure, with spot on the last rep)
Set 4 – 5 x 95 lbs (to failure, with spot on the last two reps)

Exercise 4 – Standing Arm Curls with EZ Curl Bar (Drop Sets)

Set 1 – 6 x 85 lbs, 4 x 75 lbs, 5 x 65 lbs, 6 x 55 lbs (all to failure)
Set 2 – 6 x 75 lbs, 4 x 65 lbs, 6 x 55 lbs (all to failure)
Set 3 – 7 x 65 lbs, 5 x 55 lbs, 10 x 45 lbs (all to failure)

It’s funny seeing the expression on people’s faces when I’m struggling through the last reps with 45 lbs.


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% 40 mL 48.0 1.2 2.0 4.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Apple 75 g 38.6 0.2 10.1 0.2
Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 517.5 57.4 53.3 8.9

Meal 2

Tortillas Shells Flour 12" 2 shells 600.0 16.0 108.0 12.0
Cheese Cheddar Medium Kraft 30 g 125.0 6.9 0.7 11.0
Chicken Breast Boneless Skinless 50 g 80.5 15.6 0.0 1.8
Pepper Sweet Green or Red 3 3/4" x 3" 1/2 pepper 10.0 0.4 2.4 0.1
Onion 1/16 cup 3.0 0.1 0.8 0.0
Cream 10% 50 mL 60.0 1.5 2.5 5.0
Total 878.5 40.5 114.4 29.8

Meal 3

Ham Schneider's Old Fashion 125 g 133.8 21.3 2.5 4.3
Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 323.8 66.3 3.5 4.8

Meal 4

Chicken Breast Boneless Skinless 205 g 330.1 64.0 0.0 7.2
Green Beans Frozen Green Giant 1 cup 37.3 1.7 6.8 0.4
Apple 300 g 154.5 0.6 40.5 0.9
Yogurt Yoplait Source 100 g 51.0 3.7 8.7 0.1
Bread Sourdough Rye 1 slice 110.0 4.0 23.0 1.0
Peanut Butter Kraft Smooth 1 tbsp 86.0 3.1 2.9 7.5
Protein Bar Atkins 1 bar 239.0 20.0 21.0 12.0
Total 1007.9 97.1 102.9 29.1

Daily Total 2727.6, 261.2, 274.1, 72.5
% of Caloric Intake (P37.4, C39.2, F23.4)
Body Weight (lbs) 221
Hours of Sleep 7.5