Under construction - Jacques' Training Journal

[DoubleHelix]

why dont you use natural peanut butter?

[Jacques D]

[ QUOTE ]
why dont you use natural peanut butter?

[/ QUOTE ]

Because it taste like [*%#*%*#] and has almost the same nutritional values as regular peanut butter.

[Jacques D]

Wednesday, March 10 2004

Work Out

Warm up – Hyperextensions

1 set of 15

This past weekend I picked up a DVD of “Pumping Iron”. I really noticed the intensity of their workouts and that mine was not quite as intense. So this week, I’ve really focused on increasing the intensity of my workouts. I’ve also focused on my form to ensure that every rep had good form. This workout, when I did my squats I really made sure I went down as close as possible to parallel. Although I was unable to go as heavy as in previous workouts the burn in my legs was way better which is, ultimately, what I’m looking for anyway.

Exercise 1 – Squats

Set 1 – 15 x 135 lbs
Set 2 – 15 x 225 lbs
Set 3 – 6 x 315 lbs
Set 4 – 3 x 365 lbs (to failure)
Set 5 – 12 x 275 lbs (to failure)

Exercise 2 – Lunges

Set 1 – (L/R) 15/15 x 30 lbs
Set 2 – (L/R) 15/15 x 40 lbs (to failure)
Set 3 – (L/R) 10/10 x 50 lbs (to failure)
Set 4 – (L/R) 10/10 x 50 lbs (to failure)

Exercise 3 – Standing Calf Raises using Smith Machine

Set 1 – 20 x 225 lbs (to failure)
Set 2 – 15 x 225 lbs (to failure)
Set 3 – 15 x 225 lbs (to failure)
Set 4 – 12 x 225 lbs (to failure)

A short workout but it’s been a while since I’ve felt a burn like this.

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% 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 454.8 56.6 42.1 6.6

Meal 2

Cream 10% 20 mL 24.0 0.6 1.0 2.0
Tuna Ocean's Packed in Water 1 can 106.0 24.0 0.0 1.1
Total 130.0 24.6 1.0 3.1

Meal 3

Chicken Breast Boneless Skinless 205 g 330.1 64.0 0.0 7.2
Pepper Sweet Green or Red 3 3/4" x 3" 1/2 pepper 10.0 0.4 2.4 0.1
Tortillas Shells Whole Wheat 6" 3 shells 310.5 8.6 49.5 9.3
Total 650.6 72.9 51.9 16.5

Meal 4

Chicken Breast Boneless Skinless 103 g 165.8 32.1 0.0 3.6
Pepper Sweet Green or Red 3 3/4" x 3" 1/2 pepper 10.0 0.4 2.4 0.1
Orange 2 7/8" 1 orange 65.0 1.5 16.3 0.1
Total 240.8 34.0 18.7 3.8

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

Potato Canned Sliced No Name 280 g 174.0 4.0 38.0 0.6
Pork Loin Centre Cut Boneless 250 g 610.6 71.0 0.0 34.1
Bread Sourdough Rye 2 slices 220.0 8.0 46.0 2.0
Egg X-Large 1 egg 85.0 7.0 0.0 6.0
Milk 3.5% 50 mL 31.4 1.7 2.4 1.7
Maple Syrop Aunt Jemima 1 tbsp 53.3 0.0 13.3 0.0
Apple 200 g 103.0 0.4 27.0 0.6
Protein Bar Atkins 1 bar 239.0 20.0 21.0 12.0
Total 1516.4 112.1 147.7 57.0

Daily Total 3182.6, 345.2, 262.5, 87.5
% of Caloric Intake (P42.9, C32.6, F24.5)
Body Weight (lbs) 222
Hours of Sleep 6.5

[Syddles]

[ QUOTE ]
Because it taste like [*%#*%*#] and has almost the same nutritional values as regular peanut butter.

[/ QUOTE ]

That's not true! Natty peanut butter doesn't have all the hydrogenated oils.

hydrogenated oils = trans fats = raise LDL & lower HDL = BAD!

[Jacques D]

[ QUOTE ]
[ QUOTE ]
Because it taste like [*%#*%*#] and has almost the same nutritional values as regular peanut butter.

[/ QUOTE ]

That's not true! Natty peanut butter doesn't have all the hydrogenated oils.

hydrogenated oils = trans fats = raise LDL & lower HDL = BAD!

[/ QUOTE ]

By natural are we talking about the unsweetened stuff like say Kraft unsweetened or some other type?

[DoubleHelix]

were talking about pure peanut butter. Smuckers makes some and so does Adams. Its 100% peanuts mashed with some salt added.

[Jacques D]

[ QUOTE ]
were talking about pure peanut butter. Smuckers makes some and so does Adams. Its 100% peanuts mashed with some salt added.

[/ QUOTE ]

I'll see if I can find some in Sudbury. Otherwise I'll pick some up next time I go to Toronto.

[Syddles]

As Double Helix said it's peanut butter in its purest form.

Smuckers has the best natty peanut butter! Laura Scudder's (sp?) makes a pretty mean jar too. ^_____^

[Jacques D]

Thursday, March 11, 2004

Work out - Chest day

Exercise 1 – Flat Bench Press with Dumbbells

Set 1 – 15 x 50 lb DB
Set 2 – 15 x 50 lb DB
Set 3 – 15 x 75 lb DB
Set 4 – 9 x 95 lb DB (to failure with a spot on the last 2 reps)
Set 5 – 8 x 95 lb DB (to failure with a spot on the last 2 reps)

Exercise 2 – Incline Bench Press with Bar

Set 1 – 12 x 135 lbs
Set 2 – 5 x 185 lbs (to failure)
Set 3 – 6 x 225 lbs (to failure with a spot on the last 2 reps)
Set 4 – 5 x 225 lbs (to failure with a spot on the last 2 reps)

Exercise 3 – Decline Bench Press with Bar

Set 1 – 20 x 135 lbs
Set 2 – 10 x 185 lbs
Set 3 – 6 x 225 lbs (to failure with a spot on the last 2 reps)
Set 4 – 5 x 225 lbs (to failure with a spot on the last 2 reps)

Daily diet

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

Meal 1

Kielbassa Extra Lean Ziggy's 2.5cm/55g 65.0 9.6 1.0 2.5
Grapes Medium Size 15 grapes 22.5 0.3 6.2 0.2
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% 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 542.3 66.5 49.3 9.3

Meal 2

Pork Loin Centre Cut Boneless 100 g 244.2 28.4 0.0 13.6
Bread Sourdough Rye 2 slices 220.0 8.0 46.0 2.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Total 488.2 37.0 47.0 17.6

Meal 3

Cream 10% 40 mL 48.0 1.2 2.0 4.0
Chicken Wings 1 lbs 687.0 63.3 0.0 45.9
Soup Vegetable Campbell's Chunky 1 cup 130.0 5.0 22.0 3.0
Total 865.0 69.5 24.0 52.9

Meal 4

Protein Powder ISO XP 1 scoop 190.0 45.0 1.0 0.5
Total 190.0 45.0 1.0 0.5

Meal 5

Egg X-Large 1 egg 85.0 7.0 0.0 6.0
Bread Whole Wheat 3 slices 180.0 9.0 39.0 3.0
Ham Schneider's Old Fashion 10 g 10.7 1.7 0.2 0.3
Chicken Breast Boneless Skinless 10 g 16.1 3.1 0.0 0.4
Tomato 2 3/5" 1/4 tomato 6.5 0.3 1.4 0.1
Cream 10% 30 mL 36.0 0.9 1.5 3.0
Soup Pea with Ham Campbell's Chunky 2 cups 380.0 10.0 54.0 6.0
Protein Bar Atkins 1 bar 239.0 20.0 21.0 12.0
Total 953.3 52.0 117.1 30.8

Daily Total 3038.9, 270.0, 238.4, 111.1
% of Caloric Intake (P35.6, C31.4, F33.0)
Body Weight (lbs) 222
Hours of Sleep 6.5

[Jacques D]

Friday, March 12, 2004

No training this weekend because I went away skiing, at Blue Mountain, instead. I had a great time. The weather was fantastic, the ski conditions were great and the crowds were minimal. My diet went for a dump…what else is new.

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% 20 mL 24.0 0.6 1.0 2.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 264.8 11.6 41.1 6.1

Meal 2

Pork Loin Centre Cut Boneless 100 g 244.2 28.4 0.0 13.6
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Orange 2 7/8" 1 orange 65.0 1.5 16.3 0.1
Total 333.2 30.5 17.3 15.7

Meal 3

Bread Wonder 100% Whole Wheat Texas 2 slices 215.0 8.0 43.0 2.7
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Onion 1/8 cup 6.0 0.2 1.6 0.0
Ham Schneider's Old Fashion 10 g 10.7 1.7 0.2 0.3
Total 425.7 24.5 45.8 17.0

Meal 4

Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Peanut Butter Kraft Smooth 1 tbsp 86.0 3.1 2.9 7.5
Muffin Oatmeal Raisin Tim Horton's 1 muffin 408.0 5.0 72.0 11.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Cheese Cheddar Medium Kraft 30 g 125.0 6.9 0.7 11.0
Total 763.0 21.6 102.6 33.5

Daily Total 1786.8, 88.2, 206.8, 72.4
% of Caloric Intake (P19.3, C45.2, F35.6)
Body Weight (lbs) 222
Hours of Sleep 7.25