John Hansens Training Diary Week of Dec 30th 2007

by: John Hansen - January 7th, 2008

John Hansen’s Training Diary – Week of 12/30/07

Sunday, December 30th, 2007
I went out to dinner last night with some old friends of mine who I haven’t seen for a while. That’s how it is when you get older, everyone you know is too busy with their jobs, their families and their kids so it’s hard to stay in touch like you used to when you were younger.

After dinner, I went out to my parents house for their annual Holiday Party. They had a ton of food out but I didn’t eat much since I was just out to dinner. However, as the night wore on, I did dig into the desserts a little.

Today, my weight was up about four pounds from yesterday but the waist was actually a quarter of an inch smaller. I’m not sure what the reason for this is. My bodyweight today was at 220.5 pounds and the waist was at 35 ¾”.

I went to the gym later in the afternoon to train legs. I was by myself today because Matt did legs earlier. I wasn’t as motivated today for some reason so I didn’t do any Walking Lunges at the end. It was an OK workout but nothing great.

Hanging Knee Raises BWx40, BWx30
Crunches – Bench BWx35, BWx25
Leg Curls 110x12, 130x8, 155x6
DB Stiff-leg Deadlifts 100x12, 130x8, 130x8
Leg Extensions (Bodymaster) 130x20, 170x15, 215x12
Leg Press 450x15, 630x12, 810x10

My diet today was back on track. However, I missed a protein drink so my protein intake was a little low and the carbs and protein were about equal. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – Protein Drink consisting of 1 scoop of Pro Complex, 1 scoop of Egg Protein and 1 T. flaxseed oil
Meal 3 – (Pre-Workout) – 1 scoop Whey Gold, 1 serving creatine
Meal 4 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive-NO
Meal 5 – (Post-Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 6 – 3.77 oz lean ground turkey, 123 grams sweet potato, 2.96 oz broccoli
Meal 7 – 6 oz marinated salmon, 1 cup green beans, 1 bag Mini-Popcorn
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet added up to 2730 calories with 268 grams of protein, 266 grams of carbs and 69 grams of fats. This breaks down to 39% protein, 39% carbs and 22% fats.

Monday, December 31st, 2007
Today is New Years Eve so I got into the gym in the afternoon to train chest and triceps. Today is the beginning of my ninth week of training and my body is starting to feel like it needs a rest. I thought I could make it all ten weeks on this training cycle because I was starting back from being sick. I thought I would be so weak at the beginning, the first couple of weeks wouldn’t even count.

I will train this week and next week and then I’m going on vacation for a week to Costa Rica. When I get back from vacation, I’m going to set up my training cycle so I train heavy for 4-5 weeks and then go lighter (60% of my normal workload) for a week followed by another 4-5 weeks of heavy training. I think going heavy for only 4-5 weeks will prevent injuries and any of the burn-out that I am experiencing now.

The workout today was pretty good. I didn’t think I would be able to do barbell bench presses because of my bad elbow but I could do the first three quarters of the movement with not much pain. The elbow only hurt really bad at the top of the exercise when I locked out. Amazingly, I was able to get through triceps today too. I’m going to have this elbow looked at when I get back from vacation.

Bench Press 225x10, 245x8, 275x5
Incline DB Press 100x12, 120x6, 120x6
Flyes 80x10, 85x9, 90x7
DB Pull-overs 100x10
Tricep Pushdowns 100x12, 120x9, 140x7
Decline Tricep Ext. 100x12, 120x10, 140x8
Dips BWx10, BWx10

My diet was off today, of course, because of New Years Eve. I didn’t have any BIG plans but I did go out for dinner and have some drinks so I knew it was off today.

Tuesday, January 1st, 2008
Happy New Year! Today is the beginning of 2008. My weight today was 218.5 pounds with my waist back up to 36”. I measured my bodyfat today and it came out to 12.7%, which is not bad considering how I have gone off the diet so much over this holiday season. My chest is close to 48” and the arms are back to 18 ½” so I was pleased with that. My thighs have also gone up in size as they are back to 26” and the calves are still 16 ½”.

I took the day off from the gym today but my diet was back on track, although I missed a few meals so my calories and protein was way down. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – Protein Drink consisting of 1 scoop of Pro Complex, 1 scoop Egg Protein and 1 T. flaxseed oil
Meal 3 – 4.2 oz lean ground turkey, 154 grams sweet potato
Meal 4 – 6 oz marinated salmon, 1 cup green beans, 1 slice whole wheat bread, 1 t. peanut butter
Meal 5 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil, Bag of Microwave Popcorn

Today’s diet came out to 2303 calories with 222 grams of protein, 191 grams of carbs and 77 grams of fats.

Wednesday, January 2nd, 2008
It was back to the gym today for the New Year. I weighed 218 this morning with the waist still at 36”. Matt and I trained back and biceps today and it was a decent workout. I did go a little heavier on DB Rows but the rest of the workout was about the same. Here is how it went:

Close-Grip Pulldowns 130x15, 180x10
Wide-Grip Chins BWx10, BWx9, BWx8
One-Arm DB Rows 110x12, 135x8, 140x7
T-Bar Rows 4 plates x 10, 5x8, 6x6
Hyper-Extensions BWx20, 45x15 followed by BWx10
Alternate DB Curls 50x11, 60x8, 65x6
Seated Preacher Curls 90x10, 100x10, 110x8
Wrist Curls 115x12, 115x10, 115x10

My diet was pretty good today too. I stuck with the diet but, again, I missed a protein drink so it was a little low in protein. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout) – 1 serving Whey Gold, 1 serving creatine
Meal 3 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive-NO
Meal 4 – (Post-Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 5 – 4.06 oz lean ground turkey, 136 grams sweet potato, 3 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein
Meal 8 – 3.6 oz sirloin steak, ½ cup green peas, Mini-Bag Popcorn

Today’s diet came out to 2466 calories with 259.5 grams of protein, 239 grams of carbs and 55 grams of fats.

Friday, January 4th, 2008
I was off from training yesterday because it was a crazy day and I was running all over the place all day long. My weight today was down to 216.5 pounds but my waist is still at 36”. I was going to go to the gym today to train delts and calves but I was so tired from not getting enough sleep over the last two days that I decided to wait until tomorrow. Here is what I ate today:

Meal 1 – 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 2 eggs, 8 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – 4.2 oz lean ground turkey, 149 grams sweet potato, 2.96 oz broccoli
Meal 4 – Protein Drink consisting of 1 scoop Egg Protein, 1 scoop Pro Complex
Meal 5 – 3.6 oz sirloin steak, ½ cup green peas, Mini-Bag Popcorn
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein protein, 1 T. flaxseed oil, 1 slice whole wheat bread, 1 t. peanut butter.

Today’s diet came out to 2480 calories with 261 grams of protein, 174 grams of carbohydrates and 79 grams of fats.

Saturday, January 5th, 2008
I finally went back to the gym today after being off for two days. I weighed 214.5 pounds today and my waist was down to 35 ¾”. My weight has dropped 6 pounds since the beginning of the week just by getting back on my diet (most) of this week.

I trained delts and calves today. It was a pretty good workout and I tried to go heavier than I did the last time I did this workout. The Military Press is really tough to move up on with those 1 ½ reps. I went a little lighter today to hopefully get more reps than last time.

Military Press (1 ½ reps) 95x12, 135x10, 175x6, 185x5
Side Lateral Raises 45x12, 50x10, 55x8 followed by 40x7
x 2 sets
Bent-Over Lateral Raises 40x10, 45x8, 45x8
Seated Barbell Shrugs 225x12, 315x10, 405x8, 405x8
Donkey Calf Raises 190 plus 45 x 25, 190 plus 135 lbs x
25 x 2 sets

That’s the end of an OK week of training. I have one more full week of training before I go on vacation next week to Costa Rica.

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