John Hansens Training Diary Week of January 31st 2010
by: John Hansen - February 14th, 2010
John Hansen’s Training Diary - Week of January 31st, 2010 Sunday, January 31st, 2010
My weight and waist were up today after two cheat days over the weekend. My parents celebrated their 50th wedding anniversary on Friday so I was obviously off the diet on that night. On Saturday night, my family took out my parents to dinner to celebrate again. Today, my weight was up to 215.3 pounds and the waist was up to 36”. This was up four pounds and half an inch on the waist from Friday.
I was back on track today. I didn’t work out but I did do cardio in the morning on an empty stomach and the diet was really low carbs. Here is what I ate today:
Meal 1 (right before cardio) - 1 serving Platinum Hydro Whey
Meal 2 (right after cardio) - 1 serving Platinum Hydro Whey
Meal 3 - 2 eggs, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 4 - Protein Drink consisting of 2 scoops 100% Whey Gold protein, 1 T. Udo’s Oil
Meal 5 - 3.88 oz lean ground turkey, 1 slice Ezekiel bread, 2.36 oz broccoli
Meal 6 - Protein Drink consisting of 2 scoops 100% Whey Gold protein, 1 T. Udo’s Oil
Meal 7 - 6 oz marinated salmon, 1 cup green beans
Meal 8 - 1 egg, 7 egg whites, 1 t. natural peanut butter
Today’s diet came out to 2501 calories with 302 grams of protein, 121 grams of carbs and 86 grams of fats. This breaks down to 48% protein, 19% carbohydrates and 31% fats.
Monday, February 1st, 2010
My weight today was down to 213.3 pounds and my waist decreased to 35 3/4”. I was back in the gym training chest and triceps. Here is how it went:
Bench Press 225x10, 265x6, 275x4
Incline DB Press 100x10, 115x5, 115x5
Flyes 75x10, 80x8, 80x7
Tricep Pushdowns 100x10, 120x6, 120x6
Decline Tricep Ext. 100x10, 120x7, 120x6
Dips BWx6, BWx6, BWx6
I was a little stronger today on chest than I was on my last workout, despite the nagging rotator cuff problem on my left shoulder. I went up 10 pounds on the bench press and up 5 pounds on the dumbbells on the incline DB press. I also went a little heavier on pushdowns and decline tricep extensions but, by the time I got to dips, I was wiped out.
I kept the carbs low so I was only eating about 185 grams, even on a training day. If I can keep the carbs around 180-185 on two of my training days and then go up to 200 on the other two days, I think I will lose more fat faster. Of course, on my off days from training, I will keep the carbs extremely low. Here is what I ate today:
Meal 1 - 2 eggs, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 2 - (Pre-Workout) - 1 scoops Platinum Hydro Whey, 1 serving Threshold
Meal 3 - (During Workout) - 1 serving Vassive EA8
Meal 4 - (Post Workout) - 2 scoops 2:1:1 Recovery, 1 serving Vassive C5
Meal 5 - Protein Drink consisting of 1 scoop Platinum Hydro Whey, 1 scoop 100% Whey Gold, 1 T. Udo’s Oil
Meal 6 - 3.95 oz lean ground turkey, 2.96 oz broccoli
Meal 7 - 3.39 oz round steak, 1 slice Ezekiel bread
Meal 8 - Protein Drink consisting of 1 scoop Platinum Hydro Whey, 1 scoop 100% Whey Gold, 1 T. Udo’s Oil
Meal 9 - 1 egg, 7 egg whites
Today’s diet came out to 2660 calories, 313 grams of protein, 184 grams of carbs and 70 grams of fats. This breaks down to 47% protein, 28% carbohydrates and 24% fats.
Tuesday, February 2nd, 2010
Alright, I am really making some progress this week. Today, my weight was down again to 212.3 pounds and my waist went down another quarter of an inch to 35 1/2”. I was back in the gym today to train abs and legs. Here is how it went:
Hanging Knee Raises BWx40, BWx30
Kneeling Cable Crunches 150x30, 150x25
Leg Ext. (Flex) 150x20, 180x15, 210x10
Pause Squats 225x10, 275x8, 315x6, 335x5
Hack Squats - 1 1/2 reps 225x10, 275x8, 315x6
Leg Curls 110x10, 130x7, 130x6
Stiff-leg Deadlifts 185x10, 225x8
Wow, this was a great workout! I went up to 335 on Pause Squats for 5 reps. I haven’t gone this heavy in a long time. I also went up to 315 on the Hack Squats using the 1 1/2 reps technique. This means that I go all the way down, come up only half way, go back down and then go all the way up. This constitutes one rep. They are brutal after the heavy Pause Squats.
I forgot my gym shoes today (I usually train legs in work boots) so I couldn’t do Leg Curls with the dumbbell and I had to use the Leg Curl machine instead. Great workout today! I know I am going to super sore this week after this brutal workout.
I went up to 200 grams of carbs today on my diet because it was leg day. The only difference between this diet and my more moderate carb day is that I add one slice of Ezekiel bread to lunch instead of eating just the turkey and broccoli. Here is what I ate today:
Meal 1 - Protein Drink consisting of 1 scoop Platinum Hydro Whey, 1 scoop 100% Whey Gold Standard and 1 T. Udo’s Oil
Meal 2 - 2 eggs, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 3 - (Pre-Workout) - 1 scoop Hydro Whey, 1 serving Threshold
Meal 4 - (During Workout) - 1 serving Vassive EA8, 1 serving Vassive NO
Meal 5 - (Post Workout) - 2 scoops 2:1:1 Recovery, 1 serving Vassive C5
Meal 6 - 4.03 oz lean ground turkey, 1 slice Ezekiel bread, 3.03 oz broccoli
Meal 7 - 6 oz marinated salmon, 1 cup green beans
Meal 8 - 1 egg, 7 egg whites
Meal 9 - Protein Drink consisting of 1 scoop Platinum Hydro Whey, 1 scoop 100% Whey Gold Standard and 1 T. Udo’s Oil
Today’s diet came out to 2801 calories with 316 grams of protein, 200 grams of carbs and 78 grams of fats. This breaks down to 45% protein, 29% carbohydrates and 25% fats.
Wednesday, February 3rd, 2010
My weight today was at 213.4 pounds and my waist is still holding at 35 1/2”. I was off today from working out but I did do my cardio again the morning before breakfast. I kept the calories and carbs really low as I usually do on my off days. Here is what I ate today:
Meal 1 - (30 min before cardio) - 1 scoop Platinum Hydro Whey protein
Meal 2 - (immediately after cardio) - 1 scoop Platinum Hydro Whey protein
Meal 3 - 2 eggs, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 4 - Protein Drink consisting of 2 scoops 100% Whey Gold Standard protein, 1 T. Udo’s Oil
Meal 5 - 5.15 oz chicken breast, 3 oz broccoli
Meal 6 - 2.29 oz lean ground turkey, 1 slice Ezekiel bread
Meal 7 - 1 egg, 7 egg whites, 1 t. natural peanut butter
Meal 8 - Protein Drink consisting of 2 scoops 100% Whey Gold Standard protein, 1 T. Udo’s Oil
My calories for today added up to 2298 with 297 grams of protein, 113 grams of carbs and 68 grams of fat. This breaks down to 52% protein, only 20% carbohydrates and 27% fats.
Thursday, February 4th, 2010
My weight today was at 212.3 pounds and the waist is still at 35 1/2”. I was back in the gym today to train shoulders, traps and calves. Here is how the workout went:
Seated Military Press 135x12, 185x7, 185x7
Side Lateral Raises 40x12, 45x10, 50x8, 50x7
Cable Side Laterals 40x12, 50x12
Bent-Over Laterals 35x10, 40x8, 45x6 drop set 35x5
Seated Barbell Shrugs 225x12, 315x10, 365x8, 365x8
Donkey Calf Raises 185 plus 45 lbs x 20, 185 plus 135 lbs x 20, 185 plus 180 lbs x 15 x 2 sets
Leg Press Calf Raises 540x10, 630x9, 630x8
I kept the carbs pretty moderate again today for a training day. By keeping them under 180 grams on two of my training days, I should lose the bodyfat quicker. Here is what I ate today:
Meal 1 - 2 eggs, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 2 - (Pre-Workout) - 1 scoop Hydro Whey protein, 1 serving Threshold
Meal 3 - (During Workout) - 1 serving Vassive EA8, 1 serving Glutamine
Meal 4 - (Post Workout) - 2 scoops 2:1:1 Recovery, 1 serving Vassive C5
Meal 5 - 4.16 oz lean ground turkey, 3.21 oz broccoli
Meal 6 - Protein Drink consisting of 1 scoop Hydro Whey protein, 1 scoop 100% Whey Gold protein, 1 T. Udo’s Oil
Meal 7 - 6 oz marinated salmon, 1 cup green beans
Meal 8 - Protein Drink consisting of 1 scoop Hydro Whey protein, 1 scoop 100% Whey Gold protein, 1 T. Udo’s Oil
Meal 9 - 1 egg, 7 egg whites
My total calories for today came out to 2578 with 313 grams of protein, 178 grams of carbs and 64 grams of fats. This breaks down to 49% protein, 28% carbohydrates and 22% fats.
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