John Hansens Training Diary Week of January 6th 2008

by: John Hansen - January 8th, 2008

John Hansen’s Training Diary – Week of Jan. 6th, 2008

Monday, January 7th, 2008
I went back to the gym today to finish up last week’s training. My training routine last week was pushed back and delayed for various reasons and I only got three workouts in. I still had to train legs so I did legs today and I’ll start my new training week tomorrow. Since I am leaving for vacation on Saturday, that means I will have to go five days in a row to get everything in.

My lower back was feeling weak today so I made sure I did my yoga this morning and then I did my lower back exercises using the ball before I started my workout. I had a good leg workout today. I did more reps with the same weight I used last time on Squats and I did two heavy sets of Hack Squats today instead of one. Man, those 1 ½ reps on Hack Squats absolutely WIPE me out! If you haven’t tried them yet, you have to give them a shot if you want to add some serious size on your thighs. Here is how the workout went:

Hanging Knee Raises BWx40, BWx30
Kneeling Cable Crunches 150x30, 150x20
Leg Extensions (Flex) 150x20, 180x15, 225x12
Squats (Pause/Bench) 225x10, 275x8, 315x7, 315x6
Hack Squats (1 ½ reps) 225x10, 315x7, 315x6
Stiff-leg Deadlifts 135x12, 185x10, 225x8
Leg Curls 110x10, 130x8

My diet was back on track today. I made sure I got in all my protein drinks so my protein intake was up again. I ate more carbs than usual by adding some Waxy Maize to the drink that I take in during my workouts and I had my Vassive-NO before my workout. Here is exactly what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup oatmeal, ½ cup blueberries
Meal 2 – (1 Hour Pre-Workout) – 1 serving Whey Gold, 1 serving creatine
Meal 3 – (Before Gym) – 1 serving Vassive-NO
Meal 4 – (During Workout) – 1 serving Vassive EA8, 1 scoop Waxy Maize
Meal 5 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 6 – 4.34 oz lean ground turkey, 128 grams sweet potato, 3.35 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil
Meal 8 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein
Meal 9 – 6 oz marinated salmon, 1 cup green beans
Meal 10 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil

Today’s diet came out to 2896 calories with 317 grams of protein, 258 grams of carbs and 69 grams of fats. This breaks down to 44% protein, 35% carbs and 21% fat.

Tuesday, January 8th, 2008
I started my last week of training today with my chest, triceps and calves workout. My bodyweight today was at 219.5 pounds with my waist still at 36”. My workout today was pretty heavy but I really feel like my body needs a break soon. I’m going to need this vacation by the end of the week. Here is what I did for today’s workout:

DB Bench 75x12, 100x10, 125x6, 125x6
Incline Press 185x10, 225x8, 255x6
Incline Flyes 80x10, 85x8, 85x8
Close-Grip Bench 135x12, 185x10, 225x7
Lying Tricep Ext. 100x10, 120x8, 120x8
Bench Dips BWx15x3 sets
Standing Calf Raises 340x12, 420x10, 500x8, 500x8
Seated Calf Raises 150x12, 200x10, 200x8

My diet today was on track. My carbs were almost 250 but my protein was over 300 so I got all my meals in today. 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 – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 5 – 4.51 oz lean ground turkey, 140 grams sweet potato, 3.28 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 – 3.81 oz round steak, ½ cup green peas, Mini-Bag Popcorn
Meal 9 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein and 1 T. flaxseed oil.

Today’s diet came out to 2839 calories with 313 grams of protein, 245 grams of carbs and 69 grams of fat.

Wednesday, January 9th, 2008
My back was really bothering me today so I decided to take it easy and do a light back workout. I stayed away from the barbell rows and deadlifts and did the machine exercises instead. I did some light Seated Cable Rows along with the seated Hammer Rows. I didn’t do any Barbell Rows or Deadlifts but I did do some Hyper-Ext. for the lower back. It was a very easy and much lighter workout but it actually felt good not to go so heavy again.

When I got to biceps, I decided to also go lighter and not push it as much. I might just take it easy for the rest of the week since my body is telling me I need a break. I’m leaving for vacation on Saturday so that will be a one week layoff which is good for the body every once in a while.

My bodyweight was down a little today to 217.5 pounds and the waist is still at 36”. I am eating a little more carbs than I would need to lose fat and get leaner. I usually have to limit my carbs to no more than 200 grams a day when I am trying to lose fat. I think that is why the waist isn’t changing that quickly. I know I’m going to let lose and have fun during my vacation so I’ll start seriously dieting when I get back. 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 scoop Whey Gold, 1 serving Creatine
Meal 3 – Post-Workout – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 4 – 4.13 oz lean ground turkey, 137 grams sweet potato, 3 oz broccoli
Meal 5 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil
Meal 6 – 6 oz marinated salmon, 1 cup green beans
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil and Mini-Bag Popcorn

Today’s diet came out to 2575 calories with 269 grams of protein, 230 grams of carbs and 66 grams of fat.

Thursday, January 10th, 2008
I decided to go light again today with my shoulder workout. Believe it or not, it feels good not to have to push it so heavy every time. When I come back from vacation, I’m going to schedule a “light” workout every 6-8 weeks. It will give my body a break and make me look forward to the heavy workouts when I come back from my light workout. Here is what I did today for my shoulder workout:

Seated DB Press 45x15, 70x15x 3 sets
Seated Lateral Raises 30x15, 35x12x 2 sets
Upright Rows 95x15, 95x14, 95x14
Lying Side Lateral Raises 25x15 x 3 sets
DB Shrugs 85x15, 85x15, 85x12

I stayed on my normal diet again. No cheating, of course, and my protein intake was over 300 grams with my carbs around 230. Here is what I ate today:

Meal 1 – 2 eggs, 8 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout) – 1 scoop Whey Gold, 1 serving creatine
Meal 3 – (Post-workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 4 – 4.41 oz lean ground turkey, 150 grams sweet potato
Meal 5 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil
Meal 6 – 3.77 oz round steak, ½ cup green peas
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, Mini-Bag Popcorn
Meal 8 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil

I am out of the Casein Protein, which is why every protein drink is a combination of Egg and Pro Complex protein powders. I will probably get the Casein Protein when I am gone of vacation so I will start taking it when I get home.

Today’s diet came out to 2818 calories with 312 grams of protein, 232 grams of carbs and 73 grams of fat.

Friday, January 11th, 2008
Today was pretty much a day off. I slightly strained my back this morning when I was training a client and my knee was bothering me also so I didn’t push it on my leg workout. Can you tell that I am ready for vacation? LOL

My weight today was down a little to 216.5 pounds and the waist went down to 35 ¾”. I know it’s going to go way up when I am on vacation but that will just motivate me to really diet hard when I get back.

Off to Costa Rica tomorrow! See you when I get

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