John Hansens Training Diary Week of June 6th 2010
by: John Hansen - July 29th, 2010
John Hansen’s Training Diary - Week of June 6th, 2010 Sunday, June 6th, 2010
My weight was down to 212 pounds today and my waist was also down to 35 1/2”. Today was Sunday so it was a day off from the gym but I went in and did my HIIT cardio after breakfast. I used the Step Mill again and did 6 cycles of fast and moderate speeds. This is what I did:
Step Mill
2 minutes at Level 6 - warm-up
Level 10 - 45 seconds
Level 7 - 1 minute
6 Cycles with 1 min at Level 10 for the last 2 cycles
Treadmill - 20 minutes
3.3 mph @ 8.5 incline
My diet today was really good. I kept the carbs really low, down to about 120 grams. Here is what I ate today:
Meal 1 - 1 egg, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 2 - Protein Drink consisting of 1 scoop Hydro Whey protein and 1 serving Threshold (pre-cardio)
Meal 3 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold, 1 T. Udo’s Oil
Meal 4 - 4.16 oz lean ground turkey, 1 slice Ezekiel bread, 3 oz broccoli
Meal 5 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold
Meal 6 - 6 oz marinated salmon, 1 cup green beans
Meal 7 - 1 egg, 7 egg whites, 1 t. natural peanut butter
Meal 8 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold, 1 T. Udo’s Oil
My diet today came out to 2526 calories with 313 grams of protein, 123 grams of carbs and 84 grams of fats. This breaks down to 50% protein, 19% carbohydrates and 30% fats.
Monday, June 7th, 2010
My weight today was 213.1 pounds and my waist is still at 35 1/2”. I was training chest, triceps and calves today and doing the Rep Range for my chest with the Supersets for my triceps and calves. Here is how it went:
DB Bench Press 100x9, 115x7, 115x6
Incline Press 185x12, 205x9, 205x8
Incline Flyes 65x15, 65x15, 70x10
Close-Grip Bench 165x10, 185x7, 205x6
supersetted with
Tricep Pushdowns 95x10, 100x8, 100x7
Incline Tricep Ext. - 1 1/2 reps 100x7, 100x6, 100x6
Bench Dips BWx12, BWx12
supersetted with
Lying DB Ext. 30x10, 30x8
Seated Calf Raises 100x20, 170x10, 190x8
supersetted with
Face Down Calf Raises 240x10, 240x10, 240x10
Standing Calf Raises 480x8 drop set 380x6 drop set 280x6 x 2 sets
This was a pretty good workout today. The Rep Range for the chest is supposed to be 7-9 reps on the first exercise, 10-12 reps on the second exercise and 13-15 reps on the third exercise. For triceps and calves, I did a combination of supersetting and drop sets. I supersetted Close-Grip Bench Press with Pushdowns, then I did Incline Tricep Extensions using the 1 1/2 reps technique. I finished off triceps with Bench Dips supersetted with Lying DB Extensions. I supersetted calves too, doing Seated Calf Raises with Face Down Calf Raises and then doing 2 drop sets on Standing Calf Raises.
My diet today was really good. I kept the carbs around 187 and the protein was really high. Here is what I ate today:
Meal 1 - 1 egg, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 2 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold, 1 T. Udo’s Oil
Meal 3 - (Pre-Workout) - 1 serving Hydro Whey protein, 1 serving Threshold
Meal 4 - (During Workout) - Speed Stack Pumped NO
Meal 5 - (Post Workout) - 2 scoops 2:1:1 Recovery, 1 serving Vassive C5
Meal 6 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold
Meal 7 - 4.06 oz lean ground turkey, 3.03 oz broccoli
Meal 8 - 5.19 oz sirloin, 1 cup green beans
Meal 9 - 1 egg, 7 egg whites
Meal 10 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold
Today’s diet came out to 2620 calories with 353 grams of protein, 187.5 grams of carbs and 44 grams of fats. I ran out of Udo’s Oil so I only had it with one of my protein drinks so that’s why my fats were so low today.
Tuesday, June 8th, 2010
My weight today was at 210.2 pounds and the waist is still at 35 1/2” but that should be going down this week. Usually, when my weight starts to go down, the waist follows a day or two after.
I was training legs today at the gym but it was a pretty lame workout. My lower back was bothering me and I was training by myself today. I got through Leg Presses but I only did one set of Front Squats before I called it a day. Here is how it went:
Hanging Knee Raises BWx40, BWx30
Kneeling Cable Crunches 150x30, 150x20
Seated Leg Curls 45x12, 90x10, 115x8, 125x7
DB Stiff-leg Deadlifts 100x12, 120x10, 120x10
Leg Extensions (Body Master) 120x20, 160x15, 200x12
Leg Press 540x12, 720x9, 810x7, 900x7
Front Squats 185x12
I was trying to do the Rep Range for legs today. This involves doing 7-9 reps for the first exercise, 10-12 reps for the second exercise and 12-15 reps for the third exercise. When I did the Leg Press, I went pretty heavy going up to 10 plates on each side and it strained my lower back a little. When I got to Front Squats, I was trying to do 10-12 reps each set but it was too strained.
My carbs were a little higher this year because it was leg day. Here is what I ate today:
Meal 1 - 1 egg, 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 NO
Meal 4 - (Post Workout) - 2 scoops 2:1:1 Recovery, 1 serving Vassive C5
Meal 5 - 4.2 oz lean ground turkey, 1 slice Ezekiel bread, 3.07 oz broccoli
Meal 6 - Protein Drink consisting of 1 scoop Hydro Whey, 1 scoop Whey Gold, 1 T. Udo’s Oil
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 Hydro Whey protein, 1 scoop Whey Gold
Today’s diet came out to 2548 calories with 297 grams of protein, 197 grams of carbs and 61 grams of fats. This breaks down to 47% protein, 31% carbohydrates and 22% fats.
Wednesday, June 9th, 2010
My weight today was at 210.8 pounds with my waist at 35 1/2”. My back was strained from my workout yesterday but I was off from the gym anyways today. I did the HIIT cardio after breakfast. Here is what I did with my cardio:
Step Mill - HIIT Cardio
2 minutes at Level 6 - warm-up
Level 10 - 45 seconds
Level 7 - 1 minute
6 Cycles
1 minute at Level 10 for the last 2 cycles
Treadmill - 15 minutes
3.3 mph @ 9.0 incline
My diet was very low carb today because it was my off day. Here is what I ate today:
Meal 1 - 1 egg, 8 egg whites, 1 cup of oatmeal, 1/2 cup blueberries
Meal 2 - (Pre-Cardio) - 1 scoop Hydro Whey protein, 1 serving Threshold
Meal 3 - (Post Cardio) - 1 scoop Hydro Whey protein, 1 serving Vassive C5
Meal 4 - 4.51 oz lean ground turkey, 1 slice Ezekiel bread, 2.89 oz broccoli
Meal 5 - 5.89 oz sirloin steak, 1 cup green beans
Meal 6 - Protein Drink consisting of 1 scoop Hydro Whey protein, 1 scoop Whey Gold, 1 T. Udo’s Oil
Meal 7 - 1 egg, 7 egg whites, 1 t. natural peanut butter
Meal 8 - Protein Drink consisting of 1 scoop Hydro Whey protein, 1 scoop Whey Gold
Today’s diet came out to 2444 calories with 318 grams of protein, 123 grams of carbs and 68 grams of fats. This breaks down to 52% protein, 20% carbohydrates and 25% fats.
Thursday, June 10th, 2010
I decided to take a full week off from my training starting today. My lower back is pretty strained from my leg workout so I thought I would take a break and start up again next week.
My weight today was at 211.6 pounds and the waist is still at 35 1/2”. I’m going to continue to stay on my diet, of course, and keep doing my cardio on my week off.
Friday, June 11th, 2010
My weight today was still at 211.1 pounds and my waist went down to 35 1/4”. I did my HIIT cardio again today. Here is how that went:
Step Mill - HIIT Cardio
2 minutes at Level 6 - warm-up
Level 10 - 45 seconds
Level 7 - 1 minute
6 Cycles
1 minute at Level 10 for the last two cycles
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