John Hansens Training Diary Week of June 8th 2008

by: John Hansen - June 16th, 2008

John Hansen’s Training Diary – Week of June 8th, 2008

Sunday, June 8th, 2008
My weight today was up a little from yesterday, up to 205 pounds in the morning on an empty stomach. My waist is still at 33 ¾”.

I was not training today so I went to the gym in the morning to do my cardio. I did 30 minutes on the treadmill, setting the machine at 3.3 mph and 9.0 incline. I had a scoop of Vassive EA8 about 30 minutes before going to the gym and then I had breakfast as soon as I got home. Here is what I ate today:

Meal 1 – 1 serving Vassive EA8
Meal 2 – 2 eggs, 8 egg whites, 3 T. salsa, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – 7.12 oz orange roughy, 110 grams asparagus
Meal 4 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 5 – 4.16 oz lean ground turkey, 117 grams sweet potato, 3.32 oz broccoli
Meal 6 – 1 egg, 7 egg whites, 3 T. salsa, 18 grams natural peanut butter
Meal 7 – 3.63 oz round steak, 27 grams pasta sauce, ½ cup green peas
Meal 8 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil

Today’s diet came out to 2418 calories with 263 grams of protein, 139 grams of carbohydrates and 82 grams of fats. This breaks down to 44% protein, 23% carbs and 31% fats.

Monday, June 9th, 2008
My weight today was at 205.5 pounds and the waist is still at 33 ¾”. Today started the week of our new schedule for working out. Matt has new hours for two months during the summer so we will have to train at night. Because of my schedule with training clients, we have to train at 7:30 pm a couple of the nights during the week.

Our new schedule will be to train Monday, Wednesday, Friday and Saturday. However, Matt was going to a concert tonight so this week we are going to train on Tuesday, Wednesday, Friday and Saturday. As a result, I didn’t do anything today, not even cardio. Here is what I ate today:

Meal 1 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 2 eggs, 8 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – 5.26 oz orange roughy, 107 grams asparagus
Meal 4 – 6 oz marinated salmon, 1 cup green beans
Meal 5 – 4.34 oz lean ground turkey, 132 grams sweet potato, 3.35 oz broccoli
Meal 6 – 1 serving Whey Gold, 1 serving Threshold
Meal 7 – 1 egg, 7 egg whites, 3 T. salsa, 20 grams natural peanut butter
Meal 8 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil

Today’s diet came out to 2526 calories with 288 grams of protein, 133 grams of carbs and 83 grams of fats. This breaks down to 46% protein, 21% carbohydrates and 30% fats. Back to the gym tomorrow!

Tuesday, June 10th, 2008
My weight today was at 204 pounds and the waist went down to 33 ½” today. This is great news and it shows the changes I made in my diet last week are working. Hopefully, I will keep getting leaner over the next few weeks. The goal is a 33” waist so I am only a couple weeks away now.

Matt was actually off work today so we were able to train at our normal time in the morning. This week is our Power Cycle but my strength is so down lately because of the diet that I wouldn’t call what I am doing in the gym a “Power Cycle”. I tried to go as heavy as I could for the required 4-6 reps. I only did a couple of sets at that rep range because my energy is so limited. I just don’t have the extra energy or power to force the weight up like I normally do. It’s like I am running on reserves at this point.

Bench Press 225x10, 275x4, 275x4, 270x5
Incline DB Press 100x10, 115x6, 115x5
Flyes 80x10, 90x6, 90x5
DB Pull-overs 100x10, 120x6, 120x6
Tricep Pushdowns 100x10, 130x7, 140x6
Decline Ext. 100x10, 130x6, 130x5
Dips 25x8, 50x6, 50x5
Seated Calf Raises 100x20, 150x12, 200x8, 200x7
Standing Calf Raises 420x12, 520x8, 540x8

My diet today was right on track. The protein was a little higher than yesterday and my carbs were under 200 grams. Here is what I ate today:
Meal 1 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 2 eggs, 8 egg whites, 3 T. salsa, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – (Pre-Workout) – 1 scoop Whey Gold, 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
Meal 6 – 4.3 oz lean ground turkey, 103 grams sweet potato, 3 oz broccoli
Meal 7 – 6.42 oz orange roughy, 131 grams asparagus
Meal 8 – 3.21 oz round steak, 37 grams pasta sauce, ½ cup green peas
Meal 9 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil

Today’s diet came out to 2637 calories with 286 grams of protein, 193 grams of carbs and 71.5 grams of fats. This breaks down to 43% protein, 29% carbohydrates and 24% fats.

Wednesday, June 11th, 2008
My weight today was at 204.5 pounds and the waist is still at 33 ½”. Today was a tough day because I had a lot of clients all day and I then I had to train legs later at night. I didn’t get into the gym until around 7:30 to 8:00 pm AND we had to squat today.

My strength was really low today so squats were really tough. My lower back was not feeling that great either so I didn’t push it too much. I was able to go heavy on hack squats though, using the 1 ½ reps technique. I am getting to the point where I can’t wait to feel NORMAL again and not so weak and wiped out from this diet.

Hanging Knee Raises BWx40, BWx30
Kneeling Cable Crunches 150x30, 150x25
Leg Extensions (Flex Mach.) 150x20, 180x15, 255x10, 270x8
Pause Squats 225x10, 295x7, 335x6, 335x6
Hack Squats – 1 ½ reps 225x10, 315x8, 365x6
DB Leg Curls 65x10, 75x8, 75x8
Stiff leg Deadlifts 185x10, 235x8

My diet was really good today also. I had three protein drinks today instead of my regular two drinks so my protein intake was much higher today. Here is what I ate today:

Meal 1 – 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 2 eggs, 8 egg whites, 3 T. salsa, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – Protein Drink consisting of 2 scoops of Whey Gold
Meal 4 – 6 oz marinated salmon, 121 grams asparagus
Meal 5 – 4.59 oz lean ground turkey, 120 grams sweet potato, 3.03 oz broccoli
Meal 6 – 1 egg, 6 egg whites, 2 T. salsa, 15 grams peanut butter
Meal 7 – Speed Stack
Meal 8 – (During Workout) – 1serving Vassive EA8, 1 serving Vassive NO
Meal 9 – (Post Workout) – 2 scoops 2:1:1 Recovery
Meal 10 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil

Today’s diet came out to 2925 calories with 324 grams of protein, 196 grams of carbs and 85 grams of fats. This breaks down to 44% protein, 27% carbohydrates and 26% fats.

Thursday, June 12th, 2008
My weight today was down even more to 203.5 pounds with the waist still at 33 ½”. I was off today after training the last two days so I went to the gym in the morning to do cardio before my first client. I did 30 minutes on the treadmill, 3.3 mph @ 9.5 incline.

I had seven meals today and I kept the carbs way low, all the way down to 130 grams. The protein was a little low and my calories were only around 2400. Here is what I ate today:

Meal 1 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 2 eggs, 8 egg whites, 3 T. salsa, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – 1 egg, 7 egg whites, 18 grams natural peanut butter
Meal 4 – 4.3 oz lean ground turkey, 133 grams sweet potato, 3.28 oz broccoli
Meal 5 – 4.2 oz round steak, 31 grams pasta sauce, ½ cup green peas
Meal 6 – 6.31 oz orange roughy, 124 grams asparagus
Meal 7 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil

Today’s diet came out to 2440 calories with 264 grams of protein, 131 grams of carbs and 84 grams of fats. This breaks down to 43% protein, 21% carbohydrates and 31% fats.

Friday, June 13th, 2008
My weight today was at 204.5 pounds and the waist was 33 ½”. I was going to do cardio in the morning but I had too many clients all in a row so I did the cardio later in the evening after my workout.

Matt and I trained shoulders and calves later in the evening around 6:00 pm. Today was another Power Cycle workout so I kept the reps low on the last two sets of each exercise. I’m not going crazy this week trying to go heavier than ever because I am definitely weaker from the diet. I’m just doing what I can at this point.

Seated Military Press 135x10, 205x5, 205x5
Side Lateral Raises 40x12, 50x8, 60x6, 60x5
Bent-Over Lateral Raises 40x10, 50x8, 55x7
Seated Shrugs 225x12, 315x10, 365x8, 365x8
Donkey Calf Raises 190 plus 45 lbs x 25, 190 plus 135 lbs x 25, 190 plus 180 lbs x 25
Leg Press Calf Raises 630x12, 720x12, 810x12

Cardio – 20 min Treadmill – 3.3 mph @ 9.5 incline

I had three protein drinks today plus my regular meals so my protein intake was much higher and the carbs were around 200 grams. Here is what I ate today:

Meal 1 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 2 eggs, 8 egg whites, 3 T. salsa, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – Protein Drink consisting of 2 scoops Whey Gold
Meal 4 – 5.15 oz orange roughy, 157 grams asparagus
Meal 5 – 1 serving Vassive EA8
Meal 6 – 4.13 oz lean ground turkey, 129 grams sweet potato, 3.14 oz broccoli
Meal 7 – (Pre-Workout) – 1 serving Whey Gold, 1 serving Threshold
Meal 8 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive NO
Meal 9 – (Post Workout) – 2 scoops 2:1:1 Recovery
Meal 10 – 6 oz marinated salmon, 1 cup green beans
Meal 11 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil

Today’s diet came out to 2910 calories with 337.5 grams of protein, 204 grams of carbs and 74 grams of fats. The breakdown for today’s diet is 46% protein, 28% carbohydrates and 23% fats.

Saturday, June 14th, 2008
My weight today was at 205 pounds and the waist is still at 33 ½”. I had to train back and biceps today. Matt was training later and I was going to go earlier so I trained by myself. I had three clients in the morning and I had to get up at 4:30 again this morning. I have been getting up early every day this week, either to train clients or to do cardio. When I got home from work, I was exhausted and took a short nap instead of going to the gym.

I went to the gym later that night, at 6:30 pm. I usually don’t workout this late on a Saturday night but, hey, I’m on a diet now anyway. Not much of a social life these days so it doesn’t matter what time of the day or what day I workout, as long as I get it in.

Close-Grip Pulldowns 130x15, 180x10
Wide-Grip Chins BWx12, 25x8, 50x6
One-Arm DB Rows 110x10, 130x8, 135x7
T-Bar Rows 4 plates x 10, 4 plates plus 25 lbs x 8, 4 plates plus 25 lbs x 8
Hyper-Ext. BWx20, 45x15 drop set 12 reps x 2 sets
Alternate DB Curls 45x10, 55x8, 60x7
Seated Preacher Curls 90x8, 90x7
Reverse Curls 100x8, 100x7

My diet today was good. I ate over 300 grams of protein and I kept my carbs under 200 grams. Here is what I ate today:

Meal 1 – 2 eggs, 8 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 3 – 4.76 oz orange roughy, 153 grams asparagus
Meal 4 – 4.16 oz lean ground turkey, 129 grams sweet potato, 2.96 oz broccoli
Meal 5 – (Pre-Workout) - 1 serving Whey Gold, 1 serving Threshold
Meal 6 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive NO
Meal 7 – (Post Workout) – 2 scoops 2:1:1 Recovery
Meal 8 – 3.63 oz round steak, 37 grams pasta sauce, ½ cup green peas
Meal 9 – Protein Drink 2 scoops Whey Gold, 1 T. flaxseed oil
My calories today were at 2751 with 304 grams of protein, 197 grams of carbohydrates and 74 grams of fats. The breakdown for today’s diet was 44% protein, 29% carbs and 24% fats.

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