John Hansens Training Diary Week of March 23rd 2008
by: John Hansen - March 26th, 2008
John Hansen’s Training Diary – Week of March 23rd, 2008 Monday, March 24, 2008
Back to the gym today after a long weekend off. My workout on Friday was a waste because my lower back was strained so it ended up being about 15 minutes long before I walked out of the gym. I was too busy that day anyways with preparing for my contest the next day.
On Saturday, I was busy all day promoting the 2008 ABA Natural Illinois Bodybuilding, Fitness and Figure Championships. I only got about four hours sleep the night before and I was up bright and early on Saturday morning to get the day started.
My diet was obviously messed up that day because I was running around all day putting the show together. I missed most of my meals and only ate breakfast, lunch and dinner along with one protein drink. It was worth it though because the contest turned out great. We had a big audience for the night show, especially considering it was Easter weekend.
On Sunday, I went to my cousin’s house to celebrate Easter so my diet was off again today. I ate breakfast and had one protein drink before going over to my cousin’s house. I ate dinner over there along with a few sweets. When I came home, I had one protein drink and hit the bed early. I was EXHAUSTED after not enough sleep for two days.
I was back on track today though. Only six weeks left until my guest posing so I need to hit it hard for the next month and a half. I need to continue to add some muscle mass while simultaneously losing my bodyfat.
My weight today was up to 213 pounds, which is about 3 pounds heavier than I was on Friday. My waist was also up a little to 35 ½” instead of 35 ¼”. I’ll see how far I can get it down this week.
This was my second full week back in the gym so I was a little stronger this week than last week. I pushed the poundages a little more today but I’m still not back up to full strength. Here is how it went:
DB Bench Press 75x12, 100x10, 120x6, 120x4
Incline Barbell Press 185x10, 225x8, 245x6
Incline Flyes 75x10, 80x7, 80x7
Dips BWx8, BWx8
Close-Grip Bench 185x8, 185x8, 205x6
Seated DB Ext. 80x12, 90x10
Bench Dips BWx15, 80x12 followed by BWx6, 80x11 followed by BWx6
Standing Calf Raises 300x12, 400x10, 400x10
Seated Calf Raises 100x15, 150x12
My diet was a little higher in carbs today because I had two servings of the Vassive-ON instead of one. I had more time before my workout today so I had a whey protein drink about an hour before I had my pre-workout meal. 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
Meal 3 – (Pre-Workout) – 1 serving Vassive-NO, 1 serving Vassive CE
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 CE
Meal 6 – 4.13 oz lean ground turkey, 138 grams sweet potato, 3.14 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 8 – 6 oz marinated salmon, 1 cup green beans
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Today’s diet came out to 2840 calories with 292 grams of protein, 234.5 grams of carbohydrates and 71 grams of fats. This breaks down to 41% protein, 33% carbs and 23% fats.
Tuesday, March 25, 2008
My weight today was down to 211.5 pounds and the waist went back down to 35 ¼”, which is where it was at last week. I have to kick it into gear this week and really get it down by the end of the week.
I was supposed to train legs today but I had a slight problem. I guess there is no polite way of saying this but I had a case of hemorrhoids. At first, I didn’t know what the hell it was because I’ve never had hemorrhoids before. I don’t know how long they usually last but I was very uncomfortable today and I didn’t think I would be able to do an effective leg workout.
I told Matt I wanted to wait until tomorrow to train legs. I certainly don’t want to miss any more workouts after being off for two weeks with the flu so I’m going to go in tomorrow unless I am worse off than I am today.
I stayed on my diet today and kept the carbs low. I even cheated a little and had the Mini-Bag of Popcorn but my carbs were still at around 150 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 1 scoop Whey Gold, 1 scoop Pro Complex, 1 T. flaxseed oil
Meal 3 – 4.16 oz lean ground turkey, 134 grams sweet potato
Meal 4 – 8 egg whites, 3 T. salsa, 1 t. natural peanut butter
Meal 5 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 6 – 4.06 oz sirloin steak, 1 T. salsa, Mini-Bag Popcorn
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Today’s diet came out to 2592 calories with 294 grams of protein, 152 grams of carbs and 78 grams of fats.
Wednesday, March 26, 2008
My weight today was exactly what it was yesterday, 211.5 pounds and the waist was also the same, 35 ¼”. I plan on training the next three days in a row so I’m hoping this stimulates the metabolism and brings my waist down a little before the weekend.
I was still not 100% today but I didn’t want to miss any more workouts so I went in and trained anyways. I wasn’t really in pain but I was definitely uncomfortable. Leg Press and Front Squats did not feel that great and I didn’t even attempt Lunges. In all, it was a half ass leg workout but at least I did something. I think I’m going to come in again on Saturday and do a light leg workout to make up for this one. Here is how it went:
Hanging Knee Raises BWx30, BWx25
Crunches – Bench BWx25, BWx20
Leg Curls 110x12, 130x8, 130x6
DB Stiff-leg Deadlifts 100x10, 120x8
Leg Extensions (Cybex) 90x20, 130x15, 170x12
Leg Press 450x12, 630x10, 720x10
Front Squats 135x10, 175x8
My diet today was typical of my training day diet. I didn’t have the Mini-Bag of Popcorn and I kept the carbs moderate. Here is what I ate today:
Meal 1 – Protein Drink consisting of 2 scoops Whey Gold, 1 T. flaxseed oil
Meal 2 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – (Pre-Workout) – 1 serving Whey Gold, 1 serving Vassive CE
Meal 4 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive-ON
Meal 5 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving Vassive CE
Meal 6 – 3.07 oz lean ground turkey, 142 grams sweet potato, 3.21 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 8 – 6 oz marinated salmon, 1 cup green beans
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Today’s diet came out to 2840 calories with 306 grams of protein, 233 grams of carbs and 66 grams of fat. This breaks down to 43% protein, 33% carbs and 21% fats. I hope to have a better workout tomorrow.
Thursday, March 27, 2008
My weight today was down to 210 pounds, which is pretty light. My waist was about 35 ¼” or 35” but I’ll go with 35 ¼”. I should be able to get it down to 35” by this weekend.
I met Matt at the gym today at 11:00 am for shoulders and calves. Today’s workout went really well. I went heavy on every exercise compared to the workout I did two weeks ago. Of course, the workout I did two weeks ago was the first workout back since being sick so I went very light that day but it was still encouraging to go heavier today. Here is how the workout went today:
Seated DB Press 40x15, 70x12, 95x8, 95x7
Seated Side Laterals 40x12, 45x9, 45x9
Upright Rows 115x12, 135x8
Lying Side Laterals 30x12, 30x10, 30x10
DB Shrugs 120x12, 125x8, 125x8
Donkey Calf Raises 190 plus 45 lbs x 25, 190 plus 135 lbs x 20 x 2 sets
Face Down Calf Raises 260x10, 260x10
My diet today was pretty good but I did go out for lunch after I finished working out. I went to a seafood restaurant and I had halibut with asparagus and I did have one small roll but, other than that, it wasn’t too bad and I didn’t have too many carbs so I should be OK tomorrow. 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 Vassive CE
Meal 3 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive-NO
Meal 4 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving Vassive CE
Meal 5 – Halibut, Asparagus, Roll
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 7 – 8 egg whites, Can of tuna fish, 1 t. natural peanut butter
Meal 8 – 3.74 oz sirloin steak, ½ cup green peas
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Friday, March 28, 2008
My weight today was at 211 pounds and the waist is still at 35 ¼”. I was training back and biceps today and then I’ll be off for the weekend. I wanted to do barbell rows and deadlifts today. I haven’t done this back workout for about 6 weeks and I think it’s the best mass-building workout there is for developing size in the back. My lower back was feeling ok today so I thought I would finally give this workout a shot again.
Close-Grip Pulldowns 130x15, 180x10
Barbell Rows 185x10, 225x8, 255x6, 255x5
Seated Cable Rows 250x9, 250x8, 250x7
Deadlifts 225x12, 315x8, 345x5
Incline Curls 40x10, 45x8, 45x7
Barbell Curls 95x10, 115x6
Hammer Curls 40x9, 45x8
Seated Mach. Dips 90x15, 180x10, 180x10
Bent-Over Cable Ext. 75x10, 80x10, 80x10
Lying DB Ext. 35x10, 35x10
Wow, those Barbell Rows really kicked my butt today! Barbell Rows are like Squats, one of those exercises that uses so many muscle groups, it just takes everything out of you. I was huffing and puffing after the heavier sets. My lower back was a little weak but it was holding up enough to get through the Barbell Rows and Cable Rows. I felt a strain on the Deadlifts so I only went up to 345 for my last set.
I haven’t done this biceps workout in a while either. It felt good to do Incline Curls and Barbell Curls again. I also did a light workout for the triceps today too. I’m going to do this after every bicep workout because my triceps need to get bigger.
I ate good today, keeping the carbs moderate for a training day and the protein was high. Here is exactly 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 Vassive CE
Meal 3 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive-NO
Meal 4 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving Vassive CE
Meal 5 – 4.09 oz lean ground turkey, 119 grams sweet potato, 3.21 oz broccoli
Meal 6 – Protein Drink consisting of 2 scoops of Pro Complex
Meal 7 – 6 oz marinated salmon, 1 cup green beans
Meal 8 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Today’s diet came out to 2801 calories with 324 grams of protein, 232 grams of carbohydrates and 57 grams of fat. This breaks down to 46% protein, 33% carbs and 18% fats.
Saturday, March 29, 2008
Today was my day off from the gym. I weighed 212 pounds this morning and the waist was finally down to 35”. I should be able to get my waist down below 34” for my guest posing in 5 weeks.
I did a product demonstration for Optimum Nutrition products at the new Capital Nutrition store in Naperville. Monica Brant and Dennis James were also making an appearance at the store today.
When I was at the store in the afternoon, the store managers ordered some sushi from next door so I had that for lunch. Other than the sushi, I stayed on my diet today and ate good. 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 1 scoop Whey Gold, 1 scoop Pro Complex, 1 T. flaxseed oil
Meal 3 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 4 – Spicy Tuna Sushi
Meal 5 – 4.06 oz lean ground turkey, 147 grams sweet potato, 3.07 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Whey Gold, 1 serving Vassive CE
Meal 7 – 1 egg, 8 egg whites, 4 T. salsa, 1 t. natural peanut butter
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
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