John Hansens Training Diary Week of March 30th 2008

by: John Hansen - April 1st, 2008

John Hansen’s Training Diary – Week of March 30th, 2008

Sunday, March 30, 2008
My weight and waist today were the same as yesterday. I weighed 212 pounds and my waist was at 35”. Today was my day off from the gym so kept my carbs pretty low. I had four protein drinks in addition to my three regular meals so my protein was higher than normal. 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 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 4 – 4.27 oz lean ground turkey, 133 grams sweet potato, 3.28 oz broccoli, 1 t. natural peanut butter
Meal 5 – 3.95 oz sirloin steak, ½ cup green peas
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out 2768 calories with 340 grams of protein, 141 grams of carbohydrates and 80 grams of fats. This breaks down to 49% protein, 20% carbs and 26% fats. Back to the gym tomorrow!

Monday, March 31, 2008
Today is the last day of the month. This month was not a great one for my training or diet because I was sick for two full weeks after getting home from the Arnold Classic. I’m back on track now though and my waist is the smallest now than it has been all year. I’m also slowly building up my strength and my size after losing some weight when I was sick.

My weight was at 211 pounds today and the waist was still at 35”. I went to the gym today to train chest, triceps and calves. My strength was up a little more from the last chest workout and I got some cardio in too.

Bench Press 225x10, 265x5, 265x5
Incline DB Press 100x10, 115x6, 115x5
Flyes 75x9, 80x8, 80x6
Pull-overs 100x10, 100x10
Tricep Pushdowns 100x10, 120x8, 120x7
Decline Tricep Ext. 100x10, 120x8, 120x7
Dips BWx10, BWx8, BWx8
Seated Calf Raises 100x20, 150x14, 170x12
Standing Calf Raises 340x10, 440x10, 500x8

Cardio – 20 minutes on treadmill, 3.2 mph @ 8.0 incline

My diet today was right on track. I didn’t take my creatine before my workout so my carb intake was slightly lower. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – Protein Drink consisting of 2 scoops Whey Gold
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 – 4.44 oz lean ground turkey, 123 grams sweet potato, 3.07 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 7 – 6 oz marinated salmon, 1 cup green beans
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2713 calories with 290 grams of protein, 217.5 grams of carbs and 67 grams of fats. This breaks down to 43% protein, 32% carbohydrates, 22% fats.

Tuesday, April 1, 2008
My weight and waist were exactly what they were yesterday. My bodyweight in the morning was at 211 pounds and the waist was at 35”. I was training legs today in the morning and I was hoping my back would hold out because I wanted to go heavier than the last leg workout.

I increased either the weight or the reps on every exercise today so it was a good workout. I did more reps on the ab exercises and more reps on the Leg Extension. I went up in weight on Squats, Hack Squats, Leg Curls and Stiff leg Deadlifts. Here is how it went:

Hanging Knee Raises BWx35, BWx25
Kneeling Cable Crunches 150x25, 150x20
Leg Extensions (Flex Mach) 150x20, 180x15, 210x11
Pause Squats (2 sec pause on bench) 225x10, 295x7, 295x6
Hack Squats (1 ½ reps) 225x10, 295x7, 295x6
DB Leg Curls 60x10, 70x8, 70x8
Stiff-leg Deadlifts 185x10, 235x8, 235x8

Today’s diet was a little bit higher in carbs. I had egg whites and peanut butter instead of one of my protein drinks so my protein was slightly lower but not much. I still ate 300 grams of protein today. Here is what I ate:

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 – 4.37 oz lean ground turkey, 136 grams sweet potato, 2.96 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 7 – 8 egg whites, 3 T. salsa, 1 t. natural peanut butter
Meal 8 – 3.95 oz sirloin steak, ½ cup green peas
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2899 calories with 301 grams of protein, 231 grams of carbohydrates and 74 grams of fats. This breaks down to 42% protein, 32% carbs and 23% fats. Tomorrow is my day off and then back to the gym on Thursday.

Wednesday, April 2, 2008
Today was my day off from the gym. My weight was down a little to 210 pounds and the waist is still at 35”. I’m hoping the waist goes down a little by the end of the week.

My diet today was lower in carbs and still high in protein. My calories were almost up to 2600 and the fats were around 80 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 of Whey Gold, 1 T. flaxseed oil
Meal 3 – 3.92 oz lean ground turkey, 125 grams sweet potato, 3.07 oz broccoli
Meal 4 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 5 – 6 oz marinated salmon, 1 cup green beans
Meal 6 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein and 1 t. natural peanut butter

Today’s diet came out to 2583 calories with 303 grams of protein, 142 grams carbohydrates and 79 grams of fats.

Thursday, April 3, 2008
My bodyweight today was up to 211 pounds again and the waist is holding steady at 35”. I went back to the gym to train delts and calves.

I was stronger on everything today and used more weight on nearly every exercise. My lower back was feeling a little strained but it wasn’t too bad and I was able to do the Military Press and Shrugs with no problems but I did sit down for my Rear Lateral Raises.

I also tried a new exercise, which was like a wider grip Upright Row to work my traps. The first set was good but I went 50 pounds heavier on the second set and it strained the back of my neck a little. Here is how it went:

Seated Military Press 95x12, 135x12, 175x8, 185x8
Side Lateral Raises 45x12, 50x10, 55x7 drop set to 40x6, 55x6 drop set to 40x5
Wide-Grip Upright Rows 135x8, 185x6
Seated Bent-Over Laterals 35x10, 40x8, 40x8
Seated Barbell Shrugs 225x12, 315x10, 385x8, 385x6
Donkey Calf Raises 190 plus 45 lbs x 25, 190 plus 135 lbs x25 x 2 sets
Leg Press Calf Raises 450x12, 540x10, 540x10

Cardio after workout – 20 minutes on treadmill, 3.2 mph @ 8.0 incline

My diet was good today but I did have my cheat meal of the Mini-
Bag of popcorn today. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup 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 oz lean ground turkey, 141 grams sweet potato, 3.14 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 7 – 4.13 oz sirloin steak, Mini-Bag Popcorn
Meal 8 – 8 egg whites, 1 T. salsa
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2853 calories with 296 grams of protein, 243 grams of carbs and 65 grams of fats. This breaks down to 42% protein, 34% carbs and 21% fats.

Friday, April 4, 2008
My weight today was still at 211 pounds and the waist is still at 35”. I’m hoping to see the waist go down a little this weekend. I was back at the gym today to train my back and biceps. It wasn’t a great workout because my lower back was feeling a little strained. The back workout was ok and the biceps were a little better. I also did a pump workout for the triceps today also. Here is how the workout went today:

Close-Grip Pulldowns 130x15, 180x10
Wide-Grip Chins BWx10, BWx8, BWx7
One-Arm DB Rows 100x12, 125x8, 125x7
T-Bar Rows 4 plates x 10, 4 plates plus 25 lb x 8 x 2 sets
Hyper-Ext. BWx20, 45x15 drop set BWx10, 45x12 drop set BWx8
Alternating DB Curls 45x10, 55x7, 55x6
Seated Preacher Curls 80x8, 90x7
Reverse Curls 80x10, 100x8
Wrist Curls 95x12, 115x10, 135x7
Seated Tricep Dips 90x15, 180x12, 200x10
Bent-Over Cable Ext. 75x12, 80x10, 80x10
Lying DB Ext. 35x12, 40x10, 40x9

Today’s workout was progressively a little better than the last back and biceps workout. I did more reps on the Wide-Grip Chins, I went up from the 120’s to the 125’s on DB Rows, T-Bars were the same because my lower back was feeling a little strained. I went from the 50’s to the 55’s on the DB Curls and I went up to 90 pounds on the Preacher Curls. I also added Reverse Curls and Wrist Curls to the workout as I haven’t been doing these for a while. I finished off with a pump workout for the triceps to get my arm size up.

On my diet today, I kept the carbs a little lower than yesterday and I upped the protein. 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 Vassive CE
Meal 3 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive-ON
Meal 4 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving Vassive CE
Meal 5 – 4.55 oz lean ground turkey, 113 grams sweet potato, 3.07 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 t. natural peanut butter
Meal 7 – 6.63 oz Southwest Salmon, 2 T. salsa, 1 cup green beans
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2949 calories with 327 protein, 224 grams of carbs and 71 grams of fats. This breaks down to 44% protein, 30% carbs and 22% fats.

Saturday, April 5, 2008
I was disappointed today because my waist didn’t go down like I was expecting. My weight was at 211.5 pounds and the waist was at a solid 35”.
I went into the gym today and did a short, “light” workout to burn some more calories. I did abs and then some light legs followed by 25 minutes of cardio. Here is how the workout went:

Incline Sit-ups BWx40, BWx30
Lying Leg Raises BWx25, BWx20
Alternating Crunches BWx20, BWx20
Seated Knee Raises BWx20, BWx20
Leg Extensions (Body Master Machine) 100x20, 130x15, 160x15
Leg Press 270x15, 360x15, 450x15
Sissy Squats BWx8, BWx8
Smith Mach. Lunges 95x10, 95x10

Cardio – 25 minutes on the Treadmill, 3.2 mph @ 8.0 incline

I added half of a Recovery drink after the workout, which I’m not really sure if that was the right thing to do or not. I try to keep my carbs lower on my off days so maybe I shouldn’t have added that drink. I’ll see if the waist goes down tomorrow. Here is what I ate today:

Meal 1 – 2 eggs, 8 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-Workout) – 2 servings Whey Gold
Meal 3 – (Post Workout) – 1 scoop 2:1:1 Recovery, 1 serving Vassive CE
Meal 4 – 4.09 oz lean ground turkey, 134 grams sweet potato, 3.46 oz broccoli
Meal 5 – 3.49 oz sirloin steak, ½ cup green peas
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein

I worked the Optimum Nutrition booth tonight at the NPC Mid-Illinois in Ottawa, Illinois tonight so I ate my lunch and dinner before I left for the show. At the show, I brought two protein drinks with me. When I got home, I was going to have egg whites for my last meal but I decided to just have a protein drink instead because it was so late. My diet today consisted of 2641 calories, 319 grams of protein, 183 grams of carbohydrates and 59 grams of fats.

The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.