John Hansens Training Diary Week of May 11th 2008

by: John Hansen - May 14th, 2008

John Hansen’s Training Diary – Week of May 11th, 2008

Sunday, May 11th, 2008
My weight today was down a little to 207.5 pounds and the waist is still holding steady at 34 ½”. I have seven full weeks to get ready for my photo shoot with IronMan Magazine so I still have time as long as I can consistently lose the fat each week.

I was going to do cardio today on my day off but I decided to take the day off instead. I like to take a full rest day at least 1-2 days per week, even when I am trying to lose fat and get cut up.

It was Mother’s Day today so I went over to my brother’s house to celebrate Mother’s Day with my family. Of course, I brought all my own food with me so I would stay on the diet all the way. I don’t want any delays or blow my diet in any way this close to being ripped. I kept the carbs really low today, down to 137 grams, and the calories were around 2500. 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 Pro Complex, 1 scoop Egg Protein and 1 T. flaxseed oil
Meal 3 – 4.2 oz lean ground turkey, 123 grams sweet potato, 3.03 oz broccoli
Meal 4 – 6 oz marinated salmon, 1 cup green beans
Meal 5 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein
Meal 6 – 1 egg, 7 egg whites, 3 T. salsa, 18 grams natural peanut butter
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2498 calories with 282 grams of protein, 137 grams of carbohydrates and 83 grams of fats. This breaks down to 45% protein, 22% carbs and 30% fats. Back to the gym tomorrow!

Monday, May 12th, 2008
My weight today was up a little to 209.5 pounds with a 34 ½” waist. I’m really hoping the waist goes down in the next day or two so I’m a little bit ahead of schedule and I’m not sweating it out until the last week.

I went back to the gym today to train chest, triceps and calves. I tried to train heavy again after my light week last week. I was a little weaker than my last heavy workout but I was close to where I was last time. Here is what I did:

Bench Press 225x8, 265x6, 265x5
Incline DB Press 100x10, 110x6, 110x6
Flyes 80x9, 80x8, 80x7
DB Pull-overs 100x12, 100x10
Tricep Pushdowns 100x10, 120x8, 130x7
Decline Tricep Extensions 100x10, 120x8, 120x8
Dips BWx10, 25x8, 25x8
Seated Calf Raises 100x20, 150x15, 200x8, 200x8
Standing Calf Raises 360x12, 460x10, 520x8

I didn’t do any cardio today because I was running a little late and I had another an appointment in the afternoon. I will do some cardio later in the week and try and get in 2-3 days of cardio this week.

For my diet today, my carbs were slightly higher today after two low carb days over the weekend. Here is what I ate today:

Meal 1 – Protein Drink consisting of 2 scoops Whey Gold
Meal 2 - 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – (Pre-Workout) – 1 serving Whey Gold, 1 serving creatine, 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, 1 serving creatine
Meal 6 – 4.09 oz lean ground turkey, 124 grams sweet potato, 3.28 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 8 – 3.92 oz round steak, 29 grams pasta sauce, ½ cup green peas
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2810 calories with 299 grams of protein, 227 grams of carbohydrates and 70 grams of fats. This breaks down to 43% protein, 32% carbs and 22% fat.

Tuesday, May 13th, 2008
My bodyweight was way down today to 206 pounds and my waist went down another quarter of an inch to 34 ¼”. I was so happy to see my waist go down because it seems like I am on schedule to lose a little off my waist each week now instead of every week and a half.

I was training legs today and I wanted to do heavy squats. My lower back was feeling ok so I was hoping it would hold out during the heavy sets. I changed things a little today by not putting the bench in the squat rack today. Instead, I just went low and then had Matt count “1-2” before coming back up. This seemed to work better for me and I felt like I had more power coming out of the hole than I did when I was sitting on the bench.

My lower back was starting to feel a little strained on the last set but I didn’t hurt it and I got through the workout. I drank a Speed Shot before I went to the gym and this seemed to really make a noticeable difference in my energy and power. I definitely felt like I had more drive and intensity when I was doing the squats so I’m going to make drinking a Speed Shot a regular thing, especially when I am dragging from this diet. Here is how the workout went today:

Hanging Knee Raises BWx40, BWx30
Kneeling Cable Crunches 150x25, 170x20
Leg Extensions (Flex) 150x20, 150x15, 210x12
Pause Squats 225x10, 275x8, 315x6, 335x5
Hack Squats – 1 ½ reps 225x10, 275x8, 315x7
DB Leg Curls 65x8, 75x7, 75x6
Stiff-leg Deadlifts 185x10, 235x9, 255x7

This was one of the best leg workouts I’ve had in quite awhile. My squats were much better today and I also went heavier on DB Leg Curls and Stiff-leg Deadlifts. I can’t go heavy on Squats all the time because of the compressed discs in my lower back but it feels great to go somewhat heavy once in awhile.

My diet was really good today. My carbs were much lower than yesterday and my protein was over 300 grams. I’ve got my diet down just right now where I seem to be losing the fat consistently and I should be able to get really ripped in another month and a half. 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, 1 serving Threshold
Meal 3 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive NO
Meal 4 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 5 – 4.37 oz lean ground turkey, 119 grams sweet potato, 3.10 oz broccoli
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg 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

My calories today came out to 2834 with 311 grams of protein, 212 grams of carbohydrates and 75 grams of fats. This breaks down to 44% protein, 30% carbohydrates and 24% fats.

Wednesday, May 14th, 2008
My weight today was up a little to 208.5 pounds and the waist is still at 34 ¼”. Today was my day off from the gym so I did some cardio in the morning after I finished training my client.

I had a protein drink with one scoop of Whey Gold and one serving of Vassive EA8 before I left for the gym to train my client and then I did 30 minutes of cardio after I finished training my client. I did 10 minutes on the Step Mill machine and then did another 20 minutes on the treadmill at 3.3 mph and 9.0 incline. This was tough but I’m glad I got some cardio in on my day off.

My diet was good today. I ate around 150 grams of carbs and my calories were around 2500. Here is what I ate today:

Meal 1 – Protein Drink consisting of 1 scoop of Whey Gold, 1 serving Vassive EA8
Meal 2 – (After Cardio) – 1 serving Whey Gold, 1 serving creatine
Meal 3 – 2 eggs, 8 egg whites, 1 cup oatmeal, ½ cup blueberries
Meal 4 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 5 – 4.09 oz lean ground turkey, 129 grams sweet potato, 3.14 oz broccoli
Meal 6 – 1 egg, 7 egg whites, 3 T. salsa, 23 grams natural peanut butter
Meal 7- 3.25 oz round steak, ½ cup green peas
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2541 calories with 275 grams of protein, 148 grams of carbohydrates and 83 grams of fats. This breaks down to 43% protein, 23% carbs and 29% fats. Back to the gym tomorrow!

Thursday, May 15th, 2008
My bodyweight this morning was down again a little to 207.5 pounds and the waist is still at 34 ¼”. I’m hoping to get the waist down to 34” by early next week to stay on schedule.

I was training delts, traps and calves today. I went moderately heavy, almost going as heavy as I did on my last shoulder workout before I did my light training week last week. I went up to 205 on the Seated Military Press, 50’s on the Side Lateral Raises and 365 pounds on the Seated Shrugs.

I also trained neck today, using a 25 pound plate for resistance for the front and both sides of my neck. I did these exercises laying on an exercise bench and putting a towel between the plate and my head. I used the neck harness to train the muscles in the back of my neck. I can tell I am going to be sore from this exercise because I haven’t used that neck harness in YEARS!

Seated Military Press 95x12, 135x10, 185x8, 205x6
Side Lateral Raises 40x12, 45x10, 50x8, 50x7
Bent-Over Lateral Raises 35x12, 40x10, 45x8
Seated Barbell Shrugs 225x12, 315x10, 365x10, 365x9
Neck (Front and Sides) 25x15, 25x12
Neck (Rear) 35x12, 35x12
Donkey Calf Raises 190 plus 45 lbs x 25, 190 plus 135 lbs x 25 x 2 sets
Leg Press Calf Raises 540x12, 630x12, 630x12

Cardio – 20 minutes on Treadmill – 3.3 mph @ 9.0 incline

My diet today was very good. I kept the carbs right around 200 grams and my protein was again over 300 grams. Here is what I ate today:
Meal 1 – Protein Drink consisting of 2 scoops of Whey Gold
Meal 2 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – (Pre-Workout) – 1 serving Whey Gold, 1 serving creatine, 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, 1 serving creatine
Meal 6 – 4 oz lean ground turkey, 103 grams sweet potato, 3.07 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 2770 calories with 310 grams of protein, 206 grams of carbohydrates and 71 grams of fats. This breaks down to 45% protein, 30% carbs and 23% fats.

Friday, May 16th, 2008
My weight today was down a little to 206.5 pounds and the waist is still at 34 ¼”. I was supposed to train back and biceps this morning but Matt wanted to train tomorrow instead so we just took the day off.

I stayed on my regular non-training day diet and kept the carbs under 150 grams. It was actually sort of nice having the day off and I’m looking forward to hitting it hard tomorrow. Here is what I ate today:

Meal 1 – Protein Drink consisting of 2 scoops of Whey Gold
Meal 2 – 2 eggs, 8 egg whites, 3 T. salsa, 1 cup of oatmeal, ½ cup blueberries
Meal 3 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 4 – 4.13 oz lean ground turkey, 124 grams sweet potato, 3.03 oz broccoli
Meal 5 – 2 eggs, 7 egg whites, 3 T. salsa, 20 grams natural peanut butter
Meal 6 – 2.75 oz round steak, 25 grams pasta sauce, ½ cup green peas
Meal 7 – 1 scoop Pro Complex protein powder
Meal 8 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2649 calories with 300 grams of protein, 145 grams of carbohydrates and 85 grams of fats. This breaks down to 45% protein, 22% carbs and 29% fat.

I went out with Matt to a local Bar Louie at night and that was a mistake. It was SO HARD sitting there drinking ice water when everyone around me was drinking real drinks and eating. I think I’m going to stay in for the remainder of this diet because going out is just too tough and it’s really not enjoyable when you can’t eat or drink anything. I also added another scoop of protein powder to my diet today because my steak for dinner was so small that I wasn’t eating enough total protein for the day. The added scoop of protein brought my total protein intake to 300 grams.

Saturday, May 17th, 2008
My weight this morning was back up to 208.5 pounds and the waist is still at 34 ¼”. Matt and I went back to the gym in the afternoon to train back and biceps. I was able to go pretty heavy without any trouble from my lower back so it was a good day.

Close-Grip Pulldowns 130x15, 180x10
Wide-Grip Chins BWx12, BWx10, BWx10
One-Arm DB Rows 100x12, 120x10, 125x8
T-Bar Rows 4 plates x 12, 4 plates plus 25 lbs x 10, 5 plates x 8
Hyper-Ext. BWx20, 45 lbs x 15 drop set BWx12, 45 lbs x 15 drop set BWx10
Alternate DB Curls 45x10, 55x8, 60x7
Seated Preacher Curls 80x10, 100x8
Reverse Curls 100x10, 100x8
Wrist Curls 95x15, 115x12, 125x8

I was much stronger today on Wide-Grip Chins, no doubt because I weigh less now. One-Arm DB Rows and T-Bar Rows were also stronger than last time. Biceps were good too, I went up a little on Alt. DB Curls and Preacher Curls. The veins in my forearms and arms were really popping out when I did biceps because I am getting leaner.

For my diet today, I ate around 214 grams of carbohydrates and my calories were almost at 2800. 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 1 scoop Pro Complex, 1 scoop Egg Protein, 1 T. flaxseed oil
Meal 3 – (Pre-Workout) – 1 serving Whey Gold, 1 serving creatine, 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, 1 serving creatine
Meal 6 – 4.23 oz lean ground turkey, 126 grams sweet potato, 3.14 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 2784 calories with 308 grams of protein, 214 grams of carbs and 74 grams of fats. This breaks down to 44% protein, 31% carbohydrates and 24% fats.

I’ve got 5 weeks left until the photo shoot with Optimum Nutrition and 6 weeks until my photo shoot with IronMan Magazine. I’m looking forward to getting the waist down to 34” next week and then I can gradually work my way down to a 33” waist by the time of my first photo shoot.

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.