John Hansens Training Diary Week of Nov 25th 2007

by: John Hansen - November 27th, 2007

John Hansen’s Diary – Week of 11-25-07

Sunday, November 25th, 2007
Today is the beginning of my fourth week of training in this training cycle. Matt and I decided to start training on Sunday this week instead of Monday because I am going out of town this weekend so we have to wrap up our training by Thursday. We went to the gym today at 4pm to do chest, triceps and calves. Here is how the workout went:

DB Bench Press 75x12, 100x10, 120x7, 120x6
Incline Press 185x10, 225x8, 255x5
Incline Flyes 80x10, 85x8, 85x8
Close-Grip Bench Press 135x12, 185x8, 205x6
Seated DB Extension 90x12, 100x10, 100x10
Bench Dips BWx15, 80x14 followed by BWx10,
80x12 followed by BWx10
Standing Calf Raises 340x15, 440x12, 520x10
Seated Calf Raises 100x12, 150x10, 200x8

I was a little stronger today than my last workout. I did more reps on the DB Bench and Incline Flyes and I went up in weight on the Incline Press. I was stronger on all the exercises for triceps and I also trained calves a little heavier.

I had this terrible ache in my glutes today where the muscle ties in with the hamstrings. At first, I thought it was related to the pulled glute I had on Friday’s leg workout but it was different. This wasn’t a pull, it was just this ache in the muscle on both glutes. I couldn’t figure out what the heck it was.

Later on that night, when I got home from the workout, the ache had moved more into my lower back. I iced it when I went to bed in case it was from straining my back on my leg day when I did squats. The ice seemed to help a little but it didn’t go away before I fell asleep.

My bodyweight today was at 214 pounds and the waist was at 35 ½”. I’m guessing this increase in weight was from the sodium foods I ate yesterday at the restaurant when I ate lunch. I ate good today, back on the diet after the holidays. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal
Meal 2 – Protein Drink consisting of 2 scoops of Pro Complex, 1 T. flaxseed oil
Meal 3 – 3.7 oz lean ground turkey, 153 grams of sweet potato, 3.42 oz broccoli
Meal 4 – Pre-workout Drink – 1 serving Whey Gold Standard, 1 serving creatine
Meal 5 – During Workout – 1 serving Vassive EA8, 1 serving Vassive NO
Meal 6 – Post Workout – 2 scoops 2:1:1 Recovery with 1 serving creatine
Meal 7 – 6 oz marinated salmon, 1 cup green beans
Meal 8 – Protein Drink consisting of 1 serving Pro Complex, 1 serving Casein protein
Meal 9 – Protein Drink consisting of 2 scoops of Casein protein, 1 T. flaxseed oil

Today’s diet came out to 2751 calories with 316.4 grams of protein, 215 grams of carbohydrates and 66 grams of fat. This breaks down to 46% protein, 31% carbs and 22% fats.

Monday, November 26th, 2007
As I feared when I went to bed last night, my back was not in good shape this morning when I woke up. The whole lower back area was really aching. I called Matt and told him that I was going to train back tomorrow instead of risk hurting it more today.

I ran some errands in the morning and then was working on the computer in the afternoon. When I was sitting at the computer, I tried icing my lower back to bring down any strain or inflammation it might have.

I had clients from 3:30 to 8:30 at night and the back was getting worse each hour. One of my clients recommended that I take some Aleve to reduce the inflammation. When I was on my way to train one of my in-home clients, I stopped at the store and bought some Aleve and popped a couple of them. Within an hour, my back was much, much better and the pain was gone.

My diet was a little lower in calories and protein today because I missed a protein drink. 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 of Whey Gold Standard, 1 scoop Pro Complex, 1 T. flaxseed oil
Meal 3 – 4.16 oz lean ground turkey, 160 grams sweet potato, 3.21 oz. broccoli
Meal 4 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg Protein
Meal 5 – 3.81 oz sirloin steak, 1/2 cup green peas, Mini-Bag Popcorn
Meal 6 – 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet came out to 2299 calories with only 251 grams of protein, 160 grams of carbs and 65 grams of fat. My bodyweight this morning was 212.5 pounds and my waist went back down to 35 ¼”.

Tuesday, November 27th, 2007
I went back to the gym today to train back and biceps. My back was much better than yesterday but I thought I would play it safe and just do the “girlie man” machine exercises instead of my basic workout of barbell rows and deadlifts.

It was sort of a disappointing workout but I didn’t want to risk straining my back before I go out of town this weekend. If I throw my back out or strain it, I’m usually in pain for a good 6-7 days so I didn’t want to go through that again. Here is the workout I did today:

Close-Grip Pulldowns 130x15, 180x12
Barbell Rows – Bench 135x10, 185x8, 185x8
Hammer Strength – One-Arm Rows 90x12, 135x10, 185x8, 185x8
DB Rows – Bench 70x10, 70x8
Incline Curls 45x10, 50x8, 50x7
Barbell Curls 95x10, 115x8
Hammer Curls 45x10, 50x8

Instead of the regular barbell rows, I did the rows on a machine that had an incline bench with a bar attached to it. It was sort of like a T-bar row except you lay with your chest on a bench to avoid the lower back. Next, I did the one arm rows on the Hammer Strength machine. I finished off with two arm dumbbell rows laying face down on an incline bench.

My biceps workout was about the same as the last workout. I used the same weights for Incline Curls but I did go a little heavier on Barbell Curls. Not much of a workout today.

My diet today was my typical training day diet. I ate nine small meals today but it was all clean food. Here is what I ate today:

Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout Meal) – 1 serving Whey Gold Standard, 1 serving creatine
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 – 3.92 oz lean ground turkey, 137 grams sweet potato, 3 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 serving Pro Complex, 1 scoop Egg Protein
Meal 8 – 6 oz marinated salmon, 1 cup green beans, 1 bag of Mini-Popcorn
Meal 9 – 2 servings Casein Protein, 1 T. flaxseed oil

My bodyweight this morning was at 211 pounds and my waist was at 35 ¼”. Hopefully, I can get the waist down to 35” before this weekend because I know I will put on some weight this weekend eating restaurant food.

Wednesday, November 28th, 2007
I went back to the gym today for shoulders, traps and calves. I’ll finish up the workout week tomorrow with legs and then come back to the gym on Monday after taking three days off. My back was much better today so I didn’t have to be so careful with everything I did at the gym.

I went a little heavier on Seated DB Press today, up to 95’s instead of 90’s. I also added a set to the Seated Side Laterals and went up in weight on Lying Side Laterals. I stayed with the same weight on DB Shrugs but I added another set. With calves, I used the same weight on the Donkey Calf Raises (on a machine) but I did more reps than last time.

Seated DB Press 45x18, 70x12, 95x10, 95x9
Seated Side Laterals 40x12, 45x10, 50x8, 50x7
Upright Rows 115x12, 135x9
Lying Side Lateral Raises 30x12, 35x10
DB Shrugs 110x12, 130x8, 130x8
Donkey Calf Raises (Mach.) 400x20, 400x20, 400x18
Face Down Calf Raises 240x10, 260x10

My bodyweight this morning was down to 209 pounds and the waist was still at 35 ¼”. I ate good today although I did go out for a cheat meal at night. I stopped by Potbelly’s on my way home from work and had the tuna salad sandwich on wheat (only tomato and lettuce) along with a cup of chili and, of course, the delicious chocolate-oatmeal cookie. Here is what I ate today:

Meal 1 – Protein Drink consisting of 2 scoops of Whey Gold Standard
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
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 – 4.32 oz lean ground turkey, 117 grams sweet potato, 3.17 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein protein, 1 T. flaxseed oil
Meal 8 – Cheat Meal – Potbelly’s
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Thursday, November 29th, 2007
Today was my last workout of the week before I leave out of town for the weekend. I’m going to Montreal this weekend from Friday to Sunday so I won’t be back to the gym until Monday.

I trained abs and legs today. I had a good workout and I was stronger than the last leg workout we did. In fact, I went up on weight for EVERY exercise today over the same workout two weeks ago. Good workout!

Hanging Knee Raises BWx40, BWx30
Supersetted with
Crunches – Bench BWx30, BWx25
Leg Curls 110x12, 130x10, 140x8
DB Stiff-leg Deadlifts 100x12, 125x8, 125x8
Leg Extensions (Body Master) 130x20, 170x15, 200x12
Leg Press 450x15, 630x12, 810x10, 860x10
Front Squats 135x12, 175x8, 185x8
Walking Barbell Lunges 105x12, 115x12

My weight this morning was up two pounds from yesterday to 211 pounds. My waist was still at 35 ¼” so that was good. I ate good today, keeping my carbs moderate for a training day with the protein 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 Drink) – 1 serving Vassive-NO, 1 serving creatine
Meal 3 – (During Workout) – 1 serving Vassive EA8, 1 serving BCAA+Creatine
Meal 4 – (Post-Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 5 – 4.23 oz lean ground turkey, 148 grams sweet potato, 3.35 oz broccoli
Meal 6 – Protein Drink consisting of 1 serving Pro Complex, 1 serving Casein protein, 1 T. flaxseed oil
Meal 7 – 6 oz marinated salmon, 1 cup green beans, Mini-Bag Popcorn (100 calories)
Meal 8 – Protein Drink consisting of 1 serving Pro Complex, 1 serving Egg Protein
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil

Today’s diet added up to 2798 calories with 293 grams of protein, 256 grams of carbohydrates and 66 grams of fats. This breaks down to 42% protein, 37% carbs and 21% fat.

Off to Montreal tomorrow! Back to the gym on Monday…..

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