John Hansens Training Diary Week of Dec 2nd 2007
by: John Hansen - December 14th, 2007
John Hansen’s Diary – Week of 12-2-07 Tuesday, December 4th, 2007
Back to the gym today! I got in late on Sunday night from my trip to Montreal thanks to the bad weather we had in Chicago on Saturday. My 4:30pm flight on Sunday was cancelled and I was transferred to another flight that was supposed to leave Montreal at 7pm but it ended up being delayed until 11pm. By the time I got home and got to bed, it was almost 2am so I was way too tired on Monday to get my workout in.
My bodyweight this morning was up to 216.5 pounds and my waist was way up to 35 ¾”. Big difference from the 210 pounds with a 35 1/8” waist I had before I left on Friday. All that good eating I did over the weekend did me in. Hopefully, some of it is water retention and I’ll lose most of it this morning.
I trained chest, triceps and calves today at the gym. My training partner Matt is so gung-ho about training lately, he couldn’t wait until today to train chest so he did that workout yesterday. He was in the gym at the same time I was today to spot me on chest. I went heavier on every exercise I did today compared to the same workout two weeks ago so this was another effective workout today. Here is how it went:
Bench Press 225x10, 255x7, 265x6
Incline DB Press 100x10, 115x7, 115x6
Flyes 80x10, 80x10, 85x8
DB Pull-overs 100x12, 110x9
Tricep Pushdowns 100x12, 120x10, 130x7
Decline Tricep Ext. 100x12, 120x9, 130x6
Dips BWx9, BWx9
Seated Calf Raises 100x20, 150x15, 200x7, 200x8
Standing Calf Raises 430x12, 500x8
My diet today was back on track (sort of). I ate good but I did eat a big cheat meal and I ate a whole loaf (yes, I said a WHOLE LOAF) of homemade banana bread. You know how it is with that homemade banana bread, you start with one slice and you just can’t stop! LOL
Aside from the loaf of banana bread, 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 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 – 3.35 oz lean ground turkey, 140 grams sweet potato, 3.14 oz broccoli
Meal 6 – Protein Drink consisting of 1 serving Pro Complex, 1 serving Casein Protein, 1 T. flaxseed oil
Meal 7 – Protein Drink consisting of 1 serving Pro Complex, 1 serving Egg Protein
Meal 8 – 4.23 oz sirloin steak, ½ cup green peas
Meal 9 – Protein Drink consisting of 2 servings Casein Protein, 1 T. flaxseed oil
Today’s diet came out to 2792 calories (not including the banana bread) with 303 grams of protein, 225 grams of carbs and 68 grams of fat.
Wednesday, December 5th, 2007
My weight today was down to 214.5 pounds in the morning on an empty stomach with my waist down a ¼” to 35 ½”. I was surprised it dropped after eating that whole loaf of banana bread yesterday!
I went to the gym by myself today to train back and biceps. I used basically the same weights I used two weeks when I did this workout last. My One-Arm DB Rows and T-Bar Rows were up a little but only by 5 pounds on the DB Rows and 15 pounds on the T-Bar Rows. Here is how it went:
Close-Grip Pulldowns 130x15, 180x10
Wide-Grip Chins BWx10, BWx8, BWx8
One-Arm DB Rows 110x12, 130x8, 135x7
T-Bar Rows 4 plates (180 lbs) x 10, 5 plates (225 lbs) x 8, 5 plates plus 15 lbs (240 lbs) x 7
Hyper-Ext. BWx20, 45x15 followed by 10, 45x15
Followed by BWx8
Alternate DB Curls 50x10, 60x7, 60x7
Preacher Curls – Seated 80x9, 90x7
Wrist Curls 115x12, 115x10
Friday, December 7th, 2007
Yesterday was my day off from the gym and I cheated on my diet again. Damn, I don’t know what’s with me this week! I really have a sweet tooth after getting off the diet last weekend. I thought I would be ready to eat good all week after cheating from Friday to Sunday but it’s just the opposite. Between the banana bread on Monday and Tuesday and the chocolate chip cookies I ate on Wednesday, this is turning out to be a bad week for the diet.
Yesterday, I stopped at a restaurant for lunch and had a chicken sandwich (real chicken, not breaded) with a bowl of soup. That wasn’t too bad but, later that evening, I decided to have some microwave popcorn also. Instead of eating the usual Mini-Bag of popcorn which is only 100 calories, I mistakenly put in the big bag of popcorn which has probably 2-3x the amount of calories (not to mention the sodium!).
Today, my weight was up to 215.5 pounds and the waist was a huge 36”! I’m hoping a lot of it is water retention from the sodium and not fat. I guess I’ll get my answer tomorrow.
I went to the gym today to train delts, traps and calves. I went a little heavier on Military Presses, I added an extra set to Side Lateral Raises, I went heavier on Bent-Over Laterals and Shrugs and I even pushed the calf workout a little bit harder today. Here is how it went:
Seated Military Press (1 ½ reps) 135x10, 165x7, 190x5
Side Lateral Raises 45x12, 50x9, 55x7, 55x6
Bent-Over Lateral Raises 40x10, 45x8, 45x8
Seated Shrugs 225x12, 315x10, 385x8, 385x8
Donkey Calf Raises 187 lbs plus 45 x 25, 187 lbs
Plus 135 x 25 and 20 reps
Facing Down Calf Raises 240x12, 260x10, 260x10
After the workout, I did 13 minutes of cardio on the treadmill. I know, 13
minutes isn’t a lot but I am out of practice when it comes to cardio. I used
the treadmill at 3.1 mph @ 8.0 incline.
I was back on track with the diet today. My carbs were pretty high but I ate
clean. 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 Vassive-NO, 1 serving creatine
Meal 4 – (During Workout) – 1 serving Vassive EA8, 1 serving Vassive CE
Meal 5 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 6 – 4.2 oz lean ground turkey, 133 grams sweet potato, 2.7 oz broccoli
Meal 7 - Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Egg
Protein
Meal 8 – 3.39 oz sirloin steak, ½ cup green peas, Mini Bag Popcorn
Meal 9 – Protein Drink consisting of 2 scoops Casein Protein with 1 T.
Flaxseed oil and another Mini Bag of Popcorn.
Today’s diet came out to 2739 calories with 282 grams of protein, 279
grams of carbs and 55 grams of fat. The breakdown for today’s diet was
41% protein, 41% carbs and 18% fat.
Saturday, December 8th, 2007
Wow, what a change in my weight and waist today. After getting back on my normal diet yesterday, I lost 5 pounds of water and 1/2” off my waist. Today, my weight was down to 210.5 pounds and my waist was at 35 ½”.
We trained legs today, the toughest workout of the week. The last time I did this workout, it was messed up because my glutes were bothering me from my lower back being injured. I was feeling ok today so I wanted to have a good, productive leg workout today.
I decided to go back to Pause Squats today instead of regular Squats to take the strain off my lower back. In addition to holding each rep for 2 seconds at the bottom position of the exercise, I also put a bench in the squat rack and went all the way down to the bench and stayed there for 2 seconds before coming back up. This really limited my poundages on the Squat but that was good because I didn’t strain the back as much.
I also did 1 ½ reps on the Hack Squat to make that exercise harder. I can’t remember the last time I even did Hack Squats with the 1 ½ reps because I had to lay off them for so long when I had tendonitis in my right knee. They really, really wiped me out when I did them after the Pause Squats. In fact, I only did 4 sets total for hamstrings because the Squats and Hacks did me in.
Right after I finished training, I went to the NPC Midwest IronMan contest at the Gateway Theater in Chicago. My legs were in a state of shock after this workout so it was tough to stand up. Great leg workout today!
Hanging Knee Raises BWx40, BWx30
Supersetted with
Kneeling Cable Crunches 150x25, 150x20
Leg Extensions (Flex machine) 150x20, 180x15, 225x10
Pause Squats 225x10, 275x8, 295x8
Hack Squats (1 ½ reps) 180x10, 230x8, 250x6
DB Leg Curls 55x10, 65x8
Stiff-leg Deadlifts 185x10, 225x10
As for the diet, I stayed on it to the letter again today. Maybe I’m finally over my cravings.
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – 4.33 oz lean ground turkey, 139 grams sweet potato, 3.03 oz broccoli
Meal 3 – (During Workout) – 1 serving Vassive-NO, 1 serving Vassive EA8
Meal 4 – (Post Workout) – 2 scoops 2:1:1 Recovery, 1 serving creatine
Meal 5 – 6 oz marinated salmon, 1 cup green beans
Meal 6 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil and a Mini-Bag of Popcorn
Today’s diet was a little lower in calories and protein because I missed a protein drink. I ate 2503 calories with 244 grams of protein, 236 grams of carbs and 64 grams of fat.
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