My Road to the Olympia Week Seven
by: John Hansen - August 18th, 2007
My Road to the Olympia Bodyfat Percentage and Waxy Maize
Monday, August 13th
Talk about Ground Hog Day revisited! My weight is still at 207 pounds (on my “light” digital scale) with the waist holding steady at 35 ¼”. I thought it might be down a little after sticking to the diet all weekend but no go. It will probably go down after I eat more carbs and calories on my training days.
Matt was finally back in the gym today after weeks of traveling for his tennis tournaments. We went to the gym early today, at 11 am, instead of our usual late workout. I prefer going to the gym earlier instead of so late. It’s easier on the diet also.
We trained chest, triceps and calves today. I was really weak on the bench press because my elbows were killing me for some reason. They usually warm up when I get to the heavy sets but no such luck today. However, the rest of my workout was really good. I was stronger on incline dumbbell presses, flyes, pull-overs, pushdowns and dips. The only other exercise that bothered me was the lying tricep extensions on the decline bench which were killing my elbows also. Here is what I did today at the gym:
Bench Press 225x10, 275x6, 275x5
Incline DB Press 100x10, 120x7, 120x6
Flyes 80x10, 85x9, 90x7
DB Pull-overs 110x10, 110x10
Tricep Pushdowns 100x12, 120x10, 130x8
Decline Tricep Ext. 100x12, 120x8, 140x6
Dips BWx12, 25x10, 25x9
Seated Calf Raises 100x15, 150x12, 200x8, 200x8
Standing Calf Raises 320x12, 420x10, 520x8
For my diet today, I have been reading so much good stuff about this workout supplement Waxy Maize that I decided to give it a try for a week or two and see if it works. I was hesitant to try it at first because it is high in carbs but the carbs are supposed to be shuttled directly into the muscle cells so I thought I would try it and see if I noticed any results.
I took 1 scoop of the Waxy Maize with my workout and then 2 scoops after my workout. I also took a scoop of Vassive-NO and 1 scoop of the BCAA and Creatine with the 1 scoop of Waxy Maize during the workout. After the workout, I also took another serving of CGT (Creatine, Glutamine and Taurine) with the 2 scoops of Waxy Maize.
I should have taken a whey protein shake right after I got home from the gym (about 15 minutes after my post-workout drink) but I forgot. As a result, my protein intake today was less than it should have been and my carbs were higher from the Waxy Maize. Here is what I ate today:
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout Drink) Whey Force Shake, 1 serving CGT
Meal 3 – (During Workout) 1 scoop BCAA and Creatine, 1 scoop Vassive-NO, 1 scoop Waxy Maize
Meal 4 – (Post workout) 2 scoops Waxy Maize, 1 scoop CGT
Meal 5 – 3.35 oz turkey, 115 grams sweet potato, 3.14 oz. broccoli
Meal 6 – Protein Drink consisting of 1 scoop of 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 2756 calories, 221 grams of protein, 307 grams of carbs and 61 grams of fat.
Tuesday, August 14th
My bodyweight today was 207 pounds and the waist was still at 35 ¼”. I also got the Skindex Calipers delivered today. I have been waiting for these high-tech calipers to arrive and I was anxious to see where I was at with my bodyfat percentage.
The calipers are very easy to use and the literature included with the calipers says that they are the closest in accuracy when it comes to measuring bodyfat next to the underwater hydrostatic weighing.
I was surprised when my bodyfat came out to 8.5% on the calipers. I thought it would be closer to 12% than 8.5%. I can see I am getting leaner but I know I still have a few inches left to go before I am in top shape. I imagine my bodyfat percentage will be close to 5% when I get down to a 33” waist.
I met Matt at the gym this morning for back and biceps. I was feeling really energized for some reason and had a great workout. My lower back was doing good today so I was ready to rock when I got to the gym.
Close-Grip Pulldowns 130x12, 180x10
Wide-Grip Chins BWx12, BWx10, BWx10
One-Arm DB Rows 110x12, 130x10, 135x8
T-Bar Rows 3 plates and a 25x12, 4 plates and a 25x10, 5 plates and a 25x6
Hyper-Ext. BWx20, 45x15 followed by BWx10 x 2 sets
Alternate DB Curls 45x10, 55x8, 65x6
Preacher Curls 90x10, 100x8
I followed a similar diet today that I did yesterday. I did correct my mistake from
yesterday and added the whey protein drink when I got home from the gym. Here is what
I ate today:
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout) – Whey Force Shake, 1 serving of CGT
Meal 3 – (During Workout) – 1 scoop BCAA and Creatine, 1 serving Vassive-NO, 1
serving Waxy Maize.
Meal 4 – (Post-workout) – 2 scoops Waxy Maize, 1 serving CGT
Meal 5 – Protein Drink consisting of 1 scoop Whey Gold, 1 scoop Pro Complex
Meal 6 – 3.56 oz turkey, 115 grams sweet potato, 3.37 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop Pro Complex, 1 scoop of Egg Protein, 1 T.
flaxseed oil.
Meal 8 – 4.46 oz round steak, ½ cup green peas
Meal 9 – Protein Drink consisting of 2 scoops of Casein Protein, 1 T. flaxseed oil.
Today’s diet came out to 2820 calories, 271 grams of protein, 274 grams of carbs and 56
grams of fat.
Wednesday, August 15th
Matt had a busy day scheduled for tomorrow so he wanted to train today instead of tomorrow. I didn’t have any problem with that and it didn’t bother me to go three days in a row instead of taking today off. We met at the gym at 11:30am today to train shoulders and calves.
Seated Military Press (1 ½ reps) 95x12, 135x10, 160x7, 180x5
Side Lateral Raises 45x12, 50x10, 55x7, 55x7 followed by 40x6
Bent-Over Lateral Raises 40x10, 45x8, 45x8
Seated Barbell Shrugs 225x12, 315x10, 365x8, 385x8
Donkey Calf Raises 180 plus 45 lbs x 25, 180 plus 135 lbs x 25 x 2 sets
Leg Press Calf Raises 6 plates on each side x 15 reps, 7 plates x 12 reps, 8 plates x 10 reps
My diet was pretty much the same as the last two days. Here is what I ate today:
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout) – Whey Force Shake, 1 serving CGT
Meal 3 – (During Workout) – 7 scoops Branched Chain Aminos, 1 serving Vassive-NO,
1 scoop Waxy Maize
Meal 4 – (Post-workout) – 2 scoops Waxy Maize, 1 serving CGT
Meal 5 – Protein Drink consisting of 2 scoops of Whey Gold Standard
Meal 6 – 4.16 oz turkey, 141 grams sweet potato, 3.21 oz broccoli
Meal 7 – Protein Drink consisting of 1 serving Pro Complex, 1 serving 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 2941 calories, 285 grams of protein, 278 grams of carbs and 64
grams of fat. My bodyweight was down to 206.5 pounds today and my waist was down to
35”. It seems like the waist is going down each Wednesday of the week. At this rate, I
should be down to 33 ½” by the time of the Olympia.
Thursday, August 16th
After three days of training, I took today off from the gym. My bodyweight today was up to 208 lbs but the waist was still at 35” and my bodyfat according to the Skindex calipers was at 8.5%.
The carbs were obviously lower today because I was not training. I also missed my extra meal of egg whites so my protein was a little down from what it should have been. Here is what I ate today:
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal and ½ cup blueberries
Meal 2 – Protein Drink consisting of 1 scoop of Pro Complex, 1 scoop Casein Protein, 1 T. flaxseed oil.
Meal 3 – 4.41 oz. turkey, 141 grams sweet potato, 3 oz. broccoli.
Meal 4 – Protein Drink consisting of 1 scoop of Pro Complex, 1 scoop Casein Protein
Meal 5 – 4.02 oz round steak, ½ cup green peas
Meal 6 – Whey Force Shake
Meal 7 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil.
Today’s diet came out to 2287 calories, 273 grams protein, 140 grams of carbs and 57 grams of fat.
Friday, August 17th
My bodyweight today was back down to 206.5 lbs and the waist was holding steady at 35”. Matt and I trained legs today so we met at the gym at 11:00 am.
I got to the gym a little late today so I skipped abs and joined Matt on Leg Extensions which he already started. I started with 150 lbs on the Flex Leg Extension. I got 20 reps for the first set to warm up my knees and get the quads pumped up. For the second set, I used 180 lbs for another 20 reps. For my final set, I went up to 210 lbs. for 12 reps.
I thought I would give squats a try again. I haven’t squatted in about a month so I was a little worried about the lower back but I was just going to start light and see how it went.
I also decided to just do my squats the regular way without pausing for two seconds on the bottom.
I started with 135 for 12 reps and the back was fine on the warm-up. However, I did feel my right knee again so I didn’t know who long that would hold up. For the second set, I went up to 225 for an easy 12 reps and both the lower back and the knee were ok. For the third set, I went up to 275 for 8 reps and the knee was starting to get worse. I thought I would try one more set with 295 pounds. I didn’t want to go up to 315 just yet since it was so long when I last did squats. I got another 8 reps with this last set. I was really happy that my back was not hurting at all on any of these sets.
When I went to do hack squats, I wrapped my knees so my right knee wouldn’t bother me and I could get through the sets. Unfortunately, my knee was hurting so bad, I couldn’t even do one set with 225 pounds (2 plates on each side of the machine). I tried to do leg presses but, again, the pain was so bad in my right knee that I couldn’t do more than a rep or two.
I decided to just do hamstrings instead of potentially messing up my knee even more. I did dumbbell leg curls starting with a 45 pound dumbbell for 12 reps. On the next set, I went up to the 55 pound dumbbell for 10 reps and finished with the 65 pound dumbbell for 8 reps. The new rubber dumbbells at the gym actually made it easier to do the dumbbell leg curls because the inside part of the dumbbell is more flat. We do these on a decline bench to make them more difficult and to feel the contraction more at the top.
After the Dumbbell Leg Curls, I finished with Stiff-leg Deadlifts. I started with 185 pounds for 12 reps on the first set. For the second set, I went up to 225 pounds for 10 reps and finished with 275 pounds for 8 reps.
For my diet today, I increased the calories and carbs again because it was a training day. Here is what I ate today:
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup blueberries
Meal 2 – (Pre-workout) – Whey Force Shake, 1 serving CGT
Meal 3 – (During Workout) – 1 serving BCAA and Creatine, 1 serving Vassive-NO, 1 serving Waxy Maize
Meal 4 – (Post-workout) – 2 scoops Waxy Maize, 1 serving CGT
Meal 5 – Protein Drink consisting of 2 scoops of Whey Gold Standard protein
Meal 6 – 3.32 oz turkey, 127 grams sweet potato, 3.14 oz broccoli
Meal 7 – Protein Drink consisting of 1 scoop of Pro Complex, 1 scoop of Casein protein and 1 T. flaxseed oil.
Meal 8 – 6 oz. marinated salmon, 1 cup green beans
Meal 9 – Whey Force Shake
Meal 10 – Protein Drink consisting of 2 scoops Casein Protein, 1 T. flaxseed oil
This came out to 2967 calories with 288 grams of protein, 287 grams of carbs and 63 grams of fat.
Saturday, August 18th
Today my bodyweight was at 206 pounds with the waist at 35”. I was off from the gym today so my diet would be lower in carbs and calories. The weather was so miserable today, raining and actually cold for August. It was like this all day long, No sun in sight.
I decided to go catch a movie at night to get out of the house. I did go off the diet a little because the theater I went to also serves you a meal while you are watching the movie. I didn’t eat anything bad, only a turkey sandwich with lettuce and tomato but I knew the sodium from the food would probably make me a little heavier the next day. It was ok, only one meal. I knew it wouldn’t do any big damage. By the way, the movie “Superbad” was Great! Very, very funny movie. Go check it out when you get a chance.!
Sunday, August 19th
As expected, my bodyweight and waist were up slightly from my little cheat meal the night before. Wow, I don’t get much room to go off the diet, do I? My weight was up to 207.5 pounds and the waist was also up a little to 35 ¼” Needless to say, I was back on track today.
Today was another day off from the gym and I’ll start up again tomorrow for the new week. I kept the carbs around 150 grams and the calories under 2500. Here is what I ate today:
Meal 1 – 1 egg, 9 egg whites, 1 cup of oatmeal, ½ cup of blueberries.
Meal 2 – Protein Drink consisting of 1 scoop of Whey Gold Standard, 1 scoop of Pro Com;ex and 1 T. flaxseed oil.
Meal 3 – 4.23 oz. ground turkey, 155 grams sweet potato, 3.14 grams of broccoli
Meal 3 – Protein Drink consisting of 1 scoop of Pro Complex, 1 scoop Casein protein, 1 serving CGT, 1 t. peanut butter
Meal 4 – 6 oz. marinated salmon, 1 cup green beans
Meal 5 – Whey Force Shake
Meal 6 – Protein Drink consisting of 2 scoops Casein protein, 1 T. flaxseed oil.
This came out to a total of 2486.5 calories, 281.6 grams of protein, 156 grams of carbs and 73 grams of fat.
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