JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Today:

Fasted cardio today

HIIT on elliptical: 3 min warm up/cool down, 7intervals, 1min on (spd 10-13), 1min off (spd 3ish). Got my heart rate up to 175. Resistance L2 (was L1 last week)

Progress:
Intervals +1
Resistance +1
HR: 182 > 175
Spd average higher

 

[JohnnyIrish]

Today:

This one was short as I didn't have the energy to finish (got the main compound lifts done so I was happy).

Box Squats (5 black boxes high) 2x5: PR
bar x 12
85 x 8
125 x 1
165 x 1
195 x 1
215 x 5
215 x 5


/\ Felt good. I think my form was still on point.

Hyper extensions 3 x 10:PR
45 x 10
45 x 10
45 x 10

/\ Added 5lbs and good burn. Tired me the hell out.

Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
75 x 1
115 x 6
115 x 6
115 x 6
115 x 6

/\ Got all the reps this time.

Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds

 

[Warboss Alex]

10lbs is a nice increase from last week if you kept your form, well done.

you still lifting 2x a week? how is the bench progressing?

 

[Quagmire911]

Good work, and yep it was me (in answer to your pm).

You need to empty your pm box.

 

[JohnnyIrish]

My bench is slowing down looks like. I think its my diet and I'm working on correcting that (and working on better discipline.. as I had a few carb meals when I shouldn't have last week). However body fat doesn't seem to be an issue as I haven't gained any noticeable fat and I currently weigh 172 in the morning which is up from 168. *shrugs*

Yeah I'm lifting twice a week in addition to some cardio thrown in there. I've been using my current regime as it looks like its balanced enough to be used for a 2x week routine (correct me if I'm wrong).

In addition to guzzling down my half pound burgers I've upped my 2 daily shakes to 8 eggs each, 1scoop whey, 1 scoop casin + 1/2cup heavy cream (morning) + several table spoons evoo (night).

Hey quag. My bad. I cleared out room in my inbox now.

Yesterday:

Morning fasted cardio treadmill, speed 3, incline 5, 45 minutes


Today:

Felt tired.. even thought I slept enough. I think its that I haven't been eating enough, consistently enough lately. As such I didn't finish my workout.. this is becoming a habit. This sucks.. but I am working on improving my cardio endurance and well.. I did the 3 main compound lifts which are the most important (and made gains).

Barbell Bench press: 3x5 PR
bar x 11
85 x 6
115 x 2
145 x 1
180 x 5
180 x 5
180 x 4

/\
Gained a rep..

Incline Dumbbell bench press: 4 x 8 PR
120 x 8
120 x 8
120 x 8
120 x 9

/\ Made the reps.. next time I'll up the weight.

Barbell overhead press 3x8:PR
85 x 8
85 x 8
85 x 7.5

/\
Making decent progress here.

Did some stretches

 

[Quagmire911]

How long since you last had a deload or a week off?

And what type of deload was it?

 

[Warboss Alex]

as far as I'm aware, you're using IA's power routine or whatever it's called, which is an upper/lower split over 8 days with you only squatting or deadlifting every 10 days.

the (lower) volume in this routine assumes the higher frequency of workouts which you don't have right now - you're only working out 2x a week so it takes you two weeks to complete a 'cycle', therefore you only get to squat/pull every two weeks. at your strength levels, ideally you should be doing both in the same week.

I'd rearrange the routine into a 2 day with one squat+bench day and one deadlift+back day. I think you'd gain faster from it.

 

[JohnnyIrish]

Quagmire:
I think it was during my brothers wedding back at the end of July. I think it was a cold turkey deload (as in no lifting what so ever). I've lifted every week since (some only twice a week instead of 3x week). I was thinking it was my diet and that is likely part of it but now that you mention it.. it could be a deload is due... Hmm..

Would that explain why even though I can still make gains I no longer have the energy to finigh the routinues that I use to be able to finish with no problem?


Warboss:

Here is the routinue

Out of the full cycle (6 workouts) 3 contain squats/deads (2 squats/1dead).

From what you say I would do much better if I did both squats and deads each week. Hmm.. you know looking back at my pics I see my greatest size gains when I did that in the past (the time I was on efforts routinue which contained squats monday and deads on friday).

I'm willing to give it a go. Something like..?

Day1
Squats (box) 2x5
Barbell bench press: 3x5
(extra exercise)

Day2:
Dead lifts 2x5
chins or back supported rows
(extra exercise)

 

[Quagmire911]

Well that has been 8+ weeks. If you are getting fatiqued halfway throughout the workout and only gaining a rep on bench, I say take it easy next week. Do everything at 70%.

I also think it may be time for an overhaul on some exercises. You have been following this program for months and months now and things have been slowing recently. Keep in mind what IA says at the bottom of the post:

"Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls."

I think your upper days in particular could use some tweaking. Everything has been slowing recently, although you changed to overhead press and it has been going well.

 

[Warboss Alex]

Johnny, that'd work but I would incorporate some higher rep squats in there. Box squats don't do much for quad growth. I'd also do the bench before the squats as it is unlikely a hard bench workout will affect your squat later in the session, but not vice versa.

Do something like:

Monday
--------
Bench 3 x 5*
Paused Db Bench
Abs
Squat or Box Squat 2 x 5*
Squat 1 x 10 (or 20 )

Thursday
---------
Deadlift 2 x 5
Rows or Chins (or both)
Posterior Core
Hammer Curls
Abs

That's just a template. You can do a little more volume with 2 days but always within the limits of your recovery.

For the bench, don't do 3 x 5 at the same weight since this is causing you to stall. Instead, back off a bit and do 3 x 5 but with 10lb increments. So do like 150, 160, 170 x 5 instead of trying to get 3 x 5 with 180. Works better for some people. (same with the squats)

The paused db bench is because you said you get stuck at the bottom, which is pretty much where every raw lifter gets stuck. You don't have to do paused db presses, you can do pauses with the barbell or not do pauses at all, and just do 2 x 8 on the regular or close grip bench.

Try this out for a while. If you haven't had a break since July go light next week.

 

[JohnnyIrish]

Thanks Quag and warboss. Next week will definitely be a deload week then. Hopefully I won't feel so spent so fast after that.

Quick question warboss, how does one do the paused press exactly?

Do I wait a second at the bottom of each lift before I push it back up or vice versa (at the top)? Do I wait longer?

 

[Warboss Alex]

No, pause at the bottom, let the barbell/db touch your chest, mentally count 'one, two' then push back up. You'll have to drop the weight on these but it builds good bottom end strength (and works well for hypertrophy as well).

 

[JohnnyIrish]

Thanks Warboss. This week is my deload week.. I'm allowing myself the luxury of not working out at all during my deload week (after much PIA I finally have my new pc set up and ready to finally play some bioshock/fallout 3!). I'll start back up again next Monday using your 2 day routinue. Hopefully I'll have much more energy then I have been having.

Also my diet is still fairly consistant. Albiet more consistant when i'm not spending the weekend over my gf's but I'm working on that too.

 

[JohnnyIrish]

I started my new Warboss inspired 2 day routine today. I took it a little easy as I was off last week and missed a workout the week prior. In any event I was glad I was able to finish the whole workout.. looks like the deload is what I needed. Now I'll start packing on the weight.

Today:

Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
150 x 5
160 x 5
170 x 5

/\ This felt good. I didn't think after the second set I'd be able to get the third with no assist but I didn't need the spotter.

Paused Dumbbell press 2 x 8:
120 x 8
120 x 8

/\ For each rep I paused at the bottom for a 2 second count. This was tougher.

Leg Raises 3 x 10:
bw x 10
bw x 10
bw x 10

/\ Instead of doing the hanging leg raises I decided to try it with this machine.

Squats 2 x 5:
bar x 10
85 x 6
125 x 1
165 x 5
185 x 5

/\ Felt good. Next time I'll get a video.

Squats 1 x 15:
145 x 15

/\ Its been awhile since I did these.. I had trouble getting up the stairs to my condo. My legs feel like jelly. lol

Stretches:
Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds

 

[Warboss Alex]

I started my new Warboss inspired 2 day routine today. I took it a little easy as I was off last week and missed a workout the week prior. In any event I was glad I was able to finish the whole workout.. looks like the deload is what I needed. Now I'll start packing on the weight.

Today:

Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
150 x 5
160 x 5
170 x 5

/\ This felt good. I didn't think after the second set I'd be able to get the third with no assist but I didn't need the spotter.

Paused Dumbbell press 2 x 8:
120 x 8
120 x 8

/\ For each rep I paused at the bottom for a 2 second count. This was tougher.

Leg Raises 3 x 10:
bw x 10
bw x 10
bw x 10

/\ Instead of doing the hanging leg raises I decided to try it with this machine.

Squats 2 x 5:
bar x 10
85 x 6
125 x 1
165 x 5
185 x 5

/\ Felt good. Next time I'll get a video.

Squats 1 x 15:
145 x 15

/\ Its been awhile since I did these.. I had trouble getting up the stairs to my condo. My legs feel like jelly. lol

Stretches:
Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds

Okay, that looks good. Next week do:

Bench keep the same numbers and try to get more than 5 reps on the last set. So 150 x 5, 160 x 5, 170 x 5+. But if you get 5 it's fine, the point is to make that weight (170) easier.
Db bench keep the same weight and try to get the same or more reps.
Squats add 5lbs to your 2x5 and 1x15 and try to get the same reps. Remember the point of your 2x5 sets is to make the 1x15 feel easier so if you only get 4 reps on the heavier sets it's no big deal. If you can get 16 or more reps on the high rep set get them.

Hypers will suffice for posterior chain work but add some resistance to them (hold a plate or something) if you find bw easy.

 

[JohnnyIrish]

Warboss:
What sort of progression am I going for here on bench?
Such as I see the goal of adding as many reps to the last set of 170 that I can. At what point do I add more weight? Then once I add weight (uniformly to all sets I'm guessing) I then rinse repeat trying to get more reps for the last set again?

Also with the second set of squats I'm guessing ideally I'll be working my way to doing sets of 20 instead of 15?

Also squats didn't feel so bad so I may add a bit more then just 5lbs next week unless you recommend against it.

Thanks for your time.

 

[Warboss Alex]

The bench progression I gave you is for NEXT WEEK - not necessarily your longterm strategy. Depending on what happens there, you'll adjust your reps/weight for the following week. That may mean adding weight and keeping the reps, dropping the reps, even dropping the weight, whatever.

The important thing is getting reps in with a certain weight. Last workout you thought you'd need help with 170 but you didn't; I interpret that as it wasn't easy, but you got it. So jumping to 175 and trying to get 5 may or may not come off. Go with the 170 so it's a sure thing, you know you're going to get stronger doing that weight (because you've done it before and can get some more reps out of it). 170 thus becomes easier and you'll find it easier to increase the weight. Conversely going to 175 next week and getting 2-3 reps and then needing help won't be as productive (and even if you got your 175 x 5 - are you gonna get 180 x 5 the week after? lol). Bench doesn't increase linearly like the squat and deadlift, it needs a certain loading pattern. Over time you'll know how to add weight instinctively/strategically to the bar. For now do as I say

With squats it's a lot simpler, add 5lbs every week to your 20 repper and try to get between 15 and 20 reps. The progression on the heavy set(s) is secondary, the point of them is to make the 20 repper feel light - if you tried to do 145 x 20 without doing 185 x 5 beforehand you'd struggle because the weight would be 'heavy'. Doing the heavy set before makes lighter sets feel lighter than they are, thus allowing you more reps (and growth) from the 20 rep set.

 

[JohnnyIrish]

Today felt great! Prior to today I haven't been able to finish a workout when I did deads as I'd run out of gas. That wasn't a problem today. Thanks for the advice Quag, that deload was just what I needed!

Today:

Deadlift: 2x5 PR
bar x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
275 x 5
285 x 5

/\ I didn't expect to actually make gains here since its been awhile since I did the deadlift. Damn this felt good! :rockon: That deload did the trick.

Chins: 2 x bw
6.5
4

/\ Its been awhile since I did chins. Muscle memory should get me back to 8, 7 fast. I might also add another set to chins.

Chest supported bent over rows 2 x 8:
75 x 8
75 x 7 (f)

/\ I think next time I'll do rows before chins first so as I can get some back warm up sets first.

Hypers 2 x 10:
25 x 10
25 x 10

/\ Felt good. I also concentrated on tightening my posterior chain and I think I worked it better the normal as a result.

Hammer curls 2 x 10:
35 x 8
30 x 8

/\ My forearms are my week link. I'll see how hammers help with my forearm strength in the next few weeks. If they don't as fast as I'd like I might add a set of CoC.

Back supported hanging leg raises: 3 x 10:
bw x 11
bw x 11
bw x 11

/\ Really felt it by the last set.

Stretches:
quad streches 1 set
hamstring stretches 2 sets
squat stretches 1 set

Diet:

Its been a ***** lately to eat as much as I'd like. My usual is starting to make me gag like crazy. As such I've adapted. I'm compromising my "very low carbs" to adding a little bit more carbs if they help get the darn stuff down. As such I've been adding catchup to my burgers, vanilla extract to my drinks and if I feel like I'm going to flip out instead of overindulging I'll have chicken fingers w/bbq sauce with broccoli (for example) but no fries. Also today for example I had chicken schnitzel (chicken breaded in a gravy) with green beans. I figure its still close to very little carbs, I'm getting my protein down and helps take some of the growing burden eating the same things over and over has been doing to me so I think its over all a positive move.

As for specifics, at some point I'll work out the math again but I'm guessing I'm putting down around 3500 calories. Random but I eat 16 eggs/day.

 

[Warboss Alex]

Overall the workout looks good and I'd agree with doing chins after rows. In fact, I'd say do 4-5 sets of chins to failure. That might mean you only get one rep per set on the later ones but that's fine. It'll get you up to strength faster.

At your current weight you don't have a weak link, everything is weak - no offence meant by this. As you grow overall so too will your forearms. Do your rows and chins with no straps and only use straps on your worksets for deadlifts, and your grip will improve (as will your forearm size). Try to get 10 and up to 15 reps on the hammer curls, they do respond better to higher reps.

Diet wise you may need to take a few days off of 'eat whatever you want' and then get back to it, I find this approach is better than compromising your daily intake with added carbs/condiments etc, because they can quickly add up.

On the other hand if you'd prefer to be on a looser diet with more carbs then feel free to go for it, but you'll have to bring down the fat overall and keep it less saturated (more of a mixed macro diet). Either way works, but high fat/protein diets work only if carbs are low enough*, otherwise you go back to burning carbs and protein for fuel and storing the fat.

*how low depends on the person.

 

[JohnnyIrish]

Warboss:
Thanks I'll adjust chins accordingly. As for deads.. Although I have straps I've never used them so I guess I should start for my worksets? (else I'll just have to keep using underhand grip with my right hand)

As for my diet:
The problem is I don't think going away from my diet for a few days will fix the root of the problem which is my usual daily diet of food is making me gag.

Correct me if I'm wrong but I don't think adding say 2 tablespoons of vanilla (3g carbs), 2 tablespoons of ketchup (8 g carbs) a day (and I don't use ketchup every day) is putting me over my 20g/day. The chicken fingers are like once a month and the breaded chicken schnitzel is once a week at most so I don't think I'm going over my macros much (except on those days I do eat something like chicken fingers). Hmm.. I do need to watch out for gravies as I'm not sure how much if any carbs are in there. I'll try asking the staff where I eat lunch often about the ingredients for their gravy.. they'll look at me funny but hopefully I can get a knowledgeable answer.

On a side note: If I'm not suppose to be taking in more then x numbers of carbs/day yet I take post workout carbs.. does that mean I just need to be all the more strict with my carbs at other times pretty much?

Today:

fasted 45min treadmill spd 3, incline 5
HR 125-130