JohnnyIrish's Diet/Workout Log

[Quagmire911]

It won't get easier as the weights get higher, put it that way

 

[JohnnyIrish]

It won't get easier as the weights get higher, put it that way

lol.. ok so thats more or less normal then. Well know I know what to expect (sort of).

 

[JohnnyIrish]

Today:

To be point blank today's workout sucked. I had negative gains in just about all exercises. This can easily be linked to Xmas eve and xmas. Both days I was over relatives to eat. Despite me bringing 2 meals with me of my own food both days.. It occurs to me that (other then my meals) I didn't eat much protein rich food while at both dinners which must have hurt me big time (I also had 1.2 glasses of eggnog mon night and 1.5 glasses of wine last night which I'm sure didn't help either). Also as usual my sleep sucks..

I guess its like with most things, If only one leg is holding you up (my diet usually) and that leg gets kicked.. your gonna fall on your ass. Oh well I'm back in gear diet wise. My Friday gains should be decent. On that note I'm off to go cook some chicken..

Incline press (bar): (reps/lbs) (neg- gain)
10 x bar
6 x 20
1 x 40
1 x 60
3 x 75 (failed)
1 x 70 (failed)
4.5 x 60 (failed last one)

/\ This sucked.. I was all psyched to make gains and my body said "not gonna happen.".


Dumbbell press (decline): (reps/lbs) (neg- gain)
10 x 30 (60 total)
10 x 30 (60 total)

Seated Dumbbell shoulder press: (negligible rep gain+)
12 x 25 (50 total)
9.5 x 25 (50 total)

Tricep pushdown rope attachment: (reps/lbs) (5lb gain+)
10 x 30
9 x 30 (failed)

 

[JohnnyIrish]

*update*

Due to: this event my working out and diet have been complete azz since Friday. I also have a bit of a stomach bug (I'm just not hungry) today so I can't eat much more then soup.. so no lifting today either.

Hopefully it'll be gone by today/tomorrow so I can quickly get back on track.

 

[Quagmire911]

*update*

Due to: this event my working out and diet have been complete azz since Friday. I also have a bit of a stomach bug (I'm just not hungry) today so I can't eat much more then soup.. so no lifting today either.

Hopefully it'll be gone by today/tomorrow so I can quickly get back on track.

From the sounds of things I'd have done the same .

Rough quote by Stronglifts: "It's not what you do between Christmas and New Year that counts, its what you do between New Year and Christmas".

 

[JohnnyIrish]

From the sounds of things I'd have done the same .

Rough quote by Stronglifts: "It's not what you do between Christmas and New Year that counts, its what you do between New Year and Christmas".

Thanks Quagmire. I know one shouldn't compromise ones beliefs/discipline.. but then again every once in awhile one needs to stop and smell the roses so to speak. I try to keep reminding myself that life is a journey and not just a destination. In any event, looking back I'd do it(her) again in a heart beat lol.

MINI UPDATE:
Why haven't I been posting in here? I have been sick for 9 days with some stupid stomach bug kept me from eating and working out (fever) . Fortunately I'm just about back to normal as I've had all my normal meals yesterday and today. Friday I will be getting my arse back into the gym and seeing how bad the damage is.. As it is I've lost 5lbs this past week and I know thats not much if any fat .

*shrugs* Oh well I can't control those factors. I can only control myself. After some work I'll regain my lost ground and continue my progress.

 

[Quagmire911]

The weight will probably be back in under a week, or at least most of it anyway.

Strength shouldn't take long either. Couple of weeks max and you should be PR'ing again

Quagmire

 

[JohnnyIrish]

The weight will probably be back in under a week, or at least most of it anyway.

Strength shouldn't take long either. Couple of weeks max and you should be PR'ing again

Quagmire

I was afraid as the last time I worked deads was like 3 weeks ago (they have gone the longest of my 3 lifting days with out being worked out).. but after today I see your right as I didn't loose as much lifting pondage as I was fearing.
I was winded like a mofo today but my numbers weren't too behind.

Today:
Deadlifts (reps/lbs):
10 bar
6 20
1 40
1 60
5 80
6 80

/\ Doable but had me pretty winded.. as expected.

Wide Grip (palm facing away) pullups:
2

Bent over Barbell Row(reps/lbs):
8 60
8 60

Wide Grip (palm facing away) pullups:
1.5

(long)Bar Bicep Curl (reps/lbs):
8 10
5 10

/\ almost failed on 5 but pushed through

Dumbbell wrist curl (reps/lbs):
Palms up: 15 10lbs (10lbs each hand)
Palms down: 15 10lbs (10lbs each hand)

/\ I was playing it safe but I think I could have done more.

Diet:

I don't know if its any remnants of a bug in me, post nasel drip or what.. but I can't keep much of any food down in the morning (I start feeling nauseous). It lessens as the day progresses but my stomach still never feels like its fully normal.

Since Tuesday I haven't been able to eat a whole 3 eggs and 1 piece of toast much less 5eggs and 2 pieces of toast for breakfast. I'm thinking this will subside during this next week at some point. Until then I'll be eating as much protein as I can stomach lol.

 

[JohnnyIrish]

Yesterday:
Fasted cardio*, 3 spd, 3 incline, HR 130 (measured at the end)

*I did have third of a protein+string beans shake prior to working out.

Today:
Fasted cardio*, 3 spd, 3.5 incline, HR 120 (measured at the end)

*had half an apple prior to cardio.

Diet:
Also for breakfast I was able to eat 4 eggs+ a piece of toast so thats an improvement.

 

[Quagmire911]

Yeh everything improves a day at a time.

Make sure you are getting enough fibre. You want 20g+ minimum. Very important for digestion and most people only get half of what they should. When we weightlifters up or food intake, we must also makesure or fibre take is up there too.

I use a supp called benefibre, 2 teaspoons twice a day is 6g extra fibre and it is tasteless and dissolves in water/coffee/shakes whatever. Fibresure is another one. Quite cheap too.

This is another reason it is good to eat veggies and fruit throughout the day as beef/eggs/whey etc doesn't have any fibre in it.

Anyway, keep it up

Quagmire

 

[JohnnyIrish]

Thanks Quagmire you must be psychic. Its weird.. I was regular prior to getting sick and now after.. even though I eat veggies at just about every meal, my digestive system has been a bit erratic. As such, while I was at the mall yesterday I picked up some unflavored powdered psyllium seed husk at GNC. I'll be adding this to my shakes 3x day (=15 grams of fiber/day) before I even count all the veggies I eat.

Also my diet is more or less back on track.. but my appetite yet wanes again and I've been having to force food down. My right ear hurts lol but it better be nothing as I'm fuzking tired of being sick. In any event I'm heading to bed early tonight so hopefully some good rest will set things right within my body.

As for exercising.. My squats are only 1 week behind too so thats sweet. I didn't loose much ground there either. If bench day follows suit then next week I'll be back at my max thus far and the following week I'll be PR'ing again.

Today

Squats (repsxlbs):
10 bar
6 20
1 50
1 80
5 100
5 100

/\ This was tough and my left knee was b1tching some but I got it done.

Lighter squats (repsxlbs):
15 70

/\ Tough one. I had to slow down for the last 4 so I could catch my breath.

Still legged deadlifts (repsxlbs):
10 bar
10 25
10 25

Horizontal calf machine (repsxlbs):
10 110
1 130
10 170
10 170

/\ I thought I set the weights to 50 and I didn't notice till after I did 10 of 110.. so yeah that wasn't what I intended for a proper warmup but it was too late at that point.

Hyper extensions (back extensions) (repsxlbs):
8 10lbs
8 10lbs

 

[Quiksilver]

Lighter squats (repsxlbs):
15 70

/\ Tough one. I had to slow down for the last 4 so I could catch my breath.

The strategy that's worked well for me in the past is cranking out the first 5, taking a 3-deep-breath break, cranking out another 5, 3 breath break, then do two at a time in similar fashion until I finished.

Try to develop a habit that works for you, so you can go into your happy place and not have to think about it at all. mind over matter for 15-20 rep squats.

good work though

 

[JohnnyIrish]

Thanks Quagmire. I'll give that a try Monday.

Note: Since I'm still not 100% yet. I'm not sure why my stomach burns at times and at others I just don't feel hungry. I think its some lingering bug or something.. if it doesn't go away by the end of the week I'll see the doc. As such I didn't want to risk my chance of being either too tired or my system too taxed for working out Wednesday so I did not do the cardio Tuesday and just took it easy. I guess it paid off thought as I was able to workout today.

Today:

Incline press (bar): (reps/lbs)
10 x bar
6 x 20
1 x 40
5 x 65
5 x 65

/\ The last one I did I knew I couldn't do another so it was the right weight.

Dumbbell press (decline): (reps/lbs)
10 x 30 (60 total)
10 x 30 (60 total)

/\ This felt about right too. My last rep of my second set of 10 was one away from failure.

Seated Barbell shoulder press: (reps/lbs)
6 x Bar
10 x 20
10 x 20

/\ The seat I usually use for the dumbbell shoulder press was being used for some time so I said screw it and instead used the other area with the barbell instead. This weight also felt about right as my last rep felt just shy of failure as well.

Tricep pushdown rope attachment: (reps/lbs)
10 x 25
10 x 25

/\ Not bad. I might have been able to push it a little though. Might have been able to get 2 more reps out of that one but over all pretty close to max.

Diet:

Its not ideal do to a b1tchy stomach which also effects my desire to cook but here is for example what I ate today (other days I get another non blended meal or two in there).

1) 5 organic high omega 3 eggs (just eggs here on out) + lightly buttered whole wheat toast
*Took 2 gnc mega mens vitamins*
2) Shake = apple+ scoop of fiber + 2 eggs + 1 scoop casin + 3 scoops whey.
*Took 3 1mg fish oil caps*
*Hit the gym*
3) Shake = 2 eggs + 2 scoops whey+ 1 scoop casin + scoop of fiber
*Took 3 1mg fish oil caps*
4) Chicken breast (cooked it in my crocpot, with 3 breasts for later) with green beans and broccoli (I used rosemary, garlic slices, kosher salt, and fresh ground pepper for seasoning)
5) Shake = 2 cups of green beans + 2 eggs + scoop of fiber + 2 scoops of casin + 1 scoop whey

 

[Quagmire911]

I think you meant thank you Quiksilver

 

[EFFORT]

make sure to get beef in there too!

 

[JohnnyIrish]

I think you meant thank you Quiksilver

Doh.. your right. Thanks Quicksilver.

Thanks effort.. I also have a few questions there in so I'm gonna go finish reading up and possibly chime in to that "idiots guide to buying beef" thread.

 

[JohnnyIrish]

Alright.. I saw the doc and he recommends (of course) to see a specialist. Bull****.. Doctors so want to fix everything with more drugs and tests but ignore the simple things. Well I guess I was thinking it would just vanish with enough rest/sleep but its not so now I'll see if I can figure it out myself. I'm thinking its something in my diet that I added or changed near to when I my stomach started hurting. My best guess is the new casin I ordered. It has the premium van sweetener which has both splenda and AceK in it. For the next few days I'm going to just use my whey. If thats not it, I'll systematically switch other things around till I can figure it out.. if I can't.. THEN I'll consider seeing a specialist.

Question: Whats the deal I read somewhere on here? If I add some olive oil to the whey it takes it longer to digest? (so its performs like casin sort of?)

Today:

Everything pretty much winded the crap out of me.
I think I need NOT skip my cardio. LOL

Also if things go as planned next Tuesday I'll be replacing my 45 min walk with some HIIT treadmill sprinting. I want to raise my anaerobic threshold (so I'm not so winded easily).

Today:
Deadlifts (reps/lbs):
10 bar
6 20
1 50
1 70
5 90
6 90

Wide Grip (palm facing away) pullups: (PR)
3.5

Bent over Barbell Row(reps/lbs):
8 70
8 70

Wide Grip (palm facing away) pullups:
2

(long)Bar Bicep Curl (reps/lbs):
6 15
5 10 (failed)

/\ Next week I'll go the same weight and hopefully I'll have grown and can make up the reps I was missing this week.

Dumbbell wrist curl (reps/lbs):
Palms up: 15 15lbs (10lbs each hand)
Palms down: 12 15lbs (10lbs each hand) (failed)
Palms up: 15 15lbs (10lbs each hand)

/\ I think I'll do the palm down first as its harder to keep the grip and finish those reps with any forearm fatigue. Also I need to find a different exercise for next week.. as when I go above 15 lbs my right wrist popping starts to hurt. Something that uses a barbbell most likely will do the trick. I'll look around.

 

[Quagmire911]

What problems are you experiencing with your stomach?

If you add olive oil (fat) to whey then yes, it will take longer to digest.


If you are having problem with curls/forearm work then I'd try out hammer curls. Something like 3x10-12. They helped me out at one point and work both the forearms and biceps. Like this:

http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

Although I do this kneeling one arm at a time with my elbow supported on a bench.

As for adding in one HIIT session that should be alright although I'd do something like rowing 1 minute hard/1minutes easy and vice versa for 15-20 minutes. You can also try the elliptical or bike. Running can be hard on recovery time. Another option if you hate machines like me is to do the 100 burpee challenge

Quagmire

Ps:Today:
Deadlifts (reps/lbs):
10 bar
6 20
1 50
1 70
5 90
6 90

What is going on here? The bar weighs 44lbs...

 

[JohnnyIrish]

What problems are you experiencing with your stomach?

If you add olive oil (fat) to whey then yes, it will take longer to digest.


If you are having problem with curls/forearm work then I'd try out hammer curls. Something like 3x10-12. They helped me out at one point and work both the forearms and biceps. Like this:

http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

Although I do this kneeling one arm at a time with my elbow supported on a bench.

As for adding in one HIIT session that should be alright although I'd do something like rowing 1 minute hard/1minutes easy and vice versa for 15-20 minutes. You can also try the elliptical or bike. Running can be hard on recovery time. Another option if you hate machines like me is to do the 100 burpee challenge

Quagmire

Ps:Today:
Deadlifts (reps/lbs):
10 bar
6 20
1 50
1 70
5 90
6 90

What is going on here? The bar weighs 44lbs...

My stomach burns. Acid indigestion that hit me hard the Friday before new years. I thought it a bug or some virus or some crap.. but I feel no symptoms of a bug anymore and my stomach doesn't feel normal, it still burn every so often, Ive had some minor acid reflux, and my appetite is NOT what it should be. I've been taking a pepsid ac before bed each night, it helps.

My stomach has always been a complainer and instead of fighting it I've had to play Shurlock Holmes and figure out whats been causing it, make a correction and then its happy. By that I mean I don't drink anything with caffeine, don't smoke, no acidy foods (tomato type sauces), no acidy drinks (orange juice). No heavy creams, milk or heavy fried foods. I don't even drink green tea as my stomach seemed to complain about that too after awhile (After research I believe its the tannin in it).. I've had to cut these things out over the years as to releave heartburn so I'm thinking maybe something new I've recently been eating is now causing it. If I can't find the cause then I'll see some specialist who'll want me to take a million tests. I'll figure it out.


As for the hammer curls.. Looks interesting. I take it you recommend doing this one exercise instead of the two separate ones? I'll try it.

As for "whats going on here" I'm not sure what you mean.. *scratches head*
Do you mean I should be including the weight of the bar (44lbs) into those numbers? As it is, I've just been listing the poundage of the plates I add to all the barbell exercises I've been doing, sorta counting the bar as zero I guess.. If thats wrong let this noob know.

If that IS the case then I'd be adding 44lbs (the weight of the bar) to all of the numbers in my deads, rows, and bicep curl.

 

[Mad Manic]

Johnny when you do forearm work stand up with a barbell in the palm of your hands and do 3 sets on each side about 10-15 reps.

MM