JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Thanks.
Call me supersticious.. but I'm trying the same thing meal wise (solid meal at 3pm and liquid prior to workout) again today. See how it goes. Maybe it doesn't matter a whole lot.. but at least it saves me prep time after work and I can get into the gym a few minutes faster.

Also I've been weighing myself on Fridays first thing in the morn right after hitting the john here are my results:


Today: 165.2
5/23 166.2
5/16 168

Looks like I lost another pound. I'm going to try adding my usual cardio back in (meaning HIIT in addition to long distance walking) as others on the anabolic diet have reported being able to do tabata on this diet in addition to lifting heavy.

Besides.. I want my endurance to well.. not suck.

Deadlift results to follow later today..

 

[Quagmire911]

Look at what I did for HIIT the last two weeks. I have only done two sessions and my conditioning is way up already.

Can't weight (heh ) to see the deads...

 

[JohnnyIrish]

I need some advice with Deads, situation explained below. Also think I did well in all the following exercises maybe because I didn't hit deads as hard (so my muscles had more energy)? I'm not sure..

Yesterday:

Deadlift: 2x5
bar x 10
85 x 6
115 x 2
155 x 1
205 x 1
250 x 4
230 x 1
185 x 5

/\ Ok heres the deal. I did 4 reps and realize my form was ****. I would push up with my legs first then when they fully extended I would then straighten my back. I did this despite trying to straighten my back on the way up NOT at the top! After my 4th rep of my 250 work set I felt something in my back and I did NOT want to repeat pinching a nerve as I had last dead lift day so I instead lessened the weight.

Funny.. I lowered the weight by 20lbs and I at first couldn't get it off the damn floor. When I finally did my form still sucked. I took off more weight till I was at 185 and my form was better but still not what I'm happy with.

I'm thinking to lower the weight until I get the form down and then work my way back up. Does that sound about right? Any advice here?


Leg press: 2x10 PR
300 x 10
300 x 10

/\ No throbbing this time! I also tried to tighten my abs and glutes as quicksilver recommended.

Chins:4 sets PR
5
4
4
4

/\ Wow.. unexpected increases here. I added a rep to each set. Sweet!

Hammer curls: 3 x 8
30x10
30x10
30x9

/\ Wow.. gained nice reps here as well. I think next time I'll up the weight.

Calf Raises: PR
70 x 10
110 x 6
150 x 1
170 x 15
170 x 15
170 x 15

/\ This one always beats the **** out of my calves by the 3rd set. I pulled the 3 sets of 15 at 170 finally. Next time I'll up the weight.

Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom

I'll do more stretches next time. I got distracted.

 

[Quagmire911]

http://www.t-nation.com/readTopic.do?id=1582703
http://www.figureathlete.com/readArticle.do?id=1588392
http://www.figureathlete.com/readArticle.do?id=1607555

Those should help.

Keep it up, your strength is improving nicely.

 

[JohnnyIrish]

Thanks Quag! I also checked out your HIIT. Now I've tried using the row machine at my gym but it felt too eacy but also awkward.

Anywho I have an elliptical at home so I was using that today (need to tighten the thing.. felt like it was gong to fly apart when I was using it today).


Today:
HIIT 4 min warm up, 30sec on 30sec off, 4 intervals

I was dead after these.. with my heart about to jump out of my chest lol
I'll add more next time.

 

[JohnnyIrish]

For getting crap sleep last night I'm surprised I did so well at the gym.. I tell ya some days I get no sleep and I'm fcukin spent/useless.. other days I still kick ass at the gym. I can't figure it out. lol

Today:

Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
95 x 1
135 x 5
135 x 5
135 x 5

/\ I was able to add 5 pounds since last time I did this exercise.

Dumbell bench press 4x8: PR
100 x 8
100 x 8
100 x 8
100 x 10

/\ Added 10lbs since I last did this exercise.

Dumbell shoulder press 3x8: PR
70 x 9
70 x 8
70 x 6

/\ Gained 3 reps here.

Tricep pushdown 3x10: PR
57.5 x 10
50 x 10
50 x 10

/\ I used the metal hand grip again this time. Eh.. some gains here in the first set.

Decline weighted situps 3x10: PR
60 x 9
60 x 8
60 x 7

/\ Tough! Since I did so well last time I added weight again.

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

 

[JohnnyIrish]

Today:
HIIT 4 min warm up, 30sec on 30sec off, 4.5 intervals, 4 min cool down.

I tried to add another interval but my legs couldn't last a full 30 seconds more so I only got a partial interval.

 

[Quagmire911]

Nice work, keep it up!

Don't do the HIIT more than twice a week btw.

 

[JohnnyIrish]

Nice work, keep it up!

Don't do the HIIT more than twice a week btw.

Rgr, that and thanks quagmire.
My plan is to do it tuesdays and thursdays.. provided I can get my ass up routinuely on thursday mornings to do said HIIT.


Current weight:
Today: 166.0
5/30 165.2
5/23 166.2
5/16 168.0


Looks like I went up marginally weight wise since last week. I'm sure its muscle.. and I might be looseing a trace amount of fat.. but not nearly as much as I'd like. I'll see how next week goes continueing the HIIT seeing if any/how much of an effect that has on BF loss.

 

[JohnnyIrish]

Friday: 6/6

Box Squats (3 black boxes high) 2x5: PR
bar x 10
85 x 6
115 x 1
165 x 1
200 x 5
205 x 3 (fail)

/\ This is pretty low.. This might be low enough actually. Next squat day I'll get a video of my form with one less box and see what you guys think. In any event I bit off a bit more then I could chew adding 5 more pounds for the last rep.

Pullthroughs 3 x 10: PR
80 x 10
80 x 10
80 x 10

/\ I own in this exercise lol. Wish I had these gains in other areas.

Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
80 x 6
80 x 6
80 x 6
80 x 5.6

/\ Very tough. I got bored so I added 5lbs since I wasn't making much in the way of rep gains.. adding the poundage didn't make me loose many reps either. I'll work on reps next time.

Hammer curls 3 x 8
35 x 8
35 x 7
35 x 4

/\ Raised the weight. I'll add more reps next time.

Calf Raises 3 x 15:
Didn't do this exercise.. The machine was down and I had to run anyway to visit my grandfather so I'll get back to it next time.




Today:
My gym was hot a hell today.. It was 100 degrees outside and its AC couldn't keep up. I got a decent workout though despite sweating my balls off.

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
115 x 1
155 x 5
155 x 5
155 x 3.5 (fail)

/\ Tough.. last time I mislabeled this exercise as I didn't work 155 the whole set. This time I did.. but I failed the last set. I'll get it next time.

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

/\ Gained 3 reps here.

Dumbbell shoulder press: 3 x 8 PR
70 x 8
70 x 7
70 x 7

/\ gained 2 reps here.

Skill crushers: 3 x 10 PR
60 x 9
60 x 8
60 x 7

/\ Gained 3 reps here and didn't fail this time.

Decline weighted situps 3x10: PR
60 x 10
60 x 9
60 x 8

/\ Gained 3 reps here. I experimented with using 2 different dumbells (one in each hand) verses one dumbell.

Stretches:
squat stretches: 2 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds

 

[Quagmire911]

Why PA? What is that Personal...

Fancy a challenge ? Unfortunately it will cost $40...

Nice workouts ...

 

[JohnnyIrish]

LOL.. Thanks! I blame the heat.
*fixed*

What challenge?

 

[JohnnyIrish]

Today:
HIIT 5 min warm up, 30sec on 30sec off, 4 intervals, 4 min cool down.

The elliptical I use at home fries my quads more then the one at the gym.. I think it has me bent slightly forward and thats why. Anywho I couldn't do another interval.. not because I was too winded but because my quads were done.

 

[Quagmire911]

http://www.amazon.com/Captains-Crus...e=UTF8&s=sporting-goods&qid=1213119285&sr=8-1

Only $20 in America-typical.

That takes 140lbs of pressure to close.
No.2 takes 195 lbs.
No.3 takes 280lbs.
No.4 takes 360lbs.

I am getting the No.2 next week, and my long term goal is the No.3.

Stallion got his today, wonder if he is a man or a boy....

 

[I-tallionStallion]

Well you still have to wait Quag........jerk...lol

Good Job Johnny keep up the PR's. How's the diet doing? You like it?

 

[JohnnyIrish]

Ok I rocked the box squats today.. I also got a video (listed below) and damnit if I don't look like I'm rounding my back at the bottom. What do you think? I was hoping those extra stretches would fix this but looks like I need to do something else in addition to it perhaps? What do you guys recommend?

Quagmire:
1) I notice my grip is holding me back on the hammers and is becoming an issue with other exercises.. I'm thinking of springing for not just the #1 but also the trainer. What kind of sets/reps do you recommend with this equipment? Also with my current routine.. where would you place it? (on what days in what order if you don't mind sharing)

2) I wasn't as winded at the gym when I normally would be.. its gota be the HIIT.

Stallion:
Hey man. The diet is going alright.. however it isn't as magical for me in annihilating fat as people over at bodybuilding.com seem to tout it being. I've been on the anabolic diet for 49 days now, follow it pretty strictly. While my energy is pretty stable I don't' experience MORE energy that says I'd have. Also while I like the variety it allows me to eat.. the fat isn't "melting away" as it appears for some to be doing. To be fair while I have monitored my calories and eating habits, I haven't technically been on a cut yet. As it is, I'm seeing how this week goes since it'll be my second week with HIIT back in my regime. Depending on what my weight is this Friday I may additionally start cutting some fat calories in my diet.

Also while I've been very strict with eating on the week days calorie wise, I haven't been as such on the weekends. While I haven't counted calories on those days I DO eat 90% clean.. I've found if I don't, I crash.. and crash hard and the last thing I want to do is waste my weekends resting/sleeping.




Today:

Box Squats (2 black boxes high) 2x5:
bar x 10
85 x 6
115 x 1
145 x 1
165 x 5
165 x 5

/\ This is even lower then last week. It was a good 35lbs lighter but felt just as hard. Here is a video of my box squat form check. Crap.. looks like I'm rounding my back at the bottom of the lift.. ****. Alright.. what do I have to do to fix that?

Pullthroughs 3 x 10: PR
87.5 x 10
87.5 x 10
87.5 x 10

/\ Raised the weight here again.. no problem. Well except I notice my grip is becoming an issue here.

Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
80 x 7
80 x 7
80 x 7
80 x 7

/\ I gained 5 reps here!. Yeah.. bout time for some decent gains here.

Hammer curls 3 x 8 PR
35 x 8
35 x 7
35 x 5

/\ yeah.. gained only 1 rep here. My grip/forearm strength is holding me back here. They tire before my bis always..

Calf Raises 3 x 15:
70 x 10
110 x 6
150 x 1
170 x 15
170 x 15
170 x 15

/\ Not bad since I didn't do this exercise last time.. Next time I'll add weight and work my way back up again.

Stretches:
Supermans: 10 reps, each rep held for 3 seconds
squat stretches: 2 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds

 

[I-tallionStallion]

The squats didn't look too bad at all Johnny. But a few problems

The only problem with the lift was that they didn't look like box squats so much. You have to sit for 1 second (read the link i gave you before on box squatting if you didn't already, or watch some youtube videos of other strong guys doing it)...just don't just tap the seat with your a$$.

ALSO make sure that chest is out because if you do curve your back wrong you can get hurt. And make sure your breathing is correct. You don't want to be inhaling on the way up

Squatwise, they were good reps.

 

[Quagmire911]

I thought the squats looked good, back looked fine, but look at what Stallion mentions above in regards to it. For a box squat you sit back on the box a bit until your shins are perpindicular to the ground-or even slightly past, then you pause for 1-2s and explode up. You should be good for squats now, but the above is what is needed to make it a box squat. What you are doing is using the box to judge depth which is more of a real squat and using the box to touch and go.

Read this in depth again:

http://www.ironaddicts.com/forums/showthread.php?t=3395

Like so (but without the bands):

http://www.youtube.com/watch?v=QugVk20OdKY

So the flexibility looks like it is now there-good work. The only other thing I might say is that you could set your stance a bit wider and put the emphasis more on to the posterior chain-better strength potential.

Next order of buisness:

HIIT does wonders for me after only one session. I feel a lot fitter very quickly, which is great because I am too lazy to do low intensisty and it is boring as hell. A lot of other benefits too, the key is not to over do it. If the weights are affected you drop the intensity down a bit and work back up, much like weights really.

For the grip, getting the trainer and the number one would be a great start. I would start off doing three sets per arm and just sub it in for the hammer curls (listed as barbell curl in the routine). You have been doing the hammer's for a while- a break will be good. I would then do something for pinch grip like a door grab or plate pinching-ask if you don't know what these are. Two sets on each hand, although this one is usually done with both at the same time unlike the gripper.

Keep it up, your doing great.

 

[JohnnyIrish]

Current weight:
Today: 163.6
6/6 166.0
5/30 165.2
5/23 166.2
5/16 168.0

Ok now thats significant. I don't want to loose too many lbs too fast (so I don't loose muscle) so I won't add in the cutting of the calories next week. I'll give this another week and see how the fat loss progresses.

Itallion:
Oh ok.. so I overreacted. I was advised from a staff member at my gym that I should only touch the box and then explode back up and so thats why I was doing them wrong.. dur. Thanks I'll correct that.

Quagmire:

Thanks buddy. I'll make sure to read all that before next squat day and add these adjustments to my form. Also I ordered the CoC trainer and #1 so I should get them in a week or so. As the saying goes your as strong as your weakest link.. and well my grip is a$$ so they're a good idea methinks. Thanks again quag.

 

[JohnnyIrish]

Today just sucked.. I figure its because of either:
1) the fact I started strong antibiotics yesterday (to fight off a sinus infection)
or
2) my glycogen was depleted and I need to eat more carbs on the weekend (the past 2 weeks I've only worked out 2 days per week while this week I worked out 3 and did HIIT one day.. so maybe I used up the energy *shrugs*)

Which sounds more plausible?

Today:

Barbell Bench press: 3x5
bar x 10
75 x 6
115 x 1
155 x 5
155 x 4 (fail)
145 x 4 (fail)

/\ This just plain sucked.. I so ran out of steam in the second set unexpectedly and not only did I fail but I didn't get the bar racked in time and got pinned under the weight. I called out and the guy next to me reluctantly came over and assisted.. ******* took his time too.. ****, I know I would have jumped quickly if I saw someone in my situation. :cuss: Anywho I wasn't hurt .. cept for my pride haha. (never had that happen before)

Incline Dumbbell bench press: 4 x 8
100 x 9
100 x 9
100 x 8
100 x 7

/\ Lost a rep here.. felt so out of gas. Every set I almost failed on.

Dumbbell shoulder press: 3 x 8
70 x 6

Two reps under what I did last week and I felt exhausted. I got fed up at this point and said **** it.. I'll continue this battle another day.