JohnnyIrish's Diet/Workout Log

[I-tallionStallion]

Haha man that sucks, i hate not going with a friend and PRing on bench. When was the last time you had a week off? Working out sick usually isn't a good idea. I never do well when that happens, so I'd recommend not working out at all till your fully rested.

 

[JohnnyIrish]

Haha man that sucks, i hate not going with a friend and PRing on bench. When was the last time you had a week off? Working out sick usually isn't a good idea. I never do well when that happens, so I'd recommend not working out at all till your fully rested.

Last time I did a deload was a few months ago. Thing is I felt strong as an ox Monday and still good Wednesday.. but Friday my muscles were apparently were on strike.. so its not like I haven't been making gains lately (just that one day)

Is that still a symptom of a needing a deload?


I'll see how Monday goes.. if I still suck its either A) deload or B) the damn antibiotics (I don't really feel sick.. I preemptive striked an oncoming sinus infection before it got entrenched in my lungs.. and its almost totally gone)

 

[I-tallionStallion]

Well every few months I'd recommend taking a week off the gym. Just the way I like to do it. But if you have special plans for summer maybe you won't want to yet Idk.

If you've been getting stronger, one bad day doesn't mean anything imo. But if it happens again it might be your body trying to tell you something.

 

[JohnnyIrish]

Ok.. I had a good day today. So i guess I'm not overworked so its either I was sickly or I needed to eat more carbs on the weekend. This past weekend I didn't eat as many as I planned as Sunday was a family gathering and was full of grilled hotdogs, burgers and chicken.. no way in hell I was going to turn that down hahaha.

That cut my carb up short (Saturday I ate lots of sweet potatoes, apples, bananas, and garlic bread however ). Anywho I'll see how that effects me this week. Honestly what I'm finding is this anabolic diet takes quite a bit of testing and tweaking.. so it might not be at its full potential for me at the moment. Again, we'll see.

Today:

Deadlift: 2x5
bar x 10
85 x 6
115 x 2
145 x 2
185 x 5
195 x 5

/\ I lowered the weight and concentrated on form. This time my hips went back as I was raising, not just at the top so I think my form was on point as it felt right this time. I'll work my way back up from here and make sure the good form stays intact.

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

/\ Good burn here.

Chins:4 sets PR
6
5
4.5
4

/\ Gained 2 reps here, sweet.

Hammer curls: 3 x 8 PR
35 x 8
35 x 6
35 x 7

/\ Looks like I gained a rep here as well. My grippers should be in soon so next time this exercise will be replaced by reps with CoC trainer or #1.

Calf Raises: PR
70 x 10
110 x 6
150 x 1
180 x 12
180 x 12
180 x 12

/\ This one was tough but didn't burn for as long afterwards as when I get it up to the 15 reps.. In any event I'll add more reps next time working my way back up to 15.


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

 

[shaunuk]

Cool, you're still doing awesome mate, keep up the good work

There's a possibility you're plateuing on the bench but like you said it might've just been lack of energy etc. See how it goes next time and if you can't increase weight/reps switch flat bench up with decline bench or something mate

 

[JohnnyIrish]

Thanks shaunuk! Yeah I see how this Wednesday goes, thats when I work chest next.

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

My quads were hurting and I couldn't add to the intervals. While I can't argue with HIIT's effectiveness.. I dislike it just as much as Quagmire dislikes steady state cardio.

 

[JohnnyIrish]

Well I made gains today, not great gains.. but gains none the less. From what I'm seeing I'm thinking I need to eat more carbs on the weekend carb up. I'll see if I can cram more down this weekend and test that with my following weeks gains.

Today:

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

/\ I added 5lbs but after that first set I knew I couldn't do two more sets with that weight so I put it back down.

Dumbell bench press 4x8: PR
100 x 9
100 x 9
100 x 10
100 x 11

/\ Gained 4 reps here.

Dumbell shoulder press 3x8:
70 x 9
70 x 7
70 x 6

/\ No gains here.. Lost a rep.

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

/\ I used the metal hand grip again.

Decline weighted situps 3x10: PR
60 x 11
60 x 10
60 x 10

/\ This one kicks my ass. lol

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 5 min warm up, 30sec on 30sec off, 4 intervals, 3 min cool down.

I can't seem to add any time to HIIT on my home elliptical. My quads burn out at 4 minutes (4 intervals).

 

[Quagmire911]

Give 1 minute light/30s all out a try... If that is too much lower it to 1 minute light/20s all out and go from there.

Keep it up.

 

[JohnnyIrish]

Thanks Quagmire, I'll try that.

I'm thinking the fact I didn't do HIIT last Thursday (not yesterday) and I didn't do a full workout the following Friday likely is a part of why I didn't loose more this week.

Current weight:
Today: 164.6
6/13 163.6
6/6 166.0
5/30 165.2
5/23 166.2
5/16 168.0

Diet tweak:
Taking fish oil 4 times a day now (5g each) instead of 3 times a day at 8g, 5 g, and 8g.

 

[I-tallionStallion]

Hey man, I see you posting a lot about your weight. I wouldn't worry about that too much. Just keep taking progress pictures every month and use the scale just as a marker because your weight can fluctuate a lot.

Also, just a quick question on your goals dude

Whats the most you've weighed and what is your overall goal in working-out? Curious I guess. I think you've done a great job so far and you are very dedicated. Definitely an inspiration.

 

[JohnnyIrish]

Itallion stallion:
I weight myself every friday morning, when most of the carbs are out of my system (as far as holding water goes). I also weight my self the first thing in the morn, after I use the bathroom and while naked so my environmental factors are pretty consistent so I think the measurements are of a decent measurable accuracy. No?

My current main goal is to loose BF to finally have visible abs while continuously making strength gains at the gym.

Why do I want to loose BF in pursuit of abs instead of just strength right now you ask? Truth be told.. I've never had abs and as much as I like getting stronger I hate the fact that my muscles are covered with my 20% bf. I want to see my hard work in the mirror haha. For me visible abs have been always slightly out of my grasp for all the years in the past I've worked out (granted I didn't go as balls out as I am now) and they still seem like elusive bastards to get.. I wish I had them already! However each week I'm making observations of my gains/diet/exercise and making tweaks.. I think its only a matter of time. Those abs will be mine!! MUAHAHAH! lol

My other goals (not end goals.. just some goals on the way):
Benching my body weight
making conditioning/endurance gains with HIIT (hopefully I grow to like hiit.. right now I hate it.. lol)


Future goals:
1) 10% BF (ideal)
2) I'm thinking my ideal lean mass might be 175. Its a good guess right now..
3) Take a ****ing awesome pic of myself this Dec to compare with last dec when I started.


Friday (20th):

I had a decent workout even though I felt totally exhausted.. just had no energy. Not sure why.. I've felt it thorough most of this week. I don't think I'm getting sick. I think its either A) My body wants more food for the level of stress I'm putting it through (and I'm eating 2.5-3k cal weekdays) or B) I need more sleep

I hope its not A.. but I have a feeling it is.

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

/\ I think this is the correct depth. I reread the post again that IA gave for proper squatting.. and it helped. I made sure to pause on the box and sit back for a sec. My form had some issues though. Two times I leaned too forward and I'm not exactly sure what IA means my shins being greater then parallel when sitting on the box.. Anywho I was able to add 10lbs to this exercise.

Pullthroughs 3 x 10: PR
95 x 10
95 x 10
95 x 10

/\ Raised the weight here again.. this time it was tough. Also what do I do now.. as the racks max out at 95lbs?

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

/\ I gained 5 lbs here. I think my form snapped in place here too as I could really feel the work in my lats this time.

Hammer curls 3 x 8
35 x 7
35 x 6
35 x 6

/\ Lost a rep here. I originally planned on using the CoC instead of hammers but they haven't arrived yet.

Calf Raises 3 x 15:
nada

/\ I didn't so calves today.. was out of gas.

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

 

[I-tallionStallion]

Good day dude. I think it was very productive.

You are on a good eating/workout plan and you will achieve your goals for sure. Gaining strength/muscle while dropping fat is a great idea for you. If not just for yourself, but for sanity reasons and shutting up the nay sayers.

 

[JohnnyIrish]

Stallion:
Thanks dude. Yep, I'll get there.. some times I wish Rome was built in a day so to speak but it wasn't so back to the tried and true, slow and steady wins the race mentality.


Today:

Good workout today. I could have done better with bench but over all pretty good.

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
115 x 1
155 x 5
155 x 5
155 x 4.5 (fail)

/\ Not much.. but I gained a rep here so its something at least. Bench is tough to gain on it seems.

Incline Dumbbell bench press: 4 x 8 PR
110 x 8
110 x 8
110 x 8
110 x 8

/\ Added 10lbs and still was able to hit all 8 reps per set.. sweet.

Dumbbell shoulder press: 3 x 8 PR
70 x 9
70 x 8
70 x 8

/\ gained 3 reps here.

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

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

Ab crunch bench 3x10: PR
20 x 10
25 x 10
30 x 10

/\ New machine. Managing the decline situps while holding the 60+lbs dumbell to my chest was becoming problematic. While its less weight with this machine its at a better position so the weight has greater leverage then the barbell I held to my chest I think so its poundage doesn't translate laterally from decline situps. Anywho this machine had my abs burning good! (I didn't notice this machine before today.. I like it)

Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 3 reps each held for 30 seconds

I can almost touch the floor (2 inches from the floor).

 

[Quagmire911]

This is shins past parallel when sitting on the box:

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

That ab crunch looks alright. Another option is to do situps whilst holding the weight behind your head-makes it a lot harder.

Try and get some more videos of squats/bench etc, as I said in my log this week you are guessing otherwise. My good morning form has went to hell by not monitoring it. Form work is very important, needs to be spot on or you won't really get very far.

Keep it up!

 

[JohnnyIrish]

Today:
HIIT 5 min warm up, 30sec on 60sec off, 5 intervals, 3 min cool down.

I barely was able to add another interval today but I did so thats good. I also didn't do it fasted as I woke up starving (drank a 2 scoop protein shake prior to HIITing).

 

[Quagmire911]

How is it you are doing it? 30s all out and then 100s easy?

I also don't think it is a good idea to do HIIT fasted...you need some energy for it.

 

[JohnnyIrish]

How is it you are doing it? 30s all out and then 100s easy?

I also don't think it is a good idea to do HIIT fasted...you need some energy for it.

Yep, the 30 seconds all out then the minute that follows at a slow/relaxed pace. Granted my 'all out' was more intense my first interval then my last but my heart was racing and my quads were burning/failing by the end.

On another note I think the combination of drinking something prior to HIIT in addition to doubling the rest interval, I notice I don't feel like **** after HIIT today!.. Those 2 things are now added to how I'll do HIIT from now on.

 

[Quagmire911]

Isn't a minute 60s

If you continue to get the burning in your quads (and it is too much) you can drop the it to 20s/60s like I said earlier, or you could just do hard intensity instead of all out. You could also try a different machine that may not burn so much. The burning is pretty normal though, you should adapt.

 

[JohnnyIrish]

Isn't a minute 60s

I don't know what your talking about..