JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Today:

Swapped out hammers with CoC today.

Deadlift: 2x5
bar x 10
85 x 6
115 x 2
165 x 2
205 x 5
210 x 5

/\ Form still felt good and I added a total of 15lbs since last time.

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

/\ I made sure to go below parallel on the second set (should have on the first but realized too late I wasn't).

Chins:4 sets PR
7
6
5
5

/\ Gained 4 reps here, sweet! And think.. I could barely do just one in Dec and now I'm doing 23 Interesting.. I really feel this working my back now where as before it didn't feel noticeable.

CoC: 3x10 PR
4 x 6 each hand (Trainer)


/\ This was with it not closing fully each rep. Next time I'll shoot for 100% closed each rep (I.E. ends touching). I'll also change it to 3x10 each hand.

Calf Raises: PR
70 x 10
110 x 6
150 x 1
180 x 12
180 x 13
180 x 13

/\ This one burns, got two additional reps here.


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]

yeah its hard to get a 100% close on the CoC...fvcking quag with the No.2 haha...maybe if I had a nifty ring like him

 

[JohnnyIrish]

heh.. yeah, speaking of which I think it kinda looks like a mood ring. That color must mean hes ready to crush.

Today:
HIIT 5 min warm up, 30sec on 60sec off, 4 intervals, 3 min cool down.

Drank a 2scoop shake prior HIIT. My quads gave out after the 4th interval. Maybe its because I worked legs yesterday.

 

[shaunuk]

Itallion stallion:
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?

Is the cable on a selectorised stack? You can just put the pin in the 95 slot and then put a plate on...so that the pin is through the hole in the weight plate. You can keep adding weight like this

Good work mate, keep it up

 

[Quagmire911]

The closer the handles the higher the tension, which is why it is so hard when they are really close.

Wait till you see what I did with my No.2 today Although everything else sucked :cuss: I think I will become a full time grip trainer and give up weights

Keep up the good work

 

[JohnnyIrish]

Hey shaunuk good idea. I'll give that a try, way to think outside the box.

Thanks Quag, How did you do?


Current weight:
Today: 165.4
6/20 164.6
6/13 163.6
6/6 166.0
5/30 165.2
5/23 166.2
5/16 168.0

Wtf.. Ok sure I'm putting on muscle but I should be burning fat so as my weight is going down too! I mean with 2 days of HIIT, 3 days/week lifting, I'm restricting my calories to 2.5-3k/day (5 meals, high protein med fat), and I take 20g fish oil/day (spread across 4 meals), that should be a recipe for fat loss+muscle gain right? Wrong... I got the muscle gain but the fat loss? Not so much. I feel like I need a crobar to get the fat off my body. lol

I'm thinking during the weekend carb up (anabolic diet) I'm putting on more fat then I can burn off during the week.. I guess my next step is to analyze my caloric intake day by day again.. I just don't want to cut too many more calories as I don't want to leave myself hungry at any point.

Any advice/insight here?

 

[I-tallionStallion]

Actually...a month losing 2-3 lbs is pretty good Johnny. If it is all fat you are definitely on the right track. Like I said there are factors. You have any idea what your BF% is? Take in consideration, if it is say 18% of 168 lbs, your estimated amount of fat is about 31 pounds, to get to 9-10% you have to lose say 15 lbs of pure fat as just an estimate. This isn't taking account the muscle gains. So i say lose 15 lbs of fat, but on the scale it should be less than 15 lbs

I say, don't touch anything and do this for like 3 months...be patient. Take pictures.

 

[JohnnyIrish]

Stallion:

As for my BF, my accu-measure calipers say 24% (measured 24mm with calipers), and my scale says 20+ something last time I checked so its around there.

The thing is in the anabolic diet it says one can loose up to 2lbs a week (you can loose more but that hits into lean mass = bad idea).. so according to that I should be able to loose more and faster. Yeah.. haha this is in theory, not in my reality.

Thing is I've been on a good routine since Dec thanks to effort/quag mostly and while I made some bf loss in the beginning 3 months after that I hit a plateau and hell if I can seem to loose any more since then consistently.. and the more this thwarts me the more I f'in want it! ahha

Oh and yeah I've taken pictures every 3 months. I'm getting more mass but my bf is fairly the same looks like.

Today:

Good workout today. Made gains accross the board. Of course I feel like I cheated haha. I didn't go to work today so I got to work out first thing after getting up.. so I likely had more energy. In any event a good day was had.


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

/\ I was able to do the extra 5lbs for the whole set this time.

Dumbell bench press 4x8: PR
110 x 8
110 x 8
110 x 9
110 x 9

/\ Added 10lbs and lost very few reps. Sweet.

Dumbell shoulder press 3x8: PR
80 x 7
80 x 6
80 x 6

/\ Added 10lbs here and only lost 3 reps.

Tricep pushdown 3x10: PR
65 x 8
65 x 8
65 x 8

/\ Added 7.5lbs and lost 6 reps.. I'll add them back next time. However since I have to significantly lean forward now for this exercise the more I add weight, I'm thinking of swapping it out for Overhead Tricep Cable Extensions.

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

/\ This one doesn't work as many different muscles as the decline I was doing but it seems to really target my abs well. Ouch! haha

Stretches:
Supermans: 10 reps, each held for 3seconds
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]

Lets see those pictures!

If I remember from your last set of pics, you didn't look anything like 20%+ bf, although I could be mistaken.

I can recommend some more stuff for fat loss if you would like.

 

[I-tallionStallion]

The thing is in the anabolic diet it says one can loose up to 2lbs a week

Well everyone is different, everybody does better or worse on certain workouts/diets. Are you following a certain plan from stronglifts? You might just need a little tweaking in the diet area or maybe add some evening cardio on off days?

Well, even if it is 1 pound it's still really good imo. I wish I was losing that. With you taking off 4 pounds a month, in 3-4 months you should be where you want to be.

Good workout btw

 

[JohnnyIrish]

Effort gave me some tweaks to my current routine to aid in my bf loss (thanks bro). Swapping out the HIIT for 2 days of 20min hard as I can go elliptical cardio and 3 days 45min incline walking (spd 2-3 incline 5-10). I started this yesterday.

Quagmire:
Yeah thanks buddy, what do you recommend?
Just fyi I am allergic to caffeine so unfortunately thats a no go.. and while even green tea has hurt my stomach in the past I'm going to try it again and see how it goes.

As for the pictures, I'll borrow my friends digital cam this week and take a few and post em in here.

Stallion:
Thanks man. Yeah even 1lb a week would make me smile.. I just want to see some bf loss progression and I wasn't seeing that the last 2 weeks (as my weight went up).

Yesterday:
Fasted cardio, 45min treadmill, speed 3, incline 5

Today:
Fasted cardio, 45min treadmill, speed 3, incline 5.5

(I'll be working my way up incline wise)

 

[Quagmire911]

I was going to say about green tea...what brand did you get the last time?

EDIT-I would like to see a new deadlift video if possible, using big plates. I remember form needed some work, just want to check it...

 

[mrRuckus]

Look into forskolin and TTA for fat loss.

 

[JohnnyIrish]

Quagmire:

Ya know.. I'm not sure of the brand, however I have tried more then just one brand (though its been over a year since I had some). Some time this week I'll stop at Wegmans (an upscale organic store) and see if I can pick up some quality green tea.

Also will do, I'll get a vid of my deads next time I do them.

mrruckus:
Thanks man. Seeing as how my system doesn't like cafene I'll be adding things one step (week) at a time so if it bothers my stomach I know the culprit.

I'll read up on those and look into using them after I try the green tea this week.

 

[Quagmire911]

Be careful of where you buy. The upscale supplement place to most people in the UK is Holland and Barrett and the green tea capsules from there were awful.

I highly recommend you buy them online and get NOW FOODS as a brand.

 

[JohnnyIrish]

Thanks Quag. I'll check them out.

Toady:

Box Squats (2 black boxes high) 2x5:
bar x 10
85 x 6
115 x 1
145 x 1
185 x 5
185 x 4

/\ Gained 10lbs and I think I squatted better this week then last. Still need more practice and working on my form but it was better. Oh and yeah.. I was out of it and apparently lost the ability to count the last set (it occurred to me after.. no dumbass you only did 4 not 5, ah.. dur).

Pullthroughs 3 x 10: PR
100 x 10
100 x 10
100 x 10

/\ I maxed the rack and added a 5lb plate to the pin (Thanks Shaunuk!)

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

/\ I gained 5 lbs again this week here. I like the momentum I'm currently having with this exercise.

CoC Trainer 3 x 10: PR
Right hand 3x10
Left hand 1x10, 2x8

/\ Right hand: all sets I had the Trainer closing much tighter (almost touching).
Left hand: I had the trainer closing much tighter only with the first set.

Calf Raises 3 x 15: PR
70 x 10
110 x 6
150 x 1
180 x 14
180 x 14
180 x 14

/\ This burns like mofo. haha

Stretches:
Supermans: 1x10, each rep held for 3 seconds
squat stretches: 2 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 3 reps each held for 30 seconds

 

[JohnnyIrish]

Be careful of where you buy. The upscale supplement place to most people in the UK is Holland and Barrett and the green tea capsules from there were awful.

I highly recommend you buy them online and get NOW FOODS as a brand.

BTW I just ordered some now foods green tea. Used a coupon code too (google ftw).. so I only had to pay shipping.. so it only cost me $1.75

I'll let ya know what I think after I get/try them.

 

[I-tallionStallion]

Nice workout Johnny. Good work!

 

[Quagmire911]

I did a quick search, and I meant these:

http://www.iherb.com/ProductDetails.aspx?c=1&pid=629

Taking 3-4 capsules a day.

You have to take something like 6-7 cups of green tea I think, and the tanine stains your teeth. Of course normal green tea has caffiene in it and I don't know that decaffinated is good for you. So it may be a good idea to look into other fat burners.

Btw, do you squat high or low bar?

 

[JohnnyIrish]

Itallion:
Thanks bro. I'm slowly but surely getting there. As the saying goes, slow but steady wins the race.

I did a quick search, and I meant these:

http://www.iherb.com/ProductDetails.aspx?c=1&pid=629

Taking 3-4 capsules a day.

You have to take something like 6-7 cups of green tea I think, and the tanine stains your teeth. Of course normal green tea has caffiene in it and I don't know that decaffinated is good for you. So it may be a good idea to look into other fat burners.

Btw, do you squat high or low bar?

Ahh ok, well.. I like the taste of green tea anywho so hopefully I'll be able to drink it.

I didn't know the difference so I looked them up. Apparently I do a low bar squat.

Today:

20 min elliptical cardio, plus 4 min warm up, 2min cool down

I went at a decent pace.. I'll increase my pace over time (as I push my body to adapt).