JohnnyIrish's Diet/Workout Log

[I-tallionStallion]

"Light weight baby!!" Good job on the Deads.

Hey man..you play guitar? I'm guessing from your youtube user name. What kind of music do you like? Going to any shows in Nj next month? I'm in to classic rock, metal, progressive metal, powermetal, progressive rock, some hair metal.

 

[JohnnyIrish]

Turns out I didn't workout yesterday, I was stupid when I was golfing and didn't put on sun screen.. ah dur.. I'm Irish.. we don't tan we burn. A bad burn sucks my energy.

Quagmire:
Thanks bro for all the advice/info! I don't know about the 300.. lol *shrugs* maybe. I do know I WILL get there though.

Stallion:
Yeah I play the guitar. Been playing off and on ever since I was in my mid teens. Its a fun creative outlet/hobby.

Dude I like that stuff too. Musically I'm all over the place from metal, trance, industrial, synthpop, rock, hard rock, (just not into rap, r&b, or country).

As for concerts.. I had planned on seeing Cyanotic the other day in Philly but it turned out they didn't go on stage until 10pm and I had to work early the next day so I couldn't swing it.

How about you dude? Got any concerts planned?

 

[I-tallionStallion]

Awesome Johnny. Its a great hobby to have, although mine I work on like it's a career choice lol.

I'm going to see Styx/Boston at Pnc arts center on August 10, and Judas Priest on the 8th at the Art center...and a couple other various power metal bands like Edguy, Kamelot...etc.

I was hoping you were going to see one of the bands above haha. That would have been hilarious

 

[Quagmire911]

Who likes Manson? I was front row at a concert in Decemeber

Johnny, if possible try and evaulate your progress on this routine. Look at each lift seperately and how you have been doing on them. It may be time to switch a few things, but if itsn't broken there is no point in fixing it.

 

[JohnnyIrish]

Stallion:
Dude thats awesome. Can you play and sing at the same time? Thats something I need to work more on.. by that I mean I can't do it at all yet haha

Dude.. I youtubed your music list and I am now having some serious styper flashbacks. haha

Digging the Kamelot sound.. reminds me somewhat of apocolyptico and dream theater. What else do you recommend if you don't mind me asking.. I need to bolster my mp3 collection in the 'metal' category.

Quagmire:
Yeah manson.. Need some mp3s of him too. haha Never been to one of his concerts. Was it good?

As for my routine I'm ahead of ya there. I've planned when i get some free time (likely after this wedding) I'll list my starting weights in march and how much I've progressed. As for needing to change things.. well I haven't been really stuck hitting a plateau really *knock on wood* with this routine yet so I guess I stick with it?

One thing I noticed the other day.. My starting bench for this routine was at 105 (back in march) and my last bench day I hit 160.. so I've upped it by 55lbs. Thats sweet for an exercise thats such a pain in the ass for me to gain on.. and some of the other exercises numbers are even better. I'll write it up when I get some time. I wont' lie.. I am excited at what the numbers will look like.

 

[Quagmire911]

The Manson concert owned, but I wish he had played Get Your Gunn .

That song, Irresponible Hate Anthem, and The beautiful people are all good workout songs. Also check out "Walk" by Pantera if you don't know it. "Killing in the name off" by Rage gets me fired up too. And some Eminem, but most people that like heavier stuff probably won't like that. "The Way I am" and "Lose Yourself" being the obvious choices.

As far as guitar is concerned I can basically play one song as it is the only one I practiced routinely-House of the Rising Sun. Maybe I will learn some more at some point.

As for the routine, if you are still progressing there is no point in changing it. I am pretty sure the routine is structured in such a way that it probably allows for longer progressions-since you aren't doing the same thing week in week out.

Keep it up!

 

[I-tallionStallion]

*cracks fingers* oh you have no idea how much of a metalhead I am.

I see you like stryper...that's awesome, I'm actually a really big christian rock guy. You also like dream Theater...and I own all but one of their albums, i'm a HUGE fan. That band is so talented. If you haven't been to a dream Theater concert my friend, you haven't lived. I've seen them almost every time they are in jersey...about 4 times now.

I've played guitar for about 5-6 years now, singing while playing is no big deal for me but i'm an awful singer haha.

Check your pms for my suggestions...

 

[JohnnyIrish]

Thanks guys. Thats funny we all play guitar.
I have yet to learn to sing and play so you both got me beat there lol

Today:

Today was the start of my deload week (today and Wednesday, can't lift Friday)

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

/\ Didn't have the best form. I moved my head off the back and my shoulders as well struggling with the last rep.

Dumbell bench press 4x8: PR
120 x 8

/\ Added 10lbs, Tough.

Dumbell shoulder press 3x8: PR
80 x 9


/\ 2 more reps here then usual.. likely due to the low volume today.

Tricep pushdown 3x10: PR
65 x 15

/\ Easy.. so I did a bunch of extra reps.

Ab crunch bench 3x10: PR
40 x 12

/\ Added 5lbs and some reps here.

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): 4 reps each held for 30 seconds

 

[JohnnyIrish]

Ok, I'm back today. The wedding was awesome, it took its toll on my diet for 3-4ish days.. but not too bad. In any event it was totally worth it as my bro was so happy and I got to see my dad. Anywho I'm back into the swing of things diet and workout wise.

My plan, this week is to get use to working out again. Next week I'll start taking CLA, the following week green tea and then the coriolis forskolin. I haven't researched a good starting dosage for said supplements yet.. I'll figure that out this week.

Gym wasn't bad today considering I hadn't worked out since last Monday.

Today:

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

/\ Tough and I knew I couldn't get the last rep for either set so I just didn't do it.

Pullthroughs 3 x 10: PR
112.5 x 10
112.5 x 9
112.5 x 11

/\ This one is usually pretty easy.. but it was tough today. However I still made PR here so no complaints.

Chest supported Row 4 x 6:
bar x 8
25 x 4
50x 1
95 x 5
95 x 5
95 x 5
95 x 5

/\ Lost a rep here. No biggie, I'll get it next time.



CoC: 3x10 PR
Right hand: #1 3x10
Left hand: #1 1x8, 1x5 Trainer 1x12

/\ Decent gains with my right hand.

Freemotion Calf: PR
70 x 12
120 x 7
150 x 1
220 x 12
220 x 12
220 x 15

/\ I added weight here. It seems easier then the other machine I was using.. I still get a good burn but it doesn't last for minutes like the burn from the other machine. Perhaps I just need to significantly up the reps and weight on this machine to compensate.

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

 

[Quagmire911]

Good to see you back, hope your time off was good.

Your not closing that No.1 for 3 sets of 10 are you :nervous:

 

[JohnnyIrish]

Thanks Quagmire. Ok well.. those 3 sets of 10 aren't 100% closed but I'm working on it.

I have to say my grip strength is noticeably improved such as when doing pullthroughs yesterday.

Today:

20 min elliptical cardio, plus 3 min warm up, no cool down

Split drinking a 50g protein shake half before cardio and half after.

 

[JohnnyIrish]

Not bad for taking a week off. I lost some endurance but it'll come back.

Today:

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
115 x 1
165 x 4.5
160 x 5
160 x 4

/\ Not bad for taking a week off. I also was smart and got a spotter for all 3 sets today.

Incline Dumbbell bench press: 4 x 8
110 x 9
110 x 7
110 x 7
110 x 6

/\ Lost some reps here.

Dumbbell shoulder press: 3 x 8
70 x 7
70 x 6
70 x 6

/\ Lost some reps here.

Skill crushers: 3 x 10
60 x 10
60 x 6
60 x 6

/\ Lost a few reps here.

Ab crunch bench 3x10: PR
40 x 10
40 x 9
40 x 9

/\ Only problem here is it maxes at 4 plates of 10.. so I'm going to have to use a different machine soon 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

 

[Quagmire911]

I think it would be a good idea for you to try ab rollouts, as seen here:

http://www.rosstraining.com/articles/wheel.html

You just use a barbell and put 5kg plates or whatever either side and roll it along the ground. Try it from the knees and see how you get on. It has been tearing my abs apart this last week.

Btw, the DB shoulder press...is that total weight of two DB's, or one DB?

 

[JohnnyIrish]

I think it would be a good idea for you to try ab rollouts, as seen here:

http://www.rosstraining.com/articles/wheel.html

You just use a barbell and put 5kg plates or whatever either side and roll it along the ground. Try it from the knees and see how you get on. It has been tearing my abs apart this last week.

Btw, the DB shoulder press...is that total weight of two DB's, or one DB?

Yeah I read about your new ab routine your log.. sounds interesting! I have just been thinking of ways to do this at my gym. The dumbbells there are all fixed, ie don't roll and while I have some at home I don't really want to bring them in.. I guess I could bring them in or just do them when I get home from the gym. I've been doing that anyway for the CoC.. yeah I guess that'll work.

As for the DB shoulder press thats the total weight of two dumbbells.

 

[Quagmire911]

Yeah I read about your new ab routine your log.. sounds interesting! I have just been thinking of ways to do this at my gym. The dumbbells there are all fixed, ie don't roll and while I have some at home I don't really want to bring them in.. I guess I could bring them in or just do them when I get home from the gym. I've been doing that anyway for the CoC.. yeah I guess that'll work.

As for the DB shoulder press thats the total weight of two dumbbells.

Heh, re-read what I wrote. I explain how to do it with a barbell!

 

[JohnnyIrish]

Heh, re-read what I wrote. I explain how to do it with a barbell!

Doh.. I do that too often (misread). *shakes head*
Anywho, thanks. BARbells it is.

 

[JohnnyIrish]

Getting back into the swing of things this week. My weight is down since 2 weeks ago but since I didn't make PRs this week its likely a small amount of muscle I lost. Anywho this week is helping to set the baseline for the following weeks as I start adding bf loss sups and slowly lowering my fat intake.

Current weight:
Today: 164.6
7/11 165.6
7/4 166.0
6/27 165.4
6/20 164.6
6/13 163.6
6/6 166.0
5/30 165.2
5/23 166.2
5/16 168.0

Crazy doms this week.. Workout to follow later today.

 

[JohnnyIrish]

Today I felt crappy. I waited too long to go to the gym (got a phone call right when I was about to leave.. my fault for not saying I'd call them back). My sleep needs more tweaking too.

Well numbers look good.. I just feel tired all the damn time. Maybe when I start taking the new sups they'll help with energy. Yeah that or if I actually got all the sleep I needed and didn't wake up tired clinging to my bed post hating the fact its morning.. Yeah maybe that would help too.

Video of my box squat first work set (190 lbs)

Today:

Box Squats (2 black boxes high) 2x5:
bar x 10
85 x 6
115 x 1
145 x 1
190 x 4
185 x 3

/\ I was really struggling to get this weight up. Also after watching the video I spot two problems.
1) I didn't lean back enough when sitting down.
2) Last 1-2 sets I leaned too forward.
See anything else?

I think my stance was right this time. Even though I am going highbar I watched the how to box squat utube videos quag posted so my stance this time was a bit wider then shoulder width. I also don't know if I am properly fireing my posterior chain.. I didn't feel them tight or burn after/during the workout. That might be part of the problem. Any advice appreciated here. I'm gonna go collapse and veg.. lol

Pullthroughs 3 x 10: PR
117.5 x 10
117.5 x 10
117.5 x 10

/\ Gained another 5lbs here. Lost my footing in mid second set, had to reposition my self. I didn't count that rep.

Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
95 x 6
95 x 6
95 x 5.5
95 x 5.5

/\ Gained 2 reps here and almost more (I'm not counting the .5s)



CoC: 3x10 PR
Right hand: #1 3x10 (first set 100% closed, set 2-3 80-90% closed)
Left hand: #1 2x8, Trainer 1x12 (1inch inbetween touching most sets)

/\ Nice gains with my right hand.

Freemotion Calf: PR
70 x 12
120 x 7
160 x 1
200 x 1
240 x 12
240 x 12
240 x 15

/\ I added 20lbs here again. Better burn 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

 

[Quagmire911]

This box squat looked pretty good, although as you say sit back a little more.

As I said in the Pm eariler in the week, I recommend practicing low-bar and possibly even switching. It activates the posterior chain more and for this reason will be more suited to box squats and wider stance squats. Stronglifts has made a decent post about it:

http://stronglifts.com/correct-bar-placement-on-squats/

Remember you were going to see how progress had been on different exercises. It may be that a few could use a change.

Are you taking Zinc and Magnesium? They are both important for hormone levels and getting good sleep. Poliquin says that virtually EVERY athlete is deficient in it. I take in 30mg zinc a day and 500mg magnesium, and am definitely better for it. The great thing is that a 6 months supply was only a few quid or under $10.

 

[JohnnyIrish]

Thanks Quagmire!
I'll check out low bar and give it a try next time I'm in the gym. Once I get it down I'll switch over. It does sound better for what I want to do (posterior chain gains).

As for the zinc and Mag, well I take gnc mega mens. I take one in the morning and one later in the day (usually prior to workout). Per two tablets it gives:
zinc: 25mcg
Magnesium: 100mcg

Interesting.. the Magnesium in my mega mens is only 25% of my RDA. However during the week I eat a bunch of broccoli which is abundant in magnesium.. Hmm, should I still add a mag supp?


DIET:
Ok my plan for loosing body fat, a few small changes in 3 areas.

1) Cut back on my fat intake (as per the anabolic diet for a cut). Honestly I'm not sure what exactly my maintenance level is but I know I'm not at it yet (although I may be close). I will be replacing meals where I eat .5lbs of 12% beef with either a piece of cooked chicken+strip of bacon or .37.5lbs of 12% beef.

2) Starting Monday I'll be adding my Conjugated Linoleic Acid (CLA) supplement. I'll be taking 6 pills/day to start which equals 4.8mg of CLA. Ideally I should take these prior to meals and with no fiber supps..

I realize.. I need a bigger pill case. This is getting ridiculous! lol

3) Doing the cardio Effort advised me.. I need to be consistent here.

These three things should add up into something substantial and I should start seeing results.

Later today my workout progress (I didn't forget Quagmire )