JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Good workout today. Felt like I had better energy then normal. Either It was because I went to bed earlier last night or the fact I started taking the green tea caps (taking two a day for a few days, one at breakfast and one preworkout.. if that continues to not bother my stomach I'll up it to 4/day).

Today:


Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
115 x 1
155 x 5
155 x 4
155 x 4

/\ Gained 5 more lbs. Had a spotter for my second and third sets. It was needed.

Dumbell bench press 4x8: PR
120 x 9
120 x 8
120 x 6
120 x 6

/\ I'll add reps next time.

Dumbell shoulder press 3x8: PR
80 x 8
80 x 6.5
80 x 6

/\ Gained half a rep over my last pr.

Tricep pushdown 3x10: PR
72.5 x 10
72.5 x 8
72.5 x 6

/\ I'll add more reps next time.

ABS 3x10: PR
Hammer strength MtsAdominal crunch 80x8
Life fitness abdominal crunch 160x6, 125x12

/\ I switched because I maxed weight on the other machine I was using. I however am not sold on the two I tried today. I'll see what else they got.. (yeah I could do decline weighted situps but the weight was getting very awkward/uncomfortable to position so I'm looking for alternatives) I'll figure it out.

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]

Do hanging leg raises for abs. Good workout.

Btw ever think about getting some plate mates for your incline press. Could be very useful as that way you can hit all your reps.

 

[JohnnyIrish]

Do hanging leg raises for abs. Good workout.

Btw ever think about getting some plate mates for your incline press. Could be very useful as that way you can hit all your reps.

Hey thanks Stallion. I'll give the leg raises a go next ab day.

As for the plate mates. As it is things are still progressing at a good pace *knocks on wood* If/when they start to slow down I'll pick some up.

 

[Warboss Alex]

metal rocks.

looks like you've been making great progress! don't be afraid to switch exercises if you're losing reps or struggling to put a lb here / rep there on your lifts.

 

[JohnnyIrish]

Warboss Alex:
I like metal too.. *whispers* Just don't tell stallion you like numetal
BTW- Nice to see ya around again man. :yes:


On a separate note my Poliquin Multi-Intense arrived today and not a moment too soon as my mega mens bottle died today. Should be interesting to see if I notice a significant difference with them or not. Anywho, I'll be starting them tomorrow so we'll see.


Today:

Good day. Squats were good. Think I might have leaned a bit forward as I felt it in my back afterwards. Next time I'll get another video just to be sure.

Box Squats (3 black boxes high) 2x5: PR
bar x 10
85 x 6
115 x 1
145 x 1
195 x 5
195 x 4

/\ I raised the box up by one step. It feels better and is still plenty low. I didn't do low bar today but I will check it out and likely switch to it.

Pullthroughs 3 x 10: PR
122.5 x 10
122.5 x 10
122.5 x 10

/\ Felt easier then normal and I added 7.5lbs since last time too.

Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
95 x 7
95 x 7
95 x 6
95 x 6.5

/\ Gained 4 reps here. Sweet.. next time more weight.

CoC: 3x10
Right hand: #1 2x10, 2x8 (all sets about 80% closed)
Left hand: #1 1x5, #T 1x8, 1x5 (1inch in between touching most sets)

/\ Lost a bunch of reps here.. *shrugs*

Standing Calf Raises:3x15
30 x 8
60 x 10
45 x 10
45 x 12

/\ New machine. This works my calves much better then the isolation machine I was using. I feel a much longer burn (assuming that indicative of a good muscle workout). I was getting a feel for it today hence the weird numbers.

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]

Low-bar, I love it!

Don't know if I have ever said, but here is a comprehensive dynamic stretching routine that you can do in a few minutes:

http://www.t-nation.com/readArticle.do?id=1778726

Great for warming up. My flexibility has increased substantially by doing nothing else, although I don't do the band stretch and usually don't do the spinal one.

Are you doing anything for pinch grip?

 

[I-tallionStallion]

Warboss Alex:
I like metal too.. *whispers* Just don't tell stallion you like numetal

Pssssttt....he likes what i like

Nice workout! So did you fail on the squats by gettings stuck at the bottom?

 

[Warboss Alex]

I cannot abide numetal. spinless noise pollution that it is.

keep your back tightly arched to avoid leaning forward on squats. drive your back into into the bar and lead with the hips.

 

[JohnnyIrish]

Warboss alex:
Oh well.. more for me.
Yeah I got a tendacy to lean forward ever so sightly when the weight gets tough. I'll get a vid next time.

Stallion:
I didn't have enough in me to fully get the last rep.. also I've been reminded several times not to go to failure on this regime so I try to keep away from it especially the bigger lifts as they impact the cns more. Make sense right?

Quagmire:
Thanks for the stretching routine I'll look into incorporating it. As for pinch grip, nope. Is that useful for anything other then rock climbing?



This past week I haven't done any cardio and it sucks.. I can see the toll on my windedness (is that a word?) at the gym. Ideally I'd find a sport I could do 1/2x a week for cardio.. but I either haven't found the time during the week or the sport. I'll figure it out.

So anywho the numbers below are only being supported by the new supps, and my diet.. not cardio this week. Honestly thought.. as I keep gaining the number stay around the same weight. I don't think I'm doing badly.

Current weight:
Today: 166.2
8/1 165.4
7/25 164.6
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

 

[Quagmire911]

The fingers are very important in lifting. Putting in two sets of a door grab or plate pinch will benefit your grip and not impact on anything else.

 

[JohnnyIrish]

Hey Quag, hmm sounds good them. Where would you recommend I put that into my routine? I'm gonna go veg now as I'm beat but I'll read up on it later. Again thanks for the info.

Today:

Coulda been better coulda been worse. It tends to be harder for me to make much gains on Friday then Monday so in that light its decent.

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
125 x 1
170 x 5
170 x 3
165 x 4.5 (f)

/\ As normal I got a spot for each lift. I did 5 of the last set but I think the spotter helped some even though he claims he didn't so I didn't count all of the last rep. Anywho next week I'll keep the same weight and up the reps to match.

Incline Dumbbell bench press: 4 x 8
120 x 7
120 x 7
120 x 6.5
120 x 4

/\ I upped the weight. I'll up the reps next time. I was pretty much dead after the 3rd set because I was about to fail after the 6th rep and some dude ran over and spotted me.. I was confused and in my confusion I pushed harder which was stupid because I know my body. Well my arms totally failed and it effected my last set as well as my shoulder press. Next time thanks but no thanks buddy.. he meant well though. *shrugs*

Dumbbell shoulder press: 3 x 8
80 x 6.5
80 x 5


/\ These sucked. I was dead here.. also didn't do the last set.

Skull crushers: 3 x 10 PR
60 x 11
60 x 9
60 x 8

/\ Gained a rep here. Ain't much but its something.

Hanging leg raises 3x10: PR
8,10,10

/\ I did these. My first set was only 8 because the rubber was falling off the grip and the last 5 of my last set I just lifted my knees to my chest as I was runnin on fumes but the rest of the time I did as the video. By the end my left hand was loosing grip with my arms, forearms and stomach all burning lol. This works everything.
Tough exercise but a keeper fo sho.

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:

Had 5 hours of sleep last night and was fighting off a headache during my workout but the numbers were good. Oh and I also added some pinch plate work.

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

/\ Broke the 200 barrier in squats. :woo:
Here is a video of my first 200lb workset.

Pullthroughs 3 x 10: PR
127.5 x 10
127.5 x 10
127.5 x 10

/\ Added 5lbs like usual. Felt good.

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

/\ Upped the weight by 5lbs.

CoC: 3x10
Right hand: #1 3x10 (First set 90% closed, last 2 sets about 80% closed)
Left hand: #1 1x6, #T 1x10, 1x8 (Second set about 90% closed, the rest were about 1inch in between touching)

/\ Better then last time. Also this time I actually brought them to the gym so I actually did them in order instead of doing them when I got home.

Pinch plates:
3 sets, pinching a metal bar and leaning back slightly, held for 20-30 seconds. Each hand worked individually.

/\ The weights at my gym have indentations so they aren't flat so I used a stationary flatish pole to grip on.

Horizontal Calf Raises:3x15 PR
70 x 10
110 x 6
150 x 1
190 x 12
190 x 12
190 x 12

/\ Ok back to the original machine. It does a good job and well.. they fixed it (and it doesn't leave my shoulders with black and blue marks as the vertical calf raise does). I'll catch up on reps next 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

 

[Quiksilver]

good form on your squats.

Do you think the grip pinches really do much?

 

[JohnnyIrish]

Hey Quick, I just started adding the pinch plate work so I'll have to let you know. I did notice a good burn in my forearms though.


Today:
I got inspired burpee wise and wanted to see how many I could do. Well I'd rate my performance as piss ass poor as I got 35 in 7minutes and was exhausted. Time to fix my ****ty endurance/work capacity.

I'm thinking of doing these more often.. Maybe taking the burpee challenge.

 

[Quagmire911]

The fingers are very important in lifting. Putting in two sets of a door grab or plate pinch will benefit your grip and not impact on anything else.

^^^^^^

I hear it all the time from lifters. "My grip is weak", "My grip can't handle the weight". Maybe if you had trained it effectively...


Good job on the squats. Your shins aren't quite perpendicular, but your stance is quite close and I don't know whether this should be taken into consideration. Certainly if your stance was wider you should be sitting back further.

I also think it may be better for you to work on full closes with the trainer. Can you actually close the No.1 for a rep yet? And don't go past 20s on the pinch sets. You need to make it harder otherwise.

 

[JohnnyIrish]

Diet:

Its been awhile since I posted my diet and although it hasn't changed much heres the update:

Forward- Yes the fats aren't real high.. I'm working on finding the sweet spot where I can indeed both loose bf and gain mass. As such I've been lowering the fats in my diet.

I'm on the anabolic diet since late April so thats why you see no carbs in the below:

Weekdays:
Meal 1: shake, 3 - high omega 3 free range eggs, 2 scoops whey, 1 scoop casin (89g protein)
Meal 2: I eat out and have one of the following depending on where my coworkers and I eat: burger patty, cheese bacon + broccoli or grilled chicken cesar salad no crutons or meatloaf + brown gravy + green beans

Meal 3: .375 lbs of beef (burger) + broccoli

Meal 4: shake, 3 - high omega 3 free range eggs, 2 scoops whey, 1 scoop casin (89g protein)

PWO - (on work out days I add the following) 3 scoop whey shake (69g protein)

Meal 5: One of the following: chicken breast + broccoli/green beans or .375 lbs of beef (burger) + broccoli or couple ounces of sharp cheddar + almonds.

Snacks: I keep almonds at work and at home so if I get a little hungry in between meals I usually grab a handful to munch on.

Weekend carb ups:
This honestly varies a lot. I also NEVER get in as many carbs as I ideally should. The fact is I spend less hours awake on the weekends (I sleep in an extra hour or two). That said I do eat lots of yams and I usually blend up some apples, blueberries, strawberries and bananas with some organic whole milk yogurt thrown in for good measure. Other then that its somewhat random.. but with an emphasis on carbs (pasta, rice, bread.. etc).

Supplements taken 4 times a day:
1 - 2 multi intense vitamins, 5 fish oil caps, 3 CLA, 2 green tea (EGCg),
2 - 2 multi intense vitamins, 5 fish oil caps
3 - 2 multi intense vitamins, 5 fish oil caps, 3 CLA, 2 green tea (EGCg),
4 - 2 multi intense vitamins, 5 fish oil caps
30 min before bed I take 400mg of mag citrate and 50mg zinc picolinate

Total of:
CLA: 4.8g
Fish oil: 20g
green tea EGCg: 1.6g

I'll be adding forskolin next week and I might pick up some taurine (to help with sleep).

Thoughts? Opinions? See where I can optimize more?

 

[JohnnyIrish]

^^^^^^

I hear it all the time from lifters. "My grip is weak", "My grip can't handle the weight". Maybe if you had trained it effectively...


Good job on the squats. Your shins aren't quite perpendicular, but your stance is quite close and I don't know whether this should be taken into consideration. Certainly if your stance was wider you should be sitting back further.

I also think it may be better for you to work on full closes with the trainer. Can you actually close the No.1 for a rep yet? And don't go past 20s on the pinch sets. You need to make it harder otherwise.

Well I can definitely attest that training grip has helped a lot with different lifts. I can keep heavier weights in my hands with out if feeling like its going to fall right out and I don't need wrist straps so I appreciate you pointing that out to me quag.

As for my squats, well honestly its hard to be perpendicular as I crouch so low if I went to perpendicular I feel as I'd be falling backwards.. am I don't that wrong? Will standing wider assist in sitting back further thus getting perpendicular?

I don't think I can quite close the #1.. but I will see this Friday. When I do reps I'll target full closes.

 

[Quagmire911]

It is definitely easier to sit back the wider you are, so maybe open your stance up a little bit. Wider than shoulder width by a few inches either side plus low bar is what Rippetoe teaches for the squat. If you go wider and still find it difficult, is singles a weak posterior chain.

If you can't close the No.1 yet, then work on full closes with the trainer and maybe a few partials afterwards.

Keep it up.

 

[Reborn]

Grats on breaking 200 man. To be honest I think your box may be a little low still. You're not really supposed to sit down and rock back but to sit down and keep entire core/hip flexors flexed and then explode up.

Check http://www.youtube.com/watch?v=tDFR3bXhl4Q

Its a great video on how to perform the box squat.

 

[JohnnyIrish]

My sleep ha become ass again.. I get in bed and ****ing lay there not being able to fall asleep for hours. No I'm not really stressed. I thought the mag was helping.. I'll buy some taurine and read up some more on relaxation techniques. Also I found my legs were tight.. getting up and stretching helped some.

I hope to have enough energy to workout when I get home from work today.

Current weight:
Today: 166.6
8/8 166.2
8/1 165.4
7/25 164.6
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