JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Just finished cooking 11lbs of beef.. boy was that massive. 12 burgers and 2 baked meat loafs. I think I'm good with beef meals until Christmas now haha.

Warboss:
I only ate a piece of that cheese steak because that's all there was left.

Roger that on the cardio. Except for tomorrow.. I already have to get up earlier then I ever have in like ever (5:30am). But I shall do some Tuesday. (only day that is I may chicken out on is Thusdays as well my sleep usually sucks so getting up a hour before work when I have like no sleep usually has me skipping cardio. However thats still 3 days out of 4 I'll do cardio a week (usually).

Bench was upped to 170 the last day (prior to today) that I worked bench so its still moving nicely. The thing is I only lifted one day last week. That sucks I know and won't happen any time soon. I will get in 3 lifting days at the gym this week (hence working out today instead of Monday) so things should start picking back up this week into PRs-ville.

As for the presses, they move usually.. just not as often as my main lifts. The one that moves the least is the dumbbell shoulder press.. My shoulders don't seem to improve as fast as my other lifts.

Oh the rest of my diet today:
Shake: breakfast 6 eggs, 2 tsb olive oil, 2 scoops whey, 1 scoop casin
*then hit the gym*
During workout: gatoraid with 20g BCAAs mixed in
After workout shake: 2 scoops waxy maze (70g carbs), 3 scoops whey (69g protein), 20g creatine (starting the loading phase today).

3) Steak + a few grilled zichini slices + 2 tsb olive oil
4) Half pound beef burger patty
5) Shake (before bed): 6 eggs, 2 scoops whey, 1 scoop casin

 

[JohnnyIrish]

Diet/cardio:
Monday my diet totally sucked.. Calories were wayyy too low (I only had 2.5 meals). I went on a date with a new female friend and was supposed to go to the shore but when I went to pick her up we didn't make it past her bedroom. On the bright side, I did get a LOT of cardio. Now I like making my numbers but I won't be a nazi about it (that said.. next time I go over there I'll bring my own meals to be prepared).

My diet looks better today. So far I had:
1) 3 eggs with several slices of cheddar cheese + 1 tsb olive oil (ate at her place)
2) shake: 6 eggs, fiber, 2 scoops whey, 1 scoop casin, + 2 tsb ev olive oil
3) rolled turkey, gravy, fist sized meatball, and greenbeans with almonds
4) shake: 6 eggs, 2 scoops whey, 1 scoop casin, + 1 tsb ev olive oil
5) TBA

 

[Quiksilver]

have a pre-sex protein shake and also one immediately after so it isn't catabolic. If you're shaggin for a long time you might even want to take some bcaa's and have a nutrition break during sex as well.

If you didn't get your regular cardio in that day, then try keeping the sex low intensity for 45-60 minutes.

 

[shaunuk]

haha who cares man, getting a lay is more important than x amount of protein After things like that you should just fvck it (literally ) and get back on the wagon soon after.

keep up the good work mate (in both depts. )

oh yeah and don't forget your BCAAs pre and post-orgasm next time, haha

 

[JohnnyIrish]

You guys are frekin hilarious :crackup:

Diet today:
1 shake: 6 eggs, 2 scopps whey, 1 scoop casin, 2 tsb ev olive oil
2 beef patty, cheddar cheese, 4 strips bacon, broccoli (ate out)
3 beef patty (.37lb I made), broccoli
4 shake: 6 eggs, 2 scoops whey, 1 scoop casin, 2 tsb ev olive oil
During workout: 2 - 20oz gatoraid bottles with 10g BCAAs in each (60g carbs)
Post workout: Shake 3 scoops whey (69g protein) 1.5 scoops waxy maze (roughly 45-55g carbs), 20g creatine monohydrate
5 Didn't eat this yet.. and I feel so frekin full right now as I'm still trying to stuff down my pwo shake. I likely won't be able to eat anything big. Likely some almonds with a big ass hunk of cheddar cheese and maybe a tsb evoo. We'll see..

I have no time tonight, but when I get it I'll give numbers of protein/carbs/fats in fitday (when I fill it out again).

Today:


Felt tired today.. Squats are starting to feel like a brick wall. Somebody got a sledge I can borrow?

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

/\ Squats sucked again today.. didn't make much if any improvement. I simply would have failed if I tried to make any more reps with that weight. Could it be Monday's horrible diet/cardio day really had that much effect on my ****ty results today with squats?

Anyway here is a video of my first workset.

Hyper extensions 3 x 10:
25 x 10
25 x 10
25 x 10

/\ Maxed out the rack for pullthroughs even adding weights on the pegs.. no more more for more weight so I've gone back to hypers.

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

/\ Form wasn't perfect.. but I added 5lbs.

CoC: 3x10 PR
Right hand: #T x9 x6 x5 (full closes!)
Left hand: #T x6 x4 x2 (almost closes..)

/\ Alright, now I'm concentrating on the full closes.

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

/\ Not as much burn this week as last even though I went to failure. I was right at failure with each set at the 20 second mark.

Horizontal Calf Raises:3x15
70 x 10
110 x 6
150 x 1
190 x 13
190 x 12
190 x 11

/\ Gained back 3 reps.

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

 

[simon]

Couple of things I noticed about the box squats. Your lower back is rounding as you approach the box. You're not sitting back enough: the shins should be at least perpendicular to the floor. Doesn't look like you're using your hips enough to explode up and are using your quads instead. I'd say get the form down with just your bodyweight and then start adding weight. I'd substitute box squats with regular back squats during this time since your squat form looks decent judging from your previous (box) squat video. A higher box may also help.

 

[wolf116]

Yeah try a higher box and try not to relax anything when you sit, keep all the tension in your muscles.

Bar positioning looks a bit dodgy, try the low back powerlifting placement.

 

[MrS]

box height is insignificant with bad form.

When you sit down just roll your ass back, then explode up, EXPLODE

don't lose tightness, or your breath.

when you get off the box start with the hips and then the legs, try sitting on a chair now and then just extending your legs, don't you lean forward? That's what you're doing.

 

[womann]

Thats great mam keep it up.. i think you would get profit from these..

 

[Quagmire911]

Kerpal it is possible if you are squatting with a wide stance.

Johnny, I think you should go low bar and use a slightly wider stance if you are to continue box squatting. This will make it easier to sit back properly and get your shins to perpindicular. You will also engage your posterior chain more effectively. Remember and sit BACK and not down like you are going onto the toilet. Infact I would recommend upon reading this that you go and try that, it will show you exactly how you should iniatiate the lift.

Otherwise you could try regular squats for a while.

And I hope those aren't trainers you are squatting in :|

 

[JohnnyIrish]

Thanks for the comments simon, wolf116, MrS, Kerpal and Quagmire.

Yeah that past parallel thing has seemed impossible to me too.. I don't see how physically one is capable as since there needs to be some counter balance and at parallel like that I don't see any.. so you'd fall over me thinks. However I'll play with it anywho. See if I can't prove myself wrong.

Anywho Quagmire you are right. I've been meaning to go low bar for awhile now.. I will next time I do squats (next week). I'll also make it a point to read up on them before hand and perhaps play around with them this Friday when I hit the gym again.

On a seperate note I've worked out twice last week and will do so again this week (instead of 3x) due to pleasant distractions such as the new woman I'm seeing as well as the new monster pc I'm building (the parts have arrived, I'm in the middle of putting it together followed by installing the OS (XP 64bit) + software).

This has impacted my diet a bit on the weekend.. but I still think I hit my carb goal. I just need to eat more often then. Things will even out in time. Anywho.. life is good.

Diet today:
1) Shake: 6 eggs, 2 tsb olive oil, 2scoops whey, 1 scoop casin
*hit the gym* (during gym 20oz gatoraid with 20g BCAAs mixed in)
2) Pwo shake: 50g-ish carbs (1.5 scoops) waxy maze + whey (3 scoops) 69g protein.
-snack: handful of almonds
3) 2 fist sized portions of sliced turkey with gravy + 1 fist sized meat ball + green beans
4) Shake: 6 eggs, 2 tsb olive oil, 2scoops whey, 1 scoop casin
5) Not eaten yet..

Note: I cut the creatine for the time being.. it was giving me the runs consistantly. Is there a way around this?

Today:

That gatoraid drink with 20g bcaas really helps. Thanks warboss.

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
125 x 1
175 x 4.5
175 x 4.5
175 x 4

/\
5lb gain. I didn't count the first and second set as fives because of the assists I was getting from the spotter.

Incline Dumbbell bench press: 4 x 8 PR
120 x 9
120 x 8.5
120 x 8
120 x 5.5

/\ Went down last week.. back up this week. Speaking of which, does PRing by half a rep still count? lol

Dumbbell shoulder press: 3 x 8
80 x 5.5 f
80 x 5.5 f


/\ Yay.. I hate these.. Don't make much progress. Anywho I had to cut a set out as I was going to be late for work.

Skull crushers: 3 x 10
60 x 11
60 x 9.5

/\ Looks like I gained a rep here. I had to cut a set out as I was going to be late for work.

Hanging leg raises 3x10: PR
10,10,11

/\ Assuming I should increase the weight not so much the reps.. I guess I need to hold a dumbell between my legs now as I do this. I'll see if I can get that coordination down 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

 

[I-tallionStallion]

*hit the gym*

you crazy sonuvab*tch

So how exactly big are your fists? I'm going to start measuring all my foods in fists, i like that measurement

 

[Quagmire911]

To go past perpindicular go into a very wide stance and sit back onto a chair or box or whatever. It is possible. If you can't do it I believe it suggests a posterior chain weakness, which is common. With a more moderate stance however, just aim for perpindicular.

Stay with 175lbs on the bench next week and try and get the 3x5.

I think it is time to switch the DB shoulder press with a variation. You have been stuck on it for a while now. Barbell overhead press or behind the neck press is a good idea. I like the braced one arm press but I think switching to a barbell variation may work better at the moment.

Keep it up.

 

[Rampage1]

yeah, im gona start measuring my food in fists too, though mine are small so I would have to take 2 fists!

Good to see that life is going well and you have got yourself a little woman

 

[JohnnyIrish]

Itallion stallion:
The gym had it comin!


My fists aren't very big.. heres a pic of them. I'm on the bottom.
Fists

Ok.. maybe not quite yet..

Quagmire:
I tested lowbar a bit today. Didn't feel too weird.. but I didn't add any weight. I do need to figure out my grip a bit still. Doesn't seem to weird. Also changed dumbell press with overhead barbell press as you suggested. It felt much better to be honest.

Ramgpage:
Thanks man! Yeah life is going pretty well right now in a lot of areas. The girl officially got the title of 'girlfriend' this past weekend. However both she and I are polyamorous so we both still see other people. Here here for no jealousy

Sept 12th (Friday):


Didn't have time to update Friday even though i worked out. I hit the gym first thing so I was at full energy and had eaten well. What I've noticed is that I can't finish my deadlift days any longer it seems.. I run out of steam. I had thought maybe it was just a freak occurrence but I was at full energy friday and I couldn't finish which was the 3rd time I've done deads in a row this happened. Any idea on the cause??

Deadlift: 2x5 PR
bar x 10
85 x 6
135 x 2
185 x 1
235 x 1
270 x 1
270 x 5
275 x 5

/\ Good form this time I think! Here take a look.
Note: I only did 1 rep at first because the guy got confused and wasnt' filming so I stopped to show him. Also of note the brief pause mid lift was me switching to underhanded grip with my right hand because my over handed grip was failing. Last set I used underhanded grip with my right hand as well.

300 is almost here baby! :rockon:

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

/\ I go pretty deep with these. Gained another 15lbs here. They are hard as hell.

Chins:4 sets
8
7

/\ At this point I'm so out of breath I want to get my chins in but I'm ****ing exhausted.. Waiting 5-10minutes isn't going to cut it. This is the 3rd time this has happened with deads. Any clue as to what I can do about this?
Maybe I need more conditioning work to up my work load? (grasping at straws here)


Today:

Great day today!

Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
115 x 1
160 x 4.5
160 x 4.5
160 x 5.5

/\ The spotter touched the bar so I didn't count the sets as full reps. The last set he motivated me to do an extra rep.. however he touched the bar so I didn't count it full either.

Dumbell bench press 4x8: PR
130 x 9
130 x 7
130 x 6
130 x 6

/\ Added 10lbs (5 per dumbbell). I'll up the reps next time.

Barbell overhead press 3x8:
80 x 8
80 x 7
80 x 5.5

/\ Switched this out. Felt better actually.. felt my shoulders worked more then I usually do. I like.. I like..

Tricep pushdown 3x10: PR
72.5 x 10
72.5 x 9.5
72.5 x 9

/\ Sweet.. I ended up doing this exercise before the overhead press.. maybe that helped? In any case.. nice gains here.

Hanging leg raises 3x10: PR
11,11,11

/\ Decent form. The last few reps of the last set weren't fully straight legged.

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

 

[Rampage1]

Nice Deadlifting Stats, though from the video I would suggest you drive with your legs a little more..anyone else agree??

Also, goodluck on the 'open relationship'. I highly doubt that will remain the case the longer you spend time with each other. If I seen my gf with another man there would be HELL to pay

 

[simon]

Try putting deadlifts later in the workout. At the moment I'm using the same routine as you and do chins first, then deadlifts, then leg press then accessory stuff. You also probably need to work on your conditioning like you said.

 

[EFFORT]

Whats the diet looking like?

 

[JohnnyIrish]

Ok I finally did some math. Heres what I'm eating today:

Meal1 shake: 6eggs, 1/2cup heavy cream, 2 scoops whey, 1 scoop casin
107g protein, 71g fat, 1067 calories
Meal2: meatloaf (1/2lb) + brocolli, 44g protein, 27g fat
Meal3: big ball of turkey + big meatball + green beans, 77gprotein, 37g fat
Meal4: Shake: 6eggs, 2tsb olive oil, 2 scoops whey, 1 scoop casin
107g protein, 59g fat, 959 calories
Meal5: beef (1/2lb) + brocolli, 44g protein, 27g fat

Total: protein 379g, Fat 221g
Total Calories: 3,505

 

[Quagmire911]

I agree with Rampage, more leg drive is needed. Also using the first rep as an example you are doing what I used to do. Look at the first rep. As you initially bend your knees and touch your shins to the bar (at 21s) you are in the correct position. At least your scapulae is above the bar, I can't see if the bar is in the middle of your foot or not. Then at about 23s JUST before you iniatiate the lift you slip into a bad habit of lowering your hips a bit more, thus bringing the scapulae behind the bar and shoulders above the bar. I also think in some of the later reps where you are stifflegging it more the bar is starting further forward, although it is hard to tell. Reset your form every rep if need be, and make sure the bar in the middle of the foot, a quick glance does the job. For more leg drive imagine your a pinching a coin between your ass cheeks as you iniatate the lift, and that you can't let the coin drop no matter what. The good news is once you are spot on with the form I think you will be able to put a good amount of extra weight on the bar, that looked fairly easy for you.

You may be a good candidate for sumo. Consider giving it a go, it would be a decent change from conventionals and would keep things fresh.

As far as getting winded after deads, sounds like you work capacity needs a bit of raising. What cardio are you doing at the moment?