JohnnyIrish's Diet/Workout Log

[Quagmire911]

I'm about 5 9".

And your not far off me in strength now- a combination of things is contributing to rather slow progress on my part.

 

[JohnnyIrish]

Your taller then me too as I'm 5'6.

Today:

Had a good day today. Made gains pretty much across the board again.

Deadlift: goals 305x1, 315x1, 325x1 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
225 x 1
265 x 1
305 x 1
315 x 1
325 x 2

/\ Sort of max testing today. I felt I could have lifted more too but my form was a bit off as at this weight I was more stiff legging it. I need to work on that. Next deads day I'll get a video too.

T-bar rows 5x5:
bar x 8
70 x 4
95 x 1
135 x 5
135 x 5
135 x 5
135 x 5
135 x 10

/\ These felt easy (and thats with 10 more lbs then last week). I'm thinking its because I didn't do as many reps with deads. In any event I had good form and had no problems so I added more reps to the last set.

Chins: 20 reps
6.5
5
4
3
3

/\ Aimed for 20 reps today and I got it (across 5 sets). Also of note I alternated sets between hypers and chins until I was just left with chin sets left.

Hypers 3 x 10:
35 x 10
35 x 10
35 x 10

/\ I added an extra set here.

Hammer curls:
None- ran out of time

Stretches:
squat stretches
hamstring stretches
quad stretches
calf stretches

 

[JohnnyIrish]

Its about damn time. Finally back on this horse after a hiatus due to tendinitis, gf in a car accident, and being sick for 2 weeks. It'll be awhile before I make a PR on my legs.. but damn it feels good to be back.

I've also been doing morning cardio on off days. Also I notice my body isn't use to working out at this intensity. Its taken me 6 days to heal after my workout last week. I know my body and it'll get use to in a week or two from now. Then I'll reliably be able to workout 2xweek. Time to climb back up this ladder. :rockon:


Today:

Deadlift 2x5:
45 x 10
95 x 6
115 x 3
135 x 2
185 x 1
225 x 1
275 x 6
245 x 5

/\ Got a video of this too.. I'll upload it later.

T-bar rows 2x8:
25 x 8
50 x 4
75 x 8
75 x 8

/\ Next week I'll go back to 5x5

Chins: 20 reps
4
2
2
4

/\ I wasn't going to failure in the middle sets.

Hypers 2 x 10:
25 x 10
25 x 10

/\ These felt about right.

Hammer curls 2x10:
25 x 10
25 x 10

Decline weighted abs 2x10:
40x8
bwx8

/\ I stopped because there were really hurting my back. I'm hoping this will sort itself out after my body gets use to lifting again.

Stretches:


2/3/2008

Barbell Bench Press 3x5: PR
45 x 10
85 x 6
115 x 2
145 x 1
165 x 3
175 x 3
185 x 3

/\ My chest looks smaller but I didn't loose much strength here.


Paused Dumbbell press 2 x 8:
60s x 8
60s x 7

/\ Not too bad. Didn't loose much strength here.

Weighted decline situps 2 x 10:
40 x 10
40 x 10

/\ Really felt it in my back

Squats 2 x 5:
45 x 10
85 x 6
115 x 1
145 x 1
175 x 1
185 x 5
185 x 5

/\ Lost 15lbs

Squats 1 x 15:
145 x 13

/\ Next time I'll make sure I get the full 15.

Stretches

 

[I-tallionStallion]

Good to have you back...time to get to work there buddy It will take a few weeks till your back to normal. Until then enjoy the punishment on your body from workingout again. You know I am haha

 

[JohnnyIrish]

Not a good day numbers wise. My back was hurting me bad today too. As such I swapped out squats this time to make sure I didn't hurt it further. Hopefully I'll be all better by Friday and have a better deadlift workout.

Today:
Barbell Bench Press 3x5:
45 x 10
85 x 6
115 x 2
145 x 1
160 x 5
170 x 5
180 x 1 (f)

/\ Was shooting for 5 reps of the last set but no go. Better luck next time.

Paused Dumbbell press 2 x 8:
60s x 7
60s x 6

/\ Lost reps here.

Subistuted: abs crunch bench 2 x 10:
40 x 10
40 x 10

/\ My back was hurting bad today so I didn't so the usual decline weighted abs.

Sled seated leg press 2 x 5:
345 x 2
360 x 1
405 x 5
405 x 5

/\ Felt like it worked my legs good.

Sled seated leg press 1 x 20:
345 x 20

/\ Took 20-30 second pauses at each 5 rep mark at the top of the lift.

Stretches

 

[JohnnyIrish]

Alright I've worked out a few times since I last posted. They weren't ground breaking so I didn't feel like posting them. Life has been great, well except for the lack of consistent dedication to lifting/exercise. Anywho this is me once again getting back on the horse.

Also of note, my left knee has been acting up a lot lately so I have been staying away from free weighted squats. I tried some warm up squat sets on a smith machine but I think I ****ed up on form and my back was sore so I then changed to the leg press instead.

Today:
Barbell Bench Press 3x5:
45 x 10
85 x 6
115 x 2
135 x 1
150 x 5
160 x 5
170 x 5

/\ Almost didn't make the last rep but I did.

Paused Dumbbell press 2 x 8:
55s x 8
55s x 10

/\ Gained 2 reps from my last workout.

Decline weighted situps 2 x 10:
45 x 10
45 x 10

/\ Felt about right

Leg press 2 x 5:
300 x 8
345 x 4
390 x 1
435 x 1
480 x 5
480 x 5

/\ I maxed out the leg press machine that uses pins so this time and from now on I'll be using the one where I add plates. Also the sled itself weights 118lbs (rounding to 120 for simplicity sake) so it appears I added some substantial weight.. but who the hell knows lol.

Sled seated leg press 1 x 20:
390 x 20

/\ Took no rest. Did the 20 reps straight. Hard as balls.

Stretches

 

[ProDJ26]

keep it up

 

[Quagmire911]

Lets do this!

Look into cissus for your knee problems. I can't afford it right now, but it is great stuff. You'll need to get capsules, or maybe I'm just a p***y.

 

[JohnnyIrish]

Haven't worked out a lot.. did another bench day today with 99% the same numbers as above. I want do have a deads/back day but I keep hurting my back doing random **** (probabily because its weak too it hurts easier). Oh well hopefully it'll be good enough for this friday and I can finally do a back workout and laugh at my new numbers.

 

[Quagmire911]

Haven't worked out a lot.. did another bench day today with 99% the same numbers as above. I want do have a deads/back day but I keep hurting my back doing random **** (probabily because its weak too it hurts easier). Oh well hopefully it'll be good enough for this friday and I can finally do a back workout and laugh at my new numbers.

A new approach may be in order, but its 4am and I can't think anymore. Maybe tommorow.

 

[JohnnyIrish]

Hmm.. maybe I did over do it last week as my tendinitis in my left leg has more or less been non stop throbbing since. With my current healing protocol of fish oil (15-21pills/day, 15-21grams worth), glucosamine & chondroitin with msm (3 caps/day, 3grams worth), and now super cissus rx (9 pills/day, 7grams at 10% strength worth). I'm cutting out any cardio.. any exercise that deals with legs as its only makes it worse. I'm hoping the new cissus sup will kick in and really heal it (as I've read it has for many) as well as taking steps to make sure it doesn't get any worse.

In any event I'm waiting for furniture to be delivered tomorrow but once it arrives I'm going to make a gym run. I'll post my results.

On a side note.. when it leaves I look forward to doing some serious cardio/weighted backpacking rocky style!:rockon:

 

[Quagmire911]

When do you feel the pain kick in in your leg? What exercises? Squats? Leg press? Deads?

You've been on that program a while now, may be time for a switch. I think 5/3/1 may be a plan, its great.

How often are you deloading or were you deloading when you train properly? Because you are post 30 it is probably a good idea to deload every 4th week.

Heal up. And we'll have to get your form sorted on whatever caused the issue in the first place, and that goes for me too.

 

[I-tallionStallion]

PM me when you are able to start doing the backpack work. I'll tell you how to do it.

 

[JohnnyIrish]

I didn't get a chance to hit the gym today. I had more work to do then I thought with the furniture delivery. Oh well, I'll get there soon no worries.

Quagmire:
Well its been throbbing no matter what I do since last time I worked out April 7th (I did the leg press that day). In the past I've even injured it on the elliptical.. however I think in that case it just was never fully healed. Today it wasn't throbbing as much which is a good sign. I'm going to stay easy on it for say another week and see how it heals/feels.

I can't really say its my routine as I haven't been very consistent with it. I want to change this (being consistent) and I will once my body heals. Also I've only been working out 2xweek. Can you do that with 5/3/1?

When I was training regularly/properly I was deloading like once every 6 weeks or so. That seemed about right at the time.

As for what really caused this issue.. well I injured my left leg 2 years ago pretty bad helping someone move. As for whats brought it back.. I'm not sure.

Stallion:
Sure will, thanks buddy.

 

[Quagmire911]

Well your going to have to make a decision. If everything lower body hurts it, you're going to just have to suck it up and not do lower body work, or have a plan to correct the muscle imbalances which are causing the issue.

Here is a good article:

http://www.t-nation.com/free_online...formance_repair/18_tips_for_bulletproof_knees

If you have the cash you could get the full thing:

http://www.bulletproofknees.com/

Good luck. At least it would give your bench a chance to go up nicely , that is without the CNS pounding from squats and deads. Try dropping the leg press as well, do deads hurt it? Obviously try not to avoid all lower body work if you can.

If I remember correctly from your old squat/dead videos, you are like me. Weak hips, and the back takes the load, which screws with the form, and then the problems begin...

 

[mrRuckus]

Lets do this!

Look into cissus for your knee problems. I can't afford it right now, but it is great stuff. You'll need to get capsules, or maybe I'm just a p***y.

Yeah that's probably it. I take the powder straight from a spoon and down it with water or mix it in coffee in the morning. It's really not bad at all. I took it expecting the worst but it's no where near the worst tasting supplement i've tried.

I think i have torn meniscus in my left knee.

<3

Also I've only been working out 2xweek. Can you do that with 5/3/1?

Yes, in the book Wendler has:
Monday: Squat, Bench, Assistance
Thursday: Deadlift, Press, Assistance
repeat.


I'd avoid the leg press. It's never felt that great on my knees to begin with and now that my knee has some swelling i'd never trust it. My knee just feels safer on something like a hack squat as compared to a leg press.

 

[JohnnyIrish]

Ruckus:
Funny, I always felt more safe from injury on a leg press then doing squats.

Quag and Ruckus:
Thanks guys. Well honestly I can't say my routine is failing me.. more like I have been failing it as I haven't been working out consistently for various reasons. I'm going to get back on the horse so to speak and see how I progress with my current regimen first. If it seems like I'm not making gains there then I'll look into the 531.


Today:

Took it light today as its been a long while since I did a back day. Today actually was a modified back day because I'm not going to do any leg work until my tendinitis feels healed. Instead of my usual back workout I just swapped out deads with flat bench. Its temporary.

Barbell Bench Press 3x5:
45 x 10
85 x 6
115 x 2
135 x 1
150 x 5
160 x 5
170 x 5

/\ Hit the same weight. I've been maintaining at least..

T-bar rows 5x6:
Bar* x 10
25 x 6
50 x 2
75 x 6
75 x 5
75 x 5
75 x 5
75 x 8

/\ * not sure how much this bar weights so I didn't add it. Whats above is just the plate weight. Also for some reason for the 2nd-4th set I thought I was doing sets of 5 reps for some reason.

Chins: 20 reps
4
3

/\ I'll work my way back to the 20.

Lat pull:

135 x 7 (f)

/\ I wanted to try this machine.

Hypers 2 x 10:
20 x 8
20 x 8
20 x 12

Hammer curls 2x10:
25 x 10
25 x 10

Ab crunch bench 2x10:
40 x 10
40 x 10

Some light stretches followed by some ice on my leg when I got home.

 

[JohnnyIrish]

Well today is my birthday and I wanted to feel good, so I hit the weights. Was an improvement from last week. I also picked up a neoprene sleeve for my leg when I do a leg day (likely coming up soon).

Today:

Incline Bench Press 3x5:
45 x 10
75 x 6
115 x 2
135 x 5
145 x 5
150 x 3 (f)

/\ Been awhile since I've done this one. Wasn't too bad.

T-bar rows 5x6:
Bar* x 10
25 x 6
50 x 2
75 x 1
100 x 5
100 x 5
100 x 5
100 x 5
100 x 6

/\ * not sure how much this bar weights so I didn't add it. Good improvement here from last week.

Chins:
4
3

/\ Didn't get much more here.. likely because of the tbars above kicking my arse.

Lat pull:
135 x 8

/\ I wanted to try this machine.

Hypers 3 x 10:
30 x 10
30 x 10
30 x 10

Some light stretches followed by some ice on my leg when I got home.

 

[Quagmire911]

Another birthday!, hope it was good mate.

 

[JohnnyIrish]

It was, thanks quagmire.

Ok yeah this reply is coming a bit late but better late then never. Anywho I have been hitting up the gym doing a sort of modified full bodyish hodge podge workout till things get a bit more consistent over here.

Also, on a hunch I started working out on the hip abduction machines and darn if they don't seem to be helping my knee/tendinitis. Sweet.