IrishDJ's Workout Journal

[IrishDJ]

hi, i know there are alot of knowledgable health and fitness guys in this forum and i would like to learn from your experiences and take any of your advice/criticism.

some starting facts: 19 years old, 140lbs, 5'11 with goal of gaining up to 40lbs in long term, not sure how long this would take.

my workout routine is taken from Anthony Ellis website if any of you are familiar with it. There is an emphasis on supersetting which is supposed to put more intensity on muscles for growth altough maximum weights may not be able to be lifted.

I began last week but today(Monday 18th June) il start to record:

legs and abs

Squat 8x20kg Leg extenstion 8x30kg Superset
Squat 7x25kg Leg extensions 7x35kg Superset
Squat 6x25kg Leg extensions 6x35kg Superset
Seated calve raised 4 strip sets of 30kg
Crunch machine 4 sets of 20 at 40kg

 

[IrishDJ]

also i know there is alot of importance on diet, so il try to eat as much as possible and as good as foods as possible. starting with about 5 meals a day and in addition to a weight gaining powder drink on lifting days, think it has some whey protein and creatine in it.

the plan for today:
10.00 Cereal, fruit and orange juice
1.00 eggs, beans, toast
2.30 workout
3.30 protein drink mixed either with milk or water
6.00 dinner of vegetables potatoes and chicken
9.00 tuna sandwich
11.00 something before i go to bed, fruit and other things lol

 

[Warboss Alex]

There is an emphasis on supersetting which is supposed to put more intensity on muscles for growth altough maximum weights may not be able to be lifted.

that is a contradiction in terms.. the growth stimulus is always going to be proportionate to the load (weight lifted). so with supersets you're shortchanging yourself, despite how 'fun' they may be.

I would just focus on progressively getting the core lifts up to good numbers, especially given your stats. Nothing fancy, just do the lifts.

 

[Warboss Alex]

also i know there is alot of importance on diet, so il try to eat as much as possible and as good as foods as possible. starting with about 5 meals a day and in addition to a weight gaining powder drink on lifting days, think it has some whey protein and creatine in it.

the plan for today:
10.00 Cereal, fruit and orange juice
1.00 eggs, beans, toast
2.30 workout
3.30 protein drink mixed either with milk or water
6.00 dinner of vegetables potatoes and chicken
9.00 tuna sandwich
11.00 something before i go to bed, fruit and other things lol

Forget the chicken and tuna.. you must eat the hell out of red meat (beef) and whole (preferably raw but cook if you want) eggs. Throw in some whey, tuna or chicken once a day for variety's sake but the bulk of your protein must come from red meat and eggs for anabolic purposes.

 

[int3l]

Hey just out of curiosity how long does it usually take to see some change? i did some online thing and it said my body type is like a mix between a Endomorph and a Mesomorph and i work out pretty often but i'm not seeing alot of visible gains...like i also know that if i burn off some fat i'll probably see it but the muscle mass is a little low in my opinion. it's also been about 2 months now since i've started to go workout with a plan, before that it was like a month or 2 of just doing random stuff.


p.s sorry for hijacking your thread.

 

[Warboss Alex]

Hey just out of curiosity how long does it usually take to see some change? i did some online thing and it said my body type is like a mix between a Endomorph and a Mesomorph and i work out pretty often but i'm not seeing alot of visible gains...like i also know that if i burn off some fat i'll probably see it but the muscle mass is a little low in my opinion. it's also been about 2 months now since i've started to go workout with a plan, before that it was like a month or 2 of just doing random stuff.


p.s sorry for hijacking your thread.

this belongs in a new thread. if after 2 months you're not seeing at least some visible gains then something is amiss either with your training or your diet.

 

[IrishDJ]

ok so i should completely forget about supersetting is what ur saying. ok i eat red meat most days for dinner il try eat more and about raw eggs i cud find it hard to eat them raw it just doesnt seem rite lol plus what about salmonella, does boiling or scrambling them take away any nutrition??

 

[int3l]

argh...well my diet...i've pretty much cut out junk. eat red meat at least once a day use protein powder at the gym a serving of white rice here and there (and yeah it's not often) fruits, vege's. lots of water...argh.

by gains i'm talking alot about the chest, cause in general my arms have gotten more defined from the weak **** they were before and my strength has increased.but yeah.

copy paste into a new thread?

 

[Warboss Alex]

ok so i should completely forget about supersetting is what ur saying. ok i eat red meat most days for dinner il try eat more and about raw eggs i cud find it hard to eat them raw it just doesnt seem rite lol plus what about salmonella, does boiling or scrambling them take away any nutrition??

there's a tiny chance of getting an infected egg and unless you're already sick or really young/old (which you aren't) you won't get salmonella.

mix raw eggs with whey powder, makes it like a milkshake.

honestly at 140lbs I wouldn't bother with any sort of fancy workout routine. just a squat/bench/deadlift day and have at it.

 

[Warboss Alex]

argh...well my diet...i've pretty much cut out junk. eat red meat at least once a day use protein powder at the gym a serving of white rice here and there (and yeah it's not often) fruits, vege's. lots of water...argh.

by gains i'm talking alot about the chest, cause in general my arms have gotten more defined from the weak **** they were before and my strength has increased.but yeah.

copy paste into a new thread?

your arms are getting defined, which means you're losing fat from there. arms is one of the first places you lose fat from, therefore you're making progress. if you have NO visible gains after two months you're wasting your time. but you also have to be realistic. your strength is going up and you're becoming more defined (losing fat) .. that's progress. could it be better progress? probably, since I think you're doing the wrong program. but if you're happy with the results keep at it.

 

[int3l]

your arms are getting defined, which means you're losing fat from there. arms is one of the first places you lose fat from, therefore you're making progress. if you have NO visible gains after two months you're wasting your time. but you also have to be realistic. your strength is going up and you're becoming more defined (losing fat) .. that's progress. could it be better progress? probably, since I think you're doing the wrong program. but if you're happy with the results keep at it.

ah...just cause i'm curious could you show me a plan that'd help a person with a body type like mine more?

 

[IrishDJ]

oh i forgot to say the barbell weighs at least 20kg, so i dont look like a complete weakling lol. oh and i decided to follow warboss' routine instead it seems more suitable for me. ie. the idiots guide to growth and il take into account efforts thread of where to being. thx

 

[Potbelly]

too much red meat will give you colorectal cancer.

cancer in your ass.

HAPPY EATING

 

[IrishDJ]

wednesday 20th June

Flat Bench press 2x5x 40kg
Dumbbell flyes 2x8x 20kg
Shoulder Press 2x10 x 20kg
tricep pushdowns 2x10x 20kg
Crunches 3x20x 45kg

and can warboss or someone pls answer this question. on the idiots guide to growth, why is the main bench press incline instead of just flat?

 

[EFFORT]

Its just a lift none is really better than the other. Add 100-150 pounds to either of them and your going to look different.

 

[IrishDJ]

today

deadlifts 1x10 30kg 2x5 40kg
bent over barbell rows 2x8 30kg
ez curl bicep curls 2x 20kg
decline situps 3x20

 

[IrishDJ]

squat 2x5 50kg
leg press 1x15 90kg
hamstring extension 2x10 40kg
seated calve raises 2x12 35kg

i have one problem, i complete warboss's workout in about 30 mins or a bit more, and this is seems quite short, how do i stretch it out or maybe im not doin many warm up exercises i duno, how long do u guys normally take

 

[mrRuckus]

squat 2x5 50kg
leg press 1x15 90kg
hamstring extension 2x10 40kg
seated calve raises 2x12 35kg

i have one problem, i complete warboss's workout in about 30 mins or a bit more, and this is seems quite short, how do i stretch it out or maybe im not doin many warm up exercises i duno, how long do u guys normally take

Yes. Warmup better.


It takes me about 40 minutes just to warm up and do squats or deadlifts for the day.

This is taken from IronAddict but this is a typical warmup for say 200 lbs:

Bar x 12
80 x 6
110 x 5
140 x 3
160 x 1
180 x 1
...worksets...

I end up rounding up and down for the convenience of putting plates on. (e.g. 115 instead of 110 just for the sake of only needing 2 plates)

Usually if i have any soreness or tightness in my hips or knees or whatever by the time I get to the worksets it's gone. I also ride the bike a few minutes to loosen up my joints.

 

[MrS]

At the stage you're at, recovery is just as important as the actual exercising.
It may take you a short time, that's fine. Make sure you're going heavy and heavier each time you train, and you're ok.

 

[IrishDJ]

flat bench press 2x5 40kg 1x5 45kg
dumbell press 2x10 15kg each
shoulder press 2x10 20kg
side raises 2x8
tricep pushdowns 2x10 20kg
ab crunches 3x20 45kg