JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Diet:
I've been on the anabolic diet for about 21 days so far. I feel better this week then last. I also think to a degree my body has converted from carb burning to fat burning.. but still has some fine tuneing to do.

Anywho as for my original goal to get visible abs.. Well during the conversion I put on substantial fat on my body. :box: I know thats some what to be expected as to how this diet work initially (until your metabolism switches).. but its still pretty annoying. That got me motovated to count my micros to fine tune and see if I am.. where I'm going wrong. Can you believe it.. I finally caved and signed up for fitday.com.

Whats the number again for how one should calculate the number of daily calories they should consume? I think its like 18*BW or something similar.. I just can't find it at the moment.

Anywho here are the numbers for the food I'll be eating today (exception I haven't added my post workout shake yet).

Total: 3240
Fat: 208 1876 59%
Sat: 58 523 16%
Poly: 3 29 1%
Mono: 39 353 11%
Carbs: 27 62 2%
Fiber: 11 0 0%
Protein: 312 1248 39%

 

[JohnnyIrish]

I've read that if your on the anabolic diet you typically don't do high volume workouts through out the week (due to glycogen depletion as the week progresses). I've seen it recommended the toughest of your workouts on Monday and then progressively easier through the week with light on Friday (such as the Texas method).

Well I haven't hit the gym tomorrow but both my Monday and my Wednesday workout were pretty good so if the same goes for tomorrow then maybe I'll be fine with my current regimen.

Yesterday (May14th):

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

/\ I went for another rep of the last set but mid rep that throbbing headache came back. I quickly racked the weights and chilled till the pain passed. Every exercise following I made sure to breath continually and in a heavy volume.. which seemed to help (that is it didn't hit me again).

Dumbell bench press 4x8:
90 x 10
90 x 8
90 x 7
90 x 9

/\ Little sporadic here as I was balancing my breathing, gagueing my fatigue vs making sure I didn't strain so hard the headache came back.

Dumbell shoulder press 3x8:
60 x 8
60 x 7
60 x 6

/\ Tough. I'll add reps next time hopefully.

Tricep pushdown 3x10: PR
50 x 10
50 x 10
50 x 10

/\ I used the metal hand grip again this time.

Decline weighted situps 3x10: PR
50 x 10
50 x 10
50 x 10

/\ This was tough.. but seemed easier this week for some reason. I think part of it is I slightly changed my form for the better.

Stretches:
supermans: 1x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds

 

[I-tallionStallion]

Good workout dood. Good to see a PR on the Incline bench. Keep the eating up, it will all be worth it

 

[JohnnyIrish]

Thanks buddy. Yep all in due time.

As for the eating.. I'm bringing that a bit more under the microsope, more then usual so to speak as I put on a decent amount of fat during the initial week of the switch. I however don't think I gained any fat this week.. (last friday morn I weighed myself and I did this friday morn also. Both times I was about 168)

I'm trying to find the area on this diet where I'll burn the fat and gain lean mass at the same time. I have to reread part of the anabolic diet.. but I believe I need to keep my calories during the week to about 3k (and they've been 3400-3800k).

 

[JohnnyIrish]

Ok I originally planned on just lowering the box again.. but well turns out that lowering it down one notch makes it lower then the preferment rack hight (read: I did ATG squats). I'm guessing the box squats and the stretches Quagmire had me do did the trick. Thanks.

Oh and no headache/throbbing today. (it reminded me it wasn't gone.. but didn't show itself full force like it did on both my Monday and Wednesday workouts.. so thats a good sign.

Today:

ATG Squats 2x5:
bar x 10
85 x 6
115 x 6
165 x 1
195 x 5
185 x 5

/\ Damn hard (so much so I had to lower the weight for the second set)! For my 2 worksets I had a staff member at the gym who's helped me in the past watch for any rounding in my back and he said there was none. So that sounds good.. I think I'll still get a video one of these days any who just to be sure. Not sure if this is a PR.. but next squat day definitely will be.

Pullthroughs 3 x 10: PR
65 x 10
65 x 10
65 x 10

/\ Made some sweet gains here. Didn't see that coming. It was almost easy.. I think I could have done more but I didn't want to push too much today so as to not incur the wrath of the throbbing headache.

Chest supported Row 4 x 6:
bar x 8
25 x 4
50x 1
75 x 7
75 x 6
75 x 6
75 x 6

/\ Very tough. I barely made 2 rep gains here.. barely.

Hammer curls 3 x 8
30 x 10
30 x 9
30 x 8

/\ Not bad.. I gained 6 reps today. I should be making PRs here some time next week again.

Calf Raises 3 x 15: PR
70 x 10
110 x 6
150 x 1
170 x 14
170 x 14
170 x 14

/\Gained a good amount looking at last calves day. Long burn after this exercise too.. but after I stretched them a bit they stopped hurting.

Stretches:
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds
squat stretches: 1 reps, each held for 25 seconds at the bottom

 

[Quagmire911]

Nice work .

Get that video to be sure!

 

[JohnnyIrish]

I didn't feel weak so much as just real tired. I need to get more sleep. Also while the throbbing isn't gone it did annoy today but didn't hit full force. It seems to lessen when I breath 2x breathing per 1 rep (in and out twice per 1 rep) so I've been doing that. God I just wanted to go home and quit a few times because I was tired.. but I stuck to my guns and didn't.

In spite of feeling so tired I had a decent workout numbers wise.


Today:

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
150 x 5
150 x 4.5 (failed)
145 x 5

/\ Tough. I also got marginal head pain/throbbing when I failed but not full force. I struggled with the rep I failed on for a good 15-20 seconds.. I almost had it but then I hit the wall and fortunately was able to rack it before it fell on top of me.

Incline Dumbbell bench press: 4 x 8
90 x 9
90 x 9
90 x 9
90 x 9

/\ These were a b1tch to do today. I gained 4 reps here..

Dumbbell shoulder press: 3 x 8 PR
60 x 9
60 x 9
60 x 9

/\ I gained 6 reps here.

Skill crushers: 3 x 10
50 x 12
50 x 12
50 x 8

/\ I didn't take as much time as I needed to rest for the last set.. thus I couldn't do as many reps.

Decline weighted situps 3x10: PR
50 x 11
50 x 11
50 x 10

/\ I held a barbell to my chest for the weight. Gained 2 reps here.

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:
Fasted Cardio treadmill, 45min, incline 4, spd 3

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]

Diet: (Copying and pasteing from "fitday")

I'm shooting for 2500k-3000k/day.
Friday morning I'll measure my weight (before I eat/drink anything) and compare it to my weight from last friday to get an idea how much body fat I'm loosing. (I figure I'm making gains lifting, so as long as my weight is the same or less then last week then I'm loosing BF.)

Yesterday I ate:
grams cals %total
Total: 3049
Fat: 179 1609 54%
Sat: 38 339 11%
Poly: 2 18 1%
Mono: 23 204 7%
Carbs: 23 52 2%
Fiber: 10 0 0%
Protein: 326 1305 44%
Alcohol: 0 0 0%

Today I will have eaten (if I eat as planned):
grams cals %total
Total: 2520
Fat: 158 1420 57%
Sat: 29 261 11%
Poly: 2 14 1%
Mono: 18 165 7%
Carbs: 31 55 2%
Fiber: 17 0 0%
Protein: 250 1000 40%
Alcohol: 0 0 0%

 

[JohnnyIrish]

No workout yesterday, family emergency.

Calories yesterday:
grams cals %total
Total: 3125
Fat: 199 1787 58%
Sat: 64 576 19%
Poly: 3 31 1%
Mono: 39 352 11%
Carbs: 54 156 5%
Fiber: 15 0 0%
Protein: 291 1165 37%

 

[Quagmire911]

Hope everythings ok mate.

 

[JohnnyIrish]

Hope everythings ok mate.

Thanks man. My grandpa is in the hospital for pneumonia but he is feeling much better today so I'm relieved.

 

[JohnnyIrish]

I got a video of my ATG squat form. Let me know what ya think. It looks like I'm good. Thats me lifting a 195lbs workset.


As for my workout, it wasn't that great. My gains were small and I regressed in some exercises. I think I need to hit my carb ups harder. Last week I was away from my enviornment for a good part of the weekend so that carb up was less then ideal. I'll keep that in mind this weekend and make sure I eat right (read lots of carbs, preferably low gi carbs so I don't crash).

Also my weight last Friday was 168 and my weight this morning was 166.2 so it looks like I'm loosing bf. My target is 2 lbs a week as per the anabolic diets recommendations (no more then that or you loose too much muscle).

Today:

ATG Squats 2x5: PR
bar x 10
85 x 6
115 x 6
165 x 1
195 x 5
195 x 5

/\ Very hard.. I could do two sets of 195 this time. I also got a video.

Pullthroughs 3 x 10: PR
72.5 x 10
72.5 x 10
72.5 x 10

/\ Could raise the weight here again this week with no problems.

Chest supported Row 4 x 6:
bar x 8
25 x 4
50x 1
75 x 7
75 x 6
75 x 6
75 x 5.5 (fail)

/\ Very tough. No gains here.

Hammer curls 3 x 8
30 x 9
30 x 7
30 x 6

/\ Lost some reps here.. Lame.

Calf Raises 3 x 15: PR
70 x 10
110 x 6
150 x 1
170 x 15
170 x 15


/\It hurt after the second set I wasn't able to get in a third. This blows.

Stretches:
Super mans: 10x
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
squat stretches: 2 reps, each held for 25 seconds at the bottom

 

[I-tallionStallion]

Hmmm...saw the video. Didn't seem low enough for ATG (Well the first couple i couldn't see really) atleast 2 reps were just hitting parallel it seemed like. The safety bar getting in the way maybe? I saw you clanking on it everytime you went down.

I saw some of your other videos, I know you've done regular box squats, but what about low box squats? Could help out a lot and make sure you go all the way down every rep and do proper weight.

Good link on Box Squats incase you need it - http://www.t-nation.com/findArticle.do?article=body_120squat

Other than that I'm glad to see the diet going so well and the fact that your grandpa is doing better

Keep up the hard work

 

[Quagmire911]

I agree with Stallion for the squat. Lower the safeties and see how you get on. Keep in mind that ass to grass is different for everyone, some people can go lower than others. However, that did look about parallel.

Other than that, you are looking bigger so congrats. Keep up the good work.

 

[Kerpal]

Sorry dude, those weren't ATG. It's hard to tell from the angle in the video but I don't think they were even full squats. In a full squat, the front part of the hip has to be below the knee.

This is a full squat:

This is a deep squat:

This is a true ATG squat :

 

[JohnnyIrish]

Ah crap that blows. You guys are right. I think I'll listen to stallion and go back to the box squats. I'll also see if I can get a video lifting like 100lbs going atg that quag had me do before to see if my back still rounds. (Ok rather doing a deep squat as kerpal showed.. if that pic he has of atg is accurate then I'll never refer to doing "atg" in the future as thats too hard core for me ).

Side note on weekend carb ups.. they are owning me. I eat them and it knocks my ass out and saps all my energy. Due to trying to do too many things at once I didn't have enough time to fully plan my meals and eat all clean low GI carbs this weekend but next weekend I will. I've read eating tons of sweet potatoes is the way to go, I'll supplement that with other low GI carbs. I just don't want to get into the routine of feeling like a sleepy coma patient on the weekends as I have things to do.. I'll figure it out with trial and error.

 

[MrS]

Stop leaning forward.

 

[JohnnyIrish]

Stop leaning forward.

Thanks, yeah I have to concentrate on better form. Glad I got a vid of that.. as I thought I was doing it right.


I've been on the anabolic diet for 30 days now.
Diet numbers:

I ate less calories not so much as I was trying to eat less.. more like circumstances warrented it. In any event I will be back up to 2.5-3k calories tomorrow.

Yesterday:
grams cals %total
Total: 2204
Fat: 143 1283 58%
Sat: 12 107 5%
Poly: 1 8 0%
Mono: 9 83 4%
Carbs: 22 38 2%
Fiber: 12 0 0%
Protein: 227 909 41%
Alcohol: 0 0 0%

Today (end of day total):
Calories Eaten Today
grams cals %total
Total: 2071
Fat: 115 1031 52%
Sat: 21 191 10%
Poly: 2 16 1%
Mono: 17 157 8%
Carbs: 31 48 2%
Fiber: 19 0 0%
Protein: 227 907 46%
Alcohol: 0 0 0%

 

[JohnnyIrish]

Good news.. that damn throbbing headache (caused in theory by pinching a nerve almost 2 weeks ago) has vanished entirely!! This allowed me to push harder today. I had a very nice workout.

Not sure if this also effected my workout (as to why I did so well) but I switched 2 meals. I had a liquid one prior to working out and ate a non shake meal at 3pm (usually I have the shake at 3 and a real meal prior to hitting the gym). Not sure if it matters..

Today:

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
145 x 5
155 x 5
155 x 5

/\ Really tough. I had to tap into into some extra adrenaline to get those last few reps. I'm excited.. I'm getting closer and closer to benching my body weight!

Incline Dumbbell bench press: 4 x 8 PR
100 x 8
100 x 7
100 x 8
100 x 8

/\ Sweet gains here. Increased the weight by 10lbs and didn't loose many reps.

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

/\ I upped the weight. Felt good.

Skill crushers: 3 x 10 PR
60 x 8
60 x 7.5 (failed)
60 x 6 (failed)

/\ I upped the weight here. Tough as nails these are.

Decline weighted situps 3x10: PR
55 x 10
55 x 10
55 x 10

/\ Tough as balls but felt good. These turn me red like a tomato and people look at me funny (not that I care). I held a barbell to my chest for the weight. I added 5lbs and only lost 2 reps. Sweet!

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