JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Great.. after reading some other posts I realize what I thought were "good mornings" was just a dumbbell squat.. Damnit.
This means I didn't do "good mornings" as listed above.. they were just more squats.

*shrugs* oh well. Now I know this is a Good morning done properly anyway.

Drum and base:
South Jersey. I'm like 30 min from Philly.

 

[mrRuckus]

the pullup is the upper body squat

 

[Mad Manic]

Bottom line you should have both rows and pull ups in a routine.

MM

 

[JohnnyIrish]

Alright, screw it. *adds pullups to routine*

My workout today:
Fasted 45 min on treadmill, spd 3, incline 3.5. Heart rate 120-130bpm.

Question:
With regards to "fasted cardio" does it matter if I use Listerine (mouth wash) and/or brushed my teeth before working out? Its not like I drink the stuff but I'm sure I swallow some and they have some sugar in them.

 

[EFFORT]

Alright, screw it. *adds pullups to routine*

My workout today:
Fasted 45 min on treadmill, spd 3, incline 3.5. Heart rate 120-130bpm.

Question:
With regards to "fasted cardio" does it matter if I use Listerine (mouth wash) and/or brushed my teeth before working out? Its not like I drink the stuff but I'm sure I swallow some and they have some sugar in them.

hahah no it doesn't matter man

 

[JohnnyIrish]

hahah no it doesn't matter man

I thought I might have been being too picky.. but doesn't hurt to ask.

Workout at the gym today:
Fasted 45 min on treadmill, spd 3, incline 3.5. Heart rate 110-130bpm.


My diet:
Cooked my first chicken dish last night and it was good. Cooked chicken again tonight with some green beans (garlic, rosemary, kosher salt and pepper).. delicious.
I'm getting there.

My plan is once I can cook a variety of protein dishes I'll then need to learn how to make cooking my meals more time efficient (I.E. not having to cook every night.. maybe freezing some meals. Having one night a week I do a lot of cooking for the rest of the week). At least I'm thinking of heading that direction eventually myself because I don't feel like cooking two real food meals when I get home every day.

 

[Quiksilver]

My plan is once I can cook a variety of protein dishes I'll then need to learn how to make cooking my meals more time efficient (I.E. not having to cook every night.. maybe freezing some meals. Having one night a week I do a lot of cooking for the rest of the week). At least I'm thinking of heading that direction eventually myself because I don't feel like cooking two real food meals when I get home every day.

That's the route I took. I buy food for two days, and cook it all the night before. So I cook three times per week.

Advice from someone who's been there & done that is, do the math on all the food you buy, so you know exactly what you have in the refrigerator(protein, carb, fats) that way its impossible to cheat. Buy a few good sized tupperware pots. And have variety; learn the ratios for 3 or 4 combinations of food(protein, carbs, fats) and cycle through them over the week.

ie.
monday-tuesday staples = lean ground beef + tuna + salad + sweet potatoes
wednesday-thursday staples = chicken breasts + tuna + salad + yams
friday-saturday staples = turkey + salmon + salad + baked potatoes
sunday staples = sirloin steak + salmon + salad + oatmeal

My point is, unlike many things, once you know your body, eating CAN be broken down into a science, and to achieve discipline you have to first achieve consistency. And consistency is very hard to achieve unless you have a set plan and know exactly what you're doing.

 

[JohnnyIrish]

Quicksilver,

Sounds good. I'm sure I'll figure something out similar.
I'm thinking that maybe I'll cook ahead for more then just 2 days. I mean after you cook meat you can freeze it again.. so it should work.

Workout at the gym today:

Today I didn't do my usual 5 min warm up on the elliptical prior to the lifting. I had a good workout too.. so I think I'll just leave that out of my lifting day routine from now on (thats what the warmup sets are for anyway).

I also swapped out good mornings for stiff legged deadlifts as my back isn't super strong right now.. so I don't want to hurt it (and from what I've seen good mornings are an advanced/tougher exercise).

Squats (repsxlbs): (10lb gain)
10 bar
6 20
2 40
1 60
90 5
90 5

/\ Felt about right this time. Not too light and not too too heavy.

Lighter squats (repsxlbs): (5lb gain)
15 65

/\ On Friday this was a mother ****er.. but today with 5 more pounds, it was a LOT easier then it was Friday. I'm sure the fact I had better sleep last night was a factor.. but I also know some of it was some growth.

Still legged deadlifts (repsxlbs): (new)
10 bar
10 20
10 20

Horizontal calf machine (repsxlbs): (10lb gain)
10 30
6 70
1 110
10 160
10 160

Hyper extensions (back extensions) (repsxlbs): (same)
8 (no weight)
8 (no weight)

Comments:
While my back is weak.. I realize I was able to add a new back exercise and still do the back extensions.. where as this past Friday my back was so sore I couldn't have done another back exercise so even though I didn't add weights to the back extensions it still feels like a decent improvement since just 3 days ago.

 

[JohnnyIrish]

I woke up starving today (I normally don't) so I ate a banana prior to hitting the gym.

Workout at the gym today:
45 min on treadmill, spd 3, incline 3.5. Heart rate 110-125bpm.

 

[JohnnyIrish]

Workout at the gym today:

Incline press (bar): (reps/lbs) (5lb gain)
10 x bar
6 x 20
1 x 40
5 x 65
5 x 60 ( I failed on the 5th one..)


Dumbbell press (decline): (reps/lbs) (Gained some)
10 x 25 (50 total)
10 x 30 (60 total)

/\This felt light at first but the last few were pretty tough.

Seated Dumbbell shoulder press: (reps/lbs)
10 x 20 (30 total)
9.5 x 20 (30 total)

/\ Failed on the last one

Incline Dumbbell Tricep extension: (reps/lbs):
10 x 20 (40 total)
4 x 20 (40 total)

/\ Failed mid second set.

I'm still looking around to find a tricep exercise I like.

Note:
I got my true protein order (fish oil and casin) in today so I'll be adding fish oil to my diet starting today.

 

[JohnnyIrish]

Workout at the gym today:

Fasted cardio 45min, 4 incline, 3 speed. (increased incline by another .5 today)

 

[JohnnyIrish]

Workout at the gym today:

This workout could have been better form wise. Some of the exercises are very close to one another with only minor changes (I.E. deads, squats, rows, stiff legged deads..) and this threw my brain for a loop today. Before I go to the gym I'm going to double check online, verifying proper form to make sure I know what the hell I'm doing that day. Duh Me..

Deadlifts (reps/lbs): (10lb gain)
10 bar
6 20
1 40
1 60
5 80
5 80

Wide Grip (palm facing away) pullups:
1.5

Bent over Barbell Row(reps/lbs): (10lb gain sort of..)
5 60
8 60

/\ My mind went blank and I butchered the form (hence I first did five instead of 8). The second set was better however. The bright side is my back wasn't hurting like it was last week after this exercise so thats good.

Wide Grip (palm facing away) pullups:
1

(long)Bar Bicep Curl (reps/lbs):
8 10
8 bar

Palms up dumbbell wrist curl (reps/lbs): (10lb gain)
12 20lbs (20 each hand)
8 20lbs (20 each hand)

/\ I didn't stop due to muscle failure.. My right wrist started to hurt pretty bad. I'm not sure what it was but I know it wasn't a sore muscle so I stopped when it became acute. The pain went away about 5-10 minutes after I stopped fortunately.

Few questions:
1) I didn't need to do a warmup set with forearms exercise do I (as I believe they get worked in just about all the other exercises I do)?

2) I noticed my forearms are comprised of two different muscles.. one moving my wrist down and the other up. In that light, is it better to alternate between say 'Palm up dumbbell wrist curls' with 'Palm down dumbbell wrist curls' so both muscles get worked (I imagine that would look better as well)?

3) I read this article on chins/pull ups and its very good. I'm curious however. Do you think its realistic to increase being able to do an additional chin, each chin/pull-up set each week? Is that realistic growth? I just wanted to get an idea for a target number to aim for next week.

4) Should I have my palms face me or away while doing pullups?

 

[JohnnyIrish]

Today:
45 min fasted cardio. 3 speed, 4 incline

 

[JohnnyIrish]

Monday (Dec 17th)
Squats (repsxlbs): (10lb gain)
10 bar
6 20
1 50
1 80
5 100
5 100

Lighter squats (repsxlbs): (5lb gain)
15 70

Still legged deadlifts (repsxlbs): (some gain)
10 bar
10 30
10 20

Horizontal calf machine (repsxlbs): (10lb gain)
10 50
6 90
1 130
10 170
10 170

Hyper extensions (back extensions) (repsxlbs): (same)
8 (no weight)
8 (no weight)

Today

Incline press (bar): (reps/lbs) (5+lb gain)
10 x bar
6 x 20
1 x 40
5 x 70
5 x 70


Dumbbell press (decline): (reps/lbs) (5+lb gain)
10 x 35 (70 total)
10 x 35 (70 total)

Seated Dumbbell shoulder press: (reps/lbs) (5lb gain)
10 x 25 (50 total)
6.5 x 25 (50 total)
3 x 20 (40 total)

Tricep pushdown rope attachment: (reps/lbs):
12 x 25
12 x 25

 

[JohnnyIrish]

Today:
Fasted cardio, 45min, 3 speed, 4 incline.

 

[JohnnyIrish]

Friday (Dec 21)

Deadlifts (reps/lbs): (10lb gain)
10 bar
6 20
1 50
1 70
5 90
5 90

Wide Grip (palm facing away) pullups:
2.5

Bent over Barbell Row(reps/lbs): (5+lb gain)
8 65
8 70

Wide Grip (palm facing away) pullups:
1.9

(long)Bar Bicep Curl (reps/lbs): (5lb+ gain)
8 15
7 10 (failed on last)

Palms up dumbbell wrist curl (reps/lbs): (some gain)
left hand: 12 20
right hand: 10 15 (R wrist hurting with weight above this..)

Palms down dumbbell wrist curl (reps/lbs): (some gain)
left hand: 12 15
right hand: 12 15 (wrist doesn't hurt with this exercise)

Right wrist is still hurting.. I need to try using a straight bar instead of dumbbells so it doesn't pop and hurt.

Sat (Dec 22)
Fasted cardio* 45 min, speed 3, incline 4.5 (heart rate 120-140)

*I was starving when I woke up so I had half an apple prior to the cardio.
(I read eating jucy fruit before exercise should be fine)

Today (Dec 23)
Fasted cardio* 45 min, speed 3, incline 4

*I was starving when I woke up so I had half an apple prior to the cardio.
(I read eating jucy fruit before exercise should be fine)

Diet:
Although my number of meals varies depending on how many hours I'm up during the day I still have them every 3 hours (and if I can't for what ever reason, I have a snack; peanuts, almonds.. etc to hold me over till I can).

Whats changed: I've added eggs to all my protein shakes (2 per shake). I've also cooked my first big meal prep tonight. I cooked 4 chicken breasts, ate 1 with fresh veggies and now have 3 to eat for tomorrow. It was easier then I thought with the help of a friend. This cooking thing gets easier the more I do it.

In the days/weeks that come I'll learn ground beef and fish (if I can find some I like..) dishes. Then I'll get into the routine of pre cooking many of those meals ahead of time as well.

 

[Quagmire911]

Good to see you off to a great start.

A recommendation, in your log start saying how you felt the set went, for example:

Deadlifts

5 90-Weight felt challenging, although I thought I could do more.
5 90-Bit harder than the first set but should be able to comfortably PR next week.

Just a thought. Useful as a reference when you look back over your log and are evaluating your training.

Quagmire

 

[JohnnyIrish]

Good to see you off to a great start.

A recommendation, in your log start saying how you felt the set went, for example:

Deadlifts

5 90-Weight felt challenging, although I thought I could do more.
5 90-Bit harder than the first set but should be able to comfortably PR next week.

Just a thought. Useful as a reference when you look back over your log and are evaluating your training.

Quagmire

Thanks Quagmire. I appreciate the input. I usually comment if it felt too easy or too hard. If I didn't comment that usually means it felt just about right in difficulty.

Also whats PR mean? Personal record I'm guessing?

 

[Quagmire911]

Yah, that's another thing. Always put in when you PR. I see you put (+10lbs gain) put PR too it makes you feel good .

 

[JohnnyIrish]

Yah, that's another thing. Always put in when you PR. I see you put (+10lbs gain) put PR too it makes you feel good .

Well with every exercise I have for the most part only gone up in weights *knock on wood*.. so thats why I've just listed the gains (in that light all are prs I guess).

Also, I use to lift weights and had more muscles then, then I do now.. but then again my diet then sucked and I had a different routine. I guess I should just consider I'm starting from scratch with the whole PR thing. It'll make it easier numbers wise (as I don't remember what I use to be able to do.. other then being able to bench my weight on the machine bench press (which of course is easier then the barbbell bench press.. so its not laterally equivalent).

Yeah.. I'll start over with new prs to make it easy.

Today: (dec 24th)
Squats (repsxlbs): (10lb gain) PR
10 bar
6 20
1 50
1 80
1 100
5 110
5 110

/\ This was very tough but I did it. I was originally concerned as my left knee was a bit sore.. but I did some good stretching and my knee didn't hurt during or after my workout so I guess its ok.

Lighter squats (repsxlbs): (10lb gain)
15 80

/\ Damn this was tough. I felt like I wouldn't be able to finish this so I had to pause for 20-30 seconds at the top of the last 6 reps to catch my breath. I did finish though.. but I was so winded it took me 10 minutes to get my breathing/heart rate down to where I felt able to lift again for the next exercise.

Still legged deadlifts (repsxlbs): (increased reps and second set weight)
10 bar
12 30
12 30

Horizontal calf machine (repsxlbs): (10lb gain) PR
10 50
6 90
1 130
1 150
1 170
10 180
10 180

/\ Last set felt like I could do a bit more so the last few reps I made sure to really squeeze the muscle so it fatigued.

Hyper extensions (back extensions) (repsxlbs): (10lb gain) PR
8 10lbs
8 10lbs

NOTE/QUESTION:
Prior to working out I had my 5 eggs, toast and then a whey shake (coulda put more scoops in it however). After the workout I compensated with a 3 scoop shake.

I think today was the most winded/feeling exhausted I've been thus far. Is that normal when pushing yourself to a new PR?