JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Rgr that.. no double underhanded grip. I didn't think so seeing as how no one had mentioned it before.. but I thought I'd ask.


Today:
Not a terrible day but I've had better. Also after the first dumbbell press I had the throbbing headache in the back of my skull/neck. I had this before last time I did deads with improper form a few months ago (lasted for 2 weeks-ish).. however this time it doesn't seem as bad thankfully. Well I pushed through it (taking my earbuds out seemed to relieve some pressure/pain). I'm going to pass on working out Friday and hopefully Monday I'll be back to normal.

Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
115 x 1
160 x 4
155 x 4.5
155 x 4

/\ I should have just focused on getting 5 reps each set of 155 instead of adding weight. Oh well next time.

Dumbell bench press 4x8: PR
120 x 9
120 x 8
120 x 8
120 x 7

/\ Gained 3 reps here.

Dumbell shoulder press 3x8:
80 x 7
80 x 6
80 x 4.5

/\ Lost reps here..

Tricep pushdown 3x10:
72.5 x 8
65 x 8

/\ Lame.. very lame.

Hanging leg raises 3x10:
10,10,10

/\ 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

 

[Quagmire911]

Did you ever do that thing where you listed your progress on each exercise? How long have you been running this now? You haven't changed anything right?

Here is some of your progress over roughly 5 weeks:

Deadlift 230x5x5-265x5x4
Bench press 160x5x5x4-170x5x5x4
Box squats 195x4 185x4-200x5x5

Thought everything was on track, but the squat maybe lagged a little. You were having problems with it though if I remember.

Would be good if you could do this for the assistance exercises over the same period. Alternating some assistance exercises me be a good idea.

Keep it up.

 

[JohnnyIrish]

Yep, its right here.

Yeah squats and deads lagged there a bit due to form issues but they are catching up (though squats aren't improving as fast as they once did).

I have changed a few assistance exercises, hammer curls > CoC, decline situps > machine situps > hanging leg raises, changed a few calf raise machines and am back at the original one (I like it the best). I'm sure I could change some other lifts too..

This week seems a bit off for me progress wise. I'll see how next week goes and if needs be change some things with your advice.

 

[JohnnyIrish]

Even though my workouts weren't great this week I don't believe I 'lost' muscle mass so it looks like I'm moving back in the right direction again.

Current weight:
Today: 165.6
8/14 166.6
8/8 166.2
8/1 165.4
7/25 164.6
7/11 165.6
7/4 166.0
6/27 165.4
6/20 164.6
6/13 163.6
6/6 166.0
5/30 165.2
5/23 166.2
5/16 168.0

 

[Warboss Alex]

You ain't gonna lose muscle mass in a week. So what if your workouts were off. Happens to everyone! If they're off again the next week consider some time off.

On another note though, you are virtually the same weight as you were 3 months ago, and also when you started this journal (like nine months ago).

Have you been losing fat and gaining muscle in this time (so no net weight gain/loss) or have you been spinning your wheels? Frankly I'd expect a fairly significant weight given you've just started out. Most beginners* gain at least 20 lean lbs in their first year of productive training and often with a reduction in bodyfat.

*Beginners strength-wise.. you may have been working out for years and still be a beginner physiologically. It's not an insult

 

[JohnnyIrish]

Warboss:

If making consistant prs (even this week) is not spinning ones wheels then I don't believe I'm spinning them. I've gained a lot numbers wise. Here take a look at this. I've gained some since I did that tallying too.. such as my bench is up to 170, leg press 375.. etc. Unless I'm missing something thats not spinning wheels right?

I can definitely see a nice change in my body. I see more lean mass and less bf but no abs yet.

My question is.. aside from visual indicators, if one is constantly increasing their lifting poundage/PRs and the scale stays the same or lowers that guarantee's one is loosing body fat while gaining muscle mass right?

If so.. then what I'd say (and what I believe has been happening) is even though I'm the same weight I've been loosing BF and replacing it with muscle on a fairly even lb for lb basis.

 

[Warboss Alex]

even though I'm the same weight I've been loosing BF and replacing it with muscle on a fairly even lb for lb basis.

if this is genuinely what's happening then you're doing great, stick with it. since the scale isn't help, visual indicators and measurements (have you taken any?) are going to be your markers of success - or failure.

bottom line is - if you are happy with what you see in the mirror, then keep at it. taking progress pictures helps here, immensely.

by the way gaining strength and staying the same weight is no guarantee you're losing fat/gaining muscle BUT if your eating is correct then it's most likely what is happening.

 

[JohnnyIrish]

Warboss:

It was my understanding that even with strength gain some muscle size would acompany it.. such as someone who can bench 300-400lbs won't look like an flat chested young boy right? (I hope this only happens in anime)

As for my diet.. I believe my diet is on point and you seemed to concur when I asked your opinion a couple days ago good sir so I think I'm pretty good there.

As for visuals.. I've been eyeing it and they look pleasing. However that reminds me I am due for my 3 month progress pictures. I should take them tomorrow and hopefully post them some time this weekend. Then I can get your opinions as well.

 

[shaunuk]

well thats what we like to say, but there ARE guys who can bench 315 and are small I know a guy (no, he's not genetically gifted) who an bench 315 and he's lighter than me.

but yeah man, your body is obviously changing because you're reporting as such, so it looks like you are gaining muscle and losing fat.

 

[Kerpal]

Size and strength aren't necessarily related. I think strength has more to do with your central nervous system than the size of your muscles. If you don't eat a lot you can get very strong but not much bigger.

This guy weighs 77 Kg and he can clean & jerk over 2.5x his bodyweight:

http://farm1.static.flickr.com/116/280698593_acec4494c8.jpg
http://haberler.canim.net/resimler/35000.jpg

http://www.youtube.com/watch?v=kn_26o0HdC8

 

[Warboss Alex]

It was my understanding that even with strength gain some muscle size would acompany it.. such as someone who can bench 300lbs won't look like an flat chested young boy right?

I totally agree that with strength, size follows (not vice versa) but you need to feed yourself as well. If your nutrition is not correct, you WON'T get to a 300lb bench unless you're some kind of freak.

Your diet did look good, yes, but the true test is how it works for you.

I'm not suggesting you haven't made progress physique-wise. In fact I sincerely hope you - and everyone on here - makes progress. It's great to see guys actually gaining strength and size and losing fat for a change - how many people at the gym do you see year in year out who DON'T change whatsoever yet they're convinced they're getting huuuuuuuuuge and reeeeeeeeepped (and enthusiastically report that to all and sundry)? Don't be one of those guys, lol.

Your strength is going in the right direction and that's the main thing however.

 

[Quagmire911]

The anabolic diet isn't right for some, isn't that correct?

I remember you posting pictures near the start of the year and you looked quite lean. I think it should have been possible for you to attain abs by now although perhaps I am mistaken. Found the picture:

http://www.fileden.com/files/2007/10/19/1523967/sosuave FRONT 11-2007 vs 2-2008 progress.jpg

 

[Warboss Alex]

Those progress pics are good, definite fat loss there. What is the weight difference between those two?

The anabolic diet isn't right for some, isn't that correct?

Well, it's hard to say 'The Anabolic Diet' or 'Timed Carb Diet' or whatever isn't right for some, because they are right for most EVERYONE. It is in your best interests to time/cycle your carbs around your workouts and refeed days and use protein and fat the rest of the time. That's the best way to improve body composition (through better nutrient loading, insulin sensitivity, supersaturation of glycogen stores etc etc).

Even the guys in Gironda's day used to do this. Protein and fat most of the time with a carb meal every 3-4 days.

The thing is though, finding your personal variables. For some this might be the 30-40g carbs a day and a 2-day refeed on the weekends. That's the 'traditional' Anabolic Diet guidelines. Other people will do better with maybe more daily carbs, fewer refeeds, more clean carbs on a refeed, less carbs overall but more junk, maybe 100-200g carbs daily.. the numbers are unique to you, the principles of timing carbs correctly to get the most out of them (the protein sparing effect, glycogen supercompensation, workout boosts + fuel .. all at optimised insulin sensitivity) and using protein and fat the rest of the time apply to just about any genetically average non-drug using guy.

For some people it's carb cutoffs, for others it's the AD, for others it's a different cycling/timing protocol. But the core principle is always THE SAME.

Hell it was DC who many people credit with 'introducing*' carb cutoffs in what was then a particularly carb-happy bodybuilding community, and told everyone to eat carbs according to their metabolisms to stay lean - for some people this meant carbs only at breakfast and post workout. And a lot of his guys were mostrosities, and they timed/cycled carbs to some extent!!

*It'd be better phrased as 're-introducing'.. since the principle always existed and had been successfully implemented, it's just we lost sight of it during the low-fat crazyness.

So really, the underlying principle of fluctuating carb intake and keeping protein high and boosting calories with fats (DC is a big proponent of olive oil for calories as well, rather than upping carbs) is what everyone should be doing. If a variation of this principle is branded The Anabolic Diet and that particular variation doesn't work for person A, then no, they need another 'variation' which might be called say the T-Dawg Diet (I think that is 100g carbs per day and/or pwo carbs, something like that) which they do better on. That's fine, they've found their niche.

But it's not the particular diet that works for the person, it's the specific application of dietary principles that work (for that person). And all those principles are essentially the same thing!

 

[JohnnyIrish]

Wow.. ok so while unlikely, it is possible to gain strength and no mass.. I'll chuck my 'gains + scale wt loss = lean mass gain + bf loss' theory.


haha and Warboss no I don't think I will be one of those people as I'm too anal quantifing/qualifing my results/progress. Besides I have you guys as friendly advisors ftw. :cheer:

Quagmire:
Funny.. I was just checking out those same pics Quag. I do look better then I did then. As for abs.. like Carmen Sandiego those bastards have always been eluding me. lol I have far from given up.

As for being on course or not with my diet. Hmm.. now I'm second guessing the whole anaboic diet. Well before I make any quick/rash decisions I'll wait till after I take some pics and post them. I'd like to get others opinions of my pics to see if this is right for me or if I could be doing much better.

 

[Quagmire911]

Damn youre good!

We need to see new pics Johhny. See what six months has done to you. I am surprsied you wouldn't have abs by now. You deserve them with all your dedication!

 

[Warboss Alex]

Wow.. ok so while unlikely, it is possible to gain strength and no mass.. I'll chuck my 'gains + scale wt loss = lean mass gain + bf loss' theory.

Don't get me wrong, it IS unlikely. But not impossible.

The scale is unreliable at the best of times. if you lost 10lbs of fat and gained 10bs of muscle, your new pictures will reflect that but the scale won't show a damn bit of difference. that's why tracking your weight constantly when you are not striving for weight gain/loss but rather body recomposition, doesn't realy help.

This isn't to make you second guess your routine or your diet! They both are solid. your strength gains are right on course. but after a few months of being consistent and gaining strength, your physique SHOULD reflect that. it's good to double-check.

 

[JohnnyIrish]

Wow! I second quagmire's comment towards warboss.

Now I have some thoughts and ideas.. and more questions but I'm at work and I actually need to work right now haha.. so I'll have to get to those later. Hmm.. might be best to discuss them after i show my pics anyway.

Anywho thanks for the info everyone!

 

[JohnnyIrish]

Ok here are my new pics..

Front

Back

I swore there was a big difference however after comparing them I don't see much difference from my Feb pic with the one I took today. :cuss:

Thoughts, comments, suggestions?

 

[MrS]

The difference I spot is the back being wider and stronger looking.
You haven't lost any weight though.

 

[JohnnyIrish]

Thanks Mrs, I concur.

Speaking of loosing bf, I'm starting the Forskohlii today. Starting at 1 cap twice a day. I may increase this later.

Also after reading The best Diet from IA I ordered some BCAAs and some Creatine monohydrate from Trueprotein.

Yeah I realize the creatine works best when taken with sugar so as IA I'll just need to take a bigger dose (I'm thinking like 20g/day). Also plan on taking 10g of BCAAs both before and after my workouts. I like the idea it'll not only help with energy but also anabolism in addition to helping to recover/heal faster. So we'll see.