JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

Today:


Deads day killed me energy wise again today.. By the time I'm at chins my tank is just about empty (yeah I could repositioned chins but I want to prioritize deads). Next time I do deads I should have had more time under my belt with more conditioning so hopefully that'll help.. if not then I'll talk it out with some of you muscle guru's on here (you know who you are)

Deadlift: 2x5 PR
bar x 10
95 x 6
135 x 2
185 x 1
235 x 1
280 x 5
280 x 5

/\ Form felt decent not perfect (I'll get a vid next time). Mid way through the first set and for the second workset I lifted with a underhanded grip with my right hand.

Leg press: 2x10 PR
405 x 10
405 x 10

/\ Maxed out the rack today! They are hard as hell. Next time I'll have to switch over to sled where I add my own plates.

Chins:4 sets
7.5
7

/\ Yep.. out of gas here again. Hopefully some more conditioning work will help with this.

 

[I-tallionStallion]

What do you mean maxed out the rack? What kind of leg press machine are you on? How deep do you go?

Nice work on the deads. Did you feel you had enough of a warm-up? I don't really recommend doing 50lb intervals. I'd do about 20-35lbs.

 

[simon]

Hey Johnny, just a heads up for if you need any supplements, iherb.com has $1.99 shipping for any order under $80 through the whole of October, so you can stock up for the winter.

 

[JohnnyIrish]

Thanks simon. I'm stocked up for a bit or I'd take advantage of it (glad I'm stocked up too.. as I'm experiencing a monitary shortage at the moment).

Today:


Not bad.

Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
115 x 1
160 x 5
160 x 4.5
160 x 4.5

/\ Gained half a rep.. not great/much but something.

Dumbell bench press 4x8: PR
130 x 8
130 x 8
130 x 8
130 x 8

/\ Got all the reps this time, sweet.

Barbell overhead press 3x8:PR
85 x 8
85 x 8
85 x 7.5

/\ Gained a few reps here.

Tricep pushdown 3x10:
72.5 x 7
65 x 10
65 x 10

/\ Did this exercise after the press.. Crappy compared to last week (when I did this exercise before the overhead press lol). Yeah apparently the order I do these plays a big effect on what I can actually do rep/lbs wise.

Hanging leg raises 3x10:
13,13

/\ Form was ok.. I got tired and didn't do the last set.

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 today

HIIT on elliptical: 3 min warm up/cool down, 7intervals, 1min on (spd 10-13), 1min off (spd 3ish). Got my heart rate up to 175. Resistance L2 (was L1 last week)

Progress:
Intervals +1
Resistance +1
HR: 182 > 175
Spd average higher

 

[JohnnyIrish]

Today:

This one was short as I didn't have the energy to finish (got the main compound lifts done so I was happy).

Box Squats (5 black boxes high) 2x5: PR
bar x 12
85 x 8
125 x 1
165 x 1
195 x 1
215 x 5
215 x 5


/\ Felt good. I think my form was still on point.

Hyper extensions 3 x 10:PR
45 x 10
45 x 10
45 x 10

/\ Added 5lbs and good burn. Tired me the hell out.

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

/\ Got all the reps this time.

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

 

[Warboss Alex]

10lbs is a nice increase from last week if you kept your form, well done.

you still lifting 2x a week? how is the bench progressing?

 

[Quagmire911]

Good work, and yep it was me (in answer to your pm).

You need to empty your pm box.

 

[JohnnyIrish]

My bench is slowing down looks like. I think its my diet and I'm working on correcting that (and working on better discipline.. as I had a few carb meals when I shouldn't have last week). However body fat doesn't seem to be an issue as I haven't gained any noticeable fat and I currently weigh 172 in the morning which is up from 168. *shrugs*

Yeah I'm lifting twice a week in addition to some cardio thrown in there. I've been using my current regime as it looks like its balanced enough to be used for a 2x week routine (correct me if I'm wrong).

In addition to guzzling down my half pound burgers I've upped my 2 daily shakes to 8 eggs each, 1scoop whey, 1 scoop casin + 1/2cup heavy cream (morning) + several table spoons evoo (night).

Hey quag. My bad. I cleared out room in my inbox now.

Yesterday:

Morning fasted cardio treadmill, speed 3, incline 5, 45 minutes


Today:

Felt tired.. even thought I slept enough. I think its that I haven't been eating enough, consistently enough lately. As such I didn't finish my workout.. this is becoming a habit. This sucks.. but I am working on improving my cardio endurance and well.. I did the 3 main compound lifts which are the most important (and made gains).

Barbell Bench press: 3x5 PR
bar x 11
85 x 6
115 x 2
145 x 1
180 x 5
180 x 5
180 x 4

/\
Gained a rep..

Incline Dumbbell bench press: 4 x 8 PR
120 x 8
120 x 8
120 x 8
120 x 9

/\ Made the reps.. next time I'll up the weight.

Barbell overhead press 3x8:PR
85 x 8
85 x 8
85 x 7.5

/\
Making decent progress here.

Did some stretches

 

[Quagmire911]

How long since you last had a deload or a week off?

And what type of deload was it?

 

[Warboss Alex]

as far as I'm aware, you're using IA's power routine or whatever it's called, which is an upper/lower split over 8 days with you only squatting or deadlifting every 10 days.

the (lower) volume in this routine assumes the higher frequency of workouts which you don't have right now - you're only working out 2x a week so it takes you two weeks to complete a 'cycle', therefore you only get to squat/pull every two weeks. at your strength levels, ideally you should be doing both in the same week.

I'd rearrange the routine into a 2 day with one squat+bench day and one deadlift+back day. I think you'd gain faster from it.

 

[JohnnyIrish]

Quagmire:
I think it was during my brothers wedding back at the end of July. I think it was a cold turkey deload (as in no lifting what so ever). I've lifted every week since (some only twice a week instead of 3x week). I was thinking it was my diet and that is likely part of it but now that you mention it.. it could be a deload is due... Hmm..

Would that explain why even though I can still make gains I no longer have the energy to finigh the routinues that I use to be able to finish with no problem?


Warboss:

Here is the routinue

Out of the full cycle (6 workouts) 3 contain squats/deads (2 squats/1dead).

From what you say I would do much better if I did both squats and deads each week. Hmm.. you know looking back at my pics I see my greatest size gains when I did that in the past (the time I was on efforts routinue which contained squats monday and deads on friday).

I'm willing to give it a go. Something like..?

Day1
Squats (box) 2x5
Barbell bench press: 3x5
(extra exercise)

Day2:
Dead lifts 2x5
chins or back supported rows
(extra exercise)

 

[Quagmire911]

Well that has been 8+ weeks. If you are getting fatiqued halfway throughout the workout and only gaining a rep on bench, I say take it easy next week. Do everything at 70%.

I also think it may be time for an overhaul on some exercises. You have been following this program for months and months now and things have been slowing recently. Keep in mind what IA says at the bottom of the post:

"Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls."

I think your upper days in particular could use some tweaking. Everything has been slowing recently, although you changed to overhead press and it has been going well.

 

[Warboss Alex]

Johnny, that'd work but I would incorporate some higher rep squats in there. Box squats don't do much for quad growth. I'd also do the bench before the squats as it is unlikely a hard bench workout will affect your squat later in the session, but not vice versa.

Do something like:

Monday
--------
Bench 3 x 5*
Paused Db Bench
Abs
Squat or Box Squat 2 x 5*
Squat 1 x 10 (or 20 )

Thursday
---------
Deadlift 2 x 5
Rows or Chins (or both)
Posterior Core
Hammer Curls
Abs

That's just a template. You can do a little more volume with 2 days but always within the limits of your recovery.

For the bench, don't do 3 x 5 at the same weight since this is causing you to stall. Instead, back off a bit and do 3 x 5 but with 10lb increments. So do like 150, 160, 170 x 5 instead of trying to get 3 x 5 with 180. Works better for some people. (same with the squats)

The paused db bench is because you said you get stuck at the bottom, which is pretty much where every raw lifter gets stuck. You don't have to do paused db presses, you can do pauses with the barbell or not do pauses at all, and just do 2 x 8 on the regular or close grip bench.

Try this out for a while. If you haven't had a break since July go light next week.

 

[JohnnyIrish]

Thanks Quag and warboss. Next week will definitely be a deload week then. Hopefully I won't feel so spent so fast after that.

Quick question warboss, how does one do the paused press exactly?

Do I wait a second at the bottom of each lift before I push it back up or vice versa (at the top)? Do I wait longer?

 

[Warboss Alex]

No, pause at the bottom, let the barbell/db touch your chest, mentally count 'one, two' then push back up. You'll have to drop the weight on these but it builds good bottom end strength (and works well for hypertrophy as well).

 

[JohnnyIrish]

Thanks Warboss. This week is my deload week.. I'm allowing myself the luxury of not working out at all during my deload week (after much PIA I finally have my new pc set up and ready to finally play some bioshock/fallout 3!). I'll start back up again next Monday using your 2 day routinue. Hopefully I'll have much more energy then I have been having.

Also my diet is still fairly consistant. Albiet more consistant when i'm not spending the weekend over my gf's but I'm working on that too.

 

[JohnnyIrish]

I started my new Warboss inspired 2 day routine today. I took it a little easy as I was off last week and missed a workout the week prior. In any event I was glad I was able to finish the whole workout.. looks like the deload is what I needed. Now I'll start packing on the weight.

Today:

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

/\ This felt good. I didn't think after the second set I'd be able to get the third with no assist but I didn't need the spotter.

Paused Dumbbell press 2 x 8:
120 x 8
120 x 8

/\ For each rep I paused at the bottom for a 2 second count. This was tougher.

Leg Raises 3 x 10:
bw x 10
bw x 10
bw x 10

/\ Instead of doing the hanging leg raises I decided to try it with this machine.

Squats 2 x 5:
bar x 10
85 x 6
125 x 1
165 x 5
185 x 5

/\ Felt good. Next time I'll get a video.

Squats 1 x 15:
145 x 15

/\ Its been awhile since I did these.. I had trouble getting up the stairs to my condo. My legs feel like jelly. lol

Stretches:
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

 

[Warboss Alex]

I started my new Warboss inspired 2 day routine today. I took it a little easy as I was off last week and missed a workout the week prior. In any event I was glad I was able to finish the whole workout.. looks like the deload is what I needed. Now I'll start packing on the weight.

Today:

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

/\ This felt good. I didn't think after the second set I'd be able to get the third with no assist but I didn't need the spotter.

Paused Dumbbell press 2 x 8:
120 x 8
120 x 8

/\ For each rep I paused at the bottom for a 2 second count. This was tougher.

Leg Raises 3 x 10:
bw x 10
bw x 10
bw x 10

/\ Instead of doing the hanging leg raises I decided to try it with this machine.

Squats 2 x 5:
bar x 10
85 x 6
125 x 1
165 x 5
185 x 5

/\ Felt good. Next time I'll get a video.

Squats 1 x 15:
145 x 15

/\ Its been awhile since I did these.. I had trouble getting up the stairs to my condo. My legs feel like jelly. lol

Stretches:
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

Okay, that looks good. Next week do:

Bench keep the same numbers and try to get more than 5 reps on the last set. So 150 x 5, 160 x 5, 170 x 5+. But if you get 5 it's fine, the point is to make that weight (170) easier.
Db bench keep the same weight and try to get the same or more reps.
Squats add 5lbs to your 2x5 and 1x15 and try to get the same reps. Remember the point of your 2x5 sets is to make the 1x15 feel easier so if you only get 4 reps on the heavier sets it's no big deal. If you can get 16 or more reps on the high rep set get them.

Hypers will suffice for posterior chain work but add some resistance to them (hold a plate or something) if you find bw easy.

 

[JohnnyIrish]

Warboss:
What sort of progression am I going for here on bench?
Such as I see the goal of adding as many reps to the last set of 170 that I can. At what point do I add more weight? Then once I add weight (uniformly to all sets I'm guessing) I then rinse repeat trying to get more reps for the last set again?

Also with the second set of squats I'm guessing ideally I'll be working my way to doing sets of 20 instead of 15?

Also squats didn't feel so bad so I may add a bit more then just 5lbs next week unless you recommend against it.

Thanks for your time.