JohnnyIrish's Diet/Workout Log

[Warboss Alex]

The bench progression I gave you is for NEXT WEEK - not necessarily your longterm strategy. Depending on what happens there, you'll adjust your reps/weight for the following week. That may mean adding weight and keeping the reps, dropping the reps, even dropping the weight, whatever.

The important thing is getting reps in with a certain weight. Last workout you thought you'd need help with 170 but you didn't; I interpret that as it wasn't easy, but you got it. So jumping to 175 and trying to get 5 may or may not come off. Go with the 170 so it's a sure thing, you know you're going to get stronger doing that weight (because you've done it before and can get some more reps out of it). 170 thus becomes easier and you'll find it easier to increase the weight. Conversely going to 175 next week and getting 2-3 reps and then needing help won't be as productive (and even if you got your 175 x 5 - are you gonna get 180 x 5 the week after? lol). Bench doesn't increase linearly like the squat and deadlift, it needs a certain loading pattern. Over time you'll know how to add weight instinctively/strategically to the bar. For now do as I say

With squats it's a lot simpler, add 5lbs every week to your 20 repper and try to get between 15 and 20 reps. The progression on the heavy set(s) is secondary, the point of them is to make the 20 repper feel light - if you tried to do 145 x 20 without doing 185 x 5 beforehand you'd struggle because the weight would be 'heavy'. Doing the heavy set before makes lighter sets feel lighter than they are, thus allowing you more reps (and growth) from the 20 rep set.

 

[JohnnyIrish]

Today felt great! Prior to today I haven't been able to finish a workout when I did deads as I'd run out of gas. That wasn't a problem today. Thanks for the advice Quag, that deload was just what I needed!

Today:

Deadlift: 2x5 PR
bar x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
275 x 5
285 x 5

/\ I didn't expect to actually make gains here since its been awhile since I did the deadlift. Damn this felt good! :rockon: That deload did the trick.

Chins: 2 x bw
6.5
4

/\ Its been awhile since I did chins. Muscle memory should get me back to 8, 7 fast. I might also add another set to chins.

Chest supported bent over rows 2 x 8:
75 x 8
75 x 7 (f)

/\ I think next time I'll do rows before chins first so as I can get some back warm up sets first.

Hypers 2 x 10:
25 x 10
25 x 10

/\ Felt good. I also concentrated on tightening my posterior chain and I think I worked it better the normal as a result.

Hammer curls 2 x 10:
35 x 8
30 x 8

/\ My forearms are my week link. I'll see how hammers help with my forearm strength in the next few weeks. If they don't as fast as I'd like I might add a set of CoC.

Back supported hanging leg raises: 3 x 10:
bw x 11
bw x 11
bw x 11

/\ Really felt it by the last set.

Stretches:
quad streches 1 set
hamstring stretches 2 sets
squat stretches 1 set

Diet:

Its been a ***** lately to eat as much as I'd like. My usual is starting to make me gag like crazy. As such I've adapted. I'm compromising my "very low carbs" to adding a little bit more carbs if they help get the darn stuff down. As such I've been adding catchup to my burgers, vanilla extract to my drinks and if I feel like I'm going to flip out instead of overindulging I'll have chicken fingers w/bbq sauce with broccoli (for example) but no fries. Also today for example I had chicken schnitzel (chicken breaded in a gravy) with green beans. I figure its still close to very little carbs, I'm getting my protein down and helps take some of the growing burden eating the same things over and over has been doing to me so I think its over all a positive move.

As for specifics, at some point I'll work out the math again but I'm guessing I'm putting down around 3500 calories. Random but I eat 16 eggs/day.

 

[Warboss Alex]

Overall the workout looks good and I'd agree with doing chins after rows. In fact, I'd say do 4-5 sets of chins to failure. That might mean you only get one rep per set on the later ones but that's fine. It'll get you up to strength faster.

At your current weight you don't have a weak link, everything is weak - no offence meant by this. As you grow overall so too will your forearms. Do your rows and chins with no straps and only use straps on your worksets for deadlifts, and your grip will improve (as will your forearm size). Try to get 10 and up to 15 reps on the hammer curls, they do respond better to higher reps.

Diet wise you may need to take a few days off of 'eat whatever you want' and then get back to it, I find this approach is better than compromising your daily intake with added carbs/condiments etc, because they can quickly add up.

On the other hand if you'd prefer to be on a looser diet with more carbs then feel free to go for it, but you'll have to bring down the fat overall and keep it less saturated (more of a mixed macro diet). Either way works, but high fat/protein diets work only if carbs are low enough*, otherwise you go back to burning carbs and protein for fuel and storing the fat.

*how low depends on the person.

 

[JohnnyIrish]

Warboss:
Thanks I'll adjust chins accordingly. As for deads.. Although I have straps I've never used them so I guess I should start for my worksets? (else I'll just have to keep using underhand grip with my right hand)

As for my diet:
The problem is I don't think going away from my diet for a few days will fix the root of the problem which is my usual daily diet of food is making me gag.

Correct me if I'm wrong but I don't think adding say 2 tablespoons of vanilla (3g carbs), 2 tablespoons of ketchup (8 g carbs) a day (and I don't use ketchup every day) is putting me over my 20g/day. The chicken fingers are like once a month and the breaded chicken schnitzel is once a week at most so I don't think I'm going over my macros much (except on those days I do eat something like chicken fingers). Hmm.. I do need to watch out for gravies as I'm not sure how much if any carbs are in there. I'll try asking the staff where I eat lunch often about the ingredients for their gravy.. they'll look at me funny but hopefully I can get a knowledgeable answer.

On a side note: If I'm not suppose to be taking in more then x numbers of carbs/day yet I take post workout carbs.. does that mean I just need to be all the more strict with my carbs at other times pretty much?

Today:

fasted 45min treadmill spd 3, incline 5
HR 125-130

 

[Warboss Alex]

post your daily food intake again

 

[JohnnyIrish]

I'm kind of surprised I did well today. Yesterday my diet was horrible.. I should have voted but instead I elected to bang my gf all day. I had only 3 meals and one of them sucked (not many calories). Basically we went at it till I got exhausted.. then we napped, ate.. then went at it again. rinse repeat. I don't regret anything but damn.. this left me undernourished and sleep deprived and I did feel it today.

Today:

Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
150 x 5
160 x 5
170 x 6.5

/\ Gained a rep and a half. The second set felt easier this week too.

Paused Dumbbell press 2 x 8:
120 x 9
120 x 8

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

Leg Raises 3 x 10:
bw x 12
bw x 12


/\ Felt real tired after two sets of these and I didn't want to be empty for squats.. so I did only 2 sets.

Squats 2 x 5:
bar x 10
85 x 6
125 x 1
170 x 5
190 x 5

/\ Felt good and tough. Gained 5lbs here.

Squats 1 x 15:PR
150 x 15

/\ I got a video of these this week. Personally I noticed I need to consistently go the same depth as well as I didn't keep the arch all the time. Things to work on.

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
Quad static stretches
Calf static stretches
Stretched out my chest a bit too.


Diet:
Yesterday just plain sucked.
1) I had half of a protein shake + spoonful of natural peanut butter (wasn't hungry)
2,3) .5lb ground beef meals (and some ketchup) + broccoli
for a total of 3 meals.

Today I ate:
1) Shake - 8 eggs, 1 scoop whey, 1 scoop casin, 1/2 cup heavy whipping cream, + 1 tsb of vanilla extract
2) beef burger (patty only usualy with cheese and bacon) + broccoli
3) beef patty (.5lbs ground beef) maybe with bacon, cheese + broccoli
4)* gatoraid with 20g bcaas
5)* pwo - 1.5 scoops waxymaze + 3 scoops whey protein + 1tsb vanilla extract
6) Shake - 8 eggs, 1 scoop whey, 1 scoop casin, 2ish tsb evoo

*On days I don't workout, remove both 4 and 5 and replace it with 1 meal thats either beef/chicken/steak/turkey + maybe some gravy + some green veggies.

Random snack: Slices of sharp cheddar, and almonds

 

[Warboss Alex]

on the bench, I'm assuming all these half reps are reps you get the bar halfway up and the spotter does the rest, these don't count. next week do

bench 155 x 3, 165 x 3, 175 x 3 but NO half reps - better to not do it at all. the week after that you'll go back to 170 and try for 8 solid reps. get a video of your bench form.

keep the same weight on the db presses and go for more reps.

also all you do for abs is leg raises - scrap these and do some sort of weighted ab exercise like decline situps with a weight on your chest, pulldown abs, something like that. do the leg raises after these

squats looked good. put 10lbs on this weight next week, you didn't look anywhere near failing - you should've gone for twenty reps on it. also try 200 x 3.
so, work up to 200 x 3 then do 160 x 15.

be more consistent with your diet. when your gf comes round make up a monster shake with 12 eggs and 2 scoops of whey/casein which you can swig in 'the interval'. a failed diet day like that is gonna set you back

 

[JohnnyIrish]

Warboss:
Well there was only 1 half rep for the bench and that was on the last set but yes, I lift half way but then they assist effectively lessening the weight until it moves upwards again. In any case no half reps, check.

As for squats.. well in all honestly I felt exhausted and while I may have been able to do more the fact is that after these squats its been taking me 4 whole days for my legs to recover before they stop hurting, I feel healed and ready for the gym again. Unless my body gets use to these and I heal/recover faster (I hope this is the case), then I'm kind of afraid of pushing myself past what I feel I can handle safely at the time. Am I wrong?

Friday I'll shoot for 200 x 3 then do 160 x 15 as you suggested.

Also working/making progress on the diet consistency. As such thanks, I did use the monster shake idea and it helped.


Monday:

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

/\ I used the straps but I don't have them down yet.. that is how to use them both so I used it for one hand then used underhanded grip for the worksets.

Chins: 4 x bw
7
6
4
4

/\ I was a bit winded from the deads and didn't go over my notes like I usually do or I would have done rows before them. Oh well next time.

Chest supported bent over rows 2 x 8:
80 x 8
75 x 8

/\ Some gains here.

Hypers 2 x 10:
30 x 10
30 x 10

/\ Felt good. I also concentrated on tightening my posterior chain and I think I worked it better the normal as a result.

Hammer curls 2 x 10:
30 x 10
30 x 9

/\ I lowered the weight. Next week I'll lower it to 25lbs and see if I can't get 15 reps.

Weighted ab crunch machine: 3 x 10:
40 x 10

/\ I didn't do all the sets as I was beat so I called it a day. Friday I'll try going back to regular decline weighted situps again. See how they feel now (the weight was getting high and they were feeling more and more awkward last time).

Stretches:
quad stretches 1 set
calf stretches 1 set
hamstring stretches 2 sets
squat stretches 1 set

 

[Warboss Alex]

it's normal for your legs to be sore for a few days after high rep squats but you should be recovered in time for the next squat workout a week later. stretching and cardio will help as will a consistent diet. if your legs are still sore after a week then you got recovery issues we'll address

back workout looks good.
go for 300 x 3 for 2-3 sets next week (depending how you feel) on the deadlifts
also change the chest supported rows for a more 'primitive' rowing exercise like db or tbar rows, it's hard to progress on chest supported rows
since you like stretching, do a hanging back stretch on back workout days (grab onto the chinning bar and just hold yourself there for time)

straps: use a double overhand grip with these, strap up both hands, and start wrapping from underneath the bar, i.e. the strap coming towards you as you tighten it

 

[JohnnyIrish]

Today:

Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
155 x 3
165 x 3
175 x 5

/\ Not only did I make my target goal here but I also was able to add more 2 reps. Sweet.

Paused Dumbbell press 2 x 8: PR
120 x 10
120 x 9

/\ Gained 2 reps here. For each rep I paused at the bottom for a 2 second count.

Decline weighted situps 2 x 10:
40 x 10
40 x 10


/\ I'm changing these to 2 sets vs 3 if that's a big deal let me know.

Squats 2 x 5:
bar x 10
85 x 6
135 x 1
175 x 1
200 x 3
200 x 3

/\ Nice gain.. I felt I could have done more too but I was being a *****. I didn't want push myself too hard before my 15 reper.

Squats 1 x 15:PR
160 x 16

/\ Gained 10lbs and added an additional rep here. The only thing else I did this week was adding a brief pause (20-30 seconds) to get my breath at intervals 5,10,15. Is that ok?

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
Quad static stretches
Calf static stretches

Diet today:
1) London broil + broccoli
2) 1/3 of a shake
3) handful of almonds (lunch happened a little later then usual)
4) grilled chicken topped with cheese+ mexi ranch sauce.. (not sure if it had many carbs so I went light on the sauce) + lots of mixed veggies
5) 1/3 of a shake
6) London broil + broccoli
*workout*
7) gatoraid + 20g bcaas
8) pwo shake = 50g carbs (waxy maze) + 3 scoops whey (70g protein)
9) .5lbs burger topped with cheddar cheese + broccoli
10) 1/3 of a shake

Shake = 10 eggs + 2 scoops whey protein

 

[JohnnyIrish]

Didn't have enough time today before work so I had to cut the last two exercises.. but I made my goal of 300lbs before the end of the year! :rockon:

Today:

Deadlift: 2x5 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
300 x 3
300 x 5

/\ I used the straps for both work sets (I figured out how to use them now). I was aiming for 300 x 3 but I had more energy in the last set so I went for the 5.

T-bar rows 2x8:
*bar x 10
25 x 8
50 x 4
75 x 10
80 x 10

*= not sure how much the bar here weighs.

/\ Need to work on the form for this exercise but when I did it standing straight I really felt it in my lats.

Chins: 4 x bw
6
5
4
3

/\ Less reps then last week because I did rows before them.

Hypers 2 x 10:
35 x 10
35 x 10

/\ Really felt this in my back

Hammer curls 2 x 10:
0

/\ Ran out of time and had to run to get to work

Weighted ab crunch machine: 3 x 10:
0

/\ Ran out of time and had to run to get to work

Stretches:
quad stretches 1 set
calf stretches 1 set
hanging bar stretches (held for 15 seconds)
general back stretching

 

[I-tallionStallion]

Nice job on the 300 buddy...next is 400!!

 

[Quagmire911]

Nice job on the 300 buddy...next is 400!!

Seconded!

 

[JohnnyIrish]

Thanks guys! Well last week I was on vacation and enjoyed dietary debauchery (I ate what ever I wanted). This week I'm back to the high fat/protein diet.

Today:
20min fasted elliptical cardio before work

Yesterday:

Good workout for taking a week off. I'm surprised I made gains like I did.

Barbell Bench Press 3x5:
45 x 10
85 x 6
115 x 2
160 x 3
170 x 3
180 x 5

/\ Nice gain here.

Paused Dumbbell press 2 x 8:
60s x 10.5
60s x 9

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

Weighted decline situps 2 x 10:
45 x 10
45 x 10

/\ Good burn

Squats 2 x 5:
45 x 10
85 x 6
115 x 1
155 x 1
195 x 3
205 x 3

/\ Some gains here. Not too bad after a week off.

Squats 1 x 15:PR
165 x 15

/\ Gained 5 more lbs here. I'll add reps again next squats day.

Stretches:
quad stretches
pec stretches
(I was pressed for time or I would have stretched out more)

 

[Quagmire911]

Good work, what weight you at now?

 

[JohnnyIrish]

After waking up this morning and using the john I weighted my self at 179lbs.

 

[Quagmire911]

After waking up this morning and using the john I weighted my self at 179lbs.

Good work, same weight as me!

 

[JohnnyIrish]

Really.. Thanks, that tells me I'm fat. haha
Did I mention I've gotten dedicated to morning cardio since I got my cholesterol results back? Well I have. Hoping it lasts,.

Dec 5th:

Deadlift: 2x5 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
225 x 1
265 x 1
305 x 5
305 x 5

/\ Gained 5lbs here and 2 reps. I use straps for both work sets.

T-bar rows 2x8:
bar x 10
70 x 8
95 x 4
125 x 10
125 x 10

/\ I got my form down on this one now (Added the bar weight to the total, realized I wasn't before).

Chins: 4 x bw
6
4.5
4

/\ Didn't make gains here because they T-bar rows with the proper form really taxed worked my back. Gains to follow next time.

Hypers 2 x 10:
35 x 10
35 x 10

/\ Really felt this in my back

 

[I-tallionStallion]

179 means fat? So what the hell does that make me and quag jerk?

Deads look good. Good to see you going up. Excited for the 3plates yet?

 

[JohnnyIrish]

Stallion let me explain
Quag = my weight but he's much stronger then I.. by this logic I'm fat.

Wait.. how tall are you quag?

Today:

Not too bad.

Barbell Bench Press 3x5: PR
45 x 10
85 x 6
115 x 2
145 x 1
165 x 3
175 x 3
185 x 3

/\ Struggled for the last rep but I got it.

Weighted decline situps 2 x 10:
50 x 10
50 x 10

/\ Good burn

Paused Dumbbell press 2 x 8:
65s x 8
65s x 7

/\ Upped the weight.. almost go the reps. I will next time. For each rep I paused at the bottom for a 2 second count.

Squats 2 x 5:
45 x 10
85 x 6
115 x 1
145 x 1
175 x 1
200 x 5
200 x 5

/\ Some gains here. Wasn't too bad.

Squats 1 x 15R
170 x 15

/\ Gained 5 more lbs here.

Stretches:
quad stretches
calf stretches
pec stretches
good morning stretches
squat stretches