JohnnyIrish's Diet/Workout Log

[Quiksilver]

When I was at my strongest I was having this for breakfast:

6 whole eggs
1 cup of oats
1 apple
Large mug of green tea
Glass of water + supplements(fish oil, multivit)

I did notice with that diet however that my mornings were usually sluggish. Might have been from poor sleep quality, but still...

Right now I eat really light breakfast just to build an appetite for the day:

Protein shake(45g protein + water)
1 cup of oats
1 apple
green tea
water, will probably try to start adding supplements here again.

------

Nice work on the squats, and yeah bar is always 45lbs... if it isn't then something is wrong

About the 1x15 squats, it really is up to you... I usually take two or three deep breaths in a pause.. any longer and i tend to start thinking and i lose focus.

Here's an inspiring video, wait until about half way through for the 1x20 squats...
http://www.youtube.com/watch?v=RyyqDB6WMuI

 

[JohnnyIrish]

Today:
I tried HIIT today. I followed the Quagmire's recommendation and at least this time I did it on an elliptical machine (I may try a couple different machines. See which I like more/feels like a better workout). I went for 20 min total. Alternating every minute between going as fast as I could (speed8-9) to going slow (speed 3ish). I got my heart rate up to 160-193. I didn't look at my target numbers but I'm thinking I did it right as the last two intervals were a b1tch.. that and I'm home but still feel my heart beating at a decent pace.

Quagmire, at some point I'll try the burpee challenge.. but yeah. I'll have to work up to that mate.



PS- Thanks Quicksilver. All this talk with MM has me rethinking what to eat for breakfast lol

 

[Quagmire911]

Here is my breakfast:

3 slices wholemeal toast+4eggs+orange juice and a scoop of whey+4 fish oils+6 liver tabs

May not be optimal, but it is high protein and tastes f****** good .

Hasn't done me wrong yet...My honest opinion is breakfast is breakfast. I try to get a good dose of all three macro's in my system and I do. The most important stuff for keeping the fat down is your carb cutoff and morning cardio. Nuff said.

As for the 100 burpee challenge you don't do it as a straight 100. Well maybe once you are able you can. I do it roughly like this: 25+10+15+15+15+20 with breaks in between. This makes it HIIT as my heart rate is up and down, up and down. My heart rate is raised for 10-15 minutes and my metabolism will get a huge boost.

After four sessions my conditioning is noticeably improved and I actually think I am leaning out already. Early days, but I have been very lazy with cardio and to go from that to strict HIIT 3 times a week will be doing something. We shall see though.

Basically if you are like me and hate low intensity or anything on machines, then it may be the option for you. It is also quick and convenient, can be done anywhere. I have no problems fitting it in in the morning which has always been a big problem for me. I have noticed no side effects in the weights room either; although I have always been able to do higher intensity stuff for my cardio and progress.

Anyway enough rambling, sumo deads tomorrow 155kgx3 here we come

Quagmire

 

[JohnnyIrish]

Here is my breakfast:

3 slices wholemeal toast+4eggs+orange juice and a scoop of whey+4 fish oils+6 liver tabs

May not be optimal, but it is high protein and tastes f****** good .

Hasn't done me wrong yet...My honest opinion is breakfast is breakfast. I try to get a good dose of all three macro's in my system and I do. The most important stuff for keeping the fat down is your carb cutoff and morning cardio. Nuff said.

As for the 100 burpee challenge you don't do it as a straight 100. Well maybe once you are able you can. I do it roughly like this: 25+10+15+15+15+20 with breaks in between. This makes it HIIT as my heart rate is up and down, up and down. My heart rate is raised for 10-15 minutes and my metabolism will get a huge boost.

After four sessions my conditioning is noticeably improved and I actually think I am leaning out already. Early days, but I have been very lazy with cardio and to go from that to strict HIIT 3 times a week will be doing something. We shall see though.

Basically if you are like me and hate low intensity or anything on machines, then it may be the option for you. It is also quick and convenient, can be done anywhere. I have no problems fitting it in in the morning which has always been a big problem for me. I have noticed no side effects in the weights room either; although I have always been able to do higher intensity stuff for my cardio and progress.

Anyway enough rambling, sumo deads tomorrow 155kgx3 here we come

Quagmire

HAHA, you can ramble any time ya like. Thats some good info.. and along the same thinking I am at the moment. Now I don't mind using the machines for 45 as I usually bring a book with me and just read while I'm walking.. but if I could get it done in less time and it did the job even more then sure I'd sign up. However I want to see how my body handles doing just one HIIT day a week first.. as long as I still make gains then I'll consider adding more days at that point. The driving force with me and HIIT is not just fat loss but also to raise my anaerobic threshold.

Now I looked up HIIT and I found this:

How HIIT: High Intensity Interval Training Works

1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
2. Determine your Maximum Heart Rate or MHR. To do this take 220 – your age.
3. Wear a heart rate monitor (optional).
4 . Make sure you take some time to warm up to get your body temperature raised before you begin.
5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity down to a slow dull pace for 90 seconds.
6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You'll be surprised with the results.



Now using their math my MHR is 220-30= 190
that 190*75%= 142.5

According to that information.. I only have to get my HR up to 142.5 BPM? LOL that sound WAY low/easy to me.. too easy.. unless I was doing my HIIT wrong earlier today. Hmm.. I'll do more HIIT calculation research I have to run at the moment though.

 

[JohnnyIrish]

Ok I found the answer to my own question.
Ask alice

Good information there. So I'll pretty much just use how I "feel" instead since the MHR calculation isn't an exact science (as I went above mine by their calculations today.. so its not really my max now is it lol).

As for my diet.. I'm not going to sweat it/change anything right now. If I run into a patch of no BF loss after adding HIIT for some time.. then I'll consider rethinking/tweaking this. Until then it makes things a bit too complicated and micromanaged. My energy could be better focused else ware.. such as adding more beef to my diet.

 

[Quagmire911]

My main goal with the HIIT is conditioning as well. Four sessions on that 100 burpee workout and as I say, noticeable improvement.

HIIT is really a play it as it is kind of thing. As I say I did 1 minute hard 1 minute light and vice versa for 15 minutes. You could do it 30 seconds all out, 90 seconds light for the same time, there are several ways of achieving the same goal. The hard minute all I really aim for is for it to burn like a b****.

Diet right now for me is usually five meals with at least 60+g of protein, I seem to be putting on weight. More convenient for a lazy bastard like me anyway. And I hit that 155kgx3 today so it can't be all that bad.

Quagmire

 

[JohnnyIrish]

My main goal with the HIIT is conditioning as well. Four sessions on that 100 burpee workout and as I say, noticeable improvement.

HIIT is really a play it as it is kind of thing. As I say I did 1 minute hard 1 minute light and vice versa for 15 minutes. You could do it 30 seconds all out, 90 seconds light for the same time, there are several ways of achieving the same goal. The hard minute all I really aim for is for it to burn like a b****.

Diet right now for me is usually five meals with at least 60+g of protein, I seem to be putting on weight. More convenient for a lazy bastard like me anyway. And I hit that 155kgx3 today so it can't be all that bad.

Quagmire

Congrats with the sumo squats and getting lean with your burpee HIIT training. I'll consider them when I figure out what new HIIT exercise/equipment I want to try next tuesday.

Though not sure what ya mean by "HIIT is really a play it as it is kind of thing".

Today:
Incline press (bar): (reps/lbs)
10 bar
6 65 (20plates)
1 95 (50plates
5 115 (70plates
5 115 (70plates)

/\ I was tired today and I didn't think I'd be able to pull this off but I did. I gained another 5lbs this week. I almost failed on the last one but I got pist and was like "Oh fvck this, your mine!". I notice I'm starting to grunt like this guy at the gym. lol (ok not really THAT bad lol)

Dumbbell press (decline): (reps/lbs)
10 35 (70 total)
10 35 (70 total)

/\ Very tough.. almost failed on the last one too but I got pist and grunted through it. lol

Seated Barbell shoulder press: (reps/lbs)
6 bar
5 75 (30plates) (failed)
7 65 (20plates) (failed)

/\ Well damn. I'm guessing I pushed my shoulders harder in my chest workout? *shrugs* This week my numbers for this exercise are going in the wrong direction.

Tricep pushdown rope attachment: (reps/lbs)
11 x 30
9.5 x 30 (failed)

/\ good burn.

All in all a good workout I'd say. Next week I should make PRs for chest again!

 

[JohnnyIrish]

Yesterday:
Deadlifts (reps/lbs): (PR)
10 bar
6 65 (20plates)
1 95 (50plates)
1 125 (80plates)
5 145 (100plates)
5 145 (100plates)

/\ Had to take a couple minute break in between the last two sets to lower my HR.

Wide Grip (palm facing away) pullups: (PR)
3.9

/\ just shy of the bar going up for number 4

Bent over Barbell Row(reps/lbs): (PR)
8 125 (80plates)
8 125 (80plates)

/\ This worked my back well but what I really noticed was that my forearms were killing me! I almost had to stop because of my forearms. I didn't.. but almost.

Wide Grip (palm facing away) pullups: (PR)
2.5

Hammer curls (reps/lbs):
10 20 (40 total)
10 20 (40 total)
10 20 (40 total)

/\ This is a new exercise to work both my biceps and forearms at the same time. It did a great job too! I didn't think I'd be able to do the last set.. but I managed some how. My bis felt worked but my forearms were burning like a mofo (which is good because I think they needed to be worked real well to grow to catch up.. and they were). I like this exercise.

Today:

Fasted cardio*, 3 spd, 4 incline

*had a few baby carrots prior to cardio.. In retrospect I should have eaten more. My stomach was grumbling.


Diet:
Not that great last night.. I had a good PWO shake + veggies then went on a date, did some drinking (2 drinks) and some dancing.. and didn't eat anything else till right before I went to bed at almost 2am (a bunch of veggies to appease my angry stomach). I also woke up at 6am starving.. so I ate some more veggies then too. Basically I got caught up in having fun.. I forgot to eat.

 

[Quagmire911]

6 65 (20plates)
1 95 (50plates)
1 125 (80plates)
5 145 (100plates)
5 145 (100plates)

What is this 100 plates stuff??? Congrats on the continued progress...

And it was sumo deadlifts I had a PR on, not sumo squats

 

[Mad Manic]

6 65 (20plates)
1 95 (50plates)
1 125 (80plates)
5 145 (100plates)
5 145 (100plates)

What is this 100 plates stuff??? Congrats on the continued progress...

And it was sumo deadlifts I had a PR on, not sumo squats

Plates totalling 100 lbs.

MM

 

[JohnnyIrish]

Yep. I list it like that to make it easy for me as when I'm at the gym I only write down how many plates I'm lifting.. not the total (less math). I figure it out when I get home. Listing the plates in addition to the total poundage makes it easy to cross reference what I'm looking at on this post with my gym notepad.

Today:
Fasted cardio*, 45min, 3 spd, 4 incline

*I had a 2 scoop whey shake prior to working out.

 

[Quagmire911]

Heh, start using the full total in your written log

 

[JohnnyIrish]

Heh, start using the full total in your written log

If you prefer to make things complicated your more then welcome however I prefer to keep things simple.

Today:

Awesome PR's across the board.
I didn't get as much sleep as I would have liked last night (6 hours maybe) so I thought today might not have netted as much gains but hell.. I was plesently wrong. My eating has for the most point been very good so thats the reason I still did well I'm sure.

On another note.. My bf% scale gives me different readings every day so its not reliable however I've noticed I've moved down a buckle size with my belt (and soon may move down another)! Thats gota be fat.. its definitely not muscle as I keep making gains.. so I'm seeing progress there (when the three months is done I'll take a pic and show my before vs after pics). As it is, I'm seeing progress and liking it.

Oh and my stomach burning/acid indigestion is gone! I figured it out.. I cut out things new in my diet in the middle of December which was fish oil cap, and casein with a new sweetener I tried. Since I stopped them the acid and burning has stopped. After this week I'll experiment adding them one at a time seeing which of them exactly is the culprit (hopefully not all of them).

Squats (repsxlbs): (PR)
10 bar
6 75 (30plates)
1 105 (60plates)
1 135 (90plates)
5 165 (120plates)
5 165 (120plates)

/\ This was indeed tough.. but didn't feel as tough as last week.

Lighter squats (repsxlbs): (PR)
15 135 (90plates)

/\ Instead of the 5x5x5 I did 10x2x3.. I think it works better for me.

Stiff legged deadlifts (repsxlbs): (PR)
10 bar
12 80 (45plates)
12 80 (45plates)

Horizontal calf machine (repsxlbs): (PR)
10 50
6 90
1 130
1 170
10 190
10 190

/\ Felt about right.

Hyper extensions (back extensions) (repsxlbs):(PR)
8 25lbs
8 25lbs

/\ After that my back felt sore.. not broken sore.. but worked like a mofo sore.

 

[Quagmire911]

Congrats on the PR's and continued progress. What week is this now?

And I don't see how your way is less complicated, infact it is the opposite to me-but hey whatever works for you.

And fish oil cannot be the culprit!!! That is blasphemy!!! IF it turns out the caps upset you then try out the liquid form, flavoured if you like

And hyperextensions truly are brutal. I think I may have figured out a way to incorporate them again, which would be a great bonus too add in sometimes. They always worked me good. Fantastic core strengthening, which is what I need I think. Are you using DB's? This is how I think I may be able to do them again.

Quagmire

 

[JohnnyIrish]

Congrats on the PR's and continued progress. What week is this now?

And I don't see how your way is less complicated, infact it is the opposite to me-but hey whatever works for you.

And fish oil cannot be the culprit!!! That is blasphemy!!! IF it turns out the caps upset you then try out the liquid form, flavoured if you like

And hyperextensions truly are brutal. I think I may have figured out a way to incorporate them again, which would be a great bonus too add in sometimes. They always worked me good. Fantastic core strengthening, which is what I need I think. Are you using DB's? This is how I think I may be able to do them again.

Quagmire

Hmm.. Looking at my notes this is week 9 so after this week, two more weeks then max testing.

From what I've read I'm also hoping its not the fish oil lol
They are gel caps from trueprotein.. so I don't think its that the quality is in question. *shrugs* I'll see how my testing goes next week (I want to make sure I get no acid period for this entire week prior to my testing to locate the the culprit(s)).

As for the hyper extensions I've been using plates held close by my hands (which criss cross over my chest gripping the plate(s)). Last week I held two 10lb plates to my chest and this week I held one 25lb plate to my chest.

 

[JohnnyIrish]

Today:
I tried HIIT today on a rowing machine but it was too easy.. didn't see where I could adjust the tension nor where I could monitor my HR so I left that machine. I then went on a cycle and I could adjust the difficulty and monitor my HR but I soon realized that to get my HR up there my legs being used solely would not make it the 20 minutes.. As such I went back to the elliptical machine. If my legs get tired I use my arms more and vice versa while raising my HR so that seems to do the trick.


HIIT 20 min, alternating 1min hard (spd8-10) 1min easy (spd3). Hr ranged from 150-180 bpm.

Interesting with the same effort (and maybe a little more even then last week) my average HR was lower this week then last.. I'm guessing thats good/a sign of progress? Or will that vary from week to week?

 

[Quagmire911]

That is a sign of progress yes.

 

[JohnnyIrish]

Today:

Incline press (bar): (reps/lbs) (PR)
10 bar
6 65 (20plates)
1 85 (40plates)
5 120 (75plates)
5 120 (75plates)

/\ I lowered my third lift by 10lbs (I'm thinking it was too close to my main lift as such I think it was detracting from my work set). It was real tough and my last rep took me almost 20 seconds to get up in the air and I almost failed but I didn't!
(a guy ran over as my face gets red as a tomato on a tough lift.. but he stopped as I got it up before he got to 'assist')

Dumbbell press (decline): (reps/lbs) (PR)
8 40 (80 total)
8 40 (80 total)

/\ Last rep very tough too.. almost failed but I got it off.

Seated Barbell shoulder press: (reps/lbs) (PR)
6 bar
8 75 (30plates)
6 75 (30plates) (failed)

/\ Made gains for this this exercise week too, sweet. Next week I'll likely keep the same lbs but aim for 12 reps both sets (since the reps are low this week)

Tricep pushdown rope attachment: (reps/lbs) (PR)
10 x 35
8 x 35 (failed)

/\ felt about right.

Great workout all in all.. made good gains with chest which seems to be the hardest for me to do thus far (maybe its the extra eggs I've been eating??). Also of note.. I'm not as out of breath after heavy lifts.. Even though I haven't been doing it long I bet its the HIIT helping out there.

 

[Quagmire911]

I see noticeable improvement very quickly when I start doing HIIT.

You'll find bench will progress more slowly than the other lifts, it is natural because you are using less musculature.

Keep up the good work,

Quagmire

 

[JohnnyIrish]

Today:
Deadlifts (reps/lbs): (PR)
10 bar
6 65 (20plates)
1 95 (50plates)
1 115 (70plates)
5 155 (110plates)
5 155 (110plates)

/\ I take a couple minute breaks in between the last two sets to slow my HR/breathing.. and it was tough but felt about the right lvl of toughness.

Wide Grip (palm facing away) pullups: (PR)
4

/\ Not much of a gain.. but a gain none the less

Bent over Barbell Row(reps/lbs): (PR)
8 135 (90plates)
8 135 (90plates)

/\ This week while my forearms were getting killed by this exercise.. it was more like my whole body was about to fail on the last one..

Wide Grip (palm facing away) pullups:
1.9

Hammer curls (reps/lbs): (PR)
8 25 (50 total)
8 25 (50 total)
8 25 (50 total)

/\ Kills my forearms but I got them all done. Weird.. the second set seems to be the hardest. My forearms turn into throbbing solid bricks lol. Also think maybe I should have stayed at 20 and just upped the reps.. In any case next week I'll stick with 25 and try to up the reps as much as I can.



Diet question: Preworkout I drink a shake with 2-4 eggs + 2-2.5 scoops of whey. I also drink the same post workout (in addition to my regular meals). Are those optimal? Would you add anything to a preworkout/postworkout shake?