JohnnyIrish's Diet/Workout Log

[Quagmire911]

Congrats on the pr's mate.

Do you have straps??? You may want to get a pair for the rows, and perhaps deads eventually. They are quite cheap.

If rows killed you all over, consolidate at the same weight next week.

I know f*** all about pre workout shakes, but post workout eggs are not optimal. They won't harm you, but if you want what is best then it is not fat as it slows down digestion and therefore the protein won't get into your muscles as quickly.

Have something like 400ml worth of orange juice and 60g of protein if you really want to fine tune things. The insulin spike will force the protein into your muscles which is what you want. Not a necessity, but get it gets the job done better pwo.

Pre workout if I remember correctly, you want slow releasing carbs, unless you are on the anabolic diet. And I am sure there is some other kind of pwo shake that Alex mentioned. That reminds me, I gotta go eat.

 

[JohnnyIrish]

Congrats on the pr's mate.

Do you have straps??? You may want to get a pair for the rows, and perhaps deads eventually. They are quite cheap.

If rows killed you all over, consolidate at the same weight next week.

I know f*** all about pre workout shakes, but post workout eggs are not optimal. They won't harm you, but if you want what is best then it is not fat as it slows down digestion and therefore the protein won't get into your muscles as quickly.

Have something like 400ml worth of orange juice and 60g of protein if you really want to fine tune things. The insulin spike will force the protein into your muscles which is what you want. Not a necessity, but get it gets the job done better pwo.

Pre workout if I remember correctly, you want slow releasing carbs, unless you are on the anabolic diet. And I am sure there is some other kind of pwo shake that Alex mentioned. That reminds me, I gotta go eat.

Thanks Quagmire.

Ok so does this looks about right?
Preworkout = add some veggies to 2 whey scoops + 2-4 eggs.
Postworkout = An apple + 2(or more) scoops of whey.
(I stay away from acidic stuff.. which includes orange juice. I'm guessing an apple would suffice in its stead)

As for the straps.. Nope don't have any yet. From what I read you mentioned in another thread they should actually help stimulate my forearm growth.. so that sounds pretty ideal. I'll look into getting some.

 

[Quagmire911]

Perhaps a few low gi fruits would be better pre workout, veggies don't give a lot of energy.

As for pwo you are wanting higher gi to get a good insulin spike. Not sure about apples you could look them up. Think bananas get the job done.

I would definitely get the straps, most people need them for something sooner or later.

 

[JohnnyIrish]

I'll make sure to pick up some bananas at the store. I'll do some reading up on the different GI fruits too.

Today:
I originally planned to do my 45 min fasted cardio (I had some baby carrots prior to hitting the gym) but I got to the gym and I got a call from work and needed to get to a pc in 30 minutes (I'm on call this weekend). I didn't want to miss working out today so I did HIIT on an elliptical for 15 minutes instead. Kinda moved my plans for adding a HIIT day sooner then I planned.. but its better then missing a workout.


HIIT 15 min, alternating 1min hard (spd9-11mph) 1min easy (spd3ish). HR ranged from 150-170 bpm.

I raised the speed even higher today and my HR was even lower then last Tuesday. Wow.. I'm impressed how fast one sees results with HIIT.

Quagmire, What do you eat/drink pre/post HIIT? Same as a normal workout?

 

[Quagmire911]

Pre HIIT is like just like any other cardio. You can do it on an empty stomach or you can take some fruit/whey. Probably BCAA's would be optimal if you can afford them.

Post cardio you just keep to your normal meal plan. I don't see any real need for a pwo cardio shake.

 

[JohnnyIrish]

Today:

Had another great workout. I made a nice 10lb gain in everything again.

Question: Will at some point I hit a plateau and my gains won't be as big each week?


Squats (repsxlbs): (PR)
10 bar
6 75 (30plates)
1 105 (60plates)
1 135 (90plates)
5 175 (130plates)
5 175 (130plates)

/\ This was pretty tough but I wasn't too winded (think the HIIT is helping with that).

Lighter squats (repsxlbs): (PR)
15 145 (100plates)

/\ Last one was real tough.

Stiff legged deadlifts (repsxlbs): (PR)
10 bar
10 100 (55plates)
10 100 (55plates)

/\ These weren't overly hard but thats because I had to wait 10 minutes till i could get accesss to do my deads.. so I got time for my HR to lower so I wasn't as stressed as I normally am when I work them.

Horizontal calf machine (repsxlbs): (PR)
10 50
6 90
1 130
1 170
10 200
10 200

/\ Last one was nice and difficult.

Hyper extensions (back extensions) (repsxlbs):(PR)
8 35lbs
8 35lbs

/\ Using a barbell as per quagmire's suggestion I was able to pull off another 10lb gain this week (much easier using a barbell then trying to hold a combination of plates to ones chest).

 

[Quagmire911]

Unless you are a freak, your gains should slow down kinda soon.

I remember when it happened to me, it was horrible. I was making 10lb gains and then one week to the next I couldn't add 5lbs.

Manipulation is the key when it happens

 

[JohnnyIrish]

Quagmire, when you say manipulation.. do you mean changing things up? Such as reps, frequency, volume, doing negatives and or making use of different exercises?


Today:

HIIT 15 min, alternating 1min hard (spd9-12mph) 1min easy (spd3ish). HR ranged from 150-175 bpm.

I had a 2 scoop whey shake prior to doing HIIT.

 

[Quagmire911]

Pretty much, yeh.

There are lot's of things you can do. It'll get to the stage you won't be able to progress because of a sticking point. At this stage you makesure to put some focus on the sticking point. Kind of like me with GHR's and squats, like I should have done in August or something.

Say you're deadlift stalls. Where did it stall. Off the floor? Well you could try deadlifts off blocks. Mid way??? Try some rack deadlifts. It is the same with the other lifts. I recommend when progress starts to slow down you try and take some videos, this is the best way to see what is going on. There was a point where I'd try and see myself lift to see what was going on, this just doesn't work as it screws up form and stuff.

What week are you on now? Must be nearly time to test those maxes.

 

[JohnnyIrish]

Pretty much, yeh.

There are lot's of things you can do. It'll get to the stage you won't be able to progress because of a sticking point. At this stage you makesure to put some focus on the sticking point. Kind of like me with GHR's and squats, like I should have done in August or something.

Say you're deadlift stalls. Where did it stall. Off the floor? Well you could try deadlifts off blocks. Mid way??? Try some rack deadlifts. It is the same with the other lifts. I recommend when progress starts to slow down you try and take some videos, this is the best way to see what is going on. There was a point where I'd try and see myself lift to see what was going on, this just doesn't work as it screws up form and stuff.

What week are you on now? Must be nearly time to test those maxes.

This is week 10. So 1 more week then max testing.

Question about max testing week. How should I do it exactly? Add 10lbs like I've done each week in addition to using the incremental warmup sets or should I try to add even more weight?

 

[Quagmire911]

Depends how you feel on the day, also need to wait until you have completed the training cycle to see what you should aim for roughly. The fact you are only doing one set needs to be taken into consideration. Btw do you have access to smelling salts???

We'll take a look next week

 

[Quagmire911]

I'll re-iterate this question, "Btw do you have access to smelling salts???"

I am posting in here to say that squats are ALL THE WAY DOWN. Just to let you know May be part of the reason squats are higher than deads, although you may be built like that.

You'll probably have to take some weight off, depends how low you were going in the first place. You'll just have to try it out and see. Big difference between parallel and ass to grass though, and parallel is bad for your knees.

Quagmire

 

[JohnnyIrish]

I'll re-iterate this question, "Btw do you have access to smelling salts???"

I am posting in here to say that squats are ALL THE WAY DOWN. Just to let you know May be part of the reason squats are higher than deads, although you may be built like that.

You'll probably have to take some weight off, depends how low you were going in the first place. You'll just have to try it out and see. Big difference between parallel and ass to grass though, and parallel is bad for your knees.

Quagmire

I don't personally own any.. but I imagine they are over the counter so I should be able to buy some. They give a nice adrenaline boost you say.. Do you use them before every lift?

Hmm.. so for squats my ass should touch the floor then? (I guess thats where the 'ass to grass' comes from) This is actually better for my knees?

Also I've seen instructions for squatting online stating that when doing a squat you should have your feet about a shoulder width's apart. Now If I'm going to sit/get my ass that low then I'm going to need a much wider stance.. no?

 

[Quagmire911]

I personally use it every lift day, you may only want to use it on max effort days though. It is up to you.

For squats your ass doesn't touch the ground, but your calves. Ass to calves is a more accurate description. Basically as far down as you can go. I personally go just wider than shoulder width in my stance, and the narrower the stance the easier it is to hit a lower depth, try it out for yourself unweighted.

Time to go lift!!!

 

[JohnnyIrish]

Quagmire I bought some leather lifting straps from a sporting goods store. I was also around hunting for some smelling salts but haven't found them. I'll check a big drug store nearby.. if they don't have them then I'll pick some up online.

I haven't tried the squat yet as you recommended.. as my glutes and hamstrings are hurting bad from Monday's workout. I'll check it out in a day or so. Thanks for all the info buddy.

Today:

All in all, another great workout.

Incline press (bar): (reps/lbs) (PR)
10 bar
6 65 (20plates)
1 85 (40plates)
5 125 (80plates)
4.5 125 (80plates) (failed)

/\ That last rep was so close. I had it 3/4 the way up, gave it all I had and it wouldn't budge the rest of the way..

Dumbbell press (decline): (reps/lbs) (PR)
8 45 (90 total)
8 45 (90 total)

/\ Very tough.

Seated Barbell shoulder press: (reps/lbs) (PR)
6 bar
7 80 (35plates) (failed)
6 75 (30plates)

/\ Made some gains here. Could have been better I guess.. I'm going to check and make sure I'm using the proper form (I bring the bar all the way down to my chest each rep). Next week I'll keep it at 80 and try to get two sets with a more decent number of reps.

Tricep pushdown rope attachment: (reps/lbs) (PR)
10 x 42.5
5 x 42.5 (failed)
3 x 37.5

 

[Quagmire911]

Good workout, and good stuff on getting straps. If you have to buy ammonia online it may be better to get ammonia caps of elitefts.com, not sure.

Also, shouldn't the incline be 125lbs in the worksets? On the 31st it is 120. And 80+45 = 125.

Quagmire

 

[JohnnyIrish]

Good workout, and good stuff on getting straps. If you have to buy ammonia online it may be better to get ammonia caps of elitefts.com, not sure.

Also, shouldn't the incline be 125lbs in the worksets? On the 31st it is 120. And 80+45 = 125.

Quagmire

Your right. To make things easy I copy/paste from week to week and then make adjustments. My math was off/forgot to change that one. Thanks!

Also I think monday with squats I might have used a slightly different stance.. I'm thinking thats the cause of why my quads, hams, and glutes still hurt today (as they usually don't). In any event.. if they still hurt tomorrow then that means no deads, or rows.

 

[Quagmire911]

Also I think monday with squats I might have used a slightly different stance.. I'm thinking thats the cause of why my quads, hams, and glutes still hurt today (as they usually don't). In any event.. if they still hurt tomorrow then that means no deads, or rows.

Why no deads or rows???

 

[JohnnyIrish]

Why no deads or rows???

Cause one shouldn't work a muscle if its still not fully repaired/healed. You know this but to illustrate my point, deads work quads, hamstrings and glutes.. Am I missing something or are you recommending me still doing deads/rows lifting if those muscles still hurt?

.. Ok so according to this rows don't work glutes, hams or quads.. so I should be able to do them even if I'm sore.

However hopefully those body parts won't hurt any longer and this will all be a moot point as I'm going to go take some niquil and get some sleep right now.

 

[EFFORT]

Cause one shouldn't work a muscle if its still not fully repaired/healed. You know this but to illustrate my point, deads work quads, hamstrings and glutes.. Am I missing something or are you recommending me still doing deads/rows lifting if those muscles still hurt?

.. Ok so according to this rows don't work glutes, hams or quads.. so I should be able to do them even if I'm sore.

However hopefully those body parts won't hurt any longer and this will all be a moot point as I'm going to go take some niquil and get some sleep right now.

Since this isn't something that usually happens, go ahead and do your deads and rows, it'll be fine. For max testing, pick a weight around 10-20lbs heavier than your last max. Work up to that weight using lots of warm ups. If you get the weight, add 10 more lbs, if you get that add 10 more, keep going until you get to a full max. Make sure to have a spotter