JohnnyIrish's Diet/Workout Log

[Quagmire911]

I'd also say as you are a beginner and only been working out for a few months that you shouldn't adhere to that rule so strictly.

And you should still go in and do some active recovery regardless. If you don't feel 100% you should still go in and do either reduced volume, or intensity. If it is a soreness issue probably reducing the weight would be a good idea. Not a full deload maybe something like 90-95% of what you did the week before.

Quagmire

 

[JohnnyIrish]

rgr that effort and Quagmire. I did workout today.. My muscles were good enough to lift. That said, I felt a bit under the weather and as such my energy level was quite sub par but I did make some gains.

Today:
Deadlifts (reps/lbs): (PR)
10 bar
6 65 (20plates)
1 95 (50plates)
1 115 (70plates)
5 165 (120plates)
5 165 (120plates)

/\ This was tough and winded me more then usual.

Wide Grip (palm facing away) pullups:
4

/\ barely made the 4th

Bent over Barbell Row(reps/lbs): (PR-ish)
8 145 (100plates)
8 145 (100plates)

/\ The last two rows of the second set my back muscles (I could feel they were the weak link) couldn't get the bar as high as I wanted. I could get it to my groin lvl but not up to my stomach. It just wouldn't go all the way up..

Wide Grip (palm facing away) pullups:
2.5

Hammer curls (reps/lbs): (PR-ish)
10 25 (50 total)
10 25 (50 total)
7 25 (50 total) (failed)

/\ This doesn't just kill my forearms now.. but my bis too quite nicely. I was hoping to add some reps today so I can increase next week but didn't have as much luck/gains here as I wanted. The way I lift these is quickly bring it up (you guys this movement explosive I think?) ,and then slowly and with control lower it back down (negatives?).


Well I'm not feeling great so I'm gonna go grab a shower, eat some food and then get some sleep.

 

[Quagmire911]

Looks good. How do you find rows? Most people have hell with them in the beginning. I stay clear of the regular kind.

As for hammers, I'd just try and do them in a smooth and controlled manner.

Now would be a good time to get some videos of the big three if you can. Would be good if everything is spot on, but you don't want to find out a few months down the line that something is off.

As for the those squats on Monday, cut the weight from 175 to something like 145 too accommodate ass to grass. Something like that and depending on how it feels take the weight up or down for the next set. I'd practice the feel of it over the weekend if you can.

Good luck with the next week,

Quagmire

 

[JohnnyIrish]

Unfortunately my camera (which can take videos) just died so maybe I can borrow one from my friend.. I'll see.

Also bent over rows weren't originally too bad (once I had somewhat decent form).. but they seem to get progressively harder.

Oh I also picked up smelling salts. I just need to get a bottle/container for them now (as the salts come in a paper wrapper).

Yesterday:

45 min fasted treadmill cardio*, speed 3 incline4
*had a 2scoop whey shake prior to walking

(I did that instead of HIIT because I wanted to make sure my cold went away.. and I think HIIT is a bigger hit on your cns. )

Today:

45 min fasted treadmill cardio*, speed 3 incline4
*had a 2scoop whey shake prior to walking

 

[Quagmire911]

If you do well on rows keep them in. Otherwise try out t-bar or DB rows.

Good stuff on the smelling salts. I forgot to say, make sure it has ammonia in it. The test is pretty simple, take a sniff and your eyes should start to water immediately

 

[JohnnyIrish]

Today:

Thanks Quagmire. I'll see how they feel this week (rows) and if they are even worse then last then I'll do that. Oh those salts I bought are 15% amonia, 35% alcohol so that looks right. I'll pick up a bottle tomorrow for them (else if I open them now I have nothing air tight to put them in.. and I don't want to waste one.

Question, how that I own straps should I use them this friday for my deads or just wait till I feel my grip is slipping?

Squats (repsxlbs): (PR)
10 bar
6 75 (30plates)
1 105 (60plates)
1 145 (100plates)
5 185 (140plates)
5 185 (140plates)

/\ These were the hardest I've done so far.. I however didn't change to ass to calves just yet. I think I'm going to stick with the squats I've been doing till after I do my max testing. I want to see how much I can gain. That said I did go a little deeper then normal for some of them.. (the last few I couldn't.. but at least went parallel)

Lighter squats (repsxlbs): (PR)
15 145 (110plates)

/\ Same as above. I didn't go ass to calves but I went deeper. Hell.. I didn't think I've be able to finish them but I pushed myself hard and did. I was winded by the time I got to my 6th one.. much less the 15th (ready to pass out lol) My legs felt like jello when I was done.

Stiff legged deadlifts (repsxlbs):
12 100 (55plates)
12 100 (55plates)

/\ Damnit.. I read my notes wrong and kept the same weight as last week. I didn't realize until I was done both sets.. wondered why it felt lightish at the beginning. That explains it.

Horizontal calf machine (repsxlbs): (PR)
10 60
6 100
1 130
1 170
10 210
10 210

/\ Last one was nice and difficult.

Hyper extensions (back extensions) (repsxlbs):(PR)
8 40lbs
8 40lbs

/\ Wow those last 2 reps were very tough. I need to make sure I do HIIT again tomorrow so I don't get as winded.. this workout had me huffin like I ran a marathon. lol

Diet:
For the most part its right on point like today. Yesterday and Saturday could have been better due to going out and partying (only 3 drinks though). On a side note I realize for the past 3 weeks I've been able to party on Friday or Saturday night and still be good to go Monday lifting wise (as long as I don't miss much of my diet). Is that part of the noob gains package or doable long term?

Noticeable change:
Oh a separate note.. I've been gaining strength straight since I was sick in at the start of Jan. Whats interesting is I've gained no weight but I know I've packing on mass as I'm seeing a change in my physique. What this tells me is I'm burning a lot of body fat.
My current weight fluctuates from 157-160
Also my Titania scale keeps saying my BF% is 20+ percent.. but I don't think its that high as my stomach fat is visibly lessening and I see the dimples of my ribcage. I'll see what you guys think it is when I post before/after pics some time next week.

 

[Quagmire911]

I wouldn't use the straps until you have a need for them. So if you aren't having problems, hold back for now.

Blasphemy on the squats!!! Only another week or so I suppose...

And bf scales suck ass...

Good luck with the rest of the weak and max testing!!!

 

[JohnnyIrish]

Yesterday:
HIIT 5min warm up on spd3ish, then 15 min (1min @spd9-12 and 1min@spd3ish). HR 160-170

Ideally this would have been fasted but I was starving in the morning so I had a handful of baby carrots and a 2 scoop whey shake prior to working out.

Today:

Incline press (bar): (reps/lbs) (PR)
10 bar
6 65 (20plates)
1 90 (45plates)
5 130 (85plates) (almost failed last one)
3 130 (85plates) (failed)

/\ I really would have liked my second set of reps to be higher.

Dumbbell press (decline): (reps/lbs) (PR)
8 50 (100 total)
6 50 (100 total) (failed)

/\ Wasn't able to finish the second set. Still not bad I guess.

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

/\ Good lord.. such a small gain its not pr worthy. Not making much progress if any with this exercise.

Tricep pushdown rope attachment: (reps/lbs)
9 x 42.5 (failed)
6 x 42.5 (failed)
3 x 37.5 (failed)
3 x 32.5 (failed)

/\ Not making much progress here either.. I wanted to work the muscle more so I added some reps after lowering the weight a few times.



All in all not the best workout but I at least made gains with my chest exercises so thats good. My energy level was lower then usual as I think I needed more sleep.. so that may be part of the cause.

Oh and quagmire.. "Good luck with the rest of the weak"
Funny lol

 

[Quagmire911]

Any gain is PR worthy.

And remember that your smaller iso's won't see anywhere near as much progress as your big compound moves. Also keep in mind that your newbie gains will start to dry up...it is horrible but something that all lifters must go through.

Good luck next week.

 

[JohnnyIrish]

Thanks Quagmire

Today:
Deadlifts (reps/lbs): (PR)
10 bar
6 65 (20plates)
1 105 (60plates)
1 125 (80plates)
5 175 (130plates)
5 175 (130plates)

/\ This was tough but not too bad winded wise (its easier when I do the HIIT on tuesdays)

Wide Grip (palm facing away) pullups: (PR)
4.5

/\ barely made the 4th

Bent over Barbell Row(reps/lbs): (PR)
7 145 (110plates) (failed)
7 145 (110plates) (failed)

/\ Wow.. these were kicking my butt. Also the last rep in each set I couldn't get the bar all the way to abdomen.

Wide Grip (palm facing away) pullups:
2.5

Hammer curls (reps/lbs): (PR)
7 30 (60 total)
7 30 (60 total)
5 30 (60 total) (failed)
3 25 (50 total) (failed)

/\ I was shooting for 10 reps but only could do 7. I added the extra set so as to fatigue the muscle a little more (I didn't like the fact I didn't get the full set of reps I wanted).

Ok so not a bad workout. However at the beginning the rows weren't too bad.. but now the rows just seem to get harder and harder in a steeper curve not proportional to the other exercises I'm doing. I either got to slow down with rows or change my exercise to work that area. I'm leaning towards changing the exercise (unless you advise otherwise) and subbing it with the T-bar (I've done dbrows in the past one arm at a time and I wasn't a big fan/impressed).

Future questions:
Ok I'm psyched.. I've been loosing bodyfat and I think at this rate I might have some visible abs by summertime! In that light I'm thinking after I do my max testing it might be a good idea to add some abs area exercises (as the BF is coming off). At that point I'll ask what you guys recommend.

 

[JohnnyIrish]

Today:

HIIT 4 min warmup, 16min alternating (1min hard, 1min easy), HR 150-175

I had a 2scoop protein shake preHIIT.

 

[JohnnyIrish]

Today:

45 min fasted cardio*, 3spd, 4incline

*had a handful of baby carrots


As for the smelling salts I bought.. I now realize they aren't crystals. They are liquid in vials your supposed to crush/use once.. damnit. I'll go see if I can find some crystals.

 

[Quagmire911]

Today:

45 min fasted cardio*, 3spd, 4incline

*had a handful of baby carrots


As for the smelling salts I bought.. I now realize they aren't crystals. They are liquid in vials your supposed to crush/use once.. damnit. I'll go see if I can find some crystals.

That shouldn't really matter as long as it gives you the hit of ammonia. Have you tried it out? If it works there isn't really a problem. Most powerlifters actually use capsules I think. I only used salts cause it is all I could get my hands on.

From what I have seen however, the salts seem to be a lot more cost effective.

 

[JohnnyIrish]

That shouldn't really matter as long as it gives you the hit of ammonia. Have you tried it out? If it works there isn't really a problem. Most powerlifters actually use capsules I think. I only used salts cause it is all I could get my hands on.

From what I have seen however, the salts seem to be a lot more cost effective.

I did give it a try today with one of the capsules today. I put it close to my nose and breathed in.. and then felt like my nose was on fire. I can't say I felt any adrenaline kicking in per say.. I guess I'll try them out tomorrow for max squats and see what I think then.

Yeah crystals are more cost effective.. I thought I bought those but I guess not. Anywho I'll try the capsules I bought this week and if I like the results of using them I'll find some crystals.

 

[Quagmire911]

You don't really "feel" the adrenaline rush. All I really get is the burning/eyes watering then I feel more focused and ready.

 

[JohnnyIrish]

Today:

Max testing / Squats: (reps/lbs): (PR)
bar x 10
75 x 6 (30plates)
115 x 1 (70plates)
155 x 1 (110plates)
195 x 2 (150plates)
205 x 5 (160plates)

/\ The 205 was my max as the last rep I almost failed on (going parallel at this point.. I'm switch to ass to calves next Monday). I also used the smelling salts prior to my last 2 sets. I'm not really sure if they helped per say.. but I'll keep experimenting with them this week.

Progress summery thus far:

5 rep sets:
12/1/2007 - Squats max 135lbs
2/18/2008 - Squats max 205
Increased squat max by 70lbs

Also here are some before/after pics of myself showing my 3ish months progress:
Chest
Back

Start weight: 163lbs (12/1/2007)
End weight: 159lbs (2/18/2008)

Ok.. next up is the bench press max (which I haven't done in quite some time). I'm assuming I should do the back arching when I lift so I'm not using my shoulders as much. I'll read up and practice it at home to get an idea hows its done for Wednesday. I'll do the barbell rows as normal.. Even though they've been tough I should be able to get a decent lift since I only have that 1 back exercise that day.

 

[Quagmire911]

I'll congratulate you on the progress but not the squat, once it is ass to grass however...

Btw, why the 195x2 on the last warm up set? And I'd only use the salts on your max sets, you don't want your body to adapt to it.

Very well done on your progress so far, you are noticeably leaner from your before to after pics. You look more muscular as well.

As for the bench press, use the technique you have been using up until now. Trying to perfect technique on max effort day isn't the way to go. You will want to start lifting powerlifting style as soon as you can though. Takes some time to fully learn, the sooner the better though. I'll put some links below that should be helpful.

Good luck with the rest of the week, try and get some videos of the main lifts if you can so we can check your form. And btw, you forgot to put for 5 reps under summary thus far.

Quagmire

Bench threads:

http://www.youtube.com/watch?v=pJqWaEnd98A
http://www.t-nation.com/findArticle.do?article=body_115b600

 

[I-tallionStallion]

Good pics man, nice to see you having progress!

Yeah and i think you should only use the salts on the last set of your PR's. Otherwise it will lose it's effect on you.

And get some videos dude! It can only help you.

 

[JohnnyIrish]

Thanks guys! I appreciate all your help too.. especially all the consistent feedback you've been willing to share Quagmire.

Speaking of Quagmire, I didn't list in my summery that I did 5 reps because that to me is assumed (as effort said pick either 3rep or 5 rep sets and I know I chose 5rep sets).

Also the reason I used the salts for the last 2 sets and did a 2 rep set of 195 is because I was planning on that being my max.. but then after I did 2 reps I felt I could do more so I added more weight.

As for the video's I assume you mean squat, deads and bench right?
I should have some within a week or so.

 

[Quagmire911]

No problem on the help, I was shown the same courtesy a year ago.

I thought that was maybe the reason you did two on the 195, ach well.

And yes, getting videos for the big three should be a priority. I suppose it doesn't matter all that much if you put for 5 although I would still do it. However, when you have a true 1, 3, or 5 rep max for ass to grass squats you will use that over these numbers. As you have said, this is only really to test progress. But put for 5 on the bench and deads at least.

Again congrats on the progress, hopefully it will inspire some more people to actually do things properly...

Quagmire