JohnnyIrish's Diet/Workout Log

[JohnnyIrish]

This is what you should be aiming for on stiff legs:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html


Watch the incline video yourself, tell me if the bar comes to your chest or not.

So I should arch my back on the stiff legged deadlifts. Ahh.. thought so.. and realized I wasn't but then again thats not a workset so I'll get more video's and then see the results.

As for the incline press.. its hard to tell from what I see. Now from what I remember and the way I usually do it, I wait till I feel the bar on my chest and then I push back up. In any case I'll make sure thats exactly what I do this upcoming week.

As for what effort says.. so I can pretty much do either (focus on form or new routine + form). Hmm.. Door #1 or door #2..

 

[JohnnyIrish]

I got hit hard by a bug or virus yesterday and I'm still sick.. Hopefully I'll be better tomorrow and can start one of the routines then.

edit: Still sick so no next target date is Friday.

 

[JohnnyIrish]

Saw the doc yesterday as I got tired of being sick.. (I prefer to heal on my own.. but damn.. enough is enough). Anywho I've been on antibiotics for 24 hours now and went to work today.. I miss not being able to go to the gym so I went there after work. Below are my numbers less then ideal.. but felt good to get back in there. Oh I decided to try the new exercise routine.

Today:

Barbell Bench press:
bar x 10
65 x 6
95 x 1
105 x 5
105 x 5
105 x 5

/\ tough.. I hope this is just because I'm still not fully recovered from being sick.. and not that I lost a good 30 lbs to my bench. Next week I'll look into doing the power lifter back arch when I lift (didn't try it today).

Incline Dumbbell bench press: 4 x 8
90 x 8
70 x 8
70 x 8
60 x 8

/\ ouch.. as you can see it kicked my arse. I had to keep going down in weight to complete the sets. Oh, do I have to do this with dumbbells as opposed to barbells? (Its just easier to manage the weight using the barbells.)

Dumbbell shoulder press: 3 x 8
30 x 8
30 x 8
30 x 8

/\ Sadly enough.. this felt about right difficulty wise.

Skill crushers: 3 x 10
20 x 10
20 x 10
20 x 10

/\ used the ezcurl bar for this. Also does it matter if I use a closed or wide grip here?

Ab crunch machine: 3 x 10
50 x 10
50 x 10
65 x 10

/\ My back was sore after the last rep. Although It shouldn't be.. It should work my abs not my back.. huh?


Well I hope I haven't lost that much muscle and that what I saw today is more due to not being fully recovered from the sickness. Although.. if I did loose that much.. what ever. It'll grow it back.

 

[Quagmire911]

Your CNS will be off because off the infection or whatever you have. This can cause massive reductions in strength. Don't worry, once you are back to normal you will be setting PR's again in no time.

Keep with the dumbbells for incline the way the routine is lay out. Start off with 60/70 next time and see how you get on. Probably better with 60 and then if it too easy you can add weight in the latter sets. Remember that you can't do as much weight with dumbbells as it requires more stabilization and therefore is harder.

If the ab crunch machine keeps causing you problems sub in weighted situps or something else.

Good to see you back at it, keep it up.

 

[JohnnyIrish]

Your CNS will be off because off the infection or whatever you have. This can cause massive reductions in strength. Don't worry, once you are back to normal you will be setting PR's again in no time.

Keep with the dumbbells for incline the way the routine is lay out. Start off with 60/70 next time and see how you get on. Probably better with 60 and then if it too easy you can add weight in the latter sets. Remember that you can't do as much weight with dumbbells as it requires more stabilization and therefore is harder.

If the ab crunch machine keeps causing you problems sub in weighted situps or something else.

Good to see you back at it, keep it up.

Thanks Quagmire. I got bronchitis and its gone to an extent but not fully (the bad cough is taking the longest to leave me). I hit the gym today also but didn't have great numbers and I feel like crap now.. but what ever, now I can relax TGIF!

Today:
Deadlift: 2x5
bar x 10
65 x 6
105 x 3
135 x 1
165 x 5
165 x 5

/\ About right difficulty wise.

Leg press: 2x10
150 x 10
195 x 10

/\ first set was way too easy.. Second felt about right. I also need to do some research on form for this machine as it didn't feel right for my knees (I used this type of leg press). Also I don't know how much the sled weighs (I guess I'd add my bodyweight too?).. so I only listed the plates as weight above.

Chins: (PR)
5

/\ Where the hell did that come from?! lol

Hammer curls: 3 x 8
25x8
25x8
25x8

/\ Ok.. I did hammer curls instead of dumbbell curls.. as I liked them as they also work the forearms (and I don't see any exercise working the forearms specifically in his routine). If you recommend changing it back I will..

Calf Raises:
70 x 10
110 x 6
150 x 1
190 x 15
170 x 15

/\ I wanted to do another set here but they were burning too much.. too much lactic acid (I think). I gave them 5ish minutes but they were still were burning so I called it a night.

Questions:
1) Is it a big issue that I changed bi curls for hammer curls? (if so I'll change it back)
2) Since I can't do many chins.. Is it advisable to do as many as I can normally then to add reps for the lat pull down.. or is that stupid?
3) When I use the leg press I listed above.. One of the instructors told me that when I'm at the bottom of the motion that I need to have my quad/calf at a 90 degree angle to one another or I'd be hurting my knees. Is that the case?

 

[Quagmire911]

1.Not a big deal
2The routine says to do 4 sets of chins OR pulldowns. If you can do one set of five, do four sets of three. I may have missed something here though.
3.That would essentially be parallel which is a big no. Go at least a bit past parallel. If the leg press gives you issues (back or knee) then something else can be looked at.

Keep it up, you'll be better in no time...

Quagmire

 

[JohnnyIrish]

1.Not a big deal
2The routine says to do 4 sets of chins OR pulldowns. If you can do one set of five, do four sets of three. I may have missed something here though.
3.That would essentially be parallel which is a big no. Go at least a bit past parallel. If the leg press gives you issues (back or knee) then something else can be looked at.

Keep it up, you'll be better in no time...

Quagmire

Your right. I missed the whole reps thing with the chins. I'll fix that (try the 4 sets of 3). Good catch.

As for the leg press I'll make sure to go lower, I guess ass to calves? Also hopefully going down like that will hurt less as I've read going ass to calves with squats puts less pressure on the knee as well.

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

* had a handful of baby carrots prior to cardio

I didn't to HIIT today as its more taxing. As soon as my cough goes away/I'm back to normal then I'll throw it back in the mix.

 

[Quagmire911]

As for the leg press I'll make sure to go lower, I guess ass to calves? Also hopefully going down like that will hurt less as I've read going ass to calves with squats puts less pressure on the knee as well.

Going ass to grass for squats actually strengthens the knee joint, when performed correctly.

I see no reason that the problems associated with going to parallel on squats, wouldn't apply to leg press as well.

 

[JohnnyIrish]

I didn't work out Monday as I got home and felt exhausted. I saw the doc again and he gave me new stronger antibiotics and a bunch of other crap to take, as the ones I had weren't working.

Diet:
On a good note, I cooked about 6lbs of beef on Sunday. Cooking each 2lbs a different way so I have some variety of flavor.. and it turned out to be about 12 different meals (about 45ish grams of protein/meal). I put some in the fridge and the rest in the freezer. Now I just simply pull out some from the freezer and schlep them in the fridge when I want to eat them the next day or so. That and me experimenting/finding a good recipe for cooking chicken breasts in the crock pot.. I'll make cooking like that a habit as I think it'll be a big help in me being more consistent with my diet.


Today:
Fasted cardio* 45 min treadmill, 3spd, 4.5 incline

* had a handful of baby carrots prior to cardio

 

[JohnnyIrish]

The new meds are kicking the bronchitis but take my energy away. I had off Thursday so I worked out before I took the meds (I did Friday's workout Thursday). This whole gorilla warfare type hit and run gym workout schedule is lame.. better then nothing right now.. but lame. Hopefully I'll be 'normal' Monday and will FINALLY be able to seriously start this new routine.

On a side note, I also did a little practicing going ass to grass standing perpendicular to a wall mirror and I think I got it.. I'll give it a go Monday. I still need to work on that powerlifting bench press arch however.

Thursday:

Barbell Bench press: 3x5
bar x 10
65 x 6
85 x 2
115 x 5
115 x 5
115 x 5

/\ tough.. but doable. Felt good.

Incline Dumbbell bench press: 4 x 8
70 x 8
70 x 8
70 x 8
70 x 8

/\ This one hurts. I managed to keep a consistent weight this time. Also the last rep of the last set pretty much has me shaking but I don't fail.

Dumbbell shoulder press: 3 x 8
30 x 8
30 x 8
30 x 8

/\ I made sure to go the whole way down (that is bring the weight down to just slightly above my shoulders) so the range of motion/form was improved here.

Skill crushers: 3 x 10
30 x 10
30 x 10
30 x 10

Nitro abs machine: 3 x 10
80 x 10
80 x 10
80 x 10

/\ This got a real good burn going. Its a different machine then last week.. I'm not sure I'm sold on this one either but I'll find one I like then stick with it.

Today:
Fasted cardio* 45 min treadmill, 3spd, 4.5 incline

* had a handful of baby carrots prior to cardio

 

[JohnnyIrish]

I felt 95% better today!.. now to get down to business..

Today:

Squat 2x5:
bar x 10
75 x 6
95 x 1
125 x 1
145 x 5
145 x 5

/\ These were ass to grass (calves). During my sets when I hit the bottom I would look/check to see how low I was. I'm pretty sure I kept a good arch on my back at the bottom of the lift as well. My back did feel slightly sore after squats however (almost more then my quads). I know on a few of the last reps I was leaning a bit more forward then I'd like (and on the ball of my toes rather then the heel). I'll work on that.

Pullthroughs 3 x 10:
37.5 x 10
37.5 x 10
37.5 x 10

/\ This exercise was killing my lower back big time.. I didn't feel it much if at all in my glutes or hams however.. I was doing it like this:. Is that right?

Chest supported Row 4 x 8:
bar x 10
25 x 4
35 x 8
35 x 8
35 x 8
35 x 8

/\ Not sure how much the bar on that thing weighs.. when I find out I'll add that to my numbers above. On a side note, this one feels a lot better (maybe easier) then the upright rows I was doing. I imagine it works less muscles?

Hammer curls 3 x 8
25 x 10
25 x 10
25 x 10

/\ I added reps this time. Next time I'll add weight.

Calf Raises 3 x 15:
70 x 10
110 x 6
150 x 15
150 x 15
110 x 15

/\ lol this exercise kills me. Set two has them burning like a mofo. What I need to do is be a little less aggressive with the weight on this exercise until I can do a consistent weight throughout. What is weird though is 150 felt killer.. where as last time I did sets of 190 and 170 last week. I'm guessing the above exercises also worked my calves more then I realized.. *shrugs*

In any event damn it felt good to feel 'normal' and be able to get in there and lift. Progress here I f'in come!

 

[Quagmire911]

That is fine for pullthroughs.

And what are you doing for the chest supported row? Lets see a vid example.

As for the squats get a video of you going ass to grass and don't look about during the set. If you back is rounding you'll need to change things a bit until you get the flexibility.

Good to hear you are feeling better, now lets see some strength!

Quagmire

 

[JohnnyIrish]

That is fine for pullthroughs.

And what are you doing for the chest supported row? Lets see a vid example.

As for the squats get a video of you going ass to grass and don't look about during the set. If you back is rounding you'll need to change things a bit until you get the flexibility.

Good to hear you are feeling better, now lets see some strength!

Quagmire

Thanks Quag, I'll get some videos up soon.

Today:
Fasted cardio* 45 min treadmill, 3spd, 4.5 incline

* had a handful of baby carrots prior to cardio

I'll add the HIIT back into my routinue this weekend.

 

[JohnnyIrish]

Today:

Barbell Bench press: 3x5
bar x 10
65 x 6
95 x 1
125 x 5
125 x 5
125 x 5

/\ Felt a good deal harder then last time I did bench.. Also, I still didn't attempt the power arch yet. I'll read up on for next time and give it a try then.

Incline Dumbbell bench press: 4 x 8
70 x 10
70 x 10
70 x 10
70 x 10

/\ Tough! I upped the reps this week so next time I can up the weight.

Dumbbell shoulder press: 3 x 8
40 x 8
40 x 8
40 x 8

/\ An err in my logs on here. Last Thursday I also did 40. Means I didn't increase the weight.. I will next time.

Skill crushers: 3 x 10
40 x 10
40 x 10
40 x 10

/\ Had a nice burn after this one.

Abdominal Crunch: 3 x 10
110 x 10
110 x 10
95 x 10

/\ I'll be doing the "abdominal crunch" machine from now on. I like its feel. Also according to the info on the machines it targets the whole of the abdominal muscles where as the other "nitro abdominal" machine only targeted a section of them.


New Videos
Incline Dumbbell Bench Press (FYI - while some random dude was nice enough to video me.. he didn't hit the button to stop the recording.. and I don't know how to edit videos so all you really need to see is the first 15 seconds or so)
Dumbbell Shoulder Press

I'll continue to add more as I can. (I didn't video bench as my form will be changing anyway once I use the power arch)

 

[JohnnyIrish]

Note: I was doing static stretches after my first 2 warm up sets. After a chat with Quagmire and a bunch of other reading I'm nixing all stretching until after my workout as it can do more harm then good.. (dynamic stretching is the exception to the rule).

Today:
Deadlift: 2x5
bar x 10
65 x 6
105 x 2
135 x 1
175 x 5
175 x 5

/\ I got a video of my second work set below.

Leg press: 2x10
210 x 10
210 x 10

/\ I have the sled going as low as it can (so its almost ass to calves). Making this change when compared to last week, really did hurt my knees less as predicted.

Chins:4 x 2
2
2
3
2

/\ In between sets I got distracted and lost count.. so I either did those 4 sets listed above or 5 sets (another set of 2).

Hammer curls: 3 x 8
30x6
30x6
30x6

/\ I upped the weights this time and lowered the reps. Next time I'll up the reps. As usual the last few reps of the last set my grip/form starts going.

Calf Raises:
70 x 10
110 x 6
150 x 15
150 x 15
110 x 15

/\ Burns like a mofo this one does. Next calf day I'm dropping down to 130 so I have a consistent weight throughout.

New video:
Deadlift

 

[Quagmire911]

Deadlift didn't look to bad, I think there might be something you could do but I can't put my finger on it. To be honest, it looks like you easily have another 20-30lbs in you.

I can see that you take the weight off the rack and then start the set from the top of the movement, I would say to stop this and start it from the floor. When it gets 250+ you won't want to be walking with the weight like that and its better to start good practice now. Same at the end of the set, put the weight on the floor and take the weights off whilst it is on the floor.

I'll look at it again in the next few days and see if I can see anything, it definitely isn't terrible though. I amen't very good at judging form unless it is **** and find it hard to give people advice on, maybe someone else can chime in.

Keep it up and next time you go in look to increase the weight 20lbs-30lbs if you feel you can, how did the 175x5 feel?

Quagmire

Ps-You need to get an mp3 player or change the music that is playing in the gym, I wouldn't be able to deadlift 100lbsx5 if that **** was on, I have great respect that you were able to manage .

 

[JohnnyIrish]

Ok, I'll start at the floor.

I don't know.. I think my grip would fail if I added that much more to the lift. However I'll try adding more then just 10lbs the next time I do deads.

As for the music.. its not toooo bad. I don't mind edm actually. Now if it was rap/county that would be a total other story.

Yesterday:

fasted* HIIT: 4 min warm up, 1 min on, 1 min off for 15 min (7 intervals), spd 9-11. My HR got up to 170 around the last few intervals.

* had some baby carrots prior to working out

Today:
Barbell Bench press: 3x5
bar x 10
65 x 6
95 x 1
125 x 5
125 x 5
125 x 5

/\ Felt a good deal harder then last time I did bench.. Also, I still didn't attempt the power arch yet. I'll read up on for next time and give it a try then.

Incline barbell bench press: 3 x 5
bar x 10
65 x 6
95 x 5
105 x 5
115 x 5

/\ First felt easy so I added 10 lbs. I threw on another 10 for the last set and pulled it off too. I was shaking for the last few reps as it was hard.

Dumbell bench press: 4 x 8
90 x 8
80 x 8
80 x 8
80 x 8

/\ Hard.. didn't think I'd be able to make the last one but I did.

Dumbbell shoulder press: 3 x 8
50 x 8
50 x 6
50 x 6

/\ I couldn't do more then 6 on the second set nor the last.. I failed those. I'll add/up the reps next week.

Tricep pulldown: 3 x 10
35 x 10
35 x 9
30 x 10

/\ My form wasn't great the last few reps of the second/third set.

Abdominal Crunch: 3 x 10
125 x 10
125 x 10
110 x 10

/\ I got a good whole body workout from this one! lol. I didn't feel it initially.. but then a few minutes later, I felt the burn in my abs after my second set. I had to lower it for the 3rd as my body just didn't have the energy for another 125 set. As I finished my 3rd set however I slowed down for the last few reps and squeezed my abs extra tight to make sure they were adequately fatigued.

Now to do some massive cooking.

 

[Quagmire911]

Good work.

As for the music, personal preference I guess...I could never get psyched up to lift with that on...

As for your grip it looked to me like you were using a double over hand grip. If so, switch to an alternate grip.

 

[JohnnyIrish]

Good work.

As for the music, personal preference I guess...I could never get psyched up to lift with that on...

As for your grip it looked to me like you were using a double over hand grip. If so, switch to an alternate grip.

Finally done cooking. I made 12 different beef meals in my freezer now which will last me 1-2weeks.

I'll look/read up on the alternate grip so I can switch to it. Thanks Quagmire.

 

[I-tallionStallion]

Def do alternate grip. I agree with quag, you could have added more weight, much more weight. Your practically walking around with the weight.

And btw...did you calculate the weight correctly? Were those 35lbs or 45lbs on the bar? Don't forget to add the bar weight