Try putting deadlifts later in the workout. At the moment I'm using the same routine as you and do chins first, then deadlifts, then leg press then accessory stuff. You also probably need to work on your conditioning like you said.
JohnnyIrish's Diet/Workout Log
- Thread starter JohnnyIrish
- Start date
JohnnyIrish
Master Don Juan
Ok I finally did some math. Heres what I'm eating today:
Meal1 shake: 6eggs, 1/2cup heavy cream, 2 scoops whey, 1 scoop casin
107g protein, 71g fat, 1067 calories
Meal2: meatloaf (1/2lb) + brocolli, 44g protein, 27g fat
Meal3: big ball of turkey + big meatball + green beans, 77gprotein, 37g fat
Meal4: Shake: 6eggs, 2tsb olive oil, 2 scoops whey, 1 scoop casin
107g protein, 59g fat, 959 calories
Meal5: beef (1/2lb) + brocolli, 44g protein, 27g fat
Total: protein 379g, Fat 221g
Total Calories: 3,505
Meal1 shake: 6eggs, 1/2cup heavy cream, 2 scoops whey, 1 scoop casin
107g protein, 71g fat, 1067 calories
Meal2: meatloaf (1/2lb) + brocolli, 44g protein, 27g fat
Meal3: big ball of turkey + big meatball + green beans, 77gprotein, 37g fat
Meal4: Shake: 6eggs, 2tsb olive oil, 2 scoops whey, 1 scoop casin
107g protein, 59g fat, 959 calories
Meal5: beef (1/2lb) + brocolli, 44g protein, 27g fat
Total: protein 379g, Fat 221g
Total Calories: 3,505
Quagmire911
Master Don Juan
I agree with Rampage, more leg drive is needed. Also using the first rep as an example you are doing what I used to do. Look at the first rep. As you initially bend your knees and touch your shins to the bar (at 21s) you are in the correct position. At least your scapulae is above the bar, I can't see if the bar is in the middle of your foot or not. Then at about 23s JUST before you iniatiate the lift you slip into a bad habit of lowering your hips a bit more, thus bringing the scapulae behind the bar and shoulders above the bar. I also think in some of the later reps where you are stifflegging it more the bar is starting further forward, although it is hard to tell. Reset your form every rep if need be, and make sure the bar in the middle of the foot, a quick glance does the job. For more leg drive imagine your a pinching a coin between your ass cheeks as you iniatate the lift, and that you can't let the coin drop no matter what. The good news is once you are spot on with the form I think you will be able to put a good amount of extra weight on the bar, that looked fairly easy for you.
You may be a good candidate for sumo. Consider giving it a go, it would be a decent change from conventionals and would keep things fresh.
As far as getting winded after deads, sounds like you work capacity needs a bit of raising. What cardio are you doing at the moment?
You may be a good candidate for sumo. Consider giving it a go, it would be a decent change from conventionals and would keep things fresh.
As far as getting winded after deads, sounds like you work capacity needs a bit of raising. What cardio are you doing at the moment?
I-tallionStallion
Master Don Juan
Niceeee EATINJohnnyIrish said:
Kudos on the calorie packed heavy cream. I remember reading Arnold would throw heavy cream and the eggs in a thermos with plenty of ice and sip it throughout the day.
Those deads went up nice...although I'm not going to repeat what Quag and Rampage said IMO you still got the $hit up without hurting yourself. And that's all that matters. You look good for a rep over 300 lbs np. Just keep working at it.
*Btw, in regards to your gf. I don't know how you can deal with that...I'd be too afraid of STD's. Good luck tho.
I-tallionStallion
Master Don Juan
I've done it before...it tastes pretty good actuallyRampage1 said:whipped cream and eggs? Arnold is sick!!!!
Here here on the the eating, very nice...I like how we are going beyond the protein 300g mark for protein intake!
JohnnyIrish
Master Don Juan
Thanks guys. I'll try to get more leg drive next deads day.
Quagmire:
Well I want to nail my box squat form before I move on to another exercise. When I get it down and start moving in the right direction weight wise again then next stall I'll be down for giving sumo deads a go. Also if you got a sec look at my vid.. is the bar position correct for low bar? It is definitely in a different position/lower (slightly uncomfortable but I guess I'll get use to it).
Today:
Good workout however things of note today:
1) Good: Totally changed my squat form. I watched the two box squat video's posted by quag here several times before I hit the gym today. Much improved I think. Got a vid below.
2) Bad: My work capacity right now f u c king sucks.. no bs-ing around the bush its dog sh it. Thats why I can't finish my deads day and why I get so winded lately. I realize this has become a major weak link for me and I'll fix it. I should finish putting my new pc together today (installing software phase) which will free up my schedule a bit. Anywho.. it may take me a few days but I'll get on it/fix it over the next few weeks.
Box Squats (5 black boxes high) 2x5:
bar x 12
85 x 8
125 x 2
165 x 1
185 x 6
195 x 5 or 6
/\ Felt good. Totally different form today! Check it out here and go to town with feedback. BTW- I did 6 reps because the camera guy wasn't moving around me fast enough and I wanted you guys to get a side view of my form. The last set I did 5-6 because.. I umm.. lost count. Ah dur.
Hyper extensions 3 x 10:PR
35 x 10
35 x 10
35 x 10
/\ Added 10lbs here from last week. Really felt it in my lower back.
Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
110 x 6
110 x 6
110 x 6
110 x 5.5
/\ Added 5lbs again like clockwork.
CoC: 3x10 PR
Right hand: #T x10 x7 x6 (full closes!)
Left hand: #T x5 x6 x3 (almost closes..)
/\ Made 3 rep gains with my right hand however I can't even fully close it once with my left damnit.. Not sure if my left hand is growing.
Pinch plates:
3 sets, pinching a door and leaning back slightly, held for 20 seconds. Each hand worked individually/alternating.
/\ Not as much burn this week as last even though I went to failure. I was right at failure with each set at the 20 second mark.
Horizontal Calf Raises:3x15
70 x 10
110 x 6
150 x 1
190 x 14
190 x 13
/\ Legs were burning something fierce.. was having trouble walking so i called it a day haha.
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
Quagmire:
Well I want to nail my box squat form before I move on to another exercise. When I get it down and start moving in the right direction weight wise again then next stall I'll be down for giving sumo deads a go.
Also if you got a sec look at my vid.. is the bar position correct for low bar? It is definitely in a different position/lower (slightly uncomfortable but I guess I'll get use to it).Today:
Good workout however things of note today:
1) Good: Totally changed my squat form. I watched the two box squat video's posted by quag here several times before I hit the gym today. Much improved I think. Got a vid below.
2) Bad: My work capacity right now f u c king sucks.. no bs-ing around the bush its dog sh it. Thats why I can't finish my deads day and why I get so winded lately. I realize this has become a major weak link for me and I'll fix it. I should finish putting my new pc together today (installing software phase) which will free up my schedule a bit. Anywho.. it may take me a few days but I'll get on it/fix it over the next few weeks.
Box Squats (5 black boxes high) 2x5:
bar x 12
85 x 8
125 x 2
165 x 1
185 x 6
195 x 5 or 6
/\ Felt good. Totally different form today! Check it out here and go to town with feedback. BTW- I did 6 reps because the camera guy wasn't moving around me fast enough and I wanted you guys to get a side view of my form. The last set I did 5-6 because.. I umm.. lost count. Ah dur.
Hyper extensions 3 x 10:PR
35 x 10
35 x 10
35 x 10
/\ Added 10lbs here from last week. Really felt it in my lower back.
Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
110 x 6
110 x 6
110 x 6
110 x 5.5
/\ Added 5lbs again like clockwork.
CoC: 3x10 PR
Right hand: #T x10 x7 x6 (full closes!)
Left hand: #T x5 x6 x3 (almost closes..)
/\ Made 3 rep gains with my right hand however I can't even fully close it once with my left damnit.. Not sure if my left hand is growing.
Pinch plates:
3 sets, pinching a door and leaning back slightly, held for 20 seconds. Each hand worked individually/alternating.
/\ Not as much burn this week as last even though I went to failure. I was right at failure with each set at the 20 second mark.
Horizontal Calf Raises:3x15
70 x 10
110 x 6
150 x 1
190 x 14
190 x 13
/\ Legs were burning something fierce.. was having trouble walking so i called it a day haha.
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
JohnnyIrish
Master Don Juan
I worked out Tuesday and yesterday but haven't had the time at home yet to update my log. I will tonight.
Some things of note:
Putting down meat and shakes is becoming harder and harder. Damn gag reflex is becoming WAY too sensative. Too bad I can't just pour shakes directly in my stomach.
Monday I tried to eat my normal meat meals but I literally couldn't as I almost puked at a tablespoon of olive oil.. Lame. Anywho I remember reading that its better to eat something then nothing.. so I ended up eating some take out chinese food with my girl. God did it taste good and I had little problem putting it down. Was back on the diet horse Tuesday and on.
My theory is I need to bust my arse with conditioning work.. should speed up my metabolism and I'll be hungry more thus able to put more food down, thus less gaggy/pukey.
Some things of note:
Putting down meat and shakes is becoming harder and harder. Damn gag reflex is becoming WAY too sensative. Too bad I can't just pour shakes directly in my stomach.
Monday I tried to eat my normal meat meals but I literally couldn't as I almost puked at a tablespoon of olive oil.. Lame. Anywho I remember reading that its better to eat something then nothing.. so I ended up eating some take out chinese food with my girl. God did it taste good and I had little problem putting it down. Was back on the diet horse Tuesday and on.
My theory is I need to bust my arse with conditioning work.. should speed up my metabolism and I'll be hungry more thus able to put more food down, thus less gaggy/pukey.
JohnnyIrish
Master Don Juan
I normally wouldn't workout two days in a row however this week my free time was taking a hit so I had to either only work out one time this week (blasphemy!!!) or back to back. Its not optimal but I got it done and still made some gains so I'm happy.
More cardio will be added soon, thanks guys.
Tuesday (Sept 23rd):
Barbell Bench press: 3x5 PR
bar x 11
85 x 6
135 x 2
175 x 5
175 x 5
175 x 4.5
/\
Made my reps this time (mostly). I'll add weight next time.
Incline Dumbbell bench press: 4 x 8
120 x 9
120 x 8
120 x 7
120 x 7
/\ Not bad, not a pr but next time will be.
Barbell overhead press 3x8:PR
80 x 8
80 x 8
80 x 8
/\ Gained 3 reps here.
Skull crushers: 3 x 10
60 x 9.5f
60 x 6
/\ Lost some reps here and didn't do the last set as I needed to hurry up so I wouldn't be late for work.
Hanging leg raises 3x10:
12, 12
/\ Ouch, great workout. I'll get the last set next time however this time didn't do the last set as I needed to hurry up so I wouldn't be late for work.
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
Wednesday (Sept 24th):
This one was short as I didn't have the energy to finish (got the main compound lifts done so I was happy).
Box Squats (5 black boxes high) 2x5: PR
bar x 12
85 x 8
125 x 2
165 x 1
205 x 5
205 x 5
/\ Felt good. I think my form was still on point. Regardless I'll take another vid next time I do squats.
Hyper extensions 3 x 10:PR
40 x 10
40 x 10
40 x 10
/\ Added 5lbs and when I was done these my back was killing me. After 10 min I was good to go though.
Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
75 x 1
115 x 6
115 x 5
115 x 5
115 x 5
/\ Added 5lbs again like clockwork. Next time I'll keep the same weight and up the reps. They slipped this time.
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
More cardio will be added soon, thanks guys.
Tuesday (Sept 23rd):
Barbell Bench press: 3x5 PR
bar x 11
85 x 6
135 x 2
175 x 5
175 x 5
175 x 4.5
/\
Made my reps this time (mostly). I'll add weight next time.
Incline Dumbbell bench press: 4 x 8
120 x 9
120 x 8
120 x 7
120 x 7
/\ Not bad, not a pr but next time will be.
Barbell overhead press 3x8:PR
80 x 8
80 x 8
80 x 8
/\ Gained 3 reps here.
Skull crushers: 3 x 10
60 x 9.5f
60 x 6
/\ Lost some reps here and didn't do the last set as I needed to hurry up so I wouldn't be late for work.
Hanging leg raises 3x10:
12, 12
/\ Ouch, great workout. I'll get the last set next time however this time didn't do the last set as I needed to hurry up so I wouldn't be late for work.
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
Wednesday (Sept 24th):
This one was short as I didn't have the energy to finish (got the main compound lifts done so I was happy).
Box Squats (5 black boxes high) 2x5: PR
bar x 12
85 x 8
125 x 2
165 x 1
205 x 5
205 x 5
/\ Felt good. I think my form was still on point. Regardless I'll take another vid next time I do squats.
Hyper extensions 3 x 10:PR
40 x 10
40 x 10
40 x 10
/\ Added 5lbs and when I was done these my back was killing me. After 10 min I was good to go though.
Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
75 x 1
115 x 6
115 x 5
115 x 5
115 x 5
/\ Added 5lbs again like clockwork. Next time I'll keep the same weight and up the reps. They slipped this time.
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
JohnnyIrish
Master Don Juan
Diet on the weekend sucked.. but I'm back on the horse eating right today and had a good workout. Tomorrow I'll start throwing in cardio.
Today:
Barbell Bench press: 3x5 PR
bar x 11
85 x 6
135 x 1
180 x 5
180 x 3.5
180 x 4
/\
Upped the weight. Next time I'll work on the same weight to get the reps.
Incline Dumbbell bench press: 4 x 8
120 x 8
120 x 8
120 x 8
120 x 7
/\ Stuck at the same number of reps here for 3 weeks.. hmm.
Barbell overhead press 3x8:PR
85 x 7
85 x 7
85 x 6
/\ Upped the weight. Next time I'll concentrate on the making the reps.
Skull crushers: 3 x 10
60 x 10
60 x 8
60 x 6
/\ Ok I guess.. I haven't pr'd in this exercise in a LONG time. Time to replace it?
Hanging leg raises 3x10: PR
12, 12, 12
/\ This makes my arms sore in addition to my abs.. kills me. Great exercise lol
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
Today:
Barbell Bench press: 3x5 PR
bar x 11
85 x 6
135 x 1
180 x 5
180 x 3.5
180 x 4
/\
Upped the weight. Next time I'll work on the same weight to get the reps.
Incline Dumbbell bench press: 4 x 8
120 x 8
120 x 8
120 x 8
120 x 7
/\ Stuck at the same number of reps here for 3 weeks.. hmm.
Barbell overhead press 3x8:PR
85 x 7
85 x 7
85 x 6
/\ Upped the weight. Next time I'll concentrate on the making the reps.
Skull crushers: 3 x 10
60 x 10
60 x 8
60 x 6
/\ Ok I guess.. I haven't pr'd in this exercise in a LONG time. Time to replace it?
Hanging leg raises 3x10: PR
12, 12, 12
/\ This makes my arms sore in addition to my abs.. kills me. Great exercise lol
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
Quagmire911
Master Don Juan
Where do you usually fail on bench?
Bottom? Middle? Top? Get a video...How long do you rest inbetween sets?
Youre starting to move beyond a beginner! Well done.
When are you next deadlifting?
Bottom? Middle? Top? Get a video...How long do you rest inbetween sets?
Youre starting to move beyond a beginner! Well done.
When are you next deadlifting?
JohnnyIrish
Master Don Juan
Hey Quag
Thanks! Today I was failing at the bottom mostly and to a lesser extent the middle. Wed I deadlift :woo: !
I'lll do some cardio tomorrow.. and at least will do it twice this week (if not more). My work capacity is a definite weak link I'll be working on and bringing up to par over the next couple of weeks.
Thanks! Today I was failing at the bottom mostly and to a lesser extent the middle. Wed I deadlift :woo: !
I'lll do some cardio tomorrow.. and at least will do it twice this week (if not more). My work capacity is a definite weak link I'll be working on and bringing up to par over the next couple of weeks.
JohnnyIrish
Master Don Juan
Today:
Precardio shake made with 2 scoops whey and 20g BCAAs. Tasted like **** (must have been the bcaas). I only drank half of it.. (I'll stick with gatoraid with bcaas). Then..
HIIT on elliptical: 4 min warm up, 6intervals, 1min on (spd 9-12), 1min off (spd 3ish). Got my heart rate up to 182.
Followed by:
30 min steady state cardio, treadmill walking, spd 3, incline 5.
Just for the hell of it here's a list of my sups/day:
Fish oil caps (20) 20,000mg
CLA (6) 4.6mg
Zinc (1) 50mg
Megamens multi (2)
Alphasorb-C 1000 (2) 2,000mg
Before bed to help with sleep:
Magnesium citrate (2) 400mg
Taurine (1) 1000mg
Precardio shake made with 2 scoops whey and 20g BCAAs. Tasted like **** (must have been the bcaas). I only drank half of it.. (I'll stick with gatoraid with bcaas). Then..
HIIT on elliptical: 4 min warm up, 6intervals, 1min on (spd 9-12), 1min off (spd 3ish). Got my heart rate up to 182.
Followed by:
30 min steady state cardio, treadmill walking, spd 3, incline 5.
Just for the hell of it here's a list of my sups/day:
Fish oil caps (20) 20,000mg
CLA (6) 4.6mg
Zinc (1) 50mg
Megamens multi (2)
Alphasorb-C 1000 (2) 2,000mg
Before bed to help with sleep:
Magnesium citrate (2) 400mg
Taurine (1) 1000mg
Last edited:
Quagmire911
Master Don Juan
Dont you mean fish oil 20x1000mg?
Get a video of that bench if you can, things have been slowing over the last month or so. Time to tweak things I think.
Get a video of that bench if you can, things have been slowing over the last month or so. Time to tweak things I think.
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,175
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dude, you do NOT need 2 scoops of whey and 20g BCAAs before a cardio workout. ~10g BCAAs during the cardio (NOT in gatorade - use crystal light if you must) is fine, and still probably unnecessary.
JohnnyIrish
Master Don Juan
*edit* Thanks, I missed that.
As for bench slowing.. I don't think so off the top of my head but I'll check the logs. One thing that has been slowing me down is my frequency has changed from 3x to 2x/week lifting. The reason is I've been enjoying said time with my new gf so I don't mind taking a hit to the speed of my progress.. with the cavat as long as I AM making progress because lifting has become part of my life/goals.. and I want/need to improve.
Speaking of going to a 2x routinue, tell me if I'm wrong but my current regime looks like its supports being either a 3x or a 2x nicely. If I plan on going for a 2x/week now instead of a three can I use my current regime just 2x week or should I get a new regime all together?
As for bench slowing.. I don't think so off the top of my head but I'll check the logs. One thing that has been slowing me down is my frequency has changed from 3x to 2x/week lifting. The reason is I've been enjoying said time with my new gf so I don't mind taking a hit to the speed of my progress.. with the cavat as long as I AM making progress because lifting has become part of my life/goals.. and I want/need to improve.
Speaking of going to a 2x routinue, tell me if I'm wrong but my current regime looks like its supports being either a 3x or a 2x nicely. If I plan on going for a 2x/week now instead of a three can I use my current regime just 2x week or should I get a new regime all together?
JohnnyIrish
Master Don Juan
Gotcha so instead of drinking something before intense cardio I should drink the bcaas during (like I do with weight lifting). Roger that.Warboss Alex said:
Yeah the 20g of BCAAs tasted frekin nasty in whey. Next time I'll try plain water and 10g BCAAs and if thats still too nasty I'll look into getting some crystal light. Thanks warboss.
