Irish Log

[irishthunder]

Welcome to my log where i will be constantly sharing my improvements thru diet rest and exercise.....thank u para for the workout.


"The principle focus should always be on three things................

First .......... never waste a movement in the gym, each action should be setting up the next action. Don't ever waste time and let yourself get cold or let some shithead engage you in a debate........If you want to talk, call me later......I'm working..

Second .......... Always move from one set to another, the main focus of what I do is to maximize the efficiency while I am in the gym.......some guys stop and rest and lean up against machines and take breaks.............I hate those people, they get in my way. I don't train with anyone, I fly solo..........I don't have to wait on someone else or talk to someone else because they don't FEEL IT this morning.......I don't want to hear about your wife, your life, or your fucking dog.........call me later, I am working.........

Third ........ Treat is like you want it......the key to anything successful in life is constantly working it. If you want to move up in your business, career, education, family, mafia pecking order, whatever...........you have to be dedicated and this is no different. No one gains overnight.........we all sacrifice something. No excuses, just results.


I like to perform different exercises that accentuate each other. I keep the groups as separate as possible. Most of the articles I have read seem to keep with the theory that you should rest at least 36 hours. This means that each muscle group should have fully recovered after 36 hours of rest. So now we can see what we need to do to maximize that.............


Working out is about 10% of the equation, steroids are about 5% of the equation and the remainder is totally diet.............This is of course my opinion but it is shared by many, the point then.........don't fuck around, get serious and do what needs to be done. You can not adequately judge anything without committing to it.......


Day 1: Chest and Bi's

Warm up

4-6 sets of seated presses starting out lighter and moving up to heavy, keep the reps on the last few sets under 10 and let that guide you.

When you are resting from the seated press, do some dumbbell curls and keep the guidelines the same....

Incline bench gives you size and this is why I always like to start here and there is no need to go back down in weight, you are already warm.

4-6 sets of 8-10 reps ......... while resting between sets,
4-6 sets of 8-10 reps ......... standing barbell curls (this should be heavy)

We are going to assume that all the rep and set counts are about the same......

Flat bench and while resting, preacher curls
Decline bench and while resting, hammer curls
Dumbbell fly's and while resting, cable curls (I usually Pyramid these)

I always go back and do another 4-5 sets on the seated press and this time I go lighter and focus on form as my main goal.........and I mix in some isolation curls.

Cool down with some abs..............

Day 2: Back and Tris.........

Assume the same counts for everything

Warm up with stretching............and some light press downs for the tris

Wide grip pull-ups behind the neck, heavy press downs for the tris
Wide grip pull downs to the front, Close grip reverse bench
Seated Rows, Skull crushers
T-bar rows, Dumbbells isolation behind the neck

I got disk problems so I don't do any dealifts or low back shite but I would think some light stuff would be wonderful


Day 3: Legs and Shoulders

I warm up with Leg Extensions and mix that in with some dumbell raises for the shoulders. I have had one shoulder operation so this warm up is `rucial for me.

Squats mixed in with Military presses
Leg presses with reverse fly's

When I do laterals, I use a cable rack and I put the cable down low....I start with side laterals immediately go with fronts and then rears and I switch arms and never have to walk to another piece of equipment.

Laterals and calf raises
Leg curls and dumbbell presses
Lunges and Heavy Barbell shrugs

Also throw in some abs.............

This is a rough sketch for a plan that I would use and you can modify it to suit you. You can make it dumbbells instead of barbells.........whatever. Just don't stop, keep moving and keep the intensity up..........After one cycle of this, repeat it until you die......"





So this will be the workout I follow the only difference is I will be doing a ton of cardio as well and I mean a ton 

and diet will be this

06:30am :

10g of L-Glutamine and 5g BCAA 1 Hydroxycut
2Pieces of toast


07:00am :

45 mins of gentle cardio (walking uphill, jogging slow, cycling)
Then work
07:45am :

40g Whey Protein in water,
40g Oats in water
1 Cup green tea
1 Small Grapefruit
2 Pieces of toast (peanut butter no butter)
2 Flaxseed oil Tabs
10:30am:

100g Tuna in Olive Oil with a small salad (tomatoes, lettuce, cucumber)
Handful of Almonds
01:30pm:
75g whole meal pasta or brown rice
150g chicken breast or 150g lean beef
Loads of vegetables
Some fish oils (O3 epa,dha)
1 Cup green tea

04:30pm:
1 Cup green tea
1 Large Chicken Breast
3 Slices Whole meal bread
05:00pm: Training (weights)
06:00pm:
1 Cup green tea
40g Whey in water
20g maltodextrin
Vitamin C
06:45pm:

100g Mackerel or Salmon or halibut
100g Vegetables
1 Tablespoon Peanut Butter
1 Hydroxy cut
09:30:

200g cottage cheese
25g Almonds
1Tab of melatonin
1Tab Hydroxycut


what I will be adding to this diet will be my daily multi vitamin, creatine, more whey protein,

AGE:20
ht: 5’9
wt: 200 lbs
experience: 7 or 8 yrs
Sex: male obviously
goals: To make gains in strength and size and be healthier…and look better… and as para so eloquently noted “If you want to be big.............you eat, lift, and live.........BIG”

I will begin after september 3rd and will be posting pics regularly and of course my results…I will be getting blood work done as soon as possible.. nd thanks again to para!!

I dont believe i am forgetting anything but if i am please let me know
attached are photos of me the bald one is from last night ... i cut my hair

[access]

Good luck man..will be following!

[Johnno86]

Please post regular, I'm 20 too, 21 in a month and I still want to see what sort of gains you make here.

[irishthunder]

ill be 21 in jan lol and yes i will post daily with updates but this will not begin till after september third since my baby is due the first and we have an induction date of sep 3rd if she comes late so ya....

[advanced-stealth-rep]

Good luck...

[dagar]

I commend you for the dedication you're showing in the first post. I hope you do it. You'll like the transformation.

[access]

A new daddy too..congrats man!

[irishthunder]

Tomorrow baby comes...whoohooo and then next day begins my log twill be fun but hard but worth every minute

[millenium girl]

Very interesting split .. one that I might "borrow" from you.
I look forward to reading your log day in day out!

[Johnno86]

Man, yeah, juggling a new born, job and workout routine your juice.. gonna have your work cut out! Congratulations for when the baby comes, too!