IrishPilot's Road To <8%

[Siafu4Life]

Solid workout, and fantastic-looking eats!! BTW, I don't think the photography is bad...at all!!

[JHarden]

Nice job man. Solid leg day. I love the pics. Always a good laugh. Eats looking good too.

[IrishPilot]

Solid workout, and fantastic-looking eats!! BTW, I don't think the photography is bad...at all!!

Thanks!

Nice job man. Solid leg day. I love the pics. Always a good laugh. Eats looking good too.

Thanks bud. Gotta keep it interesting!

1mi warmup run

Straight BB Curl
75x8
75x8
75x8
75x8

Really focused on the negatives on this one again. Modest weight, awesome burn.

Close Grip Bench Press
155x6
155x6
155x6
155x6

Hammer Curls
55x8 (16, 8 a side)
55x8
55x8
55x8

Meh...feels good, but again meh.

Weighted Dips - Tricep Focus
+30x6
+30x6
+30x6
+30x6

Likely to replace these with something else. Already do chest dips, and these feel querky on the shoulders.

.5mi run cooldown

DONE. CASHED OUT. Sore joints, DOMS, tired, hungry. Flew last night so I feel sick and zonked this morning. Definitely ready for a few days of deloading, and back at it strong next week. OFF for the next two days (well, still working...but off of the gym) and then we will see if I feel like cardio during the weekend. Ill be around here...but still, hope everyone has a great Thanksgiving. Ill be posting up some food pics for sure. Mom always does it up right.

[Siafu4Life]

Love that pic!! So thankful, for sure!! Good looking workout!! Sounds like a good deload, is in your future! Happy Thanksgiving, to you and yours!!

[IrishPilot]

Love that pic!! So thankful, for sure!! Good looking workout!! Sounds like a good deload, is in your future! Happy Thanksgiving, to you and yours!!

Thanks pal. Hope everyone has a fantastic holiday!

[IrishPilot]

Hope everyone had a more solid TGiving than I did. I had a little more fun than I intended and pretty much had an all out binge. Aye! Back on the cut train today. Gym is still closed so I banged out a 4mi outdoor run. Just need to get back on the horse, I know...but slightly struggling with what I did. I went into yesterday with the best of intentions, but things just got away from me. Going to sit down today and write out some more specific fitness goals for the coming weeks and months. Sick of f#$@% feeling like Im spinning my wheels. Ive always had a goal of getting damn lean, but have always become my own biggest obstacle. Wasted so much time when I started this process on just simply not having the knowledge...but now theres no excuse.

[Siafu4Life]

A 4-mile run sounds solid!! I wouldn't even worry about yesterday. Over and done with...next!! Best of luck with the process of taking your goals from thoughts, to print. It should provide a HUGE help!! And you're right...no excuses now! Stay focused, bro...you got this!!

[ghattanj]

just remember man, you either want it or you don't.... schedule a cheat meal 1x per week and don't let yourself fall prey to the instant gratification of good food. "nothing tastes better than being shredded feels"

[IrishPilot]

A 4-mile run sounds solid!! I wouldn't even worry about yesterday. Over and done with...next!! Best of luck with the process of taking your goals from thoughts, to print. It should provide a HUGE help!! And you're right...no excuses now! Stay focused, bro...you got this!!

just remember man, you either want it or you don't.... schedule a cheat meal 1x per week and don't let yourself fall prey to the instant gratification of good food. "nothing tastes better than being shredded feels"

Thanks fellas. Back on to the grind again today with more cardio work.

2mi RUN: Didnt monitor pace on this run, but I was hauling. Was on the track with a guy who just ran the NY Marathon, and kept pace with him for the first mile, then blew him out the second (of course Im sure he went on to run another 20miles tho lol). Guy moves like a bird, super light on his feet making it look effortless but he is just FLYING.

Ab Wheel Work
Hanging Leg Raises
Rope Crunches

15 minute Brisk Incline Walk

Got a good sweat on. Nothing too dramatic. Im already thinking Im dropping the Triphase. Looking ahead at the program Im thinking Im not favoring the styles of training in the second two phases. Im considering going back to a 4 day upper/lower split. Ive always enjoyed them, so it seems like a solid move.



For those of you not familiar, Im also a regular poster on the "The official supp misc OFFICIAL BEER LOVER thread". Bit of a craft beer freak, so Ill post some of my latest in here as I do there. For last night, Deschutes Fresh Hop Mirror Pond. As a huge IPA drinker, this was just way too light for me. Im a big fan of Deschutes in general, this one just was too light on my palate.


(borrowed pic)

[IrishPilot]

Minor haul of singles today...

[IrishPilot]

Moar cardio.

2mi RUN: Again followed a couple of marathoners. Even faster pace today...I was sweating hard pretty quick which doesnt usually happen
15 minute Brisk Incline Walk
.5mi cooldown jog, .2mi sprint finish

Got a good sweat on again. Back to the weights tomorrow. Need to spend some time today deciding on a good upper/lower split.

[IrishPilot]

Toasted Hot Ham n Cheese. Flatout foldits, shredded virginia ham, bacon, sharp cheddar cheese. Also some cheddar sun chips.

[IrishPilot]

Dropping TriPhase...Bringing In 5/3/1
Sat down yesterday and thought about what my goals for spring really are. Id like to get to single digits, while maintaining as much strength as I can this run. While TriPhase looks like a great setup, its too general for my goals (I believe). I will benefit from 5/3/1 having a specific plan and layout, and can be run more long term. Also, it focuses on compound lift strength. Compound lifts, specific programming...win right?

I didnt have enough time last night to really sit down and look over the variations (base, boring but big, triumverate, bodybuilding, etc.) but the simple triumverate style seemed most suitable...so I ran with it this morning. Will be trying to do more reading today if I can find the time.

1mi warmup run

Military Press
5x55
5x70
3x85
5x90
5x105
8x115

Dips
BWx10
BWx10
BWx10
BWx10
BWx10

Chins
BWx8
BWx8
BWx8
BWx8
BWx8

.5mi cooldown jog
20min brisk incline walk

Really focused on form again today. Slower, more fluid motions with full range. Doesnt look like much work when I type it out, but man I felt it once I hit the chins. Also was battling some dehydration apparently. Massive forearm and calf cramps, and incredibly thirsty throughout the whole workout (which I usually am never thirsty in the gym).

Macros will remain the same...200p/200c/50f. Im going to start switching it up some (sadly with more brotastic foods). Rice, broccoli, etc. One thing Ive learned as of late is that when I eat sugary/sweet foods it REALLY boosts my hunger and food cravings. Going to try to keep it simple to see if it eliminates that. Ive never really struggled with "end of the day snacking" type stuff...but have found that when I sneak pop tarts etc into my macros it leaves me wanting more food. Will still be practicing IF as well.

Also going to try to up my food pics game...damn my picture quality has sucked!

On to some 5/3/1 research!

[IrishPilot]

Deadlifts
130x5
160x5
195x3
210x5
245x5
275x8

160x10
160x10
160x10
160x10
160x10

Hanging Leg Raises
x10
x10
x10
x10
x10

Set up for the "boring but big" variation of 5/3/1. Had a lot of fun with this one this morning. Early enough in the wave that it wasnt overly heavy, so great form etc. I can tell already that those 50% 1RM x10's are gonna get beastly later on though! I dont usually sweat a lot during the lifting portion of my workout (not much a sweat person...only after prolonged cardio), but I was this morning!

[IrishPilot]

Incline Treadmill Walk
Inc 7% @ 3.5mph @ 20min

1mi Run

Incline Treadmill Walk
Inc 7% @ 3.5mph @ 20min

Just wanted to get a good cardio sweat on this morning. Still shedding a slight bit of water weight from all the sodium at Thanksgiving I think.

Feeling the foodie thing over laughter today, so heres a recipe blog that I came across and put on the list for my baker wife to make. (I am a cinnamon FANATIC fwiw)...

Cinnamon Bun Donuts
http://www.loveveggiesandyoga.com/20...ese-glaze.html

[Siafu4Life]

Solid first day of 5/3/1. Super nice DL lifts! Way to grab 8 out of that last set!! Let me know how you like the routine. As for that cinnamon bun donut? DO want!!

[IrishPilot]

Solid first day of 5/3/1. Super nice DL lifts! Way to grab 8 out of that last set!! Let me know how you like the routine. As for that cinnamon bun donut? DO want!!

Thanks guy! First week is pretty light. Could have gone more on the + set, but with the soreness from the previous days chins (before deciding on boring but big). Always prided myself on deads....so much fun.

[IrishPilot]

Yup.

[JHarden]

Nice work man. On your military presses, do you bring the bar down to your chest or just to where your arms are parallel to the ground?

[IrishPilot]

Nice work man. On your military presses, do you bring the bar down to your chest or just to where your arms are parallel to the ground?

Thanks! I come all the way back down to the top of the check as shown in Starting Strength. Its easy now, but once the days get heavy it gets harder to go the full range for sure! I also do mine in the rack with a barbell, but seated. I feel I get as much work out of it, and it helps to remove the urge to use your body to start the motion out of the hole.

Morning Weigh In: 165.6 (-.9)
Still shuffling in a little water weight reduction with the weight loss, but good to see the scale move nonetheless.

[DeathAtAFuneral]

What's the nutritional info on those Flatout wraps you use?

[IrishPilot]

What's the nutritional info on those Flatout wraps you use?

I use the 90 cal whole wheat with flax, but there are several options. The full size ones (90 cal as well) make awesome wraps. The foldits are good for burgers etc. All the flavors, nutrition, etc. is on their site. You can find them at Target, Walmart, etc. and I think they have a link to finding them locally on their site as well...

Nutrition
http://www.flatoutbread.com/products...y-girl-foldit/

Find a Store
http://www.flatoutbread.com/find-a-store/where-we-are/

[IrishPilot]

1mi warmup run

Flat Bench Press
95x5
120x5
145x5
155x5
180x5
200x10

60 Second rest periods between each set.

120x10
120x10
120x10
120x10
120x10


Dumbell Row
65x10
65x10
65x10
65x10
65x10

60 Second rest periods between each set here as well.

20min Incline Walk.
8.0 incline, 3.5mph

Im loving this Big but Boring 5/3/1 so far. I was surprised how much more the 5x10 sets burned my Tri's as compared to my chest.

[IrishPilot]

Trader Joe's Sundried Tomato & Basil Chicken Tenders, Cheddar Sunchips, Panera Chocolate Chipper Cookie (microwaved before eating...nom nom nom).

[IrishPilot]

Morning weigh-in: 162.8lbs -2.8lbs
Oh hello!

1mi warmup run

ATG Squat
100x5
125x5
150x3
160x5
185x5
210x10

125x10
125x10
125x10
125x10
125x10

60 Second rest periods between each warmup and initial sets. Things got ugly around and past the 210 set. I was not on fire today like I have been previously this week. Totally exhausted, light headed, etc. That 210x10 basically turned into breathing squats past the 6th rep. 90 second rest periods on the x10 sets at the end. Bleh. Im also suffering from pain under my smallest toes from running (I guess this is a common runners injury). Makes for interesting squats...certainly reminds you at each rep to get your weight on the back of your feet lol!

Prone Leg Curls
130x10
130x10
130x10
130x10
130x10

60 Second rest periods between each set here as well.

ZERO post workout cardio. Have a full day of things to do, so not worried about the burn. I also barely walked out of the gym today. I dont know what was going on, but from the squats forward I kept feeling like I was going to pass out. Totally out of gas maybe...dunno. Thinking something fun (carby!) for dinner. Ive been craving these for a few days so I might have to smash a batch...



or



Normally Im a cinnamon roll guy, but for whatever strange reason I have had Caramel Rolls on the brain for DAYS.

[IrishPilot]

Bowl of Kashi Go Lean Crunch with some Truvia and Cinnamon. First time trying. OMG.

[JHarden]

Dude I love that stuff. I had it last week in my PWO. Mix with some greek yogurt, frozen strawberries, and raisins = yes please.

[IrishPilot]

Dude I love that stuff. I had it last week in my PWO. Mix with some greek yogurt, frozen strawberries, and raisins = yes please.

I know, right?! I like it simply with milk, cinnamon, and sugar (well...truvia). So damn good lol! Man I love cereal. Still on my list of "need to try" are S'mores and Cookie Crisp. I grew up on Cinnamon Toast Crunch, Honey Nut Cheerios, and Capn Crunch. There's one more Im forgetting...anyway.

2mi run
Ab Roller work
Hanging Rope Crunches

Really had no business running today. That pain under my toes in my left foot was killing me. Tomorrow looks to be a full "off" day as Im mighty sore from the change in routine and cardio. Time for a little recovery.

[JHarden]

I know, right?! I like it simply with milk, cinnamon, and sugar (well...truvia). So damn good lol! Man I love cereal. Still on my list of "need to try" are S'mores and Cookie Crisp. I grew up on Cinnamon Toast Crunch, Honey Nut Cheerios, and Capn Crunch. There's one more Im forgetting...anyway.

2mi run
Ab Roller work
Hanging Rope Crunches

Really had no business running today. That pain under my toes in my left foot was killing me. Tomorrow looks to be a full "off" day as Im mighty sore from the change in routine and cardio. Time for a little recovery.

Good to recognize when you need to rest. I struggle with that sometimes since I get so jittery and just feel that I should be doing something. Sometimes you just have to find a way to sit down, relax, and let your body heal.

[IrishPilot]

Ice cold 2XIPA and a new episode of The Next Iron Chef = Win. And yes, not only did I shovel snow this morning, I also hit up the gym for a light run.