IrishPilot's Road To <8%

[ZMan45]

Me, after your leg day.

[IrishPilot]

Me, after your leg day.

Lol. Today wasnt too bad...squat days under this layout is going to be rough though.
Got my new running shoes today...hands down THE MOST COMFORTABLE SHOE I have ever tried on. Cant wait to have a go.

[hcoyle545]

Lol. Today wasnt too bad...squat days under this layout is going to be rough though.
Got my new running shoes today...hands down THE MOST COMFORTABLE SHOE I have ever tried on. Cant wait to have a go.

[]http://i178.photobucket.com/albums/w245/TaylorDaly/IMAG0868.jpg[/]

Shoes look solid man. Do you lift in connies or what?

Hope thing are lookin up, by the sounds/looks of that last session they are!

[IrishPilot]

Shoes look solid man. Do you lift in connies or what?

Hope thing are lookin up, by the sounds/looks of that last session they are!

Ive actually got a pair of Nike Free Run's that I have worn out that I squat/deadlift in. The are very minimalist, and have been run flat.

[IrishPilot]

1mi Warmup Run

Standing Military Press
Barx12
55x5
70x5
85x3

90x5
105x5
120x5

Seated Press
45x10
45x10
45x10
45x10
45x10

need moar weight.

Seated Row
80x10
80x10
80x10
80x10
80x10

1mi Cooldown Run

Getting caught up on sleep + extra cals are making for some great feeling workouts. Energy and attitude in the gym have been great the past couple of days. Loving the change!

Just found these and they are f#$@ genius...mozz sticks in egg roll wrappers using string cheese. HNNGGGG. Bake instead of fry = WIN.

http://www.tasteofhome.com/recipes/M....650200.781355

[ZMan45]

Beatin' them shoulders up good. Those sticks look amazing.

[IrishPilot]

4mi run

[IrishPilot]

I think I should have consider more options before racing back into 5/3/1. Looking for workout split suggestions. Im thinking of trying a 4 or 5 day split. Still want the major focus on Squats, Deads, Bench, and Military Press tho.

[hcoyle545]

I think I should have consider more options before racing back into 5/3/1. Looking for workout split suggestions. Im thinking of trying a 4 or 5 day split. Still want the major focus on Squats, Deads, Bench, and Military Press tho.

No interest in SL 5x5? Or Madcows?

[IrishPilot]

Thinking this...

Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

[hcoyle545]

Plenty of volume/brosculpting in there, as long as you're progressing on the weights I can't see it not working well.

[IrishPilot]

1mi Warmup Run

Standing Military Press
Barx12
55x5
70x5
85x3

95x3
110x3
125x4

Seated Press
50x10
50x10
50x10
50x10
50x10

Seated Row
80x11
80x11
80x11
80x11
80x11

Close Grip Pess
135x8
135x8

1mi Cooldown Run

Decided it was best to stick with 5/3/1. At this point my strength is suffering, so I need to make that a priority...and 5/3/1 is a proven strength program.

[Angryowlbear]

SUBBED! Bought those exact same shoes about 2 months ago. Wonderful for running and walking, haven't tried any sports or exercise where you have to cut alot in them though. Interested in your results, I'm also trying to lean out 6'0" 150 and recover some lost strength.

[IrishPilot]

SUBBED! Bought those exact same shoes about 2 months ago. Wonderful for running and walking, haven't tried any sports or exercise where you have to cut alot in them though. Interested in your results, I'm also trying to lean out 6'0" 150 and recover some lost strength.

6'0 and 150lbs and you are trying to lean out? I bet you need SIZE brother! Welcome to the thread!

[hcoyle545]

6'0 and 150lbs and you are trying to lean out? I bet you need SIZE brother! Welcome to the thread!

Exactly this man, i'm 175lbs at 6'0 and I need size you must seriously need to bulk!

no hate

[IrishPilot]

1mi Warmup Run

Deadlifts
Barx12
125x5
155x5
190x3

220x3
250x3
285x3 (+3)

SLDL
185x10
185x10
185x10
185x10
fuuu

Leg Press
450x11
450x11
450x11
450x11

Hanging Leg Raises
x10
x10
x10
x10
x10

1mi Cooldown Run

SLDLs still feel so unnatural. Need to read up on them and make sure form is solid.

Here is my beer haul from this past weekend. A few that I can get locally (Southern Tier & St Bernadus) and a few that were gifted me from Cali. Had the ABT 12 last night (was meh...which is a bummer as its one of the highest rated Belgians out there) and planning on having the Heady Topper tonight. I am excite.

[IrishPilot]

6mi run
Ab Work

Had no intention of running this far this morning. My gym is near downtown where there are a few small "lakes" and rivers with bike paths etc, so I decided to take a short run outside. First time runners high for sure...had the music going, running on great paths around the lake while the sun came up, smells of summer, etc. Definitely need to up the carb ratio today and get in a nap so as not to impact the upcoming leg day as these longer runs (for me) sometimes do.

[Buffalonian]

In for beer reviews. I read through the whole log and am interested in your thoughts on the beers you've tried. I'm a big beer lover and even brew my own beer. I live in Buffalo and have had the un earthly, not a bad beer at all. I remember it being a tad sweeter - a 'one and done' to enjoy.

[IrishPilot]

In for beer reviews. I read through the whole log and am interested in your thoughts on the beers you've tried. I'm a big beer lover and even brew my own beer. I live in Buffalo and have had the un earthly, not a bad beer at all. I remember it being a tad sweeter - a 'one and done' to enjoy.

Welcome! Well Im typically an IPA/DIPA guy, so I usually chase hops and citrus punch. Love a good craft beer, and usually allow myself one just before bed around 2 days a week. Always factored into cals of course...as Im that OCD. I also dabble in Belgians...but not often. Had that St Bernadus the other night, which is a really well reviewed and highly saught after quad, and I thought it was decent...but was a little let down. I dont always post my beer goings in here, but Ill change that up. My standard go-to's that are year round availability are Surly Furious and Odell IPA. My seasonal spring-summer hot weather beer has been Odell St Lupulin. So damn tasty and easy drinker....

[Buffalonian]

Welcome! Well Im typically an IPA/DIPA guy, so I usually chase hops and citrus punch. Love a good craft beer, and usually allow myself one just before bed around 2 days a week. Always factored into cals of course...as Im that OCD. I also dabble in Belgians...but not often. Had that St Bernadus the other night, which is a really well reviewed and highly saught after quad, and I thought it was decent...but was a little let down. I dont always post my beer goings in here, but Ill change that up. My standard go-to's that are year round availability are Surly Furious and Odell IPA. My seasonal spring-summer hot weather beer has been Odell St Lupulin. So damn tasty and easy drinker....

http://i178.photobucket.com/albums/w...c/IMAG0812.jpg

Good stuff. What area are you from again? I'll have to look for the Odell and see if it's available here. Judging by the Southern Tier brew, you can't be that far off - so selection should be similar.

[IrishPilot]

good stuff. What area are you from again? I'll have to look for the odell and see if it's available here. Judging by the southern tier brew, you can't be that far off - so selection should be similar.

mn.

[IrishPilot]

Enjoying the Topper. One of the finest beers I have ever had. Greatly reminds me of last seasons Surly Abrasive. Can you believe the mucky color though lol? Not the romantic orange Im used to in a DIPA. And this is after touching up the photo a tad...

[IrishPilot]

1mi Warmup Run

Bench
Barx12
90x5
115x5
135x3

160x3
185x3
205x3 (+1)

Cable Crossovers/Flys
42.5 a side x10
42.5 a side x10

Incline Press
135x10
135x10
135x10
135x10
135x10

Chinups
+5x10
+5x10
+5x10
+5x10
+5x10

1mi Cooldown Run

Been making grilled club sandwiches as of late for dinner. Need to mix it up...will be perusing the net today for ideas. In the meantime, here is todays foodgawker find. The only thing I enjoy as much as cinnamon breakfast items is blueberry breakfast items. NOM.

Individual Blueberry Cakes - 5 ingredients, 30 minutes
http://topwithcinnamon.blogspot.co.u...y-cakes-5.html

[IrishPilot]

Sitting here going back through my log. Finding it hard not to be frustrated. I've mentioned once or twice that I battle binging. In reflection, I can't believe how bad it got the past few months during my cut. Life has been a beotch, and clearly I took my emotions out in food. Surprised I made the weight loss progress I did considering some of the amazingly massive binge episodes. Many lessons learned. Fuuu... Though.

So as I return to surplus this week, I'm thinking about just how careful this SLOW ASS bulk needs to be. I need to recover my strength...relearn a healthy relationship with food...and start some new goals. I'm quite happy with how much I've leaned out, but I need mass. It's more important that I stay around maintenance or just above and get a grip with my nutrition. It's been a couple weeks since I've binged, and I've become very mindful of trigger foods, bad environments, etc. I still need to slow things down some. All this "bulking" and "cutting" needs to be simplified to healthy small surplus and slow strength gains. I can't afford to put myself into a position of higher body fat again. Small controlled surplus, strength gains, and time dedicated to resolving food demons. Stay the course for a few weeks...short few week cut...repeat.


Size. Strength. Control. Perspective. I'm strong because I have been weak. The past will not define me.

[determined4000]

You must spread some Reputation around before giving it to IrishPilot again.

Like the mindset

[IrishPilot]

You must spread some Reputation around before giving it to IrishPilot again.

Like the mindset

Thought you might Thanks again for the support.

[ZMan45]

Good luck. I'm sure you'll reach your goals quite nicely.

[IrishPilot]

Grilled ham, swiss, and bacon sandwiches with Doritos Jacked BBQ Chipotle chips and an Almond Sweet and Salty.

[determined4000]

Grilled ham, swiss, and bacon sandwiches with Doritos Jacked BBQ Chipotle chips and an Almond Sweet and Salty.

dem sweet and salty bars are so muc better than the crunchy bars
I have the peanut ones because they sell them at Sams dirt cheap. Wish they had almond
Where's da pickles?

Ninja edit: lol, just saw your post in Erik's thread after typing this.

[IrishPilot]

1mi warmup run

Squat
Barx12
90x5
115x5
135x3

160x3
185x3
205x3 (+1)

Prone Leg Curls
140x11
140x11
140x11
140x11
140x11

Leg Extension
120x10
120x10
120x10
120x10
120x10

(havent done these in awhile...burn)

1mi cooldown run

Its not my friday, but...



Random note...was a bit over cals yesterday. The wife made rice krispy bars, except they were 75% cinnamon chex, 25% rice krispies. Holy hell were they amazing. Didnt take a pic, but heres one I stole online that somewhat resembles their glory...