Me, after your leg day.
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Thread: IrishPilot's Road To <8%
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06-07-2012, 04:38 PM #691
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06-07-2012, 05:10 PM #692
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06-07-2012, 05:38 PM #693
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06-07-2012, 05:56 PM #694
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06-08-2012, 08:23 AM #695
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 2 Week 1 Military Press
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
Team Never Full
Craft Beer Crew
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06-08-2012, 04:27 PM #696
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06-09-2012, 09:52 AM #697
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06-10-2012, 08:44 AM #698
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06-10-2012, 09:14 AM #699
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06-11-2012, 04:56 AM #700
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
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 10Team Never Full
Craft Beer Crew
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06-11-2012, 05:38 AM #701
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06-11-2012, 09:12 AM #702
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 2 Week 2 Military Press
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.
Last edited by IrishPilot; 06-12-2012 at 11:28 AM.
Team Never Full
Craft Beer Crew
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06-11-2012, 01:38 PM #703
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06-11-2012, 03:34 PM #704
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06-11-2012, 04:35 PM #705
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06-12-2012, 08:41 AM #706
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 2 Week 2 Deadlift
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.
Team Never Full
Craft Beer Crew
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06-13-2012, 05:30 AM #707
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
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.Team Never Full
Craft Beer Crew
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06-13-2012, 06:16 AM #708
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.
"The body achieves what the mind believes"
-Team Never Full-
*Misc Cologne Crew*
| S&P Crew |
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06-13-2012, 07:13 AM #709
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
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....
Last edited by IrishPilot; 06-13-2012 at 11:47 AM.
Team Never Full
Craft Beer Crew
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06-13-2012, 11:43 AM #710
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06-13-2012, 11:45 AM #711
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06-13-2012, 06:48 PM #712
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06-14-2012, 05:33 AM #713
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
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
Team Never Full
Craft Beer Crew
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06-14-2012, 02:00 PM #714
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
Time for some reflection...
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.Team Never Full
Craft Beer Crew
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06-14-2012, 04:56 PM #715
You must spread some Reputation around before giving it to IrishPilot again.
Like the mindsetFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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06-14-2012, 04:58 PM #716
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06-14-2012, 05:03 PM #717
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06-14-2012, 06:33 PM #718
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06-14-2012, 06:45 PM #719Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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06-15-2012, 05:15 AM #720
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 2 Week 2 Squat
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...
Team Never Full
Craft Beer Crew
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