IrishPilot's Road To <8%

[IrishPilot]

Damn I love summer.

[Shazriki]

HNational 97% FF Beef hot dogs, sauteed ham and cream cheese with turkey bacon on sandwich flats, cheddar sun chips.

Bravo sir.

[IrishPilot]

5/3/1 Wave 3 Week 1 Bench

1mi Warmup Run

Bench
Barx12
90x5
115x5
135x3

145x5
170x5
190x6 (no spotter...so called 'er good...likely would have gotten 1 more)

Cable Crossovers/Flys
30 a side x10
30 a side x10
30 a side x10
30 a side x10

Dropped this in weight as I changed the width and height of the cables. Far more burn...felt great.

Incline Press
140x10
140x10
140x10
140x10

Chinups
+10x9
+10x9
+10x9
+10x9

Hammer Curls
45x8
45x8

Ditching the post workout 1mi run for now methinks.

I was planning on having my first Ben & Jerrys experience today. Cinnamon Buns since I am an absolute Cinnamon freak. Im really not a huge ice cream guy though, so Im wondering of the ~1200 cals is worth it. Most likely I will love it and become obsessed. Ignorance is bliss? Also making another protein cheesecake for tomorrow.

[aboyalive]

Haha yeah, you might be better off not experiencing Cinnamon Buns for as long as possible. I didn't care about ice cream until I tried that stuff. You will be hooked.

[IrishPilot]

Haha yeah, you might be better off not experiencing Cinnamon Buns for as long as possible. I didn't care about ice cream until I tried that stuff. You will be hooked.

I know it...going to start with the BBunny 24 Karat cake tonight.

Double Smoked ham and cheese sandwiches on sandwich flats, and teriyaki marinaded chicken breasts.

[aboyalive]

I know it...going to start with the BBunny 24 Karat cake tonight.

I personally think the carrot cake is pretty unbeatable.

A)Delicious cream cheese swirl
B)Dem macros!!!

[ErikTheElectric]

Damn man.

I've missed to much in here, glad to see your lifting heavy and most importantly keepin up wit dem eats!
As far as BnJ's is concerned, I believe they're STRONGLY over-rated. But, I'd recommend going with peanut brittle. Best flavor I've ever
tried out of all of them.


Keep it up bro!

[IrishPilot]

I personally think the carrot cake is pretty unbeatable.

A)Delicious cream cheese swirl
B)Dem macros!!!

It was good, but I wouldnt say amazing. Amazing for the macros maybe. 520cals a pint is a win. Didnt really taste like carrot cake. Too much cinnamon (which I love) and I didnt taste any kind of cream cheese frosting. Great for 520 cals though.

Damn man.

I've missed to much in here, glad to see your lifting heavy and most importantly keepin up wit dem eats!
As far as BnJ's is concerned, I believe they're STRONGLY over-rated. But, I'd recommend going with peanut brittle. Best flavor I've ever
tried out of all of them.


Keep it up bro!

Yeah I couldnt help but thinking while I ate the BBunny last night how dissapointed I would have been if it were a 1000+ calorie pint. Thats a ton of cals for such little food...especially when you go through it so quick. Im destined to try the CinnamonBuns though...Im a notorious cinnamon/cinnamon roll freak.

[aboyalive]

The Blue Bunny 24 Karat was the first ice cream I had had in a long time. I've never been much of an ice cream guy. I think that I was impressed just because I had nothing to compare it to. Really enjoyed it and for the macros it was great.

As you've heard countless times I'm sure. You're going to love that Cinnamon Buns.

The Sea Salt Caramel Talenti is pretty amazing as well. The base is incredibly rich and creamy.

[IrishPilot]

Broke my B&J cherry tonight with this very flavor. Speechless. I now want to eat this every day. srs.

[IrishPilot]

5/3/1 Wave 3 Week 1 Deadlift

1mi Warmup Run

Deadlifts
Barx12
140x5
175x5
210x3

225x5
260x5
295x7

175x10
175x10
175x10
175x10
175x10

Leg Press
460x10
460x10
460x10
460x10
460x10

[IrishPilot]

Chocolate is for the wifey. Ive yet to meet a chocolate ice cream/gelato I enjoy...and I do love chocolate.

[IrishPilot]

Slow cooker shredded teriyaki chicken & ham sammiches using the last of my sandwich flats. Oh yeah, and some bbq pop chips.

[Shazriki]

Some sick volume on that lower day my friend. Also you are seriously killing it on the food porn front lately. Really need to try slow cooked chicken.

[IrishPilot]

5/3/1 Wave 3 Week 1 Military Press

1mi Warmup Run

Standing Military Press
Barx12
55x5
65x5
80x3

85x5
105x5
115x7

Seated Press
55x10
55x10
55x10
55x10
55x10

Seated Row
90x10
90x10
90x10
90x10
90x10

Standing Straight Bar Curl SLOW.
75x11
75x11

.5mi Cooldown Run

Random recipe share. Man alive do I love caramel rolls. Also, I totally polished off a SECOND pint of CBuns last night. Back to back B&J ftw. Im now a full blow ice cream addict apparently lol.

http://www.tastebook.com/recipes/707...ll_recipe=true

[determined4000]

just feakin broke my computer, drooling all oer the keybaord staring at pic

[IrishPilot]

3mi run

...and off to the lake. Beer for todays carbs anyone?

[hcoyle545]

3mi run

...and off to the lake. Beer for todays carbs anyone?

Me me me.

[IrishPilot]

Reporting live from the field...

[IrishPilot]

Absolutely phenomenal again...



Always good...

[Shazriki]

Haha you weren't kidding about the carbing up on beer.

[IrishPilot]

Haha you weren't kidding about the carbing up on beer.

yup. Vacation ftw. Thats life outside of prep boss! You will remember it soon! The beers were fantastic, but sadly I ended up eating like an asshat yesterday. Had a bunch of fried food at a joint on the lake. Ended up getting sick actually. I so rarely eat fried food anymore, that to have a bunch of fries, onion rings, a chicken wing or two etc that I just felt GROSS. It was one of those experiences where I just sat there and grazed for awhile and all of a sudden was like "what the hell am I doing!? I dont even enjoy this crap." Needless to say, yesterday ended up being way over on cals. Not entirely sure how to rally today. On a cut I would just get back on the train. On a bulk makes me a little more concerned as I dont want to end the week on a massive surplus. There will be a few other big days this week being on vacation, having our daughters birthday, etc.

Bleh. Man I feel gross today.

Banged out a 4mi run this morning. Thinking about moving squats up a day to today since Im running such a carryover surplus.

[Shazriki]

yup. Vacation ftw. Thats life outside of prep boss! You will remember it soon! The beers were fantastic, but sadly I ended up eating like an asshat yesterday. Had a bunch of fried food at a joint on the lake. Ended up getting sick actually. I so rarely eat fried food anymore, that to have a bunch of fries, onion rings, a chicken wing or two etc that I just felt GROSS. It was one of those experiences where I just sat there and grazed for awhile and all of a sudden was like "what the hell am I doing!? I dont even enjoy this crap." Needless to say, yesterday ended up being way over on cals. Not entirely sure how to rally today. On a cut I would just get back on the train. On a bulk makes me a little more concerned as I dont want to end the week on a massive surplus. There will be a few other big days this week being on vacation, having our daughters birthday, etc.

Bleh. Man I feel gross today.

Banged out a 4mi run this morning. Thinking about moving squats up a day to today since Im running such a carryover surplus.

I'm actually very aware of the mental battle you have with yourself when you "go over" while bulking. Focusing on the details too much actually made me miss quite a few events / spending time with friends, unnecessarily of course. Knowing what we know about 24-hour nutrition, if you go higher on one day then just try and balance it out with a bit of extra cardio the following day or a small macro drop to make up for it. Boom! Back on track.

That's a solid run, are you working up to a certain distance?

[IrishPilot]

I'm actually very aware of the mental battle you have with yourself when you "go over" while bulking. Focusing on the details too much actually made me miss quite a few events / spending time with friends, unnecessarily of course. Knowing what we know about 24-hour nutrition, if you go higher on one day then just try and balance it out with a bit of extra cardio the following day or a small macro drop to make up for it. Boom! Back on track.

That's a solid run, are you working up to a certain distance?

Yeah...Im thinking of running cut macros for just today. As far as running goes...nope. I usually do 3mi on the indoor track at the gym on my non-lifting days, and then depending on my days off, weather, etc. Ill try to do a longer outdoor run (like today). On the outdoor ones I just go by feel. I enjoy running, but only so much...dont want to overdo it. Sometimes its 3mi, sometimes its 8mi. I go as far as feels comfortable...dont want to overdue it physically or mentally...trying to keep it in that range where I continue to enjoy it. Doing a bunch of 5k stuff this summer, warrior dash's etc. Nothing really longer. NO interest in a half marathon or anything. Tremendous respect for those who do it...just not my thing.

[TinyMuscolo]

Bleh. Man I feel gross today.

Feelsbadman.jpeg

Just reminding myself when I used to binge on the reg, under the fiction of carb cycling...

[IrishPilot]

5/3/1 Wave 3 Week 2 Squat

Squat
Barx12
90x5
115x5
135x3

155x3
180x3
200x5

Prone Leg Curls
150x10
150x10
150x10
150x10
150x10

Leg Extension
140x10
140x10
140x10
140x10
140x10

Likely going to run cut cals today due to yesterdays excess. Also pounding the h2o...water weight be making me doughy.

[IrishPilot]

5/3/1 Wave 3 Week 2 Bench

1mi Warmup Run

Bench
Barx12
90x5
110x5
135x3

155x3
180x3
200x5

Cable Crossovers/Flys
35 a side x10
35 a side x10
35 a side x10
35 a side x10

Incline Press
140x11
140x11
140x11
140x10

Chinups
+10x10
+10x10
+10x10
+10x9

Hammer Curls
45x8
45x8
45x8
45x8

1mi Cooldown Run

[DTrulez616]

I thought I subbed but I guess not and I missed a lot. All caught up now, subbed, and I will be here for the rest.

[IrishPilot]

I thought I subbed but I guess not and I missed a lot. All caught up now, subbed, and I will be here for the rest.

welcome bud...reps to ya!

[IrishPilot]

3mi run
ab work