IrishPilot's Road To <8%

[IrishPilot]

20min HIIT Incline Sprints
1mi run
Ab Wheel & Cable Crunch Work

5min brisk incline walk

On Fire! Felt terrible getting out of bed this morning, which usually does not make for much of a cardio day, but damn if I wasnt on fire. TOUGH incline HIIT sprints and then was going to just bang out a small jog but it felt SO easy so I ran out a mile. Legs are definitely on fire now though. STILL somehow fighting a cold, so Im going to try to sneak in a nap today (day off work) but Im a notoriously terrible napper. During daylight hours I simply cant seem to get my mind to slow down enough to nap, no matter how tired or lazy Im feelin.

[IrishPilot]

[JHarden]

Strong dedication to get out there and push it in spite of everything. Rest up and feel better.

[IrishPilot]

Strong dedication to get out there and push it in spite of everything. Rest up and feel better.

Thanks bud, appreciate it!

1.25mi warmup run

Flat Bench Press
95x5
120x5
145x3
180x5
200x3
225x4
225x5

Balls. Off day apparently, as I easily moved 225x6 just a few short weeks ago. I have a had time believing that Ive lost any strength in only a few short weeks of cutting as well of course. Did the first set with what felt like to narrow a grip, so did a second set a little wider and banged out the x5. Would have gone a third, but since I didnt have a spotter around I didnt feel like pushing my luck. 60 Second rest periods between each set.

120x10
120x10
120x10
120x10
120x10

60 second rest periods. AGAIN these seem to get my shoulders and/or tri's burning more than chest...but chest is sore the following day. Form is solid.

Incline BB Press
135x8
135x8

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

60 Second rest periods between each set here as well.

1.25mi cooldown run

[IrishPilot]

Virginia ham & egg on toasted english muffin with laughing cow swiss. Still diggin the breakfast sammy's.

[IrishPilot]

1.25mi warmup run

ATG Squat
100x5
125x5
150x3
185x5
210x3
235x5

60 Second rests for the warmup, 90 second rests during the working sets. Not quite sure what to make of the 235x5. Not totally dissapointed since it was 5am, but last week was a 220x9 finish set. Ive never tested squat 1RM though so who knows. All 5 were good and deep with form so its hard to complain. Ive mentioned twice now on the Bench day that I dont feel the 5x10 sets on chest nearly as much as on tri's and shoulders...but stepping under the bar this morning I could really feel my pecs stretch with some soreness. Felt good

125x10
125x10
125x10
125x10
125x10

Back to 60 second rest periods here vs last weeks 90. I still think these x10 sets are the hardest part of 5/3/1. Its not that they cant be finished or done to complete failure, but for instance today it felt almost like the flu with those 60 second rest periods. Sweating like a mofo, super hot and yet felt cold on the surface of the skin, legs on fire etc. Fun...but almost torture by the last set lol.

Noticed I forgot to log my prone leg curls last week for some reason. Definitely did them tho...as well as this morning...

140x10
140x10
140x10
140x10
140x10

Tried to run...made it about a quarter mile, and could go no further. Legs turned to rocks lol.

Hunger is already FIERCE this morning. Funny how some days are like this eh?

[Phrak]

Workout looks intense, as for benching. Bench pressing is a very front delt/tricep dominant movement, and doesnt work the chest as much.

[IrishPilot]

Workout looks intense, as for benching. Bench pressing is a very front delt/tricep dominant movement, and doesnt work the chest as much.

...and it definitely feels that way towards the tail end of the 5x10 portion of 5/3/1!

Also of note, I received my BMF Core replacement yesterday (had to send mine in for repair and they just sent me a new one), so tomorrow will be my first time wearing it during HIIT assuming my legs are up for it. I'm curious to see the expenditure numbers of my intervals.

[IrishPilot]

20min HIIT Incline Sprints
1mi run
Ab Wheel & Cable Crunch Work
5min brisk incline walk

Legs werent impressed. Hammstrings were sore from yesterdays leg curls. Mind > body.

Not to overplay the car pics, but came across another fav. Fantastic looking Vantage. Im picky about wheels (especially on Aston Martins), but loved these...

[IrishPilot]

3mi run
.5mi walk

Wanted to sneak in the gym this morning and get in a little cardio. Work another 12hr day today, but hoping to catch some football and maybe sneak in one of these...

[IrishPilot]

1.5mi warmup run

Military Press
55x5
65x5
80x3
55x5
65x5
80x3

65x10
65x10
65x10
65x10
65x10

Each set at 60 second rest periods.

Chins
BWx10
BWx10
BWx10
BWx10
BWx10

Each set at 60 second rest periods.

1.5mi cooldown jog
5min brisk incline walk

Deload week. Harder mentally than it is physically! Had to keep telling myself "just stick with the program." Upped the runs though this week (extra .5mi per day)

How about some food pron today? Not my picture, but one of my favorited recipes from foodgawker.

S'mores French Toast. Super easy to make.
"French Toast coated in graham crackers and stuffed with Nutella and marshmallows..."

http://bunsinmyoven.com/2011/04/05/smores-french-toast/

[Siafu4Life]

That's a LOT of BW chins! Nice work!! And that "S'mores French Toast" looks farking awesome!!

[IrishPilot]

That's a LOT of BW chins! Nice work!! And that "S'mores French Toast" looks farking awesome!!

Thanks! A good slow quality chinup always gets the biceps burning. The 5x10 has been pretty easy, so I need to either up the volume, or go back to doing them weighted. Need to consult the 5/3/1 manual on that one.

Dinner...

Breakfast sandwiches...Virginia ham, egg, laughing cow swiss on toasted english muffin.
Scrambled eggs and cheese with sliced and lightly pan fried pepperoni (finishing the last of some turkey pepperoni).

[IrishPilot]

1.5mi warmup run

Deadlifts
130x5
160x5
195x3
130x5
160x5
195x5

160x10
160x10
160x10
160x10
160x10

Hanging Leg Raises
x10
x10
x10
x10
x10

1mi cooldown run
Legs didnt appreciate this one.

[phozosado]

IN.

Expecting great lifts and great beers.

[Bane81]

really nice looking log here, like all the pictures and foodz. Subb'd

[IrishPilot]

IN.

Expecting great lifts and great beers.

really nice looking log here, like all the pictures and foodz. Subb'd

Welcome fellas!

[IrishPilot]

1.5mi warmup run

Flat Bench Press
95x5
120x5
145x5
95x5
120x5
145x5

120x10
120x10
120x10
120x10
120x10

60 second rest periods.

Incline BB Press
135x8
135x8

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

60 Second rest periods between each set here as well.

1.5mi cooldown run

Worked late last night, and have been sleeping poorly lately for some reason so I was dragging ass this morning...especially considering how light everything is. Looking forward to sitting down by the fireplace tonight, having a quality craft brew, and hittin up the Top Chef dvr.

Deload on Squat day tomorrow, and then a somewhat relaxing holiday.

[Ashlei]

Flat Bench Press
95x5
120x5
145x5
95x5
120x5
145x5

Just curious as to the benefit of cycling the weights like this.

[IrishPilot]

Just curious as to the benefit of cycling the weights like this.

Honestly couldnt really tell ya. Its a deload week, and 5/3/1 has you simply repeat your warmup sets for your working sets (which is what you see...warmup sets repeated.)

[Ashlei]

Honestly couldnt really tell ya. Its a deload week, and 5/3/1 has you simply repeat your warmup sets for your working sets (which is what you see...warmup sets repeated.)

Ah ok. That makes a little more sense if you're deloading. I was just thinking that'd tire you out before your working sets if you were actually going for working sets.

[IrishPilot]

Ah ok. That makes a little more sense if you're deloading. I was just thinking that'd tire you out before your working sets if you were actually going for working sets.

Yup, this whole week has been a deload week...hence the light weight.

[Bane81]

love Top Chef, will be watching DVR tonight as well

[IrishPilot]

1.5mi warmup run

ATG Squat
100x5
125x5
150x5
100x5
125x5
150x5

60 Second rests.

125x10
125x10
125x10
125x10
125x10

60 second rest periods here.

Not going to lie...totally skipped the prone leg curls today. From all this running my legs are a little worse for wear...but I still wanted to get my cooldown run in. Something about good music and having a good pace. I might actually be starting to realize why people enjoy running. I dont know how the hell anyone does it without an ipod/music tho.

Ive been thinking that I was still going to get to the gym tomorrow (Christmas Eve) however Im starting to think that a full two days off might be just what the doc ordered. We shall see. Depending on what the weather is like, maybe Ill try to sneak outside for a short fun-run...but Im not going to plan on it.

1.5mi cooldown run

*"The obstacle is the path." -Zen Proverb

[IrishPilot]

1.5mi warmup run

Military Press
55x5
70x5
85x3
90x5
105x5
120x8

70x10
70x10
70x10
70x10
70x10

Each set at 60 second rest periods.

Chins
BWx10
BWx10
BWx10
BWx10
BWx10

Each set at 60 second rest periods.

1.5mi cooldown jog
5min brisk incline walk

Not even going to address what diet was like over the holidays. Needless to say with the likely water weight shift I will be avoiding the scale for a few weeks just to keep some sanity. Hope all had a great Christmas.

[IrishPilot]

2mi warmup run

Deadlifts
130x5
165x5
195x3
215x5
245x5
280x8

165x10
165x10
165x10
165x10
165x10

2mi run

Was really frustrated with deads this morning. Once I started the working sets I really tried focusing on form (motivated from having read some stronglift's and SS articles yesterday.) By time I got to the last two sets, I kept stopping my set as I was rounding the hell out of my back. Funny thing was, this is common once I go really heavy, but the sets didnt feel all that heavy...it was just **** form. So I would stop, reset, and really try to nail form. The 280x8 set was great until about rep 6, and then I could tell my back was rounding (and confirmed by a mirror to my left). Need to do some reading today for tips to help keep from rounding out the back during deads. Really was pissing me off.

On a side note, I made the mistake of telling a coworker yesterday that I was practicing IF and that I really didnt eat a full meal until the latter part of the day. It was interesting to see him come completely unglued. I can appreciate not fully understanding the concept and only being familiar with the dogma of 3 squares a day...but he was completely close-minded about even hearing about it or doing his own research, and proceded to tell me how unhealthy and wrong it was.

I should have known better to open my mouth in the first place.

Dont even know why, but this image feels right for today...

[Bane81]

Was really frustrated with deads this morning. Once I started the working sets I really tried focusing on form (motivated from having read some stronglift's and SS articles yesterday.) By time I got to the last two sets, I kept stopping my set as I was rounding the hell out of my back. Funny thing was, this is common once I go really heavy, but the sets didnt feel all that heavy...it was just **** form. So I would stop, reset, and really try to nail form. The 280x8 set was great until about rep 6, and then I could tell my back was rounding (and confirmed by a mirror to my left). Need to do some reading today for tips to help keep from rounding out the back during deads. Really was pissing me off.

On a side note, I made the mistake of telling a coworker yesterday that I was practicing IF and that I really didnt eat a full meal until the latter part of the day. It was interesting to see him come completely unglued. I can appreciate not fully understanding the concept and only being familiar with the dogma of 3 squares a day...but he was completely close-minded about even hearing about it or doing his own research, and proceded to tell me how unhealthy and wrong it was.

I should have known better to open my mouth in the first place.

Dont even know why, but this image feels right for today...

I struggle with rounding my back too, most people do. I really have to focus on extending at my legs first, pushing through my heels and keeping my chest up through the lift.

Not sure if you've seen this sticky:
http://forum.bodybuilding.com/showth...hp?t=112127931
Lot of basic info that you already know, but still useful and always good to brush up.

And fuk ignorant people, I refuse to talk to people at my work about diet because all they know is what they have heard on TV/infomercials.

[IrishPilot]

3mi run
Ab Wheel & Cable Crunch Work
20min brisk walk

[459Sketch459]

Still looking good. Keep it up

[IrishPilot]

2mi warmup run

Flat Bench Press
100x5
125x5
150x3
160x5
185x5
210x7

60 Second rest periods

125x10
125x10
125x10
125x10
125x10

60 second rest periods.

Incline BB Press
135x8
135x8

Dumbell Row
70x10
70x10
70x10
70x10
70x10

60 Second rest periods between each set here as well.

1.5mi cooldown run

Solid. How about some food pron? Favorite recipe of mine again...crispy baked sweet potato fries...

http://naturalnoshing.wordpress.com/...-potato-fries/


Also got some new kicks for running. I had clearly run the life out of my prior shoes...the new ones made a HUGE difference on soreness etc.

Brooks Adrenaline GTS 11. On sale for $80 at Zappos.