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Irish Pilot
10-08-2008, 02:36 PM
- Put it on paper, and get it on. -

Over the past few months Ive done more reading here and over at the BBing and T-Nation boards than I care to admit. Im one of those people who, when he sets his mind to something, spends way more time researching than doing. I ask a lot of questions and try to play dumb most of the time...but Ive spent countless hours reading about lifts, nutrition, supplements etc. Much more time than time spent in the gym. Enough education. Welcome pain. I figured I would start a journal to force myself to put everything on paper (much like a fitday mentality). That way its out there...and I cannot get around the facts. Ive joined in the winter bulk contest, and though I think I may look at it a little differently than a few others based on what Ive read...I want to journal my progress. I may not lift big, but I will lift often and consistent until that changes.

- Goal -
I would like to be around 190-200lbs with a bf% of less than 10-12. This will take time...I understand...all good things do.

Irish Pilot
10-09-2008, 08:43 AM
THURSDAY
Cardio

Did my usual Abs, 20 minutes HIIT, and 30 minutes LISS this morning. Legs were damn sore from yesterday for some reason. Looking forward to stepping on the scale on sunday to see where I am at. Finally up to my full loading of 3500cals a day as of yesterday. Damn its fun to eat again!


http://www.cincity2000.com/content/images/stories/BiggerStrongerFaster.jpg

jAy_Dub
10-09-2008, 08:51 AM
If you stick to this diet, you're going to see some great gains. Good luck.

MNRob
10-09-2008, 09:49 AM
I am glad you are doing this, if you have half the success as you did with your cut you will make some awesome gains.


By the way that stuff taste like the ass end of a cow (dont ask me how I know) an I TINGLE!!!!

Irish Pilot
10-09-2008, 11:45 AM
I am glad you are doing this, if you have half the success as you did with your cut you will make some awesome gains.


By the way that stuff taste like the ass end of a cow (dont ask me how I know) an I TINGLE!!!!

Im telling ya, people swear by that Purple Wraath...but I just cant drink the stuff!

Irish Pilot
10-10-2008, 10:03 AM
ARMS & Calves

Hit up Bi's, Tri's, and Calves today. Started out the morning with a breakfast of 10 Egg Whites, 2 Tbs Raisins, and a serving of Almonds. Yum! May need to find some variation for the eggs though. Scrambled with cheese Im thinking.

Before hitting the gym I tried my sample of SuperPump250.
http://www.bodybuilding.com/store/gn/super.html
Some very nice pre-workout pumps and felt great throughout my lifts. Tasted good as well (sample was Fruit Punch). The word is that the Blue Raspberry Ice is damn good. May consider ordering some. Reviews sure look good on it.

10 Minute Cardio Warmup
Standard affair. The SP250 had me all jacked to lift, so I was short on patience during this, but I was listening to my Bill Maher podcast which is some hilarious stuff so It kept my occupied.

Straight BB Curls 3x10: 105lbs
I so much prefer straight bar curls to preacher or EZ. I definately feel a far better burn post. Took em nice and slow and made sure not to rock my body. The last set was killer.

DB 20's x3: 35lbs/side
Not sure the technical name of these. I picked these up out of a p90x workout. Basically DB curls except that while one arm is curling, the other holds the weight at a 90 degree angle at the elbow. BURN. 5 a side to 20. You will feel this one.

Wide Curls 3x10: 35lbs/side
Would have liked to picked up a little more weight for this one, but by now my bi's were mush. Finished full and in good form though.

Skull Crushers 3x10: 25lbs/side
Did these with the olympic tricep bar. Will definately increase the weight next time. Felt great though.

Tricep Rope Pulldowns 3x10
Standard Affair.

Standing Calf Raise 3x10: 275lbs
Hit the squat rack, put 5lb rings under my toes, and hit the calves. Felt great. Focused on hitting full extension and minimal rest on finish.

30 Minutes Post WO LISS Cardio
Cant go by fast enough I tell ya!

All in all felt good. Wanted to do more calves, but planning on hitting the ice today. Had my usual Universal Torrent post. I LOVE this stuff. Reminds me of a melted DQ cherry slushie combined with those cherry Ludents cough drops. Damn good lol.


http://www.bodybuilding.com/store/univ/torr.html

That and Nitrean are two supps I SWEAR by. Read the reviews. Torrent is an amazing post-recovery drink, and tastes so damn good (the cherry is my fav.)


http://bradleysanimalplace.files.wordpress.com/2008/02/muscle-squirrel.jpg

EDIT ...and Im pissed that my Red Wings lost last night, happy that Boston won, and got my fingers crossed for my Stars tonight.

Irish Pilot
10-12-2008, 07:47 AM
Chest & Shoulders
Day 1 on the new plan (yesterday)

Incline Bench
115x8
135x8
155x8
155x8

Decline Bench
115x8
135x8
155x8
155x8

Flys
30x8
35x8
40x8
40x8

Military Press
95x8
115x8
115x8
115x8

Arnold Press
35x8
40x8
45x8
50x8

Rear Lateral Raise
15x8
15x8
20x8
20x8

No time for post cardio today.


http://icanhascheezburger.files.wordpress.com/2007/11/funny-pictures-gimme-food-cat.jpg

Irish Pilot
10-12-2008, 08:12 AM
Back

This Sundays Morning Weigh In: 171.5lbs

Chinups
Pullups x10
Open Hand x10
Close Grip x10
Pullups x10
Open Hand x10

Deadlifts
225x6
275x6
275x6
275x6

Bent Over Row
135x8
135x8
155x8
155x8

DB Upright Row
30x8
30x8
40x8
40x8

DB Shrugs
80x8
85x8
90x8
90x8

BB Shrugs
205x8
225x8
225x8
245x8

Abs

Again had to work today, so no time for post cardio. WO felt great though. I dumbed down my DB shrugs. I can easily pull over 100lbs on each side, but I feel that my form drops and I cannot lift them quite as high as Id like. At 90 I can get my shoulders nice and high and really feel my traps burn. Nice and slow.

I was really surprised at my weigh in this morning. I figure some of that is from adding water weight after coming off cut using the Velocity diet at the end (low carbs).


http://www.beastee.com/images/shirts/steroids2.gif

Irish Pilot
10-14-2008, 09:52 AM
Bi's & Tri's

10 minute cardio warmup

Straight BB Curl
75x8
85x8
95x8
95x8

DB 20s
30x20
30x20
30x20
30x20

Cable Curls
35x8
35x8
40x8
40x8

SkullCrushers
75x8
75x8
80x8
80x8

Tri Rope Pulldowns
70x10
70x10
70x10
70x10

30 Minute LISS cardio post.

Great pumps today. Looking forward to my Xtend showing up to add to the mix. Had some great vein action going during the 20s which is always a little mental boost. Im gonna need to find a better secondary tricep lift though...Im up to the max weight on the pulldowns that the machine offers. I could just do one arm at a time I suppose, but Im thinking about throwing in DB Kickbacks. Who knows. Legs tomorrow baby...time to SQUAT.


http://www.forgottenmuscle.com/smith/jpg/59smith.jpg

Irish Pilot
10-15-2008, 11:38 AM
Lower Body - Power Day

Warmup Cardio 10 Minutes

Squats
135x5
185x5
205x5
205x5
225x5

Leg Press
270x5
360x5
360x5
430x5
430x5

Lunges
30lb DBs
5x10

Calf Raises
Smith Machine, 10lb Discs under toes.
315x8
315x8
315x8
315x8

Ab Work

Post Cardio LISS 30 Minutes

Solid feeling workout today. Spent most of the past two days reading SS again, and feel like my squat form is coming together a lot better. I have the tendency to let me knees cave inward, so today I had to focus on heels down, knees out. Otherwise all good.


http://www.cakehead.com/archives/muscle-up.jpg

Irish Pilot
10-17-2008, 03:33 PM
Back/Chest hypertrophy

10 Minute Cardio Warmup

Flat Bench Press
135x10
205x10
205x9 - *****!

Incline Bench Press
115x10
145x10
145x10

Flys
30lbsx10
40lbsx10
40lbsx10

Pullups
Pullup x10
Chinup x10
Close Grip x10
Pullup x10

Bent Over Row
115x10
135x10
135x10

Lat Pulldowns
120x10
130x10
130x10

No post cardio today. Too much to do, not enough time. Decent workout though. First one using Scivation Xtend. Reports are that it tastes like jolly ranchers. Smells like em maybe...I wouldnt say it tasted like it. Maybe it needs less water. I have reservations about my BOR form so spent the afternoon reading-looking at vids. Mediocre feeling day...met my weights, but wouldnt say I walked away from the gym feeling the high. Looking forward to arms tomorrow though. Thinking about trying a new beer this weekend (havent drank in quite a few weeks.)


http://img207.imageshack.us/img207/934/beingpreparedsa8.jpg

Irish Pilot
10-18-2008, 11:38 AM
Shoulders-Arms Hypertrophy

Cardio 10 Minute Warmup

DB Overhead Press
40x10
50x10
55x10

Arnold Press
45x10
45x10
45x10

Rear Incline Laterals
20x10
20x10
20x10

Straight BB Curls
95x10
95x10
95x10

DB 20's
35lbsx20
35lbsx20
35lbsx20

Cable Curls
40x10
40x10
40x10

SkullCrushers
105x10
105x10
105x10

BB Shrugs
275x12
275x12
275x12

30 Minutes Post LISS Cardio. Took the dog for a walk...awesome fall day colors.

Great pump today. Had a lot of fun in the gym today for some reason, so easily pushed out the reps. Will be upping some weights next week to increase progression.

My new toy this week:


http://i178.photobucket.com/albums/w245/TaylorDaly/phone.jpg

cphafner
10-18-2008, 11:42 AM
Good luck with your goals. I like the journal. The pictures make it different.

Irish Pilot
10-18-2008, 03:18 PM
Good luck with your goals. I like the journal. The pictures make it different.

Thanks CP. Just trying to keep it interesting lol.

Coke
10-18-2008, 07:03 PM
Very unique idea with the various pics....good luck with your plans.

Irish Pilot
10-19-2008, 12:28 PM
Very unique idea with the various pics....good luck with your plans.

Thanks bud.

Irish Pilot
10-19-2008, 12:35 PM
Legs & Abs Hypertrophy

Cardio 10 minute warmup

Squats
135x10
185x10
185x10
185x10

Lunges
40x10
40x10
40x10
40x10

Leg Press
270x10
270x10
270x10

Calf Raises
315x8
315x8
315x8
315x8

Abs

30 Minutes Post Cardio LISS

Decent workout today. Early morning, a little hungry, and a little dazed after eating too much too late in the day yesterday. Squats were a little rough on the last set, but came through on all the reps.

Grabbed a 6'er of that new Bud American Ale (Ill try anything once) that I plan to enjoy this evening. I know I know...I agree...booze goes against muscle growth. Im trying to get the best of both worlds...lifting and life.


http://livebrum.co.uk/images/lazy-sunday.jpg

MNRob
10-19-2008, 12:38 PM
Keep up the good work holmes!


You need to find a picture for

"GIVE ME DA WEPUN!!!!"

Irish Pilot
10-19-2008, 02:18 PM
Keep up the good work holmes!


You need to find a picture for

"GIVE ME DA WEPUN!!!!"

http://www.geocities.com/eyesofthehunter/Sounds/pencils.mp3

Irish Pilot
10-20-2008, 09:51 AM
Off Day & Weigh In

Damn nice to have a day off to rest up for another week. This mornings weigh in:

175lbs

Im finding bulking a little nerve racking when it comes to the scale. After several months of trying to loose a few years of fat, its hard to get used to seeing weight increase on the scale. No worries though...as long as the bulk of it is muscle lol.

Irish Pilot
10-21-2008, 11:46 AM
Upper Body - Power

10 Minute Cardio Warmup

Flat Bench
205x5
215x5
225x5
235x5
235x5

Incline Bench
155x5
185x5
185x5
185x5

Deadlift
295x5
295x5
315x5
315x5
315x5

BORs
155x5
155x5
185x5
185x5
185x5

Military Press
185x5
185x5
185x5
185x5
185x5

DB Curls
50x5
50x5
55x5
55x5
60x5

...then off to work, so no time for post cardio today. Lifts felt great though. Flat bench and deadlifts were strong points...incline bench felt like crap. 5:30am workouts + caffiene pill = awesome workout mentality. I was very very upbeat in the gym today and I think my lifts benefited because of it.


http://icanhascheezburger.files.wordpress.com/2008/01/funny-pictures-creepy-squirrel-camera-park.jpg

Irish Pilot
10-22-2008, 10:03 AM
Lower - Power

10 minute cardio warmup.

Squats
185x5
205x5
225x5
225x5
225x5

Leg Press
270x5
360x5
410x5
410x5
430x5

Lunges
60lbsx10
60lbsx10
60lbsx10
60lbsx10
60lbsx10

Calf Raises
315x5
365x5
385x5
385x5
385x5

Abs.

Workout felt pretty good today. I still feel like my squat form is good, but performance is lackluster. I also cant seem to find a good mindset while doing them. Leg Press felt great as did calf raises. Looking to add weight yet again on lunges. Will probably do same weight for squats just to make sure I get a good, solid 5x5 before I move on.


http://presstheactionbutton.files.wordpress.com/2008/08/the-incredible-hulk-trailer1.jpg

Irish Pilot
10-23-2008, 08:29 AM
Cardio - Off

20 Minutes HIIT
30 Minutes LISS followup.

My legs absolutely hate me right now...calves especially. I think they wanted more rest after power day....


http://www.cheapcellphones.com/images/denied.jpg

MNRob
10-23-2008, 09:49 AM
:)


Man, had I known you were gonna take the "day off" today I would have had you come with the Parkman and myself!

:evillaugh:

Irish Pilot
10-24-2008, 08:34 AM
Chest & Back - Hypertrophy

I ended up flying all last night so I hit the gym this morning with about 2hrs of sleep under my belt...and it showed. The mind was willing (with a little help from a caffiene pill...yay JetAlert!) but the body wasnt able. I experienced some diminishing performance because of it...but I went anyway.

Flat Bench
135x10
185x10
185x10
185x8

Incline Bench
115x10
135x10
135x10
135x10

Machine Flys
100x10
120x10
120x10
120x10

Deadlift
225x10
235x10
235x10
235x10

Pullups
5x10, sets of 10, different variations

Bent Over Rows
75x10
125x10
125x10
125x10

Now Im home and going to bed! But first...enjoy some pictures I took when flying about 30 miles north of the Arctic Circle, descending into the NW corner of Alaska:


http://i178.photobucket.com/albums/w245/TaylorDaly/Alaska%20Trip/30miNorthOfArctic.jpg

http://i178.photobucket.com/albums/w245/TaylorDaly/Alaska%20Trip/SunsetFinal.jpg

Coke
10-24-2008, 09:52 AM
Awesome pictures you took while in flight, I wall papered the second one with the sunset.

Irish Pilot
10-24-2008, 10:05 AM
Awesome pictures you took while in flight, I wall papered the second one with the sunset.

Ive got a much bigger copy if you want one...pm me your email addy.

Crankman
10-24-2008, 10:54 AM
Nice Log,

I think you have some high volume in there..Are you planning a deload or just going balls out??

Irish Pilot
10-24-2008, 11:29 AM
Nice Log,

I think you have some high volume in there..Are you planning a deload or just going balls out??

Going balls out I guess. I really didnt think it was that much volume. Think I need to cut back some?

MNRob
10-24-2008, 02:11 PM
If you are up for a double header before work, I am gonna hit legs and deads later this afternoon.


You crazy, I got home and crashed until noon and was still tired! **** IOWA!

Crankman
10-25-2008, 06:57 AM
Going balls out I guess. I really didnt think it was that much volume. Think I need to cut back some?

reply to you in the other thread!

Irish Pilot
10-25-2008, 09:26 AM
Arms-Shoulders Hypertrophy

10 Minute Cardio Warmup.

BB Curls
95x12
95x12
95x12

DB 24's
30x24
30x24
30x24

Hammer Curls
35x10
35x10
35x10

DB Overhead Press
50x12
50x12
50x12

Arnold Press
50x12
50x12
50x12

DB Incline Rears
20x12
20x12
20x12

Skulls
30x12
30x12
30x12

BB Shrugs
275x12
275x12
275x12

Everything felt fantastic today. Nearly everything got bumped from 10 reps last week to 12 today. Next week weights will go up on every lift! Damn happy to still see progression. It is incredibly encouraging to see your lifts increase every week in the gym.

Booyah.

Heres another pic from the Alaska flight. Final approach to Whitehorse in the Yukon for a fuel stop:


http://i178.photobucket.com/albums/w245/TaylorDaly/Alaska%20Trip/FinalToWhitehorseYT.jpg

...and of course my daily moment of Zen. Found this online and made a few mods to make it applicable to the forum lol.


http://i178.photobucket.com/albums/w245/TaylorDaly/1176951594765.jpg

Irish Pilot
10-26-2008, 06:55 AM
Todays weigh in : 175.5lbs
Guess its time to bump up the cals some more ;) Although I have to say, I think I found suitable calorie intake for a recomp if I decided. My lifts have consistantly all gone up for the past few weeks, and yet my belt size has gone down and weight stayed nearly the same lol.

Off to the gym...

Irish Pilot
10-26-2008, 08:53 AM
Sledgehammer

Trolling the forums yesterday taught me two things:

1) I am probably placing too much emphasis on straps when it comes to deadlifts.

2) My routine is quite unbalanced.

So to not be a hard-headed jackass, I took the advice I received and tried to put it in motion today. I knew early Sunday morning at the gym would be quiet, so instead of a work day I tried to be a little more productive. I got up early, grabbed my beaten up Starting Strength (which though Ive read about 5 times I still continue to learn from) and headed off to the gym.

I decided this morning that instead of all work sets I would try the newly suggested routine and place all emphasis on form etc. I picked a few exercises that I am least versed in.

Front Squats
SLDL
Hang Clean

Front Squats
These definately feel good on the body...minus my wrists lol. Ive always used the California Front Squat as it simply was way more comfortable on my wrists. Today I stuck to just regulars though. I must have done 20 different reps working different grip widths, trying to make sure to keep my elbows as high as possible. It seems a lot more difficult than you would imagine to keep the weight on the delts. Its far too easy to let it slip into the palms or on the chest. Once you find the sweet spot though, they are certainly a fun one.

Stiff Legged Deadlift
Nothing too new here. I dropped the straps, lowered the weight, and kept an eye in the mirror to watch for form. Its a little strange on the back for the first rep or two, but fairly smooth after that. I definitely noticed that the faster I did the SLDL the more form fell apart. This will have to be a slow and steady one for me.

Hang Clean
Ive done Clean-Press and was always amazed at how quickly it exhausted me. The Hang Clean is no different in that aspect. Form felt good, but it feels like it will take some practice for it to become "comfortable." Also by this point I had done so many different Front Squats and SLDL trying to find form and weights that Im not sure I really found my suitable weight for Hang Cleans. Ill have to take another day to figure out my weights for working sets.

I think my abs smiled in the background all morning thinking they would get the day off as well. Nope. Beat the absolute **** out of them. Oddly, somehow the song "Sledgehammer" by Peter Gabriel found its way onto my ipod filled with Linkin Park, RATM, a weird mix of Oakenfold and Tiesto, and other stuff. It came on during ab work, and while I was a little confused at first it fell quickly into rhythm to what I was doing. Weird, but it worked.

Time to find a spot on the couch for some football. Im still bitching about Penn State beating Ohio for some reason, but at least my MN Gopher hockey team one against WI. It could be a rough year for my beloved Fighting Sioux.

Someone found this online and sent me it, and I felt compelled to share:

http://media.ebaumsworld.com/picture/DiscardDerek/pwned.jpg

-JM-
10-26-2008, 02:56 PM
Oh deer, as if things arent bad enough. What were the chances that the dog was a necrophiliac.(sorry)

Just reading your routine thread. I think the routine that Zen has offered is a pretty nice set up.

Good luck with it man!!

Irish Pilot
10-26-2008, 03:47 PM
Oh deer, as if things arent bad enough. What were the chances that the dog was a necrophiliac.(sorry)

Just reading your routine thread. I think the routine that Zen has offered is a pretty nice set up.

Good luck with it man!!

Thanks Flynn!

borracho
10-27-2008, 01:04 PM
Trolling the forums yesterday taught me two things:

1) I am probably placing too much emphasis on straps when it comes to deadlifts.


Nice job, dude. Glad ya saw the light. Will you be using chalk, then?

Irish Pilot
10-27-2008, 03:29 PM
Nice job, dude. Glad ya saw the light. Will you be using chalk, then?

We'll see. I know the gym doesnt have it so I may have to grab some for myself. Ill stop using straps for my warmup sets and lighter working sets, but I think I will still need them for my heavy sets. Who knows...this week will be trial and error in that regard.

Irish Pilot
10-28-2008, 08:17 AM
Day 1

10 Minute Cardio Warmup. Hit the row machine today.

Flat Bench Press
135x5
185x5
205x5
245x5 PR
245x5 PR

BOR
135x5
185x5
185x5
205x5
205x5

Overhead Press
95x5
95x5
115x5
115x5
115x5

Hang Cleans
95x5
95x5
95x5
95x5
95x5

15 Minutes Post Cardio LISS

Well...a decent day I guess. I think Im still getting quick-early strength gains due to my extensive cut and lack of serious lifting for a few years. Muscle "memory" or whatever the hell they like to call it. Either that or I continue to underestimate my ability...on some lifts anyways. I still am having a hard time mentally adjusting to the amount of volume in this routine. I just feel like I should be doing...more.

Flat Bench PressI set a new solid high on bench for me which felt fantastic. I will say, the last rep was borderline and the last set pretty much to failure. I keep reading why I should or shouldnt go to failure, but I wanted to push my limit today. Will probably be doing some research to determine whether to take a tiny bit off for next week, shoot for the same, or try to increase for next week. I do feel like I kept good form for all sets though, no bounce...good pause...top of chest, etc.

Bent Over Rows. I really wish I had a video camera to record my form on this. I do dry runs with just the bar for warmup, and I try to look in the mirrors to check form as it compares to SS. It looks good, but still feels like every time I do it its different. Who knows. I have no idea of the weight I am pulling is respectable, but I feel like I can increase next time. I had some left at the end of the session.

Overhead Press. Standard affair I guess. I really have no flexibility in my wrists yet, so getting my elbows really high is near impossible and therefore the weight barely sits on my delts like it should. To get it back over the with elbows up, the bar rests for far into my fingers and off my palms. I think I am lifting less weight because of it. Hopefully my flexibility will increase over the next few short weeks.

Hang Cleans. Absolutely, positively my new least favorite lift. I think my form is ****, and I have never been so uncomfortable during reps in my life. I need to spend part of today watching more videos on it I guess. I can do pretty good with clean-press, but hang cleans are a crazy beast. I have no idea where my weight stands in regards to "normal" on this, but I tried to focus more on form than weight today. It just felt so damn weird and it felt like every rep was somewhat different. My back just doesnt feel like its in proper form. Who knows.


http://www.wonderlandmarinewest.com/pictures/support%20our%20troops%20shadowsoldier.jpg

borracho
10-28-2008, 09:54 AM
Good benching and rows...what grip are you using for the rows? overhand or underhand?

Irish Pilot
10-28-2008, 10:02 AM
Good benching and rows...what grip are you using for the rows? overhand or underhand?

Been using overhand so far...

borracho
10-28-2008, 10:08 AM
It'd be a bit different feeling and differnt muscles but I am sure you could go to at least 225 with underhand. I try and switch from OH/UH grips from workout to workout...though its been a while since I've done them religiously till lately. Any how, good luck, let us know if/when you try out the UH grip. I know some people swear by the OH grip, but I tend to get a better back workout using UH..I am ******ed like that, I 'spose.

Irish Pilot
10-29-2008, 07:21 AM
Day 2

10 Minute Cardio Warmup - Row Machine

20 Rep Squats
Read a BBing.com article about how to evolve your 20 rep squat appropriately over 8 weeks. So, took 90lbs off my 5rep max and pounded away. These are fun as hell.
135x5

Deadlift
280x5
315x5
320x5(PR)
325x5(PR)
325x5(PR)

Squat
185x5
205x5
225x5
225x5
225x5

SLDL
200x8
200x8
225x8
225x8


20 Rep Squats.
These are damn fun and make for a great, motivating start.

Deadlift: Hell yeah.
New PR for deadlift, and they were smooth. I could have added even more weight, but I think my form would have suffered and I know my Squats and SLDL would have suffered as well. Regardless, it felt damn good and I got some great comments from some guys lifting around me which is always motivating.

Squats
Standard affair today. I was high as a kite after my deads so even though I felt a little strained, these were fun to do. I think I could have added weight without form suffering, so Ill be adding next time and it will be another PR.

SLDL
The usual. Not as fun as the deads and squats, but nothing was going to prevent me from having a good time this morning.

AB Work


Im on the prowl for a vid camera to start putting vids into my journal (check form etc.) so hopefully ill get that figured out in the coming weeks.

Zen, I gotta admit. Ive said that I was worried about the volume...but damnit I feel like gumby this morning already. Today was probably the most fun I have had in a gym. I was all smiles, and am damn happy to see weight going up every week. Kudos to you, I owe you one.


http://icanhascheezburger.files.wordpress.com/2007/12/funny-pictures-chicken-nuggets.jpg

ZenMonkey
10-29-2008, 12:22 PM
:thumbup: anytime buddy. tomorrow will probably be a sore day for you, but you'll get through it! Soon enough it wont even phase you.

Keep working on those hang cleans! Strong rowing too.

-JM-
10-30-2008, 06:08 AM
First person ever to refer to 20 rep squats as ''fun as hell''? :)

Nice job!

You reckon the 20 reppers are best done first?

Irish Pilot
10-30-2008, 07:32 AM
First person ever to refer to 20 rep squats as ''fun as hell''? :)

Nice job!

You reckon the 20 reppers are best done first?

I liked doing it first. We will see if that stays the same as the weight comes up though. It felt like a good warm up for the rest of the sets. I was a little worried that it might drain me enough to reduce my performance on the other lifts but that didnt seem to be the case. Finished the 20, enjoyed a couple of sips of Xtend and walk around-shake the legs out...and then on to Deads.

Irish Pilot
10-31-2008, 07:30 AM
Day 3

10 Minute Cardio Warmup - Row Machine

Incline DB Press
50x8
60x8
70x8
70x8
70x8
70x8

BORs
95x8
115x8
135x8
135x8
135x8
135x8

Overhead Press
75x8
75x8
95x8
95x8
95x8
95x8

Face Pulls
50x8
50x8
65x8
65x8
65x8
65x8

Decent day today. I felt like I could have done more weight with the OH Press and was also a little conservative with the Incline DBs. Warm up sets dont quite feel so important in the 8 rep range as much as 5s, but did them anyway. Face pulls were a little awkward today. Not sure I set the height appropriately on the machine, might have to go a little higher next time. I also feel like I could have pulled more weight on those last two sets, misjudging my deterioration. I should have given myself the benefit out of the doubt.

Looking forward to Front Squats, SLDLs, weighted dips, and pullups tomorrow. Front squats arent something I routinely do so I feel like I am still trying to find the right weight. Might have to start a new thread for that...

Im doubling up on humor finale today because I just couldnt decide between the two.


http://meanderingjoe.net/wp-content/gallery/demotivational/lobsterknifefight.jpg

http://meanderingjoe.net/wp-content/gallery/demotivational/bearcavalry.jpg

-JM-
10-31-2008, 08:37 AM
Irish,

Check this out for a bit of info on Front Squats.

http://www.marunde-muscle.com/fitness/askem_front_squat.html

Solid session btw!

edit: oops forgot to add link!

Irish Pilot
10-31-2008, 09:23 AM
Thanks buddy. I know Ripp isnt necessarily a fan of the California front (arms crossed), but damn...my wrists just arent flexible enough yet to get my elbows high with standard grip.

-JM-
10-31-2008, 09:27 AM
Mine either but im working on it with PCs and such. Crossed arms for front squats in the meantime to get the work done.

ZenMonkey
10-31-2008, 04:47 PM
On the face pulls... it is a concentration movement. Like a concentration curl, focus on the contraction.

Irish Pilot
11-01-2008, 09:05 AM
Day 4

10 Minute Cardio Warmup - Rows

Front Squat
115x8
115x8
185x8
185x8
185x8
185x8

SLDL
225x8
225x8
225x8
245x8
245x8
245x8

Weighted Dips
Bwx8
Bw+25lbsx8
Bw+25lbsx8
Bw+35lbsx8
Bw+35lbsx8
Bw+35lbsx8
Bw+35lbsx8

Weighted Pullups
Bwx8
Bw+10lbsx8
Bw+10lbsx8
Bw+20lbsx8
Bw+20lbsx8

Pretty good day. Both the front squat and SLDL are ones where I think I could do more weight next time. Since they are still fairly new to me I wanted to keep good form and make sure I got all my sets and reps in without issue. Now Ive got two days of rest...but I really want to only take one and get back in the gym on monday lol ;)


http://www.studentpilot.com/interact/forum/attachment.php?attachmentid=1901

Coke
11-01-2008, 04:34 PM
Damn good session overall bro.

ZenMonkey
11-01-2008, 04:47 PM
yea man, good job!

Irish Pilot
11-01-2008, 06:28 PM
Thanks fellas. I feel like Im still rolling on some novice gains, so Im gonna keep adding weight till I find my breaking point for working sets. Now Ive got to keep my mind busy the next two days and stay out of the gym and rest!

Irish Pilot
11-02-2008, 05:52 AM
Weekly Sunday Weigh In:

177.5lbs
Exactly +2lbs from last week.

Im hoping that Im lucky and doing some recomping while I gain. Im up nearly 14lbs since I started bulking and my belt size-loop hasnt changed. I did take measurements before I started the bulk, but havent taken any follow up since. I want to wait until the end of the bulk. Anyway...good gains this week. All lifts up as well as an appropriate weight increase. I think Ive got my calories just about nailed.

Irish Pilot
11-02-2008, 07:56 AM
Im thinking about adding some accessory lifts this week. I keep reading about Bill Starr and Dave Draper 5x5 styles where they throw in a 1x10 or 2x8 accessory move after each major compound lift. Im thinking that will help me blend the strength-size thing that Im after. Im already looking forward to this weeks lifts. Im hoping I can get my squat strength up as I feel like it is the most lacking of my lifts. I also hope I can increase Deadlifts a couple pounds. Im thinking Ill keep the flat bench weight the same as I narrowly banged out all my sets last week. I guess we will see how the first 3 sets or so go.

ZenMonkey
11-02-2008, 11:17 AM
dont go too crazy with adding things. let your split do the work for you. give it some time man, I know you are excited but you have to be patient.

Coke
11-03-2008, 05:24 AM
Im up nearly 14lbs since I started bulking and my belt size-loop hasnt changed.

That's great!!

Irish Pilot
11-03-2008, 07:14 AM
That's great!!

Thanks C. Ive been watching my weight gain closely. I knew I would gain a few lbs right off the bat in water weight, etc. as my cut was a lower carb-keto style. I tried to bring the carbs back in slowly and the cals up slowly, but I did gain several lbs right away. Still though, you would think that after 14lbs the belt would change eh? Gotta be a good sign.

Irish Pilot
11-04-2008, 11:01 AM
Upper Power

10 Minute Cardio Warmup

Flat Bench Press
135x5
205x5
245x5
250x5(+5 PR)
245x5

Got a little overexcited and went for 250 today. I banged it out, but knew that it was going to be a single set PR. Of course the following 245 felt rediculously easy for some reason.

Bent Over Rows
135x5
205x5
205x5
215x5(+10 PR)
205x5

Meh. I still wonder about my form. Looks good in the side mirror, just feels a little awkward.

Overhead Press
95x5
115x5
125x5
125x5
135x5

Finally seeing my OH Press numbers come back up to where they used to be. Found myself trying to bounce at the knees on the 135s, luckily I caught it the first rep and therefore didnt count it.

Hang Cleans
95x5
95x5
95x5
95x5
95x5

Im nixing the hang cleans. Not sure quite yet what I am gonna replace them with, but there is nothing I like about these things. They just feel wrong to me. Gonna find something a little more natural and suitable.

No post cardio...went out and VOTED! Will be taking a nice
long walk in the money weather this afternoon though, and I gotta mow the lawn.


http://obeygiant.com/images/2008/06/rock-the-vote-18x24rev.jpg

Irish Pilot
11-04-2008, 03:36 PM
Its not personal man, not in a bad way at least. How are pros reccommending a split that was made up here, even if it has a few variations?

Not sure what you mean? The split Im talking about is the power/power rest and 3 days hypertrophy.

ZenMonkey
11-04-2008, 08:13 PM
Keep up the good work. Keep it Heavy!!!

Coke
11-05-2008, 06:14 AM
Nice job raising up on the bench and rows.

Irish Pilot
11-05-2008, 08:45 AM
Lower Power

10 Minute Cardio Warmup - Row Machine

20 Rep Squats
145x20 (+10 per normal scheduling)

Deadlift
280x5
315x5
365x5 (+50 PR)
365x5 (+50 PR)
365x5 (+50 PR)

Squat
205x5
205x5
225x5
225x5
225x5

SLDL
225x5
225x5
265x5
265x5
265x5

Ab Work

Deadlift
Hell yeah. A new PR on Deadlifts. I knew last week that the 315s came way to easy and that I had a lot left over. Went for broke this week and pulled 365. First two working sets of 365 went smoothly, the last one was a bitch to get off the ground but once it was up it went fairly smooth. On a weird side note, besides the usual sore scraped shins I got a nice burning sensation on both my forearms after the last set. Here is a pic from my blackberry (Its a little hard to see as it seems to be going away, but it was very red and on both sides):


http://i178.photobucket.com/albums/w245/TaylorDaly/Arm.jpg

Its not sensative to the touch or anything. It looked like a bad scrape on both forearms. I don recall scraping my inner forearm on anything...hell it was deadlifts. Either way, that 365 puts me within 30lbs of the 1ooo club (based on 1rm).

Squats
Meh. I really wanted to see better numbers out of this. I have reached the end of my newb gains with both this and bench sadly. Maybe I was a little exhausted from the deads, but I felt like I barely banged out that last set of 225. Boo.

SLDL
Nothing impressive, but added some weight. This is another exercise that I could tell last week that I wasnt loading the bar to my full extent. I definately found my current working weight though this week. They were a bitch to round off today.

Courtesy MNRob:

http://i178.photobucket.com/albums/w245/TaylorDaly/calories.jpg

ZenMonkey
11-05-2008, 11:53 AM
oooo, that leg day makes me cringe just thinking about it. brutal. Congrats on the PR man... thats huge, for 3x5 no less!

Irish Pilot
11-07-2008, 04:03 PM
Chest-Shoulders-Tris Hypers

10 Minute Cardio Warmup

Incline DB Press
60x10
70x10
70x10
70x10

Flat Bench Press
135x10 (Wide Grip)
135x10 (Wide Grip)
135x10 (Narrow Grip - Slow Down, Explode Up)
135x10 (Narrow Grip - Slow Down, Explode Up)

Weighted Dips
BW+35x8
BW+35x8
BW+35x8
BW+35x8

Seated DB Military Press
55x10
55x10
55x10

Side Lat Raises
20x10
20x10
20x10

Ab Work

Pretty decent workout today. Had some shoulder pain when doing the side lat raises which was weird. Otherwise standard affair.

Had a bird strike this morning landing on the leg home. As funny a notion as it sounds, you can ask any pilot and they'll tell you its scary **** when you are greeted by a flock of 20+ birds in your window as you are moving at a modest 150mph landing. Youtube search bird strike and you'll see what Im talking about.


http://www.tc.gc.ca/civilaviation/AerodromeAirNav/Standards/WildlifeControl/tp13549/Images/Chapter12b1.jpg

Irish Pilot
11-08-2008, 07:53 AM
Biceps-Back-Neck Hypers

Seated DB Curls
35x10
40x10
40x10
40x10

BB Curls
95x10
95x10
95x10

Reverse Weighted Chins
BW+20x10
BW+20x10
BW+20x10

TBar Rows
135x10
135x10
135x10

SLDL
225x10
225x10
225x10

BB Power Shrugs
225x10
225x10
225x10

Felt good today. Tried to do upright rows but had some serious shoulder pain for some reason, so threw in the SLDLs.

http://images.despair.com/products/demotivators/goals.jpg http://images.despair.com/products/demotivators/motivation.jpg http://images.despair.com/products/demotivators/agony.jpg http://images.despair.com/products/demotivators/elitism.jpg

MNRob
11-08-2008, 04:26 PM
Nice work bud, you are gonna have to workout for me too next week

Irish Pilot
11-09-2008, 01:06 PM
Legs Hyper


1ooolb Club Join Day

EDIT: Todays Weigh-In: 179.5(+2lbs)

10 Minute Cardio Warmup

20 Rep Squat
155x20

Squat 1RM
305lbs

Squats
245x8
245x8
245x8

Leg Press
360x10
360x10
360x10
360x10

Leg Curl
120x12
120x12
120x12
120x12

Calf Raises
365x12
365x12
365x12
365x12

Great workout today. I was all jacked up so added weight to squats and it went smooth as silk. Still a little paranoid about the weight gain. The cals have been at Mx during rest days and ~+500 on work days in hopes of the "healthy" 1lb a week gain, and still I manage to gain 2+lbs a week. Heres to hoping its mostly muscle. Maybe I misinterpreted my Mx cals, but I ate the same cals for 2 weeks with rock solid weight. Who knows...its still forward progress, but my cut may come sooner than I though if it keeps up like this.


http://bandcamp.tv/pics/darth.jpg

Coke
11-10-2008, 05:49 AM
Solid leg day man.

Irish Pilot
11-11-2008, 10:06 AM
Solid leg day man.

Thanks C!

Irish Pilot
11-11-2008, 10:13 AM
Power Day 1

10 Minute Cardio Warmup

Flat Bench
205x5
225x5
245x5
250x5
250x5

Weighted Dips
BW+90lbsx5
BW+90lbsx5

Bent Over Rows
185x5
205x5
205x5
205x5
205x5

Military Press
95x5
105x5
135x5
135x5
135x5

Power BB Curls
145x5
145x5

Ab Work

Solid session today. Had a buddy join me who is getting started up again so that slowed down the tempo a little bit. Both Bench and Press will be going up this week. I was surprised how easy I banged out all sets on both. Bench I will probably just increase an early set to 250 and make sure I can bang out 5 solid sets with good form, then up the weight. Military press will be just adding weight, which I feel I even should have done today with how relatively easy it went. Looking forward to 20rep squats and deads tomorrow. Im hoping I can also add more weight to squats which I feel is a weak area for me right now, though I have been somewhat conservative with them in an effort to maintain form.


http://i56.photobucket.com/albums/g171/dionora/hilarious.jpg

-JM-
11-11-2008, 03:39 PM
Nice work Irish!

You ever miss a rep!? lol

Irish Pilot
11-11-2008, 03:57 PM
Nice work Irish!

You ever miss a rep!? lol

Thanks buddy. Try not to ;)

Irish Pilot
11-11-2008, 04:05 PM
Another thing to keep in mind is that I am still seeing decent gains every week and thus keep myself right on the backside of that curve, so Im usually right at the limit of failure but have enough to get out all my scheduled sets & reps.

Irish Pilot
11-12-2008, 09:18 AM
http://media.ebaumsworld.com/picture/mk7410/FAILURE.png

Yup. Picture comes first today. Flynn, you jinxed me buddy. I had an epic Miss on deads today.

10 Minute Row Machine Cardio Warmup

20 Rep Squat
165x20

Squats
205x5
225x5
245x5
245x5
245x5

Deadlifts
225x5
315x5
315x5
365x4 (miss)
365x2 (miss)

Fail. Was feeling great after the strong squats this morning. Bumped my single set 245 to three and thus was jacked for my deads. 225...easy, 315...easy, second 315 left me feeling like form took a little dive. Thats already, sometimes you have a bad set. What sets you apart is recognizing it and moving forward by correcting it on the next set. I should have done another 315 set and made sure it was corrected. I did exactly what I know not to do in a deadlift. I let me weight come forward, got over the bar, and thus let my weight come to the front of my feet...shoulders dropped, and I pulled the weight off the floor with my lower back. Instant lower back pain. Tried another 365 set, again...a pinch pain in my lower back. Injury through failure of proper form. Nothing like a good ole' fashioned modesty check. Went home in shame today.

Im thinking next week I may have to just aim for 2 or 3 solid 315 sets and then up to 340 or so. Im guessing my 365 sets suffer from bad form as I am at my limit for weight. Ill have to fire off another thread about it. I shall, however, succeed, and surpass 365 in the next coming weeks.


There is no failure except in no longer trying. ~Elbert Hubbard

borracho
11-12-2008, 12:54 PM
Nice pulling either way dude. I know anything over 315 gets real heavy really quick for me. In sept/early october I was moving up every week or so by ~20lbs on DLs...when I got to 335, I found it helpful to do 1rep at the working weight (335)...sorta mentally preps me....wait ~30 seconds and then go for the full set of 5..this helped me go from 315 to 355x5 (3x)...aaannd now I am back at 315 but thats not important..:D

Good luck, sure you'll nail it next attempt. Take care of the back in the meantime.

-JM-
11-12-2008, 02:06 PM
Jeez, I feel kind of bad......3 pages of perfect sets and then BOOM. Missed reps and busted back??!!

No, seriously man, rest your back up. It will prob pinch for a few days but be better suprisingly quick. Ive done that a bunch of times.

Thanks for the feedback on my DL too.

Its not failure in the true sense, just a small detour!

Irish Pilot
11-12-2008, 02:47 PM
Nice pulling either way dude. I know anything over 315 gets real heavy really quick for me. In sept/early october I was moving up every week or so by ~20lbs on DLs...when I got to 335, I found it helpful to do 1rep at the working weight (335)...sorta mentally preps me....

Thats definately worth a try. Thanks for the support bud.

Irish Pilot
11-12-2008, 02:49 PM
Jeez, I feel kind of bad......3 pages of perfect sets and then BOOM. Missed reps and busted back??!!

No, seriously man, rest your back up. It will prob pinch for a few days but be better suprisingly quick. Ive done that a bunch of times.

Thanks for the feedback on my DL too.

Its not failure in the true sense, just a small detour!

Dont feel bad lol, just doggin ya. Ive been going for broke on deads and bench as I knew I was capable of more than I was doing. Definitely have my work cut out for me on deads. Pisses me off because I know I can do that 365 (hell I did it last week without issue) but I think I just wasnt paying attention and thus pissed my form away resulting in a miss and some pain. Ive had the back pinch before, and its usually gone in a few days.

I live to lift again!

-JM-
11-12-2008, 03:27 PM
Dont feel bad lol, just doggin ya. Ive been going for broke on deads and bench as I knew I was capable of more than I was doing. Definitely have my work cut out for me on deads. Pisses me off because I know I can do that 365 (hell I did it last week without issue) but I think I just wasnt paying attention and thus pissed my form away resulting in a miss and some pain. Ive had the back pinch before, and its usually gone in a few days.

I live to lift again!

Youre a Pilot man, it is not possible for me to actually feel bad about anything that you dont achieve from now on......:thumbup:

-JM-
11-12-2008, 03:52 PM
Small challenge...

pull 420x1.

Ive loaded and lifted 418 but the form was baaaaad. So bad in fact that im suprised I am not crippled. I would say my true 1RM is closer to 360~70

First to pull 420 uncrippled wins.

Irish Pilot
11-12-2008, 03:54 PM
Small challenge...

pull 420x1.

Ive loaded and lifted 418 but the form was baaaaad. So bad in fact that im suprised I am not crippled. I would say my true 1RM is closer to 360~70

First to pull 420 uncrippled wins.

Sure, bring me this challenge after I busted myself. I dont have a video camera so I will have either record it on my blackberry or get MNRob to verify the lift. Either way you are on I guess...though my next heavy back day isnt until late next week.

-JM-
11-12-2008, 04:04 PM
By whatever means get it recorded.

Think of it more of a challenge not just for the 420 but 500, 600 in the near future...Im not sayin put it up in 1 week !!!

Irish Pilot
11-12-2008, 04:46 PM
By whatever means get it recorded.

Think of it more of a challenge not just for the 420 but 500, 600 in the near future...Im not sayin put it up in 1 week !!!

No, but you said first wins!

-JM-
11-12-2008, 05:02 PM
Torn ligaments are just a warning shot.....

Ok, a week it is.:eek:

Irish Pilot
11-13-2008, 10:10 AM
Lol. Doesnt have to be a week. Im not sure I can pull that in a week with a sore back. Hopefully within the next month or so though.

Irish Pilot
11-13-2008, 10:18 AM
Chest, Shoulders, & Tris Hypers

10 Minute Cardio Warmup

Incline DB Press
50x10
70x10
70x10
70x10

Flat BB Press
Wide 135x10
Narrow 115x10
Wide 135x10
Narrow 115x10

Weighted Dips
BW+35lbsx10
BW+35lbsx10
BW+35lbsx10

Seated Military Press
95x10
95x10
95x10

Side Laterals
17.5x10
17.5x10

Arnold Press
45x10
45x10
45x10

Skulls
35x8
35x8

Ab Work

Decent day. Normally thursday would be a rest day, but after tomorrow afternoon I will be out of town for the weekend, so today and tomorrow have to wrap up my week. Everything felt good. Had quite a pinch pain inside my shoulders when doing side laterals, but felt fine during the Arnies and Mil press. Who knows. Ive been beat up all week.


http://static.pyzam.com/img/funnypics/0/pyzamOmgWtf.jpg

Irish Pilot
11-14-2008, 08:41 AM
Back & Biceps Hypers

Seated DB Curls
35x10
45x10
45x10
45x10

Straight BB Curls
95x10
95x10
95x10 (easy)

Weighted Reverse Chins
BW+25x10
BW+25x10
BW+25x10

TBar Rows
135x10
135x10
135x10

BORs
135x10
135x10
135x10

Power Shrugs
230x10
230x10
230x10

Solid feeling day. Still got some shoulder pain which I felt in the seated db curls. Couldnt really perform Upright Rows due to the pain (couldnt get vertical enough) so threw in some BORs. Straight BB Curls went surprisingly easy, so weight will go up next week. Really tried to kick my ass with the power shrugs...went high, pinched at the top, etc. Felt great though I know I can pull more weight there. I wanted to try slow and hold at the top instead of the usual "pound them out."

Who has two thumbs and absolutely money tickets to Coldplay tonight? This guy.


foKyNGUmTXM

-JM-
11-14-2008, 02:29 PM
Solid session as usual man!

Those upright rows arent suited for everyone. Hows the back coming along?

Coke
11-15-2008, 06:01 PM
Good stuff despite the shoulder pain bro.

Irish Pilot
11-16-2008, 03:47 PM
Solid session as usual man!

Those upright rows arent suited for everyone. Hows the back coming along?

Sorry for the delayed response...just got back in town! The back is coming along nicely. I hope to be back in session with uprights once my shoulder pain goes away. The shoulder aint sore, just seems to have a sweet spot that when I lift laterally I get a huge pinching pain in the center of the outer delt.

Irish Pilot
11-16-2008, 03:47 PM
Good stuff despite the shoulder pain bro.

Thanks C!

MNRob
11-16-2008, 06:11 PM
I lifted forks and cheesecake all week, and the occaisional sore leg from being attacked by the rudder!!!

Nice work bud!!!!!!

Irish Pilot
11-17-2008, 07:19 AM
Power Day 1

EDIT: Todays Weekly Weigh In: 182lbs (+2lbs since last week, 19lbs since Oct 1st)

5 Minute Cardio Warmup

Flat Bench Press
225x5
225x5
250x5
250x5
250x5

Heavy Weighed Dips
45x5
90x5
90x5
90x5

BORs
205x5
225x5
225x5
225x5
230x5

Seated OH Press
105x5
135x5
135x5
135x5
140x5

Heavy Straight BB Curls
105x5
135x5
145x5
150x5
155x5

Absolutely awesome feeling day today. I was a little worried since I had 4 long days off. Was out of town with college friends so no lifting and some serious eating. I thought I would be sluggish...but it was the absolute opposite. I must have gotten some serious recovery. My alarm didnt go off this morning so I got out the door late. Mondays the gym is filled with all the weekend warriors (the people who work out one day a week after feeling bad about being lazy over the weekend.) I had trouble finding parking, etc. so I was just pissed. I think it worked in my favor though...I was jacked all morning trying to save time.

Bench went up again. For some reason I struggled a little on the 5th rep of the 4th set, so I was a little nervous about set completion on the 5th set. It went EASY. I should be able to add weight next week. Rows went up, ohp went up, and curls really went up. I thought "I must be rocking my back" when doing them, so I stood against a pillar to make sure I didnt rock. I only planned to 2 working sets, but everything felt so easy so I kept adding weight. I had to force myself to end the sets.

Never underestimate the aid of taking a few short days off for rest and recooperation.


http://farm1.static.flickr.com/8/9726775_4f65fe09d3.jpg

borracho
11-17-2008, 01:06 PM
Damn dude...that was an awesome workout indeed. Keep it up...nice work.

Irish Pilot
11-17-2008, 03:35 PM
Damn dude...that was an awesome workout indeed. Keep it up...nice work.


Thanks bud! Tomorrow is a big day...20rep squats, deads, squats. I had back issues last week doing deads so Im hoping I can go 110% tomorrow!

-JM-
11-18-2008, 01:03 AM
Damn dude...that was an awesome workout indeed. Keep it up...nice work.

x2. Great benching! Strong mofo...

Irish Pilot
11-18-2008, 07:18 AM
Power Day 2

10 Minute Cardio Warmup - Row Machine

20 Rep Squat
165x20

Deadlifts
135x5
225x5
315x5
365x5
365x5
365x5

Squats
225x5
225x5
245x5
245x5
245x5

Front Squat
135x5
135x5
155x5
155x5
155x5


BOOYAH!

Back in business. Had a bum day last week on this day and missed on deads and ended up with some good lower back pain-pinch. I was a little paranoid about today, but went in and pulled the 365 again...and fairly efficiently. I wont say it was easy, but I will say that I could have added 10lbs. Got all sets and reps without faulting. Made sure to do enough warmup sets that I could verify that everything was solid before going heavy. The 365 felt smooth. I really wanted to add weight, but I figured after last week that I should stick to plan and complete all my sets and reps just for mental confidence...then move up next week. Ill be shooting for 375 next week. On a funny note, I kept screaming in my head "Light Weight!" (aka Ronnie Coleman style.) Always thought that was amusing in his vids, so I tried it on for size.

20rep squat went smooth...still ramping weight according to scheduling on that lift. Squats went well. Got out all the volume without issue, though I still feel that these are a weak point for me. Seeing slow gains, but Im also probably overly cautious about adding weight for some reason. Front squats were decent, but I was drained by that point. Felt like a zombie.



http://www.piepalace.ca/blog/wp-content/uploads/2006/09/sw-awesome.jpg

Irish Pilot
11-18-2008, 07:18 AM
x2. Great benching! Strong mofo...

Thanks man. I think benching is a strong point for me. Ive always enjoyed chest work (who doesnt right?). I get compliments at the gym for how much I can press for a guy my size. Unfortunately I dont have monster pecs to go with it yet though :( Hopefully this bulk will add some good mass though, and once I cut I should get some better definition on them. Ive stayed "husky" and have yet to go below about 12%bf. This spring I plan to cut down to single digits to give my hard earned mass some definition.

borracho
11-18-2008, 08:03 AM
Super nice DLs man...365x5 for 3 sets is niiice.

Irish Pilot
11-18-2008, 08:56 AM
Super nice DLs man...365x5 for 3 sets is niiice.

Thanks bud. Im planning for 370-375 next week ;) Ive also got to pull 420x1 at some point to beat Flynn in a little side bet.

-JM-
11-19-2008, 01:21 AM
Thanks bud. Im planning for 370-375 next week ;) Ive also got to pull 420x1 at some point to beat Flynn in a little side bet.

Lol, I think you might smoke it first! 365x5 x3. ....Damn nice pulling! I noticed how much my slowed down with just an extra 20lbs. You could smash 420x1 anytime you wanted fo' sho!

Coke
11-19-2008, 06:01 AM
...Back in business...

No kidding, looks great.

Irish Pilot
11-19-2008, 06:33 AM
Lol, I think you might smoke it first! 365x5 x3. ....Damn nice pulling! I noticed how much my slowed down with just an extra 20lbs. You could smash 420x1 anytime you wanted fo' sho!

Yeah I was thinking for as easy as the 365 was, 420x1 should be definately doable. Now just to find the right day next week to do it.

Irish Pilot
11-19-2008, 06:34 AM
No kidding, looks great.

Thanks again Coke!

Irish Pilot
11-19-2008, 06:46 AM
Chest, Tri's, & Shoulder Hypers

10 Minute Cardio Warmup

Incline DB Press
50x10
70x10
75x10
75x10
75x10

Flat BB Press
Wide Grip 155x10
Narrow Grip 135x10
Wide Grip 155x10
Narrow Grip 135x10
too easy still!

Weighted Dips
BW+45x10
BW+45x10
BW+45x10
BW+45x10

Standing OH Press
95x10
95x10
95x10
95x10

Seated Rear Incl. Laterals
25x10
25x10
25x10
25x10

Ab Work

Added some much needed weight and reps today. Took Dips up to full 4 sets, added weight on wide and narrow bench (and still need more!) and added sets on OH Press. Replaced tricep isolation with rear laterals. My tri's were sore enough last week after the chest work that I dont think they need much isolation. Ill just have to keep track of them closely. No rest day today (which is the normal schedul) because tomorrow afternoon I am off on a 4 day adventure to Chicago. Back & Bi's tomorrow and then 3.5 rest days.

Got a bodpod eval next week to see how my bulk is going. Im considering starting a cut when my current Results stash runs out. I have yet to make single digit bf% and would like to get down to it and bulk from there. I feel great about my gains on this bulk, but still a little self-consious about getting so thick. That bodpod should tell me exactly what the makeup of my 20lb gain is.

Double shot today:


http://icanhascheezburger.files.wordpress.com/2008/11/funny-pictures-turtles-run-into-an-alligator.jpg

http://icanhascheezburger.files.wordpress.com/2008/11/funny-pictures-your-cat-is-almost-level-68.jpg

-JM-
11-19-2008, 01:10 PM
BAM!! Irish 'Perfect Sets' Pilot! nice job. Precision.

BTW getting thick is gooooood!

borracho
11-19-2008, 08:15 PM
Nice work as usual...it'll be interesting to see what a 4 day break will do for you.

Irish Pilot
11-20-2008, 08:05 AM
Back & Biceps Hypers

10 Minute Cardio Warmup

Seated DB Curls
40x10
45x10
45x10
45x10
(shoulder pain)

Straight BB Curls
100x10
100x10
100x10
100x10

Weighted Reverse Chins
BW+20x10
BW+20x10
BW+20x10
BW+20x10

TBar Rows
145x10
145x10
145x10
145x10

BORs
135x10
135x10
135x10

Decent day. Fighting a cold so I was dragging a little bit. Had to add an extra minute or two occasionally between sets for catching my breath. Off to Chicago. See ya next week :hello:


http://www.richard-seaman.com/USA/Cities/Chicago/Landmarks/ChicagoAtNight1.jpg

-JM-
11-21-2008, 07:52 PM
Had to add an extra minute or two occasionally between sets for catching my breath.

What a wuss!!

............Solid as usual man!

Was gonna say, while you were away, try and get to 'Ginos East'......best pizza ever. Thats a bold statement but its true.

Bit late so pay no heed.

I pulled 550lbs while you were away btw:clown:

Irish Pilot
11-23-2008, 03:26 PM
What a wuss!!

............Solid as usual man!

Was gonna say, while you were away, try and get to 'Ginos East'......best pizza ever. Thats a bold statement but its true.

Bit late so pay no heed.

I pulled 550lbs while you were away btw:clown:

Hey man Im sick as a dog! Still am today as well :( Didnt do the Gino's thang, but Ive had it before. This time we did Giordano's (sp?). Not bad...the usual Chicago "Award Winning Deep Dish." A little different sauce than I usually like...but hey, first pizza that Ive really had in months so it tasted great.

Irish Pilot
11-23-2008, 03:38 PM
Lower Body Hypers

Got back in town early enough today that I figured I would sneak in my lower hyper day. Still fighting a cold, but it felt good to get my sweat on.

10 Minute light Cardio Warmup

20 Rep Squats
175x20
easy

Squats
245x8
245x8
245x8
245x8

Leg Press
360x10
360x10
360x10
360x10

Leg Curl
130x10
130x10
130x10
130x10

Calf Raises
365x12
365x12
365x12
365x12

TIME TO MAN UP ON SQUATS.
Ive been passive with myself on squats for some reason...being slightly nervous to get under a loaded bar. Im overly paranoid about form, etc. and I need to man up and load heavy and get 'er done. Today again I put on my 5x5 working weight and did 4 sets of 8. Why the hell then am I using that as working weight on heavy days? Ive been doing them deep and slow...but now its time to start packing the weight on. I think I am grossly underestimating my 1RM and 5x5 working weight on squats. I did a test 1RM last week (I rarely do my 1rm's unless I am testing myself out of routine curiosity) and easily banged out 305. I know I can push more...Ive just been timid. So this week its time to really start loading the bar on all lifts...especially squat. Now to get some rest and kick this damn f'n cold!


http://www.fearlessrealestateinvesting.com/no-excuses.JPG

Irish Pilot
11-23-2008, 03:59 PM
Heres a few shirted pics from tonight. Two things to keep in mind: I cant take pictures worth a ****, and I have no idea how to pose, etc. Just wanted to snap a few bulk progress shots with the old camera before it gets replaced.

[LEFT]http://i178.photobucket.com/albums/w245/TaylorDaly/1-11.jpg


http://i178.photobucket.com/albums/w245/TaylorDaly/2-8.jpg


http://i178.photobucket.com/albums/w245/TaylorDaly/3-2.jpg

-JM-
11-24-2008, 05:20 AM
Nice session back man!


20 Rep Squats
175x20
easy


Did you see Zenmonkeys idea for a 20 rep squat race? First to 315x20? It would be an amazing achievement and a bit of sport!

Looking thick in the shots there. Keep up the great work!. Are you going to keep bulking? You should, put up some serious numbers!

Coke
11-24-2008, 05:51 AM
Looking solid in those shots...good leg day man.

Irish Pilot
11-24-2008, 07:08 AM
Nice session back man!



Did you see Zenmonkeys idea for a 20 rep squat race? First to 315x20? It would be an amazing achievement and a bit of sport!

Looking thick in the shots there. Keep up the great work!. Are you going to keep bulking? You should, put up some serious numbers!

Yeah I saw your guys' proposal. 315x20...damn that would be a long hard set. Im going to keep bulking for now...at least a month more anyway. Not sure Ill make it to the Feb 1st mark of the bulking contest though. I really want to start cutting down badly.

Irish Pilot
11-25-2008, 08:38 AM
Power Day 1

10 Minute Cardio Warmup

Bench Press
135x8
205x5
245x5
265x5 (+15)
265x5 (+15)

Weighted Dips
90x5
90x5
90x5

BORs
205x5
225x5
245x5
265x5
265x5 (crap form)

Standing OH Press
105x5
105x5
135x5
135x5
135x5

Weighted Chins
BW+35x5
BW+35x5
BW+35x5

Straight BB Curls
115x5
115x5
135x5
135x5

Well...bench is still moving up which is awesome. Unfortunately Im still battling a cold, and the rest of my performance was lackluster. As hard as I tried my mind just wasnt with the program today. I cut down a little volume, which was planned. Dips were good, BORs were good until the end. I think form was poor so Ill spend some time today reviewing videos again. OH Press was good though my legs did a little wabbling at the end lol. Got the weight up fine though. Weighted Chins were new and went fine. Im not sure if I was an animal last week or just miscounted the weight, but 135 was the best that I could put up solid reps today...and the journal says I did 155 last week. Not sure whats going on there...guess Ill find out next week.

I am seriously considering starting a cut after this Thanksgiving week. Im loving the gains on the bulk, but Im getting self conscious about the bf%. When I started this whole bit the plan was to cut to single digit bf% and then bulk up to around 12-14%. I would really love to stay between 6-8% and 12-14% during cuts/bulks. Who knows. I enjoy looking thick as much as the next guy, but I think I would find more motivation if I stayed a little leaner. Who knows. Ive got a bodpod eval tomorrow morning so I should find out how my bulk has been going. If my 25lb gain is mostly muscle I may have a hard time starting a cut. We shall see.


http://www.provocativeplanet.com/cowbell.JPG

ZenMonkey
11-25-2008, 02:11 PM
Nice pressing and pulling mate!

-JM-
11-25-2008, 04:17 PM
265x5 (+15)
265x5 (+15)


Wowsers! That is strong as hell. Truly.

So, you up for this 20 rep squat/puke/stagger around gasping/fall down contest?

Coke
11-26-2008, 05:59 AM
Looking lean enough to keep bulking longer imo...way to raise up on the flat bench.

Irish Pilot
11-26-2008, 07:19 AM
The Results Are In...

Did my bodpod eval this morning and since my previous bodpod here are the results:

After about 7 weeks of caloric excess Im up 27lbs, with 13lbs muscle gain, 14lbs fat gain. BF is now 18%.

3.7lbs per week gain
1.8lbs per week of muscle gain
2lbs per week of fat gain

Thoughts:

Should have had a smoother transition from my initial cut to the bulk
Exceeded Mx+500 on average 2-3x weekly


Ill be honest, my diet was poor. I had really hoped for that ideal 3:1 gain, but instead got 1:1. I moved too quickly from a keto style (read: very low carb) caloric deficit to a higher carb caloric excess. I knew that would be an issue later. I also routinely (probably 2x weekly) ate above the maintenance +500 cals, letting the bulk caloric "excess" get to my head.

All in all Im mostly happy with the results considering the mistakes I made. My intentions were to pack on some quick mass before restarting the journey towards single digit bodyfat. As much as I would love to keep bulking, Ill be honest and say that Im too vain. My ideal bulk-cut scenario would be fluctuating between 8%bf and 12-14% as mentioned before. What I will do now is try to cut down to 8%bf, and then take what Ive learned and clean bulk from there. Id like my next bulk to be a longer one though. Im excited for the cut...however Im not excited to go back to a strict diet.

For now Ill eat at Mx for the next two weeks while I bring the carb level down and the proteins up. The cut plan will loosely be to eat ~300 grams of protein every day and fill the rest with healthy fats and appropriate carbs. Not sure if Ill change my routine or not. I know you are only supposed to lower cals and add cardio, but...

As far as cardio, what worked for me in the past was a mix of HIIT and LISS. I lost just over 30lbs, of which only .5lbs was muscle (according to the bodpod).

Viva La Vida Bitches!


http://latimesblogs.latimes.com/photos/uncategorized/2008/05/07/coldplay_viva_la_vida.gif

Irish Pilot
11-26-2008, 07:30 AM
Power Day 2

10 Minute Cardio Warmup - Row Machine

20 Rep Squat
185x20

Squats
205x5
225x5
265x5
285x5

Deadlifts
225x5
315x5
365x5
365x5

I am absolutely sick as a dog today. This crummy cold has finally caught up with me. I worked until about 10pm last night, and then spent the rest of my night trying to sleep over the caughing and hacking. All in all about 3 hours of sleep before my 630am bodpod this morning. Not making excuses, but you know how that crap goes. I had no energy so I cut down todays volume quit a bit. Got to throw up in the gym bathroom, however not for the proud reason of working too hard unfortunately. Wiped down my squat rack good and headed home in shame lol.


Happy Thanksgiving All. Hope this finds you and your family healthy and happy for the holidays.


http://users.myexcel.com/n7il/enlightenment/DOT_Sign.jpg

Irish Pilot
11-26-2008, 07:37 AM
Nice pressing and pulling mate!

Thanks Zen!


Wowsers! That is strong as hell. Truly.

So, you up for this 20 rep squat/puke/stagger around gasping/fall down contest?

Thanks buddy. Unfortunately since Im gonna start a cut I wont be competing, but Im definitely going to watch you boyz go at it if you do! Some of my goals for my next bulk though will be a 300x20 breathing squat and a 300lb working flat bench weight.


Looking lean enough to keep bulking longer imo...way to raise up on the flat bench.

Thanks for the support Coke, and I really appreciate you tagging along with my journal. Im hoping that in about 10yrs I can move weight like you, you massive s.o.b. 400+lb squats and 350+ rows? Your killin me smalls!

borracho
11-26-2008, 08:42 AM
Wow dude...that was a good workout even for someone not sick..you should be really happy with that workout. Looking good...185x20 followed by 285x5s aaaand then DLs is a big day...and the pressing and rows from yesterday makes you an *******!
Good job dude..

Irish Pilot
11-26-2008, 08:53 AM
Wow dude...that was a good workout even for someone not sick..you should be really happy with that workout. Looking good...185x20 followed by 285x5s aaaand then DLs is a big day...and the pressing and rows from yesterday makes you an *******!
Good job dude..

Thanks man. I actually swapped around the squats and deads today and really liked it. I normally would do the 20s, deads, then squat for no particular reason. Hopefully when I cut down I find some decent thickness worthy of my numbers lol! Now to make sure my lifts dont come down much if at all during the cut...

-JM-
11-26-2008, 08:56 AM
Solid day for someone who is sick bro.

Rest up get your vitamins!

Im glad you are cutting in a way.......it gives me time to catch up with your lifts :)

borracho
11-26-2008, 08:57 AM
Thanks man. I actually swapped around the squats and deads today and really liked it. I normally would do the 20s, deads, then squat for no particular reason. Hopefully when I cut down I find some decent thickness worthy of my numbers lol! Now to make sure my lifts dont come down much if at all during the cut...

You seem to have a good handle on what you're doing with the workout and diet..I wouldnt worry too much about it dude. I just hope I can catch up to you now that you're on a cut...nevermind the fact that I am like 50+ pounds heavier. :D Have a good thanksgiving man!

Irish Pilot
11-26-2008, 09:28 AM
Unless I somehow continue to make gains while I cut! ;) Not likely however.

Irish Pilot
11-26-2008, 04:16 PM
Trying to come up with a cutting plan today. Ive been considering whether or not to change routine, and I think I want to continue trying something different. Id like to find something that I can carryover into my bulk in the spring...something I can actually stick with for a few months instead of an 8 week series.

The plan is to use a WS4SB variant.

jed
11-26-2008, 05:40 PM
sup bro. your damn good at what you do, will be stoppin in here more often for some motivation. keep up the great work man.

Irish Pilot
11-26-2008, 05:44 PM
sup bro. your damn good at what you do, will be stoppin in here more often for some motivation. keep up the great work man.

Thanks for the support jed!

-JM-
11-27-2008, 01:24 AM
Ive heard a lot of positive things about that WS4SB routine.

I first saw it here:
http://startingstrength.wikia.com/wiki/Westside_for_Skinny_Bastards

This has a few more details than the viking dude has provided, like the cycle template and what not.

As they both state, it is a slight variation of Defrancos original.

Will certainly be interesting to see how a routine like that develops on a cut. Youre the man for the job!

Good luck IP :shoot:

Irish Pilot
11-27-2008, 08:36 AM
Ive heard a lot of positive things about that WS4SB routine.

I first saw it here:
http://startingstrength.wikia.com/wiki/Westside_for_Skinny_Bastards

This has a few more details than the viking dude has provided, like the cycle template and what not.

As they both state, it is a slight variation of Defrancos original.

Will certainly be interesting to see how a routine like that develops on a cut. Youre the man for the job!

Good luck IP :shoot:

Yeah I looked at the WS4SB as well as the Westside for BBers and liked the Viking setup. Thanks for the link though, I like the way they layout the cycle template. Id love to use this to keep bulking, but Im just too damn self conscious to keep adding bf%. Heres to hoping for a quick cut and then back at it!

Irish Pilot
11-27-2008, 09:41 AM
Thanksgiving Weigh In: 186lbs. (home scale). The cut begins!

Irish Pilot
11-28-2008, 08:41 AM
Upper Body Max Effort

Flat Bench Press
205x5
225x5
255x5
260x3

DB Incline Press
75x10
75x10
75x10
75x10

BOR
135x10
135x10
135x10
135x10

Rear Delt Flys
20x10
20x10
20x10
20x10

Hanging Leg Raises
x10
x10
x10
x10

20 Minutes HIIT Cardio
yeah fatty!

Still got the major sniffles, but needed to get back in the gym anyway. Hit decent numbers, but was definately working at 90% of what Im capable. Oh well...still got something done. The cardio was a bitch as my nose started to "burn" if you will from the cold. My lungs also hurt some. Im liking the volume on this westside split. Im glad I dialed it down some for cutting. I think my previous routine on a caloric deficit would have been overtraining. Oh yeah...forgot how much I hate cardio!


http://images.zwani.com/graphics/funny_pictures/images/99funny-pictures213.jpg

-JM-
11-28-2008, 04:24 PM
Nice start to the split man. Soild effort even with the cold hanging over you!

Cardio schmardio. I have until 1st jan to keep fatting it up.......oh yeah.

Irish Pilot
11-29-2008, 10:17 AM
HIIT Day

20 Minutes HIIT.
10 minutes walking post.

Feeling a little better today. Still congested, but he HIIT went well nonetheless. I think the plan will be to do HIIT on rest days and LISS on working days. Ill take at least monday off.

-JM-
11-29-2008, 02:27 PM
HIIT Day

20 Minutes HIIT.
10 minutes walking post.

Feeling a little better today. Still congested, but he HIIT went well nonetheless. I think the plan will be to do HIIT on rest days and LISS on working days. Ill take at least monday off.

Nice job, glad your feeling better. I was gonna mention about LISS cardio on lifting days. Not that I would know but I have been reliably informed...(Zenmonkey)

Irish Pilot
11-29-2008, 04:12 PM
Yeah...its not quite as big a deal as people make it out to be though (catabolism). On my first cut I lost almost 35lbs, and only .5lbs of it was muscle based on bodpod evals. At the time, HIIT was the ONLY cardio I was doing. Now for a guy that is 250+lbs with lots of tissue to lose and a lot of weight to cut...certainly.

Edited to say "cardio." I was of course still doing weight training as well.

-JM-
11-29-2008, 04:48 PM
I know natha about that stuff:)

Irish Pilot
11-30-2008, 09:38 AM
Lower Body Max Effort

10 Minute Cardio Warmup
3x10 Box Hops

Deadlift
135x8
205x5
225x5
245x5
265x5
265x4
265x3 (sumo)
265x3

Squats
Barx10
135x8
205x5
225x5
245x8
245x8
245x8

Machine Leg Curls
140x10
140x10
140x10

Wrist Rollers
15lbsx3

45 Minutes LISS
3.5 Incline, 3.8 Speed, 130bpm

20 Minutes Shoveling
Snowy Driveway. Damnit.

Mediocre session today. Deads felt week and I had to make a concerted effort to keep from arching my back. I still would like to get some coaching on these. Im concerned Im sacrificing form for weight. Tried a sumo set out of curiosity...felt awkward. Never done em before so I really am not up on the correct way to do it, just went by what Ive seen on Ryan Celli videos lol.
Squats were o.k. Man I forgot how much I hate extended LISS. Watched part of Rocky II on the ole ipod to pass the time and still got bored as hell.

Still felt like I was dragging today for some reason. Again my mind wasnt in the game. Spent some time the other day talking with a friend who is a personal trainer, degree and all. Someone who's opinion I respect. It was nice to talk shop with someone who knew the game...someone who's opinion comes from a few years experience and several years education. I showed him the westside split and he liked it. He still contended that he has consistently seen the best results in BB'er style lifters from 4 day splits that hit nearly everything twice...even for a "cut." He very much thinks Lyle McDonald style...focus on compounds, but add accessories enough to make sure everything gets touched. This is basically the same as the WS4SB layout, but he thought I should continue to research to make sure everything is included, so its ready come bulk time. Who knows.



http://www.totalgamingnetwork.com/main/picture.php?albumid=53&pictureid=502

-JM-
11-30-2008, 02:48 PM
Dude dont even worry about today. Doesnt seem you were yourself at all.....

BTW if this is what cutting does (instantly) well im just gonna stay on the fat train:).....

The effects of that cold will probably linger for a while bud!

Irish Pilot
11-30-2008, 03:21 PM
I dont remember losing strength too quickly cutting before, and Ive been eating at Mx so that cant be it. Its either the cold or its mental...or both lol.

Irish Pilot
12-01-2008, 07:20 PM
Alright, tomorrow morning starts a fresh day, and a fresh routine. Little mix of everything I like to get me motivated in the cut. My last few sessions Ive been sick and have felt out of it. Tomorrow starts a new.

Tuesday: Upper Body
Bench Press: 4x8
DB Fly: 2x10
Bent Over Row: 4x8
Dumbbell Shoulder Press: 3x10
Straight BB Curl: 3x10
Rope Tricep Pull-downs: 3x10

Wednesday: Lower Body
Front Squat: 4x8
Deadlift: 4x8
Lunges: 3x10
Hamstring Curl: 3x10
Standing Calf Raises: 3x10

Thursday: Cardio/Off

Friday: Upper Body
Weighted Dips: 4x8
Incline DB Press:2x10
Lat Pull-down: 4x8
Barbell Shoulder Press: 3x10
Front Lateral Raises: 3x10
Weighted Chins: 3x10

Saturday: Lower Body
Back Squat: 4x8
Stiff-Legged Deadlift: 4x8
Leg Press: 3x10
Hamstring Curl: 3x10
Seated Calf Raises: 3x10

Sunday: Cardio/OFF
Monday: OFF

borracho
12-01-2008, 07:24 PM
I know you've been sick but your pressing strength has been looking pretty damn good dude...hope the cut looks well...though I def think you should ride the bulk wave a little longer but I think you're making the right decision for yourself. Good luck on the new workout.

Irish Pilot
12-01-2008, 07:59 PM
Thanks B. Yeah I went back and forth on starting the but, but I figured at some point Ive got to cut down to my goal and Im getting uncomfortable with my bf%. Thanks for the support!

jed
12-01-2008, 08:03 PM
hope you fix things with how your feelin soon man. dont worry about it, people have off weeks all the time. youll be back at it with scary force in no time dude!

Irish Pilot
12-02-2008, 07:27 AM
Upper Day 1
Back In Action!


hope you fix things with how your feelin soon man. dont worry about it, people have off weeks all the time. youll be back at it with scary force in no time dude!

Thanks for the shout jed. I got right back in the swing of things today. Still a few sniffles, but energy was nearly back to 100%.

Flat Bench
210x8
210x8
210x8
210x8

DB Fly
50x10
50x10

Barbell Rows (to floor)
155x8
155x8
155x8
155x8

DB Shoulder Press
55x10
55x10
55x10

Straight BB Curl
95x10
95x10
95x10

Skulls Oly Tri Bar
60x10
60x10
60x10

DB Shrugs Up, Pinch, & Hold
90x10
90x10
90x10

30 Minutes LISS Cardio
3.5 Incline, 4.0 Speed, 135bpm (according to treadmill)
Always easy to have a higher pulse post weight training.


http://failblog.files.wordpress.com/2008/11/fail-owned-stereo-thief-remote-sign-fail.jpg

-JM-
12-02-2008, 08:24 AM
Back to the immaculate rep sessions man! :)

Solid effort, glad youre on the mend. Nice volume on the bench....tiring stuff.

What about your 420 pull?

Irish Pilot
12-02-2008, 08:59 AM
Back to the immaculate rep sessions man! :)

Solid effort, glad youre on the mend. Nice volume on the bench....tiring stuff.

What about your 420 pull?


Well...tomorrow might be the day to try based on how Im feeling. That would be an awesome pull for me, not sure I could do it though lol!

jed
12-02-2008, 09:20 PM
damn dude that workout was sick!! 210 4x8 on bench is punishing, and those rows!! :O

Irish Pilot
12-03-2008, 08:20 AM
damn dude that workout was sick!! 210 4x8 on bench is punishing, and those rows!! :O

Thanks! I absolutely hate my squat, but I love the bench!

Irish Pilot
12-03-2008, 08:28 AM
Lower Day 1

10 Minute Cardio Warmup

Squats
225x8
225x8
225x8
225x8

Deads
295x8
295x8
295x8
295x8

DB Lunges
60x10
60x10
60x10

Leg Curl
130x10
130x10
130x10

Standing Calf Raise
315x10
315x10
315x10

Hanging Leg Raises
x10
x10
x10
x10

20 Minutes Post Cardio LISS
3.5Inc, 3.8 Speed, ~135bpm

Ran out of time this morning. I was dragging after working a 12hr day yesterday and a poor nights sleep. My last set of squats essentially turned into breathing squats on the last 4 reps lol.


http://blog.theavclub.tv/wp-content/uploads/2008/04/dacing-fail.jpg

-JM-
12-03-2008, 04:30 PM
Wow, killer volume throughout that whole session IP. Nice work!

Irish Pilot
12-05-2008, 09:58 AM
Wow, killer volume throughout that whole session IP. Nice work!

Thanks boss!

Irish Pilot
12-05-2008, 10:05 AM
Upper Day 2

10 Minute Cardio Warmup

Weighted Dips
BW+50x8
BW+50x8
BW+50x8
BW+50x8

Incline DB Press
70x10
70x10

Lat Pulls
140x8
140x8
140x8
140x8

OH Press
105x10
105x10
105x10

Front Raises
20x10
20x10
20x10

Weighted Chins
BW+25x10
BW+25x10
BW+25x10

EDIT: 30 Minutes LISS Cardio
3.5 incline, 3.8 speed, 130bpm
Pretty good feeling workout today. I think Im going to make this the light day and Day 1 a heavy day of lower reps. Solid session though I thought. It was fun anyway lol.

Here's one of my favs...


http://lh5.ggpht.com/_TY-ipayUxBE/STWPc5DEIeI/AAAAAAAAKu4/jtyuHqefIQI/s800/caution_sparta.jpg

-JM-
12-05-2008, 11:08 AM
Seriously man, those weights for that kind of volume is awesome. Well done!

Those dips and chins........damn!

Irish Pilot
12-05-2008, 11:49 AM
Seriously man, those weights for that kind of volume is awesome. Well done!

Those dips and chins........damn!

Thanks bud. Im starting to worry a little bit that this might end up being still too much volume on the cut. Im definately sweating more than I have before. I may have to combine some things into compound lifts to spare volume. Who knows lol, still learning as I go.

Irish Pilot
12-06-2008, 10:29 AM
Lower Day 2

10 Minute Cardio Warmup
4x10 Box Hops

Squats
225x8
225x8
225x8
225x8

Leg Press
360x10
360x10
360x10

Leg Curl
140x10
140x10
140x10

Standing Calf Raises
370x10
370x10
370x10

TBar Rows
180x10
180x10
180x10

Great day today. Squats felt awesome which was great as I felt like I struggled in the Day 1 Lowers. Still feeling out what exercises I like in this setup. Didnt necessarily want a back exercise in the lower, but I wanted to do the TBar Rows yesterday and since I didnt have it written in my notebook I completely forgot to. Got 'er done today though.


http://i178.photobucket.com/albums/w245/TaylorDaly/1224971140208jn8.jpg

jed
12-06-2008, 02:59 PM
sweet mother mary, bro. your workouts are SICK. props on that starwars picture too.

Irish Pilot
12-06-2008, 03:35 PM
sweet mother mary, bro. your workouts are SICK. props on that starwars picture too.

Lol thanks. That pic makes me laugh every time I see it.

Coke
12-06-2008, 06:23 PM
Good job all around, nice flow with the new plan.

-JM-
12-07-2008, 06:15 AM
Nice lower session Irish!

Not fancy throwing some stiff legged deads in there?

Irish Pilot
12-07-2008, 06:44 AM
Nice lower session Irish!

Not fancy throwing some stiff legged deads in there?

They were supposed to be in there...but I had another long day prior with little sleep so I was dragging. Excuses excuses I guess...but I could barely feel my legs when I walked out of the gym, so I think my lower body got the idea lol.

-JM-
12-07-2008, 06:49 AM
I could barely feel my legs when I walked out of the gym, so I think my lower body got the idea lol.

Thats the ticket!:thumbup:

Something strangely satisfying about limping out of the gym after a leg day......

Irish Pilot
12-07-2008, 09:38 AM
Abs & Cardio

10 Minute Cardio Warmup - Row Sled

Ab Training
Weighted Crunches
Hanging Leg Raises

15 Minutes HIIT Bike
15 Minutes HIIT Run
45 Minutes LISS
3.5 Inc, 3.8 speed, 135bpm

Had some of my favorite pizza that I havent had in nearly a year, so I was feeling like a fatty this morning...hence the nonstandard cardio. Bleh.


http://img115.imageshack.us/img115/981/292566271842b6c44ef8ft0.jpg

Irish Pilot
12-07-2008, 09:58 AM
Sunday Weigh In

Well, like I said I had some Za last night so Im confident I added some water weight, but still:

179lbs (-7lbs)

Down 7lbs in two weeks. A little more than I expected lol. Im guessing some of it is from water weight etc being on a higher carb bulk to a lower carb cut. Funny thing is, Ive been eating at Mx up until day before yesterday, my only change being to add cardio. Normally I would be paranoid about catabolism with that kind of weight change...but how could I be if Ive been eating at Mx?

borracho
12-08-2008, 10:11 PM
Wow....7lbs huh?
Work outs are looking good dude...I wish I could say the same on my own but glad that all my WBB brethren are holding their own!

Keep it up dude!

Irish Pilot
12-09-2008, 10:28 AM
Upper Day 1 - Power Session

10 Minute Cardio Warmup

Flat Bench
Bar x10 (narrow, norm, wide)
205x8
225x5
245x5
265x5
265x5
245x8

DB Flys
55x8
55x8
55x8
55x8

Heavy TBar Rows Slow down, Explode up
225x5
225x5
225x5
225x5
225x5

OH Press
135x5
135x5
135x5
135x5

Straight BB Curl
115x5
115x5
115x5
115x5
115x5

Shrugs
245x8
245x8
245x8
245x8

30 Minute Cardio - LISS
3.5 Inc, 3.8 Speed, ~128bpm

Sluggish day today. I was motivated to get to the gym, but completely uninspired while in the gym. Im such an indecisive ******, I still am not sure that this routine is what I need right now. Sadly, what I need is consistency and I cannot seem to find it. Im in the gym enough, and holding solid numbers...but I need to stop changin my routine. I need to focus on compound lifts, and I know that...but...dunno. I keep finding it hard to accept that only simple compound lifts and short workout duration will get me to where I want to be. Still I see thread after thread of people with great success with bigger 4 day splits on other forums, with usually only single compound lifts a day. Who knows. If only it were so simple that there were one proven way to get there for everyone. Plan for today?



http://i526.photobucket.com/albums/cc344/vikessoccer13/1z330i0cc7.jpg

-JM-
12-10-2008, 01:30 AM
Strong session Irish. Your bench is bull strong!

Are you really going to change the routine again?

You know what you are talking about and I suppose its so important to find something that works for YOU no matter what others are doing. Another aspect is finding something that you enjoy getting into the gym and doing.

Irish Pilot
12-10-2008, 07:44 AM
Lower Hyper Day

10 Minute Cardio Warmup

Squats
135x8
205x8
225x8
225x8
225x8
225x8

Deads
135x8
225x5
295x8
295x8
295x8
295x8

DB Lunges
60x10
60x10
60x10
60x10

Standing Calf Raise
315x10
315x10
315x10

Ab Work
Hanging Leg Raises
Weighted Cruches

20 Minutes Post Cardio LISS
3.5 Inc, 3.8 Speed, ~130bpm

Ran out of time this morning for Leg Curls. I definately need to find a way to seperate my squats and deads...maybe moving deads to upper day. Im still looking at other routines. I came to the conclusion this morning that I need to shift focus a little bit. Ive been so obsessed with this whole thing that I spend too much damn time on the forums and because of it Im losing patience with my progress. Make no mistake, I need to keep hitting the iron...I just need to stop thinking about it for hours in the day. Therefore Im grounding myself to the journal section only for awhile in an effort to take my mind off things for awhile to prevent burnout.


http://farm3.static.flickr.com/2366/2362300233_de5e9cd500.jpg

borracho
12-10-2008, 07:49 AM
Two pics above is spot on...wish it were from the back side though.

I know you're probably frustrated with the inconsistency in the routine(s) but you should be proud that you're still holding down the numbers that you are. Very impressive numbers!

hug dog
12-10-2008, 10:53 AM
Studly work out as usual. I go here to push myself harder and to check out the funny pictures. Hey if you get a chance you should join in here: http://www.wannabebigforums.com/showthread.php?t=118918

I am trying to push myself so I thought a rain to 500 lb dead lift would be fun.

Coke
12-11-2008, 05:51 AM
Sometimes the routine planning and what not should take a back seat...getting in the gym and being consistent is key anyways and you are doing just that - doing very well bro.

Irish Pilot
12-11-2008, 07:23 AM
Two pics above is spot on...wish it were from the back side though.

I know you're probably frustrated with the inconsistency in the routine(s) but you should be proud that you're still holding down the numbers that you are. Very impressive numbers!

Thanks B. I dont know if frustrated is the right word, but Im one of those people who thinks he can always improve and moreso "optimize" everything...therefore I keep changing the routine and trying other things. I need to knock it off lol!


Studly work out as usual. I go here to push myself harder and to check out the funny pictures. Hey if you get a chance you should join in here: http://www.wannabebigforums.com/showthread.php?t=118918

I am trying to push myself so I thought a rain to 500 lb dead lift would be fun.

Thanks Dog...good to see someone is enjoying the pics! I try to keep it interesting and semi-clean ;) Im definately going to follow the deadlift comp. Since Im cutting I dont think Ill be able to add that much, but Ill be watching those of you who try!


Sometimes the routine planning and what not should take a back seat...getting in the gym and being consistent is key anyways and you are doing just that - doing very well bro.

Solid advice as usual Cocoa. Much appreciated.

Irish Pilot
12-11-2008, 07:25 AM
Ab Work & Cardio

Hanging Leg Raises
Weighted Crunches

60 Minutes LISS Cardio
3.5 Inc, 3.8 Speed, ~135bpm


http://blog.beliefnet.com/moviemom/run%20fat%20boy%20run.jpg

borracho
12-11-2008, 09:13 AM
Im one of those people who thinks he can always improve and moreso "optimize" everything...therefore I keep changing the routine and trying other things. I need to knock it off lol!



Well...the good part in that is that you eventually will find what works best for you..experimentation is always a good thing...well, usually always..keep it up skinny!

Irish Pilot
12-12-2008, 06:57 AM
Upper Rep Day

10 Minute Cardio Warmup

Weighted Dips
BWx10
BW+50x8
BW+50x8
BW+50x8
BW+50x8

Incline DB Press
75x10
75x10


Deadlift
225x10
295x8
295x8
295x8
295x8

Weighted Reverse Chins
BW+30x10
BW+30x10
BW+30x10

Seated DB Curls
40x10
40x10

Standing OH Press
95x10
95x10
95x10

30 Minutes Post LISS Cardio
3.5 Incl, 3.8 Speed, ~140bpm :0

Mojo was definately back today. Usually my heartrate goes down every week as my body gets used to the cardio. For some reason today I just couldnt get it out of 140. Ran out of time and didnt get my shrugs in so Ill have to throw them in tomorrow. Doing deads today instead of tomorrow was a WISE choice. They felt easy as compared to having them follow up squats.


http://www.hilariousfunny.com/0011hilarious_funny_picture.jpg

borracho
12-12-2008, 07:47 AM
Super nice dips...and deads. 295 does not seem like much but when you do 8 reps and multiple sets...it turns out to a lot of volume.

-JM-
12-12-2008, 08:06 AM
^ Agreed!

WOs are consistently rock solid! Esp on a cut. Those Dips and Deads just leave me shaking my head in disbelief. Good work fella!

Do you get mega bored with the LISS? I saw the other day you did it for an hour ughh!

Irish Pilot
12-13-2008, 05:39 AM
Lower Strength Day

10 Minute Cardio Warmup

Squats
205x8
225x5
245x5
265x5
265x5

Ab Work
Hanging Leg Raises
Weighted Crunches

45 Minutes Post Cardio LISS
4.0 Inc, 3.8 Speed, ~135bpm

Well, Ive now worked 4 consecutive 12-14hr days so the going to the gym at 5am finally has caught up with me. Just totally out of gas this morning and could barely climb out of bed. Decided to head in and hit some squats and abs and a little cardio and now off to another 12+ hr day. Sounds like we will be flying to Texas today, and spent yesterday in Miami. Thank God cause its damn cold and snowy in the midwest! Maybe some cardio tomorrow and Monday off. I need some serious recoup.


http://icanhascheezburger.files.wordpress.com/2007/05/i-is-tired-wurk-too-hard.jpg

-JM-
12-13-2008, 07:17 AM
Try and get your rest when you can. I know how you feel with all the long working days! Ive been working day and night too for a while now. Roll on xmas and a bit of time off!!

Coke
12-14-2008, 07:04 AM
Hard at work dude, like them squats.

Irish Pilot
12-15-2008, 09:41 AM
Abs & Cardio

Ab Work
Hanging Leg Raises
Weighted Crunches

30 Minutes LISS Cardio
3.5 Inc, 3.8 Speed, ~132bpm

I was going to take today off, but just felt like getting in a little ab work and some walkin. As usual, the gym was crazy packed. There isnt too much that pisses me off at the gym, but Im oftly tired of all the people who only come on monday and make the place a damn madhouse. Friggin weekend warriors. Luckily they dont lift, they mostly stand around or do light cardio. Is social hour at the gym really necessary lol?


http://setxtrailerpark.com/bucksblog/wp-content/uploads/2008/03/old-people-bird.jpg

borracho
12-15-2008, 02:49 PM
As usual, the gym was crazy packed. There isnt too much that pisses me off at the gym, but Im oftly tired of all the people who only come on monday and make the place a damn madhouse. Friggin weekend warriors.




:D

As much as I bitch about lifting where I do, I am SO happy I dont have to deal with a mad house of people anymore...so ososo soosoooooo happy.

What are you weighing in at now?

Irish Pilot
12-15-2008, 03:53 PM
:D

What are you weighing in at now?

178 as of this morning. Ive been on the road a lot the past couple of days and though Ive eaten healthy, its usually been near maintenance. When Im really busy on the road I dont always like to be in a caloric deficit...its taxing on the mind and I need all the power my tiny brain can muster when Im workin.

-JM-
12-15-2008, 04:16 PM
Wow man, that weight is coming off fast! Nice job.

My gym is always heaving on a monday too. To the point of being dangerous I think. Annoying as hell!!

Isnt it a BF goal you are going for?

Irish Pilot
12-15-2008, 04:28 PM
Isnt it a BF goal you are going for?

Yup...8% God willing. If it takes too long Ill stop at ten. Id like to keep my bf% between 8 and 14 from now on.

-JM-
12-15-2008, 04:37 PM
8% is low. Im sure it would take a lot of work maintaining that over a long period. Not that I have been there in the last 20 years:)

Anyway, looks like things are moving pretty swifly for you anyway.

Irish Pilot
12-15-2008, 04:46 PM
Yeah I dont intend to stay that low. Probably try to cut to 8, the continue bulking and cutting between 8 and 14. Id like to get down to 8 every once in awhile just to see what Ive got underneath. If it turns out to be too much hassle, Ill aim for 10. Im an endo, so Ive never been there and it probably wont be easy to maintain. I gain WAY too easy. Ill probably try to sustain around 11 or 12.

Who knows till I get there though lol.

Irish Pilot
12-16-2008, 09:07 AM
Upper Power

10 Minute Cardio Warmup
Treadmill Run

Flat Bench
135x10
225x5
245x5
265x5
265x5
260x5

DB Fly
60x10
60x10

Deadlift
135x10
225x5
315x5
365x5
365x4
365x3

Standing OH Press
135x6
135x6
135x6
135x6

Straight BB Curl
115x5
115x5
115x5
115x5
115x5

Post Cardio LISS
4.0 Inc, 4.0 Speed, ~132bpm

Kind of a weird day. Starting to see some of my major compound numbers come down, which is normal for me when a few weeks into the cut. Didnt plan on pyramiding the deads like that, I just couldnt bang out the full 5. OH Press volume went up...and I felt like I could have added more weight too. My body is catching up on the cardio work. I really had to bump things up to get my 130+ bpm. My calves were starting to bark about 15mins into it.


http://www.demotivateus.com/posters/stormtrooper-star-wars-demotivational-poster.jpg

Irish Pilot
12-16-2008, 09:44 AM
Oh and some good news on the homefront. Come the first week-ish of July, Im going to be a father ;) The wife and I are very excited.

Dkalban
12-16-2008, 09:49 AM
Mazel Tov!

Is it a masculine child or a feminine child?

Irish Pilot
12-16-2008, 11:20 AM
Mazel Tov!

Is it a masculine child or a feminine child?

Too early to know ;)

-JM-
12-16-2008, 01:49 PM
Congratulations to you and your wife!!

Your life will never be the same again. In the best way imaginable!. Extremely happy for you guys!

Oh and that was a killer session too for sure. Awesome deads, so you miss a rep, so what. Bench was strong as always!

Coke
12-17-2008, 06:22 AM
Super announcement about the baby, congrats.

Irish Pilot
12-17-2008, 07:23 AM
Lower Reps Day

10 Minute Cardio Incline Jog

Squats
Back & Front Bar Warmup
225x8
225x8
225x8
225x8

Light Fronts
135x10
135x10

Leg Curl
140x10
140x10
140x10

Standing Calf Raise
385x10
385x10
385x10

30 Minutes Post Cardio LISS
6.5 Inc, 3.5 Speed, ~130bpm

Decent day. The lack of sleep and calories lately really has me dragging. Usually thats a sign for me to cut down to compound lifts only. We shall see. Its getting harder and harder to maintain desired heart rate on the treadmill. Tried something different today in regards to incline. Im also getting bored as hell doing it. Spent the half hour finishing "The Bank Job" on my ipod. Still was crazy bored. Time to research some other cardio options. Ugh. Cutting sucks.


6jKzr143K8U

Irish Pilot
12-17-2008, 02:23 PM
Two-A-Days
Afternoon Session

Ab Work
Hanging Leg Raises
Weighted Crunches

30 Minutes LISS Cardio
5.5 Inc, 3.8 Speed, ~130bpm

Many thanks regarding our pregnancy. Needless to say we are very excited, and nervous!

borracho
12-17-2008, 10:28 PM
bah! I am super jealous of your benching abilities...*******!

Congrats on the baby dude..I am sure it'll be here sooner than ya think! Cheers to the little one and yer ol'lady!

jed
12-17-2008, 10:32 PM
225 4x8 would eat me for lunch, good lifting there. keep in there bro. your prob gonna start gettin stressed cuz the kid (huge congrats by the way!!) but dont let it stop ya!!

Irish Pilot
12-18-2008, 08:44 AM
bah! I am super jealous of your benching abilities...*******!

Congrats on the baby dude..I am sure it'll be here sooner than ya think! Cheers to the little one and yer ol'lady!

Thanks B! Bench is my strong point. Now if I can just get my damn squat numbers up!


225 4x8 would eat me for lunch, good lifting there. keep in there bro. your prob gonna start gettin stressed cuz the kid (huge congrats by the way!!) but dont let it stop ya!!

Thanks Jed. We shall see about the stress. The iron is where I take out my lifes frustrations...so the more stressed the better lol.

Irish Pilot
12-18-2008, 08:48 AM
Cardio & Rest

15 Minutes Stationary Bike HIIT.

45 Minutes LISS Cardio
5.5 Inc, 3.8 Speed, ~130bpm

15 Minutes Hot Tub lol.

Walking out of the gym feeling like jell-o = success.


http://www.dailydemotivators.com/pics/fail_square_wheel_tricycle_gtfo_n00b.jpg

-JM-
12-18-2008, 01:20 PM
Hey Irish, just checking in. All the cardio everywhere makes me feel guilty ha ha!

Nice lower day. Great strength and endurance. On that note, youre maintaining strength just fine considering the weight loss. Thats for sure.

Irish Pilot
12-18-2008, 08:21 PM
Upper Rep

Weighted Dips
BWx10
BW+55x8
BW+55x8
BW+55x8
BW+55x8

Incline DB Press
75x10
75x10

Deadlift
295x8
295x8
295x8
295x8

Weighted Reverse Chins
BW+30x10
BW+30x10
BW+30x10

Seated DB Curls
40x10
40x10

Standing OH Press
95x10
95x10
95x10

Well, first evening workout in a long time. We are supposed to get 6-9 inches of snow tonight, which means I will be getting up at the crack tomorrow to snowblow instead of going to the gym and then working a 12 hour day...so I decided to bang it out tonight. My shuffle was dead which was a big bummer. I dont know how anyone could lift without decent tunage. Ugh. Decent night though. No post cardio, but I did an hour this morning so that should all work out ;)

Found out that I will be in Florida from the 26th to the 31st for work so it looks like no lifting from the 24th to the end of the month for me. Im cool with it though. Itll give me a few weeks to cool down and get rejuvinated. Ill still try to do my cardio though...maybe get out doors for some runs in the nice FL weather!


http://i18.photobucket.com/albums/b142/brainpoopie/8619.jpg

jed
12-18-2008, 09:30 PM
damn bro, that workout would rape me. those chins and dips were AWESOME. not to mention that kinda volume on deads w/ 295 is excellent.

borracho
12-18-2008, 09:52 PM
I'll second what jed sed (hah...jed...sed..) and then add that you're still a dick for your benching.
Enjoy the snow dude! We got about 1ft on monday night/tuesday morning...which made it a snow day for me...but I had school work to do so couldnt play. We were due in for another storm today/tonight/tomorrow but apparently it shot its load over NV. :D

-JM-
12-19-2008, 02:05 AM
:evillaugh:Great w/o duder! 2 sessions a day. Brutal.


shuffle was dead which was a big bummer. I dont know how anyone could lift without decent tunage

I used to think that but you can actually get used to it. My ipod is ~2 years old and pretty heavy so it was becoming a pain to lump around especially for deads when it was at risk of being crushed. I just stopped using it. Its not so bad. Also, I find that there is nothing like the cheesy dance muck that they play in the gym to make you angry.

Irish Pilot
12-19-2008, 05:01 AM
damn bro, that workout would rape me. those chins and dips were AWESOME. not to mention that kinda volume on deads w/ 295 is excellent.

Thanks Jed! Ill be dialing down the volume after christmas as I try to lose the final poundage. I always find on a cut that I get less and less energy, and if I dont simplify things I simply run out of gas. I seem to be holding my own for now though ;)


I'll second what jed sed (hah...jed...sed..) and then add that you're still a dick for your benching.
Enjoy the snow dude! We got about 1ft on monday night/tuesday morning...which made it a snow day for me...but I had school work to do so couldnt play. We were due in for another storm today/tonight/tomorrow but apparently it shot its load over NV. :D

Lol thanks B. Yeah we are under Winter Storm Warnings right now, and we are supposed to get another ~10 inches Sat night into Sunday. Gotta love the midwest. I did see that Vegas got hit. Its funny as I just moved back from living there for 3+ years.


:evillaugh:Great w/o duder! 2 sessions a day. Brutal.

I used to think that but you can actually get used to it. My ipod is ~2 years old and pretty heavy so it was becoming a pain to lump around especially for deads when it was at risk of being crushed. I just stopped using it. Its not so bad. Also, I find that there is nothing like the cheesy dance muck that they play in the gym to make you angry.

Thanks Flynn. Yeah our gym plays terrible music though lol..ugh. Sucks because its such a nice place. I highly suggest getting yourself the $50 iPod Shuffle for Christmas. Run the chord under your shirt and attach the ipod to your pocket....you will never know its there. I absolutely love mine.

Off to move some snow!

-JM-
12-19-2008, 07:19 AM
$50 iPod Shuffle for Christmas

Ordered! I have been meaning to pick one up for a while but as I had gotten used to training without tunes i hadnt bothered. Now cardio time.....thats a different story.

Im really thinking a lot about this cut. You reckon I could keep eating the same and just start doing some cardio? he he

Irish Pilot
12-19-2008, 01:44 PM
Im guessing your joking, but for grins simple math would say that you could do that...you would just have to do enough cardio to offset the caloric surplus. Thats a bearcat. If you are currently say ~500 over maintenance, that would mean that you would have to do 1ooocals a day in cardio to lose weight. The hell with that.

Irish Pilot
12-20-2008, 08:25 AM
Lower Strength Day

10 Minute Cardio Warmup

Squats
205x8
225x5
245x5
265x5
265x5

Leg Curl
180x5
180x5
180x5
180x5
180x5

Standing Calf Raise
385x10
385x10
385x10

Drained again today. Im finding this to be common on this day so its definately time to dial down the volume (which I keep mentioning lol). I plan to eat at or near Mx for the next two weeks and then back at it with fewer exercises and more compound focus.


http://i261.photobucket.com/albums/ii73/rburrus/funny/omg_wtf_knock_first.jpg

borracho
12-20-2008, 01:22 PM
Squats are looking really good dude...looks like you're doin well!

Irish Pilot
12-21-2008, 12:32 PM
Sunday Weigh In
176lbs

-JM-
12-22-2008, 03:37 AM
Pushing decent weight around in those squats man.

Congrats on the weight loss!!

Coke
12-22-2008, 06:28 AM
Fine leg training bro.

Irish Pilot
12-22-2008, 07:47 PM
Thanks Fellas!


Random Power Day

Had an interesting day today. I was supposed to be on the road for work today and tomorrow moving on of our birds to a maintenance base. For a bunch of reasons, after a nearly 12 hour day in the airport...the trip was canceled. Now I told myself this morning, "All right man. You have been working hard. You have earned yourself a burger fatty."

So I did. I had a small burger with nothing on it as a late breakfast, and then for a late lunch I had a bacon cheeseburger at a local joint known for their burgers...and I had fries...and some cheese curds...and a few Summit Pale's...and it was glorious. Then I got home and was to bask on the couch and enjoy what I had done. But I didnt. I was f'n pissed. It was so mentally upsetting lol. So off the couch and off to the gym. I only had an hour or so window, but I was going to do it. I knew it wouldnt be my normal schedule, but I only have today and tomorrow to lift before the gym closes for Christmas and then Im in FL on business for a week. Squats, arms, and abs tomorrow.

Flat Bench
135x10
205x5
225x5
265x5
265x5
245x5

Weighted Dips
BW+50x8
BW+50x8

Incline DB Press
75x10
75x10

Deads
135x10
225x5
245x5
315x5
365x5
365x5

TBar Rows
225x5
225x5
225x5
225x5
225x5

15 Minutes Post Cardio LISS

I had the best intentions of doing an hour cardio, but I was running out of time and I started to feel like I was going to throw up for some reason. Also, the strangest thing. I dont drink soda...quit like 3+ years ago. I adored Coke, but drank it way too much so I went cold turkey. Then I tried the diet, but everything tasted so lackluster as compared to the red, so now I only drink water. Dont get me wrong, Im lethal around a gallon of ice cold milk, but its too many calories when cutting. Anyway, tonight I had the most amazing craving for a Coke...totally out of left field. But alas, water.

Back to your diet fatty. We've got work to do.


http://i271.photobucket.com/albums/jj124/holman343/dowork400.jpg

Irish Pilot
12-23-2008, 10:33 AM
Random Rep Day

10 Minute Cardio Warmup

Squats
135x10
225x5
245x5
245x5
245x5
245x5

Straight BB Curls
95x8
95x8
95x8
95x8

Ab Work
Hanging Leg Raises
Weighted Crunches

15 Minutes Post Cardio

Barely snuck out to the gym today and had less than an hour so tried to sneak in a quick session. This is my last lift day until after the holidays. When I come back Ill be starting with a new routine and a slightly changed diet. Hope everyone has a safe and happy holiday season!

Coke
12-23-2008, 11:02 AM
Nice stuff there for both days man...good things to come in 2009!!

borracho
12-24-2008, 08:47 AM
Damn dude..it is nice to see you hanging on to your strength while cutting...and good for you for having a fat day. They are indeed glorious.

Take care and enjoy the holidays with your family.

Irish Pilot
12-25-2008, 02:58 PM
Big Irish Fat Loss XTravaganza!

Time to kick it up a notch. Starting tomorrow (Dec 26th) Im starting my Velocity Diet portion of my cut. For those who arent familiar:

http://www.t-nation.com/free_online_article/sports_body_training_performance_transformations/the_transformation_of_gus_pacho

This is a fairly extreme, keto style cut diet. Its far more extreme than I need, however I used it for a few weeks on my last cut with great success...zero muscle loss. This time I am going for broke. Im going for the full 28 days, and whether any of you like it or not, you are going to support me on this.

Goal: 18lbs in 8 weeks
Now I dont intend to do 8 weeks of this...only the four. Ive got a big vacation in Feb that I wanted to try to cut down to around 8%bf...and by my terrible math skills, I think Im about 18lbs away from that 8. Here is a breakdown...


- Velocity Diet -

*1 Healthy solid meal a week
*Fish Oil & Milled Flax Seeds
*1400 cals off days
*1600 cals on days (add Torrent)
*Never more than 100g carbs/day
*Fasted Morning LISS Cardio
*<20g Fiber a day


- Supplements -

*Nitrean Protein (Strawberry of course!)
*Milled Flax
*Fish Oil
*Universal Torrent
*REDuction & Lean XTreme stack


Routine

Still researching. There are a few suggested, but Im continuing to research some before I pick.


The Catch Thus Far

I leave tomorrow (26th) morning for a week in Florida on business. I will still have time to workout, so Im looking at a two week pass to Bally's. Hopefully the joint is decent, as this whole first week hinges on it lol. Im taking along my protein and blender bottles and will buy the other stuff when I get down there since its cheap. Heres to hoping I dont have any problems with having Nitrean in my checked luggage ;). The second catch is that I have a meal ritual in FL when I go there (only twice a year for recurrent training on our aircraft.) Charleys Steak House.

http://www.talkofthetownrestaurants.com/charleys.html

Now I travel for a living and have eaten at most of the award winning steak houses in the US...and Charley's takes the prize thus far. So Im going out with a bang tomorrow with their primo Filet...then its on like donkey kong.


Now I know...

...there arent many people who follow my journal, but for sake of thought I know some people are going to look at this plan and say Im crazy. Its an extreme diet, Im probably too small to be cutting that low anyway, whats with the supplements, etc. Well, if you feel that way you are at least welcome to stay and enjoy my demise. Ill be the local VDiet guinnea pig.

So its on. This first week will be interesting, as I dont know if I will be able to get into a decent gym or not, and I need to find a GMC or something down there to find a good recovery supplement...so there is the possibility that this thing might not start until Jan 1. Nevertheless, Im hopefull I can start tomorrow afternoon.


18lbs in 8 weeks. (2.25lbs/week)

jed
12-25-2008, 03:22 PM
holy s***...

Irish Pilot
12-25-2008, 03:54 PM
holy s***...

Oh yeah. Believe it.

jed
12-25-2008, 04:29 PM
dude u cant go wrong with this. youll own.

Irish Pilot
12-25-2008, 05:25 PM
dude u cant go wrong with this. youll own.

Well...we're gonna find out one way or another....whether I can hack it, and whether its fruitful. Ive always wanted single digit bodyfat, and then to bulk up and down off of it...so its damn time I man up and get there.

MNRob
12-25-2008, 06:37 PM
But but but, all you have to do is eat Mcdonalds and do squats and deadlifts and you will have single digit body fat, 22 inch arms and an ego that wouldn't fit in a 747.


Good luck man, I will be right behind you the whole way with pictures of cheescake and rolos!!!! :evillaugh:

Seriously, you can do it, you have done it once before and now you have more muscle mass, easy peasy. As it is said, DO WORK SON!

Irish Pilot
12-25-2008, 07:07 PM
But but but, all you have to do is eat Mcdonalds and do squats and deadlifts and you will have single digit body fat, 22 inch arms and an ego that wouldn't fit in a 747.


Good luck man, I will be right behind you the whole way with pictures of cheescake and rolos!!!! :evillaugh:

Seriously, you can do it, you have done it once before and now you have more muscle mass, easy peasy. As it is said, DO WORK SON!

Lol. Love it. What about curls and kickbacks? Here's to hoping I dont go crazy on only shakes and flax/fish oil over the next couple of weeks ;)

Irish Pilot
12-26-2008, 01:46 PM
Velocity Prep Day

10 Minute Cardio Warmup

Stuck to basic today. Did it a little different though. Dropped the weight a little, and every set minus the first one of each exercise was done with only 30 seconds rest. Explode up, and a slow negative. Trying to keep the cut alive lol!

Squats
135x10
205x5
225x5
230x5
230x5
230x5

Bench
135x10
205x5
225x5
225x5
225x5

Deadlifts
225x5
315x5
325x5
325x5
325x5

Straight BB Curls
95x5
95x5
95x5

40 Minutes Post Cardio
5.0 Inc, 3.5 Speed, ~130bmp (but all over the place)

Interesting day today. The good news is, there is a Ballys near my hotel and its free admission. It has everything I need (well...only one squat rack, but nobody went near it lol) but its a DUMP. Lots of guys doing curls all afternoon long...seriously...but they all had big bi's. Like I said, I dropped the weight a little and did min rest and tried to be explosive on the reps. It was difficult in a different way. Cardio SUCKED. My calves were just killing me. Its getting hard as hell to keep over 130bpm without simply jogging. Tomorrow starts the full blown Velocity diet. For now, time to shower up and go enjoy a 20oz Master Filet Mignon.


http://www.myspacepicturecodes.com/myspace-graphics/myspace-graphics-funny/Pictures/myspace-graphics-funny-pictures59.jpg

-JM-
12-27-2008, 04:30 AM
Good Luck with the Velocity diet IP. It sounds serious!

20oz filet mignon......:drooling:

MNRob
12-27-2008, 08:18 AM
Good Luck with the Velocity diet IP. It sounds serious!

20oz filet mignon......:drooling:

He's a bastard, you can say it...

Irish Pilot
12-27-2008, 01:32 PM
Velocity Diet Day 1

178lbs start weight
(mostly water weight from the holidays I think.)

Morning
45 Minutes LISS Cardio
6.0 Inc, 3.5 Speed, ~130bpm

Afternoon
45 Minutes LISS Cardio
6.0 Inc, 3.5 Speed, ~130bpm

Ugh...cardio. So far my plan for the routine has me lifting on a 3 days a week schedule (normal will be tues-wed-thurs) and cardio on most other days. Bleh. As is such, I will only be posting pictures on weight training days...Im tired of scouring the net. Therefore, you get quotes on cardio days ;)


"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."
-Frank Lloyd Wright

Coke
12-28-2008, 09:09 AM
30 second rest between sets is super, good stuff there and with the cardio.

Irish Pilot
12-28-2008, 02:14 PM
Thanks Coke ;)


Velocity Diet Day 2

10 Minute Cardio Warmup

All sets done with 30 seconds rest max minus the first set of every exercise. (Takes time to rack a new lift!)

Incline DB Press
55x10
75x5
85x5
85x5
85x5

Squats
135x10
205x5
225x5
225x5
225x5

BORs
135x10
1205x5
225x5
225x5
225x5

Overhead Press
135x5
135x5
135x5
135x5

Reverse Grip Chins
BWx10
BWx10
BWx10
BWx10

Ab Work

This whole 30 seconds rest thing is crazy. I had some major cravings today. This first week of the Velocity diet is being a true test. Im on the road, eating on the company credit card with no limit...surrounded by steak joints, bbq joints, local Ale Houses, etc. and here I am eating only protein shakes and flax seed lol. I should be out getting appetizers, steaks, and desserts on the company! Ah well...back in the hotel room and watching the 2008 Met-Rx Strongman competition...good motivation.


http://newmedia.funnyjunk.com/pictures/welcome-to-hell.jpg

Irish Pilot
12-28-2008, 02:21 PM
Todays eats so far...

http://i178.photobucket.com/albums/w245/TaylorDaly/today.jpg

Irish Pilot
12-28-2008, 05:43 PM
30 Minutes LISS Cardio
5.0 Inc, 3.8 Speed, ~130bpm

Irish Pilot
12-29-2008, 06:25 AM
Velocity Diet Day 3

60 Minutes Morning Fasted LISS Cardio
5.0 Inc, 3.7 Speed, ~130bpm

Carb cravings kicking in. Its 8am and Ive never craved pizza so badly in my life.


"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford

-JM-
12-29-2008, 06:14 PM
credit card with no limit...surrounded by steak joints, bbq joints, local Ale Houses, etc. and here I am eating only protein shakes and flax seed lol

*collapses*

huh? That kind of self torture will get you nowhere........:burger:

Side note, SM 2008. Enjoyed the first leg last night. I thought Felix was through for sure. Was lookin good!

Irish Pilot
12-29-2008, 06:18 PM
*collapses*

huh? That kind of self torture will get you nowhere........:burger:

Side note, SM 2008. Enjoyed the first leg last night. I thought Felix was through for sure. Was lookin good!

Its a personal test. If I can get through this, I will have no problem at home turning down the small things. I usually gain a few pounds when Im down here eating like a horse and no gym. This time I needed to prove to myself that I could trump the highest level of temptation...and for me, free food with no budget is definately way up there lol.

I fly out for home tomorrow...so less than 24hrs away from a successful trip ;)

-JM-
12-29-2008, 06:27 PM
Its a personal test. If I can get through this, I will have no problem at home turning down the small things. I usually gain a few pounds when Im down here eating like a horse and no gym. This time I needed to prove to myself that I could trump the highest level of temptation...and for me, free food with no budget is definately way up there lol.

I fly out for home tomorrow...so less than 24hrs away from a successful trip ;)

Well you did/are doing it and I respect that a lot. Keep doing whatever it is friend but dont go below 170 :eek:.

Your numbers have always inspired me a lot (esp bench) and I need something to work to, from........the 1st!!!!!

-JM-
12-29-2008, 06:35 PM
Sounds like the most selfish post ever. I mean the above in the best banter possible!

Irish Pilot
12-30-2008, 10:10 AM
I understand ;) Im shooting for a bf% and dont really care what weight it takes me too. Yes, Im probably too small to really need to do it, but Ive always wanted to be there, and I refuse to bulk to some rediculous bf% before cutting down. Id rather get a low bf%, enjoy looking lean...and work forward from there instead of getting overweight and working backward. I figure this way I should nearly always enjoy the way I look ;) Sounds vein doesnt it?

Ill cut down to say 8% and then aim for a 1lb/week gain.

Irish Pilot
12-31-2008, 09:17 AM
Velocity Diet Day 5

Ah...so nice to be back in my home gym with all the equipment I need. I had to scavenge at that crummy Ballys in FL to assemble a workout.

All sets done with 30 seconds rest or less between. Slow negatives, explosive ups.

10 Minute Cardio Warmup

Flat Bench
135x10
205x5
225x5
225x5
225x5

Squats
135x10
205x5
225x5
230x5
230x5
230x5

Deadlifts
225x5
315x5
325x5
325x5
325x5

Straight BB Curls
95x5
95x5
95x5
95x5
95x5

Ab Work
Hanging Leg Raises
Weighted Crunches

30 Minutes Post LISS Cardio
5.0 Inc, 3.5 Speed, ~130bmp

This day kills me. I really shouldnt be stacking squats and deads with minimal rest periods. I literally had to lay down on a bench for a minute or two after the deads as I nearly fainted. My heart was just pounding out of my chest. Felt great...but a little terrifying lol. Gonna have to change things up a little. Theres no way I could keep this up under minimal rest periods.

Looking forward to Sundays weigh in. Im sure most of it is loss of glycogen and water with maybe a pound of fat, but Im clearly more vascular in the mirror and starting to see some ab definition (in the morning when I flex.) Exciting stuff for me!


http://icanhascheezburger.files.wordpress.com/2008/12/funny-pictures-never-turn-your-back-on-monkeys.jpg

Irish Pilot
01-02-2009, 11:08 AM
Velocity Diet Day 7

This mornings weigh in: 172lbs.

Incline DB Press
55x10
75x5
85x5
85x5
85x5

Squats
135x10
205x5
225x5
225x5
225x5

BORs
135x10
1205x5
225x5
225x5
225x5

Overhead Press
135x5
135x5
135x5
135x5

Reverse Grip Chins
BWx10
BWx10
BWx10
BWx10

30 Minutes Post LISS Cardio
5.5 Inc, 3.6 Speed, ~130bpm


http://www.skize.com/myspace-graphics/humor-comedy/img/050920incoming-01Funny_Image.jpg

jed
01-02-2009, 11:29 AM
looking super dude. your workouts are insane especially for cutting down so much on all the intake. keep workin hard bro. also, what food tracker do you use? i havent visited fitday for months.

Irish Pilot
01-02-2009, 05:23 PM
looking super dude. your workouts are insane especially for cutting down so much on all the intake. keep workin hard bro. also, what food tracker do you use? i havent visited fitday for months.

Yeah the workouts will be broken up some next week. I cannot sustain this with the minimal rest intervals. Ive been using fitday. To be honest though, I havent tried anything else, so Im certainly open to suggestions!

Here is my fitday for today...

http://i178.photobucket.com/albums/w245/TaylorDaly/Fit.jpg

jed
01-02-2009, 08:43 PM
oh fitday musta changed then. it looks nicer. im gonna have to start back up when i get off of break.

diet is perfect by the way..

-JM-
01-03-2009, 07:24 AM
Nice intensity IP. That is killer weight with those short breaks.

Happy new year to you btw!! May you reach all your goals and more in 2009.

Irish Pilot
01-03-2009, 07:27 AM
Thanks Flynn. How goes the cut?

-JM-
01-03-2009, 07:34 AM
I will weigh myself on the digital scales at this afternoons session. I have started at least. No adverse effects w/ less carbs so far though.

Some cardio after weights today too. Argh...

Did you catch the WSM final?