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Irish Pilot
04-27-2009, 08:09 AM
Ive been bouncing around the site for the past few months, but am now back in full swing. Life has been CRAZY between our pregnancy, potential job loss issues (which are still a concern...gdamn aviation industry)...etc. etc. etc.

But Im back. Ill be starting this new journal today and doing my best to keep it updated daily as I did previously. My old journal can be found: http://www.wannabebig.com/forums/showthread.php?t=116271...and yes, I will be continuing the tradition of pictures in most of the posts ;)

Anyway, Ive been in the gym daily for the past several months, although with life the way its been, etc. Ive been more recomping than bulking or cutting. As of this morning Im trying to get slightly more hardcore and completing my desire to finish a cut to single digit bf%. Currently:

5'8
165lbs
~12-13%bf.

http://i178.photobucket.com/albums/w245/TaylorDaly/1b8FjwVSgdjalXNpKD5v082YjbFMp532t.jpg

Im currently following the Scivation Cut Diet to a T. Ive decided to stop fooling around in this trek to single digits and that I would follow a specific plan to help keep my diet clean. That way all I have to do is follow the meal plan and check the boxes ;) Ill post details below. Im also midway through that routine as well...and trying to decide how to follow it up. I quite enjoy it and may just up the weights and begin again.

Booyah bitches.

...Only at the precipice do we evolve. This is our moment...

http://static.pyzam.com/img/funnypics/d/pyzammacgyver.jpg

Irish Pilot
04-27-2009, 08:13 AM
Supplements
AtLarge Nitrean
AtLarge Novus
SP250 & Green Mag (pre)
Scivation Xtend

Meal 1 8am 400 cals
cup egg whites
1 whole egg
2 oz grilled chicken breast
1 cup steamed broccoli
12 almonds
99g blueberries
42g protein, 25g carbohydrates, 15g fat

Meal 2 10am 298 cals
2 scoops protein
2 tbsp peanut butter or 18 almonds
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 10g carbohydrates, 15g fat

Meal 3 1pm 298 cals
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
42g protein, 10g carbohydrates, 15g fat

Meal 4 4pm 298 cals
2 scoops protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds
42g protein, 10g carbohydrates, 10g fat

Meal 5 7pm 298 cals
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
12 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 25g carbohydrates, 10g fat

Meal 6 prebed 375 cals
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
cup steamed Broccoli or green beans or 4oz asparagus
45cals almonds
35g protein, 5g carbohydrates, 5g fat


Total Calories 1950 Calories NON-carbohydrate night
Total Calories 2495 Calories Carbohydrate nights

Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.

1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
cup oatmeal (measured dry) = 45g carbohydrates
99g blueberries = 15g carbohydrates
18 almonds = 15g fat
sweet potato = 45g carbohydrates
2 tbsp peanut butter = 15g fat
120g Carbohydrates = 480 Kcals, 30g Fat = 270 Kcals

Irish Pilot
04-27-2009, 08:18 AM
Monday
HIIT - Cardio

20 Minutes HIIT, 3.5 Incline, 3.0 Walk, 10.0 Sprints.
40 Minutes LISS, 3.0 Inc, 4.0 Speed


http://www.dailystoke.com/wp-content/uploads/2009/01/yikes.jpg

-JM-
04-27-2009, 09:01 AM
Woot! And here we go......gotta run man, but I will be checking back later!!

borracho
04-27-2009, 11:00 AM
Glad to see you back at it dude...or at least back here anyway.

Irish Pilot
04-27-2009, 11:37 AM
Woot! And here we go......gotta run man, but I will be checking back later!!


Glad to see you back at it dude...or at least back here anyway.

Thanks fellas!

-JM-
04-27-2009, 04:17 PM
Man that diet would cost a fortune...wow!! Not to mention all the prep. Nice job sticking with it.

Looking super lean in that shot too.

What is that routine like?

Irish Pilot
04-27-2009, 04:44 PM
Diet aint too expensive actually. Chicken, brocccoli, blueberries, almonds etc. from Sams Club. Its actually cheaper than my "regular" foods if you will. It is a bitch though making everything the night-week before work and rubbermaiding it up...but its hella nice having it all laid out for you. I know day in and day out that I meet my cals and macros and with clean foods nonetheless.

I dig the routine. Its a pyramiding load with rep ranges scaling down from 15-12-10-8-6 and then back up. It consists of two alternating workouts for each muscle group...so:

Day 1: Chest and Abs
Day 2: Back
Day 3: OFF
Day 4: Shoulders
Day 5: Arms and Calves
Day 6: Legs and Abs
Day 7: OFF
Week 1: 15, 12 WORKOUT A
Week 2: 15, 12, 10 WORKOUT B
Week 3: 15, 12, 10, 8 WORKOUT A
Week 4: 15, 12, 10, 8, 6 WORKOUT B
Week 5: 6, 8, 10, 12, 15 WORKOUT A
Week 6: 6, 8, 10, 12 WORKOUT B
Week 7: 6, 8, 10 WORKOUT A
Week 8: 6, 8 WORKOUT B
Week 9: 15, 12 WORKOUT A
Week 10: 15, 12, 10 WORKOUT B
Week 11: 15, 12, 10, 8 WORKOUT A
Week 12: 15, 12, 10, 8, 6 WORKOUT B
Week 13: 6, 8, 10, 12, 15 WORKOUT A
Week 14: 6, 8, 10, 12 WORKOUT B
Week 15: 6, 8, 10 WORKOUT A
Week 16: 6, 8 WORKOUT B
Week 17: SHOWTIME WEEK!

If you havent ever checked out the Scivation guys stuff, I highly suggest it. Fantastic achieved guys with great info. Not a huge user of their supplements other than Xtend, but I dig their diets and programs and I have fun tracking Layne Norton and his achievements.

Irish Pilot
04-27-2009, 05:40 PM
...although truthfully the blueberries can get a little expensive, but they are so damn healthy and so tasty. ;)

The chicken, almonds, broccoli, etc. are pretty damn cheap though...especially since I buy them in bulk. The chicken is ~$20 for 10lbs of boneless skinless breasts, almonds are $10 for the huge tub, and I forget what the broccoli is. The blueberries are $7 for a big 18oz container...which is like half the price that I usually find them at regular grocery stores. When it comes to frozen food and fresh produce...Sams club saves you HUGE amounts of money, especially when you consume higher quantities of specific things.

Coke
04-28-2009, 05:48 AM
Great seeing you around again...the diet is very clean, lol.

Irish Pilot
04-28-2009, 10:14 AM
Great seeing you around again...the diet is very clean, lol.

Thanks Coke! Yeah...trying to minimize any delays-obstacles going into single digits. Trying to eliminate every variable...know what I mean? Not necessarily a "fun" diet per se...but it should get the job done nicely. After that a slow transition to maintenance, then on to surplus and a LONG clean fall-winter bulk.

Irish Pilot
04-28-2009, 03:58 PM
Tuesday
Chest & Tricep

~80-85% loading
Nothing to failure
Slow negatives
90 second rest intervals

Flat BB Press
135x15
155x12
175x10
195x8
205x6

Cable Standing Fly
35x15
37x12
40x10
45x8
50x6

Incline DB Press
40x15
50x12
60x10
70x8
80x6

Seated Cable Fly
45x15
50x12
60x10
65x8
70x6

Rope Pulldowns
Skullcrushers
Ab Work

Post Lift LISS
60 Minutes 3.0 Inc 4.0 Speed


http://www.demotivateus.com/posters/the-past-you-can-never-go-back-sigh-demotivational-poster.jpg

-JM-
04-29-2009, 04:11 AM
I admire your attention to detail and dedication man. Thanks for setting out that routine. I will check that Scivation training out for a read at least.

Plenty of volume in that session + 60mins of LISS afterwards. I find it difficult to remain on treadmills and ellipticals for very long. Short attention span or something....or just dumb lol.

Full speed ahead!

Coke
04-29-2009, 06:01 AM
Session is looking very nice.

Irish Pilot
04-29-2009, 06:54 AM
I admire your attention to detail and dedication man. Thanks for setting out that routine. I will check that Scivation training out for a read at least.

Plenty of volume in that session + 60mins of LISS afterwards. I find it difficult to remain on treadmills and ellipticals for very long. Short attention span or something....or just dumb lol.

Full speed ahead!

The Scivation books are great IMO...some nice layouts and the guys have huge threads on BB.com that they will answer any questions, etc.

Scivation Books (http://www.scivationbooks.com/)
Scivation Diets & Routines Support Threads (the stickies) (http://forum.bodybuilding.com/forumdisplay.php?f=71)

As far as cardio goes, I have every live DMB set amongst other like stuff so I put the iPod on mix and just make sure to keep the songs upbeat lol. Heavy rock on my shuffle for lifting, then mostly jam bands on my full iPod for my cardio lol.


Session is looking very nice.

Thanks for the support as always Coke!

Irish Pilot
04-29-2009, 08:29 AM
Wednesday
Back & Bicep

~80% loading
Nothing to failure
Slow negatives
90 second rest intervals

Deadlifts
185x15
225x12
245x10
275x8
305x6

BORs w/ straps for last 3 sets
135x15
155x12
175x10
185x8
190x6

Pullups
BWx12
BWx12
BWx10 (wide)
BWx10 (wide)

TBar Rows
110x15
125x12
155x10
185x8
205x6

Straight BB Standing Curls
Elbows Locked, No Rocking, Slow Negatives
55x15
65x12
75x10
85x8
95x6

15's
30x15
30x15
30x15
30x15

Post Lift Liss
45 Minutes, 3.0 Inc, 4.0 Speed

For my fellow Trailer Park Boys fans...


Delicate Ricky, delicate... Thats blue dye under pressure! That whore blows and we all look like those blue, bald headed dicks that beat the drums.
http://www.cbc.ca/arts/images/pics/arts_trailerparkmovie.jpg

borracho
04-29-2009, 08:35 AM
Nice chest and back sessions buddy. How are the deads/rows feeling? I know you were getting up there in reps/weight last I saw in your previous journal..

Irish Pilot
04-29-2009, 08:48 AM
Nice chest and back sessions buddy. How are the deads/rows feeling? I know you were getting up there in reps/weight last I saw in your previous journal..

Feeling pretty good. When I go back to bulking Ill drop the lowered loading and train to failure more often on heavy sets. I havent attempted any 1RMs in awhile, but Im guessing I probably couldnt pull or push quite what I was doing before. Once I start my bulk, I hope to get those numbers back up quick though. I had some great fortune with bench and deadlifts, but my squats will need a lot of work...major weak spot for me in my opinion.

Irish Pilot
04-30-2009, 08:06 AM
Thursday

Cardio - Rest

Fasted LISS
60 Minutes, 3.0 Inc, 4.0 Speed

A pic of my dream car you say? Well...1 of the top 3 anyway...

Koenigsegg CCR


http://i178.photobucket.com/albums/w245/TaylorDaly/2004-Koenigsegg-CCR-Side-1600x1200-.jpg

And the car that Ive already told my wife that I will own in the coming years. Nothing amazing or super high dollar...just something Ive been obsessed with since I was a kid.

1999 Dodge Viper RT/10 in red...


http://i178.photobucket.com/albums/w245/TaylorDaly/Dodge-Viper_RT_1999_1280x960_wal-1.jpg

borracho
04-30-2009, 09:13 AM
1999 Dodge Viper RT/10 in red...

http://img2.netcarshow.com/Dodge-Viper_RT_1999_800x600_wallpaper_01.jpg
WTF man?! Dodge viper but you show a silver vette? You're slackin bud. :D

Irish Pilot
04-30-2009, 09:33 AM
WTF man?! Dodge viper but you show a silver vette? You're slackin bud. :D

Bah...dang website that I got the picture from swapped it out on me...should work now though!

borracho
04-30-2009, 11:48 AM
Bah...dang website that I got the picture from swapped it out on me...should work now though!
haha..it gave me a good laugh anyway.

Irish Pilot
04-30-2009, 11:50 AM
haha..it gave me a good laugh anyway.

Not that Id complain about the 'Vette. Id love the newest model, in red, with the t-top.

-JM-
05-01-2009, 06:06 AM
Feeling pretty good. When I go back to bulking Ill drop the lowered loading and train to failure more often on heavy sets. I havent attempted any 1RMs in awhile, but Im guessing I probably couldnt pull or push quite what I was doing before. Once I start my bulk, I hope to get those numbers back up quick though. I had some great fortune with bench and deadlifts, but my squats will need a lot of work...major weak spot for me in my opinion.

Yeah Irish, you definately had some super strong benching and deadlifting going on in that last journal. It will return soon enough though I know thats not your primary objective. You know what youre capable of at the very least. I have only ever trained on low cals a handful of times, nevermind throughout a cutting phase. I cant imagine how much it would suck. More power to you man.

Irish Pilot
05-01-2009, 08:13 AM
Yeah Irish, you definately had some super strong benching and deadlifting going on in that last journal. It will return soon enough though I know thats not your primary objective. You know what youre capable of at the very least. I have only ever trained on low cals a handful of times, nevermind throughout a cutting phase. I cant imagine how much it would suck. More power to you man.

It will be my primary objective once I start trying to add weight again. In regards to cals, I guess its all relative. My layout is 2k on regular days and 2.5 on refeeds. I guess for a 165lb guy I dont really consider that low cals, especially since my simple endo-ass can gain weight at 2800cals. It comes in handy in a bulk though ;) Every morning I wake up and one of my first thoughts is "you should start bulking...you need lots of mass to reach your goal."...but I also think the most logical choice is to get as lean as I can (within reason) before I start. That I way I can monitor fat gain more easily, and hopefully never have to cut like this again. Soon though...very soon Ill have this cut behind me and get back to the numbers game.

Irish Pilot
05-01-2009, 08:20 AM
Friday

Legs

~80% loading
Nothing to failure
Slow negatives
90 second rest intervals

Squats
155x15
175x12
185x10
205x8
225x6

SLDL
155x15
175x12
185x10
195x8
205x6

Extension
120x15
130x12
140x10
160x8
180x6

Curl
120x15
130x12
140x10
160x8
180x6

AB Work
Post Lift LISS
30 minutes, 3.0 Inc, 4.0 Speed

Not a ton of energy today. Cardio always sucks on leg day.


http://www.jokeemail.com/pictures/focus_goals.jpg

borracho
05-01-2009, 10:33 AM
Nice session dude...90 second intervals would get my fat ass in to shape, I am sure..I think I usually rest for at least 2 minutes..more like 3-5 unless I am pressed for time and am doing it in a circuit deal. And blahhhh to that cardio **** that you talk about.

Coke
05-02-2009, 05:49 AM
Numbers are solid guy, especially with those small intervals.

Irish Pilot
05-28-2009, 07:50 PM
Apologies...I had hoped to be better at keeping this up to date, but between work, recent house problems, and a 8 month pregnant wife I just havent taken the time to keep it updated. Im still cutting and in the gym everyday (and still bouncing around the forums) but hope to back back logging shortly as I start my bulk and can maintain some "posting" consistency.

MNRob
05-28-2009, 07:53 PM
Stop making excuses, if I can find time between Green Egg adventures to journal, SO CAN YOU! :tuttut:


:moon:

borracho
06-02-2009, 05:15 PM
GL on the this last month of pregnancy..I am sure it'll be a relief for both of you guys..hope all goes well man.