Big Irish's Modest Muscle

[Irish Pilot]

- 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]

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!

[jAy_Dub]

If you stick to this diet, you're going to see some great gains. Good luck.

[MNRob]

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]

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]

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.)

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]

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.

[Irish Pilot]

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).

[Irish Pilot]

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.

[Irish Pilot]

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.

[Irish Pilot]

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.)

[Irish Pilot]

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:

[cphafner]

Good luck with your goals. I like the journal. The pictures make it different.

[Irish Pilot]

Good luck with your goals. I like the journal. The pictures make it different.

Thanks CP. Just trying to keep it interesting lol.

[Coke]

Very unique idea with the various pics....good luck with your plans.

[Irish Pilot]

Very unique idea with the various pics....good luck with your plans.

Thanks bud.

[Irish Pilot]

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.

[MNRob]

Keep up the good work holmes!


You need to find a picture for

"GIVE ME DA WEPUN!!!!"

[Irish Pilot]

Keep up the good work holmes!


You need to find a picture for

"GIVE ME DA WEPUN!!!!"

http://www.geocities.com/eyesofthehu...ds/pencils.mp3

[Irish Pilot]

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]

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.

[Irish Pilot]

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.

[Irish Pilot]

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....

[MNRob]

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

[Irish Pilot]

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: