Results 3,541 to 3,555 of 3558
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07-09-2015, 11:26 PM #3541
Wasn't a fan of their snicker doodle. Was disappointed it didn't taste like Snickers.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-10-2015, 06:42 AM #3542
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07-11-2015, 01:25 AM #3543Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-11-2015, 01:29 AM #3544
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
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i am teh jelus, Ian.
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07-14-2015, 12:16 PM #3545
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147743
7-14-15. Back/Shouler/Bicep. Weight 175.0 (down 1.4lbs/new low)
Dead Lifts- 3 warm-up
4x8
One Arm Low Rows//SS// V-bar Low Rows
1x12(each arm)//x14
1x10//x10
1x8//x9
1x10//x12
Smith Machine Rows- wide grip
1x12
4x10
Lat Pull Downs- underhand grip//SS// Straight arm lat pull downs
1x12//x15
1x10//x12
1x12//x12
1x12//x12
Seated DB Press
1x12
1x10
1x11
2x10
Alt Rear Delt Cable Flys
1x15(each side)
3x12
Abs- Cable "wood Choppers" 4x12(each side)
Rope Cable Crunches 4x25
Nice workout this morning. Felt pretty focused and did not feel overly fatigued between sets or halfway through.
I went to comic-con all of last week so I was busy and to tired to post anything here when I got home. We had a blast though!! Easily the best time I have had at comic-con. Got a few cool things (I am sure you guys saw most of it on FB). Now I just get to relax more or less today and tomorrow then I go back to work Thursday. Even though I have been gone from there about a week plus a few days..its like I never left lol.
So weight came down again even with changes last week. Over the past times I have reversed this seems to be the trend (luckily). So this week I am going to bump things more than last week. I am first pulling all LISS cardio (50min) and adding in 10F/30C training, and 10F/10C off/HIIT days. From a math standpoint that will be a 1500 kcal increase, Last week was about 1,000. This may or may not stick, if anything my weight increase will be a bit of water. If this change does not do anything then I will pull a HIIT session for the next move.
Macros.
Heavy Back/Bicep
70/395/235
Training
70/295/245
OFF/HIIT
85/145/245
Something I might also do this time around is increase kcals on training days a little more like I do with my heavy back days, in hopes it will bring them up more.
Thats about it for today though, have a good one!!
-IanI wish I was a little bit taller. I wish I was a baller.
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07-14-2015, 04:20 PM #3546
Cardio gone and now kcals are up
Metabolism on FIRE!2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-14-2015, 04:43 PM #3547
For the weaker body parts, try adding in some additional carbs with an intra shake. I wouldn't be surprised if it helps.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-14-2015, 04:45 PM #3548
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
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I wish I was a little bit taller. I wish I was a baller.
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07-22-2015, 05:31 PM #3549
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147743
7-22-15 (weight yesterday 174.8 down .2lbs.) Legs
Lying Leg curls. Alt legs//SS//Partials.
1x12//x20
1x10//x20-3 sets
Smith Machine Front Squats//SS//Smith Machine Back Squats
1x12//x12 2 sets
1x10//x10 2 sets
Smith Machine SLDL//SS// Standing One Leg calve raises w/ BW only
1x12//x20(each leg)
1x15//x20
1x15//x20
1x18//x20
HS Plate Loaded Squat Press.
1x15
1x12
2x10
Alt Leg Extensions
1x12 4 sets
Seated Hamstring curls
1x12
1x10
2x12
Standing weighted calve raises.
1x12
4x10
Abs- Reverse Crunches. 5x20
Leg tucks- 5x15
Really great leg day. Kept pushing hard and always tried for more.
With the weight not moving and dropping a little, I decided to go ahead and pull 1 HIIT session and add in 10f/50c/5p to training with 25g carbs from intra drink. off days I added 5f/15c
New Macros.
Heavy Back/Bicep
80f/445c/240p
Training:
80/345/250
Off/HIIT:
90/160/250
Going to monitor my weight more throughout the week to see how it trends. If I notice it sticks a bit more, and doesn't move I'll make a small bump later in the week.
Have a great day!
-IanI wish I was a little bit taller. I wish I was a baller.
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07-22-2015, 09:00 PM #3550
Screw Cardio .. More food = bigger sludge bowls and pancakes!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-03-2015, 03:08 PM #3551
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
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8-3-15. Back/Shoulder/bicep (weight 176.8 same as last week)
Dead Lifts- 3 warm-up
1x10
4x8
Chest Supported rows on incline bench//SS// DB Bent over Rows
1x12//x12
1x10//x12
1x10//x8-2 sets
HS ISO Lat Pull Downs- Alt sides
1x12
1x10
2x8
Low Row W/V-handle- drop set
1x12/x12- 4 sets
Reverse Pec Dec Fly- 2 warm-up
1x15
1x16
1x13
1x12
1x13
Seated Smith Machine Shoulder Press.
1x12
1x12
1x11
1x10
HS Shrugs
4x12
HS Preacher curls
1x12
2x8
1x8/ds/x10
Abs- Rope Cable Crunches 5x20
Cable "wood choppers" 4x15 (each side)
Nice workout this morning, slept in a bit and seemed to help with morning focus lol. But overall my energy was great and was able to push hard!
Last week my weight hit 176.8 which was up 2 lbs so I did not make any changes. This week I hit the same weight so I am going to push things up a little bit. I will be adding in a arm/shoulder day, adding in 25g carbs to all days plus another 50g on leg day. Also just a 5g fat bump on off days.
New Macros
Training: 80f/370c/250p
Arm: 80f/270c/250p
Leg: 80f/420c/240p
Back/bicep: 80/470/240p
Off/Hiit: 95/160/250p
I will also change some body part combos around too. Mostly just moving shoulders to the arm day, then replacing it with a lighter chest pump on my normal back day.
Today is Vanessa's Birthday, but she has work at her new job until later so I just get to hang out at the house and start the 3 day weekend lol. I went and picked up a slice of cake form the bakery where we our getting our weeding cake from, and they even had one of our cake flavors in today!! So going out for Sushi tonight downtown then thats about it. I had to switch my hiit session to tomorrow instead of today so that is why I also weighed in today. Could of done it wednesday too but just wanted to get a feel for what the scale was saying, mirror wise everything is still holding well so I'll just keep creeping back up there....then after the wedding/honeymoon its full FULKING!!!! (kidding)
Have a great day!!
-IanI wish I was a little bit taller. I wish I was a baller.
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08-03-2015, 03:47 PM #3552
Crazy how you have 5 different macro breakdowns. Ever consider making it easier or do you like doing something different all the time?
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-03-2015, 04:28 PM #3553
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
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I've had it in the past where i only had two different macro sets. This last year I had 4 and it worked out well. I feel like having different macros for certain days really benefit me and can help with overall growth while keeping somewhat lean. So the calories I consume on those days are actually utilized more in stead of just fully stored. If I were to have arm day and eat the same has a heavy or leg day which uses much more energy, I feel like it would not be put to use as well right now. Granted yes my calories will build up more than now but I'll also weigh more and need more food then.
I also do not find it overly complicated as I stick to the core foods I like and can plan it all out in advance.
Sent from my iPhone using TapatalkI wish I was a little bit taller. I wish I was a baller.
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08-05-2015, 02:20 PM #3554
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
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8-5-15. Legs
Seated Hamstring curls- 3 warm-up (used Rest pause on the sets of 10 reps to get the last two in)
1x12
1x12
1x10
1x10/ds/x8/ds/x12
Smith Machine Front Squats//SS// Smith Machine Back Squats- 1 warm up
1x12//x12
1x10//x10-3 sets- on final set did drop set for back squats with 10 reps.
Alt HS Plate Loaded Squat Press//SS// Wall sits (45-60sec)
1x12//x45 sec
1x10//x50 sec
1x11//x50sec
1x10//x60sec (on the leg press portion I actually broke it into two sets of 5 each leg since I added more weight on this set and wanted to hit 10 solid reps)
Smith Machine SLDL//SS// Seated Horizontal Calve Press
1x15//x20
1x13//x16
1x12//x15
1x12//x15
Alt Seated Leg Extensions
1x10- 4 sets
Standing Leg Curls
4x10
Abs- Rope Cable Crunches
1x25
2x20
1x15
2x12
Cable "wood choppers"
4x12 (each side)
Nice workout this morning. I rested up most of the day yesterday so I was ready to go this morning and put in work!! I have been doing the Squat super set for the past few weeks and really love/hate it. Still pushing hard on near everything trying to squeeze out that extra rep before true failure. Using more rest pause on lifts too.
Also forgot to mention intra carbs are not at 40g training days, except 20g for arm days.
Just relaxing for a bit more today, I kinda want to go out and do something outside for a bit and move around a bit more unlike the last 2 days of laying around lol, but we will see how it works out.
Have a good day!!
-IanI wish I was a little bit taller. I wish I was a baller.
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08-05-2015, 03:29 PM #3555
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