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  1. #3541
    Moderator Hoss06's Avatar
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    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

  2. #3542
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Wasn't a fan of their snicker doodle. Was disappointed it didn't taste like Snickers.
    Do you even know what a SnickerDoodle is?
    A snickerdoodle is a cinnamon sugar cookie not a snickers

    LOLOLOL
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  3. #3543
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    Do you even know what a SnickerDoodle is?
    A snickerdoodle is a cinnamon sugar cookie not a snickers

    LOLOLOL
    Sonabitch
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  4. #3544
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    i am teh jelus, Ian.


  5. #3545
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    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!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  6. #3546
    OLYMPIAN The Solution's Avatar
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    Cardio gone and now kcals are up
    Metabolism on FIRE!
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  7. #3547
    Moderator Hoss06's Avatar
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    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

  8. #3548
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by Hoss06 View Post
    For the weaker body parts, try adding in some additional carbs with an intra shake. I wouldn't be surprised if it helps.
    That's the plan. When my kcal get up a bit. That's what I was doing for my heavy back day and it helped more. I kept Intra drinks in for a long time even during the cut so with my next bump I'll start adding Intra carbs again.


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    I wish I was a little bit taller. I wish I was a baller.

  9. #3549
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    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!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  10. #3550
    OLYMPIAN The Solution's Avatar
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    Screw Cardio .. More food = bigger sludge bowls and pancakes!
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  11. #3551
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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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!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  12. #3552
    OLYMPIAN The Solution's Avatar
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    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
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  13. #3553
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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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.


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  14. #3554
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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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!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  15. #3555
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by lksurf2 View Post
    I 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.
    in the end it totals up to the weekly amount of kcals, just depends on how you want to do it
    same thing everyday, more on another day or different almost everyday. Personal preference really.
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