Come in for the pancakes, and stay for the gainzz!

[lksurf2]

May have to buy a PS4 just to get the new FF7 Remake.

fuck yeah!

[lksurf2]

7-1-15. Legs.

Lying Leg curls 1.5 reps
1x12
3x10

Plate Loaded Squat Press Wide//SS// Feet together
1x12//x12
3x10//x10

V-squat machine.
1x12
1x10
1x10
1x12

SLDL Smith Machine
3x12
2x10

Standing Hamstring Curls
2x12
2x10

Alt Leg Extensions- 2 sec holds
4x12 (each leg)

Standing Calves - 3 sec hold
5x12

Abs- Rope Cable Crunches- 5x15
Cable "wood choppers" 4x12(each side)

30min LISS on bike.

Sorry its been awhile. I decided to take a small break to focus on dieting down and training. Everything has been going great. I hit 177.5 yesterday as a new low, and I had to shoot Austin a message for his opinion on if I should push a little more, or just hold and then reverse. He said to just hold and reverse. Although I have been doing it mostly on my own, I still hit him up when I need that additional eye that knows me and my body.

So I started at 190lbs at the leanest I have been at that weight while having high macros and 1 HIIT session a week.
I believe My starting Macros were at.
135f/645c/235p (heavy back)
135/545/245p training
135/445/245p arms
150/280/245 off days
100g of carbs on training days were from Karboload intra workout
I am now at
50/350c/235 (heavy back/bicep)
50/250/245p Training
70/125/245 off/HIIT

About mid-way I dropped the arm training day and added a 2nd HIIT Session. I would then just pull macros little by little as need. Then over the last 4-5 weeks I added in LISS cardio. Only adding up to 70min total time a week. Probably the best I have looked at this weight and did not have to be as aggressive dieting this time.

After a week or so I will start to pull back on cardio, then add in the food. Its what worked for me well last time in the transition so I think it will do well again.

My goal is to try and push up a little above 190 while staying lean, mini-diet, then make a push for 200 before doing another diet. IMG_2080.JPG

[The Solution]

hell yeah
200 in that tall frame = golden.

[lksurf2]

7-3-15. Back/Bicep/Calve

HS Iso Low Rows- Alt sides. 2 warm-up
1x12
4x10

T Bar Rows. 2 warm-up
1x9
1x10
2x8

Smith Machine Rows Underhand//SS// Overhand Grip

1x12//x12
1x10//x10
1x10//x9
1x10//x10

Chest Supported BB Rows on incline bench.
4x10 (sets 2-4 I added Bent over DB Rows for 10 reps)

HS Machine lat Pull-downs.
1x10
1x12
2x8

Alt Straight Arm Lat Pull Downs//SS// Close Grip Mid Rows.
1x10(each side)//x15- 4 sets

Rope Bicep Curls
5x10

Machine Preacher Curls Drop set
1x6/x8
1x5/x9
1x5/x9
1x5/x10

Alt Cable Bicep Curls
4x8 (each arm)

Seated Calve Raises.
5x12

Busy gym today this afternoon, probably people who do not want to workout tomorrow. Great workout though.

Nothing much going on the rest of the day. I am working tomorrow until 5 then Vanessa and I will watch fireworks later, but thats about it for the 4th.

Have a good night!!

-Ian

[The Solution]

My gym only open 8-1
Lucky you work the morning i got the late night shift
boo

have a good 4th.

[Sunnyday]

Happy 4th, Ian!

[Hoss06]

Leanest I've seen you yet man. Good work...now time to hit 220.

[data4]

Digging the side by side man, you are doing a great job.

[lksurf2]

7-7-15. Weight 176.4 (down 1.1). Back/Shoulder/Bicep

Alt HS Lat Pull downs 3 warm-up
1x12
1x10
2x12

Dead Lifts- 2 warm up
2x10
2x8

One arm Low Rows //SS// Wide Bar lows rows
1x12(each side)//x15
1x12//x14
1x12//x10
1x12//x12

Assisted pull-ups
2x12
2x10

Straight Arm Lat rope pull downs
4x15

Side Lateral Machine Raises.
2x12
1x10
2x8

Alt Rear delt cable flys
4x12(each side)

Seated Bicep Cable curls
1x15
1x13
1x12
2x10

Abs- Rope Cable crunches
5x20

Cable "wood choppers" 4x12(each side)

LISS 25 min

Great workout this morning. Was focused and was able to keep pushing hard throughout. Strength is still doing ok even with weight being down. My dead lifts are not as high, but that is also because I switched into doing them in the morning when I know the area will be free compared to later in the day when its more crowded.

Going to start the reverse today. Pulling 20 min liss and adding in a little food too. Originally was just going to pull the cardio but I chatted with Austin for a bit and he suggested to add food too. My goal though is to get rid of all the cardio except for 1 HIIT session before the wedding. Which should be do able if my metab picks up like it does around this time.

New macros. adding 10f/15c training. 5/f/10c off
Heavy Back/Bicep
60/365/243
Training
60/265/245

Off/HIIT
75/135/245.

LISS is 2- 25 min sessions
HIIT is 2 times a week.

Photos from this morning, using as starting point for gaining phase.
IMG_2117_zpsznct5wer.jpgIMG_2159_zps8h2kr5jj.jpg

[The Solution]

Lean as hell dude
Best you have ever looked.

[Hoss06]

Lean as hell dude
Best you have ever looked.

X2. Best leaning phase for u yet man.

Also-mirrin the PES protein. Snicker doodle?

[The Solution]

X2. Best leaning phase for u yet man.

Also-mirrin the PES protein. Snicker doodle?

looks like Cookies and Cream.

[Sunnyday]

Lean as hell dude
Best you have ever looked.

X2. Best leaning phase for u yet man.

Also-mirrin the PES protein. Snicker doodle?

X3! Looking lean and mean! Great work, Ian!

[lksurf2]

looks like Cookies and Cream.

Yep. I decided to try out there CnC. It's good but I'd rather have the snicker doodle. Even the PBC flavor was good... But snicker doodle is tops


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[The Solution]

SD > PBC > Blondie > CnC > Chocolate

Yep. I decided to try out there CnC. It's good but I'd rather have the snicker doodle. Even the PBC flavor was good... But snicker doodle is tops


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