Results 3,526 to 3,540 of 3558
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07-01-2015, 04:58 PM #3526
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07-01-2015, 05:16 PM #3527
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147743
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.JPGI wish I was a little bit taller. I wish I was a baller.
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07-01-2015, 09:07 PM #3528
hell yeah
200 in that tall frame = golden.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-03-2015, 07:34 PM #3529
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147743
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!!
-IanI wish I was a little bit taller. I wish I was a baller.
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07-03-2015, 09:17 PM #3530
My gym only open 8-1
Lucky you work the morning i got the late night shift
boo
have a good 4th.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-04-2015, 10:57 AM #3531
Happy 4th, Ian!
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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07-04-2015, 10:24 PM #3532
Leanest I've seen you yet man. Good work...now time to hit 220.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-06-2015, 12:29 PM #3533
Digging the side by side man, you are doing a great job.
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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07-07-2015, 01:50 PM #3534
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147743
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.jpgI wish I was a little bit taller. I wish I was a baller.
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07-07-2015, 04:22 PM #3535
Lean as hell dude
Best you have ever looked.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-07-2015, 11:09 PM #3536Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-08-2015, 06:35 AM #3537
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07-08-2015, 07:59 AM #35382016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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07-08-2015, 09:19 PM #3539
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07-08-2015, 09:33 PM #3540
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