The Solution's Path to Glory

[AllGenetix]

OBF - dont talk about it - be about it son!

[Young9]

Almost 150's!
and probably stronger then you were in the 170's

[Shinjan]

strong HIIT as usual man. Definetely go for that contest dude, if anything at all it keeps the mind focused at all times, though it doesn't look like you need much help in that department AT ALL. RIPPIN IT!

[will-work4ANDRO]

Nice interval torture

receiving pleasure through pain...you got everything, they got nothing, but they ain't got nothing on you

[JY_21]

kicking it up a notch eh????
freakin awesome.. you'll blast through that comp man

[The Solution]

Wednesday - HIIT / ABS

Highlight

Raising my game to another level.

Song of the Day

Diecast - These Days



HIIT + ABS

5 Minute Warmup
10 Intervals on The Bike
30 Minutes LISS
10 Intervals on Arc Trainer
5 Minute Cooldown

RPM ( 130 ON, 90 OFF) Level: 6/12 Bike, 25/50 Arc

ABS
Machine Crunch 3 x 15
Machine Oblique 3 x 15
Saggatirus Crunch 2 x 15
Side Crunch 2 x 15

Stretching 10 minutes

Overall

- Now that I have decided I do want to try the OBF in the future, it really has changed my mentality on how I approach lifting/cardio. I now know that its important to push even harder, and today I did just that by raising the resistance, and putting more effort into my HIIT.

- Hopped onto the bike took it up another notch, put the head down and did work. Sometimes I would go over 15 seconds because my eyes are closed throughout the interval and I just focus on breathing and hope to open my eyes 15 seconds later lol

- Feeling a little run down after HIIT, but hey, I am now 20 intervals closer to what I want, and progressing with everyday I put in work. Time to clock out, my job is done for today. Then tomorrow bring on the refeed, some more weightloss, and Chest/Back Hypertrophy! BOO YA!

Supps
Spring Nature Fish Oil
Centrum Multi Vitamin
NOW Beta Alanine
Primaforce Creaform
Primaforce CLA
Primaforca ALA
Primaforce ZMA
Scivation Sesamin
Scivation Dialene 4
Scivation Whey
Scivation Xtend

Diet

Fat: 50g
Carbohydrate: 205g
Protein: 215g
Calories: 2130

http://fitday.com/fitness/PublicJour...=LayzieBone085

Weight

163.7

Thats the way to go bob! push it even harder put in 110% effort and you'll be suprised at what you get back dont ever stop.

I will never stop. I know my goals , and I will reach them. Getting there is not an option. Its just time.

Great job on the Hiit today. Gonna do that today at the gym, I'm checking out. So, I'll probably be wobbly as hell tonight!

I am still hurting, but its ok. I deserve to be. I gave it my all

WTF 20 intervals?! Serious work there. Nothing like a refeed day. Mine's friday.

Mines tomorrow!

so you're doing the next OBF contest, that should be interesting. you definitely put in 100% effort every day, you have a great plan, and you love doing it, so you should have no problems kicking some ass

you're ridiculous with the HIIT...

IN IT TO WIN IT! I will be busting everyone 100%, you better hope you can keep up with me. I am bringing my best.

good workout, great attitude.
The way you approach your workouts is important but the way you come out of them is where youre really stepping stones

I agree 100% Zia, Thanks bro.

You make these intervals seem like cake the way you go in every couple of days and kill them!

I look forward to friday for HIIT already. Believe it. I love HIIT. Yes I am twisted and sick

Nice interval torture

Love it!

OBF - dont talk about it - be about it son!

Dont get me too fired up Kirk. I will unleash a beast inside of me that no one has seen before. I will bring my best, and I will come away with something to prove to everyone that i am beyond a little boy. Its time to be reborn into a man.

Almost 150's!
and probably stronger then you were in the 170's

Funny thing is.. Your right

strong HIIT as usual man. Definetely go for that contest dude, if anything at all it keeps the mind focused at all times, though it doesn't look like you need much help in that department AT ALL. RIPPIN IT!

Im in, this is just the beginning to stepping on a real stage

receiving pleasure through pain...you got everything, they got nothing, but they ain't got nothing on you

kicking it up a notch eh????
freakin awesome.. you'll blast through that comp man

i woulndt say blast, there are some great competitiors every one. I am just honored to maybe have a chance to step against them.

[Primetime24]

Go For It Man

[Tye40]

You got this bro!!!

[matthor]

whaoh - 20 intervals! nasty

got it done though mate

[PokLim]

Awesome job! That's the mentality you need to take it all!

[Frankdaddy]

I feel ya bro on the closing eyes during cardio, especially during those 15 second intervals going all out lol. I have went over my mark, but I just counted it as extra, not overall on my timer. NO CHEATING in hurr r

[FitIron]

Wednesday - HIIT / ABS

Highlight

Raising my game to another level.

Song of the Day

Diecast - These Days



HIIT + ABS

5 Minute Warmup
10 Intervals on The Bike
30 Minutes LISS
10 Intervals on Arc Trainer
5 Minute Cooldown

RPM ( 130 ON, 90 OFF) Level: 6/12 Bike, 25/50 Arc

ABS
Machine Crunch 3 x 15
Machine Oblique 3 x 15
Saggatirus Crunch 2 x 15
Side Crunch 2 x 15

Stretching 10 minutes

Overall

- Now that I have decided I do want to try the OBF in the future, it really has changed my mentality on how I approach lifting/cardio. I now know that its important to push even harder, and today I did just that by raising the resistance, and putting more effort into my HIIT.

- Hopped onto the bike took it up another notch, put the head down and did work. Sometimes I would go over 15 seconds because my eyes are closed throughout the interval and I just focus on breathing and hope to open my eyes 15 seconds later lol

- Feeling a little run down after HIIT, but hey, I am now 20 intervals closer to what I want, and progressing with everyday I put in work. Time to clock out, my job is done for today. Then tomorrow bring on the refeed, some more weightloss, and Chest/Back Hypertrophy! BOO YA!

Supps
Spring Nature Fish Oil
Centrum Multi Vitamin
NOW Beta Alanine
Primaforce Creaform
Primaforce CLA
Primaforca ALA
Primaforce ZMA
Scivation Sesamin
Scivation Dialene 4
Scivation Whey
Scivation Xtend

Diet

Fat: 50g
Carbohydrate: 205g
Protein: 215g
Calories: 2130

http://fitday.com/fitness/PublicJour...=LayzieBone085

Weight

163.7

TAKEN charge and buring UP da fatz. AWesome HIIT BOB.

Tis how you stay LEAN!!

[user787877877]

Damn that HITT looks painful! lol.

Great mindset, your going to own that competition.

[2 D]

Awesome work Bob, you're gonna be below 160 in a short while, bet that'll fire you up for sure!

[MarkVI]

Hey man! I'll keep my eye on this one.

[The Solution]

Go For It Man

You got this bro!!!

In it to win it boys. The shred continues

whaoh - 20 intervals! nasty

got it done though mate

Awesome job! That's the mentality you need to take it all!

It will be here, and it will not change. I am so focused and dialed in right now its scary.

I feel ya bro on the closing eyes during cardio, especially during those 15 second intervals going all out lol. I have went over my mark, but I just counted it as extra, not overall on my timer. NO CHEATING in hurr r

Even if i go over, i dont count it. a few more seconds closer to shredded glutes.. wait wut? Me?
NAH!

TAKEN charge and buring UP da fatz. AWesome HIIT BOB.

Tis how you stay LEAN!!

I am no where close to lean bro, what you smoking!

Damn that HITT looks painful! lol.

Great mindset, your going to own that competition.

Awesome work Bob, you're gonna be below 160 in a short while, bet that'll fire you up for sure!

Hey man! I'll keep my eye on this one.

Thanks boys, good to know your here and got my back


--- Chest / Back tomorrow afternoon due to opening, and I have class shortly aftewards, probably no videos. But ill be sure to hit up a video of them 75's on DB Military Presses on friday ----

[user787877877]

mmmm 75's I smell em al....wut

[Blue Blazer]

Now you have even more of a reason to push harder Bob, beat yourself up now so you can tear it up at the comp brah.

[Jimmy29LI]

Make me proud tomorrow...CHEST & BACK must get destroyed!

[Bioteknik]

Holy crap man, already 300+ posts in this log?

Nice job on the intervals and smart to keep a fair amount of LISS in there too to keep the total cal burn up.

Have fun tomorrow, I know everyone loves chest work, but I think back work is more fun. The pump from a good back day is tough to beat.

[Dracoy]

Nice abdominal workout. I need to do abs first before cardio or I get too tired.

[Bioteknik]

also seeing your post in another thread, I feel like asking if you've ever done heavier ab work, like sets of 6-8 reps?

[T2TL]

Morning dude, gl with everything

[The Solution]

mmmm 75's I smell em al....wut

Wait till you see how easy they fly up. My spotter last week was like.. wow dude you should of done 80's.

Now you have even more of a reason to push harder Bob, beat yourself up now so you can tear it up at the comp brah.

Ive always had reason to push harder, why? Because I set mini goals, and i bust my ass to achieve them. Time to knock off little by little towards the main goal at hand.

Make me proud tomorrow...CHEST & BACK must get destroyed!

Time to make you proud huh? Lets see what i can muster up.

2 meals already down the tube, and after my class in a bit here, ill get some pre-workout and hit the weights.

Gonna be working out with a guy from the football team today, spotted him last week when he maxed on bench for 430!

Me and big Mike roll deep.

Holy crap man, already 300+ posts in this log?

Nice job on the intervals and smart to keep a fair amount of LISS in there too to keep the total cal burn up.

Have fun tomorrow, I know everyone loves chest work, but I think back work is more fun. The pump from a good back day is tough to beat.

Thats how it is set up.. The stubborn fat protocal is meant to divide the HIIT and put LISS Inbetween for a reason. there is a whole book on it.. oh and yeah Tommy is on the cover of the book

Nice abdominal workout. I need to do abs first before cardio or I get too tired.

Either way it will get done, i just let my pre-workout meal settle a bit longer. I am in the gym about 15-20 minutes after my meal.

also seeing your post in another thread, I feel like asking if you've ever done heavier ab work, like sets of 6-8 reps?

I have, but remember the body is not a textbook. I feel it works better for me this way. I rely on doing heavy compound lifts for my abs anyways. Hence the focus on front squats on power days for legs

Morning dude, gl with everything

Thanks bro. You as well. Im just finishing up my work shift now. Had to clean the facility for 2 hours. Not a bad way to start the morning right?

[PokLim]

I woke up expecting so see a workout. I am dissapoint.


jk. Have a good day. I'm off today.

[FitIron]

In it to win it boys. The shred continu


I am no where close to lean bro, what you smoking!

----

smoking!??

Um, Vaso....LOL!!!

Keep killing it Bob.....teh freakyness is on the way!

[The Solution]

Thursday - Chest/Back Hypertrophy

Highlight

Grinding out MMC in the afternoon crowd

Song of the Day

Korn - Freak on a Leash



Pre-WO LISS Cardio was performed for 15 minutes on the Treadmill

Dumbbell Flat Press

95 x 10
100 x 10
100 x 10


Incline Dumbbell Flies

50's x 10
50's x 10
50's x 10

Rack Chins

BW + 20 x 10
BW + 20 x 10
BW + 20 x 10


T-Bar Rows

3 Plates + 5 x 10
3 Plates + 5 x 10
3 Plates + 5 x 10


Cable Crossover

60 x 10
65 x 10
70 x 10

Berto Style Dumbbell Rows

70 x 10
70 x 10
70 x 10

Weighted Hang

60 x 90 Seconds

PWO LISS Cardio was performed for 15 minutes on the Bike

** All Rests were 1 minute between sets, and 2 minutes between exercises

Overall

- Best MMC session of my life, everything was focused on form but the weight just happened to be a touch heavier today on some exercises which made me extremly happy. I was not intending on going that heavy, but it just ended up going that way after warming up.

- Have to run to class at 2, or else I would of thought of a vide of the Berto Rows, but maybe next week we will see. I am starting to really feel rows a lot more in my lats/back, and I know that my lagging back is coming up. I am so happy because I want to really make a statement and show you guys how hard I am working to get some wings.

- Focus is through the roof, Tommy gave me the thumbs up on the OBF, and said we would be more focused then ever to win whatever aspect I want to consider debating on how I look come after the arnold and after he meets me in person, we will then discuss further plans, until then. Its time to Shred. Jimbo.. Im after the Abs.. and yes Im going to die if I have to, to get them. Here we come ABville. Save me a spot on the train!

Supps
Spring Nature Fish Oil
Centrum Multi Vitamin
NOW Beta Alanine
Primaforce Creaform
Primaforce CLA
Primaforca ALA
Primaforce ZMA
Scivation Sesamin
USP Labs Prime
Scivation Dialene 4
Scivation Whey
Scivation Xtend

Diet

Fat: 45g
Carbohydrate: 320g
Protein: 205g
Calories: 2400

http://fitday.com/fitness/PublicJour...=LayzieBone085

Weight

163.8

[T.Y.]

yah yah buddy!

saweeeeet

[DTrulez616]

Good luck getting ready for the OBF. It looks like everythings in check for that though. Big things are coming up for this. Still smashing PRs and getting better MMC is awesome.

[PokLim]

5 PRS!! Great job layzie. Better win that OBF!! or negs.