Back to Basics: IK9's Offseason

**klhowell2** · 08-02-2014, 06:34 AM

Dude... you get to do all the cool stuff.

**IK9** · 08-03-2014, 10:27 AM

Telephone

Just Dance

**IK9** · 08-03-2014, 10:32 AM

Prep update:

Yesterday's weigh-in: 164.8 (new low)
Today's weigh-in: 165

Gonna track macros today & tomorrow to see where I am at.

I quit prep at ~164 lbs last time because I was suffering w/ doing 40-50 minutes of cardio 5-6 times a week

I'm at 164 now doing 15 minutes of light cardio a 4-6 times a week [=

Gonna let my coach take over my macros/give me assigned targets in about a week.

Not set in stone yet but last time I gave myself 26 weeks/6 months to prep & did not come in conditioned.. so this time I'm gonna give myself around 8 months.. so looking at a show in March ish

**IK9** · 08-04-2014, 11:37 AM

I can see why I am losing weight

~2400 calories
57F
282C
166P

Gonna make sure to hit a little higher protein

**klhowell2** · 08-05-2014, 06:08 AM

Originally Posted by IK9

Prep update:

Yesterday's weigh-in: 164.8 (new low)
Today's weigh-in: 165

Gonna track macros today & tomorrow to see where I am at.

I quit prep at ~164 lbs last time because I was suffering w/ doing 40-50 minutes of cardio 5-6 times a week

I'm at 164 now doing 15 minutes of light cardio a 4-6 times a week [=

Gonna let my coach take over my macros/give me assigned targets in about a week.

Not set in stone yet but last time I gave myself 26 weeks/6 months to prep & did not come in conditioned.. so this time I'm gonna give myself around 8 months.. so looking at a show in March ish

Yaya Inna!! Looks like that metabolism has rebounded nicely! So excited you are going for it again! YOU CAN DO IIIIIIIT!!!

**IK9** · 08-07-2014, 05:53 PM

Thanks Kay, I'll try!

Shark Reef Aquarium.. jellyfish!

**IK9** · 08-10-2014, 08:25 AM

New Low: 163.8#

Current macros: Roughly 60F - 300C - 200P
Current cardio: 15 minutes Lvl 10 bike after every lifting session (125-150 calories)

Thoughts: Things have been good. Scale is moving downward with very little stress/effort.

I am eating out a lot because I'm in the beginning stages of a new relationship, but I've been scanning nutrition info ahead of time & just sharing my portions etc.

**offroadatv200** · 08-11-2014, 05:20 AM

Originally Posted by IK9

New Low: 163.8#

Current macros: Roughly 60F - 300C - 200P
Current cardio: 15 minutes Lvl 10 bike after every lifting session (125-150 calories)

Thoughts: Things have been good. Scale is moving downward with very little stress/effort.

I am eating out a lot because I'm in the beginning stages of a new relationship, but I've been scanning nutrition info ahead of time & just sharing my portions etc.

You on the cut?

New relationship, eh?

**IK9** · 08-11-2014, 11:38 AM

Originally Posted by offroadatv200

You on the cut?

New relationship, eh?

Yup, yup!

Kuma Snow Cream

Art of Flavors

Seether
Free outdoor concert open to the public at Downtown Freemont Street Experience

**klhowell2** · 08-11-2014, 02:06 PM

RIGHTEOUS!! On all accounts!!!

Dropping weight with no effort... pffft.... send some of that my way!!!

**IK9** · 08-12-2014, 06:11 AM

Originally Posted by klhowell2

RIGHTEOUS!! On all accounts!!!

Dropping weight with no effort... pffft.... send some of that my way!!!

If you were as fat as me, the weight would be flying off too!

**IK9** · 08-12-2014, 06:12 AM

New low: 162.0

**klhowell2** · 08-12-2014, 06:19 AM

Originally Posted by IK9

New low: 162.0

Woot woot!

**jpfaherty** · 08-12-2014, 08:32 AM

Man you really live the Vegas dream!! Super jealous!!

**antevans007** · 08-12-2014, 10:06 AM

Every time I come in here I feel like im living the vegas dream vicariously through ur log lol. Congrats on the new relationship and shedding the lb's

**IK9** · 08-12-2014, 08:42 PM

Originally Posted by klhowell2

Woot woot!

yup yup!

Originally Posted by jpfaherty

Man you really live the Vegas dream!! Super jealous!!

I'd rather live in Boston :B You guys have sports teams

Originally Posted by antevans007

Every time I come in here I feel like im living the vegas dream vicariously through ur log lol. Congrats on the new relationship and shedding the lb's

Hahah, if you ever come down here, I'll show you a good time! Thanks for the words. Your feats of strength impresses me ^_^

**IK9** · 08-16-2014, 06:25 AM

New Low: 161.8#

In a dress, like a boss!

**IK9** · 08-17-2014, 07:29 AM

New Low: 161.4#

Changes: Cardio - 250 kcal per session

**Bnizzle163** · 08-17-2014, 08:02 PM

Aw, yeah! Shooting is a load of fun. That reminds me... I need to get my ass to the range!

Weight is dropping pretty quickly. GJDM.

**IK9** · 08-18-2014, 10:23 AM

Originally Posted by Bnizzle163

Aw, yeah! Shooting is a load of fun. That reminds me... I need to get my ass to the range!

Weight is dropping pretty quickly. GJDM.

Thanks Nizzle Bizzle!

Monday, August 18, 2014
Morning weight: 162.0#

Smith Incline Bench
10's per side x 12
25's per side x 12
35's per side x 12
45's per side x 12
25's per side x 12

BB Bench
95 x 10
135 x 8
185 x 5
225 x 5

DB Incline Bench
35's x 12

Pec Dec
60 x 12
70 x 12

Cardio: 250 kcal

Thoughts: Haven't touched 225 in a while. Down over 30 pounds since March but I think strength is holding up pretty well.

**jpfaherty** · 08-19-2014, 05:34 AM

Nice work on the bench dude. Hold on as long as you can! lol

**red_cat** · 08-19-2014, 07:44 AM

225 like it's cake!

mmmmmm.........caaaaaaaaaake,

**Bnizzle163** · 08-19-2014, 08:41 AM

You still had more in you on that bench, too. Nice work!

**phillysteak** · 08-19-2014, 10:31 AM

Mirin bench.

**IK9** · 08-20-2014, 10:51 PM

Originally Posted by jpfaherty

Nice work on the bench dude. Hold on as long as you can! lol

Thanks JP, will try!

Originally Posted by red_cat

225 like it's cake!

mmmmmm.........caaaaaaaaaake,

Marble loaf cake... yummyyyyy

Originally Posted by Bnizzle163

You still had more in you on that bench, too. Nice work!

Thanks broseph

Originally Posted by phillysteak

Mirin bench.

Thanks B-rad!

**offroadatv200** · 08-22-2014, 07:08 AM

Bench looks awesome man!

**demonwareltd** · 08-23-2014, 11:37 AM

Had no idea you were making another run at contest prep. Good for you - hope it goes well.

Me, I'm hanging up my posing trunks for the foreseeable future in an effort to find more balance in my life. Maybe I'll become a buddhist monk...

**IK9** · 08-24-2014, 03:47 PM

Originally Posted by offroadatv200

Bench looks awesome man!

Thanks Billy!

Originally Posted by demonwareltd

Had no idea you were making another run at contest prep. Good for you - hope it goes well.

Me, I'm hanging up my posing trunks for the foreseeable future in an effort to find more balance in my life. Maybe I'll become a buddhist monk...

Yeah, I wanna bring a good effort to this next show.

Lol, you've done a few shows already so it's all good to take a break.. haha buddhist monk.. you'll need an orange jumpsuit!

Sunday, August 24, 2014
Weight: 161.8#

Squat
95 x 6
135 x 6
185 x 3
225 x 3
275 x 3

Lying Leg Curls
50 x 12
50 x 12
50 x 12

Hack Squats
25's per side x 6
35's per side x 6
55's per side x 6
55's per side x 6

Leg Ext
45 x 20
75 x 18
90 x 14
105 x 12

Calves

Cardio: 300 kcal

Thoughts: Been really slacking on legs lol.. could lift heavier

Hit a buncha 161.8's this week so I know my weight is trending downward but no new low

Bumped cardio up by 50 kcal on all days

Show
Jay Cutler Classic
NPC National Qualifier
Saturday, April 4th 2015

Will be competing as a bantamweight open men's bodybuilding 143.25# and under

~30 weeks out

**offroadatv200** · 08-25-2014, 11:32 AM

30 weeks!!! Get it son! That's a nice slow cut right there.

**IK9** · 08-25-2014, 12:06 PM

Originally Posted by offroadatv200

30 weeks!!! Get it son! That's a nice slow cut right there.

Hehe yeah, hopefully I'll be in shape this time.. 30 weeks to lose a minimum of 18 pounds.

26 weeks wasn't enuff last time!

Monday, August 25, 2014
Weight: 161.6#

BB Row
95 x 12
135 x 10
155 x 8
185 x 6

CG Lat Pulldown
3 sets of 12 reps

HS Iso-Lateral Row
1 PPS x 12
1 PPS x 12
1 + 25's per side x 12

Seated Cable Row
70 x 12
70 x 12
70 x 12

DB Hammer Curls
15's x a lot
25's x 12
25's x 12

BB Curls
40 x 12
50 x 12
50 x 12

Thoughts: Yet another 161 weigh-in but no new low.. might be going 9-10 days without a new low lol.. oh wells.. keeping up the grind

Thread: Back to Basics: IK9's Offseason

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