IK9's Log

[IK9]

Hey everyone!

I said I would update again once I get down into the low 150's so here I am. I went from 192-193 lbs in March 2014 to 151 lbs today.

Talking with my coach, we are gonna diet down until I get relatively lean then reverse diet into a bulk.

Starting weight/macros:

151.0 lbs
55F - 275C - 175P

Cardio

500 cal 5x a week

Life Update

Life has been good. Still living with girlfriend. Currently working part-time at a car dealership then nights/graveyard doing valet parking at a 5-star/5-diamond hotel/casino.

Will keep this journal fun!

First workout is on Monday!

[mhilliard44]

1rd!!!

Have fun with that cardio

Definitely following along this diet into a reverse

[IK9]

1rd!!!

Have fun with that cardio

Definitely following along this diet into a reverse

Glad to have you!

Morning weight: 149.4#

Misc: Gonna enjoy Super Bowl today while loosely tracking in preparation for my 1st day tomorrow.

I am sure it will be busy at work tonight after the game so I'll be doing some high intensity sprints.

Let's start this off with a bang!

Blowing Up An Airbag Out of Boredom

[Bnizzle163]

I'm here for the gang bang. I mean... erm, I'm in .

[IK9]

I'm here for the gang bang. I mean... erm, I'm in .

Glad to have you 

Day 1

Morning Weight: 148.0

Nutrition: 55F - 275C - 175P

Legs

Squat

65 x 6
95 x 6
135 x 6

Leg Press

1 PPS x 10
2 PPS x 10, 10

Seated Leg Curls

50 x 12
70 x 12, 12

Seated Calf Raises

3 sets of 12 reps

Cardio: 500 cals, 41 minutes

Misc: First day is underway!

Ate so much pizza & wings for Super Bowl last night but weight went from 151 the past 25 days ish to 149.4 to 148 the last 2 days.

[IK9]

Busy day today:

Work from 7 AM - 11 AM

Then gym & cardio

Then job #2 from 4 PM - Midnight

My food last week at work (jerk steak, seaweed salad, turkey, brown rice, salad w/ thousand island)

[IK9]

Day 2

Morning weight: 149.4

Nutrition: 55F - 275C - 175P

Push

Incline BB

65 x 10
95 x 8, 8

Standing DB Shoulder Press

30's x 8, 8, 8

BB Bench

95 x 6, 6, 6

DB Side Laterals

10's x 12, 12, 12

Rope Tricep Ext

3 sets of 12 reps

Cardio: 500 cal, 40 minutes

Misc: Got all my food packed for work tonight. Gonna have some greens in the EDR for my micros.

Switched from powerlifting-style BB Bench to a more bodybuilding style/form.

[bodilybuilding]

In.... You still working with 3dmj?

[IK9]

In.... You still working with 3dmj?

No, different coach now.

[IK9]

Day 3

Morning weight: 149.4 (same as yesterday)

Nutrition: 55F - 275C - 175P

Pull

CG Lat Pulldown

75 x 10
90 x 8
105 x 8

BB Row

95 x 8
115 x 8, 8

HS High Row

1 PPS x 8, 8, 8

1-Arm DB Row

65's x 6, 6

DB Curls

27.5 x 6, 6

Cardio: 500 cal, 39 minutes

Misc: Easy day today since I got off work at 11 AM.

Ran into buddy at gym so first 300 calories of cardio went by quick due to chatting.

[IK9]

Legs feel sore

Everything is so far so good

There is a chance I will get off work at 3 AM so I have to drag out my macros today just in case ^_^

[IK9]

Day 4

Morning weight: 150.6

Nutrition: 55F - 275C - 175P

Legs

Standing Leg Curls

20 x 10, 10
30 x 8

Leg Extensions

35 x 10, 10
42.5 x 8

Lying Leg Curls

50 x 10
60 x 10
70 x 10

Horizontal Calf Raise

100 x 10
110 x 10, 12

Leg Press

1 PPS x 10
2 PPS x 10

Cardio: 500 cal, 39 minutes

Misc: Gonna watch Netflix until work.

Will pack my food/snacks & save a good amount of fats/carbs before bed.

[IK9]

Day 5

Morning weight: 150.0

Nutrition: 55F - 275C - 175P

Upper

Incline DB Bench

25's x 10
35's x 8, 8

Seated Cable Row

90 x 10
100 x 8, 8

Upright Rows

55 x 8, 8, 8

CG Lat Pulldown

80 x 10
90 x 10
100 x 8

2 sets each for bi's & tri's

Cardio: 500 cal, 39 minutes

Misc: Got off work at 1 AM but I already planned & prepared for that.

Only had a couple hours of sleep between both jobs but snuck in a nap before lifting.

Finished with Week 1!

[IK9]

Day 6

Morning weight: 149.8

Nutrition: 55F - 275C - 175P

Rest Day

Cardio: High intensity sprints at work (valet)

Misc: I was gonna get a mini fridge for me/my gf's room to help with dieting but my girlfriend's parents were nice enuff to give us theirs!

[IK9]

Day 7

Morning weight: 148.2

Nutrition: 55F - 275C - 175P

Rest Day

Cardio: Sprints at work (valet)

Misc: Glad to see another 148 weigh in.

Took care of all my errands today.

Sleep schedule is all over the place because of work but getting things done w/ no excuses.

Chicken wraps: Sweet Baby Ray's & Sweet & Sour

[IK9]

Day 8

Morning weight: 148.6

Nutrition: 55F - 245C - 175P

Legs

Squat

95 x 5
135 x 5
155 x 5

Leg Press

1 PPS x 8
2 PPS x 8
3 PPS x 8

Leg Curls

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Cardio: 500 cal, 39 minutes / sprints at work (valet)

Misc: Coach cut CHO by 30 grams.

I had to try this strawberry chocolate chip cookie. Used a Nestle chocolate chip cookie for the approximate macros.

[IK9]

Day 9

Morning weight: 149.2

Nutrition: 55F - 245C - 175P

Push

Incline Bb Bench

95 x 6, 6, 6

Standing DB Shoulder Press

35's x 6, 6, 6

Pec Dec Flyes

3 sets of 10 reps

DB Side Laterals

3 sets of 10 reps

1 exercise for triceps

Cardio: 500 cal, 39 minutes / sprints at work

Misc: My sister got me Crispy M&M's from Japan. Haven't seen them in Vegas in years.



Sweet Baby Ray's BBQ Chicken

[IK9]

Day 10

Morning weight: 149.4

Nutrition: 55F - 245C - 175P

Pull

Lat Pulldowns

70 x 12
80 x 10
90 x 8
100 x 8

Barbell Row

95 x 10, 10, 10

HS High Row

3 sets of 10 reps

Seated Cable Row

3 sets of 10 reps

1 exercise for biceps

Cardio: 500 cal, 39 minutes / sprints at work

Misc: I hate cardio but then I think with each new step on the treadmill, I am one step closer to my goal!

[IK9]

Day 11

Morning weight: 149.4

Nutrition: 55F - 245C - 175P

Legs

Standing Leg Curls

3 sets of 12 reps

Leg Press

1 PPS x 12, 12
2 PPS x 12

Leg Ext

3 sets of 12 reps

Seated Calf Raises

3 sets of 12 reps

Cardio: 500 cal, 39 minutes

Misc: Easy day today = 4 hours of work then Netflix/chores the rest of the day!

Proats

[IK9]

147.2 (new low)

[Bnizzle163]

Congrats on the new low!

I like how the whole banana is just chillin in the oats like, "Hi. I'm a banana."

[IK9]

Congrats on the new low!

I like how the whole banana is just chillin in the oats like, "Hi. I'm a banana."

Thanks Billy.. Inspired by your crazy oatmeal concoctions!

Day 12

Morning weight: 147.2 (new low)

Nutrition: 55F - 245C - 175P

Upper

DB Incline Bench

27.5's x 8
35's x 8, 8

BB Row

95 x 10, 10, 10

Standing OHP

45 x 12, 12, 12

CG Lat Pulldown

70 x 10
80 x 10
90 x 10

Cardio: 500 cal, 39 minutes

Misc: Last workout of Week 2

Lemon Pepper Chicken + Strawberries



Bluebell Chocolate Chip Cookie Dough ice cream

[IK9]

Day 13

Morning weight: 148.2

Nutrition: 55F - 245C - 175P

Rest Day

Cardio: Sprints at work

Misc: Haven't seen any 150's on the scale so far this week so #twothumbsup

Big day today.. Not only is it Valentine's Day but it's also my gf's mom's bday.

Had to try these.. Pretty spicy



Fruitcake for GF's mom's bday

[IK9]

Day 14

Morning weight: 147.2 (ties low)

Nutrition: 55F - 245C - 175P

Rest Day

Cardio: None

Misc: Week 3 starts tomorrow!

So far so good. I think I have my groove now to keep this thing going!

Gf & I went to her friend/bf's apartment after us all going to church together & we made pasta & pizza.

I had to cook all my stuff separate & measure out each ingredient but was totally worth it!

Pepperoni Calzone & Spicy Italian Sausage Penne Pasta



Cheesecake Reese's/Turtle

[IK9]

Waiting for my friend to lemme know if I need any macro changes today

& waiting for my gf to wake up to come with me to the gym since she doesn't work until 4 PM

Should be an easy day since I am off today

[IK9]

Day 15

Morning weight: 148.4

Nutrition: 50F - 200C - 175P

Legs

Standing Leg Curls

3 sets of 12 reps

Lying Leg Curls

3 sets of 12 reps

Leg Press

1 PPS x 12
2 PPS x 12, 12

Leg Ext

3 sets of 12 reps

Calves

2 exercises 3 sets of 12 reps

Cardio: 500 cal, 39 minutes

Misc: After checking in with my friend, he dropped my macros down by 5g FAT & 45g CHO.

I think we have officially entered poverty but oh wells.. let's do work!!

Not gonna lie... These were nasty

[IK9]

147.0 (new low)

[IK9]

Day 16

Morning weight: 147.0 (new low)

Nutrition: 50F - 200C - 175P

Push

Incline BB Bench

95 x 12, 12, 12

Seated DB Shoulder Press

3 sets of 12 reps

Pec Dec Flyes

3 sets of 12 reps

DB Side Laterals

3 sets of 12 reps

Tricep Pressdowns

3 sets of 12 reps

Cardio: 500 cal, 39 minutes

Misc: Life threw me a curveball but I am working thru it (non-fitness related)

All in all, everything is good so far regarding this 'prep'

Motivated to keep up this grind!

[IK9]

Day 17

Morning weight: 147.0 (ties low)

Nutrition: 50F - 200C - 175P

Pull

CG Pulldowns

3 sets of 12 reps

HS High Row

1 PPS x 12, 12, 12

HS Iso-Lateral Row

1 PPS x 12, 12, 12

DB Curls

3 sets of 12 reps

Cardio: 500 cal, 39 minutes

Misc: Glad to see another 147.. I don't expect to see any 149's this week.

[IK9]

Day 18

Morning weight: 146.4 (new low)

Nutrition: 50F - 200C - 175P

Legs

3 sets of 12 reps for 4 exercises

Cardio: 500 cal, 39 minutes

Misc: Absolutely great day today.

GF has today & tomorrow off so cardio = breeze.

Satisfying my pizza cravings!