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

[lksurf2]

10-2-14. Arms/Calves/Abs. Afternoon training.

Rope Pushdowns//SS//DB Hammer curls
x12//x12
x12//x8
x12//x9
x12//x10

V-Bar Pushdowns//SS//Standing BB curls.
x15//x15
x11//x10
x10//x10
x11//x10

Over Head Rope Extension//SS//Rope Hammer Curls.
x11//x15
x10//x12
x10//x12
x10//x12

Bench dips
x15
x12
x13
x12

Straight Bar Cable Curls Overhand grip
x10
x10
x10
x10

Standing Single Leg Calve Raises
x15 each leg
x12 (3 sets)

Abs- Hanging Leg Raises 5x15

good and fun arm workout. Nothing like a huge pump in the arms lol. Nothing much else going on so have a good day guys!!

-Ian

[The Solution]

Foodporn has been in check lately dude. Been killing it.

[lksurf2]

photo_1 (3).jpgphoto_2 (3).jpg
Pancakes are for later tonight. Made pumpkin pancakes with Pumpkin PB Lean. Egg White, Onion, Spinach Ciabatta sandwich with trader joes greek yogurt guac. Stuff is amazing and you can not even tell the difference between it and a regular guac dip.

[lksurf2]

10-3-14. Afternoon training. Back.

Deadlifts. 2 warm up.
225lbs-10
245lbs-8
265lbs-6 (had to use rest pause for 5 &6)
265lbs-6 (same)
245lbs- 8

Wide Grip Straight Arm Lat Pull Downs//SS// Lat Pull Downs Underhand Grip
1x15//x15
1x15//x12
1x15//x12
1x15//x12

T-bar Rows Drop set
1x12//x12
1x8//x8
1x10//x10
1x10//x10

BB Rows.
1x12
1x10
1x8
1x9
1x10

Abs- Cable Crunches 5x15

Pretty happy with this one today and just trying to keep pushing as hard as I can each workout.

Going out tonight with Vanessa to a comedy show to see Steve Byrn. Pretty excited just to go out and do something on a friday night. So thats about it!

Have a good one!!

-Ian

[lksurf2]

photo13_zps4f22e3c2.jpg amd postworkout meal. 120g pasta. 100g cooked chicken breast, 3 bread sticks, 80g onion.

[The Solution]

Killing it on all fronts dude
what you gaming on lately?

[lksurf2]

Killing it on all fronts dude
what you gaming on lately?

Recently have been playing Hyrule Warriors. So much fun!!

[The Solution]

That an RPG?

[lksurf2]

That an RPG?

No, not really Its more of capture the land type of games. Just constant action of you running around killing a shit load of people and gaining more area in the map. While doing mini missions in each map. Its pretty cool how they did it with Zelda and having all the characters in the game. As your progress you unlock more playable characters. Also you can upgrade items, skills, weapons etc too so there is somewhat of that rpg element to it.

[lksurf2]

10-4-14. A.M. Training. Chest/Shoulders/Tricep Pump

Flat Bench DB Press - 3 warm up
1x12
1x8
1x8 (had to pause at top on 7)
1x6/ds/1x7 (failed at 6 so added the dropset)

Decline HS Chest press.
1x12
1x12
1x12
1x12 (rest pause on 10-12)

Pec Dec Fly- Hard Squeeze
1x15
1x15
1x12
1x12

Incline HS Chest press
1x12
1x10
1x11
1x10
ds
1x10

6 Ways
1x12
1x12
1x10
1x10

Seated DB Arnold Shoulder Press.
1x10
1x10
1x8

Single Arm Cable Pushdowns Underhand Grip. No rest between sets
4x12

Abs- reverse crunches - 4x20

Good workout. I was a little tired going in and the gym was a little more crowded at the time I got there so I could not throw in to many super sets or other stuff, so just kept it simple. I forgot how much 6 ways suck ass lol but still feel they do a great job of hitting the shoulders.

Just hanging out at home for a while then we are going up to the rose bowl for a UCLA game tonight. So it will be a late one for me and probably wont be home until around 2:30...then go to bed and wake up for work at 9 lol.

Hope you guys have a great day!!

-Ian

[lksurf2]

FullSizeRender.jpg

This is a pretty typical first meal of the day for me. 3 whole eggs, chicken breast, broccoli, squash. 4 tsp of coconut oil, 1 tsp avocado oil.
The amount of chicken added is just dependent on the day and how much I fit in. Same goes for the added oils but right now this is the norm

[lksurf2]

10-6-14. Hiit /Abs
Abs- Reverse Crunches 4x25

Despite the loss at the Bruins game Saturday, we still had a great time. We got back home around 2:15 a.m. sunday and I went to bed and woke up for work about 5 hours later. I felt fine going in but as soon as I walked through the doors I started sneezing and my nose started to run. The weather has been hotter again this last week and suuuper dry. I figured it was just allergies from all the dust in the air. But when I got home from work last night my throat started bugging me and trying to go to bed sucked ass with it hurting a lot every time I swallowed. So got up on and off to gargle some salt water and it helped a little but I still did not feel great. I went to work anyway despite feeling semi shitty, and before I went I picked up some medicines to beat this shit down with lol. Came home a little early and did my cardio. My throat feels a hell of a lot better now than it did a few hours ago and my nose is not as runny.

So really just the usual rest and fluids today and should still be able to hit my workout tomorrow morning. I do not feel like I have a major cold or anything. No cough, not really sneezing and my head does not feel clogged up at all.

Curious to see how much it will effect my weigh in. But no stress about it really.

Have a good day guys!!

-Ian

[Hoss06]

Sounds like U have Ebola.

[lksurf2]

Sounds like U have Ebola.

I'm gonna train legs extra hard for you Wednesday


Sent from my iPhone using Tapatalk

[The Solution]

Who cares how it effects your weight
Hope you get 100% soon man.