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

**lksurf2** · 10-07-2014, 12:31 PM

10-7-14. 172.2 (down.4) A.M. Back/Shoulders/Bicep Pump

Wide Grip Lat Pull Downs//SS// Straight Arm Rope Pull Downs
1x12//x16
1x8//x15
1x8//x15
1x6/ds/x8//x15

Rack Pulls slightly above knee - 3 warm up.
385-8
405-10
415-6 (grip slipped)
415-10
415-9

Individual HS Rows Overhand grip//SS// HS Rows Mid Grip Both Arms.
1x12//x12
1x12/x8
1x12//x8
1x12//x10

Seated Military Shoulder Press//SS// Standing BB Curl.
1x12//x12
1x9//x12
1x8//x12
1x8//x12

Bent Over Rear Delt Cable Flys.
4x12

HS Shrugs.
1x15
1x12
1x12
1x12

Abs. Incline Crunches.
5x20

Feeling better this morning, my nose is almost back to normal and my throat feels fine. Still taking some meds to help out a little more but by tomorrow I should be good. I would say I feel about 80% right now. A little tired and some minor congestion but thats about it.

Still felt strong during my workout and still pushed it. My gripped slipped a little on the rack pulls at 415lbs for the first set and I was sure I could get more reps so I just went for it a few more times and boom!!

Kinda surprised about the weight drop but I can tell in the mirror too that I look about the same as last week and feel the same too. I am just making a small bump this week since i made a big one last week, to kinda help push it along a little lol. Just 10g carb and 5g fat to all days.

Solo Back. 115f/490c/235p
Training. 115f/390c/245p
Arms. 115f/340c/245p
Off. 135f/200c/245p

Free meal today too!! Have a good one guys!!

-Ian

**The Solution** · 10-07-2014, 04:10 PM

More food and more drops lol
cant beat that

**lksurf2** · 10-08-2014, 11:38 AM

10-8-14. A.M. Legs

Seated Leg Curls. 2 sec contraction. 1 sec hold at the top.
1x12
1x12
1x9
1x10

Squats.
1x10
4x8

Leg Press//SS// Walking BB Lunges.
x12//x30 steps
x10//x30
x10//x30
x10//x30

Standing Single Leg Curls
1x15
1x15
1x10
1x9

Lying Leg Curls
1x12
1x9
1x9
1x10/ds//x20

Standing Calve Raises- 2 sec contraction
3x10

Seated Calve Raises. 2 sec contraction
3x14

Abs- Hanging Leg Raises.
5x15

Overall Feeling better. Mostly Just have to keep blowing my nose but other than that I am good.

Training was still great today and just some good old fashion hard work.

Later today Vanessa and I have our engagement photo shoot. We are doing it at the same place I proposed/where we went on our first date (its the same place). Its actually a really big area with great photo spots. Pretty excited for it actually since its just something different to do and we get to do it together.

Have a great day guys!!

-Ian

**lksurf2** · 10-09-2014, 07:54 PM

10-9-14. Afternoon Chest/Shoulder/Tricep pump

Flat Bench Db Twist Press. 2 warm up
1x12
1x12
1x12
1x12

Incline Bench Press//SS//Incline DB Chest Press (half reps from top)
1x12//16
1x10//x16
1x9//x18
1x8//x18
1x8//x20

Flat bench DB Flys Double Drop set.
1x15//x12//x12
1x8//x10//x10
1x6//x7//x10

DB 6 ways
1x12
1x8
1x8
1x8

DB Arnold Press
1x10
1x8
1x9
1x8

Straight Bar Cable Pushdowns.
4x12

Abs.- Rope Cable Crunches
4x20

Pretty much back to 100% and just a little stuffy nose but its not much. Training was great today! Also had a lot of fun yesterday with the photo shoot and I am pretty excited to see the photos.

Have a good night !!

-Ian

**The Solution** · 10-09-2014, 08:52 PM

That incline bench and DB press super set must of been brutal after the twist press pre-exhuast.

**lksurf2** · 10-09-2014, 10:18 PM

Originally Posted by The Solution

That incline bench and DB press super set must of been brutal after the twist press pre-exhuast.

yeah the incline db was a killer on the last few reps.

**The Solution** · 10-10-2014, 06:59 AM

Going to the Oregon / UCLA Game?

**lksurf2** · 10-10-2014, 07:17 AM

Originally Posted by The Solution

Going to the Oregon / UCLA Game?

Fuck yes!! Lol ready to watch Bruins lose again probably

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**lksurf2** · 10-10-2014, 08:14 PM

10-10-14. Afternoon Back.

Deadlifts. 1 warm up
225x8
245x8
255x7
255x8
255x8

Wide Grip Lat Pulldowns Underhand grip//SS// Wide Grip Straight Arm Pull Downs.
1x12//x20
1x12//x15
1x10//x15
1x12//x15

T-Bar Row Drop set
1x12//x12
1x10//x10
1x10//x10
1x10//x10

BB Rows
1x12
3x9

Stretchers.
3x10

Really good workout today despite not having my straps. Idk where one of them went but I just can't find it. SO did the whole thing without any for the first time in awhile and was actually pretty damn happy with it. My Hands are probably going to hurt like fuck tomorrow but oh well lol.

Thats about it for tonight!!

Have a good one!!
-Ian

**The Solution** · 10-10-2014, 08:45 PM

Originally Posted by lksurf2

Fuck yes!! Lol ready to watch Bruins lose again probably

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Tough loss to Utah,
Oregon has a horrible offensive line if you can get to Mariotta and cause some turnovers it could be a victory @ the rose bowl.. that O-Line got destroyed their last game and injuries are killing oregon. You have a chance. Hudley has to play lights out.

**lksurf2** · 10-10-2014, 09:30 PM

Yeah if our offensive line can make sure he doesn't get sacked 3 times in a row again.
Being at that game was brutal lol. Last 3 min were just nuts

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**lksurf2** · 10-11-2014, 05:57 PM

10-11-14 arms/calves

Cambered bar cable curls//ss//cambered bad tricep ext. underhand grip

X15//x15
X13//x13
X10//x12
X10/x13

Overhead rope extensions//ss// cbhc

X 13//x10
X10//x10
X10//x10
X10//x10

V bar push Downs //ss// BB Curls
4x12//x10

Machine dips
X15
X12
X10
X12

Machine preacher curls
X10
X9
X8
X7

Seated calve press
3x15

Standing calves
3x15

Abs- rope cable crunches
4x20

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**lksurf2** · 10-14-2014, 11:45 AM

10-12-14. HIIT/ABS

Abs- Reverse Crunches 5x20

10-14-14. Weight-173.3 (up 1.1lbs) Training. Back/Shoulder/Bicep Pump

Assisted Pull-ups//SS//Weighted Hyper Extensions.
1x15//x15
1x12//x20
1x12//x15
1x12//x15

Mid grip Low Rows//SS// Straight Arm Rope Lat Pull Downs.
1x12//15
1x8//x15
1x8//x16
1x8//x15

Cambered Bar lat Pulldowns- Underhand Grip on outer portion.
1x13
1x12
1x10
1x10

Bent over cable Rear Delt Flys- Single Arm no rest between.
4x15 each

Rope Bicep Hammer Curls. 15 sec rest
4x15

HS Shoulder Press//SS// HS Shrugs
1x12//x15
1x11//x12
1x11//x12
1x10/ds/x10//x12

Abs- Incline Crunches
5x20

Good workout. Back Was a little sore this morning I think mostly from work yesterday but it was better by the time I got to the gym. Still waiting on new straps to come in so did not want to do rack pulls until I get them. The Weighted hypers still gave me a a good pump in the lower back.

Over the weekend wen to the UCLA game...it was brutal lol. I knew we would lose but it just sucked sitting there watching the ducks dominate us. Bigger, faster, stronger team all the way. Plus it was abouot 90-95 degrees inthe stadium and we were in the sun for most of the game until the shade hit us about the 4th quarter.

With weight being up this week finally, not going to make any changes for a bit unless things stay the same or drop again. Honestly feel about the same and a 1lb gain is nothing lol.

No free meal today like usual. We are just going out to ihop and just making it fit meal. This is because Saturday night after we get out of work, we are having the parents meeting for the first time dinner. Her mom and my parents. So figure today we can still go out for our own meal like usual though. Other than that not to much going on.

Have a good one!!

-Ian

**The Solution** · 10-14-2014, 04:27 PM

Tough loss. The Ducks are up and down when they show up that offense is brutal

Stocking up at TJ's this weekend. Any last suggestions?

Pumpkin O's
Pumpkin Spice Coffee
Decaf Coffee
CnC Cookie Butter
Spices (Tumeric, Black Pepper, Sea Salt, Tumeric, Pumpkin Pie, 21 Seasoning i think its called)
Cookie Butter Cups
Chicken Teriyaki (Frozen)
Guilt Free mac and cheese (Frozen)
Pumpkin Waffle/Pancake Mix