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

[lksurf2]

Have a great holiday man. have fun with the girl.

You too sir!! Yep double thanksgiving, twice the gainzzzz

[lksurf2]

11-27-14. Legs

Squats
1x12
1x10
1x8
1x8
1x6/ds/x4

Hack Squat//SS// Leg Extension
1x15//x20
1x12//x15
1x10//x15
1x10//x15

Leg Press
1x12
1x12
1x10
1x10

Seated Leg Curls
1x15
1x13
1x15
1x12

Lying leg curls
4x12

Standing Leg Curls

4x12

Standing Calve rasies
6x18

Abs- Incline Crunches
5x20

Great leg day for thanksgiving. Felt stronger today over last week, so just kept pushing more and more.

Now I get to sit on my ass until noon, then wifeys family, then back to my house later with my family. Hope you all get to enjoy some of the day with your family!!

-Ian

[The Solution]

You too sir!! Yep double thanksgiving, twice the gainzzzz

and legs to boot?
Winning.

[lksurf2]

11-29-14. Arms/Calves/Abs

Machine Preacher Curls//SS// V-Bar Pushdowns
1x13//x15
1x12//x13
1x10//x13
1x10//x14

Rope Pushdowns//SS// Rope Bicep Curls
1x15//x15
1x12//x15
1x10//x15
1x12//x15

Unilateral Tricep Cable Extension//SS// Standing BB Curls
1x12//x10
1x12//x12
1x12//x12
1x12//x14

Straight Bar Tricep Pushdowns underhand grip//SS// CBHC
1x15//x10
1x15//x10
1x12//x10
1x12//x12

Machine Tricep Extensions
3x12

Abs- Rope Crucnhes- 3 sec squeeze last rep
5x25

Calves- Seated Calve raise
6x15

Also worked back yesterday morning, and both workouts went great. Still trying to keep pushing a little more weight and can feel the difference in strength.

Nothing much going on today, just heading to work in a bit.

Have a good day guys!!


-Ian

[lksurf2]

12-2-14. 177.5lb (up 0.5) Back/Shoulder/Bicep

Uni lateral Bent over rear delt cable flys

5x12

Single Arm DB Shoulder Press
1x15
1x12
1x10
1x10

DB Lat Raises.
1x12
2x10
1x12

Wide Grip Lat Pull downs//SS// Heavy Partial Pull Downs
1x12//x10
1x12//x8
1x10//x6
1x10//x7

Uni Lateral Straight Arm Lat Pull Downs
4x12

Low Rows w/ V Bar Handle. 2 sec contraction
1x15
1x12
1x10
1x10

BB Rows
1x12
3x10

Machine Preacher Curls
1x12
1x12
1x8
1x8/x8/x12

Abs- Hanging Leg Raises.
6x18

Nice Workout and can feel more of an increase in strength on my pull-downs. Not going to make any changes macro wise this week and just keep riding it out until weight stops going up, then I'll make an adjustment.

Free meal later today, and nothing else is really going on. It is supposed to rain most of the day so I will probably just lay around the house most of it.

have a good one guys!!

-Ian

[The Solution]

Overall have a good holiday?
hows the gingerbread pancake mix at TJ?

[lksurf2]

Overall have a good holiday?
hows the gingerbread pancake mix at TJ?

Yeah the holiday was good. Didn't go nuts, but ate my fill, and had a great time with all my family.

The pancake mix is ok. If you really like ginger, then its for you. However, there are little crystallized ginger pieces in the pancake mix that can be a bit overwhelming depending on how many you get in a pancake. You could strain them out and just have the pancake mix, which on its own is a winner. But for me (and most) the little ginger pieces were to much.

[The Solution]

good to know. if i visit in march and its still around ill consider it. probably the next time i will hit a TJ's
Thanks brother.

[lksurf2]

12-3-14. Legs

Squats.
2x10
3x8

Smith Machine Lunges.
1x8
3x10

Plate loaded Squat Press
1x15
1x10
1x9
1x10

Single Leg Extions
4x12

DB SLDL
4x12

Seated Ham String Curl
2x12
2x10

Lying Hamstring Curl
1x12
3x8

Standing Calve Raises
5x15

Abs- Rope Cable Crunches. 5 sec hold last rep
5x20

Great workout this morning. Smith Machine Lunges are no joke lol, those fuckers get hard real quick, and the squat press machine felt good too. It was my first time using that one so I did a few sets prior to kinda get the feel for it, but I liked how it felt over a standard leg press as far as the ROM on it.

Rainy day again today, so nothing much going on aside from laying around like a fat ass all day. Going to the movies this afternoon to see the new hunger games though...so I guess I am kinda productive today lol. Free meal was delicious last night, and made some Marshmallow fluff banana sandwiches that where delicious.

So hope you guys have a great day!!

-Ian

FullSizeRender (3).jpg

[lksurf2]

12-4-14. Chest/Shoulder/Tricep

Incline Bench Press
1x8
1x6
2x5
1x8

Unilateral Decline HS Press
1x15
3x12

Flat Bench DB Pres
1x12
1x8
1x6/ds/x8
1x6/ds/x8

Cable Flys
1x15
1x12
1x10
1x10
1x10

DB 6-ways
4x10

BB Military Press
1x8
1x6
1x7
1x7

Single Arm Tricep Pushdowns
5x15

Abs- Hanging Leg Raises
5x15

Pretty good chest workout. Tried changing up the usual and pushing more weight for less reps this time. Strength has never been something I try to increase, but figured it can't hurt to try for a little while. So we will see how it works out.

Now about to chow on some Chocolate chip Blueberry Pancakes, and french toast...and cereal... mmmm..

ok have a goodnight guys!!

-Ian

[The Solution]

Macros still increasing or holding steady?

[lksurf2]

Been holding steady


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[data4]

Your food presentation and photography game is getting stronger by the day.

Try supersetting those smith machine lunges right into a squat movement next time. Killer!

[lksurf2]

Your food presentation and photography game is getting stronger by the day.

Try supersetting those smith machine lunges right into a squat movement next time. Killer!

Lol thanks for the food compliment,
An I thought about the SS you mentioned... But after the first set of lunges I said fuck it lol


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[The Solution]

Your food presentation and photography game is getting stronger by the day.

Try supersetting those smith machine lunges right into a squat movement next time. Killer!

lactic acid build up x 10000