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

[lksurf2]

9-18-14. AM Leg Training.

Seated Leg Curls. 3 warm up
1x11
1x11
1x10
1x10

Front Squats. 1 warm up
1x12
1x8
1x6
1x5
1x6

Leg Press//SS//Leg Extension
1x13//x15
1x10//x15
1x9//x15
1x10//x15

Lying Leg Curls 1.5 reps
1x10
1x9
1x10
1x10

Standing Leg Curls.
1x12
1x12
1x8
1x8

Standing Calves
4x12

Seated Calves
4x12

Abs. Hanging Leg Raises
5x15

Solid session and just kept pushing like always no matter how many reps it was as long as I kept going for one more.

Pretty Much all packed up for the trip and ready to go!! Very excited to see Sean/Carmen again!! (Vanessa is very sad she wont see you two). Excited to meet Greg and the Mrs!! (Vanessa is also sad she wont be able to meet you). Also getting to see Rich again!!! (Vanessa is also sad about not meeting you).

Just overall excited to be there this year with everyone and really going to try and get as much freebies as I can this year since I wont be going next year.

Now just hanging out at home and waiting to head to the air port!!

See some of you later!

-Ian

[lksurf2]

9-19-14. AM Training. Chest/Back

Flat Bench DB Press 3 warm up

1x12
1x10
1x10
1x9

Incline Chest HS Press
1x8
1x8
1x9
1x10

Decline Chest HS Press
1x12
1x13
1x12
1x11

Pec Dec Flys
1x10
1x10
1x10
1x10

Cambered Bar Lat Pull Downs Underhand Grip//SS// Overhand Grip
1x12//x12
1x10//x10
1x10//x10
1x12//x8

Seated Low Rows-V bar attachment
1x14
1x12
1x11
1x12

Abs- Cable Crunches. 5x20

Decent workout. Was a little more tired than usual probably because of traveling and all that. Legs are sore from yesterday which makes standing and sitting so much fun. But aside form that had a great pump in my chest and the light back work felt solid. Also toward the end of my workout Kai Greene rolled in!! Pretty cool to see him train a little bit.

Now my dad and I are just hanging out in the hotel for a few hours until we head over to the expo around 10. Pretty excited but just hate dealing with the crowds.

We were going ot go to the meet the olympians last night but when we went downstairs the line was sooooooooooooooo fucking long we said fuck it lol.

So I will hopefully meet greg, sandpig today. Maybe run into rich on the expo floor and Sean!!
photo (1).jpg

[data4]

Good stuff!

[The Solution]

Pics from Expo look SICK
thanks again for taking care of me @ The universal booth!

[lksurf2]

9-23-14. Weight 172.6 (no change) Am Training. Back/Shoulders

Lat Pull Downs Underhand Grip W/ Cambered Bar//SS// Straight arm Rope Pull downs
1x12//x15
1x11/x14
1x12//x15
1x12//x15

Rack Pulls (Slighty Above Knee) 2 warm-up
315x10
315x10
365x8
365x8

HS Iso Lat Pull Downs
1x12
1x10
1x8
1x8

Seated BB Military Press
1x12
1x10
1x8
1x7

Reverse Pec-dec fly.
1x16
1x12
1x12
1x12

HS Shrugs
1x16
1x12
1x12
1x12

Abs- Rope Cable Crunches 4x20

Pretty Solid session. Was pretty happy with the rack pulls and where they were at since I have not done them in along time...I may of done a set with 385 but can't remember...could be imaging it lol. (I'll get it next week for sure though) Energy and focus were just on point the whole workout and I think it has to do more with the little bit of intra carbs.

Had a great time at the O this year. It was awesome seeing Sean and Carmen again, and also meeting Greg, Sandpig, and of course seeing Rich again too!! We all know how training was since its all the same guys who read the logs lol. But really it was fun and scored a lot of good freebies. (No I did not get any oatmeal) BUT I finally met Anthony and his wifey at the hotel and they are some great people who made me feel really good about being a rep for them. When I started to say who I was they instantly knew it and were excited to meet me too!

My dad had a good time, but like me when we go on vacation or on a trip we just get tired lol. Mostly from walking at the expo sure but also just from working all the time so when we get to relax a little thats all we want to do.

Not going to make any changes this week since I just made that large bump last week and since I was out of town and was not consistent macros fri/sat I want to give it more time and actually do a few weeks at them. Overall though feel good and free meal later today too!

Also I will be adding in my 5th training day for Arms/calves too. Macros for those days are 50g less of carbs than a normal training day. 95f/280c/245p.

thats about all for today so have a good one!!

- Ian

[The Solution]

Glad you had a good time at the O man
Thanks again for your effort.

[lksurf2]

9-24-14. AM Training Legs.

Seated Leg Curls - 2 warm up. 2 sec squeeze all sets
4 x 12

Squats- 1 warm up
1x8
1x8
1x9
1x9
1x10

Leg Press//SS// Walking BB Lunges.
1x12//x30 steps
1x11//x30
1x10//x30
1x10//x30 (Last two sets of these started sucking haha)

Standing Iso Leg Curls.
1x15
1x12
1x10
1x10

Lying Leg Curls 1.5 reps
1x12
1x10
1x10
1x10

Seated Calve raises- toes pointed slightly in
1x10
1x15
1x12

Standing Calve Raises
3x12

Abs. Hanging Leg Raises
5x15

Good leg day. Its been awhile since i have done regular squats but they still felt good. I did use a little bit of a slower temple/ hold at the bottom of them to add a bit more intensity. The Leg press super set though is what really started sucking and just had to keep pushing to get those last reps..then I was having to pause for a sec for between steps on lunges too lol. But really felt great after the workout...tired and a little shakey walking but good haha.

Pretty much same old stuff going on today for being off of work. A few little chores around the house then going over to Vanessa's for a while before she works tonight. Weather has been nicer/cooler this week so far compared to the 100 degree shit we had for the last few weeks. Although today its going to jump back up again to the low 90's..which is not that terrible but I would like to go to bed under my sheets at some point this year lol.

So hope you guys have a good day!!

-Ian

[lksurf2]

9-25-14. Afternoon Chest/Shoulder/Triceps.

Flat Bench DB Press- 3 warm up (30-40 sec rest between sets)
1x10
1x9
1x8
1x7 (failed)

Push ups//SS// DB Flat Bench Flys.
1x15//x15
1x15//x7 (was way heavier than I thought it was going to be)
1x15//x15
1x17//x17

Incline Bench BB Press- 3 sec neg, 3 sec hold at bottom
1x10
1x8
1x8
1x7 (failed going for 8)

Standing DB Lateral Raises
1x12
1x10
1x10
1x10

Rear dealt uni lateral DB flys
1x10
1x10
1x10
1x10

Rope Press Downs 15 sec rest
1x12
1x10
1x10
1x10

DB French Press
1x12
1x8
1x8
1x8

Abs- Rope Cable Crunches
4x20

Really solid workout. Chest was super pumped and hard. Decided to throw in some shoulders to this day too since calories are starting to build for more growth. So we will see. Just plan to keep the volume on them lower since I already hit them another day of the week with more volume.

thats about it for today guys so have a good one!!

-Ian

[RichDC2]

Man you are a strong ass dude and a very hard trainer. i would train with you any day. Keep it up man

[lksurf2]

Man you are a strong ass dude and a very hard trainer. i would train with you any day. Keep it up man

Lol I'm light weight compared to you sir!! It would be awesome to have a training partner like you!!


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[lksurf2]

9-26-14. Afternoon Back training.

Deadlifts. 2 warm up
225x8
245x8
255x8 (had to pause on reps 6-8)
255x8 (same here)
225x8

T-bar Rows Drop set
4x10/x10

Wide Grip Straight Arm Pull Downs//SS// Ben Over BB rows
1x15//x12
1x15//x9
1x15//x10
1x15//x10

Wide Grip Lat Pull Downs.
4x12

Really good workout. Pushed hard to get the reps on the dead lifts and I was gassed between sets on the t bar rows.

So now just hanging out home and playing video games the rest of the night!!

Have a good one guys!!

-Ian

(and because its been awhile)photo (11).jpg

[The Solution]

Tis the Season Pumpkin!!!

[lksurf2]

9-26-14 AM Arms/calves

Warmed up with a few quick DB curls

Straight bar cable push downs//ss//standing bb curls

1x15//x12
1x15//x10
1 12//x10
1x12//x10

Overhead rope extensions//ss// DB cross body hammer curls
4x10//x10

V bar push downs//ss// machine preacher curls
1x14//x12
1x12//x10
1x10//x8
1x10//x7(failed) dropset x3

Machine dips
4x10

Rope bicep curls
4x12

Seated calve press
4x15

Standing calve raises
4x12

Abs- incline crunches 4x20

Super pump today which always feels nice in the arms. Them about 30 min later I goes away and I feel small again lol. Other than that it's been a normal day just working!!

Have a good night!!

- ian


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[The Solution]

Anything new rolling into TJ? I know i will be stocking up on the regular stuff, i was let down by the pumpkin green yogurt last year TBH, what did you think about it?
heading middle of next month hopefully that Pumpkin Spice Coffee Returns!

[lksurf2]

Lol there are 63 pumpkin items this year. We have a on of new shit. And the Greek yogurt is crap


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