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

**lksurf2** · 11-05-2014, 09:51 AM

Lol sorry bro. I've always been more of a baked goods dessert guy

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**The Solution** · 11-05-2014, 10:18 AM

Originally Posted by Hoss06

GTFO. Yes, I'm kicking you out of your own thread, LOL!

This is why i like you...
we need to meet up again and go HAM on some ice cream

**lksurf2** · 11-05-2014, 11:30 AM

11-5-14. Back/Shoulder/Bicep Pump

Straight Arm Uni-lateral Cable Pull Downs w/ D handle//SS// Pull-ups
1x15 each//x10
1x16//x8
1x15//x8
1x15//x6 (held at top for 5 sec)

Low Rows w V-Handle//SS// Low rows w/ cambered bar
1x12//x10
1x11//x10
1x10//x11
1x11//x12
1x12//x10

Lower Back Extensions
1x15
1x14
1x12
1x10

Smith Machine Rows.
1x13
1x12
1x12
1x10

Side Lateral raise machine. 1 sec pause at top- 3 sec neg
4x12

HS Shoulder Press
1x12
1x10
1x10
1x8

Rear Delt Cable Flys
4x15

Machine Preacher Curls
1x13
1x12
1x12
1x8
1x8

Abs- Hanging Leg Raises
6x16

Nice workout this morning. Pretty solid on the back work and had good contractions on most them.
Had an awesome birthday yesterday with my friends, and today is just for me and the wifey. Not doing to much though. She has some errands she needs to run. She recently accepted a job offer for a "academic supervisor" (basically a Teachers aid) at a charter school out here. She has been subbing for a while and this is a full-time mon-fri job. Its not here ideal but its a more solid foot in the door in the education system. She still wants to be a high-school councilor but those jobs do not open up as much.

So today she has to get her finger prints done again and TB testing. Then after that we are going to hit up some stores, get chipotle, then lay around.

Have a good day!

-Ian

**The Solution** · 11-05-2014, 08:58 PM

She get her act 34 and 121 (Child abuse and criminal record check) too?

**lksurf2** · 11-06-2014, 12:29 PM

When they do the finger printing they do the background check

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**The Solution** · 11-06-2014, 04:46 PM

Oh that would be legit. I have to mail in for my background check and criminal record check .. maybe its a Pennsylvania standard?

**lksurf2** · 11-06-2014, 08:13 PM

Originally Posted by The Solution

Oh that would be legit. I have to mail in for my background check and criminal record check .. maybe its a Pennsylvania standard?

could be possible.

11-6-14. Arms/Calves/Abs

Standing Single Leg Calve Raises.
5x15

Rope Pushdowns//SS// Bicep Cable Curls w/ straight bar
1x15//x15
1x12//x13
1x12//x12
1x8//x10
1x8//x10

Bench Dips//SS// Rope Bicep Curls
1x15//x12
3x12//x12

Over Head Rope Extensions//SS// BB Curls
1x12//x8
1x9//x8
1x9//x10
1x10//x10

Single Arm Tricep Cable Extensions
1x12
1x10
1x8
1x8

CBHC
1x10
3x8

Abs- Rope Cable Crunches- 10 sec hold last rep
5x20

really nice arm workout and can see more progress in strength on some movements and having to add more weight.

Pretty good day overall, nothing fancy just had work this morning. Now I get to eat and watch some t.v. then pass out lol.

Have a good night!!

- Ian

**The Solution** · 11-06-2014, 08:53 PM

What you using for all your intra-workout carbs? A product or a mix of things? Or buying them bulk off true nutrition?

**lksurf2** · 11-07-2014, 11:25 AM

Just karboload from true nutrition. Sits well with me and it's the only one I've tried. I also mix it with a scoop of xtend.

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**Hoss06** · 11-07-2014, 11:37 AM

Originally Posted by lksurf2

Just karboload from true nutrition. Sits well with me and it's the only one I've tried. I also mix it with a scoop of xtend.

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I'm going to try that next. Karbolyn is hard to find now, and Vitargo tastes horrible...at least in fruit punch with 80g carbs in it

**lksurf2** · 11-07-2014, 12:44 PM

I just got the white grape flavor and it tastes great!! Even watered down a bit more.
I probably use about a liter and a half of water for the 90g Intra and xtend.

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**Hoss06** · 11-07-2014, 12:58 PM

I fill my shaker all the way up lol. Still gets down chunks.

**The Solution** · 11-07-2014, 04:44 PM

Shaker cup is prob not enough water especially with Ian's Amount. I know Meadows suggests at least 1L if not more for intra-workout especially how ian has it set up (i do not know yours sean) but a lot of intra-workout carbs may need a lot more water to dilute the flavoring.

What is the price on that from True Nutrition karboload? Link??

Originally Posted by Hoss06

I fill my shaker all the way up lol. Still gets down chunks.

**lksurf2** · 11-07-2014, 07:21 PM

Originally Posted by The Solution

Shaker cup is prob not enough water especially with Ian's Amount. I know Meadows suggests at least 1L if not more for intra-workout especially how ian has it set up (i do not know yours sean) but a lot of intra-workout carbs may need a lot more water to dilute the flavoring.

What is the price on that from True Nutrition karboload? Link??

http://www.truenutrition.com/p-1168-...servings.aspx?

**lksurf2** · 11-07-2014, 07:29 PM

11-7-14. Back

Dead Lifts
4x12

T-bar Rows.
1x12
1x10
2x8
1x10
1x12

Wide Grip Straight-Arm Lat Pull-Downs/SS// DB Rows
1x16//x12
1x16//x12
1x16//x8
1x16//x8

BB Rows
4x12//DS last set// X15

Low rows with Rope Attachment.
1x15
1x12
1x10
1x11

Wide Grip Lat Pull-Downs
1x12
1x12
1x12
1x10

I decided to not go heavy at all on deads today. Probably the smart decision since its still a little sore and I did not want to risk it really. It feels much better but its still not 100%. So I kept it light and just did short rests. Kinda more as a warm-up workout haha.

Aside form that it was a good workout and now I get to chow down on pasta and pancakes!! (not in the same meal)

have a good one!

-Ian