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

[lksurf2]

11-16-14. HIIT/Abs
Reverse Crunches 3 sec hold heach rep
5x20


11-17-14. Back/Shoulder/Bicep

Low Row With v bar handle Drop set

1x12/x12
1x12/x12
1x10/x12
1x10/x12

HS Unilateral Pull-Downs
1x12
1x9
1x10
1x10

Lower Back Extension Machine
1x15
3x12

Wide Grip Lat Pull-downs//SS// Wide Grip Straight Arm Pull-downs
1x15//x15
1x12//x16
1x10//x15
1x8/ds/x8//x15

DB Dead stop rows
1x10
2x8

HS Shoulder Press
1x12
3x8

Reverse Pec Dec Flys
1x15
1x13
1x15
1x15

Seated Side Lateral Raise machine
1x12
1x8
1x10
1x10

Machine Preacher Curls
1x12
1x12
1x12
1x10/ds/x8

Decided ot move my workout around to today instead of the off day like normal. Mostly because of the UCLA game saturday and I did not want to have to worry about doing Hiit sunday morning or next monday. So wednesday I'll do another HIIT session then take sunday and monday off completely.

Thats about all for the day, have a good night!

-Ian

[lksurf2]

11-18-14. weight 178.4 (up 2.5) Legs.

Squat - 2 warm up
1x10
1x8
3x7

Hack Squat//SS// Leg Ext
1x12//x20
1x10//x15
1x10//x17
1x12 (rest pause)//x17

Leg Press
1x12
1x10
1x8
1x8

Standing HS Leg Curl- 3 sec hold- 3 sec neg
3x10

Lying hamstring curl
1x12
3x9

Seated Hamstring curl
1x15
1x12
1x12
1x10

Seated Calve Raises
4x16

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

Great leg session. Really tried to push it out each set and give it ll I could. I will probably hate myself tomorrow during HIIT for that lol.

Kinda new weight would be up more from the training day yesterday instead of an off day like normal. So not stressing it and still going to keep things the same this week.

In the future I will probably add in another hiit session to help keep body fat in check a little more. For now my plan is to keep pushing for another 8 weeks or so then mini cut or full cut depending on how much more I put on. This way it gives me time to diet down before the wedding/ honey moon, and start another reverse diet and get the kcals back up.

Saving free meal for saturday at the game so just going out to ihop for a cheap date night.

thats about it for the day. Have a good one!

-Ian

[The Solution]

How many weeks have you been bulking now? Do you really think you would need a FULL Cut in 8 weeks? You are very lean man.

[lksurf2]

That's why I said we will see.


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[Hoss06]

Just do 1/4 cut

[Hoss06]

In all honesty, a mini cut may be good for a reset ..then U can push even more.

[The Solution]

Trader joes is making a Cookie Butter Cheescake?
Please get me a Review on this ASAP

[Hoss06]

Trader joes is making a Cookie Butter Cheescake?
Please get me a Review on this ASAP

Wouldbang/10

[lksurf2]

11-25-14- Weight 177.0 (down 1.4) Chest/Shoulder/Tricep

Cable Flys 3 sec neg 2 sec contraction//SS// Push-ups

1x15//x10
3x12//x10

Incline Bench Press. 2 sec neg, no lockout.
1x6
4x8

Decline HS Uni Lateral Chest Press//SS// Decline HS Partial Press
1x12//x20
1x12//x15
1x12//x13
1x12//x15

Flat Bench DB Press- 5 sec negs - pause at bottom
1x12
1x11
1x11


DB 6-ways
4x10

HS Shoulder Press
1x8
1x7
1x7
1x6/ds/1x8

Rope Push Downs Double Drop Set
1x12/x10/x10
1x8/x10/x12
1x10/x10/x10
1x10/x10/x10

Abs- Rope Crunches- 3 sec hold last rep
5x25

Decided to change some of the workouts around this week just for shits and giggles. Really though I had a great workout and was in the zone the whole time.

Not actually making any changes this week with macros. I a going to hold off until next week and see if it stays the same or drops, then form there I will make a call on it. I can tell I am starting to look a bit more full even with a weight drop. Also my weight is probably down since I had my normal lower kcal day yesterday than the previous week.

Free meal is obviously thursday so tonight is just a date night where I can fit in the macros.

Have a great day guys!!

-Ian

[The Solution]

Any big turkey day plans?

[lksurf2]

Check thanksgiving day plans thread


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[lksurf2]

Wouldbang/10

Lol do you need a review. It's cookie butter cheesecake.. Idk everyone at work liked it


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[The Solution]

Lol do you need a review. It's cookie butter cheesecake.. Idk everyone at work liked it


Sent from my iPhone using Tapatalk

for 150g of fat
would devour whole thing
not a single fuk given.

[lksurf2]

11-26-14. Back/Shoulders/Bicep

uni-lateral straight arm lat pull downs//SS// Low Rows v-bar handles

1x15//x15
1x12//x12
1x12//x10
1x12//x10/ds/x12

Wide Grip Lat Pulldowns//SS// Heavy Partial Lat Pull Downs
1x13//x8
1x12//x7
1x12//x7
1x10//x6

HS Lat Pull Downs.
4x12

HS Rows Palms in
4x9/ds/x8

Bent Over Rear Delt Cable Fly
Work up in sets of 12 till you can't hit a solid 12. then back down. no rest between arms.
8x12

HS Shrugs
5x15

Uni-lateral machine delt raises.
1x15
1x12
1x13
1x10/ds both arms/ x10/ x 8


Machine Preacher Curls.
1x15
1x13
1x12
1x12
1x10/ds/x8/x10/x12

Abs- Hanging Leg Raises
6x18

Good workout overall. Luckily it was not super packed at the gym so I was able to get on what I wanted too without having to rush for it.

Work was crazy busy as you would expect but its still fun. Just hanging out the rest of the night at home and going to enjoy the next 2 days off.

have a good night!

-Ian

[The Solution]

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