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

[Discount Supps & Vitamins]

Well put lksurf2, well put!

[Discount Supps & Vitamins]

I just loaded a profile pic. Just seeing if it posts with this new comment. Hope it shows as flattering if it does! - Tina

[lksurf2]

3-24-15. weight 188.1 (no change) Back/Shoulder/Bicep

Abs- Reverse Crunches on Incline Bench.
6x12

Wide Grip Lat pull downs-under hand grip//SS// Straight arm Lat Pull-downs
1x12//x12
1x10//x12-4 rounds

Low Rows- with vbar
1x12
1x10
3x9

HS Iso Lat Pull Down-seated sideways
4x10 (each side)

Bet Over DB Rows

4x10

DB 6 Ways
4x10-last set 20 partials at the end.

Arnold Press
2x12
1x10
1x9

Rope Bicep Cable Curls
6x12

Pretty decent workout this morning, slow going as usual for a tuesday but still was strong and focused.

Weight still sitting the same so going to pull macros. 35g carb/15g fat from training, 25g carb/15g fat off days

Heavy back: 85f/520c/245p
Training: 85f/420c/245p
Arms: 85f/320c/245p
Off: 100f/200c/245p

Even though weight has not been moving like I would like to see, I still feel like I am slowly leaning out. Nothing much else happening for the day, free meal later and that is about all I have planned.

Have a good day!!

-Ian

[The Solution]

Was gonna say
i bet the mirror is changing
Keep it up buddy!

[Hoss06]

Still solid macros considering you're just recently starting.

[lksurf2]

Still solid macros considering you're just recently starting.

yeah, for now its all good. I have a set up in my mind of how I want to adjust things when the time comes. As far as when I am going to add more cardio/pull macros. So its not stressing at all at this point.

[lksurf2]

3-25-15. Legs

BB Squats- 3 warmup
4x8

Leg Press-Feet narrow/shoulder width/wide
1x10//x10/x10- 4 sets

Alt Leg Extension//SS// Normal Leg Extension
1x12(each leg)//x12 together- 2 sets
1x10//x10-2 sets. last set Iso Hold for 10 sec on the negative.

Seated Hamstring Curls
1x12
3x10

Lying Hamstring Curls//SS// SLDL
1x10//x15- 4 sets

GHR
1x15- no weight
3x15-weight added.

Seated Calve Raises
6x12

Abs- Weighted Machine Crunches
7x12

Really great workout this morning, felt strong and focused, and ready to work. Lots of squeezing on the leg curls and finishing them off with high rep SLDL was a little rough haha. I will probably have to get up and stretch them out a few times today,

So yesterdays date night was canceled, Vanessa's mom called when we where driving to dinner and need to go to urgent care. She was gavign some stomach issues and was dehydrated. She seems ok now...except for the part where she fainted yesterday and ran her feet into the counter in the kitchen...and didn't tell the doctor. So as Vanessa was leaving the house for work this morning, her mom told her that she could not walk and had to crawl around....so Vanessa came home but her mom does not want to go the doctor. She iced her feet and then went back to bed and said she will just use a cane for now.... it is going to be an eventful day.

So I went out yesterday and just picked up some gyro, and a chicken kebab. Had some yogurt and about half of box of cereal, 2 pop-tarts, and some toast.

Now i just get to hang out and see what is going to happen with Vanessa and her mom.

Have a great day!

-Ian

[The Solution]

only a half box of cereal.. lol my poverty carbs for a whole day lol
hope well wishes for Vanessa's mom.

[lksurf2]

only a half box of cereal.. lol my poverty carbs for a whole day lol
hope well wishes for Vanessa's mom.

well with the poptarts and 4 slices of toast I did not want to go overboard

[lksurf2]

3-26-15. Arms/Calves/Abs

Seated DB French Press
1x12
1x10
3x12

Seated DB "21" bicep curls
1x7/x7/x7 -4 sets

Plate Loaded Machine Preacher Curls//SS// Standing Ez bar tricep extensions
1x10//x12- 4 sets

Single Arm Tricep Push downs- straight single bar
1x12
4x8

Single Arm Bicep Cable Hammer curls- same attachment
2x10
3x9

Rope Push downs
1x13
1x12
4x10

Straight bar cable curls
4x10

Rope Bicep cable curls
5x12

Hanging Leg Raises-weighted
6x10

Standing Calve raises
6x12

Much better arm workout this week. Great energy and pump.

Pretty normal day at work, so nothing special to talk about. Vanessa's mom is ok for the most part. She is moving fine around the house, just a bit slower than normal. Now its just time for me to shower and chill for the night!

have a great day!

-Ian

[lksurf2]

3-29-15

From Friday. Back 3-27-15.

T-Bar Rows
1x12
3x10
112

Rack Pulls from mid-shin.
4x8

Assisted Wide Neutral Grip Pull-ups//SS// Wide Grip assisted Pull-ups
1x10//x10- 4 sets

DB Dead stop Rows.
4x8

Straight Arm Rope Lat Pull-downs
1x12
2x15
1x12

Low Rows- wide grip
1x8
1x9
2x10

HS Iso Lat Pull downs- from front.
1x8
1x10
1x9
1x10

3-28-15 Chest/Shoulder/Tricep

Incline DB Press
1x12
1x10
1x9
1x10/ds/x10

Uni-lateral Pec Dec Flys
4x12(each side)
Both together- 1x10/x10/x10

HS Decline Chest Press
1x10
1x12
1x10
1x9

DB Hex Press
1x10
1x9
1x7
1x8

HS Iso Shoulder Press.
4x10

Reverse Pec Dec Fly
1x15
1x15
1x12
1x12
1x15

Tricep Rope Pushdowns
5x12

Rope Cable Crunches
5x12

Both days were good workouts. It was my first time being able to pull from mid shin on the rack pulls so it was a lot less wait than what I use to do lol. But still had great intensity both days.

Of course today was HIIT/Abs which is shitty but oh well.

I got out of work early today since we had a lot of staff and it was just a slow sunday. Honestly I was down to go and chill out at home before vanessa gets out of work and I go see her for a little bit.

Have a good night!!
-Ian

[The Solution]

Got out of work early today too. Restaurant flooded due to snow melting because it was in the 20's and everything froze yesterday lol.

Enjoy the rest of your weekend bud.

[lksurf2]

3-31-15. Weight 186.5 (down 1.6) Back/Shoulder/Bicep

Wide Grip Lat Pull Downs
2x12
2x10
1x9

Smith Machine Rows-Underhand Grip
1x12
2x11
1x12

Low rows with v-bar- 3sec hold-3 sec neg
2x12
2x10

Single Straight Arm Lat Pull-downs
5x12- each side

DB 6 ways
4x10 /last set 20 partial reps

HS shoulder Press-palms in
2x12
1x10
2x8

Alt Cable Bicep Curls
5x12-each arm

Abs- Weighted Hanging Leg raises.
6x12

Really nice workout this morning. More focus on squeezing and trying to have as much control as I could. I slept in a little more this morning too which was probably the reason I felt a bit better this workout haha.

Im off work until next week!! mini vacation this weekend with Vanessa and my Dad. But until then its just hanging around the town. Not sure what the plan is today really, we might head down to the beach if it clears up a little more. No free meal until this weekend though, so tonight is a make it fit date night.

No macro or cardio changes for this week since things are still moving down.

Have a great day!

-Ian

[lksurf2]

4-1-15. Legs

BB Back Squats- 3 warm up
4x8

HS V bar squat machine. 1 warm up
2x10
1x11
1x12

Plate Loaded Squat Press-Al legs
4x10 (each leg)

Glute Kickback Machine
1x10
3x12

Seated Hamstring Curls. 2 sec squeeze, 2 sec neg
1x10
1x12
1x11
1x12

Standing Hamstring Curls
2x15
2x12

Seated Calve Raises.
6x12

Abs- Weighted machine crunches
5x15

Really nice workout this morning. The HS Squat machine was a nice/new addition to try out. Really like the motion and how it hits my legs hard.

Went out for P.F. Changs and got the usual shrimp lo mein to fit my macros for that meal. We did not go out yesterday just because we were both pretty tired, but today we are going to head down to Balboa park (same place we did our engagement photos) and just walk around for a while.

Tonight I also though it would be fun to make some pizza for a change. Just using the dough from my work and all the other fixins for it. Other than all that its just another day of having fun and relaxing.

have a great day!!
-Ian

[lksurf2]

Some recent eats. Chocolate Chip Banana Pancakes for the crew at work, lo mein from last night, and cake tasting/pizza from a few weeks ago. IMG_1589.jpgIMG_1594.jpgIMG_1570.jpg