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

[Sunnyday]

Funny how I seem to forget about how great a PB&J is as a treat until someobody else mentions it.

[lksurf2]

Funny how I seem to forget about how great a PB&J is as a treat until someobody else mentions it.

I agree 100%. I always forget about them, and this last weekend Vanessa was making them for her food when we were walking around the convention so I was like "I gotta get me one of those" lol. I should of made 10 more

[lksurf2]

4-8-15. Legs.

HS V-Squat Machine
5x12

Alt Leg Press Partials//SS// Both Legs full reps
1x10(each)//x16(together)- 3 sets
1x10//x20

Alt Leg Extension//SS// BW Squats holding plate above head.
1x12//x11
1x12//x12-3 sets

Glute Kickback Machine
5x12(each side)

Seated Hamstring Curls
1x12
2x10
1x12

Standing Hamstring Curls
1x15
4x12

Seated Calve Raises
6x12

Abs- Rope Cable Crunches
5x20

My back was better today but still wanted to play it safe so I decided not to do BB Squats for this one. Intensity and training were still challenging though, and still feel like I got work done.

Had a fun night with my sister and Vanessa at the movies. Now I am just on my own for the day until Vanessa gets out of work, then we are going to our final cake tasting/dinner after that.

Have a good day!

-Ian

Shrimp Tacos from last night. IMG_1633_zps6uzztffo.jpg

[The Solution]

The V-Squat is brutal for MMC
Love that machine.

[lksurf2]

The V-Squat is brutal for MMC
Love that machine.

Yeah its one machine I really am starting to like. The range of motion feels pretty comfortable while not feeling a ton of stress or pressure on other body parts.

[lksurf2]

4-9-15. Arms/Calves/Abs

Abs- Hanging Leg Raises

6x15


Machine Preacher Curls-Plate Loaded
1x12
1x10
3x8

Tricep Rope Push Downs- Sets of 10 until fail then back down
1x10x10,x10,9x10x10x10x10- 2 rounds of this

Rope Bicep Curls
1x15
1x12
1x10
1x8
1x8

Smith Machine Close Grip Bench Press
1x8
1x6
2x10

Seated DB Bicep Curls//SS// Hammer Partial Curls
1x8//x20 - 4 sets

Single Arm Tricep Push downs- Overhand grip
4x10- each arm

Single Arm Bicep Cable Curls-Straight Single Bar.
1x12
1x10
1x8
2x10

Tricep Ext Machine
4x10

Standing Calve Raises weighted//SS// BW only

1x12//x20-5 sets

Decent workout today. Pump really did not get going until about half way through which makes it tough mentally to workout when you don't feel like its working lol. Oh well, still got in and hit it as hard as I could.

Cake tasting was meh yesterday. Very underwhelmed with the place, as it has a high reputation, we both felt like it did not live to the hype. They were also the most expensive. So with that we are probably going with the first bakery we tried. Went out for sushi at a new place for us. It was pretty good as far as portion sizes and price/taste.

Nothing much else happening today so have a good night!!

-Ian

IMG_1637_zpsds3utwvn.jpg IMG_1638_zpse5fmhvzt.jpg Rainbow Roll, and two yellow tail rolls.

[lksurf2]

4-10-15. Back

T-bar Rows
5x10

Smith Machine Rows-wide overhand grip//SS// 1 arm smith machine rows
1x10//x10(each side)
1x12//x12-3 sets

Machine Pullovers.
1x12
1x15
1x15
2x12

HS ISO Lat Pulldowns-seated sideways
2x8(each side)
2x9

Low Rows with V-bar Handle.
3x10
1x9

Assited Pull-ups

5x8

Seated Machine rows- lower underhand grip
4x12

Decided not to Deadlift today, although lower back is probably at 95% I just did not feel like pushing my luck with it. Still trained hard and had fun though.

Not much going on for tonight. My watch the new Daredevil Show on Netflix that came out today. Other than that though I will probably fall asleep early haha.

have a good night!

-Ian

Post workout meal. Chicken pasta and garlic knots and a side of zucchinni (not shown) 19F/178C/75p ~1180kcals

IMG_1642_zpswbvj84tu.jpg

[lksurf2]

4-11-15. Chest/Shoulder/Tricep

Pec Dec Flys
2x15
3x9

Decline HS Press//SS// Decline Partials

1x12//x15
1x10//x12
1x10//x12
1x11//x10
1x9//x8

Flat Bench DB Twist Press
3x10
1x8

Incline HS Press
1x8
1x10
1x11
1x10

Rear Delt Cable FLys
3x12
2x10

HS Mts Shoulder Press
1x12
2x10
2x8

Tricep Rope Push Downs

5x12

As- Rope Cable Crunches
6x15

Great workout, but just no big rush of energy. Still was focused and pushed hard.

Just heading to work in a bit then thats about it for the night later, possibly going to spend some time with family later too. Thats about all I got so have a great day!!

-Ian

Final meal last night. Pancakes, toast, yogurt, honey nut cheerios.

[The Solution]

I saw my carbs for about 2 days in the above post
Thats how you diet like a king!

[lksurf2]

4-14-15. weight 185.8 (down 2.3) Back/Shoulder/Bicep

HS MTS Low Rows.
2x12
3x10

Smith Machine Rows- Underhand Grip
1x10
1x12
3x10

Wide Grip Lat Pulldowns//SS// Neutral Grip Assisted Pull ups
1x12//x12
1x8//x12- 3 sets

Straight Arm Lat Pull downs- D-handle.
4x12

Bent Over DB Rows
1x12
1x10
1x12

Alt Side at machine Raises
1x12
1x10
2x12
1x10

Machine Shoulder Press
4x12

Machine Preacher Curls
5x8

Abs- Machine weighted crunches
6x12

Decent workout this morning. Energy was low going into it so I was taking longer rests between sets. Happy to see weight move back down this week so I won't be making any changes for now.

Have a good day!

-Ian

[The Solution]

Great job on the weightloss dude
Rolling with high kcals = winning.

[lksurf2]

Great job on the weightloss dude
Rolling with high kcals = winning.

Thanks man, I would of liked to have been a little leaner at this point but I'll take what I can get.

[lksurf2]

4-15-15. Legs

Smith Machine Squats//SS// Smith Machine Front Squats
1x12//x12
1x12//x10
1x10//x6
1x10//x6/ds/x6

Alt Leg Press//SS// Partial Leg Press.

1x8//x20 5 sets

Alt Leg Extensions
3x12 (each leg)
3x10

Glute Kickback machine
4x12-each leg

Standing Leg Curls
2x12
2x10

Seated Leg Curls
5x12

Seated Calve Raises
2x12
2x8
2x12

Rope Cable Crunches
5x16

Great workout this morning. Smith Machine super set is a real trip that leaves you huffing for air between sets. My overall mental approach to training in general recently has been to focus more on finding a weight that is not overly heavy so I do not break form, but still a challenge to get to. That is why sometimes you see I will have 6 or so sets of an exercise, that is not to say that the early sets are not challenging at all, but I want to have at least 3 sets that are really hitting it.

Relaxed a lot yesterday morning, then went out for a walk since it was a nice and sunny 72 yesterday. Today not much going on, its my mom's birthday so we will all be going out for dinner later. Just watched the first episode of Daredevil on netflix last night. It was pretty good, the story arc was nice and the fight scenes were pretty cool. If your bored one day I would say to try it out.

Have a good day!!

-Ian

[lksurf2]

4-17-15. Arms/Calves/Abs

Abs- Hanging leg raises/knee raises. (Alt each rep)

5x16


HS Plate Loaded Dips.
2x12
3x8

HS PLate Loaded Preacher Curls- 15 sec rest
1x12
1x10
1x8
dropped weight
1x12
1x10
1x10

Straight Bar Cable Push downs- underhand grip
3x12
2x10

Alt Cable Bicep Curls//SS// Cable Bicep Curls ( same time)
1x8(each arm)//x8 (together) - 4 sets

Single arm tricep cable extensions.
2x15
1x12
2x8

Rope Cable Bicep Curls
5x12

Rope Tricep Push Downs
1x12
4x10

HS Alt Bicep Curls
4x8 (each arm)

Standing Calve Raises
6x12

Pretty good workout. Pump was kinda there but not as big today. Energy and focus were excellent though so I will take that over a pump any day!!.

Normal day at work, and now just finishing up some meal prep for the next few days then I'll eat and probably head off to bed.

have a good night!

-Ian

[lksurf2]

4-17-15. Back.

Deadlifts- 3 warm-up sets

275x6- 5 sets. after last set dropped to 225x 6 reps

HS Iso Lat Pull downs
5x12(each side)

Low Rows- wide grip//SS// Low Rows- Vbar
1x12//x12
1x10//x10 - 3 sets

Assited Pull-ups
1x12
3x10

T-bar Rows
4x10

Alt Straight Arm Cable Lat Pulldowns
5x12

Back has been feeling good this week, and no one was really in the gym when I first go in this afternoon. Deadlifts were not as strong but I was pretty beat from work today so I was happy that I even had enough energy to workout hard at all.

Just finished my usual pasta meal, and now just going to relax for a while until more carbs lol. Its interesting that on nights where I am home and not doing anything, my body just feels like it wants more food. Compared to nights say where I eat then go out for a bit, where then I do not mind at all if I were not to eat again for the day....but I always do

But thats it for today, so have a goodnight!

- Ian