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

[The Solution]

best you have looked @ that weight.

[lksurf2]

1-7-14. Legs

Front Squats 2 warm-up
2x10
3x6

Smith Machine Lunges//SS// Smith Machine Squats
1x6 (each leg)//x6
1x8//x8 (3 rounds)

Leg Press
1x12
1x10
2x8

Seated Calve raise
1x15
4x12

Glute Ham Raises
4x15

Lying Hamstring curls
1x12
3x10

Standing Ham String Curls
2x12
3x10

Abs- Cable Crunches
6x15

Great leg day today. The smith machine Super set was brutal haha. I can already feel that my legs are gonna be hurtin for a few days.

Had a great day off yesterday and just laid in bed watching netflix. Today is my best friends B-day so we will be going over to his house for more of sitting around and playing video games all day.

have a great day!!

-Ian

[Hoss06]

Think you'll be pushing these macros for a bit?

[lksurf2]

Most likely, will see how much these will make me gain, if I'm still lean and can make another push for a few weeks after this stalls then I will, if not I'll cut for a little while then start building up again before the wedding.


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[lksurf2]

1-8-15. Arms/Calves/Abs

Single Arms Pushdowns
2x12 (overhand)
3x10 (underhand)

Straight Bar Push Downs (overhand)//SS// Standing BB Curls
1x15//x12
1x12//x8
1x13//x10

Standing Uni-lateral Bicep Cable Curls
4x10

Tricep Rope Push Downs (work up within a rep range until failure/then back down)
1x10/x10/x10/8/x10/x10/x10
1x8/x8/x8/x8/6/x8/x8/x10/x12

Rope Bicep Curls (same as above)
1x12/x12/x12/x12/x12/x12/x12/x12/x12
1x10/x10/x10/x10/x9/x8/x8x10/x10/x12

Machine Dips
1x12
1x10
3x8

Standing alt DB Curls
3x10

Seated Calve Press
5x15

Reverse Crunches on incline Bench
5x12

Solid pumps today, gym was the usual busy for now but lucked out on timing and got to do what I mostly wanted to today

I took extra time off work this week so I am off again tomorrow and saturday to relax and get some stuff done.

Have a goodnight!!

-Ian

[lksurf2]

1-9-15. Chest/Shoulder/Tricep

Abs- Cable Crunches.
5x15

Seated Overhead Rope Extension
1x12
1x10
3x8

Cable Tricep Kickbacks
3x8

Cable Chest Flys
2x12
3x8

DB Hex Press
2x12
3x10

Incline Bench Press
1x10
1x8
1x10
1x11

Decline HS Press
1x10
1x9
3x8

Pec Dec Fly- Short Rest
3x15

Uni-lateral Rear delt cable fly//SS// BB Over and Back Shoulder Presses
1x12//x8
1x12//x8
1x12//x7
1x12//x9

HS Shoulder Press (inner grip)
1x10
3x8

Pretty good workout this morning. First time trying the Hex press and its probably one I'll add in for a while. Feel more of the inner portion of the chest pushing the weight and can keep a constant tension on it.

Now I just get to be by myself for a while until Vanessa gets done at the school today, then we are going out for free meal at one of our favorite places for gyros. Then going to visit my Grandma.

Have a great day!!

-Ian

[The Solution]

Ever try DB Twist press? Those blow up my chest too! Hex is nice!
Enjoy the time with vanessa this weekend.

[lksurf2]

Ever try DB Twist press? Those blow up my chest too! Hex is nice!
Enjoy the time with vanessa this weekend.

I have done/like twist presses, usually I like that as a finisher for the chest workout. Gets pretty tough at the end lol.

[lksurf2]

1-10-15. Back

BB Rows-
1x12
1x10
3x8

DB Dead stop rows
4x10

Uni Lateral Low HS Rows w/underhand grip//SS// HS Rows mid inner grip
1x12//x12
1x10//x8
1x10//x8
1x12//x8
1x12//x8

Uni-lateral Straight Arm Lat Pull-Downs//SS// Bent over DB Rows
1x15//x12
1x10//x10 (3 rounds)

Wide Grip Lat-pulldowns
1x10
4x8

Low Rows w/v-bar
2x12
2x10
1x12

I started off warming-up with deads but my back/left leg felt off. I took that as a sign to not push it with them today which was the smart mover in my opinion. Everything else felt great though.

Had a pretty good day yesterday, Did not do to much and had a great time visiting my Aunt, and Grandma with Vanessa. Now today we are going to go and look at some apts to move into when we get married. We still have until september but with our schedules we have to take any time we have together to do it. The plan is for me to move out a month or two before we actually get married then she will fully move in after.

Free meal yesterday was great as always. Today since its my high carb day I decided to not do pasta as usual...but instead go back to ihop for all you can eat pancakes =). Easy enough to fit in for the day and still have carbs left over for my 2nd meal lol. I figured out the macros for 11 pancakes. If I get full-ish at 9 I'll have them bring me two more then box them to go and have them with my last meal lol.

Aside from some of the errands stuff we have going on today I really just want to play video games lol. She is great about letting me play, since she will also play with me so I am sure I will get my way on this lol.

Have a great day guys!!

[The Solution]

Jelly of the AYCE IHOP
last time i went i had 38!

[lksurf2]

Jelly of the AYCE IHOP
last time i went i had 38!

Lol damn man. Bloat city the next morning lol


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[The Solution]

Best 5$ you can spend for 38 pancakes.

Lol damn man. Bloat city the next morning lol


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[Curt James]

I really just want to play video games lol. She is great about letting me play, since she will also play with me so I am sure I will get my way on this lol.

Have you listed your favorite video games?

Right now I'm enjoying Words With Friends and Lexulous on Facebook. Not exactly Minecraft or Call of Duty. lol

[lksurf2]

Well if I had to say my favorite video games it would easily be The legend of Zelda games.
But right now at the moment I LOVE Dragon Age: inquisition


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[Hoss06]

What was the total macros for those 11 pancakes?