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

**lksurf2** · 01-20-2015, 12:09 PM

1-20-15. Weight 185.6 (no change) Back/Shoulder/Bicep

HS Rows. Overhand Grip
2x12
2x10
1x9

DB Deadstop Rows
2x10
1x8
1x10

Lat Pull Down W/Cambered Bar
2x12
2x10

Low Rows W/ V-bar//SS// Straight Arm Lat Pull Downs
1x12//x15 (4 rounds)

Rear Delt Cable Flys from low setting
1x12
3x8
2x8 (uni lateral)

Front Delt Cable Raises ( uni-lateral)
4x12

HS Shoulder Press
2x12
1x9
1x10

Uni- lateral bicep Cable curls
4x12

Bicep Cable Curls with Straight Bar

4x12

Abs- Reverse crunches on incline bench

6x12

Really good workout today, nothing was really aching or hurting and was able to really feel solid contractions in my back. Bicep work was quick and mostly just for pump without going to failure.

No macro changes this week, going to hold off on it for another week or so depending on how weight moves. Mirror wise still look good, probably after a couple more weeks though I'll run a diet for a bit to shed some lbs and re-set insulin sensitivity.

Free meal tonight. We were originally going to my Grandma's house for dinner but she is sick and does not want us to get sick so we had to cancel. So we will probably go out for sushi instead.

Have a great day!!

-Ian

**Hoss06** · 01-20-2015, 10:22 PM

Strength still progressing?

**lksurf2** · 01-21-2015, 11:38 AM

Originally Posted by Hoss06

Strength still progressing?

from what I can tell yes it is. I did not go super heavy on deads last week but for 275 for reps is a big improvement. Also Those dead stop rows were at 125lbs which is the max size at my gym lol.

**lksurf2** · 01-21-2015, 11:47 AM

1-21-15. Legs

Front Squat//SS// Back Squats
1x8//x8 (after this I just went to front squats. The bar on my back was putting strain on my right trap that made it difficult to lift )

1x12
1x10
2x8

Plate Loaded Squat Machine
1x14
1x12
3x9

Leg Extensions. Going up in weight until could not get 12 reps. then back down

4x12, 1x10,4x12
5x12,1x11,5x12

Lying Leg Curls
2x12
2x8

Standing Leg Curls
4x12

Seated Leg Curls 1.5 reps
4x12

Standing Calve Raises
5x15

Abs- Rope Crunches
5x20

Good leg work today, quads and hams got a nice pump in them which has been more common than before. Really been trying to push for those last reps when I want to stop already, which from what I can see has made some improvements.

Had an awesome date night last night. I love this woman lol, Sushi was awesome and then we just sat there after eating talking about video games, joking about the ridiculous amount of food I eat right now, wedding stuff. It is always just relaxing and fun to be around her. Now today I just have an appointment to go too, then chill out, since I already finished meals for the next few days.

Have a good one!!

-Ian

**The Solution** · 01-21-2015, 04:34 PM

Back Squat and Front Squat SS??
Sick bastard.

**lksurf2** · 01-23-2015, 07:39 PM

Originally Posted by The Solution

Back Squat and Front Squat SS??
Sick bastard.

It would of been if I could do more than 1 set of it lol.

**lksurf2** · 01-23-2015, 07:53 PM

1-22-15. Arms/Calves/Abs

Uni-Lateral Bicep Cable Curls
1x12
1x10
2x8

Uni-lateral Tricep Kickbacks.
1x12
4x8

Rope Pushdowns//SS// Straight Bar Bicep Cable Curls
1x15//x15
1x12//x12 (3 rounds)

Rope Bicep Curls//SS//V-bar Push Downs
1x10//x12
1x8//x10
1x9//x12
1x10//x12

Tricep Machine Dips
1x10
3x8

CBHC
4x8

Overhead Tricep DB Extensions
4x8

Straight Bar Bicep Cable Curls Overhand Grip
3x15

Straight Bar Tricep Ext Underhand Grip
4x15

Seated Calve Raises.
1x15
4x10

Reverse Crunches on Incline Bench
6x10

1-23-15. Back
Deadlifts.
245x10
275x8
285x6
295x5 (PR)
295x3

chest supported t-bar rows Wide grip//SS// Inner grip
1x12//x10
1x8//x8
1x7//x6
1x8//x8
1x8//x8

HS Lat Pull-downs seated sideways.
1x12
1x8
2x9

Wide Grip Lat Pull Downs 3-4 sec negs
1x10
3x8

Straight Arm Lat rope pulldowns//SS// Rope Face Pulls
1x15//x12 (4 rounds)

Seated Low Rows with Rope attachment.
4x10

Great workouts the past two days. Really felt strong today and back was probably feeling the best it has in a few weeks.

Now just nothing but hanging out and stuffing my face lol.

Have a good night!!

-Ian

**The Solution** · 01-24-2015, 08:07 AM

Pancakes = PR's
yeah i said it.

**lksurf2** · 01-24-2015, 10:57 AM

Originally Posted by The Solution

Pancakes = PR's
yeah i said it.

I have always felt that's been the secret to my success this time lol.

1-24-15. Chest/shoulder/tricep

Pec Dec Flys
1x12
1x10
3x8

Incline DB Twist Press
1x12
2x10
1x11

Cable Flys form Low Setting
5x12

DB Hex Chest Press
4x10

DB SHoulder 6 ways

4x10

Bent Over Rear Delt Cable Flys
5x12

Tricep Rope Pushdowns- go until can't get 12, then back down,
4x12, 1x10, 4x8
4x12,1x11, 3x8, 1x10

Abs- Rope Cable Crunches
5x20

Nothing fancy but great feeling workout, major pump in the chest and triceps this morning.

Now just getting ready for work today and that'll be it!

have a good day!

-Ian

**Hoss06** · 01-24-2015, 04:56 PM

Originally Posted by The Solution

Pancakes = PR's
yeah i said it.

**lksurf2** · 01-27-2015, 12:37 PM

1-27-15. Weight 188.5 (up 2.9lbs) Back/Shoulder/Bicep

Abs- Reverse Crunches on Incline Bench.

5x12

Low Rows with straight bar Overhand Grip//SS// Underhand grip
1x12//x12
1x10//x8
1x8//x6
1x10//x9

DB Deadstop rows
4x10

Wide Grip Lat Pulldowns//SS// Straight Arm Lat Pull Downs with Rope
1x10//x15
1x9/x15
1x8//x15
1x8/x15
1x10//x15

HS Shoulder Press
1x13
1x12
1x10
1x8
1x8

Rear Delt Cable Flys
2x12
3x10

Rope Bicep Curls. working up until can't get 12, then back down
1x12, x12, x12,x10,x12,x12,x12,
1x12,x12,x12,x12,x8,x10,x10,x12,x12

Took my time today as I was not in a rush to get anywhere. A little surprised by the big jump in weight but I feel/look the same as I have been. So just going to keep pushing things for a little while longer and see how it turns out. No macro changes this week though.

Free meal today with some of Vanessa's friends who are in town. Originally we thought we were going to have to go to northern San Diego and meet them, but I guess they are actually staying close to where we are at...so now we are going to take them to our favorite greek/burger place lol.

thats about it for today. have a good one!!

pics are form this morning
IMG_1093_zpsktp7ilk6_1.jpg IMG_1069_zpsyggiepww_1.jpg

**Hoss06** · 01-27-2015, 01:56 PM

Legs coming up at all with all the pounding you're doing to them?

**The Solution** · 01-27-2015, 04:15 PM

Best you have ever looked
I think another 10 would look great on you.

**lksurf2** · 01-27-2015, 04:18 PM

Originally Posted by Hoss06

Legs coming up at all with all the pounding you're doing to them?

I'll try and remember to snap a pic tomorrow morning. I suck at posing them but yeah they have come up some from what I can tell. Let's just say some of my jeans are
Getting snug around the pockets lol.

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**lksurf2** · 01-27-2015, 04:32 PM

Originally Posted by The Solution

Best you have ever looked
I think another 10 would look great on you.

Lol 10lbs if I took it realllllly slow to minimize fat. But maybe another 5 or so. I think with the size I've added so far things look good, but I have to consider timing with the wedding too so I don't want to push the bulk for an even longer period.

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