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

[lksurf2]

Time for a fat Raise!!!!

lol yeah that would be great. My review is probably around august-ish. Ideally I would want to get that raise, then promoted with a smaller bump in pay with it.

[lksurf2]

4-25-15. Chest/Shoulder/Tricep

Alt Pec Dec Fly//SS// Partial Flys

1x12 (each)//x20
1x12//x20
1x10//x12
1x12//x15
1x12//x15

Incline BB Bench Press
1x10
1x9
3x8

Flat Bench DB Hex Press
1x12
4x10

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

Rear Delt Pec Dec Flys
2x15
3x12

Alt Side Lateral Machine Raise
5x12 (each side)

V-bar Pushdowns
4x12

Alt Tricep Cable Push Downs
4x10

Standing Overhead Ez Bar tricep extension
4x12

Abs- Ab wheel Rollouts 5x12

Nice morning session today. Energy was pretty good and strength as well. Nothing much else happening today besides work in an hour, and that will take up most of the day. Going ot make some more grilled cheese tonight though

have a good day!

-Ian
Grilled cheese from thursday
IMG_1729.jpg

[lksurf2]

4-28-15. Weight 183.4(down 2.4/new low) Back/Shoulder/Bicep

HS ISO Lat Pulldowns seated sideways. 2 warm-up

4x10 (each side)

T-Bar Rows
2x12
1x11
1x10
1x9

Low Rows with V-bar//SS// Low Rows Wide Grip
1x12//x12
1x12//x10-3 sets

Smith Machine Rows
4x10
1x8

Alternating Bent Over rear delt cable flys

5x15 (each side)

Seated DB Arnold Press//SS// Heavy Side lateral Partials.

1x12//x12
1x10//x12-3 sets

Rope Cable Bicep Curls
5x12

Abs- Weighted Ab Machine 5x12

Abs Wheel Rollouts 4x12

Nice morning session today, again like last week energy was consistent and really did not feel super fatigued between sets like I normally do towards the end.

Pretty happy with the new low, for only adding in 1 hitt session its a decent drop. Not going to change anything this week since I also look leaner and can see that adding the cardio made a difference aesthetically. I have been "dieting" for about 8ish weeks so things seem to be at a good pace. Going to keep pushing until around 175 (maybe a tough lower) before I start to gain again.

Free meal tonight, going to a new pizza place close by. That is about all I got going today.

Have a good one!!

-Ian

[The Solution]

Good work Ian, Congrats on the new low
hows the mirror?

[lksurf2]

Good work Ian, Congrats on the new low
hows the mirror?

Mirror is looking good today lol. Usually friday/Saturday are my worst looking days for some reason. Usually Tuesday's are my best looking days where I can see more results.


Sent from my iPhone using Tapatalk

[The Solution]

Rumor is still out there that TJ's is coming to Erie (That post on FB i tagged you on)
Gonna write your down as a reference HAHA

[lksurf2]

Rumor is still out there that TJ's is coming to Erie (That post on FB i tagged you on)
Gonna write your down as a reference HAHA

lol. Go ahead. I have not seen anything in recent bulletins that mentioned erie, or anything upcoming in PA. The company really takes a lot into consideration when opening a store in an new area or state. They see the demographic of people, where they are coming from to go to trader joe's, how much it would cost the company to open in that area. They do it so they just do not open up everywhere and find that not everyone wants to shop there, they open up where they feel they are needed. It saves the company a butt load of money which allows them to pass along savings to customers. Not saying Erie would be a good location for one though, just giving you an idea of what the company considers.

[lksurf2]

4-29-15. Legs.

BB Back Squats. 2 warm-up
1x10
1x8
3x6

Timed Leg Press.
1x30sec
2x35sec
2x40sec

Single Leg Extensions
5x12 (each side)

Standing Hamstring Curls
4x12
1x10

Seated Hamstring curls
4x12

Smith Machine SLDL
4x12

Seated Calve Raises
2x12
3x10

Abs- Rope Cable Crunches 5x15
Cable "wood choppers" 5x12 (each side)

Nice session today. My focus was not all there on some movements, not that I was half assing the exercise, just not super "kill it" mode. Timed presses were fun to do...and brutal lol, such a burn in them legs after each set.

Cheat meal was very good last night. The place is small but very nice inside, is not expesive at all. The pizza we got was 13 bucks and well worth it. They do "classic" Italian pizzas, or American pizzas. The Italian ones are more traditional, thin crust, mozz cheese in patches not just all over the pizza. They also use 00 pizza dough they import from Italy. We got a pizza that had some house made fennel sausage, peppers,onions,mozz,garlic. Like I said it was good, and I would like to go again to try some other ones out.

Thats about it for me, so enjoy your hump day!

-Ian

IMG_1744.jpg

[The Solution]

HNNNGGGG
mexican looked just as good.

[data4]

Looks like weight is dropping nicely man!

[lksurf2]

Looks like weight is dropping nicely man!

Yeah this week it seems. Really though things are going pretty well so far, and I still have plenty of time to get where I want to be, before I reverse.

[lksurf2]

5-1-15. Back/Biceps/Calves

Deadlifts 2 warm-up

245x8
275x6
315x1
275x6-2 sets

Alt HS T-Bar Rows, wide grip
4x10 (each side)

Rope High Lat Pulldowns
1x12
1x10
1x8
1x8
1x9

HS Low Rows.
5x12

Low Rows with V-bar
1x12
1x10
3x8

Standing Alt Cable Bicep Curls
1x10
3x8

Preacher Curl Machine
4x10

Rope Hammer Curls
5x10

Standing Calve Raises
4x12
1x10
1x9

Nice workout this afternoon. Its been two weeks since I last deadlifted and I notice when I take longer breaks from it, my strength seems to go down. The 315 was kinda shakey so I just decided not to push it and hurt myself.

Nothing out of the norm for the rest of the day. Carbs carbs carbs lol.

Have a great night!!

Made this wednesday (and I'll make two tonight)

Toasted Ezkiel Tortilla with cinnamon and stevia on the tort, then topped with bananas which also had cinnamon in stevia on them. Cooked it all in the overn for about 6-8 min then put some WF chocolate syrup on it. Came out petty tasty, only next time I would cook the tortilla by itself a little more first to its more crispy in the center.

IMG_1748.jpg

[lksurf2]

5-5-15. Back/Shoulder/Bicep. Weight 183.4(same as last week)

HS Iso Lat pulldowns- seated sideways
2x10
2x8

Bent Over DB Rows
5x12

Wide Grip Lat Pulldowns

1x12
2x10
2x8

Smith Machine Rows-Underhand Grip
5x12

Seated DB Shoulder Press//SS// Heavy Partial Side Lat Raises
1x12//x12
3x10//x12

Alt Cable Rear Delt Flys
5x12

Preacher Curl Machine
2x10
3x8

Abs- Hanging Leg Raises-5x12
Ab wheel Rollouts 5x12

Pretty good workout this morning. Strength is still good on all these lifts, and energy has been holding as well.

Kinda thought weight would be down this week, personally I feel I look a touch leaner but even that is not enough to keep things the same. Pulling 10f/30C from training, 10f/25c off/hiit days

Heavy Back/Bicep
65/450/235
Training
65/350/245

Off/Hiit
80/150/245

Still decent macros for now but I am sure I will have to pull even more in the next 8 weeks. As much as I do not want to add in any liss yet...I also want to eat a decent amount of food lol. But we will see when we get there....and I also do not want to do 3 hiit sessions a week like last time...that sucked ass.

No free meal until saturday, so tonight we are going to see the Avengers. Hope you guys have a great day!!

-Ian.

[The Solution]

God damn you kill yourself on off days!

[lksurf2]

God damn you kill yourself on off days!

lol yeah I know. But its not the lowest I have had them. Plus I just have the majority of my carbs in my last meal instead of the last two, so it does not seem so bad...yet.