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  1. #3511
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    had a PB Filled Donut a few weeks ago, was absolutely HNNGG compared to some ice cream.
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    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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  2. #3512
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by Hoss06 View Post
    You bringing me some pancakes at your wedding?

    ]
    Lol I could. I plan on making some for myself to have that night lol


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    I wish I was a little bit taller. I wish I was a baller.

  3. #3513
    OLYMPIAN The Solution's Avatar
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    ^^^ pancakes at a wedding would be epic
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  4. #3514
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    5-26-15. Back/Shoulder/Bicep

    Abs- Hanging Leg Raises.
    6x15

    Cable "wood choppers"
    4x12(each side)

    HS MTS Low Row. Uni-lateral
    4x12

    HS T-Bar Rows-Wide Grip
    2x12
    3x10

    Machine Neutral Grip Rows
    1x12
    2x10
    1x12

    Low Rows with V-Bar.
    1x12
    1x9
    3x10

    Rear Delt Pec Dec Flys
    5x15

    HS Shoulder Press
    2x12
    2x8/dsx8

    Smith Machine Shrugs.
    4x12

    Cable Bicep Curls
    1x12
    4x8

    Decent workout this morning. Was taking longer rest periods in the beginning just because I was feeling tired. But still feel good and did not feel like I gave up on the workout.

    Been pretty busy the past few days with work but everything had been good for the most part.

    Weight dropped to 181.9 which is down 1.5lbs from last week. No changes to cardio or macros for this week. Going to do a free meal today but not sure as to where or what it will be.

    OH! Vanessa and I found an apartment last week, I will be moving into it in about 2 weeks. So past few days have been getting things together and sorting through it so when moving day comes I'll be good to go.

    thats it for today, have a good one!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  5. #3515
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    5-27-15. Legs

    Standing Leg Curls 3 warm-up
    2x12
    2x10

    Leg Extensions 3 warm-up
    1x12
    4x10

    Alt Plate loaded Squat Press//SS// Timed Partials
    2x10//x20 sec
    2x8//x25 sec

    HS V-squat
    2x12
    3x10

    Smith Machine SLDL
    5x10

    Lying leg curls
    1x10
    2x9
    1x11

    Horizontal Calve Press
    5x15

    Abs- Rope Crunches
    5x15

    Great leg work today. Was really having to dig deep and push it today. I got to the gym a little later than normal so all the squat racks were full, but the V-squat machine is a great sub I have found.

    Nothing Much happening today, spent some time with my friend who just got back in town for summer. But that was pretty much the big thing for today. Last night went out and got some pizza at the place where you build your own. Hit the spot and had a few bowls of cereal later.

    That it for the day, have a good one!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  6. #3516
    OLYMPIAN The Solution's Avatar
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    Sick dude! Congrats on finding a new place. That has to be incredibly time consuming.
    Hope it does not break the bank.
    Pretty big? 2 bedroom 1 bathroom?
    How far you gotta move?
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  7. #3517
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Yeah it took a lot of filtering through to find the place. Yep, 2 bed 1 bath.. Not sure on exact sq. ft. But it's a good size. it isn't breaking the bank for us, it's in the mid range of what our budget was for one. Plus it's not that far from where we are. Maybe 12 miles away if we take the toll highway.


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    I wish I was a little bit taller. I wish I was a baller.

  8. #3518
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by lksurf2 View Post
    Lol I could. I plan on making some for myself to have that night lol


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    Quote Originally Posted by Hoss06 View Post
    Quote Originally Posted by The Solution View Post
    ^^^ pancakes at a wedding would be epic

    I already told him that he should have iHOP cater it lol All breakfast food wedding would be that way to go
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  9. #3519
    OLYMPIAN The Solution's Avatar
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    Lol
    Ian would crush Ihop in quality Just cook it himself like he does for pancake monday @ work.
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  10. #3520
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by The Solution View Post
    Lol
    Ian would crush Ihop in quality Just cook it himself like he does for pancake monday @ work.
    Yeah I'll just plug into the corner of the wall with the griddle and start cooking


    6-2-15. Back/Shoulder/Bicep. Weight 181.9(no change)

    Hyper Extensions. 2 warm-up
    2x15
    3x12

    HS T-bar Rows- Alt arms.
    4x8(each side)

    Wide Lat Pull Downs//SS// Neutral Grip Assisted Pull-ups
    1x12//x12
    3x9//x12

    HS Iso lat Pull downs//SS// Machine Pullovers.
    1x12//x12
    3x10//x10

    Rear Delt Cable Fly
    1x12
    4x10

    Smith Machine Shoulder Press
    1x12
    1x8
    1x10
    1x9

    Machine Preacher Curls//SS// Side Lateral Machine Raises. n
    1x12//x15
    2x10//x15
    1x12//x15

    Abs- Machine Cable Crunches
    6x15

    Decent workout this morning. Slept in a bit so energy was a bit better than it has been.

    Kinda getting irritating with how quick my body has been adjusting to changes recently. Instead of pulling macros this week, I will be adding in some LISS cardio. Just 2 20min sessions to start if off. Then probably make a pull next week depending on how it works out.

    Free meal today, going to our favorite place "Canada Steak Burger". Also going to hit up some stores to check out furniture stuff after.

    Have a good day!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  11. #3521
    OLYMPIAN The Solution's Avatar
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    Good call on the cardio, i bet that mirror is changing nice too!
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  12. #3522
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    6-10-15. Legs. 25min liss

    Seated Leg Curls- 2 sec squeeze/3 sec negs 2 warm-up
    1x12
    4x10

    HS V-squat Machine. 2 warm-up
    1x12
    3x10

    Alt Plate Loaded Squat Press//SS// Timed Wall Sits
    1x10//x20 sec
    1x8//x35 sec (3 sets)

    Alt Lying Leg Curls//SS// Partial Lying leg curls
    1x12//x20
    1x10//x14
    1x10//x20- 2 sets

    Leg extensions- 2 sec squeeze
    4x10

    Reverse Facing Hack Squats//SS// Seated Calve Raise.
    1x12//x15
    1x13//x12
    1x12//x12- 2 sets

    Great leg work this morning. Forgot how much wall sits can suck ass lol.

    My weight has not been moving even with the added liss last week. I can tell I am leaner but need to keep pushing things. I want to end this cut by mid-july so I will probably be making changes every week unless things make bigger jumps. This week I pulled 5f/30c from training and 5f/10c/from off. and moved liss to 25 min 2x a week.

    Heavy Back/bicep. 55f/380c/235p
    Training: 55f/280c/245p
    off. 70f/125c/245p

    I still have intra carbs that I can pull next week that will help with hunger and still getting to eat a bit of food and plenty of room for more liss as time goes on. Time to grind!!...more lol.
    I wish I was a little bit taller. I wish I was a baller.

  13. #3523
    OLYMPIAN The Solution's Avatar
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    Doing any HIIT?
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  14. #3524
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    2 hiit sessions


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    I wish I was a little bit taller. I wish I was a baller.

  15. #3525
    OLYMPIAN The Solution's Avatar
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    May have to buy a PS4 just to get the new FF7 Remake.
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