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

**lksurf2** · 03-04-2015, 11:27 AM

3-4-15. Legs.

Abs- Weighted Machine Crunches.

5x15

Plate Loaded Squat Press
1x12
4x10

Hack Squats- feet close together
3x12
1x10

Alt Leg Press//SS//Leg Extensions
1x10(each leg)//x12
1x12//x13
1x12//x12
1x12//x12

Standing Leg Curls- 1.5 reps
3x12 (each leg)
1x10

Lying Leg Curls- 20 sec rest
4x12

Seated Leg Curls- 3 sec contraction
1x12
2x10
1x12

Seated Calve Raises
1x15
5x12

Great leg workout today. Decided to change it up today and not do BB squats for once. Still had great intensity and pushed just has hard the whole workout.

Sadly yesterday IHOP was packed, we went at 5:00 before my friends party and the line was nuts. So we left and went to my friends party for a couple of hours, then on the way home we figured we would try again...and it was still nuts. All a bunch of high school kids taking selfies and hogging tables. So we left again and called it a night. I just switched out the pancakes I had planned for some pop-tarts and that was that.

Today is Vanessa and I's anniversary before our wedding date takes it place. So we are going to some Italian place in the city for dinner, then staying the night downtown for a mini stay-cation. Pretty much not doing anything else the rest of the day.

Have a great day!!

- Ian

**lksurf2** · 03-06-2015, 10:28 PM

3-6-15. Back

Smith Machine Rows-Overhand Grip//SS// Underhand Grip
1x12//x10
1x10//x8
1x10//x10
1x10//x9

T-bar Rows
1x12
3x10
1x9

DB Dead Stop Rows
1x10
3x8

HS Iso Pull Downs from front.
1x12
3x10
1x8

Assisted Pull-ups Neutral Grip//SS// Wide Grip
1x12//x10
1x10//x10
1x10//x8

Low Rows with V-bar
4x10

Weighted Hyper Extensions
1x15
4x12

Was kinda irritated with people hogging the area where I could deadlift today so thats why I did not. But still trained hard as I could without it. Overall though it turned out to be an intense workout and was pretty wiped by the end.

I did train arms yesterday too but forgot to record it down. I do not remember everythign I did at this point so not going to try too.

We had a great anniversary dinner/night downtown. The italian place was really good, got a veggie pizza and ate the whole thing lol. It was probably a 12-inch pizza in size, so it was easy to put down. Then we just walked around downtown for a bit and relaxed in the hotel. It was so nice to just get away from the every day and have actual alone time with the two of us for once.

Now I am just finishing up some light cooking for the rest of the week into monday and then its pancake time/pass out and go to bed!

Have a good night!

-Ian

**Hoss06** · 03-07-2015, 05:39 PM

I forget, how long have U all been officially together for now?
Hope to see U all again in Sept

**lksurf2** · 03-07-2015, 08:11 PM

2 years. But we have known each other since 7th grade.

Sent from my iPhone using Tapatalk

**lksurf2** · 03-08-2015, 09:54 PM

3-7-15. Chest/Shoulder/Tricep

Cable Flys- from high setting
1x13
2x12
1x10
1x9

Incline DB Press.
1x12
1x12
1x10
1x9

HS Chest Press- Seated at a slight angle, doing one side at a time.
1x10 (each side)
2x12
1x10

DB Twist Press Flat Bench.
1x12
3x10/ds/x8

DB 6-ways
4x10- last set 20 reps of partial side lat raises.

HS Shoulder Press. Palms in
1x13
1x10
1x10
1x9//ds/x8

Tricep Cable Kickbacks
5x10 (each arm)

Rope Cable Crunches.
6x15

3-8-15 HIIT/ABS

Abs- weighted reverse crunches on flat bench//SS// Leg Tucks
1x15//x15 (4 sets)

I was dead tired yesterday morning when I woke up, but somehow ended up with a great workout despite it. Massive chest pump, the HS Sideways press was interesting tweak. It really hits the chest harder pressing from the angle. The partials after 6-ways was not so terrible, I think next time I will go to a heavier weight when doing them to really turn it up a notch.

Today energy was much better, HIIT sucks as always but still get it done. Work was also busy today like usual so now I am tired from it all, and now I am just going to eat and lay down until I just drift to sleep.

Have a goodnight!!

-Ian

**The Solution** · 03-09-2015, 08:49 PM

Them partials are brutal did that in my last mesocycle. My god the lactic acid build up is nuts

**Sunnyday** · 03-09-2015, 09:49 PM

Originally Posted by The Solution

Them partials are brutal did that in my last mesocycle. My god the lactic acid build up is nuts

x2! I followed suit the last few weeks. Totally nutso!

**lksurf2** · 03-10-2015, 12:09 PM

3-10-15. Weight 188.1 (down.4) Back/Shoulders/Bicep

Abs- Reverse Crunches on Incline Bench.

6x12

Low Rows w/B-bar Handle//SS// Low Rows w straight bar

1x12//x12
1x12//x10
1x10//x8
1x10//x10

HS Lat Pull Downs from front.

1x13
1x12
1x10
2x9/ds/x10

Wide Grip Lat Pulldowns//SS// Straight Arm Lat Pull Downs.
1x12//x15
1x10//x12
1x9//x15
1x8//x15

Uni-lateral Rear Delt Cable FLys
4x12 (each side)

DB Arnold Press.
4x12

HS Shrugs
4x12

Rope Bicep Cable Curls.
6x10

Pretty decent workout this morning. Energy was pretty good for a tuesday morning, but now I am wiped.

Just few errands to do then probably take a nap at some point. Later today Vanessa and I are going to our first cake tasting then going to get CiCi's pizza after for the free meal.

Happy to see the weight is still moving the the right direction right now. I pretty much felt like yesterday no matter what I was going to pull macros. so starting tomorrow

Heavy Back 100f/555c/235p
Training: 100f/455c/245p
Arms: 100f/355c/245p
Off/HIIT: 115f/225c/245p
That is a 40c/15g fat drop from training. and 25c/15f drop from off days. This should be enough to keep things going for now and keep me fed

Still no additional cardio and its at 1 HIIT session a week for now. Also Intra carbs are now at 65g. I plan to try and keep them in as long as I can unless my macros get low enough to where I just want food.

Have a great day!!

-Ian

**The Solution** · 03-10-2015, 03:49 PM

Dreamers cut macros.

**lksurf2** · 03-10-2015, 05:53 PM

Originally Posted by The Solution

Dreamers cut macros.

lol for now, its still only week 3.

**Hoss06** · 03-10-2015, 09:12 PM

Originally Posted by The Solution

Dreamers cut macros.

Those feels

**lksurf2** · 03-11-2015, 12:22 PM

3-11-15. Legs.

Plate Loaded Squat Press
1x13
1x12
3x10

Smith Machine Front Squats
4x12

Alt Leg Press
4x12 (each leg)

Standing Hamstring Curls
1x10
3x12

Lying Hamstring Curls 1.5 reps

4x10

GHR- weighted

4x15

Seated Calve Raises.
1x12
5x10

Weighted Ab Machine
6x15

Great leg workout. Most sets I was pushing it for the last 2-3 reps and digging deep for them.

Had a great time cake tasting yesterday. I was surprised by how many cake samples they offered us. I think we tried about 21 different flavors. All of which were good but some of course we loved more than others. Best part was it being free haha. Vanessa gave her the rundown on what she wanted the cake to look like (because idc). We are keeping OUR cake smaller and its really only for us, becuase we want to save money where we can. Although our cake will feed about 35 people. The majority of the cake is going to be form costco lol. Anyway, we picked the two flavors we liked the best which were a Champagne cake with a mango filling, and a pumpkin cake with butter cream filling. Both were amazing, and fucking expensive. I knew wedding cakes were though. If we go with this place it would be about 200$ for what we want to do. But we are going to try another place or two and see what they offer.

Now today I do not have much going on, which is how I like it. I may go out and walk/stretch my legs a bit in the afternoon but other than that its more laying around today.

Have a good one!!

-Ian

**lksurf2** · 03-11-2015, 05:28 PM

I realized its been sometime since I have posted any food/pancake pics lol

IMG_1519.jpg Cake tasting

IMG_1515.jpg S'mores Pancake for "Pancake Monday" at my work (every monday I make pancakes for the crew)
Need to tweak it a little bit. Next time add more cocoa powder, and use mini marshmallows instead of the hard candied kine.

FullSizeRender (5).jpg These were PB&J Pancakes, again for "Pancake Monday". Super easy to do, I used a "just add milk" strawberry muffin mix, and combined it with a complete buttermilk pancake mix. Mixed it together, added water enough to get it almost to batter consistency, then heated up the pb in the microwave, added it in the batter, finally mixed in just a tad bit more water to have it ready. Crew loved them!!