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

[lksurf2]

Swole at 5'10" & 157#.

Swole became the word of the day with some co-workers on monday

[lksurf2]

3-18-15. Legs.

BB Front Squats.
1x10
2x8
1x9

Uni-lateral Plate Loaded Squat Press//SS// Partial Reps
1x12//x20
1x9//x20
1x10//x20 (3 rounds)

Leg Extension Triple Drop Set
1x10/ds/x10/x10/x10 (4 rounds)

Glute Ham Raise- Weighted
4x15

Seated Leg Curls-1.5 reps
1x10 (4 rounds)

Standing Leg Curls
1x12
1x10 (3 rounds)

Seated Calve Raise
6x12

Weighted Ab Machine
6x15

Really good energy, but had a more difficult time getting in the zone and really had to push myself...to push myself haha.

My friend/groomsman is in town for spring break this week, so a little later we are going to head down to the beach and hangout for a while. Also later Vanessa and I are going to another bakery for wedding cake tasting/free meal after. We are probably going to try and go to this cool/hipster pizza place if finding parking is not to much of a bitch.

Hope you all have a nice day!!

-Ian

[Sunnyday]

If the pizza is killer it is worth the PITA of parking.

[The Solution]

Swole became the word of the day with some co-workers on monday

they were prob miring your pancakes you made!

[Sunnyday]

they were prob miring your pancakes you made!

Prolly some truth to that.

[lksurf2]

3-19-15. Arms/Calves/Abs

Cable Tricep Kickbacks.
4x12 (each arm)

Plate Loaded HS Tricep Dips- Wide Grip//SS// Narrow Grip.
1x10//x8- 4 rounds

Standing Cable Bicep Curls- D handle
4x8- each arm

Straight Bar Tricep Pushdowns.
2x12
3x10

Straight Bar Cable Bicep Curls
1x12
3x10

Standing Overhead DB Tricep Extension
4x10 (each arm)

Plate Loaded Preacher Curl machine.
1x12
1x8
1x8
1x7
1x10
1x12

Single arm Tricep Push Downs- underhand grip
1x12
3x8

Rope Bicep Curls
4x12

Horizontal Calve Press
6x15

Abs- weighted hanging leg raises.
6x12

Good workout, but hardly any pump which was kind of a downer. But still kept pushing and hit it hard.

Nothing special going on tonight, just t.v. and carbs

have a good one!!

-Ian

[lksurf2]

3-20-15. Back

Dead Lifts

315x4- 3 sets
225x12

Smith Machine Rows- wide grip
1x13
1x10
3x8

Assited Pull-ups- Wide Grip//SS// Narrow Grip
1x12//x12
1x10//x10- 3 sets

HS Iso Pull Downs- From front
1x8
1x7
3x10

T-Bar Rows
3x8
2x10

Weighted Hyper extensions
4x15

Much better workout today over yesterday. Was really happy (and tired)
to hit 3 sets of 315 on deads. Everything else was solid too, lots of squeezing and slow negs.

Nothing special tonight, just a quick visit with Vanessa then just on my own for the night.

Have a good one!
-Ian

[Sunnyday]

Nice work, Ian! Living vicariously through everyone else doing their deadlifts.

[The Solution]

What video games you rocking lately?:

[lksurf2]

Nice work, Ian! Living vicariously through everyone else doing their deadlifts.

Thanks!!


Sent from my iPhone using Tapatalk

[lksurf2]

What video games you rocking lately?:

Haven't played much this last week, I just haven't felt up to it. But most recently I was playing majoras mask for the 3ds.


Sent from my iPhone using Tapatalk

[lksurf2]

3-21-15. Chest/Shoulders/Tricep

Abs- Rope Cable Crunches
1x15
6x20

Tricep Single Arm Push Downs- Overhand Grip
3x12 each arm

Rope Push Downs
2x15
3x12

Chest Cable Flys from high setting
2x12
2x10
1x8

Incline DB Twist Chest Press
1x12
1x11
2x10

HS Chest Press- Seated Sideways
4x12- each side

DB Flat Bench Hex Press
1x12
1x8
1x9
1x7/ds/x6

Side Lateral Machine Raises
1x12
1x9
3x10

Bent Over Rear Delt Cable Flys
5x12- each side

Pretty good workout, but was also pretty tired when I woke up so it took me a bit to get going.

Just getting ready for work in a little bit, and that'll be about it for the day.

Have a good one!

-Ian

[Hoss06]

What video games you rocking lately?:

That there single, and kidless life. :-)

[The Solution]

I don't play video games
ian does

[lksurf2]

That there single, and kidless life. :-)

Even when I have kids...I will still be playing...with them lol