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

[lksurf2]

12-15-14. Back

Deadlifts

1x8
1x8
3x6
1x8

HS Lat Pull Downs (outer grip, palms in)
1x12
3x9

Chest Supported T-bar rows
2x12
3x8

Straight Arm Rope Pull Downs
1x15
1x15
1x13
1x12

Low Rows with Rope attachment
1x15
1x13
1x9
1x9
1x9

DB Dead Stop Rows
1x10
3x8

Pretty happy with this workout today. Energy was not all the way there though, but still managed to pull out a good session.

Nothing going on tonight really aside from the usual feast of carbs lol. Just the usual for friday. Pasta, Garlic Knots, Pancakes, Toast, Hashbrowns, Cereal, Rice cakes, Ice Cream Sandwich..you know..nothing much lol

anyway have a goodnight guys!!

-Ian

[lksurf2]

12-9-14. Back/Shoulder/Bicep Weight 181.4 (up 3.9lb)

Rear Delt Cable Fly//SS// BB Front Raises
1x15//x15
1x15//x15
1x12//x15
1x12//x15

One Arm DB Shoulder Press
1x12
3x10

Uni Lateral Straight Arm Lat Pull Downs
1x15
3x12

Bent Over Cable Rows with wide neutral grip.
4x15

Wide Grip Lat Pull Downs//SS// Close Grip Lat Pull Downs
1x15//x12
1x10//x10
1x10//x10
1x10//x12

Lower Back Extension Machine
4x12

Underhand Grip BB Rows
3x10

HS Shrugs
4x15

Cable Bicep Curls Drop Sets
1x12/x12/x12/x12/x12
1x12/x10/x10/x10/x12
1x12/x10/x12/x12/x12

Abs- Hanging Leg Raises
6x20

Another good one today. I did not try and blast through any exercise , and just took my time with it to get the most out of each one. The Bicep Curls were fucking killer, and the neutral bar rows felt pretty good, but the weight was not enough (at 140lbs) to do heavier sets.

Not making any diet changes this week obviously, honestly I felt lighter today than I have the past few days so I was surprised to see the scale jump up like that. But I am not worried about it, body fat is still low considering how much I am eating lol.

Took an extra day off work yesterday, my body was just feeling beat down form work and lifting. I slept about 9.5 hours yesterday, then took a nap for about an hour lol. I also went to a chiro yesterday for the first time. I will definitely be going weekly for a while, it made a huge difference in my lower back, and shoulders. She had a hard time trying to get my shoulders to pop, but said that it could take a few visits to get them moving more. Luckily this place is cheap haha. First visit was 19 bucks, and if you sign up for 50 bucks a month you get 4 visits each month.

Free meal later tonight after Vanessa gets off work. Going out for Tortas with the last groupon deal I have for the place. Other than that I am just relaxing around the house, may go for a walk this afternoon since the weather is nice again.

have a good day guys!!

-Ian

[lksurf2]

12-10-14. Legs

Squats
1x8
1x8
1x8
1x10
1x6/ds/x8

Plate Loaded Squat Press//SS// Single Leg Ext
1x12//x15
1x8//x12
1x8//x12
1x9//x12

Smith Machine Lunges
4x10

Standing Leg Curls - 2 sec squeeze/3 sec neg
1x10
3x12

Seated Leg Curls 1.5 reps
1x10
1x10
1x8
1x7

DB SLDL
4x10

Standing Calve Raises
1x15
4x12

Abs- Abs Bench with legs lifted
5x20

A lot more energy today to push through the workout, Did not feel very fatigued by the end like I normally would/have been. Nothing much else going on today, have to go to Vanessa's house with my dad to look at the fence. Its falling apart/leaning in some areas so we are going to fix it soon....figure get it fixed now before I have to pay for it with my money later

Cheat meal was delicious last night. Carnitas Torta, finished it off with Junk sludge bowl full of cereal, rice cakes, and CnC Cookie butter.

Other than the fence thing I am going to lay low today and not go for a walk or anything. Feel like I just want to lay around before work tomorrow. Have a good day!!

-Ian
IMG_0668_zps128cdd19.jpgIMG_0667_zps0957c10c.jpg

[The Solution]

Whats your favorites Cookie butters in order? Still have not tried the CNC i got 4 bottles of it though, just not on your fat intake level haha.

[data4]

Your in that spot now where you should feel nice and strong in training. Keep pushing!

[lksurf2]

Whats your favorites Cookie butters in order? Still have not tried the CNC i got 4 bottles of it though, just not on your fat intake level haha.

Use it for a cheat man.

Crunchy, CnC, regular, coco swirl.


Sent from my iPhone using Tapatalk

[lksurf2]

12-11-14. Chest/Shoulder/Tricep

Incline BB Press. 2 warm-up
1x8
1x7
1x7
1x6
1x10

Pec Dec Fly, Double Drop Set

1x12/x12/x12
1x12//x10/x12
1x11/x12/x12

Decline HS Press//SS// Incline HS Press Partials

1x12//x16
1x8//x16
1x8//x20
1x8//x20

Flat Bench Alt Db Chest Press (hold one hand up with the weight while the other presses for reps, then switch to the other sides)
1x10 (each side)
1x9
1x8
1x8

DB 6ways.
4x10

HS Shoulder Press
1x12
1x8
1x8
1x7
1x8

Overhead Rope Extensions//SS// Up Right Rows
1x8//x10 (4 rounds)

Abs- Hanging Leg Raises
5x15

Great workout today. Not much of a pump on the triceps but still felt them working. Pretty tired at this poitn so just laying around until next meal then pass out lol. Have a good night guys!

- Ian

Pics are from yesterday, but I am eating the same thing tonight too. Sweet/Russet Potato. Egg white/Chicken Ciabatta Sandwich the quac, onions, and spinach. Not shown is more egg whites and squash.
IMG_0680.jpgIMG_0688.jpg

[The Solution]

CNC i can use daily like i do my othe cookie butters, just only use like 10-12 g lol

[lksurf2]

12-12-14. Back

Deadlifts. 2 warm up

245x8
265x8
275x5
275x6
275x5 /ds/225x8

Smith Machine Rows
2x12
3x10

HS Lat Pull Downs From Front
1x12
3x10

Low Rows V Bar Handle
1x13
1x10
1x10
1x8/ds/x8/x12

Straight Arm Lat Pull Downs with rope
1x15
1x15
1x15
1x12

HS Rows
4x10

Crushed it today. Probably the strongest I have felt in awhile and set a new PR on deads with 275 for reps, so that made my day right there lol. Now Just eating pasta and garlic knots, then more pancakes,toast, cereal, later.

Have a goodnight!!

-Ian

Chocolate Blueberry french toast form last night
FullSizeRender (4).jpg

[The Solution]

Eating good and getting them Gains.
Can't complain man
Big plans for the holiday coming up?

[lksurf2]

Eating good and getting them Gains.
Can't complain man
Big plans for the holiday coming up?

Not really, I was thinking about having my family and Vanessa and her mom do a Christmas type of dinner because we never really do one. But we all have funky work schedules the days before so idk if it will work out. Other than that I am just waiting for the stuff I ordered for her to come in...hopefully before christmas lol.

[The Solution]

What you grab her?
Working xmas eve too??

[lksurf2]

What you grab her?
Working xmas eve too??

Yeah I work Christmas Eve, But I should be off around 2, we close early that day anyway. Idk if she is working that day though...but she probably is.

I got her some assorted geek stuff. An Attack On Titan Cloak, wood door sign form Lord of the rings that says "speak friend and enter", Lock Box that is Supernatural themed, .5mm Colored pens (she was very specific on those lol), Google Chromecast streaming device, and as a joke a "Dump Cakes" cook book lol.

I am still debating about actually getting her a laptop too. But that might turn into a anniversary gift in a few months.

[lksurf2]

12-13-14. Arms/Calves/Abs

Abs- Rope Cable Crunches

5x25


Rope Push Downs- Work up in sets til fail, then back down
1x10/x10/x10/x10/x8/x8/x8/x8/x8/10. (did this two times)

Machine Preacher Curls
1x12
2x10
2x8

Single Arm Tricep Cable Extension
1x15
1x13
2x12

Single Arm Bicep Cable Curls- Standing
1x10
3x8

V-bar Pushdowns//SS// Standing BB Curls
1x15//x12
3x12//x12

Machine Dips
1x12
3x10

CBHC
4x10

Seated Calve Raises
5x12

Super Pump today that felt fucking nuts lol. Nothing much going on today, aside from heading to work in a little bit. I am pretty excited though, we got a new bacon in that has a dry rub, and is pretty lean but still good. So I bought a pack to cook up with my later meals tonight lol.
I haven't had bacon in a while and it just sounded good.

So hope you have a nice day!

-Ian

[The Solution]

Laptop on top of that ? Yeah I would save for anniversary for sure


we close round 5 or so on Xmas eve at 5 guys and then if I close inwould be out like 6ish not too bad