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

[The Solution]

That breakfast place oh my lord looks unreal.
Wish PA had something epic like that. have to drive to Pittsburgh to go to Delucas (as on man vs food) for something like that.

[lksurf2]

That breakfast place oh my lord looks unreal.
Wish PA had something epic like that. have to drive to Pittsburgh to go to Delucas (as on man vs food) for something like that.

Yeah San Diego has a lot of places like this. Funny too is that they are mostly around the same area...with all the hipsters and their locally grown,f sustainable, eco friendly blah blah blah.

lol maybe you should move to PA, you would at least have more trader joe's

[lksurf2]

5-13-15. Legs

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

Alt Plate Loaded Squat Press//SS// Timed Partials
1x8(each leg)//x25 sec partials. -5 sets

Alt Leg Extensions
2x12(each)
3x10

Lying Leg Curls
1x13
1x12
3x10

Standing Hamstring Curls
1x12
3x10

Smith Machine SLDl 1.5 reps
5x10

Standing Smith Machine Calve Raises.
5x20

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

ab wheel rollouts- 4x12

Nice workout this morning. Still feeling strong on a lot of movements, but energy started fading again about half way into it.

Enjoyed my day off yesterday, weather has been great the past few days so I went out and got some sun/walked around for about an hour. When I go for walks on my days off I keep it pretty slow to keep my heart rate lower so my body does not think its extra cardio. So when time comes to ad in real LISS it will make a difference. At least this is what has worked in the past for me.

Today is just another day off, get a haircut, quick chiro apt, and cook some chicken. Other than those I really do not have much else going on. Only one episode left of Daredevil to watch later...but I have to wait for Vanessa to get off work/wokrout until then.

So have a good day!!

-Ian

Tacos I have been having on normal training days recently. Not shown is side of jasmine rice/squash.

Its pretty easy and delicious haha. Just 4 mission brand extra thin tortillas, 190g baked chicken breast, 4tbs of Trader joes reduced guilt guac, 115g onion, chopped cilantro, 4tsp salsa. Sides are 200g Squash, and 120g rice(dry weight).
Macros for all that : ~1035kcal, 15g Fat, 145g Carb, 74g Protein.
IMG_1797.jpg

[The Solution]

that meal exceeds my carb intake
FUU

[lksurf2]

that meal exceeds my carb intake
FUU

Lol it would also put me over for my lower carb day tomorrow. I could probably get this meal in but would have to pull back some rice. But that would be my last meal and I prefer to have something a little sweeter for my last one. Recently it's been a protein smoothie with some potatoes and toast. I've been digging that combo recently , gives that milkshake French fry feel that fat boy inside me loves.


Sent from my iPhone using Tapatalk

[The Solution]

need to see more baked goods from you with them carbs!!
or massive sludge bowls what i am looking forward to when i reverse.

[lksurf2]

5-15-15. Back/Bicep/Calves

Deadlift- 3 warmup

245x8-2 sets
265x6
265x7
225x10

Alt HS Iso Lat Pulldowns
2x12
3x10

T-bar row drop set
1x12/x12
1x8/x8 -3 sets

Assited Neutral Grip Pull-up//SS// Wide Grip

1x10//x8 -4 sets

V-bar Pull Downs
4x10

Machine Preacher Curls
2x12
3x8

Straight Bar Cable curls wide grip//SS// Narrow Grip
1x8//x8- 4 sets

Alt Cable Bicep Curl
4x8

Seated Calve Raises
5x20

Just was not feeling strong on deads today. Still have it all I could at the time, and feel good about the work I put in.

Now just get to relax at home for the night and take it easy!!

Have a good one!

-Ian

[The Solution]

Anaya good this weekend Ian?

[lksurf2]

Just work today, tomorrow morning I'm getting up early to train at home then going to that bfast place with Vanessa/friends. After that just hanging out at home for a nice Sunday.


Sent from my iPhone using Tapatalk

[lksurf2]

5-20-15. Legs.

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

HS Plate Loaded Squat Press

2x12
3x10

Double Drop Set Leg Extension
1x12/x12/x12
1x10/x10/x10- 3 sets

Seated Leg Curls
5x12

Standing Leg Curls
4x12

Smith Machine SLDL
5x10

Standing Smith Machine Calve Raises.
5x20

Ab Wheel Rollouts.
4x15

Weighted Ab Machine crunches
5x12

Pretty good workout this morning. Nothing fancy, just work. Yesterday was Back/Shoulder/Bicep too. Also weight is still the same as it has been, SO pulling macros this week. 5g fat/ 40g carb training, 5g fat/15g carb off/hiit

Heavy back/bicep. 60/410/235
Training. 60/310/245
HIIT/OFF 75/135/245

Cheat meal sunday was great. Breakfast was really good, and it was the first time I have had a doughnut it probaby 4 years or so . Was a great way to break back into it lol. Went out last night for this weeks free meal, and got some burgers.

Also we are currently apartment hunting. We may have found the one yesterday but are going to look at one more today and see how it is and what we can work out. So fingers crossed on one of these will fall through for us.

Pic dump time. FullSizeRender (6).jpg Burger from last night. Custom built with Angus beef, applewood smoked bacon, Grilled onions, grilled tomatoes, grilled peppers, grilled pineapple, bbq sauce.
IMG_1805 (1).jpg Maple Bacon Doughtnuts!!

[lksurf2]

Chocolate chunk Blueberry Pancakes/

[lksurf2]

IMG_1754_zpseauh5hdr.jpg Butter pecan pancakes, with candied pecan pieces

[lksurf2]

IMG_1809.jpg cornbread with siracha bacon pancakes.

[The Solution]

had a PB Filled Donut a few weeks ago, was absolutely HNNGG compared to some ice cream.
Pancakes on point
good luck with the hunt.

[Hoss06]

You bringing me some pancakes at your wedding?

ImageUploadedByTapatalk1432169264.484028.jpg