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

[The Solution]

Pizza and sludge ftw
rocking gingerbread pop tart tonight!

[lksurf2]

10-23-14. Afternoon training. Arms/Calves/Abs

Rope Pushdowns//SS// DB Curls 1.5 Reps
4x12//x10

EZ Bar Curls//SS// Overhead Cable Extensions

4x12//x12

Bench Dips//SS/ Rope Bicep Cable Curls
4x12//x10

V-bar Pushdowns//SS// CBHC

2x12//x9
2x10//x10

Single Leg Calve Raises
5x15

Abs- Reverse Crunches. 10 sec hold last rep
5x20

Pretty good workout today. Just tried to keep moving fast between sets to get it done today, and had a massive pump from the ez bar curl combo.

Really not a whole lot going on today aside from relaxing for the night.

Have a good one!

-Ian

[lksurf2]

10-24-14. Afternoon Training. Back

Deadlifts. 2 warm-up
225lbs x10
245x8
265x6 (3 sets)

BB Rows//SS// Straight Arm Rope Lat Pulldowns.
4x12//x15

T-Bar Rows- 15-20 sec rest
6x12

Wide Grip Lat Pull Downs (did these with no thumb. Hold contraction for 2 sec)
1x12
1x10
1x9
1x9

Bent Over Db Rows//SS// Close Grip Lat Pull Downs
4x10//x10

Nice workout today. Part of my upper trap is sore from tuesday so I was being a bit careful with lifting today. I did feel a lot stronger on dead lifts this week but did not want to push it with the slight injury I have already.

Pasta tonight (didnt take pic...just crushed it lol). Then Making more Chocolate Chip Banana pancakes with sludge, cereal, rice cakes, toast, Ice cream sandwich.

Now just going to play video games with Vanessa for awhile. Have a good night!!

-Ian

[lksurf2]

10-25-14. AM Chest/Shoulder/tricep pump

Pec dec flys- 2 sec squeeze, 3 sec neg

4x12

Inlcline HS Press Drop set
x12//x12
x10//x8
x10//x10
x10//x12

Decline HS Press//SS// hald reps
1x13//x12
1x10//x8
1x8//x10
1x8//x10

Flat Bench DB Twist Press
1x10
1x9
1x8
1x8

6-ways
4x10

Standing DB Shoulder Press//SS Side Lat raises
4x10//x15

Single Arm Pushdowns. No stopping between arms

4x12

Abs. Rope cable crunches- 5 sec squeeze last rep
5x20

10-26-14. HIIT Abs

Reverse Crunches- 5 sec squeeze each rep
5x15

Yesterday great workout, still kept shoulder stuff to what felt comfortable but overall still solid.

Pics are from pancakes 2 nights ago and last night. Chcolate chip banana, Chocolate chip coconut. Tonight is bread pudding with, 5 chocolate rice cakes and cereal/yogurt

FullSizeRender (1).jpgIMG_0518.jpgIMG_0521.jpg

[The Solution]

whats base pancake recipe? Loving those mix's huh?

[lksurf2]

Base is just a complete pancake mix.


Sent from my iPhone using Tapatalk

[The Solution]

Base is just a complete pancake mix.


Sent from my iPhone using Tapatalk

You do not add any eggs/milk or nothing to it?
SF/FF pudding, splenda, baking Powder?

[lksurf2]

Maybe some sweetener but that's its. I found they turned out better without the extra baking powder or pudding mix.


Sent from my iPhone using Tapatalk

[The Solution]

Straight up water + Pancake mix, no whey or anything? im going to guess sludge inbetween lol

[lksurf2]

Straight up water + Pancake mix, no whey or anything? im going to guess sludge inbetween lol

Yep Just water and stevia. Unless I through in the fruit too. Not saying I don't do protein pancake now and then when I have too. I also started thinking that if I was going to add in eggs, milk, baking powder then it defeats the purpose of a complete mix haha.

If I want a little different flavor I'll add in some maple,vanilla, banana extracts that I get at wal-mart.

and yes of course sludge in between them lol!

[lksurf2]

10-28-14. Weight 173.3 (no change) A.M. Legs.

Squats. 2 warm-up
1x10
1x8
1x6
1x8
1x8

Leg Press//SS// DB Box step-ups.
1x13//x30
1x10//x30
1x10//x30
1x12//x30 (was pausing at the top on last 4 reps)

Leg Extensions Double Drop set
1x15//x12//x10
1x12//x10//x10
1x12//x10//x10
1x15//x10//x10

Standing Hamstring curl
1x12
3x10

Seated Hamstring curl
4x15

Lying Hamstring curl
1x12
3x9

Abs- Hanging Leg Raises.
6x16

Calves. Seated Calve Press
5x20


Switched legs to today because I have to work tomorrow morning, so I will train at home after work. Pretty happy with how the workout felt. A tad stronger on sets but did not try and push more weight, instead just went for an extra rep or two with the same weight.

Date night tonight, not a free meal really just a make it fit one. Reason being Saturday we have a UCLA game but have to get there earlier because it is band alumni night, which mean Vanessa and the wife of the couple we go with are going to play in the half-time show, so they need to be there for the practice. Which leaves me and my friend tailgating for a while, so figured perfect time for a free meal/half day lol.

Also with no weight change even after the bug bump last week I am adding in 5g fat/25carb to training, and 5g/15g to off days. I know I stated before I was only thinking of one more bump for off days but I was looking back to where my macros where a year ago and saw they where higher than I had thought they were. I knew I was going to keep them much lower than training days but did not consider that macros would be getting this high so soon again.
New Macros:
Solo Back: 130f/565c/235p
training: 130f/465c/245p
Arms: 130f/415c/245p
Off/HIIT: 145f/230c/245p
10g of carbs on workout days will be intra. So now 75g for intra from Karboload.

I will probably not take fats to much higher in the future bumps though becuase that is just a fuck load lol. Which means bigger carb bumps, which = Pancakes

Thats it for today guys!!!

-Ian

[lksurf2]

IMG_0527.JPG
IMG_0528.JPG Pics on the left are from a month ago at 172.6. Pics on the right are from this morning at 173.3

Will eventually get back/leg pics up too.

[The Solution]

Metabolism is on fire and burning through the calories.

[lksurf2]

10-29-14. Afternoon Back/shoulder/bicep pump

Good Mornings//SS// Pull-ups
4x12//x10

Seated Rows W/ V-bar Handle//SS// DB Pull Overs
1x15//x12
1x14//x12
1x10//x12
1x8//x12

Wide Grip Lat Pull downs
1x12
1x10
1x8
1x9
1x10

One arm bent over rear delt DB flys
4x15

Side Lateral Raises//SS// Over and Back BB Press
4x12//x10

Straight Bar Cable Curl
4x15

Abs- Rope Cable Crunches.

5x20

Little different of a workout but felt good. Really notice a difference with the 75g intra carbs as far as energy output and pumps.

Nights just winding down now and going to get my grub on with a sludge bowl full of cereal, rice cakes, pop-tart, ice cream sandwich...and 4 slices of french toast on the side

[Hoss06]

How's the strength doing?