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

[D-NUTZ]

Idk that Quesurrito looked pretty damn awesome

I had to put on new boxers afterwards

[lksurf2]

4-16-14. AM Leg training.

Seated Leg Curls. 3 Warm-up. Tempo. 2:1:2:1. 20 sec rest RPE- 8

4 sets 10-12 reps.

Hack Squats. 1 warm up . 1:1:2:1. 30 Sec rest. RPE-9
4 sets- 10 reps. last set drop set 8 reps.

Leg Press (feet shoulder width and a little above the middle)//SS// Leg Press Partials (feet close together)

Tempo 1) 2:1:2:1. 5 sec rest. Tempo 2) 1:1:1:1 40 sec rest.
Leg Extentions 15 reps. Leg curls 10-12.
4 rounds.

Leg Extensions//SS// Lying Leg curls 10 Sec rest between each just going back to back.
Tempo 1) 1:1:1:2 Tempo 2) 2:1:1:1.

Standing Calf raises. 1:1:1:2. 15 sec rest.

3 sets 15 reps

Seated Calf Raises 1:1:1:2. 15 sec rest

3 sets 15 reps.

Last week and this week decided to hold off on squatting to just give my body a little break. Also I have been trying to really time my rest periods and bring them down to add some intensity to all my workouts and so far its been working haha.

Just been resting most of the day and nothing to fancy. Might try and get outside in a little bit though to get some fresh air!

have a good day!!

-Ian

[lksurf2]

4-18-14. Afternoon Training. Chest/Shoulders

Push-Ups//SS// Tricep Rope Push Downs.
Tempo 1) 2:1:2:1 Tempo 2) 2:2:1:1. 10 sec rest between sets

5 rounds. Pushups 10 reps// Push Downs 10-13 reps

Alt Flat DB Press. 2:1:1:1. RPE 9 15-20 sec rest
4 sets 10-12 reps

Inline DB Flys 3:1:2:1//SS// DB Incline Partials Press 1:1:1:1

10-13 reps DB Flys// 15 Partials 20 sec rest between rounds. 4 round total

Flat DB Press Palms In. 1:1:1:1 15 sec rest

3 sets 10 reps

DB French Press 2:1:1:1//SS// Rope Push Down Partials 1:1:1:1

DB Press. 10-12 reps//12 partials
4 rounds back to back no rest

Underhand Cable Extensions 2:1:2:1 //SS// Bench Dips: 2:1:1:1 20 sec rest

10 reps Ext// 12 Dips

4 rounds

Kept the pace up today and felt great during the workout. Pretty normal day all around too. Tomorrow is going to be a busy day at work so really not looking forward to it haha.

Have a goodnight!!

-Ian

[Hoss06]

Have a good Easter, brother.

[lksurf2]

4-22-14. Weight 184.1 (back up 1.8lbs) A.M. Back and Shoulders

Felt like my actual weight would be up today but have still been seeing small changes during the week. Mostly stomach is starting to come down and tighten up a little...just a little but I can tell haha.

Pulling macros tomorrow since doing free meal later today.

training 50f/305c/240p
Heavy Back 50f/405c/230p
Cardio 70f/185c/240p

Still just 3 HIIT sessions a week right now and no LISS at least for a few more weeks. All together I am still satisfied with how the diet has been going. Sure I am not dropping a 1lb a week but on average it goes that way and as long as I look leaner IDC what the scale says.

Have not done too much today. Same old workout in the A.M. and then just relaxed most of the day so far. Went for a walk outside since the sun is out and now more laying in bed haha.

Hitting Legs tomorrow then going to the Zoo with the Girlfriend.

Have a good day guys!!

-Ian

[The Solution]

How many intervals 5-7 at each session?
Still eating real good.

[lksurf2]

How many intervals 5-7 at each session?
Still eating real good.

I do 7 intervals for my HIIT. Usually by the 4th I always think fuck this shit lol. Then just keep pushing and get it done. I know everyone has a different version of HIIT they do as far as how many intervals and rest but this is what Ive always done and what I have seen to work for me.

and yeah macros are still good for now so dieting has not gotten to a shitty point as of yet haha

[lksurf2]

4-23-14. A.M. Leg Training.

Lying Hamstring Curls. 2:1:1:1 30 sec rest RPE 8
3 warm-up
Set 1x12 reps
2x10
3x10
4x8/DS/20 reps

BB Front Squats. 2:1:3:1. 45 sec rest RPE 8
1 warm-up
Set 1x10 Reps
2x10
3x8
4x8
5x8

Leg Press 2:1:1:1 RPE 9 //SS// Walking Lunges 1:1:1:1 30-45 sec rest
Set 1x15//SS// 26 steps
2x10//SS//26
3x10//SS//26
4x12//SS// 26

Leg Extensions 1:1:2:1 RPE 8 15 sec rest

Set 1x15 Reps
2x15
3x15
4x15//DS// x 8 reps

Seated Ham Curls. 2:1:1:1 RPE 8 15 sec rest
Set 1x15 Reps
2x15
3x15
4x15

Seated Calve Raises. 15-30 sec rest RPE 8
3 sets 20 reps

Standing Calve Raises 15-20 sec rest RPE 8

3 sets 12-15 reps

Felt great this morning in the Gym. Just trying to keep the pace moving during the workout and still keep form in check which can be hard to do when your tired from the last set and you have to get to the next one.

Now just getting my things together and going to head out for the day

Have a great day!!

-Ian

[lksurf2]

4-24-14. HIIT/ABS

BIG DAY for me at work. About a month ago they had a huge company meeting with all store managers meeting in Texas. None of us knew what it was all about and had to wait until a regional said ok on it for our boss to tell us. SO I guess yesterday we had a store meeting (I did not know and was not told so it was ok that I missed) But basically they are changing around a few postions and finding a way to improve the work flow during the day. I'll cut some details but here is what involves me. At each store they now need two "Merchant" positions. That is someone who excels at customer service, product knowledge etc etc. SO I got it!!! I get better benefits a raise and the possibility to make more. so life is fucking great!!!

[lksurf2]

oh also I can now get a possible end of the year bonus. Basically my work tasks are the same. I do not have to change my work hours like other managers do since my new role is not ad administrative one. BUT I did ask about the possibility of becoming one and my boss told me that if I wanted to in the future they would start to give me more of a admin role to fine tune my leadership skills since I already excel in the customer service aspect. But with how things are set up in my current role now I honestly would not have too do that.

[Hoss06]

Congrats on the position, Ian..good for you. I'm sure it's going to help towards that wedding of yours you're having in CO.

[lastson]

Congrats on the position, Ian..good for you. I'm sure it's going to help towards that wedding of yours you're having in CO.

Did they legalize gay marriage in Co ? So happy for the both of you...













Congrats on the new position, I know you deserve it and I'm sure will be moving even farther up the ladder very soon... and i hope you and your better half have the wedding of your dreams.

[The Solution]

Did they legalize gay marriage in Co ? So happy for the both of you...

I died......

[lksurf2]

LOLOLOL!!!! thanks guys! Yeah it feels great to have been given the position. Plus it makes things a lot easier financially for the next year especially.

[lksurf2]

. and i hope you and your better half have the wedding of your dreams.

I have told her as long as I get eggs, pancakes, and hash browns at the reception for my dinner Idc what she wants to do...with the exception it is not a ridiculous price.. but we are both pretty level headed with things and do not like spending a shit load of money so I am not worried....much lol.