post powerliftng

[ayezer]

well had some decent raw # in powerlifting debating cont however
have competed in some big powerlifting meets

Yesterday biceps preacher machine curls 4 sets biceps 4 sets
calves standing 4 sets. abs ss w/back raises

today chest 3 sets incline bench 8-20 reps 95 x 20 135 x 15 185 x 8 steep angle
bench 4 sets 10(225 lba) reps very light but started to feel sore from powerlifting meet last set.

recover week this week but glad did not go to absolute failure.

see if bb in future136998

[mrky03]

How wide is your grip on bench presses? I have attempted a closer grip and try to keep my elbows tucked like the experts say. It just doesn't feel natural to me. I normally grip with my ring finger on the power ring. Too wide?

[Hammerfit]

How wide is your grip on bench presses? I have attempted a closer grip and try to keep my elbows tucked like the experts say. It just doesn't feel natural to me. I normally grip with my ring finger on the power ring. Too wide?


I meet Jeremy Hornstram(sp) at our meet He has a 700lb bench He said he uses a very narrow grip so that can push with his lats...first time I have heard that one. When he showed me his grip it wasnt what I would call a narrow grip, his little finger is on ring I think

[ayezer]

Hornstram is a freak huge tris. I just feel stronger wide grip. 3-4 years ago I met a very good strength very good ipf lifter and he told me to try to bring in my grip some but in watching me ny chest is much stonger and he said I was a better chest bencher and I feel that has contributed to my chest being esp side chest I think being a better bodypart for me.

Mryk03 as far as tucking elbows that should help but you have to practice that technique with lighter weight but when you get 90% or greater it is very hard to stay tucked as you do what feels natural. I like pinky on ring finger too or even a tad wider just depends how I feel with the bar. when you tuck you take chest out of the movement and it is more on tris. If your goal is pure benching more just do what you are stronger at.

[mrky03]

Thanks,it just feels natural to me using this grip. I guess I just needed validation from you guys! I do keep my scapula contracted and tight. Like you I'm a chest presser and I feel like most of my development came from doing it this way.

[ayezer]

yes I do as well keep lats tight try to get the baclk as thick as possible seated machine chest supported rows are good try to keep row in same path you would bench to work the same muscles but in reverse and then work width pullups I like the best/

[ayezer]

feeling great but time cut short at gym my son had to come with me.

Triceps cg bench w/u 185 x 10 225 x 10 then did reg bench just to make sure still can and 1 sets 225 x 10 then 275 x 8 a touch help on #8 had 7 on my own for sure then 225 cg x 10 225 cg x8
225 cg x6 arms tired esp post 275 wiped my tris

db tri ext 2 hands behind head 50 x 15 60 x 12 70 x 8 85 x 8 got an extra min rest did 1st 3 sets with no rest almost
then db curls 3 sets 20-30 db curls but had to go finish biceps early next week.

post meet intensity not there until today. Feel pretty good.

[ayezer]

Bench 135 w/u 185 x 8 225 x 8 275 x8 315 x 2 1st ez sedond lost the grooze went to high on chest and was almost over my face with bar on the 2nd rep feel could get 3 reps. I should have done 295-300 for 4-5 reps oh well but feel pretty good.
then hammer strength bench1 plate each side 15 reps 2 plates each side 15 3 plates each side 8 reps 3plates and 25 each side 4 reps drop to 3 plates 6 reps to 2 plates 8 reps done. felt great.

[mrky03]

Good stuff!

[ayezer]

spped bench 165 plus monster mini bands doubled about 80 lbs midppoint top
10 sets 3 reps very fast rotat med wide and narrow grip
45 sec or less rest
then bench 225 x 15 reg bench and 225 x 8 cg

then tri tri ext machine behind head ss w/machine dips for tri 4 ss 8-15 reps
then shoulders side and front laterals 3 sets 10-15 reps each ex15and 20 lb db
then front shoulder press barbell standing 65;lb x 15 85 lb x 15 105 lb x 12
wiped pic attached137549

[masterschamp]

See significant improvements in the delts, Adam.

Keith

[mrky03]

Lookin good Adam! All the heavy lifting has build lot of thickness.

[Hammerfit]

Ditto what they said^^^^^^^^^

[ayezer]

thanks it works for me getting stronger and bigger need to roll with unfortunately had to work late and could not get to gym in time, was ready for heavy legs, been doing chest on tuesdays
will make up for it rest of week thanks again.

[ayezer]

good back and leg workouts 2 days in a row

feeling good 1st leg ext 3 sets 10-15 repsdeep rear squats not heavy but good depht then sump squats 275 x6 good form
then reverse hypers and then single leg curls 2nd leg workout in 6 days prior more quad owrkout this more balanced.

Back workout puuluups pulldowns udner hand rips machine rows shirugs and bis feel good

[mrky03]

Sounds like your're on a roll Adam. That's what it takes, we just piece together the days ,weeks and months.

[TonyElTigre]

I love to superset my leg workouts. When I do squats I like to double it
up with leg press and when I do deadlifts I like to add in leg extenstions
I do four sets of each to get a real pump!

[ayezer]

there is no 100% correct way whatever works.I was emphasizing hams more today but still working quads but those reverse hypers work hams great and help back feel better
sumo deads also take stress off lower back and still get hams and inner thighs.

[ayezer]

Sounds like your're on a roll Adam. That's what it takes, we just piece together the days ,weeks and months.

Could not have said it better.

[ayezer]

day off well from gym legs and lower back hams nice and sore, and I know I am continuing to make progress on lower body to now.

[mrky03]

Just the right amount of soreness without being crushed! I hate it when I get so sore I can't walk!

[ayezer]

That is correct for sure!!

[ayezer]

tired trained big bodyparts 3 days in a row then took yesterday off but stayed up late to watch the Monday football game RG3 what a baller the Giants needed 1 more td but was tired today

Bench w/u to 185 x 10 225 x 8 275 x 5 300x 3 300 was going well last reep tough at top
db bench 70 x 12 85 x 10 100 x 6 had 2 more but no spot
peck declk ss w/rear delt machine each 12-15 reps light wt no rest between ss
then side laterals ss w/front laterals 15 lb db 15/12 reps 20 lb db 10 each then drop set on side laterals 25 x6 20 x8 15 x 8 done.

[TonyElTigre]

Looking great brother. I think you are really starting to fill out quite nicely
I would focus on your chest more. I think it could be a bit more wide but your
arms are impressive. Keep up the good work and lift heavy and often!

[ayezer]

Looking great brother. I think you are really starting to fill out quite nicely
I would focus on your chest more. I think it could be a bit more wide but your
arms are impressive. Keep up the good work and lift heavy and often!

Thanks appreciate the advice brother always good to get a second opinion, funny thing hardly work on arms but the havy bench and back obviously help arms. I also need to work on wheels or lack of will show soon how much help they need. But giving it a go.

[HeavyDutyGuy]

I love to superset my leg workouts. When I do squats I like to double it
up with leg press and when I do deadlifts I like to add in leg extenstions
I do four sets of each to get a real pump!You aren't too fond of breathing, are you? Lol. Nice!

[ayezer]

well need to get cardio in while leg training since knee keeps acting uo when lifting funny.
I am an idiot sometimes and type in the dark without glasses, also have to watch my son as the same time while typing wait need a breath lol funny need a laugh sometimes
Thaks Heavy Duty Guy!!!

[ayezer]

back and hams today xtra ham workout

pullups bw 4 sets x 10 reps good strict form and ss w/20 crunches except 3rd set but did crunches 30 on 4th set
wide grip front pulldowns 3 sets 10-15 reps very strict also
then wide grip machine rows 4 sets 10-15 reps last set drop sets total 20 reps
barbell shrugs 4 sets 8 reps need straps last sets 5 reps 275 have hooks not straps so could hold the bar well but still wenet ok w/shrugs.

Then decided through in extra leg workouts hams and then quads a few sets extra each week.
3 sets lying leg curls 10-15 reps last set drop sets total 18 reps/

[mrky03]

Good work Adam!

[ayezer]

thanks for the support!!

[ayezer]

good arm workout did cg bench 225 x 7 x 2 245 x 5 ez then 265 x 4 all pasued reps and then 1 more set 265 x5 db behind head tri standing 4 sets 50 60 70 and 80 lb db ss w/hs curls

then triset pushdowns w/another pracher machine curls and machine shoulder presses since missed front delt full workout earlier this week then had to be gifts.

[mrky03]

Good workout Adam, great numbers on the cgbp.
i have to finish up my Christmas shopping today also!

[ayezer]

thanks yes not done but don't have all the $ to finish myself yet.

[ayezer]

well got out of work late and the squat rack was taken and did not have time to wait and had to get home within an hour from arrival in the gym so had a spotterby the bench so decided to bench. w/u then 225 x 8 275 x6 305 x 3 315 x1 could have had 1 more rep but would have killed me then 275 x 6 arms were shakey at the end did not enough carbs today so did not feel good at workout but did ok tomorrow has to be legs and squats.

[mrky03]

Nice numbers! How much do you weigh?

[ayezer]

Thanks, weighed yesterday 80.7 kg(177.5 lbs) after coffee w/protein powder but with work clothes shoes, belt wallet keys, dress shirt slacks etc, got to be at least 4-5 lbs of clothers so etc 172 about (since post coffee dry in am).

[masterschamp]

Good job, Adam!

[ayezer]

thanks Keith

[Hammerfit]

Thanks, weighed yesterday 80.7 kg(177.5 lbs) after coffee w/protein powder but with work clothes shoes, belt wallet keys, dress shirt slacks etc, got to be at least 4-5 lbs of clothers so etc 172 about (since post coffee dry in am).


keep hittin it hard Adam....def seeing progression

[ayezer]

Thanks Mike hang in there, heal up.

[ayezer]

a little under weather for a day should be better by tomorrow.

also in iml logging too.

[mrky03]

Thanks, weighed yesterday 80.7 kg(177.5 lbs) after coffee w/protein powder but with work clothes shoes, belt wallet keys, dress shirt slacks etc, got to be at least 4-5 lbs of clothers so etc 172 about (since post coffee dry in am).

Really strong lifts at that body weight Adam.

[ayezer]

Thanks alot of years lifting good genes always had decent strength in youger days, squat could be better.

[ayezer]

a couple of good days training busy with work/family as usual and also in IML

legs monday
Squats w/squat bar 55 lb bar 145 x 8 195 x 8 235 x7 285 6 had a couple more but not spot felt good w/form deep and good speed out of bottom
then leg ext 4 sets 10-15 reps <60 sec rest between sets if not less last set drop set.
squat machine just like front squats very strict and machine is not without weight not sure how much added 25 lbs x 12 reps then 25 + 10 for 2-3 more sets forget
then leg curls 4 sets last set drop set.

Tonight chest
bench w/tube under lower back to accentuate using chest
w/u to 225 x 8 275 x7 295 x5 315 x 3 lost groove on 2nd rep but last rep a little help
incline bar bench 185 x 8(4 sts last set drop to 135 x 10)
then pec deck very light 15 reps ss/rear delt machine 15 reps
then side laterals ss w/fornt laterals 15 reps 3 ss 15 lb db then 8 lb db 20 reps each
then db press 25 lb 15 reps ss/crunches 20 resps 3 ss
didnot rest between shoulder workout not more than a few sec great pump and og heart rate up.
Shoulder a little sore ice on it right now.

[ayezer]

wow real sore today esp chest/legs

[HeavyDutyGuy]

wow real sore today esp chest/legs
I cant imagine why!

[ayezer]

me either lol need something good to laugh at thanks Heavy Duty!!!

[mrky03]

Badass Adam! Lol glad to see you got in a good leg day!

[ayezer]

thanks yes legs need to cathcup.

Thanks to all.

[ayezer]

my logs in iml
Benced 345 ez yesterday

pci w/son139959

[mrky03]

Nice bench press. Keep it coming! Are you looking at competing this year?

[ayezer]

Thanks Rick
I am thinking about competing my finances biggest problem but think I am looking ok for offseason
any rec opinions appreciate.
my finances biggest problem

[ayezer]

leg ext 3 sets 10 to 15 reps
squats w/u 225 x 6 then 275 4 sets 5 reps deep and very good speed coming def had a lot more but med close stance and belt only no wraps and was getting real good rep and esp last rep of sets w/275 felt like a pause rep as last rep deeper then other reps
reverse hypers 50 lbs 3 sets 12-14 reps <60 sec rest
then ss lying leg curls 10-15 reps w/machine lying hacksquats 12-14 reps felt great heart rate.

legs shaking,

[mrky03]

Another productive leg day! Yes competing is expensive!

[Hammerfit]

leg ext 3 sets 10 to 15 reps
squats w/u 225 x 6 then 275 4 sets 5 reps deep and very good speed coming def had a lot more but med close stance and belt only no wraps and was getting real good rep and esp last rep of sets w/275 felt like a pause rep as last rep deeper then other reps
reverse hypers 50 lbs 3 sets 12-14 reps <60 sec rest
then ss lying leg curls 10-15 reps w/machine lying hacksquats 12-14 reps felt great heart rate.

legs shaking,


nice!!!

[ayezer]

sorry have been out for a while had well what can you say financial issues had to change
internet phone etc.
back on track
bw about 175-176 lbs in am prob need to rewiegh benched last week 315 x 3 275 x8 best fopr reps then squating good leg workout today not great short of time
good reps w/squat bar 225 x 10 285 2 sets of 5 feel strong.

[ayezer]

140357

[mrky03]

Awesome! Your son looks impressed! Lol

[ayezer]

thanks posts up to date now tricep day did some reg benching 1st getting now reps w/315 1 set of 3 rpes felt like could get 2 sets of 3 but 2nd set lost groove at top
then cg bench 4 sets 5-6 reps 3 sec pause then db tri ext 80-95 lb db 8 reps each.

[masterschamp]

Looking better with each new pic, Adam!!

Keith

[ayezer]

thanks Keith appreciate it!!

[ayezer]

thanks Keith appreciate it!!

Been logging for IML w/ m-sten felt great good trenght and leaner,
again will eval future plans last test bench tomorrow and squat later this week, more for reps than pure single max.
Good back workout today pullups bw 6 sets x 10-11 reps ss w/back raise machine 15 reps
machine rows 4 sets 10-12 reps
deads off box good strethc at up bottom 8-5 reps from 135 to 275 for 5 and had more left but felt good strething out lower back
db curls 6 sets6- 8 reps up to 40 lb db up and down to 30 lb db started w/20's

[Hammerfit]

Def your leanest yet, keep up the hard work its paying off!

[ayezer]

Thanks Mike
also think getting a little bigger hate taking so many pics but feel good progress.140521

bench w/up to 185 x 10 225 x 8 275 x6 ez then 315 x 2 not a great spot so back down to 275 very strict slow controlled form and still 7 reps
then incline barbell 135 x 20 185 4 sets 10 reps
pec deck 20 20 and 15 ss s/ rear delt for p[re hab facepulls
then just light shoulders for pre hab again since benching heavier for reps then ever before need to keep blood flow 2 ss side and front laterals 15 lb db 15 reps each 30 reps per sets top pick from today.

[ayezer]

Thanks Mike
also think getting a little bigger hate taking so many pics but feel good progress.

bench w/up to 185 x 10 225 x 8 275 x6 ez then 315 x 2 not a great spot so back down to 275 very strict slow controlled form and still 7 reps
then incline barbell 135 x 20 185 4 sets 10 reps
pec deck 20 20 and 15 ss s/ rear delt for p[re hab facepulls
then just light shoulders for pre hab again since benching heavier for reps then ever before need to keep blood flow 2 ss side and front laterals 15 lb db 15 reps each 30 reps per sets top pick from today.

[ayezer]

good leg day leg ext squats good reps w/285 w/squat bar then ss squat machine and reverse hypers along to seated leg curls after was breathing hard for a long time after workout.

Good workout as well as legs still need better condition strength is close to being there.

[mrky03]

You're knocking at the door for 300lb squats Adam!

[ayezer]

well should be getting good reps w/315 but w/my back have to increase slowly.

[ayezer]

good bench again w/triceps
bench 225 x8 then 275 x8 2 sets poss could have gotten elbow was hurting a little by some estimated raw max could be raw in the 370+ range feel can get 3-4 w/315 when can get 4 reps w/315 and wt <180 will be ready for a contest.
did tri work 1 sets 225 cg bench 3 sec pause <60 sec post 2 sets reg bench w/275 2 sets 8 reps was wiped out could only get 3 reps poss 4 but no spot so did not chance it.

Then tri machine ext, rope pressdowns and db ext behind head 2 db at one tim 3 sets 15-20 reps <10 sec rest between sets.

[ayezer]

weight tonight now 179 no shows post a lot of small meals so possibly 175-176 in am
great benching for me 275 x6 315 x 2 2 sets and then 275 x8.
incline bench 135 x 15 185 x 8 x 4 sets.
pec deck 15 reps ss w/rear delts 12-15 reps
side laterals 20 lb x 12 25 x 12 30 x 6 trip drop to 25 x 6 20 x 4
db press 40 x 10 50 x `10 2 sets.

[Hammerfit]

please contribute to intro thread

[ayezer]

Sorry Mike
I apologize I am in another contest I am real sorry have not been
wt down to 174 lbs post 3-4 meals w/ shorts sweat pants.
Still trying to lift heavy. wathcing diet rotating carbs.144061

[ayezer]

144300144301this is 6 weeks in m4team contest but my biggest problem is time like this week so far only made it to the gym 3 times 1 time only in for 30 min and have only done 50 min of cardio the whole week
my wife's job and our financial situation does not allow for much more.

As for a group this is prob the best group except for me as you guys are die hard tru bodybuilders love the sport. I do love to train and compete and who knows what cna happen if y wife's schedule and our finances ever improve.

[mrky03]

Good job Adam! Competition keeps us motivated!

[ayezer]

got to gym a little late legs did not have much time did squats w/u to 285 w/55lbsquat bar
3 sets 5reps good speed no spot so did not go to gailure or close to failre prob from 1-9 9 1 more rep was 7 but need a spot tor really grind it out but at least ended up w/15 total reps w285 and not log restbetween sets loose wraps just for mental confidence
had to get hope so superset lying leg curls w/leg ext 3 sets no rest at all between sets and last set of leg curls trip drop and sets at min 13-14 reps leg ext. feel soreness starting already.
knees a lttle sore had not squatted in 2 weeks.

[mrky03]

Nice! Ive been using wraps also. Not too tight and I wrap over my workout pants. They do help mentally and my right knee has a bit of tendinitis.

[ayezer]

ditto to how I wrap

[HeavyDutyGuy]

Looking good Adam!! Keep pushing!!

[ayezer]

thanks heavy duty legs sore as he!#

today weighed 177 post breakfast with my work clothes lab coat belt shoes and even keys pen
etc etc has to be 4-5 lbs clothes plus had 2 small servings oats and small serving whey prot powder and of course a couple of cups coffee 1 black and 1 w/1 oz skim milk,
has to be 171, 172 or less empty stomach

chest bench w/u to 275 x6 300 x 3 2 sets then elbow must be tendinitis did 4 sets 15 reps lying hammer chest press very slight incline 2 plates each side had to have wide grip and thumbless on handles then did shoulders and triceps very light just to get blood flow and high reps side laterals supersets w/db ext trying to make up for lack of cardio recently.
did 30 min cardio tonight too. stomach feels real tight right now so getting a little better every day pants much loser see what happens referring to if bb again.

[mrky03]

You will have that six pack by summer!

[ayezer]

we will see what happens have a nice vacation coming up and still powerlifting or want to
do another meet in fall.

legs sore as he!+# can't even bend feels terrible but great knowing I killed em.

[ayezer]

Well 3 days in a raw cardio my legs are still sore as hell, from Monday squats,
back still too had to do some machine hypers 2 sets 20 reps stretching to help loosen up
then back pullups 5 sts 10 reps then ss reverse hypers w/ bent over rows only 95 lbs only rest to drink water 1st super set 15 reps each then 12 reps each then last set 10 reps reverse hypers and 13 reps on bent over rows heart rate up for sure then face pulls 3 sets 20-15 reps jsut shrunk my font and not sure how I did it I am exhausted did another 35 min cardio diet working feel a little zombiish but looking much better I think even look fuller I think I gained a lb. need some sleep!!!

[mrky03]

Zombiish is a familiar feeling! lol youre doing great!

[ayezer]

well also have a cold it was starting yersterday that was part of it, have the endstage feel better.

[masterschamp]

way to go Adam......just keep pushing

Keith

[ayezer]

just trying to get over an upper respiratru virus 1 more day.

[ayezer]

40 min cardio today almost 100% still some post nasal drip146107

[mrky03]

Shaping up Adam!

[ayezer]

thanks good well ok leg day strength coming back
leg ext 4 sets front squats 4 sets leg curls 3 sets and reverse hypers 3 sets
35 min cardio legs were wobbly post front squats went real deep no pain think should stick w/front squats for a while.

[ayezer]

my son getting over double ear infection
my wt 168-169 finally back in gym after 2-3 days
bench w/u to 275 5 sets 5 reps
then had to go home and did some light db [press ss w/side laterals 5 sets did not count reps.

[ayezer]

this week so far maid to gym mon-wed
squats monday still sore cardio some reverse hypers
bench work sets of 5-6 w/275 wt about 170 day under 170 empty gi am
wed back supersets a few sets deads not heavy 1st time in a while
today my son to baseball no time for gym legs sore as hell
new pic146623

[ayezer]

yesterday pin pressed slightly above chest 225 x 5 275 x 3 325 x 2 335 x 1
then pause benches 225 x5 275 x3 2 sets not to failure 3rd rep hard but not to failure

the light db shoulder work 4 sets super set side and front laterals and 4 sets light db presses

cheast day in food defiantely helped strength.

[masterschamp]

keep it up, Adam......,.I know you know this....consistency is the key

[ayezer]

thanks going to try my best

[mrky03]

Good job Adam! I am going to do a power lifting cycle after my contest.

[ayezer]

Good job Adam! I am going to do a power lifting cycle after my contest.

Cool good luck any questions I will try to help new avatar looks great!!!

[ayezer]

decent squat day felt good getting strength back since virus about 3 weeks ago now.
of course not alot of time
squat bar w/u the 105 w/u then 195 w/u then 235 w/u then forget 4-or 5 sets w/285 4-6 reps last 2 sets were the best ones although only 4 reps 2 sets did not rest alot in between sets less than 2 min and very good depth and good speed need to do work sets next week w/305-325
and then revrese hypers 4 sets almost no rest up to 90 lbs 15 reps.

then got home and walked and ran the last 1/2 of walk run around the neighborhood was huffing an dpuffing for sure it is so diffferent then reg cardio in gym.

my son has a stomach bug was really scary for a while146770

[mrky03]

It's nice to get outside isn't it? Our spring weather has been miserable! Good leg day!

[ayezer]

another day my son woke me up this mornign about 1 1/2 hrs too early so then overslept
then had to stay at owrk a little leater pcik my son up at my wife's job a 40 min drive
then back anotehr 40 mi drive to my gym then workout and you can see daycre from cardio by camera and thought my son was in a fight with another kid over a ball but it was ok cost me a few min in cardio as aycare only open until 7:30 pm tonight
benched a few sets paused and very strict form reg bench w/u then 2 sets w/275 5 and 6 reps then cg bench pasued reps 3 sets 3-4 reps then did triset front and side laterals and tricep ext machine 15 reps each exercise 3 sueprsets almost no rest even between sets
then superset facepulls w/barbell curls 3 sets back and forth 15 reps on facepulls 8-10 reps on curls then preacher machine curls 3 sts almost no rest between sets 8-15 reps
then cardio totl about20-25 min had to runs up and down to chaeck on my son a couple of times and ran around parking lot to my car so prob added up to 25 min/

My son has t-ball tomorrow and will not be able to get to my gym due to day care will close before can get back from t-ball will see what we can do.

should get a pick up see very pleased with how abs have come down some more I think.

[ayezer]

another crazy crazy day arguing w/son's dentist insurance the dentist never sent in the referral I think my wife lost it driving me insane have stuff liek this daily it seems only $500.00 that I don't have.

but benched with a lousy spot tested myself was so angry
w/u to 275 x 3 then easy single 315 and lousy untrustworhty spot but new I could do it ieasy had at least 2 reps then did flex machine chest press 3-4 sets 10-15 reps
then side laterals supersetted w/front lateals 4 sts 20-15 lb db then 15 reps each set 12 reps each set then 13 reps each set and last set 10 reps each very little rest.
no cardio had to get home still upset about this.

[ayezer]

Ran into some pwerlifters so did some deads 1st time iin awhile wt 172 pm prob 168-169 am empty stonach
deads w/u then 225 x 6 2 sets 315 x 5 2 sets 4 sets pullups no wrist wraps for deads either
about 8 reps per set and home .

[ayezer]

I am in the M4BTam challenge did not chart in Masters section I did not want o make a big thing of it but it has been fun and and helped me get back in better condition!!!



forums.rxmuscle.com/showthrea...rmation-Winner!!!

[ayezer]

been busy small vacation back in gym steady 1 week
a couple casual posed pics149788149789

[masterschamp]

Life can be hectic Adam.....we all go through it!

Keith

[ayezer]

Life can be hectic Adam.....we all go through it!

Keith

not sure?

I am in the M4BTam challenge did not chart in Masters section I did not want o make a big thing of it but it has been fun and and helped me get back in better condition!!!



forums.rxmuscle.com/showthrea...rmation-Winner!!!

[mrky03]

Great Adam!

[ayezer]

http://www.dailymotion.com/video/edit/x11viqi_005

still at it 20 reps of 225 bench

[ayezer]

http://www.dailymotion.com/user/bbston/1#video=x11viqi

http://www.dailymotion.com/video/edit/x11viqi_005

still at it 20 reps of 225 bench

[Hammerfit]

http://www.dailymotion.com/user/bbston/1#video=x11viqi


nothing there?

[ayezer]

nothing there?

sorry having trouble with it.
will get it on tonight.




http://www.dailymotion.com/user/bbston/1#video=x11viqi


should be there now

[Mac]

sorry having trouble with it.
will get it on tonight.




http://www.dailymotion.com/user/bbston/1#video=x11viqi


should be there now


Worked yesterday for me without any issues.

Nice set of 20 reps at 225! Great job Adam

[ayezer]

Worked yesterday for me without any issues.

Nice set of 20 reps at 225! Great job Adam

thanks a lot!!!

[mrky03]

Good job Adam!

[ayezer]

thanks
my son is out if daycare should save me at least $400.00 a month.
whew.

[ayezer]

computer was down have been logging for iron mag lags and samples of Gat
been getting real strong not dieting and most likely a bench and or power meet

Not sure post powerlifting until poss next year will see.

Last Nov I won overall in a push pull and the big guys really do not pay much attention to me but overall 40 over lb for lb beat some 250 and 300 lb guys
I thought should try to defend myself.
I may also do another meet at about 174-175 not sure of wt dry in am but
benched 335 yesterday and getting 300 for 3-4 reps and 315-320 x 2.

Was working tonight on depth in squat and speed all I had time for was
7 sets 2 reps w/285 lb in squat.

Plus when looking at this pic I will post I saw I still have shape and can slightly see my abs and not dieting just trying to eat a reg normal diet, bw l feel 174-175!!158065and 5'4 3/4" slightly<5'5" that I shrunk some

I am also going to my 30 yr reunion in 3 weeks see what happens.

Well accept any critique on pic but possibly masters bb next year and even lightwt poss open again, wheels behind

[mrky03]

Adam, good to see you back! You look good, I would gradually get within about 10lbs over my stage weight and train there for a while.

[Hammerfit]

Nice job on the Bench! I never realized how hard comp bench is compared to BB training.

[ayezer]

Thanks Mike yes it is much stricter some org are so strict they make you hold at top wait for a start signal a press signal and rack signal and feet flat on ground.

my best raw bench lb for lb bench in strict was when I was dieting at bw 158 paused 298 under above conditions, however best raw overall 330 at bw 173.

I am 174-175 and just did 335 and 300 x 4 and 275 x8 so want to do a meet or 2 this fall and then start cleaning diet up.

I do not eat junk food eat healthy but just with this heavy lifting appetite is off the chart now.

[ayezer]

Adam, good to see you back! You look good, I would gradually get within about 10lbs over my stage weight and train there for a while.

Thanks appreciate it you look like keeping in great condititon

[ayezer]

still not wt loss yet until post powerlifting this fall./


pullin' sumo getting better 315 x 3 335 x 3 355 x1 weight was too far in front and did not yse enough legs but stopped their then leg curls lying 4 sets then 4 sets reverse hypers
then pulldowns 4 sets and home

bw w/shorts tshirt wrestling shoes post decent size breakfast and liquids 179 so est pre breakfast
dry175-176.

[ayezer]

not sure about post powerlifting raw bench is flying need to do a contest

here are recent lifts in bench contest technique

bench 275 x 8
285 x 5 for 3 sets not to failure
310 x 2 poss 1 more rep
315x 2
335 x1
bw 175-176 pre food and liquid in am

[ayezer]

not quite down with powerlifting yet see how meet in 2 weeks goes.
well did bench only had to wait forever and ever to bench and it cost me pre work supps wore off then had gi problems and only got opener,
had to run across the gym to make it, plus warm ed up to early ahd to warm up a second time, so rough day. Lost prob 3-4 lbs below what I should have lifted at, also stupid me prob went to heavy for same week of meet,

All in all still won over 40 masters raw bench but benched raw almost same at 158 to 176 off about 5 lbs embarrassing esp when hit a pause bench 330 2 weeks beofer 315 x 2 good reps and another good set w.315 x 2. only ended up w/303. something it was a usapl meet longer than usual pauses for me but it is the same for everyone need to be prepared better for next time,
It was my 2nd usapl masters bench win(raw) and also have 1 overall masters push pull from last year unsanctioned meet.

Long pauses need to be more prepared next time for pause,

More than that did deads tonight and real happy 365 felt easy went convential and had raised squat shoes and still did well.
since had not pulled in awhile did 315 x 2 easy 365 xc 1 pretty easy felt good back feels good see how sleep is.
Going to squat on Thursday bench Wed.


have unsanctioned charity meet in 2 weeks won masters overall last year by formula not a lot of lifters but going to go again and is good cause.

[ayezer]

well about 1 week had to change gyms financial reasons time w/my sons school and after school, it is about 1 week still can bench 1 -2 week but doing more bodybuilding workouts at new gym hate it but well feel it more in the muscle w/volume and stricter more concentrated movements.

Did smith squats med to close stance and deep and only 2 plates but squeezing almost like a front squat sets of 10 reps then leg ext seated and lying leg curls not sure of wt but all strict movements and feel different but can tell will be sore tomorrow.
Stamina for lighter weight more reps not great but will take time.

hit back 2 times last week w/ pullups pulldowns rows smith machine rows.
162712
Still going to bench heavy and get back in shirt but rest of body parts will be for bodybuilding.
rest of body feels better too.
eating well

3 servings oats today w/protein powder 1 meal nutr bar another meal and cliff granola bar another meal
beef, chicken potato and veggies last meal.

[ayezer]

legs crazy sore from yesterday
did some heavy bench shirt and raw powerlifting today feel it already

w/u to 225 x 3 shirt on almost by myself a little help at end getting shirt most shirts need 2 people the whole time

315 x 3 3 bd easy 365 x 3 2 board easy x 3 385 x 3(2 board) easy also ready for 405 for reps off 2 board to 1 board next workout

after shirt down to 275 x 5 it was tougher than normal for sure.

[ayezer]

had a good more bb type workout
cybex smith not sure how much bar weighs

bench 135 x 10 185 x 10 225 x 10 275 x8 drop to 275 x8
db hi reps only to 50 lb s 15-20 reps
db shoulder laterals ss w/front laterasl 20-25 lb db 4 sets 20's prob 8-10 each set and the 25 prob 6 reps each
then rear delt machine 4 sets and ss /wrope pressdowns did not count
then reg pushdowns 3 sets
then dart incline db ext 3 sets w/20-25 lb db 25 lb db hrt elbows at least 10 reps
then db press standing behind head
not sure forget light sets but last 2 sets w/70 lb db 8 reps triceps were done then,

1st pic taken in long time post bb type workout yesterday
very very sore today.

feel doing better
legs today or post holiday

[ayezer]

need to tighten up I am sure a lot of bodyfat but feel if tighen up and stay in mid to low 170's then have room to make lightweight.163549163550163551pic upside down but 182.5 need to be a leaner 175 been gradually having better bb workouts

[axioma]

chest is freaking ridiculous. holy crap

[ayezer]

chest is freaking ridiculous. holy crap

Thanks benching heavy for a long time
now to get rest of body to match!!!

Your rear lat spread is great!!!

[masterschamp]

Chest looks freaky thick, Adam

[ayezer]

Chest looks freaky thick, Adam

Thanks genetics and years heavy benching at least for my bodyweight.
Your back in avatar looks freaky big.

[Mac]

Your back in avatar looks freaky big.

That's because it is, like your chest. F'n freaks.

[ayezer]

That's because it is, like your chest. F'n freaks.

thanks well if get on stage again got to get other bodyparts closer they never will catch up but can get the other parts esp legs and back to improve.

[ayezer]

last 2 workouts limited in time

back pullups 3-4 sets 8-10r reps bw
pulldown row combo standing 3 sets 12 reps
neutral grips pulldown to front actually pulldown to shoulders 3 sets 10-12 reps
machine rows 3 sets 10 reps
facepulls 4 sets
barbell shrugs in smith 4 sets 6-10 reps

bench/chest day
very limited in time
bench barw/u to 225 x 5 275 x 4 then better 275 x 6

side laterals 3 est 20-25 lbs 8 reps <30 sec rest.

[ayezer]

been crazy snow storm on the way me and wife have to share a care time limited working a lot

yesterday quick 2nd back workout in <7 days prob 2 bodyparts most important for me
back and legs

pulldowns wide grip to front 4 sets 15-10 reps
machine rows wide grip 4 sets 15 reps
did in Under 15 minutes
heart rate up
then db curls 20-25 -30 lbs all 10 reps then 35 lb 7 reps <8 minutes
preacher machine curls 3 sets 12 reps light weight but sore today

doing a bench meet
so reg bench up to 275x 2 then sling shot
so used what is called sling shot but way to big for me for a 200 lb + 1st one
used 2 xl was really loose w/u to 315 x 3 then put on 1 xl sling shot 340 x 1
and another set 315 x 3, was told I need a reg large sling shot, when I did use a reg large it was hard to get on arms this fit on way too easy which is ok because not much help.

[ayezer]

today gym near wife's work and no school for son and they have day care

leg ext to warm up 3 sets

then found trap bar so did some deads 1st since NOv 2013

think bar weighs 45 but not sure

will guess it does
135 x 5
185 x 3
235 x 3
285 x 3

leg curls lying 3 sets

squats for work
bar w/u
135 x 6
185 x 3
235 x 3

1st leg workout
oh forget did cg bench 1st today

tough to lift off very high bench flat back
135 x 6 185 x5 225 x 3 245 x3 all paused except last rep w/245 had no spot

actually this was Thursday
bench w/u up to 225 then 275 x1 easy
then 315 x4 w/xl sling shot 1 size to big but good 4 reps

then 385 w/bench shirt x 3-4 to 3 bd

then 405 x 2 easy to 2 bd
then 455 x 2 to 2 bd 1st easy and fast 2nd tough at top need tricep work and
next week 455 to 1 bd.

[masterschamp]

Nice work, Adam

[ayezer]

thanks

raw bench day
bw 179 am 181.7 pm

power bench for meet

w/u 225 x 4 275 x 3 295 x 2 had 1-2 more and 315 x 1( possibly 1 more) 2 more singles w/315 but nothing left post each rep.
starting to feel sore already

def like raw lifting better.

had to go home.

[Hammerfit]

today gym near wife's work and no school for son and they have day care

leg ext to warm up 3 sets

then found trap bar so did some deads 1st since NOv 2013

think bar weighs 45 but not sure

will guess it does
135 x 5
185 x 3
235 x 3
285 x 3

leg curls lying 3 sets

squats for work
bar w/u
135 x 6
185 x 3
235 x 3

1st leg workout
oh forget did cg bench 1st today

tough to lift off very high bench flat back
135 x 6 185 x5 225 x 3 245 x3 all paused except last rep w/245 had no spot

actually this was Thursday
bench w/u up to 225 then 275 x1 easy
then 315 x4 w/xl sling shot 1 size to big but good 4 reps

then 385 w/bench shirt x 3-4 to 3 bd

then 405 x 2 easy to 2 bd
then 455 x 2 to 2 bd 1st easy and fast 2nd tough at top need tricep work and
next week 455 to 1 bd.

wow 455 easy! must be nice! Great job!

[ayezer]

455 with a bench shirt not raw!!! lol wsh I could
did multiple singles w/315 last night raw


thanks hammer Mike!!!

[masterschamp]

Great job, Adam

[ayezer]

thanks

[ayezer]

wt this am 177.5 lbs
pm last night 179.8 bedtime

back.biceps and abs today 1st time in ages

pullups 4 sets 8 reps bw very strict form back great pump post pullups
pulldowns and machine seated rows ss 3-4 sets for get 10-15 reps no rest between cardio like workout
then facepulls
db curls 2 arms at same time
15 20 w/u also some hammers at start of set
25 30 and 35 db 8 reps last set last 2 were tough not much rest either
than light barbell curls not even sure weight or reps; biceps terrible condition since mainly power movements.

then acutally lower back ext machine and leg raises 3 supersets about 10 reps each no rest.
then to my sons karate.

[HeavyDutyGuy]

455 with a bench shirt not raw!!! lol wsh I could
did multiple singles w/315 last night raw


thanks hammer Mike!!!You bench 455 raw?? NICE!!

[ayezer]

not too be mean or sound like a gerk but did you read above and read what I wote

[ayezer]

read 2 logs above heavy duty

[ayezer]

sorry was at my wife's work and had trouble typing and correcting my own lousy stupid me typos

I wish in my wildest dreams could bench 455 raw I would be top 2-3 in the world but trust me know where close.

Bench shirt depending on type of shirt how tight etc makes a huuuuuuuge difference in amount of weight handling.

[ayezer]

You bench 455 raw?? NICE!!

do you see what I wrote I did 455 off 2 board in a bench shirt did 455 in a contest w/double ply bench shirt and 407 w/single ply bench.

I 455 with a bench shirt not raw!!! lol wsh I could bench 450 raw I would be top 2-3 in the world not in my best dreams could I even bench 365 raw.
did multiple singles w/315 last night raw

[rommy144]

Increase the number of count day by day rather to increasing weight of the plates.

[ayezer]

well not sure what you mean if bench day by day,

[ayezer]

back in gym today finally

pulled in muscle mid back inner lats by scapula I think pinked up my son while sleeping he is almost 50 lbs now and def not fat not like that kid w/the abs but pretty solid.

pullups 4 sets 8-9 reps hurt w/pulled muscle plus weigh 179 in am

pulldown row 4sets ss w/band pull a parts like rear delt row but w/bands
cable seated row 3-4 sets forget

then pushdowns w/band 3 sets
then dart db ext 3 sets

db and hammer curls together 3 sets
barbell curls on 50-60 lbs super set w/back ext machine
then abs crunches 3 sets 50 reps total 1st abs in long time.

[ayezer]

got iron mag labs samples to log on here are some recent pics just started super dmz 3.0
bw 182 tonight
high rep legs did mulptiple sets but almost no rest in between sets 4 sets for each bodypart only front squats 1 minute between heaviest sets front squat in smith last 2 sets w/45's each side 12 reps and 8 reps <min rest between legs shaking legs horrible need to catch up
leg curls front squats leg ext
and hi rep back pulldown rows ss cardio exercise for sure.
also doing bench meet and bb type training164403164404

[ayezer]

marks on side of arms from bench shirt
did some legs today need to get some pics of legs decent leg workout

still crappy weights but at least moving fast and some decent reps

1 week started img labs
pic side chest164486

[ayezer]

been logging w/ iml
not dieting but a lot of family stuff tough week for my son
had an ear infection and must have ate something bad yesterday had some n/v chills fine today
plus school cancellations home w/him today

no big contests in plans my sister is getting married in may in resort and need to spend money towrd that doing a bench meet more to see friends

been getting 405 pretty comfortable in single ply at about 178-180bw

my bench shirt form is terrible esp in double ply shirt as bench high on chest raw prob helps my chest development but prob could a better bencher

below are some progress pics over 2-3 weeks from iml super dmz 3.0165000165001165002165003
the 1st pic ws pre the sup the midd was second week and the last front pose was yesterday side chest early this week.
not dieting but eating healthy and lower carbs intake for sure.

[mrky03]

405is impressive! Looks like you're putting on some mass!

[ayezer]

405is impressive! Looks like you're putting on some mass!

405 is with bench shirt just handling the weight does something to me and singly ply body has to handle more if it.
Yes little by little improving diet slowly increasing cardio and iml helps to.

[ayezer]

well one of my good friends is turning 50 he is about 1 1/2 yrs older than me no him since little kid high school college and after, It really hit me yesterday feel ready to stop the powerlifting comp and work toward the masters nats lightweight, want to sell my powerlift equip aka bench shirts maybe do some heavy raw lifting on occ but it really hit me yesterday.

[ayezer]

1651641651652nd pic about 2 weeks w/iml
bw 180 am to 184 pm

[ayezer]

165329

[Hammerfit]

well one of my good friends is turning 50 he is about 1 1/2 yrs older than me no him since little kid high school college and after, It really hit me yesterday feel ready to stop the powerlifting comp and work toward the masters nats lightweight, want to sell my powerlift equip aka bench shirts maybe do some heavy raw lifting on occ but it really hit me yesterday.


As we get older PL make less and less sense. However, I would hang for as long as possible. You will know when it's time to switch gears.

[ayezer]

As we get older PL make less and less sense. However, I would hang for as long as possible. You will know when it's time to switch gears.

I am getting closer to that due to more reasons than one due my schedule can't even find a decent gym to lift at any more in Raleigh area.

[ayezer]

article 15% popularity

http://www.ncmuscle.com/category/articles/

[ayezer]

another slight bit better benched last night paused reps sets of 3 w/275 1st set easy had 1 -2 more reps.
did some light shoulder db work pre bed.165379

[ayezer]

weighed 183 lbs usually 178/79 am and now 183 afternoon165524165525font pic 30 lbs fat to come off eating better not super clean yet
did a super fast back workout yesterday due to busy and wife working and gym no daycare
son had school but had to do some catch up work myself

pulldowns like hammerstrenght 4sets 10-15 reps

row machine 4 sets 10-15 reps
db shrugs 75 lbs 3 sets 15 reps

done <15 min/

[ayezer]

Could not make it to the gym

but my wife put these pics up the house from a contest 2009
needed a couple of more weeks to go but committed and ahas asupp company before and after pics

[ayezer]

feel 2 diff bodies lower terrible but been squatting and deads real sore and not feeling great but looking and little by little slow steps...

[Hammerfit]

feel 2 diff bodies lower terrible but been squatting and deads real sore and not feeling great but looking and little by little slow steps...

You'l get it back Adam, one day at a time! Squats do more for the entire body than anything.

[masterschamp]

Exactly what Mike said.

[ayezer]

yes it is a strength power thing not a muscle isolator

had a great back workout today
plus 15 min cardio on elliptical 120 kcals not bad a bit under weather

hammer strength pulldowns 4 sets 10 -15 reps

wide grip pullups huge difference doing them second but great pump

then seated cable rows 3 sets 8-10 reps.

[ayezer]

thanks Mike

[ayezer]

thanks for support

[ayezer]

going to keep 1-2 power days week and the others cardio and more rep work

today 3rd week squatting need it to help my leg conditioning going to add a leg rep day
squats bar w/u then 135 w/u 185 x 7 225 2sets did not count reps but 6-7 reps work on depth form.


then bench w/u 135 then225 then 275 x4 300x 3 315 x1 300 burned me out some but id not eat for 3 hours or more prior to workout so possibly ran out of steam

[ayezer]

fat belly I am in blue titan bench shirt 165827

[ayezer]

did hams and deads \glute ham raises sets 8 reps and up to 385 for a tough single left a little in tank back feels good so happy did not go heavier.

[ayezer]

coaching my sons baseball team not hours long but it is a commitment to add to the challenge.

[ayezer]

only had 3 min but did smith machine a set to warm up w/225
limited time and did not like the position
so went to db flat bench 50 x 12 65 x 12 75 x15 <45 sec rest then
to db presses seated 30 x 12 40 x 10 50 x 8
side laterals supersetted w/rear laterals 20 lb db 8 each then to 15 8 each 2 super sets.


diet cleaning abs appear a little better still weight 178 am
better get into gym tonight my son has a baseball game so will not be able to get there tomorrow.

[ayezer]

another decent speed rep cardio type weight workout

1st quads leg ext 4 sets very light knees felt sore a lot of reps 4 sets prob 12-15 reps
1st 2 levels

leg press 2 plates each side 15 reps 3 plates 15 reps 4 plates 10 reps 5 plates biggest prob was pulling knees in and pressure on lwer back so only did 8 reps had more need to keep stretching lower back and hams

going to squat and glute ham riase Tuesday

then did arms superset triceps/biceps

db curls up to 35 lb db w/darts w/20 lb db right elbow hurt each 8 rpes 3 supersets

then did hammer curls w/eb tricep standing ext up behind head
hammers upt o 35 lb 8 reps(other sets 10reps)and db 65 12-15 reps elbow only thing to slow down 65 lb felt light best in this exercise 100 lb db about.

feel better need to stretch lower back was 178.8 lbs late afternoon. feel prob 176 am will see tomorrow.

[ayezer]

166042166041166040166043 me spotting not sure wt need to check letter benched tonight due to son's baseball was cancelled and game tomorrow did some glute ham raises and reverse hypers
8 sets total + bench 275 x3 and 300 x1 paused and 300 x 2 touch n go but ver controlled. not to failure since trained triceps yesterday and db and shoulders sat. son was making me laugh so could not flex properly so can start weeing abs peek and not flecing due to laughing.

[ayezer]

166076 still 182 at night right after eating about 180 at bedtime
176-177 am

[ayezer]

yesterday power movements

squat reps w/225 working on depth form my hips need a lot of sets to warm up so tires me out from trying to go heavy.

glute ham raise 3 sets 8 reps

benches up to 275 x 3 did not have any fluids since post squat or any nutrition for >3 hrs so did not push it did 2 sets 275 x 3 w/ a couple left in the tank.
last bench workout did 300x 2 Monday so have more but needed the proper fluids for sure

tonight weight at night down to 179 interested to see what it will be in am 1s thing.

today hi rep back upper back that is

front pulldowns 3 sets 8-15 reps last set triple drop did not count reps prob more than 15

undergrip rows 3 sets not sure weight but hi reps

the barbell smith machine shrugs 3 sets last w/225 drop set

weight training mo more than 60 sec between sets except when changed exercise was out of gym 30 min did 10 min elliptical fast pace running at times.

[ayezer]

crazy busy my son's karate clients work baseball fro my son too.
going from ball to karate same day.

Ac problems too.166636

[ayezer]

company, work meetings, family holidays flat tires my wife having to go to Dr

short of time
db bench 40 x 12 60 x 15 75 x 20 pr(then) < 60 sec 10 reps again w/75 lb db.

then to back pullups 3 sets 1st x 12 then next x 8 and 8 again <60 sec rest between sets

hammer strength pulldowns 3 sets 13 -15 reps

seated cable row 3 sets 12-15 reps
done <20 min/

[ayezer]

don't give up

box squats 1st set pad to high s
then took pad off and def below parallel or at it
legs feel it now need to ice my knee or side of knee

box squats 135 x 3 3 sets 1 real low 155 x3 185 x3 focus on speed
then glute ham raises again short of time but feel good can tell legs will be sore, but legs getting better. also did 3 sets glute ham raises yesterday hams feel sore too.

Bench yesterday w/u 250 x 3 5 sets last reps paused and last set last 2 reps paused
and not to failure had a few more reps each set.

[ayezer]

don't give up

yesterday deads to 365 x1 did not feel good

a lot of nerve pain in right side of knee

pulldowns fornt wide gripwith real free wt machine 6 sets 8 reps

hypers 4 sets bw
db curls 4 sets up to 45 lb dbs 6-8 reps.

[ayezer]

db bench 45 x 15 65 x 15 75 x 20 and 75 x 15

cg bench in smith 225 3 sets <60 se rest lsat set burned out
then 3 sets tri pushdowns 3 sets 15 no rest and up 10 lbs each set
and same for tri ext overhead w/rope167033167034

[ayezer]

lost 3 lbs 175 this am

[ayezer]

could not open up the pic did not want to download but abs looked better this am have been cutting carbs although friends here 2 brews last night going to boss tonight had my son's 1st official babysitter
between company family work been crazy getting to gym today.167122

[ayezer]

saw bruce last night and did back yesterday
pullups 4 sets 10 reps
hs pulldowns 3 sets 12-15 reps machine rows seated chest braced 3 sets 12-15
seated cable rows 3 set 8 reps
rear delt 3 set s10 -12 reps

bnehc today w/u limited time 250 x 8 and then 250 x 10 last rep paused.

[ayezer]

167342bw 176 this am great workout this am abs much better not sure pic shows but can not look at pic before import on computer something wrong w/computer been running around like crazy
good new gym very low rates great equip

squats 135 x 8 185 x 8 225 x8 245 x4 felt good but having some knee issues deep squats getting real low but actually feels better and under control
then did machine squats 3 sets 10-12 reps light wt <30 sec rest
then leg curls

did cardio 5 min elliptical pre squats to help warm up and helps but did burn about 40 calories prob not helping strength but more for knee.

[ayezer]

sorry above pic here is another try really bad taking self

[ayezer]

one more try pants lose on me too
167344abs getting better very slowly only lost 3 lbs so far not great diet past 2-3 dayss saw bruce street and yesterday minor league game

3rd try at pic need some else to take but feel good.

[ayezer]

more bodybuildig workouts mod to heavy wt but less rest time and did w/less carbs and today appetite is through the roof feel gained 5 lbs today

still eating healthier have my sisters wedding in 3 weeks going to clean up post that eating healthy but not clean enough167445wt 176.7 this am feel about 181-182 or more now great workout yesterday as well legs ore from Sunday
bench w/u then 185 x8 225 x 8 275 x1 was going to fast easy 1 but new gym and bench very low so no leg drive plus low carb day and not much rest and wanted reps did 250 x 10 last week but took more time on lighter wt plus had powerlifting bench pad,
so yesterday a tough 9 w/250 db incline 65 x 8 easy but slipped sitting up wt hit my fat belly then 75 x 8 easy 2 sets

shoulders superset front and side laterals 3 sets 12 reps each
then db press standing 45 50( hurt shoulder some) back 45lb 8 reps ok
felt great moved fast another good workout and very sore today.

[ayezer]

can't give in or give up

[ayezer]

feel much better and good bench/chest workout spotted a 600 lb squat 3 sets 2-3 reps

benched w/u 275 x3 easy 285 x 3 285 x3 285 x 4 a little fatigued but best set.
db bench 70 x 15 2 sets 80 x 12 167965167964

[ayezer]

getting sponsored by local gym well 30 min from me for a bench contest

real excited hit shoulders and triceps today

hammer shoulder press 3 sets hi rep did not count 8-10 reps (hi reps for me)
face pulls 3 sets 12-15 reps
db side laterals

15lb db x 15
20 lb x 12
25 x10 20 x 8 17.5 x 6

tricpe rope pushdown 3 sets 12-15 reps
db tri press standing behind head elbows hurt
only went to 70 lb db
45 lb db x 10 70 x 10 70 x 10 65 x 10
hammer strength dip not sure wt 3 sets 10 reps

back 2 days ago forget

pullups wide grip front
4 sets 10 reps
pulldowns from 3 sets 12 reps
machine rows 4 sts 10 reps
barbell shrugs 225 3 sets 10 reps

squats another day

135 x8 185 x 8 225 x 7 250 x 5
felt good moving up w/wt slowly getting deep

glute ham raise 4 sets 7 reps
reverse hyper 100 lbs 3 sets 7 reps

[ayezer]

Got sponsored well very silly local charity bench meet not ready for but going to do my best. To raise money for hs football and former gym pt manager and friend asked me to lift so was starting to diet have to get below 175 was 175.3 this am

have had some good light db bench, back, shoulders and arms leg training sessions

my sisters wedding through things off but a lot of fun ate healthy but not dieting at all but was worth it.
Have a 2nd wedding for her for more people.

Bnehc meet easy 275 x 2 yesterday and hope make wt 175 close in am.169363

[ayezer]

wt about 174.7 am pre food mid workout pm
bench post warm up 275 x5 2 sets
bench 3 sec pause 255 lbs 2 sets 3 reps

had to go home. need more reps cardio back tomorrow

[ayezer]

am wt 174.3 down about overall 2 lbs in 1 week and 2 days and no cardio., eating healthy do a lot of walking to walk my son at school walt to the dumpster take a longer walk etc etc bench 225 x3 w/u 255x 3 2 sets rpe 6-7 then 265 x 3 rpe 6-7 felt better then 255 250 x8 light day new training partners trying to get on their schedule
cg 225 x 4 2 sets last set x 5
tricep pressdown 5 sets reps did not count
dips 2 sets 15 reps can already see arms are sore will be killing me tomorrow triceps will be sore.
tricpe pushdowns 5 sets dips bw 2 sets 15 reps feel sore already

[ayezer]

more time at gym same night as my son's swimming he does not gt back until after 7:00 gives me a few min more at gym

good new training partners

squats
getting good depth training w/ipf lifter

w/u to 255 5 sets 4-5 reps felt good
the some lying leg curls deads

sumo 135 reps 225 reps 275 reps 3 then315 3 easy conventional
bw 175 this am170091

[ayezer]

bw down to 173.4 this am slowly just eating eating healthy small frequent eals most meal 200-300 cals and up to 7 a day.

band bench today

185 + 90 lbs x 3-5 forget 210 + 90 x 3-5 3 sets 230 + 90 lbs x 2 1 forced rep

all heavy sets paused and bands right under bar so not a lot of slack w/bands.

170745

[ayezer]

busy training clients plus main job my son goes for yellow belt in karate today

had client last night and 7;00 am
then my sisters wedding this sat

trained bench w/bands and cg bench and had to cut it short no time for back this week need to get upper back tomorrow

wt has to be <173 this am weighed 175 post training today feel down about 4 lbs over past month to month and 1/2

bench w/90 lbs of bands mid to top again very little slack
185 x 3 + bands 205 + bands x 3 1st 2 sets no pause last 2 sets paused
then cg 225 x 5 245 x 5 265 x3
last week could not get 3rd rep so getting better
feel leaner as well

only way to see pic online is to download 170943

[ayezer]

170944170945170946left to right past month to 1 1/2 months to 2 months

[ayezer]

see changes daily bw 173 am lowest in long long time
squats light squats working on from getting depth

225x 3 245 x 3 255 x2 5 sets good speed (had xtra 5 lbs on bar to make sure wt not too light)

pullups bw very strict form bw x 12 bw x 12 bw x 9 bw x 6 spent and still strict from(

trap bar not sure of wt

think weighs 45-50 lbs estimate 45 lbs 225x 3 275 x 3 325 x 1
170974

[ayezer]

171061wt coming down 172-3 am 175-6 pm
benched yesterday 3 w/pasued reps all paused 225 x 3 255 x 3 275 x3

all had time for crazy bduy 40 hr work wt plus 2 clients my sons school
etc my sisters got her 2nd wedding.

[ayezer]

still terrible see can't see pic before download

[ayezer]

bw 173/4 am pm 176

bench and tris tonight

bench w/u 225 x 5 255 x 4 280x 3 280x 3 285 x 3 real tough last set
cg 225 x 5 245 x 4 hit bench 265 x 2 + 1fr done

pushdowns ss dips
reps did not count171224

[ayezer]

Bench press - with stop, wide grip
102.5kg x 5 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+11kg 113.5kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+2.5kg 116kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+4.5kg 120.5kg x 4 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)

+9.5kg 111.5kg x 3 @ 8.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
111.5kg x 3 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)

Squat
111.5kg x 1 @ 5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 120.5kg x 3 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
-9kg 111.5kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 120.5kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
120.5kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)

very deep squats feel great on quads and hams getting better
could not pull post squats at all


Deadlift - sumo
125kg x 2 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+18.5kg 143.5kg x 1 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 152.5kg x 1 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
152.5kg x 1 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
152.5kg x 1 @ 8.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
2 singles sumo and 2 convential legs were shot.

[ayezer]

not sure what or who but rough day today they found something on my wife's mammogram but lucky everything was ok was very scary long day of emotions
made it to gym did some light squats heavy squat day is Thursday but did 6 sets lying leg curls
right knee had to ice down
warmed up to 280 lbs for squats and only did 2 reps due to knee will come back thursay feel lighter wt about 176 pm should be 173-74 am

[ayezer]

bench press wide grip all reps paused

113.5kg x 1 @ 5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) had no spot and rack was too high
+9kg 122.5kg x 5 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47197) 20kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46544)
+2.5kg 125kg x 4 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47052) 2.2kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47197)
+6.5kg 131.5kg x 1 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
131.5kg x 1 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
131.5kg x 1 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
Show details (http://javascript%3cb%3e%3c/b%3E:void(0);) Lifted 1620.5kg total on 6 set and 13 reps.
Average pr.lift over 60% over 1rm 124.65kg.

one of the best workouts had in a long time
did cg bench 225 x 5 255 x 2 225 x 5 so wiped

again all reps paused wish took pic best look feel in long time.
Still tired and 3 + hours later.

[ayezer]

wt 174.1 this am and at early bowl of oatmeal and oats
squats and deads sumo last thursday
102.5kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 111.5kg x 3 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
+9kg 120.5kg x 3 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
+9kg 129.5kg x 3 @ 7.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+4.5kg 134kg x 2 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 6.8kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
134kg x 3 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG) Tie of PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47031)
134kg x 2 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 6.8kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
Lifted 2535kg total on 7 set and 21 reps.
Average pr.lift over 60% over 1rm 120.71kg.
Average intensity 91.8%.

sumo deads
143kg x 3 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 9.1kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47031) 9.1kg PB regardless of repetition! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47451)
+9kg 152kg x 2 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 18.2kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47451) 18.2kg PB regardless of repetition! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47451)
Lifted 733kg total on 2 set and 5 reps.
Average pr.lift over 60% over 1rm 146.6kg.
Average intensity 111.5%.

pullups 5 sets 8-10 reps bw
20 min cardio

This am bench and arms


84kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+18.5kg 102.5kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+13.5kg 116kg x 4 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
116kg x 5 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+159kg 275kg x 4 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 150.3kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47321) 123kg PB regardless of repetition! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47452)
Lifted 3076.5kg total on 5 set and 23 reps.
Average pr.lift over 60% over 1rm 133.76kg.
Average intensity 101.7%.


5 super sets preachers curls supersets w/db tri ext standing


curl bar 55 lb x 8 reps db tri s1st set 55 lb x 8 then next 4 70 lb db x8171866

[ayezer]

very slowly little by little making progress very busy too had staff meeting mentally drained
physically today
was standing up looking down and seeing abs popping through without flexing 1st time in while
Not strict dieting but eating healthy with heavy not super heavy(heavy for me) powerlifting training competitive still not a ton of assistance but when do it is with supersets or trisets mainly.
Powerlifting lifts are done for a competitive style benches w/paused.
Wt about 173-74 am and 177-177.5 pm, just look better and if can get to 170 in am def abs will be much improved.

[ayezer]

good squat leg workout feel sore already squatting really good and deep even deeper feel abs getting better very lower but not losing wt pants looser

wearing good wt lifting shoes have wear for benching as well helps keep feet down.
Really much better for squats

w/u to 255 x 3 275 x 3 295 x 2 for 2 sets had more for all squatted light but 5 sets 3 reps w/245 concentrating depth as well.

Went to conventional deads.

w/u to 315 x 3 had a few more then 345 x 2 had 1-2 more at least

lying leg curls 4 sets 8 reps
< 30 sec rest
leg ext 4 sets 8 reps <30 sec rest

[ayezer]

bw down to 172-173 am post breakfast 175

benched worked up to 275x 4 rpe 9 saving for max attempts next week
then did triceps arms
preacher curls super w/ stand tricep ext bar found if use straight bar over curl bar not hurting elbows can really go to bottom for full ext and pause and really feel it very strict must use light weight about 8-12 reps
I used 70 lb pre set bar so not long Olympic bar for sure.

the did giant set actually not super set but side and front laterals w/15 pb db
so all 4 exercises 4 super sets


did squats very deep up to sets work sets 275 for 4 reps and 295 for 2 sets of 2 reps
going to go again today or tomorrow for 4-5 reps w/295 deep and very strict. 172500172501

[masterschamp]

nice work, Adam

[ayezer]

thanks finally getting better along road esp w/limted time in gym figured just need to get in as often as possible and keep intestity up w/good form and keep cleaning up diet.

[ayezer]

good back day yesterday
traps sore tried to squat today and traps too sore and neck was cracking

pullups bw 5 sets x 8 client did not show up he rescheduled tonight

then seated cable rows 4 sets 8 reps
barbell shrugs did not grab bar but used hands as just hooks and only to 225 for 3 sets of 8 and traps real sore did some med benches to 275 x 4 aused reps w/9 rpe 1 left

reg squatday thrursday and bench chest day wed.

[masterschamp]

Any meets coming up, Adam?

[ayezer]

well trying for a meet most likely in Fall
have a good group of training partners 1st time in long time just my schedule is tough got a couple of clients and possible clients
who saw my old bodybuilding pics and one told me wants similar goal to my competitive bodybuilding shape, so cont to get leaner however very slowly so can keep as much strength as possible bw 173> <174 am

had a good well decent bench day today

w/u to 275x 3 paused reps 295 x 1 paused 305 x 1 touch n go easy 320 slight miss mid point tap sticking point then did 315 x 1 it was tough would have been easier if went straight to 315 but wanted to make 315 tougher then dropped to 275 x 2 w/3 second pause on both reps poss 1 more rep but great set then close grip bench 225 x 3 245 x 5 all reps paused long pause.

had to go home for reading w/my son.

[ayezer]

squats back better just got done icing right knee

w/u to 275 x 5 295 x 3 315 x 2 315 x 2 315 x 2 had 3 reps 1st rep was easy on last set but bar is smooth that sits on upper back trap area so last rep was rough but prior 2 sts had 1 more rep but depth was good and 6 total reps for me decent

deads w/u to 315 x 2 355 x 2 had more next week 365 for 2-3
bw 173.9 this am

[ayezer]

squats yesterday bw 174 this am
body tired worked reg medical nutrition job then 1 client for pt was real tired legs real sore

feel looking feel better shape up top
but look forward to gym tomorrow172577

[ayezer]

back today only had 30-40min
pullups multiple pullup bars to find one right angle and cangrip hahd to use wraps

5 sets 8 reps not sure
then pulldowns to front had to use one for 2 grip so it was easy had whole stack
wide grip to front

then db rows 85 lbs 3 sts 6-7 reps

then db shrugs 3 sets 10 reps 85 lb db
other than pullups <60 sec ret between sets

db curls <60 sec rest 1st 3 sets 20 -25 -30 lb dbs did not count
then 60 sec rest ad 25 lb db cursl 8-10 I think

[ayezer]

woke early today to get soon to school earlier or at least try wt up? but feel leaner
clothes pants looser. So took another pic

feel if weighed usual wake up time 1 -1 1/2 hr later prob would
be 1 lb lighter
just had coffee and oats w/whey prot

[masterschamp]

Shaping up nice, Adam.

[ayezer]

thanks still a lot of bodyfat to but slow progress.

[ayezer]

at my friends gym today and they manage a gym I train at
bench rack to high or too low off bench took 3-4 sets to adjust

255 x 3 for 2 sets and 275 x 3 for 3 sets still good speed of chest on 275 but a little tough at top re: triceps did 5 sets on great tricep machine they have seated over head tri extention
then 3-4 sets of dips tri's sore already.

Great gym Ironworks Kenly NC

[ayezer]

best power leg day in a while felt good to work hard at gym as rough day at work
squats w/u 275 x 5 325 x 3 then 315 x 2 4 sets

deads 315 x 3 365 x 2 1st rep easy for sure and it was not a 10 rpe so have more to go. ahd to go for homework w/son.

[ayezer]

legs crazy sore cheat meal last night at chili's

and this am pos173138t 7:00 am training client
benched felt no pop drank some intravol some carb drink
w/u to 225 x 5 250 x 3 no spot exhausted then spot 250 x 5 then to failure all out 250 x9 shaking during all 3 sets still not enough carbs.

[ayezer]

not loosing wt but pants looser daily

pullups 5 sets weighted 2sets w/15 lbs added 8 reps bw 3 sets 10-12 reps felt great

squats light day real deep since squatting deep almost pulled hamstrings

w/u to 225 x 5 245 x 5
I feel I end a lot of threads.

[masterschamp]

Adam,
Do you have a particular bwt goal in mind?

[ayezer]

short term 165 but abs starting to come through more I am about 173-174 in the am.

I think if shed about 8-10 lbs of bodyfat will be good offseason shape then will consider if doing bodybuilding again would like to but family wise a lot of stuff gong on always etc. I also would like to lift in 165 lb class again which not that far off if has early weigh in.
Overall abs starting to come through with healthy eating doing more heavy wts and less rest and squatting 2 x week.

[ayezer]

tired but again benching and cg bench after pullups and squats yesterday

benched w/u to 275 x 3 x 2 sets and 395 x 2 315x1 off chest but missed lockout then 300 x1 easy well not that easy but safe comfortable single poss 2 but tough at end of workout then 3 reps w/315 w/loose slingshot

then cg bench 225 x 4 245 x 3 254 x 5173256173257

[ayezer]

bw 174.9 this am

squats w/u to 315 4 sets 9 reps total 3 sets 2 reps last set 3 reps and last 2 sets best reps

deads convential tired worked up to 365 x 1 2 singles felt heavy thing need my wrestling shoes like them better over converse chucks

[masterschamp]

bw 174.9 this am

squats w/u to 315 4 sets 9 reps total 3 sets 2 reps last set 3 reps and last 2 sets best reps

deads convential tired worked up to 365 x 1 2 singles felt heavy thing need my wrestling shoes like them better over converse chucks


Love my otomix

[mrky03]

I like being in a shoe that is flat and close to the floor when I deadlift. I've used Otomix for about 12 years. I wear them for everything except squats, I started wearing Adidas Adipower's this year.

[ayezer]

I usually go barefoot or where my wrestling shoes very similar to otomix had my best dead 465 w/them along long time ago

[ayezer]

bw 165173297I think this was the 465 went for 490 or 495 and missed
2002

[ayezer]

not strict dieting but eating healthy had pizza last wt am pre am food wt
174.7 only up .2 not sure my home scale is correct work is correct it has to be monitored and adjusted monthly and weigh estimating clothes about 173 in am

[ayezer]

weight this ma my scale 1-2 lbs heavy 174.1 lbs173404

bench 185 x 8 225 x 5 275 x 5 no reps left second wind 295 x 1 w/1 more rep for sure
then loose slingshot for a person at least 30 lbs more than me
320x 1 and 330x 1 tough rep

cg bench 225 x 5 245 x 5 255 3

[ayezer]

1 job to another and trained client and had time for 5 sets pullups

also ac finally fixed long long 173430 week
need a pic with legs wtilll obviously a lot of bodyfat to losoe but seeing sweep and slight well very slight separation in thigh

bw 172 -173 lbs am

[ayezer]

bw 175.8 at bedtime and was 171 post workout yesterday so feel prob 171-172 am my scale feel is about 1 lb heavy

[Granite-Dawg]

Did you get your personal training certification? This is something I'm looking into for just extra education on my part. I guess I'm kinda nerdy. Good progress man.


Sent from my iPhone using Tapatalk

[ayezer]

Thanks down another lb think my scale my be 1 lb heavy so think 172.6 this am

been doing pt for a long time on and off so there and the people work w/know me so Sadler Sports I use. Depends who you will work with or on your own always try to work where you get a percent prob about 60% if you pay no rent and if you pay rent then you should get 100%.

[ayezer]

wt for sure feel 172 am pre meals

went to work out did bfast raw bench invited to train w/equipeed lifter

did raw bench 135 w/u to 225 x not sure and no rest then was pooped and not much crabs today not super low but def <100 grams

then bench 255 x 3 then 255 x 4 then last set finally better 255 x 5 was very shaky so low on carbs

then pullups 3 sets 8 reps
then front side and rear laterals 3 super sets 10-12 reps each set and <30 sec rest between sets used 12.5 lb db

173463

[ayezer]

bw moving down forget to mention cardio as well as decreased rest time w/heavy bsic movements
today did some pause reps on squats w/light to med heavy wt at least for me

225x 3 all pause reps at bottom deep and 275 x3 2 sets right to cardio elliptical both days 20 min today since right after squats did not need much time to get heart rate up.

Also annual physical tomorrow so have to start a fast soon until post check up.

[ayezer]

leg day to squat 1st but both squat rack or well 1 power rack used
so forced to do lying leg curls and leg et prior to squats legs a little fatigued plus down a couple lbs too

lying leg curls 5 sets leg ext forget 3-4 sets did not count reps

squats 135 w/u 225 w/u 275 x 3 then 275 x 5 better than 315 x 2 3sets all deep squats

feel the soreness building up already

[masterschamp]

leg day to squat 1st but both squat rack or well 1 power rack used
so forced to do lying leg curls and leg et prior to squats legs a little fatigued plus down a couple lbs too

lying leg curls 5 sets leg ext forget 3-4 sets did not count reps

squats 135 w/u 225 w/u 275 x 3 then 275 x 5 better than 315 x 2 3sets all deep squats

feel the soreness building up already


Way to nail those legs, Adam!!

[ayezer]

thanks def could have done more reps but making sure on depth and total of 6 reps w/315 in good depth is ok but need to get 6 in one set.

[ayezer]

blood work back and everything good and even improved from last year
psa liver kf all improved.

[ayezer]

good visit w/DR feel good wt 173 this am

going to put bench shirt on have equipped lifting partner but like the reg raw bodybuilding type 173561 power training better.

[ayezer]

spent yesterday at lake where there is no breeze came home and ate well but lost fluid lost at least 1-2 lbs fluid tried to put it back on but at gym today felt so weak

also did not eat enough carbs had a carb drink but not enough
not sure wt feel 172 am dry then after had coffee and 2 chick thighs was 173 so possibly 171 this am ome scale had 173 but feel my scale about 1 lb heavy

deadlifts
for test going to do powerlifting meet mainly for shirt bench but after today body just can not handle single maxes. Don't mind the heavy 3-5 w/squats deads
benches can handle heavier 2-3 reps

deads w/u to 315 x 2 easy 365 x1 prob too large jump tough single but not failure prob 8-9
then 385 in tough position not upright and got off ground but could feel back not upright and did not fight it so put it down then did 5 sets pull ups 6-8 reps no extra wt but tired and had no food esp no complex carbs for 3 hs except carb drink was 1/2 serving about 10-12 grams carbs

ready to focus on heavier wt for reps.

[ayezer]

10 sets of reg bench plus cg bench stiff nexk and still feel a little drained heavy shirt bench then squatted legs on Sunday pulls on Tuesday and bench and cg today. Monday 1/2 day at lake 90+ degree weather

bench w/u did 1/2 workout alone and was tired.

w/u to 225 x 3 all paused reps 250 x3 3 sets all paused reps
then 275 x4 1st reps easy very strict rep 3 tough at top and rep 4 nothing left
2 more sets 3 reps last set 3rd rep nothing left
then did cg bench w/225 tough 3 reps then did 2 more sets cg w/225 and took a couple more min rest and was able to get 5 reps all paused reps last 2 sets had to have a guest in pics