pic finally lost some bodyfat not much

[ayezer]

the bench contest was a disaster but had to do 2 hours cardio and etc to make wt and even though gained some wt back feel a little leaner

still rehabing shoulder doing hi reps

rotator cuff exercses db 3-5 lb dm 15 -20 reps
face pulls 4 sets 25 reps

front pulldowns 4 sets 15-20 reps
machine rows 15 reps 4 sets
light srugs 15 reps up 10 110 lb bar

s/s nachine curls and dip machines 15 reps each 4 sets

[BC123Jm]

whats your best competition bench?
best gym bench?

[ayezer]

best comp shirt bench best 455 at 165
raw in gym 335 bw about 173

[BC123Jm]

best comp shirt bench best 455 at 165
raw in gym 335 bw about 173


Natty?

[ayezer]

not when did 455 100% just missed 495 at lockout in 1 meet did some prohormone
however that was 3 years ago, now I am.

by the way great pics BC123Jm but may do bb again next year since I am an RD and competing cost so much and doing private nutrition work now and NC muscle is going to put me on the website as a trainer/nutritionist so going to get back in condition at least planning to.

[BC123Jm]

not when did 455 100% just missed 495 at lockout in 1 meet did some prohormone
however that was 3 years ago, now I am.

by the way great pics BC123Jm but may do bb again next year since I am an RD and competing cost so much and doing private nutrition work now and NC muscle is going to put me on the website as a trainer/nutritionist so going to get back in condition at least planning to.


you def have the chest and shoulder thickness for BB

[ayezer]

thanks years of heavy bench shoulder presses in yonger days

wheels behind due to back problems from some heavy pulls

[Hammerfit]

There is a way to cross them, one of our big guys calls it powerbuilding, which is a fitting name. I have started doing some myself to increase size in the offseason. I may do 4 or 5 doubles or triples then a 20 rep set at the end.

[ayezer]

yes once fully healed up that is going to be my plan do a combo with power exercises and 1-2 basics and 1 shaping basics heavy sets but also some hi rep included somewhere wither early in workout or late.

[mkris7]

Keep up the good work. Keep this thread going, looking forward to following it:yep:

[ayezer]

thanks Michael

legs tonight felt great
squats used texas bar 55 lb bar
145 x 8 195 x8 235 x 6 255 x3 2 sets not heavy but conditioning not back yet
1st time 2 leg workouts before chest or shoulders workout in long time
shoulder much better

[ayezer]

above forgot to add leg presses 4 sets up to 6 plates each side sets of 10
leg ext and lying leg curls 4 sets all rest pause and 1 drop not even sure reps

[ayezer]

10 sets bench starting with bar up to 195 lbs sets of 20 reps to 15 reps last set 12 reps and 8 reps with 195 slow and controlled last 3 reps of last 3 reps long pauses

hammer strength 3 sets 12 reps last 2 sets rest pause.

tricep machine behind head extentions 4 sets

dip machine 4 sets last set 210 lbs 8 rpes

face pulls 3 sets 20 reps

db side laterals 15 lb db 2 sets 15 reps 3 rd set 10 reps and drop with 12 lb db 20 reps

warm up was facepulls side laterals w/3lb db and rotator cuff 3 lbs each set 20-25 reps each exercise
shoulder much much better

[ayezer]

westside speed workout low box squats 235 10 sets 2 reps 30-45 sec rest
6 singles 315 deads
try for less than a minute rest should be even less rest
reverse hypers

[ritch]

since you're looking to lose fat, why don't you post your diet. Curious to see how you do this as you're a dietitian/nutritionist... And maybe I can for once see a diet posted by someone in the field that dosen't suck!

[ayezer]

ok ritch I wil do that starting tomorrow
you are 100% Right
Thanks

[ritch]

^^^ sounds good, looking forward to reading it!

[ayezer]

It has been a challange due to many personal and financial problems to follow diet and strength not all back since trying to make wt for ipf/napf bench contest, mainly due to shoulder rehab and not lifted heavy in about 3 weeks.

diet today
woke up 3:00 am could not go back to sleep
1/4 cup 100% oats 1 scoop whey protein.

got to work 8:30 am
1/2 cup 100% oats 1 scoop whey protein

10:30 am 1/2 cup 100% oats 1 scoop whey protein

12:30 2 cups brown rice(pre cooked whole grain medley unlce bens) 6 oz chick breast 1/4 cup frozen brocc

3:30 pm 1 cup whole grain pasta 1/2 cup frozen brocc 5 oz chick breast

trained chest shoulders did not go real heavy but alot of reps so when got to even 185 could feel some shaking and even worse at heavier wts

bench 95 x 20 135 x 15 185 x12 205 x 8 225 x 6 245 x 5 245 x 5
shaking bad at 245 and it was heavy just not used to that much reps so needed the extra carbs and even possibly for this type of training a carb drink during workout to naintain glycogen.

post workout supplent from ssp owned by a powerlifter given to sample
however 100 calories 17 grams carbs and 9 grams protein
tasted good

6:30 pm chick breast 6 oz 1 cup whole wheat pasta 1/4 cup broccoli

9:30 pm 6 oz chick breast 1 tsp lowfat mayo sprinkle of cashews and 1 tsp mustard.

ate bad this weekend and so more carbs than usual for me I def needed carbs for increased volume in chest shoulder workout.

[Hammerfit]

It has been a challange due to many personal and financial problems to follow diet and strength not all back since trying to make wt for ipf/napf bench contest, mainly due to shoulder rehab and not lifted heavy in about 3 weeks.

diet today
woke up 3:00 am could not go back to sleep
1/4 cup 100% oats 1 scoop whey protein.

got to work 8:30 am
1/2 cup 100% oats 1 scoop whey protein

10:30 am 1/2 cup 100% oats 1 scoop whey protein

12:30 2 cups brown rice(pre cooked whole grain medley unlce bens) 6 oz chick breast 1/4 cup frozen brocc

3:30 pm 1 cup whole grain pasta 1/2 cup frozen brocc 5 oz chick breast

trained chest shoulders did not go real heavy but alot of reps so when got to even 185 could feel some shaking and even worse at heavier wts

bench 95 x 20 135 x 15 185 x12 205 x 8 225 x 6 245 x 5 245 x 5
shaking bad at 245 and it was heavy just not used to that much reps so needed the extra carbs and even possibly for this type of training a carb drink during workout to naintain glycogen.

post workout supplent from ssp owned by a powerlifter given to sample
however 100 calories 17 grams carbs and 9 grams protein
tasted good

6:30 pm chick breast 6 oz 1 cup whole wheat pasta 1/4 cup broccoli

9:30 pm 6 oz chick breast 1 tsp lowfat mayo sprinkle of cashews and 1 tsp mustard.

ate bad this weekend and so more carbs than usual for me I def needed carbs for increased volume in chest shoulder workout.

Great idea to post your diet Adam since you are a certified nutritionist. Give everyone and idea of what a good base should look like.

[ayezer]

Thanks Mike and to Rich I should have done this sooner

so far today meal 1 4 egg whites plus 1 whole egg coffee
meal 2 1/4 cup oat bran 1/4 cup 100% oats 1 scoop whey prot
meal 3 1/8 cup oat bran and 1/4 cup 100% oats 1 scoop whey protein
meal 4 chick breat 6 oz 1 tsp mustard 1 tsp lowfat mayo sprinkle a few cashews

next meal prot and fat only veg rest of day for carbs.

lower carb day taking today off from gym sore and worked long day yesterday and Monday.

[ayezer]

to add to above meal 5 chick breast sprinkle cashews
meal 6 4 egg whites onions and 1 whole egg
meal 7 could not help it 1/2 cup 100% oats scoop whey protein
xtra 2 sl pickles

[masterschamp]

Adam...like Mike said it is great to be able to see how you costruct your diet.

Keith

[ayezer]

Thanks Keith it is great to see the interest.
Fighting things a bit everyone has their challanges my son is almost 4 and woke me up 2:00 am and 4 :00 am so late start today

meal 1 and 2
oat bran 1/8 cup and 1/4 cup 100% oats 1 scoop whey protein

meal 3 chicken breast 6 oz and 1 oz cashews

meals 4 chicken breast 1/2 cup whole wheat pasta 1 ox nuts mustard 1/4 cup broccoli

meal 5 chicken breast 6 oz 1/4 cup brown rice post work attempted for

2nd leg workout of wek since shoulder still recovering and legs are my weak point did some more squats but just trying to get used some heavier wts but since still sore only went to 275 attempting 1/2 squats w/pause then went to s/s leg ext and lying leg curls 15 reps each and 2 ss no rest 3rd set rest 30 sec and 10 reps each but need good nutr to help recover so can do 2 leg workouts a week to catch up

will have 1 more meal egg whites 4 and 1 whole egg with onions and some salsa.

[ayezer]

today

meal 1 6 egg whites 1 cup oats
meal 2 and 3 1 cup oats 1 scoop whey prot
meal 4 and 5 1/2 brown rice med 1/4 cup mixed veggies 6 oz chic breast
back workout front pulldowns 8 sets 10-20 reps 4 sets machine rows
really squeezing back could feel muscle so much better with better nutrition
also rotator cuff work
meal 6 cheat meal chick salad and mixed veggies string beans
felt great after

[ayezer]

today

meal 1 6 egg whites 1 cup oats
meal 2 and 3 1 cup oats 1 scoop whey prot
meal 4 and 5 1/2 brown rice med 1/4 cup mixed veggies 6 oz chic breast
back workout front pulldowns 8 sets 10-20 reps 4 sets machine rows
really squeezing back could feel muscle so much better with better nutrition
also rotator cuff work
meal 6 cheat meal chick salad and mixed veggies string beans
felt great after

forgot pre workout 20 min before chicken breast 6 oz and small baked potota

[Baldiewonkanobi]

Cheat meal? Aw....come on. Mine was two Double Double In-N-Out burgers, fries and a Muscle Milk. :drool:

Baldie

[ayezer]

yes I am pathetic but love chicken salad

[mrky03]

Your cheat meals look like my regular meals! LOL Good job Adam!

[ayezer]

Your cheat meals look like my regular meals! LOL Good job Adam!

not sure if that is good or bad lol

but it is working getting fuller able to do more reps still rehabing shoulder much better.

No major changes but will post pic soon but can not go all out on upper body yet, have to take it slow.

[ayezer]

diet suffered this weekend under the weather had some canned chick noodle and chic w/rice soup but light.

today was better
oatmeal w/oat bran and protein powder 1 and 2 meal
meal 3 turkey breast 6 oz and 1 med baked pot
meal 4 chick breast 1/2 cup veggies
meal 5 turkey breast 1/8 cup veggies some type bread with fruit in it from work
meal 6 2 grilled chick breast mo sauce from Mcd's at mall for halloween for my son.
meal 7 turkey breast dip I made my own onions peppers frozen brocc a few carrots
with 1 tsp lowfat mayo

[ayezer]

http://www.reactivetrainingsystems.com/components/com_idoblog/assets/images/male.gif Training Log Update posted on 2011.11.01 22:27:54
this workout was tough alot of reps still rehabbing felt very week but also did alot of rotator cuff work and alot of warmup reps to get blood flow in the shoulder and the shoulder felt much much better best in a long time. On another note my stamina was terrible. I found this routine and was short on a couple of reps on the last few reps.
Looking for sone hypertrophy/stamina getting my shoulder healed and then focus on strength still frustrated the weakest I felt in a long time.

after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
ended wth cybex machine shoulder presses.

Week 14

Day 166 - 11/1/11

bench press - 1RM: 317 lbs

95 lbs x 15 reps x 1 sets @ 6 RPE - 30% of 1RM
135 lbs x 12 reps x 1 sets @ 6 RPE - 43% of 1RM
195 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM
195 lbs x 12 reps x 1 sets @ 7.5 RPE - 62% of 1RM
210 lbs x 12 reps x 1 sets @ 9 RPE - 66% of 1RM
210 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM
225 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM


after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
ended wth cybex machine shoulder presses.

feeling better diet better
meals 1 and 2 oats 1 cup and whey protein powder

meal 3 8 oz turkey breast 1/2 cup mixed veggies

meal 4chick breast 8 oz 1/2 cup mixed veggies

meal 5 left food at work on way to gym had to be budget
egg salad and and coffee

workout above

pasta 1 cup and turkey breast and chick breast total 8 oz

last meal 3 oz chick breast

100 oats 1/2 cup and whey prot 1/2 scoop

[ayezer]

pic upper body better still need to lose body fat but focusing on rehb shoulder legs and due need to increase cardio and do not want to decrease carbs to much as focusing and gettting strength back as well.

[BC123Jm]

how long ago was this pic?
This is a good goal to get back to in a few months.


http://forums.rxmuscle.com/attachment.php?attachmentid=108532&stc=1&thumb=1&d=1320109746

[HeavyDutyGuy]

Impressive stuff!

[Kaotic]

Good work! Keep up.

[ayezer]

thanks appreciate it the 2nd pc was 2009 I was doing a before and after pic sponsored by muscle tech then got back to bench comp w/shirt single ply/

[ayezer]

me in blue only 2 in lightweight class

this was last year oct 2010 then went again to more shirted bench single ply contests

[ayezer]

meal 1 and 2 1 cup oats and 1 scoop whey protein
meal 3 4 egg whites 1 whole egg 1 slice turkey 2 sl bread
meal 4chick breast 1 cup pasta wole wheat
mal 5chick breast 1 cup whole wheat pasta mixed cup veggies 1 tsp mustard 1 tsp lowfat mayo
meal 6 chick breast 2 sl turkey mustard 2 slices bread

pulled some deads tonight 315 x 3 ez 365 x 1 not easy tough pull have not tried in long time then reverse hypers front pulldowns machine rows facepulls bicep preacher machine curls and db curls

[ayezer]

rough week finally feel better shoulder almost 100% bench is pathetic
doing a russian bench training to get strength back

255 x3 2 sets 270 x2 2 sets

then tricep machine extensions behind head 4 sets 15 reps 30 sec rest between sets
and then dip machine same thing workout was yesterday sore today

diet yesterday

100% oats whey protein meal 1 and 2
split 1 oz cashews each meal

meal 3 beef sandwhich 350 cal
meal 4 chick breast and veggies

meal 5 steak w/peppers onion and 1 tsp oil my wife cooked
4 small rolls wioth whie rice crab meat and a little cream chees
and a roll with shrimp but no rice only veg
very thiin see through wrap no sauce used

was hungry late 1/2 cup oats and whey prot should have had the casein

[ayezer]

good leg workout today used texas squat bar stamina getting better
squats 145 x 10 195 x 8 235 x 8 255 x8 255 x5 off lower rack almost like an extra rep then did a rest pause single really like 2 reps consider taking off reps about a 1/2 squat then leg ext 4 sets all rest pause then leg est 4 sets last 2 drop sets
leg press with 1 100 lb plate each side single leg 15 reps ea leg up to 3 100 lb plates each side from 15 reps last set 8 reps
was tired
today
morning 100% oats no protein until 1 hr later beef 5 ounces

turkey burger and chik \breast w/1 cup whole wheat pasta veggies onions forgot a few sprinkle of cashesws about 1 oz

chick breast whoile wheat pasta veggies 2 sl fat free cheese mustard onions.

1 cup oats 1 scoop protein powder/

[Hammerfit]

good leg workout today used texas squat bar stamina getting better
squats 145 x 10 195 x 8 235 x 8 255 x8 255 x5 off lower rack almost like an extra rep then did a rest pause single really like 2 reps consider taking off reps about a 1/2 squat then leg ext 4 sets all rest pause then leg est 4 sets last 2 drop sets
leg press with 1 100 lb plate each side single leg 15 reps ea leg up to 3 100 lb plates each side from 15 reps last set 8 reps
was tired
today
morning 100% oats no protein until 1 hr later beef 5 ounces

turkey burger and chik \breast w/1 cup whole wheat pasta veggies onions forgot a few sprinkle of cashesws about 1 oz

chick breast whoile wheat pasta veggies 2 sl fat free cheese mustard onions.

1 cup oats 1 scoop protein powder/

Great leg training Adam......maybe eat more protein? may boost your metabolism up even more, just a suggestion, maybe bump up to 2 grams per lb bw for a couple weeks to see how you respond

[ayezer]

Thanks Mike It felt great and sore already tomorrow will be real sore love the feeling.

good idea agree could go up more protein was planning too as I started to increase volume in training.

[ayezer]

yes Mike increasing volume today bor bench and hammer strength incline

did bench 220 x 6 235 x5 230 x 5 250 x 4 250 x 4 250 x 5
incline hammer reps 15 12 8
face pulls 3 sets 25-15 reps
machine side laterals 3 sets 15 reps
machine shoulder presses 3 sets last 2 drop sets

diet meals 1 and 2 100% oats 1 scoop whey protein
plus l lowfat turkey burger w/meal 1

meal 3 chick breast 7 oz 2 small baked pot

meal 4 chick breast 7 oz


meal 4 egg whites 1 whole egg 1 1/2 pieces toast left over my sons chikldren size pizza he did not eat.

post workout chick breast 7 oz

casein prot 1 cup 100% oats and glutamine.

[ayezer]

doing low carb day 30 gm carb day had 15 gm so far
3 egg whites 1 egg 1 turkey burger all nat jennie o and 1 sl bread
shoulder slowly better still not all better
did chest tr day alot of reps and ss. light wt

[ayezer]

tried for it to be low carb but got stuck doing things with family and did not have a lot of carbs ended up about 100 grams

had 4 egg whites and 1 whole egg and 1 piece bread
1 turkey burger

meal 2 ground beef 7 oz and peppers and onions

meal 3 out had chick snack rap no dressind and steak wrap
coffee

meal 4 tuna steak 1/2 pice and 4 oz salmon brocc with 1 tablespoon greek yogurt and low fat mayo 1 tsp

meal 5 snack greek yogurt above as well plain
a sprinkle raw oats sprinkle blue berrries ans raspberries

meal 5 100% oats a 1/4 cup a sprinkle blue berries

allergies and needed some extra hot food with some tea.

tris sore from workout yesterday shoulder was bothering light bench 50% max 10 sets 3 reps db bench 2 sets 15-20 reps real light
triceps
superset lying db ext 15 and 20 lb with pressdowns frst 2 sets 20 and then 15 reps each ex burned out by 3rd set
ended with facepulls

[ayezer]

better start today
5 egg whites 1 whole egg 1 1/2 whole grain blueberry pancakes

[ayezer]

add to above
tuna steak 4 oz made in sandwhich 2 sl bread 1 tsp lowfat mayo 1 tbsp greek nonfat yogurt 4 oz chick breast 1 egg 1/2 yolk mixed for sand
1/2 cup brocc

1 cup 100% oats whey prot scc 1 tbsp greek nonfat yorurrt 1 tbsp fruit blueberry and rasberry mix.

above post workout legs front squats sets of 5 reps and last set 3 reps w/175
leg ext 4 drop sets
lying leg curls 4 drop sets

machine leg presses 4 sets 9-10 reps
cardio 20 min felt good after workout.

[ayezer]

facepulls s/s with side latersals 3 sets 15 -20 reps each

db shoulder press 3 sets also 15-20 reps each sider light weight

diet meal 1 oats whey protein blueberries
meal 2 oats whey protein rasberries
meal 3 chick breast my sons leftovers embarrassed to say macn cheese very small protion 3 tablespoons
pre workout chashews and coffee
post workout chick breast broccoli
dessert cugar free low fat ice cream 1 tbsp yogurt afew rasberries
next meal chick breast a handful wholegrain crackers

[ayezer]

off to a good start got up early and had egg whites 5 and 1 whole egg.
using eggs /xtra vit d

[ayezer]

feeling better with more reps starting to look better slowly

rest of diet

oats protein powder meal 2

meal 3 another free lunch chick sand

meal 4 chick breast veggies

meal 5 turkey sand free meal

meal 6 chick breast brocc and cauliflower

meal 7 egg white sand

workout pulldowns front reps 15 12 10 8
facepulls 2 sets 25 reps
deadlifts had to use over grip and no wraps fut hook wraps no help
225 x3 275 x3 easy but 315 with overgrip could not hold on more than 3 reps
machine seated rows 15 12 8 reps
db shrugs 50-60 85 lb db less than 30 sec rest also hook wraps

db hammer curls 20 15 reps and 12 reps
db curls 12 reps 4 sets less than 30 sec rest

[ayezer]

diet today

5 egg whites 1 yolk 2 sl wheat bread
1 cup 100% oats 1 scoop protein
chick breast 1 cup brown rice brocc
chick breast 1 cup brown rice brocc
1 1/2 turkey burgers 2 slices wheat bread mustard
1/2 cup oats prot powder scoop milk prot

no lifting tired my son woke me up in middle of night

going out tomorrow night with wife and have a renal nutrition conference tomorrow out of town.

[ayezer]

Went to a meeting for my Mediucal Nutrition job and one of my colleagues
I feel so bad for a young guy in 30's has early onset Parkinsons and needs a cane to walk I should never complain again after seeing him all the medicine he is on the shaking is not a lot now.
I wish the best and will never complain again about training or finances.
My shoulder is almost all better ready to go!!!

[Hammerfit]

Went to a meeting for my Mediucal Nutrition job and one of my colleagues
I feel so bad for a young guy in 30's has early onset Parkinsons and needs a cane to walk I should never complain again after seeing him all the medicine he is on the shaking is not a lot now.
I wish the best and will never complain again about training or finances.
My shoulder is almost all better ready to go!!!

Nothing more rewarding than helping others less fortunate

[ayezer]

diet today
meals 1 and 2 oats 1/2 cup 1 scoop protein powder
meal 3 chick breast 1 white sweet pot
meal 4 ran out of food busy with work and travel for thanksgiving
veggie burger and chik breast workout

bench press 5x5 240 rest <2 min for 4 sets lst set rested 3-4 min
4 sets 8-12 reps hammer strength then went for 7 sets macine flyes still bicep tend after 2 sets so did 5 sets of machine pressed went for 15 reps

shoulders facepulls 20 plus reps s/s db side laterals 10-15 reps
db shoulder presses 3 set 15 reps <30 sec between all shoulder sets

steak 6 oz 1/2 white sweet pot
sugar free ice cream bar klondike.

[ayezer]

can't wait to get to gym was so busy with family and out of town.

[ayezer]

diet much better finally due to holiday and first time to gym in about 1 week it seems longer

meal 1and 3 oats 1 cup and whey protein
meal 2 kellongs protein and hi fiber bar
meal 4 and 5 chicken and cashews chinese leftover with 1/4 cup white rice(only meal 5 had rice)
meal 6 chick brocc white rice 1/4 cup
workout
5 sets 5 reps bench press 245 and 240 lbs
machine seated bench press 4 sets 20 reps 15 reps 10 reps and 6 reps

shoulders facepulls 25 15 reps s/s side laterals 3 sets 12 reps 10 reps
last set triple drop 30 reps

machine shoulder press 12-15 reps s/s rear delt laterals 3 sets 12-15 reps
last set triple drop 25 reps total

4 egg whites 1 yolk 2 sl toast wheat

will eat 1 more meal oats and casein protein.

[ayezer]

finally getting back to some routine still struggling with 1 car and etc etc

diet today
oats prot powder meal 1 and 3
each with 1 oz chashews
meal 4 med baked potato and 6 oz chick breast and 1/2 cup brocc
meal 4 kellogs prot fiber bar
meal 5 chick breast 8 oz ,y sons leftovers potota slices and a few teaspoons mac and cheese

good back workout def bulking up ok

front pulldowns 6 sets 10-12 reps wide grip
front narrow grip pulldowns 3 sets parallel grip
machine rows 4 sets 10-12 reps
db shrugs 4 sets 6-12 reps

arms s/s 4 sets db curls 6-12 reps tri pressdowns 15 reps
4 sets hammer preacher curls 8-10 reps s/s db behind head tri press 8-12 reps

[ayezer]

busy day my wife had to borrow my car for the last time finally could get new tires

meal 1 and 2 prot whey and milk mix w/oat bran
meal 3 nad 4chick breast w/baked potato small
dessert apple
meal 5 veggie burger needed something other than chick
meal 6 chick and beef w/rice at Mexican restaurant

[ayezer]

diet this am 4 egg whites 1 whole egg ( shared eggs with wife so not sure how much) oat bran 1/2 cup w/ 1/4 cup blueberries

chick breast and potato
a few plain whole grain nachos

chick breast mixed 2 tsp low fat mayo onions mustard 2 sl bread post workout


cardio 20 min
free wt squat machine very much like a hack squat 4 sets 10-15 reps 1st time used in long time good pump in quads and def can add some more plates machine has wt to it added 4 25s
leg ext s/s with leg press machine 3 sts 12 reps and 15 reps each
quad stretch 15 sec after each s/s

lying leg curls 3 sets 10 9 10 reps last 2 sets drop sets
single leg curls 2 sets 8 reps hams were weak

[ayezer]

diet today

meal 1 and 2 oats oat bran and protein powder
meal 3 snack pb sandwhich
smart pb
meal 4 chick breast 1 baked potato
meal 5 chick breast brocc almonds
pre workout protein drink
workout
bench 250 x7 2 sets incline barbell med/close grip 135 x 4 sets 12 -15 reps last 2 sets 15 reps
4 sets pec deck 15 reps
side lateral machine 3 sets 15-20 reps
rear delt machine 3sets 20 reps
shoulder press machine 15-20 reps 3 sets

[ayezer]

forgot post workout meal lean beef chili 1 cup

[ayezer]

alot going on a couple new clients plus work and going away to a sort of reuinion from hs football guys and me the only baseball player in hs in the group.

diet today oats and protein power 3 meals
chic breast 1/2 cup brocc fat free cheese
steak sandwhich
sugar free ice cream

[ayezer]

had a long weekend a reunion with 15 guys from high school and did not get mcuh sleep and had a few beers over the weekend plus did workout sat light but back and triceps and biceps
bench 260 x 5 260 x 6 and 260 x 5
triceps were sore today but felt still did ok with 260 did feel heavy but did 245 for 2 before 260 and it did feel real light. did incline bench 155 x 10 2 sets 165 x 12 175 x 8
260 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
260 lbs x 6 reps x 1 sets @ 10 RPE - 77% of 1RM
260 lbs x 5 reps x 1 sets @ 10 RPE - 77% of 1RM

[ayezer]

struggling with holiday and family stuff with diet

oats and oat bran and prot powder 3 meals
chick breast baked pot and veggies
chick breast veggies
chinese food egg foo young no sauce chicken and cashews very small serving1/4 cup and 1/8 cup fried rice.

sugar free dessert(ice cream 1/2 cup

Looking at pic diet has not been as strict as would like but alof of things going on with family and had a couple of new nutr clients.

[ayezer]

100% oats w/prot powder and 1/4 cup blueberries
chick cashews leftover no sauce no rice and some lean beef with some beans

decent workout tri and bi with a few bench reps
worked up to 275 got 3 spotter touched bar came back and got 275 x 4 tough last rep
1st time benched over 260 in about 2 months shoudler ok but close grips bothered shoulder.

[ayezer]

left out did cardio 20 min

and post workout 2nd meal 4 egg whites 1 whole 1 sl fat free cheese 1 sl brie low fat cheese
and some onions 1 plain small baked potato

[Hammerfit]

left out did cardio 20 min

and post workout 2nd meal 4 egg whites 1 whole 1 sl fat free cheese 1 sl brie low fat cheese
and some onions 1 plain small baked potato

good job on the cardio.......great pic of you and the little guy!

[ayezer]

thanks Mike I think
have to keep myslef going some walking and running today

this am omelette 4 egg whites 1 whole egg onion low fat cheese 2 sl oats oat bran blueberries

lunch turkey wrap pasta watched football
my wife and son are with -in laws miss my son so had to get out

then frozed spinach lean cuisine pizza

another omelette 4 whites 1 sl wheat toast
omelette 2 sl lowfat cheese onions, spinach green pepper tomato

[ayezer]

back
pull downs 5 sets last 2 sets drop sets sets 15-8 reps drop sets total of 15 reps each
facepulls 3sets 15 reps stretch between ses
seated machine rows wide grip 3 sets 8-12 reps
seated close grip low cable med drip 3 sets 8 reps
db shrus 3 sets 8-12 reps
back still feel the workout an hour later and starting to feel a little sore already
really squeezed back back esp on pulldowns

[ayezer]

arms today legs tomorrow before holiday

had a egg white w/lowfat cheese spinach wrap from Starbucks
2 servings oats and protein powder
chicken breat veggies with some brown rice post workout

some new healthy choice beef dish w/string beans my wife got for me before she went out of town still starving after eating it.

2 turkey burgers 93% fat free.

need 1 mroe meal still hungry looking at an omelette/

[ayezer]

bench 225 x5 235 x5 265 x 6 incl bar bench 135 x 8 185 x 6 3 sets flye machine
rear delt machine 3 sets 12-15 reps
db laterals ss w/ front laterals 15 20 25 lb db 3 sets 7-15 reps each

cardio 20 min

diet oats prot powder
lowfat cheese sand

chick breast baked pot 2 x

chick breast sand w/lowfat mayo and spinach and brocc

[ayezer]

did not finish had 1 more sl bread 2 oz chick and 1 sl lowfat cheese at night was hungry

had 2 serving chic w/baked pot and 2 serving s nuts also forgot to add.

[ayezer]

good leg workout today
squats 4 sets 8 reps fst time in 3 weeks legs al ready feeling it but felt good
leg ext 3 sets
hack squat machine plate loade 3 sets
leg curls and stiff deads db

diet ok
prot powder oats
nuts chicl breast brocc
chik breat brocc
veggie burger

[Hammerfit]

good leg workout today
squats 4 sets 8 reps fst time in 3 weeks legs al ready feeling it but felt good
leg ext 3 sets
hack squat machine plate loade 3 sets
leg curls and stiff deads db

diet ok
prot powder oats
nuts chicl breast brocc
chik breat brocc
veggie burger

nothing better than a good leg thrashing!

[ayezer]

yes and real sore

[ayezer]

2 last holidays my wife an sons b-days this week
happy new year ready to go.

[ayezer]

legs today

leg ext 4 sets 15-10 reps stetched quads in between sets.
squat machine plate loaded not sure how much machine weighs without plates but something added 1 25 plate and 2 sets 15 reps
added another 25 lb plate and 2 sets 10 reps
front squats
leg pumped
95 lbs 15 reps
115 lbs 3 sets 6-8 reps 30 sec s rest bar was rolling of neck upper chest by 5th and 6th rep.

lying leg curls 4 sets 10 reps 45 sec rest

20 min cardio

[ayezer]

must be gaining wight about 175 and some thoight 185-190
benched 265 x 6 275 x5 pin press 315 x 2

need to finish worjout short of time

[HeavyDutyGuy]

Good going! Betcha can't wait to pull out the stops!

[ayezer]

yes well this weekend last birthday last big holdiay for a while can really focus now.

[mrky03]

Looking good on your diet. Consistency is the key.

[ayezer]

thanks still could do bette esp with holdiays past.

[ayezer]

113440

did tris close grips up to 285 x 2 reps then 245 x 8 with wider grip side laterals and front laterals and tricep prsss behind neck 4 sets of 8 reps with curl bar

had pasta and turkey meatballs for dinner
will get back on track with diet track

[ayezer]

forgot to add did 3 sets of incline barbell bench after 245 x 8 as last set of bench after cg benches
felt strong

[ayezer]

legs getting back again squats texas squat bar 145 x 10 195 x 8 235 x 8 285 x 5 x4 x 3 then drop set 235 x 7
belt cutting me in inner thigh on 285 squats prevented from more reps per set.
leg ext 6 sets last 3 rest pause
stretches quad
seated leg curls 5 sets lst 3 rest pause drop set/

cardio 11 min running and fast walking then had to run to car since no jacket

[ayezer]

back today deads much better last week had trouble with 315 doing 3 reps today got315 x 5 first 3 were easy 5th tough but had more not sure how many legs still sore from squatting tuesday and also did pullups frst the 1st time no pain in arm shoulder 4 sets 6 reps first time pullups since sept 2011 then did deads then reverse hypers 4 sets then machine rows 4 sets then pulldowns 6 sets 4 undergrip 2 over grip wide then shrugs and biceps machine preacher curls 4 sets db curls 3 sets then 3 sets hammer curls then some cardio running and walking and felt great.

breakfast 2 eggs 1 sl fat free cheese and sl toast felt strong feel if train early in am main thing is coffee and not large meal as will feel sluggish eat more esp carbs after training esp large muscle like legs back.

I had post workout lowfat ground turkey chili low sodium seasonings have been def eating much better since holidays and have upper cardio.

[Hammerfit]

back today deads much better last week had trouble with 315 doing 3 reps today got315 x 5 first 3 were easy 5th tough but had more not sure how many legs still sore from squatting tuesday and also did pullups frst the 1st time no pain in arm shoulder 4 sets 6 reps first time pullups since sept 2011 then did deads then reverse hypers 4 sets then machine rows 4 sets then pulldowns 6 sets 4 undergrip 2 over grip wide then shrugs and biceps machine preacher curls 4 sets db curls 3 sets then 3 sets hammer curls then some cardio running and walking and felt great.


Great job nothing better for back than deads and pullups
breakfast 2 eggs 1 sl fat free cheese and sl toast felt strong feel if train early in am main thing is coffee and not large meal as will feel sluggish eat more esp carbs after training esp large muscle like legs back.

I had post workout lowfat ground turkey chili low sodium seasonings have been def eating much better since holidays and have upper cardio.


Great Job nothing better for back than Dead Lift and pullups

[ayezer]

off too a good start diet today egg whites(not sure how many my wife cooked) w/peppers and onions and left overs my sons eggs and whole grain pancakes
nice real sore from yesterday back workout feels great feel it all the way down from traps to hams.

opened up new nitro tech still have prot powder from past muscle sponsor.

[ayezer]

did some bench up to 300x 2 and 2 singles w/335 with a sling shot keeps elbows in similar to bench shirt but not much help to me it was too loose

incline bench 4 sets 185 lbs 8 reps
front and side laterals for shoulders 4 super sets and drop sets on last 2 sets
triceps behind head curl bar ext 4 sets 8-10 reps 50 60 90 and 70 lb bar
tricep pressdowns 4 sets did all sets except bench and incl <30 sec reps

[ayezer]

legs
squats up to 285 w/55lbs texas squat bar about 45-60 sec rest
last set 285 1 rep had to fix belt right back under bar 4 more reps then needed spot 30 sec right back under bar 4 more reps
leg ext 4 sets last set triple drop stretch quads in between sets
squat machine 4 sets last set drop set

hams seated leg curls 4 sets last set triple drop
stretch hams.
30 min cardio olyptical

[ayezer]

did some band benching went up to 215 lbs on bar plus super minis which are suppose to be 85 lbs total at the top.

did 1 set 3 reps and came back another set of 4 resp this was after a bunch of sets working on set of chest and through lockout
then did bench in power rack of pins right above chest did 2 reps 1 st then rest and decided to stick with 275 for 5 reps

the did 4 sets dip machine and 4 sets cable tricep ext behind head.

Got invited to 2 pro bench meets w/shirt 1 usapl 1 napf/ipf

plus an MHP but will bet my ### kicked went once and almost had 330 with paused ended up doing 330 touch n go after the 330 puase attempt
could not take 5 lb jumps had to be 10 and got 310 pretty good so wnet to 330 becasue 2nd place had 320 anyway.

I also had to go after my miss crazy contest round system,

[ayezer]

good start today eating better doing more cardio and more volume

4 egg whites 1 1/2 whole eggs my sons leftovers 1 cup oats and oat bran.

[ayezer]

113937113938
good start today eating better doing more cardio and more volume

4 egg whites 1 1/2 whole eggs my sons leftovers 1 cup oats and oat bran.

[ayezer]

breakfst

4 egg whites 1 whole egg 1 sl fat free cheese onions a 1 oz turkey burger 2 sl wh toast low sugar ketchup
whey prot in coffee

[ayezer]

Go giants what a game

[ayezer]

Go giants what a game

Going to Fleming's Steakhouse for work tonight!!

[mrky03]

You are being consistent with your diet,that's what it takes! No cheating! Lol

[ayezer]

You are being consistent with your diet,that's what it takes! No cheating! Lol

yeah right

[mrky03]

Man, you have to try out that Team Skip chili recepe. So good feels like your're cheating!

[ayezer]

chest shoulders front and side and tris

bench 3 sets of 5 w/270 1st set act 6 reps 2 singles w/315 off 2 bd was spent after 3rd set of 279
db bench 3 est 15-8 reps 60 lb db to 75 lb db was burn out
shoulders front and side laterals 4 ss

triceps curl bar standing ext ss w/machine dips 4 sets 8 reps for xt and 12-15 reps for dips
15 min on step felt great.

[ayezer]

a few finacial prob so could not go food shopping but for work dinner last night

a few glasses of wine did not finish prob eq to 2 explains why sluggish in the gym today(still 270 x6 and then 2 sets of 5) but the food was great

filet mignon great protein mashed pot not huge amout bread no butter and some string beans
coffee and cakle choc w/nuts had 1/2 of the cake

today
oats and prot powder 2 servings still have muscle tech prod sponsor cancelled beg of 2011

healthy choice soups 2 cans each can 2 servings about 160 cal per can 8 gm prt each

then angus steak wrap

past work tuna w/light may and brown rice and veggies and some of my sons macaroni

[Blackwell]

Good progress. Rapid weight loss usually kills my bench while in the process. Its usually pretty good after a few days of refeeding though

[ayezer]

nutrtiion today oats prot podwer am 2 x and chicken thigh w/ bread salmon w/ veggies dessert whey protein in coffee

[ayezer]

off to good start
oats blueberries and whey prot mix in coffee too mixes well as long as don't put too much in.

egg whites 1/2 yold lowfat turkey sausage

[ayezer]

forgot my gym daycare left at 12:30 pm so lucky they let my son sit in gym next to weight area so had to move quick and find things so I could watch my son and lift at the same time. Had to take yersterday off so could miss 2 days in a row. This happems all the time.

Back pullups 4 sets 8-10 reps seated machine rows 4 sets to chest 10-15 reps seated cable rows 3 sets
db shugs 4 sets.new wraps basically holding db in my hand.

act did back thursday but lousy workout and again a similar situation with time.

[ayezer]

1/28/2012 11:59:04 AM - Adam Yezer Thanks again. I am an Rd Ceriified Specialist in Sports Nutrition with American Dietetics assoiciation and have written 2 articles on elitefts already. That could be a great article on my bulking to that weight my diet and training.
Thanks again You got it. Eat big and enjoy the process. Keep notes for an article. Real life experiences are always better references than some study that can be manipulated in order to get the outcome that was desired.



Keep training hard and get yourself to at least 200lbs.


Doing an IPF/NAPF bench meet had to lose almost 10 lbs in amonth to make 74 kg. Going to be tough to maintain strength. Submitting an article to Rachel about it. No question really but a comment I have found a low carb diet with almost no cardio has helped me to this point maintain as much strength as possible while losing significant weight. Adam, probably the dumbest idea to lose 10lbs a month before a meet. You're 74kg's? Seriously, you want to lose weight for ameet? Are you going to set a WR? If not, get bigger and stronger before you start worrying about cutting weight to make a weight class that small.

You may think I'm a dick, but what's the point of being a powerlifter if you're going to put yourself behind the 8-ball at the competition.

Losing 10lbs at 74kg is a huge percentage of bodyweight you have to lose.

I work in pounds, so 74kg is 162.8lbs. So you're 173 right now. Losing 10lbs is losing about 6% of your bodyweight. I'm 300lbs. So losing 6% of my bodyweight would equal me losing 18lbs. How much do you think that would hinder my strength? A LOT! It would be easier for me because I'm bigger and have more strength built up over time. At 173lbs, thewre's absolutelyno room to lose weight. You need to gain weight!

I know you'll do what you're going to do, but for anyone that reads this, stop with the ridiculous weight cuts unless you're 300lbs and fat! Give yourself a chance to be strong.

http://articles.elitefts.com/articles/training-articles/bench-press-and-dieting-for-bodybuilding/

[ayezer]

per above best advice refreshing for honest advice not too often happens I always try to.

I am not sure my exact plans doing a raw bench meet that is fianlly an official local one and injury better and gettting stronger would love to do bb again but just a lot of things and most of all finances are tough.

[ayezer]

lets go gmen

[ayezer]

chest bench w/bands multipel sets bands doubled about 100 lbs tension at top bar wt plus bands listed 155 x 6 175 x6 195 x 6 then 175 x 3 2 sets back to back
then 185 x 6 again all with about 100 lbs tension at the top
then db bench 60 x 15 80 x 10 85 x 10

[ayezer]

teeth cleaned today painful need a filling redone but ok

breakfst sandwhich egg whites turkeu saus starbucks
oats and prot powder 2 x
turkey burger sweet pot
nutr withnat dark choc pre workout plus gakic and alha aminos amino tabs from muscle tech
workout above bands add about 100 lbs tension at top and tension throughout whole movement so top weight 195 plus 100 lbs at top for 6 also see mutliple sets
then db bench 3 sets 60 80 and 85 10-15 reps
post workout leukic

chick breast nuts lofat mayo brocc

chick breast lowfat mayo bluerberries

feel back on track but look at at super bowl sunday

[ayezer]

asked to develop a logo for area I am to be promoted by bcbs

[ayezer]

getting closer

[ayezer]

shoulders
tri set facepulls side laterals front laters aslt set drop set
4 sets 10-15 reps each exercise 15 reps facepulls other 10-15
3 sets hammer strenght shoulder press
3 sets 15 reps each set up to 45 lbs each side kept it light but hi reps

arms
tricep bar behind head s/s db curls 20 lb each side plus bar full ext 15 then db curls 25 lbs 12 reps
the 30 lbs each side 8 reps then 30 lb db 10 reps
back down to 20 lb each side 2 more sets 10 reps each

then 1 arm db ext s/s hammer curls 25 to 30 lb db each arm 12 reps each 1 st s/s 8-10 next 2 s/s

[ayezer]

tough day my son would not sit in daycare so had to do legs with him close by watching tv and did 2 sets of supersets ended up got s great pump worked fast and fot heart rate up too.

1st s/s squat machine s/s w/stiff leg db deads
squat machine no wt added 20 reps (machine weighs more than smith for sure) db deads 50 lb db 15 reps
2 50 lbs added to squat machine wow huge difference 8 reps
65 lb db deads 15 reps
3 50 lbs squat machine 10 reps 75 lb db deads 12 reps
4 same as above

next s/s
smith machine squats s/s w/hammer strength seated leg curls
smith machine squats 1 plate each side 20 reps
leg curls 35 lbs 15 reps
2nd set squats 1 45 and 25 lb palte each side 15 reps
70 lb seated leg curls 8 reps
3rd set squats 1 45 2 25 each side 12 reps
same leg curlas above
4th squat1 45 and 3 25 each side 8 reps drop set took of a 25 lb pale bot sides another 10
ss seater leg curl 70 lbs 10 reps drop 35 and 20 reps

[ayezer]

chest bench 265 5 275 x5 2 sets 315 x 1 pin press 2 inches above chest from dead stop
peck deck s/s machine bench press 4 ss 8 15 reps each

[ayezer]

another good back workout tried pullups bothered bcep tendon so went to pulldowns
7 sets again 4 to front wide 6 undergrip
facepulls 3 sets 15 reps
seated machine rows wide grip 2 low ses 2 sets higher (pulled alittle higer up)8-15 reps
shrugs on machine 4=sets forget 10-15 rep
hypers 3 sets 10 reps skipped deads back felt to tight

biceps preacher machine cursl 12-15 reps 4 sets
db curls 3 sets 8-12 reps
hammer cursl 3 sets 8-10 reps

[Hammerfit]

another good back workout tried pullups bothered bcep tendon so went to pulldowns
7 sets again 4 to front wide 6 undergrip
facepulls 3 sets 15 reps
seated machine rows wide grip 2 low ses 2 sets higher (pulled alittle higer up)8-15 reps
shrugs on machine 4=sets forget 10-15 rep
hypers 3 sets 10 reps skipped deads back felt to tight

biceps preacher machine cursl 12-15 reps 4 sets
db curls 3 sets 8-12 reps
hammer cursl 3 sets 8-10 reps


good session, try changing grip on pullups

[ayezer]

tris and shoulder did clsoe grip bench still sore so did off 2 baoard up to 275 got 6 reps
then db ext 3 sets then ss tri ext machine with machine dips 8-15 reps

shoulders ss side and front laterals 3 sets 10-12 reps ea
then hammer strength shoulder press 1 45 each side sets of 15 reps 3 sets
face pulls 2 sets 40-50 reps ea

[ayezer]

squats
285x4 3 sets had 1-2 more reps in 1st 2 sets
but felt good going deep
squats 1st time in 2 weeks then did sumo pulls first time in years felt great almost no strain on back and did with sweat pants 225 x3 275 x3 315 x2(315 tough at bottom but once off floor easy and 1st sumo in years. did not go heavy on pulls but felt good and did not stress lower back
then did 3 ss w/leg ext leg curls 15/15 15/15 10/10 reps
great pump
will do legs again more volume on Sunday or Monday.

[ayezer]

benched 270 x 6
felt tired this am took a nap then lfited only 1- 1 1/2 hrs later ands was still sluggish so did not want to go to heavy 270 felf ok went right to bands and felt heavy 140 for 8 (bands added 85 lbs of tension)8sets of 3 reps rotating grips then dm bench 3 sets 10 70 and 80 lb db then shoulder facepulls and laterals front and side then tricep behind head db 4 sets 40 -80 lb db 8-12 reps

[ayezer]

diet better egg whites 5 plus 1 whole egg fat free chese strawberries 1/2 c oats then turkey burger 1/2 c oats
6 oz chck breat whole grain chips 1/4 c coffee gym
post work anabolic halo
chick breast 4 oz
dinner 1 egg 3 egg whites turkey burger 1 sl fat free cheese onions peppers forgot had onions and peppers at breakfast too

lowfat sugar free ice cream


rgot to mention doing more cardio and hei reps/ss and at times 7s at end of workout \notice change already need to show pic feel better too

back undergrip pulldowns 3 sets 8-10 reps
pullups had to go real wide grip to not hurt bicep tendon and wraps had no grip did a totoal fo 5 sets only 5-6 reps a set
front puldowns wide 3 sets 8-10 reps
wide grip machine rows 4 sets 8012 reps

biceps db cursl 3 sets 8-10 rpes
hammer curls 3 sets 8-10 reps
preacher cur machine 2 sets 15 reps

[Hammerfit]

diet better egg whites 5 plus 1 whole egg fat free chese strawberries 1/2 c oats then turkey burger 1/2 c oats
6 oz chck breat whole grain chips 1/4 c coffee gym
post work anabolic halo
chick breast 4 oz
dinner 1 egg 3 egg whites turkey burger 1 sl fat free cheese onions peppers forgot had onions and peppers at breakfast too

lowfat sugar free ice cream


rgot to mention doing more cardio and hei reps/ss and at times 7s at end of workout \notice change already need to show pic feel better too

back undergrip pulldowns 3 sets 8-10 reps
pullups had to go real wide grip to not hurt bicep tendon and wraps had no grip did a totoal fo 5 sets only 5-6 reps a set
front puldowns wide 3 sets 8-10 reps
wide grip machine rows 4 sets 8012 reps

biceps db cursl 3 sets 8-10 rpes
hammer curls 3 sets 8-10 reps
preacher cur machine 2 sets 15 reps


Looks great, keep up the higher volume at the end of training, it is a good way to shock the body and break down even more muscle tissue.

[ayezer]

rough day had tooth filling refilled but did tries some close gr bench up to 2 sets 285 x3 and x4
then close grip 3 sec pause up to 265x 3
then db tri ext behind head 4 sets 8-10 reps up to 80 lb db

need to do legs tomorrow

good nutr 2 servings oats prot powder 1 steak wrap then psot workout chik breast 6 oz med baked pot dessert leftovers from yesteray 2 small sugar free choc small piece

what a dinner yesterday.

[ayezer]

leg ext first fried my quads 4 sets 15 reps rear squats weight did not feel heavy 6-12 reps 4 sets up to 275 last 2 sets 6 reps
did front squats in smith then seated leg curls lying leg curls stretched hams then reverse hypers. then 20 min on stepper.

[ayezer]

115084good work felt sick after so pushed hard

benched up to woring sets 275 x 5 3 sets 1 forced rep on last set
db bench 4 sets 15 reps 15 reps 12 and 10 reps
last 2 sets 80 lb db deep stretch a bottom
flyes machine flyes 3 sets 10-15 reps

[ayezer]

1 beer

[ayezer]

separated quads and hms this week busy week

hams
deads first sumo 225 x 5 315 x 2 then conv 315 x 2 2 sets felt terrible not getting down low
then leg curls 5 sets 8-15 reps

it was earlier in week

then today quads my son would not go in day care so he sat at counter so could not do squats

1st ex leg ext ss w/ squat machine similar to a front squat
4 ss 8-15 reps last set 1 drop for each ex

then leg press
2 hundred lb plates ea side 20 reps
3 hundred lb plates ea side 15 reps
4 hundred lb plates ea side 6 reps then drop to 3 plates 10 reps then 2 plates and 15 reps

done would like toi have done lunges and 1 ham ex but had to go w/my son.



http://forums.rxmuscle.com/images/blackice/statusicon/user_online.gif http://forums.rxmuscle.com/images/blackice/buttons/report.gif (http://forums.rxmuscle.com/report.php?p=38195)
http://forums.rxmuscle.com/images/blackice/misc/progress.gif

[ayezer]

chest and tris bench 225 x 3 250 x 3 270 x 3 270 x 3 felt better got on a better bench
270 x 6 280x4 first 3 were ex lost groove and then 290 x 2 has 1 more rep just wanted 2 reps

db bench 60 lbs x 15 80 lb db x 13 90 lb db x 10 90 lb db x 8

flyes machine 3 sets x 15 reps

tries db behind head 60 lb x 15 80 x 8 and 80 x 8

lying tricep ext 75 lb pause at bottom on floor 2 sets 6-8 reps fried at end.

[ayezer]

back
5 sets pulldowns to front wide grip 8-15 reps
5 sets machine rows also 8-15 reps
face pulls for rot cuff 4 sets 15-25 reps
dbshrugs up to 105 db 8-12 reps lousy wraps
did sets <60 sec rest my son was there and limited time.

arms shoulders
close grip bench 3 sets 6 reps

w/up then 225 -245 lb
db behind had s/s db curls 8 reps each 4 ss
machiine curls s/s w machine ext hands facing face 4 sets

shoulders facepulls ss side laterals 4/4 15 -25 reps last 2 sets triple drop sets w/laterals
then front raises w/barbell 4 sets 10-15 reps 45-55 lb bar

[ayezer]

leg day
squats 10=6 reps 4 sets up to 285 x 6 w/squat bar then
4 sets of 285 x3 slow controlled reps almost pause deep at bottom
then ss leg press 2 100 plates ea side w/leg ext 15-20 reps ea 4 ss

then lying leg curls 4 sets last trip drop
seated leg curls 4 sets last set 2 drop set

[ayezer]

chest and shoulders

bench w/up 225 x 6 255 x 5 275 x 5 285 x 3 295x 3(1 force rep) 275 x 4
lying hammer bench machine 3 sets 10-12 2 plates 2 plates ea side

shoulders side and front laterals 4 ss last ss triple drop both ex.

[ayezer]

back
facepulls to w/up 3 sets
front pulldowns 4 sets last set drop set really squeezed back elbows to contract lats
hammer strength pulldowns 3 sets last set drop set
machine rows 4 sets 12-15 reps
barbell shrugs 4 sets

biceps
db curls 3 sets ssw/hammer curls 4th set only db curls 35 lb db 8 reps
machine preacher curls 4 sets/

cardio 24 min

[ayezer]

tri
bench 275 x 6 2 sets cgr bench 225 x8 then db tr ext 4 sets
had to go back to work

[mrky03]

Great workouts, you are very consistent!

[ayezer]

thanks need to get lean like you some day sorry have not checked others out have a lot of things going on.

[HeavyDutyGuy]

Just keep hitting it hard, were here!

[ayezer]

just trying to work on differnet things getting stronger thats about it thanks heavy duty guy!!!

[mrky03]

Where did you get your bands? I have been thinking about incorporating them into my training.

[ayezer]

westside barbell website he gets them from someone but I like the monster minis misted speed work last week but need it again.
If keep wts <70% max wt and get speed actually can help rehab and it increases resistance. esp upper body you can use them for pressdowns to jsut add some tension as well.

[ayezer]

bench 265 x 5 285 x 4 285 x5 last rep forced a touch
lying hammer bench 3 sets 8-12 reps 2 plates ea side to 2 plates and a 2 5
fly machine 3 sets 15 reps strectch

shoulder machine shoulder presses 4 sets 10-15 reps
side lateral machine 3 sets 12-15 reps
db rear laterals ss wside laterals 3 ss 10-12 reps

cardio 20 min

[ayezer]

back today good workout doing pullups was able to do 3 sets of 8 and 1 set of 7 and good form squeezing back so know I must be getting a little better shape.

had great lowfat chick parm tonight and over weekend not for precontest but ok for occ offseason.

after pullups undergrip pulldowns 4 sets
machine rows 4 sets last 2 drop sets 10-18 reps

hammer strength shrugs had to get home.

[ayezer]

rms cg bench w/up 185 x 8 225 x 8 245 x6 speed bench w/bands cg 3 reps fast and 6 sets tri machine ext behind head 4 sets preacher machine curls 4 sets 10-15 reps db curls 4 sets 8-12 reps

[ayezer]

felt good today am shoulder bis
dise laterals 4 sets last drop set 8-12 reps
hammer shoulder light wt 12=15reps
rear delt lateral machine 12-19 reps

face pulls 3 sets 12-15 reps for rotator was def tired back in rear delts

bi db curls 4 sets up to 30 lb db 8-12 reps
machine preacher curls bi tendon much better still kept wt 4 sets 15 reps
hammer curls 3 sets 10-12 reps

[ayezer]

plus had a day 25min cardio

cardio has picked as well as reps feel looking better which is not saying much def muich stronger in bench had a test day and raw got 2 reps w/315



back facepulls w/
pullups bw 4 sets x 8
closgrip v bar pulldowns 3 sets x 10
machine wide grip rowns 4 sets 10-12 reps last set drop set 18 total reps
mahine standing pulloever ss with undergrip pulldown 3 sets
15/8 reps
dr shrugs 5 sets 10 reps

20 min cardio

chest tris today went to a diff gym w/friend and rack either too high or to low could not get in good position. bendh bunc os sets w/275 at least 5 sets but could only do 3 reps last 2 sets did afew closer grips bench, incline hammer 4 sets last drop
fly machine 7 sets
tris close grip bench 3 sets
db bench head 3 sets
db lying ext 3 sets/

forgot 20 min cardio

[ayezer]

http://forums.rxmuscle.com/image.php?u=20106&dateline=1330305099 (http://forums.rxmuscle.com/member.php?u=20106)

Join Date: Jun 2010
Posts: 76



http://forums.rxmuscle.com/images/icons/icon1.gif long long week
long week car problems could not afford to fix my car had to find a new car. Then had to go to a conf 3 hours away for work and found 2 great to gyms to train at but had a dinner had to go to so ended up doing only cardio.

this week wed and thur cardio 30 min wed thur cardio am 25 min
then thur night at home right after driving 3 hours
chest bench 4 sets 5-6 reps last 2 sets 275 5 and 6 reps
then lying smith machine bench 4 sets 8-10 reps good pump then was exhausted had to come home.

today ss shoulders and bi and shoulders and tr
rear delt machine w/ preacher curl
rear delt 10-20 reps curls 15 reps each set 4 ss
then facepulls w/db curls
facepulls 12-20 reps db curls 8 reps up to 30 lb db curls
between these ss really almost no rest

tricep ext machine sitting behind head slight incline back
ss w/db side lateral machine
tri 4 sets 12-15 reps
side lateral machine 4 sets 10 -15 reps

db ext ss db set laterals 4 sets
tri db up to 80 lb 8-12 reps
side laterals 3 sets up to 25 lb db last 2 sets trip drop sets

then front laterals only ex 20 lb x 12 25 lb x 12 2 sets.

[ayezer]

bench w/u then 255 x 5 275 x 5 290 x 3 305 x 2 then had 1 more single w/305 and was done



vertical bench machine 5 sets 8-20 reps
flye machine 4 sets 10 reps

cardio runnign on and off 5 min and elliptical witha total of 25 min cardio felft great when done have my annual checkup tomnorrow.

[mrky03]

Keeping up the good work! Man you are strong on bench press!

[ayezer]

thanks had Dr appointment today was fasting bw 180 w/clothes no shoes but work clothes so prob 178 in shorts am fasting.

[mrky03]

That's a lot to bench press at 178!

[ayezer]

MRKY03
thanks well should be a little better but starting to fill out too actually doing more cardio running etc feel much better but 1 prob got some fluid in my new slight strain
need to get more in your kind of shape

back today
pullups ss w/facepuls
pullups bw 8 reps 4 sets last set 10 and faceplls 20 reps
undergrip pulldowns 4 sets last set drop set 8 -10 reps per set except drop
machine rows wide grip 4 sets 10 reps <30 sec rest between sets
barbell rows 4 sets 8-10 reps 135 lb bar
felt light need to go up next workout 1st time in long time barbell rows

barbell shrugs lousy wraps could not hold 235 but was light for traps

getting there. just need knee to heal and wait for my blood work from Dr.

[ayezer]

chest day felt so weak from travel and long days for work last week and holiday this weekend
bench 255 x 3 255 x 3 280 x 3 275 x 5 just exhausted need some hi rep work caught up
hs flat lying bench sl incline 2 plates each side 4 sets 8 reps
peck deck 4 sets 8-10 reps need some sleep.

[ayezer]

back training
pullups 4 x 8 bw
reverse hypers 4 sets 12 reps
barbell rows 135 x 10 155 x 8 175 x8
stiff deads 1st time in long time 3 sets 15 reps
pulldowns 7 sets 3 front 4 undergrip stretching between sets done!

[mrky03]

Staying consistent! Are you having trouble getting enough sleep? I know how much that can impact things!

[ayezer]

had a terrible bench day monday so had to redeem muscle howver plan was for arms and shoulders
bench 185 x 6 cg bench 225 x 6 reg bench 255 x 5 reg bench 275 x6 reg bench 225 x 4 cg bench 3 sec pause then 225 x 5 cg long 1-2 ct pause
tri ext behind head machine ss w/dip machine 10-15 reps 4 ss
then biceps machine preacher curls ss side laterals and front laterals 4 ss
db hammer curls ss facepulls 3 ss 8 reps hammer s 15-20 reps facepulls

reg db curls 8 reps 3 sets same time curl both arms/

[mrky03]

That's a solid workout. Getting all your nutrition in?

[HeavyDutyGuy]

Bench is a problem lift for me, like deads , 2 steps forward, 1 back. Maybe you go through the same thing. Nice workouts!

[ayezer]

thanks

[ayezer]

diet has been good lately well balanced healthy eating going to really get into it soon with blogging on diet again soon.

[mrky03]

diet has been good lately well balanced healthy eating going to really get into it soon with blogging on diet again soon.

Good, Looking forward to that.

[ayezer]

Last day of tax season my wife works for h &r block so I have my son and went to gym late this morning still not doing legs due to knee issue but feels much better.

did an extra back only 2 exercises pullups def getting alitlle leaner not much but able to do multiple sets of 8 reps and w/bw (5 sets) plus 4 sets machine rows wide grip
15 reps ss w/some abs

diet have to go to bb party at chuckie cheese so see what happens
ate some matzoh per 1 piece in box 105 cal .5 gm fat 23 cho 0 sugars 4 gm fiber made w/unbleached whole wheat flour and water.

today had 4 egg whites 1 whole egg 1/2 piace matzoh 1 slice fat free cheese and
coffee tsp skim milk

meal 2 4 oz chick breast 1 tbsp lowfat mayo 1 tsp nuts plus matzoh

challenge will be in an hour or so.

need to catch up since slept late about 1-2 meals behind.

[ayezer]

not great night at chuckie cheese but the pizza is so smal pe slice 1 slice is like a 1/4 of a real slice and my son di d not eat the chicken it was toospicy so had a couple
but good steak and veggies at night

feel just about back on track. will document full day today later.

[ayezer]

egg whites 4 1 whole egg turkey bacon 2 sl 2 whole grain pancakes
4 egg whites 2 sl turkey bacon 1 piece whole grain flat bread
lowfat chick noodle soup
4 oz chick breast 1 tbsp lowfat mayo
lowfat pocket pita
1 cup 100@ oats 1 tsp fiber
1 scopp sugar free low fat ice cream

not great but eating somethings have not ate in a while.

[mrky03]

Good going under the circumstances Adam. We've all been there! Lol You know the drill staying consistent over the long run is what counts.

[ayezer]

thanks see progress pic attached
diet 2 servings protein powder whey 1 cup oats 1 tsp fiber
chick breast nuts 1/4 potato
chick breast nuts almond pre workout plus starbucks w/some cream and splenda
slamon 8 oz lettuce lowfat blue cheese tablespoon.

Bench 225 x5 255 x 5 275 x5 275 x5 300 x 2 drop set 275 x 3 paused
flex incline machine bench palte loaded 2 45s 3 sets 8 reps deep low on choulders
pec deck light shoulder tender 3 sets <30 sec roast total 40 reps.

[ayezer]

new pic tried to download had some trouble not sure if I did already so apologize if did already.

[ayezer]

back in gym for back tody 2 x new client cancelled had me off then family things

a guy from my gym did mens physique and dave some nutr training advice and he ended up winning with the most competitiive class he told me.
He said he used my advice and obviously he did the training and diet but I guess I learned something over the years.

I need to keep going myself

back pullups bw 5 sets 10-8 reps 4 sets last set 6 reps last 2 sets <min rest
barbell r0ws 95 lb x 20 reps 145 4 sets 15 reps trying top take some strain off back keep upper body in good position no swinging and very strict.

Barbell shrugs 225 x 8 4 sets my straps help nothing basically held weight in my hand they work better on pullups and rows
pulldowns 4 sets 8-10 reps wt only 1 pulley so old fashioned pulldown.

[mrky03]

Good workout, back feeling better?

[ayezer]

upper back ok thanks lower back will see tonight at bedtime that is why went light in rows and hi reps. can't believe how light 135 felt makes we want to go heavier but
right now risk not worth it.

[mrky03]

upper back ok thanks lower back will see tonight at bedtime that is why went light in rows and hi reps. can't believe how light 135 felt makes we want to go heavier but
right now risk not worth it.

Love the bent rows but they can be tough on lower back. I like seated cable rows just as well.

[ayezer]

yes that is why went light

need more volume next workout but his gym is limited.

[ayezer]

tried leg out today some cardio and light legs almost no wt not ready yet

so did shoulders light tries
side lateral machine 3 sets 10-20 reps
smith machine front shoulder press 10-20 reps 60 lbs total added to machine<30 sec rest between sets
side lateral db 3 sets last 2 sets trip drops
rear bent over laterals 3 sets lat 2 double and trip drop sets

triceps only 1 exercise will do tris again later in week
db behind head 10-20 reps 35 to 70 lb db <30 sec rest between sets.

[ayezer]

finish chest should have waited a few more days not full recovered

bench 185 x 8 225 x 6 255 x 6 255 x 6 270 x 5 270 x 5 last 2 sets last rep was tough prob could get 6
db bench 40 lb x 20 60 x 15 80 x 10

cardio 10 min knee started to hurt some did some walking this am

[ayezer]

short of time today need to get back to diet was not off that much very busy w/work this week

triceps did not have alot of time so only cg bench 135 w/u 185 x 8 225 x 6 245 x 5 last set was tough last rep

[ayezer]

knee still some traouble got total 15 min walking but did alot of supersets and drop sets

back
pullups ss w/facepulls 4 ss
pullups 4s4 8 last set 9 reps and facepulls 15-20 reps

bentover barbell rows 95-155 lbs 20-8 reps ast not much rest between 5 sets total

front pulldwons 5 sets lsat 2 sets triple drops

barbell shrugs need some wrist straps mine are hooks which are good for back helps me feel back but jus can not really hold anything over 225 well which I usually will go up to 275 at least
lower back hypers no wt 10 reps 3 sets ss w/biceps


biceps preacher curls machine 3 sets 15 reps barbell curls olympic bar 65 lbs 3 sets 8-10 reps db hammer curls 3 sets 8 reps

diet today leftover chinese food chick egg foo young patty no suace oats 1 cup plus fiiber tsp
post workout whey protein glutamine 1 cup oats 1 tsp fiber plus 1 tbs lowfat pb

[masterschamp]

Just a matter of beibg consistent in all areas.

Keith

[Hammerfit]

knee still some traouble got total 15 min walking but did alot of supersets and drop sets

back
pullups ss w/facepulls 4 ss
pullups 4s4 8 last set 9 reps and facepulls 15-20 reps

bentover barbell rows 95-155 lbs 20-8 reps ast not much rest between 5 sets total

front pulldwons 5 sets lsat 2 sets triple drops

barbell shrugs need some wrist straps mine are hooks which are good for back helps me feel back but jus can not really hold anything over 225 well which I usually will go up to 275 at least
lower back hypers no wt 10 reps 3 sets ss w/biceps


biceps preacher curls machine 3 sets 15 reps barbell curls olympic bar 65 lbs 3 sets 8-10 reps db hammer curls 3 sets 8 reps

diet today leftover chinese food chick egg foo young patty no suace oats 1 cup plus fiiber tsp
post workout whey protein glutamine 1 cup oats 1 tsp fiber plus 1 tbs lowfat pb


versa grips best there is for grip pricey but well worth the price

[ayezer]

I like the good old fashion wraps a friend gave me the hooks and like it for back movements but don't need anything fancy

[ayezer]

chest bench 185 x 8 225 x 6 255 x 6 275 x 6 (6th rep was all I had but stupid me came back for 285 x 3 then 2 was shaking nothing left)
db bench 3 sets 15-12 65 x 15 80 x 12 80 x 10

shoulders light facepulls s/s w/machine side laterals facepulls 15-20 reps laterals 10-15 reps <45 sec rest between ss

db side laterals ss w/front laterals but 3rd side real tired

1st 20 lb db 10 each side 25 8 each side then another sets 25 then drop to 20 and then 15 all side and front ss

last 2 sets doing basically of 5 of each movement at each weight,

heart rate up need to w/knee still fluid in it and limited in cardio unless walk real slow.


diet today whey prot fiber and oats
chick breast med baked potatp
chck breast nuts

then pre workout tried some sushi from sheetz new item had shrimp in it.
4 smal pieces plus coffee

then post workout miztures of 8 oz toital of chick breast steak and turkey burger and brown rice

1/2 cup sugar free ice cream

[Hammerfit]

I like the good old fashion wraps a friend gave me the hooks and like it for back movements but don't need anything fancy


if you ever get a chance to borrow versa grips give them a try, they will add 20lbs to a conventional wrap lift since there is no stretch in material hence grip stays ultra tight

[ayezer]

thanks do nto see any one with then where I am at. Will look for it.

[ayezer]

computer problems should be back tomorrow

[ayezer]

triceps bench day bench off 2 bd raw 295 x 3 315 x 3 325 x 3 felt good cg bench 185 x5 225 x 5 245 x 5 last rep was tough then 3 sets db behind head standing up to 80 x 12 reps.

back other day pulldowns front wide 5 sets 8-12 reps db db rows up to 100 lb db reps 6-8 4 sets total
undergrip front pulldowns 4 sets 8-12 reps lower back hypers 3 set 12-15 reps

knee getting better 20 min cardio

will start logging nutr again just got computer back yesterday.

[masterschamp]

triceps bench day bench off 2 bd raw 295 x 3 315 x 3 325 x 3 felt good cg bench 185 x5 225 x 5 245 x 5 last rep was tough then 3 sets db behind head standing up to 80 x 12 reps.

back other day pulldowns front wide 5 sets 8-12 reps db db rows up to 100 lb db reps 6-8 4 sets total
undergrip front pulldowns 4 sets 8-12 reps lower back hypers 3 set 12-15 reps

knee getting better 20 min cardio

will start logging nutr again just got computer back yesterday.

Glad to hear the knee is feeling better

Keith

[ayezer]

thanks Keith

[ayezer]

cardio 1 mile and change 20 min at 3.4 rate felt good knee feeling much better

3 sets 12 reps bentover db laterals 15 lb db
4 ss front press on smith machine 2 25 lb plates total no pulleys old type smoth
side laterals 20 lb db 10-15 reps press 8-12 reps laterals last sets 10 reps press 8 reps laterals heart rate up good

diet eggwhites whole grain pancakes 1 pancakes 2 huge strawberries my sons leftovers 1 egg and 1 lean sl bacon
1 thin slice steak

oats 1 cup blue berries 1/4 cup and 1 tsp fiber

4 oz chik breast

post wk otu 2 sl wh bread 4 oz steak 1 tsp light mayo

[ayezer]

back today short time long day and meeting
4 sets pullups wide grip under control and squeeze good 4 sets 8 reps
machine rows 4 sets 15 reps
under grip pulldowns 3 sets 12 reps drop set last set
smith machine shrugs 4 sets 10 reps.

[ayezer]

what else more issues now fridge may be bad lucky for 2 year sponsor from msucle tech over now but have tons protein powder.
Lost 2 chick breasts have 2 dozen eggs better eat before go bad.

can't get to the gym today but had oats protein powder 2 servings 5 egg whites 1 yolk sandwhich 2 pieces wheat toast 1 big strawberry
oats forgot both servings had blueberries in it, ate low cal pockets had to drive and eat on the way.

Forgot also had a sweet potato med size was to eat before chick breasts went bad.

[mrky03]

Life goes on huh? It's always something! Guess you'll be in the market for a new frige huh?

[ayezer]

hopefully can be fixed cause if new frideg is needed won't have one

I think it just needs maintainance I have a contract on appliances.

[ayezer]

chest and shoulders
bench w/u bench 185 x 8 225 x 8 265 x6 265 x 7 sp bench w/bands mainly close grip 8 sets 3 reps
rear delts 3 sets 15 reps rear delt machine 4 ss side and front laterals 10-15 reps 20-15 lb db

[ayezer]

bench press 185 x 8 225 x 8 265 x 6 265 x 8 speed bench w/bands mainly cg for triceps w/bands monster minis about 85 lbs pressure 8 sets 3 reps

shoulders rear delt machine 3 sts 15 reps db side laterals ss w/front laterals 4 ss 10-15 reps 15-20 lb db last set drop det on laterals
w/all benching not doing much shoulder presses and did last sunday light presses.

[Hammerfit]

bench press 185 x 8 225 x 8 265 x 6 265 x 8 speed bench w/bands mainly cg for triceps w/bands monster minis about 85 lbs pressure 8 sets 3 reps

shoulders rear delt machine 3 sts 15 reps db side laterals ss w/front laterals 4 ss 10-15 reps 15-20 lb db last set drop det on laterals
w/all benching not doing much shoulder presses and did last sunday light presses.

Great training Adam. I agree with the pressing for delts. I don't find much need in doing shoulder presses since I do so much pressing on chest day.

[ayezer]

Thanks Mike if shoulder press light and a lot of reps and ss w/laterals usually

[ayezer]

back and bis
rotator cuff esxercises
facepulls 3 sets 15 reps
reverse hypers 4 sets 15-20 reps 20-40 lbs
pullups bw 5 sets 8-12 reps lsat 2 sets did not lose reps
wide grip pulldowns 4 sets 8 reps stretching
deads with mini band around body off rack lowest rack 135 x 8 185 x5 2 sets
again w/band around body to put xtra resistance 40-50 lbs.
shrugs w/no wrist wraps 185 x 3 sets 8 reps last set drop to 135 10 more reps
machine grip rows 6 sets wt up to heavy wt for sets 3 and 4 -6 reps then drop down next 3 sets 8-10 reps
strecthing lats.
back felt good no knee issues.

biceps preacher machine curls 4 sets 10 reps
db curls 3 sets 8-10 reps and ended each set w/3-4 hammer curls

[ayezer]

forgot to say frdge working ate alot of eggs egg whites past 2 days

today why protein oats and fiber powder
chick breast 6 oz brocc 1/4 cup 2 sl wh bread 1tsp lowfat mayo

whey prot oats 2 small pb cookies lefter oiver from my b-day

[masterschamp]

Keep hitting it hard, Adam.

Keith

[ayezer]

under weather this past weekend not more than 6 hrs sleep in per last 3 nights and yesterday only 2 hrs. Feel mcu better now had 2 hour power nap but should have taken
1 more day off did not eat any complex carbs for at least 6 hours pre workout

all in all not bad but should have went light bench bar x 25 95 x 20 135 x 15 185 x 10 225 x 6 275 x 3 wt not heavy but just ran out of steam and 285 x 3
dissapointing since 265 x 7 last week but not bad considering health, sleep and nutrtiion
then lying hammer strength flat(sligth incline) bench 1 plate and 25 each side 2 sets 15 then add another 25 and again 15 then another 25 and 11 reps then drop
2 more drops sets removing 25's
I used to not like hs too much but good pump.

machine flyes 3 sets 15 light but need to go home and a bit more sleep.

[ayezer]

1st leg workout in at leat 1 1/2 months squat only up to 145 4 sets of 10 real deep no pain. lying leg curls last set rushed a little 3 sets of ten last set slight feeling on last set.

[mrky03]

Good to be squating again!

[Hammerfit]

1st leg workout in at leat 1 1/2 months squat only up to 145 4 sets of 10 real deep no pain. lying leg curls last set rushed a little 3 sets of ten last set slight feeling on last set.


Awesome Adam. Glad to see you getting in the leg work. Get plenty up warmups in before squatting and you should be fine. Pre- fatiguing is paramount to prevent injury.

[ayezer]

yes well did some cardio and still a little fluid in my knee

back rotator cuff exercises
front wide grip pulldowns 5 sets 8-15 reps
wide grip seated rows 3 sets 10-15 reps last set trip drop
undergrip pulldowns 3 sets 8-10 reps
lying at 45 degree angle palte loaded row 3 sets 8-12 reps
facepulls 3 sets 8-12 reps

biceps machine preacher curls 4 sets 8-12 reps
barbell curls 4 sets 8-12 reps.

[ayezer]

did some benching sets of 275 x 3 then 2 sets of 5 w/275 and last set was tough then 4 setscg bench real slow and controlled w/pauses and sets of 6-8 w/185
then tri ext machine 5 sets up and down 8-15 reps
tris sore for 2 days later still

then light shoulders ss front and side laterals 4 ss w/drop sets for both exercises last set prob about 12-15 reps ea exercise in ss

[ayezer]

debating doing the rx muscle challange Friday my wife out of town so me and my son going around pcik up from daycare then football.

[ayezer]

going to be a crazy week w/ upcoming holiday work family etc.

diet cleaning up well lean steaK breakfast on ay to work w/ coffee
then oats and prot blue berries a few nuts
lean steak veggies
oats prot powder

then 350 kcal beef wrap w/pesto

then salmon and 1/2 baked sweet pot

sugar free ice cream 1/3 cup

speed powerlifting training

chest /shoulders real sore needed a speed day bench/bar wt 135 + monster mins double 10 sets 3 reps (30-45 sec bwtween sets)rotating med gr. wide and cg 10 sets 3 reps post w/u then 3 sets flat db presses 65 x 15 75 x 12 80 x 10 then for tri db ext 2 arm 5 sets 65 x 8 70 x 8 75 x 8 80 x8 80 x8 1 arm db ext behind head 15 lb db 3 sets 15 reps then db side and front laterals ss 15 lb db 4 ss 10-12 reps then 1 ss 12 lb db 15 reps each felt great needed a fast higher rep workout.
got great pump in triceps and burn in shoulders and got my heart rate up

[Hammerfit]

going to be a crazy week w/ upcoming holiday work family etc.

diet cleaning up well lean steaK breakfast on ay to work w/ coffee
then oats and prot blue berries a few nuts
lean steak veggies
oats prot powder

then 350 kcal beef wrap w/pesto

then salmon and 1/2 baked sweet pot

sugar free ice cream 1/3 cup

speed powerlifting training

chest /shoulders real sore needed a speed day bench/bar wt 135 + monster mins double 10 sets 3 reps (30-45 sec bwtween sets)rotating med gr. wide and cg 10 sets 3 reps post w/u then 3 sets flat db presses 65 x 15 75 x 12 80 x 10 then for tri db ext 2 arm 5 sets 65 x 8 70 x 8 75 x 8 80 x8 80 x8 1 arm db ext behind head 15 lb db 3 sets 15 reps then db side and front laterals ss 15 lb db 4 ss 10-12 reps then 1 ss 12 lb db 15 reps each felt great needed a fast higher rep workout.
got great pump in triceps and burn in shoulders and got my heart rate up


Love the changeup! Nothing like a swolled up pump!

[masterschamp]

Good job, Adam....keep pushing it!

Keith

[ayezer]

Thanks to all for support

pulled a muscle in back stretching this morning when woke up mid back by right under scapula hurt w/shrugs today not pulldowns or rows so must be in rhomboids and lower traps in back

facepulls 3 sets 15 reps to w/u
pulldowns to front wide grip 5 sets 8-15 reps last set trip drop full ext slow and squeeze and stretch in between sets
machine rows 4 sets 8-10 reps
barbell rows 135 3 sets 12 reps
barbell shrugs 225 traps/ hurt
db shrugs 65 ok less pain then 80 lb and 90 lb 2 sets 8-10 reps/set

machine preacher curls 4 sets 12-15 reps
barbell curls up to 80 lb bar 6-10 reps

had to go back to work

[ayezer]

I am going to be doing the summer abs contest so not sure where I will log.

[Hammerfit]

I am going to be doing the summer abs contest so not sure where I will log.

Awesome Adam keep us updated on progress...........hanging leg raises baby!

[ayezer]

yes to the leg raises
well also will f/u post 8 weeks and eval for a bb contest still bench press contest hopefully to but much leaner bw.

[ayezer]

getttng ready for this contest but good pump workout again

bench alot of reps at least for me 135 w/u 185 w/u 185 x 10 225 x 8 250 x8 265 was tired but got 6
then smith bench slight incline like a 30 degree angle 2 plates ech side x 10 3 plates each side x 4 heavier than thought
22 paltes and a 25 each side x 8 then 2 plates each siode x 8 done

facepulls 3 sets 15-20 reps
side and front laterals ss 3 sets 8-15 reps not much rest between sets heart rate up but again good pump and joints feeling much better.

[ayezer]

June 1st starts Rx contest long holiday weekend setback on knee will be posting in SNAC on diet training supplement

[ayezer]

running late parents flight cancelled so had to get them

tris cg bench 135 x 15 185 x 12 225 x 10 db tri ext behind head 65 x 8 80 x 8 85 x 8 barbell ext lying olympic barbell 65 x 10 75 x10 65 x 12
straight leg raises not hanging yet but from the leg raise machine 2 sets 10

[ayezer]

back pullups bw wide grip to front 5 sets 8 reps ss 1st 3 sets w/facepulls 15 reps
barbell bentover rows 135-155 4 sets 8-10 reps
power rack deads 225-275 5 reps have not done anything similar in ages just wanted to feel the weight did not use wraps

wide grip but neutral grip pulldowns 3 sets 7-10 reps
db shrugs 65-105 lb db 7-15 reps

biceps preacher machine curls 4 sets 8-15 reps
db curls 4 sets 6-10 reps 25-35 lb db < minute rest

[ayezer]

started rx muscle summer abs contest
need to lose the bodyfat got shipment of SNAC today plus Tads diet and Cardio rec and lucky for me knee is better ready for the cardio.

Had a busy day at work a meeting that could have thrown my diet off but had my food ready and with me. I like to train heavy have done powerlifting in past but so many aches and pains I only bench heavy it helps my chest arms and shoulders.

My high carb days will be my bench days
today bench did lower reps today but went ok w/u then 255 x 3 275 x3 285 x4 normally more reps but wanted to go a little heavier.
Hammer strength lying bench very slight incline about 30 degrees 2 plates each side 12 then add 25 each side x 8 then again x 6 drop set remove 25 for another 6 reps

then flye machine 3 sets x 10-12
then face pulls for rear delts have to do after bench help rototars
side lateral machine 4 sets 12-15 reps last set trip drop has small plates you can add and drop without getting up.
front laterals 4 sets 8-12 reps last set trip drop also

did tris on tuesday.

now off to my sons football practice

[Hammerfit]

started rx muscle summer abs contest
need to lose the bodyfat got shipment of SNAC today plus Tads diet and Cardio rec and lucky for me knee is better ready for the cardio.

Had a busy day at work a meeting that could have thrown my diet off but had my food ready and with me. I like to train heavy have done powerlifting in past but so many aches and pains I only bench heavy it helps my chest arms and shoulders.

My high carb days will be my bench days
today bench did lower reps today but went ok w/u then 255 x 3 275 x3 285 x4 normally more reps but wanted to go a little heavier.
Hammer strength lying bench very slight incline about 30 degrees 2 plates each side 12 then add 25 each side x 8 then again x 6 drop set remove 25 for another 6 reps

then flye machine 3 sets x 10-12
then face pulls for rear delts have to do after bench help rototars
side lateral machine 4 sets 12-15 reps last set trip drop has small plates you can add and drop without getting up.
front laterals 4 sets 8-12 reps last set trip drop also

did tris on tuesday.

now off to my sons football practice


Adam try some fasting full body circuits focusing on core for cardio that way you wont be stressing the knee out and its much better for tightening abs than regular cardio 30 mins as fast as you can go through circuits of 4-6 exercises for 20 reps ea...rest 30 seconds then repeat 4 times

[ayezer]

yes I agree thanks MIke I have been kind of doing that other than basic bench doing faster less reps more drop sets etc but should do really light circuit you are right.

[ayezer]

122243122244122245122242
the first pic of front pose is after 1 week and the back pose the second pic is afte 1 week

[ayezer]

123106123107finally making some progress in rx muscle snac summer abs contest

[mrky03]

I can see a difference, persistence pays off. Just stay on track!

[ayezer]

thanks alot!!!
it was 2 weeks in time and 1 st week could hardly do cardio due to knee but now knee is good.

[Hammerfit]

thanks alot!!!
it was 2 weeks in time and 1 st week could hardly do cardio due to knee but now knee is good.


Looking good Adam def see the difference...keep it up

[ayezer]

thanks Mike needed this to get going again
will get back to checking on you guys here very soon.

[ayezer]

1235791235804th week working hard diet and cardio

[masterschamp]

Looking good, Adam

[mrky03]

Keep it up Adam!

[masterschamp]

Adam....there a minor and major bumps along the way for everyone in this life. Managing them AND staying focused is the key.....keep that fire burning.

Keith

[ayezer]

thanks to all this week will be huge challamge vacation w/family

[Hammerfit]

Eat Smart......looking great, keep it up~

[ayezer]

thanks mike deads today 275 x 8 with room for more

[mrky03]

thanks to all this week will be huge challamge vacation w/family

It is a challenge, I just returned from mine. I actually lost weight!

[ayezer]

125414 125416back from vacation and was not able to f/u diet close to how would for the rx muscle contst but still made progess on the left is the first day of contest and the right is the end of the 4th week I am pretty sure.

today benched w/low carb only from cashews so did not have alot of stored glycogen ran out at end of bench press w/u 185 x 8 225 x 8 250 x 6 starting to run out of energy then 275 x 3 then with tunbe under lower back forces emphasis on chest take leg drive and very controlled reps 275 x 3 with almost pause like bench felt easier but ran out of glycogen then db presses 4 sets 3 w/ 80 lb db sets of 10 reps but went very low below chest got home midnight last night was very tired but ran on treadmill with some walking and should be back on track tomorrow.

sorry for long winded log. also did deads 315 x 3 confortable 2-3 more but save for next week plus pullups getting easier all the time 4 sets 10 reps
plus machine plate loaded rows 4 sets 8 reps.

[Hammerfit]

125414 125416back from vacation and was not able to f/u diet close to how would for the rx muscle contst but still made progess on the left is the first day of contest and the right is the end of the 4th week I am pretty sure.

today benched w/low carb only from cashews so did not have alot of stored glycogen ran out at end of bench press w/u 185 x 8 225 x 8 250 x 6 starting to run out of energy then 275 x 3 then with tunbe under lower back forces emphasis on chest take leg drive and very controlled reps 275 x 3 with almost pause like bench felt easier but ran out of glycogen then db presses 4 sets 3 w/ 80 lb db sets of 10 reps but went very low below chest got home midnight last night was very tired but ran on treadmill with some walking and should be back on track tomorrow.

sorry for long winded log. also did deads 315 x 3 confortable 2-3 more but save for next week plus pullups getting easier all the time 4 sets 10 reps
plus machine plate loaded rows 4 sets 8 reps.


Looking good Adam keep up the hard work!

[ayezer]

Thanks Mike

[ayezer]

got sick but I guess have been training hard enough diet and cardio a day or two won't hurt now and even a break might help.125831

[ayezer]

have 1 week left in rx contest has been hard w/ my wife's new job watching my son and injuries and vacation in the middle I have done my best 1 week left.127218127219127220127221127222127223
all are before and after pics so far.

[ayezer]

127483

[Hammerfit]

127483DEf

[Hammerfit]

127483def see the improvements great job keep it up

[ayezer]

thanks Mike really think now ready to stick through it til next year can stick with it maybe masters nats lightweight I am still in the 170's 172 about
weighed 177 today with clothes shoes lab coat about 5-6 lb clothes and with diet starting to up carbs and looking better even.

thanks to everyone's support.

[ayezer]

as life goes my wife is working an over night shift job so with my son it is tough.
I want to get home in time to let her sleep but she is not sleeping enough in the day I tell her it will catch upo eventually.

1 week left in rx muscle contest whatever happens it got me in motion.

workouts w/my wife's sched experiment stage

today chest
hammer strength flat lying bench 1 plate each side w/up then 2 plates ea side (4 total) 15 reps then 2 1/2 plates each side so 4 45 's and 2 25 's
6 reps then 3 plates each side (6 total plates) 6 reps and then another set of 5 reps felt good
then flat bench with 55 lb thick bar 195 lbs 5 reps 3 sec pause then 235 lbs 3 sets r3 reps w/again 3 sec pause 1 st set could have had 5 reps
but good workout then did cardio hi intensity for 21 min needed to get home burned 250 kcals real good sweat did over 2 miles on olyptical in 21 min.

[ayezer]

128453keep going still trying to lift heavy with resticted kcals and tons or cardio
deads off blocks 275 x5 still had 2-3 more reps close grip bench 280 x 1 have lost 12 lbs in about 7 1/2 weeks I think

[ayezer]

128832128833
after last pic 1st pic

[ayezer]

did legs today 1st time in 2 weekls w/rx muscle summer abs contesst ended and not so mch focus on pure cardio going to get bacl topower training
but legs need some squat conditioning and was short of time as gym closes at 5 pm and had to go to work

so used 55 lb squat bar for 15 reps very fast explosive spped then 105 x 15 same way then 145 same way but for 12 reps then 195 for 10 reps
and 8 reps same way. then did 3 sets 12 reps reverse hyoers 50 lbs.

did a shoulder workout Friday first real shoulder workout as was doing triests to concentrate more on cardio then building my shoulders
did cg bench 1st 95 x 8 135 x 8 225 x 5 was close on grip and 225 had a few more reps but no spot.

then side laterals 15lb db x 15 20 x 12 reps 25 x 8 reps then 30 x 5 then 15 x 12



not exactly sure but thing if can get going and look much better will eval in sept oct but for now bacsic bb

then db shoulder press 40 x 12 45 x 12 50 x 12 ages since did db presses

did rear delts earlier week w/ chest

[HeavyDutyGuy]

How did you do? Going more for bulk and power for fall/winter?

[ayezer]

not sure who won yet but happy with how I did lost a bunch of inches abs showing still feel strong going to try to keep it going
cut back on cardio to 20 min sessions eat healthy
train heavy basic power tyoe bb

today bench press 185 x8 225x6 250 x 6 265x 6 incl bench 135 x 15 165 x 8 175 x 6 135 x 12pec deck 3 sets 15 reps ss w/rear delt machine for pre hab 12 repsr129051I feel I have been still getting better and leaner yet w/increased carbs but cont w/cardio but not the 50-60 min version.

[ayezer]

good shoulder arm workout
db side laterals 15 lb x 15 20 x 15 25 x 8 2 sets then drop to 15 lb db for 12
db shoulder press 45 x 12 50 x 10 55 x 10

cg bench 95 lb x 15 135 x 12 185 x 10 225 x 6 245 x 5
db ext behind head 70 x 10 80 x8 85 x 8

tri press down 4 sets 12-15 reps 110 lbs on old fashioned pressdown machine last set 90 lb x 15129262

[ayezer]

Welllsot the contest disappointed but the way it goes had so much family stuff going on had 2 weeks could not get it to the gym hardly at all so
in bsically 6 weeks see below129263129264129265

[ayezer]

Well lost the contest disappointed but the way it goes had so much family stuff going on had 2 weeks could not get it to the gym hardly at all so
in bsically 6 weeks see next to here129263129264129265

[ayezer]

decent back day working up to increasing volume so can do 7 sets

pullups to front wide grip 4 sets 10 reps good stretch at bottom and strict form and stretching in between sets
pulldowns to front again strict form good stretch 4 sets 8-10 reps

then cable lwo pulley rows 4 sets 8-12 reps focus on form again
then 4 sets machine chest supported rows 12-15 reps last set drop set

then db shrugs 60lb x 10 80lb x 10 90lb x 10 100lb x 8 reps

biceps went fast 20-35 lb 8 reps until last set 30 sec rest between
then pracher machine curls 10 reps 30 sec rest 4 sets lsat set 8 reps then drop for 6 reps