Offseason and deciding plan

[ayezer]

possibly powerlifting training for it and still want to get onstage again see pics below current offseason pic gained a few lbs since m4 contest but stil abs peak through occasionally.

had my annual physical bp good Dr stated by physical looked good but waiting for blood work last year fasting bg was abit up need to follow may be sing need to be leaner and follow low carb diet.

Bw 175lbs w/about 4 lbs clothes on so estimate 171lbs fasting but still liquids
bench 275 x 7 reps just a tap for 8th rep after 2nd set of 275

great leg work today feel good leg presses 1st to preexhaust legs for squats
leg press 3 sets last set w/400 lbs added to leg press 20 reps
then squats very deep 4 sets 7-8 reps last sets 7 reps 235 no spot but legs were shaking more from the leg presses and depth on squats.

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ayezer side chest black and white.jpg

[ayezer]

forgot my son stuck all kinds stickers on my hands.

[Granite-Dawg]

nice stickers.. Maybe should try the anabolic diet by Mauro DiPasquale if you are power lifting. It is a CKD and is a good long term solution for many still training heavy while leaning out.

[ayezer]

yes maybe a good idea thanks appreciate the info he used to have articles in Powerlifting usa.
Always like Maurio's articles.

[Jordan Coburn]

What does your diet currently look like?

[ayezer]

Scan_1.jpgin blue (2).jpgwell not anything real specific just trying to eat healthy well balanced depends on finances
at certain times of month. My son has last month of daycare almost $500.00 a month + other bills so should help us out of course there will be other programs for him.

usually 100% oats plus prot powder 2-3 x day, chick thigh or breast and broccoli sometimes add potato, of course when down to last few dollars before payday and my wife gets some free food from work eat some turkey and cheese or beef sandwhich usually don't eat the bread.
last Friday free lunch and had no other food shared lasagna and 2 chick wings for lunch.

Let me say I am a Registered Dietitian/Licensed Nutritionist and know how to diet eat clean.
In later years the keto diet does best for me buy eating nuts at work allows me to low carb and not lose my mind at work. I have a pretty important job analyze labs in medical field and have the benefits for my family so I can not afford to let dieting affect my job.
1st pic was prob best show I looked in show and next pic was 2 years ago when still needed a few more weeks.

[TonyElTigre]

Wow look at that progress! You are really coming along well. I think you are on the right track. Do you keep up with your macros well? What about your meals? How often and how many do you eat?

[ayezer]

well no above pics were past contest pics not now would love to get like that again but a lot of things in life especially time and finances/

[ayezer]

Wow look at that progress! You are really coming along well. I think you are on the right track. Do you keep up with your macros well? What about your meals? How often and how many do you eat?

I do not count anything now above pics were contest pics in past 1 was fall 2010 really needed 2-3 more weeks. With my work and family situation prob need to stay leaner as week to week the time I can spend in the gym is limited at times.

[ayezer]

more offseason pics eating healthy well balanced nothing specific.
Plan soon.
could not see pics before download some computer problems
if diet for bb I am about 170-172 am fasting not sure about dry however but would want to lose 20 lbs on no supplements of anykind right now other than fish oils multivit.

Should plan what I want to do soon.

[ayezer]

bench 225 x 20 at bw 170-173

[ayezer]

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

bench 225 x 20 at bw 170-173

[ayezer]

012.jpg008.jpgcurrent pics logging for IML
plus powerlifting training for a contest at min bench contest

lifts at bw 174 am dry 275 x 8 300 x 4 320 x2 335 x 1 feel if just test max possibly can get 340.

[ayezer]

bw forgot to check this am but with a lot of nagging injuries lifting lighter all the time higher reps
bw about 177 am-178 am
yesterday set pr on db flat bench 75 lb db x 20 reps with my workout
40 lb db x 12 60 x15 75 x 20 brop 75 x 10

will do a bench day later week

so did back
pullups front hs pulldowns and cab le raows 3 sets each <45 -60 sec rest 9 sets

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[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.