pic finally lost some bodyfat not much

**ayezer** · 10-15-2011, 01:03 PM

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** · 10-15-2011, 01:16 PM

whats your best competition bench?
best gym bench?

**ayezer** · 10-15-2011, 02:09 PM

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

**BC123Jm** · 10-15-2011, 02:11 PM

Originally Posted by ayezer

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

Natty?

**ayezer** · 10-15-2011, 02:32 PM

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** · 10-15-2011, 03:23 PM

Originally Posted by 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.

you def have the chest and shoulder thickness for BB

**ayezer** · 10-15-2011, 05:54 PM

thanks years of heavy bench shoulder presses in yonger days

wheels behind due to back problems from some heavy pulls

**Hammerfit** · 10-16-2011, 10:00 AM

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** · 10-16-2011, 01:17 PM

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** · 10-18-2011, 02:45 AM

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

**ayezer** · 10-18-2011, 08:14 PM

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** · 10-18-2011, 08:22 PM

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** · 10-20-2011, 08:03 PM

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** · 10-24-2011, 07:01 PM

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** · 10-24-2011, 07:47 PM

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!