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Thread: SNAC Summer-Abs: Ayezer
07-15-2012, 12:27 PM #91
another setback got a cold felt it started Friday night did >1 hr cardio on sat but Sunday need to take it easy taking some cold med and chick noodle soup onl 140 kcals per can and 20 gram cho.
07-15-2012, 03:51 PM #92
finally feeling better lost my appetite not eating great so ate a few things not rec and should have done cardio today in past would have but have to go to work tomorrow and need to feel right. so looked in mirror and feel look a little better so next week to week 1 1/2 need to give it my all again.july 15 front shoulder.jpg
07-16-2012, 08:02 PM #93
ok well feel better 2nd time over the contest had to stop training temporarily. Ready to restart tomorrow.
07-16-2012, 08:30 PM #94
I see some vascularity in your shoulders!
07-16-2012, 09:40 PM #95
Delts are looking round!
07-17-2012, 09:45 PM #96
thamls years of heavy benching
good max effort westside wkout today
bench w/up 135 and 185 then went to pin press in power rack but starting touching chest some call a dead baench press since no momentum no reflex from the down part of motion wish I had someone film but going to gym in am since family issues so gym was pretty empty at tme and I have no way to put on line presently
used a texas bar(55lb bar) in power rack so from 185 right to 235 x 3 and then 285 x 1 (forgot it was the 55 lb bar) it was an all out rep
then eb press 3 sets 15 reps w/70 lb db
then triceps machine ext behind head ss w/ machine dip 4 sets 8 reps ext and 12-15 reps dips
could feel tris still sore from last week,
then what is called darts but lying flat db ext instead for bar motion similar to throughing darts 25 lb 's 2 sets 8 reps and really could still feel soreness.
then olyptical and felt great heart rate up and good sweat. abs looked great at least for recent months post workout did not look as good later esp after earting some na today.
I had to pick my son up at day and he wanted McD's so I was going to make some healthy fries from scratch instead but when got home he wanted Spaghetti and meatballs I had egg whites and 1/s bp as my meal. gym am again tomorro and then pick my son up post work and take to play tennis. I can't wait to watch him play he has some good coordination for a young age I think.
07-18-2012, 10:53 AM #97
- Join Date
- Feb 2009
- SallyAnneVille, USA.
- Rep Power
make sure you guys are updating the thread in muscle central too! keep up the good work. we are on the home stretch!
07-18-2012, 08:27 PM #98
still more to go but little by little getting closerabs july 18 12.jpg
07-19-2012, 10:27 PM #99
good back wk out pullups 5 sets 10 reps feel easier less rest nice and deep good squeeze at top then pulldowns wide grip ss
w/wide grip machine rows 4 ss 8-10 reps per set last set trip drop for rows
then ss palte loaded rows w/ db sr\hrugs and went up to 105 lb last set 8 reps
thanks to PED for this wkout for sure no chos prior to wkout going to try to get a wkout video on this week very tough my phone can not download videos and have no pne at gym to film hopefully get someone this weekend to film w.\/my best ex bench deads pullups.
Last edited by ayezer; 07-19-2012 at 10:31 PM. Reason: lusy pic lighting exposure etc
07-20-2012, 07:49 PM #100
Friday July 20th
had a good day training today was going to do a double session but my son woke me up at 4:00 am and I then had trouble going back to bed so could not wake up in time.
I got to the gym after work today and did a speed chest and shoulders wkout
bench w/u 95 x 10 135 x 8 185 x8
then band bench 145 w/moster minis doubled and 9 sets 3 reps <45 sec rest and rotate wide grip cg and med grip
then db bench 80 lb 3 sets of 8 reps.
the front and side laterals 15 lb 10 rep ea then 20 lb db same then 25 lb felt like 50 lb db did not rest more than 45 sec between
then went to 25 lb for ss did trip drop set on both side and front laterals
then did rear lateral on machine 3 sets 12 reps ss with leg raises hanging straight leg 10 reps and 5 reps bent ran back and forth between
the on olyptical did 4 1/2 miles 500 cal
sweating good as my eyes were burning.002.jpg003.jpg001.jpgpics taken after eating my other camera post workout no food my son broke.
Last edited by ayezer; 07-20-2012 at 07:50 PM.
07-20-2012, 11:13 PM #101
- Join Date
- Feb 2009
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Rep Power
07-21-2012, 02:42 PM #102
biceps today ss w/more abs 8 sets biceps 3 machine preacher curls ss w/hanging leg raises and db curls 5 ss w/ cruches went up to 35 lb db curls and really no rest between sets and running and jogging back and forth good cardio today 650 kcals burned so trying to end strong.
07-21-2012, 07:04 PM #103
650 CALORIES!!! great job man!!!
07-22-2012, 02:43 PM #104
today again 680 kcals w/cardio and before cardio 4 sets of pullups 10-12 reps felt so light and also machine rows 4 sets 12-15 reps
have to do so much cardio as with my wife's new job not sure how much time will have in gym this week.
My son broke my camera and have to use my wife's camera so can not take pics always when needed. It is almost over a tough time w/vacation when only did cardio really 2 days out of the days vacation I ate healthy but just could not stick to the plan. The fist 2 weeks I could not go all out due to knee pain which has been 100% pain free last 4 weeks of contest. I am a fighter however even still at 47 years old will give my best. So again not sure how this will go rest of week even how many times get to gym and for how long. Good luck to all.
07-22-2012, 11:08 PM #105
- Join Date
- Aug 2010
- Rep Power
You've made great changes Ayezar. Awesome job!
07-23-2012, 09:37 PM #106
thanks leg day
With only a few days to go had a great leg day nop pain.
I have been able to do cardio no pain and really bring up the intensity.
also was keeping carbs down but since I have gone up on carbs look better I think.
Legs today front squats 3 sets 12 reps very deep then ss leg ext leg curls 15-20 reps then reverse hypers 4 sets 1 st no wt 15 reps 3 sets 50 lbs 12 reps
then did rear squats 95 lbs 2 sets 12-15 reps very deep no pain felt great evident need good warm-up002.jpg
07-24-2012, 07:45 AM #107
07-24-2012, 06:12 PM #108
hoping to get back
onstage.jpghoping to get back there still need some more bf loss before think about that again esp w/my family limited on time at gym.
07-24-2012, 08:26 PM #109
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
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.
07-25-2012, 04:27 PM #110
Good progress buddy, just keep at it. Double your efforts. It is the home stretch buddy! Increase cardio intensity, time, and cut your carb levels in half for the last 4 meals of your day! This should help you pull in the final changes you will need buddy. Keep up the good work. Remember this is all for you!
07-25-2012, 04:31 PM #111
07-25-2012, 07:36 PM #112
07-25-2012, 07:40 PM #113
ok thanks to all guys yes had a good really upping the cardio going to do my best and will cut the carbs down as stated.
back pullups bw 3 sets 11-12 reps ss w straight legr raises hanging w/arms supported and getting 15 reps straight leg now
then ss machine rows 12 -15 reps w/undergrip pulldowns and then cardio upped the intensity basically ran 3 miles in 31 min then played some tiennis nnot mcu but outside.
rady to give ot all unfortuntaley my wife working nights was supposed to meet me but she changed plans so cut my cardio about 10-15 min it is starting to a probelm as she is not sleeping enough when should.
07-26-2012, 07:59 AM #114
will do my best but do to my wife's job and the not able to afford daycare just limited time wise certain days only have 1 hr to 30 min in the gym that is it.
It is very difficult and my son's sprots and activies that I have to take him to as my wife worked this week 11p, to 7 am I cna make up for some over the weekend but it never is the same. REgardless how this works out having a vacation in the middle my mom's 70th birthday and had to spend time with my parents and family and just could not fillow diet and the 1st week could not even do more than a few minutes of cardio due to pain in knee. It is what it is I will accept the results.
07-27-2012, 11:38 PM #115
well been able to up cardio intensity last couple of days prob last days can do hour cardio will be sunday my wife's job changes shifts again so will be tough watching my son.
down at least 10 lbs since started feel like lost 2 weeks 1 w/injury and 1 on vacation for my mom's 70th borthday so feel lost 10 lbs in 5-6 weeks of going 100%
really felt weak today but when done going back to powerlifting for a while while keeping clean diet but up carbs again and keep cardio but only 20 min 3-4 days week.
So today did triceps started w/cg and max attempt 225 x 5 250 x 2 270 x 1 easy 280 x 1 tough prob 9.5 out of town not bad for <40 carbs by that time in the day.
then did behind head db tri ext 65 x 8 75 x 8 80 x 8 then machine tri ext ss w/rope pressdown 8 reps ext and 15 reps press down 4 ss then my hour cardio
feeling it a little in knee now and definately did not have zip today still did 5.5 miles about and 610 kcals burned yesterday closer to 6 miles and 650 cals burned.
07-28-2012, 04:23 PM #116
well last 4 days have had time for 1 hr cardio ist time in 3-4 weeks
diet keeping carbs really down
training today pullups 4 sets bw 12 reps 12 reps 11 reps 10 reps then front, side and rear laterals trisets 3 total trisets 15 reps each
then deadlifts off block 225 x 8 275 x 5 was feeling light headed then db shrugs 3 sets 80 lb 90 lb 105 lb db 8 reps each/
then my hour cardio was rough burned 610 cardio left knee hurt some
tvs can't here I do not have head phones no ipod we have financials so rather spend money on food gas and my childs activies.
Last edited by ayezer; 07-28-2012 at 04:24 PM.
07-29-2012, 02:21 PM #117
had a dinner party with family last night stick to plan low carb diet woke up today hams and lwoer back nice and sore glad did not kill the deads by not going to failure w/max wt med heavy w/275 x 5 off block so had to take my car in today breaks were not fixed 100% it was still under warranty so no charge for adjustment so did some walking at mall while waiting for car then back to gym and did olyptical again felt better raised intensity and did less time but felt great when got off instead of usual hour which when do 60 min cardio or more day after day it breaks down muscls joints ache esp if you are 47 like me!
I am going to do my best next couple of days but it is what it is with commitments with family my sons sports I have multiple responsibilities. I remember my younger bb days double sessions 5 days a week. my body could take it as well as stricter in diet as you age I think the key is too stay leaner so you do not have to have as drastic diet cardio because of both family commitments and wear and tear on body are impossible to deal with.
07-29-2012, 02:35 PM #118
07-29-2012, 09:05 PM #119
07-30-2012, 09:34 PM #120
had a good chest day on low cal had to drum up energy flat bar bench 185 x 8 225 x8 245 x 8 255 x7 then drop set 255 x4 225 x 4 no rest
then incline barbell 135 x12 185 x 5 2 aets 2nd set drop set -135 x 15 then pec deck 2 sets 15 -20 reps ss w/rear delt machine for pre hab 3 sets 12 reps
below are some of the activities w.my son over the 2 months and more
07-30-2012, 09:48 PM #121
feel shape is better
07-31-2012, 07:33 PM #122
Attachment 128667Attachment 128668Attachment 128669Attachment 128672001 (2).jpg003.jpgfeel great regardless how this ends. The first 4 are
after today 7/31/12 at start after 7/31/12 at start today 7/31/12 7/31/12
had a great back workout pullups 5 sets of 10-12 reps then ss pulldowns and machine rows then ss a chest supported hammer strength type machine heavy wt 8 reps each arm ss w/db shrugs up 10 105 lb db then did arms tri ext machine ss /wpreacher machine curls 15- reps each then rope pressdowns w/light barbell curls 8-12 reps bi 15 rep pressdowns then db curls 3 sets up to 35 lb db ss w/db behind head 8-12 reps each up to 70 lb db
no rest between anything excpet to catch breath a few sec and to get from one ex to another feel great.
Weight down to 168 am from 179-181 lbs waist down 3 in 35-36" in pants to fit in 32 to 33" shorts slacks so stamina is up feel great.
As for future need a slight break from strict strict diet and cardio as with my wifes new job and activities and day care need to catch up with things.
Want to maintain for a while and eval for bodybuilding and still work on weakness before compete. If I can stay here or get leaner it is not as stressful.
If powerlifting I feel lb for lb much stronger and that is with low carbs calories and cardio crazy.
I unfortunatley do not have a camera to take to gym with me have to use my wife's camera to as oru schedule's are opposite so things are difficult to plan this out.
As I have said before the 1st week I could not do hardly any cardio with my bad knee, MY knee did not get 100% until 3-4th week then had to go on vacation for my mom's 70th b-day she lives in another state and do not get to see my parents to much so had to do it and only did cardio 3 times out of 7 days and trained w/weights only days. Also being 47 years old is not easy but then look at masters nats have always wanted to do that show.
I will see how things go.
I will have a pic tomorrow w.newspaper to end but overall it has been great thanks RX Muscle, SNAC and Tad.
07-31-2012, 07:36 PM #123
07-31-2012, 07:41 PM #124
after 7/31/12 before better look at before and after
Last edited by ayezer; 07-31-2012 at 07:42 PM.
07-31-2012, 10:43 PM #125
sorry for enlarged pic above was trying to delete
07-31-2012, 10:47 PM #126
upping carbs again
08-01-2012, 04:18 PM #127
last day upping carbs getting better
last day upping carbs getting better cut cardio still need alot more to go but since the last day felt not going to change that much and possibly upping carbs
and sodium may be soaked by muscles some. I am no where lean enough for this to really work so may help some.
attached is a pic a little blurry but have to take my son to tennis and then wait for my wife to come for final pic w/newspaper.last day aug 1.jpg
08-01-2012, 10:04 PM #128
well finally done it was a long 8 weeks I have not done a bb in a while I tried my best to treat as such but with family obligation, my wife having been unemployed and finally starting a new job, my sons tennis, tee ball, football, swimming had one and 1 time 2 of them per week.
Plus taking my son to daycare picking him up taking him to work the financial problems, injuries could not do cardio for 1 week of the contest barely.
I could not take videos my phone can not do those things and my wifes schedule we just can not be in the gym together.
All in all happy with progress although I know I could do more but it does not matter it is what it is.
I feel great lb for lb stronger still at now 168 down from 181 also down 3-4 sizes on slacks and shorts.
I have much more stamina and still while dieting and cardio still bench and pull ff blocks and pullups feel real strong.
I also can now do a bunch of straight leg lifts hanging in leg lift machine.
well here is the final before and after pic001.jpgjune1 summer abs start.jpgkings of bench 4.jpgjune1 front pose.jpg002.jpg
08-01-2012, 10:05 PM #129
again final pic
08-02-2012, 02:39 PM #130
- Join Date
- Feb 2009
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Rep Power
08-02-2012, 02:57 PM #131
08-06-2012, 08:11 PM #132
Thanks Tad still plusgging away
eating healthy but incread carbs cut back on cardio to 20 min
good bench chest day
bench 185 x 8 225 x 6 250 x 6 good speed 265 x 6 last tough rep
incline bench 135 x 15 165 x 8 175 x 6 135 x 15
pec deck 15 reps 3 ss /rear delt for pre hab 12 repsaug 6 12post chest wk.jpg
08-11-2012, 04:30 PM #133
stii going and able to train legs finally 2 weeks in a row
decent leg day 1st time 2 weeks in a rpw squatting in ages worked up to 235 w/55 lb squat bar 1 prolblem jammed my finger between bar and rack hyrt like well
!!!! but finished workout
95 x 10 145 x 9 195 x8 235 x 5 then 4 sets of 4 felt better but no spot and finger hurting and did not want to get finger stuck again.
then leg ext 3 sets <30 sec rest 0-12 reps
then squat machne kind of hack squat went deep too machine weighs something so only added 25 lbs focus on quads 3 sets 12 reps legs shaky
then went to deads off blocks and quads were burnt so could only go to 225 lbs and ended up doing last set as stiff deads.
then reverse hypers 3 sets 1 st 2 25s and 2 and 3 rd sets added 20 lbs and did 3 sets 12 reps
ended w/leg curls lying 3 sets 1 st 12 reps last 2 8 reps. strectched both quads and hams weight felt heavy on back with squats but each succeding set felt lighter,
08-11-2012, 05:04 PM #134
We all have situations that make it tough I basically had 2 weeks out of 8 barely could make ittoo the gym my wife starting a ndw job and having to stop unemployment
she did not get a pycheck for a month having not always enough gas money to get to mu gym the right food to ewat couldnot alwys afford
still have plent ped since again missed at least on a conservative note 2 weeks of training,
I fought the best I could taking mys on to daycare to tennis swimming tee ball seeing my family for a week since my mon turnbed 70 and do not live in the same state.
I finally am all healed up to really train legs although the contest was not about that, but it did get me in the reight track. I just missed about 20-30% of the amont of training I need to get there but again it did get me in the right direction. Congratulations to everyone for great work.
08-22-2012, 08:05 AM #135