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Thread: SNAC Summer-Abs: Ayezer
06-19-2012, 10:18 PM #46
- Join Date
- Feb 2009
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Rep Power
06-20-2012, 06:37 PM #47
deadlifts finally again no pain
pullups 1 x 10 4 x 8 reps no shoulder pain either great
bent over rows 3 sets 135 x8 185 2 sets x 6 strict form
deads 185 x 8 225 x 6 no wraps no pain nice and slow did not push and was easy 1st time deads in months
ss machine rows and front wide pulldowns rows 12-15 pulldowns 8-10 reps
db shrugs 3 setsup to 85 x12 reps looking for higher reps and squeeze at top
cardio walking and running well jogging but no pain in knee and olympic going at a fast pace almost running.NO unauth url's in sig line
06-20-2012, 07:05 PM #48
what injuries to your shoulder do you have?
06-20-2012, 08:05 PM #49
years of heavy benching, benching in bench shirts tendonitis in shoulder and not sure in knee think tendonitis or it what is called an it band that runs from knee up to lower back. Years of competitive powerlifting, multiple sports multiple aches and pains.NO unauth url's in sig line
06-20-2012, 08:20 PM #50
Have you ever tried using a foam roller for the IT band? It seems to work wonders with my clients, atleast if that's what it is.
06-20-2012, 08:30 PM #51
I was told to try the foam roller by some else as well. I will but now things are better with what I have done so I am not going to change
but thanks again.NO unauth url's in sig line
06-21-2012, 06:39 PM #52
cardio day ran on basketball court up and down the court for about 5 min and shot some hoops
then 1 hr on olypiticalNO unauth url's in sig line
06-22-2012, 05:11 AM #53
~ I like following your progress from a powerlifting history to training to bring out the abs!! You're doing great Ayezer!! Also I love your little mascot beside you in your pics LOL bet he's real proud of his Daddy!! ~
06-22-2012, 06:52 AM #54
Thanks Maz really appreciate it abs getting a little better seems every couple days but today will be a challenge as I have a conference to go.
I am a Registered Dietitian/Licensed Nutritionist in the medical field and funny they usually do not have healthy food at these conferences.
I have to pack my stuff now.NO unauth url's in sig line
06-22-2012, 09:05 PM #55
rough day travel and coference diet was ok but messed up 1 food chicken breast had sauce I should not have had I should brought my won stupid me. I tried to wipe off the sauce.
still burned 500 cals in cardio afterwt trainng
bench test still have some strength thanks to SNAC bench 275 x3 stull had 2 reps then 280 x 4 had none left after that
then did arms 1 ss and 1 triset no rest between sets other than setting up machines ad getting bar
1st ss rope pressdown ss w/ bb curls 15/12 reps each 3 ss
then triset machine tri ext behind 12, 8, 8 6 reps head dip machine 15 12 12 12 reps and preacher curls 4 tri set 15 15 51 12 reps
then I did the cardioNO unauth url's in sig line
06-23-2012, 10:16 AM #56
06-23-2012, 08:03 PM #57
06-23-2012, 08:05 PM #58
06-24-2012, 11:14 AM #59
pic not happy with resultsNO unauth url's in sig line
06-24-2012, 09:53 PM #60
had to work tonight but got some good cardio w/oliptical felt good after.NO unauth url's in sig line
06-24-2012, 10:40 PM #61
AYEZER, i noticed if i cut carbs for a few days i will feel horrible and crave junk. But after a few days you will noticed a change in bf and look awesome
06-25-2012, 09:21 PM #62
keep plugging away Squatting and deads again too
since I really have somuch fat to lose I just have to keep going.
Been doing a lot of cardio day after day.
Carbs again down however can still make some changes in diet.
Squats today first time in a long time bar 15, 95 lbs 2 sets of 15 then got the squat bar a 55 lb bar 2 sets of 12 real deep perfect form mo pain felt great next week more wt
Deads 135 x 8 225 x6 275 x 5 felt good no belt and with calories and cardio effecting me for sure, but felt great and no pain then another hour of cardio.new pic abs.jpg PED definately helped me get through workout woth deads have not pulled that much in ages which is really nothing to dead but the key is injury free.
Last edited by ayezer; 06-25-2012 at 09:26 PM.NO unauth url's in sig line
06-26-2012, 09:46 AM #63
keep up the hard work, very noticeable difference from your start photos.
06-26-2012, 09:38 PM #64
Nice work man, I love deads too but the joints dont lol. Keep training hard!
06-26-2012, 09:58 PM #65
thanks changes continue to come good workout today
db bench 50 x 15 70 lb x12 90 lb db x 8 2 sets incline barbell 135 x 8 155 x 8 175 x 8 drop to 135 x another 8
pec deck 3 sets x 15
rear lateral machine 3 sets x 12 side lateral machine ss w/db presses 15 reps side laterals and last 2 sets db presses 35 lb db 12 reps on dbs.
then 50 min cardio and then watch my son play teebal as I am typing eating tuna and broccoliNO unauth url's in sig line
06-27-2012, 07:54 AM #66
first leg workout in a while 2 days later legs killing me love it just squats and deads
post a pic from a bench contest I think benching 330 need to get back to that again.
SNAC and proper nutrition to help.kings of bench 4.jpg
Last edited by ayezer; 06-27-2012 at 07:54 AM.NO unauth url's in sig line
06-27-2012, 10:01 PM #67
upper back getting there sets of 8 4 sets and 1 for 10 w/pullups getting leaner and these are getting easier machine rows 5 sets of 12 reps
db shrugs 3 sets 80 90 and 100 lb db 8-10 reps thanks to ped strength is still there with diet and long cardio sessions,
when people see 50 min they are amazed I can stay on that long. Now it is totally mental physical cardio feels great.NO unauth url's in sig line
06-29-2012, 08:14 PM #68
did a westside speed bench tri day
bench w/bands 85 lbs pressure at top 8 sets 3 reps <45 sec rest between sets bench as fast as possible every rep on way up
alternate grips wide med and cg wt 125 lbs plus bands
then 2 sets wide grip bench 155 and 185 15 reps also speed reps
then tricep pressdown 4 sets 8 reps last set drop set 15 reps total
then ext behind head machines 4 sets descending wt 8-12 reps per set
then 53 min cardio over about 4.5 miles worthnew pic 629 4th week.jpgfront629.jpgnew back629.jpgNO unauth url's in sig line
06-30-2012, 12:15 PM #69
start 5th week
well hee it is starting the 5th week tomorrow. For sure feel much better. This contest thanks to RX Muscle and SNAC helping giving me the xtra push.
Although I was much stronger also much heavier and higher bodyfat and with all the cardio and dieting I just feel much weaker and when I look at myself look much smaller.
Well today did biceps ss w/abs leg raises and crunches and another 45 min cardio was talking to someone and lost track.
I did a side chest and felt not terrible so here it is still feel have something left.
I want to thank my wife for the shopping and cooking to help me get through. 1 day 2 chick breasts went bad and she went out at 11:00 pm to get more chick. The other motivation so I can be healthy for a long time and be there fore my son.sidechestjune30.jpgNO unauth url's in sig line
07-01-2012, 12:22 PM #70NO unauth url's in sig line
07-01-2012, 01:07 PM #71
Thank-you RX Muscle, SNAC and TAD
I want to thank all I have a long way to go as I have been a competitior myself and work in Medical Nutrition as main position but have been in bodybuilding powerlifting etc, but this push has helped me. I fit a pair of denim short jeans have to be at least 2 1/2 to 3" smaller than 4 weeks ago.
That is again close to 3" in weeks off my waist. Feel good condition much better, no knee pain recently.
Ready for more. This week will be tough will docvument on tomorrow night.NO unauth url's in sig line
07-01-2012, 05:57 PM #72
amazing feeling stronger did a spped squat workout and deads after a pr for along time 275 x8 with room for more. a westside barbell speed loweer body workout no assistance since I did cardio walking running and then olyptical. abs getting better every day.felt great whike dieting did speed squats of low bench 175 x 2 reps 12 sets <40 sec rest.
Est. 1RM: 417 lbs
Last edited by ayezer; 07-01-2012 at 05:57 PM.NO unauth url's in sig line
07-02-2012, 05:04 PM #73
- Join Date
- Feb 2009
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Rep Power
07-02-2012, 07:48 PM #74
07-02-2012, 09:07 PM #75
thanks tough week
Thanks again this week will be a challenge that is why I kind of kept the carbs too low today it was rough esp in the gym no carbs and could only benhc 265 x 4 could have had 1 more rep for 5 but last week got 280 for 4.
I ended up doing a really high rep workout after bench for chest
machine presses 4 sets 8-15 reps incline db flyes 3 sets 15-20 reps
then off to pack did some running with my son but have been to the gym every day for past at least 2 weeks no breaks and my Mom has a big birthday
so going to see family and going to concentrate mainly on cardio running etc playing tennis and wieght training alot of reps making it cardio too.
here is a pic since not sure when I will be able to put a pic or keep journal.july2,2012.jpgNO unauth url's in sig line
07-02-2012, 09:14 PM #76
Thanks it has been hard work but rewarding but still alot to go.
This week will be very tough as going to visit family big b-day for my mom.
I am nto going to be able to do usual wt training but going to try to do more cardio and wt trainign hi rep cardio type.
Since not sure on next picture and log here is a current pic
today had no carbs during day felt week bench 135 w/u 185 x 8 225 x7 250 x 5 265 x4 tough had 1 more rep but felt real heavy last week did 280x 4
not going no carbs again just a test have done it before but since going away gave it a shot.
rest of the chest workout hi reps machine bench 4 sets 8-15 reps
inclien db bench 3 sets 15-20 repsjuly2,2012.jpgNO unauth url's in sig line
07-02-2012, 11:08 PM #77
error in typo above thought I deleted it did not man for 2 repliesNO unauth url's in sig line
07-05-2012, 08:22 AM #78
great to see family sticking w/diet pretty gooe had a great steamed chicken and broccoli however it is my Mom's b-day and just tough making it too a gym to train properly so did some running and walking combo and played some tennis but need to pick it up and when get back must really pick it up however still see improvemnets not as much as first 2-4 weeks but not going backwards. Do not have ability to download a picture either. Will put on a new pic on Sunday.NO unauth url's in sig line
07-07-2012, 12:40 AM #79
good workout today in parents gym curcuit wt training hi reps drop sets started chest back ss and drop sets plus prexhaust chest then did some cardio plus ran outside and walked on and off mile then nextday another s chest and back 6 sets 20 reps each first 5 sets then 15 reps each last ss then shoulders trie and bi ss w/drop sets on side laterals.
the 42 min cardio in gym plys 5 min walk to gym.
diet ate pretty well abs slightly better tomorrow finally going to a gym and training w.a powerlifting teamNO unauth url's in sig line
07-07-2012, 01:04 PM #80
will have pics by Monday no access to download had a great workout today
deads up to 315 x 3
pullups 5 sets 10-15 reps
rows 4 setsNO unauth url's in sig line
07-09-2012, 07:41 PM #81
long week but had a great time
It was great to see family long week could not train anywhere clos to how I have been or diet like I should but it was my mom's 70th birthday and I could not spoil it for everyone.
We got back last night about midnight so exhausted could not prepare food the way wnated wither
did a low carb day wiht prot powder and chick breast and nuts and then ped pre workout and felt it when benching.
I did not do any benching but did dead lift sat and the travel and running from place to place and not alot of rest took a toll today.
wkout only chest today and was tired so bench w/u then 185 x 8 225 x8 250 x 6 275 x3 then put tube under back to help my arch and this takes legs out of lift so did a very strict bench almost felt like a pause on the reps and did another 3 reps with 275 a little tough at top then 4 sets db presses
3 w/80 lb very deep at botton and sets of 10 reps then go home to rest.
did some running on treadmill.
Tomorrow should be better however another long day at work.july 9 2012 1.jpgjuly92012 2.jpgI feel I did not regress made slight progress but due to vacation not where I want to be will have to get back to it again.NO unauth url's in sig line
07-09-2012, 07:45 PM #82
07-10-2012, 10:19 PM #83
my got a new job working crazy graveyard shift hours so I will have to change training time and willhave less time to train porb starting next week.
Things just got tougher but what can you do.
Good day today was a mainly cardio day however ss pullups w/abs and 1st could have done 15 pullups so know I am much leaner and feel it
so did 5 sets pullups 12 reps 1 st then rest 4 sets 10 reps w/crunches and leg raises ans straight leg raises up right much better now for 15 reps.
then 40 min olymptical then walk and run for another 20 min.NO unauth url's in sig line
07-11-2012, 10:10 AM #84
- Join Date
- Aug 2010
- Rep Power
07-11-2012, 01:01 PM #85
07-11-2012, 07:19 PM #86
The workshift is for my wife not me. She starts next week to see how it goes for her. The issue is training and bringing my son to the gym for daycare there. He does not like it so much he likes to watch me lift which makes it diff to concentrate if lifting heavy. We will see how it goes thanks Morgan.NO unauth url's in sig line
07-11-2012, 07:31 PM #87
side chest july 11'12.jpghad a good workout did close grip bench w/tube under lower back it improves ribcage and arch and takes any legs out of movement
95 x 12 135 x 10 185 x 8 225 x 5 2 sets no spot so had to stop had a couple more reps.
then did trisets for tris bis and shoulder
actually 1st was more of a giant set 4 exercises
tri ext behind head 45 deg angle 8 reps to dip machine 20 -6 reps last set to preacher curls 15 repsto side laterals each 15-20 lb db 3 sets w/20's 15-12 reps
then did db behind head ext 60-75 lb db triset w/front laterals 20 lb db and then db curls up to 30 lb db
8 reps for tri and db curls and 12-15 for front laterals
ended w/rear lateral machine 3 sets 10-15 reps last set trip drop total of 18 reps.
then did 3 miles on olymptical good pace.
Getting there a few more days and abs will be much bette.NO unauth url's in sig line
07-12-2012, 05:57 PM #88
pre rx muscle.jpgJuly 12'12 side.jpgpic on right pre rx muscle summer abs next pic from side is today. Clothes felt so loose had to look at a pic
wnet to gym in am pullups 4 sets 10 reps ss front neutral grip wide grip ss with machine rows. 4 sets10 reps each
db shrugs 70 85 90 lb 10 reps each leg raises straight 4 sets.
running and walkingNO unauth url's in sig line
07-13-2012, 10:15 PM #89
westside bench workout spped
well good westisde bench workout spped day already did back shoudders and tris w/in past 48 hours so only did spped bench and 2 hi reps sets
then did some suicide runs mixed in with kettle bell squats some good huffing and pufffing.jully13 12.jpg
did speed bench w/ bands w/u then 135 w/monster minis doubled and 10 sets 3 reps 45 sec or less rest between sets last sets 5 reps and as fast as poss rotating med wide and cg.
then 185 lb 2 sets 15 reps.
and again 4 sets if suicides mixed wioth kettle bell squats.NO unauth url's in sig line
07-14-2012, 11:06 AM #90
pewspaper and pics cold today
Last edited by ayezer; 07-14-2012 at 11:09 AM. Reason: blow incoirrect pic could not figure out how to removeNO unauth url's in sig line