SNAC Summer-Abs: Ayezer

[Curt James]

Hope your knee cuts you some slack. Injuries are a mother. Keep it up!

[ayezer]

back today

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.

[LANCE ADAM]

what injuries to your shoulder do you have?

[ayezer]

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.

[Sarah =)]

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.

[ayezer]

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.

[ayezer]

cardio day ran on basketball court up and down the court for about 5 min and shot some hoops
then 1 hr on olypitical

[~Maz~]

~ 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!! ~

[ayezer]

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.

[ayezer]

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 cardio

[ayezer]

good cardio running walking some light suicides swimmking later with my son, will do some laps.

I will post pic w/newspaper later.june 23 2012.jpgjune1 front pose.jpg this pic was taken June 1st or about there.

[ayezer]

diet ok back on trac swimming and running today and walk later mixing cardio up to not get board stick w/oliptical during week.junrr 23 3 weeks.jpgback june 23.jpg

[ayezer]

[QUOTE=ayezer;1679760]diet ok back on trac swimming and running today and walk later mixing cardio up to not get board stick w/oliptical during week.junrr 23 3 weeks.jpgback june 23.jpgstill alot of work to go

[ayezer]

not happy with how things are progressing need to possibly cut carbs some and up the intensity in training.
but took new pic today look a touch better but my eyes were closed.june24 pic.jpgadam rx muscle.jpg this is 3 weeks and 2 days, already think cutting down carbs helped slightly.

[ayezer]

had to work tonight but got some good cardio w/oliptical felt good after.

[LANCE ADAM]

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

[ayezer]

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.

[1shot]

keep up the hard work, very noticeable difference from your start photos.

[LANCE ADAM]

Nice work man, I love deads too but the joints dont lol. Keep training hard!

[ayezer]

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 broccoli

[ayezer]

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

[ayezer]

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.

[ayezer]

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.jpg

[ayezer]

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.jpg

[ayezer]

abs again.jpg

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.jpg

[ayezer]

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.

[ayezer]

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.

deadlists Est. 1RM: 417 lbs

275

x 8

x 1

felt great whike dieting did speed squats of low bench 175 x 2 reps 12 sets <40 sec rest.
Tags: Untagged

[Curt James]

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.

Awesome!!!

[Waylon]

I'm seein' some Summer Ab's peaking through!

[ayezer]

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.jpg

[ayezer]

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.jpg

[ayezer]

error in typo above thought I deleted it did not man for 2 replies

[ayezer]

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.

[ayezer]

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 team

[ayezer]

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 sets

[ayezer]

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.

[ayezer]

adam rx muscle.jpgjuly 9 2012 1.jpgjuly92012 2.jpgI will the pic to far right was first week jst checking progress still next 3 weeks will give it all
def lost some as mnay pants and shorts are very loose on me and again fitting in shorts have not fit in in awhile.

[ayezer]

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.

[Morgan P]

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.

I had to work the graveyard shift before for a year and a half. I don't know if you've ever had to do the graveyard shift??? If you're having challenges with energy levels or getting good sleep, let me know. I've got some good tips after trying dozens of things to help. Looking great Ayezar!!! Very visible progress!

[Waylon]

Keep it up Ayezer, a couple more weeks to go!

[ayezer]

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.

[ayezer]

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.

[ayezer]

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 walking

[ayezer]

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.

[ayezer]

not feeling great maybee coming down w/someting and redy to change up cardio from more hi resistance to longer sessions againjully 13 paper.jpgabs2 july 14 12.jpgsorry for exposure on pics having probelms w/camera