[breezy11]

1/17/14


I’ve got a lot going on, but am still hitting the gym. This morning’s leg session was my favorite of the program so far. I’ll actually be starting a new program within the next week.


Seated Leg Curls
60x15
80x15
100x10
100x10
100x10
100x10

-lower back held down so hips didn’t rise off the seat



BB Stiff-Legged Deads
135x10
225x10
315x10
315x10
315x10
315x10

-quickly driving back up to ¾ lockout after setting the bar down

-used a weight that I could maintain decent speed and form with for 4 sets of 10


4th working set:

[breezy11]

Leg Press
270x5
360x5
450x5
540x10
630x10
720x10
810x10

-constant tension

-worked up with sets of 10 until I could barely get 10


4th working set:






BB Back Squat
135x5
225x5
275x5
315x5
335x5
355x5

-started with explosive sets of 5 and kept adding weight until I felt like I was grinding and rep speed was way down



KB Side Squats
50x15
50x15
50x15
50x15

-reps per leg

-holding KB in front with arms hanging down, stepping to the side while squatting (one smooth motion)



Nausea
75 mins

[breezy11]

I'm working on getting my prep diet and plan together. The majority of my "base meals" have already been decided on. Adjustments will be made to them (starting with taking some carbs from meals furthest away from training) over time, but entire meals most likely will not be eliminated. Unlike last prep, any refeeds will be "as needed" and I don't see that happening anytime soon. However, there will be "cheats", starting with 2 a week . They'll most likely be double the amount of cals of the meal they're replacing (or have a caloric ceiling). Carbs will remain peri-workout throughout prep, unless I see a need to make changes. I'm going to need them to support the high training frequency and intensity that is planned.

I kicked things off with a new pre-workout meal (Meadows inspired), which I'm going to roll with for a while. It was 4oz chicken breast, 1 cup cream of rice, and 2tbsp of natural PB. I added a little WF syrup to the cream of rice/PB today as well.




I trained chest/shoulders this morning and will try to post the session later today.

[RegisterJr]

Let us know how the cream of rice turns out.

[breezy11]

Let us know how the cream of rice turns out.

It's good and cheaper than gluten free oats (which I'm still eating as well)

[pete8407]

I'm going to have to try the cream of rice. I've always seen it but didn't know what to mix in it.

[breezy11]

I'm going to have to try the cream of rice. I've always seen it but didn't know what to mix in it.

Whatever you'd mix with oats would work. I'll swap out chicken and use OxyELITE Protein a few times a week (don't have any currently ).

[Jiigzz]

I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.

[breezy11]

I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.

Sounds great, except for the cold part.

I just picked up some blueberries that I'll add tomorrow.

[pete8407]

I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.

That sounds real good!

[Jiigzz]

Sounds great, except for the cold part.

I just picked up some blueberries that I'll add tomorrow.

I've just never enjoyed Creamed Rice heated lol. Different strokes for different folks. It is yum

That sounds real good!

It really is. You could even add some protein to the mix and have a nice balance of carbs, protein and fats.

[breezy11]

I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.

I added blueberries and WF pancake syrup this morning. Fantastic.

[breezy11]

1/19/14


I had a solid back session this morning, which was basically death by deadlift. I’m beat and looking forward to watching football and having a cheat meal.


Meadows Rows
50x8
75x8
100x8
125x8
125x8
125x8
125x8



Reverse Band Deadlift
135x3
225x3
315x3
405x3
455x3

-Pro Light bands (wide orange): I set them up so the bar was “set free” as it passed my knees when driving to lockout. There wasn’t a ton of tension (135lbs sat on ground), but they definitely helped, out of the bottom.


-worked up with sets of 3 to a weight that I could pull without grinding.


455x10, 405x10

-These were done as singles with a 10 count between each rep. I’d planned on 15 reps with one weight, but my speed dropped a good amount. I quickly went down to 405 for another 10 reps (singles) with some explosiveness.


315x15

-~1.5 mins after previous set

-wasn’t planned, but caught a second wind and fired out another 15 reps with good speed and no rest.


315x3: This isn’t too exciting, but shows the setup. I tried recording the set of 20 as well, but should’ve known that my awful phone battery wouldn’t make it through.






DB Pullovers
55x12
55x12
55x12
55x12

-lying on (not across) bench



BB Shrugs
135x8
185x8
225x8
245x8
275x8
295x8

-2 sec flex



Banded Hyperextensions
Pro Mini band (red) x failure
Pro Mini band (red) x failure
Pro Mini band (red) + Pro Monster Mini band (green) x failure , BW x failure

[breezy11]

Here's another look at the band setup. My computer wouldn't let me add it to the previous post for some reason.

[kbayne]

Go Broncos

[Budman7811]

Go Broncos

I guess this isn't inappropriate then

[breezy11]

Go Broncos

How expected.

Should be a good one. Hopefully, Blount keeps trucking over everyone because that Pats roster isn't too impressive on paper.

[kbayne]

How expected. Should be a good one. Hopefully, Blount keeps trucking over everyone because that Pats roster isn't too impressive on paper.

He has been in beast mode lately.

[breezy11]

He has been in beast mode lately.

Yeah, it's awesome.

[kbayne]

Yeah, it's awesome.

Going to be a good game for sure though. But this will be my last post to you until after the game haha .

[breezy11]

Going to be a good game for sure though. But this will be my last post to you until after the game haha .

Same to you.

[gymwrenchwv]

I guess this isn't inappropriate then <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95 481"/>

I feel like that's exceptionally appropriate lol

[kbayne]

.

[wasme]

.

oh geeze.. lol

[kbayne]

oh geeze.. lol

Peyton

[breezy11]

Peyton

I'm over it. It's amazing that the Pats could even get that far with their roster. Years ago, I would've been pissed for at least a month or two, but ever since I was in college, life has been more than good as a Boston sports fan (8 major championships since 2001 and the only city ever to have a championship in all 4 major sports in a 10 year span).

Before then, I'd only seen the Celtics win and that happened when I was 5.

oh geeze.. lol

Go B's!

[kbayne]

Ya I feel ya. Just was excited is all. But I agree with you about the roster. They took a lot of hits to the team with players going out but then again so did Denver. Good game though.

[breezy11]

Ya I feel ya. Just was excited is all. But I agree with you about the roster. They took a lot of hits to the team with players going out but then again so did Denver. Good game though.

I'd hope you're excited . I think Peyton is gonna win another one this year. Yeah, they took a big hit with Hernandez and it was all downhill from there.

[breezy11]

1/20/14


DB Hex Press
35x10 (warm-up)
45x10 (warm-up)
55x10 (warm-up)
65x10
65x10
65x10
65x10

-pause on chest / hard flex at top



Pec Minor Dips / Band Over and Backs
failure / 10
failure / 10
failure / 10
failure / 10

-pec minor dips: didn’t count reps, but were probably ~20 / hard flex



Neutral Grip Machine Press
200x8
200x8
200x8
200x8, x10 partials (out of stretched position)

-big stretch / 2 sec hard flex



DB Side Laterals
20x12 (warm-up)
30x8
30x8
25x8
25x8

-raising to a few inches above parallel



Rear Delt Machine Flyes
100x20
90x20
80x20

-continuous pumping (no hold/flex)



Spidercrawls
1 min
1 min
1 min

-"handcuffed" with a Pro Short Mini band


2nd set: These are always a good test of pain tolerance, especially after (or supersetted with) a rear delt exercise.

[pete8407]

I bet those spider crawls burn like crazy! Great vid to show