breezy's training, supplementation, and food log

[wasme]

Excellent workouts and videos.. really good form on the Kayaks..

[Budman7811]

Score. Did you get vanilla as well? Either way, I'm interested in hearing what you think.

"Yo man, let's get out of here"....

5AM back session on a Sunday . I'll try to have the last couple workouts posted tonight (busy weekend).

Chocolate was smooth, 12g protein and tasted like yoohoo.... Nice

[breezy11]

Excellent workouts and videos.. really good form on the Kayaks..

Thanks wasme. They don't feel very effective to me, unless form is really on point. Kicking your hip out a little on the side that your rowing to helps with getting a strong contraction.

Chocolate was smooth, 12g protein and tasted like yoohoo.... Nice

Glad you liked it Budman. I don't remember exactly how yoohoo tastes, but that sounds about right. It kind of reminds me of Nesquick.

[804]

+1 on the strict form on those Kayak rows! Very impressive my friend. I also liked those high low rows! Keep it up brother! That comp will be here before you know it!

[Budman7811]

Or a chocolate milk... I used milk instead of water because I wanted the creamy texture and calories.

[wasme]

Thanks wasme. They don't feel very effective to me, unless form is really on point. Kicking your hip out a little on the side that your rowing to helps with getting a strong contraction.

+1 on the strict form on those Kayak rows! Very impressive my friend. I also liked those high low rows! Keep it up brother! That comp will be here before you know it!

Thanks man. You always throw a great tip in dont you.. (the kick out of the hip)...

Agree 804.. they are the same as a standing facepull right?

[aceroni]

Thanks man. You always throw a great tip in dont you.. (the kick out of the hip)...

Agree 804.. they are the same as a standing facepull right?

they're a little different
The fact that you're seated makes the movement much more strict, and also the level of the pulley makes a big difference in which muscles you're targeting

[breezy11]

+1 on the strict form on those Kayak rows! Very impressive my friend. I also liked those high low rows! Keep it up brother! That comp will be here before you know it!

Thanks dude. Yeah, time is flying by.

Or a chocolate milk... I used milk instead of water because I wanted the creamy texture and calories.

I haven't tried it with regular milk, but use almond milk for ice cream and proatmeal (occasionally for shakes as well). It's actually creamy in water, which is what I use daily.

Thanks man. You always throw a great tip in dont you.. (the kick out of the hip)...

Agree 804.. they are the same as a standing facepull right?

No problem man. Haha I try to help when I can.

Ace has it covered.

they're a little different
The fact that you're seated makes the movement much more strict, and also the level of the pulley makes a big difference in which muscles you're targeting

Thanks ace.

[aceroni]

Thanks dude. Yeah, time is flying by.

I haven't tried it with regular milk, but use almond milk for ice cream and proatmeal (occasionally for shakes as well). It's actually creamy in water, which is what I use daily.

No problem man. Haha I try to help when I can.

Ace has it covered.

Thanks ace.

No problem sir. IIRC; the lower the pulley in relation to your body, the more the middle trap becomes involved. (at least that's how it feels)

[breezy11]

No problem sir. IIRC; the lower the pulley in relation to your body, the more the middle trap becomes involved. (at least that's how it feels)

Yeah, I've noticed that while pulling up. A hard flex at the top really hits my rear delts and entire upper back as well.

[wasme]

No problem sir. IIRC; the lower the pulley in relation to your body, the more the middle trap becomes involved. (at least that's how it feels)

Thanks bro. Going to different variations to my facepulls with this knowledge.

[jimbuick]

Thanks bro. Going to different variations to my facepulls with this knowledge.

I alternate a lot.

High Pulley really hits my upper back and I get a great squeeze with the lower part of the trap/lat as well.

I lean back against the weight with that.

Low pulley I've done seated (the way being mentioned) and also kneeling (to pull it a little higher).


Any variation is easy to tweak to change stimulus, or hit different muscles.


Like pulling to upper chest level, or chin, or nose, and sometimes even nipple. It'll all hit the muscles a little differently (you'll feel it)

It can also be done with bars as well, and I've done it with some bars that I even prefer to the ropes.

[breezy11]

8/19/13


I didn’t have a whole lot of time this morning (still don’t, but hopefully can get back on here tonight), so I kept rest periods to 30 seconds for today’s arm session. The fast pace allowed me to fit in some light leg and ab work as well (hadn’t done direct ab work in months).



Seated Leg Curl
80x20
80x20
150x6
150x6
150x6, 90x10, 50x10, 150x30 partials

-5 sec eccentric / 2 sec concentric


BB Back Squat
135x15
225x12
275x12
315x12
315x12


Part of the 2nd, 4th, and 5th sets: I basically just wanted to get some blood in my legs to keep them alive. I recorded one set from a different angle, which gives a better idea of the depth compared to the view from behind.






Dual Rope Pushdown / EZ-Bar Curl
100x15 / 80x12
100x14 / 80x12
100x13 / 80x12
100x10 / 80x10

-pushdowns: 2 sec flex



Tate Press / HS Preacher Curl
50x10 / 90x10
50x10 / 90x10
50x8 / 90x9
50x8 / 90x8

-curls: 5 sec eccentric / explosive concentric



Lying KB Extensions / Cross Body Hammer Curls
25x15 / 45x10 (4R/4L x2, 2R/2L)
25x15 / 45x10
25x12 / 45x10
25x12 / 45x8 (4R/4L x2), 25x12 (8R/8L, 4R/4L)

-extensions: deep stretch back and below head



Cable Crunches / Hanging Leg Raises
4 sets

[804]

Good work on the legs/ arms breezy!

[breezy11]

Good work on the legs/ arms breezy!

Thanks man. It wasn't much of a leg workout, but the high reps had them burning.

[kbayne]

How many weeks till the comp breezy?

[breezy11]

How many weeks till the comp breezy?

10 from this coming Saturday.

[kbayne]

10 from this coming Saturday.

I thought so but wasn't positive.

[breezy11]

I thought so but wasn't positive.

I checked the calendar just to make sure lol.

[breezy11]

8/20/13

DB Incline Bench
75x12
80x12
85x12
90x12

-3 sec eccentric / 1 sec pause / 2 sec concentric / 1 sec flex



Pec Minor Dip / Partial Dip / DB Bent-Over Lateral Raise
25x15 / 25x12 / 15x25
25x15 / 25x12 / 15x25
25x15 / 25x12 / 15x25
25x15 / 25x12 / 15x25


Part of 2 different sets: my phone fell over in the middle of one of them






Incline Twist Press / Band Face Pull / Band Pull-Aparts
60x10 / 12 / 12
60x10 / 12 / 12
60x10 / 12 / 12

-twist press: twist pinkies in at top/twist to neutral grip in stretched position

-face pull: 3 sec flex

-pull aparts: 1 sec flex




Reverse Ladder Pushups / Band Over and Backs
20, 10, 8 / 20
17, 7, 5 / 20

-pushups: starting feet elevated ~3', working down to ground / holding DBs neutral grip



6 Ways / Spider Crawls
12x10 / 45 sec
12x10 / 45 sec
12x10 / 45 sec






8/21/13


I tried to keep rest to about 30 seconds between each set (some went 45 sec). I was out of breath and sweating ridiculously.


Pull-Ups
20 wide
19 wide
19 shoulder
16 shoulder
16 close (neutral)
14 close (neutral)



Dante Rows
90x15
140x12
160x10
160x10
160x10

-3 sec flex



Banded Supported T-Bar Rows
45x10
75x10
90x8
90x8
90x8

-explosive



Prone Shrugs (BB against rack)
135x15
225x12
225x10
225x10
225x10

-3 sec flex



HS One-Arm Pulldown
90x12
90x10
90x8
90x8

-weight per arm

-supinated grip / driving elbows down with a hard 1 sec flex at the bottom



High-Pull Low Rows
70x12
70x12
25x15 (very strict form)
25x13 (very strict form)



Banded Hyperextensions
20
16
14