breezy's training, supplementation, and food log

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    I had a very long day of work yesterday and couldn't make the gym. Tonight was a light back session that I came up with on the fly (following certain guidelines).


    Here's what was done.


    -HS Leg Press Rows: This was done on a HS leg press with one swinging platform, as opposed to the uni-lateral machine that I had been using for single arm rows.






    -DB Pullovers



    -Assisted Pull-Ups/Band Pulls superset: I used the cheater machine for pull-ups to ensure hitting my target reps with strict form.






    -Close Grip Pulldowns/Standing Close Grip Cable Rows superset






    -HS Shrugs
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    Long video. I've only watched about 15 minutes, but heard it's interesting.

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    Quote Originally Posted by breezy11 View Post
    Long video. I've only watched about 15 minutes, but heard it's interesting. Video Link: http://youtu.be/sN4vWzFvIqY
    Watched it all last night. Good conversation between the two.
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    Quote Originally Posted by kbayne View Post
    Watched it all last night. Good conversation between the two.
    I got through a good amount of it. I'll probably watch the rest if I have time tonight. Here's the old Kai Greene routine that they mentioned, if you haven't seen it.

    https://vk.com/video-1053917_1689552...cafb15b1874ce6
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    Life has been hectic lately. I was supposed to train (heavy) legs this morning, but had a lot to do and didn't have the time to accomplish what I wanted. That said, I decided to do a quick chest/shoulder session when I got to the gym. It was only a few exercises, but I made them count.


    I started with slight incline DB press, working up with sets of 10, until I reached a somewhat tough 10 (few reps left in tank). Once there I did 3 sets of 10 with that weight (100lbs), using constant tension. Then I added bands for 3 sets at the same weight, with a double drop and good stretch on the 3rd set.





    I finished the chest work with 4 sets of straight arm cable raises, using both hands and a single handle attachment. I had a video of these on my old youtube channel.


    For shoulders, I did 4 sets of 10 on rear delt machine flyes with band pull aparts to failure + partials.
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    This week and next are incredibly busy with work. I've made it to the gym the last 2 days (arms and legs), but won't have time tomorrow.

    I went to the butcher shop today and stocked up on meat for the week. One of the specials was these seasoned turkey breast steaks. I got a few that are 20oz and wish I'd grabbed a ton more because they're amazing.

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    And I cracked open my last tub of Enhanced yesterday. I didn't realize that I still had some and finding it felt like Xmas. Focus has been outstanding the last couple of sessions.
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    Jealous on both counts.

    Enhanced and turkey steaks, good times!
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    Haha yeah, they're both fantastic. I hadn't used Enhanced in a long time and almost forgot how much I love it. It was like the first time I sampled it all over again.

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    Love Enhanced. Glad I still have some tubs .
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    Found a tub of enhanced in a random box when I was moving yesterday hahaha

    To say I was excited would be an understatement.
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    Quote Originally Posted by kbayne View Post
    Love Enhanced. Glad I still have some tubs .
    I might have to find some more to hold me over until the new stim pre comes out.


    Quote Originally Posted by bolt10 View Post
    Found a tub of enhanced in a random box when I was moving yesterday hahaha

    To say I was excited would be an understatement.
    Haha awesome. Lucky day for both of us.
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    Here's a superset from this morning's session. This was done after a lot of chest work and before shoulder work.


    Rope Pushdown/Floor Press Superset: I was a big fan of this combo and where it was placed in my workout. It allowed me to hammer my tris and finish off what was left of my chest. For the floor presses, my focus was on controlling the eccentric portion of the movement, keeping my elbows in somewhat, and explosively pressing to lockout. This was the final round of 4, so I was running out of steam.

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    Here's a couple exercises from this morning's back session:


    Banded One Arm BB Row Variations: This was the second exercise of my workout. I did 3 sets with a close stance and 3 with a staggered stance. Both felt great, but hit the lats differently.





    Rack Deads: I ended my session with these. The plan was to work up with sets of 5 until failing to get 5. I thought that my last set of 5 would be at 495, but once I got the 5th rep, I decided to keep going for a challenge set. I managed 11 reps and called it a day. My phone shut off while recording the final set and it wasn't saved properly when I turned it back on (tried uploading anyways, but won't play). I don't think I've ever tried going that heavy when pulling from slightly below the knees, which I find challenging because it takes a lot of leg drive out of the equation.

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    Just a heads up for anyone signed up for the Analyzed Army, an email was sent a few minutes ago.
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    Quote Originally Posted by breezy11 View Post
    Just a heads up for anyone signed up for the Analyzed Army, an email just went out.
    Target a2! Yeaaaaa!
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    Quote Originally Posted by NattyForLife View Post

    Target a2! Yeaaaaa!
    Yup! A lot of people were waiting for this one.
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    Tonight's session was secondary legs with a focus on hamstrings. I started with leg curls, moved on to SLDL, and finished with smith lunge/smith squat supersets (focusing on hams and adductors).


    Barbell SLDL: I worked up with sets of 8 to what would be a tough 10 reps, and then stayed at that weight for 4 sets of 8. Here's a set at 315 and another at 405 (working weight).

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    Quote Originally Posted by breezy11 View Post
    Tonight's session was secondary legs with a focus on hamstrings. I started with leg curls, moved on to SLDL, and finished with smith lunge/smith squat supersets (focusing on hams and adductors).

    Barbell SLDL: I worked up with sets of 8 to what would be a tough 10 reps, and then stayed at that weight for 4 sets of 8. Here's a set at 315 and another at 405 (working weight).

    Video Link: http://youtu.be/QCi80nZkCnk
    Are you currently training seven days a week?

    I find it's nice for cutting up but I grow better off 4-5.
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    Quote Originally Posted by aceroni View Post

    Are you currently training seven days a week?

    I find it's nice for cutting up but I grow better off 4-5.
    It's been 5-6 days. Legs is the only optional day that I don't skip and sometimes when I add extra back work it takes more than a week to get through everything (chest/shoulder "pump" isn't optional).

    I'm actually doing a little mini diet now. Not really cutting, but I dropped cals a good amount and am keeping carbs peri-workout for a few weeks before pushing cals/carbs again.
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    It's going to be a very long day. I left for the gym at 4am and won't be getting home from work until close to 10pm . This morning's chest/shoulder pump session was pretty simple. For chest work, I did 8 sets of 10 on slight incline hex press (60 sec rest) and 1 set of 20 on db flyes with very strict form. Shoulder work was 6 ways/neutral grip reverse machine press supersets and band pull aparts.






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    Breezy, it seems like a lot of your workouts focus on only 1-3 moves for a lot of sets... do you find that sticking to less moves and more sets works better for you then say 4-5 moves for less sets?
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    Quote Originally Posted by booneman77 View Post
    Breezy, it seems like a lot of your workouts focus on only 1-3 moves for a lot of sets... do you find that sticking to less moves and more sets works better for you then say 4-5 moves for less sets?
    curious for this as well.

    Also interested in hearing what your routine currently looks like by day / week if you don't mind. I know you briefly covered it above, just curious in the entirety of it if you don't mind
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    Quote Originally Posted by booneman77 View Post
    Breezy, it seems like a lot of your workouts focus on only 1-3 moves for a lot of sets... do you find that sticking to less moves and more sets works better for you then say 4-5 moves for less sets?
    Most of the training that I post doesn't paint a good picture of my current program at all. When I list an entire session, its usually an optional day, which can be quite different from the primary sessions for each muscle (I believe I explained the optional/pump days not too long ago). If I post something from a primary day its usually just an exercise or 2 from the session. Today's session was from John (minus the set of db flyes and the machine shoulder press wasn't supposed to be "reverse"), but most days that I post are ones where I choose the exercises, following his guidelines (I have specific sessions and general guidelines to choose from for optional work). These pump sessions with one exercise for chest work aren't very common either. The primary sessions typically have 3-6 exercises for 3-6 working sets (plus warm-ups) per muscle, and the rep range varies. Everything varies.

    Quote Originally Posted by Swolbraham View Post

    curious for this as well.

    Also interested in hearing what your routine currently looks like by day / week if you don't mind. I know you briefly covered it above, just curious in the entirety of it if you don't mind
    This is the base of it.

    Day 1: Legs
    Day 2: Chest/Shoulders (and odds and ends)
    Day 3: Off
    Day 4: Back
    Day 5: Off
    Day 6: Chest/Shoulders (pumping day)
    Day 7: Arms

    I add optional days on "off" days and sometimes rearrange days depending on what additional work I plan on doing. It's different almost every week. For example, I moved "Back" to day 3 this week and did "optional Legs" on day 4. If I were to hit everything twice (besides arms), I'd bump "Chest/Shoulder pump" to day 5, and hit "optional Back" or "Arms" on days 6 and 7.

    Like I mentioned to aceroni, sometimes I'll go through all primary and optional days, but add in an off day as well.
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    I like the day off before and after back - never thought of it. I find sometimes after doing back and not taking a day off, I can struggle with part of the chest/shoulder pump day - especially with bent over laterals etc, as things are already pretty sore. Might actually give this a try.
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    Quote Originally Posted by breezy11 View Post
    Most of the training that I post doesn't paint a good picture of my current program at all. When I list an entire session, its usually an optional day, which can be quite different from the primary sessions for each muscle (I believe I explained the optional/pump days not too long ago). If I post something from a primary day its usually just an exercise or 2 from the session. Today's session was from John (minus the set of db flyes and the machine shoulder press wasn't supposed to be "reverse"), but most days that I post are ones where I choose the exercises, following his guidelines (I have specific sessions and general guidelines to choose from for optional work). These pump sessions with one exercise for chest work aren't very common either. The primary sessions typically have 3-6 exercises for 3-6 working sets (plus warm-ups) per muscle, and the rep range varies. Everything varies.



    This is the base of it.

    Day 1: Legs
    Day 2: Chest/Shoulders (and odds and ends)
    Day 3: Off
    Day 4: Back
    Day 5: Off
    Day 6: Chest/Shoulders (pumping day)
    Day 7: Arms

    I add optional days on "off" days and sometimes rearrange days depending on what additional work I plan on doing. It's different almost every week. For example, I moved "Back" to day 3 this week and did "optional Legs" on day 4. If I were to hit everything twice (besides arms), I'd bump "Chest/Shoulder pump" to day 5, and hit "optional Back" or "Arms" on days 6 and 7.
    interesting, thanks man.

    i had a feeling i was doing too much volume in the past, and this post essentially confirmed it

    i've changed it up now where i'm sticking to only 5 primary days, and one day of weakpoint training (Arms, rear delts, and light back) thanks for the insight. gonna try sticking to only 3-6 exercises as well. i have a tendency to just wanna keep going and then eventually it comes to 8-10 lol, gotta remember quality/intensity > quantitiy
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    Quote Originally Posted by Swolbraham View Post
    interesting, thanks man.

    i had a feeling i was doing too much volume in the past, and this post essentially confirmed it

    i've changed it up now where i'm sticking to only 5 primary days, and one day of weakpoint training (Arms, rear delts, and light back) thanks for the insight. gonna try sticking to only 3-6 exercises as well. i have a tendency to just wanna keep going and then eventually it comes to 8-10 lol, gotta remember quality/intensity > quantitiy
    I have this same problem... sometimes you're just in the zone ha.
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    Quote Originally Posted by wasme View Post
    I like the day off before and after back - never thought of it. I find sometimes after doing back and not taking a day off, I can struggle with part of the chest/shoulder pump day - especially with bent over laterals etc, as things are already pretty sore. Might actually give this a try.
    Yeah, the day off can help, especially if you have a history of back issues like we do. That said, I end up training more often than not. Back has been doing good though.



    Quote Originally Posted by Swolbraham View Post
    interesting, thanks man.

    i had a feeling i was doing too much volume in the past, and this post essentially confirmed it

    i've changed it up now where i'm sticking to only 5 primary days, and one day of weakpoint training (Arms, rear delts, and light back) thanks for the insight. gonna try sticking to only 3-6 exercises as well. i have a tendency to just wanna keep going and then eventually it comes to 8-10 lol, gotta remember quality/intensity > quantitiy

    No problem man.


    That sounds like a decent plan. Haha yeah, no need for 10 exercises if you aren't training multiple muscles. Make every rep count.
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    I trained arms tonight, but finished with a little back work. I'm not doing a pump session this week, so I threw in 5 sets of these.



    HS MTS High Row: There was a video of this approach on my old channel. These were done alternating one arm at a time. I drove my elbow back and held at peak contraction while rowing with the other arm. Each set was finished using both arms at once.


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    Surely that music isn't playing overhead at the gym?
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    Quote Originally Posted by RegisterJr View Post
    Surely that music isn't playing overhead at the gym?
    No, that was one of many horrible music options available on youtube. I got rid of the original audio because it was flagged for copyrighted music.
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    Here's a couple exercises from today's leg session.


    Banded HS Leg Press: I decided to use this machine because it hits my quads better and is more challenging compared to the other options available. You don't need to load a ton of plates on it either, which is a plus. I worked up with sets of 8 until I could barely get 8. This was the final set, which was challenging from the start.







    Walking DB Lunges: These were done one leg at a time (10 reps on one leg and 10 on the other coming back). This was the first of 4 sets done on 45 seconds rest. The sets that followed were brutal.







    The rest of the session involved intensity techniques and high reps.
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    I'll be working until tonight (no football ), but got in a solid chest/triceps/shoulder session this morning.


    Reverse Band Bench Press: These were done after machine press and incline barbell press. I worked up to a weight that was good for a solid 5 reps and used that weight for 3 sets of 5. Then I lowered the weight a little, brought my grip in about an inch, and did another 3 sets of 8. The bands were set so that I was taking pretty much all of the weight at the top. I actually had to adjust the bands slightly because they lost all tension and slipped out of place on my first set of 8, after bringing my grip in (locking out at a higher position). The video shows my last 2 sets of 5 and my last 2 of 8 (dropped a little weight on the final set to keep hitting 8 with decent form and without leg drive).


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  36. Elite Member
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    This morning's back session went well. My sciatica hasn't been an issue for the last week or so. I was still a little cautious with certain movements, but it didn't have me hold back much.


    One Arm BB Row: These were done with strict form. I didn't want the weight to move unless my lat was doing the work (no momentum/quickly jerking arm back, leaning back to support weight, ect.)








    Banded Smith Rows







    Pull-Ups with negatives: I did these until form started to break and then jumped up for an additional 3 slow negatives. I used an aerobic step to help with the jump after the first couple of sets.







    Rack Pulls: These were done from mid-shin this week. I worked up with sets of 3 to a pretty tough triple (455) and stayed there for 3 sets. Then I dropped some weight and repped out to failure. I ended up with 405x16 (was shooting for 12-15), which I may or may not have on video. My phone was dead after the set, but I'm hoping the video shows up later (happens 50% of the time when phone dies).





    The session ended with banded hyperextensions, including a drop set.
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    I love this tread because it always motivates me to focus on form and contraction of the target muscle instead of just throwing weight around... I literally have caught myself at the gym like "how would breezy do this?"
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    Quote Originally Posted by booneman77 View Post
    I love this tread because it always motivates me to focus on form and contraction of the target muscle instead of just throwing weight around... I literally have caught myself at the gym like "how would breezy do this?"
    Reflects my thoughts exactly...
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    Quote Originally Posted by booneman77 View Post
    I love this tread because it always motivates me to focus on form and contraction of the target muscle instead of just throwing weight around... I literally have caught myself at the gym like "how would breezy do this?"
    Quote Originally Posted by wasme View Post
    Reflects my thoughts exactly...
    Thanks guys. It's always good to hear that people are getting something out of it. I used to train primarily for strength, but since moving my focus towards building muscle, putting a lot of emphasis on form and hitting the target muscle(s) as best I can has been a huge help. My joints are much better off as well. I used to constantly be dealing with pain and nagging injuries. That said, there are times when some less than perfect reps can be thrown in the mix and beneficial.
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