breezy's training, supplementation, and food log

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  1. 1/17/14


    Iíve got a lot going on, but am still hitting the gym. This morningís leg session was my favorite of the program so far. Iíll 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 didnít rise off the seat



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

    -quickly driving back up to ĺ 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:

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  2. 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
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  3. 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.

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    I trained chest/shoulders this morning and will try to post the session later today.
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  4. breezy's training, supplementation, and food log


    Let us know how the cream of rice turns out.
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  5. Quote Originally Posted by RegisterJr View Post
    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)
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  6. 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.
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  7. Quote Originally Posted by pete8407 View Post
    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 ).
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  8. I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.
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  9. Quote Originally Posted by Jiigzz View Post
    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.
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  10. Quote Originally Posted by Jiigzz View Post
    I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.
    That sounds real good!
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  11. Quote Originally Posted by breezy11 View Post
    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

    Quote Originally Posted by pete8407 View Post
    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.
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  12. Quote Originally Posted by Jiigzz View Post
    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.
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  13. 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
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  14. Here's another look at the band setup. My computer wouldn't let me add it to the previous post for some reason.

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  15. Go Broncos
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  16. Quote Originally Posted by kbayne View Post
    Go Broncos
    I guess this isn't inappropriate then



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  17. Quote Originally Posted by kbayne View Post
    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.
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  18. Quote Originally Posted by breezy11 View Post
    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.
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  19. Quote Originally Posted by kbayne View Post
    He has been in beast mode lately.
    Yeah, it's awesome.
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  20. Quote Originally Posted by breezy11 View Post
    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 .
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  21. Quote Originally Posted by kbayne View Post
    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.
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  22. Quote Originally Posted by Budman7811 View Post
    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

  23. .
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  24. Quote Originally Posted by kbayne View Post
    .
    oh geeze.. lol
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  25. Quote Originally Posted by wasme View Post
    oh geeze.. lol
    Peyton
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  26. Quote Originally Posted by kbayne View Post
    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.


    Quote Originally Posted by wasme View Post
    oh geeze.. lol
    Go B's!
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  27. 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.
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  28. Quote Originally Posted by kbayne View Post
    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.
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  29. 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.

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