breezy's training, supplementation, and food log

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    Quote Originally Posted by kbayne View Post
    Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
    Sounds pretty horrible.. .
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    Quote Originally Posted by wasme View Post
    Sounds pretty horrible.. .
    It wasn't fun. Worst pain I will ever experience that is for sure.

    Only upside to not having a big toe, not having to clip the toe nail lol.
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    Quote Originally Posted by kbayne View Post
    It wasn't fun. Worst pain I will ever experience that is for sure.

    Only upside to not having a big toe, not having to clip the toe nail lol.
    Lol no turf toe either!
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    Quote Originally Posted by Swolbraham View Post
    Lol no turf toe either!
    Ive had turf toe for the past 4 months! It sucks; have not been able to work calves hardly at all except for some resistance band!
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    Quote Originally Posted by breezy11 View Post

    Thanks dude. I'm going to be doing a lot of lunges, as they destroy my legs. My legs kept giving out for a few minutes after those were done. Yes it is!
    Uphill!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Uphill!
    Lol yup, and down.
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    Quote Originally Posted by kbayne View Post

    Only upside to not having a big toe, not having to clip the toe nail lol.
    Silver lining to everything!
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    Quote Originally Posted by kbayne View Post
    It wasn't fun. Worst pain I will ever experience that is for sure. Only upside to not having a big toe, not having to clip the toe nail lol.
    Epic positivity ha. Way to see the bright side
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    Heavy Chest/Shoulders

    HS MTS Incline Press
    3 warm-up sets of 10
    3 working sets of 10

    -working up in weight, hard flex at *******, slow eccentric



    Incline Barbell Press
    2 warm-up sets of 8
    3 working sets of 8

    -working up with small jumps in weight until explosiveness was compromised
    -constant tension



    Flat Barbell Bench Press w Chains

    1 warm-up set of 6
    4 working sets of 6
    1 drop set without chains

    -3 sec eccentric, 1 sec pause on chest, explosive concentric to *******
    -drop set: constant tension to failure (when form started to break)



    Reverse HS Dip Machine
    4 sets of 10-12

    Part of 3rd and 4th sets: These were done leaning forward, facing away from the machine. This approach provided a solid stretch and pump on an already pumped chest. I alternated pronated and neutral grip (preferred neutral).




    Incline Cable Flyes
    2 sets of 15

    -strict form: bringing hands up over/slightly behind head




    Incline Rear Delt DB Laterals

    3 sets of 20

    -these were done standing (kind of), bent over at 90 degrees, with just my chest on the bench



    Heavy DB Lateral Swings

    3 sets of 20



    Seated Dumbbell Press
    3 sets of 8

    -flexing hard at *******, slow and controlled eccentric
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    You see that machine Meadows used for lat pulldown? It's on his YouTube channel. That machine looks very effective.
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    Quote Originally Posted by kbayne View Post
    You see that machine Meadows used for lat pulldown? It's on his YouTube channel. That machine looks very effective.
    Yeah, it looks awesome, but I don't have access to one.
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    Quote Originally Posted by breezy11 View Post
    Yeah, it looks awesome, but I don't have access to one.
    Yeah me neither lol
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    Quote Originally Posted by kbayne View Post
    Yeah me neither lol
    Lol it's a Technogym machine. I don't think I've used any of there stuff, but heard most is pretty good.
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    Quote Originally Posted by breezy11 View Post
    Lol it's a Technogym machine. I don't think I've used any of there stuff, but heard most is pretty good.
    Never even heard of it.
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    Quote Originally Posted by kbayne View Post
    You see that machine Meadows used for lat pulldown? It's on his YouTube channel. That machine looks very effective.
    I've used it before....pretty cool. Was only at one gym I've ever been to though.
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    Quote Originally Posted by bolt10 View Post
    I've used it before....pretty cool. Was only at one gym I've ever been to though.
    Lucky!!
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    You guys and your fancy gyms with machines. Mine only has some of the 1968 nautilus machines ha. No weights, just letters.
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    Quote Originally Posted by booneman77 View Post
    You guys and your fancy gyms with machines. Mine only has some of the 1968 nautilus machines ha. No weights, just letters.
    If your gym has a nautilus pullover machine, I'm jealous.




    Back


    Elevated Low Rows

    3 warm-up sets of 10
    3 working sets of 10

    -working up in weight
    -independent handles to allow a fuller range of motion and better contraction

    warm-up set:







    Prone Shrugs
    (chest supported row)

    3 sets of 10

    -small range of motion, requiring a strong mind-muscle connection
    -ams locked while focusing on pinching shoulder blades together and contracting your lower traps/rhomboids hard






    Bent-Over Smith Row (upper back destroyer set)

    1 drop set of 40, 20, 10

    -finishing off the upper back after the previous exercise





    Dumbbell Pullovers
    3 sets of 10




    Rack Pulls

    4 feeder sets of 6
    3 working sets of 12-15

    -The plan was working up with sets of 6 until failing to get 6, but my sciatic nerve felt sketchy with 135lbs. I took my time getting to 405 and did 3 high rep sets with it. I'm trying to upload a video of 3rd set now, but am getting errors.





    Dumbbell Shrugs
    3 sets of 12

    -working up in weight
    -3 second flex
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    We have one but it's not a good model. It's extremely uncomfortable and there's no way I can get it to work my lats well. I end up just burning out my arms due to the positioning of the pullover bar and elbow pads. Most of the machines we have are like this. They're awkward fits that don't have the correct rom for their intended work. Really annoying.
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    Also known as unilateral iso pullover? Googled it and it looks like the one at my gym. Can confirm the arm positioning is very awkward.
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    Quote Originally Posted by gokix811 View Post
    Also known as unilateral iso pullover? Googled it and it looks like the one at my gym. Can confirm the arm positioning is very awkward.
    I googled that but can't find anything that looks nearly as old as what we have ha. Similar ish but not the same. I don't know where or when they got some of these machines but they're extra old and extra weird. The 85yr old ladies love them tho
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    Quote Originally Posted by kbayne View Post
    Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
    Don't mean to jack your thread Breezy but Bayne do you still work as a roustabouts? I work in the oil field right now.
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    Quote Originally Posted by HokiePride View Post
    Don't mean to jack your thread Breezy but Bayne do you still work as a roustabouts? I work in the oil field right now.
    No I don't. It was just s summer job back in 2009. Be careful out there.
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    Quote Originally Posted by booneman77 View Post
    I googled that but can't find anything that looks nearly as old as what we have ha. Similar ish but not the same. I don't know where or when they got some of these machines but they're extra old and extra weird. The 85yr old ladies love them tho
    Not sure what model you have, but the nautilus pullover has a favorite of many BBers a long time because it allows constant tension on the lats throughout a big range of motion. It's hard to find them these days though.
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    Quote Originally Posted by HokiePride View Post
    Don't mean to jack your thread Breezy but Bayne do you still work as a roustabouts? I work in the oil field right now.
    No problem HP!
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    I had a quick Legs "pump" session this morning.


    Seated Leg Curls
    2 warm-up sets of 15
    6 working sets of 10



    Glute Kickbacks (lying leg curl machine)
    4 sets of 12

    -Same idea as the "butt blaster", but I feel these working the glutes better.







    Band Resisted Squat Machine
    4 sets of 15-20

    -constant tension

    -The added band resistance was a solid addition here






    Leg Extensions

    3 sets of 12 with toes pointed out/back
    3 sets of 12 with toes pointed forward
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    Heads up for everyone that's been looking forward to the new High Volume. The insider will be tomorrow, around 11am EST.
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    Here's a tri-set from today's arm session:

    Dual Rope Pushdowns/Kickbacks x10
    Bench Dips x10 (slow eccentric/explosive concentric)
    Reverse Grip Pushdowns x12

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    I trained legs this afternoon. I've been feeling dizzy off and on the last few days and think it may be due to the big changes in weather (was 70 degrees a few days ago and snowing at times today). I didn't feel that great during parts of my workout, but it wasn't a huge factor, and I still left happy with what was done.


    Lying Leg Curls


    15 (warm-up)
    15 (warm-up)
    10
    10
    10
    10 -> drop x 10 -> drop x 10 + 10-second iso-hold

    -working up in weight




    Leg Press / Bulgarian Split Squat (Superset)

    1 plate per side x 8 / bodyweight x 10 per leg
    2 plates per side x 8 / bodyweight x 10 per leg
    3 plates per side x 8 / 20 x 10 per leg
    4 plates per side x 8 / 40 x 10 per leg
    5 plates per side x 8 / 60 x 10 per leg
    6 plates per side x 8 / 80 x 8 + iso-hold -> drop 50 x 6 + iso-hold (left leg only on BSS)
    6 plates per side x 8 / 80 x 8 + iso-hold -> drop 50 x 6 + iso-hold (right leg only on BSS)

    -constant tension





    (more) Leg Press

    6 plates + 25 per side x 6
    7 plates per side x 6
    7 plates + 25lbs per side x 6 reps

    -5 second eccentric, no *******




    Leg Extensions

    25
    25
    25
    25

    -started with a tough 25 and added 10lbs to each set / assisted reps to continue hitting target




    GHR

    3 sets of 12
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    Here's the last 2 days of training



    CHEST/SHOULDERS


    Neutral Grip Incline Dumbbell Press

    worked up with sets of 8 until failing to get 8

    -constant tension
    -1' box for incline



    Slight Decline Smith Press
    worked up with sets of 6 to a heavy 6
    double drop set to failure on final set

    -lowering to chest, pressing to 3/4 *******




    Incline Barbell Press

    3 sets of 15

    -slowly lowering to neck, pressing to 3/4 *******



    Machine Flyes

    3 sets of 10 + 2 isotension reps (10 seconds each) on the 3rd set

    -isotension: holding rep at halfway point



    Machine Rear Delts
    3 sets working up in weight

    -1st set 25 reps, sets that followed to failure + iso-hold on final set



    Over & Back Presses
    3 sets of 10



    Dumbbell Front Raises
    3 sets of 10-12 working up in weight

    -starting with neutral grip and pronating wrists as moving towards the top
    -hard flex at top
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    BACK

    Face Pulls
    3 warm-up sets of 12-15
    3 working sets of 10

    -Cable height just above head using a rope attachment. Rounding and stretching upper/middle back and then holding contraction for a second as I pull back and retract shoulder blades.



    Chest Support Row
    1 warm-up set of 10
    3 working sets of 10

    -working lower traps and rhomboids.



    Dumbbell Pullovers
    3 sets of 10




    Single Arm Supinated Pulldowns
    3 sets of 10

    -Driving elbow down and holding contraction for a second on each rep. Pronating hand at the top and supinating at the bottom.




    Modified Rack Pulls
    135x15 (warm-up)
    225x12 (warm-up)
    275x10
    275x10
    315x10
    315x10
    315x9
    405x5 (standard)
    405x5 (standard)

    -constant tension
    -pins set at mid-shin

    These felt great so I kept rolling with them. The key with this variation is keeping your lats flexed hard the entire time, especially during the slow eccentric portion of the movement (this keeps stress off your lower back as well). I didn't put the bar down throughout the entire set to keep tension on my back. These don't require a lot of weight (probably half of what you would use for a standard rack pull) to be effective. I added some weight and did 2x5 of standard pulls at the end. My back was smoked and 405 felt more like 500+.







    Dumbell Shrugs

    3 sets of 12

    -3 second flex
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    I had a leg pump session tonight. Nothing too crazy, but legs were smoked.


    Seated Leg Curls
    6 sets of 10


    Standing Butt Blaster
    3 sets of 10



    Lying Leg Press Machine
    50
    30
    20
    15
    12
    10
    8



    -constant tension

    -duck stance

    -I got off the machine and remained in a full squat position between sets. Legs painfully stretched as they filled with blood.



    Smith Squats
    3 sets of 12

    -wide stance, feet out in front with toes pointed out
    -3 second eccentric, 1 sec pause at bottom, stopping concentric just shy of *******


    Adductor Machine

    3 sets of 10



    Lying Leg Curls
    3 sets of 12
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    I trained light chest/shoulders yesterday and light back today. Tonight's session involved mainly HS machines and a little cable work.



    Here's a technique that I used on the HS Low Row. I held in the contracted position against the added band tension with one arm while rowing with the other.


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    This morning's session was pretty fun, considering it was arms, abs, and calves. Pumps have been great now that my calorie and carb intake are pretty high. I can't wait to see what it's like with High Volume thrown in the mix.


    BB Curls
    2 warm-up sets of 15
    7 sets of 6 working up in weight (10lb increments) with 30 seconds rest

    -hard 1 sec flex, 3 sec eccentric



    DB Curls
    4 sets of 8 + 6 hammer partials

    -alternating arms until partials



    HS MTS Curl
    3 sets of 20



    V-Bar Pushdowns
    2 warm-up sets of 15-20
    8 sets of 12 with 30 seconds rest

    -constant tension



    Banded Elbows-Out Extensions / Banded Bodyweight Extensions
    4 rounds of 8 / 8






    Occluded Rope Pushdowns / Overhead Extensions
    4 rounds of 10 /10

    -hard flex

    - 30 seconds between rounds

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    Need some nudes up in here
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    Quote Originally Posted by kbayne View Post
    Need some nudes up in here
    I'll need to do some trimming or else any muscle growth will be outshined by chest hair growth.
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    Quote Originally Posted by breezy11 View Post
    I'll need to do some trimming or else any muscle growth will be outshined by chest hair growth.
    No shave November for this guy, for the beard/neck beard. It's gonna be fierce
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    Quote Originally Posted by Swolbraham View Post
    No shave November for this guy, for the beard/neck beard. It's gonna be fierce
    I just had to clip mine for this wedding. So disappointed. The stache was getting nice and just hit my mouth ha. Was able to brush it aside
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
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    Quote Originally Posted by breezy11 View Post
    I'll need to do some trimming or else any muscle growth will be outshined by chest hair growth.
    Lol let it all show!

    Just watched the vids on computer, looking huge homie!!
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