breezy's training, supplementation, and food log

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  1. I should be training someone next leg day and will hopefully give these a go.

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  2. Don't have access to a spider bar, but this looks brutal and fun.

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  3. 11/22/13


    Awesome back session this morning. The combination of TEST Powder/Jack3d AF makes for an outstanding pre-workout profile and I loved it. Energy, pumps, endurance, and the amount of fun that I had were ridiculous. I'm having a blast with my current training.


    Meadows Rows
    25x15 (warm-up)
    50x15 (warm-up)
    75x15 (warm-up)
    100x8
    100x8
    100x8
    100x8
    100x8
    100x8
    100x8
    100x8

    -25lb plates used for increased depth/stretch

    -strict form

    -30-40 sec rest

    -strong focus on flexing/driving blood into lats



    Chin-Ups
    15 (close neutral)
    12 (close neutral)
    10 (close neutral)
    10 (shoulder)
    10 (shoulder)
    9 (shoulder)
    9 (wide)
    8 (wide)
    8 (wide)

    -sternum arched

    -switched to assisted after close grip to maintain at least 8 reps



    Seated Cable Row
    180x5
    190x5
    200x5
    200x5
    200x5

    -big stretch / explosive concentric / hard flex / controlled eccentric





    Grenade Pullovers (cable/low pulley)
    50x15 (warm-up/feeder set)
    60x12
    70x10
    70x10
    80x8, x8 partials

    -same idea as DB Pullovers lying on bench

    -great variation




    Supported T-Bar Row
    25x40
    35x30
    45x20
    55x15
    70x10
    90x6
    90+bands x3, 10 sec iso-hold/tension
    90+bands x3, 10 sec iso-hold/tension, 45+bands x7, 10 sec iso-hold/tension

    -brutal
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  4. Wow

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  5. Look at the width of his lats
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  6. Quote Originally Posted by Sean1332 View Post
    Look at the width of his lats
    I didn't notice until you mentioned it. Impressive.
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  7. Very much impressive.

    The first video is saying it's private.

  8. Quote Originally Posted by RegisterJr View Post
    Very much impressive.

    The first video is saying it's private.
    Indeed.


    Thanks for the heads up man. It should be all set.
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  9. The last 2 days of training has resulted in more DOMS than I've had in a long time. I rarely have a noticeable amount of soreness, but my chest is feeling it and my back is already sore as well.
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  10. Thought I would stop by to say sorry in advance for this coming Sunday.

    Broncos > Patriots
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  11. Quote Originally Posted by kbayne View Post
    Thought I would stop by to say sorry in advance for this coming Sunday.

    Broncos > Patriots
    Lol thanks. It could go either way. Manning has only won 4 of 13 games against Brady though.
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  12. Quote Originally Posted by breezy11 View Post
    Lol thanks. It could go either way. Manning has only won 4 of 13 games against Brady though.
    Haha, I know just giving ya a hard time. Going to be a very good game for sure.
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  13. Quote Originally Posted by kbayne View Post
    Haha, I know just giving ya a hard time. Going to be a very good game for sure.
    Should be. The Pats lineup could be hurting (more than it already has been).
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  14. 11/23/13

    I approached today's session like I have the last couple, which made working arms somewhat enjoyable...so did the 90's rap (Bone Thugs, Dre, Snoop, Ice Cube, Luniz, Tupac) that started bumping at 8AM. It was a nice change of pace from the classic rock/pop that's been playing in the early mornings.


    Arms


    Rope Pushdowns
    70x15 (warm-up)
    90x15 (warm-up)
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10

    - 1 sec hard flex

    -30 sec rest



    HS Seated Dips
    230x8
    230x8
    230x8
    230x8
    230x8
    230x8

    -1 sec hard flex

    -40 sec rest


    Band Pronated Kickbacks
    6, 6, 6, 6
    4, 4, 4, 4

    -moving forward 1 foot after each partial set

    -2 sec hard flex


    example:

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  15. Cable Extensions (overhead/crossbody)
    40x15 / 40x8 , isotension
    40x15 / 40x8 , isotension

    -40 sec rest

    Part of each set: There was a little bar (used to add 5lb weights), which I could use as a handle to add tension during holds at the end of each set.





    Seated DB Curl
    20x15 (warm-up)
    25x15 (warm-up)
    30x8
    30x8
    30x8
    30x8
    30x8
    30x8
    30x8
    30x8

    -8R/8L

    -30 sec rest

    -strict form/hard flex/palms kept facing up
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  16. Preacher Curl Machine
    70x8
    70x8
    80x8
    80x8, 45x6, 25x8, isotension

    -hard flex

    -tempo shown below


    2nd set: My arms were hurting after all the previous curls. This machine was more challenging than the HS machine as well (without bands). I had someone apply tension on the last set, which was pretty painful. I would've recorded it, but my phone died.

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  17. Post-workout meal

    Name:  egg white waffle (700x395).jpg
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    Name:  egg white (700x395).jpg
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    *egg white omelette with jalapeño chicken sausage, uncured peppered turkey bacon, mozzarella, and Frank's Buffalo/South African Smoke seasoning (mixed in eggs)
    *GF waffles with Vanilla Ice Cream OxyELITE Protein frosting, cinnamon, and WF syrup


    I added a cup of "Blueberry Cruch" cereal (same as Cinnamon Toast Crunch, but blueberry flavor) to my post-workout shake (Vanilla OEProtein) today, which was unbelievable. It was crushed into powder form before mixed in.
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  18. I am also a fan of the jalapeño sausage.

    Lol at the 90's rap. That's the ONLY rap I can put up with. Picture me rollin'!
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  19. Quote Originally Posted by RegisterJr View Post
    I am also a fan of the jalapeño sausage.

    Lol at the 90's rap. That's the ONLY rap I can put up with. Picture me rollin'!
    It's the best.


    Haha yeah, it's really gone downhill. It felt like I was back in high school.
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  20. Was looking back at some of your videos today (most of the time I don't see them say day as we block youtube at work)... the dumbbell rack at your gym always blows me away... it's never ending!
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  21. 11/24/13


    Outstanding session this morning. It was easily the most painful that I've had in quite a while and I absolutely loved it.


    Machine Flyes
    90x12 (warm-up)
    110x12 (warm-up)
    140x12
    140x12
    140x12
    140x12

    -30 sec rest

    -arched sternum / 1 sec stretch / 1 sec flex

    -The pump was crazy from these today, thanks to pre-workout OEProats (with AP prior), Jack3d AF, and TEST Powder. The pain made it a challenge to complete the last 2 sets.




    Banded Flat DB Press
    80x6
    80x6, 60x5
    80x6, 60x4, 40x5, 20x6

    -1 min rest

    -same band setup that I used for Tate Press

    -a lot of tension

    -my new favorite chest exercise


    example: I recorded my first drop set, but it won't play. This is similar to what I did, but includes neutral grip and isotension at the end (I saved it for later).






    Slight Incline Smith Press
    70x50
    90x40
    110x25
    120x15
    140x12
    160x8
    180x5, x5 assisted, 10 sec isotension

    -20lbs bar resistance (weights posted might be off, as I didn't write anything down)

    -constant tension

    -40-60sec rest (got shorter as I went on)

    -lowest incline setting on bench



    Gironda Dips
    .5

    -wasn't happening



    Bent-Over Cable Lateral Raises
    20x12
    20x12
    20x12
    20x12
    20x12
    20x12
    20x12
    20x12

    -30 sec rest

    -1 sec hold/flex


    Seated DB Lateral Raise
    25x8
    25x8
    25x8
    25x8

    -30 sec rest

    -1 sec hold/flex



    6 ways / Spider Crawls
    10x10 / 3 (up and down wall is 1 rep)
    10x9 / 2
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  22. Quote Originally Posted by wasme View Post
    Was looking back at some of your videos today (most of the time I don't see them say day as we block youtube at work)... the dumbbell rack at your gym always blows me away... it's never ending!
    Yeah, it's massive. I think it goes up to 80lbs (with doubles of most weights throughout the rack), and then 100lbs 3 times, then 155lbs (starting with 60lbs or 70lbs).
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  23. @kbayne, did you catch the second half of the game last night?
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  24. 14 degrees outside on the way to the gym...awesome.
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  25. I'm working in it!
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
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