breezy's training, supplementation, and food log

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    Teardrop busters???
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    Quote Originally Posted by breezy11 View Post
    Yeah, closer than I would've liked. I'm not sure who I want to win. Peyton probably isn't too excited about having to come to Foxborough (if they win).
    I don't think any Bronco or Broncos fan is excited about going there lol.
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    Quote Originally Posted by NattyForLife View Post
    Teardrop busters???
    It's an old Tom Platz move; sissy squats on a hack squat machine. I wouldn't recommend it if you don't have decent VMO development, and I'd only do them later in a workout, once your legs are fully warmed up.

    second half of video




    Edit: here's a recent video, which made me decide to add them for the first time in a while

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    Quote Originally Posted by kbayne View Post
    I don't think any Bronco or Broncos fan is excited about going there lol.
    lol you're probably right.
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    Nice work with the leg press banded rows! Very innovative bud
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    http://anabolicminds.com/forum/supplement-reviews-logs/262578-804s-unsponsored-pre.html
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    Quote Originally Posted by 804 View Post
    Nice work with the leg press banded rows! Very innovative bud
    Thanks man.

    Here's a the single arm row on the unilateral leg press that I mentioned.

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    Chest/Shoulders



    Angled HS Incline Press with Bands

    8 total sets (including warm-ups) working up in weight

    I did the following at each weight used
    8R/8L/8RL (starting around 45 degree angle)
    8R/8L/8RL (starting around 90 degree angle)

    Part of 3 sets: This is one of few exercises that I can really get my upper/inner chest to fire/contract fully, which is a major weakness for me. When I switch to both arms at once the full contraction carries over. I don't lock out, but get a hard flex on each rep. The 90 degree angle is a short range of motion, but it lights up exactly where my chest is lacking.







    Smith Incline Press
    40
    30
    25
    15
    10
    6
    5

    -constant tension
    -started light and kept adding weight until technical failure at 5 reps





    BB Flat Bench with Chains
    5 sets of 5

    -3 second eccentric, 1 second pause above chest
    -used a weight that I could maintain for 5x5 with a couple reps left in the tank
    -strong focus needed to keep using chest as much as possible (fatigue)






    Free Motion Flye to Flye-Press
    2 sets of 10+5



    Machine Rear Delt Laterals
    1 tough set of 25
    1 set of 50 using same weight as previous set (15 second breaks included to reach target)



    Standing Machine Swings
    3 sets of 25



    Single Arm Rear Delt Pulls
    4 sets of 10
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    For the HS inclines do you usually always do one arm at a time or do you mix it up?
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    Quote Originally Posted by Swolbraham View Post
    For the HS inclines do you usually always do one arm at a time or do you mix it up?
    I use both arms at once about 95% of the time. The only time I ever use one arm is when I'm sitting at an angle, like today.
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    Quote Originally Posted by breezy11 View Post
    I use both arms at once about 95% of the time. The only time I ever use one arm is when I'm sitting at an angle, like today.
    Got it. I gotta try that, thanks!
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    Hey breezy, do you find that you get more upper chest stimulation by tucking your elbow on the HS incline press?
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    Quote Originally Posted by breezy11 View Post
    Thanks man.

    Here's a the single arm row on the unilateral leg press that I mentioned.

    Those look awesome man.. My gym used to have a piece of equipment like that! Great work

    Also, I liked the video with the angle banded ha incline press- I gotta check to see how I could accommodate the bands on the one we have. Great stuff
    Current Log:

    http://anabolicminds.com/forum/supplement-reviews-logs/262578-804s-unsponsored-pre.html
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    The contraction on the HS angled incline press is intense!! I usually throw them in my routine or perform both arms at once and do a drop set doing single arm angled.
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    I love all the interesting equipment you use outside its normal context. I've been exploring things at my gym like this ha. You're an inspiration breezy
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
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    Quote Originally Posted by kbayne View Post
    I don't think any Bronco or Broncos fan is excited about going there lol.



    We don't have to worry about it now...

    Payton looked old today.
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    Quote Originally Posted by NattyForLife View Post
    Hey breezy, do you find that you get more upper chest stimulation by tucking your elbow on the HS incline press?
    I don't think I've ever consciously tucked my elbows, but I'll give it a try and let you know. I usually just make sure to keep my chest up/arched and make other small adjustments based on how it feels.

    Quote Originally Posted by 804 View Post
    Those look awesome man.. My gym used to have a piece of equipment like that! Great work

    Also, I liked the video with the angle banded ha incline press- I gotta check to see how I could accommodate the bands on the one we have. Great stuff
    Yeah, the way the arms of that machine swing back is perfect for rowing.

    For any of the HS chest press machines, I just double a red mini band around one of the bars supporting the seat and loop the ends over the handles.

    like this:
    http://youtu.be/2qe6zhjNVK4

    Quote Originally Posted by kbayne View Post
    The contraction on the HS angled incline press is intense!! I usually throw them in my routine or perform both arms at once and do a drop set doing single arm angled.
    Yes it is. Give it a shot with bands if you haven't. I'll have to try that sometime.

    Quote Originally Posted by booneman77 View Post
    I love all the interesting equipment you use outside its normal context. I've been exploring things at my gym like this ha. You're an inspiration breezy
    Thanks boone. Much appreciated. Meadows has been a huge influence over the last few years and has really sparked my creativity. I always like finding another way to effectively work a muscle, but if an idea doesn't work out very well, I'll trash it immediately.


    Quote Originally Posted by hardwork25 View Post
    We don't have to worry about it now...

    Payton looked old today.
    I wasn't going to mention it.
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    Quote Originally Posted by breezy11 View Post


    Yeah, the way the arms of that machine swing back is perfect for rowing.

    For any of the HS chest press machines, I just double a red mini band around one of the bars supporting the seat and loop the ends over the handles.

    like this:
    http://youtu.be/2qe6zhjNVK4

    Yeah its a nice ROM. I will be testing the bands out today thanks for the vid bro!
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    http://anabolicminds.com/forum/supplement-reviews-logs/262578-804s-unsponsored-pre.html
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    Quote Originally Posted by 804 View Post

    Yeah its a nice ROM. I will be testing the bands out today thanks for the vid bro!
    No problem man.
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    Here's tonight's back session.



    Pull Ups
    2 sets of 8 of wide, mid, and close neutral grip




    Heel Elevated Trap Bar Rows (banded)
    1 warm-up set of 12
    4 sets of 10






    Smith Rows
    4 sets of 6 (after working up to a good weight)

    -rest-pause, explosive, from mid-shin




    DB Pullovers
    sets of 15, 12, 10, 8 working up in weight




    Chest Supported T-Bar Rows
    sets of 15, 12, 10, 8 working up in weight

    -elbows kept high and wide, working upper back/traps




    Rack Pulls with chains
    worked up with sets of 6 until barley getting 6
    -final set: removed chains/waited 1 min and did another set of 6
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    Nice back work bud. I swear all these Meadows takeoffs.. you're starting to look like him haha!
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    http://anabolicminds.com/forum/supplement-reviews-logs/262578-804s-unsponsored-pre.html
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    what does elevating the heel do for the rows? interesting

    god i'm excited for when you start my programming, i have a feeling i'm going to learn so much stuff lol
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    Quote Originally Posted by Swolbraham View Post
    what does elevating the heel do for the rows? interesting god i'm excited for when you start my programming, i have a feeling i'm going to learn so much stuff lol
    Take pressure off the lower back.
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    Learn so much just following this log!
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    Quote Originally Posted by kbayne View Post
    Take pressure off the lower back.
    Thanks for the answer, definitely going to try this..
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    Quote Originally Posted by 804 View Post
    Nice back work bud. I swear all these Meadows takeoffs.. you're starting to look like him haha!
    Thanks. Lol, I think we might weigh about the same, except he's shorter, leaner, and carries a ton more muscle.


    Quote Originally Posted by Swolbraham View Post
    what does elevating the heel do for the rows? interesting

    god i'm excited for when you start my programming, i have a feeling i'm going to learn so much stuff lol
    Quote Originally Posted by kbayne View Post
    Take pressure off the lower back.
    Yup. I also like elevated heels with the trap bar because it allows me to hit my back the way I'd like without bending over quite as much...otherwise, I end up altering my ROM to avoid clipping my ass with the bar on each rep.

    Quote Originally Posted by wasme View Post
    Learn so much just following this log!
    Glad to help wasme. Thanks.
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    Quote Originally Posted by kbayne View Post
    Take pressure off the lower back.
    wow, thank you. that's pretty cool never thought of that, i'll give it a whirl. thanks bro!
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    Quote Originally Posted by Swolbraham View Post
    wow, thank you. that's pretty cool never thought of that, i'll give it a whirl. thanks bro!
    It's a very effective technique/move.

    Try heel elevated squats as well and that'll really target the quads while keeping strain off the lower back.
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    Quote Originally Posted by kbayne View Post

    It's a very effective technique/move.

    Try heel elevated squats as well and that'll really target the quads while keeping strain off the lower back.
    Yeah, I use it a lot more for squats than rows. Front squats with heels elevated can light up your quads pretty quick. I should probably just get some good squatting shoes with a heel because standing on plates can be a little sketchy with a decent amount of weight.
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    Elevated heels, shoulder width stance, and keeping as upright as possible works great for me, if really trying to put more focus on my quads (a lot harder than my normal stance too). The same approach without elevated heels works good as well.

    http://youtu.be/HTgTb7-5qaI


    Heel elevated pause squats are another good one.

    http://youtu.be/05LnCpqfhek
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    These have been my "non-training day at work meals" for the last couple weeks.

    Name:  IMG_20150115_152519.jpg
Views: 50
Size:  110.1 KB

    Name:  IMG_20150115_163838.jpg
Views: 50
Size:  65.8 KB

    Each contains grilled chicken, roast turkey, ground turkey, broccoli, and red palm/coconut oil. 2 have fajita seasoning and 2 have buffalo/hot sauce. All 4 taste fantastic.

    Edit: I usually bring a beef meal as well.
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    That looks awesome
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    I tried the rows with the elevated heels.. what a difference it made in lower back tension relief! Also, it help me from "bouncing". Nice meal prep brotha. Couple net carbs each?
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    Quote Originally Posted by wasme View Post
    That looks awesome
    Thanks man. I'm about to have some now.

    Quote Originally Posted by 804 View Post
    I tried the rows with the elevated heels.. what a difference it made in lower back tension relief! Also, it help me from "bouncing". Nice meal prep brotha. Couple net carbs each?
    Nice brother. Yeah, the only carbs are from broccoli. I had plenty when I got home though.
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    I trained legs this afternoon. I decided to hit my hamstrings with some heavier weight first, but kept things pretty light overall.



    BB Stiff Deads
    -worked up slowly (small weight increments) with sets of 8 until barely getting 8.

    Sets of 315 and 405:







    Plate Loaded Squat Machine
    warm up sets of 20,15
    working sets of 12, 10, 8




    Adductor / Abductor
    3 sets of 10/10




    Somersault Squats
    3 sets of 8




    Leg Extensions
    3 sets of 12

    -2 sec flex at top




    Lying Leg Curls
    5 sets of 10
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    Here are some thoughts from Alexander Cortes (Elitefts columnist/Mtn. Dog Diet coach), which relate to a point that I made earlier this week, regarding large caloric intakes and eating more frequently.




    Alexander Juan Antonio Cortes

    Yesterday at 4:58pm


    "Short thoughts on Caloric level and muscle growth (credit to Nick Tong for sparking this)

    -No one grows MORE on LESS calories/food. Aside from the fact that a surplus is needed, it's uncommon that anyone is going to grow eating barely over maintenance

    Freak factors aside, you will need to eat, and eat a lot


    -frequent eating works far better than larger meals-argue this all goddamn day if you want, but 6+ meals is a highly effective way to maximize calorie intake, keep food varied, keep anabolism going, and it's worked for 70+ years of competitive bodybuilding

    Especially when calories are 4,000-5,000 and beyond, fitting that into 3 meals can get ridiculous. For bigger guys 250+ plus (yeah, everyone feel bad about yourself now) that would equate to a pound+ of meat and rice at one meal. Fun for few days, but not practical long term. Moderate meals and frequent meals are better"







    I've had a very busy day, but made it to the gym earlier. I'll try to post a training update at halftime if I can. Go Pats.
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    Chest/Shoulders


    Angled HS Incline Press
    4 sets of 8R/8L/8RL


    Smith Incline Press
    -worked up with sets of 8 to a pretty tough 8 and then did 3 working sets with that weight + 2 drops on the final set (wide grip on final drop)



    Neutral Grip Machine Press
    3 sets of 8

    -3 second eccentric, 2 sec stretch, explosive concentric, 2 sec flex



    Overhead Incline Cable Flyes
    3 sets of 10

    I should've recorded these from another angle, but the idea is to bring your arms up over your head, instead of your chest. This targets the upper chest around the clavicle.





    Bent-Over DB Laterals
    4 sets of 15

    -1 min rest



    Seated DB Laterals
    4 sets of 10

    -slight lean forward to hit some rear delts



    Reverse Shoulder Machine Press
    3 sets of 8
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    breezy11's Avatar
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    "EVERYTHING in this industry is context driven.

    If everybody understood this we would ask the CORRECT questions.

    Is HIIT cardio better than LISS cardio is not a good question.
    Would you have someone do HIIT cardio if they had no energy and couldn't produce the requisite interval intensity? If someone had a ton of energy and recovered well would you have them slowly walk on the treadmill?


    Are higher loads better than lower loads? Not a good question.
    Would you have someone use high loads if their joints were aching? Really?

    Is training a bodypart once a week or 2 times a week better? If someone is recovered in 48 hours do you think it is better to wait another half week? Your rationale is "Dorian did it"?

    Learn to look at individual situations and context.

    Learn to ask the right questions and think....

    This will lead you to provide better answers to all these black and white questions people want a yes or no to. The truth is, it's all grey."

    -John Meadows
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  38. Elite Member
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    Meadows rows?


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  39. Diamond Member
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    Quote Originally Posted by breezy11 View Post
    lol wtf!
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  40. Elite Member
    breezy11's Avatar
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    Quote Originally Posted by Sean1332 View Post
    lol wtf!
    lol yup.
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