breezy's training, supplementation, and food log
- 04-23-2014, 06:43 PM
- 04-23-2014, 06:49 PM
- 04-23-2014, 06:50 PM
04-23-2014, 08:07 PM
04-23-2014, 08:10 PM
04-23-2014, 11:01 PM
Red: Pro Mini, Pro Short Mini
Green: Pro Monster Mini
Orange: Pro Light, Pro Micro
04-24-2014, 11:56 AM
04-24-2014, 12:38 PM
04-24-2014, 01:36 PM
04-24-2014, 01:41 PM
04-24-2014, 02:15 PM
04-24-2014, 02:17 PM
04-24-2014, 02:23 PM
04-24-2014, 02:42 PM
04-24-2014, 02:56 PM
No problem, bud.
04-24-2014, 04:44 PM
04-24-2014, 05:05 PM
04-24-2014, 05:10 PM
Checkin in for the no oats anymore club.
04-24-2014, 07:11 PM
04-24-2014, 07:13 PM
Some motivational words from the young, but knowledgeable and insightful, Alexander Juan Antonio Cortes :
"On finding passion,
Had a conversation with a friend yesterday who wanted to know how I had "found" my passion in the fitness industry.
I didnt find. I BUILT IT.
I never planned to work in this field or had grand foresight in goal setting. Truth be told, Ive never set goals in anything, I just had things I wanted to do, so I learned what i needed to do and then did them. I started personal training in college part time and after walking out of the performing arts field, training I enjoyed enough to keep on doing.
I always had a commitment to improving at it, but there were many times when I considered quitting and doing something else. Apathy, doubt, resentment were things I experienced. I just never gave into them
So Despite those periods, I held fast to the belief that so long as I worked as hard as I could, those points of doubts would be followed by periods of growth. Much like having strength or muscle stagnate and then super compensate, there are times when you simply need to keep your head down and do work, and trust the process of this leads to something.
Year over year I found myself loving it more and more, even when I wanted to break up with it. And the more into it I was, the more it rewarded me, and the harder I worked the more opportunities presented themselves, and then the harder I could work taking those on, and so on and so forth
So the "finding" of passion then, I really dont believe it works that way at all. And everyone young my age thats flighty and "searching" really needs to take a step back and WORK at something before declaring themselves lost. You're not lost, but youve likely never worked hard enough at anything to "find" yourself in it."
04-24-2014, 07:14 PM
04-24-2014, 07:59 PM
Tonight's session was solid, especially having only slept 3 hours last night. I felt awful for the majority of the day, but thankfully, my pre/peri-nutrititon carried me through no problem and I've felt much better since.
Incline DB Press
105x8, 75x8, 50x8
-25lb plates used for slight incline
Banded Incline Smith Presses
185x15 + 10 second iso-hold at midpoint of last rep
205x10 + 10 second iso-hold at midpoint of last rep
225x5 + 10 second iso-hold at midpoint of last rep
-~22 degree incline
-elbows tucked in slightly, bringing bar to chest just below nipple line, driving to ¾ *******
Incline DB Flyes
50x10, 25+band x 5
50x10, 25+band x 5
1 set to failure
Standing DB Side Laterals
-strict form (no swinging)
-hard flex in the contracted position
Rear Delt Incline DB Flyes
15x20 + 15 second iso-hold
25x10 + 15 second iso-hold, band x 10 + 10 second iso-hold
30x8 + 15 second iso-hold, band x 10 + 10 second iso-hold
-all reps with a full range of motion, held the weight (and band) in mid-position for iso-holds
Banded Cage Press
45 (bar) +band x 8
-set pins to chin level
-strict form: chin right up against bar, explosively pressing straight up (no momentum), ducking head under bar at ******* to fully engage delts/traps, lowering to just above pins with a 4 second eccentric
04-24-2014, 08:11 PM
Damn, hell of a workout! I can't wait to get my bands so I can start implementing them in my training.
04-24-2014, 08:13 PM
04-24-2014, 08:17 PM
04-24-2014, 08:20 PM
04-24-2014, 08:23 PM
Thanks Pete! You'll love them.
This wasn't the exact approach used today, but same idea. Just wrap a band around your back, have it come up under your arms, and loop it around your thumbs.
04-25-2014, 01:00 PM
I absolutely loved this morning's back session. Not having to plan my own training is great, but I'm thoroughly enjoying it for now.
Cable Rows (neutral wide grip)
-sitting straight up, allowing arms to extend and shoulder blades to spread before driving the elbows back and flexing the upper/mid back hard
-focus on mind-muscle connection: weight wasn't a priority and keeping it on the low end allowed for a strong contraction each rep (and prevented it from turning into a bicep exercise)
Smith Machine Rows
-stops set so the weight bottomed out at mid-shin level
-paused each rep at the bottom and then explosively drove elbows up/back with a flex hard at the top
DB Pullovers / Band Assisted Pull-ups
55x12 / 8
55x12 / 8
55x12 / 8
55x12 / 8
-pull-ups: arched back and kept sternum elevated while driving the elbows down
-pull-ups: brought grip in about 1 inch each set
Modified Rack Deads
-set hooks on cage to about waist level, grabbed BB, kept back flat and chest out, brought bar down to just above knees before pulling back and retracting scapulae/flexing back as hard as possible
-focus on pumping back, glutes kept loose
-if you can nail the form these are amazing
DB Dead-Stop Rows
130x5, 130x3, 80x10
-5R/5L (and 3R/3L)
-drove elbows up/back hard with a 1 second flex at the top and a 3 second controlled eccentric
04-25-2014, 01:26 PM
Damn man that was an awesome workout! Clever idea on the band assisted pull-ups, I'm think I can rig that up at my house.
04-25-2014, 01:36 PM
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