breezy's training, supplementation, and food log

Page 172 of 231 First ... 170171172173174 ... Last

  1. CHEST/SHOULDERS


    HS Incline Press
    15
    12
    8
    8
    8
    8




    Banded Smith Slight Incline Press
    40
    20
    15
    10
    7, 15

    -constant tension

    -bringing grip in as weight increased (super wide on drop set)


    Here's every set. I was focused on not using my arms at all to move the weight (all chest), which is impossible, but it doesn't hurt to try. This is why the final rep of some sets have a very slow concentric, as I was doing my best to not finish with a lot of help from my tris/shoulders.







    Banded Incline DB Press
    6
    6
    6 + 20 second loaded stretch
    6 + 20 second loaded stretch
    6 + 30 second loaded stretch

    -slow tempo, big stretch, hard flex at lockout





    DB Side Laterals
    8 + 8
    8 + 8
    8 + 8
    8 + 8

    -1st 8 reps: heavier weight with a little momentum

    -last 8 reps: light weight with very strict form





    Incline DB Swings / Band Pull Aparts
    25/ failure + partials + iso-hold
    25/ failure + partials + iso-hold
    25/ failure + partials + iso-hold








    Band Resisted BB Front Raises
    10
    10
    10
    10

    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com


  2. BACK


    HS MTS High Row
    15
    12
    8
    8
    8
    8

    -slectorized machine

    -pronated grip





    HS Low Row
    12
    10
    10
    10
    10

    -plate loaded





    Incline Straight Arm Rope Pulldowns
    12
    12
    12
    12

    -done at two different angles

    -these are solid










    Banded Supported T-Bar Rows
    10
    10
    10
    10

    -chest up, back tight

    -upper back: elbows kept high and wide

    -strong focus on using back, as opposed to making it an arm/full body exercise (see this happen a lot)









    Banded BB Deadlift
    135x5
    225x5
    275x5
    315x5
    365x5
    405x5
    405x10 (no bands)


    Here's 225, 315, and part of 405 without bands (phone died). The added band resistance started making grip an issue at 315, so I strapped up after that. One of my straps tore in half with 365 as well, but I had a replacement. I'd planned on at least 12 reps with 405, but felt like my sciatica could become re-aggravated, so I shut it down.

    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com
    •   
       


  3. ARMS


    Rope Pushdowns / Lying EZ Bar Extensions
    20
    15
    10 / 15
    10 / 15
    10 / 15
    10 / 15


    -pushdowns: 2 sec flex

    -extensions: slow and controlled, constant tension (stopping concentric just shy of lockout), lighter weight and higher rep while elbows warmed up






    Seated Dip Machine (single arm eccentric) / Lying EZ Bar Extensions
    10 / 8
    10 / 8
    10 / 8
    10 + 2 arm failure + iso-hold / 8

    -dips: 2 arm explosive concentric with hard flex, single arm 5 second eccentric

    -extensions: slow and controlled, constant tension, heavier weight



    Here's an example of how the seated dips were performed:









    DB Curls / Reverse EZ Bar Curls
    8 / 10
    8 / 10
    8 / 10
    8 / 10

    -db curls: strict form, 3 second eccentric

    -ez bar: full ROM





    BB Curls / Reverse EZ Bar Curls
    8 / 15
    8 / 15
    8 / 15
    8 / 15

    -bb curls: 2 second hard flex

    -ez bar: stopping concentric with bar at 90 degrees
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  4. LEGS


    Seated Leg Curls
    20
    15
    8
    8
    8 + 5 assisted
    8 + 5 assisted , 8 + 5 assisted + isotension





    Adductor Machine
    10
    10
    10
    10





    DB Split Squats
    15
    15
    10 , 10
    10 , 10
    10 + 10 sec isotension, 10 + 10 sec isotension
    10 + 10 sec isotension, 10 + 10 sec isotension

    -constant tension

    -started with 50lbs, dropped to 25

    -torture


    I can't take credit for today's setup, but it worked out very well. Resting the top of my back foot on the circular pad from the decline bench was much better than awkwardly placing it on a flat bench. The incline benches were used to maintain balance (holding bench with hand not holding DB).







    Seated Leg Press Machine
    8
    8
    8
    8

    -feet low, toes out

    -constant tension

    -5 second eccentric





    Leg Extensions
    10 + 5 assisted
    15 with single leg eccentric
    15 with single leg eccentric + 15 pumping style (2 leg eccentric)
    15 with single leg eccentric + 15 pumping style (2 leg eccentric) + 5 assisted + isotension

    -slow and controlled

    -2 second flex

    -5 second eccentric with single leg: same idea as seated dip machine video from yesterday
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  5. Very busy week with work, but training is going well. Here's a couple exercises from the last 2 sessions:


    Banded Smith Tricep Extensions






    Rack Pulls / Pull-Ups

    *wanted to go heavy, low rep, and pull from mid-shin, but lower back is acting up again


    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com
    •   
       


  6. Nice work in here breezy. I hope the back gets better soon my friend
    Independent

  7. Quote Originally Posted by bean5er View Post
    Nice work in here breezy. I hope the back gets better soon my friend
    Thanks brother.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  8. As usual great videos! The ideas you present are excellent. I'll be taking advantage of them at some point.
    FINAFLEX REP
    Visit our website at finaflex.com

  9. Quote Originally Posted by wasme View Post
    As usual great videos! The ideas you present are excellent. I'll be taking advantage of them at some point.
    Thanks wasme! Look forward to hearing what you think.




    I trained legs this morning. Here's a challenge set that was towards the end of the session (after a lot of leg curls and a ton of squats).


    Leg Press
    450x30
    90 sec rest
    450x25
    90 sec rest
    360x50 (challenge set)

    -feet fairly close together, middle of platform

    -constant tension


    The goal was to hit a pretty tough 30 reps without locking out, then hit 25 using the same weight and approach, and finish by dropping weight a little and grinding out as many reps as possible (locking out if necessary). 40 was the target, but I made it to 50 with a couple lockouts. I've started using this leg press more often, as it's not as rough on my lower back.


    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  10. Training has been going very well. Here's a part of this morning's leg session.


    Leg Press / Smith Lunge
    8
    8
    8
    8
    10 / 8
    8 / 10
    8 / 12

    -leg press: constant tension, 3 second eccentric

    -smith lunge: constant tension


    These were up 2nd in today's workout. I worked up to a tough 8 on leg press before starting the supersets. The first working set on leg press felt a little light, so I added a couple reps, but it was plenty of weight for the next 2 rounds (1st time using this leg press/felt "heavier" than others). The weight stayed the same on each set of lunges as well, but the number of reps increased. I finished up the session with deep BB back squats and BB stiff deads.

    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  11. hey @breezy11, any recommendations when doing a deload during cutting? I'm 8 weeks into dieting, and muscles feel good, but my CNS, joints, and tendons are really achy and I'm constantly feeling fatigued and worn down. Took a true first off day yesterday, and for the week I plan on just doing LISS cardio and weights for deloads 3x a week around 60 mins of 50-60% 1RM, and volume down in the 6-10 rep range.

    just worried about muscle/strength loss since I am cutting, but it's something I think I need since its been 4-5 months since my last one. Curious if you've ever encountered this situation

  12. Quote Originally Posted by Swolbraham View Post
    hey @breezy11, any recommendations when doing a deload during cutting? I'm 8 weeks into dieting, and muscles feel good, but my CNS, joints, and tendons are really achy and I'm constantly feeling fatigued and worn down. Took a true first off day yesterday, and for the week I plan on just doing LISS cardio and weights for deloads 3x a week around 60 mins of 50-60% 1RM, and volume down in the 6-10 rep range.

    just worried about muscle/strength loss since I am cutting, but it's something I think I need since its been 4-5 months since my last one. Curious if you've ever encountered this situation
    Hey man. Feeling "achy" deep into a cut can happen, but if you feel like crap everyday, there are a few things you could try. Implementing more non-training/rest days would probably be a good place to start. You could try increasing your carbs around training and using more "pumping" style workouts as well. I personally haven't used any traditional "deloads", but will go through different waves of training intensity, volume, and frequency to help stay "fresh". I'd definitely let your coach know what you're experiencing as well.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  13. Here's an interesting video (part 1 of 3) about the medical issues Meadows dealt with in 2005. Parts 2 and 3 will be available later in the week.

    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  14. Just got done watching part 1 a bit ago. Interested for part 2 & 3.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  15. Quote Originally Posted by kbayne View Post
    Just got done watching part 1 a bit ago. Interested for part 2 & 3.
    Pretty scary. I've heard the story, but not in such detail. I believe they'll be up Wednesday and Friday.

    Edit: and congrats on joining the PES team, man! Just noticed the sig.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  16. Quote Originally Posted by breezy11 View Post
    Pretty scary. I've heard the story, but not in such detail. I believe they'll be up Wednesday and Friday.
    For sure. I'll be on the lookout for them.

    What you weighing now if you don't mind me asking?
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  17. Quote Originally Posted by kbayne View Post
    For sure. I'll be on the lookout for them.

    What you weighing now if you don't mind me asking?
    I've been weighing between 227-230 for a few weeks. My body doesn't seem to want to get much bigger (unless I just add a bunch of fat). I can still see my abs, so that's a plus.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  18. Quote Originally Posted by breezy11 View Post
    I've been weighing between 227-230 for a few weeks. My body doesn't seem to want to get much bigger (unless I just add a bunch of fat). I can still see my abs, so that's a plus.
    Damn, getting big it seems. Huge plus when in the off season and still have abs!
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  19. Quote Originally Posted by breezy11 View Post
    Hey man. Feeling "achy" deep into a cut can happen, but if you feel like crap everyday, there are a few things you could try. Implementing more non-training/rest days would probably be a good place to start. You could try increasing your carbs around training and using more "pumping" style workouts as well. I personally haven't used any traditional "deloads", but will go through different waves of training intensity, volume, and frequency to help stay "fresh". I'd definitely let your coach know what you're experiencing as well.
    He just got back to me. Gonna do a full upper deload then LISS then off then lower deload and LISS then off again and. I do feel achy and like **** everyday. But also just diagnosed with hypothyroidism so that doesn't help lol.

    Thanks I'll look into doing waves of frequency and intensity I appreciate bro!

  20. Quote Originally Posted by kbayne View Post
    Damn, getting big it seems. Huge plus when in the off season and still have abs!
    I'm trying. There's a chance that I'll end up in the super heavies, but won't sacrifice conditioning to get there (I think 224.something is the cut off). I'd like to be skinless and have people puke when they see me . Since deciding to switch to bb, I've become friendly with some of Boston's top NPC/IFBB bb's, and having them in my corner should be pretty helpful for the transition. They think super heavies could be an advantage, as competitors in that class can tend to look a little sloppy. I'm going to start training with some of these guys at least once a week (legs) as well. Should be awesome.



    Quote Originally Posted by Swolbraham View Post
    He just got back to me. Gonna do a full upper deload then LISS then off then lower deload and LISS then off again and. I do feel achy and like **** everyday. But also just diagnosed with hypothyroidism so that doesn't help lol.

    Thanks I'll look into doing waves of frequency and intensity I appreciate bro!
    Sounds good dude. Yeah, medical issues can certainly make things difficult, which I'm familiar with as well.

    No problem.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  21. Awesome news man! That will be huge for you. Can't wait to see you up on stage BB style.
    PEScience Representative
    http://www.pescience.com/insider
    Instagram: kylebayne23

  22. Heavy weight cutoff is 225
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  23. Quote Originally Posted by kbayne View Post
    Awesome news man! That will be huge for you. Can't wait to see you up on stage BB style.
    Yeah, there's a lot of success and experience between them. Looking forward to it.




    Quote Originally Posted by Montego1 View Post
    Heavy weight cutoff is 225
    Thanks Monte. I thought it was right around there.




    Here's a new variation from today's session. Using the dual ropes worked out well. I had the ends in my palms and gripped with my fingertips. These felt great, had my rear delts pumped, and will remain in the rotation.




    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  24. Here's a brutal combination from yesterday's back session. I've been using a different approach with Meadows Rows lately and love it.


    One Arm BB Row/Meadows Row supersets




    Easy way to band up and add some intensity to kneeling leg curls:
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  25. This is the 1st pic taken since the day after my competition. I don't plan on adding much more fat this off season and will probably focus on tightening up a bit (recomping) before making another calorie push.


    Name:  2hoxrti.jpg
Views: 143
Size:  196.2 KB
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  26. I like that superset. Do you find one of the variations tougher than the other?
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  27. Quote Originally Posted by bolt10 View Post
    I like that superset. Do you find one of the variations tougher than the other?
    Yeah, it's awesome and had me ready to collapse by the 4th round (plus 3 warm-up sets). I actually started a new program and that's how the session kicked off. I don't notice a big difference, but the one arm bb row might be a little tougher to move the same weight with strict form. I was still able to complete all the Meadows rows following the one arms without getting sloppy.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  28. Quote Originally Posted by breezy11 View Post
    the one arm bb row might be a little tougher to move the same weight with strict form. .
    I have seen Meadows do this superset.. never thought of that aspect that you mentioned. What program are you currently running?

    Edit: You are looking thick in that pic Breezy.. without a doubt growing!
    FINAFLEX REP
    Visit our website at finaflex.com

  29. You lift weights, don't you?

    Looking leaner and meaner!

  30. Quote Originally Posted by wasme View Post
    I have seen Meadows do this superset.. never thought of that aspect that you mentioned. What program are you currently running?

    Edit: You are looking thick in that pic Breezy.. without a doubt growing!
    Yeah, slight changes in your approach can change the difficulty quite a bit. I try to keep my chest down and somewhat over the weight, while focusing on driving my elbow up. Leaning way back makes it significantly easier to load weight on the bar and just fire away. Your lats probably won't take the same beating that way though...biceps might.

    I'm doing program 7 (Creeping Death). It starts intense, doesn't slow down, and is set up a little different than most programs. There's decent emphasis on chest as well, which is one thing I want to work on this off season. I just talked to John this morning about my move to bb and certain areas I want to bring up this off season and he gave me some ideas and sent a bunch of optional work. I'm overwhelmed with options (especially legs), but couldn't be happier about it.

    Thanks man.


    Quote Originally Posted by gokix811 View Post
    You lift weights, don't you?

    Looking leaner and meaner!
    No, just calisthenics...
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com
  •   

      
     

Similar Forum Threads

  1. Replies: 11
    Last Post: 12-08-2011, 09:14 PM
  2. Check my food log this week and tell me what you think
    By dankone in forum Nutrition / Health
    Replies: 0
    Last Post: 08-16-2009, 01:35 AM
  3. Study on Preworkout Supplements and Training
    By LG Sciences in forum LG Sciences
    Replies: 2
    Last Post: 07-16-2009, 05:49 AM
  4. join the gym, or buy supplements and home train?
    By Kurruptive in forum Bulking
    Replies: 37
    Last Post: 11-29-2008, 03:09 AM
  5. My First Weightloss Log: Diet/training/supplements
    By Sxhawnn in forum Workout Logs
    Replies: 23
    Last Post: 08-04-2008, 04:50 AM
Log in
Log in