breezy's training, supplementation, and food log

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  1. Quote Originally Posted by breezy11 View Post

    Yeah, I count both of them. My intra drink can be over 600 calories at times, which I wouldn't want to ignore.

    I actually get the "normal" flavoring with PP/HBCD and was talking about when I made a protein blend. Going heavy wouldn't be a bad idea though.

    Sounds like a decent starting point. See how it goes and adjust if necessary.

    Yup.

    I decided to put heavy leg work on hold, since I didn't sleep much last night and haven't felt great all day. I still added a light back session though, as I can't workout tomorrow and didn't want to take the entire weekend off. I didn't do anything "big" and basically just filled my back with blood using different variations on the fly.

    Here's some of what got done:

    Standing Single Arm Cable Rows: These are similar to the rows that I've done targeting the teres major, but I stood back further and worked the meat of the lats.

    Video Link: http://youtu.be/YQLlTn2rYpg

    Incline Pulldowns: I did a ton of these from different angles, working different areas of the back.

    Video Link: http://youtu.be/IjAmCQMOJmU

    HS High Row Variation: I got this idea from Matt Porter. The setup provides an awesome stretch in the upper lats and solid contraction at the bottom. Most sets were done with less weight and for a higher number of reps.

    Video Link: http://youtu.be/v3tdWjmHXWA

    The rest of my session was made up of DB Pullovers and rhomboid rows.
    Good stuff as usual breezy.
    Did you video any of the rhomboid rows? Wanted to see your execution of them.


  2. Quote Originally Posted by aceroni View Post
    Good stuff as usual breezy.
    Did you video any of the rhomboid rows? Wanted to see your execution of them.
    Thanks man. My phone died right after the HS rows, so I didn't get any video. I was going to use a cambered bar, face down on an incline bench, but I didn't see it around. I still used an incline, but went with dumbbells, keeping my elbows high and wide.




    I'm glad that I decided to hold off on legs the other day because I felt great this morning and needed all the energy I could get for the session.


    Here's 3 exercises that were done in the order show in the video below (not suppersetted). The first 2 exercises shown, were the first working sets of each and the following sets got increasingly tough:

    For the banded leg press (doubled pro and pro monster minis), I worked up with sets of 8, adding a plate per side each set until they got tough, and then stuck with that weight for 3 sets of 8. The goal was to use more weight than last time, which was done easily. I was surprised to get the sled filled up, as I think I went with 6 plates and a 25 per side last time around.

    The goal with the squats was just to destroy my quads. I used a shoulder width stance with toes slightly out, tried to remain as upright as possible, and lowered with a 3 second eccentric to just above parallel. I also focused on driving off my heels, which helped the impact felt on my quads. I should probably get some shoes with a slight heel or try putting 5lb plates under them.


    I then went right back to the leg press for one "balls out" set. The goal was to load up around 40% of what I thought I could do for sets of 8-10 and hit 40 reps. Taking breaks was allowed, but I decided to try and hit 40 in one shot or get crushed lol. These started to suck around 20 reps and once I hit 30, it was torture.

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  3. Here's a couple exercise from this week's sessions:


    These reverse band triceps presses were thrown in after a bunch reverse band flat bench sets. I just brought my grip in a few inches, lowered to around 6" above my chest, pasused, and then pressed to lockout. The 3rd and 4th set are shown in the video. I was doing sets of 5 at 275, but fell short on the 3rd set and lowered the weight for the 4th.




    @aceroni I started today's back work with rhomboid rows. I didn't use a cambered bar, but positioned myself hanging over the top of the bench, which allowed me to bring the bar up as far as possible. Elbows were kept high and wide to target the rhomboids and traps. A couple warm-up sets are shown in the video.


  4. I hit legs this morning for a mainly quad focused secondary session. I started with sets of 20 on leg extensions, using various techniques, which has my quads fatigued pretty fast. I followed with heel elevated front squats for sets of 12, walking lunges with chains, adductor machine, and finished with more leg extensions.


    Here's one of the sets of leg extensions that I used to end the session. I came up with this technique last month after seeing Dave Tate use a similar approach with a seated dip machine. I drove the weight up with both legs, flexed at the top, and then slowly let the weight come down with one leg during the eccentric portion of the movement. The eccentric leg was alternated each rep. Once my legs became fatigued, I pumped out reps with both legs until failure. These are great and recommended to finish of the quads.



  5. Great video. I'm going to try those! I want huge quads!!!
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  6. Quote Originally Posted by puccah8808 View Post
    Great video. I'm going to try those! I want huge quads!!!
    Thanks puccah! Use less weight than you normally do for leg extensions. Start with a little more than you could handle if only using one leg for the entire range of motion.
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  7. It's been a very busy weekend and I'm actually looking forward to Monday. I was able to train light chest/shoulders yesterday, arms today, and won't have time to hit the gym tomorrow.

    Here's the shoulder portion of yesterday's session. I started with rear delt laterals for 4 sets of 30 on short rest. My main focus was trying to complete each set with strict form, a full range of motion, and a quick flex at the top, which required me to drop the weight each set. The final set with 8lbs was actually the toughest to complete and form started to slip. I immediately moved on to spidercrawls for another 4 sets on short rest.


  8. This morning's leg session was one of the toughest I can remember and the nausea it caused is finally fading away. Here's a couple of exercises that were done.


    Frog Stance Leg Press: These are done with feet positioned wide and toes pointed out, which puts an emphasis on the hamstrings and adductors. I worked up with sets of 12, adding a plate each set, until I could barley get 12 reps. I believe the video shows my first working set (last 3 were counted as work sets) with 6 plates per side and I finished with 8, which was brutal using this approach and had me close to blacking out (thought I recorded final set, but apparently not).




    I moved right on to squats supersetted with close stance leg press. My legs were wobbling after the first round of leg press, so these were tough from the start. The squats were taken below parallel and weight was added each set (315, 335, 365, 405). I started leg press with 5 plates per side, but decided to remove a plate on the final 2 rounds. I original tried to keep up with Meadows' weight, but wanted to complete the leg press without breaks and had to adjust.

    Round 1 of 4:





    Round 3 of 4:


  9. Damn! Brutal session Matt! Nice work.
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  10. Yay for not blacking out!

  11. Quote Originally Posted by kbayne View Post
    Damn! Brutal session Matt! Nice work.
    Thanks brother. The rest of it wasn't very easy either.

    Quote Originally Posted by gokix811 View Post
    Yay for not blacking out!
    Yeah, it probably would've ruined my morning.

  12. There was a lot of pressing during this morning's chest and shoulder session. It started with DB press and moved on to both incline and decline Smith press. I don't think I've benched on the Smith without added band resistance for a while, but strength seemed up a good amount from the last time I had.


    Slight Incline Smith Press: These were done with constant tension. I worked up with sets of 8 until reaching a tough 8. Once there, I did 3 sets of 8 with that weight, and a fourth set with additional weight for 6 reps.





    Smith Decline Press: These started with a set of 15 reps keeping constant tension. The weight used went up and the target reps went down on each set that followed. Here's the fourth set, which started with 5 reps, then a drop with 8 reps, and another drop where my grip was widened and reps were pumped out to failure.

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  13. AnabolicMinds Site Rep
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    Congrats on the new rep gig Breezy!
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  14. Quote Originally Posted by Driven2lift View Post
    Congrats on the new rep gig Breezy!
    Thanks bud! Glad to be a part of the team.
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  15. Well deserved.

  16. Congrats on the PES spot!
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  17. Quote Originally Posted by breezy11 View Post

    Thanks bud! Glad to be a part of the team.
    PES made a good pickup with you man. Congrats.
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  18. About damn time you joined the team.
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  19. Thanks guys!

    I know there are a lot of Select fans here and tomorrow's Insider will feature the new 55 serving tubs. If anyone isn't on the email list, you can sign up using this link: http://pescience.com/insider


    I trained back this morning and will have a couple videos posted shortly.
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  20. This morning's session was solid. I finally put my lower back to the test and successfully completed some deads without any issues. They were Reeves deads as well, so I was extra cautious as I started adding weight. After a ton of sets I ended up pulling much more than anticipated, which was great, especially at the end of my workout.



    Smith Rows: These were done explosively, but not rest-pause style. I worked up to a tough 8 and stayed there for 3 sets. My focus was on was driving my elbows up hard, staying tight, and getting a strong contraction. The fourth and final working set was a double drop set with the following rep scheme: 6, 6, failure





    Reeves Deads: I worked up to a tough "explosive" 5 with a shrug at the top and performed 5 sets with that weight. Then a good amount of additional weight was added for 3 more sets of 5. The heaviest sets weren't too explosive and didn't include a shrugging movement; they felt awesome though.

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  21. Awesome the back was able to handle those reeve deads. Heavy ass weight you were pulling there!
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  22. Congrats on the rep spot Breezy!

    Do you have recommdations regarding bringing up lagging rear delts? My right is significantly smaller than the left after tommy john surgery... That's a goal of my gaining phase and was wondering if you recommend higher frequency or any particular exercise you like. I've been doing a lot of face pulls, rear cable fly's etc

  23. Quote Originally Posted by Swolbraham View Post
    Congrats on the rep spot Breezy!

    Do you have recommdations regarding bringing up lagging rear delts? My right is significantly smaller than the left after tommy john surgery... That's a goal of my gaining phase and was wondering if you recommend higher frequency or any particular exercise you like. I've been doing a lot of face pulls, rear cable fly's etc
    You tried supersetting face pulls, rear cable flyes, bent over dumbell flyes, etc with band pull aparts?
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  24. Quote Originally Posted by kbayne View Post
    You tried supersetting face pulls, rear cable flyes, bent over dumbell flyes, etc with band pull aparts?
    band pull aparts, no the other three yes. the surgery reall ****ed me up lol big time

  25. Rear delt destroyer sets! Breezy has done em I believe. They're brutal.
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  26. Quote Originally Posted by Swolbraham View Post
    band pull aparts, no the other three yes. the surgery reall ****ed me up lol big time
    Yeah I was just meaning if you are able to, band pull aparts supersetting with any other rear delt exercise really smokes them.

    Another exercise I enjoy that I picked up from Matt is a destroyer set lying face down on an incline bench (start pretty heavy for 30-40 reps, drop the weight considerably, 20-25 reps, and drop again and finish with 10-20 reps).
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  27. i'll give it a whirl tomorrow, thanks guys!

  28. Quote Originally Posted by kbayne View Post
    Awesome the back was able to handle those reeve deads. Heavy ass weight you were pulling there!
    Thanks man. Yeah, I wasn't sure how it'd go, but was happy with the outcome.


    Quote Originally Posted by Swolbraham View Post
    Congrats on the rep spot Breezy!

    Do you have recommdations regarding bringing up lagging rear delts? My right is significantly smaller than the left after tommy john surgery... That's a goal of my gaining phase and was wondering if you recommend higher frequency or any particular exercise you like. I've been doing a lot of face pulls, rear cable fly's etc

    Thanks dude.

    Rear delts are my specialty . I have a lot of different ways to torture them, which have really helped round out my shoulders over the last couple of years. I'll go through my videos when I get home tonight and post some up.

    Quote Originally Posted by kbayne View Post
    You tried supersetting face pulls, rear cable flyes, bent over dumbell flyes, etc with band pull aparts?
    Rear delt supersets are a great option. They seem to respond better to high reps (with heavy weight partials mixed in) for most people.

    Quote Originally Posted by Sean1332 View Post
    Rear delt destroyer sets! Breezy has done em I believe. They're brutal.
    Yup. Those will definitely do the trick. There are a few different versions of them that I like to use.
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  29. Quote Originally Posted by Swolbraham View Post
    i'll give it a whirl tomorrow, thanks guys!
    Here's a bunch of shoulder work, mainly focused on the rear delts.



    Incline KB Swings (destroyer set)




    Incline DB/Band Lateral Raises w/holds




    Destroyer Variation: decreasing angle while increasing weight




    Bent-Over KB Swings / Seated High-Band Rear Det Flyes
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  30. Quote Originally Posted by breezy11 View Post
    Here's a bunch of shoulder work, mainly focused on the rear delts.



    Incline KB Swings (destroyer set)




    Incline DB/Band Lateral Raises w/holds




    Destroyer Variation: decreasing angle while increasing weight




    Bent-Over KB Swings / Seated High-Band Rear Det Flyes
    words can't even describe how thankful i am for the help. i appreciate the time breezy!
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