breezy's training, supplementation, and food log

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  1. Quote Originally Posted by booneman77 View Post
    Breezy, it seems like a lot of your workouts focus on only 1-3 moves for a lot of sets... do you find that sticking to less moves and more sets works better for you then say 4-5 moves for less sets?
    Most of the training that I post doesn't paint a good picture of my current program at all. When I list an entire session, its usually an optional day, which can be quite different from the primary sessions for each muscle (I believe I explained the optional/pump days not too long ago). If I post something from a primary day its usually just an exercise or 2 from the session. Today's session was from John (minus the set of db flyes and the machine shoulder press wasn't supposed to be "reverse"), but most days that I post are ones where I choose the exercises, following his guidelines (I have specific sessions and general guidelines to choose from for optional work). These pump sessions with one exercise for chest work aren't very common either. The primary sessions typically have 3-6 exercises for 3-6 working sets (plus warm-ups) per muscle, and the rep range varies. Everything varies.

    Quote Originally Posted by Swolbraham View Post

    curious for this as well.

    Also interested in hearing what your routine currently looks like by day / week if you don't mind. I know you briefly covered it above, just curious in the entirety of it if you don't mind
    This is the base of it.

    Day 1: Legs
    Day 2: Chest/Shoulders (and odds and ends)
    Day 3: Off
    Day 4: Back
    Day 5: Off
    Day 6: Chest/Shoulders (pumping day)
    Day 7: Arms

    I add optional days on "off" days and sometimes rearrange days depending on what additional work I plan on doing. It's different almost every week. For example, I moved "Back" to day 3 this week and did "optional Legs" on day 4. If I were to hit everything twice (besides arms), I'd bump "Chest/Shoulder pump" to day 5, and hit "optional Back" or "Arms" on days 6 and 7.

    Like I mentioned to aceroni, sometimes I'll go through all primary and optional days, but add in an off day as well.
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  2. I like the day off before and after back - never thought of it. I find sometimes after doing back and not taking a day off, I can struggle with part of the chest/shoulder pump day - especially with bent over laterals etc, as things are already pretty sore. Might actually give this a try.
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  3. Quote Originally Posted by breezy11 View Post
    Most of the training that I post doesn't paint a good picture of my current program at all. When I list an entire session, its usually an optional day, which can be quite different from the primary sessions for each muscle (I believe I explained the optional/pump days not too long ago). If I post something from a primary day its usually just an exercise or 2 from the session. Today's session was from John (minus the set of db flyes and the machine shoulder press wasn't supposed to be "reverse"), but most days that I post are ones where I choose the exercises, following his guidelines (I have specific sessions and general guidelines to choose from for optional work). These pump sessions with one exercise for chest work aren't very common either. The primary sessions typically have 3-6 exercises for 3-6 working sets (plus warm-ups) per muscle, and the rep range varies. Everything varies.



    This is the base of it.

    Day 1: Legs
    Day 2: Chest/Shoulders (and odds and ends)
    Day 3: Off
    Day 4: Back
    Day 5: Off
    Day 6: Chest/Shoulders (pumping day)
    Day 7: Arms

    I add optional days on "off" days and sometimes rearrange days depending on what additional work I plan on doing. It's different almost every week. For example, I moved "Back" to day 3 this week and did "optional Legs" on day 4. If I were to hit everything twice (besides arms), I'd bump "Chest/Shoulder pump" to day 5, and hit "optional Back" or "Arms" on days 6 and 7.
    interesting, thanks man.

    i had a feeling i was doing too much volume in the past, and this post essentially confirmed it

    i've changed it up now where i'm sticking to only 5 primary days, and one day of weakpoint training (Arms, rear delts, and light back) thanks for the insight. gonna try sticking to only 3-6 exercises as well. i have a tendency to just wanna keep going and then eventually it comes to 8-10 lol, gotta remember quality/intensity > quantitiy

  4. Quote Originally Posted by Swolbraham View Post
    interesting, thanks man.

    i had a feeling i was doing too much volume in the past, and this post essentially confirmed it

    i've changed it up now where i'm sticking to only 5 primary days, and one day of weakpoint training (Arms, rear delts, and light back) thanks for the insight. gonna try sticking to only 3-6 exercises as well. i have a tendency to just wanna keep going and then eventually it comes to 8-10 lol, gotta remember quality/intensity > quantitiy
    I have this same problem... sometimes you're just in the zone ha.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  5. Quote Originally Posted by wasme View Post
    I like the day off before and after back - never thought of it. I find sometimes after doing back and not taking a day off, I can struggle with part of the chest/shoulder pump day - especially with bent over laterals etc, as things are already pretty sore. Might actually give this a try.
    Yeah, the day off can help, especially if you have a history of back issues like we do. That said, I end up training more often than not. Back has been doing good though.



    Quote Originally Posted by Swolbraham View Post
    interesting, thanks man.

    i had a feeling i was doing too much volume in the past, and this post essentially confirmed it

    i've changed it up now where i'm sticking to only 5 primary days, and one day of weakpoint training (Arms, rear delts, and light back) thanks for the insight. gonna try sticking to only 3-6 exercises as well. i have a tendency to just wanna keep going and then eventually it comes to 8-10 lol, gotta remember quality/intensity > quantitiy

    No problem man.


    That sounds like a decent plan. Haha yeah, no need for 10 exercises if you aren't training multiple muscles. Make every rep count.
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  6. I trained arms tonight, but finished with a little back work. I'm not doing a pump session this week, so I threw in 5 sets of these.



    HS MTS High Row: There was a video of this approach on my old channel. These were done alternating one arm at a time. I drove my elbow back and held at peak contraction while rowing with the other arm. Each set was finished using both arms at once.


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  7. Surely that music isn't playing overhead at the gym?
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  8. Quote Originally Posted by RegisterJr View Post
    Surely that music isn't playing overhead at the gym?
    No, that was one of many horrible music options available on youtube. I got rid of the original audio because it was flagged for copyrighted music.
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  9. Here's a couple exercises from today's leg session.


    Banded HS Leg Press: I decided to use this machine because it hits my quads better and is more challenging compared to the other options available. You don't need to load a ton of plates on it either, which is a plus. I worked up with sets of 8 until I could barely get 8. This was the final set, which was challenging from the start.







    Walking DB Lunges: These were done one leg at a time (10 reps on one leg and 10 on the other coming back). This was the first of 4 sets done on 45 seconds rest. The sets that followed were brutal.







    The rest of the session involved intensity techniques and high reps.
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  10. I'll be working until tonight (no football ), but got in a solid chest/triceps/shoulder session this morning.


    Reverse Band Bench Press: These were done after machine press and incline barbell press. I worked up to a weight that was good for a solid 5 reps and used that weight for 3 sets of 5. Then I lowered the weight a little, brought my grip in about an inch, and did another 3 sets of 8. The bands were set so that I was taking pretty much all of the weight at the top. I actually had to adjust the bands slightly because they lost all tension and slipped out of place on my first set of 8, after bringing my grip in (locking out at a higher position). The video shows my last 2 sets of 5 and my last 2 of 8 (dropped a little weight on the final set to keep hitting 8 with decent form and without leg drive).


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  11. This morning's back session went well. My sciatica hasn't been an issue for the last week or so. I was still a little cautious with certain movements, but it didn't have me hold back much.


    One Arm BB Row: These were done with strict form. I didn't want the weight to move unless my lat was doing the work (no momentum/quickly jerking arm back, leaning back to support weight, ect.)








    Banded Smith Rows







    Pull-Ups with negatives: I did these until form started to break and then jumped up for an additional 3 slow negatives. I used an aerobic step to help with the jump after the first couple of sets.







    Rack Pulls: These were done from mid-shin this week. I worked up with sets of 3 to a pretty tough triple (455) and stayed there for 3 sets. Then I dropped some weight and repped out to failure. I ended up with 405x16 (was shooting for 12-15), which I may or may not have on video. My phone was dead after the set, but I'm hoping the video shows up later (happens 50% of the time when phone dies).





    The session ended with banded hyperextensions, including a drop set.
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  12. I love this tread because it always motivates me to focus on form and contraction of the target muscle instead of just throwing weight around... I literally have caught myself at the gym like "how would breezy do this?"
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  13. Quote Originally Posted by booneman77 View Post
    I love this tread because it always motivates me to focus on form and contraction of the target muscle instead of just throwing weight around... I literally have caught myself at the gym like "how would breezy do this?"
    Reflects my thoughts exactly...

  14. Quote Originally Posted by booneman77 View Post
    I love this tread because it always motivates me to focus on form and contraction of the target muscle instead of just throwing weight around... I literally have caught myself at the gym like "how would breezy do this?"
    Quote Originally Posted by wasme View Post
    Reflects my thoughts exactly...
    Thanks guys. It's always good to hear that people are getting something out of it. I used to train primarily for strength, but since moving my focus towards building muscle, putting a lot of emphasis on form and hitting the target muscle(s) as best I can has been a huge help. My joints are much better off as well. I used to constantly be dealing with pain and nagging injuries. That said, there are times when some less than perfect reps can be thrown in the mix and beneficial.
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  16. Quote Originally Posted by breezy11 View Post
    Thanks guys. It's always good to hear that people are getting something out of it. I used to train primarily for strength, but since moving my focus towards building muscle, putting a lot of emphasis on form and hitting the target muscle(s) as best I can has been a huge help. My joints are much better off as well. I used to constantly be dealing with pain and nagging injuries. That said, there are times when some less than perfect reps can be thrown in the mix and beneficial.
    It's just extremely refreshing to see someone making great progress while using good form and reasonable weights. It's just not that useful or motivating seeing pro level bb's doing bench sets of 20 with like 400lb... Seeing someone doing rows and presses and raises with "normal" people weights is really motivating. Makes being big without running 284826279395 grams of test/tren year round for life a much more realistic and attainable goal. Plus, like you said, the risk of injury is so much less when you keep your form in check and weights within reason. I can say that the last 8 weeks lowering weights and checking form has made my body feel totally renewed. And fixing up some diet deficiencies has helped too (which I stole a bit of from here as well )
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  17. Just watched the MD video. Can't wait for next video and get some insight on their intra-workout nutrition thoughts and what they got going on in that big black tub with a scooper the size of a protein scoop lol.
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  18. Ohhh new MD video!

    There is a method to Matt's madness.

  19. Quote Originally Posted by booneman77 View Post

    It's just extremely refreshing to see someone making great progress while using good form and reasonable weights. It's just not that useful or motivating seeing pro level bb's doing bench sets of 20 with like 400lb... Seeing someone doing rows and presses and raises with "normal" people weights is really motivating. Makes being big without running 284826279395 grams of test/tren year round for life a much more realistic and attainable goal. Plus, like you said, the risk of injury is so much less when you keep your form in check and weights within reason. I can say that the last 8 weeks lowering weights and checking form has made my body feel totally renewed. And fixing up some diet deficiencies has helped too (which I stole a bit of from here as well )
    Thanks man. Yeah, there's more than one way to build muscle. Some pros have horrible form, but it obviously works for them. Meadows was the biggest influence when it came to changing my approach. In the video, he and Evan are using less weight on the HS incline than most people on AM with decent strength would. He also mentioned how he considers "failure" when form breaks. Outside of bench, squats, and deads, Meadows goes lighter on most of the exercises in his programs than you see a lot of people using. Your muscles don't know how much weight you're using; "heavy" is relative and muscle knows tension. It can be hard, but if someone can focus on strict form, a new "heavy" can be established. Glad I've been able to help.

    Quote Originally Posted by kbayne View Post
    Just watched the MD video. Can't wait for next video and get some insight on their intra-workout nutrition thoughts and what they got going on in that big black tub with a scooper the size of a protein scoop lol.
    Good video. I'm pretty sure John will break it down the same way he always does. Haha that's the new intra product from Prime Nutrition. He's already mentioned the profile, but I don't remember the exact mix. It has EAAs (no Peptopro to keep price down), HBCD, CM, electrolytes, and maybe a couple other ingredients.

    Quote Originally Posted by gokix811 View Post
    Ohhh new MD video!

    There is a method to Matt's madness.
    Sometimes.
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  21. Quote Originally Posted by kbayne View Post
    Awesome. Thanks for the heads up.


    Edit: Pretty cool. And they talk more about training smart and not just trying to lift crazy amounts of weight every time you step in the gym.
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  22. This morning's session was secondary legs with a focus on quads. I started with 6 sets of leg curls, 4 sets of adductor machine, and then moved on to various squatting techniques.


    Quad Focused BB Back Squats: For these I used a shoulder width stance, elevated my heels with 10lb plates, and tried to remain upright (chest kept up/ moving straight up and down) throughout the movement. It doesn't take much weight with this approach to hammer your quads. I slowly worked up with sets of 6 until they started feeling heavy, which was with only 315lbs. The video got cut short after a few reps on the final set (memory was full).







    Heel Elevated Pause Squats: I decided to stick with squats at the last minute. The pause was held a little above parallel, as that's where I feel the greatest amount of tension. I didn't count the pauses, I just sat there until I felt like it was time to come back up. These were done for 2 sets.







    Heel Elevated Multi Pause Squats: This idea popped in my head as I was unracking the bar. They were great and I'll be doing them again. Once the pause squats were done, I counted to 30, and added some additional reps without pausing or heel elevation. I switched to constant tension after a couple reps as well. 2 sets were done on these.








    Lying Machine Squat: I'm not sure what to call this machine, but it beats my legs up good. I did 4 sets of 25 with my heels together, pushing off the balls of my feet. This techniques hit the vastus lateralis very well (I do the same on hack squats).

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  23. Quote Originally Posted by breezy11 View Post
    Thanks guys. It's always good to hear that people are getting something out of it. I used to train primarily for strength, but since moving my focus towards building muscle, putting a lot of emphasis on form and hitting the target muscle(s) as best I can has been a huge help. My joints are much better off as well. I used to constantly be dealing with pain and nagging injuries. That said, there are times when some less than perfect reps can be thrown in the mix and beneficial.
    Do you find that you have lowered the weight on most lifts to achieve this - as you are not just going for raw strength?

    Or perhaps the better question is, far less focus on the weight used.

  24. Quote Originally Posted by wasme View Post

    Do you find that you have lowered the weight on most lifts to achieve this - as you are not just going for raw strength?

    Or perhaps the better question is, far less focus on the weight used.
    I actually haven't tracked my numbers on any lift in about 2 years (if I post any its from memory). That time has resulted in some of my best (physique) progress in about 19 years of training as well. My main concern when I get to the gym is that I train hard. As long as that's accomplished, I know I'll progress. If I went into each workout thinking about PRs with every lift, I'd most likely be wasting a ton of reps working my joints and ligaments, instead of what's intended.

    If someone's primary goal is building muscle, I don't think tracking numbers is incredibly important once they've reached a certain level of strength and LBM (assuming they train hard). If overall strength were to increase or take a dive they should know it regardless.

    Another reason why I don't track numbers is the way my sessions are set up. A lift could be performed at a point in the workout where muscle fatigue is a big factor. If I squat x amount of weight towards the beginning of a session and less at the end of the next session, a drop in numbers could be expected. If I know I'm training hard (with good form), its nothing to worry about.
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  25. Quote Originally Posted by breezy11 View Post
    I actually haven't tracked my numbers on any lift in about 2 years (if I post any its from memory). That time has resulted in some of my best (physique) progress in about 19 years of training as well. My main concern when I get to the gym is that I train hard. As long as that's accomplished, I know I'll progress. If I went into each workout thinking about PRs with every lift, I'd most likely be wasting a ton of reps working my joints and ligaments, instead of what's intended. If someone's primary goal is building muscle, I don't think tracking numbers is incredibly important once they've reached a certain level of strength and LBM (assuming they train hard). If overall strength were to increase or take a dive they should know it regardless. Another reason why I don't track numbers is the way my sessions are set up. A lift could be performed at a point in the workout where muscle fatigue is a big factor. If I squat x amount of weight towards the beginning of a session and less at the end of the next session, a drop in numbers could be expected. If I know I'm training hard (with good form), its nothing to worry about.
    I agree with this! As long as you push yourself each training, you WILL grow!
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