breezy's training, supplementation, and food log

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    Quote Originally Posted by kbayne View Post
    Good looking workout breezy. Never have tried Chest and Shoulders together. Combining the two though does make perfect sense .

    How you did the Cage Presses, is exactly how I did them. Really felt awesome.
    Thanks dude. I had a great time with it.Yes it does. They should've been combined for MD, but I split them to give me an extra training day. Now that I'm hitting them twice a week...problem solved.

    Yeah, I like the constant tension variation as well, but it felt great to reset and hit each rep with max explosiveness.
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    Are you doing two-a-days (lift morns/cardio eve)?
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    Quote Originally Posted by iparatroop View Post
    Are you doing two-a-days (lift morns/cardio eve)?
    When I don't have enough time for cardio in the morning, I'll usually do some LISS later at home.
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    Quote Originally Posted by breezy11 View Post

    When I don't have enough time for cardio in the morning, I'll usually do some LISS later at home.
    I'm thinking about including some LISS today in the form of a 45min nap. Reading your workout makes me tired.
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    Quote Originally Posted by iparatroop View Post

    I'm thinking about including some LISS today in the form of a 45min nap. Reading your workout makes me tired.
    Haha. It honestly wasn't too bad.
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    Jiigzz inspired dinner.

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    Chicken breast wrapped in uncured peppered turkey bacon with roasted red pepper/artichoke tapenade in-between.

    sauteed vegetables/greens (in EVOO)
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    Awesome looking meals. Glad you found a way to implement some of that extra Mt Dog training stuff. I personally love that split layout and think it is a very effective way to go.
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    Fine looking dinner!
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    Quote Originally Posted by bolt10 View Post
    Awesome looking meals. Glad you found a way to implement some of that extra Mt Dog training stuff. I personally love that split layout and think it is a very effective way to go.
    Thanks, I'm eating well. Yeah, so far I've been following the RP training sessions somewhat, but swapping chain work with explosive sets (think I saw Meadows recommend the same to someone that didn't have chains...I could be wrong though). I should be able to come up with decent replacements for anything that I can't do. I love the split as well; thanks again for recommending that I check it out.
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    Quote Originally Posted by wasme View Post
    Fine looking dinner!
    Thanks wasme!
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    You guys have me thinking about this reactive pump training.. I was going to start FSt-7 on monday too.. hmm!
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    Quote Originally Posted by wasme View Post
    You guys have me thinking about this reactive pump training.. I was going to start FSt-7 on monday too.. hmm!
    Hmm...I like the split layout from RP, but don't have chains or enough bands to actually do it properly. You could do something similar or try MD by following the tnation articles. Basically, my plan is to do MD/RP (Meadows) inspired training while following the RP split. I haven't done FST-7, but it seems interesting as well. Another option would be adding some Meadows variations to FST-7 like you had mentioned before.
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    That is probably what I will end up doing (adding some meadows to FST7) - although I do like the heavy and pump days of the RP training.. Perhaps I will try that after FST7... so many options! Not a bad thing really lol.
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    Quote Originally Posted by wasme View Post
    That is probably what I will end up doing (adding some meadows to FST7) - although I do like the heavy and pump days of the RP training.. Perhaps I will try that after FST7... so many options! Not a bad thing really lol.
    Haha. Yeah, definitely not bad, just have to figure out a plan.


    Off to the field/hill for some fun.
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    You could just replace a couple exercises with FST-7 at the end of pump days or just do some Meadows inspired exercises and split with FST-7 at the end. I would just watch the total volume (not just adding FST-7 on top of an already high volume Mt Dog workout). Been a couple years since I did it but when I used FST-7 I just added it for extra volume on some lagging body parts on of my program at the time.
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    Good ideas. I wouldn't recommend adding FST-7 on top of a full high volume MD session either. Coming up with a reasonable "mix" could be fun.
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    Quote Originally Posted by breezy11 View Post
    Haha. Yeah, definitely not bad, just have to figure out a plan.


    Off to the field/hill for some fun.
    Some intense HIIT I see..
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    Quote Originally Posted by wasme View Post

    Some intense HIIT I see..
    Indeed. It didn't go quite as planned, but that lead to a higher intensity overall.
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    4/27/13

    No gym today.

    I weighed 208lbs this morning (-9lbs overall/-2.4lbs from a week ago). That's a bigger drop than I would've liked, but I'm ok with it. I'll be bringing my calories back up a little more.

    I plan on having a very low carb day...at least for me . They'll most likely be under 100g, with the majority coming from vegetables (all but 2 Quest Bars and 2 scoops of Giant Sports protein).


    I went to do HIIT this morning, but there were soccer games on all of the fields. This eliminated use of the track as well and left me the hill to work with.

    Pre-cardio supplementation:
    1 cap VERSA-1
    2 caps Compound20
    1 cap AP
    3 caps PowerFULL
    2 scoops OEP

    1.5 scoops MBCAA+ were consumed after HIIT (during cool down walk).

    Cardio:
    3 min jog
    30 hill sprints (~13 mins)
    10 min jog/walk

    -The hill is steep and the sprints were very tough. I thought about stopping after 15, but told myself "5 more"...then kept doing that until I hit 30 lol.
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    That is what I usually do also haha. Have a set number you want to do, then you get there, hit the number and keep going because inside your head it is telling you to keep going .

    I actually did my HIIT outside also today. Finally nice enough to start being able to do it.
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    Quote Originally Posted by kbayne View Post
    That is what I usually do also haha. Have a set number you want to do, then you get there, hit the number and keep going because inside your head it is telling you to keep going .

    I actually did my HIIT outside also today. Finally nice enough to start being able to do it.
    Baby steps lol.

    Nice. It was about 50 degrees and sunny. Not bad, but the grass was soaked (so were my shoes).
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    This is a horrible time of year for tracks and hills... with the water/mud... My daughter plays rugby and she looks like she has been wallowing in it lol
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    Wasn't too bad for me. The ground was a bit mushy but not way bad.

    How is the dosing MBCAA post workout instead of pre going? I know you said previously you were doing that for some reason but can't remember.
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    Quote Originally Posted by wasme View Post
    This is a horrible time of year for tracks and hills... with the water/mud... My daughter plays rugby and she looks like she has been wallowing in it lol
    Lol thankfully it wasn't that muddy.

    Quote Originally Posted by kbayne View Post
    Wasn't too bad for me. The ground was a bit mushy but not way bad.

    How is the dosing MBCAA post workout instead of pre going? I know you said previously you were doing that for some reason but can't remember.
    Alright so far, but I haven't been doing it very long. I'm just experimenting...hoping to maximize fat loss by not having BCAA's available for fuel.
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    Quote Originally Posted by breezy11 View Post
    Alright so far, but I haven't been doing it very long. I'm just experimenting...hoping to maximize fat loss by not having BCAA's available for fuel.
    Interesting... I was under the impression that the bcaa's protected from muscle breakdown? If this is not the case then I will be ditching my morning dose of BCAA's before my runs..
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    Quote Originally Posted by wasme View Post

    Interesting... I was under the impression that the bcaa's protected from muscle breakdown? If this is not the case then I will be ditching my morning dose of BCAA's before my runs..
    They can. I guess it comes down to what your main goal is.

    I saw this discussed in a thread recently. I'll find it after I eat.
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    Quote Originally Posted by breezy11 View Post
    Alright so far, but I haven't been doing it very long. I'm just experimenting...hoping to maximize fat loss by not having BCAA's available for fuel.
    Interested in how it works out for you
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    Quote Originally Posted by breezy11 View Post

    They can. I guess it comes down to what your main goal is.

    I saw this discussed in a thread recently. I'll find it after I eat.
    It was probably jiggz that you saw.

    Intra workout they can stop lipolysis because your body has them to use as fuel and won't have a need to use fat stores as energy. (At least I believe that is the issue you're referring to)
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    Quote Originally Posted by jimbuick View Post
    It was probably jiggz that you saw.

    Intra workout they can stop lipolysis because your body has them to use as fuel and won't have a need to use fat stores as energy. (At least I believe that is the issue you're referring to)
    Yeah, I believe I've seen him post about it a few times.

    I didn't find the thread that I was thinking of, but this is on the same topic:

    Regarding BCAAs: Leucine/Isoleucine Ratio


    I don't know if I'll notice any difference, but I'm willing to experiment during my cut.
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    Quote Originally Posted by breezy11 View Post
    Yeah, I believe I've seen him post about it a few times.

    I didn't find the thread that I was thinking of, but this is on the same topic:

    Regarding BCAAs: Leucine/Isoleucine Ratio


    I don't know if I'll notice any difference, but I'm willing to experiment during my cut.
    Thanks just read it... and being as I want to cut some fat, I think I will give that a go.
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    Breezy, did you get those quest cravings PB cups yet?! They sound amazing

    I have a cart open on the quest website right now with: CCCD, PB&J, and PB cups... about to submit
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    Quote Originally Posted by wasme View Post
    Thanks just read it... and being as I want to cut some fat, I think I will give that a go.

    No Problem. Interested in seeing if you notice anything.

    Quote Originally Posted by 804 View Post
    Breezy, did you get those quest cravings PB cups yet?! They sound amazing

    I have a cart open on the quest website right now with: CCCD, PB&J, and PB cups... about to submit
    No, but thanks for reminding me that I ordered them lol. I just checked and they arrive on Monday.
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    Quote Originally Posted by 804 View Post
    Breezy, did you get those quest cravings PB cups yet?! They sound amazing

    I have a cart open on the quest website right now with: CCCD, PB&J, and PB cups... about to submit
    I can tell you, you cannot go wrong with the PBJ ones!
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    Quote Originally Posted by wasme View Post

    I can tell you, you cannot go wrong with the PBJ ones!
    I'll second that.
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    What a game tonight for both squads! See you guys in the playoffs!
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    4/28/13

    Single Arm BB Row
    3 warm-up x8
    100x8 (4 25lb plates)
    100x8
    100x8
    100x8

    -not Meadows rows

    -constant tension

    -25lb plates used for increased stretch/ROM

    This video shows the difference between the standard one-arm bb row and Meadows row.





    Smith Rows (explosive)
    1 warm-up x6
    200x6
    200x6
    200x6
    200x6

    -20lbs bar resistance

    -explosive speed felt great



    DB Pullover (MD)
    55x10
    60x10
    60x10
    60x10

    -constant tension



    DB Shrug
    100x12
    100x12
    100x12

    -3 sec hold at top



    Deadlift (explosive)
    2 warm-up x3
    315x3
    315x3
    315x3
    315x19

    -These were all about explosiveness until the final set. I finished the workout by cranking out reps until I was ready to drop. I was somewhat surprised that my speed remained really good until the last few. I'll probably up the weight next week, as the explosive sets weren't very hard to maintain.



    Possibly some LISS this afternoon.
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    Quote Originally Posted by 804 View Post
    What a game tonight for both squads! See you guys in the playoffs!
    Good luck
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    Those barbell rows look interested, how did you find them on your lower back?
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    Quote Originally Posted by wasme View Post
    Those barbell rows look interested, how did you find them on your lower back?
    No issue at all. You don't have to bend over to where your back is parallel to the ground. They actually felt great.

    Here's a different video/angle:

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    Thanks Breezy.. That video shows a better angled back. (I had surgery on my lower back 20 years ago - so have to be careful).

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