breezy's training, supplementation, and food log

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    Quote Originally Posted by 804 View Post
    I feel like I've asked this a million times. Was it the cookies and cream by giant sports that you used to take? I found some on clearance and I think I'm going to scoop them up at that price if you'd recommend it!?
    Where is it on clearance? Lol its my favorite by far, PM me if you dont mind
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    Quote Originally Posted by Driven2lift View Post

    Where is it on clearance? Lol its my favorite by far, PM me if you dont mind
    I think I heard it's on clearance at a lot of stores (not online). OG Myofusion was my favorite C&C by far.

    Edit: and congrats on the marriage bud!
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    Holy sh1t... Deadlift marathon indeed.
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    Quote Originally Posted by breezy11 View Post
    9/28/13

    I've had a lot going on this week and the weekend will be the same (especially today). Hopefully, things start slowing down next week, as I'm feeling rundown from a lack of sleep. I may take tomorrow off from the gym for some extra rest and bump up my refeed to Monday.

    Incline Treadmill Walk
    15 mins

    Kayak Row
    80x12 (12R/12L/12R+L)
    100x8 (4R/4L/4R+L x2)
    100x8 (4R/4L/4R+L x2)

    -1 sec flex

    Seated Cable (rope) Rows
    60x12
    80x10
    100x8
    100x8
    120x6
    120x6

    -strict form / 2 sec flex

    -1st time using a rope with these and loved it. I kept my sternum slightly elevated and pulled straight back, just under my chest. The ROM and contraction with the rope both felt great.

    Pull-Ups
    8 (wide)
    10 (shoulder)
    10 (close neutral)
    7 (wide)
    8 (shoulder)
    8 (close neutral)

    -sternum arched / feet held back

    -keeping sternum elevated/arched increases the difficulty and burn quite a bit

    BB Deadlift
    135x10
    225x12
    315x12
    405x8
    365x10
    365x9
    3635x8
    315x10
    315x10

    -I decided that I wanted to do a ton of deads when I was on the treadmill this morning. It was both awesome and awful. I kept rest to 1.5mins on the way up and closer to 2mins coming back down. My back was completely rocked, I could barely see straight, and I'll be surprised if I don't have serious DOMS tomorrow (especially with my caloric intake lower).

    Prone Band Shrugs / Prone Band Rows
    12 / 10
    12 / 10
    12 / 8

    -It took a lot of willpower to tough these out after the deads marathon.
    Those reps on deads are brutal. You're ****ed tomorrow.
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    Quote Originally Posted by breezy11 View Post
    Yeah, I've used a couple tubs of it. It's pretty good, but not one of my all-time favorites. I prefer their PB Choc flavor and maybe vanilla too. I've heard the new banana is good as well, but haven't strayed from OxyELITE Protein since its release.
    Yeah I'm OEP is my favorite by a longshot.. Still this stuff is ridiculously cheap so I can't pass it up!

    Quote Originally Posted by breezy11 View Post
    9/28/13


    I’ve had a lot going on this week and the weekend will be the same (especially today). Hopefully, things start slowing down next week, as I’m feeling rundown from a lack of sleep. I may take tomorrow off from the gym for some extra rest and bump up my refeed to Monday.


    Incline Treadmill Walk
    15 mins



    Kayak Row
    80x12 (12R/12L/12R+L)
    100x8 (4R/4L/4R+L x2)
    100x8 (4R/4L/4R+L x2)

    -1 sec flex



    Seated Cable (rope) Rows
    60x12
    80x10
    100x8
    100x8
    120x6
    120x6

    -strict form / 2 sec flex

    -1st time using a rope with these and loved it. I kept my sternum slightly elevated and pulled straight back, just under my chest. The ROM and contraction with the rope both felt great.



    Pull-Ups
    8 (wide)
    10 (shoulder)
    10 (close neutral)
    7 (wide)
    8 (shoulder)
    8 (close neutral)

    -sternum arched / feet held back

    -keeping sternum elevated/arched increases the difficulty and burn quite a bit



    BB Deadlift
    135x10
    225x12
    315x12
    405x8
    365x10
    365x9
    3635x8
    315x10
    315x10

    -I decided that I wanted to do a ton of deads when I was on the treadmill this morning. It was both awesome and awful. I kept rest to 1.5mins on the way up and closer to 2mins coming back down. My back was completely rocked, I could barely see straight, and I’ll be surprised if I don’t have serious DOMS tomorrow (especially with my caloric intake lower).



    Prone Band Shrugs / Prone Band Rows
    12 / 10
    12 / 10
    12 / 8

    -It took a lot of willpower to tough these out after the deads marathon.
    405x8 on Deads.... Thats insane brother! Great work. Good luck getting out of bed!

    Quote Originally Posted by Driven2lift View Post
    Where is it on clearance? Lol its my favorite by far, PM me if you dont mind
    Its at a local store in VA, man! Sorry!
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    Quote Originally Posted by wasme View Post
    Holy sh1t... Deadlift marathon indeed.
    Lol. Yeah, I was in the mood for some pain.

    Quote Originally Posted by aceroni View Post
    Those reps on deads are brutal. You're ****ed tomorrow.
    It was. I kept telling myself "1 more set" until I literally couldn't do another (without risking injury or blacking out).

    Quote Originally Posted by 804 View Post
    Yeah I'm OEP is my favorite by a longshot.. Still this stuff is ridiculously cheap so I can't pass it up!

    405x8 on Deads.... Thats insane brother! Great work. Good luck getting out of bed!

    Its at a local store in VA, man! Sorry!
    Same here. I can't wait for the new flavors. I hear ya, it's pretty tasty too.


    I managed 9 hours of sleep last night, which doubles the amount I've averaged over the last month. I woke up feeling refreshed, with surprisingly minimal DOMS, and hopped on the bike for 50 mins fasted LISS. OxyELITE Pro Advanced, A-T2, AP, F-95, and Metabolic Powder were taken prior.

    I'll be spending the day away from the gym and catching up on some work. Carbs will be kept to ~50g and calories will be down as well. Refeed day tomorrow, which will be glorious. I already worked out the details and can't wait to eat.
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    Quote Originally Posted by breezy11 View Post
    Refeed day tomorrow, which will be glorious. I already worked out the details and can't wait to eat.
    Can't wait to see this... 10 gallon bowl of cereal?!
    Current Log:

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    Quote Originally Posted by 804 View Post
    Can't wait to see this... 10 gallon bowl of cereal?!
    Lol yeah, there's one involved. I grabbed some Cap'n Crunch (with crunch berries) to add to the mix. It'll be pretty similar to last week, but I'm doing a gf waffle and pancake mix. I just came up with an idea for a blueberry OxyELITE Protein (Vanilla Ice Cream) syrup to cover the pancakes with and will stick with the vanilla/honey frosting sprinkled with cinnamon for waffles. I'm beyond excited lol.
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    I hit the gym for a chest/shoulder session this morning. Energy and strength were both hurting from a combination of low calories, carbs, and sleep (I was up late watching the Pats and only got 4 hours). I'll try to get a workout update posted, but my numbers aren't currently available and youtube isn't uploading my video.

    I plan on starting my refeed sometime between 4pm and 5pm. The only food I've had today is egg whites with crushed red pepper and I'm ready for a serious feeding.
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    Quote Originally Posted by breezy11 View Post
    I hit the gym for a chest/shoulder session this morning. Energy and strength were both hurting from a combination of low calories, carbs, and sleep (I was up late watching the Pats and only got 4 hours). I'll try to get a workout update posted, but my numbers aren't currently available and youtube isn't uploading my video.

    I plan on starting my refeed sometime between 4pm and 5pm. The only food I've had today is egg whites with crushed red pepper and I'm ready for a serious feeding.
    I was too.

    I benched Wilson for Brady this week, so I had to watch it.

    Ended up winning because of it.
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    Quote Originally Posted by jimbuick View Post

    I was too.

    I benched Wilson for Brady this week, so I had to watch it.

    Ended up winning because of it.
    Nice move. I started Brady and Thompkins. I've been rolling with the combo and it's paid off the last couple weeks.
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    Quote Originally Posted by jimbuick View Post
    I was too. I benched Wilson for Brady this week, so I had to watch it. Ended up winning because of it.
    This is probably the the only week that benching Russ would have been smart.
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    Quote Originally Posted by breezy11 View Post

    Nice move. I started Brady and Thompkins. I've been rolling with the combo and it's paid off the last couple weeks.
    It worked out well.

    It really came down to the defenses they were playing this Week.

    I've been running Wilson, Megatron, and Djax with success. Jordan Cameron's been doing good for me as well.

    My RBs, not so much.

    I'm making a trade for Alfred Morris, but all I have now is Gore and Chris Johnson.

    Quote Originally Posted by iparatroop View Post
    This is probably the the only week that benching Russ would have been smart.
    I agree.

    We'll see what happens as Brady starts getting his receivers back though.
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    Quote Originally Posted by iparatroop View Post
    This is probably the the only week that benching Russ would have been smart.
    He's been my starter in another league.

    Quote Originally Posted by jimbuick View Post

    It worked out well.

    It really came down to the defenses they were playing this Week.

    I've been running Wilson, Megatron, and Djax with success. Jordan Cameron's been doing good for me as well.

    My RBs, not so much.

    I'm making a trade for Alfred Morris, but all I have now is Gore and Chris Johnson.

    I agree.

    We'll see what happens as Brady starts getting his receivers back though.
    Yeah, my receivers are great, but my backs have been slacking. I'm not ready to make any moves though.

    I wouldn't even consider sitting Brady with Gronk and Amendola (hopefully for more than a couple games) in the lineup.
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    Quote Originally Posted by breezy11 View Post

    He's been my starter in another league.

    Yeah, my receivers are great, but my backs have been slacking. I'm not ready to make any moves though.

    I wouldn't even consider sitting Brady with Gronk and Amendola (hopefully for more than a couple games) in the lineup.
    The patriots look like they'll be tough this year. I mean, he's been making stuff happen out there with all rookies, so it can only go up as he starts getting his vets back.
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    Quote Originally Posted by jimbuick View Post

    The patriots look like they'll be tough this year. I mean, he's been making stuff happen out there with all rookies, so it can only go up as he starts getting his vets back.
    Yup, they're 4-0 with a bunch of guys that nobody's heard of. Looks like Wilfork is done for the season too.
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    Quote Originally Posted by breezy11 View Post

    Yup, they're 4-0 with a bunch of guys that nobody's heard of. Looks like Wilfork is done for the season too.
    But they certainly didn't need him last night. He break it?
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    Quote Originally Posted by jimbuick View Post
    But they certainly didn't need him last night. He break it?
    He'll be missed either way. He's one of, if not the best in the league at his position. Torn achilles.
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    Knock knock
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    Quote Originally Posted by iparatroop View Post
    Knock knock
    Who's there?
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    Round 1

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    This was similar, but blew away last week's start of my refeed. I thickened up my Vanilla OxyELITE Protein/honey frosting and the blueberry syrup (1/3 scoop Vanilla OEProtein, 1/2 cup blueberries, WF syrup to desired consistency) was phenomenal. I drizzled additional WF syrup on both.


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    3 cups chocolate/regular Lucky Charms and 3 cups Crunch Berries. I forgot how much I love Cap'n Crunch.


    That gave me 410g carbs and actually seemed to increase my appetite. AP, Recompadrol, and Metabolic Powder were taken prior.
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    I finished up with a gf pasta mix (corn and brown rice), chicken, mixed peppers, onion, gf marinara, and fat free mozzarella. It was great and I'm surprisingly still pretty light on my feet with the help of AP, Recompadrol, and Metabolic Powder.

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    I ended my refeed consuming a total of 825g carbs.
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    Refeed of champions I dare say.... those waffles look wicked good...
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    How often are you doing these, and what are the rest of your days looking like?
    Are you still going keto?
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    Quote Originally Posted by wasme View Post
    Refeed of champions I dare say.... those waffles look wicked good...
    Thanks man. Everything was wicked good. The waffles and pancakes were my favorite though. I was telling DW how I can't wait to start bulking and make them everyday lol.

    Quote Originally Posted by aceroni View Post
    How often are you doing these, and what are the rest of your days looking like?
    Are you still going keto?
    It's been once a week so far. All I ate prior (yesterday) was egg whites and the rest of the week is full of chicken breast, more egg whites, healthy fats, a huge amount of greens, and one starchy carb meal daily (almost always post-workout, which is my first meal of day). I've always lived by the ocean and hate seafood, but get plenty of fish oil.

    I haven't followed a keto diet in months. I stopped that when I stopped IF, which was the end of my previous cut. However, I do still occasionally reach ketosis on off days (once a week) when my carb intake is around 50g. Carbs have recently been at least 200g on most days (started cut at around 350g daily), but my training, AP, and now Recompadrol/MP still allow me to hit ketosis towards the end of the week. I've slowly lowered carbs as needed and plan on dropping them a little this week as well (will probably be 150-200g daily, depending on training). I've left myself plenty of room to work with.
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    That Re-feed looks amazing man. Glad you enjoyed it
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    Quote Originally Posted by breezy11 View Post
    Who's there?
    Owen
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    Quote Originally Posted by 804 View Post
    That Re-feed looks amazing man. Glad you enjoyed it
    Thanks brother. I'm already looking forward to next week's feast.


    Quote Originally Posted by iparatroop View Post
    Owen
    Owen who?
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    10/1/13


    Energy was much improved this morning after fueling up yesterday afternoon/evening.


    Incline Treadmill Walk
    20 mins



    Meadows Rows
    75x15
    100x12
    125x10
    150x10
    175x8
    200x4 (kind of)


    3rd, 5th, and 6th sets: I had some trouble keeping my grip this week (with straps) once I hit 175lbs. This bar had a little more room, so I decided to see how 200lbs would go…not very well lol. There was barely any room to hold on and I had to reset my grip each rep.


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    Trap Bar Rows
    90x15
    110x10
    140x10
    160x10

    -bar weight not included

    -heels elevated on 25lb plates


    2nd and 3rd sets:






    Rope Pulldowns
    110x12
    110x12
    120x10
    120x10

    -leaning back slightly with big sternum arch / 2 sec flex

    -First time trying these and they were very effective. The rope allowed for a big ROM and contraction.
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    Reeves Deadlift Variation (Starnes)
    95x10
    95x10
    95x10


    Part of 1st set: I hadn't done these in a while and forgot how awesome they are. Nothing hits my upper back as well as these. The stretch feels amazing and like it will split my back open. I'm pulling entirely through my upper back/shoulder blades and there is no impact on my lower back or hamstrings. I can already tell there will be some serious upper back DOMS tomorrow.






    Stretchers (shoulder width neutral grip bar) / High-Pull Low Rows
    120x10 / 30x12
    120x10 / 30x12
    120x10 / 30x12

    -very strict form on both exercises
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    Quote Originally Posted by breezy11 View Post
    Owen who?
    Owen Four Pittsburgh, duh.
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    Dude your refeeds make me hungry...stop it
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    Reefed looking good. That is heavy meadow rows man, good work
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    Breezy do you use straps for Deads?
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    Holy Meadows rows breezy. I only use 100 for sets of 10.... Nice job
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by Danb2285 View Post
    Dude your refeeds make me hungry...stop it
    Can't stop won't stop lol.


    Quote Originally Posted by aceroni View Post
    Reefed looking good. That is heavy meadow rows man, good work
    Thanks ace. 200lbs was definitely pushing it.


    Quote Originally Posted by HokiePride View Post
    Breezy do you use straps for Deads?
    It really depends on the weight used and my current goals. I hadn't ever used them until about a year ago. Now that I'm currently focused on bodybuilding, I see no issue with utilizing them for everything; however, when strength was my focus, I didn't use them at all.


    Quote Originally Posted by 804 View Post
    Holy Meadows rows breezy. I only use 100 for sets of 10.... Nice job
    Thanks man.
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    10/2/13


    Awesome session this morning. I had the big return of VERSA-1 and decided to give Blue Raspberry Jack3d AF a try (it’s delicious). It’d been the longest that I’d gone without VERSA-1 since the beta test and the added focus had me fired up and locked into every rep. I started using Erase Pro (have Erase too), Reduce-XT, and Shift this morning as well.



    Incline Treadmill Walk
    20mins



    HS Decline Chest Press / Reverse Machine Shoulder Press
    180x15 / 160x10
    270x10 / 180x8
    320x6 / 200x6
    320x6 / 200x6

    -HS press: 2 sec eccentric / 1 sec flex / 2 sec concentric / 1 sec flex

    -shoulder press: 3 sec eccentric / 2 sec stretch / 1 sec concentric / 2 sec flex



    Neutral Grip Incline DB Press / Bent-Over DB Laterals / Incline Band Pull Aparts
    70x15 / 20x20 / 10+partials
    80x10 / 20x20 / 10+partials
    90x8 / 20x20 / 10+partials

    -tempos can be seen below


    Part of 2nd set:

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