breezy's training, supplementation, and food log

wasme said:
Hell, that's a HIIT session in itself... it is no surprise to see that once more you just f***in' killed it!
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Thanks wasme. That's what I considered it lol..definitely felt like it. Calories will be up today, so I'll do some LISS to offset them.

cubsfan815 said:
wow. My fat butt needs to step my game up. You killed it as usual!
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Thanks bud!


iparatroop said:
You and your :30. Not messing with it...
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I didn't think I would either. I'm having a great time with it though.
 
If you search around you can find Meadows Reactive Pump Protocol. The whole marketing speal and supplement angle is ehhhhh but the workouts are interesting. You should check it out and steal some of the stuff in the program...sure you'd love it. :)

Edit: I should say it is free and/or you can find logs with the whole protocol posted for the training portion.
 
bolt10 said:
If you search around you can find Meadows Reactive Pump Protocol. The whole marketing speal and supplement angle is ehhhhh but the workouts are interesting. You should check it out and steal some of the stuff in the program...sure you'd love it. :)

Edit: I should say it is free and/or you can find logs with the whole protocol posted for the training portion.
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Thanks bolt. I'll look into it later today.
 
4/23/13


I didn’t use 30 second rest periods today, but moved at a decent pace. I probably averaged around a minute between sets.


Decline DB Press (slight decline using 25lb plates) / Band Over and Backs
2 warm-up x8
70x8 / 10
80x8 / 10
85x8 / 10
90x8 / 10


Rest-Pause BB Flat Bench (2 sec pause/ explosive)
3 warm-up x5
185x5
185x5
185x5
185x5
185x5

-Chest activation band presses (don’t know what to call them) were done for 15-25 reps between each set.


Hex Press / Pec Minor Dip / Partial Dip (stretched) / Band Over and Backs
55x8 / 10 / 10
60x8 / 10 / 10 / 10
60x8 / 9 / 8 / 10
60 8 / 8 / 7 / 10

-Partial Dip (out of stretched position): Use wide hand placement (if possible), tuck chin into chest, shoot elbows out, and work the deep stretch. Come up about 1/3 to 1/2 of the way on each rep.


45 minutes LISS later today.
 
wasme said:
Nice... I have a treadmill at home, hate running on it (only run outdoors) - but sometimes will do some fast incline walking on it, while watching a game or something.
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I wanted to go outside, but it's 45 degrees and raining. The weather has been messing with my planned cardio a lot lately.
 
I'm with you on the crappy weather lately, I've got a bike and treadmill at my place but lately been sticking to the bike, had a few days where it was nice enough outside to run and now the treadmill seems boring again. It will hibernate until winter more than likely.
 
Driven2lift said:
I'm with you on the crappy weather lately, I've got a bike and treadmill at my place but lately been sticking to the bike, had a few days where it was nice enough outside to run and now the treadmill seems boring again. It will hibernate until winter more than likely.
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Yeah, if I'm going to run, I'd much rather be outside as well. Treadmills are always boring to me (HIIT is ok).

iparatroop said:
Welcome to Seattle. Nearly nine months of that each year. Banished to a treadmill. Blech.
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I've heard it rains there a lot. New England weather isn't too great for most of the year either.

wasme said:
Rain, snow, sun... I run outside.. Ice patches in the winter suck!
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You're a madman lol. I've ran in bad weather in the past, but it usually wasn't by choice.
 
I came up with a new fast-breaking meal. I'd been having 2 cups of gluten free pasta with a lot of the same ingredients, but am starting to experiment with my carb intake. I'm only going to have 150g today, which is a big change for me. The rest of my carbs will be coming from vegetables/greens (a ton of broccoli, green beans, kale, carrots, and peppers) and a protein shake.

-AP was taken ~30 minutes before eating.


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4.8oz ground turkey (ground meats seasoned/cooked with cayenne pepper)
4oz ground beef (96/4)
1 cup organic jasmine rice
2 spicy jalapeno chicken sausage
1 cup mixed peppers
Sriracha sauce (to taste)
1/4 cup pepper jack cheese (not shown)

Calories: 918
Protein: 84
Carbs: 64
Fat: 35
 
That looks amazing. I actually finally got around to making protein ice cream and don't know how I have never done it before! Stuff is EPIC. The Giant Sports protein makes a very nice texture for it.
 
bolt10 said:
That looks amazing. I actually finally got around to making protein ice cream and don't know how I have never done it before! Stuff is EPIC. The Giant Sports protein makes a very nice texture for it.
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Thanks bolt, it was awesome. I'd been wanting to try it for a few days, but I love the pasta meal as well. I'll save the pasta for heavier training days (like legs tomorrow :)). You've been missing out. Yeah, the protein blend can make a difference and Giant Sports is a good one. I'm excited to try it with Cellucor PB Marshmallow when it arrives.

804 said:
Looks bomb brotha!
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Thanks man!

wasme said:
Damn Breezy, good eats!
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Thanks wasme. It was delicious and I'll continue making it.


I have another food related change. I brought my calories up a little the last few days. My GI doctor had me try stopping the use of digestive enzymes (a couple weeks ago) and I believe it has thrown off my known maintenance calories. Hopefully I can quickly zero in on my optimal intake for fat loss without losing as much weight.


I have some changes to my training being implemented tomorrow as well. I'll have a little update on that later today.
 
4/24/13


All rest periods were ~30 seconds.


Rope Pushdown / 1.5 Cable Curls
130x15 / 130x8
130x15 / 100x8
130x12 / 90x8
130x12 / 70x10

-1.5 Curls: full rep and then a half rep out of the bottom = one rep. The pump from these was ridiculous and caused me to cut a couple sets short.


Cable Extensions (Rope) / Cross Body Hammer Curls
40x12, x5 partials / 40x10
40x12, x5 partials / 40x10
50x10, x5 partials / 35x10
50x10, x5 partials / 35x10

-Cable Ext: Grab one end of the rope, face away from the weight stack, and let your arm come across your body. Extend your arm and flex your triceps. My mind-muscle connection was great today and these felt amazing.

-partials out of stretched position


Preacher Curl Machine (3 sec neg) / Dip Machine (3 sec neg)
90x8 / 180x15
90x8 / 200x12
90x8 / 220x8 (5 sec neg)

-Never used this dip machine before. It maxed out at the “heaviest” 220lbs that I’ve felt on a dip machine.


EZ Close Grip Press (to chin) / Drag Curls (slow ROM/2 sec squeeze)
90x12 / 60x10
90x12 / 60x10
90x10 / 60x9


HIIT
15 minutes: treadmill




Starting tomorrow I’ll be making some adjustments to my training split. Chest and shoulders will be combined (like they should be with MD) and done twice a week as well. I’ll have a shoulder “heavy” and “pump” day. These changes are influenced by Meadows Reactive Pump program. It involves a specific supplement protocol and diet, which I will not be following (my diet is already pretty close though). I won’t be following the training portion exactly either, but will base my split on it and use some of the exercise variations/combinations. I’m already doing the majority of the exercises regularly, but am still excited to combine chest/shoulders (twice a week) and try a few new things (like 1.5 curls).
 
Nice workout Breezy...arms must have been fried and pumped the max.

I was looking at the Reactive pump training last night. Has me very interested. I am starting a new program on Monday and am going to run a log, but was going to use FST-7. Now I am not so sure. I guess I could do FST-7 and utilize some 'meadows style'.
 
wasme said:
Nice workout Breezy...arms must have been fried and pumped the max.

I was looking at the Reactive pump training last night. Has me very interested. I am starting a new program on Monday and am going to run a log, but was going to use FST-7. Now I am not so sure. I guess I could do FST-7 and utilize some 'meadows style'.
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Thanks wasme. My biceps were hurting after the first exercise.

There's some interesting combos and a few variations that I haven't done yet. I believe a lot of it is based on utilizing the supplements involved (haven't looked into them). Have you looked into MD yet? Most of the exercises are the same.

Yeah, you could pick some MD/Reactive Pump variations and throw them into your routine.
 
breezy11 said:
Thanks wasme. My biceps were hurting after the first exercise.

There's some interesting combos and a few variations that I haven't done yet. I believe a lot of it is based on utilizing the supplements involved (haven't looked into them). Yeah, you could pick some MD/Reactive Pump variations and throw them into your routine.
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I was reading on the Reactive Pump the other day also. Looks interesting. The supplements on the other hand, not so interesting ($$$$) lol.

Killer workout though. I have been keeping my rest periods to 30 seconds as well. Honestly the pump I get is almost too painful.
 
Wouldn't you think the supplement side of it though, is just marketing? USPlabs and most others make the same things.. and as kbayne noted, much cheaper!
 
kbayne said:
I was reading on the Reactive Pump the other day also. Looks interesting. The supplements on the other hand, not so interesting ($$$$) lol.

Killer workout though. I have been keeping my rest periods to 30 seconds as well. Honestly the pump I get is almost too painful.
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Lol. Yeah I agree. I'd probably stick with MD first. Adding a few of the new variations from RP would be fun though.

Thanks man. You should try the 1.5 cable curls. The pump was brutal.
 
wasme said:
Wouldn't you think the supplement side of it though, is just marketing? USPlabs and most others make the same things.. and as kbayne noted, much cheaper!
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Most likely. I honestly have no idea what the recommended supplements are supposed to do. I still haven't look into them...just skimmed over the protocol.
 
breezy11 said:
Lol. Yeah I agree. I'd probably stick with MD first. Adding a few of the new variations from RP would be fun though.

Thanks man. You should try the 1.5 cable curls. The pump was brutal.
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Got arm day coming up Saturday. Will give them a go then and let you know what I think of them. I'm sure you have done them, but 21's are very intense for biceps. I throw them in sometimes at the end of a workout for a finisher.
 
It is basically branched cyclic dextrins + hydrolyzed protein (peptopro) and maybe citrulline and leucine. All for a convenient $13423423 dollar price tag. :)
 
iparatroop said:
You inspire me. That's all.
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Thanks for the kind words man. The way you're killing it is inspiring as well. You've been making great progress.

bean5er said:
This for sure, nice work breezy
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Thanks bean. I'm definitely inspired by all the hard work you're putting in too.

kbayne said:
Got arm day coming up Saturday. Will give them a go then and let you know what I think of them. I'm sure you have done them, but 21's are very intense for biceps. I throw them in sometimes at the end of a workout for a finisher.
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Sounds good. I used to add 21's at the end of workouts occasionally...strong pump.

bolt10 said:
It is basically branched cyclic dextrins + hydrolyzed protein (peptopro) and maybe citrulline and leucine. All for a convenient $13423423 dollar price tag. :)
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I see. That's out of my price range. :D
 
Personally breezy I think pressing twice a week is a pretty bad idea.

That is a lot of unnecessary strain on your anterior joint capsules.

Recently I've been hitting back a twice a week, once light mostly upper back with chest and Delts, and once heavy on it's own, with deads or rack pulls.

This has actually caused my entire upper body to blow up
Back, arms, Delts, even my chest is thicker.



let me get this clear

I am in no means implying one method is better than the other, i'm just saying, coming from a guy with partial tears in my pec tie in, be weary of heavy and frequent pressing.

That and everyone can use more back, being an anterior tilted society



Cheers brother
 
aceroni said:
Personally breezy I think pressing twice a week is a pretty bad idea.

That is a lot of unnecessary strain on your anterior joint capsules.

Recently I've been hitting back a twice a week, once light mostly upper back with chest and Delts, and once heavy on it's own, with deads or rack pulls.

This has actually caused my entire upper body to blow up
Back, arms, Delts, even my chest is thicker.

let me get this clear

I am in no means implying one method is better than the other, i'm just saying, coming from a guy with partial tears in my pec tie in, be weary of heavy and frequent pressing.

That and everyone can use more back, being an anterior tilted society

Cheers brother
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I appreciate your concern ace. It could be rough, but I believe Meadows designed the program so it wouldn't be too bad. My joints actually feel better doing his exercises/variations than they have in years. My plan is to give some of it a try and see how it goes (no chain work/minimal band work). I'm definitely not going to continue doing anything that my body can't handle.

I'll keep you updated on how it's going.
 
breezy11 said:
I appreciate your concern ace. It could be rough, but I believe Meadows designed the program so it wouldn't be too bad. My joints actually feel better doing his exercises/variations than they have in years. My plan is to give some of it a try and see how it goes (no chain work/minimal band work). I'm definitely not going to continue doing anything that my body can't handle.

I'll keep you updated on how it's going.
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Good to hear man


And I agree his exercise variations are great, I still do them to this day even off md
 
I did the Cage Presses today following some Kettlebell laterals, DB front raises, and Arnold press... killer. I am going to love that movement :D
 
aceroni said:
Good to hear man

And I agree his exercise variations are great, I still do them to this day even off md
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Yeah, I don't think I could give them up either. If you look up Reactive Pump Training, you can find his entire program.
 
kbayne said:
I did the Cage Presses today following some Kettlebell laterals, DB front raises, and Arnold press... killer. I am going to love that movement :D
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Awesome man. It's become one of my favorites. Did you add the partials?
 
Tomorrow is legs for me... lovin' the 1.5 squats and pause squats. I swamp them out for each other week to week right... Usually kind hard to walk up the stairs after!
 
kbayne said:
DAMNIT!!!!! I forgot. Next time though haha.
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Haha. You probably won't forget now. :)


wasme said:
Tomorrow is legs for me... lovin' the 1.5 squats and pause squats. I swamp them out for each other week to week right... Usually kind hard to walk up the stairs after!
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I've got legs lined up as well. Good to hear man. Maybe you should try supersetting them lol.

804 said:
Nice workout as always brother!
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Thanks as always boss!
 
Made my day. :thumbsup:

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NICE! I love em! Especially heated like you told me. They need to make them in a pack of 50, for people like us!
 
4/25/13

Seated Leg Curl
120x8
120x8
120x8
120x8, x25 partials

-very strict form



BB Back Squat (explosive)
2 warm-up x10
6 sets of 275x6

-I wasn’t concerned about the weight with these at all. My main goal was to make sure that each rep was as explosive as possible. I maintained the ability to accelerate throughout the entire ROM with the weight used. I may increase the weight if I do these again next week.



Leg Press (escalating set)
360x10
450x10
540x10
630x10, x10 partials

-constant tension (no lockout) until changing weight

-This was done as one set with quick rest periods while I added more weight. I had planned on having someone add plates every 4 reps (while I paused) until failure, but I didn’t have the option. This approach did the trick though and brought on an intense pump. I’ll probably add partials at each weight next time.



Leg Extensions / Quad stretch
130x10 (explosive/2 sec hold and squeeze at top) / 10 sec stretch
120x15 (explosive/2 sec hold and squeeze at top) / 20 sec stretch
110x20 (smooth ROM), stand up 5 sec, sit back down 110x15 partials (out of bottom) / 30 sec stretch

-I’m not a big fan of leg extensions, but these were awesome. I couldn’t believe how painful it was by the end.

-Stretch was done by resting top of foot on leg ext. pad and knee on the ground. I was going to use a bench, but it was convenient and worked great.



DB Stiff-Legged Deads
70x15
70x15



Standing Calf Raise / Dorsiflexion
10 reps, hold at top 10 sec, x3 (30 total reps) / 50
10, 10, 10 / 45

-I don’t know the weight used.

-I normally do calves twice a week, but never mention it.
 
Ill take one of those quest bars off your hands :D
 
Second meal of the day.

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4 omega eggs
3oz roast turkey
2 strips uncured peppered turkey bacon
1 spicy jalapeno chicken sausage
3/4 cup mixed peppers
1tbs Kerrygold (grass fed) butter
South African Smoke seasoning (always cook my eggs with it)
1/4 cup pepper jack cheese (not shown)

Calories: 777
Protein: 74g
Carbs: 16g
Fat: 47g


I had a Quest bar as well.
 
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