breezy's training, supplementation, and food log

6/25/13

I brought my carbs up to 400g today, which is a "high" day at my current caloric intake. My daily calories should be up to 4000 by the end of the week, and I plan on keeping them there for a few days to see how I respond before adding more (it's probably still below maintenance). My weight is surprisingly only up about 1lb since the reintroduction of carbs. I figured that I would've gained more from water/glycogen.



This morning's workout was pretty brutal. I think my current pre and intra food/supplementation helped me get through it in decent shape.


Leg Curl
80x20
80x20
120x10
120x10
120x10
120x10, 80x14, 80x50 partials



BB Back Squat
135x20
225x15

explosive
275x6
315x6
335x6
365x6

335x10
315x10
225x15

- I decided to give my legs a solid pump, hit them with explosive reps, and then finish them off with some rep work. This has been a reoccurring theme throughout my workouts over the last couple months; however, it's usually done with several consecutive exercises.




Leg Extensions
140x12
150x12
160x12
180x12

-Done explosively, kicking up hard and stopping right before my shins were perpendicular to the floor (on the way down).



Quad Stretch
30 seconds per leg



Leg Press
270x8
360x8
450x8
540x8
630x5, x10 partials
720x5, x10 partials
810x4, x8 partials

-This was done as one ascending set with a short rest, while quickly adding weight. I needed a little break before moving on to the next exercise.



Quad Stretch
30 seconds per leg



Stiff-Legged BB Deadlift
195x10
245x10
265x10
265x10

-Constant tension, working the stretch/bottom half of the movement. I only came up ¾ of the way before lowering to the ground.

-25lb plates used for increased depth/stretch
 
I have no idea how you can do so many exercises on leg day.. nice job
 
aceroni said:
Good stuff brother
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Thanks ace.

wasme said:
Nice one Breezy... my legs are toast today too..
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Thank you sir. I bet they are, after checking out your workout haha. Looked great man.

Jiigzz said:
I have no idea how you can do so many exercises on leg day.. nice job
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Haha thanks Jiggz. One exercise at a time...sometimes a couple lol.


Danb2285 said:
Lol pretty much this
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Thanks boss.

kbayne said:
Monster leg workout man.
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Thanks kbayne. The intensity should be going up across the board over the next couple weeks.
 
breezy11 said:
Thank you sir. I bet they are, after checking out your workout haha. Looked great man.
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Thanks Breezy.

Made up some ice cream last night.

1.5 cups of almond milk
1 small container of fat free strawberry greek yogurt
2 scoops of Gaspari Strawberry protein

Was excellent..
 
wasme said:
Thanks Breezy.

Made up some ice cream last night.

1.5 cups of almond milk
1 small container of fat free strawberry greek yogurt
2 scoops of Gaspari Strawberry protein

Was excellent..
Click to expand...

Sounds delicious man. Flavored Greek yogurt makes for some amazing ice cream (taste and consistency).

I just made a big chocolate protein cookie and cheesecake in the microwave (Solution's recipes). The cookie was really good and the cheesecake is sitting in the fridge until tomorrow. I did taste a few crumbs though and it was awesome. Protein PB cups are next on the list
 
6/26/13


Banded HS Chest Press
90x8
90x8
180x8
180x8
180x8
180x8, x10 partials out of bottom

-weight without band resistance

-1 sec flex



Incline Bench Press
135x6
155x6
175x6
185x6
195x6
205x6

-constant tension: ~1 inch above chest to ¾ lockout



Flat Bench Press (explosive)
175x5
175x5
175x5
175x5



DB Hex Press / Pec Minor Dip / Partial Dip
65x8 / 10 / 10
65x8 / 10 / 10
65x9 / 10 / 8

-Partial Dip: out of stretch position/elbows flared and chin tucked into chest


Here's the 3rd set. My chest was shot and I could barely do any partial dips at the end.

[video=youtube_share;q4acHxLkqm8]http://youtu.be/q4acHxLkqm8[/video]



DB Bent-Over Side Lateral
20x20
20x15, x15 swings
20x15, x25 swings



6 ways
10x10
10x10
10x10



Cage Press (explosive)
135x5, x10 partials
155x5, x10 partials
175x5, x8 partials
175x5, x8 partials, 135x6
 
breezy11 said:
Sounds delicious man. Flavored Greek yogurt makes for some amazing ice cream (taste and consistency).

I just made a big chocolate protein cookie and cheesecake in the microwave (Solution's recipes). The cookie was really good and the cheesecake is sitting in the fridge until tomorrow. I did taste a few crumbs though and it was awesome. Protein PB cups are next on the list
Click to expand...


I was going to make both of those on the weekend.. Wanted to tonight, but had my son's high school graduation. Between you and solution there are some fine recipes to be had.
 
wasme said:
I was going to make both of those on the weekend.. Wanted to tonight, but had my son's high school graduation. Between you and solution there are some fine recipes to be had.
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Congrats to your son. You could probably sneak in a cookie before the weekend if you want. It literally took 2 mins to make. I wasn't sure how it'd turn out after spreading the sludge on a plate, but it all came together (and doubled in size) after cooking for 40 seconds. I made mine a little bigger than the recipe shows as well.

iparatroop said:
Those partial dips don't look fun at all. I commendeth thee.
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Thank you sir. They don't really look like they should either. I'll try to record a set when I still have the ability to do them.
 
breezy11 said:
6/24/13

Rope Pushdown / Seated BB Curl
100x20 / 90x8
110x20 / 90x8
120x20 / 90x8
130x20 / 90x8

-pushdowns: constant tension/no flex at bottom

-seated curl: working top half of movement (can’t lower fully sitting on bench)/hard flex

1.5 DB Curl / HS Dip
35x8 / 230x8
30x8 / 230x8
30x8 / 230x9
30x8 / 230x8

-curls: full rep, followed by half rep=1 rep/palms up throughout movement/worked both arms at once/ridiculous pump

-HS Dip: drive weight hard/~5 sec negative

Here’s my 3rd set of HS dips. I had only planned on 8 reps, but it looks like lost track and did 9.

Invalid Link Removed

Lying Kettlebell Extensions / Cross Body Hammer Curls
35x10 / 35x12
35x10 / 35x12
35x10 / 35x12
35x10 / 35x12

-KB ext: increased stretch each set

-curls: worked one arm at a time/strict form/hard flex

Standing Calf Raise / Dorsiflexion
3x30 / 3x30-50

-calf raise: 10 sec pause at top every 10 reps
Click to expand...

That dip machine is tight! Your gym has some cool equipment breezy. Nice work as always.
 
breezy11 said:
Congrats to your son. You could probably sneak in a cookie before the weekend if you want. It literally took 2 mins to make. I wasn't sure how it'd turn out after spreading the sludge on a plate, but it all came together (and doubled in size) after cooking for 40 seconds. I made mine a little bigger than the recipe shows as well.
Click to expand...


Thanks man. He has been through a lot, so was good to see him come out on top.

Well that said, looks like I will enjoy a protein cookie this evening!
 
LiveToLift said:
That dip machine is tight! Your gym has some cool equipment breezy. Nice work as always.
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Thanks man. Yeah, I like it. That's one of 20+ Hammer Strength machines and there's over 100 machines total. There's not much that the gym doesn't have.

wasme said:
Thanks man. He has been through a lot, so was good to see him come out on top.

Well that said, looks like I will enjoy a protein cookie this evening!
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No problem wasme. I'm glad everything worked out for him.

Haha nice. I had the cheesecake with gluten free waffles for my post workout meal. The taste and texture were fantastic, it was very filling, and the whole cake was under 500 calories (490 cals, 9g fat, 24g carb, 67 pro).
 
breezy11 said:
Haha nice. I had the cheesecake with gluten free waffles for my post workout meal. The taste and texture were fantastic, it was very filling, and the whole cake was under 500 calories (490 cals, 9g fat, 24g carb, 67 pro).
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making me very hungry
 
wasme said:
making me very hungry
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I saw that you made a cookie. Pretty easy and a nice alternative to a shake.


I'm a little behind on updates, but will try to get caught up today.
 
6/27/13


One-Arm BB Row
50x8
75x8
100x8
100x8
100x8
100x8

-25lb plates used for increased stretch/ROM



Single-Arm Pulldown
90x8
90x8
90x8
90x8

-leaning back a little with focus on driving elbow down and flexing lower lat

-wrist/grip supinated throughout entire movement



DB Pullovers (lying on bench)
65x12
65x12
65x12

-I was happy to get 12 solid reps on all 3 sets, after losing 1-2 on 3rd set for the last few weeks.



BB Deadlift
135x3
225x3
315x3
335x6
355x6
355x6, 225x12

-explosive



Kayak Row
70x8, x8 partials (8 right/8 left/8 front partials)
70x8, x8 partials
70x8, x8 partials
70x8, x8 partials



Reeves Deadlift variation
95x15

-stiff-legged/pulling through shoulder blades and upper back

-I wanted to get a good stretch before calling it a day.


This is from a few months ago, but is a decent example.

[video=youtube_share;PbTeyFnwyqM]http://youtu.be/PbTeyFnwyqM[/video]





6/28/13


Pec Minor Dip
25
25
25



HS Chest Press
180x10
270x10
290x10
290x10
290x10, 180x10

-focus on the stretched position: pressed up to ¾ lockout before coming right back down



Stretch Pushup / Band Over and Back / Band Chest Stretch
20 / 10 / 30 sec
17 / 10 / 30 sec
15 / 10 / 30 sec

-stretch pushup: hands on stacked aerobic steps (2 per side)/feet on 1’ box

-band stretch: held band behind back around shoulder height with arms straight out to sides.



DB Bent-Over Side Lateral / Spider Crawl
30x10 / 3 (up and down wall is 1 rep)
30x10 / 3
30x10 / 3
25x10 / 3



Band Pull-Aparts
20
20
20

-1 sec flex
 
Sick rows and chest press numbers breezy. Going to have to check those kayak rows out. Doing back possibly today so who knows.
 
LiveToLift said:
Sick rows and chest press numbers breezy. Going to have to check those kayak rows out. Doing back possibly today so who knows.
Click to expand...

Thanks brother. The chest press was more about getting a pump today, than moving weight. Here's an example of kayak rows. They're great for pre-exhausting the lats at the beginning of a workout, or as a finisher.

[video=youtube_share;LjjCyjY9tGw]http://youtu.be/LjjCyjY9tGw[/video]
 
Great work breezy. Those Kayak rows look like something I would love to try out. Next back workout I will have to give them a try if I remember.
 
kbayne said:
Great work breezy. Those Kayak rows look like something I would love to try out. Next back workout I will have to give them a try if I remember.
Click to expand...

Thanks man. Once you get them movement down, they're great . If you kick your hip out a little on side that you're rowing to, it'll help get solid contraction.
 
wasme said:
Yes I suppose you are right.

I have 2 bottles of AP sitting here that I think I will start using.

Do you dose 2 before each meal? 2 at bedtime?
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I've been going with 1 cap before 2 separate meals and don't use it pre-bed. When training fasted, I'd use it ~30 minutes pre-workout.
 
I had some OxyELITE Protein™ Chocolate PB Cups with today's post workout meal. :thumbsup:

Invalid Link Removed

Calories: ~255
Fat: ~10
Carbs: ~13
Protein: ~28
*for all 3

I made these yesterday and kept them in a freezer bag overnight, so they were extra frozen. They thawed out pretty quick though. I've got 3 more that I'm saving for after dinner. :)
 
Definitely in on this thread, thanks to wasme! Going to go through all 100+ pages...


breezy11 said:
I had some OxyELITE Protein™ PB Cups with today's post workout meal. :thumbsup:

Invalid Link Removed

Calories: ~255
Fat: ~10
Carbs: ~13
Protein: ~28
*for all 3

I made these yesterday and kept them in a freezer bag overnight, so they were extra frozen. They thawed out pretty quick though. I've got 3 more that I'm saving for after dinner. :)
Click to expand...

Is this recipe posted in this thread?
 
RegisterJr said:
Definitely in on this thread, thanks to @Invalid Link Removed! Going to go through all 100+ pages...




Is this recipe posted in this thread?
Click to expand...

You will definitely enjoy Tom, Breezy has had a huge impact on my training/nutrition.

I think the recipe is in the 'Cooking with Whey' thread (your brother linked you to it)
 
RegisterJr said:
Definitely in on this thread, thanks to wasme! Going to go through all 100+ pages...

Is this recipe posted in this thread?
Click to expand...

Welcome man. Thanks for joining in.

Yeah, it's in the "Cooking with Whey" thread. Lots of good recipes in there.

wasme said:
Thanks Breezy, will give that dosing protocol a try.
Click to expand...

No problem wasme. Look forward to hearing what you think.

wasme said:
You will definitely enjoy Tom, Breezy has had a huge impact on my training/nutrition.

I think the recipe is in the 'Cooking with Whey' thread (your brother linked you to it)
Click to expand...

Glad that I could help in any way. Learning and sharing knowledge is what makes AM great.
 
breezy11 said:
I had some OxyELITE Protein™ Chocolate PB Cups with today's post workout meal. :thumbsup:

Invalid Link Removed

Calories: ~255
Fat: ~10
Carbs: ~13
Protein: ~28
*for all 3

I made these yesterday and kept them in a freezer bag overnight, so they were extra frozen. They thawed out pretty quick though. I've got 3 more that I'm saving for after dinner. :)
Click to expand...

Holy deliciousness!!!
 
breezy11 said:
I had some OxyELITE Protein(TM) Chocolate PB Cups with today's post workout meal. :thumbsup:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83857"/>

Calories: ~255
Fat: ~10
Carbs: ~13
Protein: ~28
*for all 3

I made these yesterday and kept them in a freezer bag overnight, so they were extra frozen. They thawed out pretty quick though. I've got 3 more that I'm saving for after dinner. :)
Click to expand...

Holy shît! I need these!
 
kbayne said:
Holy deliciousness!!!
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LiveToLift said:
Holy shît! I need these!
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Yeah, they're delicious and pretty easy to make. No cooking required either.

-make some "sludge" with yogurt and protein

-put a layer of sludge on cupcake liners (in a cupcake tray) and freeze for 30 mins

-put a layer of pb on top of sludge and freeze for 30 mins

-put another layer of sludge on top of pb and freeze again

The Solution posted the recipe in the "Cooking with Whey" thread, which gives the amount of each ingredient needed for 6 pb cups. I used ~11 TBSP of yogurt, 1.5 scoops OxyELITE Protein, and 2 TBSP of pb (1 tsp per cup).
 
Hey bro, I think I read back in one of your earlier pages that you cut at 4,000 calories. Is that true, or were you joking?

Not trying to high jack your thread, just trying to absorb as much knowledge as I can. ;)
 
RegisterJr said:
Hey bro, I think I read back in one of your earlier pages that you cut at 4,000 calories. Is that true, or were you joking?

Not trying to high jack your thread, just trying to absorb as much knowledge as I can. ;)
Click to expand...

Yup, it's true. I require a lot of calories to maintain my weight. The scale slowly started moving at ~4000 calories (with a good amount of physical activity) and I eventually brought them down to ~3500 after a couple months. I just worked my way back up to 4000 calories and haven't gained much weight yet. I'm up 1-2lbs, which was expected since adding carbs back into my diet (most likely from water/glycogen). I've had some GI issues in the past and my body doesn't handle food like most people.
 
breezy11 said:
Yup, it's true. I require a lot of calories to maintain my weight. The scale slowly started moving at ~4000 calories (with a good amount of physical activity) and I eventually brought them down to ~3500 after a couple months. I just worked my way back up to 4000 calories and haven't gained much weight yet. I'm up1-2lbs, which was expected since adding carbs back into my diet (most likely from water/glycogen). I've had some GI issues in the past and my body doesn't handle food like most people.
Click to expand...

Thanks bro! I've been at 34/3500 a day on training days and still cutting while making some gains. At SMS point in the next few months I'll need to stop cutting, an I wanted an idea of where my cals should be. BroScience always told me to NEVER bulk over 3500. But BroScience also had me killing McDonalds.

Thanks again! I only have 80-something more of your pages to go through...
 
RegisterJr said:
Thanks bro! I've been at 34/3500 a day on training days and still cutting while making some gains. At SMS point in the next few months I'll need to stop cutting, an I wanted an idea of where my cals should be. BroScience always told me to NEVER bulk over 3500. But BroScience also had me killing McDonalds.

Thanks again! I only have 80-something more of your pages to go through...
Click to expand...

I wouldn't base your caloric intake on what I'm doing (unless you want to get fat :)). Required calories for cutting/ maintaining/bulking are highly individual. I'll be a lot closer to 5000 calories eventually, which is a lot for most people when trying to stay somewhat lean. I'd just slowly increase calories, while keeping an eye on the mirror and scale (to make sure that you aren't gaining weight too fast). That's what I'm currently doing.

No problem man. Take your time.
 
Word.
 
I was going to make those pb cups then I realized I have no chocolate protein. :o
 
RegisterJr said:
Hey bro, I think I read back in one of your earlier pages that you cut at 4,000 calories. Is that true, or were you joking?Not trying to high jack your thread, just trying to absorb as much knowledge as I can. ;)
Click to expand...
Tom as LiveToLift has said in the past (maybe in this thread) if we ate like how Breezy can we'd balloon right up. Oh how I wish I could kill 4,000 and lose body fat lol... Just have to find what exactly works for you.
 
wasme said:
Tom as LiveToLift has said in the past (maybe in this thread) if we ate like how Breezy can we'd balloon right up. Oh how I wish I could kill 4,000 and lose body fat lol... Just have to find what exactly works for you.
Click to expand...

Yeah, I'll stay where I'm at for now and maybe increase a little at a time once my BF is a little lower. I just got excited at the thought of being allowed to cut on that much food. :)
 
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