breezy's training, supplementation, and food log

7/19/13

I feel like I lost 10lbs this morning…after getting rid of the mop on my head :D. The heat and humidity has been driving me crazy and the hair had to go. Apparently, I look more approachable because I was asked a lot of questions at the gym today. I ended up helping a guy out for a while, who eventually asked if I could start training him and possibly his girlfriend next week. I don’t have any certifications at this point, but will hopefully get that accomplished sometime soon.



Neutral Grip Incline DB Press
70x8
80x8
90x8
100x8
100x8
100x8

-~45 degree incline

-1 sec stretch/2 sec squeeze



Slight Incline Fat Bar Press
155x6
175x6
185x6
195x6
205x6

-25lb plates used for incline

-3 sec negative/1 sec pause ~1 inch above chest/explode to lockout


2nd set. I planned on recording a few, but my battery died. I just noticed the "curls" going on in the background at the beginning.

[video=youtube_share;R85u0yPSoI0]http://youtu.be/R85u0yPSoI0[/video]



HS Incline Press / Band Over and Backs
90x10
180x10
230x10 / 10
230x10 / 10
230x10, x10 partials / 10

-constant tension: deep stretch to ¾ lockout



Low Pulley Flyes / Reverse Ladder-Stretch Pushups
30x12 / 18, 7, 5
35x10 / 16, 7, 5
40x8 / 14, 6, 4

Flyes: pulling up and in to around chin level/2 sec squeeze

Pushups: starting with feet elevated ~3’ working down/hands on aerobic steps for increased depth and stretch



Cable Lateral Raise
20x15
25x12
25x12
25x12

-pulling from behind back to around eye level



Rear Delt Machine Flyes
80x30
90x20
100x15
110x10, 60x8, 40x10

-exaggerated ROM/1 sec squeeze in contracted position



Cage Press
135x8
135x8
135x8
135x8
-explosive/straight up (no leaning in)



Incline DB Swings (destroyer set)
65x60
35x30
15x12
 
Great vid... awesome curls ;) Stellar workout bro...

That is pretty cool about the guy/gf asking you to train them. You are certainly firing on all cylinders.
 
breezy11 said:
7/19/13

I feel like I lost 10lbs this morning…after getting rid of the mop on my head :D. The heat and humidity has been driving me crazy and the hair had to go. Apparently, I look more approachable because I was asked a lot of questions at the gym today. I ended up helping a guy out for a while, who eventually asked if I could start training him and possibly his girlfriend next week. I don’t have any certifications at this point, but will hopefully get that accomplished sometime soon.



Neutral Grip Incline DB Press
70x8
80x8
90x8
100x8
100x8
100x8

-~45 degree incline

-1 sec stretch/2 sec squeeze



Slight Incline Fat Bar Press
155x6
175x6
185x6
195x6
205x6

-25lb plates used for incline

-3 sec negative/1 sec pause ~1 inch above chest/explode to lockout


2nd set. I planned on recording a few, but my battery died. I just noticed the "curls" going on in the background at the beginning.

[video=youtube_share;R85u0yPSoI0]http://youtu.be/R85u0yPSoI0[/video]



HS Incline Press / Band Over and Backs
90x10
180x10
230x10 / 10
230x10 / 10
230x10, x10 partials / 10

-constant tension: deep stretch to ¾ lockout



Low Pulley Flyes / Reverse Ladder-Stretch Pushups
30x12 / 18, 7, 5
35x10 / 16, 7, 5
40x8 / 14, 6, 4

Flyes: pulling up and in to around chin level/2 sec squeeze

Pushups: starting with feet elevated ~3’ working down/hands on aerobic steps for increased depth and stretch



Cable Lateral Raise
20x15
25x12
25x12
25x12

-pulling from behind back to around eye level



Rear Delt Machine Flyes
80x30
90x20
100x15
110x10, 60x8, 40x10

-exaggerated ROM/1 sec squeeze in contracted position



Cage Press
135x8
135x8
135x8
135x8
-explosive/straight up (no leaning in)



Incline DB Swings (destroyer set)
65x60
35x30
15x12
Click to expand...
Too funny! I didn't even notice the guy curling the first time. Had to watch after I read your comment. WTF kind of curl is that??
 
wasme said:
Great vid... awesome curls ;) Stellar workout bro...

That is pretty cool about the guy/gf asking you to train them. You are certainly firing on all cylinders.
Click to expand...

Yup...thanks man.

Yeah, I'm looking forward to it. They're both athletic and have a decent idea of what they're doing, so it should be pretty fun. I think they want to train separately as well.

LiveToLift said:
Too funny! I didn't even notice the guy curling the first time. Had to watch after I read your comment. WTF kind of curl is that??
Click to expand...

I didn't notice until after I posted it either.

wasme said:
"Hammer swings so I can get out of the gym" curls.
Click to expand...

Haha something like that.
 
7/20/13

This morning’s back session was great. Strength (when tested) and endurance are improving and I was sweating buckets with the help of Jack3d AF.


Pull-Ups
25x10 wide grip
25x9 wide grip
45x8 shoulder width
45x7 shoulder width
45x8 close grip (palms facing in)
45x7 close grip

-focused on keeping sternum raised



One-Arm BB Row
100x8
100x8
125x6
125x6, 75x8

Here's the amount of sweating going on after my second set. I made quick work of the rest of my shirt as shown in the video below.


Invalid Link Removed



Banded Supported T-Bar Row
75x10
90x8
115x6
115x6

-explosive



DB Pullover (lying on bench)
75x8
75x8
75x8



One-Arm Pulldowns
90x8
90x8
100x6, 60x10



Banded Horizontal Shrug (supported t-bar)
45x12
70x8
70x8
70x8, 45x8

-3 sec hold

-First time trying this with a band and loved it.

-These take a lot of focus, but feel amazing when done properly.


Example

[video=youtube_share;N3cupvX9mv4]http://youtu.be/N3cupvX9mv4[/video]
 
Reeves Deadlift
135x10
185x10
235x7
255x6
255x5

-standard bar

I didn’t go too heavy, but it was plenty of weight to end my workout with. Here’s the 2nd, 3rd, and 5th sets. The second set shown fits the barbell/stretch into the picture.

[video=youtube_share;OrjqQkfOwQA]http://youtu.be/OrjqQkfOwQA[/video]
 
Budman7811 said:
I am looking forward to using AP soon.... Would you say it's similar to Glycobol?
Click to expand...

Look forward to hearing what you think. I haven't used Glycobol and am not familiar with its ingredients. All I know is that they're in the same product category. Maybe someone else that's tried it will chime in.
 
breezy11 said:
Look forward to hearing what you think. I haven't used Glycobol and am not familiar with its ingredients. All I know is that they're in the same product category. Maybe someone else that's tried it will chime in.
Click to expand...

I thinned out pretty good when I ran it.. 2 months + fat burner and test booster. I was down to 174... Freaking crazy. I wondering how it will pair with a PH.
 
Budman7811 said:
I thinned out pretty good when I ran it.. 2 months + fat burner and test booster. I was down to 174... Freaking crazy. I wondering how it will pair with a PH.
Click to expand...

Great job man. That's something else that I don't have experience with, but it should pair well. As long as you're eating carbs (or training fasted), you could benefit from using it.
 
breezy11 said:
Great job man. That's something else that I don't have experience with, but it should pair well. As long as you're eating carbs (or training fasted), you could benefit from using it.
Click to expand...

Training fasted? Doesn't Ap need carbs? I haven't decided on my dosing schedule. I feel that preworkout fasted would work for first dose then another at dinner or my carb meal.
 
Budman7811 said:
Training fasted? Doesn't Ap need carbs? I haven't decided on my dosing schedule. I feel that preworkout fasted would work for first dose then another at dinner or my carb meal.
Click to expand...

Look up the FTP (fasted training protocol) on the home forum. Tons of good results from people using it fasted preworkout.
 
Budman7811 said:
Training fasted? Doesn't Ap need carbs? I haven't decided on my dosing schedule. I feel that preworkout fasted would work for first dose then another at dinner or my carb meal.
Click to expand...

Yup. AP can be used as a part of the FTP (Fasted Training Protocol). I utilized it before fasted training during my last cut with good results.


Here's some information on both:

Invalid Link Removed

Invalid Link Removed
 
Those reeves DL's are awesome. So glad I put them in my routine.
 
breezy11 said:
Yup. AP can be used as a part of the FTP (Fasted Training Protocol). I utilized it before fasted training during my last cut with good results.

Here's some information on both:

Invalid Link Removed

Invalid Link Removed
Click to expand...

The first link great read! Looks like I need to pick up some BCAAs, Snagencys protocol on dosing was about what I wanted to do, 1x preworkout and the second dose pwo with carbs 15min later. Now say reduce the amount of carbs the night before. This should be good not sure how I am going to get up to 2750/3250. This will work out to high them carb up days/off days. Ill save the rest for my log.
 
I might start doing FTP soon when I get home.

Depends on how I react to training in the AM (or waking up early enough to do it lol!)
 
804 said:
Always something new for me to try. Great work brother!
Click to expand...

Thanks bud.


Jiigzz said:
Those reeves DL's are awesome. So glad I put them in my routine.
Click to expand...

They're pretty cool. As am I.


Budman7811 said:
The first link great read! Looks like I need to pick up some BCAAs, Snagencys protocol on dosing was about what I wanted to do, 1x preworkout and the second dose pwo with carbs 15min later. Now say reduce the amount of carbs the night before. This should be good not sure how I am going to get up to 2750/3250. This will work out to high them carb up days/off days. Ill save the rest for my log.
Click to expand...


Yeah, there's a lot of good information; I'm glad you liked it. Depending on how close your post-workout meal is to your pre-workout dose, I might hold off until your next carb containing meal. AP's immediate effects last to some extent for quite a while, so you could possibly save a cap for another meal (if you're eating carbs later). I use it before my pre-workout meal and my first meal (whole foods) post-workout, which are 4+ hours apart.


jimbuick said:
I might start doing FTP soon when I get home.

Depends on how I react to training in the AM (or waking up early enough to do it lol!)
Click to expand...

You should give it a try. I didn't think that I'd do well with morning workouts, but now it's my preferred time to train. I never thought I'd train fasted either and really enjoyed that as well.
 
breezy11 said:
Thanks bud.

They're pretty cool. As am I.

Yeah, there's a lot of good information; I'm glad you liked it. Depending on how close your post-workout meal is to your pre-workout dose, I might hold off until your next carb containing meal. AP's immediate effects last to some extent for quite a while, so you could possibly save a cap for another meal (if you're eating carbs later). I use it before my pre-workout meal and my first meal (whole foods) post-workout, which are 4+ hours apart.

You should give it a try. I didn't think that I'd do well with morning workouts, but now it's my preferred time to train. I never thought I'd train fasted either and really enjoyed that as well.
Click to expand...

For me it all just depends on how I transition back to civilian life lol.

Me and the wife always workout together so it also depends on how her work schedule is.
 
jimbuick said:
For me it all just depends on how I transition back to civilian life lol.

Me and the wife always workout together so it also depends on how her work schedule is.
Click to expand...

Haha yeah, that could take some getting used to.

Hopefully, it works out. It's a great way to start the day.
 
7/21/13

Banded HS Incline Chest Press / Cable Flyes
90x10
180x10
200x8 / 40x10 (low pulley)
200x8 / 40x10 (low pulley)
200x8 / 60x10 (high pulley)
220x6 / 60x10 (high pulley)

-HS press: 2 sec flex at top (felt great against peak resistance of band)

-Flyes: 2 sec flex

-low pulley: pulling to around chin level

-high pulley: pulling to around mid-chest level

-crazy pump from this combo




Smith Incline Press
140x25
160x15
180x12
200x10, 160x8, 110x12 (wide grip)

-~45 degree angle (last week ~22)

-constant tension: ~2 inches above chest to ¾ lockout




Incline Twist Press / Band Over and Backs
60x8 / 10
60x8 / 10
60x8 (neutral grip) / 10
60x8 (neutral grip) / 10

-~33 degree incline

-Switched to neutral grip to help take shoulders out of the equation as chest fatigued. It was a good move and I'll swap in neutral grip going forward.




One-Arm Pec Deck Flyes (Meadows)/ Stretch Pushups / Band Stretch
90x10 / 13 / 30 sec
90x10 / 12 / 30 sec
90x10 / 9 / 30 sec

-pec deck: 4R/4L x2, 2R/2L

-stretch pushup: feet elevated ~3'/holding DBs for increased depth and stretch

-band stretch: holding band behind back around shoulder height




DB Shrugs
110x12
110x12
110x12

-3 sec hold




DB Bent-Over Lateral Raise / Spider Crawls
25x12, x28 swings / 3
25x12, x28 swings / 3
25x12, x28 swings / 3
25x12, x28 swings / 3


Here's the final set. I edited out the 40 lateral raises/swings and "crawled" up higher than it looks in the video (camera angle). At this point, holding my arms apart was a struggle and any movement was torture. My traps and rear delts felt like they were attacked by a swarm of bees from the shrugs and this deadly combo...I was sweating a lot too.

[video=youtube_share;JY7ublDo2Ak]http://youtu.be/JY7ublDo2Ak[/video]




Band Pull-Aparts / Band Face Pulls
20 / 15
20 / 15
20 / 15




6 ways
10x10
10x10
10x10
 
Those spider crawls look awesome breezy! Killer workout. You'll catch that upper chest up sooner than you think with workouts like that!
 
804 said:
Those spider crawls look awesome breezy! Killer workout. You'll catch that upper chest up sooner than you think with workouts like that!
Click to expand...

Thanks man. Yeah, they're awesome and painful when thrown at the end of another rear delt exercise. I should've recorded an earlier set because I could barely move at that point. That's the plan. I'm focusing on it at least twice a week.


I'm scrambling to get ready for a road trip in the early morning. I need to be up in 5 hours to head to a funeral. I should be back sometime tomorrow night and in the gym on Tuesday morning.
 
Your back looks huge through the shirt
 
wasme said:
First thing I noticed in that vid... nice work man
Click to expand...

Thanks wasme.


I just got home from a long day and 10 hours of driving (on 3 hours of sleep). I brought some OG Black Cats along, which kept me from falling asleep (barely). My diet wasn't the best, but I'll hit my target calories/macros. I had a decent sized breakfast, 2 big protein shakes (Vanilla Ice Cream OEProtein/almond milk/almond butter/blueberries and Milk Chocolate OEProtein/almond milk/peanut butter/Walden Farms caramel dip), and will have dinner shortly before going to sleep. The shakes were amazing, but I could've used some more whole foods.
 
wasme said:
Those shakes sound killer good. You come up with some pretty great combo's I must say.
Click to expand...

Thanks man. Yeah, the shakes were unbelievable. I picked up some WF marshmallow dip this morning to add to the mix...chocolate/pb/marshmallow shakes and chocolate ice cream with marshmallow swirls. :thumbsup:
 
7/23/13


Dante Rows
180x12
200x10
200x10



One-Arm HS Iso Row
135x10 (10R/10L)
180x10 (5R/5L x2)
205x6 (6R/6L)
205x6 (6R/6L)

-weight per side


1st, 2nd, and 4th sets: I wanted to go somewhat heavy without sacrificing too much form or using a ton of momentum. Some of the reps were pretty bad, but still felt effective. I noticed that my back is looking bigger in this video as well. Last I checked, I was up ~6lbs since bringing carbs back into my diet; however, 4lbs+ were added right from the start (first week or so). I think my haircut (exposing my neck), might make my back look larger as well lol...seriously.

[video=youtube_share;O7EdFm4ltP4]http://youtu.be/O7EdFm4ltP4[/video]



Chin-Ups
3 (10 sec concentric/5 sec hold/10 eccentric)
3 (10 sec concentric/5 sec hold/10 eccentric)
7 (1.5 reps)

-supinated shoulder width grip/sternum arched (a lot)

-the burn from the slow chins was absolutely ridiculous



V-Bar Pushdowns / Reverse Fat EZ-Bar Curls
200x15 / 55x15
220x10 / 55x15
220x10 / 55x15
220x10 / 55x15



Fat Bar JM Press / Fat Bar Drag Curls
155x8 / 75x8
155x8 / 75x8
155x8 / 75x6
155x8 / 75x6

-I recorded a set of these that refuses to upload. I’ll try to post it again later.



1.5 Incline Kettlebell Extensions / 1.5 Incline Kettelbell Curls
20x12 / 20x12
20x12 / 20x12
20x12 / 20x12
20x12 / 20x11

-Extensions: ~22 degree incline

-Curls: ~45 degree incline
 
Nice workout man. In all honesty, I don't think cutting your hair has anything to do with your back looking jacked.
 
wasme said:
Nice workout man. In all honesty, I don't think cutting your hair has anything to do with your back looking jacked.
Click to expand...

Thanks man. Yeah, my back (and everything else) has been responding well since finishing my cut. I always had a hard time getting it to grow, but Meadows' training has made a big difference this year. Hopefully, I can add a little more size before I need to drop the calories again...which isn't too far away.
 
Thinking I don't respond to AP. :(

Started using it a week ago and really can't say I notice anything. I've used plenty of GDAs and most just don't do much for me.
 
I started using it regularly about 9 days ago... and I find I take it, eat 20 minutes later, and then have a ton of cravings. But perhaps it is some cravings as I have been using Alphamine/At2 and not really cheating.
 
wasme said:
Quick question, do you find AP makes you hungry at all?
Click to expand...

Some users report hunger increases, but I don't notice a big change in appetite (I'm always hungry and eat a ton anyway). Your body could be going through an adjustment period, where it's craving more carbohydrates. I'd probably add a few to your AP meals, if it fits into your diet.

LiveToLift said:
Thinking I don't respond to AP. :(

Started using it a week ago and really can't say I notice anything. I've used plenty of GDAs and most just don't do much for me.
Click to expand...

Sorry to hear man. I wouldn't give up on it that fast. Some people notice a few differences immediately, but it has a cumulative effect. Insulin sensitivity should improve over time. It could very well be working without "feeling" anything during the first week. Let me know if you start noticing any changes.
 
No doubt, I by no means have given up on it. :)
I will keep you posted.
 
Killin those workouts breezy. How are you liking Glycofuse so far?
 
kbayne said:
Killin those workouts breezy. How are you liking Glycofuse so far?
Click to expand...

Thanks kbayne. I dig it :). The taste is amazing, there's zero stomach issues, and my sessions have been great. Endurance and overall performance has improved, but I have to give credit to the rest of my supp lineup (and increased caloric intake) as well. I usually use 50g per workout (75g twice a week). Carbs in general are treating me very well. I've actually bumped up my weekly intake quite a bit over the last 2 weeks.
 
breezy11 said:
Thanks wasme.


I just got home from a long day and 10 hours of driving (on 3 hours of sleep). I brought some OG Black Cats along, which kept me from falling asleep (barely). My diet wasn't the best, but I'll hit my target calories/macros. I had a decent sized breakfast, 2 big protein shakes (Vanilla Ice Cream OEProtein/almond milk/almond butter/blueberries and Milk Chocolate OEProtein/almond milk/peanut butter/Walden Farms caramel dip), and will have dinner shortly before going to sleep. The shakes were amazing, but I could've used some more whole foods.
Click to expand...

Yikes. 10hrs of driving with only 3hrs sleep? Trooper. I know i'd fall asleep at the wheel
 
breezy11 said:
Thanks man. I'm looking forward to it.

The lighting isn't the best, but I didn't want to wait for the sun to come up anymore. I'll get better pics within the next couple of weeks either way. You can see my lack of upper chest in the third pic, which I'm currently trying to correct. I'm not sure, but the "pose" that I attempted might make it look a little worse than it is as well lol. I'm holding some extra water from yesterday's 500g of carbs, but it's not too bad.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84971"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84972"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84973"/>
Click to expand...

Damn Breezy you're looking awesome man
 
Budman7811 said:
I have black cats but haven't tried them yet.... Zoom?
Click to expand...

I'm guessing that you have the newer version, which I haven't tried. Mine are from a couple years ago. 2 caps give me a nice boost.
 
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