breezy's training, supplementation, and food log

[wasme]

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.

.

Thanks for the advice Breezy, always helpful.

 

[breezy11]

Thanks for the advice Breezy, always helpful.

No problem man. Let me know if any other questions come up.



I just took advantage of the PES Insider deal. A-T2 and Shift should be helpful as I get closer to my competition.

 

[804]

No problem man. Let me know if any other questions come up.



I just took advantage of the PES Insider deal. A-T2 and Shift should be helpful as I get closer to my competition.

Yeah, I just scooped that up as well. Not exactly sure what shift is? Part of the synthetic supps lineup... both non-stim thermogenics?

Can't wait for that "twisted" photo to be revealed

 

[breezy11]

Yeah, I just scooped that up as well. Not exactly sure what shift is? Part of the synthetic supps lineup... both non-stim thermogenics?

Can't wait for that "twisted" photo to be revealed

Nice. A-T2 is technically very low stim and Shift is non-stim. They should stack well together (I've had good results with the old A-T2 and Shift). Shift regulates the thyroid to get your metabolism moving. I believe there's a new version on the way as well. I'll probably use A-T2 and Shift with OxyELITE Pro powder.

Me neither.

 

[bolt10]

Nice. A-T2 is technically very low stim and Shift is non-stim. They should stack well together (I've had good results with the old A-T2 and Shift). Shift regulates the thyroid to get your metabolism moving. I believe there's a new version on the way as well. I'll probably use A-T2 and Shift with OxyELITE Pro powder.

Me neither.

This is all correct.

Got the email and was like..

 

[breezy11]

This is all correct.

Got the email and was like..

I was pleasantly surprised...you guys forgot to include the protein though . I wanted to try the new A-T2 during my last cut, but never got around to it.

 

[breezy11]

7/24/13


Lying Leg Curls
60x20
80x20
100x15
120x10
130x8
140x8, 80x12, 140x12 (partials)



BB Back Squat
135x15
225x15

explosive
275x6
315x6
365x6
385x6

pause
315x4 (5-6 count)
315x4 (5-6 count)
365x4 (3-4 count), 225x15 (deep/no pause)


Here's my 2nd set at 315. I recorded the final set with the drop, but my phone is having trouble uploading it to youtube (first video took 5 hours).

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



Leg Press / Teardrop Busters
360x4
540x4
630x20 / 12
720x15 / 12
810x10 / 12

-leg press: close stance feet positioned high

-not fun



Quad Stretch
1 min per leg



Leg Press / Sissy Squat (stand)
630x10 / 8
630x10 / 7
630x10 / 5

-leg press: wide stance toes pointed out (frog style)/2 sec pause at bottom before driving to lockout

-sissy squat: leaning back and going deep

-this combo was worse than the first



Leg Extensions
120x12
120x12
120x12
120x12

-explode to lockout/3 sec hold at top



Quad Stretch
1 min per leg



Walking Kettlebell Lunges
50x10
50x8, BWx6
50x8, BWx6

-weight and reps per leg

-I collapsed when first trying these, but regrouped and got my legs back after taking the first couple reps really slow.

 

[Driven2lift]

Still wrecking it with these workouts Breezy, wish I had a workout partner as motivated as you to push me through workouts that intense.

Side question for you, you are a veteran of OEP protein ice cream making, every time I try it in my ice cream maker a lot gets frozen/stuck to the sides of the mixing bowl, you happen to know a trick for this? I sit there scraping at it trying not to waste my powder

 

[breezy11]

Still wrecking it with these workouts Breezy, wish I had a workout partner as motivated as you to push me through workouts that intense.

Side question for you, you are a veteran of OEP protein ice cream making, every time I try it in my ice cream maker a lot gets frozen/stuck to the sides of the mixing bowl, you happen to know a trick for this? I sit there scraping at it trying not to waste my powder

Thanks man. I prefer working out alone. It'd be hard to maintain an intense focus and stay locked into my sessions if had someone else to talk to.

I've actually never used an ice cream maker (I use Ziploc bags), but have heard that coating the bowl with (almond) milk helps prevent it from getting stuck. I know Solution uses one a lot and bolt has one as well.

 

[wasme]

I am going to be trying it with an ice cream maker tomorrow. Got one today to try it out. Will let you guys know how it goes, and I will coat the sides with milk.

I see you killed the workout - Breezy-style

 

[Jiigzz]

Breezy your a top guy. I love this thread. Keep it up bro.

 

[breezy11]

I am going to be trying it with an ice cream maker tomorrow. Got one today to try it out. Will let you guys know how it goes, and I will coat the sides with milk.

I see you killed the workout - Breezy-style

I'm interested in hearing what you think of the process and final product (consistency) compared to the bag method.

Thanks wasme. It was a great session.

Breezy your a top guy. I love this thread. Keep it up bro.

Thanks Jiigzz. Glad you enjoy it man.

 

[iparatroop]

I follow a few logs, well, more than a few. Sometimes I look at logs and I think to myself "whatever, BS e-numbers". Then I read through yours, watch the videos and I think to myself "fuk, self, this dude is a monster and you gotta keep pushing". Thanks for the inspiration M, you've made me better, and I know I'm not alone.

 

[wasme]

I follow a few logs, well, more than a few. Sometimes I look at logs and I think to myself "whatever, BS e-numbers". Then I read through yours, watch the videos and I think to myself "fuk, self, this dude is a monster and you gotta keep pushing". Thanks for the inspiration M, you've made me better, and I know I'm not alone.

^^^^ THIS to a T

 

[breezy11]

I follow a few logs, well, more than a few. Sometimes I look at logs and I think to myself "whatever, BS e-numbers". Then I read through yours, watch the videos and I think to myself "fuk, self, this dude is a monster and you gotta keep pushing". Thanks for the inspiration M, you've made me better, and I know I'm not alone.

Thanks for the kind words buddy; it's much appreciated. I spent a long time focusing on strength and it seems to be there when I need it. It feels great hearing that I've been able to inspire you or anyone else. I absolutely love this lifestyle and the hard work that it takes to accomplish goals. You're making serious progress man, which is very inspiring as well.

^^^^ THIS to a T

Thanks wasme.

 

[bolt10]

You all are forgetting breezy isn't human..he is a cyborg.


Pretty sure all the e-statters lurk his logs to steal numbers to pretend they lift them.

 

[breezy11]

You all are forgetting breezy isn't human..he is a cyborg.


Pretty sure all the e-statters lurk his logs to steal numbers to pretend they lift them.

Yeah, that helps lol.


Haha. The numbers that I post for some exercises are lower than I've seen in most logs.

 

[Budman7811]

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.

Yes I do

 

[804]

I attempted your pause squats tonight... My knees were on fire.. You must have bulletproof knees my bro!

 

[wasme]

I'm interested in hearing what you think of the process and final product (consistency) compared to the bag method.

Just finished making it.

1.5 cups almond milk unsweetened
2 scoops myofusion strawberry protein
100grams fat free strawberry greek yogurt

20 minutes in ice cream maker. Finished product is excellent. Consistency of dairy queen. Slow melt too. Excellent flavor. Smooth texture than what i got from the bag method. I did have some sticking to the sides, even though I coated with a bit of milk, but nothing to worry about.

Tomorrow I am going to try making the QUEST pb cups and chocolate.

 

[breezy11]

Yes I do

Let me know how you like them.

I attempted your pause squats tonight... My knees were on fire.. You must have bulletproof knees my bro!

Did you see bolt's post?...they're actually titanium . Do you think that you might be letting your knees move past your toes on the way down? If your knees come forward too much it can cause them to take a lot of the weight and strain. I have my toes pointed out a little and focus on keeping my head/chest up, knees out, back tight, and sitting back, which allows my glutes to take more of the weight...and that's why I have a big ass haha.

Just finished making it.

1.5 cups almond milk unsweetened
2 scoops myofusion strawberry protein
100grams fat free strawberry greek yogurt

20 minutes in ice cream maker. Finished product is excellent. Consistency of dairy queen. Slow melt too. Excellent flavor. Smooth texture than what i got from the bag method. I did have some sticking to the sides, even though I coated with a bit of milk, but nothing to worry about.

Tomorrow I am going to try making the QUEST pb cups and chocolate.

Sounds great man. You'll probably figure out a way to prevent it from sticking after a few more attempts. I might look into getting one in the future. I like having the option of changing the consistency though because I don't always want "soft-serve".

That should be amazing.

 

[Driven2lift]

My other half is going to try out some ice cream recipes and she is much handier in the kitchen than myself I will let you know if she figures out a trick for the sticking

 

[wasme]

If your knees come forward too much it can cause them to take a lot of the weight and strain. I have my toes pointed out a little and focus on keeping my head/chest up, knees out, back tight, and sitting back, which allows my glutes to take more of the weight...and that's why I have a big ass haha.





Sounds great man. You'll probably figure out a way to prevent it from sticking after a few more attempts. I might look into getting one in the future. I like having the option of changing the consistency though because I don't always want "soft-serve".

That should be amazing.

First of all, great squat advice. I will definitely put those tips into practice.

I liked how easy it was.. just made a shake in my shaker cup and pour it in, turned it on and done. Clean up was a breeze too. Mind you the bag method is also easy to accomplish and no mess. It says in the manual that if you want harder ice cream to them put it in an airtight container and freeze for an hour. Personally I enjoy soft serve more than hard ice cream so I was good to go.

And yes, going to use your Quest PB recipe this evening.. perhaps will snap a pic to show you consistency.

 

[wasme]

My other half is going to try out some ice cream recipes and she is much handier in the kitchen than myself I will let you know if she figures out a trick for the sticking

Sounds good bro.

 

[804]

+1 on the Squat advice! That's the exact same thing my therapist told me. I'm trying to work on hinging my hips better. This is why I have started with the wide 1 legged leg press, hip adductors and abductors. As well as foam rolling and bead baring.

 

[breezy11]

First of all, great squat advice. I will definitely put those tips into practice.

I liked how easy it was.. just made a shake in my shaker cup and pour it in, turned it on and done. Clean up was a breeze too. Mind you the bag method is also easy to accomplish and no mess. It says in the manual that if you want harder ice cream to them put it in an airtight container and freeze for an hour. Personally I enjoy soft serve more than hard ice cream so I was good to go.

And yes, going to use your Quest PB recipe this evening.. perhaps will snap a pic to show you consistency.

Thanks man.

Sounds easy enough. I'm going to ask my parents if they have an ice cream maker. I think they might've gotten one years ago and never took it out of the box.

Sounds good.

+1 on the Squat advice! That's the exact same thing my therapist told me. I'm trying to work on hinging my hips better. This is why I have started with the wide 1 legged leg press, hip adductors and abductors. As well as foam rolling and bead baring.

No problem bud. Another thing you could try is (facing a) wall squats. You start with your nose and toes against a wall and your feet slightly angled. Hang your arms between your legs and squat down as far as possible. Keep practicing until you can drop your hips below your knees. You could do them with your hands and toes up against a wall and a chair about a foot behind you as well. Try to keep your head/chest up and chest parallel to the wall on the way down.

 

[Sean1332]

I gotta post these because they're my favorite visual to describe Breezy's solid advice.

 

[breezy11]

I gotta post these because they're my favorite visual to describe Breezy's solid advice.

Thanks Sean. I'll look for some wall squat examples when I get home as well.

 

[wasme]

Thanks both of you...

 

[aceroni]

+1 on the Squat advice! That's the exact same thing my therapist told me. I'm trying to work on hinging my hips better. This is why I have started with the wide 1 legged leg press, hip adductors and abductors. As well as foam rolling and bead baring.

Another good one is just Body weight box squats. Practice sitting back as far as possible, attempting to reach your ass to the box.
Never plop down onto the box

Thanks man.

Sounds easy enough. I'm going to ask my parents if they have an ice cream maker. I think they might've gotten one years ago and never took it out of the box.

Sounds good.

No problem bud. Another thing you could try is (facing a) wall squats. You start with your nose and toes against a wall and your feet slightly angled. Hang your arms between your legs and squat down as far as possible. Keep practicing until you can drop your hips below your knees. You could do them with your hands and toes up against a wall and a chair about a foot behind you as well. Try to keep your head/chest up and chest parallel to the wall on the way down.

I love wall squats. Those, the bw box squat, donnie Thompsons setting the hips, and heavy rolling are how I start every leg session

 

[breezy11]

Another good one is just Body weight box squats. Practice sitting back as far as possible, attempting to reach your ass to the box.
Never plop down onto the box



I love wall squats. Those, the bw box squat, donnie Thompsons setting the hips, and heavy rolling are how I start every leg session

I'll have to check out Donnie Thompson's setting the hips, not sure if I'm familiar with it.


Edit: Checked it out. Good stuff.

 

[breezy11]

7/25/13


Neutral Grip Incline DB Press
80x6
85x6
90x6
95x6
100x6, 60x7

-3 sec negative/2 sec stretch/2 sec squeeze



Band Chest Contractions / Incline BB Bench
20 / 135x8
20 / 155x8
20 / 175x8
20 / 185x8
20 / 205x8, 155x12 (wide grip)

-45 degree incline

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


Band Contractions Example:

[video=youtube_share;ENcjNnwci4Q]http://youtu.be/ENcjNnwci4Q[/video]




Slight Incline Fat Bar Bench
185x5
185x5
185x5
185x5

-25lb plates used for incline

-2 sec negative/2 sec pasuse ~1 inch above chest/explode to lockout



Incline Hex Press / Incline DB Twist Flyes
50x8 / 35x8
50x8 / 35x8
50x8 / 35x8
50x8 / 35x8

-45 degree incline

-hex press: DBs and pressing movement at a slight angle/2 sec squeeze

-twist fly: standard db fly with pinkies turned in at top of movement (same idea as twist press)/2 sec squeeze

-Both of these hit my upper/inner chest (exactly where I’m lacking) better than anything that I’ve previously done. They are my new best friends.



Stretch Pushups / Band Over and Backs
16 / 10
14 / 10
12 / 10

-feet elevated ~2.5’/holding DBs (neutral grip) for increased stretch and depth



Rear Delt Machine Flyes
90x25
90x20
90x19
90x18

-1 sec hold in contracted position



Cable Lateral Raise
25x12
30x12
30x12
30x12

-pulling from behind back to about eye level



Cage Press
135x8
135x8
155x5
155x5

-explosive/pressing straight up from chin level (no leaning in at top or momentum)



Incline DB Swings (destroyer set)
60x60, 35x30, 15x12

 

[breezy11]

7/26/13

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

-sternum arched



Meadows Rows
100x10
125x8
150x6
150x6, 100x6

-125 felt pretty easy, so I upped the weight. Form took a minimal hit at 150, but my mind-muscle connection was still great.



Smith Rows
200x6
220x6
220x6
220x6, 110x15 (constant tension)

-20lbs bar resistance

-explosive/dead-stop

Final set (without drop): I change my appraoch this week (bent over more/dead-stop).

[video=youtube_share;U4LkZOkTE2k]http://youtu.be/U4LkZOkTE2k[/video]



Prone Shrugs (against rack)
225x10
225x10
245x8
245x8, 135x10

-3 sec hold


Stretchers
120x12
130x8
130x8



Reeves Deadlift
135x10
235x8
285x6
285x6
305x4
235x13

-standard bar

-This was the heaviest that I’ve gone with these and it felt great. I thought that I recorded my set with 305, but my phone was dead when I went to check it. It didn’t save any of it either, which sucks because I wanted to check my form (felt solid).



Kayak Rows
60x10 (10R/10L/10 Front)
70x8 (8R/8L/8F)
70x8 (8R/8L/8F)

 

[804]

That upper chest getting murdered I see

 

[wasme]

Damn Breezy those are some great workouts... really like your smith rows...

 

[breezy11]

That upper chest getting murdered I see

Yup, and it's about to take another beating.

Damn Breezy those are some great workouts... really like your smith rows...

Thanks man. I hadn't done them until starting MD, but really enjoy them. Once you're set up right, you can put the majority of your focus on driving your elbows up.

 

[breezy11]

7/27/13


This morning's session went very well. I'm loving the pre-workout combo of Jack3d AF and VERSA-1. My mind-muscle connection was outstanding and the targeted muscles took a beating.



HS Incline Chest Press / Cable Flyes
90x10
180x10
230x10 / 40x10
250x10 / 45x10
250x10 / 50x10

-HS press: Full ROM/"smooth" reps

-Flyes: 2 sec hard flex/high pulley: pulling to around mid-chest level



Incline Twist Press / Incline Twist Flyes
60x8 / 35x8
60x8 / 35x8
65x8 / 35x8
65x8 / 35x8

-45 degree incline



Slight Incline DB Press
50x25
60x20
70x15
80x12, 50x10 (45 degree incline/neutral grip)

-~22 degree incline

-constant tension: exploding to ¾ lockout and coming right back down



One-Arm Pec Deck Flyes (Meadows) / Partial Dips / Band stretch
80x12 (4R/4L x3) / 12 / 30 sec
90x10 (4R/4L x2, 2R/2L) / 12 / 30 sec
100x8 (4R/4L) / 12 / 1 min



DB Lateral Raise
20x15, x15 swings
20x12, x18 swings
20x10, x20 swings
20x8, x22 swings

-moved to swings just before (strict) form started to break

-These do serious damage when dropping the weight low enough to isolate the delts.



DB Bent-Over Lateral Raise / Spider Crawls
20x15 / 3
20x15 / 3
20x15 / 3 ("zig-zagging" up and down wall: 2 moves right/2 moves left)
20x15 / 3 (zig-zag)



BB Over and Backs (Bradford Press) / Band Over and Backs
65x15 / 15
85x11 / 15
105x8 / 15


Here's the 2nd set. I was surprised that I could lift more than the bar at this point. The pump from these was crazy.

[video=youtube_share;cvslSwBD80A]http://youtu.be/cvslSwBD80A[/video]

 

[804]

Yup, and it's about to take another beating.

Now that's an understatement brother :shocked:

 

[breezy11]

Now that's an understatement brother :shocked:

Lots of incline angles and variations. I don't do much chest work completely "flat"; there's usually at least a slight incline or decline involved.

 

[wasme]

Worked up a good sweat I see..

Tried the ice cream maker again today.

2 scoops cookies and cream (Giant)
1.5 cups of unsweetened original almond milk.
1 oreo cookie crushed to small pieces (added with 5 minutes remaining)

Came out perfect.. I know the oreo wasn't necessary, but it was just like eating a blizzard.

 

[breezy11]

Worked up a good sweat I see..

Tried the ice cream maker again today.

2 scoops cookies and cream (Giant)
1.5 cups of unsweetened original almond milk.
1 oreo cookie crushed to small pieces (added with 5 minutes remaining)

Came out perfect.. I know the oreo wasn't necessary, but it was just like eating a blizzard.

Yes I did. That was mild compared to a lot of my workouts lately.

Sounds awesome man. The oreo must've been a great addition. I made some with Mysofusion C&C earlier in the week, which has little cookie pieces in the powder. I was showing my brother how to make it and that's all he had, but it was really good. I might get some trail mix to add to a batch of chocolate.

 

[breezy11]

7/28/13


Chin-Ups
3 (10 sec concentric/10 sec eccentric)
3 (10 sec concentric/10 sec eccentric)
7 (1.5 rep)

-sternum raised


2nd set: These are tough, fun, and provide a ridiculous pump.

[video=youtube_share;FnT7sFQ9cRs]http://youtu.be/FnT7sFQ9cRs[/video]



HS Iso Row (single arm)
135x10
180x10
205x6
205x6, 135x10

-weight per side



DB Pullovers (lying on bench)
75x10
80x8
80x8



Rope Pushdown / Cross-Body Hammer Curls
100x20 / 50x8
110x15 / 55x8
120x10 / 60x8
130x10 / 60x8

-pushdowns: 2 sec squeeze at bottom



Seated Dip Machine (Icarian) / Fat EZ-Bar Preacher Curl
180x10
200x10 / 60x10
220x8 / 70x10
220x8 / 70x10

-dips: 5 sec negative

-curls: bar weight not included



EZ-Bar Close Grip Press / Fat BB Curl
90x15 / 75x8
100x12 / 80x8
100x12 / 80x8
100x12 / 80x8

-close grip press: towards nose/pressing straight up (similar to JM Press)

-curls: 3 sec negative


Crazy 8’s
-v-bar pushdown x8
-bench dips x8
-cable extensions x8 (no attachment)
-fat EZ-bar reverse curl x8
-seated BB curl x8 (working top half of movement)
-incline concentration curl x8

 

[804]

Nice work Breezy! Those chinups look brutal

 

[Danb2285]

Alright all caught up. Your still a monster so not much has changed in my absence lol lookin good in here bud

 

[breezy11]

Nice work Breezy! Those chinups look brutal

Thanks 804. You should give it a try. Just make sure to keep your sternum lifted the entire time and they'll smoke your lats.

Alright all caught up. Your still a monster so not much has changed in my absence lol lookin good in here bud

Haha thanks Dan. It's good to have you back man.

 

[804]

Thanks 804. You should give it a try. Just make sure to keep your sternum lifted the entire time and they'll smoke your lats.

Yeah. I'll definitely give them a go!

 

[breezy11]

Yeah. I'll definitely give them a go!

Nice. Let me know what you think man.

 

[breezy11]

I'm having a busy start to the week. I hit the gym for a leg session yesterday and am about to work chest and shoulders. I'll try to have an update posted on both later today.

 

[breezy11]

I finally have some time to get caught up on a few workout updates. I’ve started to make some diet changes (dropped calories/carbs) that I’ll hopefully have an update on tonight or tomorrow.


7/29/13

Seated Leg Curl
60x20
80x20
130x8
130x8
135x8
140x8



BB Back Squat
135x15
225x10

explosive
275x6
315x6
365x6
405x6

pause
315x3 (4 count)
365x3 (4 count)
405x4 (2-3 count)
405x3 (3-4 count)

315x10 (not paused)

-The pauses with 405 went well. I hadn’t gone that heavy before and wasn’t sure what to expect.



Hack Squat / Partial Leg Extensions
180x12 / 190x15
270x10 / 200x12
320x6 / 60x10
320x6 / 60x10

-hack squat: constant tension (no lockout)/3 sec pause at bottom

-leg extensions: first 2 sets working bottom half of movement/last 2 sets working top half with 1 sec hold at lockout



Quad Stretch
1 min per leg



One-Legged Machine Press
140x12
180x10
200x8

-constant tension/3 sec negative



Quad Stretch
1 min per leg



Smith Stiff-Legged Deads
200x10
250x10
250x10
250x10

-standing on aerobic step for increased depth/stretch

 

[breezy11]

7/30/13


Incline Hex Press
60x8
70x8
70x8
70x8
70x8

-45 degree angle

-holding DBs at a slight angle/2 sec hard flex at top



Band Chest Contractions/ Incline BB Bench Press
0 / 135x8
15 / 155x8
15 / 185x6
15 / 205x6
15 / 225x6
15 / 230x6, 185x10, 135x8 (wide grip)

-incline press: explosive/constant tension (~1 inch above chest to 3/4 lockout)



Slight Decline Fat Bar Press
155x5
175x5
185x5
195x5

-25lb plate used for decline

-pause above chest/explode to lockout


Last 3 sets:

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



Incline Twist Fly / Cable Fly
45x8 / 30x8 (low pulley: to around chin level)
45x8 / 40x8 (high pulley: to around mid-chest level)
45x8 / 30x8 (low pulley)
45x8 / 40x8 (high Pulley)



High Pulley Rear Delt Fly
40x18, 20x20
40x15, 20x20
40x12, 20x20
40x12, 20x17



Machine Lateral Raise / DB Swings
130x8 / 45x25
130x8 / 45x25
130x8 / 45x25

-lat raise: 3 sec hold at top



Super Wide Grip BB Shoulder Press
45x12
65x10
85x8
85x8



Incline DB Swings (destroyer set)
60x60, 30x30, 15x12