breezy's training, supplementation, and food log

8/9/13


Cable Flyes
40x10 low pulley
40x10 low pulley
50x10 high pulley
50x10 high pulley

-weight per side

-2 sec hard flex


Here’s part of every set. It’s not too exciting, but gives an idea of how I’m doing these. Both approaches hit the upper chest well. I don’t expect to gain much from doing them, besides a solid pump and pre-exhaustion of my chest.

[video=youtube_share;0YQO8oA8ulQ]http://youtu.be/0YQO8oA8ulQ[/video]



Incline DB Press
80x6
90x6
95x6
100x6
105x6
110x6

-3 sec neg/1 sec flex



Band Chest Contraction / Incline Fat Bar Bench
15 / 205x8
15 / 205x8
15 / 205x8
15 / 205x8

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

-“smooth reps”: 2 sec concentric/eccentric


Incline Hex Press
60x8
60x8
60x8

-22 degree incline

-3 sec neg /2 sec flex



One-Arm Pec Deck (Meadows) / Partial Dips / Band Over and Backs
90x10 / 12 / 8
100x10 / 12 / 8
110x8 / 12 / 8



DB Bent-Over Lateral Raise / Band Face Pulls
20x20 / 12
20x20 / 12
15x20 / 12
15x20 / 12

-face pulls: 2 sec flex
 
HS Lateral Raise / Machine Lateral Swings
70x8 / 100x30-35 (whenever I couldn’t move or thought my shoulders would explode) backwards
70x8 / 100x30-35 facing machine
70x8 / 100x30-35 backwards
70x8 / 100x30-35 facing machine


Part of the final set: Not the best angle, but surprisingly fit both exercises in the picture. This combo was torture.

[video=youtube_share;1FspvDn3Bjw]http://youtu.be/1FspvDn3Bjw[/video]



Reverse Incline Machine Shoulder Press
180x10
180x10
180x10

-2 sec neg/explode to lockout/1 sec flex
 
Great superset video breezy. I've never seen that second machine you used... Looks interesting
 
804 said:
Great superset video breezy. I've never seen that second machine you used... Looks interesting
Click to expand...

One of the gyms I go to has one, but I've never seen a good reason to use it. I think breezy found one of the only useful reasons for it
 
804 said:
Great superset video breezy. I've never seen that second machine you used... Looks interesting
Click to expand...

Thanks brother. Last week was the first time that I used one. It's great for heavy partials.

aceroni said:
One of the gyms I go to has one, but I've never seen a good reason to use it. I think breezy found one of the only useful reasons for it
Click to expand...

Yeah, the swings felt very effective (and painful). Once you find the right foot placement (I moved a little in the video), facing the machine and backwards, both do serious damage.
 
8/10/13

Straight Arm Pushdowns (grenade)
110x15
110x15
120x12
120x12



DB Dead-Stop Rows
100x10
100x10
110x8
120x8


Last 3 sets: I was focused on driving my elbow up. I raised my supporting hand (last 2 sets) to hit my lats from another angle.

[video=youtube_share;0r7KeTFdR2Q]http://youtu.be/0r7KeTFdR2Q[/video]


Right when I finished these, a woman approached (with the gym owner) and asked if I would take part in a calendar shoot. She told me that there would be a different shirtless guy for each month...holding a kitten. I appreciate the offer, but think I'll pass.



Trap Bar Rows
90x15
140x10
160x10
180x8, 140x6, 90x10

-bar weight not included

-explosive/heels on 25lb plates



Prone DB Shrugs / Rows
90x10 / 90x6
90x10 / 90x6
90x10 / 90x5



Scapulae Stretch Pulldowns
200x10
200x10
220x8
220x8



Stretchers / High-Pull Low Rows
110x12 / 25x12
110x12 / 25x12
110x12 / 25x12
 
breezy11 said:
8/10/13

Straight Arm Pushdowns (grenade)
110x15
110x15
120x12
120x12

DB Dead-Stop Rows
100x10
100x10
110x8
120x8

Last 3 sets: I was focused on driving my elbow up. I raised my supporting hand (last 2 sets) to hit my lats from another angle and increase the stretch.

Invalid Link Removed

Right when I finished these, a woman approached (with the gym owner) and asked if I would take part in a calendar shoot. She told me that there would be a different shirtless guy for each month...holding a kitten. I appreciate the offer, but think I'll pass.

Trap Bar Rows
90x15
140x10
160x10
180x8, 140x6, 90x10

-bar weight not included

-explosive/heels on 25lb plates

Prone DB Shrugs / Rows
90x10 / 90x6
90x10 / 90x6
90x10 / 90x5

Scapulae Stretch Pulldowns
200x10
200x10
220x8
220x8

Stretchers / High-Pull Low Rows
110x12 / 25x12
110x12 / 25x12
110x12 / 25x12
Click to expand...

What? Not sure if srs about holding the kitten. Lol
 
Undoubtedly someone would find that picture and post it here lol.
 
cubsfan815 said:
What? Not sure if srs about holding the kitten. Lol
Click to expand...

Lol dead serious. I think part of the sales go to animal shelters. The first thing I thought of was the picture of Tom Brady holding a baby goat lol.

Sean1332 said:
lol do it Breezy!
Click to expand...

I would, but I don't like cats. :D

Driven2lift said:
Undoubtedly someone would find that picture and post it here lol.
Click to expand...

That'd be the least of my worries...it would probably haunt me for the rest of my life lol.
 
aceroni said:
Shirtless??

holding kittens?!

Sign me up !
Click to expand...

I can give you their contact info. :)

wasme said:
Back looking huge in that crossover vid Breezy.. nice job man..
Click to expand...

Thanks wasme.



No gym today. I'm on the bike for my first cardio session (fasted LISS) in a couple months. My weight was unchanged from a week ago this morning, but belly fat is down at least 1mm. The competition is 12 weeks from yesterday and I've made a few supplement and diet changes, which I'll have a little update on later today.
 
I've started up a couple new supplements and finished runs with a few others. Here's a breakdown of what I have planned, but there will probably be a slight change at some point.

PRIME: finished last week

VERSA-1: 3 days left, but will most likely add back sometime within the last 8 weeks of prep.

Compound 20: finished last week and will start back up sometime in last 8 weeks of prep.

Glycofuse: currently using post-workout, but will drop/stop use at some point

Lean Xtreme (new version): started last week and will run for 8 weeks.

Ergobolic: started yesterday and will run for 12 weeks.

Nolvadren-XT:start next month for 4 weeks (bought as a stack with a bottle of Lean Xtreme for $46 at NP)

OxyELITE Pro Super Thermo Powder: last 8 weeks of prep

Jack3d Advanced: occasionally, in place of OEP

Alpha-T2: last 8 weeks of prep

Erase Pro: last 4 weeks of prep

Shift: last 4 weeks of prep

Reduce XT: last 4 weeks of prep

AP: haven't used in a few weeks, but will start within the next 2 and use until show


Staples: Modern BCAA+, SuperCissus, OxyELITE Protein, Gut Health, vitamin D
 
Only 3 more months. Keep killing it man...should be interesting to see how this goes. :)
 
bolt10 said:
Only 3 more months. Keep killing it man...should be interesting to see how this goes. :)
Click to expand...

Yeah, time is running out fast :eek:. It's going to be quite a learning experience, but that's really what I want to get out of it most. Placing well would be nice though. :)
 
If anyone could ball out in a competition it would be you brother. Your Supplementation is on point as well. Staples are all top notch ;)
 
breezy11 said:
I've started up a couple new supplements and finished runs with a few others. Here's a breakdown of what I have planned, but there will probably be a slight change at some point.

PRIME: finished last week

VERSA-1: 3 days left, but will most likely add back sometime within the last 8 weeks of prep.

Compound 20: finished last week and will start back up sometime in last 8 weeks of prep.

Glycofuse: currently using post-workout, but will drop/stop use at some point

Lean Xtreme (new version): started last week and will run for 8 weeks.

Ergobolic: started yesterday and will run for 12 weeks.

Nolvadren-XT:start next month for 4 weeks (bought as a stack with a bottle of Lean Xtreme for $46 at NP)

OxyELITE Pro Super Thermo Powder: last 8 weeks of prep

Jack3d Advanced: occasionally, in place of OEP

Alpha-T2: last 8 weeks of prep

Erase Pro: last 4 weeks of prep

Shift: last 4 weeks of prep

Reduce XT: last 4 weeks of prep

AP: haven't used in a few weeks, but will start within the next 2 and use until show

Staples: Modern BCAA+, SuperCissus, OxyELITE Protein, Gut Health, vitamin D
Click to expand...

Wow.... That's quite the list. I am hoping to get me ap soon, gonna go with the fasted training you showed me before. Been looking around and Modern BCAA has a profile which many others can't match. I've been wanting to try shift too.... What kind of results have you had before and why erase pro with it?
 
Budman7811 said:
Wow.... That's quite the list. I am hoping to get me ap soon, gonna go with the fasted training you showed me before. Been looking around and Modern BCAA has a profile which many others can't match. I've been wanting to try shift too.... What kind of results have you had before and why erase pro with it?
Click to expand...

Not to answer for breezy, but erase pro dries you the **** out.

When you're lean it increases vascularity too
 
I see a whole lot of Cort control in your final weeks, have yet to try any supplementation for this, is it mainly for drying you out or do you see a noticeable effect for fat loss? Just curious. Whole stack looks great and I'm sure it will shred you up to turn some heads at that show
 
804 said:
If anyone could ball out in a competition it would be you brother. Your Supplementation is on point as well. Staples are all top notch ;)
Click to expand...

Thanks man. The supps should compliment my diet and training well, which will of course be the biggest factors in my success.

Budman7811 said:
Wow.... That's quite the list. I am hoping to get me ap soon, gonna go with the fasted training you showed me before. Been looking around and Modern BCAA has a profile which many others can't match. I've been wanting to try shift too.... What kind of results have you had before and why erase pro with it?
Click to expand...

Very cool, let me know when you get started. Modern BCAA(+) is a great product and has been in my arsenal for a long time. Shift is being used to help boost my metabolism towards the end of my cut and Erase Pro is to dry up my appearance, which will be very important before the competition.


aceroni said:
Not to answer for breezy, but erase pro dries you the **** out.

When you're lean it increases vascularity too
Click to expand...

Sure does!

Driven2lift said:
I see a whole lot of Cort control in your final weeks, have yet to try any supplementation for this, is it mainly for drying you out or do you see a noticeable effect for fat loss? Just curious. Whole stack looks great and I'm sure it will shred you up to turn some heads at that show
Click to expand...

Yup, it's going to be a stressful time :D. The products work in different ways and some are stronger and more direct than others. LX could affect cortisol, but its formula targets fat loss from multiple angles as well. Ergobolic is more of an adaptogen and shouldn't crush cortisol (I may be noticing a couple different effects from it already though). I don't expect EPro/NXT to have a big impact on cortisol and am using them for their AI properties. Reduce XT will be for the end of my cut, when the stresses of dieting (and cortisol) should be highest. The main reasons that I'm using them are to help promote fat loss (hopefully some stubborn belly fat, which can be tough to get rid of with excess cortisol) and retain muscle.
 
breezy11 said:
Thanks man. The supps should compliment my diet and training well, which will of course be the biggest factors in my success.

Very cool, let me know when you get started. Modern BCAA(+) is a great product and has been in my arsenal for a long time. Shift is being used to help boost my metabolism towards the end of my cut and Erase Pro is to dry up my appearance, which will be very important before the competition.

Sure does!

Yup, it's going to be a stressful time :D. The products work in a different ways and some are stronger and more direct than others. LX could affect cortisol, but its formula targets fat loss from multiple angles as well. Ergobolic is more of an adaptogen and shouldn't crush cortisol (I may be noticing a couple different effects from it already though). I don't expect EPro/NXT to have a big impact on cortisol and am using them for their AI properties. Reduce XT will be for the end of my cut, when the stresses of dieting (and cortisol) should be highest. The main reasons that I'm using them are to help promote fat loss (hopefully some stubborn belly fat, which can be tough to get rid of with excess cortisol) and retain muscle.
Click to expand...


very well thought out man.. Make sure you're not too dry for physique though
 
aceroni said:
very well thought out man.. Make sure you're not too dry for physique though
Click to expand...

Thanks ace. Yeah, I doubt I'll get to that point (BB lean/dry), but will be monitoring it.
 
Blueberry Ice Cream

Invalid Link Removed
*same bowl, different lighting and amount of melting


This was phenomenal. :thumbsup:

2 scoops Vanilla Ice Cream OxyELITE Protein
3/4 cup organic blueberries
2 cups unsweetened vanilla almond milk
 
8/12/13


One-Arm Pec Deck (Meadows)
100x12 (5R/5L x2, 2R/2L)
120x10 (5R/5L x2)
130x8 (4R/4L x2)
130x8 (4R/4L x2)



HS Incline Chest Press
90x8
180x8
230x6
230x6
230x6
230x6, x8 (partials)

-explosive concentric/2 sec flex/3 sec eccentric/2 sec stretch



1.75 Incline Neutral Grip DB Press
60x10
65x8
65x8
65x8

-22 degree incline

-explode to ¾ lockout / 1 sec eccentric / explode to full lockout / 1 sec flex at top / 3 sec eccentric / 1 sec stretch



Incline Twist Press / Incline Twist Flyes / Band Over and Backs
45x12
55x10 / 25x8 / 10
60x8 / 25x8 / 10
60x8 / 25x8 / 10


Part of 1st set:

[video=youtube_share;2RDgRxSgZw8]http://youtu.be/2RDgRxSgZw8[/video]



Bent-Over DB Lateral Raise / Band Face Pulls
25x15 / 30
25x15 / 30
25x15 / 30



Standing Machine Lateral Raise
70x8, 100x35 (partials) facing machine
70x8, 100x35 (partials) backwards
70x8, 100x35 (partials) facing machine
70x8, 100x35 (partials) backwards
70x8, 100x35 (partials) facing machine
70x8, 100x35 (partials) backwards



6 ways / Band Pull-Aparts
15x8 / 12
15x8 / 12
15x8 / 12
 
Added those one arm peck decks in myself this week. Except ours doeant have the pad just the handle so you have to actually grip it. Theyre pretty badass!
 
Danb2285 said:
Added those one arm peck decks in myself this week. Except ours doeant have the pad just the handle so you have to actually grip it. Theyre pretty badass!
Click to expand...

Yeah, I really like them for pre-exhaustion or as a finisher. My chest had a serious pump heading into HS incline press. Being able to bring your arm further across your body allows for an awesome contraction.
 
breezy11 said:
Yeah, I really like them for pre-exhaustion or as a finisher. My chest had a serious pump heading into HS incline press. The contraction from being able to bring your arm further across your body is awesome.
Click to expand...

So glad I subscribed to.his youtube channel lol ive found so many things I never would have thought of on my own
 
breezy11 said:
Haha it's a goldmine.
Click to expand...

Lol it really is...although I wish I could understand wtf his "mentor" is saying during the interviews lol
 
Danb2285 said:
Lol it really is...although I wish I could understand wtf his "mentor" is saying during the interviews lol
Click to expand...

Yeah, he has a bit of an accent lol. If you search around, you can find a bunch of interviews with Meadows. I listened to this one at work today, which was pretty good.

Invalid Link Removed
 
8/13/13

I decide to keep rest periods shorter today and went with 40-45 seconds. I couldn’t maintain the initial weight used on a couple exercises, but overall everything went very well.


Neutral Grip Pulldowns
180x10 wide
180x10 wide
180x10 shoulder
180x10 shoulder
180x10 close
180x8 (5 sec eccentric), x8 partials close

Invalid Link Removed



One-Arm Seated Cable Row
60x10
70x10
80x8
80x8

-2 sec squeeze at peak contraction



High-Pull Low Rows
25x15
30x12
35x10
40x10

-used a minimal amount of momentum, but maintained good form



Kayak Row
60x20 (10R/10L x2, 12RL+8 partials)



Bent-Over Triceps Ext. / DB Curl
120x20 / 45x8
140x12 / 45x8
160x10 / 45x8
180x8 / 40x8

-curls: strict form/kept wrists supinated



Fat Bar JM Press / Fat Bar Drag Curls
115x10 / 75x8
115x9 / 75x8
135x8 / 75x8
155x6 / 65x8

2nd and 4th sets: This superset was tough to keep up with on short rest. I brought the bar back a little further than I normally do with the lighter weight (on JM press) and thought that I did 10 reps on the first set shown, but guess not.

[video=youtube_share;8M2a4y2KQso]http://youtu.be/8M2a4y2KQso[/video]



Slight Incline KB Ext. / Incline KB Curls
25x12 / 25x10
25x12 / 25x10
25x12 / 25x10

-extensions: ~22 degree incline

-curls: ~33 degree incline



Crazy 8’s
-rope pushdowns
-pronated kickbacks
-single arm cable ext. (no attachment/pulling from over shoulder down across body)
-cross body hammer curls
-seated fat ez-bar curls (working top half of movement)
-incline concentration curls
 
804 said:
Pssh I don't think you have much to worry about brother... You are the competition
Click to expand...

Haha. I guess I'm worrying about nothing then :D. There should be some strong and experienced competitors at this show.
 
Post-workout meal:


Invalid Link Removed

6oz chicken breast
1 cup jasmine rice
2 cups broccoli
1.5 tbsp Ken's Buffalo



and this delicious treat:

Invalid Link Removed

Gluten free waffles with Vanilla Ice Cream OxyELITE Protein frosting (1 scoop + 1/4 cup unsweetened vanilla almond milk). I sprinkled a little cinnamon on top as well, after taking the picture.
 
breezy11 said:
Post workout meal:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=86992"/>

6oz chicken breast
1 cup jasmine rice
2 cups broccoli
1.5 tbsp Ken's Buffalo

and this delicious treat:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=86993"/>

Gluten free waffles with Vanilla Ice Cream OxyELITE Protein frosting (1 scoop + 1/4 cup unsweetened vanilla almond milk). I sprinkled a little cinnamon on top as well, after taking the picture.
Click to expand...

Really just almond milk and powder to make that frosting...? That seems almost too simple lol what did you mix that in?
 
Driven2lift said:
Really just almond milk and powder to make that frosting...? That seems almost too simple lol what did you mix that in?
Click to expand...

That's it! The taste of Vanilla OxyELITE Protein kind of reminds me of frosting and it sure makes a good one. I mixed it in a small bowl with a spoon. Just put a scoop of powder in a bowl and slowly add/mix in the liquid until you get the consistency you want.

Speaking of OxyELITE Protein, if you want to grab the 2 for 1 deal, I'd do it now. They took down the sale page, but the discount was applied when I ordered some a few hours ago...grabbed 6 tubs and already have 2 more on the way. :)
 
breezy11 said:
That's it! The taste of Vanilla OxyELITE Protein kind of reminds me of frosting and it sure makes a good one. I mixed it in a small bowl with a spoon. Just put a scoop of powder in a bowl and slowly add/mix in the liquid until you get the consistency you want.

Speaking of OxyELITE Protein, if you want to grab the 2 for 1 deal, I'd do it now. They took down the sale page, but the discount was applied when I ordered some a few hours ago...grabbed 6 tubs and already have 2 more on the way. :)
Click to expand...

Protein must be good... Focus on cutting?
 
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