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breezy's training, supplementation, and food log

Football! :D

I got in a back session this morning and should have an update posted later. I'll probably do some LISS today as well. I haven't been doing much cardio at all, since I don't really feel that it's necessary (with the right diet and training); however, when done at specific times (plasma insulin at baseline) with some of my current supplements taken prior (which includes Compound 20 and A-T2 as of yesterday), it could be quite beneficial. That being said, I'll most likely add LISS a few days a week, which will also allow me to keep my caloric intake up a little.
 
breezy11 said:
Football! :D

I got in a back session this morning and should have an update posted later. I'll probably do some LISS today as well. I haven't been doing much at all, since I don't really feel that it's necessary (with proper diet and training); however, when done at specific times (plasma insulin at baseline) with some of my current supplements taken prior (which includes Compound 20 and A-T2 as of yesterday), it could be quite beneficial. That being said, I'll most likely add LISS a few days a week, which will also allow me to keep my caloric intake up a little.
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I know that you know what you're doing (i'm not doubting you,) but I've banished LISS. For me the only cardio I'll do anymore is HIIT..

So much quicker and more effective.
 
aceroni said:
I know that you know what you're doing (i'm not doubting you,) but I've banished LISS. For me the only cardio I'll do anymore is HIIT..

So much quicker and more effective.
Click to expand...

Yeah, I plan on switching it up eventually (should've just said cardio). I'll probably do some HIIT at the end of my workouts a couple times a week and hills/sprints on my off day if there's time. I have a bike at home that's convenient for LISS (prefer treadmill or field/hills for HIIT).
 
Sorry for the lack of updates, but it's been a very busy couple of days.

I just wrapped up 40 mins of fasted LISS on the bike. I have a meeting this morning and will be heading to the gym for a chest/shoulder session around 10AM.

A 3 hour refeed is scheduled for 5-8PM and I'm pretty excited. I'll be shooting for ~600g carbs. Hopefully, I'll see a response similar to last week's, as I'm looking pretty flat.
 
9/8/13

Neutral Grip Pulldowns
180x10 wide
180x10 wide
180x10 shoulder
180x10 shoulder
180x10 close
180x10 close



T-Bar Rows (BB)
135x15
160x10
160x8
180x6

-bar weight not included / constant tension


3rd set: There’s a 25lb plate on there.

[video=youtube_share;wnsvJm55rDs]http://youtu.be/wnsvJm55rDs[/video]
 
DB Deadstop Rows
105x12
120x10
130x10
135x8


4th set: Form started to slip a little, but it wasn’t too bad.

[video=youtube_share;7jHd4zeVJvQ]http://youtu.be/7jHd4zeVJvQ[/video]



DB Shrugs
95x15
115x12
130x10

-3 sec flex


DB Pullovers
80x10
80x10
65x12



Prone DB Shrugs / Prone DB Rows
80x10 / 80x8
80x10 / 80x8
80x10 / 80x8

-shrugs: 3 sec flex

-rows: 1 sec flex



Stretchers
130x10 (wide neutral)
130x10 (wide neutral)
130x10 (shoulder neutral)
130x10 (shoulder neutral)
130x10 (close neutral)
130x10 (close neutral)
 
9/9/13

OFF DAY
40mins fasted LISS



9/10/13

40 mins fasted LISS



Banded (feet elevated) Stretch Pushups / Band Over and Backs
15 / 20
14 / 20
12 / 20

-pushups: feet elevated ~3'



HS Incline Press / Cable lateral Raises
90x15
180x15 / 40x8
230x12 / 40x8
250x10 / 40x8
280x7, 180x8, 90x12 / 40x8

-HS press: 2 sec eccentric / 1 sec stretch / 2 sec concentric / 1 sec flex



Machine Incline Chest Press / Reverse Machine Incline Shoulder Press
90x15 / 180x8
140x8 / 180x8
140x8 / 180x8
140x8, 50x10 / 180x8

-shoulder press: 3 sec eccentric / 2 sec stretch / 1 sec concentric / 2 sec flex


Machine Press (part of) 1st set: I’d never used this machine and loved it. The stretch was amazing and it destroyed my upper chest. My phone died, which was too bad because I tried a couple of new things that I would’ve recorded.

[video=youtube_share;Y4D1MEGlKy8]http://youtu.be/Y4D1MEGlKy8[/video]


Low Pulley Upper Chest Flyes / High Pulley Rear Delt Flyes
40x10 / 40x15
40x10 / 35x20
35x12 / 30x25
35x12 / 25x30

-chest flyes: 2 sec flex

-delt flyes: 1 sec flex



Banded Ladder Pushups / Banded Incline DB Swings (destroyer set)
20, 8, 8, 6 (no band) / 70x45, 35x30, 15x15

-pushups: starting on ground moving up 1’ each partial set / banded same way as in previous pushup video / band addition was great

-DB swings: I wrapped the band around my upper back/rear delts the same way that I did with pushups. This gave me a slight spring out of the bottom, which allowed for heavy weight and a slightly greater range of motion. It was fantastic and I’ll definitely continue to implement a band with these. I’ll get a video soon as well.
 
I proudly rocked the new Jack3d shirt during today's session. :thumbsup:


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It's awesome. Once my workout had ended, I realized that the "Dry Blend" material actually made a difference. I still had some sweat marks, but didn't come close to the "I just went swimming" look that I usually leave the gym with.



575g of carbs coming my way in about an hour. :)
 
Here's where I'm at "pre-refeed" compared to last week:

Invalid Link Removed
*Last Wednesday


Invalid Link Removed
*Today


I'm pretty happy with the progress made over the last 6 days. It's kind of hard to tell by looking at the pics, but I've noticeably leaned up.
 
Good lord dude. What weight class are you competing in?
 
wasme said:
Nice workouts... looking total beast Breezy. Can only imagine how you'll look stepping on stage.
Click to expand...

Thanks wasme. Hopefully, quite a bit leaner.

Danb2285 said:
Good lord dude. What weight class are you competing in?
Click to expand...

Haha thanks man. Physique goes by height. I think I'll be in the (over) 5'9.5"-5'11.5" class...unless I'm extra tall that day lol. I'm weighing less than I have in a couple years. I was ~195lbs before my refeed yesterday and am up a couple lbs this morning.
 
You look stellar man! You can definitely notice some additional leanness around the sides of your abs and obliques! You're gonna kill this competition for sure brother! I'm thoroughly impressed.
 
804 said:
You look stellar man! You can definitely notice some additional leanness around the sides of your abs and obliques! You're gonna kill this competition for sure brother! I'm thoroughly impressed.
Click to expand...

This.

Your the one to beat for sure.
 
804 said:
You look stellar man! You can definitely notice some additional leanness around the sides of your abs and obliques! You're gonna kill this competition for sure brother! I'm thoroughly impressed.
Click to expand...

Thanks brother. I'm not sure how well I'll do, but hope to go in looking better than I ever have.


Jiigzz said:
This.

Your the one to beat for sure.
Click to expand...

Thanks Jiigzz. I should be up against a lot of tough competition.
 
9/11/13


HS Iso Row
180x15 (R+L), 90x12 (12R/12L)
270x10 (R+L), 135x8 (8R/8L)
290x8 (R+L), 145x8 (8R/8L)
290x8 (R+L), 145x8 (8R/8L)

-R+L: 2 sec flex / pronated grip

-R/L: 1 sec flex / neutral grip



Smith Rows
160x12
200x8
200x8
200x8
220x6
220x6

-20lbs bar resistance / constant tension / bent over at ~45 degree angle


1st, 4th, and 6th sets:

[video=youtube_share;13DdprGdzvo]http://youtu.be/13DdprGdzvo[/video]




HS One-Arm Pulldown
90x12
115x8
115x8
115x8
115x8
90x8 (banded)

-supinated grip / driving elbow down /2 sec flex


I realized that it would be incredibly easy to add bands when taking the plates off, so I did an additional set. I drew a band on the picture to show the setup. :)

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Rope Stretchers
100x12
100x12
110x10
110x10
120x8
120x8
130x6 (bench started to tip over from weight), 100x7

-These were my favorite stretcher variation by far. The increased ROM with the rope led to an amazing contraction and my entire mid-back/upper lats took a beating. They were hit in a way that other exercises hadn’t been able to do prior and are already getting sore.

-A bench was placed about 1’ in front of the pulldown station to allow for a big stretch while holding the rope. I highly recommend trying these. Once again, my phone died and I couldn’t record a video (old battery needs to be replaced). I’ll record a set next back session.



BB Deadlift
135x10
225x10
315x15
365x11, 315x8

-I had a few minutes left and decided to knock out my back with some high rep deads. This was torture, but a lot of fun. My back was ridiculously pumped from these and the stretchers.
 
Cinnamon Bun Ice Cream

Invalid Link Removed

-2 scoops Vanilla Ice Cream OxyELITE Protein
-2 cups unsweetened vanilla almond milk
-ground cinnamon (to taste)


This was phenomenal. The flavor combo of the protein and cinnamon was very similar to a frosted cinnamon bun. I'd make more right now if it fit today's macros. :D
 
I just completed 40 mins of fasted LISS on the bike. I'll be heading to the gym for an arm session after a few hours of work.
 
I like that hammer strength pulldown machine as well. The bands seem like they would be an excellent addition!

That ice cream sounds delicious right now!
 
804 said:
I like that hammer strength pulldown machine as well. The bands seem like they would be an excellent addition!

That ice cream sounds delicious right now!
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Yeah, it's a good machine and the bands worked very well. I think my gym has pretty much every piece of HS equipment available.

It was unbelievable. I'll be having another giant bowl tomorrow.
 
breezy11 said:
Cinnamon Bun Ice Cream

Invalid Link Removed

-2 scoops Vanilla Ice Cream OxyELITE Protein
-2 cups unsweetened vanilla almond milk
-ground cinnamon (to taste)


This was phenomenal. The flavor combo of the protein and cinnamon was very similar to a frosted cinnamon bun. I'd make more right now if it fit today's macros. :D
Click to expand...

That looks excellent. Great idea with the ground cinnamon... I am going to have to whip this up in the ice cream maker this week.
 
wasme said:
That looks excellent. Great idea with the ground cinnamon... I am going to have to whip this up in the ice cream maker this week.
Click to expand...

Thanks man. It tastes a lot better than it looks. I'm a huge fan of Vanilla Ice Cream OxyELITE Protein with cinnamon. I had the combo in some post-workout oats today and sprinkled some on my vanilla frosted waffles during my refeed. A dash of cinnamon in a shake is awesome as well.
 
Did any Inner Circle members sign up for the text alerts and take advantage of today's 3-in-1 shaker giveaway?
 
I wish I was south of the border more often. Last time, before Quest CCCD bars were available here I cleared out a GNC lol. They gave me an extra deal for the bulk buy as well, 15 boxes... and it's all Breezy's fault for getting me addicted!

When USP comes out with a larger size oxy pro powder I'm going to be taking a heavy hit on shipping costs as well but oh again it will be worth it
 
Driven2lift said:
I wish I was south of the border more often. Last time, before Quest CCCD bars were available here I cleared out a GNC lol. They gave me an extra deal for the bulk buy as well, 15 boxes... and it's all Breezy's fault for getting me addicted!

When USP comes out with a larger size oxy pro powder I'm going to be taking a heavy hit on shipping costs as well but oh again it will be worth it
Click to expand...

Yes I am hoping the planet has another sweet deal on jugs of oxyprotein before I go to Myrtle Beach, I am flying.. but a family member will be driving across the border.. :)
 
I got the text alert.. but the website was so bogged down I couldn't even get my order placed! oh well
 
wasme said:
I was going to but i know you guys dont ship to Canada..
Click to expand...

I was unaware. That's too bad.

Driven2lift said:
Bunch of jerks aren't they? Products are too effective for it to kill my love for them though
Click to expand...

[video=youtube_share;0KmTTy_MM5w]http://youtu.be/0KmTTy_MM5w[/video]

Thanks for the USP love brother. :D


Driven2lift said:
I wish I was south of the border more often. Last time, before Quest CCCD bars were available here I cleared out a GNC lol. They gave me an extra deal for the bulk buy as well, 15 boxes... and it's all Breezy's fault for getting me addicted!

When USP comes out with a larger size oxy pro powder I'm going to be taking a heavy hit on shipping costs as well but oh again it will be worth it
Click to expand...

Lol sorry. I sadly haven't had one in the last couple of months.

I believe larger tubs are in the works. :thumbsup:

804 said:
I got the text alert.. but the website was so bogged down I couldn't even get my order placed! oh well
Click to expand...

Yeah, it must've been full of traffic. I didn't try going on since I already have a few.
 
9/12/13


I incorporated a lot of band work into my sessions over the last 2 days. Yesterday was absolutely brutal and my arms are still randomly twitching as a result. I wish that I was using bands more often while eating in a caloric surplus. :(


Dual Rope Kickbacks / DB Curl
100x15 / 45x10
120x12 / 45x10
140x10 / 45x10
140x10 / 45x8

-kickbacks: 2 sec flex

-curls: 4R/4L x2, 2R/2L
-palms facing up throughout


Part of 1st set:

[video=youtube_share;1FhC6Rbo2MA]http://youtu.be/1FhC6Rbo2MA[/video]




Banded JM Press
90x15
135x8
135x7
135x7



Banded HS Preacher Curl
70x10
70x8
70x7
70x6

-slow eccentric



Banded Elbows-Out Extensions / Banded BW Extensions / Reverse EZ-Bar Curl
25x10 / 12 / 60x10
25x10 / 12 / 60x10
25x10 / 12 / 60x10
25x8 / 12 / 60x10

-elbows out: Leaning back on standing preacher curl pad. I wrapped the band around my upper back (similar to pushups) and it was very effective. Fighting against the tension to extend my arms and lockout elbows was intense. The same approach was used for banded BW extensions. I’ll definitely be doing these (and banded Tate press, which is very similar) again and will get a video.
 
9/13/13


Banded Incline (Flite) Machine Press / Standing Machine Laterals (and swings)
Bandx15
50x12 / 70x10 / 100x35
50x12 / 70x7 / 100x35
70x10 / 70x7 / 100x35
90x7 / 70x6 / 100x35

-laterals: 3 sec eccentric/hold


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2nd set: The band addition was great, but also tore up my band (as seen in video below). It could’ve been avoided if I set it up more carefully.

[video=youtube_share;ZRf8usVAXQg]http://youtu.be/ZRf8usVAXQg[/video]



Slight Decline DB Press / Bent-Over DB Laterals / Band Pull Aparts
100x6 / 20x12 / 10
100x6 / 20x12 / 10
100x6 / 20x12 / 10
100x6 / 20x12 / 10

-DB press: 3 sec eccentric/ 2 sec stretch / 3 sec concentric / 2 sec flex

-laterals: very strict form



Incline Hex Press / Ultra-Wide Grip Shoulder Press / Band Over and Backs
55x8 / 65x8 /
55x8 / 65x8 /
55x8 / 65x8 / 20
55x8 / 65x8 / 20
 
Banded Ladder Pushups / Band Over and Backs / Banded Incline DB Swings (destroyer set)
20, 8, 8, 7 (no band) / 20 / 70x35, 35x35, 25x20

-pushups: starting on ground, working up


Incline DB Swings: The band lost a little pop, as it was falling apart; however, it still assisted with using heavy weight. The added help is more evident when I switch to 35lb DB’s. My phone memory filled up and cut the video short.

[video=youtube_share;zj491PxJ0xc]http://youtu.be/zj491PxJ0xc[/video]


Banded Ladder Pushups / Band Band Over and Backs / Standing DB Swings
18, 8, 7, 7 (no band) / 20 / 70x15, 35x15, 25x15

-decided to add these before putting the DB’s away
 
Just saw this...

Invalid Link Removed

Dark chocolate chunks surrounded by brownie
 
Saw a new flavor was coming out...should have known you'd see it first. Will try. :D
 
bolt10 said:
Saw a new flavor was coming out...should have known you'd see it first. Will try. :D
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Yeah, I'll definitely try it, but it's not as appealing to me as CCCD or white chocolate raspberry...which I still haven't tried. :(
 
Ya I am not a big chocolate lover so probably won't be my fave. I love the WCR though...its awesome, you need to grab some!
 
9/14/13



Pull-Ups
12 (wide)
11 (wide)
10 (shoulder)
10 (shoulder)
10 (close neutral)
9 (close neutral)

-3 sec concentric / 3 sec flex / 3 sec eccentric



Meadows Rows
75x15
100x12
125x10
150x8
160x6

-I felt pretty strong with these today (and everything else). Form and mind-muscle connection remained solid with the heavier weight.



Smith Rows
165x15 (constant tension)
165x15 (constant tension)
200x10 (rest-pause)
200x10 (rest-pause)

-The explosive rest-pause reps felt great after the intense pump from the high rep, constant tension sets



Rope Stretchers
110x10
110x10
110x10
110x8
110x8

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3rd and 4th sets: I changed the pulling angle on the last 2 sets (2nd set shown). I leaned back further and pulled more towards my belly button. Love these. :)

[video=youtube_share;gsRQhLSi-h4]http://youtu.be/gsRQhLSi-h4[/video]
 
Banded HS One-Arm Pulldown
90x10
90x10
90x8
90x8, x8 (no band)


3rd set: Focus on leaning back and driving elbow down with a hard flex at the bottom. I had lost some power at this point.

[video=youtube_share;au27B3BWtk8]http://youtu.be/au27B3BWtk8[/video]



Reeves Deadlift (standard 45lb BB)
135x10
235x10
285x8
305x6
315x5

-I believe my previous best with these was 305x5. I recorded the last set and my phone died as I picked it up. The video didn’t save and I was pissed…still am.


Prone DB Shrugs
90x10
90x10
90x10

-3 sec flex
 
breezy11 said:
Banded HS One-Arm Pulldown
90x10
90x10
90x8
90x8, x8 (no band)

3rd set: Focus on leaning back and driving elbow down with a hard flex at the bottom. I had lost some power at this point.

Invalid Link Removed

Reeves Deadlift (standard 45lb BB)
135x10
235x10
285x8
305x6
315x5

-I believe my previous best with these was 305x5. I recorded the last set and my phone died as I picked it up. The video didn't save and I was pissed...still am.

Prone DB Shrugs
90x10
90x10
90x10

-3 sec flex
Click to expand...

Wish we had one of those machines. We have a hammer strength similar but the handles swivel and it's just not nearly as effective.
 
Montego1 said:
Wish we had one of those machines. We have a hammer strength similar but the handles swivel and it's just not nearly as effective.
Click to expand...

Yeah, that machine is awesome and adding bands makes it even better. I hadn't used it until recently and wish I didn't wait so long.
 
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