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breezy's training, supplementation, and food log

We have most of the machines you have at my local Golds. I hardly lift there anymore (all this powerlifting stuff has me with zero machine work currently), but next transition block I may hit up some more Mountain Dog Training with bands with a bunch of your stuff as inspiration. People will be staring...can't wait. :D
 
bolt10 said:
We have most of the machines you have at my local Golds. I hardly lift there anymore (all this powerlifting stuff has me with zero machine work currently), but next transition block I may hit up some more Mountain Dog Training with bands with a bunch of your stuff as inspiration. People will be staring...can't wait. :D
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I like the HS machines a lot.
 
breezy11 said:
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

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88682"/>

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. :) ?

Invalid Link Removed
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Those Meadows rows are strong breezy. Idk how you even fit that weight on the bar, you must have extra long collars because once I get to 100 (in 25lb plates) I don't even have any room to grab the barrel of the barbell.

bolt10 said:
We have most of the machines you have at my local Golds. I hardly lift there anymore (all this powerlifting stuff has me with zero machine work currently), but next transition block I may hit up some more Mountain Dog Training with bands with a bunch of your stuff as inspiration. People will be staring...can't wait. :D
Click to expand...

Honestly man I dumped machines once I started training at a PL style training facility ( i still use free motion pulleys from time to time) but most machine work has been cut out and i'm loving it (my gains are too)..
 
bolt10 said:
We have most of the machines you have at my local Golds. I hardly lift there anymore (all this powerlifting stuff has me with zero machine work currently), but next transition block I may hit up some more Mountain Dog Training with bands with a bunch of your stuff as inspiration. People will be staring...can't wait. :D
Click to expand...

I'd highly recommend a lot of it. The pulldowns were great and the rope stretchers are a new favorite of mine as well. I'm gonna do some banded elbows out extensions (or standard Tate press) today and will try to get a vid. Yeah, I've been drawing a little more attention with the extra band work, but most people are used to my training at this point.

jimbuick said:
I like the HS machines a lot.
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Me too.

aceroni said:
Those Meadows rows are strong breezy. Idk how you even fit that weight on the bar, you must have extra long collars because once I get to 100 (in 25lb plates) I don't even have any room to grab the barrel of the barbell.

Honestly man I dumped machines once I started training at a PL style training facility ( i still use free motion pulleys from time to time) but most machine work has been cut out and i'm loving it (my gains are too)..
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Thanks ace. They're all standard BB's. I actually might be able to add another 25lb plate and still fit my palm at the end.

Edit: Do you have the Meadows handle attachment from EliteFTS? I'd like to pick one up, as I'm sure I'd use it for a bunch of exercises.

I'm using machines a lot more since incorporating bands into more of my session and loving it.
 
9/15/13


Working arms is officially fun for the first time. I utilized bands again and annihilated both my biceps and triceps.


Bent-Over Tricep Extensions / Fat Bar Drag Curls
120x15 / 85x8
120x15 / 85x8
140x12 / 85x7
160x12 / 85x7


Part of 2nd set:

[video=youtube_share;vifvst07KxI]http://youtu.be/vifvst07KxI[/video]
 
Banded Elbows-Out Extensions / Banded BW Extensions
30x10 / 8
30x8 / 7
30x8 / 7
30x7 / 7, 8 (no band)


2nd set: These are brutal and amazing. I tried to record enough to show the whole setup, but let me know if there are any questions on band placement. Quite a few people took interest in both exercises.

[video=youtube_share;sb9IACMmbKI]http://youtu.be/sb9IACMmbKI[/video]
 
Banded 1.5 HS Preacher Curl
55x8
55x7
55x6
55x5, 10x5 (10 sec concentric / 10 sec eccentric)


1st set: These were torture (you can tell by the ridiculous faces :)). The drop set with the slow concentric/eccentric brought a greater pain than my biceps had previously experienced.

[video=youtube_share;LvcAsYEGD-c]http://youtu.be/LvcAsYEGD-c[/video]




Machine Dips / Cross Body Hammer Curls
200x10 / 35x12 (5R/5L x2, 2R/2L)
200x10 / 40x10 (5R/5L x2)
200x8 / 45x8 (4R/4L x2)
220x5 / 50x8 (2R/2L x4)

-dips: 5 sec eccentric sets 1-3 / 8 sec eccentric set 4



Lying KB Extensions / Incline Cable (rope) Concentration Curls
40x10 / 25x20
40x8 / 40x15
40x8 / 60x10
40x8 / 60x10, x10 partials

-curls: I really liked these, but started way too light. Arms/elbows were kept extended out in front of bench.




I met 2 of my competitors at the end of the session. Apparently there are a lot of gym members who compete. They must work out at night because I don't normally see many people who look like they would. The good news is that I had at least 15lbs on them and they thought I'd do well; however, they also said there'd be plenty of bigger guys as well.
 
Sean1332 said:
Probably heading to Cressy, early Wednesday afternoon.
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Nice. It doesn't look like I'd be able to make it, but I'm definitely interested in hearing how it goes.
 
breezy11 said:
I'd highly recommend a lot of it. The pulldowns were great and the rope stretchers are a new favorite of mine as well. I'm gonna do some banded elbows out extensions (or standard Tate press) today and will try to get a vid. Yeah, I've been drawing a little more attention with the extra band work, but most people are used to my training at this point.

Me too.

Thanks ace. They're all standard BB's. I actually might be able to add another 25lb plate and still fit my palm at the end.

Edit: Do you have the Meadows handle attachment from EliteFTS? I'd like to pick one up, as I'm sure I'd use it for a bunch of exercises.

I'm using machines a lot more since incorporating bands into more of my session and loving it.
Click to expand...

Yeah I have the suitcase looking handle that goes over the barrel.. I love it and I'll try to find the link for it.
The bad side is that it takes the spot of two more 25s.

....

Same i'm not bashing machines at all I've added bands to a few HS machines before (not to the extent that you have) and I do REALLY love it.

Minis chokes on the hs decline gives me incredible peak contractions, on a machine that I otherwise wouldn't normally use.

Edit: don't worry about the competition.. Keep on training and dieting for first place, worrying only about yourself. You should do well
 
Sean1332 said:
Ill let ya know. It won't be Cressy, but another guy that knows his **** will be doing it. $150 for 90-minutes.
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Sounds good. I'll probably do it at some point if you think it's worth the cash.

aceroni said:
Yeah I have the suitcase looking handle that goes over the barrel.. I love it and I'll try to find the link for it.
The bad side is that it takes the spot of two more 25s.
Click to expand...

I was actually looking at it this morning. I'd just go with 45's if necessary.

aceroni said:
Same i'm not bashing machines at all I've added bands to a few HS machines before (not to the extent that you have) and I do REALLY love it.
Click to expand...

Yeah, the added intensity is a nice change of pace. I actually enjoyed training arms today lol.

aceroni said:
Minis chokes on the hs decline gives me incredible peak contractions, on a machine that I otherwise wouldn't normally use.
Click to expand...

There are a few machines that I hadn't even looked at before checking to see if could implement bands.

aceroni said:
Edit: don't worry about the competition.. Keep on training and dieting for first place, worrying only about yourself. You should do well
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Thanks ace. My only concern is that I show up feeling good about how I look. There's no point in worrying about anyone else.
 
Sean1332 said:
Cressy Performance here in MA. I didnt realize he was 30 minutes away from me. They do one-time movement/technique assessments. Mine will be with Tony Gentilcore.
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30mins away eh.. so when I go I have a place to stay right ;)
 
I don't think standing on a box to do them would work very well..

I might be able to set up rubber mats to make this work, though
 
No gym today. I got in 45 mins of fasted LISS on the bike this morning and will be keeping carbs to ~50g (carbs have been 200-250g on training days, which includes ~30-50g of fiber). Another 3 hour refeed is scheduled for tomorrow evening.
 
HokiePride said:
I sent the text and received no info!
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Sorry to hear Hokie. Did you try sending it again? I'd check to see if you included the "3" in "JACK3D" as well. If you still don't get a response, Customer Service could probably make sure that you're on the list. You can contact them at 1-800-890-3067.
 
breezy11 said:
No gym today. I got in 45 mins of fasted LISS on the bike this morning and will be keeping carbs to ~50g (carbs have been 200-250g on training days, which includes ~30-50g of fiber). Another 3 hour refeed is scheduled for tomorrow evening.
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Are you keeping your veggies and fruits low too to keep the carbs that low?
 
RegisterJr said:
Are you keeping your veggies and fruits low too to keep the carbs that low?
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Not at all man (notice my fiber intake). I just drop my one "starchy' carb meal of the day to stay at 50g total. I don't eat a ton of fruit, but had a cup of blueberries yesterday about 40 mins after cardio. The rest of my carb intake came from ~6 cups of broccoli, 2 cups of kale, and some protein ice cream.



Chocolate PB Swirl Ice Cream

Invalid Link Removed
*Milk Chocolate OxyELITE Protein, all natural PB, sugar free vanilla coconut milk

With my carbs lower I had some room to up fats with a couple tbsp of PB. This and the cinnamon roll ice cream are my personal favorites.


Here's my new secret weapon when it comes to "ice cream"...

Invalid Link Removed

This stuff is fantastic. There's zero coconut taste and the vanilla flavor and creaminess are much better than any unsweetened vanilla almond milk. It creates a thick mix with the protein and is absolutely amazing for ice cream (and proatmeal and frosting). The consistency and creaminess is seriously up there with premium ice creams. This was honestly one of the better tasting ice creams that I've ever had. I made some cinnamon roll ice cream with the "So Delicious" sugar free vanilla coconut milk as well, which blew away the almond milk version.


Invalid Link Removed

It started melting, but the pic shows a good example of the creaminess. :)
 
9/17/13


HS Decline Press / Banded HS Lateral Raises (and partials)
180x15 / 40x8, x30
270x10 / 40x8, x30
320x7 / 40x6, x30
320x6 / 30x8, x30


2nd set HS Laterals:

[video=youtube_share;mrKZJO5qaBw]http://youtu.be/mrKZJO5qaBw[/video]
 
Incline Machine Press / Partial Dips / Rear Delt Machine Flyes (focus on eccentric) / Rear Delt Machine Swings
90x12 / 20 / 140x8 / 100x35
110x8 / 20 / 140x8 / 100x35
130x6 / 20 / 140x7 / 100x35
130x6, 90x5 / 15 / 140x7 / 100x35


3rd set:

[video=youtube_share;uhRthuD6R-0]http://youtu.be/uhRthuD6R-0[/video]




Incline Hex Press / Band Pull Aparts / BB Over and Backs / Band Over and Backs / Band Stretch
50x10 / 10 / 65x8 / 12 / 30 sec
50x10 / 10 / 65x5, 45x5 / 12 / 30 sec
50x10 / 10 / 45x10 / 12 / 60 sec



Banded Ladder Pushups / Banded Incline Rear Delt Swings (destroyer set)
20, 9, 8, 8 (no band) / 80x30, 45x30, 30x30, 15x25



Banded Ladder Pushups / Incline Band Pull Apart Partials (destroyer set)
18, 8, 7, 7 (no band) / 30, 20, 20, 15, 12 (no band)

-pull apart destroyer set: This was awesome. I started with a thicker band (30 reps), brought my hands out further (decreasing tension for another 20 reps), switched to a lighter band (20 reps), decreased tension again (15 reps), then just raised my arms without any band resistance. These did more damage than the DB or KB destroyer sets normally do. You could do them by just gripping the bands or using the bands as "handcuffs".
 
breezy11 said:
There's zero coconut taste and the vanilla flavor and creaminess are much better than any unsweetened vanilla almond milk. It creates a thick mix with the protein and is absolutely amazing for ice cream (and proatmeal and frosting). The consistency and creaminess is seriously up there with premium ice creams.
Click to expand...

I have wondered about this stuff. But am not a big fan of coconut flavoring - but will give this a try next time I make ice cream. I find at times with almond milk the ice cream can be more 'sorbetish'...
 
wasme said:
I have wondered about this stuff. But am not a big fan of coconut flavoring - but will give this a try next time I make ice cream. I find at times with almond milk the ice cream can be more 'sorbetish'...
Click to expand...

Yeah, I'm not a huge coconut fan either, but gave it a shot because the store was out of unsweetened vanilla almond milk. All I could taste was vanilla. The So Delicious brand is great and I'll be sticking with it (I've heard some coconut milk isn't that good). I'd seriously choose the ice cream from last night over most store bought brands/flavors. You can make it less "sorbetish" (prevent icing) when using the bag method by massaging/mixing it while it freezes.
 
45 minutes and counting until 600g carbs. I'm falling into ketosis after minimal carbs yesterday/none today and can't wait. :)
 
wasme said:
What are your plans for those 600g...

Only exhibition but nice to see the boys top the Habs last night.
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I'm finishing up some stuff from last week. Mainly lots of gf frosted waffles and gf pasta. I'll probably try a new source next week.

Yeah, good to see Iginla play well too.
 
8 OxyELITE Protein frosted waffles down and I feel like I haven't eaten a thing. This could be a quick refeed.
 
wasme said:
Hate when that happens! How long is the window
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I give myself 3 hours. The plan was to eat, wait 2 hours, and eat again. I'm having a ridiculous amount of pasta next, which should do the trick.
 
I've only ever implemented refeeds like that in a couple cuts I have run....they were glorious. Enjoy. :D
 
breezy11 said:
Sorry to hear Hokie. Did you try sending it again? I'd check to see if you included the "3" in "JACK3D" as well. If you still don't get a response, Customer Service could probably make sure that you're on the list. You can contact them at 1-800-890-3067.
Click to expand...

Ill resend I didn't put the 3 in Jack3d!
 
Hope you enjoyed that re-feed brother!

I accidentally clicked the thread title and went to the first page... WOW, your body composition has changed VASTLY since the photos on the first page.... Incredible!
 
wasme said:
Nice, enjoy!
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bolt10 said:
I've only ever implemented refeeds like that in a couple cuts I have run....they were glorious. Enjoy. :D
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It was indeed glorious. I ended up consuming 625g carbs and 1100 calories over where I'd been all week...and woke up lighter than I did yesterday (weight might go up a little tomorrow though). These refeeds also let me experiment with/practice carb loading every week. I hit a couple PRs this morning as well. :thumbsup:


HokiePride said:
Ill resend I didn't put the 3 in Jack3d!
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Glad you got it figured out man!

gokix811 said:
What does the gf in gf pasta stand for?
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jimbuick said:
Gluten free
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Yup. Almost all of my carb intake is gluten free.

804 said:
Hope you enjoyed that re-feed brother!

I accidentally clicked the thread title and went to the first page... WOW, your body composition has changed VASTLY since the photos on the first page.... Incredible!
Click to expand...

Thanks dude. Yeah, I saw those about a week ago as well. That was the beginning of a slow recomp/cut, which was followed by a quick recomp/bulk, and then cutting again for prep. Progress has been pretty good over the last 6 months.
 
9/18/13


This morning's session was one of the best that I've had in a while. My energy, strength, and overall mood were great following yesterday's refeed.


Neutral Grip Pulldowns
180x10 (wide)
180x10 (wide)
180x7 (wide / 5 sec eccentric)
180x10 (shoulder)
180x6 (shoulder / 5 sec eccentric)
180x9 (close)
180x6 (close / 5 sec eccentric)

-2 sec flex on all sets



Meadows Rows
75x15
100x12
125x10
150x8
175x8 (last couple weren't very good)


Sets 3-5: These felt great today. My mind-muscle connection didn't take much of a hit with the heavier weight, and there was just enough room to hold on with 175lbs on the bar.

[video=youtube;8_ezkDrlBkE]https://www.youtube.com/watch?v=8_ezkDrlBkE&feature=player_embedded[/video]




Seated Cable Rows (V-Bar) / High-Pull Low Rows (rope)
140x12 / 40x10
160x10 / 40x10
180x8 / 30x12

-cable rows: strict form / 2 sec flex / hadn't done them in about a year



Reeves Deadlift (standard BB)
135x10
235x10
285x10
305x7
305x12 (conventional deads)

-I believe 305x7 was a new high for these. I thought that I recorded the set, but my phone died (again) when I stopped the recording and it didn't save. I'll probably do these earlier next back session, as I want to record a video and get a look at my form.



Prone BB Shrugs (against rack)
135x15
225x12
245x8
245x8

-3 sec flex / moved bench into rack to target mid back



Rope Stretchers
120x8
120x8
120x8
120x8, 70x15



Banded HS One-Arm Row
45x15
70x12
90x10

-Right before leaving, I noticed this machine and how bands could be easily added . I decided to give it a test run to figure out the best seat height and positioning.


Invalid Link Removed
 
wasme said:
ANy reason why you go with gluten free?
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Because it's the cool thing to do :D. I decided to give it a try 6+ months ago and after a few weeks noticed less bloating and was just feeling better overall. The difference has been pretty significant, especially when consuming around 5000 calories daily.
 
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