breezy's training, supplementation, and food log
- Thread starter breezy11
- Start date
breezy11
Well-known member
Thanks buddy. Yeah, I'm really looking forward to it. Now I just have to stop eating everything before I don't have enough time to diet back down lol.
My weight was up ~20lbs around 12pm today. I'm just wrapping up what should be the end of my eating spree and hope that the majority of the added weight is water.
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-cheesy potatoes, chicken, bacon, green onion, and hot sauce
-chicken, broccoli, ziti, alfredo
I might have a little ice cream just to get rid of it and will be giving away the rest of my giant cookie stash tomorrow. I still have a ton and am honestly getting sick of eating like this. My leftover pop tarts will be sticking around for post-workout, once I get my carb intake in order. I'll be hitting up Trader Joes tomorrow to get some "healthy" food options back in my life. I'll probably grab a couple boxes of Quest Bars too.
wasme
Legend
Not sure if I missed it or not, what was your weight at showtime?
breezy11
Well-known member
I'm not sure because I didn't check during the final week. It was down to the low 180's before my refeed on Sunday though, which is what I weighed in junior high lol. I'm back over 200lbs today and will see where I stand when I wake up tomorrow.
breezy11
Well-known member
Yeah, the refeeds were the key to keeping progress moving at a steady pace once my body fat was very low.
breezy11
Well-known member
You look awesome bro, no homo
In all seriousness, your Chest and mid section development is the best on that stage imo.
Thanks guys. I just need to work on presenting them a little better. Some of the competitors made their flexing pretty obvious, which I was trying to avoid. I guess exactly what the judges are looking for can vary from show to show though.
breezy11
Well-known member
I made it back in the gym this morning for a chest and shoulder session. It went pretty well, but I didn't record any numbers. I should be back to posting my workouts in their entirety tomorrow.
Today was the return of a lot of food that I've been missing like crazy. It's been awesome getting some variety back instead of having my diet dominated by chicken breast, egg whites, and veggies. Carbs are being kept to 125g today (45g from fiber) and will slowly increase over the next couple of weeks. I also had my first post-workout shake in months, which was very enjoyable (2 scoops Milk Chocolate OxyELITE Protein).
Back to the gluten free/organic/grass fed staples. :thumbsup:
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Post workout meal
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*4oz grass fed ground beef, 1 cup GF organic jasmine rice, 1 spicy jalapeño chicken sausage, 2 strips uncured peppered turkey bacon, 1 cup mixed peppers/onion, 1/4 cup pepper jack cheese, 2 tsp Sriracha
afternoon snack
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*3 omega eggs, 3oz chicken breast, 1/3 cup fat free mozzarella, South African Smoke seasoning, cooked in coconut oil spray (new item at TJ's)
Quest Bars
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*$18 for 12 :thumbsup:
I had my first Double Chocolate Chunk, which I thought was pretty good. I don't think it's in my top 3 but will probably be in the top 5.
Today was the return of a lot of food that I've been missing like crazy. It's been awesome getting some variety back instead of having my diet dominated by chicken breast, egg whites, and veggies. Carbs are being kept to 125g today (45g from fiber) and will slowly increase over the next couple of weeks. I also had my first post-workout shake in months, which was very enjoyable (2 scoops Milk Chocolate OxyELITE Protein).
Back to the gluten free/organic/grass fed staples. :thumbsup:
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Post workout meal
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*4oz grass fed ground beef, 1 cup GF organic jasmine rice, 1 spicy jalapeño chicken sausage, 2 strips uncured peppered turkey bacon, 1 cup mixed peppers/onion, 1/4 cup pepper jack cheese, 2 tsp Sriracha
afternoon snack
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*3 omega eggs, 3oz chicken breast, 1/3 cup fat free mozzarella, South African Smoke seasoning, cooked in coconut oil spray (new item at TJ's)
Quest Bars
Invalid Link Removed
*$18 for 12 :thumbsup:
I had my first Double Chocolate Chunk, which I thought was pretty good. I don't think it's in my top 3 but will probably be in the top 5.
LiveToLift
Legend
Definitely looked incredible bro. Very nice work! I would have voted you first though!
breezy11
Well-known member
I'm loving them. Haha yeah, it'd be pretty expensive to feed a large family on all organic/grass fed food. The majority of my food is all organic/grass fed/gluten free, but it's not as beneficial for certain things. My chicken breast is usually "normal", as low fat meats aren't as bad. However, I got an amazing deal on organic chicken breast from a local butcher shop last month ($0.99/lb) and am stocked up. The toxins are stored in fat, which is why I go with the grass fed/organic beef.
Thanks ace. It's tasting even better.
Definitely looked incredible bro. Very nice work! I would have voted you first though!
Thanks brother! Hopefully, that'll be the outcome in a few months.
It might make it into my top 3 as well after trying a couple more. I'm not a huge chocolate fan either, but it's my favorite chocolate bar by far.
Thanks Sam!
It certainly is. I've literally been through at least 100 packs of them. The Sun Dried Tomato Basil is awesome too. Yeah, I've been looking at it for the last couple of months, but held off until my carb intake is up a little more.
I stopped all yohimbine/yohimbe supps 5 days out to allow for any water retention that they may have been causing to pass. I kept using Compound 20, Erase Pro, Reduce XT, and Ergobolic up until the show though (Compound 20 and I think Reduce XT were used day of).
breezy11
Well-known member
I'm feeling a lot better this morning and had a great back session. I'll get a workout update posted this afternoon. My weight is coming back down (+7-8lbs from pre-comp weight) and I expect to see it drop further, as I look to be holding a good amount of water.
I made these post-workout:
Caramel Apple Pie Pancakes
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2 scoops Vanilla Ice Cream OxyELITE Protein
1/2 cup gluten free oats
3/4 cup Rice Krispie Treat cereal (had a little left and it seemed like a great idea...it was)
1/2 Granny Smith Apple
1 omega egg
220g egg whites
2/3 cup "So Delicious" sugar free vanilla coconut milk
1 tbsp WF Caramel Dip
1.5 tsp baking powder
2 packets Stevia
cinnamon (to taste)
nutmeg (a couple dashes)
-all mixed in Nutribullet and cooked on a skillet with coconut oil spray
These were topped with a frosting mix consisting of 2tbsp WF Caramel dip and 1/4 scoop of Vanilla Ice Cream OxyELITE Protein, sprinkled with cinnamon, and drizzled with WF pancake syrup. The finished product looked a lot better, but my phone died and I didn't get a picture.
Calories: 820
Protein: 84g
Carbs: 78g (12g fiber)
Fat: 19g
I made these post-workout:
Caramel Apple Pie Pancakes
Invalid Link Removed
2 scoops Vanilla Ice Cream OxyELITE Protein
1/2 cup gluten free oats
3/4 cup Rice Krispie Treat cereal (had a little left and it seemed like a great idea...it was)
1/2 Granny Smith Apple
1 omega egg
220g egg whites
2/3 cup "So Delicious" sugar free vanilla coconut milk
1 tbsp WF Caramel Dip
1.5 tsp baking powder
2 packets Stevia
cinnamon (to taste)
nutmeg (a couple dashes)
-all mixed in Nutribullet and cooked on a skillet with coconut oil spray
These were topped with a frosting mix consisting of 2tbsp WF Caramel dip and 1/4 scoop of Vanilla Ice Cream OxyELITE Protein, sprinkled with cinnamon, and drizzled with WF pancake syrup. The finished product looked a lot better, but my phone died and I didn't get a picture.
Calories: 820
Protein: 84g
Carbs: 78g (12g fiber)
Fat: 19g
wasme
Legend
Really sorry to hear this, thoughts/prayers are with your father.... Keep your chin up!
breezy11
Well-known member
Thanks wasme. I'm not entirely sure what happened, but am hoping for the best.
breezy11
Well-known member
Thanks the well wishes everyone. I'm passing some time while my father continues to be worked on. He's had/is having very serious heart and kidney problems, is breathing through a tube, and basically being supported 100% by meds/machines. It's crazy seeing such a strong guy in this condition. Things don't look great right now, but he's at least receiving a little more oxygen/breathing better. I'll be spending the majority of my time in the ICU for now, hoping that he makes some kind of improvement.
I went over to the gym this morning (close to hospital) while I was told there'd be a couple hours before I could return to his room and got out some aggression/destroyed my legs. I started with leg curls, followed with a crazy amount of squats (back/pause/front/ATG/drops), and wrapped up with leg extensions/tear drop busters and HS split squats. My leg strength was awful, which was to be expected having not trained them in months and being on little sleep. Either way, I hit them hard and am already struggling to walk. I'll probably post my numbers when I'm waiting around later today.
I went over to the gym this morning (close to hospital) while I was told there'd be a couple hours before I could return to his room and got out some aggression/destroyed my legs. I started with leg curls, followed with a crazy amount of squats (back/pause/front/ATG/drops), and wrapped up with leg extensions/tear drop busters and HS split squats. My leg strength was awful, which was to be expected having not trained them in months and being on little sleep. Either way, I hit them hard and am already struggling to walk. I'll probably post my numbers when I'm waiting around later today.
jimbuick
Legend
That happened to my dad when I was younger (different reasons though), it sucks seeing him like that, I know.
Hoping everything works out for the best buddy.
breezy11
Well-known member
Thanks guys. My father has very surprisingly been doing better, after making it through multiple heart attacks and failing kidneys. He is currently having a heart procedure, which hopefully goes smoothly. I've basically been living at the hospital and will most likely be having life start to get back to normal soon.
My diet has been incredibly poor and calories/carbs have been through the roof. I was able to make some food on my own today and hopefully end what was the worst stretch of "bad" food that I've ever had. One benefit of the excess calories and carbs has been my training. I went down the street to the gym the last 2 days during down time and my endurance and intensity were back to where they were months ago. I'll try to post what I can remember when I have free time later today. It'll probably be a couple days before I'm back posting regularly, but wanted to give a quick update while I had the chance.
My diet has been incredibly poor and calories/carbs have been through the roof. I was able to make some food on my own today and hopefully end what was the worst stretch of "bad" food that I've ever had. One benefit of the excess calories and carbs has been my training. I went down the street to the gym the last 2 days during down time and my endurance and intensity were back to where they were months ago. I'll try to post what I can remember when I have free time later today. It'll probably be a couple days before I'm back posting regularly, but wanted to give a quick update while I had the chance.
breezy11
Well-known member
Thanks again everyone. The procedure went pretty well and he's still doing alright.
I think I'll be creating my own program over the next week or two. I've been missing the heavier weight/lower rep lifts and will be implementing a lot of them into my training. There will still be a good amount of Meadow's influence (higher rep/partials/heavy partials/bands/drops/slow eccentrics/explosive movements), but it'll be a nice mix and change of pace. My plan is to have a heavy chest/shoulder and probably back day, as well as lighter hypertrophy focused days for each during the week. Arms and legs will most likely be a mix of both each session. I usually stuck to the 3-5 rep range for pretty much everything before starting Mtn. Dog and had good success with adding size and strength. I believe my new approach should be very beneficial for both and can't wait to see how it treats me.
I just started including some "heavier" lifting, which I absolutely loved and has inspired me to design the program. Here's a breakdown of some of my last few sessions (don't remember a lot of it):
Back
DB Dead-Stop Rows
-worked up to 135x8 (started at 90x10) and then did a drop set (10lb increments) down to 65lbs. It felt like it took forever and lead to one of the strongest lat pumps of my life.
Weighted Pull-ups
-6 sets with 25-45lbs (wide/shoulder/close neutral)
O.G. T-Bar Rows
-6 sets of 5: 3 sets 90 degree angle/3 sets 45 degree angle (constant tension)
Dante Rows
-3 sets of 6 (3 sec flex)
Neutral Grip Pulldowns / Rope Stretchers
-3 sets of 8
Prone Band Shrugs / Prone Band Rows
-3 sets of 8 from multiple angles (changed positioning on bench)
-I did at least another exercise, but don't remember what it was.
Chest/Shoulders
Pec Minor Dips
-3 sets of 25
Slight Incline DB Press (25lb plates used for incline)
80x6
85x6
90x6
95x6
100x6
105x6, 80x6, 60x7, 40x10
Smith Decline Bench (sit-up bench)
110x30
160x25
180x20
200x15
220x10,160x10, 110x15
Slight Incline Hex Press (5 sec eccentric / 2 sec pause / explosive concentric / 2 sec flex)
3 sets of 60x5
BB Flat Bench
4 sets of 185x10 (20 sec rest/constant tension)
Pec Deck (palms on pads/2 sec flex)
3 sets of 110x5, 60x8
DB Swings / Band Over and Backs
35x35 / 15
40x35 / 15
45x30 / 15
50x25 /15 (over and backs), 25x25, 10x8 (full ROM/1 sec hold) / 10 (over and backs)
Incline DB Lateral Raise (1 sec flex) / Incline Band Pull Aparts (2 sec flex) / Spider Crawls
20x12 / 8 / 3 (up and down wall=1 rep)
20x12 / 8 / 3
20x12 / 8 / 3
-very strict laterals
Fat Bar Cage Press (shoulder height/ explosive/no momentum) / 6 ways (standing)
155x5 / 10x8, 5x8
155x5 / 10x8, 5x8
155x5 / 10x6, 5x6
155x5 / 10x6, 5x6
155x5, 65x12 (constant tension) / 10x5, 5x5 / 10 band over and backs
Arms
Cable Extensions (down across body/overhead) / 1.5 Cable Curls (straight bar)
40x10x10 / 100x10
40x10x10 / 100x10
50x8x8 / 110x8
50x8x8 / 110x8
Dips (3-5 sec eccentric/explosive concentric)
90x10
115x5
115x5
115x5, 90x4, BWx12
Banded HS Preacher Curl (5 sec eccentric)
70x5
70x5
90x3, 25x8
Smith Close Grip Bench (towards neck)
110x15
200x8
250x5
260x4
270x3, 200x4, 110x10
Alt. DB Curl
50x8
55x5
60x3, 45x5, 30x6, 20x8
Reverse Grip Fat Bar Bench
155x8
185x6
205x5
205x5, 115x8
-wanted to go heavier, but no spotter (might try Smith)
Fat Bar Curl (3 sec eccentric)
85x5
85x5
85x5, 65x3, 45x5 (standard bb)
Banded Elbows Out Ext. / BW Ext. / Incline Concentration Curl
25x6 / 15 / 20x15
25x5 / 15 / 20x15
25x5 / 12 / 20x15
-The mix of arm work today was awesome.
I think I'll be creating my own program over the next week or two. I've been missing the heavier weight/lower rep lifts and will be implementing a lot of them into my training. There will still be a good amount of Meadow's influence (higher rep/partials/heavy partials/bands/drops/slow eccentrics/explosive movements), but it'll be a nice mix and change of pace. My plan is to have a heavy chest/shoulder and probably back day, as well as lighter hypertrophy focused days for each during the week. Arms and legs will most likely be a mix of both each session. I usually stuck to the 3-5 rep range for pretty much everything before starting Mtn. Dog and had good success with adding size and strength. I believe my new approach should be very beneficial for both and can't wait to see how it treats me.
I just started including some "heavier" lifting, which I absolutely loved and has inspired me to design the program. Here's a breakdown of some of my last few sessions (don't remember a lot of it):
Back
DB Dead-Stop Rows
-worked up to 135x8 (started at 90x10) and then did a drop set (10lb increments) down to 65lbs. It felt like it took forever and lead to one of the strongest lat pumps of my life.
Weighted Pull-ups
-6 sets with 25-45lbs (wide/shoulder/close neutral)
O.G. T-Bar Rows
-6 sets of 5: 3 sets 90 degree angle/3 sets 45 degree angle (constant tension)
Dante Rows
-3 sets of 6 (3 sec flex)
Neutral Grip Pulldowns / Rope Stretchers
-3 sets of 8
Prone Band Shrugs / Prone Band Rows
-3 sets of 8 from multiple angles (changed positioning on bench)
-I did at least another exercise, but don't remember what it was.
Chest/Shoulders
Pec Minor Dips
-3 sets of 25
Slight Incline DB Press (25lb plates used for incline)
80x6
85x6
90x6
95x6
100x6
105x6, 80x6, 60x7, 40x10
Smith Decline Bench (sit-up bench)
110x30
160x25
180x20
200x15
220x10,160x10, 110x15
Slight Incline Hex Press (5 sec eccentric / 2 sec pause / explosive concentric / 2 sec flex)
3 sets of 60x5
BB Flat Bench
4 sets of 185x10 (20 sec rest/constant tension)
Pec Deck (palms on pads/2 sec flex)
3 sets of 110x5, 60x8
DB Swings / Band Over and Backs
35x35 / 15
40x35 / 15
45x30 / 15
50x25 /15 (over and backs), 25x25, 10x8 (full ROM/1 sec hold) / 10 (over and backs)
Incline DB Lateral Raise (1 sec flex) / Incline Band Pull Aparts (2 sec flex) / Spider Crawls
20x12 / 8 / 3 (up and down wall=1 rep)
20x12 / 8 / 3
20x12 / 8 / 3
-very strict laterals
Fat Bar Cage Press (shoulder height/ explosive/no momentum) / 6 ways (standing)
155x5 / 10x8, 5x8
155x5 / 10x8, 5x8
155x5 / 10x6, 5x6
155x5 / 10x6, 5x6
155x5, 65x12 (constant tension) / 10x5, 5x5 / 10 band over and backs
Arms
Cable Extensions (down across body/overhead) / 1.5 Cable Curls (straight bar)
40x10x10 / 100x10
40x10x10 / 100x10
50x8x8 / 110x8
50x8x8 / 110x8
Dips (3-5 sec eccentric/explosive concentric)
90x10
115x5
115x5
115x5, 90x4, BWx12
Banded HS Preacher Curl (5 sec eccentric)
70x5
70x5
90x3, 25x8
Smith Close Grip Bench (towards neck)
110x15
200x8
250x5
260x4
270x3, 200x4, 110x10
Alt. DB Curl
50x8
55x5
60x3, 45x5, 30x6, 20x8
Reverse Grip Fat Bar Bench
155x8
185x6
205x5
205x5, 115x8
-wanted to go heavier, but no spotter (might try Smith)
Fat Bar Curl (3 sec eccentric)
85x5
85x5
85x5, 65x3, 45x5 (standard bb)
Banded Elbows Out Ext. / BW Ext. / Incline Concentration Curl
25x6 / 15 / 20x15
25x5 / 15 / 20x15
25x5 / 12 / 20x15
-The mix of arm work today was awesome.
iparatroop
Well-known member
Nope.I know what I'll be doing on leg day.Invalid Link Removed
breezy11
Well-known member
I'm very happy that my father is still doing alright and could possibly be transferred out of the ICU soon.
11/13/13
I got in a solid back workout this morning. I did higher rep work with rest kept to about 45 seconds to 1.5 minutes, which should be similar to how I approach my hypertrophy focused back sessions going forward.
Pull-ups
15
15
12
-wide grip / arched sternum
Meadows Rows
75x15
100x10
100x10
100x10
-25lb plates for increased stretch/depth
-2 sec flex (1st time trying and was solid)
-constant tension
Challenge Set: 100x29
[video=youtube_share;c6khj5rHscA]http://youtu.be/c6khj5rHscA[/video]
HS Iso-Row (single arm)
90x12
115x10
115x10
115x10
-3 sec eccentric / 2 sec flex / 3 sec concentric / 1 sec stretch (tough tempo/huge pump)
DB Pullovers (lying on bench)
50x15
60x10
60x10
65x8
-5 sec eccentric / 2 sec hold (out of bottom at peak tension) / 3 sec concentric :thumbsup:
Prone DB Shrugs / Prone DB Rows
70x12 / 70x8
70x12 / 70x8
70x12 / 70x8
-shrugs: 3 sec flex / rows: 1 sec flex
Fat Bar Deadlift
155x12
245x10, x10 (straps)
245x10, x10 (straps), 135x12 (standard BB/no straps)
245x9, x10 (straps), 135x12 (standard BB/no straps)
-First time trying deads with a fat bar and holding on was a struggle (no chalk either). Either way, switching to straps and then a standard bar had my back on fire (already was all session) and I was ready to collapse. The standard BB was loaded up next to me, so there wasn't any rest while changing plates.
11/13/13
I got in a solid back workout this morning. I did higher rep work with rest kept to about 45 seconds to 1.5 minutes, which should be similar to how I approach my hypertrophy focused back sessions going forward.
Pull-ups
15
15
12
-wide grip / arched sternum
Meadows Rows
75x15
100x10
100x10
100x10
-25lb plates for increased stretch/depth
-2 sec flex (1st time trying and was solid)
-constant tension
Challenge Set: 100x29
[video=youtube_share;c6khj5rHscA]http://youtu.be/c6khj5rHscA[/video]
HS Iso-Row (single arm)
90x12
115x10
115x10
115x10
-3 sec eccentric / 2 sec flex / 3 sec concentric / 1 sec stretch (tough tempo/huge pump)
DB Pullovers (lying on bench)
50x15
60x10
60x10
65x8
-5 sec eccentric / 2 sec hold (out of bottom at peak tension) / 3 sec concentric :thumbsup:
Prone DB Shrugs / Prone DB Rows
70x12 / 70x8
70x12 / 70x8
70x12 / 70x8
-shrugs: 3 sec flex / rows: 1 sec flex
Fat Bar Deadlift
155x12
245x10, x10 (straps)
245x10, x10 (straps), 135x12 (standard BB/no straps)
245x9, x10 (straps), 135x12 (standard BB/no straps)
-First time trying deads with a fat bar and holding on was a struggle (no chalk either). Either way, switching to straps and then a standard bar had my back on fire (already was all session) and I was ready to collapse. The standard BB was loaded up next to me, so there wasn't any rest while changing plates.
iparatroop
Well-known member
Sorry, didn't need to read anything after that. These are the things that are important in life. This is good news, buddy.
breezy11
Well-known member
Thanks bud. I greatly appreciate all your support.
Thanks Dan.
Thanks wasme. It was a solid session and the deads were definitely brutal (so was my grip strength).
breezy11
Well-known member
I absolutely destroyed my legs this morning and will post an update/vids sometime today.
I brought calories and carbs back faster than planned, but the damage looks minimal considering everything that I've consumed. Things are back on track and post-workout meals are glorious. I made today's pretty awesome after the toughest workout that I've had in a long time. It's time to do a little growing.
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*220g egg whites, 1 omega egg, 4oz organic ground turkey cooked in South African Smoke seasoning/crushed red pepper and mixed in 1tsp Frank's Buffalo (after cooked), 1/3 cup ff mozzarella, 1tsp Frank's coating omelette
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*gf waffles, 2tbsp ff cream cheese, 2 strips uncured peppered turkey bacon
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*the sandwich
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*the meal
Calories: 1180
Protein: 64g
Carbs: 169g
Fat: 26g
This was unbelievable and the sandwich actually held up great (not a crumb). The cereal is 1.25 cups each of Special K "Fruit and Yogurt" and "Red Berries" in 2/3 cup unsweetened vanilla almond milk. WF syrup is on the additional gf waffles.
I brought calories and carbs back faster than planned, but the damage looks minimal considering everything that I've consumed. Things are back on track and post-workout meals are glorious. I made today's pretty awesome after the toughest workout that I've had in a long time. It's time to do a little growing.
Invalid Link Removed
Invalid Link Removed
*220g egg whites, 1 omega egg, 4oz organic ground turkey cooked in South African Smoke seasoning/crushed red pepper and mixed in 1tsp Frank's Buffalo (after cooked), 1/3 cup ff mozzarella, 1tsp Frank's coating omelette
Invalid Link Removed
*gf waffles, 2tbsp ff cream cheese, 2 strips uncured peppered turkey bacon
Invalid Link Removed
*the sandwich
Invalid Link Removed
*the meal
Calories: 1180
Protein: 64g
Carbs: 169g
Fat: 26g
This was unbelievable and the sandwich actually held up great (not a crumb). The cereal is 1.25 cups each of Special K "Fruit and Yogurt" and "Red Berries" in 2/3 cup unsweetened vanilla almond milk. WF syrup is on the additional gf waffles.
wasme
Legend
Sounds like the workout was a rough one!
That meal looks kick ass. My step-daughter made a sandwich just like that yesterday - however between the two waffles was 3 scoops of Neapolitan ice cream. I was jealous as hell lol
RegisterJr
Legend
Mmm!
iparatroop
Well-known member
Jesus man, the food.