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breezy's training, supplementation, and food log

I should be training someone next leg day and will hopefully give these a go. :eek:

[video=youtube_share;oUeY17CyybU]http://youtu.be/oUeY17CyybU[/video]
 
Don't have access to a spider bar, but this looks brutal and fun.

[video=youtube_share;TYZYilwDchM]http://youtu.be/TYZYilwDchM[/video]
 
11/22/13


Awesome back session this morning. The combination of TEST Powder/Jack3d AF makes for an outstanding pre-workout profile and I loved it. Energy, pumps, endurance, and the amount of fun that I had were ridiculous. I'm having a blast with my current training. :)


Meadows Rows
25x15 (warm-up)
50x15 (warm-up)
75x15 (warm-up)
100x8
100x8
100x8
100x8
100x8
100x8
100x8
100x8

-25lb plates used for increased depth/stretch

-strict form

-30-40 sec rest

-strong focus on flexing/driving blood into lats



Chin-Ups
15 (close neutral)
12 (close neutral)
10 (close neutral)
10 (shoulder)
10 (shoulder)
9 (shoulder)
9 (wide)
8 (wide)
8 (wide)

-sternum arched

-switched to assisted after close grip to maintain at least 8 reps



Seated Cable Row
180x5
190x5
200x5
200x5
200x5

-big stretch / explosive concentric / hard flex / controlled eccentric

[video=youtube_share;1BgTrtyzv1c]http://youtu.be/1BgTrtyzv1c[/video]



Grenade Pullovers (cable/low pulley)
50x15 (warm-up/feeder set)
60x12
70x10
70x10
80x8, x8 partials

-same idea as DB Pullovers lying on bench

-great variation




Supported T-Bar Row
25x40
35x30
45x20
55x15
70x10
90x6
90+bands x3, 10 sec iso-hold/tension
90+bands x3, 10 sec iso-hold/tension, 45+bands x7, 10 sec iso-hold/tension

-brutal :eek:
 
Wow

[video=youtube_share;-iCxE79SN9g]http://youtu.be/-iCxE79SN9g[/video]
 
Very much impressive.

The first video is saying it's private.
 
The last 2 days of training has resulted in more DOMS than I've had in a long time. I rarely have a noticeable amount of soreness, but my chest is feeling it and my back is already sore as well.
 
Thought I would stop by to say sorry in advance for this coming Sunday.

Broncos > Patriots
 
kbayne said:
Thought I would stop by to say sorry in advance for this coming Sunday.

Broncos > Patriots
Click to expand...

Lol thanks. It could go either way. Manning has only won 4 of 13 games against Brady though. :)
 
breezy11 said:
Lol thanks. It could go either way. Manning has only won 4 of 13 games against Brady though. :)
Click to expand...

Haha, I know just giving ya a hard time. Going to be a very good game for sure.
 
kbayne said:
Haha, I know just giving ya a hard time. Going to be a very good game for sure.
Click to expand...

Should be. The Pats lineup could be hurting (more than it already has been).
 
11/23/13

I approached today's session like I have the last couple, which made working arms somewhat enjoyable...so did the 90's rap (Bone Thugs, Dre, Snoop, Ice Cube, Luniz, Tupac) that started bumping at 8AM. It was a nice change of pace from the classic rock/pop that's been playing in the early mornings.


Arms


Rope Pushdowns
70x15 (warm-up)
90x15 (warm-up)
100x10
100x10
100x10
100x10
100x10
100x10
100x10
100x10

- 1 sec hard flex

-30 sec rest



HS Seated Dips
230x8
230x8
230x8
230x8
230x8
230x8

-1 sec hard flex

-40 sec rest


Band Pronated Kickbacks
6, 6, 6, 6
4, 4, 4, 4

-moving forward 1 foot after each partial set

-2 sec hard flex


example:

[video=youtube_share;hI4m843sKhw]http://youtu.be/hI4m843sKhw[/video]
 
Cable Extensions (overhead/crossbody)
40x15 / 40x8 , isotension
40x15 / 40x8 , isotension

-40 sec rest

Part of each set: There was a little bar (used to add 5lb weights), which I could use as a handle to add tension during holds at the end of each set.

[video=youtube_share;2VpqpOo90LI]http://youtu.be/2VpqpOo90LI[/video]



Seated DB Curl
20x15 (warm-up)
25x15 (warm-up)
30x8
30x8
30x8
30x8
30x8
30x8
30x8
30x8

-8R/8L

-30 sec rest

-strict form/hard flex/palms kept facing up
 
Preacher Curl Machine
70x8
70x8
80x8
80x8, 45x6, 25x8, isotension

-hard flex

-tempo shown below


2nd set: My arms were hurting after all the previous curls. This machine was more challenging than the HS machine as well (without bands). I had someone apply tension on the last set, which was pretty painful. I would've recorded it, but my phone died.

[video=youtube_share;gD9aaFjbvW4]http://youtu.be/gD9aaFjbvW4[/video]
 
Post-workout meal

Invalid Link Removed
Invalid Link Removed
*egg white omelette with jalapeño chicken sausage, uncured peppered turkey bacon, mozzarella, and Frank's Buffalo/South African Smoke seasoning (mixed in eggs)
*GF waffles with Vanilla Ice Cream OxyELITE Protein frosting, cinnamon, and WF syrup


I added a cup of "Blueberry Cruch" cereal (same as Cinnamon Toast Crunch, but blueberry flavor) to my post-workout shake (Vanilla OEProtein) today, which was unbelievable. It was crushed into powder form before mixed in.
 
I am also a fan of the jalapeño sausage.

Lol at the 90's rap. That's the ONLY rap I can put up with. Picture me rollin'!
 
RegisterJr said:
I am also a fan of the jalapeño sausage.

Lol at the 90's rap. That's the ONLY rap I can put up with. Picture me rollin'!
Click to expand...

It's the best.


Haha yeah, it's really gone downhill. It felt like I was back in high school. :)
 
Was looking back at some of your videos today (most of the time I don't see them say day as we block youtube at work)... the dumbbell rack at your gym always blows me away... it's never ending!
 
11/24/13


Outstanding session this morning. It was easily the most painful that I've had in quite a while and I absolutely loved it.


Machine Flyes
90x12 (warm-up)
110x12 (warm-up)
140x12
140x12
140x12
140x12

-30 sec rest

-arched sternum / 1 sec stretch / 1 sec flex

-The pump was crazy from these today, thanks to pre-workout OEProats (with AP prior), Jack3d AF, and TEST Powder. The pain made it a challenge to complete the last 2 sets.




Banded Flat DB Press
80x6
80x6, 60x5
80x6, 60x4, 40x5, 20x6

-1 min rest

-same band setup that I used for Tate Press

-a lot of tension

-my new favorite chest exercise


example: I recorded my first drop set, but it won't play. This is similar to what I did, but includes neutral grip and isotension at the end (I saved it for later).

[video=youtube_share;Aj2ofw160-Q]http://youtu.be/Aj2ofw160-Q[/video]




Slight Incline Smith Press
70x50
90x40
110x25
120x15
140x12
160x8
180x5, x5 assisted, 10 sec isotension

-20lbs bar resistance (weights posted might be off, as I didn't write anything down)

-constant tension

-40-60sec rest (got shorter as I went on)

-lowest incline setting on bench



Gironda Dips
.5

-wasn't happening



Bent-Over Cable Lateral Raises
20x12
20x12
20x12
20x12
20x12
20x12
20x12
20x12

-30 sec rest

-1 sec hold/flex


Seated DB Lateral Raise
25x8
25x8
25x8
25x8

-30 sec rest

-1 sec hold/flex



6 ways / Spider Crawls
10x10 / 3 (up and down wall is 1 rep)
10x9 / 2
 
wasme said:
Was looking back at some of your videos today (most of the time I don't see them say day as we block youtube at work)... the dumbbell rack at your gym always blows me away... it's never ending!
Click to expand...

Yeah, it's massive. I think it goes up to 80lbs (with doubles of most weights throughout the rack), and then 100lbs 3 times, then 155lbs (starting with 60lbs or 70lbs).
 
kbayne, did you catch the second half of the game last night? :D
 
14 degrees outside on the way to the gym...awesome.
 
I'm working in it!
 
11/25/13


One-Arm BB Row
25x12
50x12
75x12
100x10
100x10
100x10
100x10
100x10

-25lb plates used for increase stretch

-30-40sec rest

-strict form / 1 sec flex



Banded HS One-Arm Pulldowns
45x15
70x10
70x10
70x10
70x10

-30sec rest

-big stretch / hard flex




Seated Cable Rows
170x10
170x10
170x10
170x10

-40sec rest

-independent D-handles used: great contraction with these

-hard flex / controlled eccentric



Pronated Grip DB Rows
90x8
90x8
90x8
90x8

-40sec rest


4th set: I used to do these all of the time, but it'd been at least a year. I was focused on keeping my elbows out and flexing at the top. This approach hit my upper/mid back very well.

[video=youtube_share;vujWbR5bBzc]http://youtu.be/vujWbR5bBzc[/video]




Banded Smith Rows / Banded Horizontal Shrugs (supported T-Bar)
70x30 (no bands) / 45x10
70x20 / 45x10
70x20 / 45x10

-1min rest

-rows: constant tension / elbows kept high and wide with focus on upper-mid back

-shrugs: 2-3sec hold
 
breezy11 said:
kbayne, did you catch the second half of the game last night? :D
Click to expand...

Man was I one pissed off guy last night. Great game, ****ty ending (great for you though lol). That was a crazy game though.

Until next time, in the AFC Championship :)
 
kbayne said:
Man was I one pissed off guy last night. Great game, ****ty ending (great for you though lol). That was a crazy game though.

Until next time, in the AFC Championship :)
Click to expand...

Haha I bet. I learned a long time ago not to count the Pats out, especially with a half to go (wasn't sure they'd pull that comeback off though lol). Manning was struggling to throw in those conditions big time (think he had 50yds before last drive). I hope you're right.
 
breezy11 said:
Haha I bet. I learned a long time ago not to count the Pats out, especially with a half to go (wasn't sure they'd pull that comeback off though lol). Manning was struggling to throw in those conditions big time (think he had 50yds before last drive). I hope you're right.
Click to expand...

Ya, Manning never plays to well when it's that cold. I for sure never was counting them out. Last year Denver was getting blown out by the Chargers at half and they did the exact same thing the Pats did last night.

Welker had a horrible game as well. Too many drops and then that last punt was more his fault then anyone else's for not giving the signal to get away.
 
This is some good work here. You like volume and judicious use of machines, like me. And you have what appears to be a great build. Keep up the good work.

Sub'd.
 
jinxie said:
This is some good work here. You like volume and judicious use of machines, like me. And you have what appears to be a great build. Keep up the good work.

Sub'd.
Click to expand...

Thanks man and welcome. Yeah, I've been trying to work machines in a lot more over the last few months. With the right approach, they can be quite effective.



jimbuick said:
Started Brady on fantasy last night.
Click to expand...

Same here. You must've been pissed at halftime.
 
11/26/13


After a few weeks of getting my legs back, I decided to try and up the intensity. They still can't handle as much torture as they could a few months ago, but today was a step in the right direction.


Lying Leg Curl
80x15
80x15
100x10
100x10
100x10
100x10
100x10

-strict form



BB Back Squat
135x10
155x10
175x10
185x10
205x10
225x10
245x10
265x10

-20-30sec rest

-Wasn't concerned with weight: I basically added weight and moved on. This was pretty tough and a good warm-up for the rest of the session.



Leg Press (VMO/teardrop) / Leg Extensions (partials out of top) / DB Squat
450x25 / 50x12 / 50x8 (weight per leg)
450x15 / 50x7 / 50x5

-leg press: constant tension / close stance / feet positioned low (targeting VMO)

-leg ext: working top half of movement / 1sec hold


1st set: It's not a very good angle to show the depth and feet positioning, but at least it fit everything in. The extensions were a little awkward at first. I adjusted the seat on the next set, which fixed the issue.

[video=youtube_share;O6OnaDddEUM]http://youtu.be/O6OnaDddEUM[/video]
 
2nd set: This is when everything really started to get painful.

Edit: posted correct video

[video=youtube_share;6mPwxFBkOL4]http://youtu.be/6mPwxFBkOL4[/video]




Quad Stretch
-1 min per leg
 
Leg Press (quad sweep) / Leg Extensions (partials out of bottom) / DB Squat
360x12 / 50x15 / 50x5
360x10 / 50x12 / 50x4

-leg press: wide stance / feet out "frog style" (targeting quad sweep) / 1 sec pause at bottom / explosive concentric

-leg ext: working bottom half of movement / stopped right before weight bottomed out


1st set: I had originally planned on 3-4 sets of each foot position, but these were brutal. My legs gave out attempting a 5th DB squat rep on the next set, but I guess that I didn't hit record.


[video=youtube_share;mUuSm_x5uAg]http://youtu.be/mUuSm_x5uAg[/video]




Quad Stretch
-1min per leg x2
 
Cable Stiff Legged Deads
4 sets of 12

-don’t know weight used


Part of 4th set:

[video=youtube_share;3897N5vvCic]http://youtu.be/3897N5vvCic[/video]
 
Some new toys for upcoming leg sessions.


Invalid Link RemovedInvalid Link RemovedInvalid Link Removed


They already had a GHR and prowler (both very old), but picked up some new ones (2 GHRs/4 prowlers) :thumbsup:
 
iparatroop said:
Need to find this gym.
Click to expand...

Yeah, I'm glad that I did. There were a bunch of big wooden crates in that MMA area with "Rogue" stamped on them this morning and I'm looking forward to seeing what's in them. You could take a vacation and train for the next month. Starting yesterday, the gym has an "Open House" (free unlimited training) up until December 31st. There's always free week passes as well.
 
breezy11 said:
Some new toys for upcoming leg sessions. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=92921"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=92922"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=92923"/> They already had a GHR and prowler (both very old), but picked up some new ones (2 GHRs/4 prowlers) :thumbsup:
Click to expand...

Awesome!!

iparatroop said:
Need to find this gym.
Click to expand...

This exactly. There is nothing even close to this In my area. This is exactly what I have in mind when I open my gym :-)

Awesome work breezy! Legs are looking ridiculous bud
:thumbsup:
 
Here's a few areas that I don't think I've posted pics of before (there's plenty more as well).

Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Sean1332 said:
Nice! Where about?
Click to expand...

Braintree (just south of Boston). It's hidden back from the road in the same parking lot as the DMV.


bean5er said:
Awesome!!


This exactly. There is nothing even close to this In my area. This is exactly what I have in mind when I open my gym :-)

Awesome work breezy! Legs are looking ridiculous bud
:thumbsup:
Click to expand...

Yeah, I can't believe that I went all these years before finding it. I'd driven by it tons of times, but it looks like an abandoned warehouse with one little sign above the entrance.


Thanks bean.
 
11/27/13


Incline DB Press
60x8
65x8
70x8
75x8
80x8
85x8
90x8
95x8
100x7


-30-40sec rest

-constant tension: big stretch to 3/4 lockout

-worked up with sets of 8 until failing to get a "clean" 8



Slight Incline Smith Press
135x10
185x10, 10 count (rest), x8
205x8, 10 count, x6
225x6, 10 count, x3

-40sec rest

-incline: lowest incline setting on bench + 25lb plate

-constant tension: pause above chest to 3/4 lockout

-liked the extended sets


Sets 3 and 4:

[video=youtube_share;mCDzhAp3Zd0]http://youtu.be/mCDzhAp3Zd0[/video]



Slight Decline Fat Bar Bench
195x8
195x8
195x8

-40 sec rest

-25lb plate used for decline

-quick pause on chest / explode to 3/4 lockout



Machine Flyes
140x12
160x10
160x10

-40sec rest

-big stretch/hard flex



Incline DB Lateral Raises
15x35
20x20
25x12
30x8, 20x8, 10x12

-30 sec rest

-strict form / 1 sec hold at top



Seated DB Lateral Raise / Seated Band Lateral Raise
30x6 / 8, 15 partials, 10sec isotension
30x6 / 8, 15 partials, 10sec isotension
30x6 / 8, 15 partials, 10sec isotension

-40sec rest

-When I couldn't get 8 reps with 30lbs, I quickly put a band under the seat and it couldn't have worked out better. Loved the band laterals and fighting against the tension for the holds at the end. I'll get a video of these soon.



BB Over and Backs / Band Over and Backs
85x8 / 8
85x8 / 8
85x8 / 8

-1min rest
 
kbayne said:
That gym is f-in massive!
Click to expand...

Yup. That's only part of the free weight side. Membership is pretty cheap too. There's nothing fancy (besides a massive projection screen in machine section and TVs in cardio sections), just a ton of space and equipment. I'll try to grab pics of some other sections tomorrow. There's actually still some that I haven't seen (spinning and other studios).
 
breezy11 said:
Yup. That's only part of the free weight side. Membership is pretty cheap too. There's nothing fancy (besides a massive projection screen in machine section and TVs in cardio sections), just a ton of space and equipment. I'll try to grab pics of some other sections tomorrow. There's actually still some that I haven't seen (spinning and other studios).
Click to expand...

I'll get a pic of my college gym... In about one picture lol.

They are renovating the whole building and not suppose to be done till next August. So all of the stuff is packed into where the swimming pool was.
 
kbayne said:
I'll get a pic of my college gym... In about one picture lol.

They are renovating the whole building and not suppose to be done till next August. So all of the stuff is packed into where the swimming pool was.
Click to expand...


Haha. Is there a field house with a separate gym for athletes? If so, they probably wouldn't mind if you asked to use it (or just walk in and start lifting :D).


804 said:
Nice work in here brother!
Click to expand...

Thanks man!




Happy Thanksgiving everyone. I'm heading to the gym for a back session before lots of food. I'm going to have 3-4 meals before/after "the feast" (already had 1) because I could end up consuming fewer calories/carbs than I have been otherwise. I've been eating about 5000-5700 cals and 500-800g carbs daily (sometimes more, depending on training).


Heads up for some awesome deals at NP. The entire USPlabs line will be on sale for Black Friday (that includes OxyELITE Protein :)). Recompadrol and MP are both on sale as well. Some prices haven't been updated yet, but here's a preview.


Invalid Link Removed
 
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