breezy's training, supplementation, and food log

Happy Thanksgiving Breezy/fellas... sounds like you will have a fantastic day of food and football.

Thanks for the NP heads up
 
wasme said:
Happy Thanksgiving Breezy/fellas... sounds like you will have a fantastic day of food and football.

Thanks for the NP heads up
Click to expand...

Thanks wasme. It should be great. I'll probably reach an all-time high for calorie consumption if I keep up the pace.

No problem. There's some great deals, but I'm not sure if I'll be able to grab anyting before the sale ends.
 
11/28/13


Meadows Rows
25x10
50x8
75x8
100x8
125x8
125x8
125x8
challenge set
125x20

-25lb plates used for increased depth/stretch

-strict form (until challenge set)


Pull-Ups
4 sets to failure (8-10 reps)

-wide grip / arched sternum


Seated Cable Rows
140x10
160x6
180x6
200x6
210x6

-big stretch / hard flex


I tried this handle for the first time. It was decent, but not my favorite.
Invalid Link Removed



Chest Supported Row
180x8
200x8
200x8
200x8

-targeting upper back

-big stretch / 1 sec hard flex


I've used this a few times and it's pretty effective for working upper/mid back (depending on how you set up).
Invalid Link Removed



BB Deadlift
135x10
225x6
275x6
315x6
365x6
385x6
challenge set
405x5, 315x12, 315x8, 225x10 (20-30secs between each partial set to catch breath and/or change weight)

-~1min rest (before challenge set)
 
What's a challenge set?
 
wasme said:
Powerful challenge set..
Click to expand...

Thanks. I've been feeling good with all the extra calories and carbs.


RegisterJr said:
What's a challenge set?
Click to expand...

Nothing special. It's just a set where you keep grinding out reps until you can't possibly do anymore (without being dumb and injuring yourself). I like to add them after several working sets with strict form. I probably shouldn't have called the deads a "challenge set" since it was basically just a drop set. The last set of Meadows Rows is a good example. I believe that I have a video posted from a couple weeks ago showing a challenge set.
 
Big sale at EliteFTS. For anyone that wants to add band work to their training, the Mtn. Dog band pack is only $40 (all bands are 50% off).
 
wasme said:
Thanks... Im going to get the Mtn Dog band pack.. shipping is ok to Canada too..
Click to expand...

No problem man. Nice, that's the cheapest I've seen it offered for.
 
wasme said:
Ordered. Told my wife she can put that under the tree lol

See lots of USP stuff at Nutra on cheap too...
Click to expand...

Haha I wouldn't be able to wait. You should just use them and wrap them back up for xmas lol.


Yup, the entire line is a part of the sale.
 
11/29/13


Seated DB Curl
20x15
25x15
45x6
45x6
45x6

-one arm at a time (6R/6L)

-3sec eccentric / hard flex

-palms facing up throughout entire movement



Reverse BB Curl
70x12
70x12
70x12



Fat EZ-Bar Preacher Curl
90x8
90x8
90x8



Rope Pushdowns
90x20
100x20
110x20

-1sec flex



Close Grip Bench
185x8
205x8
225x8

-eccentric towards chin

-elbows flared

-constant tension: 3/4 lockout



Lying EZ-Bar Extensions
90x12
90x12
90x12

-towards forehead

-elbows started getting uncomfortable (just got back on SuperCissus after about a month without)



V-Bar Pushdowns / Pronated Grip Band Kickbacks

140x15 / 5, 5, 5
140x15 / 5, 5, 5


-kickbacks: moving forward ~1ft every 5 reps (decreasing tension)
 
11/30/13

Pec Minor Dips
25
25
25
25



Banded Slight Incline DB Press
70x8
70x8
70x8, 50x6, 30x5


2nd and 3rd (drop) sets:

[video=youtube_share;ul9aW9FvYlY]http://youtu.be/ul9aW9FvYlY[/video]



Band Chest Contractions / Incline BB Press
15 / 135x6
15 / 155x6
15 / 175x6
15 / 185x6
15 / 205x6
15 / 215x6

-constant tension: ~1 inch above chest to ¾ lockout (explosive)



Banded HS Decline Press
90x6
180x6
180x6
180x6
180x6, x8 partials

-stopped eccentric before elbows passed 90 degrees / 1sec hard flex

-strong pump (and contraction), especially for lower reps



“Free Motion” Flyes
50x10
60x10
70x10
 
Incline DB Lateral Raise / Incline Band Lateral Raise
30x8 / 8, isotension (10-15sec)
30x8 / 8, isotension (10-15sec)
30x8 / 8, isotension (10-15sec)

2nd set:

[video=youtube_share;-Xa8Bzp1MTE]http://youtu.be/-Xa8Bzp1MTE[/video]



Seated DB Lateral Raise / Seated Band Lateral Raise
30x6 / 8+8 partials, isontension (10-15sec)
30x6 / 8+8 partials, isontension (10-15sec)
30x6 / 8+8 partials, isontension (10-15sec)

-New favorite lateral exercise combo. I tried to record a set but my phone died. Trying to raise/hold my arms up against the band tension is brutal.



Cage Press
95x10
115x8
135x5
135x5, x12 partials (leaning in at top)

-pressing from shoulder height / explosive concentric /2sec flex (leaning in at top) / 3sec eccentric / continuous reps (didn't reset each rep)
 
breezy11 said:
Incline DB Lateral Raise / Incline Band Lateral Raise
30x8 / 8, isotension (10-15sec)
30x8 / 8, isotension (10-15sec)
30x8 / 8, isotension (10-15sec)

2nd set:

Invalid Link Removed

Seated DB Lateral Raise / Seated Band Lateral Raise
30x6 / 8+8 partials, isontension (10-15sec)
30x6 / 8+8 partials, isontension (10-15sec)
30x6 / 8+8 partials, isontension (10-15sec)

-New favorite lateral exercise combo. I tried to record a set but my phone died. Trying to raise/hold my arms up against the band tension is brutal.

Cage Press
95x10
115x8
135x5
135x5, x12 partials (leaning in at top)

-pressing from shoulder height / explosive concentric /2sec flex (leaning in at top) / 3sec eccentric / continuous reps (didn't reset each rep)
Click to expand...

That combo looks solid.

How do you like the partials compared to power partials? On the heavier weights used for power partials for me it normally breaks down into something like a destroyer set since i don't really feel the burn until I'm barely swinging the weight.
 
Montego1 said:
That combo looks solid.

How do you like the partials compared to power partials? On the heavier weights used for power partials for me it normally breaks down into something like a destroyer set since i don't really feel the burn until I'm barely swinging the weight.
Click to expand...

Yeah, I've done a lot of DB/band shoulder combos and these are some of my favorites. I think I prefer the incline DBs followed by pull aparts though.

I love all shoulder partials, especially after some full ROM reps. Are you referring to the band partials or just partials in general? Either way, after about a year of doing more bodybuilding than strength training, I've gotten to the point where I couldn't care less about the weight used for certain movements (especially lateral shoulder work). For heavy DB swings (partials), I've lowered the weight and just focused on mind-muscle connection, which has them feeling a lot more effective. I'd rather grab 45-50lb weights (for my heaviest partials) and focus on lifting entirely through my shoulders instead of using 70lbs. I can burn my shoulders out with a strong mind-muscle connection and 45lbs easier than I could with more weight. 15lb lateral raises can actually be quite challenging when I am lifting 100% with my shoulders. I think I'm the only person at my gym that goes that light besides some females.
 
12/1/13

Seated Cable Row
120x10
140x10
160x15
170x12
180x9
200x6

-big stretch / 1 sec hard flex

-independent D-handles

-set rep scheme



Stretchers
110x12
110x12
110x12

-1 sec flex /1 sec stretch

-independent D-handles: awesome contraction with these



Lying Grenade Pullovers
70x12
70x12
70x12

-keeping ROM where lat tension remained highest


2nd set: I didn’t see a grenade attachment, so I wrapped/tightened my straps around the ball at the end of the cable. It worked out great.

[video=youtube_share;bVHiwhLBU0o]http://youtu.be/bVHiwhLBU0o[/video]
 
Reeves Deadlift (variation)
180x10
230x10
230x10
250x10
250x10

-bar weight not included (short bar)

-upper-mid back shrug at top of movement


3rd and 5th sets:

[video=youtube_share;hFYt_5Wm8EU]http://youtu.be/hFYt_5Wm8EU[/video]



Scapulae Stretch Pulldowns
200x8
200x8
200x8

-pulling bar to top of head (touching each rep)

-lowering head during eccentric and letting weight stretch/lift you



Smith Rows
70x40
90x30
110x20
110+bands x12, (5 sec rest), x5, (5 sec rest), x4, 10 sec hold
130+bands x8, (5 sec rest), x5, (5 sec rest), x3, 10 sec hold

-20lb bar resistance

-strong pump/pain
 
breezy11 said:
, I've gotten to the point where I couldn't care less about the weight used for certain movements (especially lateral shoulder work). For heavy DB swings (partials), I've lowered the weight and just focused on mind-muscle connection, which has them feeling a lot more effective. I'd rather grab 45-50lb weights (for my heaviest partials) and focus on lifting entirely through my shoulders instead of using 70lbs. I can burn my shoulders out with a strong mind-muscle connection and 45lbs easier than I could with more weight. 15lb lateral raises can actually be quite challenging when I am lifting 100% with my shoulders. I think I'm the only person at my gym that goes that light besides some females.
Click to expand...

Too many guys won't just leave the ego at the door. Even my kids/step kids talk about what they can lift, but I just know they are utilizing way more than the muscle involved. I should have them read this paragraph.

And those grenade pullovers look good - I will give them a try next time round
 
wasme said:
Too many guys won't just leave the ego at the door. Even my kids/step kids talk about what they can lift, but I just know they are utilizing way more than the muscle involved. I should have them read this paragraph.

And those grenade pullovers look good - I will give them a try next time round
Click to expand...

Yeah, some people are only concerned with adding more weight, regardless of form (or ROM).

I still love lifting heavy and primarily for strength, but find the intensity and pain of Meadows' approach just as satisfying. I'll be adding in some occlusion training (legs) tomorrow and can't wait.

I think they're great. Let me know how it goes.
 
12/2/13


Cable Stiff-Legged Deads
80x12
120x12
160x8
170x8
180x8

-Last week’s video was a bad example (I could barely stand). These went much better.



Banded Leg Press
270x8
360x8
450x8
540x8
630x8

-3 sec eccentric / 1 sec pause / explosive concentric (to ¾ lockout)



Belt Squats
70x35
90x20
130x10

-attached DB to a belt and squatted

-stood on aerobic steps with 130lbs so weight didn’t hit the floor



HS Split Squats
50x12
50x12

-12R/12L



Occluded Leg Extensions
50x15
50x15
50x10, 40x5
40x11, 30x4

-30 sec rest

-unwrap after all sets complete


Leg wrapping:
[video=youtube_share;vhsKki1tZU4]http://youtu.be/vhsKki1tZU4[/video]
 
3rd and 4th sets: Without question the most painful thing that I’ve done in the gym (besides the leg curls that followed). I’ll definitely be doing more occlusion training going forward. I had planned on trying calves, but ran out of time. Arms will have a test run in a few days.


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



Occluded Lying Leg Curls
50x15
40x15
30x15
20x8

-30 sec rest

-unwrap after all sets complete

-made extensions seem easy (had to stop at 8 reps with 20lbs on 4th set)

-I’ll try super setting them next time around.
 
Looking forward to seeing the videos... the belted squats sound interesting.

Have you ever used occlusional training on other body parts?
 
wasme said:
Looking forward to seeing the videos... the belted squats sound interesting.

Have you ever used occlusional training on other body parts?
Click to expand...

It's not too exciting, just a lot of ridiculous faces. Yeah, they were solid. The high reps smoked my already hurting legs.


Today was my first time trying it. I'll do calves and arms later this week.
 
wasme said:
Too many guys won't just leave the ego at the door. Even my kids/step kids talk about what they can lift, but I just know they are utilizing way more than the muscle involved. I should have them read this paragraph.

And those grenade pullovers look good - I will give them a try next time round
Click to expand...

breezy11 said:
Yeah, some people are only concerned with adding more weight, regardless of form (or ROM).

I still love lifting heavy and primarily for strength, but find the intensity and pain of Meadows' approach just as satisfying. I'll be adding in some occlusion training (legs) tomorrow and can't wait.

I think they're great. Let me know how it goes.
Click to expand...
Pretty much this. I very rarely go over 20-25's with lateral shoulder work. Ive had on several occasions some cocky douche face walk up beside me and grab 45's or 50's and start doing them with his whole body and them slam them Down on the rack...
 
Danb2285 said:
Pretty much this. I very rarely go over 20-25's with lateral shoulder work. Ive had on several occasions some cocky douche face walk up beside me and grab 45's or 50's and start doing them with his whole body and them slam them Down on the rack...
Click to expand...

Dude....I only did that once
 
Danb2285 said:
Pretty much this. I very rarely go over 20-25's with lateral shoulder work. Ive had on several occasions some cocky douche face walk up beside me and grab 45's or 50's and start doing them with his whole body and them slam them Down on the rack...
Click to expand...
Show them the horizontal press. That's an equalizer. Shuts grown men up.
 
iparatroop said:
Show them the horizontal press. That's an equalizer. Shuts grown men up.
Click to expand...

Love those, and yeah, those and 6-ways are major ego-busters.
 
12/3/13

I've been extrememly busy the last couple of days, but hit the gym early this morning.


Banded Pushups
12
12
12
12

-feet on bench / holding DBs neutral grip

-big stretch / hard flex



Slight Incline Smith Press
110x8
185x8
215x8 medium/narrow grip
215x8 medium/narrow grip
215x8 medium grip
215x8 medium grip
215x8 medium/wide grip
215x8 medium/wide grip
215x8 wide grip
215x8 wide grip

-ROM: ~1 inch above chest to 3/4 lockout



Banded Incline DB Press
55x8
60x8
65x8

-big stretch / hard flex




Pec Minor Dips / Partial Dips
15 / 12
15 / 12
15 / 12



Bent-Over Low Pulley Lateral Raises / High Pulley Rear Delt Flyes
20x12 (low pulley)
20x12 (high pulley)
20x12 (low pulley)
20x12 (high pulley)
20x12 (low pulley)
20x12 (high pulley)
20x12 (low pulley)
20x12 (high pulley)

-20 sec rest after low pulley / 30 sec rest after high pulley

-1 sec flex



Seated DB Lateral Raise / Seated Band Lateral Raise
25x10 +4 forced reps / 8, 15 partials, 10-15 sec isotension
25x6 +4 forced reps / 8, 15 partials, 10-15 sec isotension
25x5 +5 forced reps / 6, 15 partials, 10-15 sec isotension
25x4 +5 forced reps / 4, 15 partials, 10-15 sec isotension

-~20 sec rest
 
I had one of Robert Irvine's (the jacked guy from Food Network) new protein bars after my workout. They taste fantastic. :thumbsup:


Invalid Link Removed
 
wasme said:
Carbs g? Fibre? He is a big dude indeed
Click to expand...

He's not following the low carb/high fiber trend.

380 cals
16g fat
27g carb (2g fiber)
6g sugar (no sugar alcohol)
30g protein

I won't be stocking up on them at this point, but will probably try other flavors before I start prep.
 
breezy11 said:
He's not following the low carb/high fiber trend.

380 cals
16g fat
27g carb (2g fiber)
6g sugar (no sugar alcohol)
30g protein

I won't be stocking up on them at this point, but will probably try other flavors before I start prep.
Click to expand...

With nutritional values like that, I can tell that bar would kick butt in the taste department though!
 
wasme said:
With nutritional values like that, I can tell that bar would kick butt in the taste department though!
Click to expand...

Yup, I'd imagine that taste was a priority for a known chef. They're pretty big too.
 
12/4/13

Meadows Rows
25x8
50x8
75x8
100x8
100x8
100x8
100x8
100x8
100x8
100x8
100x8

-strict form

-30-40sec rest



Pullups
3x failure (close neutral)
3x failure (shoulder)
3x failure (wide)

-sternum arched



Seated Cable Row
220x5
220x5
220x5
220x5
220x5

-hard flex / big (controlled) stretch



One-Arm Pulldowns
60x10
60x10
60x10
60x10

-10R/10L

-d-handle

-pronated grip at top

-pulling shoulder down first to engage scapulae before pulling with lat

-driving elbow down while twisting to supinated grip

-hard flex at bottom



Smith Rows / Banded Horizontal Shrugs (supported T-Bar)
135x15 / 45x10
135x15 / 45x8
135x15 / 45x8, 10sec hold, 5sec rest, 10sec hold, 20sec rest, t-bar rows: bandx20

-smith: elbows kept high and wide (working upper-mid back) / 1sec flex

-shrugs: 2sec flex / relax upper back at bottom



Hang and Stretch (lat pulldown machine)
280x 2mins

-close neutral grip

-hold on to handle with straps, get legs under pads (with assistance), relax, let the weight pull you up and just hang/stretch

-felt amazing
 
Hey Breezy, what is your normal rotation for a rest day? how many on before taking one off? Or do you just go till you feel you need a day off?
 
Distilled Water said:
I'm tired from reading all that volume
Click to expand...

Lol I was pretty tired after completing it.

wasme said:
Hey Breezy, what is your normal rotation for a rest day? how many on before taking one off? Or do you just go till you feel you need a day off?
Click to expand...

Right now, I'm taking them as needed. Recovery is great with the amount of cals/carbs that I'm consuming. My current peri-workout nutrition seems to be helping as well.
 
bean5er said:
Awesome awesome awesome! You sir are a friggin machine. Just started back into MD. So stoked
Click to expand...

Thanks brother. That's awesome, I can't get away from the Meadows' style of training lol. It's currently influenced by MD, RP, 2 other programs of his that I forget the names of, what he had to say about training with Tom Platz, and whatever else I can come up with. It's organized though lol. I spend a good amount of time planning everything out.
 
Mirror'n those. Meadows rows...your a beast buddy
 
12/5/13

BB Curls
40x15
60x15
80x6
80x6
80x6

-30sec rest

-strict form

-3sec eccentric / hard flex



Hammer Curls
35x10, x6 partials
35x10, x6 partials
35x10, x6 partials

-30sec rest

-strict form

-partials: 1/3 reps out of bottom (strong pump)



Close Grip (supinated) Chins
10
10
10

-30sec rest

-1/2 reps out of bottom

-focus on using biceps (no lats)



Occluded Preacher Curl Machine
35x15
35x15
25x15
10x15

-30 sec rest

-High amount of pain involved: the last set with 10lbs (plate loaded machine) wasn’t pretty and I just tried to crank through them. I may have tightened the wraps a little too much (8 or 9 out of 10 instead of 7).



Rope Pushdowns
80x20
90x20
100x20

-30sec rest

-1sec flex



Dip Machine
180x15
180x15
180x15

-40sec rest

-constant tension: exploding to just shy of lockout



Incline BB Extensions
80x12
80x12
80x12

-40sec rest

-constant tension

-taking stretch deeper each set



Occluded Bent-Over Extensions (rope)
50x15
40x15
40x15
40x15

-30sec rest



Standing Cable Crunches
4x15



Calf Extensions / Banded Tibia Raises
3 super sets

-calf extensions: sets of 30 with 10 sec holds every 10 reps



Occluded Standing Calf raise
15
15
15
15

-30sec rest

-insane burn
 
Here's a video explaining occlusion training:


[video=youtube_share;CpKn8Hav5eM]http://youtu.be/CpKn8Hav5eM[/video]
 
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