breezy's training, supplementation, and food log

breezy11 said:
Nice. There's all kinds of good stuff. I'm sure it'll only be available to clients who he thinks should run it. Have you tried any Mtn. Dog yet?
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I don't know why I didn't say, but I am currently on week 11 of Mtn. Dog. Loving it and the workouts have been awesome. I throw in some extra stuff as well.

I went ahead and split Chest and Shoulders up though mainly because I wanted to be in the gym more then 4x a week. I've always enjoyed 5-6x a week in the gym.
 
kbayne said:
I don't know why I didn't say, but I am currently on week 11 of Mtn. Dog. Loving it and the workouts have been awesome. I throw in some extra stuff as well.

I went ahead and split Chest and Shoulders up though mainly because I wanted to be in the gym more then 4x a week. I've always enjoyed 5-6x a week in the gym.
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Awesome. I split them up when first starting MD with the tnation articles. I love the chest/shoulder combo and wouldn't do it again though. Hit them both twice a week (heavy/pump) and problem solved. That's how my current program is setup.
 
What does your split look like?
 
Are you only hitting chest/shoulders twice a week?

I know you train just about everyday so I'm sure it switches up.
 
kbayne said:
Are you only hitting chest/shoulders twice a week?

I know you train just about everyday so I'm sure it switches up.
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I could end up hitting them more. I had a second back day and will add it back in eventually.
 
Okay that's what I thought it looked like.

I may have to go ahead and do the chest/shoulder combo and throw it in twice a week once the gym goes back to normal hours when school starts back up (Jan 13). Wouldn't mind hitting back twice a week either.
 
kbayne said:
Okay that's what I thought it looked like.

I may have to go ahead and do the chest/shoulder combo and throw it in twice a week once the gym goes back to normal hours when school starts back up (Jan 13). Wouldn't mind hitting back twice a week either.
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Sounds good. I like the change of pace with the additional pump day. It doesn't include BBs and doesn't have much DB work either (more bw, machine, and band work).
 
Quick question about the subscribing to the Mountain Dog site... are all his programs on there? or do they post them from time to time?
 
wasme said:
Quick question about the subscribing to the Mountain Dog site... are all his programs on there? or do they post them from time to time?
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Unfortunately, no. Some workouts get posted, but not the programs. He may put out an ebook with his programs at some point.
 
breezy11 said:
Unfortunately, no. Some workouts get posted, but not the programs. He may put out an ebook with his programs at some point.
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That would be pretty awesome. The one I am doing right now, I am finding very good (tough) and I am only on week 3 / phase 1.
 
breezy11 said:
I weighed in at 213lbs this morning. I'd been around 216 for the last week, but keeping carbs to 500-600g the last 3 days has caused my weight to drop a little. I'm slowly starting to ease into prep (17 weeks out today). Calories are moving back towards maintenance and will probably be at a slight deficit within the next 2 weeks. The plan is to take things slow and hold on to as much muscle as possible. I'm going to stick with "Muscular Demolition" for the next 4-5 weeks (however long it takes me to get through it). For the remainder of prep, I'll probably somewhat follow "The Honey Badger" with some additional volume/exercises (where I see fit) and newer intensity techniques (isotension) thrown in, which is basically what I'd been doing for the last month. I was really enjoying the occlusion work and exercise selections that are included. The plan is to hold off on cardio for a while and hopefully keep it to a minimum throughout prep. Training volume and frequency will make up for the cardio.
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Very solid plan buddy!

breezy11 said:
12/28/13 Slight Incline DB Press 60x8 70x8 80x8 90x8 100x8 110x8 -worked up with sets of 8 until I could barely get 8 -constant tension Incline BB Bench 205x5 205x5 205x5 205x5 205x5 -moderate weight that I could maintain explosiveness with for 5x5 -constant tension Slight Decline Smith Press 160x20 (feeder set: started too light) 200x20 230x15 250x10 270x6, 200x6, 110x25 (wide grip: until complete failure) -20lbs bar resistance -constant tension -I had a training partner today, who inspired me to use more weight (without sacrificing form)…she repeatedly called me a pus$y :) Chain Flyes 20 20 -welcome to pumpville Bent-Over DB Swings 40x30 40x30 40x30 -great mind-muscle connection with these: rear delts were screaming Seated DB Side Laterals 20x10 20x10 15x10 -“ultra strict” form: zero swing/shrug Cage Press 135x5, x4 partials 135x5, x4 partials 135x5, x4 partials 135x5, x4 partials -pressing from chin level -explosive concentric / leaning in at top / partials out of top -didn’t reset each rep: kept bar off pins Banded Cage Press 65x10, x4 partials 85x8, x 4 partials -I’d wanted to try this, so I threw in a couple sets. They were awesome and one of my favorite banded exercises. I just put a band around my back, had it come up under my arms, and around my thumbs. These will be added into my sessions after I complete this program.
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Great sessions. So awesome having a good partner who pushes you.

breezy11 said:
Thanks ace. I've been following Mark's log, but am considering seeing what Meadows would recommend for prep and dropping the cash. From what I've heard, I think Devourer or Creeping Death have the volume that I'd prefer during prep. One of the powerlifting hybrids would be cool for the off season too. I'd like to work with him this upcoming year either way.
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Distilled Water said:
When I was talking to him (meadows) about prep, he mentioned he also offers just training consultation. It's either a 12 or 16 week program and he puts together based of your goals and body comp. Not terribly expensive if you look at what your actually getting.
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I've considered this as well. His 12 month program for diet and training isn't all that bad (about 40-50 more a month than most coaches).

Would be worth it IMO (if I have the cash) to be under him for 12 months.
 
wasme said:
That would be pretty awesome. The one I am doing right now, I am finding very good (tough) and I am only on week 3 / phase 1.
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Yeah, that'd be great. Well, phase 2 and 3 should be awesome then. There's tons of volume for phase 2 and phase 3 will probably be the most intense sessions of your life.

bean5er said:
Very solid plan buddy!



Great sessions. So awesome having a good partner who pushes you.



I've considered this as well. His 12 month program for diet and training isn't all that bad (about 40-50 more a month than most coaches).

Would be worth it IMO (if I have the cash) to be under him for 12 months.
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Thanks bean.

I'll probably have a training partner a couple times a week. I enjoy training alone, but it's nice having someone there that takes training very seriously.

I'm going to stick with the training (one program at a time). Maybe I'll consider the whole deal in the future.
 
breezy11 said:
Yeah, that'd be great. Well, phase 2 and 3 should be awesome then. There's tons of volume for phase 2 and phase 3 will probably be the most intense sessions of your life.

I'll probably have a training partner a couple times a week. I enjoy training alone, but it's nice having someone there that takes training very seriously.
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Certainly not afraid of volume! Rather looking forward to see what's next, as I do not read ahead till the night before my workout.

I enjoy training alone too, but after seeing some of his videos the benefit to having someone at the same level pushing / aiding the session.

I was just thinking how when the lateral raises called for a training partner to push down your arms I had to add something different for that. Now I am thinking I probably could have used bands to give that resistance or simply yanked a kid out of the house for 5 minutes (which I will do next time).
 
wasme said:
Certainly not afraid of volume! Rather looking forward to see what's next, as I do not read ahead till the night before my workout.

I enjoy training alone too, but after seeing some of his videos the benefit to having someone at the same level pushing / aiding the session.

I was just thinking how when the lateral raises called for a training partner to push down your arms I had to add something different for that. Now I am thinking I probably could have used bands to give that resistance or simply yanked a kid out of the house for 5 minutes (which I will do next time).
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Haha in that case, you'll be very happy. I like that approach...the element of surprise. :)

Yeah, a partner can definitely be quite beneficial at times.


Bands should work well in that scenario. A kid should work great too lol.
 
12/30/13

Meadows Rows
50x8 (warm-up)
75x8 (warm-up)
100x8 (warm-up)
125x8
125x8
125x8
125x8

-last warm-up and working set: I worked up to what was a tough 8 with solid form. These got my lats “pre-pumped” for the explosive work that followed.

[video=youtube_share;MkX1WSb8M3U]http://youtu.be/MkX1WSb8M3U[/video]
 
DB Deadstop Rows
120x8
120x8
120x8
120x8

4th set: Focused on forcefully driving my elbow up for max lat activation. Mind-muscle connection was strong and they felt great.

[video=youtube_share;JFx2yBmpJJE]http://youtu.be/JFx2yBmpJJE[/video]



DB Pullovers (lying on bench, not across)
65x12
65x12
65x12



Trap Bar Shrugs
160x15
160x15
160x15

-bar weight not included

-3 sec hold in contracted position
 
Stretchers
130x8
130x8
130x8

-big stretch, tilt up, arch, drive weight like a low row, hard flex


3rd set: My lats started losing a little steam towards the end. My “low” row started creeping up on the last few reps.

[video=youtube_share;Hom9UAPjmqI]http://youtu.be/Hom9UAPjmqI[/video]
 
breezy11 said:
Haha in that case, you'll be very happy. I like that approach...the element of surprise. :)

Yeah, a partner can definitely be quite beneficial at times.


Bands should work well in that scenario. A kid should work great too lol.
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That was a solid workout Breezy. Will check out the vids when I get home from work.

Yes the element of surprise is always intriguing...

And by kid I mean someone 16-18 not the 10 year old lol.
 
wasme said:
That was a solid workout Breezy. Will check out the vids when I get home from work.

And by kid I mean someone 16-18 not the 10 year old lol.
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Thanks wasme. It was pretty calm compared to what I'd been doing (not a bunch of intensity techniques involved), but I really focused on getting the most out of each rep. I let a few slip away (like on the last set of stretchers), but was happy with the session overall.

Lol that's what I figured.


bean5er said:
Nice work bud.

That video really helped me see the correct form for meadows rows.

Thank you
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Thanks bean.

No problem bud. Glad it could help.


Late afternoon workout means enough pasta to feed a family of 5 for dinner.:)

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*10oz gf quinoa pasta, 4oz diced chicken breast, 4oz ground turkey, 1 cup gf marinara, sliced onion and green pepper
 
breezy11 said:
Thanks wasme. It was pretty calm compared to what I'd been doing (not a bunch of intensity techniques involved), but I really focused on getting the most out of each rep. I let a few slip away (like on the last set of stretchers), but was happy with the session overall.

Lol that's what I figured.

Thanks bean.

No problem bud. Glad it could help.

Late afternoon workout means enough pasta to feed a family of 5 for dinner.:)

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=94573"/>
*10oz gf quinoa pasta, 4oz diced chicken breast, 4oz ground turkey, 1 cup gf marinara, sliced onion and green pepper
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Looking good man.

Check email.
 
gokix811 said:
Happy New Year's B-zy! Can't wait to see what you have in store for 2014. :-)
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Thanks G-kix! Same to you. I couldn't be happier about the training that I have lined up for 2014. I'm looking forward to doing some traveling for national level competitions as well.
 
12/31/13


Pumping Day


Machine Press (neutral grip)
110x10
140x10
160x10
180x10
180x10
180x10

-worked up to a pretty tough 10 (1-2 reps left in the tank) and stayed there for 3 working sets

-full ROM with a good stretch and flex each rep



Pec Minor Dips
20
20
20



DB Twist Press / Band Over and Backs
45x10 / 10
45x10 / 10
45x10 / 10

-twist press: turning pinkies in during the concentric, so that hands are supinated at the top / hard flex

-twist press: usually requires less than 50% of weight used for standard DB press to execute the twist correctly



Heavy DB Lateral Swings / Spidercrawls
50x30 / 3
60x30 / 3
65x30 / 3
70x30 / 3

-heavy swings: slight bend in arms, head tilted back, traps relaxed, swinging ~6”

-heavy swings: I had these dialed in. I’d planned on sticking with 50lbs, but they felt better the heavier that I went.

-spidercrawls: going up to above head and back down to below waist is 1 rep

-painful pump from the combo



Band Pullaparts
20
20
20

-1 sec flex
 
1/1/14


Rope Pushdowns / Cable Curls

60x20
80x20
120x12 / 120x15
120x12 / 120x15
120x12 / 120x15
120x12 / 110x15

-pushdowns: no flex / continuous pumping motion

-curls: stopped eccentric before arms completely straightened out / hard flex



Cross Body Hammer Curls / Bench Dips
35x10 / 15
35x10 / 15
35x10 / 15
35x10 / 15

-curls: 10R/10L

-dips: 5 sec eccentric



Pronated Kickbacks / Incline DB Curls
25x10 / 30x8
25x10 / 30x8
25x10 / 30x8
25x10 / 30x8

-kickbacks: hard flex

-curls: palms kept up / 3 sec eccentric (arms straightened out/stretched) / hard flex



Standing Calve Raises / Dorsiflexion
10 sets of 10 (weight increasing each set) / 10 sets of 20-50 (until tibialis went numb)



Hanging Leg Raises
4 sets

Incline Sit-Ups
4 sets
 
I'm catching up on the latest episode of Starnes and Meadows radio show, Blue Collar Muscle (usually listen at work). Here's a link for anyone interested. There are new episodes and different topics discussed, every week. :cool:

Invalid Link Removed
 
breezy11 said:
I'm catching up on the latest episode of Starnes and Meadows radio show, Blue Collar Muscle (usually listen at work). Here's a link for anyone interested. There are new episodes and different topics discussed, every week. :cool:

Invalid Link Removed
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Thanks, Breezy. I hope my work computer doesn't block the link...
 
RegisterJr said:
Thanks, Breezy. I hope my work computer doesn't block the link...
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No problem man. It's a good listen.

I'm heading to the gym (in a snow storm) for what looks like a very challenging leg session. Rest periods will be shorter than I'd like, so there's extra time to deal with the snow/traffic on the way to work.
 
1/2/14


This morning's session was brutal.


Seated Leg Curls
60x10
80x10
110x10
110x10
110x10
110x10, 80x10, 80x20 partials

-rest-pause: straighten legs and pause for a split second at the top, contract fully, and flex at bottom

-partials out of stretched position



Chain SSB Squats
135x12
135x12
185x6
225x6
245x6
245+1 chain x6
245+2 chain x6
245+3 chain x6

-explosive

Challenge Set
245+3 chain x12, 245x10, 30 sec rest, 225x10

-speed decreased / stopped (lowered weight) before form deteriorated



Leg Press
270x5
450x5
540x20
590x20 (15 reps, 5 sec rest, 5 reps)
640x20 (10 reps, 5 sec rest, 5 reps, 10 sec rest, 5 reps)
690x20 (8 reps, 5 sec rest, 4 reps, 7 sec rest, 4 reps, 7 sec rest, 2 reps, 10 sec rest, 2 reps)

-constant tension

-feet positioned high and in the middle of the platform

1st and 3rd working sets (phone died while recording final set): This was ridiculous. The goal was to start (working sets) with a tough 20 and then keep adding weight while continuing to hit 20 reps (with pasuses). I scouted out the nearest trash can after the first set, but luckily didn't need to use it. It's hard to see the depth, but I brought the weight back until I was about to be lifted off the seat. I adjusted the back height after the first set to give me some more room.

[video=youtube_share;uyS8y7t4AZw]http://youtu.be/uyS8y7t4AZw[/video]



DB Stiff Legged Deads
85x10
85x10
85x10
85x10

-slow eccentric / driving hips forward and flexing glutes at top
 
breezy11 said:
I'm catching up on the latest episode of Starnes and Meadows radio show, Blue Collar Muscle (usually listen at work). Here's a link for anyone interested. There are new episodes and different topics discussed, every week. :cool: Invalid Link Removed
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I've been listening to these when I can. Good stuff for sure.

breezy11 said:
1/2/14 This morning's session was brutal. Seated Leg Curls 60x10 80x10 110x10 110x10 110x10 110x10, 80x10, 80x20 partials -rest-pause: straighten legs and pause for a split second at the top, contract fully, and flex at bottom -partials out of stretched position Chain SSB Squats 135x12 135x12 185x6 225x6 245x6 245+1 chain x6 245+2 chain x6 245+3 chain x6 -explosive Challenge Set 245+3 chain x12, 245x10, 30 sec rest, 225x10 -speed decreased / stopped (lowered weight) before form deteriorated Leg Press 270x5 450x5 540x20 590x20 (15 reps, 5 sec rest, 5 reps) 640x20 (10 reps, 5 sec rest, 5 reps, 10 sec rest, 5 reps) 690x20 (8 reps, 5 sec rest, 4 reps, 7 sec rest, 4 reps, 7 sec rest, 2 reps, 10 sec rest, 2 reps) -constant tension -feet positioned high and in the middle of the platform 1st and 3rd working sets (phone died while recording final set): This was ridiculous. The goal was to start (working sets) with a tough 20 and then keep adding weight while continuing to hit 20 reps (with pasuses). I scouted out the nearest trash can after the first set, but luckily didn't need to use it. It's hard to see the depth, but I brought the weight back until I was about to be lifted off the seat. I adjusted the back height after the first set to give me some more room. Invalid Link Removed DB Stiff Legged Deads 85x10 85x10 85x10 85x10 -slow eccentric / driving hips forward and flexing glutes at top
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Looks like a brutal session for sure buddy
 
bean5er said:
I've been listening to these when I can. Good stuff for sure.

Looks like a brutal session for sure buddy
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Thanks bean. My legs are feeling it today.


No work today. I'm literally the only person that decided to head out to the gym during a blizzard. Chest and shoulders. :)
 
breezy11 said:
Thanks bean. My legs are feeling it today.

No work today. I'm literally the only person that decided to head out to the gym during a blizzard. Chest and shoulders. :)
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I would tend to think that snow storms keep the less dedicated at home :)
 
Montego1 said:
I would tend to think that snow storms keep the less dedicated at home :)
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I guess so. I'm just glad it was open (since 5am). It was a little weird having the whole place to myself (a few people came in to spar before I left). Everyone was probably stuck at home trying to dig their cars out.


ghost town...

Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed



wasme said:
I heard you guys got hammered with snow..
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Yeah, and it's wicked cold and windy. I don't have power right now, but will hopefully get it back soon. I'm sitting in my car (charging my phone) and will get my workout posted in a few minutes.
 
breezy11 said:
ghost town...


Yeah, and it's wicked cold and windy. I don't have power right now, but will hopefully get it back soon. I'm sitting in my car (charging my phone) and will get my workout posted in a few minutes.
Click to expand...

From those pics, even the others you post when it isn't a ghost town - I'd so join that gym. Massive.

Hope you get your power back soon.. we were without before xmas for 55 hours... it was tough. I know you went through that last year.
 
Montego1 said:
Why don't you put on your knee highs. Take your shirt off. Apply wrist bands. Apply head band. Spike hair and do some kipping.
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Still lmao!

wasme said:
From those pics, even the others you post when it isn't a ghost town - I'd so join that gym. Massive. Hope you get your power back soon.. we were without before xmas for 55 hours... it was tough. I know you went through that last year.
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^^^^this
 
wasme said:
From those pics, even the others you post when it isn't a ghost town - I'd so join that gym. Massive.

Hope you get your power back soon.. we were without before xmas for 55 hours... it was tough. I know you went through that last year.
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bean5er said:
Still lmao!



^^^^this
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There's plenty of space and equipment. I'd need twice as many pictures to cover everything (I'll take one of the squat rack lineup sometime). I've literally never had to wait for anything, so it really wasn't much different today lol.

Thanks. Yeah, I think I was without power for about a week last year. It doesn't seem like a big issue with this storm, so I'm hoping that power is restored tonight.




1/3/14

Decline DB Press
35x8 (warm-up)
55x8 (warm-up)
75x8 (warm-up)
95x8
105x8
110x8

-done on a sit-up bench with the lowest setting

-constant tension


Reverse Band Bench Press
225x5 (feeder set)
250x5 (feeder set)
270x5
270x5
270x5
270x5
270x5

-explosive: split second pause on chest / explode to ¾ lockout



Smith Incline Press
200x8 (feeder set)
230x8
230x8
230x8
230x7

-20lbs bar resistance

-constant tension

-2 plates (stacked) under bench for slight incline



Partial Dips
2 sets to failure (~20 reps)

-out of stretched position / coming up half way / elbows out / chin tucked



Bent-Over DB Side Laterals
25x20
25x20
25x20



BB Over and Back Press
95x10
95x10
95x10



Cage Press
95x5 (feeder set)
135x5 (feeder set)
155x5
155x5
155x5

-explosive

-pressing from eye level
 
Hey Breezy, is walden farms - trader joes product line? or is there an actual Trader Joe line?

I ask because I noticed the health store that was at one time selling Quest Bars 'out of the back' when they had not yet been approved, suddenly has all kinds of Walden Farms products that you have mentioned in your logs. (Syrups etc)

- by the way some strong numbers above... sheesh
 
wasme said:
Hey Breezy, is walden farms - trader joes product line? or is there an actual Trader Joe line?

I ask because I noticed the health store that was at one time selling Quest Bars 'out of the back' when they had not yet been approved, suddenly has all kinds of Walden Farms products that you have mentioned in your logs. (Syrups etc)

- by the way some strong numbers above... sheesh
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Nope, Walden Farms isn't related. TJ's has their own line of everything.

Nice. Some of it's pretty good and some isn't. The pancake/chocolate syrups and chocolate/caramel dips are probably my favorites.


Thanks. Reverse bands help lol. I've added weight with most of my of chest work though. I don't expect to be going much heavier, as my calories are starting to decrease (still slightly above maintenance).
 
breezy11 said:
Nope, Walden Farms isn't related. TJ's has there own line of everything.

Nice. Some of it's pretty good and some isn't. The pancake/chocolate syrups and chocolate/caramel dips are probably my favorites.

Thanks. Reverse bands help lol. I've added weight with most of my of chest work though. I don't expect to be going much heavier, as my calories are starting to decrease (still slightly above maintenance).
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I think I've tried the whole line now.

The pasta sauces are terrible
Peanut butter spreads as well
Not big on their dressings

Definitely agree their syrups rock. And the choc/caramel dips.

Their BBQ sauce is really good as well, if you haven't tried that out yet
 
breezy11 said:
Nope, Walden Farms isn't related. TJ's has there own line of everything.

Nice. Some of it's pretty good and some isn't. The pancake/chocolate syrups and chocolate/caramel dips are probably my favorites.
Click to expand...

Driven2lift said:
I think I've tried the whole line now.

The pasta sauces are terrible
Peanut butter spreads as well
Not big on their dressings

Definitely agree their syrups rock. And the choc/caramel dips.

Their BBQ sauce is really good as well, if you haven't tried that out yet
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Thanks guys, will have to try some of the recommended out.
 
I wasn't a fan of their dressings either, but I didn't know there were other products.
 
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