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breezy's training, supplementation, and food log

Here's some pics from today. My conditioning is a little behind where I was at this point last prep, but I was also ready about 2 weeks early, and weighed a good amount less. I'm questioning if I may have been a little too lean for physique last time around as well. Either way, I'll continue to get things dialed in over the next couple of weeks and will have another 5 weeks after that to make adjustments before Team Universe. These were taken after 2 days of keeping carbs at or below 110g (all peri-workout), before having any today, and prior to training. I'm actually very flat and depleted, which was obvious once I blew up and vascularity exploded, post-workout. I'll try to take more pics this week to show where I'm at after filling out a bit. The 700g of carbs that I'll be having this afternoon and evening should help take care of that.

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Today's workout was crazy. "Giant Sets" are incredibly brutal, but a ton of fun. I recommend checking out some info on Milos Sarcev's intense training techniques and intra "shakes". There are some good interviews, articles, and videos available.


Chest:
Incline Bench Press
Incline Dumbbell Press
Incline Flyes
Flat Bench Press
Dumbbell Flyes
High Pulley Cable Flyes (pulling down and in)
Push-ups

-3 rounds: 10 seconds between exercises / 2 mins between rounds

-each round took about 10 minutes total



Shoulders:
Banded DB Press
Standing DB Laterals
Incline DB Laterals
Band Over and Backs
Spidercrawls


-3 rounds: 10 seconds between exercises / 2 mins between rounds

-each round took about 7 minutes total
 
Jealous.


Of the crazy physique you've earned yourself and of the 700g of carbs. I would explode.
 
Driven2lift said:
Jealous.


Of the crazy physique you've earned yourself and of the 700g of carbs. I would explode.
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Haha thanks man. 700g isn't much of a task for me. I ate that much daily (sometimes more) for a couple months of the off season.

Montego1 said:
Look stellar breezy. What weight class btw? Lhw?
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Thanks Monte. Whatever class 5'11'' puts me in. I was around 205lbs this morning though (probably 210 tomorrow).

bean5er said:
Im pretty sure he's still doing physique monte.
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Yup. Since I'm qualified for the national level this year, I might as well shoot for a pro card.

Montego1 said:
Thought this was going to be a bbing comp. Woops
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It will eventually. ;)
 
Breezy your conditioning is sickening.(in a good way, how jason Genova says it )
I think you honestly might be too lean right now.. Conditioning is nothing to worry about for you at this point.
 
wasme said:
Looking impressive Breezy. I'd say you are right on track!
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Thanks wasme.


pete8407 said:
You look great man! I love those giant sets.
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Thanks bud. I did some more for today's back session.

aceroni said:
Breezy your conditioning is sickening.(in a good way, how jason Genova says it )
I think you honestly might be too lean right now.. Conditioning is nothing to worry about for you at this point.
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Thanks ace. I'll still get a little leaner, but not bad for absolutely zero cardio until recently. I'm still under 10 (30 minute) sessions total for the entire prep.
 
Dang Breezy! I think you need to just do some bodybuilding competitions...you do an awesome job shredding up. :thumbsup:
 
bolt10 said:
Dang Breezy! I think you need to just do some bodybuilding competitions...you do an awesome job shredding up. :thumbsup:
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Thanks bolt! I definitely plan on it in the future; maybe before the end of this year, unless I decide to give myself some time to grow. It'd be nice if I was allowed to flex on stage. :)

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This morning's back session involved more giant sets. I pushed through 4 tough rounds of the following:


Neutral Grip Pulldowns
Close Grip Cable Rows
Explosive Smith Rows
DB Pullovers
Prone DB Shrugs
High-Pulley Face Pulls
Modified Rack Deads (last set was singles, starting with a 5 count between reps, which eventually was a 10 count)
 
breezy11 said:
Thanks bolt! I definitely plan on it in the future; maybe before the end of this year, unless I decide to give myself some time to grow. It'd be nice if I was allowed to flex on stage. :)

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)
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This is after your refeed... you look swole as hell! And i didnt realize you cant flex on stage?
 
Dam Matt! Damn!

All I can say.
 
pete8407 said:
You look sick man, great pic!!!!! That giant set is great as well
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Thanks pete.

wasme said:
This is after your refeed... you look swole as hell! And i didnt realize you cant flex on stage?
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Yeah, and my weight actually dropped a little. I'm going to have carbs on the higher end today as well, but not like yesterday. I don't have the same chest/shoulder pump as yesterday (trained back), but vascularity and fullness look better overall. You kind of have to "secretly flex" lol.
 
Nice development.
 
breezy11 said:
Thanks bolt! I definitely plan on it in the future; maybe before the end of this year, unless I decide to give myself some time to grow. It'd be nice if I was allowed to flex on stage. :)

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100775"/>

This morning's back session involved more giant sets. I pushed through 4 tough rounds of the following:

Neutral Grip Pulldowns
Close Grip Cable Rows
Explosive Smith Rows
DB Pullovers
Prone DB Shrugs
High-Pulley Face Pulls
Modified Rack Deads (last set was singles, starting with a 5 count between reps, which eventually was a 10 count)
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What hokie said.
You can tell there's been many years of hard work here.

That vascularity and dryness is unreal. Are you using erase yet?
 
Looking shredded buddy. No surprise though I guess lol
 
Anyway to get a shot of your back? Just curious :).
 
I would love to know your meal plan right now, unless it's a secret, I understand. It's obviously working really well for you and you have it dialed in. I would like to compete in physique but my wife and friends think I don't have enough muscle, like I'm not big enough. I love my support:/ I guess that's why I have you guys:)
 
HokiePride said:
Nice development.
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Thanks Hokie. Good to see you around.


aceroni said:
What hokie said.
You can tell there's been many years of hard work here.

That vascularity and dryness is unreal. Are you using erase yet?
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Thanks, 18 years and counting.

I started EP on Friday or Saturday, so it's been less than a week.

Danb2285 said:
Looking shredded buddy. No surprise though I guess lol
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Lol thanks bud.

kbayne said:
Anyway to get a shot of your back? Just curious :).
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I don't have any now, but will see what I can do.

pete8407 said:
I would love to know your meal plan right now, unless it's a secret, I understand. It's obviously working really well for you and you have it dialed in. I would like to compete in physique but my wife and friends think I don't have enough muscle, like I'm not big enough. I love my support:/ I guess that's why I have you guys:)
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I don't have time to go into detail, but I eat a good mix of carbs (a ton of them), protein, and healthy fats. Diets are highly individual and what I do wouldn't work for many people either. Just put in the work, Pete :thumbsup:. My closest friend that lifts is DW (he lives across the country) and I don't have "support" from family or other friends either. I drive to my competitions solo, without a single person there to support me as well. It's an individual "sport" anyways.

Sean1332 said:
I'd hit it.

I mean...you're lookin swole buddy.
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Thanks Sean

Distilled Water said:
Get leaner you fat pu$$y
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Right back at ya. :)
 
Montego1 said:
Watching you two get show ready has me fired up again! Lol. Just under ten weeks myself.
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I'm starting to get pretty fired up as well. It'll be showtime before you know it brother. Good luck!


Quick, but insane arm session, pump, and update tonight. Go B's!


More giant sets...

Rope Pushdowns (constant tension)
Pronated Kickbacks (hard flex)
DB Curls (strict form/very hard flex)
BB Curls (3 second eccentric/hard flex)
Single Arm Pushdowns (hard flex)
Bench Dips (constant tension)
Lying EZ Bar Extensions (constant tension)
Reverse EZ Bar Curls (full ROM/strict form)
EZ Bar Preacher Curls (working top half of movement/hard flex at the top)
Reverse EZ Bar Curls (working bottom half of movement/pumping style)

-4 rounds total: 10 seconds between exercises / 2 minutes between rounds

-pretty sure this caused the most intense arm pump of my life :eek:
 
breezy11 said:
I'm starting to get pretty fired up as well. It'll be showtime before you know it brother. Good luck! Quick, but insane arm session, pump, and update tonight. Go B's! More giant sets... Rope Pushdowns (constant tension) Pronated Kickbacks (hard flex) DB Curls (strict form/very hard flex) BB Curls (3 second eccentric/hard flex) Single Arm Pushdowns (hard flex) Bench Dips (constant tension) Lying EZ Bar Extensions (constant tension) Reverse EZ Bar Curls (full ROM/strict form) EZ Bar Preacher Curls (working top half of movement/hard flex at the top) Reverse EZ Bar Curls (working bottom half of movement/pumping style) -4 rounds total: 10 seconds between exercises / 2 minutes between rounds -pretty sure this caused the most intense arm pump of my life :eek:
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Damn! That pump had to be insane. 4 total rounds is a lot of volume, I've done giant sets like that but it was only 2 sets:) your right it is an individual sport, it would just be cool have have someone close with the same motivation for training, diet, etc.
 
pete8407 said:
Damn! That pump had to be insane. 4 total rounds is a lot of volume, I've done giant sets like that but it was only 2 sets:) your right it is an individual sport, it would just be cool have have someone close with the same motivation for training, diet, etc.
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Yup, the pump was pretty crazy. I was planning on 3 rounds, but decided to keep going at the last minute. Yeah, it could help keep you motivated.


wasme said:
Crazy arm session Matt.

Overtime...ugh! Let's go Boys
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wasme said:
Thank god they scored man..... phew!
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Thanks wasme. That was stressful and would've been very depressing. Tomorrow night should be great.
 
I just got back from today's leg session. Intensity is still through the roof, despite being 2 weeks out from my competition.


Seated Leg Curls
40x20
60x20
90x10
100x10
120x10
140x10, 80x10, 40x20


Front Squat
135x10
185x10
225x10
245x8
275x8

Front Pause Squat / Back Pause Squat / Heel Elevated DB Squat
275x4 / 275x4 / 50x12
275x4 / 275x4 / 50x12
275x4 / 275x4 / 50x11
275x4 / 275x4 / 50x10

-5 count pauses on front and back squats

-constant tension (no lockout) on heel elevated DB squats

-no rest between exercises / about 2 minutes between tri-sets




Occluded Giant Set

Hack Squats x25 (constant tension)
Seated Leg Press Machine x25 (frog stance)
Leg Extensions x20 (pumping stlye)
Lying Leg Curls x20 (pumping style)
Walking BW Lunges x failure (5 second eccentric)


-This was extremely tough. I kept pushing through with the lunges until I slowly crumbled to the ground.


Occlusion training may improve recovery as well:
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Quick nutrition/training reflection:

I was looking over some of my nutrition/training/body comp "stats" from last prep, the off season, and this current prep. After breaking down and comparing things, I'm extremely happy with the way everything has worked out. I should average just over 3600 calories per day this week, which is the lowest I've averaged throughout prep and considerably higher than my average at this point last prep. I didn't waste any time implementing my off season nutrition plan, which got my caloric intake to a very high level while staying fairly lean, and set my metabolism on fire, which is still going strong (thanks to prep nutrition/training plan as well). This has been a big help with maintaining a very high level of training intensity and I believe my level of training has helped fuel my metabolism in return. The overall difference I've seen with training and body composition changes has been huge. At 2 weeks out before my last competition, I was struggling just to get anything accomplished in the gym and the amount of weight/muscle lost was considerably different. As of now, I'm still weighing a little more than I did at 12+ weeks out from the first show. Cardio has been minimal, which is fantastic, considering I don't like doing it. This morning included the 10th, 30 minute LISS session of this entire prep. Once these next couple of shows are over, I should be in great shape to start the off season plan again and keep progress moving. :thumbsup:
 
This short rant is directed towards trainers, but I think can be applied to "trainees" as well (for both training and nutrition):



Alexander Juan Antonio Cortes


"TRAINERS DONT NEED MORE "TOOLS" IN THE TOOLBOX

You know why you dont? Because if you barely know how to use a hammer, how is adding more tools going to help you?

And I know what the counter argument is


"IF ALL YOU HAVE IS A HAMMER, EVERYTHING LOOKS LIKE A NAIL"

Riddle me this then-> BUT WHAT IF ALL YOU ACTUALLY NEED IS A HAMMER AND NAILS??

No one ever asks that question, they just nod in agreement and assume everything is more complicated than it is and requires more "tools" than necessary for the job.

You hear it constantly, the more "tools" you have, the better you can get the job done as a trainer or a coach.

But its a fallacy, since by and large, the problem for most trainers Ive seen is not a lack of "tools", its a lack of knowing how to use ONE tool in the first place.

Ive attended enough conferences and workshops to see people showing up to "fill up their toolbox". But they dont actually learn how to effectively use the "tools" being shown. Its just another thing that confuses them and makes them a less effective trainer, because they dont have objective comprehension of what they are being taught.

Until you can build something using a hammer and nails, you dont need to worry about being able to use an Impact Drill and saw welding torch and whatever else you think you need."

Article on this shall be forthcoming on Elitefts next month

‪#‎Elitefts‬ ‪#‎Mountaindogdiet
 
wasme said:
So true...

Nice leg session.. The occluded giant set must have had your legs tearing through the skin.
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Definitely.

Thanks, wasme. It was ridiculous. I was given a "slow clap" from a Masters bodybuilder when I finally hit the floor lol.
 
Carbs.

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After going low carb yesterday, I'm seeing an immediate response from today's increase.


I hit chest/shoulders this afternoon and should have a training update posted later. Go B's!
 
Damn that leg session makes mine hurt just reading it. Great workout and then you throw that giant set in at the end, crazy! Great win for the B's last night!
 
Training has been going well. I did giant sets for chest/shoulders on Saturday and followed it up with a 900g carb refeed. Weight was unchanged the next day and fullness was lacking, so I added some more carbs yesterday as well. The giant sets seem to devour any amount of carbs/calories that I consume. No weight gain today either, but the plan is to keep carbs/calories lower for a few days and try to attack some fat.

Here's a pic from when I was mowing the lawn yesterday. I was looking pretty flat, especially for the amount of carbs consumed the day before. I also have a nice sunburn after my first exposure to sunlight this year. :)
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I took a break from giant sets yesterday and went with more of a standard back session.

Neutral Grip "In and Out" Pulldowns
10 wide + 10 mid + 10 close (pumping style)
5 wide + 5 mid + 5 close + 5 mid + 5 wide + 10 second iso-hold (hard flex)
5 wide + 5 mid + 5 close + 5 mid + 5 wide + 10 second iso-hold (hard flex)

3rd set: I was running out of steam on these towards the end.
[video=youtube;jT1fT48xiHM]http://www.youtube.com/watch?v=jT1fT48xiHM&list=UUYnPYjextCc5uO6XFlJNuRA&feature=share[/video]




Wide Pronated Low Rows
3 sets of 10

-straight bar: pulling towards upper abs to engage rhomboids and traps



High Pull Low Rows
3 sets of 15

-rope attachment



DB Pullovers
3 sets of 12



Banded Smith Rows
6 sets of 10

-constant tension

-3 sets bent-over 90 degrees with a wide grip / 3 sets bent-over 45 degrees with a mid grip



Scapulae Stretch Pulldowns
3 sets of 10



Dead Hang
2 minutes




Back to giant sets today.

Set 1:
Straight Bar Pushdowns
Pronated Kickbacks
Banded Elbows-Out Extensions
Banded BW Extensions

-3 rounds



Set 2:
Seated DB Curls
BB Drag Curls
Incline DB Concentration Curls

-3 rounds



Set 3 (occluded):
Rope Pushdowns
Hammer Curls
Bench Dips
EZ Bar Curls
Overhead Rope Extensions
Reverse EZ Bar Curls

-1 round

-Probably wrapped a little too tight because I was questioning if my arms would explode after the second exercise. :eek:


I might be onto something with the implementation of giant sets late in prep, as I found out this morning that Meadows has been having Amit Sapir do the same.


Go B's!
 
Very interesting with meadows doing the giant sets as well. The grass cutting pic looked great man. I do love the giant sets plus there alot of fun to do! You had a great workout there!
 
pete8407 said:
Very interesting with meadows doing the giant sets as well. The grass cutting pic looked great man. I do love the giant sets plus there alot of fun to do! You had a great workout there!
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Yeah, I knew he was a big fan of Milos Sarcev (for intra nutrition and intense training techniques) and working some giant sets into his sessions, but didn't know he already had other's doing them towards the end of prep. Thanks Pete.

wasme said:
Breezy, what the heck happened last night.... we'll get'em tomorrow.

Nice session brother! 900g ...sheesh lol
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Nothing good. We better, I'm not ready for the run to end.

Thanks man. Haha yeah, big difference from the 100g yesterday and 60g today. Made today's training a battle.
 
Energy was definitely lacking when I got to the gym and I wasn't sure how my session would go. Thankfully, after sipping on my intra mix during the first exercises, I started feeling good and pushed through an intense workout.


Banded HS Incline Press / Band Over and Backs
bands x10 / 15
50 + bands x10 / 15
70 + bands x10 / 15
90 + bands x10 / 15
120 + bands x10 + 10 seconds isotension /15 + 45 seconds band stretch

-full ROM / hard flex




Incline BB Bench (3 sec eccentric, 2 sec pause above chest, explosive concentric to 3/4 lockout)
Incline DB Press (constant tension)
Flat BB Bench (3 sec eccentric, 2 sec pause above chest, explosive concentric to 3/4 lockout)
Incline DB Twist Flyes
Stretch Pushups (between benches)

-2 rounds: 10 seconds between exercises / 2 minutes between sets




Incline BB Bench (wide-mid grip: pausing on chest for split second, exploding to lockout)
Flat BB Bench (wide-mid grip: pausing on chest for split second, exploding to lockout)
Incline BB Bench (super-wide grip: constant tension / pumping style)
Flat BB Bench (super-wide grip: constant tension / pumping style)
Stretch Pushups

-1 round: 10 seconds between exercises




One Arm Rear Delt Extensions (awesome)
Heavy Standing DB Swings
10 and 2 o'clock DB Laterals (cross between side laterals and front raises)
Band Pull Aparts
Band Bench Crawls

-3 rounds: 10 seconds between exercises / 2 minutes between sets



There's an example of the One Arm Rear Delt Extensions at the end of this video. They felt amazing:

[video=youtube_share;P6OlAyNIZgQ]http://youtu.be/P6OlAyNIZgQ[/video]
 
This is a long video, but shows the ridiculous level of intensity that Milos uses with his training...makes most of my giant sets look like a joke.

[video=youtube_share;YlKkBqBlf6U]http://youtu.be/YlKkBqBlf6U[/video]
 
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[video=youtube_share;F9oFBreZJeQ]http://youtu.be/F9oFBreZJeQ[/video]
 
[video=youtube_share;5G0UVliSw6s]http://youtu.be/5G0UVliSw6s[/video]
 
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