breezy's training, supplementation, and food log
- Thread starter breezy11
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Swolbraham
Banned
Awesome article, especially regarding fat intake. Towards the end of my cut when it got lower I was starting to feel a difference. And I'm in the market to get rid of nuts lol gonna look into red palm oil. Or avocado oil. I love MCTs and Natty PB but need to spice it up
gokix811
Well-known member
Great article. I like how he recommends macaroons ;D
booneman77
Legend
Great read. Fats make so much of a difference for me as well. I felt better on full keto at the end of my cut then I ever did with more cals on a normal bro split.
breezy11
Well-known member
Definitely check out all the benefits of red palm. I usually have at least a tbsp. each of organic red palm oil and unrefined coconut oil daily. Sometimes I alternate days where I use one or the other.
Yup, it's a few years old, but his recommendations haven't changed much. Check yo self.
Yeah, getting the right fats in your diet can be very beneficial. I wouldn't consider the MD Diet a high fat one though. He doesn't have set macros that he uses when putting diets together either; they just end up that way once everything is in place.
breezy11
Well-known member
I had a very busy first half of the week, which is thankfully starting to slow down. This morning's session was secondary legs, with a focus on hamstrings. Here's a little of everything that was done, besides some calve work.
Hamstring Dominant Giant Sets: None of these were taken to complete failure, as the main goal was to fill my legs with blood and get a strong pump. I did 3 warm-up rounds to get loose and bump up the weights, followed by 4 working rounds. Stiff-legged deads were done with constant tension to around 3/4 lockout. I could've increased the ROM slightly, but stopped when my head tapped the top of the machine. For the Smith squats, my feet were kept wide and toes were pointed out, which helped involve the adductors. A slow eccentric was used on these as well.
warm-up round:
[video=youtube_share;wmuBehXMELE]http://youtu.be/wmuBehXMELE[/video]
3rd work round:
[video=youtube_share;LKUPNpmvn8M]http://youtu.be/LKUPNpmvn8M[/video]
Occluded Lying Leg Curls: I did 4 rounds with about 30 seconds between each (20,15,15,15). 2 sets of standard lying leg curls were down before the occlusion work.
[video=youtube_share;2RFpuTL5SHo]http://youtu.be/2RFpuTL5SHo[/video]
Hamstring Dominant Giant Sets: None of these were taken to complete failure, as the main goal was to fill my legs with blood and get a strong pump. I did 3 warm-up rounds to get loose and bump up the weights, followed by 4 working rounds. Stiff-legged deads were done with constant tension to around 3/4 lockout. I could've increased the ROM slightly, but stopped when my head tapped the top of the machine. For the Smith squats, my feet were kept wide and toes were pointed out, which helped involve the adductors. A slow eccentric was used on these as well.
warm-up round:
[video=youtube_share;wmuBehXMELE]http://youtu.be/wmuBehXMELE[/video]
3rd work round:
[video=youtube_share;LKUPNpmvn8M]http://youtu.be/LKUPNpmvn8M[/video]
Occluded Lying Leg Curls: I did 4 rounds with about 30 seconds between each (20,15,15,15). 2 sets of standard lying leg curls were down before the occlusion work.
[video=youtube_share;2RFpuTL5SHo]http://youtu.be/2RFpuTL5SHo[/video]
Swolbraham
Banned
Just got avocado oil cause I couldn't fine red palm :/ im doing 1/2 tbsp of that and MCT oil before bed with select froyo
breezy11
Well-known member
That's too bad. You can definitely find it a Whole Foods if that's an option for you. I use Nutiva Organic Red Palm. I don't think I've actually used avocado oil before.
breezy11
Well-known member
I worked light chest/shoulders this morning. It was a pretty quick session, but felt effective.
The entire chest portion was going to be 8x8 (after working to a tough 8) on a chest press machine with band over and backs between sets, but I added in a couple sets of this upper chest combo. I've been trying to experiment with movements where the impact is greatly felt on my upper/inner chest, and this has been my go-to for a couple weeks.
[video=youtube_share;kqUtoXo_5Ek]http://youtu.be/kqUtoXo_5Ek[/video]
Part of my shoulder work included cage presses. I was originally going to stay around 185 or below and focus solely on explosiveness, but strength and the added weight felt great, so I went with it. I'm not sure that I've gone this heavy with these before, at least not without using a good amount of momentum to drive the weight.
[video=youtube_share;7niEUe7QxmU]http://youtu.be/7niEUe7QxmU[/video]
The entire chest portion was going to be 8x8 (after working to a tough 8) on a chest press machine with band over and backs between sets, but I added in a couple sets of this upper chest combo. I've been trying to experiment with movements where the impact is greatly felt on my upper/inner chest, and this has been my go-to for a couple weeks.
[video=youtube_share;kqUtoXo_5Ek]http://youtu.be/kqUtoXo_5Ek[/video]
Part of my shoulder work included cage presses. I was originally going to stay around 185 or below and focus solely on explosiveness, but strength and the added weight felt great, so I went with it. I'm not sure that I've gone this heavy with these before, at least not without using a good amount of momentum to drive the weight.
[video=youtube_share;7niEUe7QxmU]http://youtu.be/7niEUe7QxmU[/video]
gokix811
Well-known member
Yup, it's a few years old, but his recommendations haven't changed much. Check yo self.
:O Say that to my face!
breezy11
Well-known member
breezy11
Well-known member
This afternoon was secondary back. I threw together 7 exercises for 3 sets each (plus a few warm-up sets if necessary). Nothing heavy, but my back was lit up pretty good.
I did the following:
1. HS Unilateral Leg Press Row
2.Banded Meadows Row Variation: Love these. 10lbs is plenty of weight if done correctly
[video=youtube_share;bwObi-UeKTc]http://youtu.be/bwObi-UeKTc[/video]
2. Dante Rows: warm-up set shown, but didn't go much heavier
[video=youtube_share;AKlqWHZ7u30]http://youtu.be/AKlqWHZ7u30[/video]
4. Decline DB Pullovers
[video=youtube_share;kVaRYRzzy34]http://youtu.be/kVaRYRzzy34[/video]
5. Dual Rope Straight-Arm Pulldowns
[video=youtube_share;w1YLPEK2YT8]http://youtu.be/w1YLPEK2YT8[/video]
6. Cheater Machine Pull-Ups
I did the following:
1. HS Unilateral Leg Press Row
2.Banded Meadows Row Variation: Love these. 10lbs is plenty of weight if done correctly
[video=youtube_share;bwObi-UeKTc]http://youtu.be/bwObi-UeKTc[/video]
2. Dante Rows: warm-up set shown, but didn't go much heavier
[video=youtube_share;AKlqWHZ7u30]http://youtu.be/AKlqWHZ7u30[/video]
4. Decline DB Pullovers
[video=youtube_share;kVaRYRzzy34]http://youtu.be/kVaRYRzzy34[/video]
5. Dual Rope Straight-Arm Pulldowns
[video=youtube_share;w1YLPEK2YT8]http://youtu.be/w1YLPEK2YT8[/video]
6. Cheater Machine Pull-Ups
breezy11
Well-known member
Yesterday was a day off from training and I worked arms this morning. Nothing too exciting (it's arms 
), but the video below shows a good combination to hammer the tris. Bicep exercises have included a ton of fat bar and/or Grip Force work the last few weeks.
Bench Dips/Banded Smith JM Press Variation Superset
[video=youtube_share;qNzmpidsjn0]http://youtu.be/qNzmpidsjn0[/video]
), but the video below shows a good combination to hammer the tris. Bicep exercises have included a ton of fat bar and/or Grip Force work the last few weeks.Bench Dips/Banded Smith JM Press Variation Superset
[video=youtube_share;qNzmpidsjn0]http://youtu.be/qNzmpidsjn0[/video]
breezy11
Well-known member
Heavy legs this morning was tough. The exercises done, how they were performed, and the order they were in, had me hurting pretty fast. I got through everything in one piece though. There was added pressure from a film crew, shooting another episode of "Boston's Finest" as well. 
The session started with a bunch of leg curls on short rest followed by banded leg press. Parts of the rest of the session are shown in the videos below (done in the order shown).
Heavy DB Walking Lunges: These were done one leg at a time for 8-10 reps per leg.
[video=youtube_share;HSw5mssyHnY]http://youtu.be/HSw5mssyHnY[/video]
Heel Elevated Front Squats (deep): I quickly worked up to a tough 8 and did 4 sets with that weight (this is a warm-up set)
[video=youtube_share;sxsMBM8EQ2U]http://youtu.be/sxsMBM8EQ2U[/video]
BB Stiff Legged Deads: I think this was the first time I've done these for sets of 20. Great time.
[video=youtube_share;awexVbIbfow]http://youtu.be/awexVbIbfow[/video]
The session started with a bunch of leg curls on short rest followed by banded leg press. Parts of the rest of the session are shown in the videos below (done in the order shown).
Heavy DB Walking Lunges: These were done one leg at a time for 8-10 reps per leg.
[video=youtube_share;HSw5mssyHnY]http://youtu.be/HSw5mssyHnY[/video]
Heel Elevated Front Squats (deep): I quickly worked up to a tough 8 and did 4 sets with that weight (this is a warm-up set)
[video=youtube_share;sxsMBM8EQ2U]http://youtu.be/sxsMBM8EQ2U[/video]
BB Stiff Legged Deads: I think this was the first time I've done these for sets of 20. Great time.
[video=youtube_share;awexVbIbfow]http://youtu.be/awexVbIbfow[/video]
Swolbraham
Banned
Heavy legs this morning was tough. The exercises done, how they were performed, and the order they were in, had me hurting pretty fast. I got through everything in one piece though. There was added pressure from a film crew, shooting another episode of "Boston's Finest" as well.
The session started with a bunch of leg curls on short rest followed by banded leg press. Parts of the rest of the session are shown in the videos below (done in the order shown).
Heavy DB Walking Lunges: These were done one leg at a time for 8-10 reps per leg.
[video=youtube_share;HSw5mssyHnY]http://youtu.be/HSw5mssyHnY[/video]
Heel Elevated Front Squats (deep): I quickly worked up to a tough 8 and did 4 sets with that weight (this is a warm-up set)
[video=youtube_share;sxsMBM8EQ2U]http://youtu.be/sxsMBM8EQ2U[/video]
BB Stiff Legged Deads: I think this was the first time I've done these for sets of 20. Great time.
[video=youtube_share;awexVbIbfow]http://youtu.be/awexVbIbfow[/video]
Love stiff leg Deads, never tried high rep. Imma give it a while Friday for my hyper session
breezy11
Well-known member
booneman77
Legend
I added sldl to my routine about 3mo ago and I think I like them better then regular deads now ha. The stretch is just soooo good. I was literally heartbroken when I hurt my hamstring and couldn't do them for a few weeks. That was the first ex I added back when I felt healthy enough.
gokix811
Well-known member
Dat face at :30 seconds says it all!
breezy11
Well-known member
You could try loading up the bar with 25lb plates (instead of 45lb plates) if you really want to work the stretch.
That was only the 1st set.
breezy11
Well-known member
Heavy chest/shoulders days typically include another muscle or two as well. Today's session was a mix of chest, triceps, shoulders, and back, with chest being the main focus. My weight hasn't changed much over the last month, but calories and strength are recently up. Hopefully, some changes in LBM will soon follow.
Here's a few exercises from this morning:
Flat DB Bench: These were done with constant tension. I worked up with sets of 10 until failing to hit 10 (50x10, 70x10, 80x10, 90x10, 100x10, 110x10, 115x10, 120x9). I believe the video shows sets with 100, 110, and 120.
[video=youtube_share;oWbSX1L9bqE]http://youtu.be/oWbSX1L9bqE[/video]
Incline BB Bench: These were done with constant tension as well. I worked up to a tough 6 and did 3 sets with that weight. For the 4th working set, I added more weight for a set of 5. I'm not sure if I'd ever attempted 275 on incline bench (without reverse bands), but strength felt good, so I went for it. The video shows a warm-up set with 225, the 3rd of 3 sets at 245, and the final set at 275.
[video=youtube_share;Jm4u5P4BXJc]http://youtu.be/Jm4u5P4BXJc[/video]
V-Bar Pushdowns/Close Grip Pushups (feet elevated): This was the 5th round of 5 total rounds. My feet are on a 1' box, which didn't make it into the video.
[video=youtube_share;WcQUXGQoL0s]http://youtu.be/WcQUXGQoL0s[/video]
Here's a few exercises from this morning:
Flat DB Bench: These were done with constant tension. I worked up with sets of 10 until failing to hit 10 (50x10, 70x10, 80x10, 90x10, 100x10, 110x10, 115x10, 120x9). I believe the video shows sets with 100, 110, and 120.
[video=youtube_share;oWbSX1L9bqE]http://youtu.be/oWbSX1L9bqE[/video]
Incline BB Bench: These were done with constant tension as well. I worked up to a tough 6 and did 3 sets with that weight. For the 4th working set, I added more weight for a set of 5. I'm not sure if I'd ever attempted 275 on incline bench (without reverse bands), but strength felt good, so I went for it. The video shows a warm-up set with 225, the 3rd of 3 sets at 245, and the final set at 275.
[video=youtube_share;Jm4u5P4BXJc]http://youtu.be/Jm4u5P4BXJc[/video]
V-Bar Pushdowns/Close Grip Pushups (feet elevated): This was the 5th round of 5 total rounds. My feet are on a 1' box, which didn't make it into the video.
[video=youtube_share;WcQUXGQoL0s]http://youtu.be/WcQUXGQoL0s[/video]
breezy11
Well-known member
This morning's back session was one of the toughest in a while. It was basically death by deadlift, which I'd been looking forward to all week.
Here's a some of what was accomplished:
Smith Rest-Pause Rows/Single Arm \Cable Rows (supersets): Rows were performed from a dead-stop at mid-shin level. The key to the cable rows was making sure I was lined up in a way that I could drive my elbow straight back and flex my lat hard. This was done by keeping my leg opposite the rowing arm off to the side, and sitting slightly over to that side as well.
[video=youtube_share;u-YGnu-5HoI]http://youtu.be/u-YGnu-5HoI[/video]
Deadlift Shrugs: 3 shrugs were done per deadlift. I worked up with sets of 6 (6 deads/18 shrugs) to 365, and stayed at that weight for 4 sets.
[video=youtube_share;u6D0TswocRo]http://youtu.be/u6D0TswocRo[/video]
(more) Deadlift Shrugs: I bumped the weight up to 405 for 5 minutes of single deads with a single shrug. There was a 10 count between each, which turned into a 12 count during the final 2 minutes (probably 10 "seconds"). The video shows about 2 minutes, which is more than enough to get an idea of how these were done. This was brutal after all the previous deads and felt like it took an hour.
[video=youtube_share;efYVaZkJDUU]http://youtu.be/efYVaZkJDUU[/video]
Here's a some of what was accomplished:
Smith Rest-Pause Rows/Single Arm \Cable Rows (supersets): Rows were performed from a dead-stop at mid-shin level. The key to the cable rows was making sure I was lined up in a way that I could drive my elbow straight back and flex my lat hard. This was done by keeping my leg opposite the rowing arm off to the side, and sitting slightly over to that side as well.
[video=youtube_share;u-YGnu-5HoI]http://youtu.be/u-YGnu-5HoI[/video]
Deadlift Shrugs: 3 shrugs were done per deadlift. I worked up with sets of 6 (6 deads/18 shrugs) to 365, and stayed at that weight for 4 sets.
[video=youtube_share;u6D0TswocRo]http://youtu.be/u6D0TswocRo[/video]
(more) Deadlift Shrugs: I bumped the weight up to 405 for 5 minutes of single deads with a single shrug. There was a 10 count between each, which turned into a 12 count during the final 2 minutes (probably 10 "seconds"). The video shows about 2 minutes, which is more than enough to get an idea of how these were done. This was brutal after all the previous deads and felt like it took an hour.
[video=youtube_share;efYVaZkJDUU]http://youtu.be/efYVaZkJDUU[/video]
wasme
Legend
lol, why does this not surprise me. Will check out the vids after work...
breezy11
Well-known member
lol it'd been a while since I got to do some type of challenge set with deads. At least it felt like it.
Yeah, they start getting tough. I wasn't sure how much weight I should use (especially with the shrug combo), but it worked out. Nice, I don't know many reps I ended up with by the end.
Thanks dude. The rest was great as well. Hyperextensions to failure were right after the dead/shrug marathon.
Swolbraham
Banned
hey breezy, would this be a good red palm oil in your opinion: Invalid Link Removed
and do you refrigerate yours or leave it room temp?
and do you refrigerate yours or leave it room temp?
breezy11
Well-known member
Looks alright to me. Organic and unrefined are the two things I look for (same with coconut oil). You don't need to refrigerate it, but its recommended to store in a cool, dry, dark place. I think Nutiva guarantees theirs fresh for at least a year after its made. Don't worry if it has "spots" and the color/texture isn't consistent because that's normal. It can stain too, so don't make a mess with it.
breezy11
Well-known member
Long weekend...of work for me. I should be able to train tomorrow and Sunday, but Monday will have to be a day off.
I hit legs for a secondary session tonight, which went well. No videos because my YouTube got shutdown. No clue why, but I'll be pissed if all of my videos are gone for good. I had to get a verification code from Google this morning to access my gmail (due to "suspicious activity" on my account), so I'm thinking they could be related. I sent an email to hopefully get youtube back, but haven't heard anything yet.
I hit legs for a secondary session tonight, which went well. No videos because my YouTube got shutdown. No clue why, but I'll be pissed if all of my videos are gone for good. I had to get a verification code from Google this morning to access my gmail (due to "suspicious activity" on my account), so I'm thinking they could be related. I sent an email to hopefully get youtube back, but haven't heard anything yet.
wasme
Legend
That is crazy. I always check your youtube channel and meadows for exercise form. Hope that gets sorted out.
breezy11
Well-known member
Yeah, me too. I use it quite often when introducing an exercise to someone.
booneman77
Legend
Breezy you're cream of wheat cooking tip was perfect. 30sec at a time and stir in between and all is well.
Having one of your type of pwo meals with CoW with some wf choc syrup, jif pb cereal, and a shake for "milk".
Having one of your type of pwo meals with CoW with some wf choc syrup, jif pb cereal, and a shake for "milk".
breezy11
Well-known member
Good to hear man. Yeah, it can go south fast, so breaking up the cooking time like that is a big help.
I had my usual CoR, protein, and almond butter before today's session. Always look forward to it.
booneman77
Legend
Is there much of a diff between cor and cow?
breezy11
Well-known member
I'd imagine they taste somewhat different, but have never tried CoW. My stomach seems to prefer rice in general though.
Driven2lift
Legend
CoW has a stronger taste to it, like a whole grain bread does
CoR is pretty tasteless
breezy11
Well-known member
Makes sense. That should give CoR a slight advantage when it comes to different mixing options.
breezy11
Well-known member
Heavy legs was brutal tonight, leaving me nauseous and unable to think straight. I recorded a couple videos, but haven't heard from Google about my YouTube account. I tried posting them on instagram, but soon realized they get cut off after 15 seconds. Not cool because they were 3 and 4 minute drop sets.
Anyways, here's what was done:
Seated Leg Curls: 5 sets pyramiding up and finishing with one high rep set
Leg Press: worked up to a heavy 10, did another set of 10 at that weight with a drop of 8, 8, and 25 reps.
Smith Squats: quickly worked up to a heavy 8, did another set of 8 with a drop of 6 and 10 reps
Hack Squats: 3 sets of 8, rest-pause style with a slow eccentric and no lockout
BB Stiff Deads: 2 sets of 20
Anyways, here's what was done:
Seated Leg Curls: 5 sets pyramiding up and finishing with one high rep set
Leg Press: worked up to a heavy 10, did another set of 10 at that weight with a drop of 8, 8, and 25 reps.
Smith Squats: quickly worked up to a heavy 8, did another set of 8 with a drop of 6 and 10 reps
Hack Squats: 3 sets of 8, rest-pause style with a slow eccentric and no lockout
BB Stiff Deads: 2 sets of 20
Swolbraham
Banned
tried those 20 rep stiff deads... my god. bending over the next morning was a chore, my poor dog almost didnt get fed
breezy11
Well-known member
Lol they're rough. Hopefully, the issue was with your hamstrings and not your lower back.
Yeah, they certainly didn't help. I was ready to puke and in a daze after the leg press though.
Swolbraham
Banned
lol all hams and hiney. my ass was dead. i've been focusing more on the flex at the end of each rep, helps me feel the muscle more, quads after high rep squats were dead
breezy11
Well-known member
Nice. I was stopping just shy of lockout to keep constant tension on the hams, but will focus on the top half and flex my glutes as well.
Thanks dude. Good to see you around!
booneman77
Legend
Report: TOO MUCH MAN, INTERNET CANT HANDLE IT
breezy11
Well-known member
Not sure what happened. I tried to access my gmail and received a message saying that there was possibly suspicious activity on my account and a verification code was needed to log in. I got back into my email, but my youtube channel was shutdown and still is. I sent a message to Google saying that I thought it was done in error, but haven't heard back yet. I'm trying to upload videos through a different site for now.
Thanks man. The program is awesome and easily the toughest I've done.
That must be it.
breezy11
Well-known member
No YouTube yet, but I'm back in business.
Here's one of the sets from the end of today's back session. This was immediately following 6 sets of a deadlift/shrug hybrid movement (one motion like Meadow's Reeves variation). I'll have a video of them later, along with a few others from this week.
[video=vimeo;105376393]http://vimeo.com/105376393[/video]
Here's one of the sets from the end of today's back session. This was immediately following 6 sets of a deadlift/shrug hybrid movement (one motion like Meadow's Reeves variation). I'll have a video of them later, along with a few others from this week.
[video=vimeo;105376393]http://vimeo.com/105376393[/video]
gokix811
Well-known member
The Interwebz could take some notes.
kbayne
Legend
I had a surprise from PES show up before yesterday's chest/shoulder session. Loved it, and I have some more for arm day.
I wonder what it could have been
.