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HBCD & EAA/Peptapro log. Breezy & DW journey to ELITE

bolt10 said:
Brb nothing matters But does my supp schedule look good? Hahaha ;)
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I sit in front of probably 10 kids a month. They're all about 5'9 and 160-170lbs and 15+bf% and tell me they spend 150-200/month on supps and want to look like me...

They'd rather spend it on that than the same amount for a trainer with structure programs, diet and cardio regimen.


It's baffling
 
Arm pump today. Weights still climbing

Hammer Strength Curls
EZ Bar Pushdowns
4 rounds of 15

DB hammer curl (2sec squeeze)
Single arm overhead rope extension
4 rounds of 20

Seated DB curls
Double rope press down
Close Grip Push Ups
4 rounds of 12

I'm going to bring carbs down to earth. Probably down closer to 500 with most being peri workout again increase fats away from training to make up the caloric difference. Was trace with fats when carbs were up around a grand :cool:
 
Distilled Water said:
You know you're in full swing off season when after a cheat meal...you're down a couple ticks on the scale.
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Always awesome to see on the scale after the cheat which I am sure was epic
 
If I see a bump in weight it takes 2 days to show up a lot of the time. Big cheat tonight...on an off day. :shocked:

The gym isn't open when I'm not working and a cheat appears to be needed.
 
breezy11 said:
If I see a bump in weight it takes 2 days to show up a lot of the time. Big cheat tonight...on an off day. :shocked:

The gym isn't open when I'm not working and a cheat appears to be needed.
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How often do you do a cheat? What's your go to also lol I only imagine what kind of serious you guys could do
 
Swolbraham said:
How often do you do a cheat? What's your go to also lol I only imagine what kind of serious you guys could do
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I have a decent bump in calories every few days and currently a bigger "dirty" cheat usually once per week. There are times like yesterday when I check my weight before bed and its the same or sometimes less than when I woke up (after a ton of food/water) and an "emergency" cheat is implemented (do this during prep if weight takes a big hit too). I don't really go planning ahead and think about a cheat meal all week. They're more based on what I'm seeing (scale, mirror, performance, etc.) and "as needed".

My calorie bump meal has been 5oz brown rice pasta (that's a lot), 8oz lean gfb, 3 turkey meatballs, 2/3 cup marinara, diced onions+peppers, and 1/3 cup ff mozzarella (instead of meat/rice/veggies). My real cheat tonight will be a pizza and a pint of ice cream, in addition to that pasta meal.

I currently need around 6000 cals to maintain weight. Haven't had time to eat since 9am and I'm getting pissed.

I also don't recommend anyone just following the same diet strategy. It's highly individual and what works for one could very well make someone else fat, and pretty fast.
 
breezy11 said:
I have a decent bump in calories every few days and currently a bigger "dirty" cheat usually once per week. There are times like yesterday when I check my weight before bed and its the same or sometimes less than when I woke up (after a ton of food/water) and an "emergency" cheat is implemented (do this during prep if weight takes a big hit too). I don't really go planning ahead and think about a cheat meal all week. They're more based on what I'm seeing (scale, mirror, performance, etc.) and "as needed". My calorie bump meal has been 5oz brown rice pasta (that's a lot), 8oz lean gfb, 3 turkey meatballs, 2/3 cup marinara, diced onions+peppers, and 1/3 cup ff mozzarella (instead of meat/rice/veggies). My real cheat tonight will be a pizza and a pint of ice cream, in addition to that pasta meal. I currently need around 6000 cals to maintain weight. Haven't had time to eat since 9am and I'm getting pissed. I also don't recommend anyone just following the same diet strategy. It's highly individual and what works for one could very well make someone else fat, and pretty fast.
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Pizza and ice cream. Seems like a horrible time :)
 
breezy11 said:
I have a decent bump in calories every few days and currently a bigger "dirty" cheat usually once per week. There are times like yesterday when I check my weight before bed and its the same or sometimes less than when I woke up (after a ton of food/water) and an "emergency" cheat is implemented (do this during prep if weight takes a big hit too). I don't really go planning ahead and think about a cheat meal all week. They're more based on what I'm seeing (scale, mirror, performance, etc.) and "as needed".

My calorie bump meal has been 5oz brown rice pasta (that's a lot), 8oz lean gfb, 3 turkey meatballs, 2/3 cup marinara, diced onions+peppers, and 1/3 cup ff mozzarella (instead of meat/rice/veggies). My real cheat tonight will be a pizza and a pint of ice cream, in addition to that pasta meal.

I currently need around 6000 cals to maintain weight. Haven't had time to eat since 9am and I'm getting pissed.

I also don't recommend anyone just following the same diet strategy. It's highly individual and what works for one could very well make someone else fat, and pretty fast.
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haha interested to see what protocl / how it goes when we start!
 
breezy11 said:
I have a decent bump in calories every few days and currently a bigger "dirty" cheat usually once per week. There are times like yesterday when I check my weight before bed and its the same or sometimes less than when I woke up (after a ton of food/water) and an "emergency" cheat is implemented (do this during prep if weight takes a big hit too). I don't really go planning ahead and think about a cheat meal all week. They're more based on what I'm seeing (scale, mirror, performance, etc.) and "as needed". My calorie bump meal has been 5oz brown rice pasta (that's a lot), 8oz lean gfb, 3 turkey meatballs, 2/3 cup marinara, diced onions+peppers, and 1/3 cup ff mozzarella (instead of meat/rice/veggies). My real cheat tonight will be a pizza and a pint of ice cream, in addition to that pasta meal. I currently need around 6000 cals to maintain weight. Haven't had time to eat since 9am and I'm getting pissed. I also don't recommend anyone just following the same diet strategy. It's highly individual and what works for one could very well make someone else fat, and pretty fast.
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Similar to my approach (yeah I'm sure all you guys are shocked at that idea)

I usually don't need a mid week free meal but do occasionally add it in if my weight is weird that day or just look flat.

I had pizza and wings last night and a piece of cake. That's all the more I could get down, ha me full or about 4-5hours. It's a tall task to get down "dirty" foods after eating about 5k of clean calories all day.

To answer the earlier question, I do my cheat meals typically as the last of the day for me. Sometimes it's post workout but 80% of the time it's just a date night meal
 
DW and breezy, if you guys had to guess, what's your body fat % at?
 
Distilled Water said:
Similar to my approach (yeah I'm sure all you guys are shocked at that idea)

I usually don't need a mid week free meal but do occasionally add it in if my weight is weird that day or just look flat.

I had pizza and wings last night and a piece of cake. That's all the more I could get down, ha me full or about 4-5hours. It's a tall task to get down "dirty" foods after eating about 5k of clean calories all day.

To answer the earlier question, I do my cheat meals typically as the last of the day for me. Sometimes it's post workout but 80% of the time it's just a date night meal
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Thanks man that makes a lot of sense. I really think I should incorporate a "free meal" like one every week or two. It'll only help the metabolism (so I think?)
 
Swolbraham said:
Thanks man that makes a lot of sense. I really think I should incorporate a "free meal" like one every week or two. It'll only help the metabolism (so I think?)
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Like Matt said, it depends on what the mirror, body composition, and scale are telling you. If you feel the need for one, then for sure add one.

But don't try and base it off what others are doing like DW and breezy.
 
kbayne said:
Like Matt said, it depends on what the mirror, body composition, and scale are telling you. If you feel the need for one, then for sure add one.

But don't try and base it off what others are doing like DW and breezy.
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Gotcha makes sense. Thanks brosef
 
kbayne said:
But don't try and base it off what others are doing like DW and breezy.
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Exactly!!!! Even though we have similar approaches, there's still variations between the two of us that we have each tailored to ourselves.

kbayne said:
DW and breezy, if you guys had to guess, what's your body fat % at?
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I'm probably around 10-11%? From what I've seen of breezy, he's probably more in the 8-9% range
 
Distilled Water said:
Exactly!!!! Even though we have similar approaches, there's still variations between the two of us that we have each tailored to ourselves.



I'm probably around 10-11%? From what I've seen of breezy, he's probably more in the 8-9% range
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I'm guessing I'm closer to the 10-11%. It's hard to tell because last time I brought carbs down to 550g for a day the caliper reading on my belly went down about 3mm. I'll try to take a picture soon.






I had 2 days off from training, trained arms late last night, and hit legs today.



LEGS


Lying Leg Curls
3 warm-up sets of 12-15
12
10
8
6 --> 8 --> 8




Tri-Sets: BB Front Squat / BB Back Squat / KB Squat
2 warm up rounds
3 working rounds of 8 / 8 / 8-10

This was the 2nd warm-up set. The working sets were with and additional 20lbs on the bar and got pretty tough.

[video=youtube_share;JqR-SKEG114]http://youtu.be/JqR-SKEG114[/video]





Single Leg Machine Press
1 warm-up set of 12 (per leg)
4 working sets of 10





Leg Extensions (300 rep extended set)

I got this idea from a local IFBB Pro last night while training arms. He was there today as well, which provided a little extra motivation to fight through the pain (was pretty intense with High Volume used pre/intra). The idea is to use a weight that you can hit at least 50 consecutive reps with from the start. Once you fail, count to 30, and then hit as many reps as you can again. You repeat this process until you reach 300 reps total. Once you can get 100 reps on the initial set, increase the starting weight the next time around.
 
breezy11 said:
Leg Extensions (300 rep extended set) I got this idea from a local IFBB Pro last night while training arms. He was there today as well, which provided a little extra motivation to fight through the pain (was pretty intense with High Volume used pre/intra). The idea is to use a weight that you can hit at least 50 consecutive reps with from the start. Once you fail, count to 30, and then hit as many reps as you can again. You repeat this process until you reach 300 reps total. Once you can get 100 reps on the initial set, increase the starting weight the next time around.
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I'm gonna add these in tomorrow. Probably with hamstrings though.
 
Supplement update 11/17

I've added in x-gels and OG high volume

I've cut intra carbs out (possible interaction with ArA) I'll still be using peptapro intra. This is partly what will bring my daily carbs down (about 150gr) this will also lead to a cut in pre-workout carbs as well.

I'm not goin to exchange calorie for calorie. I'll be a little below where I was when carbs were super high by about 200-300
 
interesting, so far during my ArA run i'm seeing all the benefits I saw in the past and still am consuming intra carbs. i know people say avoid the two but at 1.5g daily i'm still seeing my normal ara response
 
Swolbraham said:
interesting, so far during my ArA run i'm seeing all the benefits I saw in the past and still am consuming intra carbs. i know people say avoid the two but at 1.5g daily i'm still seeing my normal ara response
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That's good to know. With the decreased volume recovery won't be a huge factor so I can skip them and bolster a bit more "fat burning" from my weight sessions. Also creating a lesser need for carbs.
 
Swolbraham said:
interesting, so far during my ArA run i'm seeing all the benefits I saw in the past and still am consuming intra carbs. i know people say avoid the two but at 1.5g daily i'm still seeing my normal ara response
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I'd agree. While it probably isn't the most optimal way to use ArA I have done it and will do it in the future because I don't like to not have my carbs very often. ;)
 
I've had 3 days off from the gym this week. I haven't been feeling great, but that's starting to improve. Here's a technique that I used to end my last 2 sessions. I believe I posted a video showing this with DB curls a few weeks ago.


5-4-3-2-1 DB Laterals: These got tough pretty fast. I didn't use more than 15lbs on any of 4 sets.

[video=youtube_share;G1SlFxQP4wI]http://youtu.be/G1SlFxQP4wI[/video]



5-4-3-2-1 Straight Arm Pulldowns: I decided to give this a shot at the last minute tonight. They were solid and my back was smoked. As with the laterals the idea is to perform reps on one side while you flex the other side as hard as possible with an iso-hold.

[video=youtube_share;nm038nEo0wQ]http://youtu.be/nm038nEo0wQ[/video]
 
LEGS

Standing Leg Curls
2 warm-up sets of 15
4 working sets of 10 + 10 sec iso-hold on final set

-If you don't have access to a standing leg curl machine, they can be done facing a leg extension machine.




Single Leg Machine Press
-worked up with sets of 10 until failing to get 10




Smith Squats
-worked up with sets of 8 until getting to a somewhat tough 8, and then did one more drop set (8, 6, 8) starting with that weight

-constant tension, feet out in front, wide stance, toes out

drop set:
[video=youtube_share;c7UQB-yKplg]http://youtu.be/c7UQB-yKplg[/video]





Leg Extensions
4 sets of 30




GHR
3 sets of 10



Lying Leg Culs
3 sets of 40
 
18 sets for back today. Diet has been less than stellar this week, been really busy and appetite is a little off. Followed more of an IIFYM diet and I look like **** compared to two weeks ago and I'm down 4lbs. Diet is on point today and will be for the foreseeable future.

Thanksgiving will be pretty basic (as were making most everything and hosting) with dessert and back to the diet grind Friday. I'm really diss appointed I myself to have come so far and 1.5 weeks of "laziness" derail my progress so much.

I WAS waking up hovering 220 and looking pretty good...not any more. 215 and flat/sloppy/bloated
 
Distilled Water said:
18 sets for back today. Diet has been less than stellar this week, been really busy and appetite is a little off. Followed more of an IIFYM diet and I look like **** compared to two weeks ago and I'm down 4lbs. Diet is on point today and will be for the foreseeable future. Thanksgiving will be pretty basic (as were making most everything and hosting) with dessert and back to the diet grind Friday. I'm really diss appointed I myself to have come so far and 1.5 weeks of "laziness" derail my progress so much. I WAS waking up hovering 220 and looking pretty good...not any more. 215 and flat/sloppy/bloated
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What rep range you working in right now DW?
 
Happy Thanksgiving. I ate a ton of food, but will need a couple more meals or I'll fall a good amount short of my normal caloric intake.



I've been sick for the last week plus and have started getting back in the gym regularly the last couple of days (went about 4 of the 10 days prior). Getting in calories has been a struggle, but I hit my target when I could.


I trained chest/shoulders last night and back this morning. Here's a couple exercises that were done.



Standing Machine Laterals/Swings: This isn't too exciting, but I hadn't used this machine in a while and I'm a fan. It's great for heavy partial swings, if you have access to one.

[video=youtube_share;KcwWF_1mg-0]http://youtu.be/KcwWF_1mg-0[/video]



Bent-Over Smith Rows: I hit these from a couple different angles during this morning's session. My focus was on staying tight, driving my elbows up, and flexing as hard as possible. Back was super pumped.

[video=youtube_share;GlKGo_0uWes]http://youtu.be/GlKGo_0uWes[/video]
 
I'm continuing to feel better lately and was able to train the last 2 days.


Here's yesterdays leg session.


Lying Leg Curls
4 warm-up sets of 8-15
4 working sets of 6 + 5 assisted reps



BB Squat
-worked up in small increments with sets of 10 until losing speed

-deep



HS Leg Press
2 warm-up sets of 10
1 set of 20 (failure), 5-7 count, reps to failure, 5-7 count...repeat until hitting another 20 reps (40 reps total)
1 set of 10 (failure), 5-7 count, reps to failure, 5-7 count...repeat until hitting another 10 reps (20 reps total)
1 set of 5 (failure), 5-7 count, reps to failure, 5-7 count...repeat until hitting another 5 reps (10 reps total)

-feet mid platform about a foot apart with toes out

-constant tension on initial reps of each set

-torture




Leg Extensions
3 sets of 20

-1 sec flex



DB Stiff Legged Deads
4 sets of 12



I had a solid training partner for chest/shoulders today. We did a couple exercises that I hadn't done in a while for a nice change of pace. I emailed Meadows today and he decided on my next program. I may get started tomorrow, but am undecided at this point.
 
I started a new program today with a back session. Here's a couple things that were done.


Meadows Rows: The workout began with these. I worked up with sets of 8 until I got to good working weight, then did 3 sets of 8 with it. One the 4th set, I went ape**** for 27 reps with the same weight.

[video=youtube_share;ep4RjrwL0wQ]http://youtu.be/ep4RjrwL0wQ[/video]




Rack Pulls: This was towards the end of the session. I worked up with sets of 5 until I could barely get 5 with good form. Here's the 1st 2 of 3 working sets(finished with 495x5).

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



Go Pats
 
I'd thought I was getting back to normal, but woke up feeling awful. I managed to tough out a leg session, but it was a challenge, feeling nauseous and light headed the entire time.


BB Back Squat (challenge set): These were done towards the end of my session, after a good amount of 20 rep sets of leg press. I worked up in weight (small increments) with explosive sets of 6 until speed was compromised. At that point I did one more set where I kept grinding out reps. I was hesitant to even attempt the final set due to how I was feeling, but it worked out alright (managed 17 reps and didn't puke or pass out).

[video=youtube_share;3qFa3rFtLTk]http://youtu.be/3qFa3rFtLTk[/video]
 
My transdermal Olympus Labs Ep1C came today. Waiting to start it bc I don't know how to use it lol.

Weight has stabilized after stringing together good eating and hard training for 4 days. Waking up about 217-219 (depending if I drink a gallon of water I've been slacking a lot here)

I'm going to move to some two a day sessions here soon also. Maximize this mini carb rebound. That will be constructed by Breezy and myself so it should be awesome.

I'll be starting prep the first week of March with my eyes set on returning to the show I did last year (5th as a LHW) and the Dallas Europa Pro/AM. Then readers myself and see what I want to do. This leaves me about 12 more weeks to grow. I'll have a hard, 4 week push then a 2 week "cruise" and 6 weeks of just adding as much mass ass possible before prep starts (14 weeks to Julie Palmer and 17 weeks to Dallas)
 
It's easy, Just rub the ep1c on your body dw ;)
 
Interested to see your two a day protocol and how you change up nutrition?

I wonder if breezy will ever give me two a day a when we start
 
I got a pressure cooker....this thing is MAGIC!!!

Threw 6lbs of trimmed chicken breast in there with some salt and pepper. After about 1hr total (pressure and cook time) it's pretty much shredded chicken. Makes getting my chicken meals down a breeze. Chicken is moist and tastes awesome. Probably going to get a roast to throw in there too.

Could easily eat 4 meals/day of my 8oz chicken & 2 cups rice meal. A decent 230 shouldn't be out of the question now.
 
Distilled Water said:
I got a pressure cooker....this thing is MAGIC!!! Threw 6lbs of trimmed chicken breast in there with some salt and pepper. After about 1hr total (pressure and cook time) it's pretty much shredded chicken. Makes getting my chicken meals down a breeze. Chicken is moist and tastes awesome. Probably going to get a roast to throw in there too. Could easily eat 4 meals/day of my 8oz chicken & 2 cups rice meal. A decent 230 shouldn't be out of the question now.
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I was looking into buying a pressure cooker. I just order a second crock pot but might have to invest in a pressure cooker as well.
 
Distilled Water said:
I got a pressure cooker....this thing is MAGIC!!!

Threw 6lbs of trimmed chicken breast in there with some salt and pepper. After about 1hr total (pressure and cook time) it's pretty much shredded chicken. Makes getting my chicken meals down a breeze. Chicken is moist and tastes awesome. Probably going to get a roast to throw in there too.

Could easily eat 4 meals/day of my 8oz chicken & 2 cups rice meal. A decent 230 shouldn't be out of the question now.
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That is pretty awesome, never thought of that!
 
Distilled Water said:
Going to add 1 day a week training back in, until I hit 7 days a week in which I'll go to 2/days...

I'll be hitting light back later.

It's been almost 3 weeks on ARA and finally getting some DOMS, weird as I haven't had much DOMS in a while.
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I notice the Doms around week 3 also. You gonna do 2 a days for 7 days too?

That really interests me, I wonder how ARA would effect that. You gonna split the dose?
 
Swolbraham said:
I notice the Doms around week 3 also. You gonna do 2 a days for 7 days too? That really interests me, I wonder how ARA would effect that. You gonna split the dose?
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I'll train 7 days a week probably but only 4, maybe 5 will be split into two sessions.

I'll probably take my full does with the "Heavy" session for that day, not the pump.

I wouldn't get to hype on the two a day just yet. You still have a lot of time to grow in a traditional way. These gains you made recently have been great and no need to reinvent the wheel in your situation. You starting to wok with Breezy will accelerate your progress ten fold.

When you get to 180-190 (I say that bc you're shorter) then divy into the more advanced and complex training methods.

My schedule and recovery lend greatly in my favor for a split like this, it's not for everyone. It may not be for me, but I want to give it a whirl.
 
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