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breezy's training, supplementation, and food log

Dang, good luck brother. I usually go to a big ymca about 10min away, but there is a Y express about 200yds from my house where I do my am fasted cardio.. Walking was a bad choice this morning. Lol

Lol I wouldn't have made it.




I did more of a pump back session this morning. I used a lot of variations that I've found highly effective in the past and experimented with some new stuff as well.



Away Facing Incline Neutral Grip Pulldowns
4 sets of 12

video not from today:
[video=youtube_share;ljcnovlkxSE]http://youtu.be/ljcnovlkxSE[/video]





Prone Upper Back Cable Rows
3 sets of 10

-pronated grip

[video=youtube_share;1_3wGygSTrk]http://youtu.be/1_3wGygSTrk[/video]



Prone Cable Rows
3 sets of 10

-starting pronated twisting to neutral grip

[video=youtube_share;k5rs74qf9AU]http://youtu.be/k5rs74qf9AU[/video]



Standing Cable Rows
3 sets of 12

-targeting teres major

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



DB Pullovers
3 sets of 10
 
Cable Pulls
4 sets of 8

-short range of motion, but allows you to pump entire back hard

[video=youtube_share;ufP6j-O6I64]http://youtu.be/ufP6j-O6I64[/video]



Stretcher Face Pulls
3 sets of 12

-2 sec flex
-similar to standard stretchers, but using a rope attachment and pulling towards chin
 
I hear ya.. just did the conversion Friday morning my run was in -23 F with the windchill - no wonder my eye brows/lashes were ice when i got home

Lol that sounds like torture. Spring can't come soon enough.
 
Lol I wouldn't have made it. I did more of a pump back session this morning. I used a lot of variations that I've found highly effective in the past and experimented with some new stuff as well. Away Facing Incline Neutral Grip Pulldowns 4 sets of 10 video not from today: Invalid Link Removed Prone Upper Back Cable Rows 3 sets of 10 -pronated grip Invalid Link Removed Prone Cable Rows 3 sets of 10 -starting pronated twisting to neutral grip Invalid Link Removed Standing Cable Rows 3 sets of 10 -targeting teres major Invalid Link Removed DB Pullovers 3 sets of 10

What is the technique to target the teres major?
 
What is the technique to target the teres major?

Nothing crazy; it's mainly just where you setup and the pulling angle. I kick my hip out on the rowing side a bit, tighten up the target area somewhat at the start, drive my elbow back/up, and flex the crap out of it.
 
Got that right, mind you with the amount of snow you have gotten lately - I hope flooding wont be a concern.

I'm sure it will be, not only from melting snow, but the blizzard on the way. There's literally nowhere to put it. I believe there are crews from 8 different states here now and dumping snow in the ocean has been approved because snow farms can't handle it.
 
Those prone cable rows (upper back) are way tougher than you made them look. Excellent form and control brother
 
I trained legs this afternoon. It was a light, quick, but effective session.


Seated Leg Curls
4 sets of 8


Leg Extensions
4 sets of 10

-hard flex



Adductor
4 sets of 10



Single Leg Machine Press
4 sets of 8



Rack Dimel variation
3 sets of 8-12

-targeting glutes and hams
-drive hips forward and flex glutes hard
-intense glute contraction

[video=youtube_share;MdVVLFwN3PM]http://youtu.be/MdVVLFwN3PM[/video]




Rack Squat variations
6 sets of 8-12

-wider stance, toes out, grip inside legs
-flexing vastus lateralis

The dimel variation idea wasn't my own, but I wanted to see if there was anything else that I could do with the setup. I'm a fan of a KB squat variation (holding a single KB between the legs to target and flex the vastus lateralis) and tried to use a similar approach (wider stance, toes out, grip between legs). It worked out great and hit both the quad sweep and glute-ham tie in very well. I'll definitely continue doing these, but will use the dimel variation sparingly because my glutes are already overpowering. Neither of these variations were felt in my back at all. I threw in a couple sets with constant tension at the end, which kept more focus on the quad sweep, as opposed to including the glute-ham tie in.

[video=youtube_share;1trKvm85Eyg]http://youtu.be/1trKvm85Eyg[/video]
 
Any reason you did them in a rack vs a smith? Seems like the motion would be the same just with easier setup
 
Any reason you did them in a rack vs a smith? Seems like the motion would be the same just with easier setup

You can use a Smith, but I'd have to stand on something because the bar won't go down deep enough before bottoming out. Sticking a bar inside a rack was a pretty simple setup too ha.
 
You can use a Smith, but I'd have to stand on something because the bar won't go down deep enough before bottoming out. Sticking a bar inside a rack was a pretty simple setup too ha.
didn't think about the height. Good point. I just figured it'd be harder to keep everything balanced and pinned against the rack vs being held in place and level in a smith
 
Rack Dimel variation
3 sets of 8-12

-targeting glutes and hams
-drive hips forward and flex glutes hard
-intense glute contraction

Watching that vid, I am a little leary to try these having some lower back issues? (or not too much strain?)
 
didn't think about the height. Good point. I just figured it'd be harder to keep everything balanced and pinned against the rack vs being held in place and level in a smith

Probably get a decent amount of friction with the bar riding Against the rack as well which could be a good challenge. I remember when he posted the rack shoulder press long long ago and I was shocked at how much more difficult it was vs a normal or smith press when I tried it
 
didn't think about the height. Good point. I just figured it'd be harder to keep everything balanced and pinned against the rack vs being held in place and level in a smith

Since you're leaning back a bit (more so on dimel variation), keeping the bar in place didn't really take any effort. Either way, I plan on using a Smith at some point and will let you know any pros/cons that I notice.

Watching that vid, I am a little leary to try these having some lower back issues? (or not too much strain?)

Although it looks like the the back could be doing some work, I actually felt zero impact on any part of it with either movement. The way you sit/lean back kept the weight on my legs/glutes and my upper body was more or less just along for the ride. Even when driving my hips forward, the glutes and hams (somewhat) were the only areas to contract due to the angle of my body. I'm still experiencing a little glute soreness and it's rare that I ever get sore at all.

Love the usage of the rack brother, excellent work.. Especially for a "quick" session

Thanks dude.

Probably get a decent amount of friction with the bar riding Against the rack as well which could be a good challenge. I remember when he posted the rack shoulder press long long ago and I was shocked at how much more difficult it was vs a normal or smith press when I tried it

It does cause some friction, but I wasn't focused on the weight at all. I'd use these variations more as "finishers" (would be good after back squats), with all of your focus on contracting the target muscles. Consciously flexing your vastus lateralis is easier said than done, but the second movement certainly made it easier to accomplish.



I had a great back session this afternoon. I got a couple of exercises on video that I'll try to post soon (YouTube wasn't cooperating earlier). During my workout, I was approached and asked if I'd do a topless photo shoot with kittens for a calendar lol. They knew that I had turned down the offer last year, but was hoping I'd change my mind. :think:
 
One day I might share a compilation of all the offers I have had sent to me on my Facebook page.

Escort services, muscle worship session etc.





... Hopefully nobody leaks the photos. ;)
 
One day I might share a compilation of all the offers I have had sent to me on my Facebook page.

Escort services, muscle worship session etc.





... Hopefully nobody leaks the photos. ;)
 
One day I might share a compilation of all the offers I have had sent to me on my Facebook page.

Escort services, muscle worship session etc.

... Hopefully nobody leaks the photos. ;)

Lol I hear there's good money in muscle worship. I've been messaged, but never got the details :eek:
 
Ever get any answers from the doctors?

Nope; at least not to anything that I hadn't already known for years.

I seemed to figure out and correct the main issue on my own though. I had a feeling that my body was very acidic, which I addressed with appple cider vinegar, baking soda, and some magnesium. In about a week, I went from feeling like death to almost feeling normal again. For 3+ months I struggled to get out of bed and could barely function, now I'm up before my alarm feeling good. Another thing that was overlooked was my practically non-existent vit. D levels, which I've been working on as well.
 
Nope; at least not to anything that I hadn't already known for years. I seemed to figure out and correct the main issue on my own though. I had a feeling that my body was very acidic, which I addressed with appple cider vinegar, baking soda, and some magnesium. In about a week, I went from feeling like death to almost feeling normal again. For 3+ months I struggled to get out of bed and could barely function, now I'm up before my alarm feeling good. Another thing that was overlooked was my practically non-existent vit. D levels, which I've been working on as well.
breezy Ph.D/MD
 
breezy Ph.D/MD

Ha I had to figure something out. I couldn't image still feeling like I did.




I've started to ramp my calories back up after tightening up a bit. After recovering and training like a chump for a while, I'm set to build training frequency and intensity along with the calories.



Here's a leg press routine from today's session.


I started with an ascending set that went as follows: 2 plates (per side) x30 + 3 plates x20 + 4 plates x10 + 5 plates x5

-these were all done with constant tension and short rest while quickly loading plates

[video=youtube_share;Jnqg6d3RCuA]http://youtu.be/Jnqg6d3RCuA[/video]


Then I added another plate per side to the weight I left off with for an additional 3 sets of 10. The final set of 10 included a drop set of 10 as well (-2 plates)

-constant tension and a 3 second eccentric


[video=youtube_share;T-FFU_VXZd4]http://youtu.be/T-FFU_VXZd4[/video]
 
I've been experimenting with ways to hit my upper back and these are one of my favorites. You want to be bent over close to 90 degrees, with just below your chest resting on the top end of an incline bench. Bring your elbows up high and wide, squeezing your rhomboids, rear delts, and lower traps hard. Get a good stretch at the bottom and let everything open up. I prefer these being done slow and controlled, with a lot of focus on the mind-muscle connection, as you could easily just fire your elbows up and not get much out of them. A barbell variation with a wide grip is a great option as well.

[video=youtube_share;bfpW23QZetI]http://youtu.be/bfpW23QZetI[/video]
 
Those ascending sets you gave me then the drop set.... I crawled in the gym in Ohio lol

Ha I thought it'd be a nice "warm-up" to get some blood in the legs. Good luck with Bulgarian split squats. :)
 
I've been experimenting with ways to hit my upper back and these are one of my favorites. You want to be bent over close to 90 degrees, with just below your chest resting on the top end of an incline bench. Bring your elbows up high and wide, squeezing your rhomboids, rear delts, and lower traps hard. Get a good stretch at the bottom and let everything open up. I prefer these being done slow and controlled, with a lot of focus on the mind-muscle connection, as you could easily just fire your elbows up and not get much out of them. A barbell variation with a wide grip is a great option as well. Invalid Link Removed

Been doing something very similar with the Chest Supported T-Bar row I have at my current gym. Pretty much the exact same set up as in the video just using a bar with a wide grip.
 
Can always count on learning something new to try here.. thanks Matt

No problem man.

Been doing something very similar with the Chest Supported T-Bar row I have at my current gym. Pretty much the exact same set up as in the video just using a bar with a wide grip.

Nice. I like focusing on upper back with the chest supported row as well. I think I have videos on here with added bands and chains (not combined). Using the setup from today with a barbell and wide grip is solid as well.
 
I was looking for a way to focus on my upper/inner chest this morning and came up with this modified machine press, using a straight bar attachment and close grip. It accomplished exactly what I was looking for and will stay in the rotation.


[video=youtube_share;3oTD51iIpso]http://youtu.be/3oTD51iIpso[/video]
 
I was looking for a way to focus on my upper/inner chest this morning and came up with this modified machine press, using a straight bar attachment and close grip. It accomplished exactly what I was looking for and will stay in the rotation.

Invalid Link Removed

I can vouch for this, I use the uneven bar myself...
 
What's the current weight at Matt?

Things going good?
 
I can vouch for this, I use the uneven bar myself...

Nice. Once I moved forward on the seat a bit (while keeping chest up), it was perfect.

What's the current weight at Matt?

Things going good?

I'm around 230. Things are going pretty good so far. I should be able to get the weight back from before I was sick without too much difficultly. Hopefully, leaner as well.
 
I had an early morning leg session today. There wasn't a ton of time to get things done, so I put my legs (and lungs) through hell with some giant sets.


Seated Leg Curls
5 sets of 8



Giant Set

Front Squat x8 (deep/constant tension)
Back Squat x8 (deep/constant tension)
Leg Press x10 (constant tension)
Leg Extension x8 (hard flex)
Sissy Squat x8 (started constant tension and eventually switched to singles)

2 warm-up rounds/4 work rounds: added weight to each round



HS Bulgarian Split Squats
3 sets of 10 +15 sec isohold on last set



Ham Killers
4 sets of 10
 
:thumbsup:

Matt Porter 3 hrs ago

"After attending the 2015 Arnold Classic I was left with some deep thoughts on the current state of Bodybuilding and the Fitness industry as a whole. This industry has dramatically changed in the last decade, but really made a HUGE leap in transformation in just the last 3 years due to prominent presence of social media--i.e. FaceBook, InstaGram, twitter, and YouTube. These outlets have made certain people (and I use these terms loosely) celebrities, icons, leaders, and individuals young people admire, look up to, and aspire to become.....Now I have no issues with people making a name for themselves and doing positive things to motivate others and be a role model to the masses etc... but when you can literally start a YouTube channel, and do something as idiotic and moronic as doing dangerous eating challenges risking health, or saying the "F word" over and over again, or thinking you know what all pro Bodybuilders "secretly" do and disclose incriminating information out to the public for the masses to think it's 100% gospel is mind numbing.

As I was walking down the Arnold expo I saw a gigantic line wrapped around the BPI booth, I look up and see the Hodge Twins pictures across the top of a banner. I then see a similar line for another YouTube celebrity known as the BroScience guy, same for CT Fletcher. That was pretty amazing to see, but what choked me up and pierced my heart was immediately after walking past those lines I see Ed Corney's little booth. I see an individual who is pretty much the centerpiece of Bodybuilding. Someone who had the body, brain, and commendable work ethic. I saw NO LINE, I saw no one interested in his historical albums on his table from the 1960's -1990's with candid pics of Arnold, Franco, Mentzer, you name it. I literally walked away choked up trying to comprehend what is going on in this current era.

Some of these Media Celebrities had bigger lines than some of the most respectful, polite, IFBB Pros in our current day state of Bodybuilding, with perhaps more lucrative sponsors or endorsements. I 100% understand it's all about what the masses want to see and hear for companies to spark interest in paying a person to represent their company. But its to the point now that a company doesn't seem to care whether person is negative, positive , moral, immoral, respectful, disrespectful etc... to be a leader or ambassador. That part is alarming, someone with an amazing resume of serving our country, achieving a Masters degree, having Doctorate, winning several overalls, and has a amazing build, great family life, and is extremely admirable will get overlooked for sponsorship over someone who has perhaps..."2 million followers." Ouch.....all those accolades and accomplishments mean nothing.

I am on a personal mission to spark positivity back into this industry without doing outlandish activities on camera, without using profanity every other sentence, and to give out the best, most honest information I can give, without compromising my integrity, morals and personal beliefs. I also ask fellow competitors and people with interest in bodybuilding to make conscious decisions on who you follow and look up to."
 
:thumbsup:

Matt Porter 3 hrs ago

"After attending the 2015 Arnold Classic I was left with some deep thoughts on the current state of Bodybuilding and the Fitness industry as a whole. This industry has dramatically changed in the last decade, but really made a HUGE leap in transformation in just the last 3 years due to prominent presence of social media--i.e. FaceBook, InstaGram, twitter, and YouTube. These outlets have made certain people (and I use these terms loosely) celebrities, icons, leaders, and individuals young people admire, look up to, and aspire to become.....Now I have no issues with people making a name for themselves and doing positive things to motivate others and be a role model to the masses etc... but when you can literally start a YouTube channel, and do something as idiotic and moronic as doing dangerous eating challenges risking health, or saying the "F word" over and over again, or thinking you know what all pro Bodybuilders "secretly" do and disclose incriminating information out to the public for the masses to think it's 100% gospel is mind numbing.

As I was walking down the Arnold expo I saw a gigantic line wrapped around the BPI booth, I look up and see the Hodge Twins pictures across the top of a banner. I then see a similar line for another YouTube celebrity known as the BroScience guy, same for CT Fletcher. That was pretty amazing to see, but what choked me up and pierced my heart was immediately after walking past those lines I see Ed Corney's little booth. I see an individual who is pretty much the centerpiece of Bodybuilding. Someone who had the body, brain, and commendable work ethic. I saw NO LINE, I saw no one interested in his historical albums on his table from the 1960's -1990's with candid pics of Arnold, Franco, Mentzer, you name it. I literally walked away choked up trying to comprehend what is going on in this current era.

Some of these Media Celebrities had bigger lines than some of the most respectful, polite, IFBB Pros in our current day state of Bodybuilding, with perhaps more lucrative sponsors or endorsements. I 100% understand it's all about what the masses want to see and hear for companies to spark interest in paying a person to represent their company. But its to the point now that a company doesn't seem to care whether person is negative, positive , moral, immoral, respectful, disrespectful etc... to be a leader or ambassador. That part is alarming, someone with an amazing resume of serving our country, achieving a Masters degree, having Doctorate, winning several overalls, and has a amazing build, great family life, and is extremely admirable will get overlooked for sponsorship over someone who has perhaps..."2 million followers." Ouch.....all those accolades and accomplishments mean nothing.

I am on a personal mission to spark positivity back into this industry without doing outlandish activities on camera, without using profanity every other sentence, and to give out the best, most honest information I can give, without compromising my integrity, morals and personal beliefs. I also ask fellow competitors and people with interest in bodybuilding to make conscious decisions on who you follow and look up to."

Good read. Sad that all of the interest is on jack@sses who are YouTube stars...
 
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