breezy's training, supplementation, and food log

I don't mention arm work much (because it's boring), but here's what was done for today's session.

Single Arm Cable Curls
5 sets of 8

-standing away from cable tower


EZ Bar Curls/Reverse Fat EZ Bar Curls
4 sets of 8/10

Machine Curls
1 set of 25


Rope Pushdowns/Overhead Rope Extensions
4 sets

-pushdowns: hard flex
-extensions: constant tension

[video]https://youtu.be/MVa8-kguBVM[/video]



Tate Press/Pronated DB Kickbacks
4 sets of 8/10
 
Here's today's chest/shoulder session.


Satnding Cable Flye-Press
4 sets of 10

-activating muscle and establishing a strong mind-muscle connection before getting to the meat of the session




HS Iso Wide Chest Press

-worked up with sets of 10 until failing to get 10

last 3 sets: I hadn't done these without band resistance in a while and was surprised when the weight kept going up

[video]https://youtu.be/Zw1VLnzBfdc[/video]



Neural Grip Incline Press
3 sets of 8

-22 degree incline
-constant tension





Smith Side Press: I wasn't sure what to call these, but it was my first time giving them a shot and it felt pretty effective. The goal was to put emphasis on my upper/inner chest.

[video]https://youtu.be/H9sK3d52P8c[/video]




Rear Delt Machine Flyes
3 sets of 30




Dumbell Side Laterals
4 sets of 8 with a double drop on final set
 
Bro tip: I'm not sure where, but I saw this recommended recently. If loading up HS equipment, stick the tail end of a clip in the bar that holds the plates to avoid them falling off at the end of a tough set. Most machines are missing the caps at the end from what I've seen at many gyms. It works a little better with a different style clip (spiral part sticking out of pipe), but any should do the job.

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Here's a drop set of walking lunges with chains from this morning's leg session. This was the first of 3 sets, which got increasingly tough.

[video]https://youtu.be/qmDXjExN2_k[/video]
 
I trained back this morning. It was a solid session that included a couple new things that I had been waiting to try.


Single Arm HS Iso Row
sets of 20, 15, 12, 10, 8

2nd, 4th, and 5th sets: This is my favorite way to use this machine, as it provides an intense contraction. I try to keep my chest up, fire my elbow back hard, and get a decent stretch, without relying on momentum to move the weight,.

[video]https://youtu.be/8OCOaOh9JBU[/video]





HS High Row
4 sets of 8





Prone Upper Back Rack Rows/Prone KB Rows
4 sets of 10-12/8-10

-supinating wrist on kb rows

[video]https://youtu.be/xt3ct6bYb6Y[/video]





HS Deads
3 sets of 12

part of 1st set:

[video]https://youtu.be/IDCHht9230k[/video]





Stretchers
3 sets of 10
 
I decided that I'll officially start prepping for my next comp tomorrow, which is 20 weeks out. I could probably be "ready" in half the time, but would rather ease into prep now and stay ahead of schedule.
 
breezy11 said:
I decided that I'll officially start prepping for my next comp tomorrow, which is 20 weeks out. I could probably be "ready" in half the time, but would rather ease into prep now and stay ahead of schedule.
Click to expand...

Prepping alone right aka no coach?
 
kbayne said:
Prepping alone right aka no coach?
Click to expand...

Yeah, most likely, but I thankfully have some high level competitors (pro and national level) and coaches that can act as a second set of eyes and offer opinions when needed.
 
breezy11 said:
I decided that I'll officially start prepping for my next comp tomorrow, which is 20 weeks out. I could probably be "ready" in half the time, but would rather ease into prep now and stay ahead of schedule.
Click to expand...

Good stuff! How long ago was your last show?
 
money0351 said:
Good stuff! How long ago was your last show?
Click to expand...

It actually might've been a year ago from today. I was originally going to compete a couple weeks ago, but spent a good part of the year sick and was in and out of the hospital numerous times. Feeling pretty good to get things going now though. I just reached out to John to get my training for prep.
 
Learning so much from your log!
Keep up the amazing job!!
 
Tried your smith back/lat pulls the other day and it finished my lats off good.

Going to try the smith press thing too, and hope not to be on the next video of Gym Fails. lol

Looking forward to your prep brother
 
kbayne said:
Operation get shredded :)
Click to expand...

I need to catch a ride on the grain train. :)

I'll probably keep doing my own training for the next month before starting up what I got from John.

clown007 said:
Learning so much from your log!
Keep up the amazing job!!
Click to expand...

Thanks man. Good to hear.


RegisterJr said:
Tried your smith back/lat pulls the other day and it finished my lats off good.

Going to try the smith press thing too, and hope not to be on the next video of Gym Fails. lol

Looking forward to your prep brother
Click to expand...

Nice. Ha you should be alright; just set the stops on the smith, so you don't have to worry about unracking/racking the weight.

Thanks brother. Should be fun, until I feel like death ha.
 
I took a few quick pics today. I'll get more, including legs, but I only had about 2 mins to take these.

Weight was 230lbs this morning.

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You look freaking awesome!!! ?
 
Great starting point Matt! Lookin solid homie.
 
Wow I just went back to the first page of this and the difference is amazing!
 
puccah8808 said:
You look freaking awesome!!! ?
Click to expand...

Thanks puccah! About 20 weeks to improve.

Distilled Water said:
Hey you look like me but bigger and leaner lol....

Solid work brother. Excited for your prep.
Click to expand...

Ha you'll probably be getting pretty close after vacation.

Thanks homie. I'm sure you'll be hearing all about it.

kbayne said:
Great starting point Matt! Lookin solid homie.
Click to expand...

Thanks dude.


booneman77 said:
Wow I just went back to the first page of this and the difference is amazing!
Click to expand...

Thanks man. Looking flat, not flexing, and standing with bad posture helps ha. It's been a solid 2+ years of improvement though.
 
11-12 hours of work=6 meals at work. While I believe that more frequent eating and nutrient timing has advantages when it comes to body composition, I'm not trying to "keep my metabolism burning". One reason that I'm eating every 2 hours is because I can't fit enough food in the day otherwise. I ate before work, will eat when I get home, and will have a shake in the middle of the night as well. Calories are on the low end today since I won't be training.

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wasme said:
Lat's look huge Matt... Good luck with prep man..
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Thanks Simon. I think my back is where I saw the most improvement this year, and I did conventional deads far less than I ever have (maybe 10 times). I'll try to get some better pics, as the one I took is more or less relaxed and not very good.
 
gokix811 said:
Someone's tupperware game is on point.

Looking swole, Matty :) The next 20 weeks should be a fun ride!
Click to expand...

I actually need to step my game up.

Thanks J :). It hasn't been very fun so far. I started feeling nauseous yesterday and had to make a shake for my last meal because my appetite was awful. I fell short on calories and am in the same situation today. I'll probably have to eat something very calorie dense later so I don't fall 2000 cals short of my target.

I wasn't going to train today, but had to stop by the gym, so I gave a light leg session a shot (originally would've been a base leg day). I made it through alright, but felt a little sketchy if I started breathing heavy.


Seated Leg Curls
5 sets of 10

-40 seconds rest


Glute Kickback Machine
4 sets of 8

-no rest



Addcutor
4 sets of 10


Leg Press
4 sets of 15

-constant tension/30 seconds rest



Hip Flexor Machine
4 sets of 10

[video]https://youtu.be/0MB3upvEBNM[/video]
 
Just caught back up brother, never seen a HS chest press like the one you used a few posts back. Great work in here
 
804 said:
Just caught back up brother, never seen a HS chest press like the one you used a few posts back. Great work in here
Click to expand...

Thanks man. That's the "wide" press (there's flat, incline, wide, and decline). I can get a really strong contraction with it pretty easily.


kbayne said:
Saw him post this earlier. Gonna give it a read when I have time.
Click to expand...

Pretty good. Figuring out a lot of what's mentioned helped my "progress" a lot.
 
I'm feeling a lot better today, but appetite still isn't great. Anyways, I was able to get a solid chest/shoulder session in and shouldn't fall too short on calories.


Flat DB Flyes
30
20
10





Incline Flye-Press / Incline BB Press
8 / 20
8 / 15
8 / 10
8 / 7 + 12 wide grip

-worked up in weight on BB press until failing to get 8 without breaking form (DB weight remained constant)

2nd set:
[video]https://youtu.be/p1sMMsuBmbo[/video]


4th set (with drop):
[video]https://youtu.be/DxvFtbF_X44[/video]




Slight Decline DB Press (max tension technique)
4 sets of 6

-constant tension/slow concentric and eccentric movement

-The goal with these was to flex my chest during the concentric and eccentric portions of the movement. It sounds odd, but creates a ton of tension when done correctly. This approach doesn't require much weight either (used 80lb DBs and failed at 5 on final set)





(down and up the) Ladder Push-Ups
1 set: 3 heights each way

[video]https://youtu.be/wZdrXu_AeYA[/video]





Rear Delt Machine Flyes
30
20
15
50 (rest-pause set starting with a little more weight than the previous set: 15 count rests when needed until reaching 50 reps total)





Seated DB Laterals
8
8
8
8 + 6 standing with slight momentum
8 + 6 standing with slight momentum

5th set:
[video]https://youtu.be/N4q2dVjOiKc[/video]
 
wasme said:
Always get a kick out of seeing the Expos hat... (grew up outside of Montreal)
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People comment on it pretty often. I think that was the only other major league ball park that I've been to besides Fenway. One of the times I was up there for a hockey tournament my team got to run around the field while the place was empty.
 
I trained legs Tuesday and am training them again today...twice :eek:

Tuesday's session was very light, they feel fully recovered, and I have to head to the gym later (already did this morning), so I decided to split up hams and quads.

Here's this morning's hamstring session:

5-4-3 Lying Leg Curls
2 warm-up sets of 15
4 work sets as follows: 5 sec iso-hold + 5 reps + 4 sec iso-hold + 4 reps + 3 sec iso-hold + 3 reps

[video]https://youtu.be/aYGuErq7dV4[/video]



Smith Lunges
-started with the bar doing sets of 15 and added weight to each set until reaching a tough 8 (about 6 sets total)
-foot elevated for deeper stretch
-consciously tried to flex glutes coming out of the bottom


KB Stiff Legged Deads
4 sets of 12-15

-constant tension

[video]https://youtu.be/mlIt1AJRs-E[/video]



Ham Killers
4 sets of 8
 
Those 5-4-3 leg curls look brutal, going to have to try them. I have been just ending my sets with a 10 sec hold..
 
wasme said:
Those 5-4-3 leg curls look brutal, going to have to try them. I have been just ending my sets with a 10 sec hold..
Click to expand...

They're pretty awesome and sneak up on you fast. I'll be doing the same for leg extensions tonight.
 
Do you use the peri-workout nutrition Meadows prescribes? If so do you find it helps recovery as significantly as he says?
I've never gone the route of anything during workouts except water. And while trying to recomp the idea of extra calories in workout isn't too appealing. I guess if it is highly effective then I would repartition my daily nutrients to allow for the peri-workout nutrition.
Just interested to know your thoughts.
 
clown007 said:
Do you use the peri-workout nutrition Meadows prescribes? If so do you find it helps recovery as significantly as he says?
I've never gone the route of anything during workouts except water. And while trying to recomp the idea of extra calories in workout isn't too appealing. I guess if it is highly effective then I would repartition my daily nutrients to allow for the peri-workout nutrition.
Just interested to know your thoughts.
Click to expand...

Yeah, I'm big on proper peri-workout nutrition and nutrition in general. For me and the type of training I do, I've found it makes quite a difference when everything is dialed. I've wrote more in depth about it in this log and various other threads and will try to find some of the posts tomorrow. Right now I'm beat from training legs and can't think straight ha.
 
Tonight's quad focused session was all giant sets, which included 4 squat variations and leg extensions. The 1st round wasn't too bad, the 2nd got pretty tough, and on the 3rd and 4th I was waiting for either my quads or heart to explode ha.


Giant sets

4 rounds of the following:

Front Squat: constant tension
Back Squat: constant tension
Sissy Squat: constant tension
DB Squats: constant tension
Leg Extensions: 5 reps + 5 count hold, 4 reps + 4 count hold, 3 reps + 3 count hold (similar to 5-4-3 leg curls earlier, but reps before holds)

1st round:

[video]https://youtu.be/cKRIQM_vEC4[/video]
 
Giving the hold-count a go this morning.
 
Thanks Breezy. I was interested to know your take on the peri nutrition. I will look at rearranging my daily macros to allow for peri nutrition.
 
My vacation update will go hete since i cant text breezy lol....This gym down here kinda sucks. Old school all in 1 bench and dB that go to 60lbs and an ez curl bar with 4, 10's, 2 25's and a bunch of 5lbs....lol needless to say I'm actually sore as ****. Max volume and giant sets for days....but am limited to chest/shoulders and arm training

On the flip side the cooks love me and hook me up fat with protein sources. They call me
"Grande oso" when they see me get in the omlete or stir fry line and already have my order on lock.
 
Distilled Water said:
My vacation update will go hete since i cant text breezy lol....This gym down here kinda sucks. Old school all in 1 bench and dB that go to 60lbs and an ez curl bar with 4, 10's, 2 25's and a bunch of 5lbs....lol needless to say I'm actually sore as ****. Max volume and giant sets for days....but am limited to chest/shoulders and arm training

On the flip side the cooks love me and hook me up fat with protein sources. They call me
"Grande oso" when they see me get in the omlete or stir fry line and already have my order on lock.
Click to expand...

Squat with the ez bar haha... maybe even tie some more db's to it ;)
 
clown007 said:
Thanks Breezy. I was interested to know your take on the peri nutrition. I will look at rearranging my daily macros to allow for peri nutrition.
Click to expand...

No problem man. Peri-wo includes pre/intra/post, so there wouldn't necessarily be major adjustments needed (unless previously training fasted/following IF). Having the rest of your nutrition on point is important as well. I'll still look for some additional info for you when I get a little more time.

RegisterJr said:
And they were a killer...

Thanks Breezy.
Click to expand...

Good to hear man. I'm a big fan as well.


Distilled Water said:
My vacation update will go hete since i cant text breezy lol....This gym down here kinda sucks. Old school all in 1 bench and dB that go to 60lbs and an ez curl bar with 4, 10's, 2 25's and a bunch of 5lbs....lol needless to say I'm actually sore as ****. Max volume and giant sets for days....but am limited to chest/shoulders and arm training

On the flip side the cooks love me and hook me up fat with protein sources. They call me
"Grande oso" when they see me get in the omlete or stir fry line and already have my order on lock.
Click to expand...

Lol I was wondering what the gym situation was. You could kill your quads with those 60lb dbs and some Bulgarian split squat drop sets with holds, or walking lunges, or db squat/walking lunge supersets. Stiff legged deads with 60s and db leg curls lying on the bench wouldn't be bad either. Walking lunges in the pool or ocean or split squats on the pool steps could be fun. Maybe some gf squats in the water too ha.

Ha I saw the steak hook up with one of your meals.
 
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