breezy's training, supplementation, and food log
- Thread starter breezy11
- Start date
booneman77
Legend
I don't think anyone could possibly deserve that more.
breezy11
Well-known member
Montego1
Well-known member
So happy for that guy. One of the best guys in the business and is well deserving of the pro card.
breezy11
Well-known member
Ha only about 2.5 years.
Welcome man.
Yeah, he already had more respect and did more for bodybuilding than most pros, but it's awesome to see him get the card. He's always willing to go out of his way to help and educate and is just an awesome guy all around.
breezy11
Well-known member
I hit a light leg session this afternoon. I was running on 3.5 hours sleep, but it went pretty well once I got moving.
Lying Leg Curls
2 warm-up sets of 15
12
10
8
6
Hip Flexor Machine
5 sets of 10
Adductor
4 sets of 10
Leg Extensions
3 sets of 30
-feet close together with toes pointed out: focus on flexing vastus lateralis
-30 sec stretch between sets
BB Back Squats
135x10
185x10
225x6
275x6
315x6
365x6
385x6
405x6
The goal was to work up with sets of 6 until a set started feeling heavy. I didn't want to push the weight too hard and start grinding, as it was a lighter session. I hadn't done standard full ROM back squats in a while and ended up going a little heavier than I thought I would at this point in the session, especially on little sleep.
sets of 225, 315, 365, and 405:
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Lying Leg Curls
2 warm-up sets of 15
12
10
8
6
Hip Flexor Machine
5 sets of 10
Adductor
4 sets of 10
Leg Extensions
3 sets of 30
-feet close together with toes pointed out: focus on flexing vastus lateralis
-30 sec stretch between sets
BB Back Squats
135x10
185x10
225x6
275x6
315x6
365x6
385x6
405x6
The goal was to work up with sets of 6 until a set started feeling heavy. I didn't want to push the weight too hard and start grinding, as it was a lighter session. I hadn't done standard full ROM back squats in a while and ended up going a little heavier than I thought I would at this point in the session, especially on little sleep.
sets of 225, 315, 365, and 405:
Invalid Link Removed
breezy11
Well-known member
wasme
Legend
Matt you need to give him one of your training business cards lol..
..so true!
breezy11
Well-known member
I need to make some first lol.
It was pretty cool that John's client shared the stage with him and turned pro as well (John won 35+ and 40+, but client got a card in 35+ since John already earned one in 40+).
Distilled Water
Board Sponsor
I'm sure you may have known but john is literally the only reason he did. He'd been to 3 or 4 national shows and been top 5 but freaks the last week. John kept him on pace and had him looking great.
breezy11
Well-known member
Yeah, he mentioned in one of his or John's posts in the FB group that there's no way it could've happened without him.
I started my new program, which I'll be running for the next 12 weeks (same program John used for his recent prep). Today's back session didn't have a ton of volume, but felt very effective. I probably won't post full sessions going forward, but here's what was done.
Smith Rows
3 warm-up sets
4 work sets of 8
-constant tension
-big focus on squeezing hard in the contracted position
4th work set: 205lbs was plenty of weight for how these were done (John used 225). Based on the video, I think I hold about 75% of my LBM in my glutes.
[video]https://youtu.be/KusAjjd3dkY[/video]
Low Cable Row
12
10
8
7
-supinating wrists
-hard 1 sec flex
I worked up in weight and went close to technical failure. I was going to use a close supinated grip (Mag grip attachment), but came across the old attachment shown in the video and had to try it (loved it).
[video]https://youtu.be/1Zi36OO5dkg[/video]
DB Pullovers
4 sets of 8
-around failure with strict form
Neutral Grip Pulldowns
3 sets of 8
-partner forced stretch: applying pressure to weight stack when in the stretched position
This isn't the best example, as it took my partner a set to get the hang of it:
[video]https://youtu.be/lY2zevqBZGg[/video]
Hyperextensions
3 sets of 15
-slow and controlled
Calves and abs were done as well.
breezy11
Well-known member
Thanks Simon. Yeah, those rows were great; big fan of that attachment as well.
New Ghostbusters movie is being filmed today. Apparently the ghostbusters are girls (Kristen Wiig, Melissa McCarthy, and I don't know the 3rd), who are on the right.
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I trained this morning and will have an update later.
clown007
Well-known member
Going to start my first foray into Meadows' program tonight (Muscular Demolition)- just wondering if the idea to finding the working weight is to find a weight that will take you to technical failure, and if that's on all work sets, last work set, or none unless specifically stated?
breezy11
Well-known member
Nice. He'll usually give you some idea of what you should do. For example, he may say to work up to a weight that you can barely hit x reps with or a weight that you fail to hit x reps with (with good form). In both of those cases, technical failure would be very close or reached on the final set, and the last 3-4 would be pretty tough and considered your work sets. If he says to work up to a tough weight and do 4 sets of x reps with that weight, those should be pretty close to technical failure, and probably reaching it on the final set or 2 (possibly falling a rep short at the end). There can be a good amount warm-up/feeder sets on certain exercises and usually 3-4 sets per session where you really go all out.
breezy11
Well-known member
No problem. He's big on form and will usually say when to go to failure (which he considers when form breaks). He might occasionally say you can use a little momentum on some lifts, but unless he does, try not to let form breakdown. There could be a challenge set where he just says go nuts as well. Form can slip a bit in that case (depending on the movement), as long as safety is kept in mind.
He might say to use a weight that you can maintain x reps with on all sets as well. Anyways, like I said, he usually explains exactly how he wants each set done.
breezy11
Well-known member
I think you'll really enjoy it. Anytime man.
breezy11
Well-known member
Incline DB Press
worked up with sets of 8 until barely getting 8
-slight incline/constant tension
Smith Incline Press
worked up with sets of 15 until failing to get 15 (4 total sets)
-constant tension: inch above collarbone to about 3/4 l0ckout
Machine Flyes
3 sets of 12
-2 sec flex
Chest Dips
2 sets to fail with assistance (cheater machine)
1 set to fail with bw
-deep stretch
Bent-Over DB Laterals
3 sets of 20
-full ROM/flex at top
-60 sec rest
Standing DB Laterals
3 sets of 10
-full ROM
Overhead Cable Tri Extensions
8 sets of 10
-45 sec rest
-full ROM until fatigued
Standing Calve Raises
4 work sets of 10 with 10 sec hold in stretched position on final rep of each set
worked up with sets of 8 until barely getting 8
-slight incline/constant tension
Smith Incline Press
worked up with sets of 15 until failing to get 15 (4 total sets)
-constant tension: inch above collarbone to about 3/4 l0ckout
Machine Flyes
3 sets of 12
-2 sec flex
Chest Dips
2 sets to fail with assistance (cheater machine)
1 set to fail with bw
-deep stretch
Bent-Over DB Laterals
3 sets of 20
-full ROM/flex at top
-60 sec rest
Standing DB Laterals
3 sets of 10
-full ROM
Overhead Cable Tri Extensions
8 sets of 10
-45 sec rest
-full ROM until fatigued
Standing Calve Raises
4 work sets of 10 with 10 sec hold in stretched position on final rep of each set
breezy11
Well-known member
This isn't a normal meal for me (haven't had Ezekiel bread in a long time), but I'm tired and don't want to go shopping until tomorrow. I'll probably be adjusting my diet within a week and will post some details when I do.
1 cup egg whites (mixed with hot suace/cracked black pepper), 8oz grass fed beef (patty made with black pepper/smoked sea salt) 2 slices sesame Ezekiel bread (toast)
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I mixed and microwaved the egg whites in Tupperware container so it would form a square shape, and cooked the beef on the grill.
1 cup egg whites (mixed with hot suace/cracked black pepper), 8oz grass fed beef (patty made with black pepper/smoked sea salt) 2 slices sesame Ezekiel bread (toast)
Invalid Link Removed
I mixed and microwaved the egg whites in Tupperware container so it would form a square shape, and cooked the beef on the grill.
breezy11
Well-known member
breezy11
Well-known member
It was tasty. Not bad; it's pretty dry, but I always toast it anyways.
I'm not sure how much I pay because I haven't bought it in a while (store in freezer and toast slices as needed), but think it could be around $4 at trader joes. TJs has different "sprouted" breads of their own for less as well. I rarely eat bread, but might add some toast to a meat and egg/whites meal for a few weeks.
breezy11
Well-known member
Today's leg session was a combination of John's program and some exercises that I wanted to add/swap.
Lying Leg Curls
2 warm-up sets
6 work sets of 10
Machine Squats
worked up with sets of 8 until barely getting 8 (final set: 4 plates and a 10 per side)
-constant tension
-I won't be using this machine again, as it feels awkward (unless I hang my heels off the platform) and may have led to some back issues that I'm currently dealing with.
[video]https://youtu.be/oCWfQNcpUzU[/video]
Leg Press (ascending set)
3 plates per side x6
4 plates per side x6
5 plates per side x6
6 plates per side x6
7 plates per side x6
-I worked up with sets of 6, using constant tension, only resting to add plates. The final set was when I could barely get 6 reps.
[video]https://youtu.be/YwQpZG5is44[/video]
3 mins rest
Leg Press (descending set)
7 plates per side x6
6 plates per side x6
5 plates per side x6
4 plates per side x6 (slow tempo)
3 plates per side x6 (slow tempo)
2 plates per side x20
-I worked back down with sets of 6, slowing the tempo on the first 2 of the final 3 partial sets, and hitting 20 reps on the 3rd.
[video]https://youtu.be/TQgRwNqyu9M[/video]
-After these were done, I bent over to grab my shaker, which slightly aggravated my sciatica. I believe the machine squats may have started the process, although my back felt fine until I bent over, and it's usually something random like that that causes problems. It's progressively gotten worse as the day has gone on, but hopefully won't be a huge problem as long as I avoid certain movements.
Leg Extensions / Walking Lunges / Leg Extensions
3 sets of 8 / 8 /8
-2 sec flex on first round of extensions, quick flex on the second
-30 sec quad stretch and 10 quad flexes per leg after first 2 rounds. I did the same, twice, after the third.
Lying Leg Curls
2 warm-up sets
6 work sets of 10
Machine Squats
worked up with sets of 8 until barely getting 8 (final set: 4 plates and a 10 per side)
-constant tension
-I won't be using this machine again, as it feels awkward (unless I hang my heels off the platform) and may have led to some back issues that I'm currently dealing with.
[video]https://youtu.be/oCWfQNcpUzU[/video]
Leg Press (ascending set)
3 plates per side x6
4 plates per side x6
5 plates per side x6
6 plates per side x6
7 plates per side x6
-I worked up with sets of 6, using constant tension, only resting to add plates. The final set was when I could barely get 6 reps.
[video]https://youtu.be/YwQpZG5is44[/video]
3 mins rest
Leg Press (descending set)
7 plates per side x6
6 plates per side x6
5 plates per side x6
4 plates per side x6 (slow tempo)
3 plates per side x6 (slow tempo)
2 plates per side x20
-I worked back down with sets of 6, slowing the tempo on the first 2 of the final 3 partial sets, and hitting 20 reps on the 3rd.
[video]https://youtu.be/TQgRwNqyu9M[/video]
-After these were done, I bent over to grab my shaker, which slightly aggravated my sciatica. I believe the machine squats may have started the process, although my back felt fine until I bent over, and it's usually something random like that that causes problems. It's progressively gotten worse as the day has gone on, but hopefully won't be a huge problem as long as I avoid certain movements.
Leg Extensions / Walking Lunges / Leg Extensions
3 sets of 8 / 8 /8
-2 sec flex on first round of extensions, quick flex on the second
-30 sec quad stretch and 10 quad flexes per leg after first 2 rounds. I did the same, twice, after the third.
clown007
Well-known member
I find that particular machine as well as standing calf machines that are built similarly bother my lower back and hips. As a result I haven't used those machines in years.
Hope the back feels better.
Great leg session and loved the ascending and descending leg presses.
Hope the back feels better.
Great leg session and loved the ascending and descending leg presses.
breezy11
Well-known member
I don't like the way this particular machine is built at all. The platform has your toes up and heels down, yet you have to bring your upper body forward quite a bit as you drive up. Most I've seen have toes down/heels up and you drive forward. Meadows used a Tru Squat machine which is great and keeps you upright, but those are rarely found anywhere. I should've gone with Smith Squats and feet out in front of bar to simulate the movement like I had originally planned. Either way, I was pain free after using it, so I'm not certain it caused my back issue.
Thanks man, the leg press was great. Unfortunately, my back is in rough shape. I'm uncomfortable standing, sitting (trying to stand after sitting for a while is the worst), and lying down. Hopefully, I'll be more functional soon, which is usually the case when my sciatica acts up.
wasme
Legend
Feel for you on this ... as you know I have suffered a fair bit with the same problem, even after surgery for it. Heal up!
breezy11
Well-known member
Sorry to hear about your back MattHope it heals up soon.
Thanks J. Same here.
Thanks Simon. Yeah, I'm sure you're quite familiar with what I'm dealing with. Not fun.
NattyForLife
Well-known member
Look into "Mackenzie back exercises"! It is focused on extension of the spine! It is for disk herniations(which you most likely have since you have sciatica). The most common disk herniation is in a posterolateral herniation. Look in to Mackenzie; im sure it will help you! Also avoid bending over; thats only gonna aggravate it more!
breezy11
Well-known member
Thanks man. I hadn't looked into them previously, but actually do most of the exercises/stretches already, just based on what movements I've found to help/that I can do without too much pain. I'll run through all of them together though. Bending over is nearly impossible, so I won't be doing that...I just put socks on with the help of tongs lol.
aceroni
Well-known member
NattyForLife
Well-known member
Avoid anything that hurts; thats only gonna make it worse!
A good place to start the mackenzie is just laying on your stomach flat on a hard/semi-hard surface(dont lay on your bed). Just lay there for 10-15mins the first couple of days! Now the thing with mackenzie is that you have sciatica, so whenever you lay on your stomach we want the pain to centralize to your back! Example: if you lay on your stomach and the pain in your back actually gets worse, but the radiating pain in your glutes/thighs subsides, that is what we want! Most people lay on there stomach, and the pain in their back gets worse. They think that is making it worse, but with Mackenzie, that is called centralization.
After a couple of days of just laying on your stomach, introduce some press ups. Google Mackenzie press-ups to make sure your doing the right thing. Its a pushup while keeping your hips flat on the surface your laying on. Do 10-15 of them; you dont have to hold at the top! Try that for a couple of days, and it should help plenty!
Research "Mackenzie"if your interested in learning the process yourself. Hope this heals up fast!
NattyForLife
Well-known member
PTA actually! Just graduated this May, and i took my Board exam July 8! Now PLEASE don't confuse PTA with a physical therapy tech! One requires a college degree while the other requires no degree! I don't mean to sound like im bragging, but when it comes to the Musculoskeletal system, I probably know as much about it compared to a new grad PT.
Also how much longer do you have for DC?
aceroni
Well-known member
Yeah I don't actually know what PTA stands for.
I'm just getting started man, two trimester in.. About eight more trimesters to go.
I've been thinking about getting the certification in Mackenzie!
Along with A.R.T....maybe DNS
As for now the only seminar I've been to is a PMT put on by rock tape.
Still a ways to go, but the portable table is on it's way... Awww yeahhh
Sorry for the de rail breezy.
NattyForLife
Well-known member
Physical Therapist Assistant!
Main difference in PTAs and PTs is that PTs do evaluations; PTAs cant! There schooling is pretty similar.
breezy11
Well-known member
Thanks for the info. Thankfully, my back has been feeling better daily. I still have some issues, especially if I haven't moved for a while, but I'm getting around much better. Once I'm up on my feet for a while, I don't experience much pain and I've been able to train the last couple days (arms and chest/shoulders). I'll be taking today off and training back or legs tomorrow. I should be alright as long as I avoid certain movements.
No problem at all man.
breezy11
Well-known member
There's been a change in plans as far as my training goes. I'll be running "Omega Beam"/program 20 (started yesterday) instead of John's Team U training (saving for a later date), as it puts more emphasis on areas that need more attention during this prep. The program wasn't available until a few days ago, which is why I'm just making the switch now.
breezy11
Well-known member
I'll be up to 7 days within a few weeks. Contest prep is the only time he recommends possibly doing more than 6 (most would do 5), which he mentions in the intro. A lot of his programs come with an optional day file, which has grown in workout options by a good amount over the last couple years.
wasme
Legend
Ya I can imagine if things aren't perfectly in place (ie peri-nutrition, etc), no rest days would just destroy you. Will be fun to watch you tackle this full out..
breezy11
Well-known member
Yeah, I learned that during my first prep and that was with days off. With everything dialed in, I trained either 13 or 14 weeks straight without a day off during last prep, and my training performance was a lot better.
aceroni
Well-known member
breezy11
Well-known member
Well, the main difference is that it includes a separate arm day, which team U didn't have much of. He actually removed arm specific days from programs 18 and 19 as well (added some work to other days) and focused more on torso and less on arms. I'm not a big fan of arm training (especially biceps), but I could use the extra work. I really like the variety and use of intensity techniques in Omega Beam as well.
It's been a busy week so far. I trained legs earlier and will have an update soon.