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breezy's training, supplementation, and food log

Here's a few exercises/sets from today's session.


Seated Leg Curls
10R/10L (single leg) + 10RL

-alternated which leg started each set

[video]https://youtu.be/eXHy6Pq023I[/video]





Leg Press
7 plates per side x10 ---> 4 plates per side x21 + 10 count rest + 4 plates per side x5

-worked up with sets of 10. Once I got to a really tough 10, I dropped around 40% of the weight and went to failure
-I was a little worried about my back here, but kept it tight, and stuck to a weight that was tough, but comfortable (no issues).

[video]https://youtu.be/T7FPaX74Y-c[/video]





Bulgarian Split Squats
10 + 15 count iso-hold + 30 sec stretch

warm-up set (started too light):
[video]https://youtu.be/7XhDxrOOxtM[/video]
 
Here's a couple leg pics from about a month ago that I never got around to posting. Not the best quality and lighting, but I'll get some new pics soon. Separation has been a weakness, but I've been working on it and it's improving. Once I get to stage condition (and don't have incredibly white legs :) ), hopefully it won't be much of an issue.

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Solid Matt!

We can be ghost brothers :) lol.

Whats the tat on the shoulder?
 
Jeez buddy! Looking huge!
Glad to hear the back held up to the leg presses.
 
kbayne said:
Solid Matt!

We can be ghost brothers :) lol.

Whats the tat on the shoulder?
Click to expand...

Thanks dude. I need to go see Kenny Wallach a couple times before my comp to figure out how to make my legs "look" bigger from the front. My giant waist takes away from them.

Sounds good.

It's an anchor and initials of a friend (fisherman) that passed away about 15 years ago.



clown007 said:
Jeez buddy! Looking huge!
Glad to hear the back held up to the leg presses.
Click to expand...

Thanks man. I'm feeling small ha.
 
clown007 said:
I think we all feel like that, but man you are NOT small buddy!!!!
Click to expand...

Yeah, I guess that can depend on who you compare yourself to. Random people comment on my size pretty often, but I'm more concerned about the guys I'm competing against. The competition around here can be tough, as Boston and NY/NJ has a lot of monsters. My gym has a few IFBB pros to keep me feeling small as well lol.
 
I could totally see that. Comparing to monsters would be daunting for just about anyone... including other monsters :)
Keep up the amazing work!!!
 
clown007 said:
I could totally see that. Comparing to monsters would be daunting for just about anyone... including other monsters :)
Keep up the amazing work!!!
Click to expand...

Ha yeah, I don't get discouraged or anything like that; I feel lucky to have the number of high level competitors around me that I do.

Thanks, that's the plan.
 
I trained back this morning. Volume was on the low end, but it was a solid session. I'll be heading back to the gym this afternoon to meet a potential client that supposedly wants to compete for the first time, in the same show and class as me. It should be fun trying to get the both of us into stage condition at the same time.


Here's a few sets from today's work:


One-Arm BB Row with chains

[video]https://youtu.be/fW8sSfccobk[/video]



Away Facing Pulldowns with drop (on final set)

[video]https://youtu.be/UZv3lwHPPBg[/video]



Single Arm Supinated Pulldowns with 7 sec iso-hold

[video]https://youtu.be/jzwkKsINWBM[/video]
 
wasme said:
Oh i gotta try these!

Anything with chains is fun. When I do walking lunges with chains on the grass between the houses, my neighbours look at me like I'm nuts lol
Click to expand...

You'll love them. I've gotten weird looks and comments when doing lunges with chains in the gym (depending on the time of day and crowd), so I can imagine the looks from neighbors lol.
 
wasme said:
Oh i gotta try these!

Anything with chains is fun. When I do walking lunges with chains on the grass between the houses, my neighbours look at me like I'm nuts lol
Click to expand...

probably think the ghost of xmas past is coming to get them ha.
 
I had a secondary chest and shoulder session today. I decided to plan my own workout and focus on some things that need to be improved.


Here's one combo that I did for shoulders.

Machine Laterals/DB Swings:
[video]https://youtu.be/XkKRo8gKdeI[/video]
 
breezy11 said:
I had a secondary chest and shoulder session today. I decided to plan my own workout and focus on some things that need to be improved.


Here's one combo that I did for shoulders.

Machine Laterals/DB Swings:
[video]https://youtu.be/XkKRo8gKdeI[/video]
Click to expand...

Hey breezy, while doing side laterals(machine or db) do you always try to keep from your traps from shrugging or is mild shrugging okay in your opinion?
 
NattyForLife said:
Hey breezy, while doing side laterals(machine or db) do you always try to keep from your traps from shrugging or is mild shrugging okay in your opinion?
Click to expand...

The majority of the time I make a conscious effort to relax my traps and focus on solely using my delts to control/move the weight. There are times when I'll choose to go slightly heavier and use a little momentum, which can involve a mild shrug.
 
Here's today's secondary leg session. Like yesterday, I planned my own training for this workout.


Lying Leg Curls
2 warm-up sets of 15
3 work sets of 15



Adductor Machine
4 sets of 12



Leg Extensions / Heel Elevated DB Squats
5 rounds of 10/10

-extensions: hard flex
squats: heels on 5lb plates, constant tension, focus on keeping chest and head up

[video]https://youtu.be/1PbgjiiCk7c[/video]




Hip Flexor Machine
4 sets of 10




Seated Leg Curls
4 sets of 5R/5L + 3R/3L + 8RL

-alternated starting leg each set

[video]https://youtu.be/1ggzwj7SGoo[/video]
 
I found out earlier this week that my competition got pushed back 2 weeks, so I'm about 17 weeks out...again. Cals have been up a bit since I saw the change in date. I'm basically holding weight and very slowly getting a little leaner with 5000-5400 cals on most days, depending on training. I'm having 4700 on my one off day per week.

I trained secondary back today and will have an update later.
 
Secondary Back

DB Rows
2 warm-up sets of 10
4 work sets of 10



DB Pullovers
4 sets of 10


Assisted Pull-Ups
4 sets of 10



Supinated Seated Cable Rows
4 sets of 10



Neutral Grip Dual Cable Pulldowns
4 sets of 10

I decided to give this a shot at the last minute. I focused on keeping my chest up and driving my elbows down and in, flexing hard at the bottom. These were great and I'll be doing them again.

[video]https://youtu.be/dVZzEoRRF2k[/video]
 
wasme said:
Those do look good indeed... nice work for a secondary back day... almost as nice as that shirt!
Click to expand...

Yeah, awesome contraction with them. Ha thanks Simon.
 
breezy11 said:
I found out earlier this week that my competition got pushed back 2 weeks, so I'm about 17 weeks out...again. Cals have been up a bit since I saw the change in date. I'm basically holding weight and very slowly getting a little leaner with 5000-5400 cals on most days, depending on training. I'm having 4700 on my one off day per week.

I trained secondary back today and will have an update later.
Click to expand...

Good, now we can compete against each other
 
I trained chest/shoulders (base day) this morning. Here's a shoulder pressing variation that was used to finish the session.


Seated Smith Press: Slowly lowering bar to top of head, pausing, and then pressing to l0ckout with a hard flex at the top. The range of motion is limited with these, but the technique made it challenging and they felt great on my already pumped shoulders.

[video]https://youtu.be/Bguj0ZvnU_c[/video]



I'll be back at the gym in a few hours and will probably hit some calves and abs.
 
I trained legs this morning. I started out following John's program, but ended up doing my own thing, after the first 2 exercises. Squats were feeling good, so I decided to do 100 more lol. What was done was actually something I wanted to test out for a (in person) competitive bodybuilder client, as I like to experience something before asking someone else to do it.


Lying Leg Curls
3 warm-up sets of 12
15
12
9
7

-started with a tough 15 and added 10lbs to each set that followed
-60 sec rest


BB Squat
135x10
225x10
275x10
315x10
335x10 (work set)
365x10 (work set)
405x10 (work set)

-worked up with sets of 10 until barely getting 10


This is where I changed plans. The rest of the session included supersetting squats with various exercises for 2 sets each.


BB Squat / Sissy Squat
2 rounds of 315x10 / 8

-bb squat: taken somewhat close to parallel (depth looks different on some sets due to camera angle, but thought it was consistent)
-sissy squat: driving hip forward and flexing at the top

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



BB Squat / Leg Press
2 rounds of 315x10 / 10

-leg press: feet low and close on platform, slow eccentric, constant tension

[video]https://youtu.be/d8jQlsfwSQo[/video]



BB Squat / Leg Extensions
2 rounds of 315x10 / 10

-leg extensions: 2 sec flex/hold

[video]https://youtu.be/ZjO2Zab5V5g[/video]
 
BB Squat / Walking Lunges with chains
2 rounds of 315x10 / 8 per leg

[video]https://youtu.be/bFXvZc_8M90[/video]



BB Squat / DB Stiff Legged Deads
2 rounds of 315x10 / 8
 
So, death by squats... That looks brutal. Hope you dont have to sit down on the toilet tomorrow ha
 
JaySlayer said:
Love doing those sissy squats especially front loaded with a BB.... sucks most gyms I've been to don't have it
Click to expand...

They're great. Yeah, they don't see too common at many gyms. It doesn't seem like a very expensive piece of equipment, so requesting one might work out.

booneman77 said:
So, death by squats... That looks brutal. Hope you dont have to sit down on the toilet tomorrow ha
Click to expand...

Pretty much. Ha I usually don't get very sore, but we'll see.
 
BACK

Meadows Rows with chains
3 warm-up sets x12 (no chains)
3 work sets of 10

[video]https://youtu.be/GGCmdc4bRkU[/video]




Wide Grip Pulldowns
3 sets of 8

-strict form, hard flex



DB Rows
65x8 (warm-up)
85x8 (warm-up)
110x8
110x8
110x8, 85x8, 65x8




Seated Rope Chest Pulls
3 sets of 12



Banded Hyperextensions
3 sets of 15
 
It's been a busy weekend. I had a secondary chest/shoulder session yesterday and trained arms today. Tomorrow is legs and I'll try to have an update.
 
I wasn't sure how legs would go after not sleeping much the last 2 nights, but strength was solid and everything felt great.



LEGS

Standing Leg Curls / Leg Press
8 / 1 plate per side x10
8 / 2 plates per side x10
8 / 3 plates per side x10
8 / 4 plates per side x10
8 / 5 plates per side x10
8 / 6 plates per side x10
8 / 7 plates per side x10
8 / 8 plates per side x10
8 / 9 plates per side x10

-leg curls: Started with 20lbs and added 5-10lbs per set until reaching a tough 8. Once there, weight was maintained. Alternated starting leg each set.

-leg press: constant tension sets of 10 until barely getting 10



Lying Squat Machine / Lying Leg Curls
8 / 10 (warm-up)
8 / 10 (warm-up)
8 / 10 (warm-up)
8 / 10
8 / 10
8 / 10
8 / 10

-squat machine: constant tension, explosive concentric/slow eccentric

-leg curl: strict form, hard flex



Leg Extensions / Sissy Squats
10 / failure
10 / failure
10 / failure
10 / failure

-leg extensions: toes pointed back to help hit hip flexors at l0ckout

-sissy: driving hips forward with a hard flex at lock0ut
 
CHEST/SHOULDERS


Neutral Grip Machine Press
sets of 8 until barely getting 8 +20 (partner assisted) forced reps on final set

-hard flex



Reverse Band Incline Bench
sets of 8 until barely getting 8

-slight incline
-explosive



Flat Dumbbell Press
3 sets of 8 + 4 partials

-constant tension



Chest Dips / Wide Push-ups
3 sets of 10 / failure



Bent-Over DB Laterals / Band Over and Backs
3 sets of 25 / 10

-laterals: full ROM with quick flex



Cable Laterals
3 sets of 12

-1 sec flex/hold at eye level



Reverse Machine Shoulder Press
3 sets of 10

-constant tension
 
Did some neutral grip chest press to finish off the chest last workout, insane pump and contraction.
 
kbayne said:
Did some neutral grip chest press to finish off the chest last workout, insane pump and contraction.
Click to expand...

Yeah, they feel awesome, especially inner chest area. I usually do them every 2-4 sessions.
 
Busy day. I've been up since 3am writing some training, will head to the gym to train back shortly, then get back to work for most of the day, and then head back to the gym to meet a client. I'll try to get a training update posted at some point.
 
BACK


Kettlebell Rows
10
10
10
10, 10
8 with bands, 8

These were great and very easy to get a strong contraction with. I decided to try an additional set with bands, which intensified the contraction and pump.

last 2 drop sets:

[video]https://youtu.be/Nfrk2aQ1tIQ[/video]




Neutral Grip Pulldowns
3 sets of 8

-hard flex, strict form




Smith Rows
2 feeder sets of 4
4 work sets of 6

-strict form, constant tension




Incline Cable Pullovers
12
8
8
8 + 4 partials + 8 count iso-hold

I gave these a shot in place of dumbbell pullovers. I'd done something similar at a decline with the cables set at ground level (I think I have a video of it), but this approach was a first. They were solid, provided a lot of tension through a good range of motion, and a strong contraction at the bottom.

*I increased the angle a little for the sets of 8, as I felt it allowed tension to be kept on lats through a greater range of motion.

[video]https://youtu.be/upvdc3wEoqg[/video]




Banded Hyperextensions
3 sets of 15

-increased band resistance from last week
 
I decided that this morning's secondary leg session would focus on working my quads without the use of heavy weight.


LEGS (secondary)


Leg Extensions
100 (straight set with a quick flex at the top and no pauses)

-2 x30sec hard stretch per quad when finished (started sets of 12 immediately after stretching)

12 (2 sec flex)
12 (1 sec flex)
12 (quick flex)---> 25 (pumping style)

-added 15lbs to each set, drop set was with same weight used for 100 reps
-60sec rest



Leg Press
10
10
10
10
10
10
10
20

-4 plates per side
-constant tension
-duck stance: feet low on platform with heels together and toes pointed out
-sets of 10 with 30sec between each, final set of 10 when barely getting 10 reps, 90sec rest before 20 rep set
-60sec hard stretch per quad when finished




Sissy Squat
15
12
10
8

-sets taken to failure
-leaning back during eccentric, driving hips forward during concentric and flexing at top
-60sec rest




Kettlebell Squat
15
13
11

-constant tension, chest and head kept up
-sets taken to failure
-60 sec rest
-2 x60sec hard stretch per quad when finished

3rd set: I stood on the dip station so I could drop down deep. It was a tight fit, but worked out.
[video]https://youtu.be/wYamHsMuHJI[/video]
 
gokix811 said:
It looks like you are going to pass out on the very last rep, lol.
Click to expand...

You noticed that my entire body was shaking uncontrollably?..Yeah, that was a tough one lol.
 
Today has been and will continue to be a long day. I trained arms early this morning, am currently working, and will come home for an hour later before working tonight. It looks like I'll be up for 24-25 hours.

Muscular Development will be filming a training video at my gym tonight and unfortunately I'll have to miss out. However, they should be back soon to film again, and I'll make sure that I can be there. There'll be more cool stuff/videos involving top pros (past/present) happening within the next few months as well.
 
Breezy what kind of training are you doing right now? Are you just doing instinctive? Or is there a method to the madness I've seen over the last few pages?
 
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