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breezy's training, supplementation, and food log

Dang brother, sounds like the gym wouldn't even be worthwhile anyways- just get as much r&r as possible
 
804 said:
Dang brother, sounds like the gym wouldn't even be worthwhile anyways- just get as much r&r as possible
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wasme said:
Feel better brother...
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Thanks guys. I got some Claritin and a nasal spray yesterday, which seemed to help me sleep better. It poured last night for a little while, which I was hoping would take care of the pollen on everything, but my car was still covered with a yellow coat this morning. Still not feeling great, but made it to the gym for a light leg session.
 
breezy11 said:
Thanks guys. I got some Claritin and a nasal spray yesterday, which seemed to help me sleep better. It poured last night for a little while, which I was hoping would take care of the pollen on everything, but my car was still covered with a yellow coat this morning. Still not feeling great, but made it to the gym for a light leg session.
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Glad to hear it, you're a trooper B-zy!

Yeah, that dang pollen. Washed my car the other day, only for it get dirty again the following morning. Yeesh!
 
breezy11 said:
Thanks guys. I got some Claritin and a nasal spray yesterday, which seemed to help me sleep better. It poured last night for a little while, which I was hoping would take care of the pollen on everything, but my car was still covered with a yellow coat this morning. Still not feeling great, but made it to the gym for a light leg session.
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Ugh teh pollen down in ATL is insane... literally 1-2mm in 4hrs every day. the roads run yellow when it rains.
 
gokix811 said:
Glad to hear it, you're a trooper B-zy!

Yeah, that dang pollen. Washed my car the other day, only for it get dirty again the following morning. Yeesh!
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booneman77 said:
Ugh teh pollen down in ATL is insane... literally 1-2mm in 4hrs every day. the roads run yellow when it rains.
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Yeah, pollen has been ridiculous. Thankfully, I've started feeling better the last couple of days though. I had a solid chest/shoulder session yesterday and hit back this morning.


Here's a few exercises from the back session:


Dead-Stop Smith Rows / Assisted Pull-ups / Dead Hang: I did a couple feeder sets of rows before doing work sets of 6 and 8 on rows/pull-ups. The video shows the 4th work set, where I failed to hit 8 reps on pull-ups and decided to add a drop to rows, followed by a dead hang.

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




DB Pullovers / Rope Chest Pulls

[video]https://youtu.be/DqvGZEjKTdE[/video]
 
Scapulae Stretch Pulldowns
[video]https://youtu.be/OId_ZGmQvj0[/video]
 
Here's a superset from today's arm session.


Rope Pushdowns/Floor Press

[video]https://youtu.be/6xIycrJ7Jig[/video]
 
I wanted to give a quick update on progress since the mini diet. In short, it's been going very well. My goal with the aggressive mini diet was to drop some fat in a short amount of time (while maintaining muscle), give my digestive system a break, improve insulin sensitivity/nutrient partitioning, and put my body in a state where it would be craving nutrients and ready to soak them up, similar to post contest.

The plan has gone well, as I'm currently back over 5000 cals per day, up 8-9lbs (obviously not all muscle), and just as lean if not slightly leaner than when I started increasing calories. My appetite has been good and getting in calories has been easier than it was prior to the diet. This is something I've been trying to improve, as I feel if my body isn't craving food, it probably isn't doing the best job absorbing nutrients and putting them to good use (like building muscle instead of storing the majority as fat). I've also made some slight adjustments to nutrition and supplementation to help keep my appetite going strong. One thing that seems to be helping is the use of Echinacea to stimulate my appetite. This is due to it containing compounds (alkylamides) that interact with cannabinoid receptors which are responsible for appetite control (works similar to the way marijuana can increase hunger).
 
I trained back this morning. I hadn't done rack pulls in a while and decide to add them back in today. I pulled from just below knee level, which I find more challenging than mid-shin, as it takes a lot of leg drive out of the equation.


I worked up with sets of 6 until I got to a pretty tough 6 (5 plates per side), and then did 4 sets with that weight. I was feeling good on the 4th work set so I added a couple reps.


warm-up and 4th work set:

[video]https://youtu.be/yLlyArxA74o[/video]
 
Nice work brother, glad to see things are going well after your spell of difficulties. Huge weight on those rack pulls too
 
804 said:
Nice work brother, glad to see things are going well after your spell of difficulties. Huge weight on those rack pulls too
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Thanks man. Yeah, hopefully I'm done with the setbacks.
 
No gym today. The gym is open for part of the day, but I'm spending the holiday working 12 hours. Hopefully I won't have anymore days like this, as the plan is to start training people full-time within the next month. :thumbsup:
 
gokix811 said:
Really?!
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Yup. :)

wasme said:
Congrats!
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Thanks man. I've been working to get myself in a position where I felt somewhat comfortable making the move for a while. What sealed the deal was my buddy and his wife (both competitors) buying the gym I train at. I believe only one of the male trainers will be staying (more of a P90x/TRX guy) and I'll have an awesome place to work out of.
 
breezy11 said:
Yup. :)

Thanks man. I've been working to get myself in a position where I felt somewhat comfortable making the move for a while. What sealed the deal was my buddy and his wife (both competitors) buying the gym I train at. I believe only one of the male trainers will be staying (more of a P90x/TRX guy) and I'll have an awesome place to work out of.
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That's great news! I remember you telling me you wanted to make the change a while back. Congrats Matt! Well deserved! Umm, will you be offering consultations? :-D
 
gokix811 said:
That's great news! I remember you telling me you wanted to make the change a while back. Congrats Matt! Well deserved! Umm, will you be offering consultations? :-D
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Thanks J! Yeah, I've been working towards it for about a year. Ha sure, just stop by.
 
Here's a set from today's chest/shoulder session. I worked up to a weight that I could maintain for 5x5 without grinding. These feel amazing when done on a fully pumped muscle and are one of my favorite chest exercises.

[video]https://youtu.be/mpOs5T2WR7Y[/video]
 
I trained legs this afternoon. Here's a couple sets of SSB squats. I worked up to a weight that I could maintain some explosiveness with for a set of 10 (constant tension) and then added chains for an additional 4 sets of 10.


[video]https://youtu.be/n8nUNZsP79k[/video]
 
[video]https://youtu.be/17sSJ9cmO_4[/video]
 
How's the weight and caloric surplus going bro?
 
wasme said:
ha... those chains are massive
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Ha yup. I forget the exact weight, but think they're 35-40lbs. I used them for walking lunge drop sets today as well.


kbayne said:
How's the weight and caloric surplus going bro?
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I've been waking up at 230lbs. Cals are 5600 on most days with a couple around 6500. I don't think I'll be adding much more weight if any at this point. The plan is to ease into a long prep soon (show end of Oct.), keep as much weight as possible, and hopefully be 220+ on stage. If not, no big deal; the main goal is conditioning.
#dickskin :)
 
Here's a couple sets of Smith Pulls. Meadows recently posted a video of them, I hadn't done them in a while, so I added a few sets to the end of my session. It's a solid way to really zero in on your lats, get a strong contraction, and intense pump.


[video]https://youtu.be/vOYyZEfST_o[/video]
 
[video]https://youtu.be/5wE4Rem2U7k[/video]
 
Saw that video he posted on IG as well. Gonna throw a few sets in at the end of my back workout this afternoon!
 
kbayne said:
Saw that video he posted on IG as well. Gonna throw a few sets in at the end of my back workout this afternoon!
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Nice. John gave some tips in a group I'm in. The key is doing them slow and controlled while keeping your lats flexed throughout the entire range of motion, using only them to move/control the weight. Make sure you don't let the bar get too far out in front of you as well (keep lower back safe).
 
breezy11 said:
Here's a couple sets of Smith Pulls. Meadows recently posted a video of them, I hadn't done them in a while, so I added a few sets to the end of my session. It's a solid way to really zero in on your lats, get a strong contraction, and intense pump.


[video]https://youtu.be/vOYyZEfST_o[/video]
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Today's back day for me. These are looking fun to try
 
gokix811 said:
Finished off back with these. Really nice MM connection. I can see what you're saying about the lower back though, had to really engage lats instead of using leg drive/lower back. :-)
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Yup, all lats. Sounds like you got the hang of them.
 
Well after re watching ur videos and thinking about my mechanics of the lift it was more like straight legged deads for me. So next time imma try it out with a little better body position.
 
gymwrenchwv said:
Well after re watching ur videos and thinking about my mechanics of the lift it was more like straight legged deads for me. So next time imma try it out with a little better body position.
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Yeah, they do look like a stiff legged dead variation, but you can't really "see" how these should be done when looking at a video. That's one reason Meadows elaborated on the technique (posted tips a few posts up). Stiff legged deads on the smith aren't a bad move either though.
 
breezy11 said:
Yeah, they do look like a stiff legged dead variation, but you can't really "see" how these should be done when looking at a video. That's one reason Meadows elaborated on the technique (posted tips a few posts up). Stiff legged deads on the smith aren't a bad move either though.
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I agree. Was my first attempt in smith at any type of dead. Might be a nice variation to throw in switching between the stiff legged and closer to what ur actually doing lol.
 
gymwrenchwv said:
I agree. Was my first attempt in smith at any type of dead. Might be a nice variation to throw in switching between the stiff legged and closer to what ur actually doing lol.
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I find the positioning of your feet relative to the bar is the biggest key in getting lat activation vs hammy. Sometimes it's worth starting very light and finding your spot before even bothering with any type of rep work
 
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