TheMovement
Well-known member
Welp...Betting 804 will try to add some of those partials in our next leg wrkout lol, cant wait now
breezy's training, supplementation, and food log
- Thread starter breezy11
- Start date
breezy11
Well-known member
Haha have fun. I recommend pairing them with leg presses (immediately after).
breezy11
Well-known member
Yes it was. Yeah, the first didn't look too good, but they definitely turned it around.
breezy11
Well-known member
6/16/13
Flat DB Press
70x8
80x8
90x8
105x10
105x9
105x9
-I worked up until reaching a weight that would be a somewhat tough 8 reps and then did 3 sets (with that weight) for as many reps as possible without bad form.
Incline BB Press
135x6
155x6
185x6
205x6
225x6
235x6
-explode to ¾ lockout from ~1 inch above chest
-I worked up with sets of 6 until I could barely complete the set. Last 3 considered working sets.
Explosive BB Bench
195x5
195x5
185x5
185x5
185x5
-1 sec pause on chest before exploding to lockout
-lost a little explosiveness at 195 and dropped weight
Stretch Push-Up
21
17
15
-feet on 1’ box/ hands on aerobic steps
-focused on keeping chin elevated and back straight while bringing chest to ground
DB Bent-Over Side Lateral
20x15
20x15
20x15
20x15
DB Side Lateral
20x12
15x12
15x12
15x12
-concentrated on relaxing traps/back on both lateral exercises
Cage Press
135x5
155x5
175x5
175x5
185x5
I usually stick with one approach when doing these, but mixed it up this week. The same weight can be pretty easy or challenging depending on your initial pressing height/angle and the use of momentum.
[video=youtube_share;zs0BA226RnI]http://youtu.be/zs0BA226RnI[/video]
I’ve started making changes to my diet, supplementation, and training goals. I’ll try to have an update on everything either tonight or tomorrow.
Flat DB Press
70x8
80x8
90x8
105x10
105x9
105x9
-I worked up until reaching a weight that would be a somewhat tough 8 reps and then did 3 sets (with that weight) for as many reps as possible without bad form.
Incline BB Press
135x6
155x6
185x6
205x6
225x6
235x6
-explode to ¾ lockout from ~1 inch above chest
-I worked up with sets of 6 until I could barely complete the set. Last 3 considered working sets.
Explosive BB Bench
195x5
195x5
185x5
185x5
185x5
-1 sec pause on chest before exploding to lockout
-lost a little explosiveness at 195 and dropped weight
Stretch Push-Up
21
17
15
-feet on 1’ box/ hands on aerobic steps
-focused on keeping chin elevated and back straight while bringing chest to ground
DB Bent-Over Side Lateral
20x15
20x15
20x15
20x15
DB Side Lateral
20x12
15x12
15x12
15x12
-concentrated on relaxing traps/back on both lateral exercises
Cage Press
135x5
155x5
175x5
175x5
185x5
I usually stick with one approach when doing these, but mixed it up this week. The same weight can be pretty easy or challenging depending on your initial pressing height/angle and the use of momentum.
[video=youtube_share;zs0BA226RnI]http://youtu.be/zs0BA226RnI[/video]
I’ve started making changes to my diet, supplementation, and training goals. I’ll try to have an update on everything either tonight or tomorrow.
breezy11
Well-known member
breezy11
Well-known member
6/17/13
I decided to bring my cut to an end and have begun slowly raising my caloric intake (still below maintenance). My plan is to move towards a recomp and eventual lean bulk. There are a couple of competitions that I’m considering (last week of Oct. and first week of Nov.) and I want to add some LBM while there’s still time. As of now, my goal will be to keep my body fat around 10-12% at its highest before cutting back down.
Tomorrow will be the final carb up of my keto experiment. I enjoyed my run, but have always done well with carbs and feel they will be beneficial to my goals. I’ll start carb cycling within the next week. I’m going to focus on peri-workout nutrition, while using John Meadows' recommendations as a base for my plan. This means that I’ll be saying goodbye to IF as well. I’ll go into more detail about my pre, intra, and post workout nutrition when I actually begin the changes.
I’m taking a break from PowerFULL and have started using PRIME (2nd day). AP is still being used and I may add VERSA-1 in a couple of weeks.
Awesome back session this morning. Strength and endurance were both great.
Pull-Ups
wide grip
21
17
shoulder width grip
17
16
close grip (palms facing each other)
12
12
- sternum arched/lifted throughout
-stopped when form started to break
-I was very surprised to be +6 reps on my first set compared to last week. I’m not sure where that came from, but I’ll take it lol.
DB Dead-Stop Rows
100x8
105x8
105x8
110x8
-focused on driving elbows up
DB Pullover (lying on bench)
65x12
65x10
65x10
DB Shrug
120x10
130x10
135x10
-1 sec pause/flex at top
Cat Backs
25
25
Banded GM
15
15
15
Example:
[video=youtube_share;BdO-_CM7AW0]http://youtu.be/BdO-_CM7AW0[/video]
I decided to bring my cut to an end and have begun slowly raising my caloric intake (still below maintenance). My plan is to move towards a recomp and eventual lean bulk. There are a couple of competitions that I’m considering (last week of Oct. and first week of Nov.) and I want to add some LBM while there’s still time. As of now, my goal will be to keep my body fat around 10-12% at its highest before cutting back down.
Tomorrow will be the final carb up of my keto experiment. I enjoyed my run, but have always done well with carbs and feel they will be beneficial to my goals. I’ll start carb cycling within the next week. I’m going to focus on peri-workout nutrition, while using John Meadows' recommendations as a base for my plan. This means that I’ll be saying goodbye to IF as well. I’ll go into more detail about my pre, intra, and post workout nutrition when I actually begin the changes.
I’m taking a break from PowerFULL and have started using PRIME (2nd day). AP is still being used and I may add VERSA-1 in a couple of weeks.
Awesome back session this morning. Strength and endurance were both great.
Pull-Ups
wide grip
21
17
shoulder width grip
17
16
close grip (palms facing each other)
12
12
- sternum arched/lifted throughout
-stopped when form started to break
-I was very surprised to be +6 reps on my first set compared to last week. I’m not sure where that came from, but I’ll take it lol.
DB Dead-Stop Rows
100x8
105x8
105x8
110x8
-focused on driving elbows up
DB Pullover (lying on bench)
65x12
65x10
65x10
DB Shrug
120x10
130x10
135x10
-1 sec pause/flex at top
Cat Backs
25
25
Banded GM
15
15
15
Example:
[video=youtube_share;BdO-_CM7AW0]http://youtu.be/BdO-_CM7AW0[/video]
breezy11
Well-known member
Thanks man. Yeah, I decided that I might as well give it a shot. I still don't know how I feel about "showing off" my physique, but it will be cool having something else to work towards. You should pick a show and get to work.
In for new diet and epic gains.
This is gonna be fun.
wasme
Legend
...Nutrition, workout exercises, food prep... the question is always what the heck will Breezy do next! lol...
LiveToLift
Legend
Breezy is a different breed bro. I'd get fat as all hell if I copied his carb intake!
Sean1332
Legend
Breezy is a different breed bro. I'd get fat as all hell if I copied his carb intake!
haha right? I'm just now taking my diet seriously and have had some good advice from Breezy and Bolt and some others. I'm trying to lose weight, but get stronger...And eat as much as I want....it's a mind ****!
breezy11
Well-known member
Thanks wasme. I'm really looking forward to getting started. I plan to begin working on the details of my nutrition plan tomorrow, while eating pancakes, pop tarts, and gelato lol.
Oh well...B's +2!
Thanks Dan. The idea of competing has my motivation at a very high level.
Lol. I'm hoping to watch a strong 3rd and B's win...in regulation.
Thanks bud!
Haha there'll probably be a little trial and error. Hopefully I'll have a set plan in a couple of weeks.
Breezy is a different breed bro. I'd get fat as all hell if I copied his carb intake!
It's going to be more structured than my all day carb assault lol. There should still be plenty of carbs though.
Glad to help man. I've gotten solid nutrition and training advice from many on AM as well, including you and bolt. Haha yes it is. I'll let you know when I get my nutrition/carb cycling plans worked out.
wasme
Legend
12 minutes ... Hope we hold on.. really be nice to take this in regulation.
I think we are all very interested in seeing your nutrition/carb cycling plan!
Enjoy those pancakes, pop tarts, etc.....
breezy11
Well-known member
It's looking pretty good. Sure would, I have a very busy day tomorrow and have to be out the door by 4:30am.
It won't be anything groundbreaking lol...there's a lot more "planning" involved than what I've been doing though.
That's a given haha.
kbayne
Legend
breezy11
Well-known member
Yay for breakfast
I'm excited. It's going to be pretty weak compared to 2000-2500 calorie breakfasts that I used to eat
. I'm slowly building my calories/carbs back up over the next couple weeks...150g carbs peri-workout tomorrow.
breezy11
Well-known member
Haha thanks, it's good to be back brother.
breezy11
Well-known member
Nice haha. I heard that at the gym this morning.
aceroni
Well-known member
Pls explain.
Jiigzz
Legend
Peri means 'around' so in this case it means pre and post workout
Jiigzz
Legend
Lol, an old classic. I just read you thinking of competing (i've been behind lately), that sounds like fun. In for that journey
breezy11
Well-known member
All of my carb intake will be pre, intra, and post workout, with the exception of 3 cups broccoli and trace carbs.
breezy11
Well-known member
Yup, and during.
If all goes as planned I should be competing at the end of Oct. or beginning of Nov. Glad to have you along Jiigzz.
kbayne
Legend
I'm excited. It's going to be pretty weak compared to 2000-2500 calorie breakfasts that I used to eat
That's the best way to do it, slowly but surely
. I also am trying to get my carbs during peri-workout lately. Occasionally I will throw in some carbs either for breakfast or mid day snack, but 90% are coming peri-workout.
breezy11
Well-known member
That's the best way to do it, slowly but surely
I can't wait for the calories and carbs to start adding up after starving myself with 3500 calories for a couple of months lol. That's where I'll keep the majority of them, but when my caloric/carb intake is higher, they'll be spread out a little more.
aceroni
Well-known member
Sorry I should have been more clear. I understand what peri means.
I wanted to know what that was going to consist of,
and I wanted to hear more about your intra, specifically.
Jiigzz
Legend
Oops haha.
breezy11
Well-known member
My bad. I thought that you might've been looking for details, but wasn't sure. I'm running out the door, but will break down today's peri-workout nutrition when I get some free time this afternoon.
It's all your fault. I saw your response and decided to keep mine simple.
breezy11
Well-known member
Here's a breakdown of today's peri-workout nutrition.
60 mins pre-workout :
Invalid Link Removed
1 scoop Vanilla Ice Cream OxyELITE Protein
1/2 cup gluten free oats
1/2 cup blueberries
1 tbsp almond butter
1 cup unsweetened vanilla almond milk
Calories: 507
Fat: 19g
Carbs: 53g (13g fiber)
Protein: 34
-1 cap AP taken 20 minutes prior.
-The meal size will increase over the next couple weeks
Intra-workout:
2 scoops Modern BCAA+ (15g) / 2 tbsp G2 (Gatorade) powder (~25g carbs)
-Amounts will change based on training length/intensity and when I increase my total carb intake.
-Carb source will change soon
~15 mins post-workout:
2 scoops Milk Chocolate OxyELITE Protein
Calories: 280
Fat: 7g
Carbs: 8g (4g fiber)
Protein: 46g
-I'll add oats to shake eventually
~1 hour later:
Invalid Link Removed
5 oz ground turkey
2 sun-dried tomato basil chicken sausages
1 cup jasmine rice
2 tbsp Tuscan Sun-Dried Tomato marinade/sauce
Calories: 668
Fat: 25g
Carbs: 50g
Protein: 56g
60 mins pre-workout :
Invalid Link Removed
1 scoop Vanilla Ice Cream OxyELITE Protein
1/2 cup gluten free oats
1/2 cup blueberries
1 tbsp almond butter
1 cup unsweetened vanilla almond milk
Calories: 507
Fat: 19g
Carbs: 53g (13g fiber)
Protein: 34
-1 cap AP taken 20 minutes prior.
-The meal size will increase over the next couple weeks
Intra-workout:
2 scoops Modern BCAA+ (15g) / 2 tbsp G2 (Gatorade) powder (~25g carbs)
-Amounts will change based on training length/intensity and when I increase my total carb intake.
-Carb source will change soon
~15 mins post-workout:
2 scoops Milk Chocolate OxyELITE Protein
Calories: 280
Fat: 7g
Carbs: 8g (4g fiber)
Protein: 46g
-I'll add oats to shake eventually
~1 hour later:
Invalid Link Removed
5 oz ground turkey
2 sun-dried tomato basil chicken sausages
1 cup jasmine rice
2 tbsp Tuscan Sun-Dried Tomato marinade/sauce
Calories: 668
Fat: 25g
Carbs: 50g
Protein: 56g
breezy11
Well-known member
Thanks wasme. There's going to be a lot of adjustments as I reintroduce calories/carbs, which will be a pain for the next couple of weeks. It's exciting though; I felt great in the gym this morning and had a ridiculous pump.