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breezy's training, supplementation, and food log

kbayne said:
Lookin awesome. How was breakfast?
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Thanks kbayne. Breakfast was great, but had me wanting more. It gave me a slight headache for about 20 minutes as well.

804 said:
Nice description brother. It all sounds delicious and OEProtein loaded!
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Thanks dude. Yeah, I'll have to limit some days to 2 scoops, so I don't burn through it. That was my first post-workout shake in a long time...I missed them.
 
This arrived today.

Invalid Link Removed

Caramel Cream flavored gluten free rolled oats
Cashews
Blueberries
PB2 (powdered peanut butter)


It's a custom oatmeal blend that I ordered from myoatmeal.com. They're giving away 10 free bags daily on Facebook (you have to pay $6 for shipping and post a review). I bought mine with a discount on father's day.
 
breezy11 said:
This arrived today.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83073"/>

Caramel Cream flavored gluten free rolled oats
Cashews
Blueberries
PB2 (powdered peanut butter)

It's a custom oatmeal blend that I ordered from myoatmeal.com. They're giving away 10 free bags daily on Facebook (you have to pay $6 for shipping and post a review). I bought mine with a discount on father's day.
Click to expand...

Holy yum :).
 
kbayne said:
Holy yum :).
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Should be good. Hopefully the caramel flavor is strong enough that I can add some plain oats and get more out of the blend. I bet it would be fantastic with vanilla or chocolate protein as well. :)
 
Nice meals and set up for the start. Interested to see how this goes from here on.
 
It smells good. :thumbsup:

Invalid Link Removed
 
bolt10 said:
Nice meals and set up for the start. Interested to see how this goes from here on.
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Thanks bolt, I appreciate the help. At this point, it's basically one day at a time.
 
6/19/13


V-Bar Pushdown / Fat BB Curl
120x20 / 85x8
140x20 / 90x8
150x20 / 90x8
160x20 / 90x8

-Curls: hard squeeze on bar/stayed in “sweet spot” to keep tension high



Hammer Curl / Dip Machine
40x8 / 10
40x8 / 10
45x8 / 10
45x8 / 10

-Curls: full ROM/strict form

-Dips: 3 sec negative / increased weight each set / machine didn’t label weight



Bent-Over Triceps Extension (rope) / Incline DB Concentration Curls
70x10, x5 (partials) / 25x8
80x10, x5 / 30x8
100x10, x5 / 30x8
110x10, x5 / 30x8

-partials out of stretched position

-hard squeeze at top with curls
 
Nice work bro! Once I get away from low carbs I will definitely look into the custom granola. I may have to get a sneak peak so I know what I'm in for. I'm sure the amount of ingredients you get to choose from is unreal.
 
wasme said:
Those oats look awesome Breezy. Nice workout too.. gotta love the fat bar curls..
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I had some for breakfast and they taste awesome too. Thanks, I think fat bar anything is great.


804 said:
Nice work bro! Once I get away from low carbs I will definitely look into the custom granola. I may have to get a sneak peak so I know what I'm in for. I'm sure the amount of ingredients you get to choose from is unreal.
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Thanks man. Yeah, check out the site. They have "22 billion combinations" lol.
 
Life has been and will continue to be extremely busy this week. I haven't been able to keep up with everything on AM as much as I'd like, but should have more time by this weekend. Sorry for any delayed responses and updates.


I upped my peri-workout carb intake and will end the day having consumed ~200g. The carbs were added intra-workout (~40g total) and to my post-workout shake (35g). I increased my BCAAs to 20g as well. These amounts will continue to change based on training and as I reintroduce carbs. Today was "leg day", which will be the highest carb day of the week (once I build them back up). The 200g will be closer to 600g in the coming weeks.


Here's today's post-workout meal.

Invalid Link Removed

5 oz ground turkey
1 spicy jalapeno chicken sausage
1 sun-dried tomato basil chicken sausage
2 slices American cheese (I probably won't eat much cheese when carbs go up)
cayenne pepper
South African Smoke seasoning

2 gluten free waffles
1.5 tbsp almond butter

Calories: 973
Fat: 58g
Carbs: 52
Protein: 67
 
wasme said:
Looks like some good eats Breezy. And I don't think any of us are complaining about your timeliness bro.
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Thanks man. I'm really enjoying the carbs. Yeah, I just haven't been able to check in much besides the early morning or a few minutes during the day. I'll be happy when this week is over.
 
Just so you know that picture makes me not like you very much right now ;)
 
6/20/13

Leg Curl
80x20
80x20
120x10
120x10
120x10
120x10, 80x13, 80x50 partials



BB Back Squat (deep)
135x15
225x15
315x6
315x6
315x5
315x5
225x10

-I took these pretty deep and kept rest to 30-40 seconds. They started out easy, but I was running out of gas on the last couple sets.

Here’s my final set. I would’ve liked to record them all, but someone was using the machine that I set my phone against. If I do these again next week, I’ll try to prop my phone up on something. I think that I got a little lower than it looks from this angle.

[video=youtube;mXubMg6tcI0]http://www.youtube.com/watch?v=mXubMg6tcI0&feature=share&list=UUYnPYjextCc5uO6XFlJNuRA[/video]



Leg Extensions
135x12
145x12
155x12
170x12

-These were done explosively, kicking up hard and stopping right before my shins were perpendicular to the floor (on the way down).

-I’d never used this machine or one like it. It had 3 different places to load plates on the side.



Quad Stretch
30 seconds per leg



Leg Press
270x8
360x8
450x8
540x8
630x8
720x7, x10 partials

-This was done as one ascending set. I quickly loaded the weight and kept moving…and came very close to puking.



Quad Stretch
30 seconds per leg



Stiff-Legged BB Deadlift
145x10
195x10
245x10
265x10

-Constant tension, working the stretch/bottom half of the movement. I only came up ¾ of the way before lowering to the ground.

-25lb plates used for increased depth/stretch

-intense pump with this approach
 
Danb2285 said:
Just so you know that picture makes me not like you very much right now ;)
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Haha sorry bud. I ended up drizzling some Walden Farms "calorie free" chocolate syrup (it's pretty good) on the waffles as well lol.
 
breezy11 said:
Haha sorry bud. I ended up drizzling some Walden Farms "calorie free" chocolate syrup (it's pretty good) on the waffles as well lol.
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lol of course you did
 
I need to get in on the Walden Farms syrup.


Bet getting in carbs like you are is awesome. I am always looking forward to my high carb days.
 
Good stuff brotha.. Those waffles are making me drool. Haven't had waffles in like 3 months... ahhh soon enough
 
kbayne said:
I need to get in on the Walden Farms syrup.

Bet getting in carbs like you are is awesome. I am always looking forward to my high carb days.
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You should give it a shot. I have the chocolate, pancake, and caramel, which are all pretty good IMO.

Yeah, it's great. I've only gone up to 200g so far (250g today) and it feels like I'm eating a decent amount. I can't wait to have them back in full force.

804 said:
Good stuff brotha.. Those waffles are making me drool. Haven't had waffles in like 3 months... ahhh soon enough
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Thanks 804. I'll have a couple for you today. :)
 
Your log makes me wish I was in the States, can't find anything comparable to half your food ingredients and I am definitely trying lol. On a hunt for cookie butter that looks amazing. Been a while but I'm caught up, updates have all been great as per usual, good luck with prepping for a contest! Not that you need any. Definitely will be following closely as the date approaches, curious to see how precontest diet is done Breezy style
 
Driven2lift said:
Your log makes me wish I was in the States, can't find anything comparable to half your food ingredients and I am definitely trying lol. On a hunt for cookie butter that looks amazing. Been a while but I'm caught up, updates have all been great as per usual, good luck with prepping for a contest! Not that you need any. Definitely will be following closely as the date approaches, curious to see how precontest diet is done Breezy style
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I have had this conversation before with Breezy as well. The variety, etc is so much better in the USA. I too looked for cookie butter - I think we'd have to make a run for Buffalo. There is a Trader Joes in Tonawonda.

And then you have all the supplements that are available that just are not sold here due to Health Canada crap. Mind you at least we have our ephedrine still lol.

My favorite, was over the last couple of years. Going to tournaments with my son's new hockey team in the states. Was all done via a coach bus. So I'd have shipments sent to hotels and bring it all back in the belly of the bus lol.
 
Driven2lift said:
Your log makes me wish I was in the States, can't find anything comparable to half your food ingredients and I am definitely trying lol. On a hunt for cookie butter that looks amazing. Been a while but I'm caught up, updates have all been great as per usual, good luck with prepping for a contest! Not that you need any. Definitely will be following closely as the date approaches, curious to see how precontest diet is done Breezy style
Click to expand...


Have you tried looking online? You could probably get whatever you're looking for shipped, if you really want it. Thanks man! I'm curious as well...there's way too many diet changes currently to start thinking that far ahead haha.


wasme said:
I have had this conversation before with Breezy as well. The variety, etc is so much better in the USA. I too looked for cookie butter - I think we'd have to make a run for Buffalo. There is a Trader Joes in Tonawonda.

And then you have all the supplements that are available that just are not sold here due to Health Canada crap. Mind you at least we have our ephedrine still lol.

My favorite, was over the last couple of years. Going to tournaments with my son's new hockey team in the states. Was all done via a coach bus. So I'd have shipments sent to hotels and bring it all back in the belly of the bus lol.
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Lol I'd probably do the same.
 
6/21/13


Banded HS Chest Press
90x8
90x8
140x8
180x8
220x8
220x8, x10 partials out of bottom

-weight without band resistance

-1 sec flex



Incline Bench Press
135x6
155x6
185x6
205x6
225x6

-constant tension: ~1 inch above chest to ¾ lockout



Flat Bench Press (explosive)
175x5
175x5
175x5
175x5
155x5

-These felt great after the constant tension/pump exercises.

175 didn’t feel explosive enough on the last set, so I dropped weight. Here are the last 3 sets.

[video=youtube;q9sNhsl_pdI]http://www.youtube.com/watch?feature=player_embedded&v=q9sNhsl_pdI[/video]



DB Hex Press / Pec Minor Dip / Partial Dip
55x10 / 8 / 10
65x8 / 8 / 10
65x8 / 8 / 8

-crazy pump/chest was beat

-Partial Dip: out of stretch position/elbows flared and chin tucked into chest/come up halfway



DB Bent-Over Side Lateral
20x20
20x15, x15 swings (partials)
20x12, x28 swings



6 ways
10x10
10x10
10x10



Cage Press (explosive)
155x5
155x5
155x5
155x5

-Pressed straight up (no leaning in or momentum) and reset between each rep
 
6 ways? wouldn't mind a little insight into that one.
 
Links corrupted, searching for another after I type
 
wasme said:
Nice vid Breezy... Great looking workout too. I like how you change up the order.
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Thanks wasme. Yeah, even when the exercises don't differ much, there's a good amount of "changes" (when and how they're performed) every 2 weeks.

TheMovement said:
6 ways? wouldn't mind a little insight into that one.
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Jim has it covered.

jimbuick said:
Invalid Link Removed
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Thanks man.

TheMovement said:
Links corrupted, searching for another after I type
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It works fine for me. Let me know if you're still looking for a link.
 
6/22/13

My carb intake will be up to 300g today (almost entirely peri-workout) and probably remain around the same or below for the next few days (based on training). I’ve been slowly increasing my calories as well, but believe that I’m still below maintenance…except for yesterday, when a family member unexpectedly stopped by and handed me a large “blizzard like” ice cream. That probably put my carbs around 400g for the day and had me in a decent caloric surplus. I’m not too concerned about it and am back on track today.



This morning’s back session was tough, but went well. I don’t know if the gym’s AC stopped working properly, but I had sweat pouring off me like crazy.


One-Arm BB Row
50x8
75x8
100x8
100x8
100x8
100x8

-25lb plates used for increased stretch/ROM

-I kept my hip that was closest to the bar raised a few inches higher than my other hip. This helps pre-stretch the lower lat and get a solid contraction from top to bottom.

Here’s the second half of my final set (better angle).

[video=youtube_share;hioBCqJUiVo]http://youtu.be/hioBCqJUiVo[/video]


Single-Arm Pulldown
80x8
90x8
90x8
90x8

-leaning back a little with focus on driving elbow down and flexing lower lat

-wrist/grip supinated throughout entire movement (not sure if I’ve used this approach before, but it was great)



DB Pullovers (lying on bench)
65x12
65x12
65x10



BB Deadlift
135x3
225x3
315x3
335x3

-explosive

335x10
355x8
375x5, 315x5, 225x8

-These started and finished explosive, but there was some grinding on the last couple sets (until I dropped to 225). I had to sit down immediately when finished before I went down involuntarily.
 
Kayak Row
80x8
80x8
80x8
80x8

-great finisher


Example

[video=youtube_share;LjjCyjY9tGw]http://youtu.be/LjjCyjY9tGw[/video]
 
Nice workout Breezy. Gotta love Blizzards lol.

Question on the Kayak Row do you go just to the left, or next set to the right? Also at the end of the video I noticed he does a couple of partials right out front?

Thanks for another new exercise by the way.
 
wasme said:
Nice workout Breezy. Gotta love Blizzards lol.

Question on the Kayak Row do you go just to the left, or next set to the right? Also at the end of the video I noticed he does a couple of partials right out front?

Thanks for another new exercise by the way.
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Thanks wasme. I wish that it could've been planned into my daily intake (showed up after I thought I was done eating for the day), but it was amazing either way lol.

8 per side each set. Yeah, it looks like he decided to add a some extra reps in the front. I did a few on my last set, but it's not necessary. I've seen them done side/front/(opposite) side, or side to side as well.

No problem man. I've been waiting to add them in for a while.
 
wasme said:
I will try these next week as they look quite interesting.

Go B's.. have a good one bro.
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Nice, let me know what you think. I'd recommend either starting or finishing your workout with them.


Go B's! You too man.
 
Solid workout. Really interested to see what differences you note as you increase caloric/carbohydrate intake.
 
Awesome looking back workout. Killer drop set on deadlifts. Bet you had a pretty nasty back pump going on.
 
breezy11 said:
Thanks wasme. Yeah, even when the exercises don't differ much, there's a good amount of "changes" (when and how they're performed) every 2 weeks.

Jim has it covered.

Thanks man.

It works fine for me. Let me know if you're still looking for a link.
Click to expand...

Got it on my iPod lol, safari won't open the link 4 sum reason
 
Nice session and I'm so happy w/ support vids lol
 
bolt10 said:
Solid workout. Really interested to see what differences you note as you increase caloric/carbohydrate intake.
Click to expand...

Thanks bolt. I'm loving it so far. Muscle fullness and vascularity are up, and I'm feeling great. I might be holding a little water, but my belly fat was down a minimal amount on the calipers this week (I've been in a caloric deficit except one day). I just noticed some veins running from under my armpit down to my lower abdomen. They aren't very prominent, but it's something that I haven't seen before.

I'm currently going with ~30g carbs and ~15g BCAAs per hour of training. The intra-workout carbs per hour will probably go up as my daily totals increase.

As of now, I've been able to keep almost all of my carb intake peri-workout. 275g out of 300g total, were around today's training: 65g pre, 50g intra, 70g with post shake, and 90g with first meal post training (1hr 20min after shake). The rest will basically be from eggs and broccoli. I'll probably spread the carbs beyond my post-workout meal eventually.

kbayne said:
Awesome looking back workout. Killer drop set on deadlifts. Bet you had a pretty nasty back pump going on.
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Thanks kbayne. The deads were brutal at that point in the workout. The last time that I had back DOMS like this was during the VERSA-1 beta...speaking of which, I cracked open a bottle this morning. :)

TheMovement said:
Nice session and I'm so happy w/ support vids lol
Click to expand...

Haha thanks man. There are videos of almost every exercise that I do somewhere in this log. Let me know if you ever want a video or explanation.
 
6/23/13


Pec Minor Dip
20
20
20



HS Chest Press
270x10
270x10
290x10
320x10

-focus on the stretched position: pressed up to ¾ lockout before coming right back down



Stretch Pushup / Band Over and Back / Band Chest Stretch
20 / 10 / 30 sec
17 / 10 / 30 sec
14 / 10 / 30 sec

-band stretch: held band behind back around shoulder height with arms straight out to sides.



DB Bent-Over Side Lateral / Spider Crawl
25x10 / 3 (up and down wall is 1 rep)
25x10 / 3
20x10 / 3
20x10 / 3



Band Pull-Aparts
20
20
20

-1 sec flex




I’ll have an update regarding a couple of supplement changes, either tonight or tomorrow.
 
Well that game sucked last night. Back's are in the corner now to pull off 2 ... we can still do it!

Quick question regarding BCAA's. When you were in keto, etc did you use BCAA's during your workouts, or just water?
 
wasme said:
Well that game sucked last night. Back's are in the corner now to pull off 2 ... we can still do it!

Quick question regarding BCAA's. When you were in keto, etc did you use BCAA's during your workouts, or just water?
Click to expand...

Yeah it was awful. They could do it, but it's gonna be tough without Bergeron. Last I heard, he is day-to-day with "a body injury."

I was training 100% fasted. Water was used during my workouts and BCAAs were after.
 
breezy11 said:
Yeah it was awful. They could do it, but it's gonna be tough without Bergeron. Last I heard, he is day-to-day with "a body injury."

I was training 100% fasted. Water was used during my workouts and BCAAs were after.
Click to expand...


Well let's hope day to day, is till tomorrow.

Thanks for the clarification / explanation.
 
wasme said:
Well let's hope day to day, is till tomorrow.

Thanks for the clarification / explanation.
Click to expand...

Hopefully he's on the ice for the morning skate.

Anytime man.
 
6/24/13


Rope Pushdown / Seated BB Curl
100x20 / 90x8
110x20 / 90x8
120x20 / 90x8
130x20 / 90x8

-pushdowns: constant tension/no flex at bottom

-seated curl: working top half of movement (can’t lower fully sitting on bench)/hard flex



1.5 DB Curl / HS Dip
35x8 / 230x8
30x8 / 230x8
30x8 / 230x9
30x8 / 230x8

-curls: full rep, followed by half rep=1 rep/palms up throughout movement/worked both arms at once/ridiculous pump

-HS Dip: drive weight hard/~5 sec negative


Here’s my 3rd set of HS dips. I had only planned on 8 reps, but it looks like lost track and did 9.


[video=youtube_share;GYXIMj7Ic0c]http://youtu.be/GYXIMj7Ic0c[/video]



Lying Kettlebell Extensions / Cross Body Hammer Curls
35x10 / 35x12
35x10 / 35x12
35x10 / 35x12
35x10 / 35x12

-KB ext: increased stretch each set

-curls: worked one arm at a time/strict form/hard flex



Standing Calf Raise / Dorsiflexion
3x30 / 3x30-50

-calf raise: 10 sec pause at top every 10 reps
 
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