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breezy's training, supplementation, and food log

Big workout update coming later today. My internet connection (and video uploading) wouldn't work last night, but is good to go this morning.
 
Vascularity is sick man. Also, yeah I plan on doing 1.5 scoops today before legs.

Never been disappointed by usp so I'm looking forward to it
 
aceroni said:
Vascularity is sick man. Also, yeah I plan on doing 1.5 scoops today before legs.

Never been disappointed by usp so I'm looking forward to it
Click to expand...

Thanks ace. That's awesome, can't wait to hear how it goes.
 
804 said:
Looking forward to seeing these workouts. Any new exercises!?
Click to expand...

I used the HS lateral raise machine for the first time :D. There are a couple more exercises that I hadn't done in a while (not in this log), but I think that's it.
 
8/3/13

Lying Leg Curls
60x20
80x20
110x12
110x12
110x12
110x12, x30 partials



1.5 BB Squat
135x10
225x15
225x15
275x8
315x6

4th set (the others show a black screen after uploading): I didn’t want to go too heavy or deep, as it felt like it could aggravate my sciatica when warming up. I believe that I went a little lower than it looks because I set the pins for reference. Either way, they did the trick and my legs were on fire.

[video=youtube_share;_U0s9s7fJEs]http://youtu.be/_U0s9s7fJEs[/video]




Sissy Squat (stand) / Leg Extensions
10 / 150x8
10 / 150x8
10 / 150x8
10 / 150x8

-sissy squat: 4 sec negative (deep and leaning back)/3 sec hold

-leg extensions: explode to lockout/2 sec hold

-brutal



Quad Stretch
1 min per leg


1.5 One-Legged Machine Press
125x15
140x10
140x10

-constant tension: ¾ lockout



Quad Stretch
1 min per leg



Ham Killers
10
10
10
 
8/4/13


Neutral Grip Incline DB Press
70x8
80x8
90x8
100x8, 60x8

-1 sec stretch/1sec squeeze



Band Chest Contractions / Incline Fat Bar Bench
15 / 205x6
15 / 205x6
15 / 205x6
15 / 205x6, 155x10

-bench: explosive/ROM- above chest to ¾ lockout


3rd set:

[video=youtube_share;aIjpS-MJMbk]http://youtu.be/aIjpS-MJMbk[/video]
 
Incline Hex Press / Incline DB Flyes
70x6 / 35x8
70x6 / 35x8
70x6 / 35x8



Slight Decline Pause Bench
185x5
185x5
185x5
185x5

-3 sec pause on chest/explode to lockout



Stretch Pushups / Band Over and Backs
15 / 10
12 / 10

-pushups: feet elevated ~3’/holding DBs neutral grip



High Pulley Rear Delt Flyes
40x20
45x12
50x8, 20x20
50x8, 20x17



HS Lateral Raise / DB Swings
70x8 / 40x25
70x8 / 40x25
70x8 / 40x22

-laterals: These didn't take much weight. I initially tried to put 45lb plates on, but they didn't fit.


3rd set: should have been 25 swings (did 22), but it looks like I lost count

[video=youtube_share;YgjBxdBAkB0]http://youtu.be/YgjBxdBAkB0[/video]



Reverse Incline Machine Shoulder Press
180x8
180x8
180x8

-explosive



Incline DB Swings (destroyer set)
60x60, 30x30, 15x12
 
8/5/13

Straight Arm Pushdowns (grenade)
100x15
120x10
120x10, x8 partials
120x10, x8 partials

Example:

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


DB Dead-Stop Rows
80x15
90x12
105x10
110x10
 
Trap Bar Rows
90x15
140x10
160x8
180x8, 140x6, 90x9

-bar weight not included

-explosive/rowing up and in/heels elevated on 25lb plates


Last 3 sets:

[video=youtube_share;IxDa84Ph4yY]http://youtu.be/IxDa84Ph4yY[/video]


DB Pullovers (lying on bench)
80x10
80x10
80x9
 
Prone DB Shrugs / Rows
80x10 / 80x8
80x10 / 80x8
80x10 / 80x8

3rd set:

[video=youtube_share;AtFajILnfD4]http://youtu.be/AtFajILnfD4[/video]



Scapulae Stretch Pulldowns
190x12
200x10
210x10
220x8

-planned on 3 sets, but stretch felt amazing
 
High Pull Low Rows / Stretchers
20x15 / 110x15
30x12 / 110x15
40x10 / 110x15

Rows Example:

[video=youtube_share;4GyLvYkoB2M]http://youtu.be/4GyLvYkoB2M[/video]
 
breezy11 said:
8/4/13


Band Chest Contractions / Incline Fat Bar Bench
15 / 205x6
15 / 205x6
15 / 205x6
15 / 205x6, 155x10

-bench: explosive/ROM- above chest to ¾ lockout
Click to expand...

I did a similar style of inclie today with the low reps/ explosiveness/ 3/4 lockout

Incline smith machine press (With a bosu ball supporting the upper back while laying on the floor). The bosu ball helped with the explosiveness at the bottom as your triceps touch the ball (slight bounce effect) I'll post a video next week.

breezy11 said:
HS Lateral Raise / DB Swings
70x8 / 40x25
70x8 / 40x25
70x8 / 40x22
Click to expand...

Nice variation bro. We have a similar one at our gym made by life fitness, except its cable driven. I typically just call them "side machine lateral raises" haha
 
wasme said:
Amazing workouts, and awesome vids Breezy... very motivational/inspiring - thanks man.
Click to expand...


Thanks wasme. My workouts have been going great. Hopefully, that doesn't change much as my caloric intake gets lower.


804 said:
I did a similar style of inclie today with the low reps/ explosiveness/ 3/4 lockout

Incline smith machine press (With a bosu ball supporting the upper back while laying on the floor). The bosu ball helped with the explosiveness at the bottom as your triceps touch the ball (slight bounce effect) I'll post a video next week.

Nice variation bro. We have a similar one at our gym made by life fitness, except its cable driven. I typically just call them "side machine lateral raises" haha
Click to expand...

Sounds interesting man. I'll be on the lookout for the video.

Yeah, they're just machine lateral raises. My gym has a bunch of the cable driven ones (what I usually use), but I finally noticed the Hammer Strength machine this week lol. That's why I called them "HS" lateral raises. I usually type "HS" anytime that I use a Hammer Strength (plate loaded) machine. I plan on trying a standing lateral raise machine today...there are a ton of machines at my gym and I don't pay much attention to what's available.
 
Yeah I hear you bro. I like those style machines. I typically lean in to try and incorporate as much rear delts as possible
 
breezy11 said:
High Pull Low Rows / Stretchers
20x15 / 110x15
30x12 / 110x15
40x10 / 110x15

Rows Example:

[video=youtube_share;4GyLvYkoB2M]http://youtu.be/4GyLvYkoB2M[/video]
Click to expand...


You SIR are a freaking TITAN!
 
804 said:
Yeah I hear you bro. I like those style machines. I typically lean in to try and incorporate as much rear delts as possible
Click to expand...

Yeah, I don't worry about hitting my rear delts with those, as the majority of my shoulder work focuses on them.

Budman7811 said:
They have HS at my place ....isoHS using one arm at a time make me use other muscles more.
Click to expand...

Nice, I did some single-arm banded HS incline presses yesterday. You could try changing your positioning a little (seat height/angle you're sitting on seat) or lowering the weight until you can isolate the targeted muscle.

TheMovement said:
You SIR are a freaking TITAN!
Click to expand...

John Meadows is...I'm not in that video; it's just an exercise example. Thanks though :D

Driven2lift said:
He nailed it with that comment, I think gravity is afraid of Breezy and backs off sometimes to just let him do his thing lol
Click to expand...

Lol thanks buddy.

PalmFist said:
These look badass. Never thought of that angle before. Thanks
Click to expand...
Sean1332 said:
Agreed!
Click to expand...

Yup, they're awesome. You guys should definitely try them out. The lighter the weight, the more I get out of them. I'll probably stay in the 20-30lb range next time I do them, maybe today.
 
breezy11 said:
Yup, they're awesome. You guys should definitely try them out. The lighter the weight, the more I get out of them. I'll probably stay in the 20-30lb range next time I do them, maybe today.
Click to expand...

Unfortunately I've only done these while leaning backward with one foot on the ass pad of a lat PD station, pulling from high above. The angle just never felt right. Not gonna lie though, I let ego and machismo get to me and use at least two or three times too much weight. Back down to the 20-30 range it is, haha. I do go low on incline bench DB rear raises though, kinda hard to do them properly and burn them bad boys with anything more than 15-20 lbs, at least for me
 
PalmFist said:
Unfortunately I've only done these while leaning backward with one foot on the ass pad of a lat PD station, pulling from high above. The angle just never felt right. Not gonna lie though, I let ego and machismo get to me and use at least two or three times too much weight. Back down to the 20-30 range it is, haha. I do go low on incline bench DB rear raises though, kinda hard to do them properly and burn them bad boys with anything more than 15-20 lbs, at least for me
Click to expand...

Haha I like to add some extra weight on certain exercises and just fire away, but not too often. I started a drop set like that today with HS Iso Rows, right before high-pull low rows. Yeah, DB laterals feel much more effective with lighter weight and minimal to no trap involvement. For the high rows, I stayed in the 20-30lb range, but lost a little mind-muscle connection at 30lbs. Taking them slow with the higher weight seemed to help a little. There's a video of the 30lb set (and HS rows) that I'll get posted later today.
 
8/6/13

Stretch Pushups
25
25
25

-feet elevated ~3’/holding DBs neutral grip



Banded One-Arm HS Incline Press
55x8
65x8
75x8
85x8
90x8, 180x5, 140x5, 90x10 (drops with both arms)

-sitting slightly angled towards the pressing side (helped hit upper/inner chest)

-2 sec squeeze at top



1.75 Slight Incline Neutral Grip DB Press
50x12
60x10
65x8
70x6

-3 sec negative / 1 sec stretch / explode to ¾ lockout / quickly drop back down /explode to full lockout with 2 sec squeeze at top

- I got creative with these. They felt great and I’ll try to record a set next week.



Incline Twist Press / Incline DB Flyes
40x10 / 35x8
45x8 / 30x10
45x8 / 30x10

-twist press: twist to neutral grip in stretched position/ twist pinkies in at top

-Big fan of twisting at the bottom, as it increases the stretch.



DB Bent Over Lateral Raise / Band Pull-Aparts
30x8, x25 swings / 8
30x8, x25 swings / 8
30x8, x25 swings / 8



Standing Machine Lateral Raise
40x10, x20 swings (facing machine)
40x10, x20 swings (backwards)
50x10, x20 swings (facing machine)
50x10, x20 swings (backwards)
60x8, x20 swings (facing machine)
60x8, x20 swings (backwards)

-These were great. You can do some serious damage with this machine and I’ll continue to use it.

Invalid Link Removed



6 ways / Horizontal Press
15x8 / 5x10
15x8 / 5x10
15x8 / 5x10
 
8/7/13


Chin-Ups
3 (~10 sec concentric/eccentric)
10 (1.5 rep)
2 (~20 sec concentric/eccentric)
8 (1.5 rep)

-focus on keeping sternum elevated and staying in a range where lat tension remains high

Last 2 sets:

[video=youtube_share;iZ_bkaxv6rU]http://youtu.be/iZ_bkaxv6rU[/video]
 
HS Iso Row
90x10 (10R/10L), 180x10 (R+L)
135x10 (5R/5L x2)
180x8 (8R/8L)
225x5 (5R/5L), 135x12 (12R/12L), 180x8 (R+L)

- I used the foot opposite of the rowing side for support, which increased the difficulty and effectiveness.

Final set: I decided to strap up and start a drop set with some heavy weight.

[video=youtube_share;ZGRH-iAtmmg]http://youtu.be/ZGRH-iAtmmg[/video]
 
High-Pull Low Rows
20x15
25x12
30x12

3rd set: The previous sets were done with a little more speed. 30lbs felt effective, but I might stick with 25lbs next time around.

[video=youtube_share;fd-hjK5F-_A]http://youtu.be/fd-hjK5F-_A[/video]



Kayak Rows
60x20 (20R/20L/20R+L)
 
Bent-Over Triceps Ext. / Fat EZ-Bar Reverse Curl
80x20
100x20 / 55x15
120x15 / 75x8
140x12 / 75x8
160x10 / 75x8

2nd working set: I hadn't done the extensions in a while. They absolutely smoked my triceps. :thumbsup:


[video=youtube_share;gnqWjNHlvD4]http://youtu.be/gnqWjNHlvD4[/video]



Machine Dips / 1.5 Cable Curls
200x10 (5 sec neg) / 120x10
220x10 (3 sec neg) / 140x8
220x10 (3 sec neg) / 140x8



Standing Elbows out Extensions (Tate Press) / BW Extensions / Incline DB curl
30x12 / 15 / 35x8
35x10 / 15 / 35x8
40x8 / 15 / 40x6, 20x6 (1.5 rep)
40x8 / 15 / 40x6, 20x6 (1.5 rep)

-Elbows Out Ext: leaning back on standing preacher curl pad

-BW Ext: against standing preacher curl pad

-Incline Curls: 45 degree angle



Cable Extensions
50x15
50x15

-no attachment/single arm/extending from over shoulder across body
 
Training looking solid (as usual). I've been enjoying fat bar curls myself.
When done with a slow negative they're quite difficult with light weight
 
Finally caught back up AGAIN lol.

Solid as usual bud. Question may be dumb but regardless I don't know. What are the benefits to using the fat bar? Like for BP as an example.

Thanks bud
 
wasme said:
Breezy your workouts, make me wanna ditch the garage and join a gym...
Click to expand...

Haha a gym with the right equipment is great, but I've been to plenty that didn't offer much. I'd like to build a decent home gym at some point.


aceroni said:
Training looking solid (as usual). I've been enjoying fat bar curls myself.
When done with a slow negative they're quite difficult with light weight
Click to expand...


Thanks ace. Nice, the slow negatives have my forearms ready to explode. I usually add 5-10lbs per side if it's later in my workout (sometimes none). Fat bar drag curls with a slow negative and 2 sec squeeze at the top are brutal as well.

bean5er said:
Finally caught back up AGAIN lol.

Solid as usual bud. Question may be dumb but regardless I don't know. What are the benefits to using the fat bar? Like for BP as an example.

Thanks bud
Click to expand...

No worries bean. I have a few logs to catch up with as well and sometimes have trouble keeping up with my own lol.

Thanks man. The biggest benefits that I've noticed are increased muscle stimulation/recruitment and less pressure on my joints (for certain movements). For bench, using the fat bar takes a lot of stress off my shoulders and elbows, and I can focus more on my chest. They're a great tool to add to your training. I'm lucky to have a few different fat bars at my gym (different size BBs and EZ-Bar). Fat Gripz are great as well, but I don't have my own.

I was looking for an old article on the topic, but couldn't find it. Here's a decent one though:

Invalid Link Removed

804 said:
Nice work brother. I wish we had a fat bar
Click to expand...

Thanks dude. You should look into getting some fat gripz.
 
breezy11 said:
Haha a gym with the right equipment is great, but I've been to plenty that didn't offer much. I'd like to build a decent home gym at some point.

Thanks ace. Nice, the slow negatives have my forearms ready to explode. I usually add 5-10lbs per side if it's later in my workout (sometimes none). Fat bar drag curls with a slow negative and 2 sec squeeze at the top are brutal as well.

No worries bean. I have a few logs to catch up with as well and sometimes have trouble keeping up with my own lol.

Thanks man. The biggest benefits that I've noticed are increased muscle stimulation/recruitment and less pressure on my joints (for certain movements). For bench, using the fat bar takes a lot of stress off my shoulders and elbows, and I can focus more on my chest. They're a great tool to add to your training. I'm lucky to have a few different fat bars at my gym (different size BBs and EZ-Bar). Fat Gripz are great as well, but I don't have my own.

I was looking for an old article on the topic, but couldn't find it. Here's a decent one though:

Invalid Link Removed

Thanks dude. You should look into getting some fat gripz.
Click to expand...

Like my log for example.


Which you never comment in anymore :cry:


Just move down to Texas in 5-6 years and come to the gym I open, i'll give you a discount :wink:
 
breezy11 said:
Haha a gym with the right equipment is great, but I've been to plenty that didn't offer much. I'd like to build a decent home gym at some point.

Thanks ace. Nice, the slow negatives have my forearms ready to explode. I usually add 5-10lbs per side if it's later in my workout (sometimes none). Fat bar drag curls with a slow negative and 2 sec squeeze at the top are brutal as well.

No worries bean. I have a few logs to catch up with as well and sometimes have trouble keeping up with my own lol.

Thanks man. The biggest benefits that I've noticed are increased muscle stimulation/recruitment and less pressure on my joints (for certain movements). For bench, using the fat bar takes a lot of stress off my shoulders and elbows, and I can focus more on my chest. They're a great tool to add to your training. I'm lucky to have a few different fat bars at my gym (different size BBs and EZ-Bar). Fat Gripz are great as well, but I don't have my own.

I was looking for an old article on the topic, but couldn't find it. Here's a decent one though:

Invalid Link Removed

Thanks dude. You should look into getting some fat gripz.
Click to expand...

Thanks buddy.

jimbuick said:
Like my log for example.

Which you never comment in anymore :cry:

Just move down to Texas in 5-6 years and come to the gym I open, i'll give you a discount :wink:
Click to expand...

That is my goal as well
 
I already offered breezy a paid position at my future gym. So get in line! :D
 
jimbuick said:
Like my log for example.


Which you never comment in anymore :cry:


Just move down to Texas in 5-6 years and come to the gym I open, i'll give you a discount :wink:
Click to expand...


Cheer up Jim :). Even when I don't comment often, I'm still following. Your log is great, and full of solid info and training. :thumbsup:

I'll consider your offer.

bean5er said:
Thanks buddy.
Click to expand...

No problem man.


bolt10 said:
I already offered breezy a paid position at my future gym. So get in line! :D
Click to expand...

I'm ready to start my new career. :cool:
 
8/8/13


Seated Leg Curl
60x20
80x20
140x8
140x8
145x8
145x8, 85x8, 45x8, 145x25 (partials)



BB Back Squat
135x15
225x15

explosive
315x6
365x6
405x6

pause
315x3 (3ct)
365x3 (3-4ct)
405x2 (2-3ct)
405x1 (5ct)
425x1 (3ct)
315x3 (9-13ct), 225x14 (no pause)


Pause Squats (all sets): My legs were wearing down, but it went alright overall. You can watch the giant sweat mark on my back grow, as the video progresses. :)

[video=youtube_share;90oFi3lBMmg]http://youtu.be/90oFi3lBMmg[/video]
 
Sissy Squat (stand) / Teardrop Busters
8 / 12
8 / 12
7 / 12


3rd set: This isn’t a very good example, as my legs were hurting from the previous 2 supersets. I started out taking these further back and pausing at the bottom.

[video=youtube_share;lWV9pVGgYrw]http://youtu.be/lWV9pVGgYrw[/video]



Quad Stretch
1 min per leg



Leg Extensions
160x8
170x8
180x8
190x8

-explode to lockout with 3 sec flex



Quad Stretch
1 min per leg



HS Split Squat (HS squat/lunge machine)
90x10
90x10
90x10

-I brought my foot out more than usual, which really worked my hamstrings.
 
Sean1332 said:
Hooray for pause squats

Oct 12th, PL meet in Everett. Come check it out if you're around
Click to expand...


Hooray. They're a lot of fun.

Sounds good man. Are you competing?


jimbuick said:
405x6 is explosive?! :jaw:
Click to expand...


As explosive as I could get them. My plan was to work up with sets of 6, until I couldn't accelerate through the entire movement. The first 4 were pretty good, but I lost a little power.
 
I decided a few month back to go big on squats ... First one good then second one - not so good

Trying to see my one rep max
 
Budman7811 said:
I decided a few month back to go big on squats ... First one good then second one - not so good
Click to expand...

Haha It happens. Try to work your way up to a challenging weight, so you have an idea of what you're in for.
 
bean5er said:
Finally caught back up AGAIN lol.

Solid as usual bud. Question may be dumb but regardless I don't know. What are the benefits to using the fat bar? Like for BP as an example.

Thanks bud
Click to expand...

People use them like they would fat gripz. I use them so I don't have to do any forearm curls.
 
aceroni said:
Breezy, excellent squatting.

Those pause squats are very impressive
Click to expand...

Thanks man. I hadn't attempted pause squats with 405+ until a couple weeks ago. Next time around I might save the explosive squats for after pauses.
 
jimbuick said:
You can't. It was my idea first!
Click to expand...

It's okay Jim, we don't live anywhere near each other bud, I will not take your business. My is just going to be for fun so meatheads like us have somewhere to throw weights around, chalk up, fart, grunt whatever and not worry about getting frowned upon. I'm so sick of big chain gyms. Not looking to turn a profit just make enough to keep the doors open (I have a plan :-))

jimbuick said:
405x6 is explosive?! :jaw:
Click to expand...

^^^this

aceroni said:
Breezy, excellent squatting.

Those pause squats are very impressive
Click to expand...

This also^^^^

Nice work breezy
 
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