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breezy's training, supplementation, and food log

bolt10 said:
I think I will. Always can use some cool rear delt exercises and you seem to know them all (or think of new ones on your own).
Click to expand...

Let me know what you think. I've been getting pretty creative lately.
 
wasme said:
Happy refeed day Breezy, killer workout..
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Thanks wasme. The anticipation (and only eating a minimal amount of grilled chicken breast and egg whites) is killing me. I'm really looking forward to seeing how I respond with the higher carb/calorie intake.
 
I'm currently on the bike for some LISS while waiting for my massive feeding to begin. Burning some extra calories is probably a good idea with my planned intake...but I'm really just trying to kill time. :)
 
breezy11 said:
I'm currently on the bike for some LISS while waiting for my massive feeding to begin. Burning some extra calories is probably a good idea with my planned intake...but I'm really just trying to kill time. :)
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Lol color me jealous
 
Danb2285 said:
Lol color me jealous
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Round 1 complete. :D


This was one of the greatest things that I've ever eaten.

Invalid Link Removed
*6 gf waffles with organic honey infused OxyELITE Protein frosting, sprinkled with cinnamon, and WF syrup drizzled on top

and

Invalid Link Removed
*6 cups of mixed Lucky Charms in unsweetened vanilla almond milk



AP and Recompadrol were taken prior, along with 2 scoops of Metabolic Powder. I'll be sipping on 4 scoops of MP throughout my refeed and will have another 2 about an hour after I finish eating.


I'm still hungry and looking forward to round 2.
 
I finished 825g carbs in 3.5 hours.

Here's the main course:

Invalid Link Removed
*4 cups gf pasta (quinoa/corn/rice blend), 4 oz diced grilled chicken, 1 cup gf marinara, 1.5 cups mixed peppers/onion, 1/2 cup fat free mozzarella

That's the biggest plate I have and it was a struggle to pile everything on it. I was getting full towards the end of the refeed, but am feeling good now.
 
TheMovement said:
Good Show!
Click to expand...

Thanks dude.


My weight is currently up ~1lb from last night's food. It may go up again tomorrow, but I expect it to come back down over the next 3-4 days.

I'm lowering my daily caloric intake (not including refeeds) a little and increasing cardio slightly as well. Both will remain at their new levels until an adjustment is necessary. The reason for implementing the changes today is to take advantage of what should be a metabolism boost from the massive reefed.


Back session this morning.
 
9/25/13


Last night's reefed fueled a solid session this morning. Strength and energy were both great .


Pull-Ups (sternum arched/elevated)
8 (wide)
7 (wide)
8 (shoulder)
7 (shoulder)
8 (close neutral)
7 (close neutral)

-3 sec concentric / 2 sec hold / 5 sec eccentric: tempo and arched sternum lit my back up



Flex-Pause T-Bar Rows
160x8
160x8
160x8

-1 sec flex


2nd set:

[video=youtube;gpFTX1KFxn0]https://www.youtube.com/watch?v=gpFTX1KFxn0&feature=player_embedded[/video]
 
Rest-Pause Smith Rows (45 degree)
110x12
160x10
200x8
200x8

-20lbs bar resistance


1st, 2nd, and 4th sets: I bent over more than I previously had with these and brought the bar up just below my chest. This approach was tough and I struggled somewhat with 200lbs.


[video=youtube;o2PbYE0LjyM]https://www.youtube.com/watch?v=o2PbYE0LjyM&feature=player_embedded[/video]
 
DB Pullovers (lying on bench)
70x10
80x8
80x8


1st set: I don’t know if I’ve shown an example of these, so I recorded a set. This approach is much more effective than any others that I’ve tried. Keeping the DB in a range where tension remains high is key and smokes your lats.


[video=youtube;C8jUPMJMk04]https://www.youtube.com/watch?v=C8jUPMJMk04&feature=player_embedded[/video]




Banded HS One-Arm Pulldowns / Rope Stretchers
70x12 / 100x10
70x12 / 100x10

-pulldowns: 2 sec flex

-good combo, which hit the back from top to bottom
 
Reeves Deadlift (standard BB)
135x10
235x10
285x8
305x8


Part of 2nd and entire 4th set: I hit a new high with these for the second week in a row (the day after a refeed). I don’t try to push the weight too high, but it was still a PR. I probably had another rep, but started tasting last night’s pasta on the 6th rep.

[video=youtube;Eyb2-1EpeFU]https://www.youtube.com/watch?v=Eyb2-1EpeFU&feature=player_embedded[/video]




Prone Band Shrugs / Prone Band Rows
10 / 8
10 / 8
10 / 8

-2 sec flex on both exercises
 
Nice det of reeves man! That's some serious weight to be movin my friend
 
Danb2285 said:
Nice det of reeves man! That's some serious weight to be movin my friend
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Thanks man. I was pretty happy with it, especially while cutting.

wasme said:
Nice workout bro. And last nights refeed was food porn heaven. How I wish my metabolism was like yours lol
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Thanks wasme. Lol it was glorious. I'm just fueling up for the next week and keeping my metabolism cranking. It's back to boring food for the 6 days.
 
I'm on the treadmill (probably10 mins total) getting my blood moving before a quick arm session. Today's going to be incredibly busy, but I'll try to post a workout update when I get a chance.

Edit: did 15 min incline walk

My weight has already dropped slightly below pre-refeed level after the 825g carbs and close to 5000 calories on Tuesday.
 
9/26/13


V-Bar Pushdowns / DB Curls
160x20 / 45x10 (4R/4L x2, 2R/2L)
220x10 / 50x8 (4R/4L x2)
230x8 / 55x6 (2R/2L x3)
230x8 / 40x12 (12R/12L)

-pushdowns: 1 sec flex

-curls: palms facing up throughout



Machine Dips / Banded HS Preacher Curls
180x15 / 55x10
200x10 / 55x9
220x8 / 55x7

-dips: 5 sec eccentric / explosive concentric

-curls: 3 sec eccentric / 1 sec flex / 3 sec concentric




Band Extensions / Pronated DB Kickbacks / Banded Seated BB Curls
12 / 25x8 / 60x6
12 / 25x8 / 60x6
12+8 partials / 25x8 / 60x6

-kickbacks: 2 sec flex

-curls: working top half of movement


2nd and part of 3rd set: The extensions destroyed my triceps and they’re already feeling it. The curls were pretty painful as well.

[video=youtube;fnHG3HSloUU]https://www.youtube.com/watch?v=fnHG3HSloUU&feature=player_embedded[/video]
 
That is the largest bowl of cereal I've ever seen! Killer re-feed brother! Workouts are looking great as well! Closer and closer to showtime!
 
That bowl of cereal just about sums up my childhood. Dat dere cereal bulk.

Do you come up with these band workouts yourself or are they part of MD training, breezy?
 
804 said:
That is the largest bowl of cereal I've ever seen! Killer re-feed brother! Workouts are looking great as well! Closer and closer to showtime!
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Haha you should see some of my old logs. I used to have a bowl of cereal that size... plus eggs, English muffins, sweet potato and broccoli pancakes, turkey bacon, and chicken sausage for breakfast every day.

Thanks brother. Yeah its approaching fast.

gokix811 said:
That bowl of cereal just about sums up my childhood. Dat dere cereal bulk.

Do you come up with these band workouts yourself or are they part of MD training, breezy?
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It's so good. :)

I've been coming up with everything on my own, but Meadows has helped spark my creativity. It makes training a ton of fun.
 
Tried to get in on the flash give away again.. website wouldn't respond :(
 
breezy11 said:
Keep trying man. Try your phone too.
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Haha I have been. Im at work refreshing the computer every 30 seconds lol. Im sure they're gone by now again ha
 
Danb2285 said:
Haha I have been. Im at work refreshing the computer every 30 seconds lol. Im sure they're gone by now again ha
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No luck? My brother got one after your first post.

wasme said:
What was the give away this time... how far out are we now Breezy? Killed arms!
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More Jack3d shirts. 5 weeks from tomorrow :eek:. Thanks man.

I'm on the treadmill again before my chest/shoulder session. I'll have a full update later.
 
9/27/13


Band Chest Contractions / Incline DB Press / DB Lateral Raises
15 / 80x8 / 20x15
15 / 85x8 / 20x12
15 / 90x8 / 20x12
15 / 95x12 / 20x10

-DB press: 3 sec eccentric / 1 sec stretch / 2 sec concentric / 1 sec flex

-DB press: worked up to what would be a somewhat tough set of 8 (with sets of 8) and did as many reps as I could with decent form

-lateral raises: very strict form, stopping when it began to break



Slight Incline Smith Press / Slight Incline Band Pull Aparts
160x22 / 10, 20sec hold
180x15 / 10, 20sec hold
200x10, 160x8, 110x12 (wide grip) / 10, 20sec hold


1st set:

[video=youtube;2D9CjYlIAm4]https://www.youtube.com/watch?v=2D9CjYlIAm4&feature=player_embedded[/video]


Slight Decline Rest-Pause Fat Bar Bench / Bent-Over DB Laterals / Band Face Pulls
175x6 / 25x10 / 10
175x6 / 25x10 / 10
175x6 / 25x10 / 10

-bench: 5 sec eccentric / 3 sec pause (above chest) / 1 sec explosive concentric

-laterals: strict form

-face pulls: 3 sec flex



Reverse Banded Ladder Pushups
12, 8, 5
Incline DB/Band Destroyer Set
40x25, 20x25, black band x10 pull aparts +20 partials, gold band x8 pull aparts + 20 partials



Reverse Banded Ladder Pushups
12, 8, 3
Bent-Over DB Lateral Raise / Incline Band Pull Apart Destroyer Set / Band Bench Crawls
20x15 / black band x10 +30 partials, gold band x9 (10 sec hold every 3 reps) +20 partials / 3 times across and back bench

-ladder pushups: starting feet elevated 3', working down / holding DBs neutral grip

-band destroyer: I decided to start with laterals using the DBs from the ladder pushups. The 10 sec holds every 3 reps was intense.
 
I feel like I've asked this a million times. Was it the cookies and cream by giant sports that you used to take? I found some on clearance and I think I'm going to scoop them up at that price if you'd recommend it!?
 
804 said:
I feel like I've asked this a million times. Was it the cookies and cream by giant sports that you used to take? I found some on clearance and I think I'm going to scoop them up at that price if you'd recommend it!?
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Yeah, I've used a couple tubs of it. It's pretty good, but not one of my all-time favorites. I prefer their PB Choc flavor and maybe vanilla too. I've heard the new banana is good as well, but haven't strayed from OxyELITE Protein since its release.
 
9/28/13


I’ve had a lot going on this week and the weekend will be the same (especially today). Hopefully, things start slowing down next week, as I’m feeling rundown from a lack of sleep. I may take tomorrow off from the gym for some extra rest and bump up my refeed to Monday.


Incline Treadmill Walk
15 mins



Kayak Row
80x12 (12R/12L/12R+L)
100x8 (4R/4L/4R+L x2)
100x8 (4R/4L/4R+L x2)

-1 sec flex



Seated Cable (rope) Rows
60x12
80x10
100x8
100x8
120x6
120x6

-strict form / 2 sec flex

-1st time using a rope with these and loved it. I kept my sternum slightly elevated and pulled straight back, just under my chest. The ROM and contraction with the rope both felt great.



Pull-Ups
8 (wide)
10 (shoulder)
10 (close neutral)
7 (wide)
8 (shoulder)
8 (close neutral)

-sternum arched / feet held back

-keeping sternum elevated/arched increases the difficulty and burn quite a bit



BB Deadlift
135x10
225x12
315x12
405x8
365x10
365x9
3635x8
315x10
315x10

-I decided that I wanted to do a ton of deads when I was on the treadmill this morning. It was both awesome and awful. I kept rest to 1.5mins on the way up and closer to 2mins coming back down. My back was completely rocked, I could barely see straight, and I’ll be surprised if I don’t have serious DOMS tomorrow (especially with my caloric intake lower).



Prone Band Shrugs / Prone Band Rows
12 / 10
12 / 10
12 / 8

-It took a lot of willpower to tough these out after the deads marathon.
 
804 said:
I feel like I've asked this a million times. Was it the cookies and cream by giant sports that you used to take? I found some on clearance and I think I'm going to scoop them up at that price if you'd recommend it!?
Click to expand...

Where is it on clearance? Lol its my favorite by far, PM me if you dont mind :)
 
Driven2lift said:
Where is it on clearance? Lol its my favorite by far, PM me if you dont mind :)
Click to expand...

I think I heard it's on clearance at a lot of stores (not online). OG Myofusion was my favorite C&C by far.

Edit: and congrats on the marriage bud!
 
breezy11 said:
9/28/13

I've had a lot going on this week and the weekend will be the same (especially today). Hopefully, things start slowing down next week, as I'm feeling rundown from a lack of sleep. I may take tomorrow off from the gym for some extra rest and bump up my refeed to Monday.

Incline Treadmill Walk
15 mins

Kayak Row
80x12 (12R/12L/12R+L)
100x8 (4R/4L/4R+L x2)
100x8 (4R/4L/4R+L x2)

-1 sec flex

Seated Cable (rope) Rows
60x12
80x10
100x8
100x8
120x6
120x6

-strict form / 2 sec flex

-1st time using a rope with these and loved it. I kept my sternum slightly elevated and pulled straight back, just under my chest. The ROM and contraction with the rope both felt great.

Pull-Ups
8 (wide)
10 (shoulder)
10 (close neutral)
7 (wide)
8 (shoulder)
8 (close neutral)

-sternum arched / feet held back

-keeping sternum elevated/arched increases the difficulty and burn quite a bit

BB Deadlift
135x10
225x12
315x12
405x8
365x10
365x9
3635x8
315x10
315x10

-I decided that I wanted to do a ton of deads when I was on the treadmill this morning. It was both awesome and awful. I kept rest to 1.5mins on the way up and closer to 2mins coming back down. My back was completely rocked, I could barely see straight, and I'll be surprised if I don't have serious DOMS tomorrow (especially with my caloric intake lower).

Prone Band Shrugs / Prone Band Rows
12 / 10
12 / 10
12 / 8

-It took a lot of willpower to tough these out after the deads marathon.
Click to expand...

Those reps on deads are brutal. You're ****ed tomorrow.
 
breezy11 said:
Yeah, I've used a couple tubs of it. It's pretty good, but not one of my all-time favorites. I prefer their PB Choc flavor and maybe vanilla too. I've heard the new banana is good as well, but haven't strayed from OxyELITE Protein since its release.
Click to expand...

Yeah I'm OEP is my favorite by a longshot.. Still this stuff is ridiculously cheap so I can't pass it up!

breezy11 said:
9/28/13


I’ve had a lot going on this week and the weekend will be the same (especially today). Hopefully, things start slowing down next week, as I’m feeling rundown from a lack of sleep. I may take tomorrow off from the gym for some extra rest and bump up my refeed to Monday.


Incline Treadmill Walk
15 mins



Kayak Row
80x12 (12R/12L/12R+L)
100x8 (4R/4L/4R+L x2)
100x8 (4R/4L/4R+L x2)

-1 sec flex



Seated Cable (rope) Rows
60x12
80x10
100x8
100x8
120x6
120x6

-strict form / 2 sec flex

-1st time using a rope with these and loved it. I kept my sternum slightly elevated and pulled straight back, just under my chest. The ROM and contraction with the rope both felt great.



Pull-Ups
8 (wide)
10 (shoulder)
10 (close neutral)
7 (wide)
8 (shoulder)
8 (close neutral)

-sternum arched / feet held back

-keeping sternum elevated/arched increases the difficulty and burn quite a bit



BB Deadlift
135x10
225x12
315x12
405x8
365x10
365x9
3635x8
315x10
315x10

-I decided that I wanted to do a ton of deads when I was on the treadmill this morning. It was both awesome and awful. I kept rest to 1.5mins on the way up and closer to 2mins coming back down. My back was completely rocked, I could barely see straight, and I’ll be surprised if I don’t have serious DOMS tomorrow (especially with my caloric intake lower).



Prone Band Shrugs / Prone Band Rows
12 / 10
12 / 10
12 / 8

-It took a lot of willpower to tough these out after the deads marathon.
Click to expand...

405x8 on Deads.... Thats insane brother! Great work. Good luck getting out of bed!

Driven2lift said:
Where is it on clearance? Lol its my favorite by far, PM me if you dont mind :)
Click to expand...

Its at a local store in VA, man! Sorry!
 
wasme said:
Holy sh1t... Deadlift marathon indeed.
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Lol. Yeah, I was in the mood for some pain.

aceroni said:
Those reps on deads are brutal. You're ****ed tomorrow.
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It was. I kept telling myself "1 more set" until I literally couldn't do another (without risking injury or blacking out).

804 said:
Yeah I'm OEP is my favorite by a longshot.. Still this stuff is ridiculously cheap so I can't pass it up!

405x8 on Deads.... Thats insane brother! Great work. Good luck getting out of bed!

Its at a local store in VA, man! Sorry!
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Same here. I can't wait for the new flavors. I hear ya, it's pretty tasty too.


I managed 9 hours of sleep last night, which doubles the amount I've averaged over the last month. I woke up feeling refreshed, with surprisingly minimal DOMS, and hopped on the bike for 50 mins fasted LISS. OxyELITE Pro Advanced, A-T2, AP, F-95, and Metabolic Powder were taken prior.

I'll be spending the day away from the gym and catching up on some work. Carbs will be kept to ~50g and calories will be down as well. Refeed day tomorrow, which will be glorious. I already worked out the details and can't wait to eat. :)
 
804 said:
Can't wait to see this... 10 gallon bowl of cereal?!
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Lol yeah, there's one involved. I grabbed some Cap'n Crunch (with crunch berries) to add to the mix. It'll be pretty similar to last week, but I'm doing a gf waffle and pancake mix. I just came up with an idea for a blueberry OxyELITE Protein (Vanilla Ice Cream) syrup to cover the pancakes with and will stick with the vanilla/honey frosting sprinkled with cinnamon for waffles. I'm beyond excited lol.
 
I hit the gym for a chest/shoulder session this morning. Energy and strength were both hurting from a combination of low calories, carbs, and sleep (I was up late watching the Pats and only got 4 hours). I'll try to get a workout update posted, but my numbers aren't currently available and youtube isn't uploading my video.

I plan on starting my refeed sometime between 4pm and 5pm. The only food I've had today is egg whites with crushed red pepper and I'm ready for a serious feeding.
 
breezy11 said:
I hit the gym for a chest/shoulder session this morning. Energy and strength were both hurting from a combination of low calories, carbs, and sleep (I was up late watching the Pats and only got 4 hours). I'll try to get a workout update posted, but my numbers aren't currently available and youtube isn't uploading my video.

I plan on starting my refeed sometime between 4pm and 5pm. The only food I've had today is egg whites with crushed red pepper and I'm ready for a serious feeding.
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I was too.

I benched Wilson for Brady this week, so I had to watch it.

Ended up winning because of it.
 
jimbuick said:
I was too.

I benched Wilson for Brady this week, so I had to watch it.

Ended up winning because of it.
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Nice move. I started Brady and Thompkins. I've been rolling with the combo and it's paid off the last couple weeks.
 
breezy11 said:
Nice move. I started Brady and Thompkins. I've been rolling with the combo and it's paid off the last couple weeks.
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It worked out well.

It really came down to the defenses they were playing this Week.

I've been running Wilson, Megatron, and Djax with success. Jordan Cameron's been doing good for me as well.

My RBs, not so much.

I'm making a trade for Alfred Morris, but all I have now is Gore and Chris Johnson.

iparatroop said:
This is probably the the only week that benching Russ would have been smart.
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I agree.

We'll see what happens as Brady starts getting his receivers back though.
 
iparatroop said:
This is probably the the only week that benching Russ would have been smart.
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He's been my starter in another league.

jimbuick said:
It worked out well.

It really came down to the defenses they were playing this Week.

I've been running Wilson, Megatron, and Djax with success. Jordan Cameron's been doing good for me as well.

My RBs, not so much.

I'm making a trade for Alfred Morris, but all I have now is Gore and Chris Johnson.

I agree.

We'll see what happens as Brady starts getting his receivers back though.
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Yeah, my receivers are great, but my backs have been slacking. I'm not ready to make any moves though.

I wouldn't even consider sitting Brady with Gronk and Amendola (hopefully for more than a couple games) in the lineup.
 
breezy11 said:
He's been my starter in another league.

Yeah, my receivers are great, but my backs have been slacking. I'm not ready to make any moves though.

I wouldn't even consider sitting Brady with Gronk and Amendola (hopefully for more than a couple games) in the lineup.
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The patriots look like they'll be tough this year. I mean, he's been making stuff happen out there with all rookies, so it can only go up as he starts getting his vets back.
 
jimbuick said:
The patriots look like they'll be tough this year. I mean, he's been making stuff happen out there with all rookies, so it can only go up as he starts getting his vets back.
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Yup, they're 4-0 with a bunch of guys that nobody's heard of. Looks like Wilfork is done for the season too.
 
jimbuick said:
But they certainly didn't need him last night. He break it?
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He'll be missed either way. He's one of, if not the best in the league at his position. Torn achilles.
 
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