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breezy's training, supplementation, and food log

Round 1

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This was similar, but blew away last week's start of my refeed. I thickened up my Vanilla OxyELITE Protein/honey frosting and the blueberry syrup (1/3 scoop Vanilla OEProtein, 1/2 cup blueberries, WF syrup to desired consistency) was phenomenal. I drizzled additional WF syrup on both.


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3 cups chocolate/regular Lucky Charms and 3 cups Crunch Berries. I forgot how much I love Cap'n Crunch.


That gave me 410g carbs and actually seemed to increase my appetite. AP, Recompadrol, and Metabolic Powder were taken prior.
 
I finished up with a gf pasta mix (corn and brown rice), chicken, mixed peppers, onion, gf marinara, and fat free mozzarella. It was great and I'm surprisingly still pretty light on my feet with the help of AP, Recompadrol, and Metabolic Powder.

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I ended my refeed consuming a total of 825g carbs.
 
wasme said:
Refeed of champions I dare say.... those waffles look wicked good...
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Thanks man. Everything was wicked good. The waffles and pancakes were my favorite though. I was telling DW how I can't wait to start bulking and make them everyday lol.

aceroni said:
How often are you doing these, and what are the rest of your days looking like?
Are you still going keto?
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It's been once a week so far. All I ate prior (yesterday) was egg whites and the rest of the week is full of chicken breast, more egg whites, healthy fats, a huge amount of greens, and one starchy carb meal daily (almost always post-workout, which is my first meal of day). I've always lived by the ocean and hate seafood, but get plenty of fish oil.

I haven't followed a keto diet in months. I stopped that when I stopped IF, which was the end of my previous cut. However, I do still occasionally reach ketosis on off days (once a week) when my carb intake is around 50g. Carbs have recently been at least 200g on most days (started cut at around 350g daily), but my training, AP, and now Recompadrol/MP still allow me to hit ketosis towards the end of the week. I've slowly lowered carbs as needed and plan on dropping them a little this week as well (will probably be 150-200g daily, depending on training). I've left myself plenty of room to work with.
 
10/1/13


Energy was much improved this morning after fueling up yesterday afternoon/evening.


Incline Treadmill Walk
20 mins



Meadows Rows
75x15
100x12
125x10
150x10
175x8
200x4 (kind of)


3rd, 5th, and 6th sets: I had some trouble keeping my grip this week (with straps) once I hit 175lbs. This bar had a little more room, so I decided to see how 200lbs would go…not very well lol. There was barely any room to hold on and I had to reset my grip each rep.


[video=youtube;v8HsxY5uxZg]https://www.youtube.com/watch?v=v8HsxY5uxZg&feature=player_embedded[/video]
 
Trap Bar Rows
90x15
110x10
140x10
160x10

-bar weight not included

-heels elevated on 25lb plates


2nd and 3rd sets:

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




Rope Pulldowns
110x12
110x12
120x10
120x10

-leaning back slightly with big sternum arch / 2 sec flex

-First time trying these and they were very effective. The rope allowed for a big ROM and contraction.
 
Reeves Deadlift Variation (Starnes)
95x10
95x10
95x10


Part of 1st set: I hadn't done these in a while and forgot how awesome they are. Nothing hits my upper back as well as these. The stretch feels amazing and like it will split my back open. I'm pulling entirely through my upper back/shoulder blades and there is no impact on my lower back or hamstrings. I can already tell there will be some serious upper back DOMS tomorrow.

[video=youtube;hOQcpP0QMhs]https://www.youtube.com/watch?v=hOQcpP0QMhs&feature=player_embedded[/video]




Stretchers (shoulder width neutral grip bar) / High-Pull Low Rows
120x10 / 30x12
120x10 / 30x12
120x10 / 30x12

-very strict form on both exercises
 
Dude your refeeds make me hungry...stop it
 
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Breezy do you use straps for Deads?
 
Danb2285 said:
Dude your refeeds make me hungry...stop it
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Can't stop won't stop lol.


aceroni said:
Reefed looking good. That is heavy meadow rows man, good work
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Thanks ace. 200lbs was definitely pushing it.


HokiePride said:
Breezy do you use straps for Deads?
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It really depends on the weight used and my current goals. I hadn't ever used them until about a year ago. Now that I'm currently focused on bodybuilding, I see no issue with utilizing them for everything; however, when strength was my focus, I didn't use them at all.


804 said:
Holy Meadows rows breezy. I only use 100 for sets of 10.... Nice job
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Thanks man.
 
10/2/13


Awesome session this morning. I had the big return of VERSA-1 and decided to give Blue Raspberry Jack3d AF a try (it’s delicious). It’d been the longest that I’d gone without VERSA-1 since the beta test and the added focus had me fired up and locked into every rep. I started using Erase Pro (have Erase too), Reduce-XT, and Shift this morning as well.



Incline Treadmill Walk
20mins



HS Decline Chest Press / Reverse Machine Shoulder Press
180x15 / 160x10
270x10 / 180x8
320x6 / 200x6
320x6 / 200x6

-HS press: 2 sec eccentric / 1 sec flex / 2 sec concentric / 1 sec flex

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



Neutral Grip Incline DB Press / Bent-Over DB Laterals / Incline Band Pull Aparts
70x15 / 20x20 / 10+partials
80x10 / 20x20 / 10+partials
90x8 / 20x20 / 10+partials

-tempos can be seen below


Part of 2nd set:

[video=youtube;p-sOMiy-5F8]https://www.youtube.com/watch?v=p-sOMiy-5F8&feature=player_embedded[/video]
 
Slight Incline Hex Press / 6 Ways
55x8 / 15x8
55x8 / 15x7
55x7 / 15x6

-hex press: 5 sec eccentric / 2 sec pause (above chest) / 1 sec concentric (explosive) / 2 sec flex …brutal


3rd set:

[video=youtube;KF0r7J-V9CI]https://www.youtube.com/watch?v=KF0r7J-V9CI&feature=player_embedded[/video]



Free Motion Flyes
50x20
70x10, 35x12

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Incline Band Destroyer Set / Band Bench Crawl

-I mixed up full ROM, partials, and holds. The combination, plus the crawls, had my rear delts screaming.

[video=youtube;wjHkAcgM7ow]https://www.youtube.com/watch?v=wjHkAcgM7ow&feature=player_embedded[/video]
 
Are you human? :D

I loving the set-up of your gym. Mine is a tiny uni gym with 2 benches and two squat racks. Needless to say, getting onto equipment is hard lol.
 
Jiigzz said:
Are you human? :D

I loving the set-up of your gym. Mine is a tiny uni gym with 2 benches and two squat racks. Needless to say, getting onto equipment is hard lol.
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Lol I try to blend in.

Yeah, my gym is massive and there is literally way too much of everything. That DB rack is 350ft+ long, there's 3 rows of benches lined up the same length, and the opposite wall is lined with squat racks and cages...and that's just part of one room.
 
10/3/13


Another solid session this morning. I love having VERSA-1 back in the mix. I skipped my scheduled arm workout and will hit them tomorrow. I’m going to be working some nights and most weekends (in addition to weekdays) throughout the rest of prep and won’t have a lot of time tomorrow morning.


Rope Pulldowns
120x12
130x12
120x8
130x8

-sternum arched


Part of each set: I switched up the pulling angle and tempo with each set (hit 2 angles with 2 different tempos). These lit up my lats from top to bottom.

[video=youtube;2X-FjUCFsTU]https://www.youtube.com/watch?v=2X-FjUCFsTU&feature=player_embedded[/video]
 
One-Arm BB Row
50x20
75x15
100x10
125x8


Sets 3 and 4: I keep my hip on the rowing side slightly elevated above the opposite hip, which helps pre-stretch the lat. My records show that 125x8 was a PR, but I’m not entirely sure if that’s correct. I suppose it could be, as that was usually as high as I’d go with Meadows Rows until recently. Either way, these felt solid.

[video=youtube;tfAYk0xW38U]https://www.youtube.com/watch?v=tfAYk0xW38U&feature=player_embedded[/video]




Smith Rest-Pause Rows
160x12 (90 degree)
200x8 (90 degree)
200x10 (45 degree)
220x8 (45 degree)

-bent-over 90 degrees: pulling towards just below chest

-bent-over 45 degrees: pulling towards belly button


DB Pullovers (lying on bench)
80x10
80x8
80x8
 
Stretchers (wide pulldown bar) / Seated Rope Rows
120x10 / 90x12
130x8 / 100x10
130x8 / 120x8

-rows: strict form / 2 sec flex


Part of 1st stretcher set:

[video=youtube;kLk6jDfXhi4]https://www.youtube.com/watch?v=kLk6jDfXhi4&feature=player_embedded[/video]




Prone DB Shrugs / Prone Band Rows
90x10 / 10
90x10 / 10
90x10 / 10

-2 sec flex on both exercises
 
My key to staying sane between refeeds...OxyELITE Protein ice cream.


Blueberry Cream PB Swirl
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*Vanilla Ice Cream OxyELITE Protein, So Delicious Sugar Free Vanilla Coconut Milk (has zero coconut taste), blueberries (1/2 cup), all natural PB

I've been waiting a few days to give this treat a go and it was ridiculously good. I may make another batch tomorrow, as I'll be having minimal carbs (fibrous veggies and trace) and could use some extra PB or AB (fats).
 
wasme said:
Really liking your stretchers variation.

Awesome goal by Kelly..
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Thanks wasme. I think I've tried every variation possible lol (bars/rope/pulling angle).

Sure was. It's great to start the season with a win.


gokix811 said:
Breezy, my vanilla OEP came in today!! Can't wait to try it. :)
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Awesome news gokix! I'm anxiously awaiting your feedback. :)
 
I hit the gym for a quick arm session this morning. Today is extremely busy and I'll do my best to have an update posted later. Carbs and calories will both be low and I plan on another massive reefed tomorrow (last one was Monday). I picked up a banana this morning for some Banana Cream PB Swirl OxyELITE protein ice cream tonight (wish I could mix crumbled graham crackers in it :(). It'll be where all of my carbs are coming from besides 5-6 cups of broccoli and some kale.
 
wasme said:
Ice cream sounds good man! I have never had kale (at least that I know of).
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It was ridiculous! I love kale (and most greens). It's kind of similar to spinach, but I enjoy the taste a lot more.


Banana Cream PB Swirl

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*Vanilla Ice Cream OxyELITE Protein, So Delicious Sugar Free Vanilla Coconut Milk, banana (1 medium), all natural PB


I started eating and it started melting before I remembered to take a pic. Either way, this stuff was fantastic.
 
I was hurting big time during this morning's chest/shoulder session. My performance was pretty good, but I literally struggled to load/unload plates and move from one exercise to the next. I have a few videos from the last 2 days that I'll try to get posted later. My phone is acting up and I don't have access to them or my workout numbers.

I'm really looking forward to getting my refeed started in a few hours, as I could use it now, more than ever.
 
Here's a couple pics from yesterday. My vascularity is already on the rise since the addition of VERSA-1. I still have some leaning out to do, but have picked up the pace this last week. Calories will have another slight drop tomorrow, following today's 5000 calorie feast.


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I'll try to get some before and after refeed pics as well.
 
breezy11 said:
Here's a couple pics from yesterday. My vascularity is already on the rise since the addition of VERSA-1. I still have some leaning out to do, but have picked up the pace this last week. Calories will have another sight drop tomorrow, following today's 5000 calorie feast.


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I'll try to get some before and after refeed pics as well.
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Wow, you're looking awesome, B-zy!! How much more are you planning to lean out?

P.S. Picked up unsweetened vanilla almond/coconut combo milk because they didn't have S.O. low calorie coconut milk in stock. Don't they know I'm trying to make some protein ice cream?! WTFrenchtoast. So irked that I picked up QB cookie dough bars as well! :)
 
gokix811 said:
Wow, you're looking awesome, B-zy!! How much more are you planning to lean out?

P.S. Picked up unsweetened vanilla almond/coconut combo milk because they didn't have S.O. low calorie coconut milk in stock. Don't they know I'm trying to make some protein ice cream?! WTFrenchtoast. So irked that I picked up QB cookie dough bars as well! :)
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Thank you very much g-kix! There's not really a target bf%, just need to be "stage ready".

I should've told you that I haven't seen it with the regular almond or coconut milk cartons. I've only found it in the smaller boxes (not refrigerated), located in the "organic" section of grocery stores. I'd check there if you haven't already. Haha nice pickup either way. I have big plans for the Quest Bars/PB Cups that I grabbed yesterday.
 
Looking insanely shredded man. Keep up the good work....almost there at the finish. :D
 
bolt10 said:
Looking insanely shredded man. Keep up the good work....almost there at the finish. :D
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Thanks man. I've been taking it slow and steady throughout prep and it seems like I'm setup to be in decent shape in the next few weeks (4 weeks out today :eek:). Still a little nervous about getting lean enough, but bumping up refeed frequency with little diet changes in-between has progress moving at a good rate.
 
Speaking of refeeds...

I started early today because I was starving and got tired of waiting. I'm spacing out my cereal a little from my first meal and will wrap things up by 8PM.


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This topped last week, which I didn't think was possible. I added gf organic silver dollar pancakes (20 of them), with a blueberry topping (1/2 cup blueberries, 1/4 scoop Vanilla Ice Cream OxyELITE Protein, 2 tsp WF Marshmallow Dip), and WF Marshmallow Dip in the center of the deliciousness. It's a tough call, but I think the Vanilla OEProtein/organic honey frosting beats out the blueberry topping by a hair.
 
Today's lineup:

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I kept the Fruity Yummy Mummy separate because I'd never tried it and it's orange creamsicle flavor (probably wouldn't mix well). It turned out to be great, especially with Vanilla OEProtein/unsweetened vanilla almond milk mixed in the bowl (did that with both bowls).

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I've consumed 450g carbs so far. 2 more meals and another 450g to go.
 
breezy11 said:
Today's lineup:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=89755"/>

I kept the Fruity Yummy Mummy separate because I'd never tried it and it's orange creamsicle flavor (probably wouldn't mix well). It turned out to be great, especially with Vanilla OEProtein/unsweetened vanilla almond milk mixed in the bowl (did that with both bowls).

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=89756"/>

I've consumed 450g carbs so far. 2 more meals and another 450g to go.
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That's bad ass. I miss my 3 box of cereal a day refeeds. It's hard BC that day I **** my brains out and I can't leave work every 2 hours
 
EBF Inc said:
That's bad ass. I miss my 3 box of cereal a day refeeds. It's hard BC that day I **** my brains out and I can't leave work every 2 hours
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It was amazing. I used to have 5-7 cups of cereal every morning (in addition to a ton of other food, totalling 2500 cals), but hadn't had any in almost a year. Lol, luckily I don't have any issues. Either way, I start my refeeds after work or on days off, so I don't have to worry.

BTW, the AP/Recompadrol/Metabolic Powder/massive refeed has my vascularity reaching an all-time high. Your products have quickly become staples for me. It's been a few weeks since I've responded like this.

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breezy11 said:
It was amazing. I used to have 5-7 cups of cereal every morning (in addition to a ton of other food, totalling 2500 cals), but hadn't had any in almost a year. Lol, luckily I don't have any issues. Either way, I start my refeeds after work or on days off, so I don't have to worry.

BTW, the AP/Recompadrol/Metabolic Powder/massive refeed has my vascularity reaching an all-time high. Your products have quickly become staples for me. It's been a few weeks since I've responded like this.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=89760"/>
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=89761"/>
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Unreal!!!

And thanks fr the kind word man.

I'm at about 2350 cals before I add greens which I don't count lol. But damn bro your crazy lean. Guess I needa add more refeeds
 
breezy11 said:
Thank you very much g-kix! There's not really a target bf%, just need to be "stage ready".

I should've told you that I haven't seen it with the regular almond or coconut milk cartons. I've only found it in the smaller boxes (not refrigerated), located in the "organic" section of grocery stores. I'd check there if you haven't already. Haha nice pickup either way. I have big plans for the Quest Bars/PB Cups that I grabbed yesterday.
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Yes, I checked there :) Just finished inhaling my first bowl of breezy OEP ice cream. Srs brain freeze. Pretty good imho! PB freezes amazingly well and holds it's creaminess. I just added in dollops of PB, but I'm thinking that melting it first and then adding it to the protein/milk mixture would definitely enhance the overall creaminess factor!
 
How often are you re-feeding breezy? Are you following any specific plan or just one you created yourself?
 
EBF Inc said:
Unreal!!!

And thanks fr the kind word man.

I'm at about 2350 cals before I add greens which I don't count lol. But damn bro your crazy lean. Guess I needa add more refeeds
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Yeah, it's pretty cool watching the transformation lol.

No problem man. I'm glad that I finally got around to giving them a shot.

Thanks. I count some of my greens, but only because I eat an absurd amount everyday (besides refeeds). I started with refeeds every 7 days and have moved to every 5th day, which is probably where I'll stay, unless I decide to do smaller refeeds every 3-4 days (I'll see how progress is this week). I've kept carbs pretty high throughout prep, which now allows me to lower them following each refeed going forward.

I ended up consuming exactly 900g carbs and 4950 calories. I upgraded to a giant bowl of pasta because it was a huge process getting it all on a plate and I had an additional 1/2 cup.

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*5 cups gf pasta (3 corn/2 brown rice), 1 cup diced onion, 1.5 cups mixed peppers, 1.25 cups gf marinara, .75 cup fat free mozzarella


gokix811 said:
Yes, I checked there :) Just finished inhaling my first bowl of breezy OEP ice cream. Srs brain freeze. Pretty good imho! PB freezes amazingly well and holds it's creaminess. I just added in dollops of PB, but I'm thinking that melting it first and then adding it to the protein/milk mixture would definitely enhance the overall creaminess factor!
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Awesome, I saw the pic and it looked great! I plan on making some with Quest PB Cups tonight. Yeah, PB works out very well and doesn't harden up at all. Mixing it in will be delicious, but I prefer the swirls with additional smaller amounts that mix in when shaking. If you find the "So Delicious" sugar free vanilla, that'll help the creaminess as well.

Jiigzz said:
How often are you re-feeding breezy? Are you following any specific plan or just one you created yourself?
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I broke it down above. I'm strictly following coach breezy's plan. :D
 
Just saw the rest of your updates... insane vascularity.

Do you just mix the 1/2 cup blueberries, 1/4 scoop Vanilla Ice Cream OxyELITE Protein, 2 tsp WF Marshmallow Dip...or add a little almond/coconut milk?
 
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