breezy's training, supplementation, and food log

wasme said:
Can you at least order something in for one night, hit up a grocer tomorrow during work hours?

..yes very much looking forward to it.
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I'll probably finish the chicken tonight and try to get to the store tomorrow. This sucks, but I'll survive lol. At least I'm still months away from a comp and not in prep.



Edit: Congrats on joining the Finaflex team, wasme! I was on my phone and didn't see the new sig.
 
Seek sponsorship pledges, AM willy rally and send you protein lol.

Hope your situation gets back to normal soon
 
Driven2lift said:
Seek sponsorship pledges, AM willy rally and send you protein lol.

Hope your situation gets back to normal soon
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Lol. I just saw a couple deer. Maybe my bb gun will take one down lol.

Thanks bud. I should be back on track soon enough.
 
Questions about MD:

Is each day represented in red? 5 days week-1, 6 week-2 (and all by themselves?), 5 week-3?

Would I do anything different if I don't have the bands?
 
RegisterJr said:
Questions about MD:

Is each day represented in red? 5 days week-1, 6 week-2 (and all by themselves?), 5 week-3?

Would I do anything different if I don't have the bands?
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It's broken down into 3 phases:

Phase 1: 3 weeks
Phase 2: 6 weeks
Phase 3: 3 weeks

Each muscle group/pairing and the number of sets to preform are highlighted in red, with their exercises listed below (which are individual training sessions/days). There are 4 detailed sessions listed for each week throughout the 12 week program (Legs, Chest and Shoulders, Back, Arms). Abs and calves can be added to any training day as stated in the program.

You could swap exercises for any band work or anything else that you can't do. For some banded exercises (like leg press), I'd suggest just dropping the bands and doing them without. You could add another intensity technique in place of the bands, but I honestly wouldn't recommend doing every intensity technique listed for someone new to this type of training (when done correctly). Meadows actually has a couple versions of MD (one with minimal band work/fewer intensity techniques), based on the trainee's level of experience. I'll see if I can find an old article about it.
 
This isn't the article/interview that I was looking for, but outlines his recommendations for intensity techniques/band work.

Invalid Link Removed
 
Breezy I hope things get back to normal for you my friend. A few days off sucks but I'm sure it's just what you needed. You'll be back In no time.
 
Thanks Breezy. I knew you push me into the right direction.

I'm waiting for my wife to gift-me bands like Wasme's did... 8)
 
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Could I get away with using these?
 
bean5er said:
Breezy I hope things get back to normal for you my friend. A few days off sucks but I'm sure it's just what you needed. You'll be back In no time.
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Thanks bean. I was actually feeling better than I have in a long time. My sessions and recovery were great. I could be back in the gym tomorrow either way.


RegisterJr said:
Thanks Breezy. I knew you push me into the right direction.

I'm waiting for my wife to gift-me bands like Wasme's did... 8)
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No problem man.

Cool. Don't get too crazy with them right away. :)


RegisterJr said:
Could I get away with using these?
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You could try some band pull aparts, over and backs, face pulls, stretching, or other solo band work. I probably wouldn't attempt to use them with any weight and/or machine involved.
 
[video=youtube_share;34jZt_BrwGM]http://youtu.be/34jZt_BrwGM[/video]
 
Nice video. And you got your car back! Woohoo :D.
 
kbayne said:
Nice video. And you got your car back! Woohoo :D.
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Yeah, it's from the Elitefts Learn to Train Seminar. I'll post any interesting videos from it when they're available.

Woohoo! I'll be destroying my chest and shoulders in the early morning.
 
breezy11 said:
Yeah, it's from the Elitefts Learn to Train Seminar. I'll post any interesting videos from it when they're available. Woohoo! I'll be destroying my chest and shoulders in the early morning.
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That'd be awesome if you posted the vids up.
 
kbayne said:
That'd be awesome if you posted the vids up.
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Here's a couple more. I think there'll be others eventually.

[video=youtube_share;5r0Wuf5xyIc]http://youtu.be/5r0Wuf5xyIc[/video]
 
[video=youtube;usZU36OFS58]http://www.youtube.com/watch?v=usZU36OFS58&feature=share&list=UUSo2azieL7E7uzkXGvEeMSw&index=7[/video]
 
12/12/13


It felt awesome to get back in the gym after a few days off. The session went very well and I beat my chest/shoulders up pretty good.


Incline Neutral Grip DB Press
60x8
70x8
80x8
90x8
100x12
100x11
100x10

-worked up to what would be a somewhat tough 8 and went all out for as many reps as I could (with good form)

-exploding to ¾ lockout



Slight Incline Banded Smith Press
Band x25
135x10, 10 count (rest), 135x10
155x10, 10 count, 155x8
175x10, 10 count, 175x8
185x8, 10 count, 185x6
205x5, 10sec isotension, 10 count, 135x8, 10sec isotension

-ROM: 2-3 inches above chest to ¾ lockout



Banded HS Decline Press
90x10
180x8
180x8
230x6
230x6, x6 partials

-stopped elbows from going back before reaching 90 degress / explode to lockout with 2sec hard flex



BB Flat Bench
185x8
185x8

-split sec pause on chest / explode to ¾ lockout

135x12
135x12

-1sec pause above chest / explode to lockout with a 2sec hard flex



Bent-Over DB Laterals / Swings
30x10 / 30x25
30x10 / 30x25
30x8 / 30x25

-30sec rest

-The pump from these was ridiculous (more intense than usual). I’m a week into using Max Pump, which was probably a factor.



Seated DB Laterals / Seated Band Laterals
25x7 +1 forced / 8, 20 partials, 10-15sec isotension
25x5 +3 forced / 5, 15 partials, 10-15sec isotension
25x4 +5 forced / 4, 10 partials, 10-15sec isotension

-30sec rest

All 3 sets: I recorded from a better angle on the last 2 sets. This was brutal, especially on short rest. My shoulders had a painful pump that lasted for 20-30mins after my session. I was struggling to lift my arm when eating my post-workout pop tarts.

[video=youtube_share;G5T8FTGxeWo]http://youtu.be/G5T8FTGxeWo[/video]



Ultra-Wide Grip BB Shoulder Press
45x8
45x8
45x8

-lowering bar to (and touching) bottom of chest

-my shoulders were smoked and just the bar was plenty of weight
 
iparatroop said:
Ultra wide grip, like snatch grip?
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Hands all the way out to the ends of the bar (before plates). It's tough.


Here's an old video:

[video=youtube_share;sjPt4668rcU]http://youtu.be/sjPt4668rcU[/video]
 
breezy11 said:
12/12/13 It felt awesome to get back in the gym after a few days off. The session went very well and I beat my chest/shoulders up pretty good. Incline Neutral Grip DB Press 60x8 70x8 80x8 90x8 100x12 100x11 100x10 -worked up to what would be a somewhat tough 8 and went all out for as many reps as I could (with good form) -exploding to ¾ lockout Slight Incline Banded Smith Press Band x25 135x10, 10 count (rest), 135x10 155x10, 10 count, 155x8 175x10, 10 count, 175x8 185x8, 10 count, 185x6 205x5, 10sec isotension, 10 count, 135x8, 10sec isotension -ROM: 2-3 inches above chest to ¾ lockout Banded HS Decline Press 90x10 180x8 180x8 230x6 230x6, x6 partials -stopped elbows from going back before reaching 90 degress / explode to lockout with 2sec hard flex BB Flat Bench 185x8 185x8 -split sec pause on chest / explode to ¾ lockout 135x12 135x12 -1sec pause above chest / explode to lockout with a 2sec hard flex Bent-Over DB Laterals / Swings 30x10 / 30x25 30x10 / 30x25 30x8 / 30x25 -30sec rest -The pump from these was ridiculous (more intense than usual). I’m a week into using Max Pump, which was probably a factor. Seated DB Laterals / Seated Band Laterals 25x7 +1 forced / 8, 20 partials, 10-15sec isotension 25x5 +3 forced / 5, 15 partials, 10-15sec isotension 25x4 +5 forced / 4, 10 partials, 10-15sec isotension -30sec rest All 3 sets: I recorded from a better angle on the last 2 sets. This was brutal, especially on short rest. My shoulders had a painful pump that lasted for 20-30mins after my session. I was struggling to lift my arm when eating my post-workout pop tarts. Invalid Link Removed Ultra-Wide Grip BB Shoulder Press 45x8 45x8 45x8 -lowering bar to (and touching) bottom of chest -my shoulders were smoked and just the bar was plenty of weight
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Crazy session as always bud nice work.

First go with Max Pump?? Interested to see what you think I love it.
 
Post-workout meal

Invalid Link RemovedInvalid Link Removed

9oz GF pasta
8oz diced grilled chicken
1 cup GF marinara
1/3 cup fat free mozzarella



I've already had 3000 cals today and will hit 5000 with ease (I've been holding back to keep calories around my intended target). I'll be lowering calories to a "leaner bulk" level within the next few days. Most of next month will be more of a recomp before starting prep.
 
bean5er said:
Crazy session as always bud nice work.

First go with Max Pump?? Interested to see what you think I love it.
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Thanks man.

Yes sir. I hadn't noticed a whole lot during the first few sessions with it, but the effects seem to have picked up. Looking forward to the rest of my run.
 
I always notice great things from Max Pump after 5-6 days. Looks like a fine post workout meal.

I notice you always have big post workout meals. What does the rest of your day typically look like? (ie Dinner)
 
wasme said:
I always notice great things from Max Pump after 5-6 days. Looks like a fine post workout meal.

I notice you always have big post workout meals. What does the rest of your day typically look like? (ie Dinner)
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Today was my first time training after day 5, so it looks like I'm right on schedule.


Right now, it consists of more big meals with a lot of carbs (that will change when I lower cals/carbs). I usually have 4-5 meals, depending on my schedule. Dinner is typically chicken breast with 5-6 cups of veggies and 1-2 cups of jasmine rice (I have a lot of marinades and spices to switch up the taste). I'm going to have a 5 omega egg omelette with gass fed beef and homemade gf waffles or pancakes when I get home.
 
breezy11 said:
Today was my first time training after day 5, so it looks like I'm right on schedule.


Right now, it consists of more big meals with a lot of carbs (that will change when I lower cals/carbs). I usually have 4-5 meals, depending on my schedule. Dinner is typically chicken breast with 5-6 cups of veggies and 1-2 cups of jasmine rice (I have a lot of marinades and spices to switch up the taste). I'm going to have a 5 omega egg omelette with gass fed beef and homemade gf waffles or pancakes when I get home.
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Sounds like it for sure!

Thanks, was always curious how your day continues nutrition wise. Sounds to me like I need to come for dinner ;)
 
wasme said:
Sounds like it for sure!

Thanks, was always curious how your day continues nutrition wise. Sounds to me like I need to come for dinner ;)
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No problem. I'll save you a plate :). Some meals can vary, but it's planned out a night in advance (except the last few days). I'll try to take some pics and post a couple days worth of food. I don't think that I've done that when carbs were this high.
 
Here's an example of how I did the banded HS Decline today. The contraction with these is outstanding.

[video=youtube_share;HbogGzXcAXo]http://youtu.be/HbogGzXcAXo[/video]
 
Chest DOMS is more intense than I've experienced in a very long time. I believe the Banded Smith Press extended sets are responsible for most of the damage.


12/13/13


Seated Cable Row
150x10
160x10
170x10
180x10
180x10
180x10

-wide neutral grip: targeting upper/mid back

-1 sec flex



Banded Trap Bar Rows
90x10
110x10
140x8
140x8
140x8

-bar weight/band resistance not included


1st, 2nd, and 3rd set (different angles): I came up with this idea about a week ago and have been dying to test it out. It was awesome and well worth the wait. The band setup is very simple (stand on band/hold band while gripping the bar). I highly recommend giving it a try.

[video=youtube_share;MmcvpoeIt08]http://youtu.be/MmcvpoeIt08[/video]




Rack Pulls
225x3
275x3
315x3
365x3
405x3
455x3
505x3

-pulling from mid-shin level

-focus was on contracting entire back more than weight used

Rack Pulls (part 2)
315x a lot

-This was a 5 minute set. I did 2 reps, counted to 10 (for the first 3 minutes), and did another 2 reps. I repeated this for a little over 5 minutes. I started counting to 12 after 3 minutes and counted to 15 for the last few rounds. This torture is one of Meadows' ideas.



Scapulae Stretch Pulldowns
200x8
210x8
210x8
210x8

-pulling to (and touching) top of head / relaxing scapulae and letting weight stretch you during eccentric



Seated Cable Rows (independent D-handles)
170x8
180x8
190x8
200x8

-big stretch / 1 sec hard flex



Banded Hyperextension
18
16
15

-The pump was crazy and made for a very uncomfortable 20+ minutes, especially while trying to drive home.
 
Nice back session buddy.
 
It amazes me how you torture yourself day in and day out. If I ever thought that there was a person who was at risk of overtraining, it would be you, but you prove that that is not the case with your results.
I continue to remain impressed. Keep killing it Breezy.
 
Danb2285 said:
Nice back session buddy.
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Thanks dude. My backed is smoked from the rack pull marathon.


iparatroop said:
It amazes me how you torture yourself day in and day out. If I ever thought that there was a person who was at risk of overtraining, it would be you, but you prove that that is not the case with your results.
I continue to remain impressed. Keep killing it Breezy.
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Thanks bud. I just had 3 days off :). I love pushing myself (within reason) and don't ever want to leave the gym thinking that I could've gotten more out of a session. When I was focused more on strength and heavier weights, it actually took a much bigger toll on me (mainly my joints).

Edit: Nutrition plays a huge role in supporting/recovering from these types of sessions as well. This became very evident during prep.
 
Big score today.

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I've been a fan of the profile and wanted to try it for a while, but it was too expensive at 2.5-3 scoops per workout (30 per tub). I picked these up for $14 each. :thumbsup:
 
iparatroop said:
Cows eat gass? I never knew.
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Lol

iparatroop said:
It amazes me how you torture yourself day in and day out. If I ever thought that there was a person who was at risk of overtraining, it would be you, but you prove that that is not the case with your results. I continue to remain impressed. Keep killing it Breezy.
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Couldn't agree more. I strive to train as hard as this guy.

breezy11 said:
Big score today. <img src="http://anabolic minds.com/forum/attachment.php?attachmentid=93880"/> I've been a fan of the profile and wanted to try it for a while, but it was too expensive at 2.5-3 scoops per workout (30 per tub). I picked these up for $14 each. :thumbsup:
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Very nice
 
Ooh, gonna try those banded rows tomorrow.

Nice session !
 
breezy11 said:
Big score today.

Invalid Link Removed


I've been a fan of the profile and wanted to try it for a while, but it was too expensive at 2.5-3 scoops per workout (30 per tub). I picked these up for $14 each. :thumbsup:
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Nice pick up. I'd have grabbed some at that price too...nice stuff. :)

Lifting seems to be going well in here as well. You planning on picking up the new Programs That Work by EliteFTS this year?
 
RegisterJr said:
Ooh, gonna try those banded rows tomorrow.

Nice session !
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Nice. Let me know how it goes.

Thanks man.


bolt10 said:
Nice pick up. I'd have grabbed some at that price too...nice stuff. :)

Lifting seems to be going well in here as well. You planning on picking up the new Programs That Work by EliteFTS this year?
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Yeah, I couldn't pass it up. I'll try it out tomorrow morning.


Lifting has been great. Yup, I plan on grabbing it sometime in the next couple of weeks. I'll probably give the 6 week Muscular Demolition Program a go at the start of the new year. Have you picked it up already?
 
breezy11 said:
Lifting has been great. Yup, I plan on grabbing it sometime in the next couple of weeks. I'll probably give the 6 week Muscular Demolition Program a go at the start of the new year. Have you picked it up already?
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I think I will pick this up too. Breezy, did you have a sub to MD website?
 
breezy11 said:
Nice. Let me know how it goes.

Thanks man.




Yeah, I couldn't pass it up. I'll try it out tomorrow morning.


Lifting has been great. Yup, I plan on grabbing it sometime in the next couple of weeks. I'll probably give the 6 week Muscular Demolition Program a go at the start of the new year. Have you picked it up already?
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Haven't picked it up yet, but I saw that 6 week program and figured you'd give it a shot. :D
 
DOMS started being felt throughout my back last night and are quite noticeable currently. After 17+ years of training, this level of soreness doesn't happen often, and usually requires a lot of intensity and creativity. I plan on keeping the intensity up and hope that it helps spark some new growth before dropping calories again.

I'm heading to the gym for an arm session. I'll work abs and calves as well, if there's time.
 
...and it's 11 degrees outside.
 
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