breezy's training, supplementation, and food log

[bean5er]

4/3/13

Awesome workout today. I kept things moving at a fast pace, which had me sweating up a storm...so did the HIIT.:shocked:

Super Wide-Grip Press (hands at very end of bar/lowered to chest)
95x12
115x8
120x6, 65x6, 45x6

Machine Laterals (2sec hold/3sec negative)
110x15
120x12
140x10

Reverse Machine Incline Press (2sec squeeze/3sec negative)
180x8
180x8
180x8

Rear Delt Swings / Spider crawls
35x25 / 3 (times up and down the wall)
35x25 / 3
35x25 / 3

-The burn was ridiculous.

Example
Invalid Link Removed

Horizontal Press
5x12
5x12
8x10

Incline DB Swings (destroyer set)
55x60, 25x30, 10x10 (2sec hold)

HIIT
15mins: treadmill

-Easier than I'd thought it'd be.

Awesome wo bud. You implementing HIIT?? You are going to be completely shredded lol. You're already lean as is.

I need to get some bacon...been way too long since I have had some.

^^^this. Way too long for me.

Suns out, guns out

Yes indeed

It's way too cold here. It was in the 30's yesterday, but might actually hit 50 today. When it warms up I'll bring them out along with some shorts

That's a bummer. We finally hit the upper 60s low 70s this last week. I'm just glad we don't get the humidity you guys get in the summer.

 

[breezy11]

Awesome wo bud. You implementing HIIT?? You are going to be completely shredded lol. You're already lean as is.


That's a bummer. We finally hit the upper 60s low 70s this last week. I'm just glad we don't get the humidity you guys get in the summer.

Thanks bean. Haha indeed I am. That's the plan.

I'm jealous. The humidity is my worst enemy lol. Luckily I can just head to the beach when it gets really bad.

 

[breezy11]

4/4/13


I weighed 215.4lbs (-1.6lbs overall) shortly after waking up. I don't see how I would've gained weight, so I'm probably just holding some water. Either way, I’m going to lower my caloric intake slightly starting today.


My back session was great this morning. VERSA-1 has my focus at a very high level, which is leading to some amazing workouts. I added in some band work today and will start implementing more of it. I still haven’t picked up the Mtn. Dog band pack, but plan on doing so ASAP.

Meadows Rows
1 warm-up x12
90x12
125x10
135x8


Banded Supported T-Bar Row
1 warm-up x12
45x12 (plus band resistance)
70x8
70x8
70x8

-These were a great last minute decision and I’ll continue doing them going forward.

Final set
[video=youtube_share;cd3JcO4ZTn8]http://youtu.be/cd3JcO4ZTn8[/video]

Prone Shrugs against rack (2 sec squeeze)
1 warm-up x12
225x10
225x10
225x10


Stretchers
130x10
130x10
130x10

-I’m not sure if I’ve shown an example of these, but have an old video on youtube if interested.


DB Pullovers (MD style)
65x8
65x8
65x8


Neutral Grip Pulldowns (2 sec squeeze)
170x10
170x10, 100x10


Banded Hyperextensions (increased resistance each set)
12
10
8

-These were awesome, but the lower back pump was not.


HIIT
15mins: Bike

-This had me ready to drop :yikes:

 

[kbayne]

I love when V-1 starts to kick in. Focus is insane, and then when it is in full effect, here come the DOMS!!

For your HIIT session on the bike, what is your way of doing it? Don't really know how to word it right now haha.

 

[Danb2285]

Hey breezy when your doing the MD pullovers how do you hold your elbows? (That probably makes no sense lol) like 90 degree arms or straight arms?

 

[breezy11]

I love when V-1 starts to kick in. Focus is insane, and then when it is in full effect, here come the DOMS!!

For your HIIT session on the bike, what is your way of doing it? Don't really know how to word it right now haha.

Yup. I was thinking how great my workouts have been lately...then I remembered I started VERSA-1.

Today was my first time trying it, but I made it pretty challenging. I cranked up the resistance and my speed for 30 second intervals (1min lower intensity). It actually took a lot more out of me than the treadmill.

Hey breezy when your doing the MD pullovers how do you hold your elbows? (That probably makes no sense lol) like 90 degree arms or straight arms?

Haha I know what you mean. I don't bend my elbows that much. I do them similar to how Meadows does in this video.

[video=youtube_share;LfC0SwxAkho]http://youtu.be/LfC0SwxAkho[/video]

 

[804]

Breezy = Beast. Nice workout bro! I bet that HIIT hit you hard there at the end

 

[breezy11]

Breezy = Beast. Nice workout bro! I bet that HIIT hit you hard there at the end

Ha thanks dude. It sure did. I was a sweaty out of breath mess lol.

 

[iparatroop]

Ha thanks dude. It sure did. I was a sweaty, out of breath, mess lol.

I absolutely love HIIT and have since I found out about it in 2010. I usually do 2:1 ratios though (ie. 1min on/:30 off). I haven't found any other cardio routines that are as enjoyable and challenging. It'll definitely bust your ass.

 

[Jiigzz]

Yup, I didn't waste any time lol.

I did the exact same thing for dinner, except I also wrapped my chicken in bacon and refried in in bacon grease along with my veges.

 

[breezy11]

I absolutely love HIIT and have since I found out about it in 2010. I usually do 2:1 ratios though (ie. 1min on/:30 off). I haven't found any other cardio routines that are as enjoyable and challenging. It'll definitely bust your ass.

Yeah, I could see myself starting to like it as well. I've never really stuck with it before and would usually just get my cardio through sports. I plan on gradually upping the intensity over the next few weeks...baby steps lol.

 

[breezy11]

I did the exact same thing for dinner, except I also wrapped my chicken in bacon and refried in in bacon grease along with my veges.

Haha that sounds amazing. I just happened to have asparagus left over from the egg dish that I posted a picture of. I ran out of bacon, so sadly couldn't wrap anything else.

 

[Driven2lift]

I do the exact same bike HIIT intervals for 20 mins on my off days, definitely winds me as much if not more than the treadmill, and it's lower impact after me being on my feet all day so I prefer it. You're killing these workouts keep it up!

 

[wasme]

Nice workout Breezy..

Close one with the Devils tonight...

 

[iparatroop]

Yeah, I could see myself starting to like it as well. I've never really stuck with it before and would usually just get my cardio through sports. I plan on gradually upping the intensity over the next few weeks...baby steps lol.

I started it with the "showtime workout" in 2010. It was HIIT between muscle group supersets. It'll burn a lot of fat in a short amount of time.

 

[Jiigzz]

Haha that sounds amazing. I just happened to have asparagus left over from the egg dish that I posted a picture of. I ran out of bacon, so sadly couldn't wrap anything else.

If you cook bacon to a crisp, the fat content lowers and protein content increases

 

[breezy11]

I do the exact same bike HIIT intervals for 20 mins on my off days, definitely winds me as much if not more than the treadmill, and it's lower impact after me being on my feet all day so I prefer it. You're killing these workouts keep it up!

Yeah, I chose the bike yesterday because I was already beat and thought it wouldn't be too bad...I was wrong lol. Thanks man!

Nice workout Breezy..

Close one with the Devils tonight...

Thanks wasme.

Jagr with the game winning and only goal...off his skate

I started it with the "showtime workout" in 2010. It was HIIT between muscle group supersets. It'll burn a lot of fat in a short amount of time.

That sounds both crazy and fun. Maybe I'll give it a shot for a single workout.

If you cook bacon to a crisp, the fat content lowers and protein content increases

Thanks for the fun fact Jiigzz. Crispy is the only way to go IMO

 

[JudoJosh]

Dinner

Invalid Link Removed

Grilled chicken breast, asparagus wrapped in bacon (thanks Josh ), steamed carrots

YES!!!!

If you cook bacon to a crisp, the fat content lowers and protein content increases

The fatRO ratio changes. lb for lb you can say crispy bacon has more protein but the bacon itself doesnt gain protein

Im sure this is what you mean just making sure others understand

 

[LiveToLift]

That grilled chicken with bacon wrapped asparagus looks amazing!

 

[JudoJosh]

Spring is here.. time to bust out the grill again

Invalid Link Removed

Bacon wrapped hot dogs, bacon wrapped stuffed jalapenos and burger patties that have bacon pieces mixed throughout the meat

 

[breezy11]

YES!!!!

The fatRO ratio changes. lb for lb you can say crispy bacon has more protein but the bacon itself doesnt gain protein

Im sure this is what you mean just making sure others understand

Thanks again Josh. I'm trying to decide what to wrap next. :think:

That was my understanding.

That grilled chicken with bacon wrapped asparagus looks amazing!

Tastes amazing too!

Spring is here.. time to bust out the grill again

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78362"/>

Bacon wrapped hot dogs, bacon wrapped stuffed jalapenos and burger patties that have bacon pieces mixed throughout the meat

Wow! That is absolutely beautiful. I filled up my propane tank over the weekend and am ready to go.

 

[bean5er]

Spring is here.. time to bust out the grill again

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78362"/>

Bacon wrapped hot dogs, bacon wrapped stuffed jalapenos and burger patties that have bacon pieces mixed throughout the meat

I am officially unsubbed for the next 5 weeks!!

Thanks Josh

Did I see a bacon wrapped jalepeno in there as well?

 

[iparatroop]

Bacon wrapped dates are good

 

[wasme]

Jagr with the game winning and only goal...off his skate

Whatever it takes...lol

 

[wasme]

Spring is here.. time to bust out the grill again


Bacon wrapped hot dogs, bacon wrapped stuffed jalapenos and burger patties that have bacon pieces mixed throughout the meat

Thanks, now I am extremely hungry! Looks awesome

 

[breezy11]

4/5/13


DB Twist Press (45lb plate incline)
70x15
80x10
85x8


Band Pess/Flex

-I did this for 15-25 reps before and between a few sets of my barbell work. It helped a lot with targeting the chest better on the sets that followed. I'll keep adding this in with barbell chest work. Simple and effective.

[video=youtube;ENcjNnwci4Q]http://www.youtube.com/watch?v=ENcjNnwci4Q&feature=share&list=PL2F8A4BD406176C34[/video]

Fat BB Incline Bench (bar weight not included)
1 warm-up x12
110x8
140x8
140x8
140x8


Fat BB Rest-Pause Bench (3sec hold above chest/45lb plate decline/bar weight not included)
90x8
140x6
140x6
140x6


Hex Press (45lb plate incline)
55x12
60x10


Ladder Pushups (starting with stretch pushups) / Band over and back stretches
20, 8, 8 / 10
18, 7, 6 / 10

-band stretches were a nice addition


HIIT
treadmill:15mins

 

[804]

Nice workout bro, I gotta try those peck flexers with the resistance band. I tend to be shoulder dominant if I don't watch it!

 

[breezy11]

Nice workout bro, I gotta try those peck flexers with the resistance band. I tend to be shoulder dominant if I don't watch it!

Thanks man. I thought they were beneficial. It helped me stay on track when my chest started to fatigue.

 

[classic34]

It's way too cold here. It was in the 30's yesterday, but might actually hit 50 today. When it warms up I'll bring them out along with some shorts

Sun's out....uh, wheels out?

 

[breezy11]

Sun's out....uh, wheels out?

Haha sounds good to me!

 

[aceroni]

4/5/13

DB Twist Press (45lb plate incline)
70x15
80x10
85x8

Band Pess/Flex

-I did this for 15-25 reps before and between a few sets of my barbell work. It helped a lot with targeting the chest better on the sets that followed. I'll keep adding this in with barbell chest work. Simple and effective.

Invalid Link Removed

Fat BB Incline Bench (bar weight not included)
1 warm-up x12
110x8
140x8
140x8
140x8

Fat BB Rest-Pause Bench (3sec hold above chest/45lb plate decline/bar weight not included)
90x8
140x6
140x6
140x6

Hex Press (45lb plate incline)
55x12
60x10

Ladder Pushups (starting with stretch pushups) / Band over and back stretches
20, 8, 8 / 10
18, 7, 6 / 10

-band stretches were a nice addition

HIIT
treadmill:15mins

Be careful with those stretchers pushups bro, I ****ed my sternum up doing ladder pushups with a cambered bar and chains around neck

 

[mustang0341]

Yet again another thing to add, those band press flexes are just what i need.

 

[breezy11]

Be careful with those stretchers pushups bro, I ****ed my sternum up doing ladder pushups with a cambered bar and chains around neck

You got it ace. I'm doing them without any additional weight...need some chains.

Yet again another thing to add, those band press flexes are just what i need.

Cool. Interested in hearing what you think bud.

 

[aceroni]

Yet again another thing to add, those band press flexes are just what i need.

I forgot about those, but I really like doing them before sets of chest

You got it ace. I'm doing them without any additional weight...need some chains.

Cool. Interested in hearing what you think bud.

Yeah my problem was I kept getting too deep in the stretch.between that and heavy dips, I had some issues for a while

 

[breezy11]

4/6/13

I weighed 214.2lbs (-2.8lbs overall) this morning and am starting to look leaner. Vascularity is on the rise as well. At this point, I believe the increase is coming more from VERSA-1 and C20 than a drop in body fat.

My arm session couldn’t have gone any better this morning. I felt amazing, focus was very high, and my strength was up considerably. The strength increase was somewhat surprising, as I’ve been eating fewer calories (the last few days) than I have in 2+ years. It looks like V-1 and C20 are in full effect :thumbsup: A few people have noticed my progress this week as well.


Fat EZ Reverse Curls (bar weight not included/10 sec rest)
2 warm-up x10
30x10
40x10
40x10
40x10
40x10


Rope Pushdowns (10 sec rest)
160x10
140x10
120x10
100x10
80x10


HS Preacher Curl (3sec negative/forceful contraction)
100x10
110x8
110x8

-I noticed that my veins were popping during the slow negatives.
Invalid Link Removed


Dips
BW+45x20
BW+90x10
BW+90x10
BW+115x6

Final Set

-I moved the dip station over a foot to make room for somebody, which I soon found out, made it unstable. It caught me by surprise, but I could tell it wasn’t going to tip over, so I kept going.

[video=youtube_share;6fMpTdqvvkI]http://youtu.be/6fMpTdqvvkI[/video]



Fat BB JM Press (bar weight not included)
110x12
150x6
150x5
150x5


Incline Concentration Curls
35x8
35x8


Fat BB Drag Curl (bar weight not included)
10x8
10x8
10x8

-keep bar against body through entire movement


Elbows Out Extensions / BW Extensions (against GHR)
30x15 / 12
35x8 / 10
35x8 / 8
35x7 / 8

-Awesome combo

 

[breezy11]

Example

[video=youtube_share;l7r0pOfwrNM]http://youtu.be/l7r0pOfwrNM[/video]

 

[breezy11]

Yeah my problem was I kept getting too deep in the stretch.between that and heavy dips, I had some issues for a while

I do my best to make sure the stretch is very controlled. Thankfully, heavy dips don't seem to bother me either...love them.

 

[kbayne]

Nice picture breezy . Crazy vascularity going on.

Oh ya, awesome numbers as usual. I have been in a calorie deficit also but my strength continues to stay constant and rise in some exercises.

 

[Driven2lift]

Veins are definitely pumped up in that picture, getting me excited to add c20 into my next stack. Do you have a target weight to lose weekly or even over this run overall? Going to be shredded

 

[Jiigzz]

I thought that dipping machine was going to tip over

 

[breezy11]

Nice picture breezy . Crazy vascularity going on.

Oh ya, awesome numbers as usual. I have been in a calorie deficit also but my strength continues to stay constant and rise in some exercises.

Thanks kbayne. I've been eating over maintenance for a couple years straight, so I wasn't sure what to expect. Hopefully my strength continues to improve or at least maintain as well.

Veins are definitely pumped up in that picture, getting me excited to add c20 into my next stack. Do you have a target weight to lose weekly or even over this run overall? Going to be shredded

They've been pretty prominent the last week or so. C20 is one of my favorite products; look forward to hearing what you think. I don't really have a target weight and am paying more attention to my appearance than the scale. My main concern is that I don't drop weight too fast.

I thought that dipping machine was going to tip over

Yeah, pretty sketchy lol. I don't know if it was more because of the weight or unlevel ground...probably both

 

[Jiigzz]

Lol, I didn't realise you already made a note about it

The numbers on the JM are impressive, my elbows couldn't take that kind of stress.

 

[breezy11]

Lol, I didn't realise you already made a note about it

The numbers on the JM are impressive, my elbows couldn't take that kind of stress.

Haha yup.

Thanks Jiigzz. Super Cissus :wink1:. I'm not sure exactly how much weight it was. I'm guessing the bar is either 55lbs or 65lbs...I should figure that out.

 

[classic34]

I thought that dipping machine was going to tip over

Me too haha. Stability + chest training 2 for 1?

 

[breezy11]

Me too haha. Stability + chest training 2 for 1?

Haha something like that. I embraced the challenge

 

[breezy11]

Fired up the grill for some turkey burgers.

Invalid Link Removed

 

[kbayne]

Fired up the grill for some turkey burgers.

Invalid Link Removed

Oh wow that looks bomb :32:

 

[breezy11]

Oh wow that looks bomb :32:

Oh it was. I surprisingly ate it without making a mess.

 

[mustang0341]

Thats a burger!

 

[Driven2lift]

Jealousy commencing, Can't wait to end my Paleo streak and have some burgers