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breezy's training, supplementation, and food log

wasme said:
That looks awesome man... So gotta try that one of these days.. but the kids will scarf it down on me...
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Thanks wasme. Wait until everyone falls asleep? lol
 
breezy11 said:
Chocolate PB ice cream

Invalid Link Removed

2 scoops Giant Sports PB Choc protein
1 Choc PB Quest Bar
1.5 cups unsweetened vanilla almond milk
1/2 cup nonfat Greek yogurt


I decided to make this batch "soft serve", and it was delicious.
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This looks nothing like my first attempt hahaha :pat:

That does look freakin bomb though. Going to attempt another ice cream batch soon haha
 
kbayne said:
This looks nothing like my first attempt hahaha :pat:

That does look freakin bomb though. Going to attempt another ice cream batch soon haha
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Haha thanks. You were on the right track. Just keep shaking the bag until you get the consistency you want.
 
How was the HIIT on the bike today?

I did this also for 12 minutes. I set the resistance at 12 and went for 15-20 seconds followed by resistance at 3 for 1-1.5 minute recover period. Might as well went and found a hill to sprint straight up haha
 
wasme said:
They are all teens, they outlast me. I'll just hide with it!
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That'll work too haha.

kbayne said:
How was the HIIT on the bike today?

I did this also for 12 minutes. I set the resistance at 12 and went for 15-20 seconds followed by resistance at 3 for 1-1.5 minute recover period. Might as well went and found a hill to sprint straight up haha
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It was fun.

I bumped the resistance (and my speed) up to 13-15 for 30 seconds and was cruising at 5 for a minute. Haha ya, I was hurting towards the end as well and had a nice leg/glute pump.
 
I have never been one for indoor cardio. No matter the conditions I will run outside. Now that the school tracks have no snow and are 'starting' to dry up, will finally be able to do some great HIIT. Typically I go hard on the straights and slow down on the curves till I have done 5km.

That said, gotta find me a good hill though - you guys have inspired me.
 
wasme said:
I have never been one for indoor cardio. No matter the conditions I will run outside. Now that the school tracks have no snow and are 'starting' to dry up, will finally be able to do some great HIIT. Typically I go hard on the straights and slow down on the curves till I have done 5km.

That said, gotta find me a good hill though - you guys have inspired me.
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Nice! Your track regimen is my summer HIIT plan
 
Distilled Water said:
What RPM do you guys bike at? I rememeber for prep I was doing at 100-110....fml
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I couldn't tell you the RPM, but it had to have been up there lol.

wasme said:
I have never been one for indoor cardio. No matter the conditions I will run outside. Now that the school tracks have no snow and are 'starting' to dry up, will finally be able to do some great HIIT. Typically I go hard on the straights and slow down on the curves till I have done 5km.

That said, gotta find me a good hill though - you guys have inspired me.
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That sounds like a good approach. I prefer to be outside as well. There isn't anywhere good to do cardio/HIIT by my gym though, so I'll probably just do that on "off days".

I lucked out and have the perfect hill right next to the field/track.
 
breezy11 said:
I couldn't tell you the RPM, but it had to have been up there lol.



That sounds like a good approach. I prefer to be outside as well. There isn't anywhere good to cardio/HIIT by my gym though, so I'll probably just do that on "off days".

I lucked out and have the perfect hill right next to the field/track.
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Not sure my RPM either but it is always pretty high. Now that I think about it, I don't even know if the stationary bikes at my gym tell me the RPM :think: They tell me the speed though. I'll check it out tomorrow.

If I have access or am near a track, I love doing what wasme stated. Sprint the 100 yards and job the corners. Good way to do HIIT and you don't have to worry about keeping track of the time or anything. I also like doing HIIT on the stadium. Sprint up the steps and jog down the next set and do this continuously until I am about to fall over haha.
 
kbayne said:
Not sure my RPM either but it is always pretty high. Now that I think about it, I don't even know if the stationary bikes at my gym tell me the RPM :think: They tell me the speed though. I'll check it out tomorrow.

If I have access or am near a track, I love doing what wasme stated. Sprint the 100 yards and job the corners. Good way to do HIIT and you don't have to worry about keeping track of the time or anything. I also like doing HIIT on the stadium. Sprint up the steps and jog down the next set and do this continuously until I am about to fall over haha.
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I'll probably use that track approach next time. I was sprinting (somewhat) half of the track (1/8 mile), which had me beat pretty fast.
 
I love HIIT. My protocol is 6 sec all out sprint followed by 36s passive rest and repeat for 15 minutes.

For a nice little personal challenge I do this; You have 30s to go as far as possible (I normally do this running and with shuttle runs), once that 30s is up you slow down to a walk, or do whatever resting protcol you do for 15s then repeat for 6 sets.

Another one I like is; you have 30s to complete 100m, (again I do this with shuttles so it takes slightly longer than an all out run considering all the decelerating involved) which say will take 21s, which leaves you with 9 seconds to spare after which you repeat. If say on the next 'set' you take 25s then that leaves you only 5s rest time or if you do it in 20s, then you get 10s rest.
 
kbayne said:
I also like doing HIIT on the stadium. Sprint up the steps and jog down the next set and do this continuously until I am about to fall over haha.
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Now you have me wondering if I can get into the stadium at the private school that is nearby.. that would be killer..
 
Jiigzz said:
I love HIIT. My protocol is 6 sec all out sprint followed by 36s passive rest and repeat for 15 minutes.

For a nice little personal challenge I do this; You have 30s to go as far as possible (I normally do this running and with shuttle runs), once that 30s is up you slow down to a walk, or do whatever resting protcol you do for 15s then repeat for 6 sets.

Another one I like is; you have 30s to complete 100m, (again I do this with shuttles so it takes slightly longer than an all out run considering all the decelerating involved) which say will take 21s, which leaves you with 9 seconds to spare after which you repeat. If say on the next 'set' you take 25s then that leaves you only 5s rest time or if you do it in 20s, then you get 10s rest.
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Thanks Jiigzz, I'll give those a try. I was planning on doing shuttle runs anways.
 
Jiigzz said:
Another one I like is; you have 30s to complete 100m, (again I do this with shuttles so it takes slightly longer than an all out run considering all the decelerating involved) which say will take 21s, which leaves you with 9 seconds to spare after which you repeat. If say on the next 'set' you take 25s then that leaves you only 5s rest time or if you do it in 20s, then you get 10s rest.
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I would never get any rest using this method. I would just be running 100m back and forth repeatedly.
 
Jiigzz said:
I love HIIT. My protocol is 6 sec all out sprint followed by 36s passive rest and repeat for 15 minutes.

For a nice little personal challenge I do this; You have 30s to go as far as possible (I normally do this running and with shuttle runs), once that 30s is up you slow down to a walk, or do whatever resting protcol you do for 15s then repeat for 6 sets.

Another one I like is; you have 30s to complete 100m, (again I do this with shuttles so it takes slightly longer than an all out run considering all the decelerating involved) which say will take 21s, which leaves you with 9 seconds to spare after which you repeat. If say on the next 'set' you take 25s then that leaves you only 5s rest time or if you do it in 20s, then you get 10s rest.
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I like that idea of having 30s to sprint 100m then whatever time you have left is your rest time, then start back up. That would be intense and killer.

wasme said:
Now you have me wondering if I can get into the stadium at the private school that is nearby.. that would be killer..
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I really enjoy it. I am not near a stadium now, but in my hometown, I always do this when possible.
 
breezy11 said:
Thanks Jiigzz, I'll give those a try. I was planning on doing shuttle runs anways.
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The first one is great for expanding your PCr stores given that it stresses that system repeatably. The others stress both the PCr and Glycolytic which make them useful. Always fun haha.

iparatroop said:
I would never get any rest using this method. I would just be running 100m back and forth repeatedly.
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:D it is hard. When I first did it, I could barely do it but now I can do it consistantly for around 19-20s for 8 sets or so.
 
kbayne said:
I like that idea of having 30s to sprint 100m then whatever time you have left is your rest time, then start back up. That would be intense and killer.
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It is lol, but so rewarding everytime you get out there and get even 50cm further.
 
Okay, so the stationary bikes do have RPM, I just never looked haha. Anyways, I did 18 minutes of HIIT with resistance at 14 for 20 seconds followed by 1-1.2 minute recovery period. RPM was anywhere from 112-120 with speed around 32-38.
 
kbayne said:
Okay, so the stationary bikes do have RPM, I just never looked haha. Anyways, I did 18 minutes of HIIT with resistance at 14 for 20 seconds followed by 1-1.2 minute recovery period. RPM was anywhere from 112-120 with speed around 32-38.
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I'm guessing mine probably do too then haha. Nice session boss. I went with the treadmill today.
 
wasme said:
What did you do for treadmill?
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-3 min warm-up

-30 sec sprints/1 min jog x8

-3 min cool-down

-all at 1.5 incline

I was already exhausted and had a nice lower back pump from banded hyperextensions.
 
4/10/13


This morning’s workout went great. VERSA-1 really has my focus on point, and I was sweating profusely with the help of OEP.


Meadows Rows
1 warm-up x12
90x12
115x10
115x10


Dante Rows / Shrugs (HS squat/lunge)
180x12 / x10
230x8 / x10
230x8 / x10
230x8 / x10

-3 sec hold on shrugs


Prone Shrugs against rack / Prone KB Rows
225x10 / 50x12
225x10 / 50x10
225x10 / 50x10
225x10 / 50x10

-weight per KB

-twisting motion on KB rows

I came up with this idea on the way to the gym. It made one of my favorite exercises even better and smoked my back. I probably should’ve recorded an earlier set, but didn’t think of it. I was starting to get fatigued, so I strapped up.

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


DB Pullovers (MD style)
50x15
60x12
65x8


Stretchers
120x12
130x10
130x10


Banded Hyperextensions (increased resistance each set)
15
12
10


HIIT
12mins (+warm-up/cool-down): treadmill
 
Nice work. Today was back for me too. Tried meadows for the first time this morning. After watching the video, I realize my angle was a little off, but they're effective either way. I like that prone shrug idea too. Next session.
 
Distilled Water said:
Kbayne, 30s to run 100m? I know your diesel but you can sprint it faster than that :p
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Haha, ya I would think I can run it under 12 seconds. Just the idea of having 30s to run 100m sounds interesting. Probably run my first few around 11-13 seconds then see the time start to decrease and only have 5-10 seconds to recover :shocked:
 
Nice workout man! All these new lifts you are doing confuse the hell out of me! Thank god for the vids!!
 
Meadow Rows!!!!! That is what they are called haha. I did these on Monday and I could not think of the name for the life of me.
 
Nice workout and variation Breezy... I have a couple of bottles of Versa-1 that I will start using in June I think...
 
kbayne said:
Haha, ya I would think I can run it under 12 seconds. Just the idea of having 30s to run 100m sounds interesting. Probably run my first few around 11-13 seconds then see the time start to decrease and only have 5-10 seconds to recover :shocked:
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I was just giving you a hard time. I'll probably employ the same idea.

I remember the days of HS football. Backs & Recievers had to run 10, 100m sprints in under 15sec each time. We had a 1.5min rest between. It usually turned to 15 and increased rest time after 10 bc guys couldn't make it. #glorydays :lol:
 
iparatroop said:
Nice work. Today was back for me too. Tried meadows for the first time this morning. After watching the video, I realize my angle was a little off, but they're effective either way. I like that prone shrug idea too. Next session.
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Thanks bud. Yeah, they can be hard to pick up at first. It took me a few tries before figuring out the best stance, but when I did they nailed my entire lat. Very cool, definitely one of my favorites.


804 said:
Nice workout Bro! Noticing any increase in vascularity from the Versa-1?
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Thanks dude. Yes sir, from V-1 and C20, and it's getting better by the day. You can see a little of it in the video from earlier.


LiveToLift said:
Nice workout man! All these new lifts you are doing confuse the hell out of me! Thank god for the vids!!
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Thanks brother! Haha no problem. I like to reference them as well.

kbayne said:
Meadow Rows!!!!! That is what they are called haha. I did these on Monday and I could not think of the name for the life of me.
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Get with it kbayne lol. They're awesome.

wasme said:
Nice workout and variation Breezy... I have a couple of bottles of Versa-1 that I will start using in June I think...
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Thanks wasme. Sounds like fun; look forward to hearing what you think.
 
Breezy,

Your log is really step above anyone else's.....no disrespect to anyone else.

It's detailed with PLENTY of examples, information, opinion and most importantly....TIMELY !

And now with MrBrzy videos.

Much respect to the amount of time and effort you put into this. Nothing half asses about any of your responses. It's really like following a well written blog. I always look for it first.

Thanks.
 
fumoney said:
Breezy,

Your log is really step above anyone else's.....no disrespect to anyone else.

It's detailed with PLENTY of examples, information, opinion and most importantly....TIMELY !

And now with MrBrzy videos.

Much respect to the amount of time and effort you put into this. Nothing half asses about any of your responses. It's really like following a well written blog. I always look for it first.

Thanks.
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Wow, thank you for the kind words fumoney, as it's much appreciated. Your logs are always very thorough and informative as well.


Haha. The "Mr." came courtesy of youtube when the name I chose was already taken lol.


Thanks again fumoney. I try to make it worthwhile for myself and anyone else that follows.
 
Distilled Water said:
I was just giving you a hard time. I'll probably employ the same idea.

I remember the days of HS football. Backs & Recievers had to run 10, 100m sprints in under 15sec each time. We had a 1.5min rest between. It usually turned to 15 and increased rest time after 10 bc guys couldn't make it. #glorydays :lol:
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Oh I know :veryhappy: We did sprints pretty much like that. Sometimes it would get up to 20 100m sprints. That usually depended on how hard the lineman were running haha
 
Distilled Water said:
Kbayne, 30s to run 100m? I know your diesel but you can sprint it faster than that :p
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Its normally done with 100m worth of shuttles (shuttles placed 5m apart up to a distance of 20m) which usually takes 19-21s to finish. You then only get 11-9s to repeat this for a second time, so on and so forth until about 8 sets.

:D

its fun and really tests your PCr capacity and lactate threshold.

If you just did a flat 100m without shuttles you might need to scale down to perhaps 20-25s to compensate.

But then just a little tidbit, some other great protocols involve much longer rest periods (usually a 1:6- 1:7, exercise:rest ratio) which are great fun.
 
This seems to be the closest collection of USP reps so ...



DW I did finally get around to trying my micro, I used 1 scoop BR and 1 scoop LL. Mixed independently to assess the taste.

They were both very lightly flavored, I prefer the LL personally.

The effects were good, noticed more of a forearm pump while doing farmers carries (which sucked). Took them around six, had great energy the whole workout HOWEVER, it kept me up until about 1130.

Good initial impression though, I don't plan on cracking straight into them yet, was more of an impulse use. But when I do I will experiment with them more I'm sure.
 
fumoney said:
Breezy,

Your log is really step above anyone else's.....no disrespect to anyone else.

It's detailed with PLENTY of examples, information, opinion and most importantly....TIMELY !

And now with MrBrzy videos.

Much respect to the amount of time and effort you put into this. Nothing half asses about any of your responses. It's really like following a well written blog. I always look for it first.

Thanks.
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Agreed. This thread and log is simply awesome.
 
jimbuick said:
This seems to be the closest collection of USP reps so ...

DW I did finally get around to trying my micro, I used 1 scoop BR and 1 scoop LL. Mixed independently to assess the taste.

They were both very lightly flavored, I prefer the LL personally.

The effects were good, noticed more of a forearm pump while doing farmers carries (which sucked). Took them around six, had great energy the whole workout HOWEVER, it kept me up until about 1130.

Good initial impression though, I don't plan on cracking straight into them yet, was more of an impulse use. But when I do I will experiment with them more I'm sure.
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Nice! I'm a LL fan also. So you did two scoops total? That's bitter sweat you were up. Gave good energy but stayed up a bit. Maybe go with just 1 for a bit.

I only have to use one scoop now with my versa-1, gives me solid energy and focus. Pump is decent but I'm training DC so pumps aren't as noticeable vs. traditional training.

Look forward to more experimenting madness from ole Jimmy ;-)
 
Distilled Water said:
Nice! I'm a LL fan also. So you did two scoops total? That's bitter sweat you were up. Gave good energy but stayed up a bit. Maybe go with just 1 for a bit.

I only have to use one scoop now with my versa-1, gives me solid energy and focus. Pump is decent but I'm training DC so pumps aren't as noticeable vs. traditional training.

Look forward to more experimenting madness from ole Jimmy ;-)
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USPlabs needs more exposure in my little corner of the world. I literally love micro; hands down my favourite pre followed by enhanced.
 
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