breezy's training, supplementation, and food log

wasme said:
This morning I tried Reeves Deads .... interesting, and felt it in my lats/traps..
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Those Reeve deads are awesome and I like to give a good shrug at the top of the motion to hit the traps even more :). They destroy my whole back though.
 
kbayne said:
Those Reeve deads are awesome and I like to give a good shrug at the top of the motion to hit the traps even more :). They destroy my whole back though.
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Indeed, I watched the youtube video a few times and was sure to really shrug at the top...
 
804 said:
That in-to-out rep ROM is LEGIT!
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So you're talking about "Meadows rows" (different than a standard one-arm bb row)...yeah, they're great.


kbayne said:
I did the one-arm BB rows yesterday breezy and they killed my lats like I haven't felt before (used 25lb plates for a better ROM).
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Nice. Once you find the right positioning and get "in the groove", they do serious damage. I use 25lb plates as well.

wasme said:
This morning I tried Reeves Deads .... interesting, and felt it in my lats/traps..
Click to expand...

Yup, they're different, but awesome. I did a variation of them this morning too.
 
5/3/13


I felt fantastic during today’s session. Strength, endurance, and my mood were all great. I’ve been surprised by how well my strength is doing, considering that I’m dropping weight. I believe my current supplementation has a role in my performance and how I’m feeling.


Single Arm BB Row
3 warm-up x8
100x8 (4 25lb plates)
100x8
100x8
110x8

-constant tension

-25lb plates used for increased stretch/ROM



Smith Rows (explosive)
1 warm-up x6
200x6
200x6
200x6
200x6

-20lbs bar resistance

The video shows my first and last set. I adjusted my positioning on a few sets and tried to focus on driving my elbows up.

[video=youtube_share;2M_Qhc8-Rvo]http://youtu.be/2M_Qhc8-Rvo[/video]


DB Pullover (Mtn.Dog)
60x10
60x10
60x10
60x10

-constant tension



DB Shrug
100x15
110x12
115x10

-3 sec hold at top



Deadlift (explosive)
2 warm-up x3
315x3
335x3
355x3
355x13 (to failure)

-last set was brutal
 
Reeves Deadlift (Starnes)
95x10
95x10
95x10

Not the best angle, but here’s my last set. I had some extra time, so I decided to add these in.


[video=youtube_share;PbTeyFnwyqM]http://youtu.be/PbTeyFnwyqM[/video]
 
Great job with the back work Breezy. I think what I missed the most about last 2 days (working 2 parts per day) was the variety. I much rather do various mountain dog exercises than have to limit myself to couple trying to get 2 body parts in.

Good looking videos. Form impeccable as always.
 
fumoney said:
Great job with the back work Breezy. I think what I missed the most about last 2 days (working 2 parts per day) was the variety. I much rather do various mountain dog exercises than have to limit myself to couple trying to get 2 body parts in.

Good looking videos. Form impeccable as always.
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Thanks fumoney. Yeah, both approaches have their positives and negatives. I'm really enjoying working chest and shoulders together...although it's all MD exercises haha.

Thanks again. That's one of the main goals with my current training. I'm not very concerned about the weight used at all.
 
wasme said:
Great workout... do you normally have such a wide grip on the Reeves Deads??
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Thanks wasme. If using a standard bar, yes. There are several variations, but they're all done by holding the plates. I use a shorter bar when doing the Meadows variation. There's a video of myself doing those somewhere in this log as well.



Here are a bunch of them:

Invalid Link Removed (from tnation)

Invalid Link Removed (me)


Meadows

Invalid Link Removed


Starnes

Invalid Link Removed(what I did today)

Invalid Link Removed

Invalid Link Removed
 
wasme said:
Thanks Breezy... I would say the one above is closest to what I did....I will try with wider grip next week.
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No problem wasme. Sounds good, I use a shorter bar for those. An EZ bar would work as well, if options are limited.
 
HIIT at the field/track this morning. Hopefully I can get some in before any soccer games start. If not...straight hills homie. :cool:
 
Breezy my brother I am back and catching up on 15 pages!! :)
 
5/4/13

I was limited to hill sprints, which wasn't necessarily a bad thing. It was rough, but I felt great when finished.

Invalid Link Removed


Here's what I got done:

-jog around basketball court: 3 mins
-26x hill sprints (straight up/down): 11 mins
-5x sprint up hill, jog across top (~50 yds), jog down where incline is minimal, jog back to starting point (~50 yds): 4 mins
-jog/walk around basketball court: 5 mins
 
Love dem Reeves Rows. They're even better with plates that have handles though there's only one gym around here that has those. Glad to see you overcame and adapted
 
breezy11 said:
5/4/13

I was limited to hill sprints, which wasn't necessarily a bad thing. It was rough, but I felt great when finished.

Invalid Link Removed


Here's what I got done:

-jog around basketball court: 3 mins
-26x hill sprints (straight up/down): 11 mins
-5x sprint up hill, jog across top (~50 yds), jog down where incline is minimal, jog back to starting point (~50 yds): 4 mins
-jog/walk around basketball court: 5 mins
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Good stuff brother!!
 
Beautiful picture, and awesome way to wake up in the morning for some sunshine and hill sprints :D
 
PalmFist said:
Love dem Reeves Rows. They're even better with plates that have handles though there's only one gym around here that has those. Glad to see you overcame and adapted
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I'm a big fan as well. The majority of the plates at my gym have handles. It'd be a big challenge adding decent weight to a standard bar without them. Thanks man.


804 said:
Good stuff brother!!
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Thanks dude!

kbayne said:
Beautiful picture, and awesome way to wake up in the morning for some sunshine and hill sprints :D
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Thanks kbayne. It was only about 50 degrees outside, but that was a good temp for doing hill sprints.
 
wasme said:
Nice HIIT... should have you all pumped up for tonight's game..
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Thanks. Yup, I'm excited. Hopefully, this low carb headache goes away before the game.
 
You could always replace it with a protein icecream brain freeze lol

.. did you try making a batch and freezing? I am making it for the first time today.
 
wasme said:
You could always replace it with a protein icecream brain freeze lol

.. did you try making a batch and freezing? I am making it for the first time today.
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Haha not a bad idea, but I'm going with minimal carbs today (broccoli and asparagus). I sort of fell into carb cycling over the last couple weeks.

Not yet. I threw it together after the first period during game 1. However, I did try making some by just putting it in the freezer for a couple hours and it didn't come out right (ran out of salt, so I couldn't use shaking bag method). It had a bunch of "ice flakes" in it. I'll try storing an already made batch in the freezer soon.
 
5/5/13


Machine Press (neutral grip) / Band Over and Backs
2 warm-up x12
200x12 / 8
200x12 / 8
200x11 / 8
200x11 / 8

-1 sec stretch (raised sternum) /1 sec hard flex

-strict form (stopped right before it started to break)

-awesome combo and pump



Pec Minor Dip / Band Over and Backs
12 / 8
12 / 8
12 / 8
12 / 8



DB Bent-Over Side Lateral Raise
20x20 (full ROM), x30 (partial swings)
20x15, x30
15x18, x30
15x15, x30

-I recorded my first set with 20lb db’s, but it was from the opposite angle and the sun blocked out the picture. Here’s my final set with 15’s, which was plenty heavy at that point. It's not too exciting, but a decent example.

[video=youtube_share;j-HnSOEgvX8]http://youtu.be/j-HnSOEgvX8[/video]



Spider Crawls / Band Over and Backs
45 sec / 8
45 sec / 8
45 sec / 8
45 sec / 8



-This shoulder workout, done with no more than 20lb db’s and a band, is probably the most brutal that I’ve done. Bringing the band over my head for over and backs becomes a big challenge towards the end.



I'll have a somewhat interesting diet update later.
 
Excited to hear about interesting diet update....
 
bolt10 said:
Excited to hear about interesting diet update....
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Jiigzz said:
I second this..
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Well, I've been eating low carb for a couple weeks (usually around 150g) and was going to try carb cycling (using the approach that I mentioned to you). Earlier this week I was getting around 100g net carbs daily and yesterday (non training day) consumed around 50g.

Yesterday afternoon I couldn't think straight, developed a headache, and started urinating every 15-20 minutes for the rest of the day/night. I woke up today feeling great and full of energy, which had me thinking that I might've "accidentally" entered ketosis.

I believe the combination of lower carbs, the way my body handles them, and the help of AP has allowed me to do so. I spoke with DW about this and he thought that it was probably the case as well. If I can be in ketosis, while still getting around 100g carbs, I might as well give it a trial run.

My plan is to limit carbs to around 100g max on training days (while using AP), although most days will probably be under. I'll have a carb up once a week (usually "leg day"), where I eat slightly over maintenance with 400-500g carbs and lower fats. The refeeds may be adjusted based on how it treats me.

It's a big change from my usual 400-600g daily, but I'm interested in seeing how my body responds.
 
Expect to feel tired and lethargic and even a decrease in power output for a time until the body adapts; I felt like crap going through my adaptation period but after a week or two I had never felt better. Well worth it imo.
 
Jiigzz said:
Expect to feel tired and lethargic and even a decrease in power output for a time until the body adapts; I felt like crap going through my adaptation period but after a week or two I had never felt better. Well worth it imo.
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I felt awful yesterday, but woke up today feeling fantastic and had a great workout. I've been pretty low carb for a couple weeks, so I'm hoping the worst has passed.
 
It's only uphil from here :D

Did you notice strength dropping off a bit during the first few weeks?
 
Jiigzz said:
It's only uphil from here :D

Did you notice strength dropping off a bit during the first few weeks?
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That's what I wanted to hear :)

Not really. I've actually added weight to a few exercises, although I'm not currently focused on strength at all. My carbs haven't been extremely low, which perhaps has helped the transition a little.
 
Ah jelous. Mine dropped off quite steadily but only for a short time. I had a hard time adapting haha
 
I'm with you breezy, my strength seems to increase more so then not when I go low-carb (carb cycling).
 
Jiigzz said:
Ah jelous. Mine dropped off quite steadily but only for a short time. I had a hard time adapting haha
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Haha I guess I'm lucky. Keeping carbs higher while using AP should help make this pretty easy for me to maintain...I started without even trying lol.
 
kbayne said:
I'm with you breezy, my strength seems to increase more so then not when I go low-carb (carb cycling).
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When switching from high to low or after a while?
 
breezy11 said:
When switching from high to low or after a while?
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Switching from high to low. I always worry that my strength will suffer quite drastically when I switch to carb-cycling, but it always seems to amaze me how my strength stays the same/increases in some exercises.
 
kbayne said:
Switching from high to low. I always worry that my strength will suffer quite drastically when I switch to carb-cycling, but it always seems to amaze me how my strength stays the same/increases in some exercises.
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Good news. I'm excited to see how this works out for me.
 
Bleh, I guess I just impacts me more lol.
 
jimbuick said:
This thread interested me enough to want more information lol.
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Haha I've been studying ever since I started peeing non stop yesterday and got curious.


Sean1332 said:
but...I like carbs..
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Me too, but it doesn't seem that bad so far. I've had a cookie dough Quest Bar, a big bowl of that PB cup ice cream, and a bunch of vegetables today. My total carb intake was only 54g. I could've fit a cup of jasmine rice in (AP taken prior) and stayed below my target.
 
breezy11 said:
Me too, but it doesn't seem that bad so far. I've had a cookie dough Quest Bar, a big bowl of that PB cup ice cream, and a bunch of vegetables today. My total carb intake was only 54g. I could've fit a cup of jasmine rice in (AP taken prior) and stayed below my target.
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Would you deduct the fiber grams from Quest bar's carbs? or do you include them...

Interested to see how this works out for you over the next couple of weeks.. I need a nutritional change..
 
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