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breezy's training, supplementation, and food log

wasme said:
Solid workout Breezy. Tough time for you and your family - I hope you have a great July 4th weekend.
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Thanks wasme. It's been pretty good. I've seen some family that I hadn't in a while.

TheMovement said:
Sorry for your loss Breezy
Me and 804 hit up the 6-ways and MAN!!!! Brutal but effective

I also tried out the Kayak Rows before my back day got serious earlier this week and they are awesome, Keep up the awesome work man
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Thanks bud. Haha yes they are.

Nice. They're a great way to start (or finish) a back session. Will do.


Jiigzz said:
Sorry for your loss Breezy
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Thanks Jiiggz.

PalmFist said:
I feel for you Breezy. Losing family is never easy. Life's a trip and time flies by us so fast. Keep your head up and roll with the punches big dog.

Well technically if someone is punching towards you you're supposed to tuck aforementioned chin but you know what I'm saying!
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Haha thanks man. Much appreciated.

wasme said:
Hey Breezy... Curious what you think of the Seguin/Peverly trade... and losing Horton, Ference.

Not down playing your loss..
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I'm not sure how I feel about losing Seguin. I could see him having a great year (and career), but he didn't fit into the current system very well. I liked Horton and Ference. They have young guys that should step up on D and apparently Horton doesn't want to try anymore lol. I guess he wants to play somewhere without a lot of pressure (probably doesn't care after winning the Cup)...so I'm kind of glad to see him go.

Iginla was just signed as well. Pretty funny after refusing to play for them last year. I guess getting swept changed his mind lol. Good pickup either way.



I've been able to get a couple workouts in and will try to post an update today.
 
I was able to workout on Friday with my cousin and made it back to my gym to hit legs today. Both sessions went well and were a nice break from everything else. I still have some traveling to do, but should have more time for the forums by Monday or Tuesday. I'll try to have an update on my diet and supplementation by then as well.


7/5/13

V-Bar Pushdowns / EZ-Bar 1.5 Reverse Curls
2 warm-up x20
160x15 / 50x15
160x15 / 50x15
180x15 / 60x8
180x15 / 60x8

-2 sec squeeze on pushdowns

-curls were torture



Incline Tate Press / HS Preacher Curl (single arm)
40x8 / 50x10
40x8 / 50x10
40x8 / 65x6, x4 assisted
40x8 / 65x6, x4 assisted

-3 sec negative/hard flex on preachers



Fat Bar JM Press / Fat Bar 1.25 Curls
155x8 / 75x8 (full ROM), x8 (partials)
155x8 / 75x8, x8
155x8 / 75x8, x8
155x8 / 75x8, x8

-JM: switched to false grip on the last 2 sets



Incline Cable Extensions (rope) / Incline Concentration Curls
120x15 / 25x10
120x12 / 25x10
120x12 / 25x10

-2 sec squeeze on both exercises


My arms haven't been this sore in a long time. I brought the intensity up when I started planning my own training and DOMS has increased with it. My focus has been amazing the last couple weeks as well, which I'll go into more detail about later.





7/6/13

Lying Leg Curl
80x20
100x15
120x10
120x10
120x10, 60x15, 120x20 (partials)



Front Squat / Back Squat (extended set)
135x12 / 135x12
225x8 / 225x10
245x6 / 245x10
265x6 / 265x9

-done explosively

-I hadn't done front squats in about a year and it was awkward at first. I had more trouble keeping the bar on my shoulders than moving the weight, which left some leg power for the extended set.




HS Single Leg Press
135x10 (5R/5L/5R/5L), 270x5 (R+L)
160x5 (5R/5L), 320x5 (R+L), 160x5 (5R/5L)
160x10 (5R/5L/5R/5L), 320x5 (R+L)
160x5 (5R/5L), 320x5 (R+L), 160x5 (5R/5L)

-knees to chest

Invalid Link Removed




Quad Stretch
1 min per leg


Smith Lunge / 1.25 Squat
110x8 (4L/4L/4R/4L) / 110x10
160x8 (4L/4L/4R/4L) / 160x5
180x5 (5R/5L) / 180x6

-20lbs bar resistance

-feet positioned in front of bar

-brutal


Last 2 sets

[video=youtube_share;6Wxe3Ac1lyM]http://youtu.be/6Wxe3Ac1lyM[/video]



Quad Stretch
1 min per leg



GHR
BWx12
BW+25x8
BW+25x7



This was one of the more challenging workouts that I've had in a while. I had to dig deep to get through it.
 
Nice workouts, Breezy!

804 said:
Nice workout my friend, like the molly cyrus music in the background!
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My gym is still stuck in the 90's. Cranberries, Smashing Pumpkins, Nirvana. Then again, I guess that's better than Miley...
 
I'm not sure how I feel about miley being the soundtrack to my workouts; i'm more of a disturbed fan :aargh4:

haha, gotta listen to whatever they give you though.
 
804 said:
Nice workout my friend, like the molly cyrus music in the background!
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Thanks dude. Haha I didn't know that was her.

RegisterJr said:
Nice workouts, Breezy!

My gym is still stuck in the 90's. Cranberries, Smashing Pumpkins, Nirvana. Then again, I guess that's better than Miley...
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Thanks man. I'm usually happy with music selection, although I wear headphones most of the time. I'll take them off when working out in certain parts of the gym (each room usually has different music). Yesterday, they played Ice Cube's Predator album, Rage Against the Machine, and Public Enemy.

Jiigzz said:
I'm not sure how I feel about miley being the soundtrack to my workouts; i'm more of a disturbed fan :aargh4:

haha, gotta listen to whatever they give you though.
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I'm not sure how I feel about disturbed being the soundtrack to my workouts; I'm more of a Tool fan. :D

I blame it on being a weekend morning and the new employee (14-17 year old girl) working at the front desk.
 
breezy11 said:
Thanks, it's an honor lol. I've seen them play 11 times...best live band/show by far.
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I've only seen them once but they kicked ass. I like the fact they MJK doesn't take center stage and more or less takes a place behind or off to the side of the band. The music speaks rather than some egotistical vocalist. They're loud too. I thought that Deftones in the House of Blues in Myrtle Beach was loud, but Tool has them topped. Loudest band I've seen yet.
 
iparatroop said:
I've only seen them once but they kicked ass. I like the fact they MJK doesn't take center stage and more or less takes a place behind or off to the side of the band. The music speaks rather than some egotistical vocalist. They're loud too. I thought that Deftones in the House of Blues in Myrtle Beach was loud, but Tool has them topped. Loudest band I've seen yet.
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Yeah, they're awesome. Maynard usually stays in the background, but used to "dress up" and move to the front occasionally. I've seen him in wigs and painted silver and blue (split down the middle). I think Danny Carey is the real star of the show. The Deftones are great live as well, especially in a club setting. I saw them last summer at a big venue (with System of a Down), which was awesome, but not as cool.


I had a chest/shoulder session yesterday that I'll post later. Today's an off day and I did 45 mins LISS on the bike this morning. 2 scoops OxyELITE Pro powder and VERSA-1 were taken prior.


I have some OxyELITE Protein on the way, but couldn't wait for it to arrive. I picked up a tub of the Vanilla Ice Cream flavor immediately after cardio and made this shake.

Invalid Link Removed

2 scoops OxyELITE Protein
2 cups unsweetened vanilla almond milk
2 tbsp almond butter
3/4 cup blueberries

It was fantastic and I'll be making plenty more.


Today is my lowest carb day of the week with <100g (closer to 50g). All my carb intake will be coming from the shake, broccoli, green beans, and some trace carbs. My high days are up to 500g and ~4500 calories as of yesterday. I currently have 400g, 300-350g, and 250-300g days as well, which are all based on training. After this week, I'll have a better idea of how my carb cycling plan will look going forward (I'll post more detail when I do).

My weight is up ~5lbs from when I first added carbs. I was +2lbs for about a week until this morning (after a high carb day). I expect to see the scale move down a little after today. I don't appear to have added much fat and am just as lean, if not a tiny bit leaner, than the last pic I posted (from over a month ago). My vascularity has increased a decent amount (could be an all-time high). This happened within a couple weeks of starting VERSA-1. A few lower abdomen veins are very prominent and I'm seeing some along my obliques, mid abs, and shoulders as well (usually after eating). I'll get a picture and supplement update posted soon.
 
breezy11 said:
Yeah, they're awesome. Maynard usually stays in the background, but used to "dress up" and move to the front occasionally. I've seen him in wigs and painted silver and blue (split down the middle). I think Danny Carey is the real star of the show. The Deftones are great live as well, especially in a club setting. I saw them last summer at a big venue (with System of a Down), which was awesome, but not as cool.

I had a chest/shoulder session yesterday that I'll post later. Today's an off day and I did 45 mins LISS on the bike this morning. 2 scoops OxyELITE Pro powder and VERSA-1 were taken prior.

I have some OxyELITE Protein on the way, but couldn't wait for it to arrive. I picked up a tub of the Vanilla Ice Cream flavor immediately after cardio and made this shake.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84480"/>

2 scoops OxyELITE Protein
2 cups unsweetened vanilla almond milk
2 tbsp almond butter
3/4 cup blueberries

It was fantastic and I'll be making plenty more.

Today is my lowest carb day of the week with <100g (closer to 50g). All my carb intake will be coming from the shake, broccoli, green beans, and some trace carbs. My high days are up to 500g and ~4500 calories as of yesterday. I currently have 400g, 300-350g, and 250-300g days as well, which are all based on training. After this week, I'll have a better idea of how my carb cycling plan will look going forward (I'll post more detail when I do).

My weight is up ~5lbs from when I first added carbs. I was +2lbs for about a week until this morning (after a high carb day). I expect to see the scale move down a little after today. I don't appear to have added much fat and am just as lean, if not a tiny bit leaner, than the last pic I posted (from over a month ago). My vascularity has increased a decent amount (could be an all-time high). This happened within a couple weeks of starting VERSA-1. A few lower abdomen veins are very prominent and I'm seeing some along my obliques, mid abs, and shoulders as well (usually after eating). I'll get a picture and supplement update posted soon.
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You actually count the carbs in your veggies?
 
7/7/13 (yesterday)


HS Incline Press
90x10
180x10
230x8
230x8
270x6
270x6, 180x5, 180x10 partials

-deep stretch/2 sec flex in contracted position



Incline Fat Bar Bench
155x8
175x8
205x8
205x8
205x8

-25lb plates used for slight incline

-constant tension: ~1 inch above chest to ¾ lockout



Decline Fat Bar Bench
155x5
205x5
205x5
205x5
205x5

-25lb plate used for slight decline

-3 sec negative/1sec pause ~1 inch above chest/explode to lockout

-The fat bar, angle, and tempo were an awesome combo.



One Arm Pec Deck / Ladder Pushups / Band Over and Backs
90x10 / 25, 15, 10 / 8
90x10 / 16, 12, 10 / 8
90x10 / 12, 8, 7 / 8

-Pec Deck: 4R,4L,2R,2L



High Pulley Rear Delt Cable Flyes
15x35
20x25
25x15
30x10, x12 partials

-1 sec flex in contracted position



Machine Lateral Raise / DB Swings
130x10 / 50x25
140x8 / 50x25
140x8, x10 partials / 50x25

-lateral raise: explosive concentric/1 sec pause at top



Reverse Incline Machine Shoulder Press
170x6
170x6
170x6
170x6, x8 partials

-explosive/2 sec flex at top/ 3 sec negative


Here’s an old example (with a different tempo)

[video=youtube_share;OCX1nrnjE8A]http://youtu.be/OCX1nrnjE8A[/video]



Incline DB Swings (destroyer set)
55x60, 30x30, 15x12
 
Nice looking shake and workouts man. :thumbsup:
 
bolt10 said:
Nice looking shake and workouts man. :thumbsup:
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Thanks bolt. Workouts have been great, as was the shake. I'll add some Greek yogurt to the shake on some higher carb days. Another simple, but amazing combo is Vanilla Ice Cream OxyELITE Protein with Orange Karbolyn. It was spot on for an orange creamsicle flavor. DW gave me a couple scoops of that and Glycofuse, which were both solid. I plan on switching from Gatorade powder to Glycofuse and/or bulk highly branched cyclic dextrin soon.
 
Nice. I knew you were trying some of that out and cool to see you are going to pick some up. Interested to see if you notice much change with it.
 
bolt10 said:
Nice. I knew you were trying some of that out and cool to see you are going to pick some up. Interested to see if you notice much change with it.
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I'll let you know how it goes with continued use. As of now, carbs in general seem to be treating me well.

and your inbox is full. :)
 
breezy11 said:
I'll let you know how it goes with continued use. As of now, carbs in general seem to be treating me well.

and your inbox is full. :)
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Was wondering why I hadn't received PMs from anyone lately. :o

Also came home to see I forgot to freeze my icecream bowl so I had to make it old school breezy style with ice and salt. :D
 
Also interested in the carb switch.
 
bolt10 said:
Was wondering why I hadn't received PMs from anyone lately. :o

Also came home to see I forgot to freeze my icecream bowl so I had to make it old school breezy style with ice and salt. :D
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Message sent. :thumbsup:

Nice. I'll have to fit a couple bowls in this week. I haven't made much since bringing carbs back.
 
I've been on the road for the last couple days, but hit the gym right before I left and while I've been out of town. I'll be heading home tonight and getting back to my normal routine tomorrow.


7/9/13

Dante Rows
180x10
200x8
200x8
220x6, 90x10

Here's my second set. I hadn't done these in a while and switched my positioning a couple times to find a solid angle that fully hit my back.

[video=youtube_share;BWVVc4xgwAc]http://youtu.be/BWVVc4xgwAc[/video]
 
Meadows Rows
100x10
125x8
125x8
135x8

-I felt strong on these (I have on everything lately). 135lbs was much easier than expected.


Final set (bad angle of second half)

[video=youtube_share;JPk9xSpMUF8]http://youtu.be/JPk9xSpMUF8[/video]


Prone Shrugs (rack)
135x15
225x10
245x8
245x8, 135x10

-2 sec hold in contracted position



DB Pullovers (lying on bench)
65x12
70x8
70x8



One-Arm Pulldowns
80x12, x6 partials
80x10, x6 partials



Scapulae Stretch Pulldowns (neutral grip)
180x10
200x8



Reeves Deadlift (Meadows variation)
180x12
270x8
270x8
270x8

-bar weight not included (used a short straight bar)

-shrug at top of movement

-With 3 45lb plates per side (and gripping the outside of them), the stretch was close to holding the ends of a standard bar (before plates).



Kayak Row
80x8, x8 partials
80x8, x8 partials

-4R/4L x2, 8F
 
7/10/13


HS Chest Press / Partial Dips / Band Over and Backs
90x12
180x12
230x8 / 15 / 8
230x8 / 15 / 8
230x8 / 15 / 8

-chest press: constant tension: deep stretch to ¾ lockout



DB Twist Press / Band Pull-Aparts
50x10 / 15
60x10 / 15
60x10 / 15
60x10 / 15



One-Arm Pec Deck / Stretch Pushups / Band Over and Backs
90x10 / 10 / 6
90x10 / 8 / 6
90x10 / 6 / 6

-pec deck: 4R/4L x2, 2R/2L



DB Lateral Raise
20x15
20x12, x8 swings
20x12, x18 swings
20x12, x28 swings



DB Bent-Over Lateral Raise / Band Face Pulls
20x12 / 20
20x12 / 20
20x12 / 20

-painful



Horizontal Press / 6 ways
5x10 / 8x10
5x10 / 8x10
5x10 / 8x10
 
I love your description for the DB bent over lateral raise/ band face pulls :D.
 
wasme said:
Nice workouts, Breezy.. that Blueberry shake the other day looked great.
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Thanks wasme. It tastes better than it looks.


804 said:
Solid chest workout bud!
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Thanks man.

kbayne said:
I love your description for the DB bent over lateral raise/ band face pulls :D.
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It's a brutal combo. :)

jimbuick said:
I'm a big fan of Dante rows now. :bigthumbup:
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Yeah, they're great. With the right positioning, they hit the entire back very well (especially if you lean in at the top of the movement).
 
Distilled Water said:
Thanks for reminding me of band over and backs. Gonna hot those up 2maro for sure....prolly look vascular AF after lol
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No problem brotha. I can't get enough of them (do a few hundred a week). Haha I'm sure you will.
 
7/11/13


Rope Pushdowns / 1.5 Fat EZ-Bar Reverse Curls
2 warm-up x20
120x12 / 60x10
120x12 / 60x10
120x12 / 60x10
120x12 / 60x10

-2 sec squeeze on pushdowns



Incline Tate Press / HS Preacher Curl (single arm)
40x10 / 60x6, x6 assisted
45x10 / 60x6, x6 assisted
45x10 / 60x6, x6 assisted
50x8 / 60x6, x6 assisted

-preacher curl: 3 sec negative + hard flex on first 6 reps /”smooth”reps on assisted



JM Press / BB Drag Curl
135x10
155x8 / 65x8
175x8 / 65x8
185x8 / 65x8

-JM: false grip

-drag curl: 2 sec squeeze at top



Incline Kettlebell Extensions / 1.25 DB Curls
25x15 / 25x10, x8 (partials)
25x15 / 25x10, x8
25x15 / 25x10, x8

-KB extensions: ~22 degree incline (low setting on bench)/ took stretch deep and far behind head
 
I took advantage of the IC deal and ordered a tub of Jack3d® Advanced Formula. The tracking info showed that it was out for delivery this morning, but I came home to find that it didn't arrive with my mail (USPS Priority)....so I went to the post office right before they closed and picked it up myself.

Invalid Link Removed

Test run tomorrow morning with an intense leg session. :thumbsup:
 
Definitely in to see how USP delivers with Jack3d advanced.
 
804 said:
Waiting for a Breezy critique :D
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It smells fantastic :D. I had oatmeal about 30 mins ago, so I'm trying to hold off another 45 mins (as long as my schedule allows).
 
wasme said:
....drum roll in the distance...
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I'm thoroughly impressed and believe a lot of people will be as well. I was able to put my legs through 2+ hours of hell, on 4.5 hours of sleep, and make it out of the gym alive lol. Today's workout made some of my previous leg sessions look like a joke. I'll go into more detail later today.
 
breezy11 said:
I'm thoroughly impressed and believe a lot of people will be as well. I was able to put my legs through 2+ hours of hell, on 4.5 hours of sleep, and make it out of the gym alive lol. Today's workout made some of my previous leg sessions look like a joke. I'll go into more detail later today.
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Glad to hear it bro! I wouldn't expect anything less from team USPlabs! I will be grabbing a tub once it hits NP.
 
breezy11 said:
I'm thoroughly impressed and believe a lot of people will be as well. I was able to put my legs through 2+ hours of hell, on 4.5 hours of sleep, and make it out of the gym alive lol. Today's workout made some of my previous leg sessions look like a joke. I'll go into more detail later today.
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One or two scoops
 
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