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breezy's training, supplementation, and food log

8/14/13


As much as I don’t want to do it, legs are going to be put on hold for the time being. I’ll probably add a few exercises in occasionally, but won’t have any days dedicated entirely to leg work :(. Everything else will be hit twice a week.

Today's session was awesome. I switched things up and combined chest/shoulder exercises throughout. I hadn't done this in a while, but will probably continue with this approach, at least once a week for the next few months.


Stretch Pushups / Band Over and Backs
15 / 15
15 / 15
14 / 15

-pushups: 3 sec eccentric / 2 sec stretch / explosive concentric / 2 sec flex

-feet elevated ~3’/ holding DBs neutral grip



Incline DB Press / Band Pull-Aparts
90x6 / 15
95x6 / 15
100x6 / 15
105x6, 60x6 / 15

-DB Press: 3 sec eccentric / 3 sec stretch / 2 sec concentric / 2 sec flex

-pull-aparts: 2 sec flex



Band Chest Contractions / Incline BB Bench / Bent-Over DB Lateral Raise / Band Face Pulls
15 / 155x8 / 20x15 / 15
15 / 185x8 / 20x15 / 15
15 / 205x8 / 20x15 / 15
15 / 215x8 / 20x15 / 15

-bench: 2 sec eccentric / 1 sec pause (above chest) / explosive concentric to ¾ lockout

-lateral raise: very strict form

-face pulls: 3 sec flex


Incline Hex Press (without hex DBs) / DB Swings
50x10 / 50x25
50x10 / 50x25
50x10 / 50x25

3rd set: tempo shown in video

[video=youtube_share;kyHceQIN2Jk]http://youtu.be/kyHceQIN2Jk[/video]



Cage Press / Ladder Pushups / Band Over and Backs
135x10 /20, 15, 12 / 8
135x10 / 16, 12, 10 / 8
135x9 / 15, 10, 9 / 8, 60sec band stretch behind back

-cage press: strict form / explosive / reset after each rep / leaned in at top with 2 sec flex on last 2 sets

-ladder pushups: starting from ground / finishing on ~2.5’ incline
 
breezy11 said:
8/14/13

As much as I don’t want to do it, legs are going to be put on hold for the time being. I’ll probably add a few exercises in occasionally, but won’t have any days dedicated entirely to leg work :(. Everything else will be hit twice a week.
Click to expand...

Why?
 
jimbuick said:
Why?
Click to expand...

My guess, after seeing pause squats at ridiculous weight, TD busters and 1.5s on leg press, his legs are overdeveloped in comparison to the rest of his body. Quite the opposite of the average gym rat.

Edit: and his butt is probably too big for board shorts.
 
iparatroop said:
My guess, after seeing pause squats at ridiculous weight, TD busters and 1.5s on leg press, his legs are overdeveloped in comparison to the rest of his body. Quite the opposite of the average gym rat.

Edit: and his butt is probably too big for board shorts.
Click to expand...

Hahahahaha that made me laugh
 
jimbuick said:
Why?
Click to expand...

In order to put more focus on what's being judged in the competition. I'll still do some leg work (probably with arms), but won't have any 2+ hour brutal sessions until after the show. There'll be another day focused on back, instead of putting additional work before arms.

iparatroop said:
My guess, after seeing pause squats at ridiculous weight, TD busters and 1.5s on leg press, his legs are overdeveloped in comparison to the rest of his body. Quite the opposite of the average gym rat.

Edit: and his butt is probably too big for board shorts.
Click to expand...

Haha. Leg sessions have always been my favorite. They have decent size, but probably aren't too big compared to my upper body. It's too bad that my calves will be all that's seen because they're pretty weak.

I didn't think about that, but you may be right lol.
 
Just opened me a tub of jack3d micro this morning... 1.5 scoops turned out pretty good. Stim tolerant I guess looks like 2 scoops tomorrow
 
804 said:
Nice chest work Breezy! Counting down!
Click to expand...

Thanks dude!

Budman7811 said:
Just opened me a tub of jack3d micro this morning... 1.5 scoops turned out pretty good. Stim tolerant I guess looks like 2 scoops tomorrow
Click to expand...

Glad you liked it man. Jack3d micro isn't meant to give you insane energy like some higher stim products. It has a smoother energy/focus and is geared more towards performance and pumps. That said, there's nothing wrong with using 2 scoops. OG Jack3d and Jack3d Advanced have more of a stim kick, if that's what you prefer. I personally love micro, as it notably helps my gym performance...although, I've been neglecting it because I love Jack3d AF as well. :)
 
Just got myself a tub of micro. Excited to open it tonight

Breezy, USP should just post a link to this log in all their ads! Instant advertisement
 
aceroni said:
Jacked AF has been treating me well. I like it. I do usually 2 scoops tho
Click to expand...

Awesome to hear ace. 2 scoops is what I prefer as well. Due to my high stim tolerance, I end up taking the max dose with every stimulant product that I use.


Sean1332 said:
Just got myself a tub of micro. Excited to open it tonight

Breezy, USP should just post a link to this log in all their ads! Instant advertisement
Click to expand...


Nice. I think I remember you saying that you've used it before?


Lol that'd be fine with me. This log is full of USPlabs powered sessions.
 
8/15/13


Meadows Rows
100x12
150x8
150x8
150x8



Rest-Pause T-Bar Rows (old school)
145x10
145x10
165x8
165x8


Part of the last 2 sets: I hadn’t done these in a long time and really enjoyed them. My focus was on keeping my back tight and driving my elbows up/arms across my quads, while maintaining good form (not just firing the weight up). The 25lb plates are in place so I can bring the bar back further.

[video=youtube_share;6Dm_HTj0mOA]http://youtu.be/6Dm_HTj0mOA[/video]



DB Pullovers (lying on bench)
75x10
75x10
75x10

-I aggravated my sciatica, just as I finished the last set. I was stuck on the bench in serious pain and had to slowly place the DB on the ground, before rolling off the bench to my knees. Once I got up, the pain was basically gone, and I was able to do bent-over rows without any issues. I actually have a video of this experience, but it won’t upload at the moment. I decided to hold off on deads, which was probably a good idea.
 
Rest-Pause Smith Rows
110x15
160x10
200x8
200x8

-20lbs bar resistance


2nd and 4th sets: I bent over more than I usually do and really focused on form (which smoked my lats). I was very cautious with these to help prevent any further back issues.

[video=youtube_share;vedUxtyj4kg]http://youtu.be/vedUxtyj4kg[/video]


HS One-Arm Pulldowns
90x10
90x10
90x10
115x7, 90x6, 45x15

-weight per arm

-1 sec flex



Horizontal Shrugs (supported t-bar)
45x12
70x10
80x8
80x8
80x8
70x8
45x10

-3 sec hold in contracted position


Stretchers
140x8
140x8
140x8
 
Good lawd!! Those meadows rows are nuts dude
 
Danb2285 said:
Good lawd!! Those meadows rows are nuts dude
Click to expand...

Thanks man. They've been going great over the last couple of months. Hopefully, I don't see much of a drop in strength as my caloric intake continues to decrease.
 
NutraPlanet FTW. I placed my order around 12PM on Wednesday and it arrived at 9AM today.

Invalid Link Removed

*6 tubs of OxyELITE Protein and a bunch of fish oil (which I haven't had in months)
 
Sean1332 said:
I ALWAYS forget to take my fish oil. I need to change that.

Oh...and, holy protein!!
Click to expand...

I always used to take it, up until a few months ago (ran out of my stash). My diet lacks omega-3's, so I decided to start back up.

Yup, I really like it :). I ordered 8 total during the 2 for 1 sale...and have 2 more that should arrive within the next week.
 
breezy11 said:
NutraPlanet FTW. I placed my order around 12PM on Wednesday and it arrived at 9AM today.

Invalid Link Removed
*6 tubs of OxyELITE Protein and a bunch of fish oil (which I haven't had in months).
Click to expand...

Super jealous. I only grabbed 2.

I did make some ice cream with it :)
 
cubsfan815 said:
Super jealous. I only grabbed 2.

I did make some ice cream with it :)
Click to expand...

I picked up 2 at first and luckily grabbed these right when the sale ended. The 2 for 1 deal wasn't on NP anymore, but the discount still applied when I added 2 to my cart...so I added 4 more. 6 tubs for under $120 is ridiculous.

How'd that go? Now, I have the luxury of making ice cream (or anything else) whenever I want. I was limiting myself to morning proatmeal and post-workout use.
 
breezy11 said:
I picked up 2 at first and luckily grabbed these right when the sale ended. The 2 for 1 deal wasn't on NP anymore, but the discount still applied when I added 2 to my cart...so I added 4 more. 6 tubs for under $120 is ridiculous.

How'd that go? Now, I have the luxury of making ice cream (or anything else) whenever I want. I was limiting myself to morning proatmeal and post-workout use.
Click to expand...

I messed it up. For some reason I added a few drops vanilla, and some sweetener. The protein is good enough to where it doesn't need anything else.
 
cubsfan815 said:
I messed it up. For some reason I added a few drops vanilla, and some sweetener. The protein is good enough to where it doesn't need anything else.
Click to expand...

Lesson learned haha. Yeah, I've done that with some proteins (I think it's in the originally recipe that I posted), but OEProtein doesn't need any flavor enhancement. I used to add greek yogurt for extra creaminess as well, but it doesn't need any help there either.
 
Good stuff :thumbsup:

Invalid Link Removed
 
8/16/13

Dual Rope Pushdowns / 1.25 Hammer Curls
80x20
100x15 / 40x8, x8 partials
110x12 / 40x8, x8 partials
120x10 / 40x8, x8 partials
130x8 / 40x8, x8 partials

1st and part of 3rd working sets: I attached 2 ropes for the pushdowns, which allows a full extension/contraction, similar to kickbacks…but 100x more effective and highly recommended. I stepped back further on the last 2 sets for a better angle. On the curls, I kept my arms forward somewhat while fully extended (more on 2nd set shown), which eliminated the possibility of using momentum and rocked my forearms.

[video=youtube_share;Bl-8G7cMnu0]http://youtu.be/Bl-8G7cMnu0[/video]
 
Dips / 1.5 Cable Curls (straight bar)
90x10
90x10
90x9 / 110x10
90x6 (5 sec eccentric) / 120x10
115x3 (5 sec eccentric) / 130x8
135x2 (5 sec eccentric) / 130x8

3rd, 5th, and 6th sets of dips: I kept rest to about 1 minute between sets, which made it difficult to maintain strength.

[video=youtube_share;KPoH70sGY6E]http://youtu.be/KPoH70sGY6E[/video]
 
Elbows-Out Extensions / BW Extensions / Incline Fat EZ-Bar Concentration Curls
35x12 / 15 / 55x10
35x12 / 15 / 55x9
40x10 / 15 / 55x9
40x10 / 15 / 55x8


2nd set: I’m a big fan of this extension combo. I push off the outsides of my hands when doing the BW ext.

[video=youtube_share;vi5KTaXSRrY]http://youtu.be/vi5KTaXSRrY[/video]



Crazy 8’s
-cable extensions (single arm/no attachment)
-dip machine
-v-bar pushdowns
-bb drag curls
-reverse fat EZ-bar curls
-rope curls
 
Banded Tibia Raises
4 sets per foot: until painfully numb/no rest

Example:

[video=youtube_share;lMbhfK-xUzo]http://youtu.be/lMbhfK-xUzo[/video]



Standing Calf Raises
3 sets: 30 reps/10 sec hold at top every 10 reps
 
Great videos brother! Those are some insane dips numbers! Triceps definition is outstanding too!
 
breezy11 said:
Banded Tibia Raises
4 sets per foot: until painfully numb/no rest

Example:

Invalid Link Removed

Standing Calf Raises
3 sets: 30 reps/10 sec hold at top every 10 reps
Click to expand...

I was wondering if you were gonna bring these in after I saw the video the other day lol
 
So blown that protein deal is over. I went on there last night and was going to order 4 more :17:
 
804 said:
Great videos brother! Those are some insane dips numbers! Triceps definition is outstanding too!
Click to expand...


Thanks 804. I've gone a little heavier on the dips, but they were pretty tough with the slow negatives and shorter rest.


Budman7811 said:
Half those movements I've never heard of. Glad you add a vid or two, helps me for sure.
Click to expand...

Glad they could help you out man. Let me know if you ever have questions about any of the exercises that I do.

Danb2285 said:
I was wondering if you were gonna bring these in after I saw the video the other day lol
Click to expand...

Haha yeah, I've done them a few times already. I don't track any calf work, so I rarely remember to add it to my workout updates.


wasme said:
Looks like some awesome workouts while I have been away... nice protein order as well!
Click to expand...


Thanks wasme. Welcome back man. Hope you enjoyed your vacation.


804 said:
So blown that protein deal is over. I went on there last night and was going to order 4 more :17:
Click to expand...

Yeah, it ended Tuesday night I believe (still worked Wednesday morning though). I wish that I had ordered more as well, which would've saved a lot of cash in the long run.
 
Budman7811 said:
I love it when my local vitamin shop has demo days..... Freebies

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87177"/>
Click to expand...

Score. Did you get vanilla as well? Either way, I'm interested in hearing what you think.



"Yo man, let's get out of here"....

PalmFist said:
Word to your mother
Click to expand...



5AM back session on a Sunday :eek:. I'll try to have the last couple workouts posted tonight (busy weekend).
 
8/17/13


Neutral Grip Machine Chest Press
180x12
180x12
180x12
180x12

-2 sec eccentric /2 sec stretch / 2 sec concentric / 2 sec flex

-sternum arched



HS Incline Chest Press
180x8
180x8
180x8
180x8

-5 sec eccentric / 3 sec stretch (just before weight bottoms out) / explosive concentric / 2 sec flex

-sternum arched


4th set: This is a pretty good example of what I’m actually doing when I list different tempos and why the weight used on certain exercises can vary quite a bit from session to session. The key to these is making ridiculous faces…it greatly enhances the mind-muscle connection, stretch, and arch of your chest. ;)

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


Incline Hex Press
55x10
55x10
55x10
55x10

-3 sec eccentric / 1 sec pause (~1 inch above chest) / explosive concentric / 3 sec flex



One-Arm Pec Deck Flyes / Stretch Pushups / Band Over and Backs
100x12 (12R/12L) / 13 / 10
120x10 (4R/4L x2, 2R/2L) / 10 / 10
130x10 (4R/4L x2, 2R/2L) / 7 / 10, 1 min band stretch

-pec deck: 2 sec flex

-pushups: feet elevated ~3’ / holding DBs neutral grip / 3 sec eccentric / 3 sec stretch / 1 sec concentric
 
Rear Delt Machine Flyes
160x8, 80x15, 40x15
160x5 (~8 sec eccentric), 80x15, 40x15
180x3 (~8 sec eccentric), 80x15, 40x15


Part of 2nd set:

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



Standing Machine Lateral Raise
70x10, 100x35 swings (facing machine)
70x10, 100x35 swings (backwards)
70x10, 100x35 swings (facing machine)
70x10, 100x35 swings (backwards)

-full ROM reps: 3 sec concentric / 3 sec hold (at top) / 3 sec eccentric



6 ways / Band Pull-Aparts / Spider Crawls
10x10 / 10 / 45 sec
10x10 / 10 / 45 sec
10x10 / 10 / 45 sec

-pull aparts: 1 sec flex
 
8/18/13

Kayak Rows
80x8
100x8
100x8

-8R/8L/8R+L

-1 sec flex


1st set:

[video=youtube_share;5nuMMFDnZM0]http://youtu.be/5nuMMFDnZM0[/video]
 
One-Arm BB Row
75x12
100x8
125x6
125x6

-25lb plates used for increased depth/stretch

-constant tension



Flex-Pause T-Bar Rows (BB)
145x10
170x6
180x6
180x6

-bar weight not included

-strict form / explosive concentric / 2 sec flex



Prone DB Shrugs
75x15
85x12
90x10

-3 sec flex



High-Pull Low Rows
40x15
60x10
25x12
25x12

2nd and 3rd sets: I decided to mix up the weight with these. Both felt pretty good, but the lighter weight with strict form was actually more of a challenge ("felt" heavier) and hit the targeted muscles much better.


[video=youtube_share;T8X0OtjmFHM]http://youtu.be/T8X0OtjmFHM[/video]



Deadlift Shrugs
225x10
315x8
315x8
315x15 (no shrugs)

-5 shrugs per pull

-I wanted to stay with light weight, but still challenge myself somewhat. There wasn't any sciatica aggravation at all. I tried to get a video, but my phone died when trying to record the first set at 225.
 
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