breezy's training, supplementation, and food log

breezy11 said:
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"....

5AM back session on a Sunday :eek:. I'll try to have the last couple workouts posted tonight (busy weekend).
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Chocolate was smooth, 12g protein and tasted like yoohoo.... Nice
 
wasme said:
Excellent workouts and videos.. really good form on the Kayaks..
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Thanks wasme. They don't feel very effective to me, unless form is really on point. Kicking your hip out a little on the side that your rowing to helps with getting a strong contraction.

Budman7811 said:
Chocolate was smooth, 12g protein and tasted like yoohoo.... Nice
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Glad you liked it Budman. I don't remember exactly how yoohoo tastes, but that sounds about right. It kind of reminds me of Nesquick.
 
+1 on the strict form on those Kayak rows! Very impressive my friend. I also liked those high low rows! Keep it up brother! That comp will be here before you know it!
 
breezy11 said:
Thanks wasme. They don't feel very effective to me, unless form is really on point. Kicking your hip out a little on the side that your rowing to helps with getting a strong contraction.
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804 said:
+1 on the strict form on those Kayak rows! Very impressive my friend. I also liked those high low rows! Keep it up brother! That comp will be here before you know it!
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Thanks man. You always throw a great tip in dont you.. (the kick out of the hip)...

Agree 804.. they are the same as a standing facepull right?
 
wasme said:
Thanks man. You always throw a great tip in dont you.. (the kick out of the hip)...

Agree 804.. they are the same as a standing facepull right?
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they're a little different
The fact that you're seated makes the movement much more strict, and also the level of the pulley makes a big difference in which muscles you're targeting
 
804 said:
+1 on the strict form on those Kayak rows! Very impressive my friend. I also liked those high low rows! Keep it up brother! That comp will be here before you know it!
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Thanks dude. Yeah, time is flying by.

Budman7811 said:
Or a chocolate milk... I used milk instead of water because I wanted the creamy texture and calories.
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I haven't tried it with regular milk, but use almond milk for ice cream and proatmeal (occasionally for shakes as well). It's actually creamy in water, which is what I use daily.


wasme said:
Thanks man. You always throw a great tip in dont you.. (the kick out of the hip)...

Agree 804.. they are the same as a standing facepull right?
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No problem man. Haha I try to help when I can.

Ace has it covered.

aceroni said:
they're a little different
The fact that you're seated makes the movement much more strict, and also the level of the pulley makes a big difference in which muscles you're targeting
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Thanks ace.
 
breezy11 said:
Thanks dude. Yeah, time is flying by.

I haven't tried it with regular milk, but use almond milk for ice cream and proatmeal (occasionally for shakes as well). It's actually creamy in water, which is what I use daily.

No problem man. Haha I try to help when I can.

Ace has it covered.

Thanks ace.
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No problem sir. IIRC; the lower the pulley in relation to your body, the more the middle trap becomes involved. (at least that's how it feels)
 
aceroni said:
No problem sir. IIRC; the lower the pulley in relation to your body, the more the middle trap becomes involved. (at least that's how it feels)
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Yeah, I've noticed that while pulling up. A hard flex at the top really hits my rear delts and entire upper back as well.
 
wasme said:
Thanks bro. Going to different variations to my facepulls with this knowledge.
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I alternate a lot.

High Pulley really hits my upper back and I get a great squeeze with the lower part of the trap/lat as well.

I lean back against the weight with that.

Low pulley I've done seated (the way being mentioned) and also kneeling (to pull it a little higher).


Any variation is easy to tweak to change stimulus, or hit different muscles.


Like pulling to upper chest level, or chin, or nose, and sometimes even nipple. It'll all hit the muscles a little differently (you'll feel it)

It can also be done with bars as well, and I've done it with some bars that I even prefer to the ropes.
 
8/19/13


I didn’t have a whole lot of time this morning (still don’t, but hopefully can get back on here tonight), so I kept rest periods to 30 seconds for today’s arm session. The fast pace allowed me to fit in some light leg and ab work as well (hadn’t done direct ab work in months).



Seated Leg Curl
80x20
80x20
150x6
150x6
150x6, 90x10, 50x10, 150x30 partials

-5 sec eccentric / 2 sec concentric


BB Back Squat
135x15
225x12
275x12
315x12
315x12


Part of the 2nd, 4th, and 5th sets: I basically just wanted to get some blood in my legs to keep them alive. I recorded one set from a different angle, which gives a better idea of the depth compared to the view from behind.


[video=youtube_share;sJq1L-RGQUc]http://youtu.be/sJq1L-RGQUc[/video]



Dual Rope Pushdown / EZ-Bar Curl
100x15 / 80x12
100x14 / 80x12
100x13 / 80x12
100x10 / 80x10

-pushdowns: 2 sec flex



Tate Press / HS Preacher Curl
50x10 / 90x10
50x10 / 90x10
50x8 / 90x9
50x8 / 90x8

-curls: 5 sec eccentric / explosive concentric



Lying KB Extensions / Cross Body Hammer Curls
25x15 / 45x10 (4R/4L x2, 2R/2L)
25x15 / 45x10
25x12 / 45x10
25x12 / 45x8 (4R/4L x2), 25x12 (8R/8L, 4R/4L)

-extensions: deep stretch back and below head



Cable Crunches / Hanging Leg Raises
4 sets
 
How many weeks till the comp breezy?
 
8/20/13

DB Incline Bench
75x12
80x12
85x12
90x12

-3 sec eccentric / 1 sec pause / 2 sec concentric / 1 sec flex



Pec Minor Dip / Partial Dip / DB Bent-Over Lateral Raise
25x15 / 25x12 / 15x25
25x15 / 25x12 / 15x25
25x15 / 25x12 / 15x25
25x15 / 25x12 / 15x25


Part of 2 different sets: my phone fell over in the middle of one of them


[video=youtube_share;Vf1q1LsfW3s]http://youtu.be/Vf1q1LsfW3s[/video]



Incline Twist Press / Band Face Pull / Band Pull-Aparts
60x10 / 12 / 12
60x10 / 12 / 12
60x10 / 12 / 12

-twist press: twist pinkies in at top/twist to neutral grip in stretched position

-face pull: 3 sec flex

-pull aparts: 1 sec flex




Reverse Ladder Pushups / Band Over and Backs
20, 10, 8 / 20
17, 7, 5 / 20

-pushups: starting feet elevated ~3', working down to ground / holding DBs neutral grip



6 Ways / Spider Crawls
12x10 / 45 sec
12x10 / 45 sec
12x10 / 45 sec






8/21/13


I tried to keep rest to about 30 seconds between each set (some went 45 sec). I was out of breath and sweating ridiculously.


Pull-Ups
20 wide
19 wide
19 shoulder
16 shoulder
16 close (neutral)
14 close (neutral)



Dante Rows
90x15
140x12
160x10
160x10
160x10

-3 sec flex



Banded Supported T-Bar Rows
45x10
75x10
90x8
90x8
90x8

-explosive



Prone Shrugs (BB against rack)
135x15
225x12
225x10
225x10
225x10

-3 sec flex



HS One-Arm Pulldown
90x12
90x10
90x8
90x8

-weight per arm

-supinated grip / driving elbows down with a hard 1 sec flex at the bottom



High-Pull Low Rows
70x12
70x12
25x15 (very strict form)
25x13 (very strict form)



Banded Hyperextensions
20
16
14
 
Time for some FTP. :cool:

A few "FTP days" will be added into my routine, starting this morning. I'll be training fasted with AP (pre) and Modern BCAA+ (peri: starting pre and finishing post). I'll have more on this later.
 
Nice workouts breezy! Hitting that upper chest hard still, I see.

Didn't you have good success with the fasted training protocol previously?
 
804 said:
Nice workouts breezy! Hitting that upper chest hard still, I see.

Didn't you have good success with the fasted training protocol previously?
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Thanks man.

Yup, I have good success cutting with a bunch of carbs pre-workout as well. I've actually been consistently getting 250-300g daily (275g has been the high for the last few days and the majority are pre/post workout with a bunch of broccoli, green beans, asparagus, and kale throughout the day), but am going to start cycling them a little. By eliminating my pre-workout meal (usually 100g+ carbs), the FTP days will be lower carb (150-175g). I'll replace the protein from that meal throughout the day and increase fats.

I'm going to add mini-refeeds once a week as well, where I'll eat a good amount of carbs (I'll probably start with ~400g/eating around maintenance calories and adjust based on how it goes) over a few hours. Carbs will be kept pretty low leading up to the refeed and fat intake will be low on those days as well. There'll be more diet changes as I go, but that's the plan for the next few weeks.
 
804 said:
Sounds like a great plan of attack brother! Looking forward to your progress updates
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Thanks dude. I think it should work out pretty well for now.
 
8/22/13


I kept rest to 30-40 seconds again, which had me in and out of the gym pretty fast. I hadn’t trained fasted in a while and didn’t notice any difference in performance.



Dual Rope Pushdown / Fat EZ-Bar Reverse Curl
80x20
120x10 / 65x12
120x10 / 65x12
120x8 / 65x10
120x8 / 65x10

-pushdowns: 2 sec flex



Fat Bar JM Press / Fat Bar Drag Curl
155x10 / 65x8
155x10 / 65x8
155x10 / 65x7
155x8 / 65x6

-curls: 5 sec concentric / 3 sec flex / 5 sec eccentric :eek:



Incline Cable Extensions (rope) / 1.5 Incline DB Curls
120x12 / 25x12
120x12 / 25x12
120x12 / 25x10
120x10 / 25x10


2nd set: I was spreading the rope apart while flexing, which is hard to see in the video. I kept the curls in a range where tension remained high. They were light weight, but brutal.


[video=youtube;KYpoZNAMDh8]https://www.youtube.com/watch?v=KYpoZNAMDh8&feature=player_embedded[/video]



Cable Crunches
4 sets



Seated Calf Raise
4 sets
 
Budman7811 said:
If you don't care.... How old are you and how long have you been training?
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22 and the last 8 months. :D

I'm 31 and started seriously training when I was 14. I was lifting prior, but went to a strength and conditioning camp the summer before going to high school. It was a private school with a lot of athletes (and all dudes) and we had some great strength coaches that worked with us year round.
 
breezy11 said:
Thanks man.

I'm going to add mini-refeeds once a week as well, where I'll eat a good amount of carbs (I'll probably start with ~400g/eating around maintenance calories and adjust based on how it goes) over a few hours. Carbs will be kept pretty low leading up to the refeed and fat intake will be low on those days as well. There'll be more diet changes as I go, but that's the plan for the next few weeks.
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Very interested to see how this plays out.. should be pretty awesome indeed
 
wasme said:
Very interested to see how this plays out.. should be pretty awesome indeed
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So far, so good. I'm getting leaner and seem to be holding on to my muscle pretty well. Hopefully, I can be somewhat "ready" (lean enough) with a couple weeks left to spare.
 
It's another FTP morning. The extra time that fasted training creates (no waiting around for food to digest before gym) is a nice plus.
 
breezy11 said:
22 and the last 8 months. :D
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Lol my jaw seriously dropoed when I first read that. Looking good in here brother but thats pretty much par for the course
 
Danb2285 said:
Lol my jaw seriously dropoed when I first read that. Looking good in here brother but thats pretty much par for the course
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Lol thanks bud. Yeah, it's taken me just a little bit longer than 8 months to get where I currently am haha.


804 said:
Nice work breezy. I didn't know you had been into lifting for so long!
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Thanks 804. Yup, and I still love it.




This arrived with today's mail. I found an awesome deal earlier this week and couldn't resist.

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I seriously can't wait to give it a try. I think Fruit Punch is one of the best tasting supplements that I've tried (definitely my favorite pre-workout and I'm not a fruit punch fan) and would imagine that this will be phenomenal. :)
 
8/23/13


This morning’s session was great. Rest periods were kept short again (most were around 30-40 seconds, flat bench was closer to 1 min). Strength held up pretty well while working at a fast pace, but I didn’t go quite as heavy on a couple exercises.



HS Incline Press / Cable Lateral Raise
90x10
180x10 / 30x15
270x6 / 35x10
270x6 / 35x10
270x6 / 35x8

-incline press: 2 sec concentric / 1 sec flex / 2 sec eccentric / 1 sec stretch

-lateral raise: pulling from behind back to eye level



Incline Fat Bar Bench / DB Bent-Over Lateral Raise
195x8 / 25x20
195x8 / 25x20
195x8 / 25x20
195x8 / 25x20

-bench: constant tension



Incline Hex Press / DB Swings
60x8 / 45x25
60x8 / 45x25
60x7 / 45x25

-hex press: 3 sec eccentric / 2 sec pause /1 sec concentric / 2 sec flex



BB Flat Bench / Band Face Pulls
185x5 / 15
185x5 / 15
185x5 / 15
185x5 / 15

-bench: 5 sec eccentric / 3 sec pause above chest / 1 sec concentric

-face pulls: 5 sec concentric / 2 sec flex



Cage Press / Stretch Pushups / Band Over and Backs
135x10 / 19 / 10
135x10 / 14 / 10
135x9 / 10 / 10

-cage press: explosive / no momentum / reset each rep / lean and flex at top

-pushups: feet elevated ~3’ / hands gripping (neutral) 50lb KBs



Incline KB Swings (destroyer set)
50x50, 25x30, 15x15

-I liked the use of KBs here. I tried to record these, but my phone was off when I finished (don’t know why because battery didn’t die).
 
Send me one of those new epic Jack3d shirts.

O and I got one of my friends doing the Mt Dog stuff now. Gonna reference your vids when he needs help seeing how it is done. ;)
 
bolt10 said:
Send me one of those new epic Jack3d shirts.

O and I got one of my friends doing the Mt Dog stuff now. Gonna reference your vids when he needs help seeing how it is done. ;)
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There's a new one?!

I don't even know what it looks like, but I want it.
 
bolt10 said:
Send me one of those new epic Jack3d shirts.

O and I got one of my friends doing the Mt Dog stuff now. Gonna reference your vids when he needs help seeing how it is done. ;)
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The shirts look awesome and are high quality/dry blend too. I'll be getting a few ASAP.


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Haha nice. I hope that he finds it helpful. :)
 
PalmFist said:
Dry blend doesn't mean sh*t to me. I sweat like a madman
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I've never worn anything that was. With the amount that I usually sweat, I'd still probably be soaked.
 
Just caught up, been out of town..

Breezy, your plan looks solid.

You lean out quick (from what i've seen in this log), so being ready a few Weeks early shouldn't be too hard.

Do you care to expand on FTP?


Also, what the **** do I have to do to get that shirt. I want it.
Bad.

I'll do just about... anything for it. (no homo)
 
wasme said:
THose are pretty sweet looking shirts
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I agree and look forward to getting one.

aceroni said:
Just caught up, been out of town..

Breezy, your plan looks solid.

You lean out quick (from what i've seen in this log), so being ready a few Weeks early shouldn't be too hard.

Do you care to expand on FTP?

Also, what the **** do I have to do to get that shirt. I want it.
Bad.

I'll do just about... anything for it. (no homo)
Click to expand...

Welcome back man.

Thanks. I don't lean out too fast, but think I could be ready early as well.

I'm about to head out for a FTP session in a few minutes. It's the "Fasted Training Protocol", which a lot of people have had great success with. The basics of it are training fasted with AP and Modern BCAA(+) . These links have good info/details on both.

Invalid Link Removed

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Lol here's the easiest way to get a shirt that I know of.

Invalid Link Removed

There was a giveaway on Facebook yesterday as well.
 
Watermelon Jack3d Advanced tastes amazing. I'm pretty sure that I like it more than watermelon Modern BCAA+, which I love. Like the fruit punch flavor, it has a "candy" taste to it (reminds me of watermelon jolly ranchers). I use a lot of water and sip me pre-workouts (if they taste good) on the ride to the gym, but think it would be great with less water as well.
 
breezy11 said:
Watermelon Jack3d Advanced tastes amazing. I'm pretty sure that I like it more than watermelon Modern BCAA+, which I love. Like the fruit punch flavor, it has a "candy" taste to it (reminds me of watermelon jolly ranchers). I use a lot of water and sip me pre-workouts (if they taste good) on the ride to the gym, but think it would be great with less water as well.
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I've got the lemon lime.... Not bad but I've been on a watermelon kick
 
Budman7811 said:
I've got the lemon lime.... Not bad but I've been on a watermelon kick
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I'm guessing that you're referring to Jack3d micro? Jack3d Advanced Formula is a new product.

jimbuick said:
There's LL?

I've got LL jack3d micro and its pretty darn good.
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Not that I know of. I believe that it's currently available in Fruit Punch, Blue Raspberry, and Watermelon.

Still haven't tried LL micro. :(
 
breezy11 said:
I'm guessing that you're referring to Jack3d micro? Jack3d Advanced Formula is a new product.

Not that I know of. I believe that it's currently available in fruit punch, blue raspberry, and watermelon.

Still haven't tried LL micro. :(
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Slacker.

I like mixing LL + BR preworkout (1.5 scoop total)
 
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