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breezy's training, supplementation, and food log

UPS just delivered my package from EliteFTS, but my wife knew what it was and took it.

The kicker though 20 bucks shipping, and then another 18 at the door for broker fees...

Broker fees and my wife - double whammy.
 
Haters...
 
wasme said:
UPS just delivered my package from EliteFTS, but my wife knew what it was and took it.

The kicker though 20 bucks shipping, and then another 18 at the door for broker fees...

Broker fees and my wife - double whammy.
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Man, you guys get screwed ordering from outside Canada. I'd probably be making a monthly trip over the border just to pick up mail and buy a few things.
 
12/6/13


Banded Incline Smith Press
60x40
80x40
90x30
110x25
130x20
150x12
160x6, 10sec rest, 160x3, 12sec hold

-~33 degree incline

-20lb bar resistance (+bands)

-ROM: 1-2" above chest exploding to 3/4 lockout

-weight used might be off

-First time adding bands for Smith Press. The contraction and burn were intense and I'll continue to use them.




Banded Incline Neutral Grip DB Press
45x8
50x8
55x8

-~45 degree incline

-deep stretch / exploding to lockout



BB Flat Bench
155x8
155x8
155x8

-3 sec eccentric / 1 sec pause on chest / explosive concentric to 3/4 lockout

-wide grip

-chest was hurting at this point



Machine Flyes
100x12
110x12
120x12

-sternum arched / big stretch / hard flex



Rear Delt Machine Flyes
50x50
60x30
70x20
80x12, 5sec rest, 80x6, 12 sec hold

-1 sec flex

-30sec rest


Standing Banded Machine Lateral Raises
40x8, 20 partials
40x8, 20 partials
40x8, 20 partials
40x8, 20 partials

-1sec hold

-30sec rest

-put band around handles

Invalid Link Removed



Reverse HS Behind Neck Press
110x8
110x8
130x5
130x5

-3 sec eccentric / explosive concentric


-I used one of these backwards. Targets delts and traps.

Invalid Link Removed
 
breezy11 said:
12/6/13


-I used one of these backwards. Targets delts and traps.

Invalid Link Removed
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I do this one also; I like this machine...
 
RegisterJr said:
I do this one also; I like this machine...
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Nice, I like it as well. I haven't used it how it was intended to be used, but reverse is solid. The only other time that I tried it was reverse/banded/single arm presses.
 
breezy11 said:
Nice, I like it as well. I haven't used it how it was intended to be used, but reverse is solid. The only other time that I tried it was reverse/banded/single arm presses.
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I've used it in reverse more so than fwd. it's awkward having my face planted into the seat, but I can't get that same angle with any other machine.
 
RegisterJr said:
I've used it in reverse more so than fwd. it's awkward having my face planted into the seat, but I can't get that same angle with any other machine.
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Yeah, I just try to keep my head up somewhat. The Icarian machine that I have a few videos of (doing reverse shoulder press) works out a little better.
 
So how cold is it where you fellas are? -23 last night and right now it's -20 and power is out. Pretty sweet.
 
kbayne said:
So how cold is it where you fellas are? -23 last night and right now it's -20 and power is out. Pretty sweet.
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Holy crap! Where are u at? Its 29 right bow here in IN. But that doesn't mean anything could be 29 today and 75 tomorrow here haha
 
Danb2285 said:
Holy crap! Where are u at? Its 29 right bow here in IN. But that doesn't mean anything could be 29 today and 75 tomorrow here haha
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Good ol' Laramie, Wyoming.
 
breezy11 said:
Man, you guys get screwed ordering from outside Canada. I'd probably be making a monthly trip over the border just to pick up mail and buy a few things.
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I have thought of doing this as you can rent boxes fairly cheap in Niagara Falls, NY.
 
kbayne said:
So how cold is it where you fellas are? -23 last night and right now it's -20 and power is out. Pretty sweet.
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Fun :). It was wicked cold recently, but almost hit 60 at one point today lol. I think it'll be back in the 30's tomorrow.


Danb2285 said:
Holy crap! Where are u at? Its 29 right bow here in IN. But that doesn't mean anything could be 29 today and 75 tomorrow here haha
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Same here. The weather changes very fast.

wasme said:
I have thought of doing this as you can rent boxes fairly cheap in Niagara Falls, NY.
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That doesn't sound like a bad idea if you order frequently from the US.
 
12/7/13


This morning’s back session went very well. I did some experimenting with bands and everything worked out great. I may have 3 new favorite back exercises as a result.


Banded Meadows Rows
Band x15
25x8
50x8
75x8
100x8
110x8
120x8

-worked up to a very tough 8, without letting form get sloppy.


This was a very easy setup. I tested a band setup with a BB later (same idea as BB Row shown below), which worked great as well.

[video=youtube_share;km0BzL1cMA0]http://youtu.be/km0BzL1cMA0[/video]
 
Banded One-Arm BB Row
50x8
75x8
75x8
75x8


-30sec rest


1st set: The contraction with these was outstanding. I just looped the band over the bar twice and put each end under my feet. I’ll probably be doing Meadows Rows with a similar setup next week.

[video=youtube_share;-94y99N2d2Y]http://youtu.be/-94y99N2d2Y[/video]





Lat Pulldowns
110x10 (super wide: extra-long bar)
140x10 (wide)
160x10 (shoulder)

-30sec rest
 
Banded Seated Cable Row (wide neutral)
60x12
80x12
100x10
120x8
140x6


These were amazing for targeting lower traps/upper back. I can’t take credit for this setup, as someone posted a picture of it (using same exact machine) last week.

Invalid Link Removed

[video=youtube_share;t9gfCsNZFwo]http://youtu.be/t9gfCsNZFwo[/video]




Rope Pullovers (lying on bench)
70x15
80x12
90x10



BB Deadlift
135x3
225x3
275x3
315x3
365x3
405x10 (10 sec rest between each rep)

-The last set was ridiculous at this point in the workout.



Stretchers
110x15
110x15



Hang and Stretch
2mins
 
Sean1332 said:
Will be giving one of those a shot today, thanks
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No problem man. They all worked out better than expected. I only tried a set of Meadows Rows using a BB (looping band in front of plates), but that was solid. Let me know how it goes.
 
wasme said:
I'll be in my garage for days trying all these banded variations after xmas lol
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Lol I bet. They're a ton of fun and can really beat you up. I normally wouldn't have done all 3 of those exercises with band resistance (in the same session), but wanted to see how they'd work out.
 
breezy11 said:
Lol I bet. They're a ton of fun and can really beat you up. I normally wouldn't have done all 3 of those exercises with band resistance (in the same session), but wanted to see how they'd work out.
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Are you using weights AND bands, or not pinning the weights when you use bands?
 
RegisterJr said:
Are you using weights AND bands, or not pinning the weights when you use bands?
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I use weights/machines with additional band resistance (like in the 3 videos from yesterday) and use bands solo as well. I normally post the weight used for an exercise without band resistance factored in. If its solo band work, I'll only post the number of reps performed. I have pics/vids of the majority of band work that I do, both with additional weight and without.

Edit: I'm not exactly sure what you mean by "pinning the weights".
 
12/8/13


Cable Stiff Legged Deads
60x15
100x15
120x12
140x10
160x8



Leg Press / BB Back Squat
180x20 / 135x8
180x15 / 135x8
270x15 / 185x8 (when I realized the rest would be tough)
360x10 / 225x6
450x10 / 225x6
540x10 / 225x6
630x10 / 225x6

-1st 3 sets considered warm-up

-leg press: feet high and wide with toes pointed out (frog style) / constant tension (no lockout) / 3sec eccentric / shortened ROM due to stance, but tough and effective

-squat: constant tension (no lockout)

-~1min rest between supersets


2nd set (warm-up): The angle doesn’t give a good view of the leg press stance or squat depth. I found this out on the last set and got a better angle for the squats.

[video=youtube_share;L0aiPvLzc2A]http://youtu.be/L0aiPvLzc2A[/video]
 
5th set squats and entire 6th set:

[video=youtube_share;DDz4FtapfQ4]http://youtu.be/DDz4FtapfQ4[/video]
 
7th set: different squat angle

[video=youtube_share;wcBo-vOpR8w]http://youtu.be/wcBo-vOpR8w[/video]




Stationary KB Lunges
50x10
50x10
50x10

-1min rest

-weight per leg

-10R/10L

-foot on aerobic step for increased stretch/ROM



HS Leg Extensions
90x10, 5 assisted, 10sec isotension
90x8, 7 assisted, 10sec isotension
90x6, 9 assisted, 10sec isotension

-40sec rest

-I was going to superset occluded extensions and curls, but realized that I could easily do assisted reps and isotension without a partner. I pulled back/pushed forward the arms of the machine.

Invalid Link Removed




Occluded Seated Leg Curls
40x30
40x15
40x15
40x15

-30sec rest (keeping wraps on throughout)



Seated Calve Raises / Dorsiflexion
4 sets



Occluded Standing Calve Raises
30
15
15
15

-30sec rest (keeping wraps on throughout)
 
Andddddd have lots of video catch up to do tomorrow.
 
RegisterJr said:
Thanks.

Putting a pin in the weight for cable work.
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No problem man.

Yeah, if I'm adding bands to something with a weight stack involved, I put the pin at the desired weight. There are a ton of different ways to set up bands on machines (you can get creative), but they normally don't involve the actual weights on the machine. The seated cable row pic/video from yesterday is a decent example of how bands can be used for added resistance (on top of the chosen machine weight) . As you pull back, the tension/resistance increases.


RegisterJr said:
Andddddd have lots of video catch up to do tomorrow.
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Take your time bud.
 
wasme said:
I know this is a squat/leg press video.. but damn arms look huge Breezy
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Haha thanks wasme. I'm up at least 20lbs from my competition weight, so hopefully they're a little bigger. I've definitely added some fat, but that was expected with the way I've been pushing the calories/carbs the last month. I'm enjoying the extra food while I can, as I'll be starting prep at some point in January (show in April). There are a few national level shows that I'm considering as well (not sure which ones I'll do yet, but last show is July 4-5), so I'll probably be staying lean for quite a while.
 
No gym today. I had to drop my car off to get new brakes this morning and am hoping to get it back soon. I'll most likely be out of the gym until I do.
 
breezy11 said:
No gym today. I had to drop my car off to get new brakes this morning and am hoping to get it back soon. I'll most likely be out of the gym until I do.
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Hopefully that isn't too hard of a hit to your wallet. As far as being out of the gym, for the guy whose rest days are few and far between - I do not think it will hurt you!

B's looked stellar last night... going to work is always fun with they down the Leafs.
 
wasme said:
I know this is a squat/leg press video.. but damn arms look huge Breezy
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+1. That was my greatest takeaway as well. Are your stats updated? You look heavier than just over 200, given height. Beastly, man.
 
wasme said:
Hopefully that isn't too hard of a hit to your wallet. As far as being out of the gym, for the guy whose rest days are few and far between - I do not think it will hurt you!

B's looked stellar last night... going to work is always fun with they down the Leafs.
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He's only charging me $100 for everything (front breaks and work)...but it didn't get done today. I already miss the gym. 2 days off in a row would feel like weeks. Hopefully, I'll be able to get there tomorrow night.

Sure did. There's probably people that I work with who don't know what hockey is lol.

jinxie said:
+1. That was my greatest takeaway as well. Are your stats updated? You like heavier than just over 200, given height. Beastly, man.
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Thanks man. I don't remember the last time that I updated them, but my weight is currently pretty accurate. I was 204lbs, sometime last week.
 
breezy11 said:
He's only charging me $100 for everything (front breaks and work)...but it didn't get done today. I already miss the gym. 2 days off in a row would feel like weeks. Hopefully, I'll be able to get there tomorrow night.

Sure did. There's probably people that I work with who don't know what hockey is lol.
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Wow, 100 for everything.. that is amazing.

..that is sad! lol
 
What is hockey?
 
Got lucky last night Breezy. Wife handed me the box from EliteFTS saying I might as well just have whatever it is now, as she didn't want to wrap something for the sake of wrapping it (when I know what it is). Perfect!
 
Would one of you guys email me the MD template?
 
wasme said:
Wow, 100 for everything.. that is amazing.

..that is sad! lol
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$100 turned into $285 (rotors) and a longer wait. Still no car, no gym, and I'm basically out of food. My life is crumbling around me and the lack of structure is killing me lol. I'm stuck eating whatever I have available to get my calories up and hoping to hit my minimum protein target. I'm going to run out of meat tonight and don't have any OxyELITE Protein (or any powders) either. I'll need to find a ride to the store because I might not get my car back for a couple more days.


gymwrenchwv said:
Figure skating with weapons??
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Welcome bud.

wasme said:
Got lucky last night Breezy. Wife handed me the box from EliteFTS saying I might as well just have whatever it is now, as she didn't want to wrap something for the sake of wrapping it (when I know what it is). Perfect!
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Score. Look forward to hearing what you think of all the new stuff you can implement.
 
breezy11 said:
$100 turned into $285 (rotors) and a longer wait. Still no car, no gym, and I'm basically out of food. My life is crumbling around me and the lack of structure is killing me lol. I'm stuck eating whatever I have available to get my calories up and hoping to hit my minimum protein target. I'm going to run out of meat tonight and don't have any OxyELITE Protein (or any powders) either. I'll need to find a ride to the store because I might not get my car back for a couple more days. Welcome bud. Score. Look forward to hearing what you think of all the new stuff you can implement.
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I'm a mechanic. An additional 185 for rotors seems like a steep gouge. U trust ur mechanic?? And is that all 4??
 
breezy11 said:
$100 turned into $285 (rotors) and a longer wait. Still no car, no gym, and I'm basically out of food. My life is crumbling around me and the lack of structure is killing me lol. I'm stuck eating whatever I have available to get my calories up and hoping to hit my minimum protein target. I'm going to run out of meat tonight and don't have any OxyELITE Protein (or any powders) either. I'll need to find a ride to the store because I might not get my car back for a couple more days.

Score. Look forward to hearing what you think of all the new stuff you can implement.
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Can you at least order something in for one night, hit up a grocer tomorrow during work hours?

..yes very much looking forward to it.
 
gymwrenchwv said:
I'm a mechanic. An additional 185 for rotors seems like a steep gouge. U trust ur mechanic?? And is that all 4??
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I think he said $285, but could be wrong. It's just the front. I had a message from him, but it was breaking up. I trust the guy and am gonna call him shortly.
 
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