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breezy's training, supplementation, and food log

-23 here last week. Averaged about -17 for 5 days.
 
Sean1332 said:
fûck this snow comin in
Click to expand...

Yeah, I'm not looking forward to it.

Montego1 said:
I don't see how you guys up north do it....it was 33 a few days ago here in Texas and I thought Hell had frozen over.
Click to expand...

It dropped to 9 on the way to the gym. Lol the winter is tough, but I still get to enjoy the beach in the summer.

bean5er said:
Dude it was -10 last week here. Back up to 35 today. I prefer 90s and sun myself
Click to expand...

kbayne said:
-23 here last week. Averaged about -17 for 5 days.
Click to expand...

Are those temps with or without the wind chill factored in?
 
12/14/13


Solid session this morning and my arms took a beating. I tried to keep rest periods short, but some of the exercises led to questions and conversations. I think it was due to the weekend crowd and people there for this month’s open house (a lot people that I don’t normally see when training).


Seated DB Curls
20x15
25x15
40x8
40x8
40x8
40x6

-one arm at a time (8R/8L)

-strict form

-wrists kept up throughout entire movement

-hard flex



Hammer Curls
25x12 +8 partials (1/3 reps out of bottom)
25x12 +8 partials (1/3 reps out of bottom)
25x12 +8 partials (1/3 reps out of bottom)
25x12 +8 partials (1/3 reps out of bottom)

-strict form

-hard flex

-these were pretty painful by the time I got to the partials



Banded BB Drag Curls
45x6
45x6
45x6

-3 sec concentric / 2 sec flex / 5 sec eccentric

-really tough: planned on using a fat bar, but would’ve been too heavy



Occluded Incline DB Curls
15x20
15x15
15x15
10x15

-30 sec rest / keeping wraps on entire time


Band Pushdowns
20
12
12
12
12 +10 partials (out of bottom)

-explosive concentric to lockout / 2 sec flex / 3 sec eccentric

-looped band over top of rack

-pulled band from a higher point after warm-up for increased resistance

-these are awesome: prefer over cable attachments / tempo was brutal / great for partials



Banded Tate Press
30x8
30x8
30x8



Seated Overhead Extensions (w/grenade attachment)
120x15
120x15
120x15
120x15

-constant tension: stopped concentric just shy of lockout



Lying KB Extensions
30x8
30x8
30x8

-constant tension: stopped concentric just shy of lockout

-took stretch further back each set



Occluded V-Bar Pushdowns
20
15
15
15

-not sure what weight was used

-30 sec rest / keeping wraps on entire time



Cable Crunches
4 sets


Ab Crunch Machine (heavy) / Hanging Leg Raise
3 sets
 
Invalid Link Removed

I hear you guys. I think I might wear pants today.
 
Damn Breezy, really sticking it to them arms. No wonder they are so hyooge. Nice work.
 
gokix811 said:
Snowboarding season!
Click to expand...

Pond hockey season! I'll probably do some skiing too.

jinxie said:
Damn Breezy, really sticking it to them arms. No wonder they are so hyooge. Nice work.
Click to expand...

Thanks jinxie. Yeah, I beat them up pretty good. Soreness set in a few hours ago, which is a very rare occurrence for my biceps and triceps. I'm blaming the banded drag curls and band pushdowns.

Montego1 said:
No crap! That's a lot of work breezy. Killing it.
Click to expand...

Thanks man. I decided to add in the occluded work this morning. The plan is to bring intensity to an extremely high level this month.


wasme said:
It was 1.4 here this morning, and been snowing all day.
Click to expand...

It's been snowing since around noon here as well. There's only a few inches at this point, but the roads are pretty bad. I just saw 2 cars spin out during my extra long ride home from the gym.
 
12/15/13

Banded Slight Incline DB Press
70x20 (no band)
50x15
60x12
70x10, 45x8
80x6, 45x6, 25x8

-constant tension: deep stretch exploding to ¾ lockout



BB Flat Bench
135x6
155x6
175x5
175x5
175x5
175x5
175x10 (lost a little explosiveness)

-full ROM

-30 sec rest

-used weight that I could maintain max explosiveness with for 5 sets on short rest

-reps were as fast and explosive as possible (while maintaining strict form)



Incline BB Bench
135x25
155x15
175x12
185x10, 135x10 (wide grip), 10 sec isotension, 10 sec rest, 10sec isotension

-constant tension: 2-3'' above chest exploding to ¾ lockout


2nd and 4th sets: I lost some explosiveness on the last set . I came up with the way to incorporate isotension last night, which was inspired a Meadows rack pull video with isotension (I'll post it later).

[video=youtube_share;s7t4HcQltck]http://youtu.be/s7t4HcQltck[/video]



DB Flat Flye-Press (neutral grip) / Band Over and Backs
50x8 / 15
50x8 / 12
50x8, 30x8 / 8

-Over and Backs: increased tension each set



Rear Delt Machine Flyes
110x20
110x15
110x12
110x8

-30 sec rest

-1 sec flex
 
Banded HS Laterals / Standing Machine Lateral Swings
20x12 +partials / 70x30
20x10 +partials / 100x25
20x8 +partials / 100x25
20x6 +partials / 100x25

-30-40 sec rest


1st and part of 4th set: I was going to superset the HS Laterals with DB Swings, but the standing lateral machine was right there. These quickly became increasingly difficult.

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


BB Front Raises / Spider Crawls
45x8 / to failure
45x8 / to failure
45x8 +4 forced reps / to failure
 
Here's the video that I mentioned:

[video=youtube_share;sIuBB_1-1po]http://youtu.be/sIuBB_1-1po[/video]
 
I saw that video yesterday. Looks intense and the lower back would be demolished.
 
gymwrenchwv said:
The last lift he does locked between the bars for partial movement. What's the benefits/purpose of that??
Click to expand...

I'd guess that it gives the effect of lifting a heavy weight that you can't quite lock out, but not really heavy enough to drop.

Constant tension, I mean.
 
kbayne said:
I saw that video yesterday. Looks intense and the lower back would be demolished.
Click to expand...

Yeah, isotension in general is brutal. It could be a bad idea if you aren't positioned right and the pins aren't at a good height.

gymwrenchwv said:
The last lift he does locked between the bars for partial movement. What's the benefits/purpose of that??
Click to expand...

Pain :). It's an intensity technique used at the end of a set, which can allow you to work the targeted muscle past failure. It's similar to iso-holds, but with added tension.


wasme said:
I dunno how my lower back would help up with that one .. just might find out though.. ;)
Click to expand...

Be careful if you do. I actually found out this morning. I did banded deads with a drop set and isotension at the end.

I'm running late for work and will post a workout update later.
 
12/16/13


Solid session this morning. There was a good amount of band work involved, mainly because I have a lot of ideas that I want to test out. I’ll get some pics/vids of the band setups next time around.


Rest-Pause Smith Rows
135x10
185x10
205x10
215x10
225x10
235x10

-pins at mid-shin level

-explosive concentric: pulling elbows up/back

-flexing entire back hard



Banded Meadows Rows
25x10
50x10
75x10
75x10
75x10
75x20 (no band)

-BB

- 1 sec flex



Stretchers
130x10
130x10
130x10



DB Pullovers (lying on bench, not across)
70x12
70x10
70x8, 50x8

-30 sec rest



Banded DB Shrugs
80x12
80x12
80x12, 80x8 (no band)

-3 sec flex

-tested banded BB shrugs as well, which I’ll add to a session soon



Banded BB Deadlifts
135x10
225x10
275x8
275x8
315x6
315x6, 225x10 (no band), 10 sec isotension, 10 sec rest, 10 sec isotension

-isotension: separate BB setup in rack between pins

- I had a lot of band tension with these. Driving to lockout against the increasing resistance was intense and led to a very strong contraction. The isotension was ridiculous following the drop set.



Neutral Grip Pulldowns
170x12
170x12, 90x10
 
12/17/13

Lying Leg Curls
40x15
60x15
80x15
100x12
120x10
140x8

-30 sec rest

-explosive concentric: as quick and forceful as possible (after warm-ups)



Leg Press / BB Front Squat
180x20 / 135x10
270x15 / 135x10
360x12 / 185x8
360x10 / 225x8
450x10 / 225x8
540x10 / 225x8
630x10 / 245x8

leg press: feet positioned low with a narrow stance / constant tension (3/4 lockout) / 3 sec eccentric

front squat: constant tension: continuously pumping out reps (no grinding)


3rd superset: Last week I focused on my quad sweep with both the leg press and squat technique. This week my leg press stance was low and narrow to hit the quads, especially the teardrop. I lost count on the leg press set.


[video=youtube_share;sidcRE6SE68]http://youtu.be/sidcRE6SE68[/video]
 
6th set front squats and 7th superset: I bumped up the weight a little on the last set of front squats. 225 was going pretty good (didn’t start grinding), which I didn’t really expect that far into the supersets. It looks like I ended up locking out for a split second out on a couple reps with 245.

[video=youtube_share;UN7Zd_p09DE]http://youtu.be/UN7Zd_p09DE[/video]



One Legged Machine Leg Press
100x12
180x12
180x12
180x10

-took these deep to involve glutes/hamstrings

-constant tension



BB Stiff-Legged Deads
145x8
195x8
215x8
235x8

-constant tension: came up to ¾ lockout

-25lb plates used for a deep stretch


Leg Extensions
50x25, 5 assisted, 10 sec isotension, 10 sec rest, 10 sec isotension
50x20, 5 assisted, 10 sec rest, 5 assisted, 10 sec rest, 10 sec isotension, 10 sec rest, 10 sec isotension

-extremely intense: These absolutely destroy my quads. It took 5-6 days to recover from them last week.
 
wasme said:
Damn... how was walking after this session?
Click to expand...

Not too good and my legs are sill on fire. I was in rough shape after the single leg presses, but made it through without puking lol.
 
breezy11 said:
Not too good and my legs are sill on fire. I was in rough shape after the single leg presses, but made it through without puking lol.
Click to expand...

That is the worst, when the nausea sets in. That was one thing I really liked about the SLDL being first this week, as usually by the 3rd set of those I'm ready to toss'em.
 
wasme said:
That is the worst, when the nausea sets in. That was one thing I really liked about the SLDL being first this week, as usually by the 3rd set of those I'm ready to toss'em.
Click to expand...

Yeah, nausea is no fun...neither is this snow. I'm cruising down the highway at a whopping 10 miles per hour (when actually moving). It would be much appreciated if everyone without 4WD would kindly move to the right. :(
 
breezy11 said:
Yeah, nausea is no fun...neither is this snow. I'm cruising down the highway at a whopping 10 miles per hour (when actually moving). It would be much appreciated if everyone without 4WD would kindly move to the right. :(
Click to expand...

Sucker. My streets just got plowed!
 
12/18/13


Flite Incline Machine Press / Band Over and Backs
20x40
40x30 / 15
50x20 / 15
70x12 / 15
90x10 / 15
100x6 / 15

-constant tension: deep stretch / explosive concentric to ¾ lockout

Invalid Link Removed
*didn't use bands



Slight Decline DB Press
90x8
95x8
100x8

-constant tension: deep stretch / explosive concentric to ¾ lockout

-25lb plate used for slight decline



Slight Incline Smith Press
135x8
185x8
205x8 (medium-close grip)
205x8 (medium-close grip)
205x8 (medium grip)
205x8 (medium grip)
205x8 (medium-wide grip)
205x8 (medium-wide grip)
205x8 (wide grip)
205x8 (wide grip)

-constant tension: 2-3’’ above chest to ¾ lockout

-incline: lowest incline setting on bench +25lb plate



Slight Incline DB Fly-Press
50x8
50x8
50x8

-25lb plate used for slight incline

-1 sec flex


3rd set: Bring arms out a little (not as much as a standard DB Flye) while slightly curling wrists in, during the eccentric part of the movement. Press to lockout during the concentric portion. An old strength/PL coach of mine used to be obsessed with these.

[video=youtube_share;wwphMS51dlA]http://youtu.be/wwphMS51dlA[/video]
 
Bent-Over KB Swings / Seated High-Band Rear Delt Flyes
35x20 / 8 +partials, 10 sec isotension
35x20 / 8 +partials, 10 sec isotension
35x20 / 6 +partials, 10 sec isotension, 10 sec rest, 10 sec isotension

-40 sec rest

-keeping wrists/KBs locked in place


2nd set: It’s a keeper. :thumbsup:

[video=youtube_share;lQQKoesLQPk]http://youtu.be/lQQKoesLQPk[/video]
 
Banded Single-Arm Side Laterals
15x8
15x8
15x8
15x6, 15x12 (no band)

-30 sec rest

-raising DB to eye level


Part of 1st set: not my favorite, but effective

[video=youtube_share;y_4lZLUz_LI]http://youtu.be/y_4lZLUz_LI[/video]




Incline DB Swings (destroyer set)
40x60, 20x30, 10x12 (2 sec hold)
 
12/19/13


I hit the gym for a back session this morning and was happy with my performance overall.


Wide Seated Cable Rows
120x10
140x10
160x10
180x10
180x10
180x10

-gripping ends of standard pulldown bar

-big stretch / hard flex



Banded BB Deadlift
135x10 (no band)
225x10 (no band)
225x3
275x3
315x3
365x3

-a good amount of band resistance (225 felt closer to 315 at lockout)


Banded BB Deadlift (5 minute set)
225x2, 10 sec rest (repeat for 5 mins), 225x7 no bands, 10 sec rest, 10 sec isotension, 10 sec rest, 10 sec isotension

-This was a very intense 6-7 minutes. After the first couple of minutes the lat and glute pump was ridiculous. I immediately took a knee after the isotension and didn’t move for a while. I tried recording these, but my phone didn't charge last night and died at some point in the process.



Scapulae Stretch Pulldowns
200x8
200x8
200x8

-pulling to (and touching) top of head / relaxing scapulae and letting weight stretch you during eccentric



Close Grip Seated Cable Rows
170x8
180x8
190x8
200x8

-v-handle

-kept back upright (no big stretch) / hard flex



Smith Rows
85x40
115x30
145x20
145+bands x12
165+bands x8, 10 sec rest, 10 sec isotension, 10 sec rest, 10 sec isotension

-no bands: constant tension

-bands: rest-pause

-focus on driving elbows up/back (against fixed path)

-flexing entire back hard



Hang and Stretch
2 mins
 
12/20/13


Hammer Curls
20x15
20x15
35x10 +6 partials
35x10 +6 partials
35x10 +6 partials
30x10 +6 partials

-very strict form: more challenging/painful than using 60lb+ DBs with a slight swing


2nd working set: keeping form on point and the addition of partials smoked my biceps

[video=youtube_share;pQMH_Oklo3M]http://youtu.be/pQMH_Oklo3M[/video]



Preacher Curl Machine
90x10
90x10
90x10
90x10

-3 sec eccentric /hard flex

-30 sec rest
 
Occluded BB Curls
40x15
40x15
40x15
40x15
40x15
30x15

-Last 3 rounds: The wraps were kept on until completing 6 rounds (with 30 sec rest). I'm not too concerned about form with these. I just tried to stay in a range where tension remained high and make it through. I forgot my wraps, but wide bands were just as effective.

[video=youtube_share;SSEHeFYkHds]http://youtu.be/SSEHeFYkHds[/video]
 
Band Pushdowns
15
15
12
12
12
12


1st warm-up set: These are a lot harder than they look. My triceps were sore for 4-5 days after trying these last week. I pulled the band from a few inches below the top of the rack on the working sets and added a 2 sec flex/3 sec eccentric.

[video=youtube_share;A6RW97bGArk]http://youtu.be/A6RW97bGArk[/video]




HS Dip Machine
230x12
230x12
230x12
270x8

-explosive concentric / 3 sec eccentric (5 sec on last set)



Occluded Seated Overhead Rope Extensions
70x15
70x15
70x15
70x15
70x15
70x15
 
Always daunting to read your workout layouts lol.

I should just print them out and attempt them myself daily, see if I survive.

Better test of strength than 1RM,
% of volume able to complete with breezy weight
Or % of weight with Breezy volume
 
I have thought about printing them all out, binding them and selling them as a book... kidding of course. Great work as always Breezy.
 
Driven2lift said:
Always daunting to read your workout layouts lol.

I should just print them out and attempt them myself daily, see if I survive.

Better test of strength than 1RM,
% of volume able to complete with breezy weight
Or % of weight with Breezy volume
Click to expand...

Lol. Give some of them a shot and let me know what you think, bud. I enjoy a good amount of volume, but if you only count what I actually consider "working sets", it isn't always too high :) (I'll make sure to identify warm-up/working sets going forward). There are times when I'll do 8 sets (usually going up in weight), but only count 3-4 of them as "working". The weight used doesn't mean much for a lot of exercises either. It's more about how heavy you make it feel (how you use it).


wasme said:
I have thought about printing them all out, binding them and selling them as a book... kidding of course. Great work as always Breezy.
Click to expand...

Lol that's fine with me, as long as I get some of the profits :D. Thanks wasme.
 
12/21/13


Great chest and shoulder session this morning. I tried a few new variations/techniques and they were all solid. Unfortunately, I didn't have my phone, so I couldn't get any videos.


Slight Incline DB Press
50x10
60x10
70x10
80x10
90x10

-25lb plate used for slight incline

-3-4 sec eccentric / deep stretch to 3/4 lockout

-I attempted to flex my pecs as hard as possible during the ECCENTRIC portion of the movement (credit to Meadows). It sounds weird, but was pretty easy to get the hang of. This approach was tough, caused a ton of tension, and an intense burn. I'd planned on going up to at least 100x10, but it wasn't happening. I highly recommend giving these a try.



Incline BB Press
135x6
185x6
205x6
225x6
235x6

-2-3" above chest to ¾ lockout


Banded Pec Deck Flyes
110x10
120x10
140x8
140x8
140x8

-3 sec eccentric / 2 sec stretch / 2 sec concentric / 2 sec flex

-These were awesome. I tried them on another pec deck a while ago (one with pads to place forearms on) and it was decent, but not nearly as effective. I put a band around my back the same way that I do for banded DB Press. Getting to lockout and holding the flex against the increasing tension was brutal. There were a few more high intensity flye variations that I tried at the end of my session.



Banded Neutral Grip Chest Press (machine)
120x8
140x8
160x8, 80x8, 10 partials (stretched position), 10 sec isotension, 10 sec rest, 10 sec isotension

-2 sec eccentric / explosive concentric / 2 sec flex

-These were great too. The same band setup was used again.



Incline Band Rear Delt Flyes / Band Face Pulls
12 / 20
12 / 20
12 / 20
12, 12 partials, 10 sec isotension / 20 sec rest, 20, 10 sec isotension


-incline rear delt flyes: I use a bench that allowed me to anchor the band and pull from out in front of my body. You could loop it around a rack (around support/under a low set pin) for the same effect.



Seated DB Press / DB Swings (standing)
50x12 / 50x15
50x12 / 50x15
50x12 / 50x15
50x10 / 50x15, 30x15, 10x10 (full ROM w/1 sec hold at top)

-30 sec rest

-DB press: 3 sec eccentric / explosive concentric to ¾ lockout

-solid combo



I tried a few flye exercises, as mentioned above (1 set each). I don't have as much time during the week, so I ran through them this morning. I'll probably work them all into my sessions eventually:

Incline Band Flyes: I ran a band under the wide support of a bench (along the ground), which gave a solid starting position to pull the bands from. D-handles were attached to each end of the band. It's hard to explain the setup, but I'll get pics/vids eventually. The increasing resistance as you pull the bands up/in is intense.


Incline Chain Flyes: attached D- handles to chains. Same idea of increasing resistance as you move towards the top of the movement. I've seen these done by Dave Tate and some other EliteFTS guys before.


Banded Incline DB Flyes: same band setup as DB press (and machine work from today). I actually tried these a couple weeks ago (didn't today), but don't think it was mentioned.


Incline DB Flyes to Flye-Press: standard flyes to failure, before switching to a pressing movement during the concentric. The eccentric was 5 sec for the flye-press. I got this idea from Meadows.
 
12/22/13

Close Grip Pulldowns
100x10 (warm-up)
120x10 (warm-up)
130x10 (warm-up)
160x10
170x10
180x10

-focus on driving elbows down and pulling entirely with lats (not biceps)

-full ROM: hard flex / big stretch


DB Dead-Stop Rows
125x8
125x8
125x8
100x10 (banded)

4th set: I decided to try adding band resistance at the last minute. I put the band around my feet and the DB, which worked out alright. There was a good amount of tension coming from the front half of the band (between front foot and DB/can’t really see it). I’ll probably adjust the band placement on the DB handle if I do these again. It was keeping the DB parallel to the ground and I prefer having it at a slight angle (front end tilted up) as I drive my elbow up/back.

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



Assisted Pull-Ups
4 sets of 8

-very strict form: sternum arched / hard flex at top / not straightening arms out completely at the bottom (to keep lat tension throughout entire movement)
 
DB Pullovers (lying on Bench)
65x10
65x8
65x8

-5 sec eccentric

-ROM: staying in a range where lat tension remained high

-flexing lats during eccentric portion of the movement


2nd Set: I didn’t realize that the bench was on a slight decline (didn’t know that it could be), until the final set. It wasn’t locked in place and went a little below the flat setting.

[video=youtube_share;WexMb9X0qBI]http://youtu.be/WexMb9X0qBI[/video]



Banded BB Shrugs
225x10
225x10
225x10, 225x6 (no band)

-3 sec hold
 
Banded O.G. T-Bar Rows
95x12 (warm-up)
120x8 (warm-up)
145x8
155x8
165x6, 165x6, 120x5, 95x5 (no band on drops)

-bar weight/band resistance not included

-constant tension

-hard flex

-25lb plates were added to the bar first, so I could bring it up/back further before hitting my chest.


2nd set: I put the band around my feet and the bar. The v-handle made sure that the band was locked in place (as shown in video). These are awesome.

[video=youtube_share;lXpMlifrs6I]http://youtu.be/lXpMlifrs6I[/video]
 
12/23/13

I gave my legs a serious beating this morning. Thankfully, I had the morning off from work and a few hours to try and recover. As of now, I still can’t move or think very well.


Seated Leg Curls
120x10 +10 partials (out of stretched position)
140x10 +10 partials
140x10 +10 partials
130x10 +10 partials

-strict form: full ROM/”smooth” reps



BB Back Squat
135x15 (warm-up)
185x12 (warm-up)
225x12 (warm-up)
275x15
315x15
315x15
335x15

-constant tension: parallel to ¾ lockout /continuous pumping motion

-planned on staying at 315, but was a little easier than expected

-strong quad and glute pump from constant tension



Banded Leg Press / Teardrop Busters
180x8 / 12 (warm-up)
270x8 / 12 (warm-up)
360x8 / 12
450x8 / 12
540x8 / 10
630x8 / 10

-banded leg press: constant tension / 3 sec eccentric


Teardrop Busters: Here’s an old video for anyone not familiar with the exercise.

[video=youtube_share;NYF0wPLferY]http://youtu.be/NYF0wPLferY[/video]
 
Smith Lunges / Smith 1.5 Squats
135x10 / 135x10
185x8 / 185x8
225x6 / 225x6
275x3 / 275x3, 135x8 (not 1.5)

-constant tension both exercises (brutal)

-lunges: one leg at a time / decent stretch to involve hamstrings and glutes


3rd and 4th sets: My legs were hurting at this point and these were basically torture from the start. The pump was definitely one of the more intense that I’ve experienced. I fell down twice when trying to put the plates away and decided to wait a few minutes before trying again.

[video=youtube_share;4zFRwGojzho]http://youtu.be/4zFRwGojzho[/video]



Leg Extensions
50x15
50x15

-1 sec flex at top

-I‘d planned on occluded extensions, but 10lbs would’ve been too heavy. I could barely get my legs to move at all, due to how pumped/weak they were.
 
Nice work Breezy! Those lunges look nice and painful!

Form check! Hate to bother you again breeze but I put a couple more meadows vids in my log from two different angles and some dead stop Smith rows. Lemme know what ya think you machine you :)
 
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