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breezy's training, supplementation, and food log

aceroni said:
I noticed they both involved hitting chest and Delts twice weekly. I think I'm going to do the twelve week program three, followed by md, then rp. Not sure exactly though
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Yup, I like the additional light work. That sounds like a solid plan, ace.
 
I'm not a big coffee drinker, but made some this morning before heading to work (working all weekend). I usually have it black, but decided to try it with evco. Its great. I'd add some Kerrygold butter as well, but am currently out (I think there's a name for the coffee, evco, grass fed butter mix).


I'll be working until around 4:30pm, which gives me just enough time to get to the gym for a leg session and get home before the Pats game. I'm saving my carbs for later (doing this whenever I train in late afternoon/early evening, which is probably 2-3 times per week) and look forward to a feast, right around game time.
 
I was never a big coffee drinker either until recently I have a cup a day now. Tried it every which way, coffee shops, different blends instant and grinds, keurig cups, couldn't do it.

One day came across the Torani sugar free coffee syrups and tried out the caramel in plain instant coffee and loved it. They have hazlenut and vanilla as well that I've seen.
If you wanted a calorie free way to sweeten and make coffee more bearable I would try it out
 
Driven2lift said:
I was never a big coffee drinker either until recently I have a cup a day now. Tried it every which way, coffee shops, different blends instant and grinds, keurig cups, couldn't do it. One day came across the Torani sugar free coffee syrups and tried out the caramel in plain instant coffee and loved it. They have hazlenut and vanilla as well that I've seen. If you wanted a calorie free way to sweeten and make coffee more bearable I would try it out
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I used to be that way, tried a lot of different things and would "foo-foo" it up, as my dad would say lol....stuff was delicious.

Slowly over the years I've dropped things from my coffee little by little to now, I can only drink it black lol. Weird how things change.
 
Following these workouts and learning allot :) I know if someone as big as you can grow with small weights, I shouldn't fear doing the same thing.
 
Driven2lift said:
I was never a big coffee drinker either until recently I have a cup a day now. Tried it every which way, coffee shops, different blends instant and grinds, keurig cups, couldn't do it.

One day came across the Torani sugar free coffee syrups and tried out the caramel in plain instant coffee and loved it. They have hazlenut and vanilla as well that I've seen.
If you wanted a calorie free way to sweeten and make coffee more bearable I would try it out
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I don't mind the taste of coffee at all and actually prefer it black. I'd heard/read about adding evco (and grass fed butter) and needed some fats, so I gave it a shot. I absolutely love caramel though, so I'll probably check those out. :D

Distilled Water said:
i used to be that way, tried a lot of different things and would "foo-foo" it up, as my dad would say lol....stuff was delicious.

Slowly over the years I've dropped things from my coffee little by little to now, I can only drink it black lol. Weird how things change.
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I started liking black coffee when it was all that I drank on competition day lol. Especially after only drinking16oz water the day before.

Mikeyjd said:
Following these workouts and learning allot :) I know if someone as big as you can grow with small weights, I shouldn't fear doing the same thing.
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Great to hear bud. Haha yeah, there's more than one way to grow. I love lifting "heavy" as well, but it really depends on the movement and my focus at the time. There's nothing wrong with moving big weight, as long as your joints/tendons/ligaments aren't what's being "worked".
 
breezy11 said:
Great to hear bud. Haha yeah, there's more than one way to grow. I love lifting "heavy" as well, but it really depends on the movement and my focus at the time. There's nothing wrong with moving big weight, as long as your joints/tendons/ligaments aren't what's being "worked".
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Yeah. I just know my form could be better when I'm churning out higher weights on certain accessory lifts like lateral raises and db curls. From what I'm seeing it's probably better to take a half step back and work on form with those ones.
 
Pardon my ignorance, what is EVCO?

I drink my coffee (with a touch of almond milk, and usually 1 splenda)... I really should try drinking it black.

Couple of big games tonight Breezy. Pats then the Bruins at 1030 (who need a damn win). I enjoy watching football but not like hockey - so don't really have a team that I route for. There are definitely teams though I enjoy watching.
 
wasme said:
Pardon my ignorance, what is EVCO?

I drink my coffee (with a touch of almond milk, and usually 1 splenda)... I really should try drinking it black.

Couple of big games tonight Breezy. Pats then the Bruins at 1030 (who need a damn win). I enjoy watching football but not like hockey - so don't really have a team that I route for. There are definitely teams though I enjoy watching.
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Extra virgin coconut oil
 
Mikeyjd said:
Yeah. I just know my form could be better when I'm churning out higher weights on certain accessory lifts like lateral raises and db curls. From what I'm seeing it's probably better to take a half step back and work on form with those ones.
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Yeah, you might be surprised by how much more of a beating the targeted muscle takes with a lighter weight and strict form.


wasme said:
Pardon my ignorance, what is EVCO?

I drink my coffee (with a touch of almond milk, and usually 1 splenda)... I really should try drinking it black.

Couple of big games tonight Breezy. Pats then the Bruins at 1030 (who need a damn win). I enjoy watching football but not like hockey - so don't really have a team that I route for. There are definitely teams though I enjoy watching.
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Yup, big night of sports. Football is definitely my second favorite sport to watch and play, behind hockey. I need to hurry up and make some food before I miss kickoff.
 
1/11/14

It's been a very long day and I just got home from a tough leg session.


Lying Leg Curls
60x15 (warm-up)
80x12 (warm-up)
90x10 (warm-up)
100x10
100x10
100x10
100x10

-rest-pause reps: straightened legs for a split second before curling the weight back as far as possible



SSB Squats
155x6 (warm-up)
245x6 (warm-up)
295x6 (warm-up)
335x6
335x6
335x6
335x6

-worked up with sets of 6 to a weight that I could maintain some explosiveness (acclelerate out of bottom) with for 4 sets


Challenge Set
245x25

-dropped weight and cranked out as many reps as I could with decent form


4th and challenge set: Both of these aren't from the best angle (obstructed view and from the floor). I definitely lost some explosiveness by time I got to the 4th set. The padding for the bar was nowhere to be found, so I folded up a foam mat and put it over my neck/shoulders. It wasn't too comfortable, but wasn't bad without a ton of weight on the bar.

[video=youtube_share;oE4Q7HFSbb8]http://youtu.be/oE4Q7HFSbb8[/video]




Leg Press
270x3
450x3
630x3
680x15
680x15
680x15

-constant tension / feet close together in the middle of the platform


Challenge set

680x25 (15 reps, 5 sec rest, 4 reps, 7 sec rest, 3 reps, 7 sec rest, 2 reps, 10 sec rest, 1 rep)

-did as many reps as humanly possible / pauses, rest, hands pushing legs, etc. were all allowed



Chain BB Stiff Legged Deads (pulling from mid-shin level)

-I don't remember exactly how these went (still can't think straight from leg press), but I started with 2 chains per side x8 and finished with 245+2 chains per side x8. There were 8 sets of 8 and the last 4 were counted as working sets.

-standing straight up and flexing glutes at the top
 
Jiigzz said:
Extra virgin coconut oil
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I'm surprised how many still talk about "extra virgin" coconut oil, when there's actually no such thing, it's just a marketing misnomer as there is no industry standard that separates "virgin" from "extra virgin". Not that it really matters...

Sick workout BRZ!
 
Mikeyjd said:
I'm surprised how many still talk about "extra virgin" coconut oil, when there's actually no such thing, it's just a marketing misnomer as there is no industry standard that separates "virgin" from "extra virgin". Not that it really matters...

Sick workout BRZ!
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Its the coconut oil that couldnt get laid,even if it tried
 
Mikeyjd said:
I'm surprised how many still talk about "extra virgin" coconut oil, when there's actually no such thing, it's just a marketing misnomer as there is no industry standard that separates "virgin" from "extra virgin". Not that it really matters...


Sick workout BRZ!
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It's just easier to type the abbreviation lol. I think mine has "extra" on the jar, but am not sure.

Thanks man.


I have just enough time (I hope) to get through an arm session before another long day. Rest periods are supposed to be shortened anyways; however, the number of sets are increased.

Hopefully, I can get caught up with AM tonight. It's crazy how fast notifications can pile up if you don't check them throughout the day.
 
1/12/14

Rest periods were kept between 30-45 seconds (besides the last 2 exercises) and I was in and out of the gym in ~45 minutes. The focus was on completing each set with solid reps from start to finish. Weights were lowered to maintain strict form, which had my arms painfully pumped. I included a couple comments from Meadows regarding the session, as it relates to the lighter weight/strict form with certain exercises that was recently brought up.



V-Bar Pushdowns
100x20 (warm-up)
120x20 (warm-up)
160x15
160x15
150x15
140x15
130x15
120x15

-"Arm training is not about setting BB Curl PR's!... As you go, you will need to decrease the weight to hit your number"



Cable Curls
120x8
120x8
110x8
110x8
100x8
100x8

-didn't straighten arms fully at bottom / hard flex at top



Cross Body Hammer Curls
35x10
30x10
25x10
25x10
20x10
15x10

-alternating arms each rep / very hard flex

-these were brutal and my arms were ready to pop


Dip Machine
6 sets of 8: The machine doesn't have weight labeled, but I dropped it 3 times to complete each set with strict form.

-3 sec eccentric / hard flex

-"Your arms should be absolutely on fire and screaming at this point. If not, you have went too heavy more than likely, and did not focus enough on flexing during your movements."



Decline Lying EZ-Bar Extensions
70x10
60x10
60x10

-done on a sit-up bench at the lowest setting

-slowly lowering behind head and driving straight up to 3/4 lockout

-rest increased



Preacher Curls
70x8
70x8
70x8

-stayed in "sweet spot" of movement (didn't lower fully) / hard flex throughout movement, but really hard at top

-rest increased
 
breezy11 said:
Yeah, you might be surprised by how much more of a beating the targeted muscle takes with a lighter weight and strict form.

Yup, big night of sports. Football is definitely my second favorite sport to watch and play, behind hockey. I need to hurry up and make some food before I miss kickoff.
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I cant certainly attest to that first comment.

And I better you were a happy guy last night... B's with a 1-0 win, and the Pats were all over the colts.
 
wasme said:
Nice pair of workouts Breezy.

And I am lovin' the SSB I got just after xmas.

I laughed at this... and my wife thinks I am weird...
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Nothing beats laughing at a screen, especially when you're around people lol :D
 
wasme said:
I cant certainly attest to that first comment.

And I better you were a happy guy last night... B's with a 1-0 win, and the Pats were all over the colts.
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The lighter weight was brutal yesterday. I was really focused on driving blood into my arms with each rep, which had them in pain. I think about this while training other muscles as well (like each rep with Meadows Rows, db press, etc.).

Sure was. :)

wasme said:
Nice pair of workouts Breezy.

And I am lovin' the SSB I got just after xmas.

I laughed at this... and my wife thinks I am weird...
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Thanks wasme.

Awesome, I'm a huge fan as well...not as much when the pad is missing though lol.



I'm heading to the gym for chest/shoulders.
 
How are you liking the muscular demolition program? looks good thus far.

I noticed his programs look a lot alike, probably until you get into the newer ones, with additions such as challenge sets, blood occlusion, isotension, etc.

Not saying there's anything wrong with that, I love Meadows stuff, and saw incredible gains off of the devourer program I ran. Would do it again..
 
aceroni said:
How are you liking the muscular demolition program? looks good thus far. I noticed his programs look a lot alike, probably until you get into the newer ones, with additions such as challenge sets, blood occlusion, isotension, etc. Not saying there's anything wrong with that, I love Meadows stuff, and saw incredible gains off of the devourer program I ran. Would do it again..
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Where did you find these full meadows routines
.
 
aceroni said:
How are you liking the muscular demolition program? looks good thus far.

I noticed his programs look a lot alike, probably until you get into the newer ones, with additions such as challenge sets, blood occlusion, isotension, etc.

Not saying there's anything wrong with that, I love Meadows stuff, and saw incredible gains off of the devourer program I ran. Would do it again..
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Love it. It's been beating me up pretty good. Some of the leg sessions are ridiculous. I wish it was more than 6 weeks, but am very excited to start the next program either way.

Yeah, they're all MD training, but have their differences (at least from what I've seen/heard). He always comes up with some new ideas. I like that he actually runs them all before releasing to anyone else. I'm hoping that what he's working on now is an option after my competition. I think he came up with a way to work in waves of all the intensity techniques without killing you lol.

pete8407 said:
Where did you find these full meadows routines
.
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Program 3 and "Muscular Demolition" (what I'm running) are available in the Elitefts ebooks, most of "Honey Badger" (I think program 14 or 15) is being logged by Mark Dugdale on Elitefts, and the rest are only available to his clients.

Edit: Reactive Pump is on tnation.
 
1/13/14


Slight Incline DB Press
35x8 (warm-up)
55x8 (warm-up)
75x8 (warm-up)
95x8
100x8
105x8
110x7

-constant tension: good stretch to ¾ lockout



Incline BB Bench Press
135x3 (feeder set)
185x3 (feeder set)
205x3 (feeder set)
215x6
215x6
215x6

-explosive

- ~2” above chest to ¾ lockout



Smith Decline Press
200x10
220x10
230x10

-20lbs bar resistance

-done on sit-up bench at lowest setting

-pause on chest for split second / drive to ¾ lockout / lower immediately


2nd set: It’s hard to tell from the angle, but I was bringing the bar to my chest. It’s a good idea to make sure that you’re lined up properly (so your elbows travel straight up and down) to avoid added stress on your shoulders/joints.

[video=youtube_share;L29Yd4IOV20]http://youtu.be/L29Yd4IOV20[/video]




Machine Flyes
140x10
140x10
140x10

-stopped the eccentric portion of the movement when arms were straight out to the side / brought hands together and flexed hard



DB Bent-Over Side Laterals
20x15
20x15
15x15

-full ROM



6 Ways
10x10
10x10
10x10



Ultra-Wide Grip BB Overhead Press
65x10
70x10
70x10

-hands out to the end of bar (touching collars) / lowering to and touching chest / driving to top of forehead / staggered stance
 
Awesome workout! I am going to start doing the wide grip BB press. I was doing those for awhile but then I stopped. Got to bring those back
 
pete8407 said:
Awesome workout! I am going to start doing the wide grip BB press. I was doing those for awhile but then I stopped. Got to bring those back
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Thanks dude. They are tough.
 
I don't think that I've posted any progress pics since my competiton. This was taken this morning after some proatmeal and a good amount of water. I've weighed 211-212lbs (first thing in the morning) for the last week+, but am starting to slowly tighten up a bit (which has been my goal). My next competition is 15 weeks from this past Saturday, so I'm taking things slow and steady at this point.

Invalid Link Removed
 
You are looking thicker than before your last prep that is for sure. Delts and arms have really increased in size.
 
Looking good breezy, you're still incredibly lean and fifteen Weeks seems unnecessarily long for you to diet.
 
breezy11 said:
I don't think that I've posted any progress pics since my competiton. This was taken this morning after some proatmeal and a good amount of water. I've weighed 211-212lbs (first thing in the morning) for the last week+, but am starting to slowly tighten up a bit (which has been my goal). My next competition is 15 weeks from this past Saturday, so I'm taking things slow and steady at this point.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95170"/>
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Solid progress man
 
pete8407 said:
You'll look damn good after 15 weeks! Are you doing a physique comp?
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I agree, I'm just saying he'd be ready for physique in a month or less. Bodybuilding might take a bit longer, but either way he's at a great point for fifteen Weeks out and will barely have to diet, let alone cardio
 
wasme said:
You are looking thicker than before your last prep that is for sure. Delts and arms have really increased in size.
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Yeah, things have gone pretty well, especially with the tough few weeks (awful diet) right after the comp. I should be in better shape this time around.


pete8407 said:
Damn buddy! Looking really good. Nice and full.
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Thanks Pete.

aceroni said:
Looking good breezy, you're still incredibly lean and fifteen Weeks seems unnecessarily long for you to diet.
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Thanks ace. Yeah, I'm not really "dieting" at this point, but have made a few minor adjustments. I might've actually gained a minimal amount over the last week or so, but look slightly leaner.


pete8407 said:
You'll look damn good after 15 weeks! Are you doing a physique comp?
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I hope so. Yeah, I might do BB as well, but am unsure at this point. I need to figure out which national physique comp(s) I want to do and come up with a solid plan. I've had a lot going on the last couple of months and don't even remember when and where they are lol. As of now, April 26th is the only comp that I have locked in.



Jiigzz said:
Solid progress man
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Thank you Jiigzz.
 
aceroni said:
I agree, I'm just saying he'd be ready for physique in a month or less. Bodybuilding might take a bit longer, but either way he's at a great point for fifteen Weeks out and will barely have to diet, let alone cardio
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I'm in no rush to get super lean at this point. I like the way things have started to progress over the last couple of weeks and won't be making any further diet adjustments for now. No cardio would be great. :)
 
breezy11 said:
I'm in no rush to get super lean at this point. I like the way things have started to progress over the last couple of weeks and won't be making any further diet adjustments for now. No cardio would be great. :)
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Awesome man. Glad you're not rushing a cut, you don't need to
 
I'm debating as well for a physique comp. I have a local one the last weekend of June. I'm shooting for that date right now!
 
pete8407 said:
Yep, sucks! My wife can eat whatever she wants and still stays thin. Some of my friends go to a gym but it's like a once a week type of thing.
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I live in a state I moved to recently and know 0 people lol. And the house I live in I'm the only one eating sensibly. Trying to get my daughter on the bandwagon which is working surprisingly well. But am has done wonders for my motivation
 
pete8407 said:
It's hard cause none of my friends or close family workout or into fitness so to stay motivated is crazy. My AM family here is great and running a log keeps me going
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I know that feeling.. my 2 kids work out but most of my family/friends do not - and think I am 'obsessed'... not a bad obsession if so! lol
 
pete8407 said:
It's hard cause none of my friends or close family workout or into fitness so to stay motivated is crazy. My AM family here is great and running a log keeps me going
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gymwrenchwv said:
Same boat here man. I know how tough it is
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Yeah, that can be tough, but my motivation stays high because I'm extremely passionate about training and the lifestyle it involves. The closest friend that goes to the gym is on AM and I've never met them in person lol. I don't have a wife or kids though, which gives me more freedom.
 
wasme said:
I know that feeling.. my 2 kids work out but most of my family/friends do not - and think I am 'obsessed'... not a bad obsession if so! lol
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Oh yes! The whole obsessed thing is getting old, then they think supplements are a waste of $! A friend of mine who goes to the gym once a week and every time he does he wants to know if I noticed a change and is getting Swoll! LOL! This guy has more supplements than I do, his whole pantry is his supp cabinet
 
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