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breezy's training, supplementation, and food log

1/17/14


I’ve got a lot going on, but am still hitting the gym. This morning’s leg session was my favorite of the program so far. I’ll actually be starting a new program within the next week.


Seated Leg Curls
60x15
80x15
100x10
100x10
100x10
100x10

-lower back held down so hips didn’t rise off the seat



BB Stiff-Legged Deads
135x10
225x10
315x10
315x10
315x10
315x10

-quickly driving back up to ¾ lockout after setting the bar down

-used a weight that I could maintain decent speed and form with for 4 sets of 10


4th working set:

[video=youtube_share;mS2BbnKkZ5o]http://youtu.be/mS2BbnKkZ5o[/video]
 
Leg Press
270x5
360x5
450x5
540x10
630x10
720x10
810x10

-constant tension

-worked up with sets of 10 until I could barely get 10


4th working set:

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




BB Back Squat
135x5
225x5
275x5
315x5
335x5
355x5

-started with explosive sets of 5 and kept adding weight until I felt like I was grinding and rep speed was way down



KB Side Squats
50x15
50x15
50x15
50x15

-reps per leg

-holding KB in front with arms hanging down, stepping to the side while squatting (one smooth motion)



Nausea
75 mins
 
I'm working on getting my prep diet and plan together. The majority of my "base meals" have already been decided on. Adjustments will be made to them (starting with taking some carbs from meals furthest away from training) over time, but entire meals most likely will not be eliminated. Unlike last prep, any refeeds will be "as needed" and I don't see that happening anytime soon. However, there will be "cheats", starting with 2 a week :). They'll most likely be double the amount of cals of the meal they're replacing (or have a caloric ceiling). Carbs will remain peri-workout throughout prep, unless I see a need to make changes. I'm going to need them to support the high training frequency and intensity that is planned.

I kicked things off with a new pre-workout meal (Meadows inspired), which I'm going to roll with for a while. It was 4oz chicken breast, 1 cup cream of rice, and 2tbsp of natural PB. I added a little WF syrup to the cream of rice/PB today as well.

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I trained chest/shoulders this morning and will try to post the session later today.
 
Let us know how the cream of rice turns out.
 
pete8407 said:
I'm going to have to try the cream of rice. I've always seen it but didn't know what to mix in it.
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Whatever you'd mix with oats would work. I'll swap out chicken and use OxyELITE Protein a few times a week (don't have any currently :().
 
I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.
 
Jiigzz said:
I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.
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Sounds great, except for the cold part. :)

I just picked up some blueberries that I'll add tomorrow.
 
breezy11 said:
Sounds great, except for the cold part. :)

I just picked up some blueberries that I'll add tomorrow.
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I've just never enjoyed Creamed Rice heated lol. Different strokes for different folks. It is yum :D

pete8407 said:
That sounds real good!
Click to expand...

It really is. You could even add some protein to the mix and have a nice balance of carbs, protein and fats.
 
Jiigzz said:
I buy canned Creamed rice and mix with blueberries and cream. Best thing ever. I eat it cold though.
Click to expand...

I added blueberries and WF pancake syrup this morning. Fantastic. :thumbsup:
 
1/19/14


I had a solid back session this morning, which was basically death by deadlift. I’m beat and looking forward to watching football and having a cheat meal.


Meadows Rows
50x8
75x8
100x8
125x8
125x8
125x8
125x8



Reverse Band Deadlift
135x3
225x3
315x3
405x3
455x3

-Pro Light bands (wide orange): I set them up so the bar was “set free” as it passed my knees when driving to lockout. There wasn’t a ton of tension (135lbs sat on ground), but they definitely helped, out of the bottom.


-worked up with sets of 3 to a weight that I could pull without grinding.


455x10, 405x10

-These were done as singles with a 10 count between each rep. I’d planned on 15 reps with one weight, but my speed dropped a good amount. I quickly went down to 405 for another 10 reps (singles) with some explosiveness.


315x15

-~1.5 mins after previous set

-wasn’t planned, but caught a second wind and fired out another 15 reps with good speed and no rest.


315x3: This isn’t too exciting, but shows the setup. I tried recording the set of 20 as well, but should’ve known that my awful phone battery wouldn’t make it through.

[video=youtube_share;xA-JSLTrUwc]http://youtu.be/xA-JSLTrUwc[/video]




DB Pullovers
55x12
55x12
55x12
55x12

-lying on (not across) bench



BB Shrugs
135x8
185x8
225x8
245x8
275x8
295x8

-2 sec flex



Banded Hyperextensions
Pro Mini band (red) x failure
Pro Mini band (red) x failure
Pro Mini band (red) + Pro Monster Mini band (green) x failure , BW x failure
 
Here's another look at the band setup. My computer wouldn't let me add it to the previous post for some reason.

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kbayne said:
Go Broncos :)
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How expected. :D

Should be a good one. Hopefully, Blount keeps trucking over everyone because that Pats roster isn't too impressive on paper.
 
breezy11 said:
How expected. :D Should be a good one. Hopefully, Blount keeps trucking over everyone because that Pats roster isn't too impressive on paper.
Click to expand...

He has been in beast mode lately.
 
kbayne said:
Peyton :)
Click to expand...

I'm over it. It's amazing that the Pats could even get that far with their roster. Years ago, I would've been pissed for at least a month or two, but ever since I was in college, life has been more than good as a Boston sports fan (8 major championships since 2001 and the only city ever to have a championship in all 4 major sports in a 10 year span). :)

Before then, I'd only seen the Celtics win and that happened when I was 5.


wasme said:
oh geeze.. lol
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Go B's!
 
Ya I feel ya. Just was excited is all. But I agree with you about the roster. They took a lot of hits to the team with players going out but then again so did Denver. Good game though.
 
kbayne said:
Ya I feel ya. Just was excited is all. But I agree with you about the roster. They took a lot of hits to the team with players going out but then again so did Denver. Good game though.
Click to expand...

I'd hope you're excited :). I think Peyton is gonna win another one this year. Yeah, they took a big hit with Hernandez and it was all downhill from there.
 
1/20/14


DB Hex Press
35x10 (warm-up)
45x10 (warm-up)
55x10 (warm-up)
65x10
65x10
65x10
65x10

-pause on chest / hard flex at top



Pec Minor Dips / Band Over and Backs
failure / 10
failure / 10
failure / 10
failure / 10

-pec minor dips: didn’t count reps, but were probably ~20 / hard flex



Neutral Grip Machine Press
200x8
200x8
200x8
200x8, x10 partials (out of stretched position)

-big stretch / 2 sec hard flex



DB Side Laterals
20x12 (warm-up)
30x8
30x8
25x8
25x8

-raising to a few inches above parallel



Rear Delt Machine Flyes
100x20
90x20
80x20

-continuous pumping (no hold/flex)



Spidercrawls
1 min
1 min
1 min

-"handcuffed" with a Pro Short Mini band


2nd set: These are always a good test of pain tolerance, especially after (or supersetted with) a rear delt exercise.

[video=youtube_share;v-4sh-3zbOc]http://youtu.be/v-4sh-3zbOc[/video]
 
I am looking forward to trying spider crawls... when they appear! If they don't soon I will just add them in. They seem brutal.
 
wasme said:
I am looking forward to trying spider crawls... when they appear! If they don't soon I will just add them in. They seem brutal.
Click to expand...

If you're doing johns program just stick to it. Don't add or subtract anything. John has it that way for a reason.

Trust him, your gains will thank you.
 
pete8407 said:
I bet those spider crawls burn like crazy! Great vid to show
Click to expand...

You bet right. They start out alright, but are brutal towards the end.


aceroni said:
If you're doing johns program just stick to it. Don't add or subtract anything. John has it that way for a reason.

Trust him, your gains will thank you.
Click to expand...

This is true.
 
1/21/14


V-Bar Pushdowns / 1.5 Cable Curls
80x20 / 60x10 (warm-up)
100x20 / 70x10 (warm-up)
160x15 / 100x11
160x15 / 120x8
160x15 / 120x8
160x15 / 120x8

-pushdowns: no lockout

-curls: full rep + half rep (out of bottom) = 1 rep / hard flex


1st working set: It’s just pushdowns and curls, but gives a decent example of the 1.5 technique and flexing hard to drive blood into the muscle. I should’ve done 8 reps for curls, but lost count and went a little too light.

[video=youtube_share;3hPz17kN1Jo]http://youtu.be/3hPz17kN1Jo[/video]



Incline DB Curls / Close Grip Pushups
30x8, x6 partials (out of bottom) / failure
30x8, x6 partials / failure
25x8, x6 partials / failure
25x8, x6 partials / failure

-curls: had arms on fire, especially the partials

-pushups: hands shoulder width apart / heavy focus on using triceps (not chest)



HS Dips / BB Preacher Curl
180x8 +partials / 70x8
180x8 +partials / 70x8
180x8 +partials / 70x8
180x8 +partials / 70x8

-dips: focused on isolating the triceps and not involving any bodyweight

-dips: slow and steady- big stretch to ¾ lockout

-dips: kept doing little reps (partials) as triceps fatigued, until only moving ~1”

-curls: hard flex at top



Standing Calve Raises / Dorsiflexion
30 / until tibialis went numb (20-50)
25 / until tibialis went numb
20 / until tibialis went numb
15 / until tibialis went numb

-calve raises: weight increased each set
 
I added Jack3d AF back in my pre-workout mix with TEST Powder and vascularity/pump were notably increased.

Invalid Link Removed

Green Apple Modern BCAA+ was used intra and Vanilla Ice Cream OxyELITE Protein post. The MBCAA+ came just in time because I ordered "unflavored" hydrolyzed casein and branched cyclic dextrin (used intra as well).


I just wrapped up a second arm workout (splitting wood for an hour) and have to work the rest of the day and tonight. There's a big storm on the way and driving home should be fun.
 
breezy11 said:
I added Jack3d AF back in my pre-workout mix with TEST Powder and vascularity/pump were notably increased.

Invalid Link Removed

Green Apple Modern BCAA+ was used intra and Vanilla Ice Cream OxyELITE Protein post. The MBCAA+ came just in time because I ordered "unflavored" hydrolyzed casein and branched cyclic dextrin (used intra).


I just wrapped up a second arm workout (splitting wood for an hour) and have to work the rest of the day and tonight. There's a big storm on the way and driving home should be fun.
Click to expand...

Damn breezy. Crazy vascularity.

What do you do for work? Just curious.
 
kbayne said:
Damn breezy. Crazy vascularity.

What do you do for work? Just curious.
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Yeah, my veins were popping today. It hadn't been like that in a while, so I took a pic.


Finance (client operations). Hopefully, not for much longer though because I've never liked it lol.
 
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Damn look at those arms!
 
Mikeyjd said:
Invalid Link Removed

Damn look at those arms!
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That's what happens when I focus on form/mind-muscle connection and don't care about the weight used (to an extent). My arms took a serious beating today. :thumbsup:
 
Looking good Breezy.

What all have you run as far as cycles go, if you don't mind my asking?
 
RegisterJr said:
Looking good Breezy.

What all have you run as far as cycles go, if you don't mind my asking?
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Thanks bud.

Believe it or not, zero. I've been training for the better part of 17+ years and would hope that I'd be much bigger by now if I did (although training for size wasn't necessarily the main goal at all times). I was very athletic growing up and already a lean 180-185lbs before I got to high school. A lot of people underestimate what can be done with hard work and a solid understanding of nutrition.
 
breezy11 said:
Thanks bud.

Believe it or not, zero. I've been training for the better part of 17+ years and would hope that I'd be much bigger by now if I did (although training for size wasn't necessarily the main goal at all times). I was very athletic growing up and already a lean 180-185lbs before I got to high school. A lot of people underestimate what can be done with hard work and a solid understanding of nutrition.
Click to expand...

Nice, man. I love to hear when big people are natural. And you are huge!
 
RegisterJr said:
Nice, man. I love to hear when big people are natural. And you are huge!
Click to expand...

Lol thanks man. I'll probably be feeling pretty small when I drop to competition weight. I think I'll be a little bigger this time, but was somewhere in the low 180's (before carbing up) last competition.
 
breezy11 said:
Lol thanks man. I'll probably be feeling pretty small when I drop to competition weight. I think I'll be a little bigger this time, but was somewhere in the low 180's (before carbing up) last competition.
Click to expand...

How tall are you?
 
wasme said:
Do you do this with a band or a machine? In the Meadows program I am doing he always calls for tibia machine or to skip it when working calves. But I would like a good alternative so as to not skip it.

Crazy veinage Breezy.
Click to expand...

Actually, neither. I just dorsiflex my foot in the air until the tibialis goes numb. I like doing banded tibia raises as well, but he hasn't called for any in this program.


Here's an example of how you could do them banded:

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


Thanks wasme.
 
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