breezy's training, supplementation, and food log
- Thread starter breezy11
- Start date
breezy11
Well-known member
Thanks, bud. I hadn't gone that heavy in a while.
breezy11
Well-known member
Thanks, man. Yeah, they felt surprisingly easy, especially for being under 7 weeks out from my competition.
That'd be great, but I doubt this Friday would work. I'm pretty sure I have to work all day until around 9pm. I should know for sure by tonight and will let you know.
Thanks, wasme. 405 was actually less of a struggle, since I had my grip under control.
breezy11
Well-known member
The majority of my sessions have to be in the morning this week. Today was heavy chest and shoulders. The intensity has been ramping up and band work has been a big part of it.
After a few warm-up sets I did 3 sets of 8 on banded flat HS press.
[video=youtube_share;U_4EmLCHfKU]http://youtu.be/U_4EmLCHfKU[/video]
Reverse band incline bench for 5 sets of 6 was next, and I wrapped up the chest work with slight decline db press for 4 sets of 8, using constant tension.
After a few warm-up sets I did 3 sets of 8 on banded flat HS press.
[video=youtube_share;U_4EmLCHfKU]http://youtu.be/U_4EmLCHfKU[/video]
Reverse band incline bench for 5 sets of 6 was next, and I wrapped up the chest work with slight decline db press for 4 sets of 8, using constant tension.
breezy11
Well-known member
Shoulder work started by pyramiding up 5lbs per set on db side laterals (while dropping # of reps). Cage press was next, which I decided to include a band with. I’ve experimented with this in the past, but don’t believe that I got it on video. The band is wrapped around my back, coming up under my arms, and looped around my thumbs. It’s an easy set-up and very effective. The additional impact on the rear delts feels great, especially during the eccentric portion of the lift.
[video=youtube_share;EblHA947olY]http://youtu.be/EblHA947olY[/video]
Rear delt machine flyes for 4 sets of 20 was the final exercise of the day.
[video=youtube_share;EblHA947olY]http://youtu.be/EblHA947olY[/video]
Rear delt machine flyes for 4 sets of 20 was the final exercise of the day.
breezy11
Well-known member
Solid back session this morning. I tried a few new rowing variations, but unfortunately didn't have my phone record any examples.
The fist was banded smith rows, which I've done in the past, but with a different setup. I just draped a single band over the top of the bar (each side was just inside where I grip the bar) and had both ends under my feet. I used constant tension, stopping the eccentric right before my arms completely straightened out, and flexing my back hard at the top. These provided an awesome contraction and are a new favorite.
The other variations were using HS equipment in an unconventional way. I just did a trial run with both and plan on adding them to my next pump session (I'll record a few sets as well).
HS Leg Press Rows
Invalid Link Removed
*Load plates, grab the bars that the plates are on, and start rowing. You can adjust exactly where these hit the hardest by where you stand. I leaned in slightly at peak contraction and flexed my entire back. These were great and I'd give them a try if you have the equipment.
HS Dip Rows
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*Same idea as the leg press rows, but they target a different area. The rowing path comes up at more of an angle, which lit up my mid-upper back/traps. I tried a standard full ROM and a row/shrug hybrid motion (think horizontal shrugs on supported t-bar) and loved both. Moving your grip in/out affects the targeted area as well.
The fist was banded smith rows, which I've done in the past, but with a different setup. I just draped a single band over the top of the bar (each side was just inside where I grip the bar) and had both ends under my feet. I used constant tension, stopping the eccentric right before my arms completely straightened out, and flexing my back hard at the top. These provided an awesome contraction and are a new favorite.
The other variations were using HS equipment in an unconventional way. I just did a trial run with both and plan on adding them to my next pump session (I'll record a few sets as well).
HS Leg Press Rows
Invalid Link Removed
*Load plates, grab the bars that the plates are on, and start rowing. You can adjust exactly where these hit the hardest by where you stand. I leaned in slightly at peak contraction and flexed my entire back. These were great and I'd give them a try if you have the equipment.
HS Dip Rows
Invalid Link Removed
*Same idea as the leg press rows, but they target a different area. The rowing path comes up at more of an angle, which lit up my mid-upper back/traps. I tried a standard full ROM and a row/shrug hybrid motion (think horizontal shrugs on supported t-bar) and loved both. Moving your grip in/out affects the targeted area as well.
Jiigzz
Legend
I'm loving these band set ups. Gives me ideas
breezy11
Well-known member
Thanks man!
Glad they could help. Let me know if you come up with anything good.
breezy11
Well-known member
Chest and shoulder tri-sets today. Welcome to pumpville!
I did 5 rounds of low pulley cable flyes, slight incline banded hex press, and banded stretch pushups for the majority of today's chest work. Banded hex press is a definite keeper. They provide a mean contraction without a band, but against the added tension was ridiculous. I added 1 set of 30 on machine flyes (slow and controlled with chest arched, a big stretch, and hard flex) right before leaving the gym. Here's the tri-set, with the last 2 exercises from 2 different angles.
[video=youtube_share;do0y4PlUh3I]http://youtu.be/do0y4PlUh3I[/video]
I did 5 rounds of low pulley cable flyes, slight incline banded hex press, and banded stretch pushups for the majority of today's chest work. Banded hex press is a definite keeper. They provide a mean contraction without a band, but against the added tension was ridiculous. I added 1 set of 30 on machine flyes (slow and controlled with chest arched, a big stretch, and hard flex) right before leaving the gym. Here's the tri-set, with the last 2 exercises from 2 different angles.
[video=youtube_share;do0y4PlUh3I]http://youtu.be/do0y4PlUh3I[/video]
breezy11
Well-known member
I did 4 rounds of banded HS laterals, standing machine swings, and band pull aparts/spidercrawls. I switched from pull aparts to spidercrawls after the 2nd round because I literally couldn't bring my arms back. For the spidercrawls, I started with a short pro mini and dropped to a doubled micro mini on each set (video cut off before switching bands). My shoulders were annihilated.
[video=youtube_share;_9_A7GPEiGo]http://youtu.be/_9_A7GPEiGo[/video]
[video=youtube_share;_9_A7GPEiGo]http://youtu.be/_9_A7GPEiGo[/video]
breezy11
Well-known member
I finally shaved my chest, so here's a picture update. 
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I'm 6 weeks out, as of tomorrow. I felt like I fell a little behind schedule after getting sick, but after some slight diet adjustments this week, I'm waking up a little leaner each day. I still have cardio to add to the mix and pick up the pace if necessary as well. These were taken after a bunch of rice, chicken, and water, so my appearance isn't looking as dry as in the morning. I weighed in at 206lbs when I woke up, which is 6lbs heavier than when I started last prep. Nailing my peri-workout nutrition has made a huge difference compared to last prep. My energy while training is still great as well. Last prep I struggled to load plates on to a bar/machine around 4 weeks out.
Invalid Link Removed
Invalid Link Removed
I'm 6 weeks out, as of tomorrow. I felt like I fell a little behind schedule after getting sick, but after some slight diet adjustments this week, I'm waking up a little leaner each day. I still have cardio to add to the mix and pick up the pace if necessary as well. These were taken after a bunch of rice, chicken, and water, so my appearance isn't looking as dry as in the morning. I weighed in at 206lbs when I woke up, which is 6lbs heavier than when I started last prep. Nailing my peri-workout nutrition has made a huge difference compared to last prep. My energy while training is still great as well. Last prep I struggled to load plates on to a bar/machine around 4 weeks out.
breezy11
Well-known member
Thanks dude. I'm 5'11'' and was 206lbs this morning.
wasme
Legend
Looking good Breezy... going to tear up that stage in 6 weeks!
LiveToLift
Legend
Looking damn good as always breezy. Nice work.I finally shaved my chest, so here's a picture update.
pete8407
Well-known member
I was just curious cause you look great man! I was just kinda comparing a little bit. I'm 6'1" and 205 right now. Never done a show but would like to. I'm the type of guy that, if I'm going to walk on stage I'm going to win that comp!
breezy11
Well-known member
Thanks, guys. You've inspired me to have a cheat meal after today's back session. It's been 12 days without one (still eating 250-300g carbs daily though) and I could use some pizza and ice cream.
Go for it, man. I'm going to look a lot different (leaner, drier, more vascular, tan lol) than I do currently, in 6 weeks.
I'm already up for the day working on some training. I could definitely use more sleep, but have the chance to catch up on some tonight/tomorrow. I'll try to post a training and supplement update at some point today.
pete8407
Well-known member
I have a local show here in June and I'm deciding if I want to do this years or wait till next year. I can easily get there conditioning wise but just don't know if I want to wait a year to see what kind of growth I can get. The guy who wins it seems to win it every year and I'm definitely not going on there and losing to him
wasme
Legend
I have a local show here in June and I'm deciding if I want to do this years or wait till next year. I can easily get there conditioning wise but just don't know if I want to wait a year to see what kind of growth I can get. The guy who wins it seems to win it every year and I'm definitely not going on there and losing to him
There is a show in Toronto (Toronto Pro Supershow) at the end of May. Looking forward to it. I always go with my son (19 in 5 days) to the expo and to see the mens fitness, womens fitness/figure and bikini competitions. But I think I will spring the the Pro competition this year as well.
breezy11
Well-known member
I have a local show here in June and I'm deciding if I want to do this years or wait till next year. I can easily get there conditioning wise but just don't know if I want to wait a year to see what kind of growth I can get. The guy who wins it seems to win it every year and I'm definitely not going on there and losing to him
Yeah, there's no point in worrying about anyone else. All you can do is show up in your best condition. Unfortunately, the judging in Physique isn't very consistent either and you don't really know what they'll be looking for.
lol. Pizza was great and ice cream is coming up shortly.
Awesome back session today and I'll have some videos up soon. I wish I had seen this before I hit the gym.
[video=youtube;sIdoCs4OSEc]http://www.youtube.com/watch?v=sIdoCs4OSEc&list=PLA808445EA052D63A&feature=share&index=52[/video]
breezy11
Well-known member
This afternoon's session was a "pump day' and I continued to come up with and try new variations.
Here's the HS Leg Press Rows that I mentioned earlier in the week. I hit these from 2 different angles for 3 sets each. Both are great and recommended.
[video=youtube_share;wpCKj1_KpX4]http://youtu.be/wpCKj1_KpX4[/video]
Here's the HS Leg Press Rows that I mentioned earlier in the week. I hit these from 2 different angles for 3 sets each. Both are great and recommended.
[video=youtube_share;wpCKj1_KpX4]http://youtu.be/wpCKj1_KpX4[/video]
breezy11
Well-known member
One exercise that I came up with, but didn't get a video of was One-Arm Supinated Grip Band Pulldowns. I looped a pro monster mini band around wide grip pull-up handles on top of a dual cable/pulley tower. It fit around fairly tight with a good amount of tension. I got on my knees, reached up and grabbed the band with one arm, tilted back slightly, and drove my elbow straight down, flexing my lower lat hard in the contracted position. These are absolutely awesome and my new favorite exercise for the lower lat tie-in.
breezy11
Well-known member
Thanks and no problem, wasme. Hope you can get back to the weights soon.
Ben & Jerry's Phish Food. I don't go with chocolate too often, but love caramel and marshmallow.
wasme
Legend
Thanks, hoping to start back with light workouts this week.
Sounds like an interesting flavor indeed!
pete8407
Well-known member
Never tried the Phish food before but heard it was really good
wasme
Legend
I gotta admit the name isnt appealing but caramel in chocolate rocks..
breezy11
Well-known member
It's very delicious and loaded with good stuff.
You heard correct. I hadn't had it in a while and was very happy with my choice.
The name is very appealing to all the hippies up in Vermont, where B&J's is located lol. It's based on the band Phish, who are also from Vermont and have a huge cult following. Don't forget the marshmallow!
My weight actually took a bigger drop after yesterday's cheat than I'd seen in a couple weeks. I'm going to add a mini-refeed today, in the form of post-workout brown rice pasta/grass fed beef and extra cream of rice pre-bed.
breezy11
Well-known member
Hmm. Mine have always had more marshmallow than anything else. The most recent tub had a ton.
Invalid Link Removed
Oreo and reeses are great too though.
breezy11
Well-known member
I'd been looking forward to today's leg session for weeks, as it called for working up to a fairly heavy weight on back squats. I started with leg curls before moving on to the squats. The goal was to work up with sets of 5 until you could barley get 5 without breaking form. I was feeling good and decided to add a set of pause squats just for fun. Here's what was accomplished:
135x12
185x12
225x5
245x5
265x5
315x5
365x5
385x5
405x5
425x5
405x3 (paused)
[video=youtube_share;jGQ9YHWOti0]http://youtu.be/jGQ9YHWOti0[/video]
High rep leg extensions, leg press, and BB stiff deads made up the rest of my session. It's crazy how well my energy, strength, and intensity while training have held up this deep into prep. They really haven't taken a hit at all, thanks to perfecting my peri-workout nutrition (especially dialing in my intra). At this point last prep, I would've been ready for a nap after loading 425lbs on the bar. :thumbsup:
135x12
185x12
225x5
245x5
265x5
315x5
365x5
385x5
405x5
425x5
405x3 (paused)
[video=youtube_share;jGQ9YHWOti0]http://youtu.be/jGQ9YHWOti0[/video]
High rep leg extensions, leg press, and BB stiff deads made up the rest of my session. It's crazy how well my energy, strength, and intensity while training have held up this deep into prep. They really haven't taken a hit at all, thanks to perfecting my peri-workout nutrition (especially dialing in my intra). At this point last prep, I would've been ready for a nap after loading 425lbs on the bar. :thumbsup:
superbeast668
Well-known member
Those pauses are freaking sadistic man.
breezy11
Well-known member
Thanks wasme. Yeah, 425 started getting heavy after slowly working up. I was tempted to take bigger jumps and try to go heavier, but stuck to the plan...besides the pause squats lol.
Haha they're the best. One of my favorite exercises.
Thanks Pete. The pauses didn't feel too heavy after dropping some weight to do them.
breezy11
Well-known member
It's been a busy week, but training is still going great. Here's something that I came up with for the lower lat tie-in, at the end of today's back session. It's a one-arm band pulldown, where I leaned back slightly, drove my elbow down while supinating my wrist, and flexed the crap out of my lower lat at the bottom. They were a solid addition and are recommended. The video cut off after a few seconds, but still shows enough of the exercise.
[video=youtube_share;Y9r6emDdns4]http://youtu.be/Y9r6emDdns4[/video]
[video=youtube_share;Y9r6emDdns4]http://youtu.be/Y9r6emDdns4[/video]
breezy11
Well-known member
Thanks, bud. It's probably my favorite single arm pulldown variation. I was able to get a stronger contraction than I do with a standard lat pulldown or HS machine.
breezy11
Well-known member
Be careful, they're everywhere. 
John Meadows
4 hours ago
Be on the lookout. There is a new expert in our industry I call the "debator guru".
Last year I mentioned the rise of the pseudoscientist. These are people that take perfectly good data and misrepresent it, misinterpret it and treat it as gospel, even in the face of common sense.
This year there is a new breed though. The "debator guru" will often use really cool terms like "strawman" or "ad hominem" to impress you with their debating skills. Other signs are they place no value on anecdotal evidence, like their cousins the pseudoscientists they also lack common sense, and they generally don't have clients to perfect their coaching skills, and the scary thing is..most don't even train.
Be careful who you take advice from.
Seek out folks who combine real world experience, good science, and train like they have a set. — with Alexander Juan Antonio Cortes and Paul Carter.
John Meadows
4 hours ago
Be on the lookout. There is a new expert in our industry I call the "debator guru".
Last year I mentioned the rise of the pseudoscientist. These are people that take perfectly good data and misrepresent it, misinterpret it and treat it as gospel, even in the face of common sense.
This year there is a new breed though. The "debator guru" will often use really cool terms like "strawman" or "ad hominem" to impress you with their debating skills. Other signs are they place no value on anecdotal evidence, like their cousins the pseudoscientists they also lack common sense, and they generally don't have clients to perfect their coaching skills, and the scary thing is..most don't even train.
Be careful who you take advice from.
Seek out folks who combine real world experience, good science, and train like they have a set. — with Alexander Juan Antonio Cortes and Paul Carter.