breezy's training, supplementation, and food log

Tonight's session was solid, especially having only slept 3 hours last night. I felt awful for the majority of the day, but thankfully, my pre/peri-nutrititon carried me through no problem and I've felt much better since.


Incline DB Press
60x10 (warm-up)
70x10 (warm-up)
80x10 (warm-up)
90x8 (warm-up)
95x8
100x8
105x8, 75x8, 50x8

-25lb plates used for slight incline

-constant tension



Banded Incline Smith Presses
135x20
185x15 + 10 second iso-hold at midpoint of last rep
205x10 + 10 second iso-hold at midpoint of last rep
225x5 + 10 second iso-hold at midpoint of last rep

-~22 degree incline

-elbows tucked in slightly, bringing bar to chest just below nipple line, driving to ¾ lockout



Incline DB Flyes
50x10, 25+band x 5
50x10, 25+band x 5



Pushups
1 set to failure



Standing DB Side Laterals
20x20
30x10, 15x10
25x10, 15x10

-strict form (no swinging)

-hard flex in the contracted position



Rear Delt Incline DB Flyes
15x20 + 15 second iso-hold
25x10 + 15 second iso-hold, band x 10 + 10 second iso-hold
30x8 + 15 second iso-hold, band x 10 + 10 second iso-hold

-all reps with a full range of motion, held the weight (and band) in mid-position for iso-holds



Banded Cage Press
45 (bar) +band x 8
95+band x5
95+band x5
95+band x5
95+band x5

-set pins to chin level

-strict form: chin right up against bar, explosively pressing straight up (no momentum), ducking head under bar at lockout to fully engage delts/traps, lowering to just above pins with a 4 second eccentric
 
pete8407 said:
Damn, hell of a workout! I can't wait to get my bands so I can start implementing them in my training.
Click to expand...


Thanks Pete! You'll love them.


superbeast668 said:
Banded cage presses? That sounds absolutely fantastic.
Click to expand...

Yup. I came up with the idea a few months ago and they're amazing; one of my favorite ways to implement a band. The added tension feels fantastic at the top and smokes the rear delts/traps during the eccentric as well.


This wasn't the exact approach used today, but same idea. Just wrap a band around your back, have it come up under your arms, and loop it around your thumbs.

[video=youtube;EblHA947olY]http://www.youtube.com/watch?v=EblHA947olY&list=UUYnPYjextCc5uO6XFlJNuRA&feature=share&index=9[/video]
 
I absolutely loved this morning's back session. Not having to plan my own training is great, but I'm thoroughly enjoying it for now.

Cable Rows (neutral wide grip)
60x15 (warm-up)
80x15 (warm-up)
90x20
100x20
110x20

-sitting straight up, allowing arms to extend and shoulder blades to spread before driving the elbows back and flexing the upper/mid back hard

-focus on mind-muscle connection: weight wasn't a priority and keeping it on the low end allowed for a strong contraction each rep (and prevented it from turning into a bicep exercise)



Smith Machine Rows
135x10 (warm-up)
155x10 (warm-up)
185x8
185x8
185x8

-stops set so the weight bottomed out at mid-shin level

-paused each rep at the bottom and then explosively drove elbows up/back with a flex hard at the top



DB Pullovers / Band Assisted Pull-ups
55x12 / 8
55x12 / 8
55x12 / 8
55x12 / 8

-pull-ups: arched back and kept sternum elevated while driving the elbows down

-pull-ups: brought grip in about 1 inch each set

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



Modified Rack Deads
135x15 (warm-up)
225x12
225x12
265x10
265x10

-set hooks on cage to about waist level, grabbed BB, kept back flat and chest out, brought bar down to just above knees before pulling back and retracting scapulae/flexing back as hard as possible

-focus on pumping back, glutes kept loose

-if you can nail the form these are amazing



DB Dead-Stop Rows
120x5
130x5
130x5, 130x3, 80x10

-5R/5L (and 3R/3L)

-drove elbows up/back hard with a 1 second flex at the top and a 3 second controlled eccentric
 
Damn man that was an awesome workout! Clever idea on the band assisted pull-ups, I'm think I can rig that up at my house.
 
pete8407 said:
Damn man that was an awesome workout! Clever idea on the band assisted pull-ups, I'm think I can rig that up at my house.
Click to expand...

Thanks man. I'm having fun putting together (and trying) sessions that I usually can't when planning training for someone else (based on training experience and/or goals).
 
breezy11 said:
Thanks man. I'm having fun putting together (and trying) sessions that I usually can't when planning training for someone else (based on training experience and/or goals).
Click to expand...
Got my bands today! That was some super fast shipping, I ordered it Wednesday night I think and got them just now! I'll be watching your videos and getting used to these bad boys!
 
LIke those band assisted pull ups... nice workout

Great OT win for the Bruins last night. Dominated overtime for sure.

In other news: I went to two grocery stores today, NO cream of rice. All i could find was cream of wheat. I guess my search will continue.
 
wasme said:
LIke those band assisted pull ups... nice workout

Great OT win for the Bruins last night. Dominated overtime for sure.

In other news: I went to two grocery stores today, NO cream of rice. All i could find was cream of wheat. I guess my search will continue.
Click to expand...

Thanks man. Yeah, great win and they're looking pretty good today, after 1.

That sucks. I've been to a couple places that didn't have it at the time, but usually end up restocking. It should be right next to the Cream of Wheat.
 
I had arms on tap for today, but made a decision to hold off and hit chest/shoulders. I woke up and felt a pretty big refeed/cheat was in order, so that's what I'm currently doing. I haven't had any planned refeeds or cheats throughout prep and they've all been "as needed". They generally increase in size the leaner I am though. I'd rather "feed" my chest/shoulders with a caloric surplus than add the extra calories/carbs to an arm day...and training arms isn't fun either. :)


HS Incline Press
90x15
110x10
130x10
140x10
160x10
170x10
180x10
190x10
200x10
220x10

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

-bringing arms back until elbows at 90 degrees and exploding to lockout with a hard 2 second flex



BB Incline Bench
135x15
135x15
155x12
155x12
185x10
185x10, 135x10 (super wide grip)

-lowering with a 3 second eccentric to a couple inches above chest and exploding to 3/4 lockout

-chest was smoked


Incline Hex Press
45x10
45x10
45x10

-lowering with a 3 second eccentric, pausing on chest, exploding to lockout and flexing as hard as possible for 2 seconds



Incline DB Flyes
15x25

-one set with perfect form, staying in a range where tension remained highest, and flexing hard towards the top


Rear Delt Death Sets
20x20 (full ROM with a flex at the top)
30x20 (full ROM quickly turning into swings)
50x20 (swings)
10x10 (full ROM with a hard flex/hold)

-3 minutes of hell for 2 sets

Invalid Link Removed

This was my variation of standard Destroyer Set. I started at a pretty steep incline, lowered the incline while increasing the weight, and finished off my rear delts with a light weight. This is brutal and makes a regular destroyer set feel like a walk in the park.

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


Standing DB Swings
50 x failure, 30 x failure, 20 x failure, 10 x failure

- I did one massive set while putting away the DBs used for the previous exercise


Banded Cage Press
95x8
95x8
95x8

-from chin level, explosive concentric with a hard flex at lockout, stopping eccentric right before pins


6 ways / Bench Crawls
10x10 / failure
10x10 / failure

-crawls: wrists "handcuffed" with a Pro Short Mini, working side to side along a flat bench from my knees
 
breezy11 said:
That sucks. I've been to a couple places that didn't have it at the time, but usually end up restocking. It should be right next to the Cream of Wheat.
Click to expand...
I got some. Finally.COuldn't get the orange box that is the same as the makers of 'Cream of Wheat'I dot Bobs Red Mill - Brown Rice Farina Hot Cereal - Creamy Rich. Is this the same deal?Thanks
 
wasme said:
I got some. Finally.COuldn't get the orange box that is the same as the makers of 'Cream of Wheat'I dot Bobs Red Mill - Brown Rice Farina Hot Cereal - Creamy Rich. Is this the same deal?Thanks
Click to expand...

I've never seen it and am unsure how different it'd be. One difference is that "Cream of Rice" isn't brown rice. Let me know what you think.


wasme said:
By the way... BRING ON THE HABnotS!
Click to expand...

Can't wait!
 
EBF Inc said:
Cream of rice
Coconut butter (not oil)
Cinnamon
Splenda/stevia
Pb
Banana

Omfg amazing
Click to expand...

Sounds awesome, man. I'd have a hard time not adding my OEProtein though. I'll give it a try after my competition.
 
This afternoon's arm session was actually a lot of fun. I tried to make it as painful as possible, which kept things interesting.


Standing DB Curls
15x20 (warm-up)
20x20 (warm-up)



Incline DB Curls
25x16
25x15
25x14 +6 standing hammer grip
25x12 +5 standing hammer grip
25x12 +15 second iso-hold (about 1/3 of the way up)

-all sets to failure

-strict form, supinating wrist, hard flex, alternating arms



EZ Bar Preacher Curls
40x20
30x20
30x20
30x20
30x20

-that is the total weight used

-hard flex at the top of each rep

-30 second bicep stretch before jumping right back into the next set (the stretch increased pain quite a bit)



Straight Bar Pushdowns
60x15 (warm-up)
80x30 (warm-up)
90x30
90x30
90x30 + 10 second iso-hold
90x30 + 10 second iso-hold

-standing straight up, pumping out reps (no lockout)



Lying BB Extensions
70x8
70x8
70x8
70x8

-30 seconds rest

-3 second eccentric, no lockout, increasing stretch each set



This was going to be the end of my session (arms were already smoked), but I added some occlusion work at the last minute.

Occluded Reverse Grip Pressdowns / Cable Curls
60x15 / 60x15
60x15 / 60x15
60x15 / 60x12
60x15 / biceps stopped functioning

-no rest between each round: finished curls and started the next round of pressdowns

Here's part of the first round. My phone shutdown and this is all that was saved. It shows the setup either way.

[video=youtube_share;03EFs4qdDTw]http://youtu.be/03EFs4qdDTw[/video]
 
breezy11 said:
This afternoon's arm session was actually a lot of fun. I tried to make it as painful as possible, which kept things interesting.


Standing DB Curls
15x20 (warm-up)
20x20 (warm-up)



Incline DB Curls
25x16
25x15
25x14 +6 standing hammer grip
25x12 +5 standing hammer grip
25x12 +15 second iso-hold (about 1/3 of the way up)

-all sets to failure

-strict form, supinating wrist, hard flex, alternating arms



EZ Bar Preacher Curls
40x20
30x20
30x20
30x20
30x20

-that is the total weight used

-hard flex at the top of each rep

-30 second bicep stretch before jumping right back into the next set (the stretch increased pain quite a bit)



Straight Bar Pushdowns
60x15 (warm-up)
80x30 (warm-up)
90x30
90x30
90x30 + 10 second iso-hold
90x30 + 10 second iso-hold

-standing straight up, pumping out reps (no lockout)



Lying BB Extensions
70x8
70x8
70x8
70x8

-30 seconds rest

-3 second eccentric, no lockout, increasing stretch each set



This was going to be the end of my session (arms were already smoked), but I added some occlusion work at the last minute.

Occluded Reverse Grip Pressdowns / Cable Curls
60x15 / 60x15
60x15 / 60x15
60x15 / 60x12
60x15 / biceps stopped functioning

-no rest between each round: finished curls and started the next round of pressdowns

Here's part of the first round. My phone shutdown and this is all that was saved. It shows the setup either way.

[video=youtube_share;03EFs4qdDTw]http://youtu.be/03EFs4qdDTw[/video]
Click to expand...

Crazy session. I just started some occlusion trsining. Did extensions for the first time last week actually. Haven't tried arms or calves yet.

You are the one who turned me on to crazy 8s which I haven't tried until the other day. How many rounds are you supposed to do of these after your intended workout?

Thanks and sorry if this is dumb ? Lol
 
bean5er said:
Crazy session. I just started some occlusion trsining. Did extensions for the first time last week actually. Haven't tried arms or calves yet.

You are the one who turned me on to crazy 8s which I haven't tried until the other day. How many rounds are you supposed to do of these after your intended workout?

Thanks and sorry if this is dumb ? Lol
Click to expand...

Thanks, bud. A lot of it was based on what Meadows did while training arms with Tom Platz. Nice. Extensions, curls, hacks (standard or 1.5), and 1.5 Smith squats are my favorite to do with legs. Calves are brutal and arms are very tough as well.


I typically just do one round to end a session, similar to how I add occlusion work (I factor it into the total workout volume, unless it was a last second add). A couple of times, I've gotten really "crazy" and kept going for another round.
 
Here’s today’s back session. Energy and strength were solid and my back took a good beating.


Banded Meadows Rows
25x10 (warm-up)
35x10 (warm-up)
45x8
55x8
65x8

These were performed as shown in the video below. This approach provides an awesome contraction and gets the lats filled with blood quick.

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



Scapulae Stretch Pulldowns
200x10 (warm-up)
220x8
220x8
220x8

-pulling to the top of head, relaxing scapulae and letting the weight stretch you during the eccentric
 
Slight Incline Elevated Rack Rows
95x8
95x8
95x8
95x8
95x8

-keeping chest up, driving elbows up/back explosively, and flexing entire back as hard as possible

-not a lot of weight needed with this approach

Invalid Link Removed


[video=youtube_share;tdwYcImi_r0]http://youtu.be/tdwYcImi_r0[/video]



Decline DB Pullovers
50x10
50x10
50x10 + 10 second iso-hold

-done on a sit-up bench at the lowest setting
 
Prone DB Shrugs / Prone Band Rows
80x10 / band x 8
80x10 / band x 8
80x10 / band x 8
80x10 / band x 8

-shrugs: flex/hold at the top

-rows: flexing lats as hard as possible for 2-3 seconds


Invalid Link Removed


This isn’t the best angle, but still shows how these were done. My feet were placed firmly on the ground and the focus of the rows was on the mid/lower half of my back.

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




Rack Deads
135x5
225x5
315x5
405x12 (singles with a 10 count between each rep)

-pulling from just below the knees: taking a lot of leg drive out of the equation
 
Yea buddy, you hit that back real hard, nice workout! I totally forgot to try the banded assisted pull-ups and I did back today, kinda pissed but I may try them tomorrow anyways
 
pete8407 said:
Yea buddy, you hit that back real hard, nice workout! I totally forgot to try the banded assisted pull-ups and I did back today, kinda pissed but I may try them tomorrow anyways
Click to expand...

Thanks man. Haha let me know how it works out. You could loop a band over the top of a rack and place your foot in it as well. One way might work better than the other, depending on your setup.
 
Banded HS Decline Press
bands x 10 (warm-up)
bands x 10 (warm-up)
50 + bands x 8 (warm-up)
90 + bands x 8
120 + bands x 8
140 + bands x 8
160 + bands x 8
170 + bands x 8
180 + bands x 8
190 + bands x 8 + 10 second iso-hold

-doubled Pro Minis

-bringing elbows back to 90 degrees, exploding to lockout



Incline BB Bench
135x6 (warm-up)
155x6 (warm-up)
185x6
205x6
225x6
235x6
245x6

-lowering to a few inches above chest, exploding to 3/4 lockout

-worked up with sets of 6 until concentric speed was compromised



Incline DB Press
80x10
80x10
80x10
80x10 + 20 second stretch overload

-~22 degree incline

-full ROM

-stretch overload: slowly lowering the weight to the fully stretched position and holding for 20 seconds (not fighting the weight, just letting pecs stretch)



Banded DB Shoulder Press
30 + bands x 12
25 + bands x 12
25 + bands x 12
25 + bands x 12 , 25x6 no bands

-Pro Minis placed under heels and around thumbs/over palms before picking up DBs

-done on a back supported bench

-full ROM, contracting delts hard at lockout

-These are great. The first 8 reps were easy, but that changed fast. I'll get a video next time I add them.



Machine Rear Delt Flyes
90x20
80x20
80x20
80x20 + 15 second iso-hold

-hard flex in contracted position



BB Front Raises
bar x 12
bar x 12
bar x 12

-hands about 6 inches outside of shoulder width

-flexing at eye level, lowering with a 3 second eccentric



Incline Rear Delt Lateral/Swing Death Set
20x20 (full ROM w/1 sec flex)
30x20 (full ROM/swings)
45x20 (swings)
10x10 (full ROM w/2 sec flex)
15 second iso-hold with Pro Micro

-lowering incline while increasing weight (incline stayed the same after 45lbs)

-I loved these last session and decided to throw in a set on the way out. I got some positive feedback on them from the Mtn. Dog Diet coaches as well.
 
The reason I use "baby weight" for certain exercises:

Invalid Link Removed
 
Really though, could copy and paste your workouts and sell them at every gym around the globe... lol

Hmmm, now there is an idea.. ;)
 
wasme said:
Really though, could copy and paste your workouts and sell them at every gym around the globe... lol

Hmmm, now there is an idea.. ;)
Click to expand...

Haha help yourself. Most sessions follow the same basic formula (MD), so it's not too difficult when I have to put together something for myself. Planning training for someone else is pretty time consuming though, as I write out every session individually, which includes descriptions of how to perform each exercise, videos (one reason I record a lot of exercises), and/or pictures when necessary.
 
I'm not feeling too good at all, but got in a decent back session this morning. It was more of a pump session, but still pretty tough. I'd planned on legs, but slept in and wouldn't have had time to get much done.


Rear Facing Neutral Grip Pulldowns
90x10 wide, 90x10 mid, 90x10 close, 90x10 mid, 90x10 wide
120x5 wide, 120x5 mid, 120x5 close, 120x5 mid, 120x5 wide
120x5 wide, 120x5 mid, 120x5 close, 120x5 mid, 120x5 wide + 10 second iso-hold
120x5 wide, 120x5 mid, 120x5 close, 120x5 mid, 120x5 wide + 10 second iso-hold

-done facing away from the machine with back "wrapped" over the leg support

- slight lean back, chest up, driving elbows straight down

-starting wide grip, working in, then working back out

-1st set: getting into a rhythm and pumping out reps

-sets 2-4: driving elbows down explosively and flexing back hard for 2 seconds

-these had my back ridiculously pumped



Elevated Supinated Cable Rows
100x10 (warm-up)
110x10 (warm-up)
120x10
120x10
120x10

-sitting on a box

-independent D-handles

-leaning back, supinating wrists during the concentric, pulling to upper abdomen, hard flex in contracted position

-these are awesome


Here's an example of how these were done. I would've liked to record most of these exercises, but was in a rush.

[video=youtube_share;stm_abA5Rao]http://youtu.be/stm_abA5Rao[/video]
 
Grenade Pullovers
70x10
70x10
70x10

Here’s an old video example:

[video=youtube_share;bVHiwhLBU0o]http://youtu.be/bVHiwhLBU0o[/video]



Banded HS Low Row
90x10
90 + Pro Monster Mini x 8
90 + Pro Monster Mini/Pro Mini x 8
90 + Pro Monster Mini/Pro Mini/Pro Light x 8 + 10 second isotension
90 + Pro Monster Mini/Pro Mini/Pro Light x 8 + 10 second isotension

-sitting back on seat with a slight lean forward, driving elbows up/back hard, targeting mid-upper back

-total weight (45lbs + bands each side)
 
HS High Row w/ stretch overload
90x 8R/8L, 4R/4L
90x 8R/8L, 4R/4L
90x 8R/8L, 4R/4L

-weight per arm

Here's how these were done:

[video=youtube_share;5ykOeUHp0cM]http://youtu.be/5ykOeUHp0cM[/video]
 
Montego1 said:
Do you prefer the grenade pull overs to stretchers?
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I don't really consider them too similar. I like to add the grenade pullovers in place of DB pullovers to switch things up a bit, but don't prefer one over the other.
 
I've been wanting that mother ****er. Maybe I'll get it soon.

Until then, I'll be drilling an eyebolt into a baseball this weekend. I'll have to steal some exercises from ya to try with it.
 
Sean1332 said:
I've been wanting that mother ****er. Maybe I'll get it soon.

Until then, I'll be drilling an eyebolt into a baseball this weekend. I'll have to steal some exercises from ya to try with it.
Click to expand...

Yeah, they're pretty cool. My gym has one, but it's usually hiding. The baseball sounds like a good alternative though. I've improvised by wrapping/tightening straps around the little ball at the end of a cable before as well.
 
HOW FAR WOULD YOU PUSH YOURSELF WHEN YOU BELIEVE THE ONLY PERSON WHO WILL EVER KNOW IS YOU?

4/28/2014 8:39:26 AM - Ted Toalston
Dave Tate….motivation from within…

Before watching the video below I ask you to think about something….ask yourself what motivates you and what different motivation those who are the best at what they do have verses what motivates all the rest of us.


In the video you will see a small clip of Dave training. He doesn’t know I have this video, didn’t know he was being filmed and he has no idea I’m about to post it. He’s not doing it to impress the people watching, not in an attempt to increase sales, not in preparation for a meet or to get his name on the wall at the gym. He’s simply doing it to prove to himself that he can. In my opinion that is the best kind of motivation and the kind that only those who are the very best have and what the rest of us should aspire to achieve.


Notice at the end of the video the blood streaming from his nose….how far would you push yourself when you believe the only person who will ever know is you?

weight - 360 bar and 240 chain

[video=youtube_share;oWt0K0Nk2OY]http://youtu.be/oWt0K0Nk2OY[/video]


Thanks bean5er for bringing this to my attention. :thumbsup:
 
wasme said:
That would come in handy for a lot of exercises. I am going to have to see if one of the local places has any.
Click to expand...

Yeah, it'd be a solid pick up. You could try making one like Sean as well.

How fired up are you for tonight? Go B's!
 
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