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breezy's training, supplementation, and food log

breezy11 said:
I actually haven't tracked my numbers on any lift in about 2 years (if I post any its from memory). That time has resulted in some of my best (physique) progress in about 19 years of training as well. My main concern when I get to the gym is that I train hard. As long as that's accomplished, I know I'll progress. If I went into each workout thinking about PRs with every lift, I'd most likely be wasting a ton of reps working my joints and ligaments, instead of what's intended.

If someone's primary goal is building muscle, I don't think tracking numbers is incredibly important once they've reached a certain level of strength and LBM (assuming they train hard). If overall strength were to increase or take a dive they should know it regardless.

Another reason why I don't track numbers is the way my sessions are set up. A lift could be performed at a point in the workout where muscle fatigue is a big factor. If I squat x amount of weight towards the beginning of a session and less at the end of the next session, a drop in numbers could be expected. If I know I'm training hard (with good form), its nothing to worry about.
Click to expand...

Agree with you as well. I have stopped shooting for PR's and find with Meadows training, especially with bands and chains involved it would be hard to accurately hit one anyway. Plus like you said the placement of exercises, not to mention the sheer amount of volume isn't conducive to smashing PRs.

I remember you telling me before starting Meadows, that my shoulder problems would really lesson with his routines - and they are rarely sore now. And likely because I am not trying to out do each session.

Kinda also figure... obviously its working for you, because we have also witness your crazy progression the last couple of years.. lol.
 
I'm working a ton this week, but keeping up with training. I had a chest/shoulder pump session last night and a back pump session this morning. I'm continuing with a mini diet and slowly tightening up. Carbs have been kept peri-workout for a couple weeks and have been down to down to 150g the last 2 days :( (from 600-700g). Insulin sensitivity should be improved when I start bringing calories/carbs back up soon.




Slight Incline Smith Press: These were done with a pause about 6" above my chest and an additional pause about 1" above my chest. The concentric portion of the movement was stopped short of lockout as well. This is my final set of quite a few. I did most working sets at 225, but lowered the weight for my final set and included a drop set with a wide grip, no pauses, and partials.

[video=youtube_share;MMe8UoqpLDE]http://youtu.be/MMe8UoqpLDE[/video]




This mornings session was a combination of giant sets. It was a lot of volume, but took just under an hour.


Lat Tri-Set: This included single arm pulldowns, reverse rope pulldowns, and pronated grip wide pulldowns. The video shows the 3rd round of 3 total.

[video=youtube_share;I1fg8ITCF7U]http://youtu.be/I1fg8ITCF7U[/video]



The second giant set focused on upper back/traps. I recorded a round, but accidentally deleted it clearing space on my phone. Then my phone died recording the next giant set :(. The following was done for 3 rounds:

-Smith Rows: Constant tension with elbows high and wide
-Incline KB Rhomboid Rows: hanging over bench keeping elbows high and wide
-Incline KB Shrugs
-Band Chest Pulls: attached to top of rack
-Cage Press Variation: Slow and controlled. Leaning in and flexing traps hard during the concentric. Lowering until the bar touches the top/back of head.



The third giant set focused on overall back. This was done for 2 rounds:

-Smith Rows: deap stop, pulling into belly
-DB Pullovers
-Bent Over KB rows: supinating wrists
-Band Chest Pulls
-Dead Hang
 
:shocked:

[video=youtube_share;raKGf6U6rbQ]http://youtu.be/raKGf6U6rbQ[/video]
 
breezy11 said:
Lol yeah. Imagine if the Zamboni was a guy with his head caught down.
Click to expand...

That's exactly what I was picturing. A shoulder to the chest like that would fold you in half and prob crack a few ribs.
 
wasme said:
LOL... without a doubt
Click to expand...

One of my favorite moves was pinching in from the blue line as the other team came around the net or tried to make a breakout pass along the boards. 90% of the time they didn't even see me coming lol.



I trained arms tonight. Apparently my printer ran out of ink as it was printing today's session, and I didn't realize that the last tricep exercise wasn't legible. I hadn't done these in a while, so I decided to throw them in.


Occluded Band Kickbacks: Each round was broken down into mini sets of 5; stepping forward after each, for a total of 15 reps (essentially a drop set). I did 4 rounds with 30 seconds rest. The pump was ridiculous by the end (video shows round 3).


[video=youtube_share;vrXitOLLiIQ]http://youtu.be/vrXitOLLiIQ[/video]
 
Never tried occlusion training. Seems wicked painful
 
NattyForLife said:
Ive done it for single leg leg press! Not sure if i had the band tight enough, but i didnt really notice a difference!
Click to expand...

Either not tight enough or went too heavy. If done right, you will feel it!
 
joh408 said:
Best hits I had were catching a kid at center ice looking for a pass or getting guys who were driving wide around the net. Had an imprint of a cage on my shoulder for a week from my last college game at regionals
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Uh oh... Head shot rule ;)
 
joh408 said:
Best hits I had were catching a kid at center ice looking for a pass or getting guys who were driving wide around the net. Had an imprint of a cage on my shoulder for a week from my last college game at regionals
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Boom goes the dynamite!
 
kbayne said:
Either not tight enough or went too heavy. If done right, you will feel it!
Click to expand...

Yeah, if you don't experience the most intense pump of your life, chances are you're doing something wrong.



Sean1332 said:
Breezy, I've been using the MWOD voodoo floss for my occluded work lately. So much better than wraps.
Click to expand...

Thanks man. It looks like it'd work great and I'll probably grab some. I like using the micro minis for arms and calves, as opposed to wraps. Plus it makes you look like the Ultimate Warrior lol.


joh408 said:
Best hits I had were catching a kid at center ice looking for a pass or getting guys who were driving wide around the net. Had an imprint of a cage on my shoulder for a week from my last college game at regionals
Click to expand...

Open ice hits are definitely the best. :thumbsup:
 
wasme said:
Request for Breezy to be in warpaint with micro minis on his arms, Warriors old intro blasting over the PA - running around his gym calling out the Hulkster lol
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Lol Halloween is coming up.



I don't have time for the gym today; however, tomorrow is my first day with free time in weeks, and I'll train chest/shoulders and watch plenty of football.
 
And I just got some new PES gear and am starting AnaBeta Elite tonight. :cool:


Invalid Link Removed
 
I saw the new shirts at my gym last week. I like them.
 
Praying mine is waiting for me at home :)
 
breezy11 said:
Nice. Do they sell them there or was someone wearing one? I'm a big fan as well.
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I don't ever look at the clothing rack at my gym, so I'm not positive, but they normally only sell their brand.

It was a girl I saw doing cardio. Most of the time I see people wear BB or MuscleTech shirts. I rarely see a descent brand. Lol
 
RegisterJr said:
I don't ever look at the clothing rack at my gym, so I'm not positive, but they normally only sell their brand.

It was a girl I saw doing cardio. Most of the time I see people wear BB or MuscleTech shirts. I rarely see a descent brand. Lol
Click to expand...

Gotcha.

Cool. I was surprised to see a PES shirt at my gym a few months ago as well. It's usually the huge companies like you said.
 
breezy11 said:
If not, it should be there soon. I'm jealous of that fleece you're rocking. ;)
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Ya it's pretty comfy :D. Might of been a bit warm for it today but repped it all day.
 
How's being able to have a relax type day and watch football?
 
kbayne said:
How's being able to have a relax type day and watch football?
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I wouldn't know lol. Today actually ended up being pretty busy. I got to head to the gym later than normal though, so I had a couple monsters to train with, and I'm watching the Pats now.
 
I got in an early morning secondary legs session. I didn't have much planned other than wanting to include giant sets (which was a blast on 100g of carbs each of the last 2 days). I did what was shown in the videos below for 4 rounds and finished with 3x20 on leg extensions and 6x10 on seated leg curls with strict form.


Giant Sets:

-Smith Front Squats: constant tension, heels elevated after round 1

-KB Lunges: alternating legs

-Banded Somersault Squats: I believe I'd seen these mentioned in Montego1's log, checked them out, and have included them the last 3 times I hit legs. Today was the first time using band resistance and it was tough. I was previously using 25lb or 45lb plates on the bar, which was very challenging as well.



Round 1:

[video=youtube_share;qxdSrL-DoeY]http://youtu.be/qxdSrL-DoeY[/video]





Round 3:

[video=youtube_share;HgKSVrRd8DE]http://youtu.be/HgKSVrRd8DE[/video]






Band Resisted Somersault Squats: I added one more set of these solo, after completing the giant sets. The band resistance and heel elevation was increased this time around.

[video=youtube_share;qe_NfSyuYhk]http://youtu.be/qe_NfSyuYhk[/video]
 
breezy11 said:
I got in an early morning secondary legs session. I didn't have much planned other than wanting to include giant sets (which was a blast on 100g of carbs each of the last 2 days). I did what was shown in the videos below for 4 rounds and finished with 3x20 on leg extensions and 6x10 on seated leg curls with strict form.

Giant Sets:

-Smith Front Squats: constant tension, heels elevated after round 1

-KB Lunges: alternating legs

-Banded Somersault Squats: I believe I'd seen these mentioned in Montego1's log, checked them out, and have included them the last 3 times I hit legs. Today was the first time using band resistance and it was tough. I was previously using 25lb or 45lb plates on the bar, which was very challenging as well.

Round 1:

Invalid Link Removed

Round 3:

Invalid Link Removed

Band Resisted Somersault Squats: I added one more set of these solo, after completing the giant sets. The band resistance and heel elevation was increased this time around.

Invalid Link Removed
Click to expand...

The shirt is awesome.
Those somersault squats look uncomfortable.. how does it feel on that low back of yours?
 
aceroni said:
The shirt is awesome.
Those somersault squats look uncomfortable.. how does it feel on that low back of yours?
Click to expand...

Sure is.

No stress on my back at all. The only thing uncomfortable was my quads, feeling ready to explode. I should record a set with better form, since my legs were dead at the end of the tri-set.
 
Those somersault squats hit the outer sweep of my quad like nothing else. As long as my knees can tolerate them I'll be putting those in the rotation for good.

I noticed you didn't rest the bar along you're hip line.
 
Those somersault squats look intense. Might have to play around with them.


...Well Breezy, I sit here at work in my Lucic jersey surrounded by envious Leaf fans ;) Big season ahead for us..... Go B's
 
breezy11 said:
This log will primarily be used to keep track of my training, supplementation, and progress, but will offer some meal/recipe options as well. I'll try to keep up with posting my workouts daily and meals on a weekly basis.

Current Stats
Height: 5'11
Weight: 217lbs

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76188"/>
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76189"/>

Current Goal
Recomp transitioning into a cut.

Current Training
My current training is based on Mountain Dog Training (John Meadows). I only have 1.5 weeks left and am unsure what I'll be doing immediately following the end of the program.

I should have today's workout and my current supplementation posted later tonight.
Click to expand...

Subbed....because I heard this is the place to be. Keep up the strong work Breezy!
 
Montego1 said:
Those somersault squats hit the outer sweep of my quad like nothing else. As long as my knees can tolerate them I'll be putting those in the rotation for good.

I noticed you didn't rest the bar along you're hip line.
Click to expand...

They hit mine hard as well. Still trying to figure out the best way to do them, but think they're a keeper as well.

Yeah, I've been trying a lot slight variations. Different the bar position, stance, heel elevation, hand/arm postion.




wasme said:
Those somersault squats look intense. Might have to play around with them.


...Well Breezy, I sit here at work in my Lucic jersey surrounded by envious Leaf fans ;) Big season ahead for us..... Go B's
Click to expand...


They're definitely worth a shot.

Go B's! Work must have been nice today.


ELROCK said:
Subbed....because I heard this is the place to be. Keep up the strong work Breezy!
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Welcome man. Thanks, that's the plan.


wasme said:
Indeed it is!



Big win tonight Breezy!!
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Yup! Undefeated :D

booneman77 said:
As a penguins fan, thanks for starting the flyers out with a loss ha.
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You're welcome. :)
 
I trained back this morning. It was a light pump session with giant sets making up the majority of it.


Giant Set: 4 rounds

-Banded Smith Rows

-DB Pullover

-Rhomboid Rows; elbows high and wide

-Prone KB Rows: supinating wrists

-Prone KB shrugs: dropped after round 2 because I couldn't get any clean reps

-Band Chest Pulls

-Dead Hang




Round 2:

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





In-and-Out Neutral grip Pulldowns: I wasn't sure what to call these, but it's how I wrapped up today's session. I did 2 sets as shown in the video.

[video=youtube_share;4o7Es0yHhIA]http://youtu.be/4o7Es0yHhIA[/video]






Here's a superset from a previous back session that I never posted:


[video=youtube_share;2A6lp9G06z8]http://youtu.be/2A6lp9G06z8[/video]






DW started a joint log, which I'll be joining him in. I'll probably continue to post training in here as well, but will have more frequent/detailed updates over there.
 
I trained legs this afternoon. It was a tough session, especially after running on lower calories and minimal carbs this week. I'm towards the end of a mini diet and will start bringing calories and carbs up soon.

I finished a program from Meadows yesterday and will most likely plan my own training for a month or 2 before getting something new. That being said, my training won't be much different, but I can start posting more details again.




Banded Lying Leg Curls
2 warm-up sets of 15
4 working sets of 8

-15 partials out of the stretched position on the final set

This is a video from a week or 2 ago, but shows the same setup used today:

[video=youtube_share;1q9u5RsJxW4]http://youtu.be/1q9u5RsJxW4[/video]





Hack Squats
2 feeder sets of 5
4 working sets of 8

-duck stance: heels together, standing on a block, pushing off balls of feet

-constant tension





KB Bulgarian Split Squats
25x15
35x15
40x15
55x10 +10 second iso-hold, drop to 35x6 +10 second iso-hold, drop to 15x4 +10 second iso-hold

Final set (one leg):

[video=youtube_share;NQHMiUsqVf8]http://youtu.be/NQHMiUsqVf8[/video]




BB Back Squats
135x12
225x6
315x6
365x6
405x6
405x6
405x6
405x6

-worked up with sets of 6 to a weight that would be good for 4 sets of 6 without grinding
-took a 4 min break after split squats

Last 2 working sets: second set from a better angle

[video=youtube_share;OI0IATm5bAo]http://youtu.be/OI0IATm5bAo[/video]





BB Stiff-Legged Deads
3 sets of 10

-full ROM: flexing glutes at top
 
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