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breezy's training, supplementation, and food log

This morning's session was heavy chest/shoulders. I've started to bring my calories up, but carbs will remain on the low end for a couple more days. I'd like to keep fat gain minimal over the next few months, but I'm sure I'll be adding some. The plan is to "eat because I'm growing", as opposed to "eating to grow" (credit to Bill Willis).



HS Incline 5-4-3-2-1 Press
4 sets

-constant tension

1st and 4th sets: The first set felt light and I added additional reps, but I quickly found out that I was using plenty of weight for the approach being used (if wanting to keep chest isolated and not involve other muscles). The key here is to keep tension on (flex) the pec in the iso-hold position by not fully locking out. These are great.


[video=youtube_share;1HywsiQV1aw]http://youtu.be/1HywsiQV1aw[/video]
*had to edit out sound on 1st set



BB Incline Press
4 sets of 6

-small jumps in weight

-constant tension: lowering to ~2" above chest and pressing to 3/4 lockout



Flat DB Press
3 sets of 10 (with 2 drops of 8 reps each on the 3rd set)

-full ROM: good stretch/hard flex




Machine Rear Delt Flyes
3 sets of 20

-30-40 seconds rest

-1 second hold in contracted position




Chain 10 and 2 o'clock Laterals
3 sets of 10 (with 10 partials on the final set)

-mid-position between a front raise and side lateral

-attached handles to chains




BB Front Raise/Band 4 Ways
4 sets of 10/6-8

-front raise: flex/hold at top, slow eccentric

4th set:

[video=youtube_share;RVxE-eCyDno]http://youtu.be/RVxE-eCyDno[/video]
 
Here's today's back session.



Banded HS Unilateral Leg Press Rows

single arm
4 sets of 8 + 4 with a slow tempo and hard flex/hold

-added weight each set

1st and 3rd sets:

[video=youtube_share;KAN-YDoHtxQ]http://youtu.be/KAN-YDoHtxQ[/video]


both arms
2 sets of 10

2nd set:

[video=youtube_share;XwlucRwiVH8]http://youtu.be/XwlucRwiVH8[/video]




Banded Chest Supported Rows

4 sets of 12

-strict form: focus on actually using back to move weight

-added weight each set

-elbows kept high and wide, targeting upper back/traps

2nd set:

[video=youtube_share;DUm4xZ6kDgA]http://youtu.be/DUm4xZ6kDgA[/video]




DB Pullovers

3 sets of 12 with iso-holds and a drop on the 3rd set

-lying on bench, not across

-stopping concentric with DB over head





Wide Grip Rear Facing and Front Facing Pulldowns with a weighted stretch

3 sets of 8 rear + 8 front + 30 seconds stretch

-first 8 reps: facing away from pulldown station without the support of leg pads

-last 8 reps: facing machine with legs under pads and additional weight

-stretch: as much weight as possible, legs under pads, letting the weight pull/stretch you




Banded Hyperextensions

3 sets of 20
 
I had a secondary leg session this morning with an emphasis on hamstrings. Today is my last day of minimal carbs and I can't wait for tomorrow.


Lying Leg Curls
6 sets of 10

-strict form/hard flex



Adductor Machine
4 sets of 10



Occluded Giant Sets
4 rounds
BB Stiff Legged Deads x15
Smith Lunges x10 (5R/5L/5R/5L)
Smith Squats x15

-deads: constant tension
-lunges: back foot elevated for increased stretch/depth
-squats: constant tension, feet out in front, wide stance, toes pointed out


Part of rounds 2 and 4: For those unfamiliar with occlusion training, it can be brutal and doesn't require much weight at all. The 2nd round stopped recording due to a phone call and the last 2 exercises of the 4th round are shown.

[video=youtube_share;I3NTD2h-axw]http://youtu.be/I3NTD2h-axw[/video]




GHR
2 sets of 15
 
breezy11 said:
I had a secondary leg session this morning with an emphasis on hamstrings. Today is my last day of minimal carbs and I can't wait for tomorrow.

Lying Leg Curls
6 sets of 10

-strict form/hard flex

Adductor Machine
4 sets of 10


Occluded Giant Sets
4 rounds
BB Stiff Legged Deads x15
Smith Lunges x10 (5R/5L/5R/5L)
Smith Squats x15

-deads: constant tension
-lunges: back foot elevated for increased stretch/depth
-squats: constant tension, feet out in front, wide stance, toes pointed out

Part of rounds 2 and 4: For those unfamiliar with occlusion training, it can be brutal and doesn't require much weight at all. The 2nd round stopped recording due to a phone call and the last 2 exercises of the 4th round are shown.

Invalid Link Removed


GHR
2 sets of 15
Click to expand...

I see you're using the red minis instead of knee wraps.
Do you prefer those?

Do you have a video of how to wrap the bands?

And do you do all four rounds with the band on??

I'm thinking of doing occluded squats so I can continue to grow while letting my lower back heal (strained QL pretty bad two weeks ago)
 
aceroni said:
I see you're using the red minis instead of knee wraps.
Do you prefer those?

Do you have a video of how to wrap the bands?

And do you do all four rounds with the band on??

I'm thinking of doing occluded squats so I can continue to grow while letting my lower back heal (strained QL pretty bad two weeks ago)
Click to expand...

I don't really prefer them, but they get the job done. I was originally going to train arms and didn't plan on occlusion work, so it's all I had.

I don't have a video using bands, but it's the same idea as with wraps.


[video=youtube_share;vhsKki1tZU4]http://youtu.be/vhsKki1tZU4[/video]



I take the bands off after each giant set. If it was just one exercise, I'd do 4 rounds/sets with 30 seconds between each before taking them off.


That sounds like a solid plan. There was a recent occlusion thread where a guy had knee issues and he thought that it was a great alternative for while he's injured.

Here it is: Invalid Link Removed
 
Here's tonight's arm session.



DB Isotension Destroyer Set / Bench Dips superset
4 supersets as shown in the video

-curls: palms kept up, elbows kept forward slightly

-dips: slow eccentric/explosive concentric on the 1st 10 of 15 reps


3rd superset: These are tough. I dropped the weight on the final set to make it through with decent form.

[video=youtube_share;iq3FywWuZsk]http://youtu.be/iq3FywWuZsk[/video]



Dual Rope Pushdown/Kickbacks / EZ Bar Curl superset
4 sets of 10 / 8 + 6 partials

-pushdowns: cable set 1/4 of the way down from top, bent over 45 degrees at waist, elbows pinned to sides, 1 sec flex at peak contraction


Lying BB Triceps Extensions / Reverse BB Curls
4 sets of 12 / 15


-extensions: bar slowly lowered to forehead, pressing to just shy of lockout

-30 second tricep/bicep stretch between each set
 
This morning's session was chest/shoulders "pump". It feels great to have calories and carbs on the rise.


HS Incline 5-4-3-2-1 Press
3 sets


Banded Smith Incline Multi-Pause Bench
4 sets working up in weight with a wide grip drop + partials on the final set (no pause)

-constant tension/no lockout

1st, 2nd, and drop sets:

[video=youtube_share;lV4jqpWnntk]http://youtu.be/lV4jqpWnntk[/video]




Slight Incline DB Flye-Press
4 sets of 10 with a 30 second weighted stretch on the final set



Incline DB Swing Destroyer Set
60 reps, cut weight in half, 30 reps, cut weight in half again, 10 reps using full ROM and hard flex



Seated DB Side Laterals / Spider Crawls
4 sets of 10 / failure

-slight lean forward to involve rear delts


4th set:

[video=youtube_share;CMkTeJSJL94]http://youtu.be/CMkTeJSJL94[/video]
 
Here's tonight's back "pump" session.



Low Rows
4 sets of 10 working up in weight to 200lbs

-4th set included drops in 20lb increments for 8 reps with 20 seconds between each (180x8, 160x8, 140x8, 120x8, 100x8)

-supinated close grip attachment

-hard flex




Reverse Wide Neutral Grip Pulldowns
4 sets of 10

-chest arched

-hard flex




Slight Incline Elevated Lying Rack Rows
4 sets of 8-10 working up in weight

-explosive

-2 second flex/hold

3rd set:

[video=youtube_share;Sx5_FDQWzWc]http://youtu.be/Sx5_FDQWzWc[/video]






Prone BB Rack Shrugs
3 sets of 12

-3 second flex/hold

3rd set:

[video=youtube_share;2p4DXx6ZQSE]http://youtu.be/2p4DXx6ZQSE[/video]





Straight Arm Rope Pulldowns / Chest Supported Rows
3 sets of 12-15 / 8-10 working up in weight

3rd set: running out of gas

[video=youtube_share;uw--3OoUNP8]http://youtu.be/uw--3OoUNP8[/video]
 
It's been a busy few days, but training is going well. The last 3 sessions were legs, chest/shoulders, and back.


The highlights of heavy leg day were safety bar squats with chains and Bulgarian split squats.


Chest/Shoulders

Machine Press
worked up with sets of 8 until failing to get 8


Incline DB Press
4 sets of 8 working up in weight



Reverse Band Slight Incline Bench
5 sets of 5 with a slow eccentric, pause, and full ROM
2 sets of 8 with an increased incline, wide grip, and constant tension

5th and 7th sets: My chest was smoked at this point, but these felt great.

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



Wide Grip Partial Dips with Chains
3 sets to failure with a drop on the 3rd set

-working bottom half of movement

[video=youtube_share;qTFXRfUtFb4]http://youtu.be/qTFXRfUtFb4[/video]




Seated Bent-Over DB Swings / Band Pull Aparts
4 sets of 25 / 10



DB Lateral Raises
4 sets of 8

-strict form/40 seconds rest



Banded Seated DB Press
3 sets of 10 with a drop (just bands) on 3rd set

[video=youtube_share;4odh8BeJXZY]http://youtu.be/4odh8BeJXZY[/video]
 
Back

One Arm BB Row
3 warm-up sets (15,12,10) to get to working weight
3 working sets of 8

-strict form/ "flexing" during eccentric


3rd working set: You can't really tell from watching the video, but I made an effort to keep flexing my back throughout the eccentric portion of the movement. The pump it caused was intense and it helps prevent you from simply moving the weight to reach the prescribed number of reps. This approach is great with DB bench press as well, if you can handle dropping the weight a little.

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




Dead-Stop Smith Rows
2 warm-up sets of 12 and 10
3 working sets of 8

2nd warm-up and 3rd working sets: I love these, as I can contract my entire back hard. They don't require a ton of weight to be effective and you'd most likely benefit less by trying to push the weight.

[video=youtube_share;_dMZLUayLg4]http://youtu.be/_dMZLUayLg4[/video]




DB Shrugs
3 sets of 12 working up in weight

- 3 second flex/hold
-15 second weighted stretch at the end of each set




Side Facing Single Arm Supinated Pulldowns
3 sets of 10

[video=youtube_share;atQ6IbOOZQE]http://youtu.be/atQ6IbOOZQE[/video]




DB Pullovers
3 sets of 12



Banded Hyperextensions
3 sets adding a band to each and a triple drop on the final set

3rd set:

[video=youtube_share;4yW2BcCtgUk]http://youtu.be/4yW2BcCtgUk[/video]
 
I worked secondary legs with a focus on the quad sweep this morning. The session is a recent one from John, not my own planning.


Butt Blaster
2 warm-up sets
4 sets of 8

-1 second flex



Leg Press
worked up with sets of 10 until barely getting 10

-feet lower on platform, about 4 inches apart, toes out

-strict form to keep focus on vastus lateralis

Here's an example of the technique:

[video=youtube_share;bV3VVQG-sXw]http://youtu.be/bV3VVQG-sXw?list=UUmSEdfW3LpEKyLiCDWBD dVQ[/video]



Kettlebell Squat
4 sets of 10

-standing on aerobic steps

-toes out

-starting concentric portion of the movement slow, then accelerating through the rest of rep, flexing vastus lateralis (not easy, but definitely possible with solid MM connection) and glutes

3rd set: These started out fairly easy, but began getting tough on the 3rd set. They were a great set up for the next exercise as well.

[video=youtube_share;_c6UHi4nQ5s]http://youtu.be/_c6UHi4nQ5s[/video]



Smith Squat
4 sets of 8

-feet out in front with a close stance and toes pointed out

-constant tension



Lying Leg Curls / Band Good Mornings
3 sets of 8 /15

-good mornings: flexing glutes at top
 
I trained legs this morning. After a couple unplanned rest days last week, it felt like it'd been forever since training them.


Lying Leg Curls
x15 (warm-up)
x15 (warm-up)
x15 (warm-up)
x15
x12
x10
x8 -> drop x8 -> drop x8 reps

-worked up in weight with a double drop on the final set



HS Leg Press
worked up with sets of 10 until failing to get 10



Walking Lunges w/Chains
1 chain x20 steps per leg
2 chains! :) x15 steps per leg
2 chains -> drop 1 chain -> drop bodyweight to failure
2 chains -> drop 1 chain -> drop bodyweight to failure


part of 3 and 4th sets:

[video=youtube_share;p7qQACW21x8]http://youtu.be/p7qQACW21x8[/video]




Banded Leg Extensions
x15 (warm-up)
x15 (warm-up)
x10
x10
x10 -> drop x8 -> drop x8 + iso-hold

-working up in weight

drop set:

[video=youtube_share;avSvHUOsG84]http://youtu.be/avSvHUOsG84[/video]




Backwards Sled Pull
3 rounds with 45 seconds rest between each
 
Killer session homie! And that's one hell of a shirt you are rockin :D
 
kbayne said:
Killer session homie! And that's one hell of a shirt you are rockin :D
Click to expand...

Thanks dude. I'm going to be doing a lot of lunges, as they destroy my legs. My legs kept giving out for a few minutes after those were done. Yes it is!
 
I love doing lunges. Only thing that sucks is not having a big toe definitely makes it awkward lol.
 
kbayne said:
I love doing lunges. Only thing that sucks is not having a big toe definitely makes it awkward lol.
Click to expand...

Lol I could see that being a little awkward. What happened to it?
 
Here's an exercise from earlier in the week that I used to work my upper back. The key here is to bring your elbows up high and wide. These don't require a lot of weight to get the job done. I believe this was a warm-up set and working sets were done with 60lb dbs.

[video=youtube_share;43iVxiAfplA]http://youtu.be/43iVxiAfplA[/video]
 
breezy11 said:
Lol I could see that being a little awkward. What happened to it?
Click to expand...

Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
 
kbayne said:
Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
Click to expand...

Yikes. My brother was out in North Dakota working in an oil field, but broke his ankle jumping out of a truck bed. He should be back out there just in time for the -30 degree weather though.
 
breezy11 said:
Yikes. My brother was out in North Dakota working in an oil field, but broke his ankle jumping out of a truck bed. He should be back out there just in time for the -30 degree weather though.
Click to expand...

North Dakota in the winter is rough. I would not want to be there for that.
 
kbayne said:
Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
Click to expand...

Sounds pretty horrible.. .
 
wasme said:
Sounds pretty horrible.. .
Click to expand...

It wasn't fun. Worst pain I will ever experience that is for sure.

Only upside to not having a big toe, not having to clip the toe nail lol.
 
kbayne said:
It wasn't fun. Worst pain I will ever experience that is for sure. Only upside to not having a big toe, not having to clip the toe nail lol.
Click to expand...

Epic positivity ha. Way to see the bright side
 
Heavy Chest/Shoulders

HS MTS Incline Press
3 warm-up sets of 10
3 working sets of 10

-working up in weight, hard flex at lockout, slow eccentric



Incline Barbell Press
2 warm-up sets of 8
3 working sets of 8

-working up with small jumps in weight until explosiveness was compromised
-constant tension



Flat Barbell Bench Press w Chains
1 warm-up set of 6
4 working sets of 6
1 drop set without chains

-3 sec eccentric, 1 sec pause on chest, explosive concentric to lockout
-drop set: constant tension to failure (when form started to break)



Reverse HS Dip Machine
4 sets of 10-12

Part of 3rd and 4th sets: These were done leaning forward, facing away from the machine. This approach provided a solid stretch and pump on an already pumped chest. I alternated pronated and neutral grip (preferred neutral).

[video=youtube_share;jSCID71ajds]http://youtu.be/jSCID71ajds[/video]


Incline Cable Flyes
2 sets of 15

-strict form: bringing hands up over/slightly behind head




Incline Rear Delt DB Laterals
3 sets of 20

-these were done standing (kind of), bent over at 90 degrees, with just my chest on the bench



Heavy DB Lateral Swings
3 sets of 20



Seated Dumbbell Press
3 sets of 8

-flexing hard at lockout, slow and controlled eccentric
 
You see that machine Meadows used for lat pulldown? It's on his YouTube channel. That machine looks very effective.
 
kbayne said:
You see that machine Meadows used for lat pulldown? It's on his YouTube channel. That machine looks very effective.
Click to expand...

Yeah, it looks awesome, but I don't have access to one. :(
 
kbayne said:
You see that machine Meadows used for lat pulldown? It's on his YouTube channel. That machine looks very effective.
Click to expand...

I've used it before....pretty cool. Was only at one gym I've ever been to though. :o
 
You guys and your fancy gyms with machines. Mine only has some of the 1968 nautilus machines ha. No weights, just letters.
 
booneman77 said:
You guys and your fancy gyms with machines. Mine only has some of the 1968 nautilus machines ha. No weights, just letters.
Click to expand...

If your gym has a nautilus pullover machine, I'm jealous.




Back


Elevated Low Rows
3 warm-up sets of 10
3 working sets of 10

-working up in weight
-independent handles to allow a fuller range of motion and better contraction

warm-up set:

[video=youtube_share;akj5gAwIFFc]http://youtu.be/akj5gAwIFFc[/video]





Prone Shrugs (chest supported row)

3 sets of 10

-small range of motion, requiring a strong mind-muscle connection
-ams locked while focusing on pinching shoulder blades together and contracting your lower traps/rhomboids hard

[video=youtube_share;lncTgsdEjA8]http://youtu.be/lncTgsdEjA8[/video]




Bent-Over Smith Row (upper back destroyer set)

1 drop set of 40, 20, 10

-finishing off the upper back after the previous exercise

[video=youtube_share;U0daaOWelMc]http://youtu.be/U0daaOWelMc[/video]



Dumbbell Pullovers
3 sets of 10




Rack Pulls
4 feeder sets of 6
3 working sets of 12-15

-The plan was working up with sets of 6 until failing to get 6, but my sciatic nerve felt sketchy with 135lbs. I took my time getting to 405 and did 3 high rep sets with it. I'm trying to upload a video of 3rd set now, but am getting errors.





Dumbbell Shrugs
3 sets of 12

-working up in weight
-3 second flex
 
We have one but it's not a good model. It's extremely uncomfortable and there's no way I can get it to work my lats well. I end up just burning out my arms due to the positioning of the pullover bar and elbow pads. Most of the machines we have are like this. They're awkward fits that don't have the correct rom for their intended work. Really annoying.
 
Also known as unilateral iso pullover? Googled it and it looks like the one at my gym. Can confirm the arm positioning is very awkward.
 
gokix811 said:
Also known as unilateral iso pullover? Googled it and it looks like the one at my gym. Can confirm the arm positioning is very awkward.
Click to expand...

I googled that but can't find anything that looks nearly as old as what we have ha. Similar ish but not the same. I don't know where or when they got some of these machines but they're extra old and extra weird. The 85yr old ladies love them tho
 
kbayne said:
Working in the oil field as a roustabout and had a 3000+ pound pipe drop on my foot. Broke 2 other bones and nearly sliced my big toe off. Wearing steel toe boots. They tried to save it and I was in the hospital for about 2 weeks but it was just dead and completely black by the end of it. So I had it amputated.
Click to expand...
Don't mean to jack your thread Breezy but Bayne do you still work as a roustabouts? I work in the oil field right now.
 
HokiePride said:
Don't mean to jack your thread Breezy but Bayne do you still work as a roustabouts? I work in the oil field right now.
Click to expand...

No I don't. It was just s summer job back in 2009. Be careful out there.
 
booneman77 said:
I googled that but can't find anything that looks nearly as old as what we have ha. Similar ish but not the same. I don't know where or when they got some of these machines but they're extra old and extra weird. The 85yr old ladies love them tho
Click to expand...

Not sure what model you have, but the nautilus pullover has a favorite of many BBers a long time because it allows constant tension on the lats throughout a big range of motion. It's hard to find them these days though.
 
I had a quick Legs "pump" session this morning.


Seated Leg Curls
2 warm-up sets of 15
6 working sets of 10



Glute Kickbacks (lying leg curl machine)
4 sets of 12

-Same idea as the "butt blaster", but I feel these working the glutes better.

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





Band Resisted Squat Machine
4 sets of 15-20

-constant tension

-The added band resistance was a solid addition here

[video=youtube_share;_syc2qK4hWs]http://youtu.be/_syc2qK4hWs[/video]




Leg Extensions
3 sets of 12 with toes pointed out/back
3 sets of 12 with toes pointed forward
 
Heads up for everyone that's been looking forward to the new High Volume. The insider will be tomorrow, around 11am EST.
 
Here's a tri-set from today's arm session:

Dual Rope Pushdowns/Kickbacks x10
Bench Dips x10 (slow eccentric/explosive concentric)
Reverse Grip Pushdowns x12

[video=youtube_share;dsjSh27AuXg]http://youtu.be/dsjSh27AuXg[/video]
 
I trained legs this afternoon. I've been feeling dizzy off and on the last few days and think it may be due to the big changes in weather (was 70 degrees a few days ago and snowing at times today). I didn't feel that great during parts of my workout, but it wasn't a huge factor, and I still left happy with what was done.


Lying Leg Curls

15 (warm-up)
15 (warm-up)
10
10
10
10 -> drop x 10 -> drop x 10 + 10-second iso-hold

-working up in weight




Leg Press / Bulgarian Split Squat (Superset)

1 plate per side x 8 / bodyweight x 10 per leg
2 plates per side x 8 / bodyweight x 10 per leg
3 plates per side x 8 / 20 x 10 per leg
4 plates per side x 8 / 40 x 10 per leg
5 plates per side x 8 / 60 x 10 per leg
6 plates per side x 8 / 80 x 8 + iso-hold -> drop 50 x 6 + iso-hold (left leg only on BSS)
6 plates per side x 8 / 80 x 8 + iso-hold -> drop 50 x 6 + iso-hold (right leg only on BSS)

-constant tension

[video=youtube_share;OiUMSAQz3JA]http://youtu.be/OiUMSAQz3JA[/video]



(more) Leg Press

6 plates + 25 per side x 6
7 plates per side x 6
7 plates + 25lbs per side x 6 reps

-5 second eccentric, no lockout




Leg Extensions

25
25
25
25

-started with a tough 25 and added 10lbs to each set / assisted reps to continue hitting target




GHR

3 sets of 12
 
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