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breezy's training, supplementation, and food log

Here's the last 2 days of training



CHEST/SHOULDERS


Neutral Grip Incline Dumbbell Press
worked up with sets of 8 until failing to get 8

-constant tension
-1' box for incline



Slight Decline Smith Press
worked up with sets of 6 to a heavy 6
double drop set to failure on final set

-lowering to chest, pressing to 3/4 lockout




Incline Barbell Press
3 sets of 15

-slowly lowering to neck, pressing to 3/4 lockout



Machine Flyes
3 sets of 10 + 2 isotension reps (10 seconds each) on the 3rd set

-isotension: holding rep at halfway point



Machine Rear Delts
3 sets working up in weight

-1st set 25 reps, sets that followed to failure + iso-hold on final set



Over & Back Presses
3 sets of 10



Dumbbell Front Raises
3 sets of 10-12 working up in weight

-starting with neutral grip and pronating wrists as moving towards the top
-hard flex at top
 
BACK

Face Pulls
3 warm-up sets of 12-15
3 working sets of 10

-Cable height just above head using a rope attachment. Rounding and stretching upper/middle back and then holding contraction for a second as I pull back and retract shoulder blades.



Chest Support Row
1 warm-up set of 10
3 working sets of 10

-working lower traps and rhomboids.



Dumbbell Pullovers
3 sets of 10




Single Arm Supinated Pulldowns
3 sets of 10

-Driving elbow down and holding contraction for a second on each rep. Pronating hand at the top and supinating at the bottom.




Modified Rack Pulls
135x15 (warm-up)
225x12 (warm-up)
275x10
275x10
315x10
315x10
315x9
405x5 (standard)
405x5 (standard)

-constant tension
-pins set at mid-shin

These felt great so I kept rolling with them. The key with this variation is keeping your lats flexed hard the entire time, especially during the slow eccentric portion of the movement (this keeps stress off your lower back as well). I didn't put the bar down throughout the entire set to keep tension on my back. These don't require a lot of weight (probably half of what you would use for a standard rack pull) to be effective. I added some weight and did 2x5 of standard pulls at the end. My back was smoked and 405 felt more like 500+.

[video=youtube_share;a-36bCdDhz8]http://youtu.be/a-36bCdDhz8[/video]





Dumbell Shrugs
3 sets of 12

-3 second flex
 
I had a leg pump session tonight. Nothing too crazy, but legs were smoked.


Seated Leg Curls
6 sets of 10


Standing Butt Blaster
3 sets of 10



Lying Leg Press Machine
50
30
20
15
12
10
8

Invalid Link Removed

-constant tension

-duck stance

-I got off the machine and remained in a full squat position between sets. Legs painfully stretched as they filled with blood.



Smith Squats
3 sets of 12

-wide stance, feet out in front with toes pointed out
-3 second eccentric, 1 sec pause at bottom, stopping concentric just shy of lockout


Adductor Machine
3 sets of 10



Lying Leg Curls
3 sets of 12
 
I trained light chest/shoulders yesterday and light back today. Tonight's session involved mainly HS machines and a little cable work.



Here's a technique that I used on the HS Low Row. I held in the contracted position against the added band tension with one arm while rowing with the other.


[video=youtube_share;TIUk_ZICd5g]http://youtu.be/TIUk_ZICd5g[/video]
 
This morning's session was pretty fun, considering it was arms, abs, and calves. Pumps have been great now that my calorie and carb intake are pretty high. I can't wait to see what it's like with High Volume thrown in the mix.


BB Curls
2 warm-up sets of 15
7 sets of 6 working up in weight (10lb increments) with 30 seconds rest

-hard 1 sec flex, 3 sec eccentric



DB Curls
4 sets of 8 + 6 hammer partials

-alternating arms until partials



HS MTS Curl
3 sets of 20



V-Bar Pushdowns
2 warm-up sets of 15-20
8 sets of 12 with 30 seconds rest

-constant tension



Banded Elbows-Out Extensions / Banded Bodyweight Extensions
4 rounds of 8 / 8

[video=youtube_share;2QhFq2pKm_8]http://youtu.be/2QhFq2pKm_8[/video]




Occluded Rope Pushdowns / Overhead Extensions
4 rounds of 10 /10

-hard flex

- 30 seconds between rounds

[video=youtube_share;HSGzloi-sws]http://youtu.be/HSGzloi-sws[/video]
 
Need some nudes up in here :)
 
Swolbraham said:
No shave November for this guy, for the beard/neck beard. It's gonna be fierce
Click to expand...
I just had to clip mine for this wedding. So disappointed. The stache was getting nice and just hit my mouth ha. Was able to brush it aside
 
breezy11 said:
I'll need to do some trimming or else any muscle growth will be outshined by chest hair growth. :D
Click to expand...

Lol let it all show!

Just watched the vids on computer, looking huge homie!!
 
Swolbraham said:
No shave November for this guy, for the beard/neck beard. It's gonna be fierce
Click to expand...

Sweet. The neck beard gets rough after a while.


kbayne said:
Lol let it all show!

Just watched the vids on computer, looking huge homie!!
Click to expand...


Thanks dude. I magically look 20lbs heavier when I don't wear XXXL shirts :). I'm going to keep pushing for size until sometime in January and hopefully not have my abs completely vanish.



booneman77 said:
let that inner yeti out!
Click to expand...

Lol it's been let loose and needs to be stopped. Probably tomorrow.
 
It's been a busy few days, but I've managed to fit training in. Here's the last 3 sessions.


LEGS


Lying Leg Curls
3 warm-up sets of 12
4 working sets of 8 + 8 partials

-partials out of the stretched position


Butt Blaster
4 sets of 10

-hard flex at the top of each rep



Barbell Squats
2 warm-up sets of 10
5 working sets of 8

-working up in small increments until explosiveness was compromised



HS Leg Press
2 feeder sets of 5
5 working sets of 10 adding a plate per side each set
5th set included 2 drops of 8

-1 sec pause at the bottom of each rep on drop sets
-30 second quad stretch before next exercise




Hack Squats
3 working sets of 10 working up in weight
3rd set included 2 drops of 10 and 8

-2 sec pause at the bottom of each rep on drop sets





CHEST/SHOULDERS


Banded Hammer Strength Iso-Wide Presses
3 warm-up sets of 10
4 working sets of 8

-2 sec flex



Incline DB Press
2 warm-up sets of 8
4 working sets of 6

-constant tension


Incline BB Press
3 sets of 12

-constant tension



Machine Flyes
3 sets of 10
3rd set included 2 drops of 10




Machine Rear Delts
1 warm-up set of 20
1 working set of 50

-Additional weight was added for the working set. The goal was to get at least 10 reps before losing form, then rest 15 seconds, and go for as many reps as I could with solid form again. This was repeated until hitting over 50 reps.


Standing Machine Laterals
4 sets of 8 + 20 swings



Barbell Over and Back Press
3 sets of 10





BACK

Single Arm Supinated Pulldowns
1 warm-up set of 10
3 working sets of 8



Seated Low Rows
2 warm-up sets of 10
3 working sets of 10

-shoulder width attachment



HS High Rows
3 working sets of 8
3rd set included 2 drops of 6

-alternating arms: working one arm while holding opposite handle and letting weight stretch you at the top




DB Pullovers
3 sets of 10



Overall Back Tri-Set (smith rows, prone kb rows, band pulls)
1 warm-up round
3 working rounds

[video=youtube_share;BzaPtD-vH24]http://youtu.be/BzaPtD-vH24[/video]
 
I gave 2 scoops of Paradise Cooler a try before tonight's arm session. The taste and effects were both outstanding. :thumbsup:



The first pic was taken about 10 minutes before dosing High Volume and the second was about 45 minutes later, after a few supersets of rope pushdowns/curls.

Invalid Link RemovedInvalid Link Removed
#FeelTheVolume
 
Legs (secondary)


BB Stiff-Legged Deads
worked up to a pretty tough 8 and did 4 sets with that weight

warm-up and final sets: My gym has been like a swamp the last 2 days (was a little foggy in the back room yesterday) and it made my grip hard to maintain, even with straps. I held on for 405x8 for 3 sets and lost my grip at 6 on the final set.

[video=youtube_share;KTJTwY9HAAo]http://youtu.be/KTJTwY9HAAo[/video]




Abductor
4 sets of 10



Adductor
4 sets of 10



Heel Elevated Close Stance Squat / Pop-a-Squat / Wide(r) Stance Squat
4 rounds of 8 / 30 seconds / 10


3rd round: I came up with this idea as it was happening. The first set of squats had more emphasis on the quads due to a shoulder width stance, elevated heels (on 5lb plates), staying as upright as possible, and constant tension. Then I remained crouched in a full squat position while I felt my legs fill with blood and skin tighten up for 30 seconds. I finished with a wider stance squat (my normal position) for another set of 10. The final set of 10, on fatigued legs, was actually easier than the first set of 8, as my hamstrings and glutes carried more of the weight.

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





Seated Leg Curls
4 sets of 10
 
That triple squat super set looked very painful lol. Especially the wide stance.

May try that out tomorrow as I'm hitting legs again.
 
kbayne said:
That triple squat super set looked very painful lol. Especially the wide stance.

May try that out tomorrow as I'm hitting legs again.
Click to expand...

Yeah, it was a good one. By the 4th round, it was about a 3 second grind to stand up after sitting in the squat position. Wide stance had my legs burning, but weren't quite as challenging overall compared to the initial approach.

Let me know how it goes if you do.
 
breezy11 said:
Yeah, it was a good one. By the 4th round, it was about a 3 second grind to stand up after sitting in the squat position. Wide stance had my legs burning, but weren't quite as challenging overall compared to the initial approach.

Let me know how it goes if you do.
Click to expand...

Will do bro!

Might have to only go 1 scoop of High Volume today lol.
 
I had 2 days off from training, trained arms late last night, and hit legs today.



LEGS


Lying Leg Curls
3 warm-up sets of 12-15
12
10
8
6 --> 8 --> 8




Tri-Sets: BB Front Squat / BB Back Squat / KB Squat
2 warm up rounds
3 working rounds of 8 / 8 / 8-10

This was the 2nd warm-up set. The working sets were with and additional 20lbs on the bar and got pretty tough.

[video=youtube_share;JqR-SKEG114]http://youtu.be/JqR-SKEG114[/video]





Single Leg Machine Press
1 warm-up set of 12 (per leg)
4 working sets of 10





Leg Extensions (300 rep extended set)

I got this idea from a local IFBB Pro last night while training arms. He was there today as well, which provided a little extra motivation to fight through the pain (was pretty intense with High Volume used pre/intra). The idea is to use a weight that you can hit at least 50 consecutive reps with from the start. Once you fail, count to 30, and then hit as many reps as you can again. You repeat this process until you reach 300 reps total. Once you can get 100 reps on the initial set, increase the starting weight the next time around.
 
I've had 3 days off from the gym this week. I haven't been feeling great, but that's starting to improve. Here's a technique that I used to end my last 2 sessions. I believe I posted a video showing this with DB curls a few weeks ago.


5-4-3-2-1 DB Laterals: These got tough pretty fast. I didn't use more than 15lbs on any of 4 sets.

[video=youtube_share;G1SlFxQP4wI]http://youtu.be/G1SlFxQP4wI[/video]



5-4-3-2-1 Straight Arm Pulldowns: I decided to give this a shot at the last minute tonight. They were solid and my back was smoked. As with the laterals the idea is to perform reps on one side while you flex the other side as hard as possible with an iso-hold.

[video=youtube_share;nm038nEo0wQ]http://youtu.be/nm038nEo0wQ[/video]
 
wasme said:
Those look brutal... will have to try them
Click to expand...

Yeah, they really sneak up on you. Let me know what you think.




LEGS

Standing Leg Curls
2 warm-up sets of 15
4 working sets of 10 + 10 sec iso-hold on final set

-If you don't have access to a standing leg curl machine, they can be done facing a leg extension machine.




Single Leg Machine Press
-worked up with sets of 10 until failing to get 10




Smith Squats
-worked up with sets of 8 until getting to a somewhat tough 8, and then did one more drop set (8, 6, 8) starting with that weight

-constant tension, feet out in front, wide stance, toes out

drop set:
[video=youtube_share;c7UQB-yKplg]http://youtu.be/c7UQB-yKplg[/video]





Leg Extensions
4 sets of 30




GHR
3 sets of 10



Lying Leg Culs
3 sets of 40
 
Happy Thanksgiving. I ate a ton of food, but will need a couple more meals or I'll fall a good amount short of my normal caloric intake.



I've been sick for the last week plus and have started getting back in the gym regularly the last couple of days (went about 4 of the 10 days prior). Getting in calories has been a struggle, but I hit my target when I could.


I trained chest/shoulders last night and back this morning. Here's a couple exercises that were done.



Standing Machine Laterals/Swings: This isn't too exciting, but I hadn't used this machine in a while and I'm a fan. It's great for heavy partial swings, if you have access to one.

[video=youtube_share;KcwWF_1mg-0]http://youtu.be/KcwWF_1mg-0[/video]



Bent-Over Smith Rows: I hit these from a couple different angles during this morning's session. My focus was on staying tight, driving my elbows up, and flexing as hard as possible. Back was super pumped.

[video=youtube_share;GlKGo_0uWes]http://youtu.be/GlKGo_0uWes[/video]
 
breezy11 said:
I gave 2 scoops of Paradise Cooler a try before tonight's arm session. The taste and effects were both outstanding. :thumbsup: The first pic was taken about 10 minutes before dosing High Volume and the second was about 45 minutes later, after a few supersets of rope pushdowns/curls. #FeelTheVolume
Click to expand...

Who makes this??
 
I'm continuing to feel better lately and was able to train the last 2 days.


Here's yesterdays leg session.


Lying Leg Curls
4 warm-up sets of 8-15
4 working sets of 6 + 5 assisted reps



BB Squat
-worked up in small increments with sets of 10 until losing speed

-deep



HS Leg Press
2 warm-up sets of 10
1 set of 20 (failure), 5-7 count, reps to failure, 5-7 count...repeat until hitting another 20 reps (40 reps total)
1 set of 10 (failure), 5-7 count, reps to failure, 5-7 count...repeat until hitting another 10 reps (20 reps total)
1 set of 5 (failure), 5-7 count, reps to failure, 5-7 count...repeat until hitting another 5 reps (10 reps total)

-feet mid platform about a foot apart with toes out

-constant tension on initial reps of each set

-torture




Leg Extensions
3 sets of 20

-1 sec flex



DB Stiff Legged Deads
4 sets of 12



I had a solid training partner for chest/shoulders today. We did a couple exercises that I hadn't done in a while for a nice change of pace. I emailed Meadows today and he decided on my next program. I may get started tomorrow, but am undecided at this point.
 
I started a new program today with a back session. Here's a couple things that were done.


Meadows Rows: The workout began with these. I worked up with sets of 8 until I got to good working weight, then did 3 sets of 8 with it. One the 4th set, I went ape**** for 27 reps with the same weight.

[video=youtube_share;ep4RjrwL0wQ]http://youtu.be/ep4RjrwL0wQ[/video]




Rack Pulls: This was towards the end of the session. I worked up with sets of 5 until I could barely get 5 with good form. Here's the 1st 2 of 3 working sets(finished with 495x5).

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



Go Pats
 
I'd thought I was getting back to normal, but woke up feeling awful. I managed to tough out a leg session, but it was a challenge, feeling nauseous and light headed the entire time.


BB Back Squat (challenge set): These were done towards the end of my session, after a good amount of 20 rep sets of leg press. I worked up in weight (small increments) with explosive sets of 6 until speed was compromised. At that point I did one more set where I kept grinding out reps. I was hesitant to even attempt the final set due to how I was feeling, but it worked out alright (managed 17 reps and didn't puke or pass out).

[video=youtube_share;3qFa3rFtLTk]http://youtu.be/3qFa3rFtLTk[/video]
 
wasme said:
Hope you feel better man.
Click to expand...

Thanks wasme. Me too. I start prep in a month and don't want the progress I've made to take a big hit. Calories won't be anywhere close to where I'd like them today.
 
Swolbraham said:
When's the date for your show?
Click to expand...

Good question. It hasn't been announced yet, but its in May. It's usually at the beginning, but last year they pushed it back a few weeks when the show was 5 weeks out because Cutler was out of the country.
 
Actually, its finally listed as May 23rd. Plenty of time for shredded glutes. :)
 
I planed on hitting legs tonight, but wouldn't have had the time to get everything accomplished. A quick arm session was done instead. Pumps and vascularity were pretty intense with High volume used pre.


Here's a triceps exercise from tonight's session:

[video=youtube_share;QvPsKSTm44U]http://youtu.be/QvPsKSTm44U[/video]
 
I got in a couple solid sessions this weekend. Yesterday was legs, and chest/shoulders was today. I had a great training partner for legs, which brought the intensity to a very high level.


I finally feel like I'm getting back to normal. My appetite is coming back, which is a huge plus with my current caloric intake. Either way, I'm looking forward to a little less food when I start prep next month.
 
breezy11 said:
I got in a couple solid sessions this weekend. Yesterday was legs, and chest/shoulders was today. I had a great training partner for legs, which brought the intensity to a very high level.

I finally feel like I'm getting back to normal. My appetite is coming back, which is a huge plus with my current caloric intake. Either way, I'm looking forward to a little less food when I start prep next month.
Click to expand...

Glad things are coming around.. did you ever find out what was wrong?

Also, check pms
 
aceroni said:
Glad things are coming around.. did you ever find out what was wrong?

Also, check pms
Click to expand...

Thanks man. All I found out was that it wasn't the flu. I had labs done, but haven't heard anything back. Feeling pretty good now though.

Checked.
 
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