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breezy's training, supplementation, and food log

I trained legs last night and chest/shoulders tonight, both were secondary/pump sessions.


Here's what I did for legs:


Leg Extensions
300 rep extended set


Abductor
4 sets of 10

-felt great on very pumped quads


Adductor
4 sets of 10



Leg Press / Sissy Squats
4 sets of 10 / 6-8 + 5 singles, 5 partials, 10 sec iso-hold on final set

leg press: feet low on platform about a foot apart with toes pointed out (duck stance) / slow eccentric / pause at bottom / constant tension / focus on vastus lateralis

sissy squats: These are brutal, especially as a part of a superset. I started with sets of 8 but could barely manage 6 by the 3rd set. The 4th set included additional singles, partials, and an iso-hold

3rd set:

[video=youtube_share;eR_wKr9rgRc]http://youtu.be/eR_wKr9rgRc[/video]




Lying Leg Curls
6 sets of 8
 
No gym today. I've been feeling awful again and am heading to the hospital when I get out of work. I haven't had much of an appetite for the last week (was forcing down 6000cals though), and today I can't really eat at all. Hopefully, something gets figured out.
 
breezy11 said:
No gym today. I've been feeling awful again and am heading to the hospital when I get out of work. I haven't had much of an appetite for the last week (was forcing down 6000cals though), and today I can't really eat at all. Hopefully, something gets figured out.
Click to expand...

All the best man, I hope all is well! Keep us updated
 
Hope alls well buddy
 
breezy11 said:
No gym today. I've been feeling awful again and am heading to the hospital when I get out of work. I haven't had much of an appetite for the last week (was forcing down 6000cals though), and today I can't really eat at all. Hopefully, something gets figured out.
Click to expand...
maybe you have the mumps like every other hockey player ha. Hope it's nothing though.
 
Thanks guys. Hoping for the best.
 
Not much to update on. I'm not feeling great and spent the night at the hospital. Labs and a couple other tests were done, but they said more comprehensive testing needed to be done that they couldn't do. I went and had more labs done today and am hopefully seeing a GI doctor tomorrow. Hopefully something sticks out in the lab work or the GI doc has some ideas.
 
Here's some old school Meadows Squat footage (585 and 615). I would love to have access to that Tru Squat machine. :yup:

[video=youtube_share;q2KEExSyDHs]http://youtu.be/q2KEExSyDHs[/video]
 
I'm still not doing great and am back in the hospital. Extreme fatigue (along with other issues) has made it pretty tough to function for a while. Haven't trained in a week (wasn't much the weeks prior either) and weight is down quite a bit. Hoping something gets figured out soon.
 
Damn homie! Hope whatever is wrong gets figured out.
 
Sorry to hear that breezy, get well man.
 
Man, hope everything works out for you here soon. Get well
 
Breezy did you ever ask them if maybe they think you have gainzitis? Too many gainz? Too much man?
 
Get better soon Breezy man. Keep us updated!
 
Damn buddy hope you get to feeling better soon
 
I've been feeling somewhat better the last couple of days. I'm still not sure what the main issue is, but have ruled some things out with labs, CT scan, and ultrasound. I believe it's GI related and will be meeting with another specialist tomorrow.

I've lost 15lbs in the last couple weeks (low 230s now), but my appetite is coming back and I don't think that'll continue. Hopefully, I can add a few pounds back pretty fast. I haven't given up on competing in May and am starting prep the best I can. I should be training tomorrow.
 
Glad things seem to be getting better bro and that's ****ty you lost 15lbs!

Hope you get to 100% quick
 
hardwork25 said:
Are you getting any feedback on what it possibly could be?
Click to expand...

Not anything specific, but it looks like something GI related. I had X-rays of my abdomen this morning that the GI doc wanted done before doing anything else.


kbayne said:
Glad things seem to be getting better bro and that's ****ty you lost 15lbs!

Hope you get to 100% quick
Click to expand...

Thanks dude. Yeah, not too happy about it. I probably look worse now too lol, but losing the weight shouldn't be that big of a deal as far as competing goes.



I went to the gym and hit legs after the doc this morning. I was pretty tired, but felt alright once I got moving (dead now though). I'll probably be doing my own training for a while and switching to a Meadows program as my competition gets closer. He recommended that I use what he did for his 2013 Master Nationals prep as my base program ("Doomsday").



Seated Leg Curls
3 warm-up sets of 12-15
4 work sets of 8




Smith Lunge/Squat Superset
5 total sets of 8 (4R/4Lx2) / 8 with a drop on the final set

-weight increased each set (first couple considered warm-ups)
-added 45lb plates to the weight used for lunges on each squat set
-squats: wide stance, feet out in front, toes out, constant tension


Final Work Set: on the drop I started slowing down the eccentric and pausing longer in the hole

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


Smith Squat
-added 1 set of 315x12 with slow eccentric and pause in hole




Sissy Squat
3 sets of 8




Leg Extensions
3 sets of 30

-focused on top half of movement with a hard flex at the top

-added a little weight each set. 1st set was a tough 30. The following sets, did what I needed to keep hitting 30 (quick pause and/or assisted reps)




Lying Leg Curls
6 sets of 10

-final set: after final rep: 10 count + 10 second isotension + 10 count + 20 second isotension
 
804 said:
You bet man, had a busy year of life in general. Im back for good. Re-subbed haha
Click to expand...

Ha welcome back man.





I trained back this afternoon. Nothing too heavy, but a lot of rowing with different grips and angles.



HS Low Row
2 warm-up sets of 12
4 working sets of 8



Band Resisted HS Leg Press Rows
4 sets of 10

I hadn't done these in a while. I prefer using the unilateral leg press for single arm rows, but this machine is great as well.

[video=youtube_share;M5sBh41yuAM]http://youtu.be/M5sBh41yuAM[/video]




One Arm BB Row
3 work sets of 8

-worked up with sets of 8




Decline Straight Bar Pullovers
4 sets of 10

The advantage with these over a (MD style) DB Pullover is that you can keep constant tension on your lats through a greater range of motion. This setup works great for triceps extensions as well.

[video=youtube_share;u4OT0p7IEWM]http://youtu.be/u4OT0p7IEWM[/video]




Straight Bar Cable Rows
3 sets of 12

I decided to use the same dual cable machine to work upper back and traps.

[video=youtube_share;uwNvZoOOW3k]http://youtu.be/uwNvZoOOW3k[/video]





Wide Grip Lat Pulldowns
3 sets of 10
 
I got in a leg session this afternoon. Energy was decent and I was able to go pretty hard.


Lying Leg Curls
2 warm-up sets of 15
4 work sets of 12, 10, 8, 6 + 20 second isotension on final set



Leg Press
20 + 15 count + 20
10 + 15 count + 10
6 + 15 count + 6

-This is something I started using a few months ago. The initial reps are a tough set with constant tension (close to or actual failure on last rep), then I rest for a 15 count, and grind out the same number of reps I started with. The grinder reps may include short 5-7 second breaks, l0ckouts, or whatever is necessary to hit the target. 45lb plates are added to each set.


Leg Press cont.
-1 drop set using the weight I left off with (-1 plate per side). Starting with sets of 10, and increasing reps as the weight gets light enough (keep going until 1 plate per side)



Teardrop Busters
4 sets of 12

-no weight added to machine




HS Split Squats
4 sets of 10

[video=youtube_share;HsNs8nqpaFY]http://youtu.be/HsNs8nqpaFY?list=PLD5A37C01FC6 D4C0D[/video]



Leg Extensions
3 sets of 10 with a 2 second flex and controlled eccentric




Ham Killers
4 sets of 10




Go Pats
 
Ya it was pretty dope I will admit.

Heck of a game though!

We will see what happens tomorrow.
 
kbayne said:
Ya it was pretty dope I will admit.

Heck of a game though!

We will see what happens tomorrow.
Click to expand...

Yeah, closer than I would've liked.

I'm not sure who I want to win. Peyton probably isn't too excited about having to come to Foxborough (if they win).
 
breezy11 said:
Yeah, closer than I would've liked. I'm not sure who I want to win. Peyton probably isn't too excited about having to come to Foxborough (if they win).
Click to expand...

I don't think any Bronco or Broncos fan is excited about going there lol.
 
NattyForLife said:
Teardrop busters???
Click to expand...

It's an old Tom Platz move; sissy squats on a hack squat machine. I wouldn't recommend it if you don't have decent VMO development, and I'd only do them later in a workout, once your legs are fully warmed up.

second half of video
[video=youtube_share;BtNtW6CxqY8]http://youtu.be/BtNtW6CxqY8[/video]



Edit: here's a recent video, which made me decide to add them for the first time in a while

[video=youtube_share;T4baMWT8MLs]http://youtu.be/T4baMWT8MLs[/video]
 
804 said:
Nice work with the leg press banded rows! Very innovative bud
Click to expand...

Thanks man.

Here's a the single arm row on the unilateral leg press that I mentioned.

[video=youtube_share;7RPuZNWGhZY]http://youtu.be/7RPuZNWGhZY[/video]
 
Chest/Shoulders



Angled HS Incline Press with Bands

8 total sets (including warm-ups) working up in weight

I did the following at each weight used
8R/8L/8RL (starting around 45 degree angle)
8R/8L/8RL (starting around 90 degree angle)

Part of 3 sets: This is one of few exercises that I can really get my upper/inner chest to fire/contract fully, which is a major weakness for me. When I switch to both arms at once the full contraction carries over. I don't lock out, but get a hard flex on each rep. The 90 degree angle is a short range of motion, but it lights up exactly where my chest is lacking.


[video=youtube_share;5bYiZmC6194]http://youtu.be/5bYiZmC6194[/video]




Smith Incline Press
40
30
25
15
10
6
5

-constant tension
-started light and kept adding weight until technical failure at 5 reps





BB Flat Bench with Chains
5 sets of 5

-3 second eccentric, 1 second pause above chest
-used a weight that I could maintain for 5x5 with a couple reps left in the tank
-strong focus needed to keep using chest as much as possible (fatigue)

[video=youtube_share;BeFkGwM96-U]http://youtu.be/BeFkGwM96-U[/video]




Free Motion Flye to Flye-Press
2 sets of 10+5



Machine Rear Delt Laterals
1 tough set of 25
1 set of 50 using same weight as previous set (15 second breaks included to reach target)



Standing Machine Swings
3 sets of 25



Single Arm Rear Delt Pulls
4 sets of 10
 
Swolbraham said:
For the HS inclines do you usually always do one arm at a time or do you mix it up?
Click to expand...

I use both arms at once about 95% of the time. The only time I ever use one arm is when I'm sitting at an angle, like today.
 
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