breezy's training, supplementation, and food log

I guess I misunderstood the idea of peri workout and took it as intra workout only. Do you find the intra workout nutrition to be very beneficial. I do make sure of my pre and post but haven't considered intra before reading Meadows stuff. Thanks Breezy
 
clown007 said:
I guess I misunderstood the idea of peri workout and took it as intra workout only. Do you find the intra workout nutrition to be very beneficial. I do make sure of my pre and post but haven't considered intra before reading Meadows stuff. Thanks Breezy
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Yeah, that's a pretty common mistake. I do find intra workout nutrition quite beneficial in my case. What really sealed the deal for me was comparing my last 2 contest preps, the first without all aspects of peri nutrition dialed in, and the second with everything on point. Without intra nutrition I had zero energy in the gym and literally was fatigued from loading plates on a bar. The next prep I was able to train 7 days per week for 13 weeks straight without seeing a big dip in training intensity. I didn't always feel great outside the gym, but if you can make it through a prep feeling good, you'll most likely step on stage with poor conditioning.

The type of intra nutrition (if any) that is right for an individual can vary based on the type of training they do. A lot of people really don't train hard enough to truly benefit from it. For someone doing Mtn. Dog training with enough experience to apply the right level of intensity, I think it can be a valuable tool.

If looking to start adding something intra, I'd start low and see how you respond. For example 30-40g carbs and around 15-25g EAAs/BCAA. Amino IV is a solid option for aminos and I'm not just saying that because I represent the company. One reason I prefer it is due to the high leucine content, which will help kickstart MPS. Whatever you go with, you would want to start sipping about 10-15 mins before training and continue to sip between sets for the duration of your workout. If you notice a difference in recovery, than there's no need to go up from there. You can also adjust the amounts used based on what's being trained (ex. more for legs/less for arms). If adding a carb source, you may want to try something like Gatorade powder first before trying more expensive options like highly branched cyclic dextrins. Gatorade may cause stomach issues at higher amounts, but most likely won't be an issue with around 40g CHO worth. Another option would simply be using EAAs/BCAAs intra, which could be beneficial as well.
 
Wow! Great information. I really appreciate the in depth explanation. I'm definitely going to give it a try with the intra BCAA and see how that goes.
 
clown007 said:
Wow! Great information. I really appreciate the in depth explanation. I'm definitely going to give it a try with the intra BCAA and see how that goes.
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No problem. Sounds good man, let me know how it goes.
 
Here's today's back session



Pull-Ups
2 sets wide
2 sets mid
2 sets close neutral
2 sets negatives

1 of each set:
[video]https://youtu.be/LZ_hUIWkl-0[/video]





Dragon Rows
2 sets of 12
2 sets of 10

I got these from Meadows who got them from Flex Lewis. I believe they will be included in my next program (final 3 weeks are still a work in progress), so I decided to give them a test run. They look similar to Meadows rows, but the range of motion is different and you can definitely feel the difference when doing them. Depending on how you stand they can hit the rhomboids and rear delts pretty well. I'd recommend giving them a shot if you have a seated calve raise machine that loads from the side.

[video]https://youtu.be/uWtC27SvVcI[/video]





Smith Row/Dead (alternating reps)
4 sets of 6/6

This combo was excellent. I made a last second decision to combine these and am very glad that I did.

[video]https://youtu.be/qiJunV6gYIs[/video]

I tried them in a traditional superset as well, but alternating reps was the clear winner (also did one set of alternating reps with constant tension/not letting weight bottom out)

[video]https://youtu.be/L7v91OGKS6A[/video]





DB Pullovers
3 sets of 8

-4 sec eccentric/concentric





DB Shrugs
4 sets of 10

- 3 sec flex/hold at top
 
Thanks for changing angles in the dragon row vid... I was just about to type a question - when you covered the answer doing so. They look good.
 
wasme said:
Thanks for changing angles in the dragon row vid... I was just about to type a question - when you covered the answer doing so. They look good.
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Yeah, I couldn't get a video from a very good angle, but here's Meadows doing them at a decent one. You can adjust your stance to put more emphasis on certain areas. I tried them with my feet close to parallel as well.

Invalid Link Removed
 
Really liked the Smith row/deadlift combination. I'd say the row would limit the weight a person could use, but it didn't seem to limit you!
Great work!!
 
My experience with intra carbs while cutting is that last time i used them, its hard to lose fat unless you have a separate cardio session away from your workout! I, however, do my cardio post weight training, and i think that the intra carbs hindered my fat loss from the cardio session. I may be completely mislead on this though, but that is my experience with intra carbs! Recovery and energy was greatly improved though!

No lean gaining is a different story...i love them while trying to pack on mass!

And plus, while taking EC stack pre training, intra carbs would also interfere with that also!
 
NattyForLife said:
My experience with intra carbs while cutting is that last time i used them, its hard to lose fat unless you have a separate cardio session away from your workout! I, however, do my cardio post weight training, and i think that the intra carbs hindered my fat loss from the cardio session. I may be completely mislead on this though, but that is my experience with intra carbs! Recovery and energy was greatly improved though!

No lean gaining is a different story...i love them while trying to pack on mass!
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People need to realize, the purpose of weight training is to improve performance, not fat loss. Fat loss will occur throughout the day as long as you're in a caloric deficit.

I know many people set up their program and peri-workout nutrition to only have carbs pre and/or intra to help keep intensity and performance up during weight training. Carbs intra-workout also don't have an negative effect on fat oxidation.
 
Thanks kbayne. I think I am more inclined to keep carbs mostly intra and post workout. I want the benefits of the carbs but continue to recomp.
 
clown007 said:
Thanks kbayne. I think I am more inclined to keep carbs mostly intra and post workout. I want the benefits of the carbs but continue to recomp.
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When cutting or looking to recomp and need to start dropping calories, I will keep carbs pre and intra rather than intra and post.

I just like pre carbs to help with training during the session where my body can really utilize the nutrients and will also help push me harder throughout the workout.
 
kbayne said:
People need to realize, the purpose of weight training is to improve performance, not fat loss. Fat loss will occur throughout the day as long as you're in a caloric deficit.

I know many people set up their program and peri-workout nutrition to only have carbs pre and/or intra to help keep intensity and performance up during weight training. Carbs intra-workout also don't have an negative effect on fat oxidation.
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100% agree. you don't weight train to burn fat, you weight train to build or retain muscle. that's goal #1 of training in a deficit imo.

And if i remember correctly, weren't intra carbs shown to help fat oxidation while you train?
 
Oh i agree too about weight training not meant for fat loss, but cardio is! I was just stating my experience with intra carbs in which i think hindered my fat loss due to my only cardio session was after my weight training. Hardly lost any weight, and then i decided to take out the intra carbs(put more carbs pre or post) and my weight started declining! Just my experience though...i might try it again though with lesser amount of carbs intra.
 
kbayne said:
When cutting or looking to recomp and need to start dropping calories, I will keep carbs pre and intra rather than intra and post.

I just like pre carbs to help with training during the session where my body can really utilize the nutrients and will also help push me harder throughout the workout.
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This too...i would rather have carbs pre workout than post! I am actually running a carbless postworkout right now! 96g of protein is the only thing i eat postworkout currently. I get ~65% of my carbs about an hour and a half before my training session!
 
NattyForLife said:
My experience with intra carbs while cutting is that last time i used them, its hard to lose fat unless you have a separate cardio session away from your workout! I, however, do my cardio post weight training, and i think that the intra carbs hindered my fat loss from the cardio session. I may be completely mislead on this though, but that is my experience with intra carbs! Recovery and energy was greatly improved though!

No lean gaining is a different story...i love them while trying to pack on mass!

And plus, while taking EC stack pre training, intra carbs would also interfere with that also!
Click to expand...

The cardio is still burning calories and can assist in fat loss assuming you're in a deficit. Everyone's different, but it's possible to get very lean without cardio as well. My last prep I don't think I did any cardio until the final 2 weeks and that was just some light walking in the morning (I burned more cals training hard 7 days per week than I would've walking on a treadmill thanks to having my nutrition set up so I could recover and maintain intensity). That said, I'm not against cardio and think it's great for health and a good tool to aid in fat loss.


Distilled Water said:
I should take a video of my workouts in this weight room.....hahaha

Btw kayaked like 3mi yesterday into a 15mph wind in a double kyak....my bis and back are a little smoked. Even the ride back w the wind at my back was a bitch bc the waves were so big
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Yeah, paddling for a good amount of time is a serious workout. I went on a 2 day canoe trip with a bunch of people and the girl I shared a canoe with decided that paddling was too hard after 10 minutes and she'd be better off just working on her tan lol. I was sore for a week+.

clown007 said:
Really liked the Smith row/deadlift combination. I'd say the row would limit the weight a person could use, but it didn't seem to limit you!
Great work!!
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Thanks man. I think most people would be fine keeping weight constant on both exercises, as the amount needed for the smith dead technique isn't much. If I were doing conventional deads, I'd be using more than twice the weight for the same amount of reps.

kbayne said:
People need to realize, the purpose of weight training is to improve performance, not fat loss. Fat loss will occur throughout the day as long as you're in a caloric deficit.

I know many people set up their program and peri-workout nutrition to only have carbs pre and/or intra to help keep intensity and performance up during weight training. Carbs intra-workout also don't have an negative effect on fat oxidation.
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Agreed. And you still have other parts of the day to create an environment that is favorable for fat loss if you choose.
 
wasme said:
Thanks for changing angles in the dragon row vid... I was just about to type a question - when you covered the answer doing so. They look good.
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Yup. I like this one too. We don't have this calf machine, but maybe one of the others are similar to try it on.
 
RegisterJr said:
Yup. I like this one too. We don't have this calf machine, but maybe one of the others are similar to try it on.
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If you have one that loads from the sides as opposed to the top it should work out.

Distilled Water said:
Didn't workout yesterday, ended up just getting really drunk and stuffing my face all day lol. Woke up at 100kg today (they have a scale in our room)
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Lol straight muscle homie . I spent the night surrounded by really drunk people per usual ha.
 
breezy11 said:
If you have one that loads from the sides as opposed to the top it should work out..
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I believe all of ours are top loaded. I have back today and I'll check.
 
booneman77 said:
Got a shrug machine? That would prob work as well.
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I looked all over the gym and didn't see anything comparable, but never looked at he shrug machine. Thanks man, that may be a good alternative.
 
Distilled Water said:
Hahahaha. Yeah I'm sure...good note is I'm wearing the same board shorts I competed in 2 yrs ago and they're lose in the waist!
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Another solid night of being sexually harassed that ended with seeing a guy get beat up outside in the pouring rain. Nice, I saw a pic in board shorts and was going to ask if you hit some physique poses ha.

RegisterJr said:
I looked all over the gym and didn't see anything comparable, but never looked at he shrug machine. Thanks man, that may be a good alternative.
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I've used a HS seated dip machine for rows as well. The range of motion will be different, but you can still get a solid rowing motion.
 
I did the chest supported T-bar today today to switch up the Meadows. We don't have a HS dip machine, either.
 
Here's today's chest/shoulder session (trained arms yesterday)


Chest Dips
3 sets of 15



Slight Incline DB Press
65x12
85x12
95x12
105x12
105x5, 70x5, 40x6

-constant tension
-worked up with sets of 12 until barely getting 12 with solid form. Plus a double drop set starting with the weight I left off with, using a 5 sec eccentric on all reps.



Incline BB Press
135x6
185x6
225x6
245x6
255x6

-constant tension (1 inch above collar bone to 3/4 *******)
-worked up with explosive sets of 6 until barely getting 6 with solid form



Machine Press
13
10
8

-full range of motion: pause in stretched position with a hard flex at *******
-used a weight that I thought was good for 10 reps and went to failure
-don't know weight used



Machine Flyes
3 sets of 10 + 5 partials

-big stretch hard flex on first 10 reps
-slow partial reps out of stretched position



Bent-Over DB Swings / Band Over and Backs
3 sets of 25/10



Seated Plate Laterals / BB Over and Backs
3 sets of 10 / 6-10
 
RegisterJr said:
I did the chest supported T-bar today today to switch up the Meadows. We don't have a HS dip machine, either.
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Nice. I like switching them up once in a while as well. Gotcha, the HS leg press machines are great for rows too, but I haven't seen them at many gyms either.
 
breezy11 said:
Nice. I like switching them up once in a while as well. Gotcha, the HS leg press machines are great for rows too, but I haven't seen them at many gyms either.
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We don't have near the HS stuff you do. Enough, though, to get in plenty of changes.
 
gokix811 said:
Is this the B-town bar scene?!
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I think it's the bar scene in most cities. There's usually not many fights at this bar, if any (not bad for 400-500 people), and some girls are very upfront and outgoing ha.
 
Distilled Water said:
All bars....my bar was yhe same way.

Did the fight start inside, or just bad luck?
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It was when everyone piled outside at the end of the night, and on the other side of the street, so not my problem.
 
booneman77 said:
Sounds like every bar I've ever seen anytime I went to philly.
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I bet. If you put 100's of people in one place, drinking until the early morning, there's a good chance that some people won't get along ha.
 
breezy11 said:
I bet. If you put 100's of people in one place, drinking until the early morning, there's a good chance that some people won't get along ha.
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Went there for New Year's Eve two years in a row a few years back. I've never seen so many angry people on such a happy night ha.

Both times you walked out of the bar at like 3am and it was just fights and cops as far as you could see every direction. Unreal.
 
For the Dragon Row... for those of us without the appropriate machine...

Could you not setup like a meadows row or barbell row but instead face the top of the bar? I realize hand placement should be perpendicular to the bar; so using a lifting strap around the bar and your palm, should create the hand position. The strap will not be the most comfortable as compared to the bar on the calf raise machine, but could work in a pinch.
The arc the weight travels is rather short so maybe an EZ Curl bar could be used to mimic the path of the weight.
Just thinking out loud, but will play with this tonight.
 
Yeah, give it a shot and see what you think. There are plenty of ways to do similar and solid rowing motions, so I wouldn't stress over recreating "dragon rows" perfectly. They're just a variation that Flex Lewis ("The Welsh Dragon") likes to do on a seated calf raise machine, and while I thought they were great, there's nothing too special about them compared to the many other ways you can effectively perform rows. Regardless of what is used for a rowing variation, you can adjust your stance, the angle that you bend over, the angle you drive your elbow up, etc. to alter where they're felt the most.
 
Some simple weight loss tips. :)

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gokix811 said:
Matt, have you ever considered doing your own series of the same sort?
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Not really, but now that I'm starting to put more focus on training/coaching maybe that's something I'd consider in the future.
 
I was short on time because I have a CPR/AED class tonight for recertification, but I got in a quick back session.


Away Facing Neutral Grip Pulldowns

-shoulder width
-30 sec rest
-started with sets of 15 and worked up in weight until failing to get 8 reps




Dragon Rows
4 sets of 8




Smith Row/Dead
5 sets of 6/6




Standing Rope Chest Pulls
15 (quick flex)
12 (1 sec flex)
10 (2 sec flex)
8 (3 sec flex)

-worked up in weight

I like these standing or seated (with cable set lower). You want to bring your elbows back wide as you pull the rope towards your chest with a hard flex. Thinking of someone placing a finger directly in the center of your upper/mid back and trying to squeeze it when fully contracted can help.

[video]https://youtu.be/Or99crqCC-s[/video]
 
NattyForLife said:
What is your profession?
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I worked in finance since college, focusing on a few different areas (fund accounting, pricing and derivatives, client operations) and am not a fan of any of them.
 
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