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breezy's training, supplementation, and food log

I trained legs this morning.


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





Banded Hack Squats (increasingly slow tempo)
1 warm-up set of 10
2 feeder sets of 4
4 work sets of 7-8
1 challenge set of 15

-constant tension

This is an intensity technique that I've been adding in for the last couple of months (first time with bands). Once I get to what I think will be a good working weight, I begin with a set using a 2 second eccentric/2 second concentric. The next set is 3sec/3sec, then 4/4, and 5/5. The first set or 2 isn't bad, but it gets very tough by the final work set (came up a rep short). After 4 sets with this technique, I picked up the pace for one additional set of as many reps as possible without locking out.

Part of sets 2 and 3, and all of set 4 + challenge set:
[video]https://youtu.be/mQ4O6CgJvK0[/video]





Bulgarian Split Squats
3 sets of 12




5-4-3-2-1 Leg Extensions
3 sets as follows: 5 sec hold + 5 reps, 4 sec hold + 4 reps.....

-30 sec stretch + 10 quad flexes per leg at the end of each set (alternated which leg I stretched/flexed first after each set)




GHR
4 sets of 8
 
I bet you wanted to fall over doing those Bulgarian split squats following your hacks!
 
Chest/Shoulders


Incline Cable Flyes
15
12
10
8




BB Flat Bench
135x10
185x10
205x10
225x10
245x9
225 + chains (35lbs each) x5
225 + chains x5
225 + chains x5

I worked up with sets of 10 using constant tension until failing to hit 10 without breaking form. Then I added chains to hit the pumped muscle with some heavier weight and a full range of motion.

Last 2 constant tension sets + last chain set:
[video]https://youtu.be/H_2SyZ2xj7U[/video]




Slight Incline Smith Press
225x15
225x15
225x15 + 20 count rest/stretch + 225x4 + 30 count rest/stretch + 225x3 + 30 count stretch

Part of final set (video cut off):
[video]https://youtu.be/4kfNU6GUKBg[/video]




Stretch Pushups
2 sets to failure




Bench Supported Bent-Over DB Swings/Band Pull-Aparts
3 sets of 25/10

[video]https://youtu.be/9wPskVpSi1Y[/video]



Band Over and Backs/Spidercrawls
3 sets of 20/3 times up and down wall
 
I was reading some info on mountaindog training and i read that he relies on incline press to really hit the mid delts....im assuming that is what i noticed in Your last chest/shoulder routine. Also do you usually do rear delt work during your chest/shoulder workout and at the end of your back workout?
 
NattyForLife said:
I was reading some info on mountaindog training and i read that he relies on incline press to really hit the mid delts....im assuming that is what i noticed in Your last chest/shoulder routine. Also do you usually do rear delt work during your chest/shoulder workout and at the end of your back workout?
Click to expand...

Yeah, I do a lot of incline pressing on chest/shoulder days, which gives the delts a decent amount of work. The majority of my shoulder specific work, focuses on rear delts and is done on chest/shoulder days.
 
Arms


Rope Pushdowns
2 warm-up sets
6 work sets

-started work sets with a tough set of 20, then kept doing sets with that weight and 30 secs rest between sets (went something like this: 20,16,14,12,10, 8)
-hard flex at bottom of each rep




Seated Dip Machine
2 warm-up sets
6 work sets

-I used the same approach that I did with pushdowns, starting with 15 reps.




Banded Smith Extensions
2 warm-up sets of 10
4 work sets of 8

-slowly lowered bar to nose, paused, an then pressed to around 3/4 lock0ut

[video]https://youtu.be/b20T89JUt1I[/video]




BB Curls (ascending sets)
1 warm-up set of 15
3 work sets of 50x8 + 60x6 + 70x4

[video]https://youtu.be/N-FuiUPTVsI[/video]




Incline DB Curls/Seated Hammer Curls
4 sets of 8/6

-rotating wrists at bottom of each rep before curling back up on the final 2 sets (opens up a big stretch in biceps)

[video]https://youtu.be/cIAurcVdF5s[/video]





HS MTS Curls
3 sets of 12

-hard 2 sec flex
-machine allows hands to be behind head when fully contracted
 
Legs

Kneeling Leg Curls
2 warm-up sets of 12
4 work sets of 10




Single Leg Machine Press
4 sets of 10

-constant tension, sitting upright, foot high on platform, deep reps, putting emphasis on hams/glutes




Banded Leg Press
-sets of 10/10 until barely getting 10/10
-feet close and toes out (duck stance) on bottom of patform x10 / feet close on middle of platform x10
-constant tension




5-4-3 Leg Extensions / Walking Lunges
4 rounds

[video]https://youtu.be/nFgeepV33xI[/video]




Cable Pull-Throughs
4 sets of 8
 
Back


HS MTS High Row
4 sets of 8



DB Rows
50x8
60x8
70x8
80x8
90x8 + 100x8 + 70x8 + 60x8

challenge set: After working up to a moderately tough weight with perfect form, I did one more set where I pyramided up in weight and then down. The goal was to maintain solid form throughout the entire set, so I didn't push the weight too much.

[video]https://youtu.be/bomtrigMBL8[/video]




Smith Rows/Deads
10/10
8/8
6/6

-alternating reps



DB Pullovers
4 sets of 10




Banded Chest Supported Rows
3 sets of 10

-These were done slow and controlled with elbows kept high and wide to focus on upper back.

[video]https://youtu.be/kY_Zpj-vjQY[/video]




Stretchers
4 sets of 10
 
Finally got around to trying out the constant tension smith deads you've been showing. Needed something to give my lower back a break as I got sloppy with my form last heavy dead day and it's been a bit sore.

These were perfect. Nice squeeze in the lats and hamstrings but nothing on the lower back.
 
booneman77 said:
Finally got around to trying out the constant tension smith deads you've been showing. Needed something to give my lower back a break as I got sloppy with my form last heavy dead day and it's been a bit sore.

These were perfect. Nice squeeze in the lats and hamstrings but nothing on the lower back.
Click to expand...

Glad you liked them. You can try them without really working your hams as well, if looking to focus solely on lats. Just keep your back tight throughout the entire range of motion and try to use it alone to move/control the weight. You can't use much weight with that approach, but it'll smoke your lats. I'm a big fan of the smith row/dead alternating rep combo now as well.
 
breezy11 said:
Glad you liked them. You can try them without really working your hams as well, if looking to focus solely on lats. Just keep your back tight throughout the entire range of motion and try to use it alone to move/control the weight. You can't use much weight with that approach, but it'll smoke your lats. I'm a big fan of the smith row/dead alternating rep combo now as well.
Click to expand...

Well since it was part of my lower body say I wanted to engage the hams/glutes as well but I did do a light set with your dead/row variation when I was warming up just to try. That's gonna be a fun addition at some point to a back day.
 
booneman77 said:
Well since it was part of my lower body say I wanted to engage the hams/glutes as well but I did do a light set with your dead/row variation when I was warming up just to try. That's gonna be a fun addition at some point to a back day.
Click to expand...

Gotcha, nothing wrong with that. Nice, I can't get enough and have been adding it to every back session lately.
 
I trained chest/shoulders on Sunday, took yesterday off, and hit arms today. I switched things up a bit and did giant sets for tris and bis.


Triceps: 4 rounds

-band pushdowns
-HS seated dip
-band pronated kickbacks
-machine overhead extensions

[video]https://youtu.be/Sl3Q0rRdXZE[/video]




Biceps: 3 rounds

-db curls
-bb drag curls
-hammer curls
-reverse ez bar curls

I thought about 4 rounds, but probably would've done "air curls" after the 3rd because my biceps were smoked.

[video]https://youtu.be/TkSJtXWZG9U[/video]
 
Your workouts are always informative and inspirational. I really appreciate that you record the exercises/ workouts as seeing them in action makes everything so much clearer.
 
clown007 said:
Your workouts are always informative and inspirational. I really appreciate that you record the exercises/ workouts as seeing them in action makes everything so much clearer.
Click to expand...

Thanks man, glad you're finding it beneficial. I know a lot of exercises, variations, or different techniques that are used can be tough to explain, so I try to include video when possible. This is very helpful when working with people online as well, as a good amount of what I do can end up in someone's training at some point. Without a video example, certain things can be confusing no matter how much detail I use when explaining them.
 
gokix811 said:
Instructions were unclear. Curled in the squat rack with band tension and tore bicep muscle!

lol :)
Click to expand...

Please don't hesitate to ask questions if anything is unclear. :)
 
Legs



BB Stiff-Legged Deads
135x10
225x10
275x10
315x10
365x10
385x10
405x4 (grip gave out) +2 (grip gave out)

Here's part of sets with 315, 365, and 405. The goal was sets of 10 until failing to get 10. The gym was very humid (back garage door open) and despite using straps, my left hand kept slipping at 405. I reset after my grip failed once, but it happen again after a couple more reps, so I called it quits. My hams still got plenty of work and that most likely would've been my final set anyways.

[video]https://youtu.be/na2pBRb8jT4[/video]



Lying Leg Curls
12
10
10
8
8

-30 secs between sets/weight didn't change





Smith Squats
3 sets of 225x25
225x8 + 315x6 + 20 sec rest + 315x3

-constant tension/deep
-feet out in front of bar/close stance

1 set at 225 + ascending/rest-pause set:

[video]https://youtu.be/hdfupJn9PHE[/video]




HS Split Squats
3 sets of 8

[video]https://youtu.be/BneM6HSt0Oc[/video]





Leg Extensions
3 sets of 12

-I started with a tough 12 with a 2 sec flex/hold at the top of each rep. For the 2nd set, weight was added and a 1 sec flex/hold was used. Weight was added to the 3rd set as well, but there was no hold at the top.
 
wasme said:
That workout looked grueling Matt - not too mention some very heavy stiff legged deads..
Click to expand...

Yeah, there wasn't a ton of work sets, but it was tough. I had to sit in my car for a few minutes and stare at nothing before leaving ha.
 
Back


Banded HS Unilateral Leg Press Rows
1 warm-up set of 8
4 work sets of 10

The contraction with these is outstanding. If lined up properly, you have no choice but to use a perfect rowing motion.

[video]https://youtu.be/xilIEykV5CM[/video]




Dante Rows
1 warm-up set of 10
4 work sets of 10

[video]https://youtu.be/KqgwpV6aG2M[/video]




Dead-Stop Smith Rows
2 feeder sets of 6
4 work sets of 6 + drop with constant tension on final set

4th set:

[video]https://youtu.be/TCZU_e91jtM[/video]




Decline DB Pullovers
3 sets of 12

[video]https://youtu.be/MiOUrGb8BIk[/video]
 
Assisted Pull-Ups
4 sets of 8

-sternum up, slow eccentric/concentric with pause at top

[video]https://youtu.be/8E68TL8Qvi8[/video]




Prone Upper Back Cable Rows
4 sets of 10-12

[video]https://youtu.be/ciTnfme0_Vw[/video]
 
gymwrenchwv said:
I'm the only dude in my last the gyms doing dc db pull overs. Glad I'm not alone on that
Click to expand...

It's a good option. I do flat the majority of the time, but like to hit them from a different angle once in a while.
 
I have never felt pullovers anywhere that I'm supposed to... never in my chest, never my lats. I only ever get tired triceps ha
 
booneman77 said:
I have never felt pullovers anywhere that I'm supposed to... never in my chest, never my lats. I only ever get tired triceps ha
Click to expand...

Have you tried them laying on a bench, as opposed to across one? This can smoke your lats if executed properly. One common mistake is using too much weight and that's when triceps start being worked. 35-40lbs is honestly a good place to start (I know a SHW competitor that sticks with 40lbs). You want to keep your lats tight throughout the entire range of motion, arch your back slightly, stay in a range where tension remains high (stop the concentric portion of the movement around the top of your head), and focus on only using your lats to move/control the weight. It can take a few tries to get the right technique and weight, but it's obvious when you do.
 
breezy11 said:
Have you tried them laying on a bench, as opposed to across one? This can smoke your lats if executed properly. One common mistake is using too much weight and that's when triceps start being worked. 35-40lbs is honestly a good place to start (I know a SHW competitor that sticks with 40lbs). You want to keep your lats tight throughout the entire range of motion, arch your back slightly, stay in a range where tension remains high (stop the concentric portion of the movement around the top of your head), and focus on only using your lats to move/control the weight. It can take a few tries to get the right technique and weight, but it's obvious when you do.
Click to expand...

I have not tried them flat on a bench and from the sound of it I used way too much weight (think I was using 50-60lb even). Only across/shoulders only on one. I'll have to give them another go based on this. Appreciate the tips.
 
booneman77 said:
I have not tried them flat on a bench and from the sound of it I used way too much weight (think I was using 50-60lb even). Only across/shoulders only on one. I'll have to give them another go based on this. Appreciate the tips.
Click to expand...

Invalid Link Removed
 
booneman77 said:
I have not tried them flat on a bench and from the sound of it I used way too much weight (think I was using 50-60lb even). Only across/shoulders only on one. I'll have to give them another go based on this. Appreciate the tips.
Click to expand...

No problem. Yeah, I started too heavy for this technique as well. I believe I jumped in at 80lbs and haven't made it back since figuring out how much more effective they felt with less.
 
Is the tempo for most lifts about a 1.5 sec concentric and eccentric? Seems most movements are nice and deliberate but not accentuating the negative.
 
clown007 said:
Is the tempo for most lifts about a 1.5 sec concentric and eccentric? Seems most movements are nice and deliberate but not accentuating the negative.
Click to expand...

I'll mix it up throughout the workout. A lot of the time I'll start with a nice rhythm (around 1.5 con/ecc) to get blood into muscle/warm-up joints/establish a strong mind-muscle connection, then use more of an explosive movement as the 2nd or 3rd exercise for legs, back, chest. After that, the tempo can vary quite a bit. Some recent examples of differing tempos are the pull-ups from yesterday (about 3 sec con and 4 sec ecc), hack squats (ranged from 2-5 sec on both ecc/con), leg press (3 sec ecc/1 sec con), and I used several different tempos for chest/shoulders this morning. I'll try to include the tempo when listing exercises more often, which I don't always do.
 
Amazing! Thanks Breezy
I was never concerned with tempo until recently and now I am loving the ways various tempos effect the muscles in different ways.
I've subscribed to your YouTube channel so I can see the form and tempo you are using in those particular sessions.
Great information!
 
clown007 said:
Amazing! Thanks Breezy
I was never concerned with tempo until recently and now I am loving the ways various tempos effect the muscles in different ways.
I've subscribed to your YouTube channel so I can see the form and tempo you are using in those particular sessions.
Great information!
Click to expand...

Yeah, using different tempos can be fun, challenging, and most importantly, effective. Nice, I need to do some major cleanup to the channel and organize videos into their proper playlists.
 
breezy11 said:
Yeah, using different tempos can be fun, challenging, and most importantly, effective. Nice, I need to do some major cleanup to the channel and organize videos into their proper playlists.
Click to expand...

That channel is gold i tell ya (if i dont find it on Meadows youtube, I find it on yours)
 
When someone is trying to improve a weak point in their physique (assuming they've trained long enough and built enough muscle to actually have one), the first thing that often comes to mind is increasing frequency and volume. However, the lack of progress is often due to a poor mind-muscle connection, limiting how well they can activate the muscle and get it to contract during different movements.

In my case, that weak point would be my chest (specifically upper), which I believe is mainly due to spending years focusing on strength and not worrying about whether or not my chest was being worked/firing efficiently on chest movements. I've been working on correcting this, and have made progress; however, I still have a lot of work to do. In an attempt to further improve my mm connection, I ran through a simple protocol today, which I found very helpful and plan to keep doing on a weekly basis (for now). I used some ideas from Alexander Cortes (he put together a much more elaborate protocol), which he came up with based on ideas from others as well.

First, I needed to find a way to stimulate the target muscle/improve its ability to contract and a movement that accomplished this (using a full range of motion). This movement most likely isn't something that you do regularly, as if that were the case, you probably wouldn't have a problem. For me, the movement that I found working well was a standing cable flye-press variation with cables set high and my upper body bent over at a specific angle (this could be different for everyone). Once that was established I did the following:


The 1st 2 sets are to maximize target muscle recruitment. The next 4 are to enhance fatigue/pump/"feel", creating more feedback that increases the "mind's" awareness of the target muscle.


-2 sets of 5, 15 count iso-holds when the muscle is at peak contraction (not necessarily at lock0ut).


-2 sets of 10 with a hard 2 second flex when fully contracted.


-2 sets of 12 with no pause (pumping style). Stretch target muscle after each set.



This lead to what was easily the strongest/fullest chest pump that I can remember experiencing. It's strength helped me realize just how much my ability to get my chest to fully contract has been lacking. The improved mm connection carried over to the exercises that followed as well. I'll be trying the same protocol for calves soon and hope to notice the same positive result.
 
breezy11 said:
When someone is trying to improve a weak point in their physique (assuming they've trained long enough and built enough muscle to actually have one), the first thing that often comes to mind is increasing frequency and volume. However, the lack of progress is often due to a poor mind-muscle connection, limiting how well they can activate the muscle and get it to contract during different movements.

In my case, that weak point would be my chest (specifically upper), which I believe is mainly due to spending years focusing on strength and not worrying about whether or not my chest was being worked/firing efficiently on chest movements. I've been working on correcting this, and have made progress; however, I still have a lot of work to do. In an attempt to further improve my mm connection, I ran through a simple protocol today, which I found very helpful and plan to keep doing on a weekly basis (for now). I used some ideas from Alexander Cortes (he put together a much more elaborate protocol), which he came up with based on ideas from others as well.

First, I needed to find a way to stimulate the target muscle/improve its ability to contract and a movement that accomplished this (using a full range of motion). It most likely isn't something that you do regularly, as if that were the case, you wouldn't have a problem. For me, the movement that I found working well was a standing cable flye-press variation with cables set high and my upper body bent over at a specific angle (this could be different for everyone). Once that was established I did the following:

-2 sets of 5, 15 count iso-holds when the muscle is at peak contraction (not necessarily at lock0ut).

-2 sets of 10 with a hard 2 second flex when fully contracted.

-2 sets of 12 with no pause (pumping style).

This lead to what was easily the strongest/fullest chest pump that I can remember experiencing. It's strength helped me realize just how much my ability to get my chest to fully contract has been lacking. The improved mm connection carried over to the exercises that followed as well. I'll be trying the same protocol for calves soon and hope to notice the same positive result.
Click to expand...

This is an awesome post. Something I tend to lose myself at times too. It's the days that I just go in the gym with no plan and no idea what weights I "need" that I end up having some of the best pumps be user I just think about the movement and muscle and not the weight or the reps.

I tried training like that (unplanned) all the time for a bit but it's so hard to measure progress that it became a bit dull. Perfect for every now and then though
 
clown007 said:
Amazing! Thanks Breezy
I was never concerned with tempo until recently and now I am loving the ways various tempos effect the muscles in different ways.
I've subscribed to your YouTube channel so I can see the form and tempo you are using in those particular sessions.
Great information!
Click to expand...

Ditto
 
booneman77 said:
This is an awesome post. Something I tend to lose myself at times too. It's the days that I just go in the gym with no plan and no idea what weights I "need" that I end up having some of the best pumps be user I just think about the movement and muscle and not the weight or the reps.

I tried training like that (unplanned) all the time for a bit but it's so hard to measure progress that it became a bit dull. Perfect for every now and then though
Click to expand...

Yeah, sometimes it can be tough to maintain a solid mm connection if you're always chasing a certain number. I haven't tracked weights for a couple years and it's actually lead to greater progress. I just make sure that I'm training hard with a weight that's challenging while maintaining solid form. I feel that the greatest "intensity" comes into play once learning the ability to push out those last couple tough reps without letting form break.

With the way my training is structured, the weight used on a particular exercise can vary quite a bit depending on how and when (in the session) it's performed, so tracking numbers isn't always a good indicator of progress. One week I might squat 405lbs for x reps, and the next week, 225lbs for the same amount of reps is just as challenging. That said, I have nothing against tracking weights and think it's a great tool to measure progress in many cases.


Sam1985 said:
Ditto
Click to expand...

Awesome. Good to see you around, man.
 
breezy11 said:
Yeah, sometimes it can be tough to maintain a solid mm connection if you're always chasing a certain number. I haven't tracked weights for a couple years and it's actually lead to greater progress. I just make sure that I'm training hard with a weight that's challenging while maintaining solid form. I feel that the greatest "intensity" comes into play once learning the ability to push out those last couple tough reps without letting form break; it's more of a skill and can take a long time to master (I'm still working on it).

With the way my training is structured, the weight used on a particular exercise can vary quite a bit depending on how and when (in the session) it's performed, so tracking numbers isn't always a good indicator of progress. One week I might squat 405lbs for x reps, and the next week, 225lbs for the same amount of reps is just as challenging. That said, I have nothing against tracking weights and think it's a great tool to measure progress in many cases.




Awesome. Good to see you around, man.
Click to expand...

I think my biggest issue is that I'm an engineering and thus a bit of a numbers/data guy naturally ha. I like to calculate progress as much as visualize and feel it. Definitely something that would change with the style of training you do though. I enjoy some measure of consistency but also like the freedom. It's always a work. Lately I've been trying to set more "open" rep ranges at times to help with that freedom. Something like 5-12 vs just 5 or 5-8 and then the same with a 12-20 vs 12-15 or 15-20. This gets me into the general desired pump or strength field but doesn't restrict me to such hard values.
 
Did anyone see the article posted about high reps were better for hypertrophy compared to low reps?

Also, im like breezy, i usually lift with a goal to keep a good mind muscle connection. I dont record my workouts either; for the past 4-5 months its been a freestyle everytime i go in the gym! Been working really well; i just make sure im working hard every workout! Simple as that! Also, im pretty sure i get some weird looks whenever i grab 12.5-15lb dumbellls to do DB skullcrushers while holding the bottom position for 5-10sec. Then i stand back up and my triceps are pumped from heck and back!!! Killer exercise!
 
I haven't seen the article, but will check it out.

People comment on the weights I use at times as well. I remember a man that was probably in his 70's coming over to tell me that he can curl more when I was using 20lb dbs ha.


Here's a couple exercises from this morning's arm session.


Rope Pushdowns: I have no problem getting my triceps to fully contract, but used an approach similar to what I mentioned doing for chest yesterday. My triceps were smoked by the end.

2 sets 5 with an 10 sec iso-hold about 2/3 of the way down (where I felt tension was high), then completing the rep with a hard flex.

2 sets of 10 with a 2 count flex at the bottom.

2 sets of 12, pumping style (loaded stretch after each set not shown)


1 set of each technique:

Invalid Link Removed




"Cheater Machine" Pressdowns: This is something I've been working into my sessions for the last couple of months. I did sets of 15, 12, 10, and 8.

Invalid Link Removed
 
breezy11 said:
I haven't seen the article, but will check it out.

People comment on the weights I use at times as well. I remember a man that was probably in his 70's coming over to tell me that he can curl more when I was using 20lb dbs ha.


Here's a couple exercises from this morning's arm session.


Rope Pushdowns: I have no problem getting my triceps to fully contract, but used an approach similar to what I mentioned doing for chest yesterday. My triceps were smoked by the end.

2 sets 5 with an 10 sec iso-hold about 2/3 of the way down (where I felt tension was high), then completing the rep with a hard flex.

2 sets of 10 with a 2 count flex at the bottom.

2 sets of 12, pumping style (loaded stretch after each set not shown)


1 set of each technique:

Invalid Link Removed




"Cheater Machine" Pressdowns: This is something I've been working into my sessions for the last couple of months. I did sets of 15, 12, 10, and 8.

Invalid Link Removed
Click to expand...

Next time you do standing tricep extension(any attachment), try using the Arnold arm blaster harness(if your gym has one)! It keeps your elbows perfectly symmetrical; you can also get a huge contraction in your tricep(especially in the long head area)!!
 
Hahaha what kind of bastardized pull down/over mess is that guy next to you doing in that first video???
 
NattyForLife said:
Next time you do standing tricep extension(any attachment), try using the Arnold arm blaster harness(if your gym has one)! It keeps your elbows perfectly symmetrical; you can also get a huge contraction in your tricep(especially in the long head area)!!
Click to expand...

My gym did have one, but I haven't seen it in a while. I'll look around.

booneman77 said:
Hahaha what kind of bastardized pull down/over mess is that guy next to you doing in that first video???
Click to expand...

Ha I didn't even notice. Interesting.


John Meadows IFBB Pro...as of a few minutes ago.
 
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