breezy's training, supplementation, and food log

[JaySlayer]

Breezy do you only use one intensity technique every two weeks or multiple I usually use two and rotate em every 2-3 wks besides that keep pumpin out great routines man I wish you were in NY

 

[breezy11]

Amazing! Thanks for the new set of workouts Breezy!
I'm going to do the Arm workout from your last week's workout and the legs of this new posting tomorrow! Can't wait!

No problem man.

Awesome. Let me know how it goes.

That's awesome, thanks Matt!

Thanks Simon.

Breezy do you only use one intensity technique every two weeks or multiple I usually use two and rotate em every 2-3 wks besides that keep pumpin out great routines man I wish you were in NY

I decided to keep the DC style rest-pause sets by themselves for the most part because they can be pretty brutal when done with the right level of intensity (added a few "easier" supersets). Other techniques are paired together and change every 2 weeks (with this current 12 weeks of training), which is something I picked up from Meadows and wanted to incorporate. Banded work currently isn't one of the cycled techniques, but can make an appearance at times. Thanks man.

 

[booneman77]

That's an amazing layout and detailed plan... Might have to give this whole plan a run after vacation in a few weeks.

 

[breezy11]

That's an amazing layout and detailed plan... Might have to give this whole plan a run after vacation in a few weeks.

Thanks dude. There's more to it than the different intensity techniques and how/when they're used, like changes in volume and frequency. These are only base days and training could potentially be up to 7 days per week, although most would stick with 4-5 (depending on recovery, extra days would first be added to put more focus on weak area(s), if one actually has enough overall muscle to truly have one). The first few weeks were pretty low volume, but still challenging. At this point, volume is getting towards the top end, and would then remain at its peak for a few weeks.

As with any program, a good amount of what you get out of it can depend on what you're willing to put in (effort-wise). Having the ability to work (or learn how to work) muscles efficiently can be a factor as well, and is something I put a lot of focus on with clients. Most can make solid improvements in that regard, and at a good pace, with some assistance.

I also wanted to mention that there is plenty of BB back squatting and a good amount of BB bench work (mainly incline) over the 12 weeks as well. I just felt that using things like leg press, hack squat, and smith for some of the "heavier" work would be a better alternative for all-out rest-pause sets, especially for someone who trains alone.

 

[Drolhunter]

Damn man I like your training philosophy! Big fan of stretching between sets too. I will definitely subscribe this log. Thank you for your work, it is appreciated.

In fact I'll give that latest leg workout a shot even though I have different program at the moment. Might even switch to this if it feels effective, been working out with my current one quite long. And yep, rest-pause is one of the best intensity techniques when training alone. I like forced reps but I have no training partner so rest-pause is a good alternative.

 

[breezy11]

Damn man I like your training philosophy! Big fan of stretching between sets too. I will definitely subscribe this log. Thank you for your work, it is appreciated.

In fact I'll give that latest leg workout a shot even though I have different program at the moment. Might even switch to this if it feels effective, been working out with my current one quite long. And yep, rest-pause is one of the best intensity techniques when training alone. I like forced reps but I have no training partner so rest-pause is a good alternative.

Thanks man. John Meadows, Dante Trudel, Milos Sarcev, and a few others have all had an influence on how I approach training. Speaking of stretching, I updated the training to include some loaded stretches on both chest and back work.

Cool. Let me know how it goes if you do. I include forced reps as one of the techniques, but try to give options for things that are tough to do on your own. One example would be "cheating" on the concentric portion of certain movements, followed by slow a eccentric (for about 3 reps at the end of a set).

 

[breezy11]

I did some cardio early this morning, which was the first time in a long time. Nothing crazy, just 30 mins fasted LISS on the bike with yhcl, caffeine, and SHIFT taken about 40 mins prior. I'll try to do the same 4-5 days per week for now, which could depend on how much sleep I'm able to get.

 

[breezy11]

I'll be training legs this afternoon.

 

[wasme]

I like Shift a lot, but takes my stomach some getting used to when I first start with the healthy dose of Forskolin. You take your yhcl all in one dose or split?

 

[breezy11]

I like Shift a lot, but takes my stomach some getting used to when I first start with the healthy dose of Forskolin. You take your yhcl all in one dose or split?

I'm a big fan as well. I used it during and coming out of a mini-cut and recently started up again for my second run. Thankfully, I don't experience any GI issues with a good dose of Forskolin, but you aren't alone there. Most do see improvements like you mentioned though. Starting low and building up the dose (or splitting the dose with SHIFT) could help avoid issues.

I take yhcl all at once, on an empty stomach (preferably fasted), 40 mins prior to activity. That's something else that I don't have any issues with; I could take 25mg with other stims (I'm not recommending this) and go to sleep if I wanted lol.

 

[wasme]

I'm a big fan as well. I used it during and coming out of a mini-cut and recently started up again for my second run. Thankfully, I don't experience any GI issues with a good dose of Forskolin, but you aren't alone there. Most do see improvements like you mentioned though. Starting low and building up the dose (or splitting the dose with SHIFT) could help avoid issues.

I take yhcl all at once, on an empty stomach (preferably fasted), 40 mins prior to activity. That's something else that I don't have any issues with; I could take 25mg with other stims (I'm not recommending this) and go to sleep if I wanted lol.

That's how I do it, slowly build up to 75-100mg a day.

As far as stims go, I'm in the same boat. When my son was playing AAA hockey (usually later at night), Id grab an XL coffee between the second and third, then head home after the game and have no issues with sleep. But maybe this tolerance is not such a good thing lol.

 

[Sam1985]

Here's the week of training (base days) that follows what was posted last week. Rest-pause sets are still the focus for intensity, which would change next week, and eventually return after cycling through a few other techniques. I haven't added any extra detail/instruction/video for those who might not be familiar with certain exercises, but most likely will at some point. Either way, I'd be happy to answer any questions.




Legs: 20 sets


Lying Leg Curls

Start with a few warm-up sets to loosen up and get blood moving. Do sets of 15 with strict form. Keep your torso pressed firmly into the pad and flex hard at the top of each rep.

Straight into

Leg Extensions

Start with a few warm-up sets here as well. Do 15 reps with strict form and a hard flex at the top. Hold the sides of the seat throughout each set to help keep your butt and low back pressed firmly into the pads.

6 work sets from 3 supersets




Hack Squats

I want you to take these down deep, pause for a 2 count in the hole, and then drive up hard to lock0ut. Work up with sets of 8, adding weight in small increments to each. When you get to a weight that you know you'll barely get 8 with, it's time for a rest-pause set. Take 15 deep breaths between each leg of the set and shoot for 14-18 reps.

*stretch your quads, hard, for 30 seconds each when finished

3 work sets




Front Squats

These will be tough after the previous exercise, so don't worry too much about the weight. Do 4 sets of 12 with constant tension. Drop down deep and drive up to about 3/4 lock0ut. If you don't have shoes with a heel, use 5lb plates for a little elevation.

*stretch your quads, hard, for 30 seconds each between sets

4 work sets




Walking Lunges

Let's hit these again this week, but change the approach. Use dumbbells or kettlebells for added weight, alternate your working leg each rep, and keep your chest parallel to your shins (to involve more hamstrings and glutes). Start with a tough 6 reps (per leg) using a 3 count eccentric, then drop the weight, pick up the pace, and continue to failure.

3 work sets




Barbell Stiff-legged Deadlift

Do 4 sets of 10 with constant tension. Get a good stretch at the bottom and come up to about 3/4 lock0ut. Use 25lb plates to increase the stretch/depth.

4 work sets









Chest: 14 sets / Shoulders: 10 sets


Flat Dumbbell Press

I want you to use a full range of motion this week. Pause each rep at the bottom for a 2 count before focusing hard on contracting your chest to drive the weight up. Work up in weight with sets of 10 until you can barely get 10 (with the mentioned technique). The last 3 sets should be pretty tough.

3 work sets




Incline Smith Press

This will be similar to last week, but with a bit more weight. Create a slight incline by placing a plate under one end of a flat bench or using an adjustable bench at its lowest incline. Take these down to a couple inches above your chest and press up to around 3/4 lock0ut. Work up in weight with sets of 12, 8, and 6. Now shoot for a rest-pause set of 10-14, using the weight you left off with. Take 15 deep breaths each time you rack the weight before continuing on towards your target reps.

*Perform a 60 second loaded stretch when finished: Hold dumbbells (about 20-35lbs) with a semi-neutral grip in the stretched position (bottom of pressing movement) while lying on a flat bench. Try to increase the stretch as you go.

3 work sets




Banded HS Flat Press

Use doubled red pro mini bands for added resistance. Do 4 sets of 6 with a 2 count flex/hold at peak contraction.

*If you don't have access to a HS machine, use any chest press machine with a pronated grip (add bands if you can).

*Perform a 90 second loaded stretch when finished: Hold dumbbells (about 20-35lbs) with a semi-neutral grip in the stretched position (bottom of pressing movement) while lying on a flat bench. Try to increase the stretch as you go.

4 work sets




Incline Dumbbell Flyes

Use a slight incline for these. Do sets of 12 with strict form, staying in a range where tension is high.

Straight into

Push-Ups

Take these to failure with a wide grip. When you can't perform a full rep, pump out some partials.

*Hold a micro mini band behind your back, stretching your chest for 2 mins when finished. Try to increase the stretch as you go.

4 work sets from 2 supersets




Rear Delt Machine Flyes (reverse pec deck)

Start with a pretty tough set of 30, and then add a little weight for a set of 20. Flex for a split second on each rep. Now add another 10lbs and hit 40 reps...Get as many reps as you can with solid form, take 8 deep breaths, and then continue grinding away towards your target. Repeat until 40 reps are reached. We will consider this 4 work sets.

4 work sets




6 ways

Do 3 sets of 10. Don't lose focus on feeling your delts work throughout each range of motion.

Straight into

Spider Crawls

On the first 2 sets, work your way up and down the wall 3 times. For your third and final set, just keep going until you can't move another inch. Fight through the pain.

6 work sets from 3 supersets









Back: 20 sets


Pull-Ups

I want you to do 6 sets total; 2 sets wide-grip, then 2 sets mid-grip, and then 2 sets close neutral grip. The goal is 8-10 reps (with perfect form) on the first set of each grip. So, if you need to add some weight or use assistance, please do. The second set with each grip will be done in a rest-pause style. Do as many reps as you can with solid form, rest for 15 deep breaths, and then rep out to failure. It's ok if form starts to slip a bit on the second leg of the set, but maintain it as best you can. Take your time before moving on to the next grip.

6 work sets




Dumbbell Rows

You're going to do standard single arm dumbbell rows, but each rep should be done from a dead stop (let the weight sit on ground for a second before firing back up). Work up in weight with sets of 8 until you can barely hit 8 reps (with solid form). Stay tight, drive your elbow up/back, flex hard for a split second at the top, and lower the weight with a 3 count. Take small jumps in weight once it gets heavier, allowing for 3 tough sets.

3 work sets




Straight Arm Rope Pulldowns

Do 4 sets of 10 here. Keep your back tight, flex hard at the bottom, and control the weight on the way back up. Don't go too high on the eccentric, causing the loss of tension in your lats. As always, angle the top half of your body to where you feel these are most effective.

3 work sets




Single Arm Supinated Pulldowns

Set up single hand attachments on a pulldown station and grab them with a supinated grip. Tilt back slightly, keep your chest up, and drive one elbow straight down, flexing your lower back as hard as you can at the bottom. Let your non-working side stretch by continuing to hold the handle while you work the opposite side (if you don't have a dual cable pulldown, just rest your non-working hand on the leg pad). Do 4 sets of 8 reps.

4 work sets

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Rack Pulls

Let's finish big this week. Pulling from mid-shin level, start working your way up with sets of 3. Keep adding weight to your sets until you get to a tough triple. Now, the fun part; I want you to hit at least 10 reps using the weight you left off with. These will be singles with 6 deep breaths between each. Once you reach technical failure, call it a day. Remember, your back is fatigued at this point, so don't try setting any PRs. We will consider this 4 work sets.

*Perform a 2 minute loaded stretch when finished: Hang from the top of a rack while fully relaxing your body and letting your lats stretch. Use straps and a weight belt with a good amount of weight.

4 work sets









Biceps: 14 sets / Triceps: 14 sets


Rope Pushdowns

Do as many warm-up sets as you need to loosen up. For your work sets, pyramid up in weight with sets of 20, 16, 12, and 8 reps. Flex hard at the bottom of each. As soon as you finish the set of 8, take 6 deep breaths, and then continue grinding out reps with hard flex until failure. Now, take 10 deep breaths and hit as many reps as you can with constant tension (don't lock0ut). We will consider this 5 work sets.

5 work sets




Dumbbell Curls

After a few light warm-up sets, do 4 sets of 10. Use both arms at once, flex for a split second at the top, and keep your palms up throughout the entire movement.

4 work sets




Weighted Dips

Use either some chain around your neck or a weight belt for these. Do sets of 8 with constant tension. You don't have to take these super deep; find a range where tension is high and work it.

*If you don't have chain or a weight belt, use a very slow eccentric.

5 work sets




Hammer Curls

Do sets of 8 with hard flex at the top.

Straight into

Reverse EZ-Bar Curls

Do sets of 10 with a full range of motion and a 3 count eccentric. You shouldn't need much weight here.

6 work sets from 3 supersets




Lying Barbell Extensions

Lower the bar behind your head, pause for a second in the stretched position, and return up to just shy of lock0ut. Do 4 sets of 10 with strict form.

4 work sets




Machine Preacher Curls

Start with 3 sets of 6, flexing hard at the top for a 2 count and lowering with a 4 count. Now drop a good amount of weight for a final set of 20; just keep pumping, filling your biceps with blood.

*If you don't have access to a preacher curl machine, use a barbell.

4 work sets

-----

Hey Breezy,

Thanks for the workouts. I missed last weeks but have done three of the above workouts days this week, Back, Arms, Chest/Shoulders. Workouts ranged from 45-60 minutes. Took slightly longer to look a few workouts up and think of variances where no machine was available.

I have a lot of injuries and aside from one workout that aggravated my shoulder (existing injury) I was able to surprisingly complete all of them. It's a breath of fresh air these workouts. They're intense and isolate ridiculously well (i generally aim for mind-muscle connection but this is another level).

Much respect and thanks again!

 

[breezy11]

-----

Hey Breezy,

Thanks for the workouts. I missed last weeks but have done three of the above workouts days this week, Back, Arms, Chest/Shoulders. Workouts ranged from 45-60 minutes. Took slightly longer to look a few workouts up and think of variances where no machine was available.

I have a lot of injuries and aside from one workout that aggravated my shoulder (existing injury) I was able to surprisingly complete all of them. It's a breath of fresh air these workouts. They're intense and isolate ridiculously well (i generally aim for mind-muscle connection but this is another level).

Much respect and thanks again!

No problem Sam. It's great to hear that you've enjoyed the training. If you're ever looking for how to do a specific exercise or come up with a good substitution, I'd be happy to help.

 

[breezy11]

I thought this video was pretty cool. It features Meadows working on posing with Steve Weinberger (head IFBB judge) and Evan Centopani at Bev Francis Powerhouse Gym in 2014. Steve is a judge at competitions around here and was the one who told me that I'd be "banging my head against a wall in Physique" (for several reasons) and should move to bodybuilding. After hearing his (and Cutler's) feedback, my decision was made, as he's very well respected and brutally honest.

I thought the other videos in this series (Eat Coast Mecca) were pretty entertaining as well, if you want to check them out.


[video]https://youtu.be/Agkxr2jevSo[/video]

 

[breezy11]

Here's some more:

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[clown007]

Thanks for the vids! Amazing!

 

[breezy11]

Thanks for the vids! Amazing!

No problem man. I'm hoping they come out with more.

 

[breezy11]

One more:

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[gokix811]

Thanks! Really enjoyed Bev's interview.

 

[breezy11]

Thanks! Really enjoyed Bev's interview.

No problem! I thought it was pretty cool as well.

 

[Jiigzz]

Awesome stuff matt!!

 

[breezy11]

Awesome stuff matt!!

Yup, I agree. Could watch those all day.

 

[breezy11]

Here's the 3rd exercise of 6 from tonight's leg session.

BB Squats: I worked up with sets of 10, until I couldn't get 10. Sets went as follows:

135x10
185x10
225x10
275x10
315x10
365x10
385x10
405x10
425x7

I don't think that I'd gone that heavy in a while, which felt good considering that I'm dieting.

Final set:

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[breezy11]

Here's another week of training (base days). It's currently missing arm work, but I'll add it when I can. The intensity technique focus is no longer rest-pause and has moved to drop sets and iso-holds.





Legs: 24 sets



Lying Leg Curls

Start with 2-3 warm-up sets to loosen up and get blood moving. Once ready, pyramid up in weight with sets of 12, 10, 8, and 6. At the end of your set of 6, add a 10 second iso-hold about halfway up, and then immediately drop weight for a set of 6-8 with another 10 second hold at the end. Keep your torso pressed firmly into the pad and flex hard at the top of each rep.

4 work sets




Barbell Squats

Begin with a couple light warm-up sets of 10-12. Drop down close to parallel and drive up hard to lock0ut. As opposed to following a set rep scheme, just start working up in weight with sets of 10 until you hit a tough 6. After your set of 6, immediately drop to a plate per side and grind out as many reps as you can with constant tension; when you need to lock0ut, you're done. We will consider this 4 work sets.

4 work sets




Leg Press

You're going to pump out sets of 20 with constant tension. Place your feet low and about a foot apart on the platform. Use a feeder set if needed.

Straight into

Leg Extensions

Drive the weight up hard, flex/hold for a 3 count at the top, and then lower the weight with a 4 count. Do sets of 6 as described. On the 6th rep of your final set, maintain the flex/hold for as long as you can.

*Stretch your quads hard for 30 seconds each between sets and 1 minute each when finished.

8 work sets from 4 supersets




Seated Leg Curls

Do sets of 10 with solid from. Flex hard for a second on each rep, filling your hamstrings with blood.

Straight into

Dumbbell Stiff-legged Deadlift

Do sets of 8 with constant tension. Make these slow and controlled, really working the stretch.

8 work sets from 4 supersets








Chest: 13 sets / Shoulders: 12 sets



Incline Dumbbell Press

Place plates under one end of a flat bench for a slight inclne. Start working up in weight with sets of 10 and constant tension. Your final set will be when you can barley get 10 reps. After the 10th rep (of your final set), hold in the stretched position for a 10 count (just let the force of the weight stretch your chest). Now, drop a good amount of weight, shooting for 8 reps with a full range of motion, followed by a 20 count weighted stretch. You're not done yet...drop weight a second time, shooting for 6 reps with a full range of motion, followed by a 30 count loaded stretch.

3 work sets




Incline Barbell Press

Do a couple feeder sets to get to a weight that you can maintain for 4 sets of 6. Lower the weight with a 3 count to a few inches above your chest, and then drive up explosively to about 3/4 lock0ut. Considering the tempo used here, and the intensity of the previous exercise, don't be too surprised if you can't use a ton of weight.

4 work sets




Decline Smith Press

Set a sit-up bench at its lowest setting or place plates under one and of a flat bench to create a slight decline. Using constant tension, pyramid up in weight with sets of 16, 12, and 8. Start with a wide grip and bring it in a few inches on each set that follows (3rd set just outside of shoulder width). At the end of your set of 8, immediately go back to the weight that you started with, and rep out to failure.

3 work sets




Incline Cable Flyes

Set an adjustable bench between 2 cable towers, at about a 22 degree angle (cables set at ground level). Do 3 sets of 8 with strict form. Get a good stretch on the eccentric and flex hard for a 2 count on the concentric (at peak contraction). At the end of your final set, bring your arms up/in to where tension peaks, and hold for a 10 count.

*Once finished, hold a micro mini behind your back, stretching your chest for 1 minute.

3 work sets




Rear Delt Machine Flyes (reverse pec deck)

I want you to do 4 sets of 12 here. Perform each rep slow and controlled. Flex for a second in the contracted position, and focus hard on keeping tension high throughout the entire range of motion. On the 12th rep of your final set, hold in the contacted position for as long as you can.

4 work sets




Dumbbell Laterals

Do these standing. Use a fairly heavy weight that only allows for 3/4 reps. That said, don't go overboard and just start throwing weight up; a little momentum is ok as you fatigue, but maintain control. Do 4 sets of 8 like this. At the end of your 4th set, add 2 drops of 6-10 reps. If and when the weight gets light enough, switch to a full range of motion.

4 work sets




Dumbbell Front Raise

Use a seat with a back support for these. Move your butt forward a bit on the seat, so you have a slight lean back; this should help your delts contract right from the start of the movement. Hold the dumbbells with a pronated grip, raise them to around eye level, flex for 2 count, and then lower back down with a 3 count. Do 4 sets of 10 as described.

4 work sets








Back: 24 sets



One Arm Barbell Rows / Meadows Rows

Do a few feeder sets to get to a weight that is good for your first working set. Once ready, do 6 reps of One Arm rows on one side, then immediately do 6 reps of Meadows rows using the same arm. Now switch arms and do it again. Try to add a little weight (5-10lbs) to each of your work sets. You should be pumped and ready to drop by the end of these.

8 work sets from 4 supersets




Smith Bent-Over Rows

These will be done with constant tension this week (starting from a couple inches below knee level), so don't let the weight bottom out. Get your back tight, drive your elbows up, flex your entire back hard at the top, and lower the weight with a 3 count. Use an explosive concentric, but make sure you maintain solid form. Pyramid up in weight with sets of 12, 8, 6, and 4. After your set of 4, drop some weight, and then shoot for another 6-8 reps while maintaining the 3 count eccentric. Keep your lats tight at all times.

4 work sets




Dumbbell Pullovers

Do 4 sets of 8 here. Perform these slow and controlled; increasing, but not forcing the stretch as you go. Focus more on working your lats throughout the entire range of motion than the weight used, as the slower pace shouldn't require a ton of weight. At the end of your final set, hold where tension peaks (about halfway up) for an 10 count. Flex your lats as hard as possible, focusing on not letting your triceps take over during the iso-hold.

4 work sets




Seated Cable Rows

This is a new approach, which focuses on your upper back/traps. Use a supinated grip (palms up) right outside of shoulder width. You're going to lean forward a bit and pull back towards just below your chest (don't lean back on the concentric, stay forward). Get a decent stretch on the eccentric, and then pull your shoulders back while bringing your elbows to your sides. Flex hard for a second when fully contracted (if you can't you've gone to heavy). Do 4 sets of 10.

4 work sets

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Scapulae Stretch Pulldowns

You may have done these in the past, but it's definitely been a while. These are pulldowns with a heavy weight where you bring the bar to the top of your head. Use a wide pronated grip, straps to maintain grip, and the leg pads to help hold you down. Flex hard as you bring the bar to your head (try not to use your arms to move the weight), and then duck your head as the weight stretches you on the eccentric. The weight should be heavy enough that your butt starts coming off the seat at the top. These should feel great, especially after the scapular retraction on the previous exercise. Do 4 sets of 8.

*Once finished, move your grip towards the center of the bar (using straps), get your legs under the pads, and let the heavy weight stretch you for 2 minutes. Relax.

4 work sets

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Biceps: 14 sets / Triceps: 16 sets



Seated Dumbbell Curls

After a couple warm-up sets, pyramid up in weight with sets of 10, 8, and 6. Work one arm at a time (for example, the first set would be 10 right/10 left), supinate your wrist as you curl the weight up, and flex hard at the top. After your set of 6, drop some weight and shoot for another 6 reps per arm.

3 work sets




Barbell Drag Curls

"Drag" the weight up your body while pulling your elbows back, flex as hard as possible at the top, and then lower the weight back down. Keep the bar in contact with your body throughout the entire range of motion. Use a 3 count on each part of the movement (the eccentric, flex/hold, and the concentric). For the first set, do 8 drag curls, immediately followed by 5-6 standard curls. Add 10lbs to the second set for 6 drag curls and 3-4 standard curls. Now, add another 10lbs for 4 drag curls and 2-3 standard curls.

3 work sets

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EZ-Bar Preacher Curls

Do 4 sets of 8 here. Lower the weight under control and flex hard for a split second at the top. At the end of your final set, lower the weight about halfway to the bottom and hold for a 10 count.

4 work sets




Reverse EZ-Bar Curls

Do 4 sets of 12 with a full range of motion. Use a weight that you can hit your target reps with without cheating.

4 work sets




Rope Pushdowns

Star with a couple warm-up sets of 15-20. Once ready, you're going to do 8 sets of 10 with constant tension; don't worry about a hard flex at the bottom, just pump these out with solid form. Count to 20 after each set and then get back to work. Lower the weight as needed, to ensure that you hit your target reps on each set.

8 work sets




Weighted Dips

Let's hit these again this week, but pyramid up in weight and use a full range of motion. Use either chain or a weight belt for added resistance. Lower yourself under control and drive up hard to lock0ut. Start with a set of 15 using only your bodyweight, and then do sets of 12, 8, and 6 with added weight. Your set of 6 will include a drop set. If you are using a weight belt, just remove it and grind out as many reps as you can with your bodyweight. If using chains, remove half the added weight and shoot for 6 reps, then remove the remaining chain and continue to failure. All that said, if you can't hit 15 reps with your bodyweight, simply do 4 sets of bodyweight dips to failure.

4 work sets




Seated Overhead Rope Extensions

Place a seat with a back support facing away from a cable tower. Set the cable height so you can safely start and finish the movement, as well as get a good stretch at the bottom of the movement (if you have a partner, just have them hand you the rope). Extend your arms up to just shy of lock0ut and then slowly lower them behind your head. Do 4 sets of 10. At the end of your 4th set, lower your arms about halfway to the bottom and hold for a 10 count.

4 work sets

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[breezy11]

I added a video for the cable row variation.

 

[804]

Great stuff in here brother, I've been out way too long. I'm sure you're stoked to transition to bodybuilding.. But how are you going to increase the cals!?

 

[wasme]

I am looking forward to now running 3 weeks of your workouts, after Incinerator! Thanks Matt

 

[breezy11]

Great stuff in here brother, I've been out way too long. I'm sure you're stoked to transition to bodybuilding.. But how are you going to increase the cals!?

Thanks man. Yeah, eating can actually be the hardest part once you get to a certain weight/caloric intake. A lot of bodybuilders get stuck in the 200-225lb range (stage weight) for that reason. I'm going to be a lot smaller than I would've liked this show, but plan on having a productive offseason after. I got up to a solid weight this year, but was sick for months shortly after, and dropped a lot of weight quick. The plan is to get back that weight and hold it for months, so it won't be so quick to fall off when I start dieting.

I am looking forward to now running 3 weeks of your workouts, after Incinerator! Thanks Matt

No problem Simon. Look forward to hearing how it goes.

 

[breezy11]

Training has been updated to include arm work.

 

[Sam1985]

Thanks Breezy. Did the latest back session today. Can feel doms kicking in already.

Stretch during the last set was great.

 

[gokix811]

I'll definitely have to add those scapula stretches in after I get back from hiking Mount Washington!

 

[breezy11]

Thanks Breezy. Did the latest back session today. Can feel doms kicking in already.

Stretch during the last set was great.

Awesome, great to hear. No problem man.

I'll definitely have to add those scapula stretches in after I get back from hiking Mount Washington!

Nice. I did a good amount of hiking in NH when I was up there for school.

 

[gokix811]

Nice. I did a good amount of hiking in NH when I was up there for school.

Absolute beast of a mountain; it was a super challenging hike for me up to the summit. Busted a knee, sunburnt, but feeling very accomplished. View from the top was worth it and NH is absolutely beautiful

 

[breezy11]

Here's a new training video that was shot at my gym for MD.

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[breezy11]

Superset from toady's leg session.

HS Leg Press/Smith Squat: I worked up to a tough 8 on leg press for my working weight and kept weight constant on smith squats for 8 reps. 4 rounds were done. The tempo and constant tension on squats had my legs on fire.


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[breezy11]

Short thoughts: On Programming and "Imbalances"

-ALL PROGRAMS ARE IMBALANCED.

All of them, every single one

-Personal trainer group think has created this culture of supposed programming mandates and lore that a "balanced" program has to have

-2:1 pulling pressing ration, otherwise your rotator cuff EXPLODES. And you have kyphosis now. And upper cross syndrome. And some other word that sounds really ****ing cool and means youre ****ed up.

-that "mobilization" has to be included according to the definition in the article you read of the person you presume is making more money than you and they are popular so yeah. So lets spend 45 minutes doing that, otherwise we will break ourselves actually moving.

-That the smith machine will kill you. If you squat on it, row on it, lunge on it. That muscle will do nothing beneficial ever. In fact, its dangerous, because....something. It makes your body "dysfunctional", and your stabilizers atrophy automatically. And then you die.

-that "isolation" isnt "functional" and bodybuilding is dumb because "non functional hypertrophy" (also pulled from an article you read), because when has it ever been useful to build muscle on someones body?

-That an implement is the stupidest **** ever to use OMG. Until someone thats popular says I can use it, then its like really effective and a tool in the toolbox (can you tell I read only the most rightest articles)

So **** all that noise, lets deal with Reality

>>>The Foundational single principle of "programming" is creating a system/plan that balances and accounts for processes and opposing forces to achieve an outcome.

This applies to ANYTHING. A business, a building, an engine, etc

There is no system, there is no program, in which every single factor is equally focused upon and developed and maximized. Its impossible by every law that governs biology, physics, thermodynamics

There is no one entity/program that can be all things at once. If God needed a program, he wouldnt be god.

Hence, there are no rules of stricture that dictate what you can NEVER and must ALWAYS do.

-->There are principles, and implementation thereof will always vary depending on the SPECIFICITY of what you want to achieve

-So it follows, a program is designed and implemented on the contextual perspective of WHAT that program is intended accomplish.

And finally, without accounting for the CONTEXT,

criticism and boasting of "rules" that are not being conformed to according to populist dogma is by and large ****ing idiocy.

So guess what, when zealously agreeing with everyone about what you think is stupid makes you feel smarter and "goodly" about your training skillset,

Your definition of intelligence needs to seriously be redressed

~Close thoughts~

#elitefts #mountaindogdiet

-Alexander Cortes

 

[breezy11]

I'll try to post another week of the program that I'm working on, in the next couple of days. This week has a lack of mobilization, smith machine exercises, isolated non-functional bodybuilding movements, and implements some band and chain work...and somehow the guy it was created for is still alive and making fantastic progress towards his goal.

 

[clown007]

I'll try to post another week of the program that I'm working on, in the next couple of days. This week has a lack of mobilization, multiple smith machine exercises, isolated non-functional bodybuilding movements, and implements some band work...and somehow the guy it was created for is still alive and making fantastic progress towards his goal.

Been loving your programming Breezy! Thanks again for posting all this!!

 

[breezy11]

Been loving your programming Breezy! Thanks again for posting all this!!

No problem man. Thanks!

Edit: I just wanted to mention that a program like this isn't something that I'd have everyone that I train or will train do. Although, I'm lucky enough that most clients have been people with some experience who like to train hard, not all are looking to be bodybuilders or some other type of physique competitor.

 

[breezy11]

Here's another week of training (base days). The focus for intensity techniques is still drop sets and iso-holds.



Legs: 25 sets



Lying Leg Curls

Start with 2-3 warm-up sets to loosen up and get blood moving. Once ready, do 4 sets of 10. At the end of your 4th set, add 2 drops of 8. On the 8th rep of the 2nd drop, perform a 15 count iso-hold about 1/3 of the way up.

4 work sets




Leg Press

Start working up with sets of 10, using constant tension. Add a plate per side to each set until you can just tough out 10 reps. Immediately following your final set of 10, remove a plate per side and hit 7 reps (pause/lock0ut if you have to). Keep repeating until you are left with a plate per side; at that point just keep pumping out reps until failure.

*If you get to a point where 7 reps is pretty easy (before final leg of drop set), slow down the tempo to increase difficulty.

*Stretch your quads hard for 1 minute each when finished.

4 work sets




Leg Extensions

Do sets of 10 with strict form and a quick flex at the top of each rep.

Straight into

Smith Squats

These should be done with constant tension and your feet out in front of the bar. Do sets of 6 with a 3 second eccentric, a 1 second pause around parallel (where tension peaks), and a 3 second concentric. After your 6th rep on the final set, count to 15, and then drop to where tension peaks for a 15-20 count iso-hold. These won't require a ton of weight.

*Stretch your quads hard for 30 seconds each between sets.

8 work sets from 4 supersets




Leg Extensions

Do sets of 10 with strict form and a quick flex at the top of each rep.

Straight into

Walking Lunges

Use dumbbells or kettlebells for added weight, alternate your working leg each rep, and keep your chest/head up. Do a tough 8 reps per leg, slow and controlled. After the 8th rep on your final set, drop the weight, and continue to failure.

*Stretch your quads hard for 1 minute each when finished.

6 work sets from 3 supersets




Barbell Stiff-legged Deadlift

Do 3 sets of 12 with constant tension. Get a good stretch at the bottom and come up to about 3/4 lock0ut. Use 25lb plates to increase the stretch/depth.

3 work sets







Chest: 14 sets / Shoulders: 11 sets



HS Flat Press

Use doubled red pro mini bands (only one band on each side, but doubled) for added resistance. After a few warm-up sets, do 4 sets of 8. Flex hard for a second at lock0ut and control the eccentric portion of the movement.

4 work sets




Incline Barbell Press

Work your way up with sets of 10, using constant tension. Lower the bar under control to a few inches above your chest, and then drive up explosively to about 3/4 lock0ut. Your final set will be when you fail to hit 10 reps, and the last 3 sets will be your work sets.

3 work sets




Flat Barbell Press

I want you to use some chains here, about 40-50lbs per side. Find a weight that you can maintain for 5 sets of 5, using the following approach. Lower the weight with a 3 second eccentric, pause for a second just above your chest, and then drive up hard to lock0ut.

*If you no longer have access to chains, pause for a 2 count above your chest.

5 work sets




Dips

Angle yourself to focus on your chest and use a cheater machine to help maintain form. Get a deep stretch at the bottom and come up about halfway to the top. Pump these out to failure in the 12-15 rep range. Do 2 sets.

2 work sets

*Once finished, put a micro mini behind your back and stretch your chest for 1 minute.




Bent-Over Dumbbell Laterals

Do sets of 15 with strict form. Flex your rear delts for a split second at the top. Control the weight and try to maintain tension throughout the entire range of motion.

4 work sets




Dumbbell Laterals

Do these standing, using a weight that you can normally get a about 15 strict form reps with. For your first 5 reps, hold/flex at the top for a 3 count and use a 3 count on the eccentric as well. Now, pick up the pace, and hit an additional 6 reps with a quick flex at the top. Try to maintain solid form throughout the entire set, but it's ok if you need a little momentum on the last couple reps. Do 3 sets as described.

3 work sets




Standing Reverse Machine Press

Try to find a shoulder press machine that allows for these (video example below). If you don't have one, do them from a seated position. Start from a seated position and raise your arms up as you get in a standing position. Lean forward and drive up hard to lock0ut. Duck your head on the concentric and flex your delts/traps at the top. Do 4 sets of 8.


*If you don’t have a machine that you can do these on (standing or seated), just do seated dumbbell presses with a hard flex at the top.

4 work sets

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Back: 20 sets




Chest Supported T-Bar Rows

Use a pronated grip, tuck your elbows a bit, and target the meat of your lats. Remember to stay tight and focus hard on the mind-muscle connection; don't turn these into a full body exercise. Flex hard for a second when fully contracted and control the eccentric. Do a few warm-up sets of 8 to get to a good working weight. Once there, do 4 sets with that weight. At the end of your final set, flex the crap out of your lats while holding in the contracted position for as long as you can.

4 work sets




Dumbbell Rows

You're going to do standard single arm dumbbell rows with the support of a flat bench. So, keep one leg and hand on the bench, and the foot on your working side on the ground. Work up in weight with sets of 10 (10R/10L) until you can barely hit 10 reps with solid form. Stay tight, drive your elbow up/back, flex hard for a split second at the top, and lower the weight under control. Your final set of 10 will include 2 drops. On the first drop, shoot for 8 reps with a 1 count flex at the top and a 3 count eccentric. For the second drop, shoot for 5 reps with a 2 count flex and a 4 count eccentric. We will consider this 4 work sets.

4 work sets




Dumbbell Pullovers

The tempo used here will be just like last week, but you’re going to add a couple more reps per set. Perform these slow and controlled; increasing, but not forcing the stretch as you go. Focus more on working your lats throughout the entire range of motion than the weight used, as the slower pace shouldn't require a ton of weight.

4 work sets




Neutral Grip Pulldowns

Use a close neutral grip attachment for these. Keep your chest up, drive your elbows straight down, and flex hard at the bottom. Do 4 sets of 8 with an 8 count hold in the contracted position on the final rep of the last 2 sets.

4 work sets




Rack Pulls

Pull from mid-shin level on these. Do a few feeder sets of 4 to get to a weight that you can maintain for 4 sets of 6. Perform the concentric as explosive as you can and flex your entire back hard at the top. After your 4th set of 6, immediately drop to a plate per side, slow down the pace (about a 2 second concentric, 2 sec flex, and 3 second concentric) and grind out constant tension reps to technical failure. Don't let the weight bottom out on the drop; stay tight throughout the entire range of motion.

4 work sets

*Once finished, hang for 2 minutes from the top of the rack with the help of straps and added weight from a weight belt. Fully relax your entire body.







Biceps: 14 sets / Triceps: 12 sets



V-Bar Pushdowns

Start with a few warm-up sets to get blood moving. Once ready, pyramid up in weight with sets of 20, 15, 10, and 6. Flex hard at the bottom of every rep. At the end of the set of 6, add 2 drops; the first for 8 reps with a hard flex, and the second to failure with constant tension.

4 work sets




Incline Tate Press

Set a bench to a 45 degree angle for these. Slowly bend your arms in until the outside head of each dumbbell touches your chest, pause for a second, and then press back up to lock0ut. After a warm-up set to get the hang of the movement, do 4 sets of 8.

4 work sets

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Decline Lying EZ-Bar Extensions

Use a sit-up bench at its lowest setting or prop up one end of a flat bench to create a slight decline. Slowly lower the bar behind your head, as you feel your triceps stretch. Pause for a second at the bottom and return up to just shy of lock0ut. Do 8 reps like this, and then transition to a JM Press to extend the set for another 4 reps. For the JM reps, lower the bar towards your chin, then press straight up (the bar should move in a straight line, up and down).

4 work sets




Dumbbell Curls/Hammer Curls

This is a superset that I got from Meadows (minus holds). Do a couple sets of curls to warm-up before getting started. Once ready, do 6 reps of curls, using both arms at once, your palms kept up, and a 3 second eccentric. Now, do 6 reps of hammer curls with the same weight, using both arms at once.

Straight into

Machine Curls

You can use any curl machine for these. Do 6 reps with a hard flex at the top of each. At the end of your last 2 sets, slowly lower your arms about 2/3 of the way to the bottom and hold for a 10 count. This combo will kick your ass, so don't be surprised if you need to lower the weight used.

8 work sets from 4 supersets

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Barbell Curls

I want you to do “heavy” sets of 10, which might not require a ton of weight after the previous superset. That said, use a weight that you can get 6-7 “clean” reps with, and then use a little momentum to finish off the set. Flex hard on every rep.

4 work sets




Reverse EZ-Bar Curls

You’re going to do 2 double drop sets. The goal is 8 reps with a full range of motion and solid form at each weight. For reference, I did 50x8, 30x8, and 20x8.

2 work sets

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[booneman77]

breezy11 when you put up these weeks, are they normally run for multiple weeks in a row before switching to the next "cycle" of weeks? Or do you go one week, next week, etc?

I'm thinking after my half marathon the first weekend in October I'm going to run these weeks you've posted up but was thinking of using each as like a 4 week cycle before moving on to the next?

 

[breezy11]

breezy11 when you put up these weeks, are they normally run for multiple weeks in a row before switching to the next "cycle" of weeks? Or do you go one week, next week, etc?

I'm thinking after my half marathon the first weekend in October I'm going to run these weeks you've posted up but was thinking of using each as like a 4 week cycle before moving on to the next?

For the 12 weeks of training that these are a part of, each session is only done once. The intensity techniques go in 2 week cycles throughout the 12 weeks as volume changes (started quite a bit lower than what I've posted). For example, the last 2 weeks have focused on drop sets and iso-holds, the previous 2 weeks were rest-pause, and the 2 weeks before that were forced reps and partials. The person running these base days is now training 6 days per week as well (secondary leg and back days).

You could try it how you described though; my client's next 12 weeks of training will probably be somewhat similar in structure (still thinking about it) with more focus on increasing strength with certain exercises.

 

[breezy11]

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[Ricochet247]

Thats awesome

 

[breezy11]

There's a new category in the NPC/IFBB next year, Classic Physique, which is based on both height and weight. It's similar to Bodybuilding, but the amount of muscle you can have is limited (I'd have to be under 200lbs), there's no most muscular pose, and you wear spandex shorts. The standards for men's Physique have also been changed (lowered); they want less muscle and more fat ("smoother" look)....great news for all the people who want to compete within their first couple months of training.

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[RegisterJr]

Heck yea, I can get my pro card immediately.

 

[NattyForLife]

There's a new category in the NPC/IFBB next year, Classic Physique, which is based on both height and weight. It's similar to Bodybuilding, but the amount of muscle you can have is limited (I'd have to be under 200lbs), there's no most muscular pose, and you wear spandex shorts. The standards for men's Physique have also been changed (lowered); they want less muscle and more fat....great news for all the people who want to compete within their first couple months of training.

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Is this for real?!

 

[breezy11]

Heck yea, I can get my pro card immediately.

I know a couple local guys that became Physique Pros within their first 2 years of lifting, and that was under current standards. It's obviously not that easy for most though.

Is this for real?!

Yup. Looks like Bodybuilding is continuing to die and they want everyone to have a place where they can compete. Could be great for some and suck for others. I just heard a current physique pro say that he doesn't fit anywhere anymore; already too big for the new class and doesn't want to shrink down or get softer. He'll probably work towards the 212 division in BB (physique pros could already cross over to BB in the IFBB).

 

[JaySlayer]

I'm definitely competing next year I personally don't think MP should change their criteria but of course changing it will bring in more competitors that barely have any years of training under their belt but of course the NPC/IFBB will be bringing in much more money due to these changes and new division that's what it's all about the moola

 

[breezy11]

I'm definitely competing next year I personally don't think MP should change their criteria but of course changing it will bring in more competitors that barely have any years of training under their belt but of course the NPC/IFBB will be bringing in much more money due to these changes and new division that's what it's all about the moola

Yeah, I'm sure money has something to do with the changes and new division. MP shouldn't change a ton (at least at the regional level); it'll basically be going back to the way it originally was before competitors started getting bigger and more conditioned. That said, they had to find a way to create more separation from MP and the new division. I wish they had just originally created "Classic Physique" (I'm guessing they don't call it classic bodybuilding because it's not as marketable) instead of MP.

The new division could be great for some MP guys with legs and some bodybuilders who just don't have the ability to get big enough to be competitive, especially at the national level. There will also be bodybuilders (and MP guys like the one I mentioned) caught in the middle, that don't have the size for the national level, yet would have to lose a decent amount of weight to compete in the new division. I could suck down for the new division from where I am now, but hope to grow past that possibility as long as I can remain healthy after my comp (unlike this offseason). I'm also not at a point in my training where I'd want to intentionally not add any muscle so I can compete in the new division. I'm interested to see what happens with it though and could consider it at some point in the future.