HBCD & EAA/Peptapro log. Breezy & DW journey to ELITE

Had some stomach issues today around training which made things a bit tough but got through about 16 sets and some abs and called it a day. Diet changes are in full swing. 5 of my 8 meals contain carbs....yes I said 8.

I start eating at about 730 am and will stop about 11pm. I count my peri drink as two meals so it's more like 4 solid meals and 4 liquid. Calories are around 3,500 hundred for now. Probably move closer to 4,000 in 4-6 weeks and hopefully close to 5k as the new year tolls around and I'm 225-230 ;-)
 
DW, what's your routine look like in terms of frequency, what muscle groups you train together etc? Do you follow just a straight hypertrophy based plan or do you do some strength work as well?
 
wasme said:
Sorry to hear about your car Breezy.... great thread here guys.
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Thanks man. Hopefully, it'll be good to go tomorrow. I was worried that the radiator issue ruined the transmission as well, but I'm told it looks clean.

Swolbraham said:
DW, what's your routine look like in terms of frequency, what muscle groups you train together etc? Do you follow just a straight hypertrophy based plan or do you do some strength work as well?
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It's usually very similar to mine.
 
Swolbraham said:
DW, what's your routine look like in terms of frequency, what muscle groups you train together etc? Do you follow just a straight hypertrophy based plan or do you do some strength work as well?
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Breezy pretty much sum'd it up. I usually only hit chest once with a solo shoulder day (bc mine suck) and train anywhere from 6-7 days/ week now
 
I worked secondary legs with a focus on the quad sweep this morning. The session is a recent one from John, not my own planning.


Butt Blaster
2 warm-up sets
4 sets of 8

-1 second flex



Leg Press
worked up with sets of 10 until barely getting 10

-feet lower on platform, about 4 inches apart, toes out

-strict form to keep focus on vastus lateralis

Here's an example of the technique:

[video=youtube_share;bV3VVQG-sXw]http://youtu.be/bV3VVQG-sXw?list=UUmSEdfW3LpEKyLiCDWBD dVQ[/video]



Kettlebell Squat
4 sets of 10

-standing on aerobic steps

-toes out

-starting concentric portion of the movement slow, then accelerating through the rest of rep, flexing vastus lateralis (not easy, but definitely possible with solid MM connection) and glutes

3rd set: These started out fairly easy, but began getting tough on the 3rd set. They were a great set up for the next exercise as well.

[video=youtube_share;_c6UHi4nQ5s]http://youtu.be/_c6UHi4nQ5s[/video]



Smith Squat
4 sets of 8

-feet out in front with a close stance and toes pointed out

-constant tension



Lying Leg Curls / Band Good Mornings
3 sets of 8 /15

-good mornings: flexing glutes at top
 
breezy11 said:
Thanks man. Hopefully, it'll be good to go tomorrow. I was worried that the radiator issue ruined the transmission as well, but I'm told it looks clean. .
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Well that is a bit of good news anyway!

Nice comeback last night by the B's... and great penalty kill for the win.
 
breezy11 said:
I worked secondary legs with a focus on the quad sweep this morning. The session is a recent one from John, not my own planning. Butt Blaster 2 warm-up sets 4 sets of 8 -1 second flex Leg Press worked up with sets of 10 until barely getting 10 -feet lower on platform, about 4 inches apart, toes out -strict form to keep focus on vastus lateralis Here's an example of the technique: Invalid Link Removed dVQ[/URL] Kettlebell Squat 4 sets of 10 -standing on aerobic steps -toes out -starting concentric portion of the movement slow, then accelerating through the rest of rep, flexing vastus lateralis (not easy, but definitely possible with solid MM connection) and glutes 3rd set: These started out fairly easy, but began getting tough on the 3rd set. They were a great set up for the next exercise as well. Invalid Link Removed Smith Squat 4 sets of 8 -feet out in front with a close stance and toes pointed out -constant tension Lying Leg Curls / Band Good Mornings 3 sets of 8 /15 -good mornings: flexing glutes at top
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Pretty much the exact same workout for me today also. ^^^^
 
Happy Birthday Breezy!!
 
Happy birthday buddy
 
RegisterJr said:
Happy Birthday Breezy!!
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gokix811 said:
Happy Birthday Wishes, Matt!!! :)
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wasme said:
Happy Birthday Matt!
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Danb2285 said:
Happy birthday buddy
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booneman77 said:
Oh man a breezy bday. Happy bday bro.
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Thanks everyone

Swolbraham said:
it's my dad's bday too, happy birthday brother

any plans to celebrate? you seem like a nice steak dinner kind of guy
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Thanks man. No plans. I worked all day, trained light back, and then spent the night putting training together. I slept 3 hours and am currently cooking enough food to get me through 12 hours of work today. I did have some grass fed beef though. I eat 8-16oz everyday.
 
breezy11 said:
Thanks man. No plans. I worked all day, trained light back, and then spent the night putting training together. I slept 3 hours and am currently cooking enough food to get me through 12 hours of work today. I did have some grass fed beef though. I eat 8-16oz everyday.
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damn, that's mucho meat. your poor wallet from groceries.

i know for my dads bday we're going for italian on tuesday night, pasta for days
 
Swolbraham said:
damn, that's mucho meat. your poor wallet from groceries.

i know for my dads bday we're going for italian on tuesday night, pasta for days
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Yeah, eating is definitely expensive and time consuming. I cooked 24oz of chicken and 8oz of beef this morning and will need to cook more when I get home tonight. I think I'll have some brown rice pasta with beef, marinara, and onions/peppers. :thumbsup:
 
breezy11 said:
Yeah, eating is definitely expensive and time consuming. I cooked 24oz of chicken and 8oz of beef this morning and will need to cook more when I get home tonight. I think I'll have some brown rice pasta with beef, marinara, and onions/peppers. :thumbsup:
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No kidding...We cook 5-6lbs chicken and probably 5lbs turkey/beef at a time. Usually I cook Tuesday and she cooks Saturdays. Sh!ts a full time job almost.

Usually don't get as fancy as you, and I'm 100% jealous of it and sometimes stop t TJ at lunch and pick up veggies to add to a few meals.

I think I might switch to free range chicken? The last 6lbs I bought, after trimming and cooking, it cooked down I just under 3lbs. Pretty mad about that. I think it's $1.90/lb but that's really closer to $6/lb after it's trimmed and cooked down.
 
Distilled Water said:
No kidding...We cook 5-6lbs chicken and probably 5lbs turkey/beef at a time. Usually I cook Tuesday and she cooks Saturdays. Sh!ts a full time job almost.

Usually don't get as fancy as you, and I'm 100% jealous of it and sometimes stop t TJ at lunch and pick up veggies to add to a few meals.

I think I might switch to free range chicken? The last 6lbs I bought, after trimming and cooking, it cooked down I just under 3lbs. Pretty mad about that. I think it's $1.90/lb but that's really closer to $6/lb after it's trimmed and cooked down.
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I usually just cook enough for a day or two and when at home, I cook fresh meals.

I keep it pretty simple at work, but do little things for variety and to make the food delicious.

These are today's chicken meals for while I'm working (2 are gone now). Each has 8oz and about 1.5 cups broccoli. 2 have red palm oil and the other has coconut oil. The red palm chicken has either Sweet Baby Rays Buffalo or a cajun sauce (both no carb/low cal). The coconut chicken has sriacha. There's also a TJ's turkey meatball in each, because they're delicious. Dicing/mixing everything up makes it a lot more enjoyable than eating a plain chicken breast with broccoli on the side. I'd have jasmine rice and no added fat in at least one of these meals if it was a training day.


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I get free range occasionaly, but am not sure how the weight differs after cooking compared to the standard chicken breasts. It's been a while because I'm spending a fortune on gfb. Since the chicken is low fat, buying organic isn't as big of a concern for me.
 
Swolbraham said:
Damn what are your macros / kcals looking like breezy for training and rest days?

And I gotta try those TJ meatballs
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I'm currently at 5000 cals on off days (which aren't too often) and anywhere from 5500-6500+ on training days.

Yeah, they're really good. I added 3 to my gf beef and brown rice pasta last night. I usually save this meal for post workout on a leg day.

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wasme said:
Good looking food right there!
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Thanks man. I've got the same thing going on today (working), but have one container full of jasmine rice, lean gfb, and broccoli.


I trained arms this morning and will try to post an update later tonight.
 
Swolbraham said:
5,000 on off days... I wish lol one day!
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Haha everyone says that, but I think they might change their minds after a couple days. There's no IIFYM involved in that 5000 calories either.

NattyForLife said:
Hey breezy, do you bulk cook your pasta and rice?
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Nope. I usually eat the pasta once a week (its not too bad though, ingredients are organic bown rice and water), and the rice cooks in 3 mins in the microwave (TJ's Organic Jasmine Rice). I don't really bulk cook anything.
 
breezy11 said:
Haha everyone says that, but I think they might change their minds after a couple days. There's no IIFYM involved in that 5000 calories either.
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Yep...until they stare down back to back 8-10oz chicken w 2 cup rice meals lol

Like Mikey says "I don't know who the **** likes to wake up to eating 12 egg whites, 3 whole eggs and 2 cups brown rice!? Who the **** says they can't wait to eat 2 cups of quinoa...,no buddy! 6k cals/day sucks!!!!!

Wish I would have videoed that rant..lol
 
Swolbraham said:
I'm ok with that tbh, I've become quite the bargain hunter. And Costco and I are best friends now
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Same here. Bargain shopper extraordinaire. I'd love to eat all day ha. I think about it anyways.

As for the foods... My fav food is literally plain grilled chicken ha. I'd do alright since I totally enjoy boring and the same things. 95% of my meals have been the same for years with the occasional fun items thrown in.
 
Distilled Water said:
Yep...until they stare down back to back 8-10oz chicken w 2 cup rice meals lol

Like Mikey says "I don't know who the **** likes to wake up to eating 12 egg whites, 3 whole eggs and 2 cups brown rice!? Who the **** says they can't wait to eat 2 cups of quinoa...,no buddy! 6k cals/day sucks!!!!!

Wish I would have videoed that rant..lol
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Lol well, it looks like it's paying off. His pic from yesterday is pretty ridiculous.


wasme said:
I need that metabolism ... damn!

What a sweet win last night. Love when we beat the Leafs!
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I'm just trying to grow. :)

Missed the game, but heard it was good. Go B's!


gokix811 said:
I giggle every time.

What are these?
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Ha your gym probably has a similar machine. My gym has one with "Butt Blaster" written on it in big letters.

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Quick question DW or breezy! Drinking eggwhites from a carton? Go or no-go?? Ive done a little research on it, and some say its not bioavailiable and some say it is! Also i read something that says it can cause a biotin deficiency due to the avidin! Ive thought about adding about 1/2 cup to my morning protein shake.
 
NattyForLife said:
Quick question DW or breezy! Drinking eggwhites from a carton? Go or no-go?? Ive done a little research on it, and some say its not bioavailiable and some say it is! Also i read something that says it can cause a biotin deficiency due to the avidin! Ive thought about adding about 1/2 cup to my morning protein shake.
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I get egg whites shipped from egg white international. I buy the half gallon and use the pump. 100% bioavailability and no avidin. I take a plain 16 oz water bottle drink some from it add 4-5 pumps and two squirts of my favorite mio.
 
NattyForLife said:
Quick question DW or breezy! Drinking eggwhites from a carton? Go or no-go?? Ive done a little research on it, and some say its not bioavailiable and some say it is! Also i read something that says it can cause a biotin deficiency due to the avidin! Ive thought about adding about 1/2 cup to my morning protein shake.
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I drink them (with protein powder) a couple times per week and know a ton of people who do as well. I think as long as they're pasteurized it's not a big concern.
 
I trained legs this morning. After a couple unplanned rest days last week, it felt like it'd been forever since training them.


Lying Leg Curls
x15 (warm-up)
x15 (warm-up)
x15 (warm-up)
x15
x12
x10
x8 -> drop x8 -> drop x8 reps

-worked up in weight with a double drop on the final set



HS Leg Press
worked up with sets of 10 until failing to get 10



Walking Lunges w/Chains
1 chain x20 steps per leg
2 chains! :) x15 steps per leg
2 chains -> drop 1 chain -> drop bodyweight to failure
2 chains -> drop 1 chain -> drop bodyweight to failure


part of 3 and 4th sets:

[video=youtube_share;p7qQACW21x8]http://youtu.be/p7qQACW21x8[/video]




Banded Leg Extensions
x15 (warm-up)
x15 (warm-up)
x10
x10
x10 -> drop x8 -> drop x8 + iso-hold

-working up in weight

drop set:

[video=youtube_share;avSvHUOsG84]http://youtu.be/avSvHUOsG84[/video]




Backwards Sled Pull
3 rounds with 45 seconds rest between each
 
Here's an exercise from earlier in the week that I used to work my upper back. The key here is to bring your elbows up high and wide. These don't require a lot of weight to get the job done. I believe this was a warm-up set and working sets were done with 60lb dbs.

[video=youtube_share;43iVxiAfplA]http://youtu.be/43iVxiAfplA[/video]
 
Swolbraham said:
How's the shoulder holding up DW?
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Feels good. Elbow is still a but weak. Had to back off a little on today's workout

breezy11 said:
I drink them (with protein powder) a couple times per week and know a ton of people who do as well. I think as long as they're pasteurized it's not a big concern.
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Same here
 
Heavy Chest/Shoulder

Decline DB Press
45x12
55x12
65x12
75x12
85x12
95x12
105x12

Incline BB
225x10 (elbow straining)
185x10
185x10

Smith Decilne
185x20
205x15
225x10
245x8
4 drop sets

Flat BB bench
3sec negative & 2sec pause
3 sets 155x10

Flat Machine ISO-Tention
3 sets of 10

DB laterals
4 sets of 20

Bent Over DB lateral
4 sets of 15

Hammer Overhead Press
225x15
225x14
225x12
 
Heavy Chest/Shoulders

HS MTS Incline Press
3 warm-up sets of 10
3 working sets of 10

-working up in weight, hard flex at lockout, slow eccentric



Incline Barbell Press
2 warm-up sets of 8
3 working sets of 8

-working up with small jumps in weight until explosiveness was compromised
-constant tension



Flat Barbell Bench Press w Chains
1 warm-up set of 6
4 working sets of 6
1 drop set without chains

-3 sec eccentric, 1 sec pause on chest, explosive concentric to lockout
-drop set: constant tension to failure (when form started to break)



Reverse HS Dip Machine
4 sets of 10-12

Part of 3rd and 4th sets: These were done leaning forward, facing away from the machine. This approach provided a solid stretch and pump on an already pumped chest. I alternated pronated and neutral grip (preferred neutral).

[video=youtube_share;jSCID71ajds]http://youtu.be/jSCID71ajds[/video]


Incline Cable Flyes
2 sets of 15

-strict form: bringing hands up over/slightly behind head



Incline Rear Delt DB Laterals
3 sets of 20

-these were done standing (kind of), bent over at 90 degrees, with just my chest on the bench



Heavy DB Lateral Swings
3 sets of 20



Seated Dumbbell Press
3 sets of 8

-flexing hard at lockout, slow and controlled eccentric
 
Very jealous :(.

Excited to see how you like it though :D
 
Distilled Water said:
Got some new HIGH VOLUME samples. What body parts you guys wanna see before and afters with? Back Quads Shoulders Arms I've got two samples and I'll even take measurements if applicable
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Shoulders and back!

Quads sounds dangerous and painful ha
 
breezy11 said:
Here's an exercise from earlier in the week that I used to work my upper back. The key here is to bring your elbows up high and wide. These don't require a lot of weight to get the job done. I believe this was a warm-up set and working sets were done with 60lb dbs.

Invalid Link Removed
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These look great.
I've also done them with elbows in, and supinating at the top.

Those feel amazing when second in a super set (after rack pulls).

You should try them out breezy
 
Distilled Water said:
Got some new HIGH VOLUME samples. What body parts you guys wanna see before and afters with?

Back
Quads
Shoulders
Arms

I've got two samples and I'll even take measurements if applicable
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Make your quads explode.

Looking forward to it regardless.




aceroni said:
These look great.
I've also done them with elbows in, and supinating at the top.

Those feel amazing when second in a super set (after rack pulls).

You should try them out breezy
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Yeah, they're solid. I'll definitely be keeping them in the rotation.


Nice, I've done them elbows in/supinating as well. I really like using that approach with KBs too. I had them in a giant set a few weeks ago, but will have to throw them in after rack deads. They're pretty good face down on an incline bench as well.
 
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