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

Back


Elevated Low Rows
3 warm-up sets of 10
3 working sets of 10

-working up in weight
-independent handles to allow a fuller range of motion and better contraction

warm-up set:

[video=youtube_share;akj5gAwIFFc]http://youtu.be/akj5gAwIFFc[/video]





Prone Shrugs (chest supported row)

3 sets of 10

-small range of motion, requiring a strong mind-muscle connection
-ams locked while focusing on pinching shoulder blades together and contracting your lower traps/rhomboids hard

[video=youtube_share;lncTgsdEjA8]http://youtu.be/lncTgsdEjA8[/video]




Bent-Over Smith Row (upper back destroyer set)

1 drop set of 40, 20, 10

-finishing off the upper back after the previous exercise

[video=youtube_share;U0daaOWelMc]http://youtu.be/U0daaOWelMc[/video]



Dumbbell Pullovers
3 sets of 10




Rack Pulls
4 feeder sets of 6
3 working sets of 12-15

-The plan was working up with sets of 6 until failing to get 6, but my sciatic nerve felt sketchy with 135lbs. I took my time getting to 405 and did 3 high rep sets with it. I'm trying to upload a video of 3rd set now, but am getting errors.





Dumbbell Shrugs
3 sets of 12

-working up in weight
-3 second flex
 
breezy11 said:
Back


Elevated Low Rows
3 warm-up sets of 10
3 working sets of 10

-working up in weight
-independent handles to allow a fuller range of motion and better contraction

warm-up set:

Invalid Link Removed


Prone Shrugs (chest supported row)

3 sets of 10

-small range of motion, requiring a strong mind-muscle connection
-ams locked while focusing on pinching shoulder blades together and contracting your lower traps/rhomboids hard

Invalid Link Removed

Bent-Over Smith Row (upper back destroyer set)

1 drop set of 40, 20, 10

-finishing off the upper back after the previous exercise

Invalid Link Removed

Dumbbell Pullovers
3 sets of 10


Rack Pulls
4 feeder sets of 6
3 working sets of 12-15

-The plan was working up with sets of 6 until failing to get 6, but my sciatic nerve felt sketchy with 135lbs. I took my time getting to 405 and did 3 high rep sets with it. I'm trying to upload a video of 3rd set now, but am getting errors.

Dumbbell Shrugs
3 sets of 12

-working up in weight
-3 second flex
Click to expand...

What exactly was your issue with that injury?
I actually have some impingement in my sacrotubeal ligament, and it's pulling on my lower back real nasty.
Wondering what you did to heal yours, seems like every time I try to squat or pull I make it worse.
I may just have to take a few weeks off them :(
 
aceroni said:
What exactly was your issue with that injury?
I actually have some impingement in my sacrotubeal ligament, and it's pulling on my lower back real nasty.
Wondering what you did to heal yours, seems like every time I try to squat or pull I make it worse.
I may just have to take a few weeks off them :(
Click to expand...

I'm not sure what actually caused it to happen the first time. It's usually something stupid like tying my shoe that really aggravates it (never happened while training). The sciatic nerve gets compressed in your spine and depending on how bad its aggravated, the pain can be excruciating. You can go to take a step and the pain makes you drop to the floor. Getting into or up from a sitting position, bending over to put on socks or shoes, or basically any bending movement can be a huge process. Sometimes it's just a dull pain for a few days and others its hard to move for a week or more. There's not really much you can do besides surgery, but I wouldn't do that unless the pain was severe and wasn't going away. It usually gets aggravated to some extent a couple times a year. When it gets bad, I just go to the doctor and get pain killers. Doing dead hangs and completely relaxing my spine can help a little when it feels like it could be a problem (did that yesterday and it feels perfectly fine today).
 
I had a quick Legs "pump" session this morning.


Seated Leg Curls
2 warm-up sets of 15
6 working sets of 10



Glute Kickbacks (lying leg curl machine)
4 sets of 12

-Same idea as the "butt blaster", but I feel these working the glutes better.

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





Band Resisted Squat Machine
4 sets of 15-20

-constant tension

-The added band resistance was a solid addition here

[video=youtube_share;_syc2qK4hWs]http://youtu.be/_syc2qK4hWs[/video]




Leg Extensions
3 sets of 12 with toes pointed out/back
3 sets of 12 with toes pointed forward
 
Just a heads up, the High Volume insider will go out tomorrow, around 11am EST.
 
Lukef2000 said:
Late as fawk but I'll follow along bros!
Click to expand...

Welcome man.



Here's a tri-set from today's arm session:

Dual Rope Pushdowns/Kickbacks x10
Bench Dips x10 (slow eccentric/explosive concentric)
Reverse Grip Pushdowns x12

[video=youtube_share;dsjSh27AuXg]http://youtu.be/dsjSh27AuXg[/video]
 
I trained legs this afternoon. I've been feeling dizzy off and on the last few days and think it may be due to the big changes in weather (was 70 degrees a few days ago and snowing at times today). I didn't feel that great during parts of my workout, but it wasn't a huge factor, and I still left happy with what was done.


Lying Leg Curls

15 (warm-up)
15 (warm-up)
10
10
10
10 -> drop x 10 -> drop x 10 + 10-second iso-hold

-working up in weight




Leg Press / Bulgarian Split Squat (Superset)

1 plate per side x 8 / bodyweight x 10 per leg
2 plates per side x 8 / bodyweight x 10 per leg
3 plates per side x 8 / 20 x 10 per leg
4 plates per side x 8 / 40 x 10 per leg
5 plates per side x 8 / 60 x 10 per leg
6 plates per side x 8 / 80 x 8 + iso-hold -> drop 50 x 6 + iso-hold (left leg only on BSS)
6 plates per side x 8 / 80 x 8 + iso-hold -> drop 50 x 6 + iso-hold (right leg only on BSS)

-constant tension

[video=youtube_share;OiUMSAQz3JA]http://youtu.be/OiUMSAQz3JA[/video]



(more) Leg Press

6 plates + 25 per side x 6
7 plates per side x 6
7 plates + 25lbs per side x 6 reps

-5 second eccentric, no lockout




Leg Extensions

25
25
25
25

-started with a tough 25 and added 10lbs to each set / assisted reps to continue hitting target




GHR

3 sets of 12
 
Nice combo with the leg press and split squat. I find s.s. hard to do... get off balance a fair bit. I suppose practice will improve that.

See the game last night? great win.
 
wasme said:
Nice combo with the leg press and split squat. I find s.s. hard to do... get off balance a fair bit. I suppose practice will improve that.

See the game last night? great win.
Click to expand...

Thanks wasme. Yeah they can be tough. I usually have an incline bench (or benches) setup to hold with one hand while keeping the weight in the opposite hand. That takes worrying about balance out of the equation.

Only a few minutes, but great win indeed.
 
Here's the setup (back foot placed over rotating pads on bench).

Invalid Link Removed
 
Here's the last 2 days of training



CHEST/SHOULDERS


Neutral Grip Incline Dumbbell Press
worked up with sets of 8 until failing to get 8

-constant tension
-1' box for incline



Slight Decline Smith Press
worked up with sets of 6 to a heavy 6
double drop set to failure on final set

-lowering to chest, pressing to 3/4 lockout




Incline Barbell Press
3 sets of 15

-slowly lowering to neck, pressing to 3/4 lockout



Machine Flyes
3 sets of 10 + 2 isotension reps (10 seconds each) on the 3rd set

-isotension: holding rep at halfway point



Machine Rear Delts
3 sets working up in weight

-1st set 25 reps, sets that followed to failure + iso-hold on final set



Over & Back Presses
3 sets of 10



Dumbbell Front Raises
3 sets of 10-12 working up in weight

-starting with neutral grip and pronating wrists as moving towards the top
-hard flex at top
 
BACK

Face Pulls
3 warm-up sets of 12-15
3 working sets of 10

-Cable height just above head using a rope attachment. Rounding and stretching upper/middle back and then holding contraction for a second as I pull back and retract shoulder blades.



Chest Support Row
1 warm-up set of 10
3 working sets of 10

-working lower traps and rhomboids.



Dumbbell Pullovers
3 sets of 10




Single Arm Supinated Pulldowns
3 sets of 10

-Driving elbow down and holding contraction for a second on each rep. Pronating hand at the top and supinating at the bottom.




Modified Rack Pulls
135x15 (warm-up)
225x12 (warm-up)
275x10
275x10
315x10
315x10
315x9
405x5 (standard)
405x5 (standard)

-constant tension
-pins set at mid-shin

These felt great so I kept rolling with them. The key with this variation is keeping your lats flexed hard the entire time, especially during the slow eccentric portion of the movement (this keeps stress off your lower back as well). I didn't put the bar down throughout the entire set to keep tension on my back. These don't require a lot of weight (probably half of what you would use for a standard rack pull) to be effective. I added some weight and did 2x5 of standard pulls at the end. My back was smoked and 405 felt more like 500+.

[video=youtube_share;a-36bCdDhz8]http://youtu.be/a-36bCdDhz8[/video]





Dumbell Shrugs
3 sets of 12

-3 second flex
 
gokix811 said:
Do you use straps on the working rack sets, Matt?
Click to expand...

Yeah, once I got to 315. If my primary goal is to build muscle, I'm not going to worry about or let grip strength be a limiting factor.
 
I had a leg pump session tonight. Nothing too crazy, but legs were smoked.


Seated Leg Curls
6 sets of 10


Standing Butt Blaster
3 sets of 10



Lying Leg Press Machine
50
30
20
15
12
10
8

Invalid Link Removed

-constant tension

-duck stance

-I got off the machine and remained in a full squat position between sets. Legs painfully stretched as they filled with blood.



Smith Squats
3 sets of 12

-wide stance, feet out in front with toes pointed out
-3 second eccentric, 1 sec pause at bottom, stopping concentric just shy of lockout


Adductor Machine
3 sets of 10



Lying Leg Curls
3 sets of 12
 
TJ's was out of my usual organic jasmine rice, so I tried this new sprouted red jasmine rice. Not bad, and I'll take the extra 40 cals per cup.

Invalid Link Removed

I'm up to a minimum of 6000 cals daily (6500+ a few days per week), which includes 700-900g carbs. This week hasn't involved any shakes in that total, as I ran out of Select and the last of my TN WPI. Lots of eating going on.
 
Eating is good!
(Says the guy who only has to deal with 1/3 your cals lol)

Out of Select = tragedy, fix this!

Not a big fan of rice in general. Any kind. Wanted to try the rice noodles I have seen you use though, I am in Detroit tomorrow and hitting Trader Joes :)
 
Swolbraham said:
I eat so much white rice is ridiculous lol. Thank god carbs are cheaper than meat
Click to expand...

Lol yes. Carbs are cheap.

Quality protein is definitely not.

I eat a whole lot of potato as I pass on rice. And oats, wraps, breads.
 
I've been making the **** out of pizzas and BBQ pizzas (if you have IG, you know what I'm talking about). Been using Flat Out tortillas. Only 16 grams carbs (9 fiber) per tortilla and they come out perfect like a pizza. Been using Walden Farms sauces as well.
 
Any of you'd try the banana bash for HBCD? I'm thinking of getting that now that there's a sale for 10% off with 7+ lbs. Curious if any of you have tried it though

Thinking Amino's (blueberry amino iv or pineapple anabolic state) will taste pretty damn good with banana,
 
Swolbraham said:
Any of you'd try the banana bash for HBCD? I'm thinking of getting that now that there's a sale for 10% off with 7+ lbs. Curious if any of you have tried it though Thinking Amino's (blueberry amino iv or pineapple anabolic state) will taste pretty damn good with banana,
Click to expand...

It's pretty good. I mix 3 scoops with orange Gatorade. It's not very strong banana flavor but I like it
 
breezy11 said:
TJ's was out of my usual organic jasmine rice, so I tried this new sprouted red jasmine rice. Not bad, and I'll take the extra 40 cals per cup. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=109380"/> I'm up to a minimum of 6000 cals daily (6500+ a few days per week), which includes 650-900g carbs. This week hasn't involved any shakes in that total, as I ran out of Select and the last of my TN WPI. Lots of eating going on.
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Yeah bro, 5 cups of rice and 2 cup of oats a day fukcing blows. Gingerbread pop tarts and whole wheat bagels are delicious though ;-)

I pushed to 700gr yesterday and I've pooped about 11 times today....yeah this is real life bodybuilding problems
 
Driven2lift said:
Eating is good!
(Says the guy who only has to deal with 1/3 your cals lol)

Out of Select = tragedy, fix this!

Not a big fan of rice in general. Any kind. Wanted to try the rice noodles I have seen you use though, I am in Detroit tomorrow and hitting Trader Joes :)
Click to expand...


Lol yeah, it's a good thing I like to eat a lot.

It's awful. Hopefully, I'll have some by tomorrow or Monday. The brown rice pasta is pretty good and only $1.99 for a good sized bag. I'm actually about to make some in a few minutes.



Swolbraham said:
Any of you'd try the banana bash for HBCD? I'm thinking of getting that now that there's a sale for 10% off with 7+ lbs. Curious if any of you have tried it though

Thinking Amino's (blueberry amino iv or pineapple anabolic state) will taste pretty damn good with banana,
Click to expand...

Yeah, I think it's decent as well. I just had 3lbs of very berry strawberry and 3lbs of vanilla arrive today. Went with very berry Peptopro as well.


Sounds like it'll be good. :thumbsup:
 
I trained light chest/shoulders yesterday and light back today. Tonight's session involved mainly HS machines and a little cable work.



Here's a technique that I used on the HS Low Row. I held in the contracted position against the added band tension with one arm while rowing with the other.


[video=youtube_share;TIUk_ZICd5g]http://youtu.be/TIUk_ZICd5g[/video]
 
This morning's session was pretty fun, considering it was arms, abs, and calves. Pumps have been great now that my calorie and carb intake are pretty high. I can't wait to see what it's like with High Volume thrown in the mix.


BB Curls
2 warm-up sets of 15
7 sets of 6 working up in weight (10lb increments) with 30 seconds rest

-hard 1 sec flex, 3 sec eccentric



DB Curls
4 sets of 8 + 6 hammer partials

-alternating arms until partials



HS MTS Curl
3 sets of 20



V-Bar Pushdowns
2 warm-up sets of 15-20
8 sets of 12 with 30 seconds rest

-constant tension



Banded Elbows-Out Extensions / Banded Bodyweight Extensions
4 rounds of 8 / 8

[video=youtube_share;2QhFq2pKm_8]http://youtu.be/2QhFq2pKm_8[/video]




Occluded Rope Pushdowns / Overhead Extensions
4 rounds of 10 /10

-hard flex

- 30 seconds between rounds

[video=youtube_share;HSGzloi-sws]http://youtu.be/HSGzloi-sws[/video]
 
It's been a busy few days, but I've managed to fit training in. Here's the last 3 sessions.


LEGS


Lying Leg Curls
3 warm-up sets of 12
4 working sets of 8 + 8 partials

-partials out of the stretched position


Butt Blaster
4 sets of 10

-hard flex at the top of each rep



Barbell Squats
2 warm-up sets of 10
5 working sets of 8

-working up in small increments until explosiveness was compromised



HS Leg Press
2 feeder sets of 5
5 working sets of 10 adding a plate per side each set
5th set included 2 drops of 8

-1 sec pause at the bottom of each rep on drop sets
-30 second quad stretch before next exercise




Hack Squats
3 working sets of 10 working up in weight
3rd set included 2 drops of 10 and 8

-2 sec pause at the bottom of each rep on drop sets





CHEST/SHOULDERS


Banded Hammer Strength Iso-Wide Presses
3 warm-up sets of 10
4 working sets of 8

-2 sec flex



Incline DB Press
2 warm-up sets of 8
4 working sets of 6

-constant tension


Incline BB Press
3 sets of 12

-constant tension



Machine Flyes
3 sets of 10
3rd set included 2 drops of 10




Machine Rear Delts
1 warm-up set of 20
1 working set of 50

-Additional weight was added for the working set. The goal was to get at least 10 reps before losing form, then rest 15 seconds, and go for as many reps as I could with solid form again. This was repeated until hitting over 50 reps.


Standing Machine Laterals
4 sets of 8 + 20 swings



Barbell Over and Back Press
3 sets of 10





BACK

Single Arm Supinated Pulldowns
1 warm-up set of 10
3 working sets of 8



Seated Low Rows
2 warm-up sets of 10
3 working sets of 10

-shoulder width attachment



HS High Rows
3 working sets of 8
3rd set included 2 drops of 6

-alternating arms: working one arm while holding opposite handle and letting weight stretch you at the top




DB Pullovers
3 sets of 10



Overall Back Tri-Set (smith rows, prone kb rows, band pulls)
1 warm-up round
3 working rounds


[video=youtube_share;BzaPtD-vH24]http://youtu.be/BzaPtD-vH24[/video]
 
Hammered back today but a crazy am schedule had me training on no carbs :eek:

Low and behold, 7hts post workout and I'm starting to get sore....lol

Weight is down a but bc of a bad eating schedule since Sunday. Being over 215 at 5'8 is a b!tch. I do look drier and a bit more vascular today.

20 sets total and killed cars post workout. Probably close to 400 in about a 3hr window.

Leg pump day set up for tomorrow. I'm off work so other than some errands (grocery shopping and cooking) I can get back on my eating schedule and pump legs tomorrow
 
I've seen you guys mention flavors several times...guess I'm weird when I ordered peptopro and hbcd I went flavorless hahaha
 
bolt10 said:
I've seen you guys mention flavors several times...guess I'm weird when I ordered peptopro and hbcd I went flavorless hahaha
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Sounds horrendous lol. Unless you add some Amino IV or something for a little flavor. Even the flavored mix is a little bitter from Peptopro unless I add some Amino IV. It's pretty tasty once I have everything mixed though. I'll be trying a scoop of High Volume in the first 1/3 of my drink today (and another scoop before that ).
 
breezy11 said:
Sounds horrendous lol. Unless you add some Amino IV or something for a little flavor. Even the flavored mix is a little bitter from Peptopro unless I add some Amino IV. It's pretty tasty once I have everything mixed though. I'll be trying a scoop of High Volume in the first 1/3 of my drink today (and another scoop before that ).
Click to expand...

My thoughts exactly lol. Unless I add some Gatorade to m my mix, it's still a bit bitter (but I also add Bulk SNS leucine)
 
Usually mixed with amino IV...

Thought it was fine that way haha
 
I gave 2 scoops of Paradise Cooler a try before tonight's arm session. The taste and effects were both outstanding. :thumbsup:



The first pic was taken about 10 minutes before dosing High Volume and the second was about 45 minutes later, after a few supersets of rope pushdowns/curls.

Invalid Link RemovedInvalid Link Removed
#FeelTheVolume
 
Legs (secondary)


BB Stiff-Legged Deads
worked up to a pretty tough 8 and did 4 sets with that weight

warm-up and final sets: My gym has been like a swamp the last 2 days (was a little foggy in the back room yesterday) and it made my grip hard to maintain, even with straps. I held on for 405x8 for 3 sets and lost my grip at 6 on the final set.

[video=youtube_share;KTJTwY9HAAo]http://youtu.be/KTJTwY9HAAo[/video]




Abductor
4 sets of 10



Adductor
4 sets of 10



Heel Elevated Close Stance Squat / Pop-a-Squat / Wide(r) Stance Squat
4 rounds of 8 / 30 seconds / 10


3rd round: I came up with this idea as it was happening. The first set of squats had more emphasis on the quads due to a shoulder width stance, elevated heels (on 5lb plates), staying as upright as possible, and constant tension. Then I remained crouched in a full squat position while I felt my legs fill with blood and skin tighten up for 30 seconds. I finished with a wider stance squat (my normal position) for another set of 10. The final set of 10, on fatigued legs, was actually easier than the first set of 8, as my hamstrings and glutes carried more of the weight.

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





Seated Leg Curls
4 sets of 10
 
breezy11 said:
Legs (secondary) BB Stiff-Legged Deads worked up to a pretty tough 8 and did 4 sets with that weight warm-up and final sets: My gym has been like a swamp the last 2 days (was a little foggy in the back room yesterday) and it made my grip hard to maintain, even with straps. I held on for 405x8 for 3 sets and lost my grip at 6 on the final set. Invalid Link Removed Abductor 4 sets of 10 Adductor 4 sets of 10 Heel Elevated Close Stance Squat / Pop-a-Squat / Wide(r) Stance Squat 4 rounds of 8 / 30 seconds / 10 3rd round: I came up with this idea as it was happening. The first set of squats had more emphasis on the quads due to a shoulder width stance, elevated heels (on 5lb plates), staying as upright as possible, and constant tension. Then I remained crouched in a full squat position while I felt my legs fill with blood and skin tighten up for 30 seconds. I finished with a wider stance squat (my normal position) for another set of 10. The final set of 10, on fatigued legs, was actually easier than the first set of 8, as my hamstrings and glutes carried more of the weight. Invalid Link Removed Seated Leg Curls 4 sets of 10
Click to expand...

405 for SLDL!!!! Thats strong breezy!
 
Figured the people in this thread a lot would like this: Invalid Link Removed

I want to post it in the supp section here and bb.com

I'm tired of how the trend has swung so far that things dnt matter at all anymore just fit it in whenever and never think about the minor details.

;) :)
 
bolt10 said:
Figured the people in this thread a lot would like this: Invalid Link Removed

I want to post it in the supp section here and bb.com

I'm tired of how the trend has swung so far that things dnt matter at all anymore just fit it in whenever and never think about the minor details.

;) :)
Click to expand...

Thanks for posting that man. I always enjoy his articles.

Same here, but its the cool thing to do. Seeing it over and over on a daily basis can be pretty annoying. Most of the time, coming from those with very little "in the trenches" experience, if any. :think:
 
Brb nothing matters

But does my supp schedule look good?

Hahaha ;)
 
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