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brandonp005's Quest for 205lbs..........

brandonp005

brandonp005

New member
Here begins a detailed log of my diet and workout routines. My goal is to carry 205-210 during the winter months and cut up to around 195 for the summer months.
Current Stats:
26 yrs. old
5'6"
176lbs
Approx. 13% bf

Cycle History:
(1) 12 Weeker of Omnadren250 @ 500mg/wk

(1) 6 Weeker of Monsterdrol/Cyclotren
(Currently in Week 2 of PCT as of 11-19-08)
 
Diet

11-19-08

4:15am 1 Whey Protein Shake with Toco-8 (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
1 bowl of Kashi Go Lean Cereal with skim milk (230 cals, 1g fat, 235mg sodium, 42g carbs, 22g protein)
8oz. of 100% Orange juice (110 cals, 0g fat, 0mg sodium, 26g carbs, 2g protein)

5:20am 1 can of Mt. Dew (170 cals, 65mg sodium, 46g carbs)

8:00am 1 Milky Way (230 cals, 9g fat, 85mg sodium, 36g carbs, 2g protein)

9:15am 3 Hydroxycut Hardcores

10:00am Turkey Breast on Wheat
(turkey breast- 10g protein,forgot the others: bread- 120cals, 1g fat, 250mg sodium, 24g carb,
6g protein)

11:30am Whey Protein Shake (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
(1) Apple

1:15pm 2.6 oz. Tuna (90 cals, 2g fat, 310 sodium, 1g carbs, 18g protein)
3 Hydroxycuts

5:40pm Turkey Breast on Wheat
(turkey breast- 10g protein,forgot the others: bread- 120cals, 1g fat, 250mg sodium, 24g carb,
6g protein)
Whey Protein Shake with Toco-8 (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
5 grams of Glutamine, 5 grams of creatine

6:15pm - 7:40pm Workout

8:00pm Whey Protein Shake with EndoAmp (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
5 grams of Glutamine, 5 grams of creatine
(1) Banana

8:30pm 4 Turkey Burgers (160 cals, 9g fat, 85mg sodium, 0g carbs, 18g protein per burger)

Total Water Intake: 120oz. of water



Every 3rd day or so I like to throw in a snack as a reward. That was why the mt. dew and milky way was in there!
 
I think that you need to rid yourself of the dew and candy...Then I would be..
good diet...getting close...!!

Why the Hydrocut bro instead of Lipoflame???....alot of the bros here swear by Lipoflame...I'm one of them!!

205 is a big goal for your height...your on PCT now...when and what is your next cycle???
 
no way you are going to gain 30lbs on that diet, thats like 2500 calories. if you are bulking why are you taking hydroxycut, no reason unless you take them pre workout for energy.
 
Black Boxster said:
I think that you need to rid yourself of the dew and candy...Then I would be..
good diet...getting close...!!

Why the Hydrocut bro instead of Lipoflame???....alot of the bros here swear by Lipoflame...I'm one of them!!

205 is a big goal for your height...your on PCT now...when and what is your next cycle???
Click to expand...


the dew and candy bar came as a cheat reward that you have to give yourself...well i do anyhow...even the pro's talk about cheat days...i'm on the hydroxycut because a friend of mine gave me a bottle of it for free...it does me pretty good..i may give the lipoflame a try next time
my next cycle is going to consist of:

Weeks 1-10 Test Eth @ 500mg/wk
Weeks 1-4 Monsterdrol @ 4caps/ED
Weeks 5-11 Unleashed @ 3caps/ED
Weeks 12-15 PCT with Test Recovery Stack by PP
Plan on starting this cycle in January.


I drink a lot of protein shakes but I can't help it. Its really not by choice. I work underground in the coal mines and there is only so much that I can get in my dinner bucket. When your isolated away from the world for 10 hrs per day, its really hard to maintain a good day.
 
DaveTSI said:
no way you are going to gain 30lbs on that diet, thats like 2500 calories. if you are bulking why are you taking hydroxycut, no reason unless you take them pre workout for energy.
Click to expand...


I'm right now trying to shed some bodyfat around my midsection but maintain my weight..i want to put with weight on as lean as possible...i'm talking thats my goal by around 2010..i'm setting this as an ultimate long term goal...i pop the hyudroxycuts mainly for energy throughout the day...i work long hours and need some pick-me-ups occasionally
 
11-19-08 Workout

Biceps

Straight Bar Curls
65lbs X 12 reps
85 X 10
105 X 8
105 X 8

Standing DB Curls
40 X 8
45 X 8
50 X 8

DB Hammer Curls
55 X 8
55 X 8
55 X 8

EZ Bar 21's
75lbs
75lbs
75lbs

Standing Cable Cross Over Curls
40 X 8
50 X 6
50 X 6

Concentration Curls
30 X failure
30 X failure
30 X failure

***I substitute the Standing DB Curls with Incline DB curls every week.
 
brandonp005 said:
Diet

11-19-08

4:15am 1 Whey Protein Shake with Toco-8 (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
1 bowl of Kashi Go Lean Cereal with skim milk (230 cals, 1g fat, 235mg sodium, 42g carbs, 22g protein)
8oz. of 100% Orange juice (110 cals, 0g fat, 0mg sodium, 26g carbs, 2g protein)

5:20am 1 can of Mt. Dew (170 cals, 65mg sodium, 46g carbs)Drop the fucking dew. Go with a cristal light or a black coffee if you need the pick me up.

8:00am 1 Milky Way (230 cals, 9g fat, 85mg sodium, 36g carbs, 2g protein)I can't even beleive this is in your diet bro. WTF are you thinking? Thank you for being honest and please keep being honest but wtf is this shit. You know this is wrong. No one even has to tell you how wrong this is. Switch this out for a protein shake mixed with oatmeal.!!!!!!

9:15am 3 Hydroxycut Hardcores drop it and clean up the diet

10:00am Turkey Breast on Wheat
(turkey breast- 10g protein,forgot the others: bread- 120cals, 1g fat, 250mg sodium, 24g carb,
6g protein) good meal bro.

11:30am Whey Protein Shake (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
(1) Apple<--- if this is not a post work out meal drop the dame apple

1:15pm 2.6 oz. Tuna (90 cals, 2g fat, 310 sodium, 1g carbs, 18g protein)
3 Hydroxycuts <-- drop the drox good meal.

5:40pm Turkey Breast on Wheat
(turkey breast- 10g protein,forgot the others: bread- 120cals, 1g fat, 250mg sodium, 24g carb,
6g protein)
Whey Protein Shake with Toco-8 (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
5 grams of Glutamine, 5 grams of creatine

6:15pm - 7:40pm Workout

8:00pm Whey Protein Shake with EndoAmp (232 cals, 1g fat, 140mg sodium, 3g carbs, 52g protein)
5 grams of Glutamine, 5 grams of creatine
(1) Banana<--------- hello!!!!! this is when you should be taking in the simple carbs like that apple. Some waxy maize and shit like that. more carbs in this meal bro and less for the rest of the day after this.

8:30pm 4 Turkey Burgers (160 cals, 9g fat, 85mg sodium, 0g carbs, 18g protein per burger)add some veggies and your good.

Total Water Intake: 120oz. of water



Every 3rd day or so I like to throw in a snack as a reward. That was why the mt. dew and milky way was in there!
Click to expand...



Where is the veggies bro?
 
How often do you guys throw in some cheat meals? I figured maybe once a weekend, be able to throw in a couple slices of pizza or something while I watch football and it would really be a bad thing. As far as the veggies go, I simply didn't have anything in the fridge. I'm going to the grocery store this weekend though. I love steamed vegetables (broccoli and carrots). I used to snack on carrots at work all the time. The bad thing is my job is very stressful and fast pace. I'm always on the go so its really hard to get good quality meals. Like the turkey breast on wheat sandwiches, I eat them as I'm walking across the section. There is no such thing as 15 minute breaks or lunch breaks in the coal industry. Well atleast not with Massey Energy that is. Its going to be rough the next couple years cause I'll be working underground. Once I get some more time in, I'll be in a position where I'm outside more often and then the diet will be so much more easy to maintain.

Thanks for all the input bros. I apprectiate all your guys help!
 
brandonp005 said:
How often do you guys throw in some cheat meals? I figured maybe once a weekend, be able to throw in a couple slices of pizza or something while I watch football and it would really be a bad thing. As far as the veggies go, I simply didn't have anything in the fridge. I'm going to the grocery store this weekend though. I love steamed vegetables (broccoli and carrots). I used to snack on carrots at work all the time. The bad thing is my job is very stressful and fast pace. I'm always on the go so its really hard to get good quality meals. Like the turkey breast on wheat sandwiches, I eat them as I'm walking across the section. There is no such thing as 15 minute breaks or lunch breaks in the coal industry. Well atleast not with Massey Energy that is. Its going to be rough the next couple years cause I'll be working underground. Once I get some more time in, I'll be in a position where I'm outside more often and then the diet will be so much more easy to maintain.

Thanks for all the input bros. I apprectiate all your guys help!
Click to expand...

1 cheat meal a week is fine bro.

Here is the link to my book you asked for. http://www.elitefitness.com/reports/fitness-cookbook/

send a pm to ef frank though and he will give you a better deal on it.
 
I haven't dropped the ball...I left my notepad in my buddy's car...I will be stopping by his house this evening after i hit the gym and i'll get it posted up either tonight or sometime tomorrow...Its been pretty basic.

Off the top of my head, looks like this (times slightly vary depending on the job)

4:30am Whey protein shake, 6 pieces of turkey bacon on wheat toast, 8 oz. orange juice
9:30am Turkey Breast/Lettuce on wheat
11:30am 2.6 oz Tuna pack
12:30pm Whey protein shake
2:00pm 2.6 oz Tuna pack
4:30pm Turkey Breast/Lettuce on wheat
5:30pm Whey Protein Shake
6:00-7:30pm Workout
8:00pm Whey Protein Shake, Apple, 8oz. grilled chicken with rice, 1 cup of brocolli

***120-160oz. of water per day
***Snack on almonds and dried cranberries throughout the day when I get a little sweet tooth coming on. Also use this to help the cravings for a dip of skoal. Trying to quit!

***Take 5 grams of creatine and glutamine pre workout and another 5 grams of each post workout.
 
Also, I've changed my goals up a bit. My girl doesn't want me much bigger because she thinks i'll look too fake and stupid. One of our friends is carrying 200 and lean at 5'6" and she doesn't like the look. I shooting more along the lines of a lean/shredded 185-190. I weighed myself yesterday and I'm right now weighing in at 176lbs.
 
brandonp005 said:
I haven't dropped the ball...I left my notepad in my buddy's car...I will be stopping by his house this evening after i hit the gym and i'll get it posted up either tonight or sometime tomorrow...Its been pretty basic.

Off the top of my head, looks like this (times slightly vary depending on the job)

4:30am Whey protein shake, 6 pieces of turkey bacon on wheat toast, 8 oz. orange juice
9:30am Turkey Breast/Lettuce on wheat
11:30am 2.6 oz Tuna pack
12:30pm Whey protein shake
2:00pm 2.6 oz Tuna pack
4:30pm Turkey Breast/Lettuce on wheat
5:30pm Whey Protein Shake
6:00-7:30pm Workout
8:00pm Whey Protein Shake, Apple, 8oz. grilled chicken with rice, 1 cup of brocolli

***120-160oz. of water per day
***Snack on almonds and dried cranberries throughout the day when I get a little sweet tooth coming on. Also use this to help the cravings for a dip of skoal. Trying to quit!

***Take 5 grams of creatine and glutamine pre workout and another 5 grams of each post workout.
Click to expand...
diet it looking better bro. We will keep fine tuning it as we go along. The meal I made bold. Change this meal to a casein protein meal. Ether a casein protein shake or some cottage cheese. Reason being its your last meal of the day and yout last chance for protein of the day. You will be sleeping and not eating for the next 6-8 hours. Casein protein is a slowly digested protein and it gives a slow release of protein over a much longer time frame. It will give you the protein your body needs threw out the night to give the muscles growing fuel.

This is highly importent bro. You grow when you sleep. The body does its best work during rest. You need to have this.
 
needtogetaas said:
diet it looking better bro. We will keep fine tuning it as we go along. The meal I made bold. Change this meal to a casein protein meal. Ether a casein protein shake or some cottage cheese. Reason being its your last meal of the day and yout last chance for protein of the day. You will be sleeping and not eating for the next 6-8 hours. Casein protein is a slowly digested protein and it gives a slow release of protein over a much longer time frame. It will give you the protein your body needs threw out the night to give the muscles growing fuel.

This is highly importent bro. You grow when you sleep. The body does its best work during rest. You need to have this.
Click to expand...


I've been meaning to order some Casein protein power. I'll get some when I order that new Liquid Protein drink by Dymatize.
 
went to put on my size 32 jeans today and realized they are starting to fall off my ass! waist is slimming and my back is gettin wider! oh hell yeah!!!!!!!
 
Quick look at my supplementation:

SciFit Whey Protein (3 shakes per day)
Optimum Casein Protein (1 shake per day) *On order from JAM
Dymatize Micronized Creatine (5 grams pre and post workout)
Higher Power Micronized Glutamine (5 grams pre and post workout)
Syntrax Innovations Nitrous 300 (pre workout) *On order from JAM

Anything else your bros suggest I need to incorporate into my diet?

I want to be a 190lb beast!!!! :evil:
 
Starting the new year out with this:

Weeks 1-10 Test Eth @ 500mg/wk
Weeks 1-4 Monsterdrol @ 40mg/ED
Weeks 5-11 Unleashed @ 3caps/ED
Weeks 1-10 AI's Cycle Support
Weeks 11-14 Test Recovery Stack


January can't come soon enough!!!!!!!!!!!!!!!!!
 
brandonp005 said:
Quick look at my supplementation:

SciFit Whey Protein (3 shakes per day)
Optimum Casein Protein (1 shake per day) *On order from JAM
Dymatize Micronized Creatine (5 grams pre and post workout)
Higher Power Micronized Glutamine (5 grams pre and post workout)
Syntrax Innovations Nitrous 300 (pre workout) *On order from JAM

Anything else your bros suggest I need to incorporate into my diet?

I want to be a 190lb beast!!!! :evil:
Click to expand...
Is that the full list of things you are taking? Nothing else. Now you did a cycle of monsterdrol right? is pct over? What was the pct? and how long ago was pct over?

I am thinking of some things in my head but I just need to know a few things first.
 
needtogetaas said:
Is that the full list of things you are taking? Nothing else. Now you did a cycle of monsterdrol right? is pct over? What was the pct? and how long ago was pct over?

I am thinking of some things in my head but I just need to know a few things first.
Click to expand...


Yeah that is everything i'm taking right now.
Did a 6 week cycle of Cyclotren/Monsterdrol
Just finished up my Test Recovery Stack for my PCT..
 
Shoulders and Tricep Workout on 11-28-08

DB Overhead Press

35 X 10
45 X 10
55 X 8
55 X 8
55 X 8


DB Front Extensions

40 X 8
40 X 8
40 X 8
40 X 8

DB Flies

35 X 8
35 X 8
35 X 8

DB Shurgs

55 X 25
55 X 25
55 X 25

Close Grip Bench

135 X 10
185 X 8
185 X 8
185 X 8

Tricep Pushdowns

150 X 10
160 X 10
170 X 8
170 X 8
170 X 8

DB Kickbacks

35 X 8
35 X 8
35 X 8

Dips

3 sets of 25 with just bodyweight

DB Overhead Extensions

70 X 8
70 X 6
70 X 6
 
I don't have the joints to lift real heavy anymore. I'm more focused on looking good with good strength. College baseball ruined my shoulders and knees. When I deadlift, I generally don't go over 225. I normally just do like 3 sets of 10 with that weight. When I squat or normally stop around 275. I can lift more on both of those but I don't like the risk. I'm not an ego lifter.

My goal stats are:
5'6"
190ish
Around 8% bf
 
Last edited:
brandonp005 said:
I don't have the joints to lift real heavy anymore. I'm more focused on looking good with good strength. College baseball ruined my shoulders and knees. When I deadlift, I generally don't go over 225. I normally just do like 3 sets of 10 with that weight. When I squat or normally stop around 275. I can lift more on both of those but I don't like the risk. I'm not an ego lifter.

My goal stats are:
5'6"
190ish
Around 8% bf
Click to expand...

monday
Flat Bench Dumbbell Press - 8-12 Repsx4
Incline Dumbbell Press - 8 Repsx4
Dumbbell Flys (flat Or Incline) - 8 Repsx4
Dips - 10 Repsx4
Calves - 15 Reps
Abs leg raises- 12-20 Repsx4

tusday

Lat Pulldowns - 12-15 Repsx4
Straight Arm Pulldowns Standing - 12 Repsx4
Seated Pulley Rows - 12 Reps x4
Single Arm Dumbbell Rows - 8 Reps x4
Abs crunches- 12-20 Repsx4


wensday off


thursday

Standing Dumbell Press - 8-10 Repsx4
Lateral Raises - 8-10 Repsx4
Wide Grip Upright Rows - 8-10 Reps x4
Seated Bent Over Lateral Raises - 8-10 Repsx4
Shrugs - 15 Repsx4


Friday

Bicep Barbell Curls - 8-10 Repsx4
Preacher Cable Curl - 8 Reps x4
Standing Dumbbell Curl - 8 Repsx4
Tricep Cable Pushdowns - 12 Reps x4
Standing Cable Extensions - 12 Repsx4
One Arm Kickbacks W/dumbell (bent Over) - 10 Reps x4
Standing Barbell Extensions - 12 Repsx4
Abs crunches - 12-20 Repsx4


saterday

Calf Raises - 15-20 Repsx4
Leg Curls - 15 Repsx4
Leg Extensions - 12 Repsx4
Squats - 12 Repsx4
Lunges - 10 Repsx4
Abs leg raises - 12-20 Repsx4

sunday off




start out light around 60% max on the first set 70% max on 2nd 80% 3rd and all out max on the last. No need for cordoi with this work out bro believe me you will be getting it. If there is a type of movement you like to do and want to keep doing let me know and will work it into the program.
 
needtogetaas said:
monday
Flat Bench Dumbbell Press - 8-12 Repsx4
Incline Dumbbell Press - 8 Repsx4
Dumbbell Flys (flat Or Incline) - 8 Repsx4
Dips - 10 Repsx4
Calves - 15 Reps
Abs leg raises- 12-20 Repsx4

tusday

Lat Pulldowns - 12-15 Repsx4
Straight Arm Pulldowns Standing - 12 Repsx4
Seated Pulley Rows - 12 Reps x4
Single Arm Dumbbell Rows - 8 Reps x4
Abs crunches- 12-20 Repsx4


wensday off


thursday

Standing Dumbell Press - 8-10 Repsx4
Lateral Raises - 8-10 Repsx4
Wide Grip Upright Rows - 8-10 Reps x4
Seated Bent Over Lateral Raises - 8-10 Repsx4
Shrugs - 15 Repsx4


Friday

Bicep Barbell Curls - 8-10 Repsx4
Preacher Cable Curl - 8 Reps x4
Standing Dumbbell Curl - 8 Repsx4
Tricep Cable Pushdowns - 12 Reps x4
Standing Cable Extensions - 12 Repsx4
One Arm Kickbacks W/dumbell (bent Over) - 10 Reps x4
Standing Barbell Extensions - 12 Repsx4
Abs crunches - 12-20 Repsx4


saterday

Calf Raises - 15-20 Repsx4
Leg Curls - 15 Repsx4
Leg Extensions - 12 Repsx4
Squats - 12 Repsx4
Lunges - 10 Repsx4
Abs leg raises - 12-20 Repsx4

sunday off




start out light around 60% max on the first set 70% max on 2nd 80% 3rd and all out max on the last. No need for cordoi with this work out bro believe me you will be getting it. If there is a type of movement you like to do and want to keep doing let me know and will work it into the program.
Click to expand...


Thanks for the workout bro....can't wait to shit it and get it monday...i love the idea of no cardio! lol
 
Diet for 12-1-08

4:40am whey protein shake with 1/2 cup of oats
8:40am 5oz. tuna
10:15am granola bar (180cals, 6g fat, 29g carb, 4g protein) *this is probably a no no but i love them
11:40am 5oz. tuna
1:05pm whey protein shake
5:30pm turkey breast on wheat
5:45pm whey protein shake, 5g of creatine, 5g of glutamine
6:15-7:30 workout
8:00pm whey protein shake, 5g creatin, 5g glutamine
8:30pm 10oz. grilled chicken with carrots *out of green veggies, going to store tomorrow!
 
Training log for 12-1-08

flat bench db press
65 X 12
70 X 10
75 X 8
85 X 8 *Could definately get more if I had someone reaching them to me, was by myself tonight.

Incline DB Press
65 X 8
70 X 8
75 X 8
80 X 8

Incline DB flies
35 X 8
40 X 8
45 X 8
50 X 8

Dips
4 sets of 20 with just body weight

Seated Calve Raises
100 X 15 *Calves cramping bad, so I kept the weight down.

Ab Leg Raises
4 sets of 20 with body weight


***Next week I'm also going to add decline db presses and cable cross
overs from lower position.
 
brandonp005 said:
Training log for 12-1-08

flat bench db press
65 X 12
70 X 10
75 X 8
85 X 8 *Could definately get more if I had someone reaching them to me, was by myself tonight.

Incline DB Press
65 X 8
70 X 8
75 X 8
80 X 8

Incline DB flies
35 X 8
40 X 8
45 X 8
50 X 8

Dips
4 sets of 20 with just body weight

Seated Calve Raises
100 X 15 *Calves cramping bad, so I kept the weight down.

Ab Leg Raises
4 sets of 20 with body weight


***Next week I'm also going to add decline db presses and cable cross
overs from lower position.
Click to expand...

Do not add more bro. Believe it or not its not going to help. More is not always better. Few things.

1. How did the work out feel?
2. How do you feel now and after the work out.
3. How will you feel in the morning.

And lastly. How many mins rest do you take in between each set, and how much time rest between each different movement?

More to follow. We are going to work on some good shit bro.
 
needtogetaas said:
Do not add more bro. Believe it or not its not going to help. More is not always better. Few things.

1. How did the work out feel?
2. How do you feel now and after the work out.
3. How will you feel in the morning.

And lastly. How many mins rest do you take in between each set, and how much time rest between each different movement?

More to follow. We are going to work on some good shit bro.
Click to expand...

1. The workout felt really good. I hadn't done that many dumbell presses in a while. I normally use barbells.
2. It felt awkward during the workout at first where i wasn't used to the dumbell press. That went away after a couple sets.
3. This is currently the next morning and I can tell I did chest this morning. I'm rarely sore at all. I'm already fucking loving this!
4. Rest in between sets was approx. 2 mins or so. Rest between movements was approx. 5 mins
 
brandonp005 said:
1. The workout felt really good. I hadn't done that many dumbell presses in a while. I normally use barbells.
2. It felt awkward during the workout at first where i wasn't used to the dumbell press. That went away after a couple sets.
3. This is currently the next morning and I can tell I did chest this morning. I'm rarely sore at all. I'm already fucking loving this!
4. Rest in between sets was approx. 2 mins or so. Rest between movements was approx. 5 mins
Click to expand...

Perfect. No more extra sets. 2 mins rest is what I was hoping and drop the rest between moments to 3 mins.
 
Shorter rest periods. Eat a lot more calories bro.
 
Diet Log for 12-2-08

4:30am whey protein shake
7:45am granola bar (peanut butter)
9:10am turkey breast on wheat
10:35am granola bar (peanut butter)
12:45pm whey protein shake
2:05pm turkey breast on wheat
5:30pm whey protein, creatine, glutamine
6:00-7:15 at the gym
7:45pm whey protein, creatine, glutamine
8:15pm 10oz. grilled chicken breast with carrots and broccoli
 
Training Log for 12-2-08

Lat Pulldowns
140 X 15
150 X 12
160 X 12
170 X 12

Straight Arm Pulldown
100 X 12
120 X 12
140 X 12
150 X 12

Seated Rows
180 X 12
200 X 12
220 X 12
220 X 12 *220 is all the weight on the machine

Single Arm DB Rows
75 X 8
80 X 8
85 X 8
90 X 8

Crunches
4 sets of 20 with body weight
 
Training Log for 12-4-08

Standing DB press
40 X 10
45 X 8
55 X 8
60 X 8

Lateral Raises
30 X 10
35 X 8
40 X 8
45 X 8

Wide Grip Upright Rows
95 X 10
115 X 8
125 X 8
135 X 8

Seated Bent Over Lat Raises
50 X 10
55 X 8
60 X 8
65 X 8

Shrugs
225 X 15
245 X 15
255 X 15
255 X 12 1/2
 
I finished my PCT two weeks ago from the 6 week cycle of Monsterdrol and Cyclotren. So far, I haven't really lost any of my strength gains. I'm weighing in at 175-177lbs.

Cant wait to hit the test eth, monsterdrol, unleashed cycle in january! :evil:
 
thats awesome bro...make sure you keep us update with test an all that ... ahah who doesnt love test.. love that shit! and abombs:)
 
brandonp005 said:
Training Log for 12-2-08

Lat Pulldowns
140 X 15
150 X 12
160 X 12
170 X 12

Straight Arm Pulldown
100 X 12
120 X 12
140 X 12
150 X 12

Seated Rows
180 X 12
200 X 12
220 X 12
220 X 12 *220 is all the weight on the machine

Single Arm DB Rows
75 X 8
80 X 8
85 X 8
90 X 8

Crunches
4 sets of 20 with body weight
Click to expand...
Drop the amount of reps back down to 8 like I said and do it like I said to be. The added reps is a waist.

When you have don a full week of the program let me know and I will tell you what to do with the work outs next. Remember no need for cardoi with this work out.
 
brandonp005 said:
Diet Log for 12-2-08

4:30am whey protein shake
7:45am granola bar (peanut butter)<--- crap
9:10am turkey breast on wheat(how much turkey)
10:35am granola bar (peanut butter)<--- crap
12:45pm whey protein shake What kind how much protein and calls is in it
2:05pm turkey breast on wheat how much turkey
5:30pm whey protein, creatine, glutamine
6:00-7:15 at the gym
7:45pm whey protein, creatine, glutamine
8:15pm 10oz. grilled chicken breast with carrots and broccoli
Click to expand...

How much how much how much!!!!!!
Its time to step it up with keeping track of the diet bro. Fitday.com . Get an account and log what you eat for the day. Then post up how many cals you eat and where they came from..


Drop the granola bar. Switch it for a home made protein bar if you have my book. If not go with a cold backed sweet potato. Its more cals and better cals.

We will be able to find out just how many more cals you need and where,how to fit them in once we know how many you are taking in. So do the fitday.com It will be slow and extra work at first but once you get the hang of it and have been doing it a wile it will only take a min of your time.
 
needtogetaas said:
Drop the amount of reps back down to 8 like I said and do it like I said to be. The added reps is a waist.

When you have don a full week of the program let me know and I will tell you what to do with the work outs next. Remember no need for cardoi with this work out.
Click to expand...

gotcha bro...the higher reps are what you had posted in that workout...i'll cut them down to 8 though
 
needtogetaas said:
How much how much how much!!!!!!
Its time to step it up with keeping track of the diet bro. Fitday.com . Get an account and log what you eat for the day. Then post up how many cals you eat and where they came from..


Drop the granola bar. Switch it for a home made protein bar if you have my book. If not go with a cold backed sweet potato. Its more cals and better cals.

We will be able to find out just how many more cals you need and where,how to fit them in once we know how many you are taking in. So do the fitday.com It will be slow and extra work at first but once you get the hang of it and have been doing it a wile it will only take a min of your time.
Click to expand...


The turkey breast is store bought slices by Healthy Ones..each sandwich had 7 slices which is (60 cals, 1.5g fat, 470mg sodium, 2g carbs, 10g protein)
 
i just got my Phyto Test in from PP...i'm going to take 2 servings every day for the next month...this will be like a jump start to my next cycle of test that i plan on starting in Jan.

what do you think?
 
brandonp005 said:
The turkey breast is store bought slices by Healthy Ones..each sandwich had 7 slices which is (60 cals, 1.5g fat, 470mg sodium, 2g carbs, 10g protein)
Click to expand...

To much sodium. Get a low sodium brand. Triple up the meat when you get the low sodium brand. I would tell you to do it now but I don't want to kill you with salt lol.
 
best turkey and easiest to cook is ground turkey imo, easy to cook and you can make a ton of different recipes with it. Deli meats and pre packed stuff have wayy to much sodium
 
DaveTSI said:
best turkey and easiest to cook is ground turkey imo, easy to cook and you can make a ton of different recipes with it. Deli meats and pre packed stuff have wayy to much sodium
Click to expand...

They sure do. Cook a fresh turkey breast yourself and slice it up if you really want to be a bad ass :evil:
 
needtogetaas said:
They sure do. Cook a fresh turkey breast yourself and slice it up if you really want to be a bad ass :evil:
Click to expand...


i bought some turkey breast cutlets..they are marinating in soy sauce right now..i'll throw them on the grill tomorrow and have them ready to eat on monday

i grilled about 1.5lbs of chicken breast today and have 1/2lb of turkey burger already cooked and stored in the fridge

its really hard to me to get the diet in check with my work schedule...i'm sure glad i build easy!
 
I just input my planned diet for tomorrow 12-8-08 (monday) in my Fitday Account.
Tell me what you guys think

2 Extra large eggs scrambled (210 cals, 15.7 fat, 2.5 carbs, 14.9 protein)
5 slices of thin slice turkey bacon (153 cals, 11.2 fat, 1.2 carbs, 11.8 protein)
8 oz. Orange Juice (106 cals, 0.2 fat, 25.4 carbs, 1.5 protein)
16 oz. of turkey breast (4 X 4oz. grilled breasts) (847 cals, 31.8 fat, 0 carbs, 131.1 protein)
2.6 oz. water packed Tuna (86 cals, 0.6 fat, 0 carbs, 18.8 protein)
16 oz. of chicken breast (4 X 4oz. grilled breasts) (886 cals, 35 fat, 0 carbs, 134 protein)
1 medium apple (72 cals, 0.2 fat, 19.1 carbs, 0.4 protein)


Total Nutrition: 2360 cals, 94.7g of fat, 48.2g of carbs, 312.6g of protein
56% protein, 36% fat, 8% carbs

I'll also be throwing in a 52g protein shake post workout.


What do you bros think? My diet is my weakness right now!
 
brandonp005 said:
i bought some turkey breast cutlets..they are marinating in soy sauce right now..i'll throw them on the grill tomorrow and have them ready to eat on monday

i grilled about 1.5lbs of chicken breast today and have 1/2lb of turkey burger already cooked and stored in the fridge

its really hard to me to get the diet in check with my work schedule...i'm sure glad i build easy!
Click to expand...

In other words they are marinating in pure liquid sodium:p At least get the low sodium kind
 
brandonp005 said:
I just input my planned diet for tomorrow 12-8-08 (monday) in my Fitday Account.
Tell me what you guys think

2 Extra large eggs scrambled (210 cals, 15.7 fat, 2.5 carbs, 14.9 protein)
5 slices of thin slice turkey bacon (153 cals, 11.2 fat, 1.2 carbs, 11.8 protein)
8 oz. Orange Juice (106 cals, 0.2 fat, 25.4 carbs, 1.5 protein)
16 oz. of turkey breast (4 X 4oz. grilled breasts) (847 cals, 31.8 fat, 0 carbs, 131.1 protein)
2.6 oz. water packed Tuna (86 cals, 0.6 fat, 0 carbs, 18.8 protein)
16 oz. of chicken breast (4 X 4oz. grilled breasts) (886 cals, 35 fat, 0 carbs, 134 protein)
1 medium apple (72 cals, 0.2 fat, 19.1 carbs, 0.4 protein)


Total Nutrition: 2360 cals, 94.7g of fat, 48.2g of carbs, 312.6g of protein
56% protein, 36% fat, 8% carbs

I'll also be throwing in a 52g protein shake post workout.


What do you bros think? My diet is my weakness right now!
Click to expand...
you want to shoot for a 50/30/20 bro. Do not go to low on carbs or you will start to loose muscle. This type of work out will cut the fat so bring up the carbs a bit.

You can just add some extra complex carbs to the diet and not worry about going to high on cals. You are pretty low already for this program.
 
brandonp005 said:
I just input my planned diet for tomorrow 12-8-08 (monday) in my Fitday Account.
Tell me what you guys think

2 Extra large eggs scrambled (210 cals, 15.7 fat, 2.5 carbs, 14.9 protein)
5 slices of thin slice turkey bacon (153 cals, 11.2 fat, 1.2 carbs, 11.8 protein)
8 oz. Orange Juice (106 cals, 0.2 fat, 25.4 carbs, 1.5 protein)
16 oz. of turkey breast (4 X 4oz. grilled breasts) (847 cals, 31.8 fat, 0 carbs, 131.1 protein)
2.6 oz. water packed Tuna (86 cals, 0.6 fat, 0 carbs, 18.8 protein)
16 oz. of chicken breast (4 X 4oz. grilled breasts) (886 cals, 35 fat, 0 carbs, 134 protein)
1 medium apple (72 cals, 0.2 fat, 19.1 carbs, 0.4 protein)


Total Nutrition: 2360 cals, 94.7g of fat, 48.2g of carbs, 312.6g of protein
56% protein, 36% fat, 8% carbs

I'll also be throwing in a 52g protein shake post workout.


What do you bros think? My diet is my weakness right now!
Click to expand...
Kill the apple and the orange juice. Add some oatmeal to your morning meal and another complex carb to one of your other meals.
 
Training Log for 12-9-08 @ 176lbs.

Flat Bench DB
65 X 12
75 X 10
85 X 8
90 X 8

Incline DB Press
65 X 8
70 X 8
75 X 8
80 X 8

Incline DB Flies
40 X 8
50 X 8
55 X 8
60 X 8

Dips
body weight X 20
body weight X 15
body weight X 15
body weight X 15

Standing Calve Raises
145 X 15

Ab Leg Raises
4 sets of 20 with body weight
 
brandonp005 said:
Training Log for 12-9-08 @ 176lbs.

Flat Bench DB
65 X 12
75 X 10
85 X 8
90 X 8

Incline DB Press
65 X 8
70 X 8
75 X 8
80 X 8

Incline DB Flies
40 X 8
50 X 8
55 X 8
60 X 8

Dips
body weight X 20
body weight X 15
body weight X 15
body weight X 15

Standing Calve Raises
145 X 15

Ab Leg Raises
4 sets of 20 with body weight
Click to expand...

How was the work out bro? and the diet? How are you feeling?
 
needtogetaas said:
you want to shoot for a 50/30/20 bro. Do not go to low on carbs or you will start to loose muscle. This type of work out will cut the fat so bring up the carbs a bit.

You can just add some extra complex carbs to the diet and not worry about going to high on cals. You are pretty low already for this program.
Click to expand...


Yeah, I've already realized the carbs are going to have to come up a bit. I've been drag assing these past couple days. I had to work late today, the damn belt broke at the end of shift and had to be put back together. I've got so much paper work to do I'm not going to have time to hit the gym. I'll be leaving early tomorrow so I'm planning on doubling up to workout days tomorrow. Would this be ok?
 
needtogetaas said:
How was the work out bro? and the diet? How are you feeling?
Click to expand...

Workout went really well. On the flat bench db press, I feel like I could get 110lbs but I don't have anyone to help reach them to me. Don't want to risk on slinging the shit out of them to get them up the first time.

I had to eat a lot of processed turkey today because I was out of turkey breast and my chicken didn't get unthawed in time. I've got some top sirloin steaks that i'm putting on the grill for tomorrow. I've also been snacking on some plain almonds when i'm on the go and don't have time to eat. I'm going to throw in some broccoli with my steaks tomorrow.
 
brandonp005 said:
Yeah, I've already realized the carbs are going to have to come up a bit. I've been drag assing these past couple days. I had to work late today, the damn belt broke at the end of shift and had to be put back together. I've got so much paper work to do I'm not going to have time to hit the gym. I'll be leaving early tomorrow so I'm planning on doubling up to workout days tomorrow. Would this be ok?
Click to expand...

NO!!! things happen bro. Just let them happen and stick to the plan. You missed a work out no big deal. Just start at the work out you missed and change nothing.

If you can hit some am cardoi an then do a work out later in the day but if not just stick to the reg plan. Life happens and happens for a reason. JUst stick to what you were going to do when you get back in the gym tomorrow.
 
needtogetaas said:
NO!!! things happen bro. Just let them happen and stick to the plan. You missed a work out no big deal. Just start at the work out you missed and change nothing.

If you can hit some am cardoi an then do a work out later in the day but if not just stick to the reg plan. Life happens and happens for a reason. JUst stick to what you were going to do when you get back in the gym tomorrow.
Click to expand...


Gotcha bro
 
Training Log for 12-11-08

Lat Pulldowns
140 X 15
150 X 12
160 X 12
170 X 12

Straight Arm Pulldowns
100 X 12
120 X 12
140 X 12
150 X 12

Seated Rows
180 X 12
200 X 12
220 X 12
220 X 12

Single Arm DB Rows
80 X 8
85 X 8
90 X 8
110 X 8 *I know I can get more but I started feeling some pain in my obliques so I didn't push it.

Decline Crunches
5 sets of 20 with body weight.
 
Diet Log for 12-11-08

1 cup of oats (297 cals, 5.5g fat, 54.5 carbs, 11g protein)
4 slices of turkey bacon (122 cals, 8.9g fat, 1g carbs, 9.5g protein)
2 slices of wheat bread toast (150 cals, 2g fat, 26.7 carbs, 6.3g protein)
16 fl oz. 1% milk (205 cals, 4.7g fat, 24.4 carbs, 16.4g protein)
22 oz. of top sirloin steak grilled (1285 cals, 54.9g fat, 0g carbs, 184.9 protein)
4 oz. of albacore steak (164 cals, 1.2g fat, 0g carbs, 36.2 protein)
1 sweet potatoe with skin in microwave (77 cals, 0.1g fat, 17.2 carbs, 2.5 protein)
12 fl oz. 1% milk (154 cals, 3.6g fat, 18.3 carbs, 12.3 protein)

(2) Muscle Milk Shakes (480 cals, 22g fat, 24g carbs, 44g protein)

Grand Totals 2934 cals, 102.9g fat, 166g carbs, 323.1g protein
 
brandonp005 said:
Diet Log for 12-11-08

1 cup of oats (297 cals, 5.5g fat, 54.5 carbs, 11g protein)
4 slices of turkey bacon (122 cals, 8.9g fat, 1g carbs, 9.5g protein)
2 slices of wheat bread toast (150 cals, 2g fat, 26.7 carbs, 6.3g protein)
16 fl oz. 1% milk (205 cals, 4.7g fat, 24.4 carbs, 16.4g protein)
22 oz. of top sirloin steak grilled (1285 cals, 54.9g fat, 0g carbs, 184.9 protein)
4 oz. of albacore steak (164 cals, 1.2g fat, 0g carbs, 36.2 protein)
1 sweet potatoe with skin in microwave (77 cals, 0.1g fat, 17.2 carbs, 2.5 protein)
12 fl oz. 1% milk (154 cals, 3.6g fat, 18.3 carbs, 12.3 protein)

(2) Muscle Milk Shakes (480 cals, 22g fat, 24g carbs, 44g protein)

Grand Totals 2934 cals, 102.9g fat, 166g carbs, 323.1g protein
Click to expand...

now take this diet and double it haha :)
 
Diet Log for 12-12-08
*This was a really shitty day and my diet shows it. I just didn't have it in me last night or this morning to cook anything so I was lazy and opted for a shit ton of turkey sandwiches. This has been an extremely stressful week! However, I did have a great workout!

4:30am 1 cup of oats, 5 slices of turkey bacon, 2 pieces of wheat toast, 8oz. 1% milk, Muscle Milk shake
9:15am Turkey breast on wheat (this is store bought processed turkey breast slices)
1:15pm Turkey breast on wheat
4:30pm (2) Turkey breast on wheat
6:00 - 7:00pm Workout *Took 5g of creatine and 5g of glutamine pre-workout.
7:15pm Muscle Milk shake
8:00pm (2) Spicy Chicken fillets with cheese, lettuce, and tomatoe
1 sweet potatoe
 
Training Log for 12-12-08

Standing DB Press *Going to substitute with seated arnold presses next week*
45 X 10
50 X 8
55 X 8
60 X 8

Lateral Raises
30 X 10
35 X 8
40 X 8
45 X 8

Wide Grip Upright Rows
95 X 10
115 X 8
125 X 8
135 X 8

Seated Bent Over Lat Raises
50 X 10
55 X 8
60 X 8
65 X 8

Shrugs
225 X 15
245 X 15
245 X 15
255 X 15

This workout was high intensity and fast pace. Never longer than 2 minutes between sets and no more than 3-4 between excercises with the exception of shrugs because i got caught up in conversation.
 
needtogetaas said:
Looking good bro. Weight look good to. How you liking the work outs so far? Has it been a full week yet?
Click to expand...

I love the higher intensity, faster pace workouts...I don't have a lot of free time in the day so its great to have a faster pace workout. It has been a week but I missed legs and biceps this week. My work schedule is so fucked up right now. I had to stay back 3 nights last week and I'm so far behind on paperwork. I have 2 reports to do tomorrow and its bullshit because tomorrow is Sunday! Oh well, things will get better soon, I'm just trying to hang in there until then and stay as strict to my diet and workout routine as possible.
 
brandonp005 said:
I love the higher intensity, faster pace workouts...I don't have a lot of free time in the day so its great to have a faster pace workout. It has been a week but I missed legs and biceps this week. My work schedule is so fucked up right now. I had to stay back 3 nights last week and I'm so far behind on paperwork. I have 2 reports to do tomorrow and its bullshit because tomorrow is Sunday! Oh well, things will get better soon, I'm just trying to hang in there until then and stay as strict to my diet and workout routine as possible.
Click to expand...

Thats good so this is working out better for you. Keep us up dated.
 
Sorry I haven't posted in a while, work has been busting my ass this week, but I have still been busting my ass in the gym. I'm now on Christmas vacation so I'll be able to get some shit posted up.
 
brandonp005 said:
Sorry I haven't posted in a while, work has been busting my ass this week, but I have still been busting my ass in the gym. I'm now on Christmas vacation so I'll be able to get some shit posted up.
Click to expand...

You get my k??????? just checking up on your ass bro. Have to keep you going.
 
Brandon bro???? where the fuck are you???? I know its a busy week for the whole world but lets hear it my good man. How is the diet and training coming along. If you have stuck to the training plan for a week or two I thin its time to up the program and make it harder.

Have you added weight?
 
12-22-08

Flat Bench DB Press
60 X 10
70 X 8
80 X 8
90 X 8

Incline DB Press
60 X 10
70 X 8
80 X 8
85 X 8

Incline Flies
45 X 8
50 X 8
55 X 8
60 X 8

Flat Bench Flies
45 X 8
50 X 8
55 X 8
60 X 8

Dips
4 sets of 20 with body weight

Leg Raises
4 sets of 15 with body weight

Cable Crunches
110 X 10
120 X 10
130 X 10
140 X 10


***Current weight is 172lbs. I have dropped a couple pounds but my strength is still increasing.
Diet is going pretty good. I did slack and have a couple beers the other night when I went out with some friends that I haven't seen in ages. Its all good though, actually the next day from drinking, I was more vascular than ever! I'm guessing its where I pissed a gallon the night before and was dehydrated.
 
brandonp005 said:
12-22-08

Flat Bench DB Press
60 X 10
70 X 8
80 X 8
90 X 8

Incline DB Press
60 X 10
70 X 8
80 X 8
85 X 8

Incline Flies
45 X 8
50 X 8
55 X 8
60 X 8

Flat Bench Flies
45 X 8
50 X 8
55 X 8
60 X 8

Dips
4 sets of 20 with body weight

Leg Raises
4 sets of 15 with body weight

Cable Crunches
110 X 10
120 X 10
130 X 10
140 X 10


***Current weight is 172lbs. I have dropped a couple pounds but my strength is still increasing.
Diet is going pretty good. I did slack and have a couple beers the other night when I went out with some friends that I haven't seen in ages. Its all good though, actually the next day from drinking, I was more vascular than ever! I'm guessing its where I pissed a gallon the night before and was dehydrated.
Click to expand...

NICE> I think we need to add weight to the lifts bro. If you have not added any weight then try to add some this week.
 
12-23-08

Lat Pull Down
140 X 10
150 X 10
160 X 10
170 X 10

Straight Arm Pull Down
110 X 8
120 X 8
130 X 8
150 X 8

Seated Rows
190 X 10
200 X 8
220 X 8
220 X 8

Single Arm DB Rows
90 X 10
100 X 8
120 X 8
130 X 8

Standing Hammer Curls
40 X 8
45 X 8
50 X 8
55 X 8

Incline DB Curls
25 X 8
30 X 8
35 X 8
40 X 8

Lying Cable Curls
110 X 8
120 X 8
130 X 8
140 X 8

Single Arm DB Preacher Curls
35 X 8
35 X 8
35 X 8
35 X 8


***This was a great workout. Had an amazing pump in my lats and in my biceps.
 
brandonp005 said:
12-23-08

Lat Pull Down
140 X 10
150 X 10
160 X 10
170 X 10

Straight Arm Pull Down
110 X 8
120 X 8
130 X 8
150 X 8

Seated Rows
190 X 10
200 X 8
220 X 8
220 X 8

Single Arm DB Rows
90 X 10
100 X 8
120 X 8
130 X 8

Standing Hammer Curls
40 X 8
45 X 8
50 X 8
55 X 8

Incline DB Curls
25 X 8
30 X 8
35 X 8
40 X 8

Lying Cable Curls
110 X 8
120 X 8
130 X 8
140 X 8

Single Arm DB Preacher Curls
35 X 8
35 X 8
35 X 8
35 X 8


***This was a great workout. Had an amazing pump in my lats and in my biceps.
Click to expand...

this work out should have some abb work in it if a remember correctly.
 
My abs were extremely sore from Monday's workout. My training split is jacked up this week cause the gym is closed today and tomorrow. Thats also why I put biceps with back this week.
 
In about 2 weeks I'm going to be starting my cycle of Test Eth/Monsterdrol cycle. I'm really pumped about this one as well. I'm thinking about throwing a weight gainer shake in my diet for the cals. Is this a good option? Also, I was also thinking about trying to modify my workout routine to hit each muscle group twice per week. Whats your opinions on that as well?
 
brandonp005 said:
In about 2 weeks I'm going to be starting my cycle of Test Eth/Monsterdrol cycle. I'm really pumped about this one as well. I'm thinking about throwing a weight gainer shake in my diet for the cals. Is this a good option? Also, I was also thinking about trying to modify my workout routine to hit each muscle group twice per week. Whats your opinions on that as well?
Click to expand...

just keep the work out program all the same. Add in a heavy left chest work out on one of the other days.

flat bench,peck deck dips,incline bench press,flies.


as for the drink just use my bulking bars bro. Here is a thread about them http://www.elitefitness.com/forum/anabolic-steroids/needto-your-new-protein-bars-shit-630879.html and here is where to buy them Better Protein Bars - Better Protein Bars - Better Protein Bars - Bodybuilding supplements|nutritional supplements|fat burners|whey protein| you can buy them now...
 
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