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Test Eth Cycle....

Saturday 2-6-10
Week 7
202.2 lbs

Chest/Back

Flat Bench Barbell
205 X 4
225 X 4
275 X 4
315 X 1
345 X 1
365 X 1 PR

Incline Barbell Press
205 X 4
225 X 4
245 X 4
265 X 4

Cable Cross Over (upper position)
65 X 8
80 X 8
80 X 8

Zercher Squats
135 X 10
185 X 6
225 X 6
275 X 6
295 X 6

Rack Pulls
225 X 6
315 X 6
405 X 6
500 X 6

Wide Grip Pulldowns
160 X 8
180 X 8
200 X 8


***This was a high intensity, litle rest workout. My chest and back was about to explode. I love it!

***Today was used to find my one rep max on the flat bench press. I haven't went for a 1 rep max in a long time and actually set another PR by about 20 lbs on the bench. This is also the first time I've used Zercher and rack pulls on the same day for my lower back and I really liked it. The Zerchers got the blood flowing and a nice pump. The rack pulls really finished my lower back off.
 
Updated Pics:
2-6-10
202.2 lbs

I can tell I've put some size in my chest thickness and in my biceps.


2-6-102022lbs2.jpg


2-6-102022lbs3.jpg


2-6-102022lbs.jpg
 
Monday 2-8-10
Week 8
202.8 lbs

Chest/LegsIncline Barbell Press
205 X 6
205 X 6
225 X 6
225 X 6

Flat Bench
205 X 6
225 X 6
275 X 6
275 X 6

Incline DB Flies
35 X 8
35 X 8
35 X 8

Dips
3 sets of 10

Hack Squats
135 X 10
225 X 8
225 X 6
245 X 6

Leg Extensions
135 X 8
160 X 8
160 X 8
170 X 8


***My right elbow was hurting today, so I went light on the chest. Besides, I hit chest hard a couple days ago. Got a good pump in my quads. I'm going to blast my legs Thursday. Been a long day at work and I'm ready to just get some food in me and hit the bed.
 
Tuesday 2-9-10
Week 8

Upper Back

Barbell Rows
135 X 10
185 X 6
205 X 6
225 X 6
275 X 6

Wide Grip Pulldowns
140 X 6
160 X 6
180 X 6
200 X 6

Seated Rows
180 X 6
200 X 6
240 X 6
260 X 6

Straight Arm Pulldowns
155 X 6
170 X 6
185 X 6
200 X 6

***I do heavy rack pull or deadlifts on Saturday.
 
Thursday 2-11-10
Week 8

Legs/Shoulders

Squats ***Didn't go over 315 tonight because my right knee was hurting and making a popping sound.
225 X 6
315 X 6
315 X 6
315 X 6

Leg Press
335 X 6
425 X 6
515 X 6
605 X 6

Leg Extensions
135 X 8
160 X 8
170 X 8
180 X 8

Lying Leg Curls
90 X 8
135 X 8
135 X 8

Seated Calf Raise
150 X 75

Seated Overhead Barbell Press
135 X 6
185 X 6
185 X 6
205 X 6

DB Front Raises ***Superset with DB Side raise. Shoulders were on fire after these sets.
40 X 6
40 X 6
40 X 6
40 X 6

DB Side Raises
30 X 6
30 X 6
30 X 6
30 X 6

Barbell Shrugs
225 X 12
315 X 12
315 X 12


***This was a fast pace workout with little rest in between sets.
 
Saturday 2-13-10
End of Week 8
202.2 lbs

Biceps/TricepsPreacher Curls
65 X 8
85 x 8
95 X 8
105 X 8

Standing Hammer Curls
45 X 8
50 X 8
55 X 6
65 X 6

Incline DB Curls
35 X 8
35 X 8
40 X 8
40 X 8

Single Arm Concentraion Cable Curls
30 X 8
40 X 8
50 X 8
60 X 8

Close Grip Bench ***no spotter in the gym today, so didn't go over 275.
225 x 6
245 X 6
245 X 6
275 X 6

EZ Bar Overhead Extension
65 X 8
85 X 8
115 X 8
120 X 8

V-bar Pushdowns
170 X 8
185 X 8
200 X 8
210 X 8


***Biceps get pumped so much that they become so painful and damn near unbarable.

**Been using Skeletal Balm on my elbows and shoulder pre workout to prevent pain. Also taking Forged Joint Repair for the ache in my wrists.
 
Monday 2-15-10
Week 9

Chest/Legs/Abs

Flat Bench Barbell Press
225 X 6
275 X 6
295 X 6
315 X 6

Smith Machine Incline Press
225 X 6
245 X 6
265 X 6
275 X 6

Incline Cable Fly
50 X 8
65 X 8
65 X 8
70 X 8

Hack Squats *Slow and controlled, squeeze at the top.
135 X 10
225 X 8
245 X 8
275 X 6
315 X 6 PR

Walking Barbell Lunges
24 steps X 65
24 steps X 65
24 steps X 65

Seated Calf Raises
150 X 75

Decline Bench Crunches
3 sets of 25.

Leg Raises
3 sets of 20.

Barbell Trunk Twist
65 X 12
65 X 12
65 X 12

Standing Cable Oblique Crunch
80 X 15
110 X 15
140 X 15


***This was one hell of a workout. My legs were fucking shot after this. I was to the point of puking. It was everything I could do from puking! Chest was full and pumped by my right elbow was weak tonight. Not really hurting, but just weak. I used Skeletal Balm on it pre workout and took a serving of Forged Joint Repair.
 
Brandon you dedicated bastard you. That is what I like about you. You dant care oif no one wshows up in your blog you just keep on trucking with it. Killing it and doing that damn thing. Day in and day out like a beast on a mission. Kill it bro kill it
 
needtogetaas said:
Brandon you dedicated bastard you. That is what I like about you. You dant care oif no one wshows up in your blog you just keep on trucking with it. Killing it and doing that damn thing. Day in and day out like a beast on a mission. Kill it bro kill it
Click to expand...

yeah, thanks bro.....started a little morning cardio this week...my abs are starting to shade in...i'm not doing a whole lot cause I'm not wanting to start dropping a bunch of pounds, but just enough to help eliminate some body fat and give the heart some healthy exercise!
 
Update: 2-19-10
End of Week 9
202.8 lbs

Going to be changing up my training split. I'm going to start taking Mondays off because they are very long days at work and its affecting my workouts. I'm going to break my legs down to quads on one day and hamstrings on another.

Monday - Off
Tuesday - Chest/Abs
Wednesday - Shoulders/Hamstrings
Thursday - Back
Friday - Biceps/Triceps/Abs
Saturday - Quads/Calves
Sunday - Off
 
Saturday
End of Week 9
202.4 lbs

Quads/Calves

Hack Squats
225 X 8
275 X 8
315 X 6
335 X 6

Leg Press
365 X 8
405 X 8
515 X 6
605 X 6

Walking Barbell Lunges
24 steps X 65
24 steps X 65
24 steps X 65
24 steps X 65 *Quads were on fire!

Leg Extension
145 X 10
170 X 8
190 X 8

Seated Calve Raises
150 X 75 ***60 reps and then had to rest about 10 secs. I'll up the weight when I can do a straight 75 reps.


***My legs were on fire. Could barely walk down the steps after this workout. It was fast paced with little rest. There was 3 of us. Once one would finish, the other would start. I was breathing heavy through the entire workout.
 
Tuesday 2-23-10
Week 10

Chest

Flat Bench Barbell
225 X 6
275 X 6
315 X 4
315 X 4

Incline Barbell Smith Machine
225 X 6
245 X 6
265 X 6
275 X 6
225 X 15

Decline Barbell Press
225 X 6
275 X 6
315 X 4
325 X 4

Dips
3 sets of 15.
 
Wednesday 2-24-10
Week 10

Shoulders/Hamstrings

Smith Barbell Overhead Press (behind the head)
135 X 8
155 X 8
175 X 6
185 X 6

Cable Lateral Raises
45 X 8
50 X 8
55 X 8
65 X 8

DB Front Raises
40 X 8
45 X 8
45 X 8
50 X 8

Barbell Shrugs
315 X 10
315 X 10
315 X 10
315 X 10

Reverse Hack Squat (stiff leg)
225 X 8
225 x 8
315 X 8
315 X 8

Lying Leg Curl
90 X 8
90 X 8
90 X 8

Standing Single Leg Curl
35 X 8
50 X 8
75 X 8
 
Thursday 2-25-10
Week 10

Back

Rack Pulls
225 X 6
315 X 6
405 X 6
500 X 6

Wide Grip T-Bar Rows
90 X 6
115 X 6
135 X 6
160 X 6

Close Grip T-Bar Rows ***Super set with Straight Arm Pulldowns.
90 X 6
115 X 6
135 X 6
145 X 6

Straight Arm Pull Downs
140 X 8
140 X 8
155 x 8
155 X 8

Wide Grip Pullups
3 sets of 8


Great workout. Lower and upper back was pumped all to hell! Measured my arms tonight because I could tell they were getting bigger. Arms measured 17" which is about 1.5" growth over the past couple months!
 
Saturday 2-7-10
200.0 lbs

Legs/Triceps

Hack Squats
225 X 8
225 X 8
275 X 8
275 X 8

Walking Barbell Lunges ***These were super sets with Single Leg Extensions.
24 steps X 115
24 steps X 115
24 steps X 115
24 steps X 115 ***Barely made the last couple steps. Quads were on fire!

Single Leg Extensions
70 X 8
80 X 8
90 X 8
100 X 8

Seated Calve Raises
150 X 75

Lying DB Single Arm Skull Crushers **Giant sets with both pushdown movements!
30 X 8
30 X 8
35 X 8
35 X 8

V-Bar Pushdowns
140 X 8
155 X 8
155 X 8
170 X 7 ***Failure

Pyramid Pushdowns
120 X 10
120 X 10
140 X 10
140 X 8 **Failure

***My left knee and right elbow was absolutley killing me!

***I was kind of cut short on time, so a lot of super sets and giants sets were incorporated. I was out of breath the entire workout. So I got a really good cardio affect out of it.
 
my account has been jacked up for the past couple weeks....i'm going to get this log updated....great changes are coming soon!
 
Thursday 3-18-10

Back

Deadlift Rack Pulls
225 X 6
315 X 6
405 X 6
565 X 4 PR!!!!!!

Wide Grip Pulldowns
160 X 8
180 X 8
200 X 8
220 X 8

Close Grip Seated Rows
200 X 8
210 X 8
220 X 8

Straight Arm Pulldowns ***Superset with Close Grip Seated Rows.
140 X 8
140 X 8
155 X 8


***Felt really good tonight. Hit a new PR on the deadlift rack pulls by 65 lbs! This was a fast pace workout with little rest between sets. Had to hurry up and get back to watch my UK Wildcats!

C-A-T-S, Cats, Cats, Cats!
 
Thursday 3-25-10
196.0 lbs

Back

Wide Grip Pulldowns
4 sets of 8

Wide Grip Seated Rows
4 sets of 8

Close Grip T-bar Rows
4 sets of 6

Straight Arm Pulldowns
4 sets of 8

***20 minutes of cardio on the eliptical machine. Total distance was 3 miles.

***Didn't do any lower back tonight due to my herniated disc. It has been aggervating me the past couple days.
 
brandonp005 said:
Thursday 3-25-10
196.0 lbs

Back

Wide Grip Pulldowns
4 sets of 8

Wide Grip Seated Rows
4 sets of 8

Close Grip T-bar Rows
4 sets of 6

Straight Arm Pulldowns
4 sets of 8

***20 minutes of cardio on the eliptical machine. Total distance was 3 miles.

***Didn't do any lower back tonight due to my herniated disc. It has been aggervating me the past couple days.
Click to expand...

Hope the disc feels better! Your log is always fun to read:)
 
Friday 3-26-10

Triceps/Biceps

Close Grip Bench
4 sets of 8,8,6,6

Single Arm DB Skullcrushers (flat bench)
4 sets of 8

Single Arm DB Overhead Extensions
4 sets of 8

V-bar Pushdowns
4 sets of 8

Standing DB Curl
4 sets of 8,8,6,6

Incline DB Curl
4 sets of 6

Single Arm Concentration Cable Curls (preacher curl)
4 sets of 8

***25 minutes of cardio on the eliptical machine.
 
Monday 3-29-10
197.8 lbs (after meals)

Legs/Cardio

Squats
5 sets of 6

Walking Barbell Lunges
4 sets of 20 steps

Single Leg Extensions
4 sets of 8

Single Leg Press
4 sets of 8

Seated Calve Raise
1 set of 75

***20 minutes of cardio on the elliptical. Total distance was 3 miles in 17 minutes, followed by a 3 minute cool down.
 
Tuesday 3-30-10

Chest/Cardio

Flat Bench Barbell Press
5 sets (10,8,8,6,6)

Incline Barbell Press
5 sets (8,8,8,6,6)

Incline DB Flies
4 sets of 8

Dips
4 sets of 15

***18 minutes cardio on the ellipitcal machine. Total distance was 3 miles.
 
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