Test Eth Cycle....

[brandonp005]

Wednesday (2-18-09)

Squats
135 X 5
165 X 5
195 X 5
195 X 5

Overhead Press
95 X 5
115 X 5
125 X 5
145 X 5 ***Going to bump the weight up a bit on the chart. I got this too easy.

Deadlift
165 X 5
195 X 5
230 X 5
265 X 5 ***I know I had 315 for 5 in me. I'm going to bump this weight up also.

Decline Sit-ups
3 sets of 25 with bodyweight.


***This is the first time I have done deadlifts in a long time due to a lower back injury. I was so pumped because I was pain free while doing them. I'm going to up the weight on the chart next week. I just have to be careful and not push it too much. I don't want those back problems coming back.

 

[needtogetaas]

Wednesday (2-18-09)

Squats
135 X 5
165 X 5
195 X 5
195 X 5

Overhead Press
95 X 5
115 X 5
125 X 5
145 X 5 ***Going to bump the weight up a bit on the chart. I got this too easy.

Deadlift
165 X 5
195 X 5
230 X 5
265 X 5 ***I know I had 315 for 5 in me. I'm going to bump this weight up also.

Decline Sit-ups
3 sets of 25 with bodyweight.


***This is the first time I have done deadlifts in a long time due to a lower back injury. I was so pumped because I was pain free while doing them. I'm going to up the weight on the chart next week. I just have to be careful and not push it too much. I don't want those back problems coming back.

nice bro.

 

[Bigpimpin10]

well done bro.

 

[SaiBoT]

Good stuff bro!!!

 

[brandonp005]

Friday (2-20-09)
End of Week 7 @ 186 lbs. (+14)

Squat
135 X 5
165 X 5
195 X 5
225 X 5
270 X 3 ***Felt lighter than 225. haha
195 X 8

Bench
135 X 5
160 X 5
190 X 5
225 X 5
265 X 3 ***Made this lift my bitch. I know I had atleast 3, maybe 4 more.
190 X 8

Bent over Rows
85 X 5
105 X 5
130 X 5
150 X 5
175 X 3
130 X 5

Weighted Dips
45 X 8 **One 45lb plate.
90 X 8 **Two 45lb plates.
90 X 8

Barbell Curls
65 X 8
95 X 8
115 X 8 **Weight isnt an issue but the straight bar kills my wrist. Probably use the EZ bar next time.

Barbell Tricep Extensions
95 X 8
115 X 8
115 X 8 ***Once again the straight bar kills my wrist. Will do pushdowns next week.


***I smoked all my lifts today. I know on the bench I could have done more weight and more reps but I didn't because I'm trying to strictly follow the program to what it says. The only modifications I'm really doing is rounding the weight. For example, when it calls for 127lbs, I load 130.

 

[needtogetaas]

Friday (2-20-09)
End of Week 7 @ 186 lbs. (+14)

Squat
135 X 5
165 X 5
195 X 5
225 X 5
270 X 3 ***Felt lighter than 225. haha
195 X 8

Bench
135 X 5
160 X 5
190 X 5
225 X 5
265 X 3 ***Made this lift my bitch. I know I had atleast 3, maybe 4 more.
190 X 8

Bent over Rows
85 X 5
105 X 5
130 X 5
150 X 5
175 X 3
130 X 5

Weighted Dips
45 X 8 **One 45lb plate.
90 X 8 **Two 45lb plates.
90 X 8

Barbell Curls
65 X 8
95 X 8
115 X 8 **Weight isnt an issue but the straight bar kills my wrist. Probably use the EZ bar next time.

Barbell Tricep Extensions
95 X 8
115 X 8
115 X 8 ***Once again the straight bar kills my wrist. Will do pushdowns next week.


***I smoked all my lifts today. I know on the bench I could have done more weight and more reps but I didn't because I'm trying to strictly follow the program to what it says. The only modifications I'm really doing is rounding the weight. For example, when it calls for 127lbs, I load 130.

I also round the weight up bro... But when you get into the last stages of the program you will want to get yourself a couple of 1 lb weight and half lb weights of your own.. Like 20-30 bucks no big deal.. You will want them late in the program.

Say you are really pushing it later on in the program. You know that weights going to be heavy but you still want to do more then you did lat week. Well adding 1-2 lbs may not seem like a big deal. add 2 lbs a week for 10 weeks now you are talking 20lbs right? as long as you can add even just a lb to the lift you are going forward. Once you start getting to a point there you can't add that lb or start to loose the weight and go back.


Then you its time to de load and start over. or change to a new program.

 

[needtogetaas]

You are doing the right thing by sticking to the programed weights though bro.

 

[brandonp005]

I'm hoping that by this summer I can get to 180-182 with visual abs. Right now there is a thin layer of fat covering them up. I'm thinking with about 6 weeks of cardio and good diet, they should be shading in pretty good.

 

[brandonp005]

Diet for 2-20-09

Breakfast @ 4:15am
10 oz of chicken breast with mexican rice and 12 oz. of Organic skim milk
***I wasn't in the mood for my traditional eggs and turkey bacon breakfast.

6am......one muscle milk shake

9am....1 serving of tuna on a single slice of wheat bread

11am...2 servings of tuna on wheat

1pm...1 muscle milk shake

2:30pm....1 serving on tuna on wheat

5pm....1 serving of spaghetti

6-7:30pm....workout
***Immediately after workout, 1 tablespoon of honey and whey protein shake

8:30pm....12 oz. of turkey breast with 12 oz. of Organic skim milk


****I mix in some pickle relish with 2 cans of tuna (this makes 4 servings) and kept in a plastic container. Throw 4 slices of wheat bread in some sandwich bags. I also keep a bag of almonds and cranberries in my dinner bucket as well to snack on while I'm on the go at work.

 

[needtogetaas]

Last thing you want to do is cut cals coming into pct. less you want to lose all your gains.