Test Eth Cycle....

[brandonp005]

5-2-09 Workout (week 1)

Squats
135 X 20
155 X 10
225 X 8
285 X 6
315 X 4

Barbell Lunges
135 X 15
135 X 15
135 X 15
135 X 15
135 X 15
***Kept the same weight instead of going up because my legs were spent. I just squated yesterday to fnish up my 5X5 program.

Leg Curls
45 X 20
70 X 10
80 X 8
100 X 6

Deadlifts
135 X 10
205 X 10
225 X 10
245 X 10

Seated Calve Raises
100 X 15
100 X 10
125 X 8
150 X 8

***I was supposed to also do standing leg curls but there isn't anything like that at my gym. So Needto, what do you want me to throw in to replace the standing leg curls?

 

[needtogetaas]

We will add them in later.

 

[brandonp005]

Diet for 5-4-09

Breakfast
3 jumbo eggs
5 slices of turkey bacon
2 pieces of wheat toast with 1 tablespoon of all natural peanut butter
1 whey protein shake

Lunch ***Broke up into 2 sittings.
8oz. of turkey breast cutlets
1 serving of baby carrots (raw)
1 serving of natural almonds

Dinner
8oz. of turkey breast cutlets
1 serving of broccoli (raw)

1 Pre-workout protein shake
1 Post-workout protein shake
1 Bedtime Casein shake

Totals

2,357 cals
78.7g fat
124.6g carbs
285.8g protein (50% protein, 30% fat, 20% carbs)

 

[Bigpimpin10]

well done bro.. i think i might steal your diet

 

[brandonp005]

well done bro.. i think i might steal your diet

thats why i post it in such detail...might help someone out

 

[brandonp005]

5-4-09 Workout (Week 1)

175.5 lbs

Standing Barbell Press
95 X 15
105 X 10
135 X 8
135 X 8
155 x 6

DB Side Raises
25 X 8
25 X 8
25 X 8
25 x 8
25 X 8

DB Bent over lat raises
25 X 8
25 x 8
25 X 8
25 x 8
25 X 8

DB Shrugs
150 X 10
150 X 10
150 X 10
150 X 10
150 X 10

***DB side raise, DB bent over lateral raise, and shrugs were done as supersets.

Barbell Curls
65 X 15
75 X 10
95 X 8
115 X 6
120 X 4

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

EZ Bar Preacher Curls
65 X 8
75 X 8
85 X 8
85 X 8
95 X 8

Decline Skull Crushers
65 X 15
75 X 10
85 X 8
95 X 6

Tricep Cable Pushdowns
140 X 8
140 X 8
155 X 8
155 X 8
155 X 8

Reverse Grip Single Arm Pushdowns
30 X 10
30 X 10
30 X 10
30 X 10
30 X 10

***I was sweating like a hog and had a pump from hell. This was a fucking awesome workout!

 

[Bigpimpin10]

nice bro..good workout..i fucking love getting all pumped..doesnt it look crazy when your arms are so pumped nad look even better? hah

 

[needtogetaas]

Nice bro. I bet you will be feeling that work out in the morning. HA HA you starving yet?

 

[brandonp005]

Nice bro. I bet you will be feeling that work out in the morning. HA HA you starving yet?

i slept like a damn baby from that workout. as far as the starving goes, i'm dying! as work the other day, the pieces of coal started to look like brownies! haha

 

[brandonp005]

Tuesday 5-5-09 Workout (Week 1)

Flat Bench
155 X 15
185 X 10
205 X 8
225 X 6
265 X 4 ***didnt have a spot and was afraid to go any higher without any.

Incline DB Press
40 X 15
50 X 10
60 X 8
70 X 6
85 X 4

Incline DB Flys
35 X 10
40 X 8
50 X 6

Dips
body weight X 15
body weight X 10
body weight X 8 ***this new gym doesn't have a dip belt, so i'm going to buy one soon.

DB Pullovers
50 X 15
50 X 15
50 X 15

Chin ups
As many as possible over a span of 10 minutes. (didn't keep count)

Barbell Rows
135 X 8
155 X 8
175 X 8
185 X 8

Crunches
4 sets of 50

Hanging Leg Raises
3 sets of 25

DB Wrist Curls
20 lb X 30
20 lb X 30
20 lb X 30