Test Eth Cycle....

[brandonp005]

Friday 6-26-09
End of Week 8
176.4 lbs

Flat Bench
135 X 10
185 X 8
225 X 6
245 X 6
315 X 4 ***New PR. Last time I did 315, I only got it twice.

Incline DB Press
80 X 10
100 X 8
100 X 8
100 X 8 ***Gym doesn't have 110s and I cant get the 120s up by myself. Hurts the shoulder too bad.

Cable Cross Over (Upper Position)
80 X 8
80 X 8
80 X 8

Cable Cross Over (Lower Position)
65 X 8
65 X 8
65 X 8

Dips
3 sets of 15

***This was a fast pace workout. It was extremely hot in the gym today. I was sweating like a hog. I was pretty pumped at getting 315 X 4 on the flat bench tonight.

 

[brandonp005]

Here is my final contest pics. These were taken on 6-24-09. I was weighing in at 174.5 lbs.

***The first pic is my pre-contest pic. I was 178 lbs at the start. This was a 3 month transformation.

 

[brandonp005]

Tomorrow starts Week 9 of my 12 weeker. I'm changing up to a bulking diet and a 4 day training split. Its time to start putting on the mass. I'm hoping to do a show around this time next year and compete around the 200-205 lbs rain. I'm going to keep it more of a lean bulk for then next couple months because I would like to maintain my abs through the month of September.

Everyone stay tuned and I'll keep this as detailed as possible. Feel free to ask any questions throughout the journey.

 

[needtogetaas]

back to the 5x5 program bro. Start out as you did last time. We will tweak the program a bit, add some extra as we go along. But you know exactly how to do it and you know it builds mass. We will add a extra work out day on the week end. I will come up with that work out for you this week. I want you to start the 5x5 program monday though. Back to the basic mass building lifts. I will right out a full diet plan for you tomorrow night. Its all about packing on the muscle now man.

 

[needtogetaas]

And we have to bring up your legs they are lacking a bit.

 

[brandonp005]

Monday 6-29-09
Week 9 of cycle
Week 1 of Bill Starr 5X5
182.0 lbs

Squat
155 X 5
195 X 5
235 X 5
275 X 5
310 X 5

Flat Bench
140 X 5
180 X 5
215 X 5
250 X 5
285 X 5

Bent Over Barbell Rows
120 X 5
150 X 5
180 X 5
210 X 5
235 X 5

Weighted Hypers
45 X 10
45 X 10

Crunches
4 sets of 25

 

[needtogetaas]

Thats what I like about brandon. He gets right to fucking work. No messing around, no asking 400 questions. Just gets right to work. Love it.

Add the cardoi on some off days and after work outs bro. So you can keep lean for the summer like you wanted to.

 

[iggy]

yeah bro friday is good. what time?

 

[brandonp005]

yeah bro friday is good. what time?

Around 1pm sound good to you?

 

[iggy]

thats cool