Test Eth Cycle....

[brandonp005]

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.

 

[brandonp005]

Updated Pics:
2-6-10
202.2 lbs

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

 

[brandonp005]

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.

 

[brandonp005]

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.

 

[brandonp005]

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.

 

[brandonp005]

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.

 

[brandonp005]

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.

 

[needtogetaas]

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

 

[angelo212]

Where watching though Brandon. Keep up the great progress and keep STW (smashing them weights)

 

[brandonp005]

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

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!