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  1. #1009
    Mecca V.I.P. Hypocrisy86's Avatar
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    looks like your doggshit routine is going good man
    keep it uP!


    Chesticles Log - It's big, hairy and probably smells.



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  2. #1010
    Mecca V.I.P. Chesticles's Avatar
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    Thanks everyone except Peanut. Glex, what do you mean? I wrote what I was doing

    Done 30 mins of cardio on the recumbant bike today. I done a sports interval on level 8, the intensity started really low then would spike really high, and it kept rotating that. Very hard stuff.

    When I walked in Nutty was doing warmups for his shoulders, he put his weights down to go and answer his phone, and the gym owner's wife immediately walks over and puts his weights back I found it quite amusing. Until tomorrow boys.


    “Unless a man undertakes more
    than he possibly can do, he will
    never do all that he can.”

    - Henry Drummond


  3. #1011
    Diet cat says no spoon 4u Glex's Avatar
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    Quote Originally Posted by Chesticles
    • Find new back thickness exercise
    I mean what are you going to replace close grip cable rows with, and what are the other exercises are you doing already? I was too lazy to look back at what you decided on at the beginning


    -glex


  4. #1012
    Diet cat says no spoon 4u Glex's Avatar
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    Quote Originally Posted by Chesticles
    Back Thickness
    Deadlift (12-20 reps)
    Rack Deadlifts (10 – 12 reps)
    Seated cable row (10 – 12 reps)
    Alright, I stopped being so lazy. BB Rows, DB Rows, T-Bar rows? I forget the 'rules' of DC but I think BB or T-Bars are a better choice for the program.


     


  5. #1013
    Mecca V.I.P. Chesticles's Avatar
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    They got rid of the T-bar row in my gym Apparently people where doing it to wrong. Why the trainers couldn't fix people's form is beyond me though. I'd say it'll be Standing Dumbbell row or barbell row :)

    PS. your still duckin me at poker


     


  6. #1014
    Make it BB Row.


     


  7. #1015
    Diet cat says no spoon 4u Glex's Avatar
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    ^^ Yeah, since you're doing DC you might as well make it a big compound movement.

    Can you do T-bar rows old school 'in da cornah', or would your gym owner have a conniption fit?

    I'm not duckin' you at poker


     


  8. #1016
    When I walked in Nutty was doing warmups for his shoulders, he put his weights down to go and answer his phone, and the gym owner's wife immediately walks over and puts his weights back...





    fucking pain in the arse bitch cant stand that skank
    enjoy your chest and arm day tonight?


     


  9. #1017
    Mecca V.I.P. Chesticles's Avatar
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    Rocky - The dumbbell row I'm thinking of is like a barbell row but done with dumbbells, both arms at the same time.

    Glex - I highly doubt it, they give me looks when I deadlift even

    Nutty - Yes, they done chest

    Ok here's my session from Friday, forgot to post it.

    Quads
    Smith Machine Squats (lbs)
    352 x 8 (Target 6 - 10)

    3 - 5 minute rest

    Widowmaker 220 x 20

    Kneeling quad stretch 60 secs

    Hamstrings
    Incline Lying Leg Curl (lbs)
    120 x 20 + 7 + 5 total = 32 reps (Target 15 - 30)

    Standing hamstring stretch 60 secs

    Calves
    Seated Calve Raise (lbs)
    160 x 40 + 20 + 20 Total = 80 reps (Target 50)

    Standing calve stretch on wall for 60 secs

    Biceps
    Ezbar Bicep Curl (lbs)
    90 x 14 + 3 + 4 total = 21 reps (Target 11 - 20)

    Hold at bottom of bicep curl movement on a decline bench with a 60lb EZbar for 60 secs

    Forearms
    Reverse Grip Cable Curls (lbs)
    100 x 19 (Target 10 - 20)

    Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 45lb bar for 60 secs

    Notes for next time:
    • Get above 8 reps on smith squats
    • Up weight on lying leg curl
    • Up weight on seated calve raise
    • Up weight on EZbar curl
    • Get above 19 reps on reverse cable curls


    Done in 50 mins. See yall tomorrow


     


  10. #1018
    Nice job - massive reps on calf raise.


     


  11. #1019
    Diet cat says no spoon 4u Glex's Avatar
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    Quote Originally Posted by Rocky
    Nice job - massive reps on calf raise.
    Agreed. Throw some more weight on those puppies!

    In and out in 50 minutes? Not bad at all


     


  12. #1020
    Mecca V.I.P. Hypocrisy86's Avatar
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    good heavy weight on biceps man
    thats some killer poundage..


     


  13. #1021
    Mecca V.I.P. Chesticles's Avatar
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    Thanks for the comments everyone, here's my session from today.

    Chest
    Incline Smith Machine Press (lbs)
    154 x 14 + 4 + 2 total = 20 reps (Target 11 - 15)

    Hold dumbbells at top of position, lungs full of air for 10 secs, lower to bottom of movement and hold with 60lb dumbbells for 60 secs

    Destroyed the incline. Right before I lifted I started thinking back to the days of Team Big Paycheck, and when me and Pummie would scream it at each other across the gym when we where working out Fired me up I tell ya.

    Shoulders
    Seated Dumbbell Press (lbs)
    60's x 9 + 4 + 3 total = 16 reps (Target 11 - 20)

    Hand on wall turning away shoulder stretch for 60 secs

    Back Width
    Rack Chins (lbs)
    Bodyweight + 66 x 11 + 8 + 4 total = 23 reps (Target 11 - 20)

    Lat pulldown stretch with 220 lbs for 60 secs

    Plates kept sliding everywhere on me though

    Back Thickness
    Deadlift (lbs)
    264 x 14 (Target 12 - 20)

    Pulling on stationary equipment with a hunched back for 60 secs

    I think that was 14, I might of miscounted I was so lightheaded after it lol.

    Triceps
    Seated Dumbbell French Press (lbs)
    80 x 12 + 5 + 4 total = 21 reps (Target 11 - 20)

    Hold bottom of standing french press movement with 40lb dumbbell for 60 secs

    Abs
    Decline bench sit ups - 4 x 15

    Notes for next time:
    • Up weight on incline smith & drop back stretching weight
    • Get above 16 reps on DB press
    • Up weight on rack chins
    • Get over 14 reps on deadlift
    • Up weight on french press


    Done in 50, cardio tomorrow


     


  14. #1022
    Diet cat says no spoon 4u Glex's Avatar
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    Quote Originally Posted by Chesticles
    ...cardio tomorrow
    It better be insanity

    Nice deadlifts, hun


     


  15. #1023
    Every one of those exercises stood out for me. Awesome. Big lifts with all those high reps is damn good.


     


  16. #1024
    Mecca V.I.P. Chesticles's Avatar
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    Back from cardio, insanity

    Cardio
    10 mins eliptical (Level 6) Dropped the difficulty back and sprinted that shit.
    10 mins recumbant bike (Level 5) Same here.
    10 mins treadmill (Speed 6.5, Incline 15% (MAX))

    All done, tiring stuff. Until tomorrow


     


  17. #1025
    Mecca V.I.P. fallen's Avatar
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    good lifts and that cardio was nuts bro bet your heart was pounding after all that


    I am untamed, I need a leash
    I am insane, I need a shrink
    I love brain, I need a leech


  18. #1026
    Mecca V.I.P. Chesticles's Avatar
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    Thanks everyone. Here's what I did today, had nutty and Pumba in there today, along with over a dozen noobs who where doing there GI Joe workouts (Chest and biceps)

    Quads
    Barbell squats (lbs)
    264 x 9 (Target 6 - 10)

    3 - 5 minute rest

    Widowmaker 147.4 x 20

    Kneeling quad stretch 60 secs

    I'm nearly breaking the squat rep range, I''ll get it soon enough. That widowmaker was tough today to

    Hamstrings
    Keystone Deadlifts (lbs)
    132 x 16 (Target 15 - 30)

    Standing hamstring stretch 60 secs

    First time doing this, hence the lack of weight. I'm going to read up on these a bit more, think it worked to much lower back.

    Calves
    Leg Press Calve Raises (lbs)
    154 x 12 (Target 10 - 12) (5 second negative & 15 second hold at bottom of movement)

    Standing calve stretch on wall for 60 secs

    Biceps
    Close Grip Straight Bar Curl (lbs)
    105 x 10 + 4 + 5 total 19 reps (Target 11 - 20)

    Hold at bottom of bicep curl movement on a decline bench with a 65lb bar for 60 secs

    Forearms
    Standing Alternate Dumbbell Hammer Curls (lbs)
    45's x 15 (Target 10 - 20)

    Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 45lb bar for 60 secs

    Notes for next time:
    • Get more then 9 reps on squats
    • Get more then 16 reps on keystones
    • Up weight on leg press calve raises
    • Get more then 19 reps on CG straight bar curl and up stretching weight
    • Get more then 15 reps on dumbbell hammer curls


    Done in 50, cardio tomorrow


     




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