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

[Chesticles]

Invest in an Ipod CJU, they come in real handy

OK just got back from the gym, slight improvement on last week's piss poor performance. This is my 6th week on this program, so I might take that week off at the end of this week (I don't think I've taken a week off all year so far ), hit it hard until december/january, then go on my vacation, which is for like 2 weeks.

 

[Chesticles]

Push
Incline Dumbbell Bench Press (lbs)
60 x 8
60 x 8
60 x 5
40 x 12

Pec Deck (Little One) (plates, not sure of there weight)
7 x 8
7 x 8
7 x 8 (Increase)
5 x 12

Got all the reps this week, gotta like that.

Military Press (lbs)
5 x 120
8 x 100
8 x 100
12 x 80

I made up my own bar for this this week, fucked up my first set on these. Something about military presses, I can't seem to get a handle on them, used to be able to destory a 130 for 3 sets of 8 reps, not anymore

Close Grip Upright Row (lbs)
8 x 105
8 x 105
8 x 105
12 x 85 (Increase)

Used slight swing on the last few reps.

Dips (bodyweight)
1 x 4
1 x 3
1 x 2
1 x 2

No cheating whatsoever today, still low on reps though.

French Press (lbs)
65 x 10 (Increase) (shoulder)
65 x 8 (shoulder)
65 x 10 (1 w/ aid) (Increase)
45 x 12

Shouler started fuckin me about on this, otherwise probably could of done a 70 or 75.

That was it. Better then last week, except still can't get the military's right. I wanted to cut down on the workout time, but still took like 75 - 80 mins, which I ain't to happy about, but all in all, the workout was good

 

[Line]

Don't worry about the military presses, they'll come in time...they're just a bastard to get the hang of. As for everything else, it's good to see you increased on other exercises and those upright rows, incline DBs, and french presses are all impressive. Keep it up

 

[Glex]

Dips (bodyweight)
1 x 4
1 x 3
1 x 2
1 x 2

No cheating whatsoever today, still low on reps though.

Don't worry about it; dips suck, especially after all the pressing movements you did. It's great to get out 11 without cheating at all after that, and then you did tris again with the french press, solid!

 

[Chesticles]

Lineo - Thanks bra, The military's get mighty annoying sometimes.

Glex - thanks big guy, gives me a bit more motivation

Ok just some forearms, abs and cardio today.

Forearms
Dumbbell hammer curls (both arms same time) - 3 x 15 Weight - 30 (lbs)
Close Grip Reverse barbell curls - 3 x 15 Weight - 35 (pre made bar) (lbs)

Abs
Ball crunches - 4 x 25

Cardio
20 mins eliptical (level 7)
10 mins tread (Fast walk. incline level 8)
10 mins bike

That was that, nice lil session today

 

[Chesticles]

Legs
Leg extension (1/4 reps for knee rehab, max weight on this is 50)
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

Leg press (Near 3/4 reps today, knees gettin better ) (kgs)
15 x 200
15 x 200
15 x 200
15 x 200
15 x 200
15 x 200

Lying leg curls (Weight in plates, not sure of weight)
8 x 14 (Increase) and PB
8 x 14 (Increase)
8 x 14 (Increase)
12 x 10

Close to doin the stack, only 2 plates off. Used a bit of cheat on the last few reps of the last 2 sets.

Standing leg curls
8 x 40
8 x 40
8 x 40
12 x 30

Standing calf raises (kgs)
Tri Set
Heels facing out \

Feet straight----- 5 x 10 Weight - 36

Heels facing in /

That tri set was killer, didn't use alot of weight, but still was enough to fry the calfs. Another good workout, knees gettin better and hammies where fried. Stretched and was done in 50 mins.

 

[Chesticles]

Ok this wasy today's pull session from about midday today., I recently got a new boxing set up, so I'll be doing my cardio in about 20 - 30 mins, and I'll post it up then.

Pull
Deadlifts (kgs)
120 x 8
120 x 8
120 x 8
80 x 12

Ok don't hate me to much for this, but I'm going to use straps for my heavy sets on deadlifts ONLY, reason being is unlike the other exericses, when I cut out straps I went up in weight, I decreased the reps in these because I couldn't hold the weight, so I'll use straps until my grip strength gets better.

BB Bent Row (kgs)
58 x 8
58 x 8
58 x 8
40 x 12

Good form this week, keep that bar picture perfect

Chin ups
me x 5 (Increase)
me x 3
me x 3 (Increase)
me x 2 3/4 (lol couldn't quite get to the top on the last one)

Ezbar barbell Curl (lbs)
70 x 8
70 x 8
70 x 8
50 x 12

Slight Swing on last few reps on last set.

Concentration Curl (lbs)
30 x 8
30 x 8 (last 3 reps assisted on left arm)
30 x 8 (last 3 reps assisted on left, last 4 assisted on right)
20 x 12

Abs
Super set
Decline bench sit ups - 3 x 10
Standing twists - 3 x 20 (10 each side)

Took it easy on abs, still a lil bit tender from tuesday, good workout overall done in about 65 mins. Stay tuned for boxing.

 

[Chesticles]

Cardio
20 mins punching bag
10 mins speedball
10 mins skipping

That was good, I suck at skipping though lol.

 

[Rocky]

Fine work sir. Increases in weight and keeping on top of your cardio. Dirty boy.

 

[Line]

Deads look great and building up your grip strength is a great idea because straps will only take you so far. BB rows are looking nice as well and it's good to see the increases in pullups too. Keep it up Chesty

 

[CJU]

glad to see you doing active rehab on that knee. if it was me i'd probably want to move to fast and end up fucking me knee over again lol. but you're not like me! you're smart and don't let your ego get ahold of you.

theres no shame in using straps- you dont want to rip your hands to shreds! gj on the chins up after the bent over rows to deload that spine. things are looking great!

 

[FOOTBALL FAN]

lol I know what you mean skipping is hectic i got the hang of it a bit better now though im still not great at it though

 

[Mango]

Damn turd. Doing great, glad to see the chins improving

Stay focused buddy

 

[Chesticles]

Thanks for the comments guys.

Won't be any updates for a week, taking the week off

 

[Peanut!!]

liar i saw u in there this arvo

 

[Chesticles]

lol as if, I do have to go in to put my membership on hold though.

But to lazy to leave the house

 

[PUMBA]

Things looking solid, good idea to have a week off now and then, love the graphics on the Standing Calf Raises i would have had no idea what you were talking about otherwise .
Keep stretching whilst your not working out.

 

[EvilDumbell]

Keep stretching whilst your not working out.

Oh he will

 

[Chesticles]

I'm back after my weeks break, felt refreshed and was keen to get into it. My new split is chest/bis, legs,OFF,shoulders/tris/calfs,back/traps,OFF,OFF. Abs and cardio will be worked in whenever, I may do weights in the morning and cardio at night (which I'll be doing tonight). I'll switch every week between high and low reps. Ok so today was chest, bi's and abs. Strengths gone down a bit, and On the first exercise I had a heavier weight on, then took weight off so the rest of the sets suffered a bit. Add to the fact that I had about 5 hours sleep AND had an exam today. High reps today.

Chest
Incline barbell press (lbs)
14 x 100 (+ bar)
5 x 100 (+ bar) (see what I mean by failed heavily lol)
17 x 60

Flat cable flyes (plates each side, not sure of weight)
15 x 2
15 x 2
12 x 2

First time doing these, so I guess you can call them PB's lol.

Decline dumbbell press (lbs)
15 x 40's
11 x 40's
8 x 40's

First time doing these, so wasn't sure if my form was right.

Biceps
Standing alternate dumbbell curl (lbs)
20 x 30's
15 x 30's
15 x 30's

cheat on last 10 or so reps on last set.

Close grip barbell curl (premade weights, lbs)
20 x 45
20 x 45
15 x 55

Abs
Chin up bar leg raises - 3 x 10

Super set
Standing twists - 3 x 20 (10 each side)
Decline bench sit ups - 3 x 10

That was that. Not to worried about the lack of weight I used, I was doing high reps and it was my first week back. Arms where very pumped in particular, could barely lift my arms to grab hold of the chin up bar lol. Done in 50 - 55 mins.

Legs tomorrow, hope the knee holds up

 

[Chesticles]

ok back from legs, bit hot today (round 30 degrees celcius I think) anf felt a bit sick on the guts through the workout, but I didn't mind because I FINALLY got to squat!! high reps again today. Strapped my knee for squats and presses also.

Legs
Leg extension (for knee rehab, full reps. max on this is 50)
20 x 10
20 x 10
20 x 10

Dropped the weight back a bit so I could do full reps without locking out, knee felt pretty good.

Squats (kg)
40 x 15
40 x 15
40 x 15

wew got to squat It'll be very light on weight for a week or two, was only going about 1/2 to 3/4 way down, just to test the waters lol. Knee was slightly tight for the warm up set but cracked a bit then there was no pain at all. So I'm happy.

Incline leg press (lbs) (+ sled)
440 x 15
440 x 15
440 x 20 (PB )

Full reps now yeah buddy. I'd say I could of done more, but haven't been able to do full reps for awhile, so didn't want to overdo it.

Stiff Legged Deadlifts (lbs)
176 x 15
176 x 7 R/P 10 (sloppy reps)
176 x 10

Standing unilaterial leg curl (plates, not sure of weight)
25 x 15
25 x 15
25 x 15

That was it. took slightly longer then expected. Stretched and was done in 65 mins, mainly due to the strapping not coming off and me spending 5 - 10 mins trying to get it off my leg lol. I was happy with it overall, feels good to squat again