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

[Chesticles]

Back from the gym, fucking humid as today, like a jungle in there. Had a sweet workout today, done shoulders, tris, calfs, abs and cardio. Medium - heavy reps today.

Shoulders
Seated dumbbell shoulder press (lbs)
50's x 12
60's x 8
70's x 5 (PB huLessVictory: )
50's x 6

Didn't give myself enough rest for the last set, which is why I only got 6. But hey a PB, yeah buddy

Seated side laterials (lbs)
25's x 12
30's x 8 (average form)
30's x 6 (average again)
25's x 10 DROP 15's x 7 DROP 10's x 7 DROP 7.5's x 7 DROP partials x 10

Shoulders where on fire after these.

Wide grip barbell upright row (Premade weights, lbs)
10 x 95
10 x 105
6 x 115
10 x 95

Crappy form on near all of these sets, but still got a pump from it.

Triceps
Dumbbell seated french press (lbs)
70 x 10 (PB huLessVictory: )
80 x 9 (1 w/ aid) (PB huLessVictory: )
100 x 4, failed on 5th (PB huLessVictory: )
70 x 6

Got some PB's today, yeah buddy! hit 100 for reps, first time doin that.

Dumbbell crossface (lbs)
20 x 10
22.5 x 8
25 x 6
20 x 10



Calves & Abs
Super Set
Leg press calf raises - 3 x 15 Weight - 150 kgs
Decline bench sit ups - 3 x 15

Seated calf raises - 3 x 15 Weight - 49 kgs
Leg raises - 3 x 15

Cardio
20 mins eliptical (level 6)
10 mins treadmill (fast walk, incline level 6)
10 mins bike

Dam that was a workout, really happy with it, except for the time, took about 85 mins to do but oh well. Weighed myself to, up from 99 kg to 101.5 kg, Yeah buddy

 

[MexicanMuscle]

damn good session chesti! great job on the db presses!

 

[Chesticles]

Thanks Mexi, I was impressed with myself lol. Just got back from my back, traps and forearm workout. Medium - low reps today.

Back
Deadlifts (lbs)
264 x 8
308 x 6
352 x 1 (PB but not happy with it, I was aiming for 4 )
220 x 20 (PBhuLessVictory: )

Not happy about only getting 1 rep on 352, so to redeem myself pumped out 220 for 20, lower back was super pumped aferwards, but it destroyed my grip.

Narrow grip long pulley row (plates, not sure of weight)
8 plates x 8 (PBhuLessVictory
8 plates x 6
8 plates x 6 (last rep was puss)
6 plates x 10

Another PB, yeah buddy. Grip was ratshit by this point, and I was struggling

Chin ups
me x 3
me x 2
me x 2

Crappy effort I know, form was shit to, but grip was shot and had 0 energy by this point.

Pulldowns (plates, not sure of weight)
12 plates x 8
12 plates x 7
12 plates x 6
10 plates x 10

Could of gotten more reps, but grip kept giving out, formed suffered because of it also.

Traps & Forearms
Super set
Barbell shrugs - 4 x 10 Weight - 264 lbs
Reverse preacher curls - 4 x 10 Weight - 5 plates

My hands where hurting like a mofucker by the end of this, but all in all I'm happy, finished in about 65 mins.

 

[MaKaVeLi]

nice work with the pbs

 

[Chesticles]

Thanks mak

 

[SerbMarko]

Thanks biggy, miss me did ya baby?

Legs
Leg extension (30 degree angle for knee rehab) - 5 x 10 Weight - 30
Leg press (half reps due to knee) - 10 x 10 Weight - 150 (kgs)
Stiff legged deadlifts - 10,8,6,10 Weight - 58,80,80,58 (kgs)

Super Set
Standing leg curls - 10,8,6,10 Weight - 30,40,45,30
Seated Calf Raises - 10,8,6,10 Weight - 49,60,69,49 (kgs)
.

where are the squats? come on chesty... ????

 

[Chesticles]

where are the squats? come on chesty... ????

My knee was injured you lunk, I'm back squatting now

 

[SerbMarko]

My knee was injured you lunk, I'm back squatting now

oh ok.. i was gonna say.. man up sally.. u wanna grow u better squat

 

[SerbMarko]

show me current leg workout

 

[Chesticles]

It's on this page dude

 

[SerbMarko]

the only reason i wont dog your leg workout is because of your knee.. u got lucky this time lol

 

[Chesticles]

the only reason i wont dog your leg workout is because of your knee.. u got lucky this time lol

 

[CJU]

i'd be timid about the knee too if i were you. your other workout was awesome. you made it through after 20X220 rep DL! that takes some serious grip strength, enough grip to crush a brass testicle! congrats on the pbs!

 

[Chesticles]

i'd be timid about the knee too if i were you. your other workout was awesome. you made it through after 20X220 rep DL! that takes some serious grip strength, enough grip to crush a brass testicle! congrats on the pbs!

lol brass testicle Thanks for the comment man, My hands where fucked up after it no doubt.

 

[Chesticles]

Ok today done Chest, bi's, abs & cardio. High reps today, Try to not go below 15 on high rep days, but sometimes doesn't work out like that lol. I was a bit under the weather today aswell so doin high reps didn't make me feel the best lol. Here it is.

Chest
Incline Dumbbell Press (lbs)
40's x 18
40's x 12
30's x 16 DROP 25's x 5 DROP 20's x 6

Flat flye (lbs)
20's x 25
25's x 20
30's x 15

Incline flye (lbs)
20's x 22
20's x 20
20's x 16

Keep the same weight for these, to fatigued from the flats to go up in weight.

Biceps
Standing wide grip cable curls (with short bar, lbs. stack is 140)
80 x 26
110 x 16
120 x 16 DROP 80 x 10 DROP 60 x 10 DROP 40 x 10

Nearly got the stack for high reps, yeah buddy.

Close grip preacher curls (lbs, stack is 140)
50 x 20
70 x 15
70 x 15

High cable curls (lbs, stack is 140)
20 (each side) x 25
30 (each side) x 17
30 (each side) x 15

Abs
Crunches on ball - 4 x 25

Cardio
40 mins on treadmill (For 10 mins incline 5% speed 6.5 fast walk. For 10 mins incline 10% speed 6.5 fast walk. For 10 mins incline 15% (MAX) speed 6.5 fast walk. For 5 mins incline level 5% speed 6.5 fast walk. For 5 mins incline level 0% speed 6.5 fast walk)

Wew that was it. Weights not to impressive but I'm happy with the reps I got despite being a bit crook. Done in about 55 mins not including cardio.

 

[Glex]

I like the preacher curls; sounds like you did them with cables? I've never done that, I should give it a shot.

By the way, we did the beep test yesterday morning during PT. I only got up to the very last level on 9 because I haven't been running, we had already worked out for 20 minutes before that, it was 6:30 in the morning, and I felt like wimping out, lol. Given time to train I could probably make it up into the 12 range.

I don't think our physical fitness assessment will change to that any time in the near future, but they do modify things based on current research so if the Air Force doctors think it's better it would change. Apparently a lot of people in America do use it, especially colleges, and especially when recruiting soccer players.

 

[Chesticles]

Yeah they where cables man, you should try it it works well. Here in Aus most of the schools use it to measure fitness, I haven't done it since I was fat lol and when I did it I only got to about level 7 I think.

Ok this is my legs workout from yesterday. High reps. Still kinda sick.

Legs
Hack squats (kg)
100 x 20
100 x 20
100 x 20

Didn't have full ROM, just really seeing if I can do them without irritating my knee, it was ok.

Flat leg press (lbs)
400 x 20
400 x 15
400 x 12 DROP 300 x 10 DROP 200 x 15 DROP 100 x 30

Quads where dead after this.

Stiff legged deadlift (lbs)
127.6 x 20
127.6 x 15
127.6 x 15

Started to feel like shit about halfway through those, was ganna call it quits, but keep on goin.

Flat lying leg curl (plates, not sure of weight)
6 plates x 15
6 plates x 11
5 plates x 15

That was it, just happy I got through it, felt better after I took my protein and such. Done in about 40 mins.

 

[Chesticles]

I done some low intensity cardio, just fucked around on the boxin bag for a half hour, nothin to drastic lol just thought I should do somethen considering that I've sat on my ass all day lol. I slept for 14 fucking hours today, I"m so refreshed its not funny.

 

[MaKaVeLi]

nice work with the high reps on the chest n bis session, and that cardio should also be doing the trick. your legs mustv burnt hardout with the high reps. lol when i did cardio last saturday and had to leave early coz the gym closed at 3 i went home n hit the boxing bag for 30 mins and it actually is some darn good cardio man... perhaps one day we'll spar ay

 

[Chesticles]

Yeah dude, I might go back to NZ one day, I got relos over there. Your beer sucks to

Forgot to add, I start taking supps tomorrow. taking multis, L-argine (sp?), tribulous and HMB.