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

[FOOTBALL FAN]

your numbers are looking good Chesti big volume on the hack squat

 

[Chesticles]

Thanks footy Done shoulders, tris, calfs and cardio today for high reps.

Shoulders
Standing dumbbell upright row (lbs)
40's x 20
45's x 17
45's x 15

Standing alternating cable side laterials (lbs)
20 x 15
20 x 15
20 x 15

Can't remember the last time I done these, absolute rubbish weight on them lol.

Seated barbell shoulder press (lbs)
80 x 12
60 x 13
60 x 10

Doing a press last for shoulders is different, You can't move bubcish on it.

Triceps
Seated dumbbell french press (lbs)
60 x 20 (PB )
65 x 12
65 x 10

Standing dumbbell Kickbacks (lbs)
20's x 20
25's x 17
30's x 15 DROP 20's x 11 DROP 10's x 15 (loosin form on the end)

Calves
Donkey calf raises (lbs)
me x 40
me + 231 x 30
me + 231 x 25
me + 231 x 20
me + 231 x 20
me + 231 x 20 DROP me x 30

Cardio
10 mins eliptical (level 6)
10 mins tread (level 7 no incline)
10 mins eliptical (level 6)
10 mins tread (level 7 no incline)

Gotta love the high reps lol. Not much to say it was good for what it was, done in about an hour not including the cardio.

 

[FOOTBALL FAN]

bet the pump was good from all those high reps get the blood flowing

 

[Chesticles]

bet the pump was good from all those high reps get the blood flowing

Yeah buddy

Espically after the upright rows.

 

[PUMBA]

Congrats on PB, workout are looking good, time to go back to the power routine soon.....And stay the fuck off that hack squat, it is shit and fuck your knee quicker then a horny Chawauwa

 

[Chesticles]

Congrats on PB, workout are looking good, time to go back to the power routine soon.....And stay the fuck off that hack squat, it is shit and fuck your knee quicker then a horny Chawauwa

Yes Sir

 

[Hypocrisy86]

Not bad man, good sets n' reps!

40mins on cardio with those levels settings musta swole your leg.

 

[Line]

Nice weights Chesty, and it's good to see you picked some good exercise and didn't neglect calves.

 

[Chesticles]

Thanks hypo.

Yeah line, calves are sore as today.

Ok done back, traps and forearms today for high reps (except on chins lol)

Back
Chin ups
me x 7 (PB huLessVictory: )
me x 4
me x 4

Still low on reps, but slowly gettin up there.

Close grip pulldowns (plates, not sure of weight. Stack is 22)
8 plates x 20
11 plates x 20
13 plates x 10
11 plates x 10 DROP 9 plates x 6 DROP 7 plates x 7 DROP 5 plates x 10

Had an awesome pump in the lats after these two exercises.

T-bar rows (lbs)
100 x 20 x 3

Couldn't go heavier because I was getting a bad pinch in my trap/neck area, it subsided afterwards though.

Wide grip long pulley row (plates, not sure of weight)
4 plates x 20
6 plates x 16
6 plates x 15

Traps
Dumbbell shrugs (lbs)
50's x 20
70's x 20
100's x 10 (grip slipped)
100's x 20 (straps) (PB huLessVictory: )
130's x 15 (straps) (PB huLessVictory: )

Thats the highest our DB's go, got em for high reps

Forearms
Wide grip reverse barbell curl (Premade weights, lbs)
35 x 20 x 3

That was it, very good workout, I know my back will be sore tomorrow. Done in 65 mins.

 

[MaKaVeLi]

nice work with all the PBs man, gotta be happy with that!

 

[CJU]

grats on the pbs, your whole post is dancing lol. chin ups definatly getting up there!

 

[Chesticles]

Thanks Mak and CJ. Done chest and bis for medium - low reps today.

Chest
Flat dumbbell press (lbs)
60's x 10
70's x 5
70's x 3
60's x 7

Decline dumbbell press (lbs)
50's x 10
60's x 8
70's x 5
70's x 3
60's x 6

Flat dumbbell flyes (lbs)
30's x 10
40's x 6
40's x 5
30's x 9 DROP 25's x 5 DROP 20's x 5

Biceps
EZbar barbell curl (lbs)
60 x 10
80 x 10 (cheat last 2) (PBhuLessVictory: )
100 x 5 (cheat last 2) (PBhuLessVictory: )
80 x 7 DROP 60 x 10 DROP 40 x 10 (some sloppy reps on a few of those)

High cable curls (lbs a side)
40 x 10
50 x 10

Shoulder fucked up at this point, tried a few times to do some more weight cause I had a few sets left in me, but shoulder was tellin me no so I stopped and just done a set of DB curls for 20 reps with 30 pounders. I have to go back and do abs and cardio later, so I might try a few sets then. Average workout today, nothin special at all, done in about 70 mins.

 

[Clint]

good work on that chest...Chesty

very respectable weight on those presses man. Great work hitting those biceps too and thats some great weight for some Biceps dude

that was an average session? hell man I'd give you more credit then that. Take it easy with that shoulder too, may need a week off from that. You doing rotator cuff warmups at all? Taking some ibprofen in every day to keep it from swelling? Take care of your joints buddy! especially the shoulder, since you already have a bum knee

great job Chesty, I gotta keep checkin your log out, its been a while

 

[MexicanMuscle]

good session and great numbers bro, u hit the pecs hard.

 

[Chesticles]

good work on that chest...Chesty

very respectable weight on those presses man. Great work hitting those biceps too and thats some great weight for some Biceps dude

that was an average session? hell man I'd give you more credit then that. Take it easy with that shoulder too, may need a week off from that. You doing rotator cuff warmups at all? Taking some ibprofen in every day to keep it from swelling? Take care of your joints buddy! especially the shoulder, since you already have a bum knee

great job Chesty, I gotta keep checkin your log out, its been a while

Thanks Tweaky, its been awhile I wait for the day I can get the 100's up for presses, I think it'll come sooner on decline though, just starting to get the hang of that.

To be honest I'm not 100% sure on how to do the rotator cuff warmups, I usually just stretch and do 5 on a cardio machine before my workouts and do some more stretches in between my warm up sets.

 

[Clint]

heres a couple man, gotta take care of them shoulders

http://familydoctor.org/x1513.xml?printxml

If I find more I'll post them for you

 

[Chesticles]

Thanks Tweak, I'll take a geeze at them

 

[Clint]

http://www.leehayward.com/rotator_cuff.htm

heres a couple more Chesty

 

[Chesticles]

Thanks man, I didn't get #4 in the first link though lol.

 

[Chesticles]

Ok back from my accessory session.

Abs & Forearms
Super set
V-ups - 3 x 15
Reverse Barbell curl - 3 x 15 Weight - 35 lbs

Leg raises - 3 x 15
Dumbbell hammer curls - 3 x 15 Weight - 20's lbs

Standing twists - 3 x 15 (a side)
Reverse cable preacher curls - 3 x 15 Weight - 50 lbs

Cardio
20 mins treadmill (5 mins walk level 6, 5 mins run level 8, 10 mins walk level 6, all at 5% incline)
10 mins eliptical (level 8)
10 mins bike

That was it, wasn't keen to go down tonight but went anyway and slugged it out