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

[PUMBA]

Getting there buddy, with that leg problem I mean. Still got a while to go but mate. Oh yeah and thanks for not responding to my text bitch.

 

[MexicanMuscle]

good solid session bro!

 

[Project Evo]

Hey, hey, hey Chesty! Really banging in those big numbers now. Congrats on the increases mate, supreme work. I,love leg day, especially when you've worked your legs into the ground and then try and walk the walk outta the gym - lol!!!

 

[Chesticles]

tweak - I took cabanas advice and I just keep my feet in the same position now, yeah squats are totally out of the question sucks I no, but when the knees better I'll squat the whole mecca for ya lol.

Pummie - shut up I had no credit haha, you still owe me a drinking session to buddy.

muscle - thanks man

evo - hell yeah, if you drop something lol your in trouble!

ok I'll post up my shoulder session from yesterday and my arm session from today. and my apologies for not postin in your logs guys, I have a computer assignment due monday and it needs alot of work lol.

 

[Chesticles]

Shoulders
Seated dumbbell press - 10,8,6,10 Weiht - 50,60,60,40 (lbs) (Increase!)
Seated side laterial raises - 10,8,6,10 Weight - 22.5,25,30,22.5 (lbs) (Decrease)
Rear raises - 10,8,6,10 Weight - 22.5,25,30,25 (lbs)
Shrugs - 10,8,6,10 Weight - 80,120,138,80 (kg)

Cardio
10 treadmill run
10 rower
20 bike

Killed the seated presses today. Went back on the side laterials a tad because my form wasn't great last week. Best shoulder session I've had in awhile, done in about 45 mins.

 

[MexicanMuscle]

good session there buddy! some good weight. those presses are looking awesome!

 

[Chesticles]

Triceps
Pushdowns (w/ bent bar) - 10,8,6,10 (10,10,6,12) Weight - 12,stack,stack +10lbs,12 plates (Increase!)
Close grip bench press (EZbar) - 10,8,6,10 (12) Weight - 80,100,120,80 (lbs)
OH DB extension - 10,8,6,10 (10,8,6, 7 R 10 L) Weight 20,22.5,25,20 (lbs) (Increase!)

Biceps
Seated dumbbell curl - 10,8,6,10 (10,10,6,10) Weight - 30,40,50,30 (lbs) (Increase!)
Concentration curl - 10,8,6,10 (10,10,6,10) Weight - 20,25,30,20 (lbs)

Forearms
Reverse barbbell curl - 3 x 12 Weight - 45 lbs (Increase!)

Abs
Double crunch - 3 x 15
Standing twists - 3 x 30

Gotta go heavier on the CG bench, didn't think I was that strong lol. For the seated DB curls next week I'll try 40,45,50 for weight. I took out BB curls because I didn't think I needed it to be honest. Form wasn't great on the reverse curls, but good enough. Finished in about an hour.

Just to note, with DB exercises the weight I say is only the weight of one dumbell, so 50 lb DB curls is actually 100 lbs all up.

 

[Chesticles]

Thanks muscle, much appreciated buddy

 

[MexicanMuscle]

another good session buddy! u killed those arms.

 

[fistacuffs]

Good session bro - I looked over your logs, you hit everybody part - forearms included!! Keep it up!

 

[Project Evo]

Awesome work on the delts Chesty, congrats on the increase and no less than four increases in the next session. Outstanding work mate. Those arms must have been toast at the end!

 

[Rocky]

Everywhere I look I see big bold (Increase) which is awesome. Consistent improvements - but then that's what you'll need come Mr Oz day!

 

[Chesticles]

fisty - thanks bud, yeah you gotta get every bodypart in.

evo - you know my arms where snakin for ages after it lol thanks man.

rocky - I love you.

I've been lazy again boys not updatin my log for about 4 days now lol, been a bit busy with exams and such, and since I turned 18 2 weeks ago the last 2 weekends have been a blur, so since it's about 4 - 5 weeks before "the oz" I think its time to get rid of the drink and go balls out with training. I'll start with my back session from friday.

 

[Chesticles]

Back
Deadlifts - 10,8,6,10 Weight - 100,120,140,100 (kgs) (Decrease)
Hyperextensions - 4 x 10 bodyweight
Dumbbell row - 10,8,6,drop set of 10 (10,8,6,10,10,10,10) Weight - 60,70,80,100,70,60,50,40 (lbs)
Close grip pulldowns - 10,8,6,10 (8) Weight - 10,12,12,10 plates (Decrease)

Cardio
10 mins on bike (had no time for anything else, so done what I could)

Went back on deads, didn't want to go balls out because my hams where a bit tender from legs. Drop set on the DB rows was killer, that's why I was so ratshit on the pulldowns. good session overall, done in about 45 mins.

 

[MexicanMuscle]

great session man, you got great numbers, especially on ur deadz man!

 

[Chesticles]

Chest
Dumbbell flat press - 10,8,6,10 (7) Weight - 50,60,70,50(lbs)
Barbell incline press - 10,8,5,10 (10,8,4,10) Weight - 40,50,55,40 (kg)
Dumbbell incline flye - 10,8,6,10 Weight - 30,35,40,30 (lbs)
Dumbbell Pullover - 10,8,8,10 Weight - 50,60,70,50 (lbs) (increase!)

Abs
Super Set
Crunches on ball & leg raises - 4 x 10

Cardio
20 mins bike
20 mins treadmill
20 mins bike ( wanted eliptical, but old women took it )

note that the weight is just of one dumbell so eg I was actually doing a 140 lb bench. Definately go up on the pullovers next week, got 8 so i might drag out an 80 upped the cardio, I want atleast 50 mins from now on. good workout overall, done in about 45 mins.

 

[MexicanMuscle]

good session man, killed the chest!

 

[Chesticles]

Legs
Leg extension (30 degree angle for knee rehab) - 5 x 10 Weight - 30
Leg press (half reps due to knee) - 5 x 10 w/ 10 sec break between sets then 1 min break then do another 5 sets with a 10 sec break between them Weight - 150 (kgs)
Stiff legged deadlifts - 10,8,6,10 Weight - 58,80,98,58 (kgs)
Standing leg curls - 10,8,6,10 Weight - 30,40,50 (max),30 (Increase!)
Leg Press Calf Raises - 5 x 10 (10 sec break between sets) Weight - 150 (kgs)

Shoulder was playin up a bit on the SLDL, but yeah nothin out of the ordinary. Form wasn't great on the last set of leg curls, other leg was liftin a bit. Haven't done calfs on the leg press for awhile, dam it fried them lol. Another good leg session, stretched and was out in 50 mins.

 

[Chesticles]

Ok this was today's, now I only took a 30 sec break between sets because I wanted more intensity, so there'd be a few decreases through here lol.

Shoulders
Military presses - 10,8,6,10 Weight - 105,115,115,95 (lbs) (Decrease)
Seated side laterial raises - 10,8,6,10 Weight - 20,22.5,25,20 (lbs) (Decrease)
Rear raises - 10,8,6,10 Weight - 17.5,20,22.5,17.5 (lbs) (Decrease)
Seated Dumbbell Shrugs - 10,8,6,10 Weight - 80,100,110,80 (lbs) (220 lb seated shrug, yeah buddy)

Abs
Quadset
Crunches on ab roller, side raises on ab roller, leg raises - 4 x 10

Cardio
20 mins eliptical
10 mins tread
20 mins bike

dam that intensity killed me. haven't done seated DB shrugs for ages, but I could only do 60's a side before, I've indeed come a long way. that cardio was tough, very tough, i got through it though All done in 30 - 35 mins, would of been less but it took ages to roll the big DB's out

 

[Chesticles]

Thanks mexican, you're quick to reply lol.