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

[Chesticles]

Thanks fellas. Just done some cardio today to get some soreness out of my legs. Started off with a good 20 minute+ stretch.

Abs
Swiss Ball Crunches - 4 x 25

Cardio
10 mins recumbant bike (Level 14)
20 mins eliptical (Level 8)

Only around 500 cals burned. Wasn't overly taxing but good nonetheless. Weights tomorrow fellas

 

[Hypocrisy86]

U do alot of cardio, as in every day or something almost
hmm.. is there a reason why u do cardio soo much?

 

[Chesticles]

I do cardio twice a week hypo, that's not alot.

 

[Hypocrisy86]

I do cardio twice a week hypo, that's not alot.

oh it seemed like you did it everyday
maybe im losing my mind

 

[Rocky]

Another good session Chesty. Getting over and above the rep target on good weight and still keeping strict with the stretching too. 500 cals in a cardio session ain't too shabby either!

 

[Glex]

Abs
Gay Ball Crunches - 4 x 25

Fixed.

Nice cardio

 

[Chesticles]

Hypo - we figured that out a long time ago buddy.

Rock - Thank you my english muffin

Glex -

Ok second upperbody session for the week, new exercises this time. Legs are still really sore from wednesday.

Chest
Flat Dumbbell Press (lbs)
80's x 7 + 2 + 1 total = 10 reps (Target 11 - 15)

60 secs dumbbell flat flye stretch with 20lb dumbbells

Dammit 1 short! I had it about halfway up but just couldn't get it

Shoulders
Seated Machine Press (lbs)
120 x 8 + 3 + 2 total = 13 reps (Target 11 - 15)

Hold barbell front raise position for 30 secs

Didn't like the stretch, thought I'd try it out. Couldn't hold the weight up for long and the stretch wasn't great, oh well back to the other one I guess.

Back Width
Pulldowns (lbs)
150 x 14 + 4 + 3 total = 21 reps (Target 11 - 15)

Hanging wide grip chinup bar stretch for 60 secs

Yeah dominated the pulldowns

Back Thickness
Rack Deadlifts (lbs)
352 x 20 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Didn't think I'd dominate that easily, it was good though. Only problem is that my left rear trap is a bit iffy, anyone recommend a stretch or anything? And yes I always warm up my shoulders before working out.

Triceps
Reverse Grip Smith Machine Bench Press (lbs)
154 x 12 + 4 + 2 total = 18 reps (Target 11 - 20)

Hold bottom of standing french press movement with 30lb dumbbell for 60 secs

I'll drop that back to a 25lb next time.

Notes for next time:

• Get atleast 11 reps on flat DB press
• Get more then 13 reps on machine shoulder press
• Up weight on pulldowns
• Up weight on Rack DLs
• Get more then 18 reps on reverse grip smith bench

Done in 40 mins. Off for the weekend fellas, until monday

 

[onebigeric]

Way to brutalize your pulldowns, Chesti The new face of your log also looks excellent; having session to session goals is a really nice touch. Enjoy the weekend

 

[SerbMarko]

nice workout chesty.. so your lovin the dc?

 

[philosopher]

Nice session Chesti. Keep up the good work

 

[Rocky]

Reading your log I'm surprised again at how far you've come on in your strength. There were some solid lifts in there and at 20 reps you damn well dominated that rack deads!

 

[Hypocrisy86]

sucks bout that DB press man
its alright do
get fucking pissed, throw a weight on an innocent bystander in the gym
and blame it on the steroids
wtf fuck it
good job ahahah

 

[Glex]

Looks like you've got a pretty good handle on where your weights need to be. Wouldn't worry about the flat dumbells; give that one another go next time and hopefully you hit that 11 at least.

You did dominate the back work

I stretch my traps by just holding onto something like the edge of a table or a bar with some weight on it, palms palms facing either way, and pushing up with my legs. We have a railing at our gym with a 'chain link' kind of design below it, so I just hook my fingers into the links and push up. I really like it.

 

[Chesticles]

Thanks Glex. I'll post my workout when I get back from poker, I'm a bit under the weather so the workout isn't nothing special.

 

[Chesticles]

Here it is. Just reminding you it's nothing special.

Quads
Incline Leg Press (lbs)
440 x 22 + 6 + 6 total = 34 reps (Target 20 - 30)

3 - 5 min rest

Widowmaker 220 x 20

Kneeling quad stretch 60 secs

It was hard, I felt like total shit starting out.

Hamstrings
Stiff Legged Deadlift (lbs)
195.8 x 15 (Target 15 - 25)

Standing hamstring stretch 60 secs

My left hamstring started to fuck up, I don't think I warmed up enough.

Calves
Standing Calve Raise (lbs)
180 x 10 (Target 10 - 12) (5 second negative & 15 second hold at bottom of movement)

Standing calve stretch on wall for 60 secs

Awesome pump in the calves afterwards.

Biceps
Cable Preacher Curls (lbs)
140 (Stack) x 9 + 2 + 2 total = 13 reps (Target 11 - 20)

Hold bottom of preacher curl movement with 80lbs for 60 secs

Forearms
Reverse Barbell Curls (lbs)
65 x 21

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:

• Up weight on leg press
• Get more then 15 reps on SLDL
• Get more then 10 reps on calve raises
• Get more then 13 reps on preacher curls and up weight for bicep stretch
• Up weight on reverse barbell curls and on forearm stretch

Ok wrapped up in 35 mins. Feelin a little better then how I was yesterday, got cardio to do today, I might just puss out and go for a walk or something, I'm not sure. Until then fellas

 

[Rocky]

Another solid workout. You killed that leg press. Huge reps!

 

[SerbMarko]

good job pussy..

 

[onebigeric]

Wrapping it up in 35 min sounds pretty freaking special to me, Chesti. Intensity like that pushes one's body far, heavy numbers or no. That being said, your leg presses were killer

 

[Glex]

^^ I agree; putting that out in 35 minutes looks rough.

 

[Chesticles]

It was. Still pretty sick fellas, and my neck isn't getting better (I have no idea why it's sore, and it's only the left side) But I felt ok today for training. Here it is.

Chest
Incline Dumbbell Press (lbs)
70's x 9 + 3 + 3 total = 15 reps (Target 11 - 15)

60 secs dumbbell flat flye stretch with 20lb dumbbells

Shoulders
Barbell Upright Row (lbs)
105 x 13 + 6 + 5 total = 24 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Back Width
Chin ups (Palms in, lbs)
Bodyweight x 6 + 3 + 2 total = 11 reps (Target 11 - 20)

Hanging close grip chinup bar stretch for 30 secs

Straps disappeared, couldn't hold myself up for long

Back Thickness
Seated Close Grip Cable Row (Plates, not sure of weight)
8 plates x 15 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Domination

Triceps
EZbar Skullcrushers (lbs)
80 x 10 + 5 + 5 total = 20 reps (Target 15 - 30)

Hold bottom of standing french press movement with 25lb dumbbell for 60 secs

Notes for next time:

• Get more the 15 reps on incline dumbbell press
• Up weight on barbell upright row
• Get more then 11 reps on chinups
• Up weight on seated cable row
• Get more reps on EZbar skullcrushers

Ok wrapped it up in 45 mins. Apologises for not writing in your logs guys, this sickness has knocked me around a bit but once I get back to my healthy self again I'll get back to it