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

[Hypocrisy86]

good leg and chest session Chest-o
keep that shit up,

 

[Rocky]

Sorry to hear you're still not well but that was still a good session despite it! Strong DB presses straight off the bat!

 

[Glex]

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

Notes for next time:

• Get more the 15 reps on incline dumbbell press

Shouldn't you just jump up to the next weight?

Great domination this session.

Feel better, man. Being sick and/or injured sucks

 

[onebigeric]

Your upright rows were especially excellent, Chesti; way to dominate on your cable rows as well.

I'm sorry to hear about your neck Rest up and let it heal.

 

[Natureboypkr]

nice session

 

[SerbMarko]

so u never told me.. do you like this dc training style?

 

[Chesticles]

Glex - Well someone came over and spotted me on my last couple of reps so I don't know if I would of gotten 15 or not.

Biggy - Thanks man, and my neck is fine and I'm feelin dandy right now.

Natch - Thanks bro.

Serb - Yeah I'm diggin it right now dude.

Ok I've got some updates to do, My net was down all weekend (Modem problems) and my family has been hogging the ass out of the computer ever since. My workouts have been going good, as you'll see but my mind is really on this poker tournament I've got coming up on saturday, but anyway here's my session from last thursday.

Abs
Rope Crunches (lbs)
180 (Stack) x 20
180 (Stack) x 20
180 (Stack) x 20
180 (Stack) x 20
180 (Stack) x 19 regrip 20

Major loss of grip on the last set, made a bit of a thud as the weight hit to.

Cardio
10 mins treadmill (Incline 15% (MAX) speed level 6)
10 mins eliptical (Level 8)
10 mins recumbant bike

More to come fellas...

 

[Chesticles]

My friday session.

Quads
Smith Machine Squats (lbs)
308 x 12 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 220 x 20

Kneeling quad stretch 60 secs

Dominated the squats

Hamstrings
Incline Lying Leg Curl (lbs)
100 x 22 + 6 + 5 total = 33 reps (Target 15 - 30)

Standing hamstring stretch 60 secs

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

Standing calve stretch on wall for 60 secs

Biceps
Ezbar Bicep Curl (lbs)
80 x 11 + 5 + 5 total = 21 reps (Target 11 - 20)

Hold at bottom of bicep curl movement on a decline bench with a 35lb EZbar for 60 secs

Forearms
Reverse Grip Cable Curls (lbs)
100 x 12 (Target 10 - 20)

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 55lb bar for 60 secs

Notes for next time:

• Up weight on smith machine squats
• Up weight on lying leg curl
• Get more then 10 reps on seated calve raise
• Up weight on EZbar curl
• Get more then 12 reps on reverse grip cable curls and up weight on forearm stretch

Wrapped it up in 50 mins. Just yesterday's session and today's cardio to go...

 

[Chesticles]

Monday's session. Just to note, I switched 2 exercises from last week, that being Standing Barbell Shoulder Press to Seated Dumbbell Press and Bench Dips to French Press because the adjustible seat is back in the gym again

Chest
Incline Smith Machine Press (lbs)
154 x 10 + 2 + 1 total = 13 reps (Target 11 - 15)

Dumbbell flat flye stretch with 20lb dumbbells for 60 secs

Much better this time round.

Shoulders
Seated Dumbbell Press (lbs)
70's x 5 + 2 + 1 total = 8 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Lost alot of strength on that, I'll have to go back to 60's next time.

Back Width
Rack Chins (lbs)
Bodyweight + 22 x 13 + 6 + 5 total = 24 reps (Target 11 - 20)

Hanging wide grip chinup bar stretch for 60 secs

Good back pump after that, might add some weight to that stretch to.

Back Thickness
Deadlift (lbs)
264 x 13 (Target 12 - 20)

Pulling on stationary equipment with a hunched back for 60 secs

Triceps
Seated Dumbbell French Press (lbs)
70 x 15 + 4 + 3 total = 22 reps (Target 11 - 20)

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

Abs
Decline Bench Sit Ups - 4 x 15

Notes for next time:

• Get more then 13 reps on incline smith press
• Lower weight on seated dumbbell press
• Up weight on rack chins and wide grip chinup bar stretch
• Get over 13 reps for deads
• Up weight on french press

Wrapped it up in 50 mins. Time for a story boys:

When I was doing deads (Which I was busting my ass on mind you) I'd just finished when the gym owner's wife comes over to me and says, "Your wrecking my bar, it's bending from the weight you're using and your not lowering the weight slow enough which is making to much noise." I'm like it's 120 kgs on a fucking OLYMPIC BAR! I voiced my disgust to some people, one of my mates said I wasn't making that much noise and when I told this chick I no her exact words where, "Fuck her."

 

[Chesticles]

And finally this was today's cardio.

Cardio
10 mins recumbant bike
10 mins treadmill (First 5 mins level 9.5 run, Second 5 mins level 6.5 fast walk)
10 mins eliptical (Level 8)

Until tomorrow fellas

 

[Natureboypkr]

those widowmakers sound pretty interesting what are they?

 

[Chesticles]

those widowmakers sound pretty interesting what are they?

Just a high rep set after my main set on quads. There pretty good.

 

[Glex]

When I was doing deads (Which I was busting my ass on mind you) I'd just finished when the gym owner's wife comes over to me and says, "Your wrecking my bar, it's bending from the weight you're using and your not lowering the weight slow enough which is making to much noise." I'm like it's 120 kgs on a fucking OLYMPIC BAR! I voiced my disgust to some people, one of my mates said I wasn't making that much noise and when I told this chick I no her exact words where, "Fuck her."

Gross. That was like our gym right after they got new DBs. I think I was doing flat DB press with the 100s or 110s and I knew I wasn't getting the DBs up at the end of the set, so I just lowered them to the floor from where I was and dropped them maybe 3 inches. This bitch comes over to me and says, "Hey, could you not drop them? It ruins the welds..." I just stared at her. The floor is rubber, the DBs are rubber, and I dropped them as nicely as I could. After a few seconds of staring I just shook my head, smiled, and said, "Uh, ok." Now that they've had them for a month or so no one says anything to anyone who does far worse than that.

Anyways, nice couple of sessions, moving up the weight a few exercises despite the distraction of your poker tournament. Remember, AQ is the best hand and A8 is the worst!

 

[Chesticles]

Gross. That was like our gym right after they got new DBs. I think I was doing flat DB press with the 100s or 110s and I knew I wasn't getting the DBs up at the end of the set, so I just lowered them to the floor from where I was and dropped them maybe 3 inches. This bitch comes over to me and says, "Hey, could you not drop them? It ruins the welds..." I just stared at her. The floor is rubber, the DBs are rubber, and I dropped them as nicely as I could. After a few seconds of staring I just shook my head, smiled, and said, "Uh, ok." Now that they've had them for a month or so no one says anything to anyone who does far worse than that.

Anyways, nice couple of sessions, moving up the weight a few exercises despite the distraction of your poker tournament. Remember, AQ is the best hand and A8 is the worst!

Lol nice story man, what a dumb bitch. I pretty much did the same thing, but they're heavy weight so it'll more then likely make some noise. I'll see what she says wen I do deadlifts again in a few weeks

Those hand pale in comparison to the suited connectors

 

[Glex]

Well, A8 does pale in comparison, but AQ is the best...ask Line

He won't agree with me

 

[Chesticles]

Well, A8 does pale in comparison, but AQ is the best...ask Line

He won't agree with me

Lol I take it you annhiliated him with AQ?

 

[Glex]

I annhilate everyone with AQ

 

[Chesticles]

I annhilate everyone with AQ

It wouldn't last against my 6 5 of hearts

 

[Glex]

I'll take that bet

 

[Chesticles]

I'll take that bet

I choose pokerstars at dawn