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

[Chesticles]

Shut up Glex

Chest
Flat Dumbbell Press (lbs)
80's x 7 + 3 + 2 total = 12 reps (Target 11 - 15)

60 secs dumbbell flat flye stretch with 20lb dumbbells

Yeah nailed it this week bitch.

Shoulders
Seated Machine Press (lbs)
120 x 7 + 3 + 3 total = 13 reps (Target 11 - 15)

Hand on wall turning away stretch for 60 secs

Back Width
Pulldowns (lbs)
170 x 13 + 5 + 4 total = 22 reps (Target 11 - 15)

Hanging wide grip chinup bar stretch +22lbs for 60 secs

I got more reps this week with 170 then last week with 150

Back Thickness
Rack Deadlifts (lbs)
396 x 13 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Triceps
Reverse Grip Smith Machine Bench Press (lbs)
154 x 9 + 4 + 4 total = 17 reps (Target 11 - 20)

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


FAILED, after only two weeks. Time for a new tricep exercise

Notes for next time:

• Get more then 12 reps on flat DB press
• Get more then 13 reps on machine shoulder press
• Up weight on pulldowns and up weight on chinup stretch
• Up weight on rack DL's
• Get new tricep exercise and up weight on tricep stretch

Done in 50 mins. Got my poker tournament tomorrow, gotta be up at 6 in the am. Wish me luck fellas.

 

[Glex]

Shut up Glex

No.

Good luck at poker. Remember to play AQ!

Good job on those rack deads

 

[Rocky]

Huge rack deads and a damn good job with the other stuff too. What you gonna do for tris then?

Good luck for poker.

 

[Peanut!!]

matt asked me to write up his workout for him as he has been busy
this was for monday the 14th may 2007

leg press - gay weights not heavy enough
stiff legged deadlift - he worse shorts so tiny that you could see his ballsack during his reps
standing calf raise - he done 3 reps in 30 minutes (10 minutes per stretch for each rep)
cable preacher curl - lifted the stack
forearms - he had a wank in the gym

notes for next time:
* use heavier weights on leg press
* wear appropriate pants while doing suggestive exercises
* just do not train calves anymore
* curl heavier
* use toilets for masturbation not gym floor

wrapped up in about 65 minutes
until next time gents

ps - i lost in my tourny, i went all in on the very first hand, and then game over

 

[Rocky]

Thanks for the update Peanut! (Why don't you post more )
Sounds like Chesty had the best session yet!

 

[fallen]

the rack DL doesn't strain your back? great weights though and nice improvements

 

[Chesticles]

Pay no attention to Peanut guys, his just mad because his in love with me and I won't touch his untouched virgin asshole.

Fallen - No it doesn't man, I do get a bit of a pain in the left trap region though on occasion.

For some reason mecca hasn't been working for me the last few days, so here's yesterday's workout and today's. Just to note, I had to remember what reps/weights I did last time I done this session which was like 2 weeks ago, and the only thing I messed up was I was 20lbs short on my SLDL.

Quads
Incline Leg Press (lbs)
550 x 18 + 7 + 7 total = 32 reps (Target 20 - 30)

3 - 5 min rest

Widowmaker 330 x 20

Kneeling quad stretch 60 secs

Hamstrings
Stiff Legged Deadlift (lbs)
176 x 20 (Target 15 - 25)

Standing hamstring stretch 60 secs

Already noted the weight, dam mecca

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

Standing calve stretch on wall for 60 secs

Love that stretch, gives my calves a really good pump.

Biceps
Cable Preacher Curls (lbs)
140 (Stack) x 10 + 3 + 2 total = 15 reps (Target 11 - 20)

Hold bottom of preacher curl movement with 90lbs for 60 secs

Forearms
Reverse Barbell Curls (lbs)
75 x 15

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 65lb bar for 60 secs

Gotta drop the weight back on that stretch, hurts my wrists to much. I'll have a play around with it on friday.

Notes for next time:

• Up weight on leg press and widowmaker set
• Get more then 20 reps on SLDL
• Get more then 10 reps on standing calve raise
• Get more then 15 reps on preacher curl and up weight on stretch
• Get more then 15 reps on reverse barbell curls and fix stretching weight

Cardio session from today is next...

 

[Chesticles]

Abs
Super Set
Rope Crunches (180 stack) & Incline Knee Raises - 3 x 15

Cardio
30 mins bike

Nothin special, cya tomorrow boys

 

[fallen]

sorry bout the site not sure whats going on works great for me but i know some people have been having problems

widow maker looks like a quad killer nice lifts and bis are looking real strong also

 

[Rocky]

Improvements everytime!
Although there's no way I believe that Peanut's asshole is untouched.

 

[Glex]

Good session there, Chesty.

I just use the bar when I do that forearm stretch. It's good enough for me, and even that starts to hurt sometimes!

 

[Chesticles]

Rocky - Well I don't count the animals that mount him.

Glex - I'll play around with it spy tomorrow.

Ok this is from wednesday, didn't get to do cardio today, I had to go to the eye doctors.

Chest
Incline Dumbbell Press (lbs)
70's x 10 + 4 + 2 total = 16 reps (Target 11 - 15)

60 secs dumbbell flat flye stretch with 20lb dumbbells

Oh yeah, domination.

Shoulders
Barbell Upright Row (lbs)
115 x 12 + 8 + 4 total = 24 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Same number of reps as last week, I continue to destroy the rows.

Back Width
Chin ups (Palms in, lbs)
Bodyweight x 7 + 4 + 4 total = 15 reps (Target 11 - 20)

Hanging wide grip chinup bar stretch +44lbs for 60 secs

Back Thickness
Seated Close Grip Cable Row (Plates, not sure of weight)
9 plates x 13 (Target 10 - 12 reps)

Pulling on stationary equipment with a hunched back for 60 secs

Some cheat in the last few reps.

Triceps
EZbar Skullcrushers (lbs)
80 x 9 + 3 + 4 total = 16 reps (Target 15 - 30)

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

I know that's less reps then last week, but I'm keeping it in there because for one I was getting spotted to much I think last time (Not nutty's fault mine for going to heavy) and I'm doing the exercise in a different ROM now where my elbows are further back.

Notes for next time:

• Up weight on incline DB press
• Up weight on upright row
• Get over 15 reps on chins and up stretching weight
• Up weight on cable row
• Get over 16 reps on skulls and up stretching weight

Ok wrapped it in 55 mins, gotta get that time down. Tune in tomorrow for another exciting log tale.

 

[Rocky]

Nice work! You hammered the rep target in most of those!

 

[Hypocrisy86]

dont fuck ur back
hahaha, jk
those back WOs lookin excellento!

 

[Glex]

Hey hey, movin' up like crazy!

 

[fallen]

damn nice inclines getting stronger by the day kid

 

[SerbMarko]

strength seems to be goin up a bit if im not mistaken?

 

[Chesticles]

Sites been down for me boys, here's Friday's session.

Quads
Smith Machine Squats (lbs)
352 x 7 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 220 x 20

Kneeling quad stretch 60 secs

Hamstrings
Incline Lying Leg Curl (lbs)
110 x 23 + 7 + 6 total = 36 reps (Target 15 - 30)

Standing hamstring stretch 60 secs

Calves
Seated Calve Raise (lbs)
120 x 60 + 25 + 20 Total = 105 reps (Target 50)

Standing calve stretch on wall for 60 secs

I got rid of the long negatives on the seated calve, didn't really do anything so I'll just aim for 50 reps when doing seated from now on. Oh yeah, and domination.

Biceps
Ezbar Bicep Curl (lbs)
90 x 10 + 4 + 3 total = 17 reps (Target 11 - 20)

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

Forearms
Reverse Grip Cable Curls (lbs)
100 x 15 (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 35lb bar for 60 secs

Still playing round with the stretch.

Notes for next time:

• Get more then 7 reps on smith squats
• up weight on lying leg curl
• Up weight on seated calve raise
• Get more then 17 reps on EZbar curl
• Get more then 15 reps on reverse grip cable curls and up weight to 45lbs on forearm stretch

Done in 50 mins. Post yesterday's session soon.

 

[Glex]

Killed the hamstring weight, and destroyed the calf weight! Calves musta been burning

 

[Chesticles]

You edited that burning part in Glex but thank you. Here's yesterday's session. Just to note, no deadlifts this week, and I have the weakest excuse ever:

My calves.

I had an incredibly long walk home on Saturday night, and I got up on sunday and could barely walk my calve muscles where that fucked. I'm walking like I'm dam bow legged and I couldn't even get into a stance to do deads Weak I no, so flame away but anyway, onto the session.

Chest
Incline Smith Machine Press (lbs)
154 x 10 + 3 + 2 total = 15 reps (Target 11 - 15)

Hold dumbbells at top of position, lungs full of air for 10 secs, lower to bottom of movement and hold with 50lb dumbbells for 60 secs

Not a bad stretch, maybe a little bit heavier next time.

Shoulders
Seated Dumbbell Press (lbs)
60's x 9 + 3 + 3 total = 15 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

Back Width
Rack Chins (lbs)
Bodyweight + 44 x 12 + 7 + 4 total = 23 reps (Target 11 - 20)

Lat pulldown stretch with 200 lbs for 60 secs

Dam noobs hogging the chinup bar

No Deadlifts

Triceps
Seated Dumbbell French Press (lbs)
80 x 10 + 4 + 3 total = 17 reps (Target 11 - 20)

Hold bottom of standing french press movement with 35lb dumbbell for 60 secs

Abs
Ab Roller Crunches - 3 x 20

Notes for next time:

• Get over 15 reps on incline smith and up chest stretching weight
• Get above 15 reps on seated DB press
• Up weight on rack chins
• Actually do deadlifts
• Get above 17 reps on french press

Done in a half hour boys, carido comin at ya from today.